Adult ADHD Tips – Plant-based Vegan Diet and ADHD

Podcast: Adult ADHD ADD Tips and Support
Episode Air Date: August 13, 2024
Host: Michael Joseph Ferguson

Overview

This episode focuses on managing a plant-based or vegan diet as an adult with ADHD, particularly for those who identify with the “hunter-type” or creative/entrepreneurial brain. Michael Joseph Ferguson—ADHD life coach and author—shares decades of personal experience and coaching insights to help listeners avoid common pitfalls, get sufficient nutrition, and streamline daily food routines so dietary changes don't become overwhelming. The episode also provides practical meal plans and strategies for maximizing mental clarity and energy on a plant-based diet.

Key Discussion Points & Insights

1. Why Go Plant-based? Benefits & Motivation

• Health Improvements: Michael references research pointing to benefits such as better heart health, weight management, reduced risk of chronic diseases (especially cancer), improved digestion and immune function, and more stable blood sugar levels.
  • “Even if you’re not interested in the environmental impact...just recognizing how much it can have an impact on your physical well-being is enough.” [10:38]
• Personal Story: After switching at age 22 to plant-based, Michael reports increased clarity, energy, and inspiration within two weeks. Removing refined sugars and additives was half the benefit, with embracing living foods and nutrients making up the rest.
  • “Within just a couple weeks…it was like my energy came back. It was like a veil had lifted from my consciousness.” [12:00]

2. Common Mistakes When Transitioning to Plant-based

• Not Getting Enough Protein:
  • “You have to actually work on it. You have to actually know what you’re aiming at. You can’t just trust that your body is going to be processing X, Y, and Z and getting what it needs.” [16:42]
• Going Too Extreme: Avoid unnecessary strictness (e.g., eliminating all canned/frozen foods); it can make adherence harder for ADHD brains.
  • “I tried a lot of raw food diets…I needed to simplify it a little bit.” [17:26]
• Missing Essential Nutrients: Early on, Michael felt “spacey” and “not grounded” until learning to monitor and supplement missing nutrients. [18:18]

3. Individual Variation: Is Plant-based Right for Everyone?

• A fully plant-based diet may not work for everyone due to differences in body chemistry and nutrient absorption. Some may experience worsening ADHD symptoms, depression, or low energy if inadequately supplemented.
  • “Full plant-based diet may not be for everyone…The issues that tend to arise are the ADHD symptoms get worse, depression sometimes happens, weak and lack of energy over time can happen.” [20:28]
• Consider a hybrid approach if needed (e.g., eating salmon twice weekly for omega-3s). Test what works for you.
  • “Test it out is what I recommend…” [22:36]

4. How to Get Complete Protein on a Plant-based Diet

• Understanding Complete Proteins:
  • “A complete protein contains all essential amino acids in sufficient quantities needed for the human body.” [26:24]
• Food Combining: Combine legumes with grains, nuts, or seeds for complete proteins (e.g., hummus = garbanzo beans + sesame seeds; rice and beans; quinoa is a complete protein on its own).
• ADHD-specific Needs: Aim for 20–30g of protein per meal to support brain function, especially critical amino acids like L-tyrosine for dopamine production.

5. Essential Supplementation for Plant-based Eaters

• B12: Nutritional yeast (also mimics cheese flavor) or supplements.
• Vitamin D: Preferably liquid drops for enhanced absorption.
• Iron: Requires monitoring, especially for women; may need supplementation.
• Omega-3s:
  • Plant sources include flax/chia/hemp seeds and oils, but not everyone can convert them efficiently. Research algae oil or, if needed, supplement with fish oil or occasional salmon.
  • “Omega-3 fatty acids are a tricky subject...not everyone's body can process [plant sources] and convert it into DHA and EPA...” [28:54]
• Taurine: To be discussed in the next episode, but potentially important for those experiencing anxiety.
• Iodine: Seaweed/nori; small amounts suffice.

6. Meal Planning: Simplicity Is Key

• Breakfast:
  • Protein shake with frozen berries, nut milk (almond/cashew), and a non-dairy protein powder. Add a protein bar if needed. Preparation takes 10–12 minutes.
• Lunch:
  • Simple wraps with greens, tofu/tempeh, and hummus for protein. Alternatively, a hearty salad with a protein source.
• Dinner:
  • Stir-fry (veggies + tempeh/tofu) over quinoa (ensures full amino acid profile).
  • Flavor essentials: Lemon, tamari, maple syrup or honey, nutritional yeast, and cayenne/hot sauce for a balanced (sweet, sour, spicy, umami) flavor profile.
    • “If you have these, you can make any stir fry taste amazing… The key trick here is put the lemon on at the very end…” [41:23]
  • Time-savers: Organic premade soups or chili and healthy frozen dinners can help maintain the diet during busy periods.
• Repeatability: Don’t worry about daily variation; rotating a few reliable meals each week supports consistency.

7. Community and Support

• Having at least one other person to share plant-based meal prep and ideas can help with motivation, variety, and adherence. Michael encourages joining support groups or cooking with roommates/family when possible.
• Shopping Tips: Support local health food stores, look for the organic aisle even in big box stores, and prioritize organic for greater nutritional value.

Notable Quotes & Memorable Moments

• On how quick the change felt:
  • “Within just a couple weeks…it was like I could see again. My energy came back.” [12:01]
• On DIY approach to experimentation:
  • “I decided to try a one week and have meat that whole week…What I found personally was I felt very flat and muted…it had a really profound impact on my consciousness.” [23:38]
• On protein and ADHD:
  • “What I recommend is 20 to 30 grams of protein per meal, to support our ADHD brain.” [27:41]
• Meal prep hack (stir-fry):
  • “Quick, easy, and amazing—especially if you just follow those directions. The key trick here is put the lemon on at the very end because otherwise it cooks off.” [41:23]
• On community:
  • “If you have community support, it’s going to be so much better and you’ll probably eat better.” [48:39]

Timestamps for Key Segments

• [01:52] — Episode introduction, why plant-based for ADHD
• [10:38] — Health benefits of a plant-based diet
• [12:00] — Michael’s personal transformation story
• [16:42] — Major pitfalls to avoid (protein, extremes, nutrients)
• [20:28] — Who may not thrive on plant-based alone; hybrid suggestions
• [26:24] — Complete protein: food combining and essential amino acids
• [27:41] — ADHD-specific protein requirements
• [28:54] — Omega-3s: sourcing and conversion obstacles
• [32:03] — Sample day: breakfast, lunch, dinner ideas for simplicity
• [41:23] — Stir-fry recipe/tip (condiment hack; lemon last)
• [48:39] — Value of community for dietary success
• [52:25] — Shopping tips & closing encouragement

Resources Mentioned

• Free PDF "Cheat Sheet" with complete protein chart, nutrient list, and meal ideas: drummerandthegreatmountain.com/episode108
• Upcoming LIVE Support Group (The Thrive Group):
  • Details and sign-up: drummerandthegreatmountain.com/thrive

Final Takeaway

A plant-based diet can be a game-changer for adults with ADHD—but only if approached with planning, supplementation, and simplicity in mind. Michael’s advice: don’t be afraid to experiment, keep your meal routine simple, and lean on community. Reliable nutrient intake and structure help remove overwhelm and unleash the gifts of neurodiverse brains.

“If you have other suggestions…drop me an email. I do feel like I covered all the basics that would be helpful to you.” [52:48]