Welcome back to the Nourishing Neurodivergence Podcast! After our fall break, we’re excited to bring you a powerful episode featuring Cat Evans, founder of Cat Evans ADHD Coaching, former high school teacher and college professor, and a passionate advocate for neurodivergent teens and young adults.

In this episode:

• Cat shares her journey from educator to ADHD coach, including her own late diagnosis and how it shaped her approach to teaching and coaching.
• We dive deep into common myths about ADHD, especially as they relate to women and girls, and discuss why these misconceptions persist.
• Cat and Sam explore the realities of executive function, emotional regulation, and the unique challenges (and strengths!) of living with ADHD.

Key Myths Debunked:

• “You can’t have ADHD if you get good grades.”
• “People with ADHD just can’t focus.”
• “ADHD is over diagnosed, everyone has it now.”
• “ADHD medication will harm your brain or make you reliant.”

Resources Mentioned:

• Understood.org
• ADDitude Magazine

Connect with Cat Evans:

• Website: catevanscoaching.com
• Instagram: @cat.evans.adhd.coaching
• Facebook: Cat Evans ADHD Coaching

Connect with Sam:

• Website: ⁠www.unmasked-nutrition.com⁠
• ⁠Claim your 14 day free trial of Unmasked Meal Prep⁠
• Instagram: ⁠@sammib.nutrition⁠

If you enjoyed this episode, please subscribe, rate, and review! For more resources and to connect with our community, check out the show notes and links above.

Disclaimer: This podcast episode is for educational purposes only. This episode is not a replacement for nutrition counseling from a registered dietitian or medical care of any kind from a health care provider.

In this episode, Sam sits down with Chrissy Overstreet Gonzalez, a chef-turned weight-inclusive, trauma-informed dietitian and founder of Food Full Circle. Chrissy shares her journey from culinary school to holistic nutrition counseling, her experiences as a late-diagnosed ADHD adult, and her passion for helping clients reconnect with their bodies through intuitive eating.

Key Topics Covered:

• Chrissy’s transition from professional chef to registered dietitian

• How culinary skills inform her nutrition practice
• The intersection of neurodivergence, eating disorders, and nutrition

• The importance of foundational habits over trendy tests and supplements
• Managing ADHD, medication, and their effects on hunger and eating patterns
• Tips for building self-compassion and meeting yourself where you are
• The role of self-acceptance in healing your relationship with food and body

Connect with Chrissy:

• Find Chrissy on Instagram and other social platforms: @foodfullcircle
• Learn more about her virtual practice: www.foodfullcircle.org
• Chrissy's story

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Want to work with a neuro-affirming dietitian? Click here to learn more about working with Sam or a member of her team

Follow along with Sam on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This episode is not a replacement for individualized medical care from a registered dietitian or other medical professional.

In this episode, Sam sits down with Beth Florio, founder of Moving and Breathing, to discuss a refreshing approach to movement, exercise, and wellness. Beth shares her journey from dancer to personal trainer and nutrition coach, and how her philosophy centers on making movement accessible, enjoyable, and sustainable for everyone, especially women.Key Topics Covered:

• Beth’s personal story: overcoming disordered eating and finding a balanced relationship with movement
• Why mindset is crucial for building healthy habits around exercise
• The importance of finding movement you enjoy (or at least don’t dread!) and letting go of “shoulds”
• How to break free from all-or-nothing thinking and redefine what “counts” as exercise
• The role of community and social connection in staying active
• Tips for strength training at home, even without a gym or equipment
• How language and early experiences shape our relationship with movement
• The value of flexibility, self-compassion, and neutral self-talk in fitness and body image

Connect with Beth:

• Instagram & Facebook: @movingandbreathing
• Website: movingandbreathing.com

---------------------------------------------------------------------Ready to join Unmasked Meal Prep? Claim your 14 day free trial todayWant to work with a neurodivergent affirming dietitian? Click here to to learn more about working with the Unmasked Nutrition teamConnect with Sam on IG: @sammib.nutritionDisclaimer: This episode is for educational purposes only. This episode is not meant to replace individualized care from a registered dietitian or other medical professional.

In this episode, Sam sits down with Allison Jordan—leadership coach, trainer, yoga teacher, and former nonprofit CEO—to explore the power of pausing, self-leadership, and the journey from burnout to purpose. Allison shares her transition from leading a nonprofit to coaching leaders, emphasizing the importance of self-awareness, emotional intelligence, and creating space for reflection.

Key Topics Discussed:

• Understanding the “inner critic” vs. the “inner mentor”—how these voices show up, and why both are part of the human experience
• Practical strategies for quieting the inner critic, including visualization, value-based decision-making, and creative exercises like writing letters from your inner mentor
• The myth of “banishing” the inner critic and the reality of learning to coexist with it
• The importance of self-care, authenticity, and leading yourself first before leading others
• Real-life examples of clients shifting from self-doubt to self-trust and how that impacts their leadership journey

Connect with Allison:

• Website & Newsletter: riverstonerising.com
• Upcoming workshops: “Quiet Your Inner Critic” and “Meet Your Inner Mentor” (virtual and in-person in Asheville, NC)
• Leadership coaching opportunities available

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Ready for 1 on 1 support from a neuro-affirming dietitian? Click here to learn more

Follow along on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This episode is not a replacement for individualized nutrition counseling or medical nutrition therapy provided by a registered dietitian or medical care from another medical provider.

What We Cover:

• Bailey’s personal journey with ADHD, autism, and PCOS, and how it led her to specialize in this field.
• The science behind hormone cycles and their impact on executive functioning and ADHD symptoms.
• How PCOS and other neuroendocrine disorders can complicate ADHD and mental health.
• The importance of understanding the overlap between different conditions and why women’s health is often oversimplified or dismissed.
• PMDD (Premenstrual Dysphoric Disorder), its symptoms, and its connection to neurodivergence.
• Practical strategies for cycle syncing: tracking hormones, adjusting routines, and building self-compassion.

• The impact of societal messaging and marketing on women’s perceptions of their own health and productivity.

Connect with Bailey:
Instagram/TikTok: @thewavecounseling
Website: thewavecounseling.com

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Ready to work one on one with a neuro-affirming dietitian? Click here to learn more

Connect with Sam on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This episode is not a replacement for individualized nutrition counseling from a registered dietitian or medical care from another medical provider.

In this episode, Sam sits down with Brittany Soltani, an ADHD occupational therapist turned coach and founder of NeuroAuthentiq to explore what it means to live authentically as a neurodivergent adult. Brittany shares her unique blend of lived experience and professional expertise, offering insights on unmasking, embracing sensitivities, and reimagining environments to honor human needs.

Key Topics Discussed:

• The difference between pathologizing and embracing neurodivergence
• Why questioning your environment is more important than questioning your sanity
• Sensory processing: understanding and harnessing your “factory settings”
• The power of body doubling and community for executive functioning
• How solution-focused brief therapy (SFBT) can help neurodivergent adults move forward
• The importance of strengths-based approaches and rethinking “normal”
• Navigating societal expectations, routines, and the myth of the “perfect” way to be
• The impact of technology, community, and local environments on well-being

Connect with Brittany:
Website

Connect with Sam on IG: @sammib.nutrition

Want to work with a neuro-affirming dietitian? Click here to learn more about working with Sam or her team

Disclaimer: This episode is for educational purposes only. This episode is not replacement for individualized care from a registered dietitian or other medical professional.

In this episode, Tia Lorraine opens up about her evolving relationship with food, body image, and self-acceptance as a neurodivergent entrepreneur. She shares her experiences navigating eating disorders, the challenges and insights of working in the food industry, and how ADHD has shaped her daily life and habits. Together, we discuss the importance of letting go of perfectionism, embracing change, and finding self-compassion through life’s pivots. Tia’s story is a powerful reminder that it’s okay to forge your own path, give yourself grace, and discover what truly brings you joy.

Trigger Warning: Discussion of specific eating disorder behaviors

Golden Preserved

The Late Risers of WNC

Paper Town Records

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Want to work with Sam or a dietitian on her team? Click here to learn more

Follow along on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This episode is not a replacement from individualized nutrition counseling and care from a registered dietitian or care from another medical professional.

In this episode, Sam reflects on her personal journey with food, movement, and body image plus how her ADHD has intertwined itself with all of this. Sam dives into a candid discussion about:

• Her challenges with disordered eating, diet culture, and how their ADHD diagnosis influenced her approach to food
• Where she is now and
• The importance of understanding one's body cues and honoring your own unique needs

• Navigating imperfections and the non-linear nature of progress

• Embracing imperfection in the journey toward better self-nourishment

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This episode is brought to you by Unmasked Meal Prep! Ready to join us? Click here to access your founding member price

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Want to work with Sam or a dietitian on her team? Click here to learn moreFollow along on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This episode is not a replacement for individualized care from a registered dietitian or any other medical professional.

If you are feeling confused about how much protein you need and if you are getting enough of it, this episode is for you! In this episode Sam discusses:

• Protein 101: what protein is, why it matters, and common sources
• Why protein is important but not the sole focus of a balanced diet
• The importance of other vital macronutrients: carbohydrates, fats, and fiber, and why they are equally essential for a health

This myth-busting episode aims to simplify confusing nutrition advice found online and offers practical tips for achieving a well-rounded diet without it being overwhelming.

----------------------------------------------------------------Want to work with a neuro-affirming RD on the Unmasked Nutrition team? Click here to learn more

Follow along on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This episode is not a replacement for individualized nutrition counseling or care from a registered dietitian or other medical professional.

• Managing social media usage to avoid distraction and burnout
• Balancing personal authenticity with business demands, and the impact of social media on mental health
• The challenges of maintaining an online presence combined with the importance of staying true to oneself

This episode offers practical advice for anyone looking to create a healthier relationship with social media while embracing their neurodivergent identity.

Want to work with Sam or a dietitian on her team? Click here to learn more

Follow along on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This episode is not a replacement for individualized care from a registered dietitian or other medical professional.

This episode of the Nourishing Neurodivergence Podcast features Suzy Carbrey, an ADHD and executive functioning coach, and speech-language pathologist. In today's episode we discuss:

• What executive functioning is & how it affects tasks such as time management, organization, and communication
• How executive functioning affects our ability to advocate for ourselves
• Common myths and misunderstandings about neurodivergent folks and their communication styles

• Tips & strategies to address challenges with communication

Interested in learning more about working with Suzy? Click here to learn more

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Ready to work with a neurodivergent affirming dietitian? Click here to learn more

Follow on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This podcast is not a replacement for individualized care from a registered dietitian or other medical professional.

In this episode, Sam dives into tips & strategies for managing meals on low-energy days -- those days that even opening up the fridge feel like too much, you know the ones! In this episode we cover:

• Understanding and defining low energy beyond physical fatigue
• Outlining types of low-energy meals
• Brainstorming ideas for meals and snacks that are limited in steps, ingredients, and prep
• Practical tips for meal planning, overcoming decision fatigue, enlisting help in a few different fashions, and setting realistic food-related goals.

Mentioned in this Episode:

39. Your Kitchen Your Rules: Creating a Neurodivergent Friendly Space

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Wanting more personalized support from Sam or a dietitian on her team? Click here to learn more Follow along on IG: @sammib.nutrition

Disclaimer: This episode is for educational purposes only. This episode is not intended to replace the personalized medical care from a registered dietitian or any other medical professional.

In this episode, we welcome Brandon Cochrane, an educational advocate with over 14 years of experience in public schools. In this episode we discuss:

• The roles of educational advocates
• The differences between 504 Plans and IEPs, and the complexities of the special education process
• Practical tips for parents seeking support for their neurodivergent children
• The importance of data in making educational decisions
• How to navigate potential barriers in the school system

Family Educational Advocacy

Council of Parent Attorneys and Advocates (COPAA)

Brandon's Contact Info:

• Email: brandon@feadvocacy.com
• Phone Number: (847) 754-7917

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Want to work with Sam or a RD on her team? Click here to learn more

Come connect with us on IG: @nourishingneurodivergencepod

Disclaimer: This episode is for educational purposes only. This episode is not a replacement for services from a registered dietitian, medical professional, or attorney.

Today, we're diving into a space that can be overwhelming, exhausting, and even shame-inducing for many of us: the kitchen. If you’ve ever opened your fridge, closed it, and ordered delivery instead—we see you. This episode is for you.

We’re not here to Martha Stewart your spice rack or tell you how to alphabetize your pantry. Instead, we’re exploring how to build a kitchen setup that works with your brain—not against it.

In This Episode, We Cover:

• What makes a kitchen feel unfriendly for neurodivergent people

• How to reduce sensory overload and visual clutter without “organizing” everything

• Why “default meals” can save your brainpower on low-energy days

• Sensory-safe kitchen tools, lighting, and textures

On this week’s episode, guest host Sam Siegel - soon-to-be registered dietitian - dives into the topic of dopamine, motivation, and eating behaviors through a neurodivergent-affirming lens. This episode is especially for anyone with ADHD who feels stuck in confusing eating patterns and wants a deeper understanding of the “why” behind them.

Sam breaks down:

• What we actually know about dopamine and what it does in the body

• Why the “dopamine deficiency” narrative misses the mark

• Common eating behaviors tied to ADHD

• What it means to have an interest-based vs. importance-based nervous system

• How the INCUP model helps explain motivation for folks with ADHD

• Practical strategies to make eating and meal planning work with your brain, not against it

This conversation offers a refreshing blend of science and compassionate insight for anyone navigating eating with ADHD!

Click here to download the accompanying resource handout for this episode!

Other resources mentioned in the episode:

Stuff You Should Now podcast episode on How Dopamine Works

Nutrition Ally’s blog post, Why Interest vs. Importance Nervous Systems Matter

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Want to work with Sam or her team? Click here to learn more 

The pod on Instagram: @nourishingneurodivergencepod

Disclaimer: This episode is for educational purposes only. This episode or any other episode of the podcast is not intended to replace the work with a registered dietitian or other medical professional.

In this episode, Sam is joined by Kara Nash, an Autism Spectrum Disorder Clinical Specialist and Registered Nurse with over a decade of experience specializing in mental health and autism. Today's discussion delves into common misunderstandings about autism, the physical and mental health challenges faced by individuals on the spectrum, and the importance of personalized care. Kara emphasizes the role of self-advocacy in improving quality of life. Sam & Kara also touch on the nutritional challenges and solutions for neurodivergent individuals and the importance of supportive networks and accessible mental health resources.

Want to work with Kara or interested in her services? Click here to learn more

The Autistic Autism Consultant YouTube Channel

For text mental health support text "Home" to 741741 to be linked with support provider in real time

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@nourishingneurodiverencepod on IG

Disclaimer: This episode is for educational purposes only. This episode or any episode of this podcast is not a replacement for care from a registered dietitian or other medical professional.

In this episode, Sam and Staci continue their discussion on the 'Make America Healthy Again' movement, focusing on the individual experience and how social media rabbit holes are formed as we are looking for answers and how passively consuming certain content can shift your views without your consent. They also dive into how social media algorithms can intensify health anxiety and what role parasocial relationships play into all of this. Sam & Staci end the episode by providing practical tools and strategies to help ensure your fears and anxieties are not being leveraged for sales and to help ensure your choices are yours alone.

Part 1 Episode

How Health Influencers Leave You Perpetually Broke and Unhappy

Social media accounts that can help break down more nuanced information in this space and are rooted in education:

@drjessicaknurick

@foodsciencebabe

@kcklatt

@kcklatt on Substack

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Want Staci to be your dietitian?⁠ Click here to learn more⁠

Want to work with Sam or a dietitian on her team? ⁠Click here to learn more⁠

⁠Nourishing Neurodivergence on IG⁠

Disclaimer: This episode and all other episodes of the Nourishing Neurodivergence podcast are for educational purposes only. This is not a substitute or replacement for direct care from a registered dietitian or other medical provider.

In this episode, Sam and guest Stacy Belcher, a registered dietitian, dive into the 'Make America Healthy Again' (MAHA) movement spearheaded by RFK Jr. They discuss the movement's controversial aspects, such as the recent USDA funding cuts, and the inherent biases and conflicts of interest in both the wellness and nutrition industries. They emphasize the importance of being aware of fear-based marketing tactics and how they influence consumer behavior. The episode also touches on the susceptibility of certain individuals to this fearful messaging and the need for intentional, informed decision-making about health and wellness products. The conversation is aimed at providing listeners with the tools to analyze and understand these complexities, especially through the lens of their emotional and psychological experiences with food and health.

Episode 23. Understanding Supplements and What You NEED to Know

MAHA Mamas (feat. Mallory Demile)

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Want Staci to be your dietitian? Click here to learn more

Want to work with Sam or a dietitian on her team? Click here to learn more

Nourishing Neurodivergence on IG

Disclaimer: This episode and all other episodes of the Nourishing Neurodivergence podcast are for educational purposes only. This is not a substitute or replacement for direct care from a registered dietitian or other medical provider.

Coming in at #1 for most listened to episode of the first year of the Nourishing Neurodivergence podcast is our episode about ARFID with Brittany Valentine, enjoy!

On this week's episode, Sam is chatting with Brittany Valentine. She speaks about her personal experience with ARFID, ADHD, and Autism. Brittany breaks down:

• What ARFID is, and how it is different from picky eating

• How ARFID has been "left behind" in the eating disorder community

• What challenges she and other peers have faced trying to seek out treatment options

• Her recommendations for providers to make their space/counseling style more inclusive to neurodivergent folks

• Her advice to folks listening who think they might be struggling with ARFID

Resources mentioned in the episode:

Brittany's pages on IG

@recoveryspirit

Cassidy Arvidson

Hannah & Michelle

Noah & Charity

Lauren Sharifi, RD

Naureen Hunani, RD

Equip

Brittany's Providers:

Reclaiming Nutrition

Recovered & Restored Eating Discovery Recovery Center

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Sam Berkowitz on IG

Nourishing Neurodivergence Podcast on IG

Unmasked Nutrition on IG

Disclaimer: This podcast is intended for educational purposes only. This podcast is not a substitute for care provided by a registered dietitian or other medical professional.

In this episode, Sam is joined by Mary Ganfors, a CCI Certified Eating Disorder Recovery coach based in Asheville, NC and founder of Hardcore Coaching. Mary explains the role of a recovery coach and how they support individuals struggling with eating disorders as well as their parents and caregivers. She highlights the comprehensive training provided by the Carolyn Coston Institute and shares insights from her own experience as a parent of a child with an eating disorder. Mary discusses the importance of compassion, consistent support, and practical strategies in aiding recovery, and emphasizes the value of integrating recovery coaches into the care team. Tune in to understand how recovery coaching can provide vital support and improve treatment outcomes.

Want to learn more about working with Mary? Click here to learn more

8 Keys To Recovery From An Eating Disorder Book & Workbook

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Nourishing Neurodivergence on IG: @nourishingneurodivergencepod

Disclaimer: This episode is for educational purposes only. This episode or any other episode of this podcast is not intended to replace the care of a registered dietitian or other medical professional.