ADHD Women's Wellbeing Podcast
Host: Kate Moryoussef
Episode: Breaking down ADHD Neuroscience, Menstrual Cycles, Hormones and Anxiety
Date: August 29, 2024

Episode Overview

In this mashup episode, Kate Moryoussef brings together insights from two expert guests: neuroscientist Nicole Vignola and psychiatrist Dr. Lotta Borg Skoglund. The conversation focuses on understanding the neuroscience behind ADHD, how women can leverage brain function for wellbeing, and the complex interplay between ADHD, hormones, the menstrual cycle, and anxiety. Both guests share actionable strategies for self-care and mindfulness, aiming to help women thrive with ADHD.

Key Discussion Points & Insights

1. ADHD and the Brain: Default Mode Network vs Task Positive Network

Guest: Nicole Vignola

• Explaining the Networks: Nicole demystifies the Default Mode Network (DMN)—where our brain goes when at rest, associated with rumination, internal wandering, and creativity—and the Task Positive Network (TPN)/Central Executive Network—responsible for focused, goal-directed activities.

  • "The Default Mode network is like a garden, and if you allow it to overgrow with weeds, it will override everything. It will kind of be like a negative place that you don’t want to go into." — Nicole Vignola [04:10]

• ADHD and DMN Overactivity:

  • Neurodivergent brains, especially ADHD, tend to experience a more active DMN, leading to increased rumination and intrusive thoughts. Strengthening the TPN can help redirect attention.
  • "We can actually strengthen the central executive network through things like meditation, which can help you actually change the connectivity between how the frontal cortex communicates with the rest of the brain." — Nicole Vignola [05:38]

• Cultivating a Healthier DMN:

  • Gratitude practices, focusing on small wins, and pulling out "mental weeds" can rewire the DMN to be a more positive and creative space, rather than negative or anxious.

2. Meditation and Focus for Neurodivergent Brains

Guest: Nicole Vignola

• Realistic Meditation Approaches:

  • Nicole emphasizes the importance of introspective, body-focused practices over expecting a "quiet mind", validating for ADHD listeners.
  • "Our brains cannot be quiet… The purpose of meditation is to allow thoughts to come in if they do, because they will. That's the way the thoughts work; they're spontaneous." — Nicole Vignola [07:22]
  • Breath work focusing on "interoception"—noticing internal sensations—can help redirect focus and manage distraction.

• Practical Techniques:

  • Visualizing the breath moving through the body
  • Allowing spontaneous thoughts to arise without attachment or immediate action

• Handling Self-Interruption:

  • Over half of work interruptions are self-initiated, highlighting the challenge of internal distraction in ADHD. Meditation and mindfulness can help strengthen redirection to tasks.

3. Visualization, Manifestation, and the Reticular Activating System

Guest: Nicole Vignola

• The Neuroscience of Focusing on Goals:

  • The Reticular Activating System (RAS) filters environmental input, helping us notice more of what we focus on (e.g., positive goals, opportunities).
  • "If you choose to focus on the negative, that is everything you're going to see." — Nicole Vignola [09:27]
  • Visualization (including vision boards) is grounded in science—imagining outcomes can actually rewire the brain and prepare the body for change.

• Research on Visualization:

  • Nicole references a 1995 study by Dr. Pascual-Leone showing that imagining playing the piano had similar effects on the brain as physically playing it.
  • "Through thought we can start to prime that area, the motor cortex... it blew my mind when I read that study." — Nicole Vignola [11:40]

• Takeaway:

  • Visualization helps "create a blueprint" in the brain, making desired changes less daunting and more attainable.

4. ADHD, Hormones, and Menstrual Cycles

Guest: Dr. Lotta Borg Skoglund

• Community and Shared Experience:

  • Dr. Skoglund discusses building support networks for women with ADHD to share personal stories and strategies.
  • "Trying to build this community where we can share these stories and experiences... and learn from that." — Dr. Lotta Borg Skoglund [14:05]

• Knowing Your ADHD Profile:

  • Individual ADHD symptom patterns—such as co-occurring anxiety—significantly influence how hormonal fluctuations impact wellbeing.
  • "If you have a lot of anxiety as comorbidity or as part of your ADHD profile, that can somehow be protective against the worst impulsivity..." — Dr. Lotta Borg Skoglund [14:52]

• Hormones and Symptom Fluctuations:

  • Rising estrogen around ovulation can boost mood and, sometimes, impulsivity—this can be beneficial or problematic, depending on an individual’s profile.
  • For some, increased impulsivity at ovulation leads to risky behavior; for others with strong anxiety traits, premenstrual phases can be more challenging.

• ADHD Medication and Cycle Effects:

  • ADHD medication can be more effective—or sometimes overstimulating—at certain points in the menstrual cycle, notably when estrogen peaks.
  • "If that kind of positively driven impulsivity increases around ovulation because estrogen levels are high, and then you also add... ADHD medication... then that can be the worst part of your month." — Dr. Lotta Borg Skoglund [16:39]

• Treatment Strategies:

  • Short-term SSRIs (antidepressants) can be used just before menstruation to buffer against PMDD/PMDS.
  • "Just use like cyclic SSRI treatment 10 days before your period to... reduce the anxiety and depressive symptoms during PMS." — Dr. Lotta Borg Skoglund [18:37]

• Nuanced Approach Needed:

  • It’s essential to distinguish between PMDD, anxiety disorders, depressive disorders, and the core impacts of ADHD when deciding on treatment.

Notable Quotes & Memorable Moments

• "The Default Mode network is like a garden... if you allow it to overgrow with weeds, it will override everything." — Nicole Vignola [04:10]
• "Meditation is not about silencing the mind, but letting thoughts arise without attaching to them. That’s how we're wired." — Nicole Vignola [07:22]
• "If you choose to focus on the negative, that is everything you're going to see." — Nicole Vignola [09:27]
• "Visualization helps to create a blueprint for what it is that you want... even if it feels completely out of reach." — Nicole Vignola [11:20]
• "If you have a lot of anxiety as comorbidity... that can somehow be protective against the worst impulsivity." — Dr. Lotta Borg Skoglund [14:52]
• "For some people it is the increased impulsivity around ovulation... that takes the rest of the month to sort out." — Dr. Lotta Borg Skoglund [17:37]
• "Just use like cyclic SSRI treatment 10 days before your period to reduce the anxiety and depressive symptoms during PMS." — Dr. Lotta Borg Skoglund [18:37]

Important Timestamps

• DMN vs TPN/Neuroplasticity: 03:01–06:35
• Meditation for the ADHD Brain: 07:08–08:33
• Visualization & Reticular Activating System: 08:33–13:08
• ADHD, Hormones, and Menstrual Cycle Effects: 13:08–19:44

Tone & Takeaways

Kate’s style is empathetic, validating, and practical, focused on helping women feel understood and empowered. The episode demystifies complex neuroscience and hormone interactions, offering both scientific grounding and actionable self-care strategies. The overall message: With awareness, tools, and community, women can cultivate self-compassion and thrive with ADHD.