For many people, ADHD comes with challenges in focus, energy regulation, and impulsivity. What if managing these symptoms could be as simple as optimising what we eat and how we live? In my previous blog post on the effects of social media, I shed light on how it impacts ADHD, but what else can we do in our day-to-day?
Emerging research shows that a healthy gut plays a key role in cognitive function and emotional balance (Cryan & Dinan, 2012). Small changes to diet and lifestyle can improve attention and mental clarity—critical for managing ADHD.
Keep reading to explore how biohacking strategies like diet, environment, and mindfulness can support brain and gut health to help manage ADHD!
IMPORTANTLY,
ADHD, often perceived as a challenge, can also be viewed as a unique strength. The ability to hyper-focus on areas of interest, an often overlooked aspect of ADHD, is deeply connected to dopamine pathways in the brain (Huberman, 2023). By embracing biohacking strategies—such as optimising brain-gut health through diet, improving environmental factors, and practicing mindfulness—individuals with ADHD can harness this superpower to their advantage.
“Dopamine plays a critical role in motivation, desire, and drive, and is deeply connected to attention and focus issues associated with ADHD. People with ADHD often have difficulty focusing on general tasks but can hyper-focus on topics of interest due to how their brain’s dopamine pathways function” - (Huberman, 2023)
The Brain-Gut Axis and ADHD
The brain and gut communicate through a system called the brain-gut axis, which regulates many of our emotional and cognitive functions. This connection plays a significant role in how we think, feel, and focus (Cryan & Dinan, 2012). Individuals with ADHD often face challenges in regulating their attention and emotions, and supporting gut health has been shown to positively influence brain function in these areas (Huberman, 2023).
I wasn’t always excited about eating healthy, to be honest. During my fighting career as a professional Muay Thai fighter and Boxer, I focused on cutting weight and building strength, which pushed me to change my eating habits. Over time, I noticed not just physical improvements, but a mental shift. My energy levels became more consistent, and I felt mentally sharper. Now, even though I’ve stepped back from fighting to focus further on alternate, professional aspirations (AKA. part of the reason I'm writing this), I still strive to eat well. I feel the difference, and it keeps me grounded and efficient, which is a big deal for someone as hyper as I am!
#1 - Natural Biohacking: Improve ADHD & Focus with Probiotics and Prebiotics
One of the easiest ways to improve both gut and brain health is through nutrition. The gut is home to trillions of bacteria that help regulate neurotransmitters like serotonin and dopamine, which play a key role in mood, attention, and behaviour (Tillisch et al., 2013). For people with ADHD, these neurotransmitters often operate less efficiently, leading to emotional highs and lows and difficulty concentrating.
Consuming probiotic-rich foods like yoghurt, kefir, and fermented vegetables introduces healthy bacteria into the gut, while prebiotic foods such as garlic, onions, and bananas provide the fibre needed to nourish those bacteria (David et al., 2014). Together, these can help stabilise the brain-gut axis, potentially improving focus and reducing hyperactivity.
#2 - Nutrients That Support ADHD Focus
Diet is foundational in managing ADHD, and certain nutrients play a critical role in supporting focus and mental clarity. Amino acids, such as L-theanine (found in green tea) and tryptophan (present in turkey and nuts), help synthesise neurotransmitters that regulate mood and attention (Fernstrom, 2013). I’ve found that regularly consuming amino acids has kept me feeling more centred—both when I was in the ring and now, in the office.
Omega-3 fatty acids, abundant in fatty fish like salmon, have been shown to reduce symptoms of hyperactivity and support cognitive function in children and adults with ADHD (Swanson et al., 2012). Including these in your diet can create a foundation for improved mental clarity and better control over impulsive behaviours.
#3 - Environmental Biohacks: The Power of Light and Temperature
Beyond food, certain environmental biohacks can have a profound effect on brain function. Dr. Andrew Huberman, a neuroscientist, emphasises the importance of morning sunlight for regulating our circadian rhythm—the body’s internal clock. When aligned, this rhythm improves sleep quality and enhances daytime focus (Huberman, 2023).
For those with ADHD, better sleep means better attention and emotional regulation. I try to get some sunlight every morning, and when I do, I feel noticeably sharper throughout the day.
Additionally, cold exposure, like cold showers or ice baths, is a rising biohack that boosts norepinephrine, a neurotransmitter known to improve focus and elevate mood (Huberman, 2023).
#4 - Social Connection and Mindfulness: Sky-rocketing Neuroplasticity
ADHD isn’t just about managing focus; it’s also about emotional regulation and stress management. That’s where social connection and mindfulness come into play. Engaging in meaningful social activities can help reduce stress and support a healthy gut environment, which is vital for cognitive function and emotional balance (Dispenza, 2022).
Mindfulness practices, such as meditation or breathwork, can also improve gut health and reduce cortisol levels, the body’s primary stress hormone (Creswell et al., 2012). I’ve found that incorporating breathwork into my routine has been one of the best ways to calm my hyperactive mind. It might sound counterintuitive, but taking a few minutes to slow down and focus on breathing can make a world of difference.
Rather than seeing ADHD as a deficit, these techniques offer a way to channel its traits, like creativity and hyper-focus, into powerful tools for success. Just as my training and diet changes helped me not only strengthen my body but also sharpen my mental focus, small adjustments in lifestyle can transform ADHD into a mental performance superpower. With the right strategies and natural biohacking, you and I can improve focus, productivity and creativity with ADHD —turning what many see as a challenge into a distinct advantage.
Share your thoughts in the comments! OR, if you need support or want to book a free phone consultation, reach out directly to gabrielle@onpointpsychotherapy.com. I'm also contactable via phone and WhatsApp at +61 466 160 115, and on Instagram @gabrielle_onpoint. I want to hear about your experiences!
References
Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: The impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience, 13(10), (pp. 701-712). https://doi.org/10.1038/nrn3346
Creswell, J. D., Irwin, M. R., Burklund, L. J., Lieberman, M. D., Arevalo, J. M. G., Ma, J., Breen, E. C., & Cole, S. W. (2012). Mindfulness-Based Stress Reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomised controlled trial. Brain, Behavior, and Immunity, 26(7), (pp. 1095–1101). https://doi.org/10.1016/j.bbi.2012.07.006
David, L. A., Maurice, C. F., Carmody, R. N., Gootenberg, D. B., Button, J. E., Wolfe, B. E., … Turnbaugh, P. J. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), (pp. 559-563). https://doi.org/10.1038/nature12820
Dispenza, J. (2022). Becoming Supernatural: How Common People Are Doing the Uncommon. Hay House, Inc.
Fernstrom, J. D. (2013). Large neutral amino acids: Dietary effects on brain neurochemistry and function. Amino Acids, 45(3), (pp. 419-430). https://doi.org/10.1007/s00726-012-1330-y
Huberman, A. (2023). The Huberman Lab Podcast. Neuroplasticity and Brain Health. [Podcast]. https://hubermanlab.com/neuroplasticity-and-brain-health
Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition, 3(1), (pp. 1-7). https://doi.org/10.3945/an.111.000893
Tillisch, K., Labus, J., Kilpatrick, L., Jiang, Z., Stains, J., Ebrat, B., … Mayer, E. A. (2013). Consumption of fermented milk product with probiotic modulates brain activity. Gastroenterology, 144(7), (pp. 1394-1401). https://doi.org/10.1053/j.gastro.2013.02.043
Gabrielle-Beth Volovsky
Psychotherapy and Counselling Professional
Certified PACFA Counsellor
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