Sustainable ADHD Nutrition & Weight

What I’m Learning from My Nutritionist

TL;DR Summary:

I teamed up with a registered dietitian / nutritionist (covered by insurance through Fay!) and got my bloodwork done with my primary care doctor — and now I’m eating in a way that supports sustainable ADHD nutrition, hormones, and healing journey after trauma. This post covers:

Why I’m prioritizing macros: protein, carbs (fiber included) and healthy fats
How I’m managing blood sugar swings and cravings
What I’m learning about women’s hormones and food timing
The truth about soy, estrogen, and fertility myths
My current weight loss approach through strength training
The vitamins and supplements helping me achieve my goals
How my nutrition and fitness goals will evolve — from weight loss now, to endurance cardio later, and eventually adapting for pregnancy (fingers crossed)

No shame. No diet culture. Just rituals that help me feel grounded, focused, and like myself again.

What I’m Learning from Working with a Nutritionist

I’ve spent most of my life in physically demanding environments — four years in the military, and years of playing competitive sports before that. Fueling my body used to be second nature. But after trauma, burnout, and ADHD exhaustion, I let that part of me fall away.

Now, I’m reclaiming it.
Not through perfection. Not through shame. Through sustainable ADHD nutrition support, structure, science, and small wins that make me feel strong again.

This post is part of that process — a deeper follow-up to Fuel the Chaos, where I shared why high-protein meals help me stay focused as an ADHDer on a fat loss/fitness journey.
Today, we’re digging into what happens when you start building nutrition habits around your actual life — not what Instagram wellness trends say it should look like.

But before I changed anything, I got a full blood health screening with my doctor, which is part of any annual wellness check-up. My cholesterol and blood sugar were high, meaning my heart and pancreas were working way too hard. That gave my nutritionist a baseline to work from — and helped me take my health seriously without spiraling into shame.

Here’s what I’ve learned so far from working 1:1 with a pro (again: free with insurance!):

🧠 Blood Sugar Swings = Mood Swings

For ADHD brains, blood sugar instability means more than just fatigue. It can trigger:

(More) emotional dysregulation
(Prolonged) focus crashes
Random snack binges

What helps:

Protein every meal
- ~20–30g per meal, aiming for 110–130g per day total
- → Keeps my blood sugar stable, builds muscle, and helps my brain function.
Fiber-rich carbs
- ~25–35g per day — from complex carbs whole grains, sweet potatoes, legumes, and berries
- → These are a type of carb that digest more slowly and support gut + brain health.
- I don’t track total carbs right now (unpopular opinion, I know — but I listen to my hunger cues and energy levels).
Healthy fats
- ~60–80g per day — think avocado, olive oil, chia seeds, nut butter
- → Fats help me stay full, slow digestion, and support hormone regulation.
Meal timing
- I aim to eat every 2–4 hours. ADHD brains don’t always register hunger cues until it’s too late — so structured meals help me avoid energy crashes and mood spirals.
Organic and whole foods, whenever possible
- I choose organic because I studied environmental sustainability & sustainable food systems and care about how food is grown. I also focus on whole grains, not highly processed carbs, since the body gets more nutrients from whole grains.

These aren’t “rules” — they’re flexible guidelines that bring me closer to sustainable ADHD nutrition to feel stable, fueled, and focused. I don’t count calories. I don’t obsess over numbers. But I do give my body the nutrients it needs to show up for the life I’m building.

Visual of blood sugar impact on the body & brain by Nutrisense

🥑 Healthy Fats Are Essential

I used to avoid all fats when I was trying to lose weight — now I know better.

Healthy fats:

Keep me full, stabilize my mood, and prevent mindless snacking
- Fats work best when paired with carbs — carbs give your brain fuel, fats slow digestion and stabilize blood sugar. Together, they create steadier energy and fewer mood crashes.
Support hormone health and brain function
- Your body needs fat — especially cholesterol and essential fatty acids — to produce key hormones like estrogen, progesterone, and cortisol. Without enough healthy fat, your hormonal system struggles to stay balanced, which can impact energy, mood, cycles, and stress response.
  - PSA: Cortisol isn’t the enemy — imbalance is. It gets a bad rap, but you need cortisol to wake up, handle stress, and build muscle. Healthy fats help your body make just the right amount, which is key if you’re lifting, healing from burnout, or balancing hormones post-trauma.
- Fats also support your brain — from neuron structure to neurotransmitter flow.
Help me absorb vitamins
- Vitamins A, D, E, and K are fat-soluble — they literally ride into your bloodstream on fat molecules. Without enough fat, you can’t absorb or use them. These vitamins support:
  - Immunity
  - Mood + brain health
  - Bones + hormones
- Omega-3 & 6 fats are essential. Meaning your body can’t make them, and they support focus, hormone health, and inflammation balance. The key? Balance over excess. Too many omega-6s (often from processed oils) = more inflammation. As for Omega-9s (like in olive oil and avocado), they aren’t essential, but still support healthy function.

My go-to fats:

Avocados (Omega 9)
Olive oil (Omega 9 & 6)
Salmon, flax, and chia (Omega 3s)
Natural nut butters and seeds (Omega 6, 9, & 3)

🍫 Cravings Aren’t a Failure — They’re Feedback

Especially during my pre-menstral luteal phase, I crave carbs, sugar, and chocolate. That’s not “bad habits” — it’s my hormones asking for help.

What helps:

Magnesium-rich foods like dark chocolate: Helps calm the nervous system, ease anxiety, reduce PMS symptoms, and improve sleep — all of which can spike cravings when out of balance.
Timing simple carbs to satisfy cravings & provide energy: You can have simple carbs (like a rice crispy treat and honey) right before you exercise because your body will use it immediately. So, if you’re having a hard time fighting cravings, give into it but at the right time.
Gentle carbs like oats and sweet potatoes: These are slow-digesting, high-fiber carbs that provide steady energy without the crash. They also help your brain produce serotonin, which can reduce emotional eating.
Swapping harsh caffeine for green tea when I feel on edge: Green tea has less caffeine and contains L-theanine, which promotes calm focus instead of anxious overstimulation. It keeps my energy up without triggering a spiral. Plus, it’s packed with antioxidants which also reduces bloating.

Your cycle changes everything. And it can coincide with prolonged ADHD energy crashes where your motivation evaporates for a few days, your routines fall off the grid, and consistency is out the window. That’s what I call the “ADHD Luteal Phase.” It’s normal — and planning around it can be life-changing!

🍽 Food as Fuel, Not Fear

My nutrition isn’t rigid. It’s intentional but still ebbs and flows. Here’s a meal plan my nutritionist suggested for me to get all the macro-and micro-nutrients I need each day, with three options per meal:

Breakfasts:

Smoothie with protein, spinach, almond butter, chia, and Greek yogurt
Avocado toast + eggs
Oatmeal with peanut butter and berries

Lunches:

Chickpea salad with tahini dressing
Turkey wrap with hummus and veggies
Quinoa bowl with grilled tofu and veggies

Dinners:

Salmon + roasted sweet potato + Brussels sprouts
Veggie curry with chickpeas and brown rice
Stuffed bell peppers with ground turkey

ADHD-friendly snacks:

Apple slices + almond butter
Yogurt with flaxseed
A handful of walnuts + dark chocolate
Carrots + hummus

Supplements I Use & Why:

Lots of these are on my Favorites page! Hoping to partner with some of my favorite brands soon to score you some discounts.

Prenatal vitamins (with DHA): Not just for pregnancy — they support brain, bone, and hormonal health in most women.
Women’s probiotics: For gut health, digestion, and hormonal balance.
Magnesium glycinate: Helps ease chronic migraines and supports relaxation.
Pre-workout + fat burner: Boosts energy and focus before strength training.
Creatine: Taken with pre-workout to support strength, recovery, and lean muscle.
Electrolytes: Replenishes sodium lost during extra-sweaty workouts.

Soy Isn’t Women’s Health Enemy — Let’s Bust That Myth

There’s a lot of fear-mongering around soy and estrogen, especially for women. So here’s what I’ve learned from my nutritionist and the current research:

Soy contains isoflavones, which mimic estrogen in some tissues but block it in others — meaning it doesn’t act like estrogen in the ways people fear.
It’s safe for people with fibroids (like me), and does not increase the risk of breast cancer.
It can actually support heart health, bone strength, and hormone regulation.

I eat:

Tofu
Edamame
Unsweetened soymilk in smoothies

And yes — I have a uterine fibroid. Doctors don’t think it needs to be removed, but it may affect fertility. Since my husband and I are trying to conceive, I’ve been cautious — and every expert I trust, including my nutritionist & OB-GYN, says soy is safe. Full stop.

Consistency Is Hard With ADHD — So I Stopped Overthinking It

Let’s be real: consistency is the hardest part. And if you’re neurodivergent, you know how fast a single setback can spiral into shame.

So here’s what I do instead:

I treat my body like a science experiment.
→ What happens if I do this for 2 weeks?
→ What’s working? What’s not?
→ How can I fuel my body with what it needs throughout the day so I’m not exhausted?
I stop overthinking and use systems I already built.
→ If I’m spiraling, I use this 4-step reset to get out of my head and back into action.
I expect inconsistency — and plan around it.
→ Especially during my ADHD luteal phase, I give myself grace by planning for days where I’ll be inconsistent. Then I get back to it when I’m ready. Simple as that.

Final Thoughts on Sustainable ADHD Nutrition

Here’s where I am right now: I’m focusing on strength. I’m eating to lower inflammation, balance hormones, and support sustainable fat loss. I’ve always been a little more muscular for a woman — thanks to years of sports and four years in the military — so I’m leaning into that body type instead of fighting it.

Strength training makes sense for me right now. It helps build lean muscle, which supports fat loss, boosts metabolism, and helps me feel capable and grounded in my own body. It also improves insulin sensitivity and stabilizes my mood — two things my ADHD brain and nervous system benefit from daily.

And even though I’ve worked with fitness trainers on and off, I usually do better going rogue. I don’t love being told what to do. The way I make training work for me? I watch people at the gym, I ask employees if I’m using a machine right, and I make sure I’m near a mirror so I can check my form and learn as I go.

That might not be your exact path — but if any part of this resonates with you? If you’re navigating energy crashes, mood swings, fertility concerns, or just trying to reconnect with your body in a way that feels grounded instead of guilt-ridden?

Then welcome. There’s room for you here.

Everything I’ve shared in this post is based on what I’ve been learning from my own nutritionist — and I’ve linked a few of the publicly available fact sheets she gave me in case you want to explore the science more deeply for yourself. There are others she created herself and I’m asking if she’s comfortable with me sharing those, too.

Whether your next goal is to lift heavier, eat more protein, get consistent with meals, or just stop abandoning your physical every time your routine falls apart — I hope this post gives you a place to start (or start again).

This isn’t about perfection. It’s about building trust with your body.
And if you’re building that trust too — we’re in this together.