Navigating Adult ADHD

The supplement aisle can feel overwhelming with every bottle yelling at you FOCUS! BRAIN! ENERGY! 
But which supplements actually make a difference for ADHD brains?

In this episode, I’m breaking down the simple, science-backed supplements I personally take to support my ADHD.

You’ll learn:
Why certain nutrients matter for dopamine, mood & brain function
The 5 daily supplements I take & the research behind them
When to use other supplements such as L-theanine, ashwagandha & iron
The timing of when I take each one & why
What to look for in blood work 
Important considerations so you can choose safely & avoid common pitfalls

To learn more about the link between low Iron & ADHD check out episode #125

LINKS TO OTHER GOOD SH*T:
*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)
*12 Things I wished my Doctor had told me about Adult ADHD
*Find out if you might be living with ADHD - Download Symptoms List
*Check out Courses & Coaching with Xena
*Learn, Inspire, Share & Connect inside our Facebook Community 
*Come hang out with me on Instagram!

Perimenopause plus ADHD can feel like someone yanked the power cord out of your brain.
Low mood, no energy, libido gone, shorter cycles, cutting back work and the gym, and thinking, “WTF is wrong with me?!”

In this episode, I am sharing 6 things I have learned about ADHD and perimenopause, including my own hormone testing journey and what the research is starting to show.

We talk about:
The new research showing women with ADHD often experience Perimenopause symptoms earlier & more severe! 
Why estrogen matters SO much for ADHD brains
What I learned from running my own blood tests (Why timing matters when testing estrogen)
Testosterone cream, energy and mood & why it is usually added on top of an already solid estrogen plan
Advocating for yourself in the medical system
The perimenopause symptoms no one told me about… Including changes in body odour, itchy skin, formication, and phantom smells

Important note: I am not a medical professional. This episode is based on my own experience and the research I have read, and it is not a substitute for medical advice. Please talk with your GP or menopause specialist about your specific situation.

If you want to go deeper on hormones and ADHD, check out:
Episode 21 Women With ADHD
Episode 35 Hormones & ADHD
Episode 54 Hormones, Perimenopause & ADHD with Dr Samantha Newman
Episode 137 5 Things to understand about ADHD & Perimenopause 

LINKS TO OTHER GOOD SH*T:
*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain
*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)
*12 Things I wished my Doctor had told me about Adult ADHD
*Find out if you might be living with ADHD - Download Symptoms List
*Check out Courses & Coaching with Xena
*Learn, Inspire, Share & Connect inside our Facebook Community 
*Come hang out with me on Instagram!

In this episode, we’re unpacking Pathological Demand Avoidance (PDA) - It’s the “the second it becomes a have to, my brain says hell no” feeling, you might experience… 
I can decide myself to clean the kitchen & feel fine. But if my partner asks me, suddenly it’s a whole thing!

We’ll chat about:
What PDA is & how it’s driven by anxiety & a need for autonomy, not laziness or being difficult.
How PDA can show up in adults with ADHD, from ignoring texts to melting down over “simple” tasks
Why your nervous system treats everyday demands like threats, even when they’re self-care or fun
The key difference between PDA & ODD (and how the why behind behaviour matters)
3 Practical ways to make demands feel smaller & safer, increase your sense of choice,& support your nervous system instead of bullying yourself into action

If you’ve ever wondered, “Why do I fight even the things I want to do?”, this episode is for you my friend.

LINKS TO GOOD SH*T:
*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain
*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)
*12 Things I wished my Doctor had told me about Adult ADHD
*Find out if you might be living with ADHD - Download Symptoms List
*Check out Courses & Coaching with Xena
*Learn, Inspire, Share & Connect inside our Facebook Community 
*Come hang out with me on Instagram!

In this conversation we’re unpacking dopamine: what it actually is, how it works differently in ADHD brains & why not all dopamine is created equal. You’ll learn the crucial difference between fast dopamine (quick hits that spike & crash) & slow dopamine (the kind that actually supports your motivation, mood & long-term goals).

We’ll chat about:
What dopamine really is (in simple, ADHD-friendly language)
How ADHD brains are wired differently when it comes to reward & motivation
Why we’re living in a “dopamine saturated” world (hello, smartphones, sugar & streaming)
The difference between fast dopamine vs slow dopamine in everyday life
How fast dopamine spikes can worsen ADHD symptoms including emotional dysregulation
Practical ideas for adding more slow dopamine into your day so you feel more focused, motivated & regulated

By the end, you’ll have a clearer picture of why you reach for certain things on autopilot & how to start working with your dopamine system instead of feeling like it constantly runs the show.

Episode mentioned: 
#149 Dopamine Layering: The hidden reason you feel anxious & numb

LINKS TO OTHER GOOD SH*T:
*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain
*Get our ADHD Coach in your pocket! 
*12 Things I wished my Doctor had told me about Adult ADHD
*Find out if you might be living with ADHD - Download Symptoms List
*Check out Courses & Coaching with Xena
*Learn, Inspire, Share & Connect inside our Facebook Community 
*Come hang out with me on Instagram!

Inside the episode, we explore:
What emotional regulation actually is (in real-life, human terms - not textbook jargon)
What emotional dysregulation looks like in everyday ADHD life: snapping, spiralling, shutting down or numbing out
Why ADHD brains feel emotions more intensely & struggle to “come back down”
How Rejection Sensitive Dysphoria (RSD) & interoception challenges feed into big, fast emotions
The 4 R’s of emotional response: Resist, React, Reject & Receive
How emotions secretly drive our actions (or inaction), including procrastination
Simple reflection questions to help you start noticing your patterns with compassion, not shame

Related episodes to go deeper...
If this episode hits home, you might also love:
🎧 #76 ADHD & Interoception - Why we have difficulties with self-regulation
🎧 #77 RSD - Rejection Sensitive Dysphoria 

Want structured support with emotional regulation?
If you’re thinking, “Cool, I get it… but how do I actually do this in real life?” I’ve got you.
⭐ Emotional Regulation for Adults with ADHD (online course)
A practical, ADHD-friendly course where I walk you through:
Understanding emotional dysregulation & your nervous system
How to spot dysregulation sooner (before the explosion or shutdown)
My PASS tool for processing emotions
Real-life tools to shift & soothe big feelings
⭐ Adulting with ADHD Program
If you want coaching, community & a toolkit for all things ADHD life (not just emotions), this is where we go deeper together. You’ll get access to ongoing support, classes, tools, & a community of ADHDers who actually get it.

LINKS TO OTHER GOOD SH*T:
*Get our ADHD Coach in your pocket! 
*12 Things I wished my Doctor had told me about Adult ADHD
*Find out if you might be living with ADHD - Download Symptoms List
*Check out Courses & Coaching with Xena
*Learn, Inspire, Share & Connect inside our Facebook Community 
*Come hang out with me on Instagram!
*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain