The 10-Minute Morning Habit That Crushes ADHD Overwhelm

Know Your Physio

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29d ago 1:48:24

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I spent a decade convinced I had a "broken brain," relying on the highest dose of Adderall just to get by. But what if the biggest struggle of your life becomes your greatest strength? In this special episode, originally recorded during my conversation with Adam Metwally on his podcast 'That One Time,' I'm sharing that very personal story. I recount the 10 years on medication (from age 8 to 18), the anxiety, the feeling of being disconnected, and the pivotal moment I discovered neuroplasticity – the key that unlocked incredible academic success and helped me get off meds for good.

Together with Adam, I break down the 4 Pillars that were foundational to my transformation: Sleep, Nutrition, Movement, and Mind. You'll hear the specific, actionable strategies I personally used – like optimizing light exposure for circadian rhythm, managing core body temperature for deep sleep, fueling my brain with targeted nutrition (and avoiding common pitfalls like processed foods and potential heavy metals), harnessing progressive overload training for mental resilience, and implementing powerful time and attention management techniques that allowed me to thrive without medication.

Ultimately, I learned to reframe that challenging decade not as a curse, but as the "best thing that ever happened" because it led me to dedicate my life to this work. This conversation goes beyond just my story; it’s about turning struggle into strength and reclaiming your power through understanding your own biology. If you're looking to enhance focus naturally, navigate the complexities of ADHD or stimulant medication, or optimize your cognitive performance by mastering the fundamentals, I encourage you to listen to this deep dive recorded on 'That One Time with Adam Metwally'.

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TIMESTAMPS:
00:00 From Adderall to Empowerment
11:20 The Four Pillars of Health
17:12 Mapping an Ideal Week for Focus
20:03 The Science of Sleep and Dopamine Sensitization
39:37 The Role of Supplements in Sleep Management
44:13 Nutrition Strategies for ADHD
56:11 Heavy Metals and Their Impact on Health
01:06:40 Exercise and ADHD: Finding the Right Routine
01:10:45 Mental Health: The Final Pillar
01:11:40 The Interplay of Nutrition, Sleep, and Recovery
01:15:31 Mastering Attention Management
01:21:32 The Power of Planning and Time Management
01:24:01 Transforming Perceptions of ADD
01:29:23 The Journey to Self-Actualization
01:32:18 Exploring Natural Solutions for Focus
01:39:29 Finding Meaning in Life Through Authenticity

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Chapters

1. From Adderall to Empowerment (00:00:00)

2. The Four Pillars of Health (00:11:20)

3. Mapping an Ideal Week for Focus (00:17:12)

4. The Science of Sleep and Dopamine Sensitization (00:20:03)

5. The Role of Supplements in Sleep Management (00:39:37)

6. Nutrition Strategies for ADHD (00:44:13)

7. Heavy Metals and Their Impact on Health (00:56:11)

8. Exercise and ADHD: Finding the Right Routine (01:06:40)

9. Heavy Metals and Their Impact on Health (01:06:40)

10. Mental Health: The Final Pillar (01:10:45)

11. The Interplay of Nutrition, Sleep, and Recovery (01:11:40)

12. Mastering Attention Management (01:15:31)

13. The Power of Planning and Time Management (01:21:32)

14. Transforming Perceptions of ADD (01:24:01)

15. The Journey to Self-Actualization (01:29:23)

16. Exploring Natural Solutions for Focus (01:32:18)

17. Finding Meaning in Life Through Authenticity (01:39:29)

142 episodes

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