Ep. 85 — ADHD Protein & Brain Fuel: Simple Nutrition Wins for Steadier Focus — “Yay, you have food now!”

This week we get practical about fueling an ADHD brain. Megan shares how adding more protein (and pairing it with healthy fats + carbs) is helping her keep energy steadier during cognitively heavy tasks, plus easy, zero-perfection ideas: smoothies with protein + milk powders, chia, spinach; protein muffins; overnight oats; egg bites; and simple “sneak-in” tips (protein in pancakes, protein shake as coffee creamer).We also talk cues for what your body needs (foggy brain → protein, dragging body → carbs), why healthy fats matter for satiety and absorption, and how to stay balanced if you’ve got ED history or are exploring GLP-1 under a doctor’s care. It’s a judgment-free, experiment-friendly chat aimed at helping your Ferrari brain run smoother: without a million rules.favorite lines from the episode: “Whoa, I can feel my brain churning!” • “I’m not a full glazed donut.”Timestamps00:00 Hello + why listeners’ lived expertise matters02:00 Today’s focus: protein & ADHD brain energy04:00 Realization: mental fatigue ≠ physical fatigue06:00 Immediate effect of a protein snack (“wave of happy”)07:30 Context: recovery, doctor care, low-dose GLP-1, long-term goals09:30 More consistent brain energy; remembering to eat is an ADHD thing11:00 Fewer migraines with steadier nutrition? Noticing signals12:30 “Can you feel your brain?” blood flow, alertness, neurotransmitters15:00 Practical takeaway: front-of-brain work needs fuel16:00 Smoothie system: protein powder + milk powders + chia + spinach + frozen fruit18:30 Thick smoothie preference, blender notes, mom feedback (watch sugars)19:30 Protein muffins (Kodiak-style mix + milk + egg + blueberries)20:30 Variety prevents burnout: overnight oats, bars, simple swaps22:00 Parenting angle: picky eaters, getting protein into kids23:00 The quick cue: foggy brain → protein; dragging body → carbs24:30 Why healthy fats help (absorption, satiety, brain support)26:00 Ferrari brain analogy: fuel type & maintenance matter28:00 Who to follow: registered dietitians > random “nutritionist” tips29:30 Sneak-in protein ideas (pancakes, coffee, flavorless powders)31:00 Road snacks truth: sometimes peanut M&M’s are the right tool33:00 Easy protein dinners: egg bites, ground turkey burgers34:30 Gentle, balanced mindset > food rules; what feels good for your body35:30 Signs it’s snack time; “not a full glazed donut… yet”37:00 Wrap + invite for listener recipes and experiencesThanks for listening to the Spicy Brain Podcast, brought to you by Spicy Brain Studios. Please follow/subscribe and leave a quick review, because it helps more neurospicy folks find us. Share your favorite protein hacks/recipes in the comments so we can feature them!Keywords: ADHD women, ADHD nutrition, ADHD protein, ADHD brain fog, executive function, healthy fats, GLP-1 and ADHD, ADHD snack ideas, protein smoothie, overnight oats, egg bites, neurodivergent tips, Ferrari brain, ADHD podcast sisters