If your brain just isn't "doing the things" lately, you are not alone. Whether you are navigating an official ADHD diagnosis, dealing with severe cognitive overload, or just completely burnt out from living in survival mode, your brain requires specific raw materials to function.
Today, we are talking about the exact foundational habits and micronutrients I have been using to get my own brain back online. Before we even start having conversations about stimulant medications, we have to make sure we are optimizing what we already have on board. From breaking morning task paralysis with the 30/30 protein rule to finding the right magnesium so you can actually sleep, these are my Top 10 natural strategies to help you get out of survival mode.
IN THIS EPISODE, WE COVER:
0:00 Intro
2:03 - Strategy #1: The 30/30 Protein Rule (Breaking Task Paralysis)
4:13 - Strategy #2: Hydration & Interoception (Don't wait until you're thirsty)
5:22 - Strategy #3: Zone 2 Exercise (Why HIIT might be spiking your cortisol)
6:52 - Strategy #4: L-Tyrosine (The Dopamine Precursor)
7:38 - Strategy #5: L-Theanine (The Overwhelm Buffer)
8:40 - Strategy #6: Magnesium Glycinate (Avoiding Mag Citrate)
9:49 - Strategy #7: High-EPA Omega-3s (Clearing Cognitive Static)
10:29 - Strategy #8: Vitamin D3 + K2 (Emotional Regulation)
11:23 - Strategy #9: Methylated B-Complex
12:31 - Strategy #10: Iron Optimization & The Truth About Prenatal Vitamins
RESOURCES & LINKS MENTIONED:
My Fullscript Dispensary (The ADHD & Burnout Baseline): Explore the exact clinical-grade multivitamins and supplements I use to replenish dopamine and regulate my nervous system. Link: https://us.fullscript.com/plans/rxforpurpose-sharla-walker-adhd-toolkit
My Favorite Hydration Tool: The smart water bottle that reminds me to drink so my brain doesn't stall out. Link: https://a.co/d/0h6nwIM2
THE SCIENCE & RECEIPTS:
Omega-3 (EPA): Bloch, M. H., & Qawasmi, A. (2011). J Am Acad Child Adolesc Psychiatry.
Iron/Ferritin: Konofal, E., et al. (2004). Arch Pediatr Adolesc Med.
L-Theanine: Kahathuduwa, C. N., et al. (2017). Nutr Neurosci.
L-Tyrosine: Jongkees, B. J., et al. (2015). J Psychiatr Res.
Hydration: Adan, A. (2012). J Am Coll Nutr.
Magnesium & Vitamin D: Hemamy, M., et al. (2021). BMC Pediatr.
Exercise (BDNF): Mehren, A., et al. (2020). Borderline Personal Disord Emot Dysregul.
Disclaimer: This video is for educational purposes only. I am a clinician, but I am not your clinician. Please consult with your primary care provider or medical professional before starting any new supplement regimen or exercise program.
Today, we are talking about the exact foundational habits and micronutrients I have been using to get my own brain back online. Before we even start having conversations about stimulant medications, we have to make sure we are optimizing what we already have on board. From breaking morning task paralysis with the 30/30 protein rule to finding the right magnesium so you can actually sleep, these are my Top 10 natural strategies to help you get out of survival mode.
IN THIS EPISODE, WE COVER:
0:00 Intro
2:03 - Strategy #1: The 30/30 Protein Rule (Breaking Task Paralysis)
4:13 - Strategy #2: Hydration & Interoception (Don't wait until you're thirsty)
5:22 - Strategy #3: Zone 2 Exercise (Why HIIT might be spiking your cortisol)
6:52 - Strategy #4: L-Tyrosine (The Dopamine Precursor)
7:38 - Strategy #5: L-Theanine (The Overwhelm Buffer)
8:40 - Strategy #6: Magnesium Glycinate (Avoiding Mag Citrate)
9:49 - Strategy #7: High-EPA Omega-3s (Clearing Cognitive Static)
10:29 - Strategy #8: Vitamin D3 + K2 (Emotional Regulation)
11:23 - Strategy #9: Methylated B-Complex
12:31 - Strategy #10: Iron Optimization & The Truth About Prenatal Vitamins
RESOURCES & LINKS MENTIONED:
My Fullscript Dispensary (The ADHD & Burnout Baseline): Explore the exact clinical-grade multivitamins and supplements I use to replenish dopamine and regulate my nervous system. Link: https://us.fullscript.com/plans/rxforpurpose-sharla-walker-adhd-toolkit
My Favorite Hydration Tool: The smart water bottle that reminds me to drink so my brain doesn't stall out. Link: https://a.co/d/0h6nwIM2
THE SCIENCE & RECEIPTS:
Omega-3 (EPA): Bloch, M. H., & Qawasmi, A. (2011). J Am Acad Child Adolesc Psychiatry.
Iron/Ferritin: Konofal, E., et al. (2004). Arch Pediatr Adolesc Med.
L-Theanine: Kahathuduwa, C. N., et al. (2017). Nutr Neurosci.
L-Tyrosine: Jongkees, B. J., et al. (2015). J Psychiatr Res.
Hydration: Adan, A. (2012). J Am Coll Nutr.
Magnesium & Vitamin D: Hemamy, M., et al. (2021). BMC Pediatr.
Exercise (BDNF): Mehren, A., et al. (2020). Borderline Personal Disord Emot Dysregul.
Disclaimer: This video is for educational purposes only. I am a clinician, but I am not your clinician. Please consult with your primary care provider or medical professional before starting any new supplement regimen or exercise program.