It showed brain activity frequencies tracked in real time. Chaotic spikes. Wild amplitude swings. A signal that looks like it can’t quite decide where to go.

And my first thought? That’s exactly what it feels like on the inside.

If you have ADHD, you know the feeling I’m talking about. Not just “a bit distracted.” That full-body, can’t-settle, brain-running-on-200-tabs experience.

But here’s the question that’s been living rent-free in my head ever since I saw that image:

What if you took someone with ADHD, built them a truly bespoke nutrition plan — one that addressed their specific deficiencies, stabilised their blood sugar, supported their gut-brain axis — and then reimaged their brain at 4 weeks, 8 weeks, 12 weeks?

I believe you’d see something shift.

Not a neurotypical brain. Not a “fixed” brain. But a less chaotic one. Peaks a little less jagged. Signal a little more consistent.

And for those of us living inside those spikes? Even a little less chaos is a big deal. 💛

When I look at that EEG image, I see four key nutrients written all over it:

Iron

Low iron = less dopamine available = poorer signal regulation. That dysregulation? You can see it right there on the graph.

Zinc

Zinc regulates how your brain responds to the dopamine it does have. Too little zinc and the response becomes unpredictable. Those wild amplitude swings? Zinc is directly involved in smoothing them out.

Magnesium

Helps quiet down an over-excited nervous system. Low magnesium is one of the most consistent findings in ADHD research — and its effect on chaotic brainwave activity is genuinely significant.

DHA (Omega-3)

More DHA = signals travel more efficiently between neurons. Less DHA = the communication system becomes sluggish and erratic. Both show up in brainwave patterns.

A quick note, because I want to be honest with you: nutrition can’t “fix” ADHD. It can’t rewire the fundamental architecture of a neurodivergent brain — and it was never going to. That is not what this is about. 💙

What nutrition can do is give your brain the raw materials it needs to function at its best. To reduce the unnecessary chaos. To support the systems that are already there.

Every day we post information on nutrition, anxiety, panic attacks and lots more. Follow us on TikTok so you do not miss out.

Here’s what I’d love to explore. What if we tracked this properly?

Week 1–2

Baseline assessment. Identify specific deficiencies, blood sugar patterns, gut health, neuroinflammation markers. No guessing — your plan.

Week 4

First reimage. Have iron, zinc, and magnesium levels begun to shift? Is the gut-brain axis starting to settle? Are you sleeping even slightly better?

Week 8

Mid-point check-in. DHA levels take time to build. But by now? Your nervous system has had weeks of genuine nutritional support. What does the graph look like?

Week 12

Final reimage. I genuinely believe you’d see something different. Not a neurotypical brain — but yours, with less unnecessary chaos getting in the way.

🌟 Less chaos. Same brilliant brain.

That’s the goal. Not to change who you are. To help you access more of what’s already there — without fighting through so much static to get to it.

If you’ve been wondering whether nutrition could genuinely make a difference for your ADHD — not in a vague “eat more vegetables” way, but in a targeted, personalised, evidence-informed way — this is exactly what my work is built around.

Because you deserve more than generic advice. You deserve a plan that actually sees your brain.

My book, Nutrition for ADHD, is the starting point. And if you want to go deeper — I’m here for that too.

A few people have asked about fish and why it features so heavily in the book Nutrition for ADHD. Here are seven reasons why:

It’s basically a dopamine delivery system. Oily fish (salmon, mackerel, sardines, trout) is one of the richest sources of omega-3 fatty acids. And omega-3s are essentially the grease that keeps your brain’s communication system running smoothly. When levels are low, signals between neurons slow down, get distorted, or don’t arrive at all. For a brain already struggling with dopamine regulation, that’s the last thing you need.

It builds better brain cell membranes The DHA in oily fish is literally incorporated into the structure of your brain cells. It’s part of what makes the membrane flexible enough to send and receive signals properly. Think of it as the difference between a brand new trampoline and one that’s been out in the rain for three years. You want the bouncy one.

It’s one of the only food sources of vitamin D which, as we’ve already established, is the nutrient that sets the blueprint for how your dopamine system is built and maintained. Most of us in the UK are low in it. Oily fish is one of the few foods that actually moves the needle.

It’s loaded with B12 which maintains the myelin sheath, the insulation around your nerve fibres that keeps signals travelling fast and clean. Low B12 is common, particularly if you’re not eating much meat or fish, and the symptoms (brain fog, fatigue, poor memory) look a lot like ADHD getting worse.

It delivers zinc and selenium. Zinc regulates your brain’s response to dopamine, and low zinc is consistently linked to higher impulsivity and inattention. Selenium is a powerful antioxidant that protects neurons from the oxidative stress that ADHD brains, which tend to run at higher metabolic intensity, are particularly vulnerable to. Two birds, one sardine.

It’s high in protein which is where dopamine starts Your brain can’t make dopamine out of thin air. It needs amino acids from protein as the raw material. Fish is a complete protein source, meaning it contains all the essential amino acids your brain needs to get that production line moving. A piece of salmon for dinner is doing more for your focus tomorrow morning than you might think.

Every day we post information on nutrition, anxiety, panic attacks and lots more. Follow us on TikTok so you do not miss out.

It’s one of the easiest high-nutrition meals you can make, which matters enormously for an ADHD brain. Tinned sardines on toast: ninety seconds. Smoked salmon with scrambled eggs: four minutes. A piece of salmon in a pan with butter and garlic: ten minutes and one washing up item. When your battery is low, fish is the thing that delivers maximum nutrition for minimum effort, and that’s not a small thing. That’s the whole point.

If you’re buying tinned fish, sardines are one of the most nutritionally dense, sustainable, and affordable foods available. They’re also eaten whole, bones and all, which means you get calcium alongside everything else. They taste better than you remember. Give them another chance

This newsletter provides a springboard for a healthy body and mind. Remember, consistency is key!

By incorporating these tips and tricks into your routine, you can cultivate a vibrant and healthy lifestyle that flourishes throughout the year.

Until next time 🙂

🚀 My ADHD Recipe book is launching soon and I need A LAUNCH SQUAD!

Here’s the deal:
• Join the Launch Squad and get early access to download the book for FREE
• Read it before anyone else
• When we hit Amazon, drop an honest review and help us make some noise
• You’ll be added to an exclusive WhatsApp group where we’ll keep you in the loop on everything — what’s happening, when, and exactly what to do

If you can do this and support it would be amazing.
Ready to be part of it?
👉 Complete the form at the link to claim your spot.

https://docs.google.com/forms/d/e/1FAIpQLSdVncf9abVHznOSgb1z-A3EWG53kM_nPR3YNSWQja8IOVwE4A/viewform
Spaces are limited. Let’s do this together. 🔥
Thanks Jen

This newsletter is for everyone, I aim to share information on nutrition, support tools to help with the symptoms of anxiety and panic attacks and recipes to create delicious meals that can provide physical and mental nutrition.

Every day we post information on nutrition, anxiety, panic attacks and lots more. Follow us on TikTok so you do not miss out.

Jen’s brand new book is almost here. Designed specifically for ADHD brains, it’s packed with quick, low-effort, genuinely delicious recipes that support focus, mood, and energy — without overwhelming your executive function. Think: ADHD-friendly meals that actually work for your life.

Being part of this newsletter you will be the first to learn when it drops.

Jen Moon
Nutritionist | Author | For the Brave

How nutrition sits at the heart of your physical, mental, and social wellbeing — and why it hits differently when you’re wired differently.

This week we’re diving into something that sits right at the intersection of everything we talk about: the health triangle, neurodiversity, and the extraordinary, underestimated power of what we eat.

The health triangle is a framework used in health education to show that true wellbeing isn’t just about the absence of illness — it’s about balance across three interconnected dimensions:

How your body functions — energy, sleep, digestion, and nutrition.

How you think, feel, and cope — mood, focus, resilience, and emotional regulation.

How you connect — relationships, belonging, communication, and community.

Think of them as three sides of a triangle. Weaken one side, and the whole structure becomes unstable. And here’s the thing — for neurodivergent people, food directly touches all three.

If you have ADHD, autism, dyslexia, or another neurodivergent profile, you may already know that your relationship with food can be… complicated. It’s not about willpower or discipline — it’s about neurobiology.

Neurodivergent brains are wired to seek dopamine. Food — particularly fast-release carbohydrates and ultra-processed snacks — delivers that hit quickly and reliably. The result? Erratic eating patterns, energy crashes, blood sugar swings, and a cycle that can seriously undermine all three sides of your health triangle.

The gut-brain connection is real. Around 90% of the body’s serotonin is produced in the gut. What you eat directly shapes your mood, focus, and stress response. For neurodivergent individuals — who already face greater challenges with emotional regulation and anxiety — this connection isn’t just interesting. It’s transformative to understand.

Let’s break down exactly how nutrition intersects with each dimension of the health triangle — specifically through a neurodivergent lens.

ADHD medications can suppress appetite, leading to under-eating during the day and over-eating at night. Irregular meals spike and crash blood sugar, worsening fatigue, restlessness, and sleep disruption — all already common in ADHD.

Protein-rich foods support dopamine and norepinephrine production — the neurotransmitters most affected in ADHD. Omega-3 fatty acids, iron, zinc, and magnesium all play roles in attention, impulse control, and emotional regulation.

Food is deeply social — but for many autistic and ADHD individuals, sensory sensitivities, food aversions, or the unpredictability of eating in social settings creates real anxiety. This can lead to isolation and avoidance, impacting social health profoundly.

Unstable blood sugar doesn’t just make you feel tired — it amplifies anxiety, irritability, and brain fog, making every side of the triangle harder to maintain. Stabilising blood sugar with balanced meals is one of the highest-leverage changes a neurodivergent person can make.

Small, sustainable shifts — not overhauls. Here are five to start with:

This newsletter is for everyone, I aim to share information on nutrition, support tools to help with the symptoms of anxiety and panic attacks and recipes to create delicious meals that can provide physical and mental nutrition.

Every day we post information on nutrition, anxiety, panic attacks and lots more. Follow us on TikTok so you do not miss out.

Jen’s brand new book is almost here. Designed specifically for ADHD brains, it’s packed with quick, low-effort, genuinely delicious recipes that support focus, mood, and energy — without overwhelming your executive function. Think: ADHD-friendly meals that actually work for your life.

Being part of this newsletter you will be the first to learn when it drops.

If there’s one thing I want you to take from this edition, it’s this: your brain is not broken. It is different — and different brains have different nutritional needs. The health triangle framework reminds us that we can’t pour from an empty cup, and that nourishing your body is not separate from nourishing your mind or your connections with others. It’s all one system.

Food is not a cure. But it is one of the most accessible, powerful levers we have. And with the right knowledge — which is exactly what the new book is all about — it becomes something you can actually use, whatever your brain type.

Until next time, take care of yourself. You’re braver than you think.

Jen Moon
Nutritionist | Author | For the Brave

If you are a post-menopausal woman navigating life with a late ADHD diagnosis, you’re not alone in noticing that food, energy, focus, mood, and even alcohol tolerance can feel very different now compared to earlier decades.

The good news is that nutrition can genuinely support brain function, hormone stability, and day-to-day ADHD management. The key is not a “perfect diet”, but a steady, blood-sugar-friendly, brain-supportive approach that works with your biology—not against it.

🧠 1. What your body is dealing with right now

At this stage of life, three major shifts overlap:

This combination means that energy crashes, brain fog, and emotional dysregulation are often biological, not behavioural.

🥗 2. The most important nutrition principle: steady blood sugar

For ADHD brains especially, the biggest “nutrition win” is stable glucose levels.

Aim for:

Simple plate guide:

This combination supports:

⚡ 3. ADHD-specific nutrition support

ADHD brains tend to benefit from foods that support dopamine production and steady neurotransmitter function.

Focus on:

🧬 Protein early in the day

Breakfast matters more than most people realise for ADHD.

🐟 Omega-3 fats

Linked to brain function and attention regulation:

🧂 Minerals that matter

🦴 4. Post-menopause priorities (often missed)

After menopause, nutrition also becomes about protection:

Bone health

Heart health

💊 5. Do you need supplements?

Supplements are not a replacement for food—but they can be helpful in this life stage.

Common evidence-based considerations:

⚠️ Important: With ADHD and menopause overlap, it’s worth checking bloods with your GP before adding high-dose supplements.

Every day we post information on nutrition, anxiety, panic attacks and lots more. Follow us on TikTok so you do not miss out.

🍷 6. Alcohol: should you be drinking?

Short answer: you don’t have to stop, but you may want to reconsider how it affects you now.

In post-menopause + ADHD, alcohol can:

A helpful way to think about it:

Instead of “Can I drink?”, ask:

“How do I feel the next day—mentally, emotionally, and physically?”

If alcohol is:

…it may be worth reducing frequency or switching to low/no alcohol alternatives.

🍽️ 7. What a good ADHD + menopause day of eating might look like

Breakfast:
Greek yoghurt + berries + nuts + seeds

Lunch:
Chicken or chickpea salad with olive oil dressing + whole grains

Snack:
Apple + peanut butter or hummus + carrots

Dinner:
Salmon (or tofu) + roasted vegetables + quinoa or sweet potato

Evening:
Herbal tea + magnesium-rich snack if needed (e.g. handful of nuts)

🌿 8. The real goal: consistency, not perfection

The most powerful nutrition strategy at this stage of life is not restriction—it’s stability:

Small changes done consistently outperform strict diets every time.

💬 Final thought

Late-diagnosed ADHD often brings a sense of “things finally making sense.” Nutrition won’t change who you are—but it can make your brain feel clearer, your energy more predictable, and your days easier to navigate.

If you wish to discuss further or book a one to one nutritional consultation, please connect with me on Linkedin to discuss further (I try to limit my communication channels to just a couple)

This is the kind of thing I explore more deeply in my work; not just what nutrients matter for ADHD, but how, realistically, to get them onto your plate.

If you follow me on Substack, you’ll get clear explanations like this alongside easy, ADHD-friendly recipes that provide these nutrients. https://adhdmoon.substack.com/

And if you want everything in one place, my book Nutrition for ADHD goes into far more depth. Available in the spring on Amazon.

Disclaimer: This newsletter provides general information and is not medical advice. If you have ADHD and are considering dietary changes, consult a healthcare professional to tailor recommendations to your individual needs.

Thank you for being part of this journey.

Until next time 🙂

Imagine a snack that doesn’t just taste amazing but also supports your brain, immunity, or metabolism. Welcome to the world of functional foods — the fastest-growing trend in nutrition today. Functional foods are designed to offer more than just calories; they provide benefits that help your body and mind thrive.

The Rise of Functional Foods:
Functional foods have exploded in popularity, with billions of pounds in projected market growth. From omega-3 enriched eggs to probiotic yogurts and fortified chocolate, these foods promise cognitive, immune, or metabolic benefits. While the scientific proof varies by product, research shows that targeted nutrients can support key body functions — and eating for purpose is here to stay.

Pleasure Meets Purpose:
The beauty of functional foods is that they don’t sacrifice taste for health. Today’s products combine indulgence with nutrition:

These foods make it easier — and more enjoyable — to get the nutrients your body needs.

Tips for Choosing Functional Foods:

Why It Matters:
Eating functional foods is not just a trend — it’s a lifestyle shift. People want nutrition that works harder for them, whether it’s boosting focus at work, improving digestion, or supporting long-term health. By incorporating functional foods, you’re investing in wellness without giving up taste.

While functional foods continue to grow in popularity — offering convenience, added nutrients, and targeted health benefits — they are unlikely to ever replace the richness and complexity of natural whole foods like spinach, berries, nuts, or oats. Whole foods provide thousands of synergistic compounds that science still can’t fully replicate in a laboratory or fortification process. Instead of seeing functional foods as a substitute, think of them as a useful supplement to a balanced diet: a way to fill nutritional gaps, support specific health goals, or add convenience when life gets busy. The key is balance — prioritise real, minimally processed foods as the foundation of your diet, and use functional products strategically to complement (not compete with) the nutrients nature already perfected.

Every day we post information on nutrition, anxiety, panic attacks and lots more. Follow us on TikTok so you do not miss out.

If you wish to discuss further or book a one to one nutritional consultation, please connect with me on Linkedin to discuss further (I try to limit my communication channels to just a couple)

This is the kind of thing I explore more deeply in my work; not just what nutrients matter for ADHD, but how, realistically, to get them onto your plate.

If you follow me on Substack, you’ll get clear explanations like this alongside easy, ADHD-friendly recipes that provide these nutrients. https://adhdmoon.substack.com/

And if you want everything in one place, my book Nutrition for ADHD goes into far more depth. Available in the spring on Amazon.

Disclaimer: This newsletter provides general information and is not medical advice. If you have ADHD and are considering dietary changes, consult a healthcare professional to tailor recommendations to your individual needs.

Thank you for being part of this journey.

Until next time 🙂

A Neurodivergent-Friendly Guide to Sweet Cravings & Energy Slumps**

If you’re neurodivergent or have ADHD, you might have a special relationship with sugar.

For many of us, sugar feels like a quick fix:
✨ a fast dopamine hit
✨ a moment of calm or comfort
✨ a way to boost low energy or overwhelm
But the crash afterward? Brutal.

Let’s break down why sugar hits ADHD brains harder and what you can eat instead to satisfy cravings without the horrible slump.

People with ADHD often have lower baseline dopamine. Sugar temporarily boosts dopamine and energy, so your brain goes: “YES — this works!”

But the boost is short-lived. Why?

This leads to:

ADHD-specific factors make the sugar crash worse:

Sugar → dopamine boost → sharp drop → “empty tank” feeling.

Skipping meals or forgetting to eat increases blood sugar sensitivity.

The ADHD brain reacts more strongly to highs and lows.

It’s easier to grab sugar than prepare a protein-balanced snack.

Often it’s not actually sugar — it’s:

Once you understand that, you can choose alternatives that meet the same need without the crash.

These still give sweetness + dopamine, but with protein, fibre or fat to stabilise energy.

Creamy, sweet, high-protein, stabilises glucose.

Less sugar, richer flavour, slower release of energy.
Bonus: magnesium = calmer nervous system.

Sweet + salty + fat + fibre = dopamine AND long-lasting energy.

A sensory “treat” without sugar spikes.

A tiny bit of sweet + nuts = energy that lasts.

Great crunch, protein, fibre, sensory satisfaction.

Sweet, creamy, and very blood-sugar-friendly.

Fast dopamine hit with balance — perfect for on-the-go ADHD brains.

Example: chocolate + nuts, biscuit + cheese, fruit + yogurt.

This is the #1 reason for major crashes.

Dehydration feels like a sugar crash.

A 5-minute walk reduces the glucose spike.

Fruit > sweets
Dark chocolate > milk chocolate
Homemade baking > ultra-processed treats

Every day we post information on nutrition, anxiety, panic attacks and lots more. Follow us on TikTok so you do not miss out.

Sugar cravings aren’t a failure of willpower —
they’re a communication from your ADHD brain: “I need dopamine, energy or comfort — fast.”

When you give your brain sweetness with stability (protein, fibre, healthy fats), you stop the cycle of:

craving → spike → crash → craving again.

Your brain gets the reward it wants —
and your body gets the support it needs.

If you wish to discuss further or book a one to one nutritional consultation, please connect with me on Linkedin to discuss further (I try to limit my communication channels to just a couple)

This is the kind of thing I explore more deeply in my work; not just what nutrients matter for ADHD, but how, realistically, to get them onto your plate.

If you follow me on Substack, you’ll get clear explanations like this alongside easy, ADHD-friendly recipes that provide these nutrients. https://adhdmoon.substack.com/

And if you want everything in one place, my book Nutrition for ADHD goes into far more depth. Available in the spring on Amazon.

Disclaimer: This newsletter provides general information and is not medical advice. If you have ADHD and are considering dietary changes, consult a healthcare professional to tailor recommendations to your individual needs.

Thank you for being part of this journey.

Until next time 🙂

And ALWAYS finds you guilty

RSD is weird because it puts you before a jury and finds you guilty, every, single, time. Guilty of what, you might ask. Guilty of everything.

Someone doesn’t text back? Guilty of being annoying. A work email sounds slightly off? Guilty of being incompetent. Friend cancels plans? Guilty of being too much, too little, too whatever-they-clearly-think-you-are.

The verdict is instant, the sentence is brutal, and the appeal process is non-existent.

For those of us with ADHD, Rejection Sensitive Dysphoria (RSD) isn’t “being a bit sensitive.” It more like an emotional freight train that flattens you. One perceived slight, and you’re suddenly convinced everyone hates you, you’re terrible at everything, and you should probably just disappear forever.

The fact that you know you’re being irrational doesn’t help one bit.

I’ve lived with RSD my entire life. A critical comment can ruin my week. A facial expression can send me spiralling. I’ve cancelled plans, avoided people (and cameras), and replayed conversations on loop for days trying to figure out what I did wrong. (Which 99% of the time was nothing, but tell that to the RSD version of me.)

While researching Nutrition for ADHD, one thing became very clear to me:

RSD is worse when your brain is running on empty.

Of course, nutrition won’t cure RSD, but it can make the difference between “that hurt” and “I need to delete my entire existence.”

RSD seems to come from a brain that is extremely sensitive to social threat. Your internal alarm system for rejection is turned right up.

In ADHD brains, two things make this worse.

First: dopamine. We tend to run low on it. Dopamine isn’t just about motivation and focus, it also helps soften emotional pain. When dopamine is low, we lose our “padding”. Everything hits harder.

Second: the prefrontal cortex. The PFC is supposed to regulate your emotional responses, provide perspective, and remind you that “one critical email doesn’t mean you’re a failure.” But in ADHD, the prefrontal cortex is often underpowered and under-fuelled, so when someone says something “mean”, the part of the brain that should step in and offer perspective just… doesn’t.

So your emotional response runs wild. It can feel like someone reached into your chest and squeezed.

RSD is, and will always be there, but its intensity absolutely changes depending on how well your brain is fuelled.

When your blood sugar is stable and your brain has the nutrients it needs, RSD is still painful, but it’s a little easier to ride it out. When your blood sugar is crashed, and you’re nutritionally depleted? RSD becomes a tidal wave that drowns you.

Here’s what’s happening.

When blood sugar drops, your prefrontal cortex, already struggling in ADHD, loses even more power. The part of your brain that provides rational perspective, emotional buffer, and impulse control goes offline.

At the same time, your hindbrain (the survival-focused, primitive part) goes into panic mode. It interprets low blood sugar as a threat and triggers a stress response: cortisol and adrenaline spike.

Now add RSD on top of this.

Someone makes a mildly critical comment. Your PFC, which should say “okay, that’s feedback, not a character assassination,” is offline due to low blood sugar. Your hindbrain, already in panic mode, interprets the criticism as a threat and amplifies the emotional response. A comment that would normally sting now feels catastrophic.

What actually helps in real life:

Keeping the brain fuelled, so the panic never gets going.

Omega-3 fatty acids (specifically EPA and DHA) are the literal building blocks of your brain cell membranes. They ensure that neurotransmitter signalling is fluid and “clean” rather than jittery and inflamed.

What actually helps:

Magnesium helps calm an over-alert nervous system. When it’s low, everything feels louder, sharper, more threatening.

What actually helps:

B6, B9 (folate), and B12 are the factory workers that make dopamine, serotonin, and norepinephrine.

What actually helps:

Protein provides tyrosine and phenylalanine, the raw materials your brain uses to make dopamine.

What actually helps:

Your RSD isn’t “all in your head.” And words like “just pull yourself together” or “get over it” are a waste of everyone’s breath. RSD is a neurological sensitivity. And like every other part of your ADHD brain, it functions better when the “biological machinery” has the high-quality fuel it needs to dampen the noise.

This is the kind of thing I explore more deeply in my work; not just what nutrients matter for ADHD, but how, realistically, to get them onto your plate.

If you follow me on Substack, you’ll get clear explanations like this alongside easy, ADHD-friendly recipes that provide these nutrients. https://adhdmoon.substack.com/

And if you want everything in one place, my book Nutrition for ADHD goes into far more depth. Available in the spring on Amazon.

Every day we post information on nutrition, anxiety, panic attacks and lots more. Follow us on TikTok so you do not miss out.

Thank you for being part of this journey.

Please connect with me on Linkedin if you are open to a collabortion.

Until next time 🙂