In this episode – we talk with fellow Registered Dietitian, Rebecca King. Rebecca was inspired to build her private practice to her own struggles with ADHD.
She explains why Intuitive Eating is the perfect fit for anyone else struggling out there, just like she was! This episode is for you if you struggle with ADHD, know someone with ADHD, or struggle with ADHD tendencies. We hope this gives you practical tips to practice Intuitive Eating with ADHD.
Follow our guest on Instagram: @adhd.nutritionist
Join the Break the Diet Cycle Podcast Community in Instagram: @break.the.diet.pod
Connect with Melissa on Instagram: @no.more.guilt
Connect with Dalina on Instagram: @your.latina.nutritionist
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This episode was sponsored by No More Guilt with Melissa Landry. Reminder that though we are dietitians, we’re not *YOUR* dietitian. Podcasts don’t constitute treatment. If you have concerns about your dieting behaviors, seek out guidance from a medical or mental health professional. And if you’re looking for the process, support, and focus you need to live life without food guilt apply for a coaching program from today’s sponsor. No More Guilt with Melissa Landry is currently enrolling clients into 1:1 programs, group programs, and, recently added a do-it-yourself learning format: the Ex-Dieter’s Guide to No More Guilt.
how does ADHD impact your eating habits? with becca form @adhd.nutritionist transcript
Dalina Soto 0:02 Hola hola chulas Melissa Landry 0:05 We are experts in intuitive eating for on again off again chronic dieters, and we are here to help you take the guilt and stress out of eating so you can become the first in your family to break the diet cycle, just like we are in our families. We want you to be who you are without food guilt. Be sure to follow us on Instagram. No more guilt for Melissa and your Latina nutritionist for Dalina. Dalina Soto 0:29 Are you ready? Let's break the diet cycle. Melissa Landry 0:32 Hey, it's me Melissa. Before we start, I want to let you know that this episode is brought to you by no more guilt with Melissa Landry. What you are about to listen to is not a professional coaching or counseling session. Each episode is a one time conversation meant for educational purposes. Look, we're dieticians. But we're not your dietician. Remember that podcasts don't constitute treatment. If you have concerns about your dieting behaviors, seek out guidance from a medical or mental health professional. And if you're looking for the process, support and focus you need to live life without food guilt apply for a coaching program from today's sponsor, me. I'm currently enrolling clients into one to one programs group programs and I recently added a do it yourself format the ex dieters guide to no more guilt apply for a program at Melissa Landry nutrition.com I hope to meet you soon. Dalina Soto 1:24 One more thing chulas. We know how hard you are working to break the diet cycle out there. We appreciate that work because we know every single one of you who breaks a diet cycle is making a World War inclusive and safe for others to do the same. It's personal, we get it. That's probably why you're listening to a podcast. It's private and at your own pace. That's why if you've ever found benefit from this podcast, we want you to review and rate us there are more people like you who want the same benefit. Helping our podcast get found by women like you is the best way to help us further our mission to break the diet cycle. We literally couldn't do it without you. Will you review us after you listen to this episode. Thanks chula. Melissa Landry 2:09 You will notice today my friends that your favorite Latina nutritionist Delina is not part of the interview. Dalina you had a report and time down in NYC for it was like an interview with the scam about Eating Disorder Awareness. Yeah, yeah. So I was up, right because New York is up for me, but it's down. Okay, that was Boston normative thinking the world revolves around Boston Don't you know, down in New York for me up in New York for filling for me? Dalina Soto 2:38 Um, but yeah, no, I was at the skim and they did a whole course. So it's a skim you. And they did a whole course on intuitive eating. And I was there with Wendy and Jess from food heaven. And they did the main part, which was the course and I was part of the panel for the q&a, answering all things intuitive eating, it was Eating Disorder Awareness Week. Okay, so there was a lot going on. And we did answer some questions on eating disorder. But yeah, it was fun. I have been a fan of the scannable like it's for a very long time. Melissa Landry 3:14 So that's very cool. i They're like one of those female owned businesses then came up around like the original online business surge in the 2000s. Like, that's a very strong female lead company. So I loved that. You are also a strong female lead company. Yeah. Hanging out with other entrepreneurs like that. I was up in their headquarters. Did you eat anything delicious in New York? I don't think we debrief. , Dalina Soto 3:37 Oh did I eat? Oh, my did I saw some pictures? Yes. So that was really good at the skim. They ordered some really good food and then Laura and I, one of our fellow dietitian, friends, we went out and we had a lot of good food. And then yeah, I met with Camilla from peloton and we also had really good food. It was like I was out there living my best life you needed it after Melissa Landry 4:03 Dalina has not you know, she's not one to complain. But you have had a year or two you know, being a mom of two kids owning your business you got out there. I was very happy for you to do that. Well, I wanted to let everyone know why you're not going to hear Delina in this upcoming interview with Rebecca who is an ADHD specialized nutritionist this episode is for you if you have ADHD if you know someone with ADHD, or if you are someone who maybe considers themselves having behavioral tendencies, like those that people with ADHD have. Rebecca is amazing. She tells us the difference between ADHD and certain behaviors. You struggle with something super important as we talk about mental health awareness. I think you're gonna love this episode. Without further ado, let's jump in and hear from Rebecca on how ADHD impacts your eating habits. So my friends today you are just going to hear my voice Melissa's voice because our friend Dalina is traveling in New York City, she just did an event for the scam. And so it's just me, Becca. And Becca is dog Hey, Beck is dog. What is your dog's name we're gonna do Becca 5:13 This is Lola. The joys of living in an apartment complex means whenever anyone walks down the hall, she gets excited. Melissa Landry 5:21 My Lucy is listening outside the door trying to say hello. But without further ado, I would love to introduce you, Becca, tell us a little bit about you and what you do. And then let's talk about ADHD and nutrition. Becca 5:34 Yes, super excited. Well, I'm Becca, I am a Registered Dietician as well. I also have ADHD. And I, I work with adults who have ADHD and struggle with disordered eating. So yeah, I got started at the beginning of the pandemic, I actually worked in weight loss, and I hated it. It was sucking the life out of me. And I got the opportunity to get laid off. And I was like, you know, love that Melissa Landry 6:00 I love that phrase, I got the opportunity to get laid off. Yeah. Becca 6:04 I like my best friend had came down from New York City, and like, right, the beginning of the pandemic, and we couldn't get tested at the time. And she was living with me in my little studio apartment. And we both got sick. And we were like, I don't know if this is COVID or a cold. And so they like don't come into work. And after like two weeks, and I was supposed to come back in. They passed unemployment stuff. And so I was like, you know, how about like, you just like, how about I just don't come back? And they were like, oh, okay, yeah, that's fine. That works. Conscious of leaving. Yes. So like, this is perfect. And actually, prior to that, I, they wanted me to see a part. The reason I really want to leave was they wanted me to see a baleen occasion for weight loss. And she was still very active in her in her eating disorder. And she wasn't in any therapy or anything. And I was like, we can't do this. And I was like, This is so wrong. And they basically told me that we see everyone here. And not because of her BMI, which we all know is BS that she needed to lose weight. And I was like, This is wrong. This is not how I was trained. And they're like, well, we see everyone and if you're not comfortable with that, then maybe you should find somewhere else to work. And then that's when I was like when that I say I got the opportunity because it was not we did not align and I was kind of use that as my place to. I was like, you know, I've always wanted to have my own practice. And I was like, this is a great time, wherever one is at home and needs virtual, can do things virtually. So it's like this is was kind of what how I got started. And then I was working with, with Libby or my business coach and trying to figure out my niche and intuitive eating. And I was actually working with my best friend and kind of she had a very similar experience, like I did in grad school, with stimulant medication of like, not eating enough during the day, and then Binging at night. And I was like, I think no one talks about this and, you know, with ADHD, and so I did some polls and some Facebook support groups, and all the women said they struggled with overeating or binge eating. And I was like, No one talks about this. And it's even just like a footnote, sometimes in like, research on ADHD, it's like things like risky driving get, like, more attention than eating disorders. And I'm like, I know, risky driving is dangerous, but I'm like, we have to eat like eating every day, right? Yeah, several times a day. It keeps us alive. I was like, and we're not really talking about this, or it's all a lot of stuff geared towards kids with ADHD. But kids grow up and still have ADHD. And then what Right, yeah, and you don't have your parents anymore to help you manage eating and all of that when you're younger. So that's kind of I was like, I think I'm gonna start talking about this. And sure enough, it's something that a lot of people have needed some support, Melissa Landry 8:44 Yeah. Wow. I love how you were just open to all of these things going on in your life. And it seemed like, it seems like almost, like effortless for you to like, come into these things. We're like, Okay, this doesn't feel ethical. This job is ending. Yeah, I kind of always want to do like you kind of allowed yourself to like, kind of take it one step at a time. And then everything sort of became clearer and clearer. And I'll tell you, when I first stumbled across your page, my reaction was like, this is the first time I've seen someone take this message of anti diet, intuitive eating, and really talk about it specifically for ADHD. So I think you're spot on about yourself. I really, at least in my sphere, like you were the first person I was like, You were labeling something that I had seen in my practice working with people. Yeah, I've ever like, oh, folks with ADHD they their appetite is is diminished. This is how it's kind of talked to me their appetite diminished earlier in the day, and then they eat a lot and weight losses, help them to not eat a lot at the end of the day instead of help them work with the way that they think help them work with the way that that medication acts or doesn't act and you started talking about this stuff. And I'm like, Heck yes. And this is why representation really matters. That's something I never would have put together because I don't have the lived experience. have ADHD. So yeah, just like for me to you, I was just doing. And I think the popularity of you age is like a testimony to what you saw that like, I bet a lot of people felt like that where they're like, Thank you for labeling what I'm going through here. Becca 10:15 Yes, yeah, it's like a lightbulb words to it, for sure. And it is so cool to, like, make that connection of like, it's usually a lot of times I think people's like missing keys. But sometimes, if you have ADHD, with your relationship with food, it's like, you know, I know what I should, you know, quote, unquote, I know what I should be doing. Or I know, like, I know things, but it's the doing piece a lot of times with ADHD that's challenging. And so being able to be like, Oh, I get it now. Or here's why I struggled with food for so long. And being able to make that connection to me is just really Melissa Landry 10:46 a service like in and of itself. And I find that with my clients too, like sometimes being able to label what you're going through, and realizing like, oh, okay, there's, there's like a mechanism behind there's a why behind this. It's not that I'm fundamentally messed up or broken, like, yeah, I can label this and I can work on it. That's just so powerful. Thank you for what you've done that because many of my clients with ADHD talk about this, too. So I think, yeah, we need to do alright, let's talk for about because we keep saying ADHD, ADHD, we're using the terminology. I think, in pop culture, or in regular speak, people are aware of ADHD. But I sometimes wonder about the way that it seems like I hear people say, like, Oh, I'm being so ADHD today, meaning they feel distracted. Or maybe they have some Yeah, energy going on that feels chaotic to them in some way. That's my take on what that means in a pop culture way. But there's a real diagnostic criteria for ADHD. There's a spectrum of experiences with ADHD. Can you tell the listeners like what is ADHD- the diagnosis? Becca 11:50 Yes. So I think the like stereotypical like hyperactive little boy is what a lot of people think ADHD is, and especially in women, it doesn't really show up as a hyperactive boy. Most women, if you have the there's three types of ADHD. So there's the hyperactive inattentive, which used to be a DD and then combined, so you have kind of certain criteria for the hyperactive piece and the inattentive piece, and people who kind of have, you know, like three or four symptoms from each of those have the combined type. So they might have some hyperactivity and some inattentive traits, but it's really more so that our brains are lower in dopamine, which means we're always seeking activities that we enjoy, or we find rewarding for us. That's why some things like day to day things can be challenging for ADHD years, because it's like putting the dishes away is not a fun activity, you know, compared to other things, you might not want to do that. So I think that piece, and it's, that's where that attention piece is, it's not necessarily that we can't pay attention, it's just that it's hard to harness our attention to specific things might not be what we want to put our attention towards. But it's not really like something you can turn a light switch on and off, and be like, Oh, today's I'm today I'm, you know, being I can't pay attention. But tomorrow, it's perfectly fine. It's something that people struggle with, it doesn't really go away. If you have ADHD, you might have data that might feel better, but it's not going to be this like, oh, just this one random day of the week. That's a struggle. For me. It's a usually all the time kind of thing. And it impacts every aspect of your life. I think a lot of people think it's like, oh, I just can't do my schoolwork and study or it's challenging to do work stuff. But it really does impact your relationships with other people. And you know, all of the things I just say like I usually tell people, when you get your diagnosis, it's like peeling back an onion, and you start to see all these layers of your life where you finally have an explanation for why maybe you felt weird and growing up or you felt different or you struggled with different things. It's like, oh, now I have this explanation for it. So Melissa Landry 13:55 And so that that like kind of ongoing aspect, because what, you know, hyperactivity or, you know, more energy and inattentiveness that's within the realm of like, normal human experience. Yeah, I think we're sometimes people try to almost like pathologize that in and of itself, they're beating themselves up for those individual experiences. But there's nothing wrong with going through that right. Yeah, whether or not you have the diagnosis. So I love how you frame that like it helps you to make sense of your experience and your world. So for ADHD, nutrition, obviously comes into the fold. I don't perceive nutrition as a primary treatment for ADHD. Yeah, is that right to say that like that nutrition doesn't treat ADHD Becca 14:37 Yeah, red flag if someone says they can cure or like cure or treat your ADHD with diet or foods kind of in that wellness side doesn't Melissa Landry 14:47 realize it I think yeah, sometimes with like, yeah, sugar connections that like just yeah. Not quite. Oh, Becca 14:54 yeah. So I think and there really isn't any like specific diet that has been shown to help with ADHD. There's i like most of the recommendations that are out there and like the general guidelines for healthy eating, they're nothing glamorous and exciting, really, you know, and so I think it is the actually, a lot of times doing things again, that's the challenge. So it might be I know, I, you know, I might know that I need to eat more whole grains and high fiber foods, but maybe there's a challenge there of cooking or preparing those things for yourself that can make it challenging. So Melissa Landry 15:27 So you know, I practice with intuitive eating, I believe you kind of pull from that framework in your own work. Why do you think Intuitive Eating is such a good fit for kind of ADHDers? Is that? Yeah, Becca 15:38 yeah. Yeah, I can refer to us as ADHDer, because instead of paying, like, every time being a person with ADHD, it's just a mouthful. So it's yours for sure. Yeah, I'm gonna have an ADHD moment and say, Can you repeat the question? Oh, no, I remember, I remember you said, intuitive eating, and ADHD. So I think part of the reason it is helpful is there's a lot of research behind mindfulness being helpful with ADHD. And I think the mindfulness component of intuitive eating, of learning how to listen to our bodies, and trust our bodies, I think that piece can be really helpful for ADHD years, and there's not rules to follow. And all of these things, which can lead to a lot of guilt and shame for ADHD is because white already struggled with getting tasks done and things and sticking to things. And so if you can't stick to a diet, you have all that shame and self blame there and you can't fail it intuitive eating. So it's just I think, can help you also work with your brain to find a way of eating that works best for you. And it's not going to look like but it might look like for somebody else. And that's okay. But it kind of can help create that space of like, what works best for me what, you know what eating patterns work best, how maybe needing some extra tools in place to remember to eat, or to eat consistently or have things on hand. But I think it just kind of takes some of that stress and a lot of that shame and just figuring out what works best for you. Melissa Landry 17:02 Well, it seems like part, like you keep saying it's hard to like, follow through when you have ADHD. And to me that's like, okay, so decisions might be hard to make, like, yeah, that feeling of like, stalling out. I just wonder if that's part of that. And if that's true, like with intuitive eating, then you still have to make decisions. I'm very curious how ADHD years do with like, the hunger fullness scale? Because I bet that they get very rigid around when when to eat or not eat? But, uh, yeah, I think the diets add so many more. So much more pressure to make the right decision, I would imagine makes you short circuit even more than you're already struggling with. So that makes sense that intuitive eating is a little more natural. Yeah. Becca 17:42 And then it's not that like I have clients will be like, Well, I don't have the good, good, quote unquote good choice or the quote, unquote, healthy choice, and I just won't eat. And then I'm gonna end up binging or overeating later because I skipped my snack because I, you know, the only thing I had available was what was labeled, quote unquote, bad to that person. So I think yeah, it does help just kind of open up the door to like, hey, I can eat, like, people just be like telling me like, you know, I feel okay. Eating, you know, like, you having some chips is bad, because that's what's available instead of just not eating at all, or, and I think that can be huge that there's a quote Dr. Harlow, who's an ADHD psychologist, he says we're consistently inconsistent. And dieting requires consistency, which is challenging enough for anybody but that piece in particular, it's just extra hard. And then there's just so much blame that we always put on ourselves, not the diet, those two why it didn't work. And it's like, no, it was the diet that didn't work for you. So like, let's find a way to eat for you that works. And I think that piece is nice, because it's just yeah, again, it just lets you work with your brain versus feeling like, like, maybe I need to do like, feel like the traditional meal prep, like not most of my clients don't want to spend a Sunday in their kitchen cooking for hours. And that just doesn't work for them. But a lot of them feel like they should do that. Because that's what diet culture tells you is the way to be healthy. And I'm like, No, you don't have to do that we can have a million other ways to meal plan or meal prep, in a way that works for you. And that and that can be very personal. Melissa Landry 19:13 Very brave, like you're basically saying, like, let's work with our brains, like let's work with the way we're built. That makes a ton of sense to me. Yeah, that is faction is another core. I mean, it's the component of intuitive eating. And again, you're saying like, reward and like pleasurable experiences because of the biology of this, like the dopamine piece. Yeah, is part of decision making. So if we're coming from the lens of like, what will be satisfying and working in that realm versus what's the right thing again, like it was like built for ADHD? Becca 19:45 Yeah, you get to maximize the reward that way. I'm like, you get to you know, when you are being intentional and mindful and actually paying attention to what you're eating and it's enjoyable. You're getting all of that that sensory experiences. Have a nice way to get dopamine. And when you can do that it's, you know, it is a good source of dopamine and it's successful. And a lot of my clients, you're like, I love food for that reason. I'm like, I know. And that's, that's true. Melissa Landry 20:12 True. Yeah, and validating that, that that is, I think sometimes we see it more around like emotional eating, where we can say like, food is a choice that you get to make and yes, is it necessarily emotionally eating at its core, but it relates to our emotions and feelings? And so that permission to eat in that context? is a game changer, I'm sure. Becca 20:35 Yeah, yeah, I put it them kind of in the same areas, you know, how I explain. Yeah, like, because a lot of people will be like, I a lot of my clients be like, it's, it feels like boredom eating or like, I need something to do with my hands or my mouth, as strange as that might sound. And I'm like, yeah, so it's probably more of like, needing that stimulation component of things where like, I always need a crunchy snack when I was, you know, studying, so that I could pay it like pay attention or something like that and be like, yeah, that's where that eating for stimulation piece comes in. And instead of demonizing it and say, never do that, it's how do we make that experience as mindful as possible, so you can like maximize that reward there. And then also just build other tools. So that food doesn't just have to be the only one just like when we have when we're dealing with some negative emotions. Food can be a part of that. But it doesn't need to be our only tool there. Melissa Landry 21:24 Yeah, maximize the reward, minimize the struggle. That's the name of the game here. And that's why you can't fail, right? Because it's really just always working that balance instead of a right and a wrong. Okay, so you've mentioned that like binge eating can be something that comes up as an ADHD struggle. What else are some of the key food struggles you see in the ADHD community? Becca 21:46 I would say recognizing hunger and fullness cues is a challenge. Because ADHDers do have lower levels of interoceptive awareness. So a lot of my clients even like, intuitive eating, when you know, they talk about, you know, you have the cue to go to the bathroom, you know, die culture doesn't demonize it. So you just get up and go to the bathroom. And all my clients will laugh when I say that, like, that's not true. And I'm like, and now if you have ADHD, most body cues will be kind of ignored a lot of times until they're like screaming at us, like, we're usually just either stimulated by our whole environment and just trying to get are trying to get a lot of things done that we don't pause and kind of have that moment to like, check in Word and be like, do I need anything right now. And so I think that can be a challenge is recognizing hunger cues and recognizing fullness cues. Which means if you don't recognize that you're hungry, even if you're not on meds, I'll usually talk about like, not eating all day and Binging at night in regards to meds and then people be like, Well, I do that. And I'm not on meds. And I think it's just that the appetite suppressant just makes it even easier to not recognize hunger cues when you're on your meds. But if you have ADHD, you might just not recognize it. Or you might get hyper focused, and forget to eat for you know, you might be like, I'm gonna write this email, and then I'll eat and then all of a sudden, like, four hours go by, and you're like, I need food now, like I'm starving. So I think inconsistent eating can be a challenge for ADHDers as well. Melissa Landry 23:11 But I'm struck by like, again, it's not that it's so different from maybe like a typical eater. It's just that it's amplified. And once you identify the struggle, it might be hard to execute on some of the intuitive eating solutions that exist. So I think that's actually I hope that's comforting and affirming for people like, yeah, it's not all that different. It's just how you approach it. And that's where tailoring can often come in, like when a lot of people read the book, and they're like, I read it, and I don't know what to do. Yes, actually a textbook. And you know, I love my girls, Evelyn and Elyse the co authors, there are dying heroes, but it is a textbook. So yeah, that's not how you learn. You've got to figure out how to experiment. And yeah, so let's head up on your list. What's on your list? , Becca 23:56 Yes, sensory issues with food, too, is a big one. Some people who can have a lot of picky eating around or you know, especially with meds, meds can kind of change. Sometimes the appeal of food or food doesn't taste as good or tastes the same. And so that can make eating a challenge as well. Yeah, forgetting to eat, I think even emotional eating too, as well as a big because emotional dysregulation is a part of ADHD, especially in women, I would say. And so I think that food can definitely come into there that's kind of like that. Another part of her can contribute to binge eating as well. Melissa Landry 24:33 I'm curious, you know, you are a woman with ADHD and you you kind of said before, that the stereotype maybe was around men or young little boys or young men in your communities. He are you working with men and women like what what what is the prevalence for women? How are we heading into ADHD communities as adults? Becca 24:51 So I think the pandemic has been kind of been spotlighted. A lot of mental health struggles for people. But you know a lot of women are more I would say are better at masking their symptoms. So kind of learning how to act in a way that they appear neurotypical to other people. And I think that's why women get their diagnosis missed a lot more until they're older. So maybe there's kid, their kids getting tested. And they're like, Well, I'm just like my kid. And then the doctors, like you didn't know you had ADHD, that happens a lot for my clients, or they're just later in life. Social media has been a really great tool in that regard of like, parent, here's kind of like, like, what some of the things you might struggle with, if you have ADHD, or what your day to day life might look like. And then people like, Wait, that's not normal. I thought everyone did that. And so I think it's been helpful. So I find a lot of my clients are more on the later diagnosed side, because most boys get diagnosed in their early years of their life, whereas most women don't get diagnosed until it at least mostly their adult years. So most of my clients that I work with are primarily women, and usually between 20s to 50s, and usually more on the newly diagnosed side of things. So yeah, Melissa Landry 26:03 interesting. Yeah, yeah. And I'm just I, I went, I was in school through the mid 90s, through the early mid 2000s. And just like, I feel like there was so much going on around ADHD in terms of like, interventions and awareness, and then social media comes in. And so you're right, that we all kind of grew up with this, this awareness and this intervention around ADHD that maybe wasn't out there generations prior. Yeah, it's just really interesting to see how it all unfolds. Becca 26:32 Yeah. And I think now that they, there's an I can link up for sure, I can send you the link to it. There's a really nice consensus paper about ADHD and women, and it's just nice if anyone's interested. Yeah, it is, it's nice. And it just explains kind of some of the differences and how it presents cuz like, most women who are hyperactive, it's more like mentally hyperactive. Like, their thoughts are all over the place and things like that, versus like, I'm bouncing in my chair. And, you know, I definitely still fidget and things like that. But it's not. It's more in the brain. So it's like you can't see it, but I'm definitely hyperactive. So, Melissa Landry 27:07 And working with a therapist is where you can kind of tease that out. Because what you're describing, from what I understand that also overlaps with symptoms of anxiety and depression and other mental health. And sometimes they're, they're comorbid, or going on at the same time. And so as tempting as it is to like, listen to this, and like oh, like I'm doing it right now, like oh my god, I do all the things. It's normal to try to like make sense and self diagnose. Yeah, it's it's also important to have that like holistic picture so that you're doing the things because like we're saying nutrition is not a tree. Yeah, so it is important to like, if you're curious, absolutely. Double click on deck, Becca 27:45 explore, explore it with your therapist a lot of times. Yeah, I think it's a really large number of people, adults with ADHD have some other core comorbidity in terms of mental health issues. So it's usually it's usually anxiety, depression, or OCD a lot of times that are alongside that diagnosis. And I think those usually can be worse when our ADHD is unmanaged. And then once your ADHD gets more managed, like all, a lot of times that stuff becomes easier to manage to if they're kind of related. Melissa Landry 28:16 So Intuitive Eating doesn't hurt these diagnoses at any range of your awareness or treatment. That's That's what I think that you and I both love about Intuitive Eating compared to weight loss, it's like, it really is a do no harm approach. Like it doesn't matter where you are in terms of like on the neurodivergent spectrum or on your mental health spectrum. It's going to benefit, you know, yeah, I think it's very inclusive in that way. Becca 28:41 Yeah. And I think, too, like just even learning how to hone into trusting our bodies better makes it easier to deal with other struggles along with mental health where and trying to hyper focus on food or weight loss in the hopes that that's going to somehow be a cure all for your mental health struggles. But it's like, there's no research out there that losing weight is going to help your mentally make your mental health better. So Melissa Landry 29:05 it often makes it worse worse. podcast is probably doing so because they are experiencing some of those things. So one thing we haven't really totally touched on is like diet, culture influences. You've mentioned a little bit like, there's a little bit of maybe extra guilt and shaming that goes on when people can't apply diets they learn about Yeah, while while working with their ADHD, is there any other differences that ADHD folks might experience around diet culture? Becca 29:34 I think the only other thing I'd add is like the to eat this not that that's out there for ADHD which a lot of that stuff doesn't really have sound research behind a lot of it's in that same like wellness of like all of the like wellness culture to call. Yeah, like don't eat dairy or gluten. You know, I get it. Yeah, food dyes. It's gonna make your ADHD worse and I'm like, you know if you notice that drinking a red Gatorade makes your ADHD worse than maybe consider not having, you know, having the Red Gate rage? But like, I don't think a lot of times I think some of the diet culture messaging around, like what you should do do with diet and ADHD is like everything that you know, no processed foods, everything needs to be organic, it's very, you know, it's not accessible for a lot of people. And in that regard, or it's just, it's a lot of time to cook everything from scratch. And not everyone has that time. It's expensive to buy organic and non some foods that don't have preservatives or aren't as processed. And I think it's also people with ADHD struggle with executive function. And cooking requires a lot of being able to plan and organize my role. Yeah. And I'm like, Yeah, and I'm like, if you're a parent, or anyone with ADHD, and you're like, Well, I have to spend all this time reading food labels and cooking everything. Like that's just a lot of on personally unnecessary stress for it, maybe helping your symptoms, symptoms, like a big baby. Melissa Landry 30:59 So true. Becca 31:00 And like, and that is just that confusion, I think. Melissa Landry 31:02 Yeah, I thought that, even if you right now are like, I believe that weight loss works. I believe wellness culture works. You're bringing up such a good point. It's like, even if it did what it takes to use it is so challenging, so difficult, like if we had a cure for cancer, and the way you got it was by walking to the moon. It's not a cure for cancer. Because you can't walk to the moon. So yes, I think that's what you're saying is like, even if this stuff were true, like us going to implement it at this moment in time, there's a real barrier here. And so yeah, don't let perfect be the enemy of the good. Like, how do you want to feel like what what is important you in your life? Let's use that what we know about the brain of someone with ADHD and make it so effing easy? Yeah, give yourself and that's what you're offering, Becca 31:53 which is Yeah, yeah, I find even just giving people their permission, like I call some more convenience foods, shortcuts, just because they make your life easier. On savvy. Yeah, like, oh, instead of boiling a thing and making rice, I'm just gonna buy the 92nd bag of rice. And it's okay. And like, just giving people the permission to like, take shortcuts and cooking and not cook things from scratch and just take some of that, like, stress off of yourself with cooking. And it makes it much more easier and enjoyable. And then people like, oh, I can actually do this. Like I can actually cook. Even if it doesn't mean every single piece of the cooking process is made from scratch. Melissa Landry 32:36 We just did an episode on this with Shauna from the nutrition tea because she loves processed foods. So this that's really good tip on our the heels of that episode, because people just heard all of our takes on that. Yeah, like you got eaten away that serves you and your body, you get to decide. And yeah, that's really helpful advice. Yeah. Is there one takeaway, or like one message that feels really important for you to share with someone who has ADHD who wants to do intuitive eating? I know, that's kind of always hate doing this to people. But like, what, what would be something important for someone to take away from this conversation? Becca 33:14 I think a lot of people with ADHD when I talk about intuitive eating, I feel like that's just cut, I could never do that. Because I'm just you know, I'm impulsive. So like, you know, intuitively, I'm always just gonna grab up, you know, I'm always just gonna eat a cookie or cake or whatever, candy all the time. And I think when you start getting more connected with your body, you start to feel get connected with how foods feel in your body. It is true, you are not, I promise you not going to just want to eat cake and cookies and candies all the time. But I do think it does, again, like allow you to embrace your neuro divergence and find a way of eating that makes you feel your best. And it does really just take out that stress and guilt out of eating. And yeah, it is for everyone. I think that always gets like, give like, I can't do intuitive eating because of X or Y I'm sick. No, you really can make intuitive eating work for you. And even for people like on meds. Like I'll always be like practical hunger when you are on ADHD medication is huge. And like, you might not be hungry, but knowing that like you might have lunch. Yeah, like you still need to eat lunch. Like it's not like, oh, it's really like, if I intuitively I just wouldn't eat till five o'clock at night. And I'm like, But logically we know that like, waiting till five o'clock at night to eat probably isn't going to make you feel your best. And it's probably not going to make your brain work as well. Melissa Landry 34:38 Yeah, that is such a common thing. Like I'll start intuitive eating when and it's almost like they want this squeaky clean status of mindfulness like this. Yeah, inner connection with spirituality. Because if I can get to that point, then it'll be safe to do then I can be in control and it's actually not the order of things. Yeah, through the process. practicing, you figure out how to get closer to that mindfulness closer to that, that feeling of like, sometimes I would like doughnuts. And sometimes I would like what I might call a, quote, balanced meal. It's gonna. Yeah, that's great advice Becca 35:16 Yeah. And it's just, it's a skill. Just like everything else we do in life, we can always learn new skills, right? Like we are all very capable of taking on and learning new things. And I think just being open and curious. And it is it builds on each other, the more eating experiences you have in that intuitive eating lens, those experiences build and that mindfulness of connectedness with our bodies grows. And it's just there's that shift that ends up happening throughout the process, which is always very cool to, for me, at least to watch with my clients and be like, Oh my gosh, I like really actually, like, I actually know what fullness feels like for what so that's never happened to me before. Or like, you know, I ate something that I normally would feel really guilty for. And I ate some of it and just moved on or like, and I think it's just cool to me to get to see things like that. Melissa Landry 36:05 Feels very hopeful. Yeah, especially for people who felt stuck and confused for a really longer. Yes, yes. Well, hey, I'm really excited you got laid off. Becca 36:15 Me too Melissa Landry 36:18 Yeah, and I'm like really impressed with you truly, like your page is so amazing. Having met you today, I can just feel how this is what you're meant to be doing. And it's very cool to see space. Where can people find you tell us a little bit about what you offer? If listeners hear like, I need to work with that. But where are they? Becca 36:41 I'm mostly on Instagram. And there's a link in my bio, if you want to set up a call and chat with me about working together. But my instagram handle is at ADHD dot nutritionist. And I right now I offer a 10 week small group that is kind of a crash course in intuitive eating through the lens of having ADHD. So kind of adjusting for some of those challenges that we've talked about today. And kind of figuring out how to make it work for you and having I think, a nice safe environment of other people who have ADHD and struggle with Yeah, I get it. It's so it's just, it's so fun to me, but like to have people everyone on the call just gets each other and understand. I've never had like weird awkward groups, everyone just vibes really well together. I'm like, This is so nice. Because even like, oh, you know, yeah, no, like, okay, yeah, and it's so nice, at least even for me because I have ADHD, if I like forget or forget something or, like have a brain fart or just, you know, people are understanding of like, Oh, she you know, like, will get but I'm like, Oh, don't come back in a second. Don't worry. Yeah. Melissa Landry 37:46 So you have a community. And yeah, that just sounds like, again, such an extra added value and an extra service to like, have that safety as you're learning. Becca 37:53 learning. Yeah. Yeah. Especially if you're newly diagnosed. I think having that space of like, oh, there's other people out there that struggle with the same things as me like I think a lot of times if you don't know other people that have ADHD, I'm just very fortunate that a lot of my friends happen to have ADHD. And so if you don't have those people, though, it can feel very isolating, and when you get your diagnosis, so Melissa Landry 38:14 sure, wonderful, but we'll put your information in shownotes. Thank you for your time, Becca, and I look forward to staying connected with you on the socials. Becca 38:26 thank you so much for having me. Melissa Landry 38:28 Of course, I missed Dalina. But that was a wonderful conversation, exploring how intuitive eating yet again, can be applied and be helpful for all sorts of mental health or physical health diagnoses. And I hope the more that you hang out with us here on break the diet cycle pod, you're starting to see that intuitive eating is just a philosophy. It's a set of principles. It's a framework. And what really makes it come alive is you your story, your needs, your values and your wants. And that's exactly what I am doing inside the no more guilt community. Right now. I am accepting one to one clients if you're ready for a high level tailored type of support, and I'm opening up special offers all the time, that are accessible include community and education. And so if you're hearing some of these episodes, and you're thinking that you might like that support that can make all the difference going from being like completely confused and stuck scrolling on Insta all day long, trying to figure out what exactly it is that you are going to do to heal your relationship with food. I want you to head on over to my page at no dot more dot guilt and DM me, just say hello that you're listening to the pod and we start talking a little bit about what it might look like to get some support from me. Thank you so much for being here and for being who you are. We love and break the cycle. Please love and break the depths. Transcribed by https://otter.ai