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For folks with ADHD, night-time can feel like an uphill battle. The mind races, distractions creep in, and despite exhaustion, falling asleep often seems impossible. Parents with ADHD kids know the struggle of bed-time, and tiredness the next day. Poor sleep can exacerbate ADHD symptoms, making focus, emotional regulation, and overall well-being more challenging, day after day. Creating a structured night-time routine tailored for ADHD can make a significant difference in pro

This is not an easy topic to talk about for a lot of people. It is a sensitive area and I always tread carefully in clinic when I bring up the topic of alcohol with my clients. Many people enjoy 'a nightcap to wind down' before bed, believing that alcohol helps them sleep. For others, alcohol is a much-needed coping mechanism for difficult parts of their life. It may be the only thing that relieves them of their pain - physical or mental. While it may feel like a sedative in

If you're a millennial in Australia (aka, old enough to have some cash and some interest in your health), chances are you've dabbled in the world of supplements. Whether it's a protein powder to boost gym gains, a greens powder to make up for a few too many takeaway meals, or a nootropic promising laser-sharp focus, the supplement industry has made sure there's something for everyone. But before you drop another $50 on a trendy new capsule, let's talk about the risks. The Thr

Part 4 seems like the right time for two things - practical advice, and ending this short series! I wanted to conclude on some solid ways...

Image from RWAPsych Welcome to Part 3! How many parts will there be? Who knows. But I think we're near the end, certainly for the time...

Lactobacillus spp. from Gut Microbiota for Health We often think of bacteria as harmful invaders, the cause of infections, the nasty...

I'm a bit embarrased to know that I haven't written much on this topic so far, considering how important it is to my practice! I plan to...

Modern life can be physically and mentally demanding, requiring sustained energy, resilience, and a robust immune system. Sometimes, I...

When it comes to training and exercise, nutrition plays a pivotal role in fuelling your performance, enhancing recovery, and supporting overall health. The good news? You don’t need expensive, highly processed protein powders or bars to reach your fitness goals. Real, wholesome food can provide all the nutrients you need to perform at your best. Here’s how to fuel your body with real food before, during, and after training. Before Training: Fuel to Perform Your pre-workout me

Fatigue is a common problem. Whether it stems from the daily grind, recovering from illness, or periods of intense stress and burnout, it affects both the body and mind, leaving us drained and unmotivated. While adequate sleep, exercise, and stress management are essential, nutrition plays a pivotal role in combating fatigue and restoring vitality. In this blog, I'll explore how dietary choices can support sustained energy, recovery, and overall well-being. Understanding Fati

Autoimmune diseases, where the immune system mistakenly attacks the body's own cells, affect millions worldwide. Sometimes they are quite serious (arthritis, lupus, multiple sclerosis, and various thyroid conditions) and other times maybe less so (a mild skin condition). But all types of autoimmune concerns can significantly impact quality of life. While medications and medical treatments are often essential, nutrition plays a pivotal role in managing symptoms, reducing infla

Image: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/good-foods-bad-foods When we think of nutrition, our...

Getting a good night’s sleep is essential for your mental and physical health, yet so many of us struggle with falling or staying asleep. Late-night snacks might seem harmless, but what you eat before bed can significantly impact your rest. Sugary treats, caffeine-laden desserts, or heavy, greasy meals can disrupt your sleep cycle, leaving you tossing and turning. The right night-time snacks can do the opposite—they help you relax, calm your mind, and prepare your body for re

Mornings can be chaotic for anyone, but especially for those with ADHD. From struggling to get out of bed (multiple snooze buttons) to the panic of getting ready, the start of the day often sets the tone for what’s to come. For people with ADHD, a brain that craves dopamine—often associated with motivation, focus, and reward—can benefit greatly from a structured morning routine. I'm sorry if that sounds boring! But structure really can help, so let me explain why. Establishin

The connection between physical activity, sleep, and stress is well-documented. With the type of schedules we have today, where stress...

The festive season is a time for celebration, indulgence, and connection. But let’s be honest—alongside the joy often comes disrupted routines, overeating, sleepless nights, and a hefty dose of stress. Right now, some of you are in the thick of end-of-year parties, school duties, endless visits and 'we must catch up before Christmas' conversations with people you may not have seen all year! It's certainly a bit of madness. While it's a good time for connection and being with

At any time of the year, dinner can feel like a drag. It doesn't really matter what's going on, there are just those days when it seems hard. Maybe it's most of your days! Logically, you want to nourish your body and brain, but practically, you just can't get out of the fast-food convenience pattern. I hear ya. Whether you're cooking for one, two or a family, sometimes the last thing you want to do, is cook. Let's be real. There will be times when you just have toast, and tha

Living with Adult ADHD can be challenging, but with the right strategies, you can not only manage but thrive. This blog explores...

As summer blazes across Australia, staying hydrated becomes more critical than ever. While we often focus on drinking water to beat the...

The original, medicinal remedies were teas. Or topical pastes, or foods - but most of the time, when there was an ailment, a tea was...