Welcome to Vitality - Holistic ADHD and Nutrition Coaching

Written By Jan Dohnal

Holistic Coaching for Adults with ADHD and Nutrition Support

Hi, I’m Alyssa Glasser—Registered Dietitian Nutritionist and Certified ADHD Coach. If you’re an adult with ADHD trying to navigate the ups and downs of managing your health, you’re not alone. ADHD impacts more than attention; it influences energy, emotions, eating patterns, and daily routines.

At Vitality, I take a holistic approach to ADHD and nutrition. My goal is to help you better understand your unique brain and body while creating practical strategies to support your well-being.

What Makes ADHD Unique?

ADHD affects executive functioning, the mental processes that help us plan, focus, and manage tasks. This can show up in different ways:

  • Difficulty starting or finishing tasks.

  • Struggles with emotional regulation (feeling things a lot).

  • Hyperfocus (losing track of time when absorbed in an activity).

  • Trouble managing downtime or transitions.

These traits don’t just affect work or relationships—they often show up in how we eat, hydrate, and care for our bodies. Understanding these patterns is the first step toward finding balance and creating positive change.

Why Nutrition Matters for ADHD

Eating regularly and nutritiously can be challenging, especially for adults with ADHD who may skip meals, snack impulsively, or forget to eat. For those on stimulant medications, appetite suppression can make this even harder. Nutrition plays a vital role in:

  • Supporting brain health: Omega-3 fatty acids improve focus and reduce hyperactivity [1].

  • Stabilizing energy and mood: Protein-packed meals keep blood sugar steady, avoiding crashes [2].

  • Boosting dopamine production: Balanced diets enhance this neurotransmitter, key for motivation and attention [3].

Intentional eating with balanced meals and snacks can counteract appetite suppression and maintain energy. Addressing nutrient gaps and building simple routines helps reduce ADHD symptoms and supports overall well-being [4].

What You Can Expect at Vitality - Holistic ADHD and Nutrition Coaching

I combine personalized ADHD coaching with evidence-based nutritional strategies to support your unique needs. Here’s how:

1. Strengths-Based ADHD Coaching

ADHD comes with its challenges, but it also comes with incredible strengths—like creativity, resilience, and passion. My coaching focuses on turning these strengths into tools to manage obstacles like:

  • Emotional highs and lows.

  • Time blindness and procrastination.

  • Building routines that work for you.

2. Practical, Achievable Nutrition

No rigid diets here. Together, we’ll focus on simple strategies like:

  • Eating protein with every meal or snack.

  • Setting up hydration routines to stay energized.

  • Creating easy, repeatable meal patterns.

The goal is to make nutrition a manageable, positive part of your life—not another source of stress.

3. A Holistic and Inclusive Approach

Everyone’s journey is different. Whether you’re just starting or looking to refine existing habits, I’ll meet you where you are. My coaching is inclusive and welcoming for all identities, ensuring a safe space for you to explore and grow.

Coaching That Will Meet You Where You Are

I offer two 12-week programs, both offering nutrition guidance and ADHD-specific strategies:

1. Group Coaching

For those who thrive in a supportive community.

  • Collaborative learning: Build ADHD-friendly habits alongside peers.

  • Shared accountability: Weekly check-ins and group encouragement to stay on track.

  • Nutrition and routine focus: Practical strategies for balanced meals, emotional regulation, and time management.

2. 1:1 Coaching

For personalized, one-on-one support tailored to your life.

  • Individualized guidance: Get customized solutions for ADHD challenges and nutrition.

  • Flexible structure: Adapt sessions to fit

Both options include access to resources like worksheets, recipes, and tools for building lasting habits.

Thriving with ADHD Is Possible

Living with ADHD can feel overwhelming, but with the right support, it’s possible to harness your strengths and build a life that feels balanced and fulfilling. I’m here to help you find your path—whether that means learning to eat regularly, managing emotional ups and downs, or finding systems that truly work for you.

Ready to take the first step? Let’s work together to create a plan that fits your life and empowers you to thrive.

Sources

  1. ADDitude: https://www.additudemag.com/

  2. CHADD - Improving the lives of people affected by ADHD: https://chadd.org/

  3. Peer-reviewed studies on ADHD and nutrition: Multiple articles published in Journal of Attention Disorders, various articles on nutrient impacts on ADHD symptoms.

  4. Gendron, A. (2023). The mini ADHD coach: Tools and Support to Make Life Easier—A Visual Guide. Chronicle Books.

Jan Dohnal