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The Global Dietitian

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Luxembourg
Luxembourg
The Global Dietitian

Personalized nutrition coaching services from a registered dietitian for individuals, couples, kids. Dietitian, foodie, athlete, mom, traveler.

Passionate about health and nutrition.

05/11/2025

I’m still somewhere between milestones 3 and 4, and it’s definitely not a linear path. Late diagnosed ADHD is sort of like questioning EVERY SINGLE THING about yourself and your whole life, and “coming home” all at the very same time. What’s been your experience? 💕

03/11/2025

My November Newsletter is out today. Have you signed up yet? 👈

Catch up on new podcast interviews, upcoming events, a special guest post, and your free monthly nutrition download.

02/11/2025

There’s lots of information floating around about ALL THE THINGS you “have to do” to stay healthy in midlife, and it can be truly overwhelming. Trying to remember to take a dozen different supplements, consume 30 different plants each week and plan a colorful variety of healthy and nutritious meals is never easy, but when your brain gets “full” and wonky at midlife, simplifying things can make all the difference to your health and quality of life.

So let’s simplify a little, ok? (And even though I listed 9 things on this slide, even these don’t have to be done 100% for you to reap positive impacts!

Yes, we can certainly focus on other things at this time of life, and often we might eke out some marginal improvements in health and well-being, but we can also miss the forest for the trees and spend 80%+ of our effort on 10-20% of gains. Why not focus on a handful of things that you can do daily and that will truly make a difference in your health - now and down the road?!

When I work with clients, we start with just 1 or 2 things, build strategies for those and then work toward consistency before adding in other pieces of the puzzle. Because often, you need to have the “corner pieces” complete before you can see the full picture!

If you need help finding your midlife nutritional footing, don’t hesitate to reach out!

p.s. As appropriate, talk with your doctor about hormone therapy because that is a BIG piece of the puzzle on the medication side (I am a dietitian, not a doctor, so this is not my area of expertise nor can I prescribe).

30/10/2025

To close out ADHD Awareness Month I thought I’d share a little about my recent ADHD diagnosis. AT AGE 57.

For those who have known me since I was a kid, ADHD probably comes as no surprise. My report cards consistently said, “Talks too much in class,” my mom frequently had to bail me out at school for being too sassy to the teachers, and my aunt’s best friend always predicted I’d be a race car driver when I grew up. I never stopped moving.

High school and college years saw me racing to figure out how to pay attention and actually study, to supplement my thankfully pretty smart brain. Social things were a challenge, but I eventually found my tribe.

Jobs were a mixed bag. I switched jobs every couple years (novelty seeking anyone?) & switched careers several times as well. In hindsight, the best fits for me were when I worked in the tech industry (lots of neurospicy there!) or was my own boss. The time I worked in a huge specialty retail company almost killed me though – it was super slow moving, hierarchical & consensus based. I even got called into HR to be counseled to speak less in meetings and let the more senior people speak (I was 35!). This experience just about killed my self-confidence for half a decade.

In married & parenting life, because my husband worked & traveled a lot, and because most of my house is ADHD, I had to be “the organized one.” So, I was. Yet holding the weight of this made me massively anxious & fueled my perfectionistic tendencies. It also meant I didn’t sleep well & was constantly worried about what “ball might drop” in the juggle that was home/family/work/school life (also: I don’t recommend going back to grad school in your mid-40s when you have 3 young kids & are menopausal)

The last few years have been a struggle on many levels: hormonal changes & aging have all conspired to hit me upside the head. With this diagnosis I have been 100% doubtful, yet also 100% relieved. It’s a strange feeling.

TL:DR, Life changes. Brains change & evolve. I’m still finding my new place and hope you are finding yours too in midlife.

24/10/2025

Tell me you’re an American living overseas without telling me. I’ll start. 🎃🍁🍂 🍁

17/10/2025

Journée de la menopause avec des collègues. Nous avons assisté une conférence pour apprendre comment mieux soutenir les femmes (et nous-mêmes).

One day ahead of World Menopause Awareness Day, and I joined dozens of other healthcare professionals to learn more about helping women (including ourselves!) protect their health - especially their heart - during the menopause transition. ❤️‍🩹

14/10/2025

Midlife brain changes are REAL and often kind of distressing: Is it perimenopause? Is it early onset dementia? Have I completely lost the plot? WTF is happening and why did I come into this room anyway? 😫

We can’t turn back the clock, but we can make sure our nutrition and lifestyle support a healthy and well-fueled brain. 🧠

See slides for my Top 10 Tips for the Care & Feeding of your Meno-brain (plus a Bonus #11 : Seek hormonal supplementation if it’s appropriate to your situation. It can make a big difference!). 💪

p.s. Brain changes tend to level out following the final menstrual period as hormones level out, so there’s cause for optimism! 🎉

p.p.s. If you have ADHD, you may feel more intense or erratic changes and may need to adjust your ADHD medication to help manage things better.

13/10/2025

Feel like your ADHD gets a little crazy when your hormones are shifting? You are not imagining this!

Estrogen and progesterone levels have a direct effect on neurotransmitters such as dopamine. Highly fluctuating levels of these hormones can happen during:

* Puberty (when many girls are first diagnosed with ADHD)
* Right before the start of the menstrual cycle (luteal phase) - PMS, PMDD
* Pregnancy (or during things like IVF treatments for infertility)
* Post-partum
* Perimenopause

These hormonal changes can directly affect cognition, mood, energy levels and memory. Executive function, including planning, organization skills, time management and emotional control can also be highly affected. 🧠

If you have ADHD, these changes may hit you much harder than for a neurotypical woman. However, it’s not just your brain that’s affected, the entire body and brain can be hit with heightened levels of pain, increased occurrence of anxiety or depression, and mood changes that are more than just “minor.” 😫

It’s not your fault.

Talk with your healthcare team about adding or adjusting medications for ADHD and/or hormonal treatments during these times. And build out your toolkit of balanced nutrition, key supplements, exercise, sleep and stress management to help support you when times get tough. You don’t have to suffer. 💕

Reach out to me for a personalized nutrition and lifestyle plan. 📋

p.s. Don’t have an ADHD diagnosis, but all this sounds super familiar? Many women go undiagnosed until perimenopause hits. Talk to your doctor. 🤗

Study: Front. Glob. Women’s Health, 07 July 2025, Volume 6 - 2025, https://doi.org/10.3389/fgwh.2025.1613628

09/10/2025

Important article about the risks and dangers of developing an eating disorder in midlife. Don’t think it won’t happen to you. It can. And it often happens fast.

Midlife weight gain is a major trigger for emotional distress, body image concerns and restrictive dieting. It’s not harmless.

Please work with your healthcare team to devise a medication, nutrition and/or lifestyle strategy that meets your needs. Your muscles, bones, skin, hair and mental health will all thank you. 💕

https://www.huffpost.com/entry/menorexia-midlife-eating-disorder.

07/10/2025

Your Menopause Awareness Month reminder that bodies are meant to change. It’s ok to let them. To support them. Celebrate them. Befriend them. And stop fighting them. You’re amazing use as you are.

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