Jan 20
In this episode Tracy talks about ADHD and weight. When people think of the stereotypical ADHD person they often think of an energetic, constantly moving, constantly talking, climbing the walls kind of boy. They’re hyperactive so that doesn’t square with someone who struggles with their weight. Studies however, show that ADHD symptoms may trigger serious weight problems especially for those with the inattentive type of ADHD. Research shows that those that struggle with obesity are 5-10 times more likely to have ADHD. Learn what significant implications this has for girls and eating disorders and why early studies on adolescents and ADHD didn’t pick this up. Tracy cites two studies on girls with ADHD. Discover why girls have a much higher likelihood of developing eating disorders and what type of ADHD is most predictive of an eating disorder in girls. Learn why our brain chemistry is attracted to sugar and carbohydrates. Discover what Reward Deficiency Syndrome (RDS) is and how it affects our motivation and our sense of satisfaction when we work towards a goal. Learn also how this affects the satisfaction that we get from food. Tracy talks about the link between RDS and addiction and how addictive behaviors around food and other substances begin. Tracy also goes into why food is different from other substances like alcohol, cigarettes and drugs and how many decisions an individual must make every day when trying to maintain their weight as compared to the number of decisions that are made when one decides to stop drinking, smoking or using drugs. Learn how self-regulation plays into all of this and why those of us with ADHD are predisposed towards addiction but addiction is in no way a given. In fact, most people with ADHD do not struggle with addiction at all. Tracy then explains the link between disordered eating, ADHD and executive function deficits. She covers: Struggles with planning Forgetting to eat Impulsiveness in food choices How bad sleep habits lead to poor eating habits Poor interoceptive awareness Procrastinating She shares ideas around getting control over our eating that include: How medication can make a big difference for some women with ADHD Making sure your goals are very clear and then keeping them front and center How planning meals using meal kit services like Blue Apron, Purple Carrot, Sun Basket and Hello Fresh can really help if you like to cook but hate to plan and shop. Using an Apple Watch as a reminder. Using the Noom app to remind me of my weight loss goal.
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"Someone who struggles with weight doesn't get the same satisfaction from food that someone who doesn't struggle with weight gets Does that make sense?"
- Tracy Otsuka
"The most important thing you can do is go to bed earlier. I don't struggle with falling to sleep or staying asleep. My struggle is getting my rear end in bed."
- Tracy Otsuka
"Exercise leads to an increase in the level of neurotransmitters like dopamine and serotonin in the brain. It also sharpens our focus, it improves our mood, it helps our concentration and our motivation."
- Tracy Otsuka
- Tracy shares a childhood memory of eating 12 boxes of turtle candies, revealing her natural inclination towards seeking stimulation through sugar and carbohydrates.
- Tracy reflects on her experience with "post final depression," feeling unfulfilled despite academic achievements.
- Tracy discusses how the dysfunction in the reward pathway can lead to addictive behaviors, but it's not a guarantee for those with ADHD.
[07:58 - 12:36] Sleep Habits, Disordered Eating, and Weight Loss
- Tracy shares her personal experience with post-final depression and how it relates to the topic of food and weight, as she makes 150 decisions about food daily.
- Tracy struggles with disordered eating and ADHD, explaining that she has difficulty planning and forgets to eat, leading to impulsive food choices.
- Tracy discusses how poor sleep habits lead to disordered eating and ADHD, and offers strategies for gaining control over eating.
[12:36 - 29:26] Managing Overeating and Improving Mental Health
- Tracy uses an Apple Watch to set reminders and stay organized, particularly when her husband is away on appointments.
- Tracy recommends paying attention to body cues and trying eating several small meals throughout the day to reduce impulsivity.
- Tracy highlights exercise's benefits for brain health, ADHD, and motivation.
