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  • Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Fall is here — the season of cozy sweaters, golden leaves, and the unmistakable scent of cinnamon and pumpkin wafting from the kitchen. Comfort foods take center stage this time of year, but if you’re living with a chronic condition like MCAS (mast cell activation syndrome), POTS (postural orthostatic tachycardia syndrome), hypermobile Ehlers‑Danlos syndrome (hEDS), or autoimmune and rheumatological conditions, your food choices carry even greater weight.

    One nutrient rises above the rest when it comes to supporting healing, energy, and resilience: protein.

    🌟 Why Protein Deserves the Spotlight

    For many people, “protein” is just a buzzword from the fitness world. But for those managing complex chronic disease, protein isn’t about bodybuilding — it’s about function, repair, and quality of life.

    1. Muscle strength & stability
       Chronic conditions like hEDS and POTS can lead to muscle weakness and joint instability. Protein provides amino acids that support muscle protein synthesis and prevent muscle breakdown — key for maintaining stability and mobility. Evidence from a large systematic review/meta‑analysis shows that increasing daily protein ingestion enhances gains in lean body mass and muscle strength, especially when combined with resistance exercise1.
    2. Immune regulation
       Autoimmune and inflammatory conditions often involve an overactive immune system. Adequate protein intake is linked with better immune cell function, including T‑cells and antibodies. In fact, protein deficiency is one of the fastest ways to compromise immunity. A broad review of macronutrient (including protein / amino acid) impacts on immunity confirms that adequate dietary protein is fundamental for modulating inflammatory responses and supporting immune cell health2,3.
    3. Tissue repair & connective tissue support
      Connective tissue (like collagen) relies on amino acids such as glycine, proline, and lysine. Increasing dietary protein provides the raw materials for tissue healing and collagen formation, which is critical in hEDS and inflammatory joint disease. A review looking at “Food Proteins as Functional Ingredients” discusses how different protein sources and bioactive peptides support chronic disease management, inflammation, and tissue health4. Also, in the context of hEDS/hypermobility spectrum disorders, nutritional reviews highlight that pain, joint instability, soft tissue injury are key features and that ensuring good protein intake (among other nutrients) may help support soft tissue repair5.
    4. Energy balance & blood sugar control
       Protein slows digestion and blunts blood sugar spikes, which helps reduce “energy crashes.” For people with POTS, keeping blood sugar stable can minimize dizziness and fatigue. While there is less direct systematic review evidence in POTS populations for protein specifically, the general chronic disease literature indicates that protein‐rich foods (especially with balanced micronutrients) help with glycemic control and satiety, supporting steadier energy levels. Reviews on food proteins and diet patterns show these effects in chronic inflammatory and metabolic disease settings4.
    5. Micronutrient synergy
      Protein‑rich foods are also sources of iron, zinc, magnesium, and B vitamins — all of which are frequently low in chronic illness. These nutrients support oxygen transport, inflammation control, and nervous system function. A review on nutrition and immune system function emphasizes the interaction between macronutrients (including protein) and micronutrients in regulating immune and inflammatory processes7.

    Putting It Together for MCAS, POTS, hEDS & Autoimmune Conditions

    • There’s emerging work exploring the nutritional implications in dysautonomia and hypermobility syndromes (hEDS/HSD), which often overlap with POTS and MCAS in symptom burden. Dietary strategies are suggested to help manage gastrointestinal issues, connective tissue injuries, fatigue, and inflammation in these populations8.
    • A review of EDS, POTS, and MCAS finds that while evidence for shared mechanistic pathways is still limited, many people with these conditions report symptoms and complications (pain, tissue injury, immune dysregulation) that could theoretically benefit from improved protein intake as part of a holistic nutrition plan9.

    🍁 A Nourishing Fall Recipe: Pumpkin Protein Spice Loaf

    To make this actionable, let’s take the season’s favorite ingredient — pumpkin — and turn it into a nourishing, protein-rich treat. This loaf is moist, comforting, and filled with fall flavors, but also balanced in carbs, fats, and protein to help smooth out blood sugar and energy levels.

    This Pumpkin Protein Spice Loaf is:

    • Adaptable for gluten-free or dairy-free needs
    • Lower in sugar than traditional pumpkin breads
      Packed with warming spices that support digestion and comfort
    • Boosted with plant-based protein for stability and satiety

    Version 1: Einkorn + Protein Boost

    • 1 cup pumpkin puree
    • 3 flax eggs (or eggs if preferred)
    • Âź cup pure maple syrup (down from ⅓ cup)
    • 2 tsp vanilla extract
    • 2 ½ cups einkorn all-purpose flour (instead of almond flour)
    • 2 scoops Sprout Living protein powder (~30g, replaces ½ cup oat flour)
    • Âź cup oat flour (instead of ½ cup)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips (down from ½ cup) + 2 Tbsp for topping

    Version 2: Almond + Oat + Protein Blend

    • 1 cup pumpkin puree
    • 3 flax eggs
    • Âź cup pure maple syrup
    • 2 tsp vanilla extract
    • 1 ½ cups almond flour (instead of 2 ½ cups)
    • 1 cup oat flour (instead of ½ cup)
    • 2 scoops Sprout Living protein powder (~30g, added)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips + 2 Tbsp for topping

    Instructions 

    1. Preheat the oven to 350 degrees F. Line an 8 ½ x 4 ½ inch loaf pan with parchment paper. Spray the pan with nonstick cooking spray to prevent sticking. Set aside.

    2. In a large bowl, whisk together the pumpkin puree, eggs, pure maple syrup and vanilla extract until well combined. Add in the almond flour or Einkorn flour, oat flour, cinnamon, ginger, nutmeg, allspice/cloves, baking soda, and salt. Use a wooden spoon to combine until no lumps remain. Fold in ½ cup chocolate chips.

    Notes

    • You can use your own protein powder in this recipe. A whey-based protein powder is better for moisture retention than a seed-based powder like I use. As a general rule, don’t replace more than  ⅓ to Âź of the flour in the recipe with protein powder.

    🥄 Practical Tips for Boosting Protein in Everyday Fall Meals

    • Pumpkin spice smoothie: Blend pumpkin puree, unsweetened almond milk, a scoop of Sprout Living protein, cinnamon, and a date for natural sweetness.
    • Savory pumpkin soup: Stir in a can of white beans or lentils for protein and creaminess.
    • Apple + almond butter: A classic fall snack with fiber, healthy fats, and protein.
    • Chili with beans + quinoa: A warming dinner that’s hearty and protein-packed.
    • Greek yogurt with baked apples: Protein-rich base with seasonal fruit and spice.

    🧡 Final Thoughts

    Managing complex chronic illness is a daily balancing act. While there’s no single food or recipe that can erase symptoms, protein plays a foundational role in strengthening your body, calming inflammation, and fueling healing.

    This fall, let your kitchen be a place of both comfort and nourishment. Enjoy the cozy flavors of pumpkin and spice, while also giving your body the protein it needs to thrive through the season.

    Citations: 

    1. Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922
    2. Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022;9:1082500. Published 2022 Dec 8. doi:10.3389/fnut.2022.1082500
    3. Tourkochristou E, Triantos C, Mouzaki A. The Influence of Nutritional Factors on Immunological Outcomes. Front Immunol. 2021;12:665968. Published 2021 May 31. doi:10.3389/fimmu.2021.665968
    4. Shahnaz T, Fawole AO, Adeyanju AA, Onuh JO. Food Proteins as Functional Ingredients in the Management of Chronic Diseases: A Concise Review. Nutrients. 2024;16(14):2323. Published 2024 Jul 19. doi:10.3390/nu16142323
    5. Kohn A. Nutritional considerations for hypermobile Ehlers-Danlos syndrome. Pract Gastroenterol. 2024;48(6). https://practicalgastro.com/2024/06/17/nutritional-considerations-for-hypermobile-ehlers-danlos-syndrome/
    6. Castro S, TomĂŠ A, Granja C, Macedo A, Binnie A. High vs low protein intake in chronic critical illness: A systematic review and meta-analysis. Clin Nutr ESPEN. 2025;65:249-255. doi:10.1016/j.clnesp.2024.12.003
    7. Calder PC, Bosco N, Bourdet-Sicard R, et al. Nutrients and the immune system: An overview. Adv Food Nutr Res. 2023;104:1-30. doi:10.1016/bs.afnr.2023.04.003
    8. Do T, Diamond S, Green C, Warren M. Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes. Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1
    9. Kucharik AH, Chang C. The Relationship Between Hypermobile Ehlers-Danlos Syndrome (hEDS), Postural Orthostatic Tachycardia Syndrome (POTS), and Mast Cell Activation Syndrome (MCAS). Clin Rev Allergy Immunol. 2020;58(3):273-297. doi:10.1007/s12016-019-08755-8

    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Questions?

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  • Build-Your-Own Meal Bowls: A Simple Guide to Healthy, Delicious Meals Without a Recipe

    Build-Your-Own Meal Bowls: A Simple Guide to Healthy, Delicious Meals Without a Recipe

    Meal bowls are a fast, flexible, and nutritious way to eat well—perfect for busy days or using up leftovers. Just follow this basic formula!

    Turn Every Meal into a Sensory Adventure
    Elevate your cooking and make every bite more exciting by layering flavors and textures that match your personal sensory preferences. Not only does this make food more enjoyable—it can also give you a little dopamine boost and spark creativity in the kitchen.


    Think of your bowl as a canvas. Mix and match elements like:
    🍨 Creamy 🥬 Crispy 🥩 Chewy 🍓 Juicy 🍯 Sweet 🌿 Fragrant 🍫 Rich

    And don’t forget about texture! Try combining:

    🥜 Crunchy 🧀 Soft 🍬 Sticky 🍪 Crumbly 🍠 Fibrous 🍞 Chewy

    By thoughtfully blending different textures and flavors, you transform a basic meal into a multi-sensory experience—one that delights your brain as much as your taste buds. It’s not just cooking, it’s culinary self-care.

    STEP 1: Pick a Base (Carbohydrate or Leafy Greens)

    ● Brown rice, quinoa, farro, barley
    ● Sweet potatoes, roasted potatoes
    ● Couscous, noodles, or pasta
    ● Tortilla, flat bread
    ● Leafy greens (spinach, kale, arugula) or a mix

    STEP 2: Add Veggies (Fresh or Cooked)

    ● Roasted: carrots, cauliflower, beets, broccoli, butternut squash, zucchini, asparagus
    ● Raw: cucumbers, shredded cabbage, cherry tomatoes
    ● Sautéed or steamed: bell peppers, mushrooms, green beans


    🌈 Tip: Use a mix of colors and textures for flavor and nutrition!


    STEP 3: Choose a Protein
    Add about ½ cup (plant or animal):
    ● Beans, lentils, chickpeas, tofu, tempeh, seeds, nuts
    ● Chicken, turkey, beef, shrimp, eggs
    ● Canned tuna, salmon, or cooked sausage

    STEP 4: Toppers
    ● Avocado slices, nuts/seeds, olives
    ● Cheese or nutritional yeast
    ● Dried fruit or roasted chickpeas

    STEP 5: Finish with a Sauce or Dressing
    ● Hummus, tahini sauce, tzatziki
    ● Dressings: Goddess dressing, vinaigrette
    ● Soy sauce, liquid aminos, teriyaki, poke sauce
    ● Salsa, pico de gallo, pesto
    ● Seasoned dairy-based sauces: yogurt, ricotta, farmer’s cheese
    ● Creamy vegan sauces: coconut cream, blended nuts or seeds

    PRO TIPS:
    ● Prep ahead: Cook grains, roast veggies, and prep proteins in batches.
    ● Mix and match: Keep a few toppings and sauces on hand.
    ● Balance: Try to include each food group for diversity in nutrients.


    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Send Me a Secure Message

    Call us at (575) 201-3344 to schedule your nutrition consultation.

  • Melatonin Beyond Sleep: What ADHD & Autistic Folks Should Know About This Powerful Antioxidant

    Melatonin Beyond Sleep: What ADHD & Autistic Folks Should Know About This Powerful Antioxidant

    As a neurodivergent dietitian, I’ve long been fascinated by how our unique brains interact with food and biochemistry. We often talk about melatonin for its role in sleep, especially since many ADHDers and Autistic folks struggle with falling or staying asleep. But there’s more to melatonin than bedtime routines.

    Melatonin is also a potent antioxidant—helping to fight oxidative stress, a major contributor to inflammation, chronic disease, and even neurodegeneration. Research shows that those of us with ADHD or Autism often have elevated oxidative stress, making this little molecule even more relevant.

    What’s even more exciting? Some plant-based foods naturally contain melatonin. While they won’t replace a supplement in potency, they contribute to your antioxidant defense system—and that’s a win. Here’s what you should know about dietary melatonin, especially in foods like pistachios, lentil sprouts, and kidney bean sprouts.

    The Basics: What is Melatonin?

    Melatonin is best known as the “sleep hormone,” produced in the brain’s pineal gland in response to darkness. It helps regulate our circadian rhythm—our internal clock that tells us when to feel awake and when to rest.

    But melatonin isn’t just about sleep. It’s also a powerful antioxidant, helping neutralize free radicals (unstable molecules that can damage cells and contribute to aging and disease). This antioxidant role makes it especially important in preventing or reducing chronic inflammation, cardiovascular issues, and even some neurodegenerative conditions.

    Why This Matters More for Neurodivergent Folks

    Multiple studies show that people with ADHD and Autism often have:

    • Delayed melatonin production, making it harder to fall asleep at typical times.
    • Disrupted circadian rhythms, leading to irregular sleep-wake cycles.
    • Increased oxidative stress, which can affect brain function, immune regulation, and long-term health.

    For neurodivergent people, these biochemical differences may make melatonin even more vital—not only for sleep regulation but as part of a broader strategy for brain and body health.

    So… Can Food Help?

    Yes—with some caveats.

    Melatonin-rich foods like pistachios, lentil sprouts, kidney bean sprouts, mustard seeds, and grains like wheat do contain measurable amounts of melatonin. While these levels are much lower than supplement doses, their consistent presence in a whole-food, plant-based diet may offer synergistic antioxidant effects.

    Here’s a look:

    FoodApproximate Melatonin per ServingServing Size
    Pistachios~0.000018 grams1 oz (~28g)
    Lentil Sprouts~0.000084 grams1 cup (~77g)
    Kidney Bean Sprouts~0.000041 grams1 cup (~77g)

    For comparison, many supplements contain 1–10 mg (0.001–0.01 grams).

    While the amounts are tiny, when combined with other antioxidants (like vitamin C, E, polyphenols, and omega-3s), they contribute to the body’s overall defense system—especially if you eat them regularly.

    Food First, But Supplements Have a Role Too

    If you’re dealing with significant sleep disruption or inflammation, food alone probably won’t cut it. Supplements—especially at the clinically studied 3-10 mg doses—may be appropriate under guidance from a provider familiar with neurodivergent needs.

    Still, I always encourage clients to use food as a foundation. Think of melatonin-rich foods as part of your antioxidant toolkit—easy to add, helpful in the long term, and supportive of your unique biochemistry.

    Final Thoughts

    As a neurodivergent dietitian, I believe in honoring our differences—not pathologizing them. If melatonin metabolism works differently in our bodies, then let’s work with that. Whether you’re winding down with pistachios, snacking on sprouts, or simply trying to balance your health, there’s power in eating with intention.

    Have questions or want to explore this further? Drop a secure message below—I love geeking out about neurodivergent nutrition.

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    This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    References

    Meng X, Li Y, Li S, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017;9(4):367. doi:10.3390/nu9040367

    Tordjman S, Anderson GM, Pichard N, et al. Nocturnal excretion of 6-sulphatoxymelatonin in children and adolescents with autistic disorder. Biol Psychiatry. 2005;57(2):134-138. doi:10.1016/j.biopsych.2004.11.003

    Malow BA, Adkins KW, McGrew SG, Wang L, Goldman SE, Fawkes D. Melatonin for Insomnia in Children With Autism Spectrum Disorders. J Child Neurol. 2012;27(5):581-589. doi:10.1177/0883073812438466

    Benedetti F, Bernasconi A, Lorenzi C, et al. Altered circadian rhythms and melatonin secretion in ADHD: Insights and clinical implications. Neurosci Biobehav Rev. 2022;136:104593. doi:10.1016/j.neubiorev.2022.104593

    Wang X, Wang Z, Cao J, Dong Y, Chen Y. Gut microbiota-derived metabolites mediate the neuroprotective effect of melatonin in cognitive impairment induced by sleep deprivation. Microbiome. 2023;11(1):17. doi:10.1186/s40168-022-01452-3

    Zarezadeh M, Khorshidi M, Emami M, et al. Melatonin supplementation and pro-inflammatory mediators: a systematic review and meta-analysis of clinical trials. Eur J Nutr. 2020;59(5):1803-1813. doi:10.1007/s00394-019-02123-0

    Abadi RNS, Jazinaki MS, Bahari H, et al. Impact of Melatonin Supplementation on Glycemic Parameters in Patients with Type 2 Diabetes: A Systematic Review and Meta-analysis. Curr Pharm Des. 2025;31(8):645-657. doi:10.2174/0113816128345623241004080849

  • What is Dopamine Mining?

    What is Dopamine Mining?

    Dopamine Mining in ADHD: A Food-Based Perspective

    What is Dopamine Mining?
    In ADHD, the brain often seeks quick dopamine hits. Foods high in sugar, fat, and refined carbs trigger a fast, intense reward—leading to “dopamine mining,” or over-relying on these foods to feel good.

    Why It Matters:
    This behavior can worsen mood swings, energy crashes, and executive function—making focus and consistency harder.

    Common Dopamine-Mining Foods

    • Sugary snacks (candies, pastries, soda)
    • Ultra-processed carbs (white bread, chips)
    • High-fat + high-sugar combos (ice cream, donuts)

    These hijack dopamine receptors, creating a cycle of craving and crash.

    How to Overcome It with Food

    Goals:

    • Provide steady dopamine support through whole foods
    • Satisfy sensory needs (crunchy, chewy, creamy)
    • Include protein, fiber, and healthy fats to balance blood sugar

    Smart Snack Swaps for Dopamine Balance

    Each of these hits the sweet/chewy/creamy combo while supporting brain chemistry:

    • “Fluffy Yogurt” Bowl:
      Greek yogurt (plain or vanilla), chia seeds, berries, chopped dried figs, a sprinkle of granola or cocoa nibs.
    • Protein Date Rolls:
      Medjool dates filled with nut butter and rolled in shredded coconut or crushed peanuts.
    • Frozen Banana Pops:
      Half bananas dipped in dark chocolate, rolled in nuts/seeds, and frozen.
    • Cottage Cheese + Apple Slices:
      Add cinnamon and sunflower seeds for crunch.
    • Tofu Berry Smoothie:
      Silken tofu, frozen berries, oats, and a dash of maple syrup. Optional: splash of vanilla extract.
    • Nut Butter Rice Cake Stack:
      Almond butter, banana slices, hemp seeds, and a light drizzle of honey.
    • Chickpea Cookie Dough Bites:
      Mashed chickpeas, peanut butter, oat flour, vanilla, mini dark chocolate chips.

    Tips for Long-Term Change

    • Pair carbs with protein/fat to avoid crashes.
    • Satisfy texture cravings (crunch, chew) with nuts, seeds, dried fruit, and whole grains.
    • Don’t restrict—balance is more sustainable than elimination.

    Want to work with a neurodivergent dietitian? Send me a message below. I’m in-network with insurance!

    Send Me a Secure Message

    This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

  • ADHD, Interoception, and Disordered Eating: What Nutrition Experts Should Know

    ADHD, Interoception, and Disordered Eating: What Nutrition Experts Should Know

    By More Spoons Nutrition

    Recent research has deepened our understanding of how Attention Deficit Hyperactivity Disorder (ADHD) symptoms are linked to disordered eating. A 2023 study by Martin, Dourish, and Higgs published in Physiology & Behavior reveals a fascinating—and clinically important—mediator in this relationship: interoceptive accuracy, or the ability to perceive internal body signals like hunger and fullness.

    Understanding the Link: ADHD and Eating Behaviors

    Inattentive ADHD symptoms were shown to be associated with both restrictive eating and binge-type eating behaviors. Importantly, individuals with lower interoceptive accuracy were more likely to exhibit binge eating tendencies. The study also found that negative mood played a mediating role, connecting both inattentive and hyperactive/impulsive symptoms with disordered eating.

    These findings are significant for those of us in the nutrition and mental health fields. They underline the importance of addressing not just food behaviors, but also the underlying cognitive and emotional processes that shape those behaviors.

    A Note on Language Use

    In this blog, we alternate between person-first language (“people with ADHD”) and identity-first language (“ADHD individuals”). We do this to honor the diversity of preferences within the neurodivergent community. Some people view ADHD as an integral part of their identity, while others prefer to be seen as individuals beyond their diagnosis. Both approaches are valid, and we strive for inclusivity.

    Strategies to Improve Interoceptive Awareness

    Whether working with an ADHD individual or a person who experiences ADHD symptoms, improving interoception can support more intuitive and balanced eating patterns. Here are evidence-informed strategies:

    1. Mindful Eating Exercises

    Encourage pausing before and during meals to ask: “How hungry am I?” or “What does fullness feel like?” Use a hunger-fullness scale (1 to 10) to help quantify these sensations over time.

    2. Body Scan Meditations

    Guided meditations that bring awareness to physical sensations can enhance interoceptive sensitivity. Apps like Insight Timer or Calm offer ADHD-friendly versions with short, focused sessions.

    3. Journaling Internal Cues

    Suggest clients track physical sensations before and after eating, including hunger, satiety, and mood. Over time, this builds awareness of the interplay between body signals and emotional triggers.

    4. Gentle Movement and Yoga

    Movement practices that involve intentional body awareness (like yoga, tai chi, or even stretching) can help ADHD people become more attuned to subtle bodily cues.

    5. Biofeedback Techniques

    Tools that measure heart rate variability or skin temperature can reinforce interoceptive signals. These are especially useful for people who have trouble identifying internal sensations without external prompts.

    How a Registered Dietitian at More Spoons Nutrition Can Help

    At More Spoons Nutrition, our registered dietitians are trained in working with neurodivergent clients, including those with ADHD and disordered eating behaviors. Here’s how we can support you:

    • Personalized Nutrition Counseling that respects your neurodivergent brain, focusing on practical and realistic strategies for nourishment.
    • Interoceptive Skills Coaching, where we help you identify, trust, and respond to internal hunger and fullness cues without judgment.
    • Support for Emotional and Binge-Type Eating, using evidence-based tools to explore the role of mood, stress, and attention in your eating behaviors.
    • Collaboration with Mental Health and Nutrition Professionals for a team-based approach when emotional regulation or trauma are also present.
    • Inclusive, Shame-Free Care that centers your lived experience and your goals, whether you’re seeking recovery, structure, or simply less stress around food.

    We believe everyone deserves a compassionate path to nourishment—whether you’re an ADHD person, a person with ADHD, or someone exploring their relationship with food.

    Final Thoughts

    This study offers strong evidence that interoceptive challenges may explain part of the connection between ADHD and disordered eating. For nutrition professionals, this means going beyond calories and macros—it’s about teaching clients to trust their internal cues again.

    Whether you’re working with an individual who identifies as ADHD or a person who happens to have ADHD, the message is the same: body awareness is a skill that can be nurtured—and it may be the missing link to a healthier, more intuitive relationship with food.

    References

    Martin E, Dourish CT, Higgs S. (2023). Interoceptive accuracy mediates the longitudinal relationship between attention deficit hyperactivity disorder (ADHD) inattentive symptoms and disordered eating in a community sample. Physiology & Behavior, 268, 114220. https://doi.org/10.1016/j.physbeh.2023.114220

    Want to work with a neurodivergent dietitian? Send me a message below.

    Send Me a Message

    This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.