The Global Dietitian

09/03/2026

If you’re anything like me, the idea of “meal planning” may strike terror in your heart. (Yes, even dietitians can struggle with this!). The idea of trying to decide what to eat, 3 meals per day, 7 days per week, 365 days per year until infinity…. Sometimes that just makes me want to cry. 😫

Meal Planning, thanks to social media influences and weight loss commercials, often sounds like something we have to do as punishment, or penance for bad behavior. A means to control our bad behavior or base impulses. It’s got to be perfect and nutrient-complete, while also being delicious, easy to prepare, affordable, etc. etc. etc. Ugh!

So what if we stripped it all back a little and looked at planning our meals as a way to HELP us, instead of making life even harder? What if a “plan” could be as simple as writing down our top 5 favorite meals and then using those as our basis for any number of other options? Or what about selecting one single new recipe each week to try out?

And what if we also recognized that it’s not just the “Planning” part that trips us up? It’s a WHOLE FREAKING PROCESS that requires a lot of thought, organization, planning, prep work, memory, motivation,coordination and time management. Some of our brains aren’t built for that kind of complexity, and we may need help or added support.

Here are a few ideas to perhaps take the pressure off. I’ll also post some other ideas in the coming days that perhaps will resonate with you and your brain. I’d love to hear what “version” of planning seems to suit you and your household best.



05/03/2026

Selene Yeager () of and I burned it down a bit this week in our definitely-very-feisty-discussion of women’s health in midlife, diet & weight loss pressures, and GLP-1 agonist medications.

We both agree that these meds have many intrinsic strengths, and they also pose not insignificant risks. And, we both feel that the pressure on women to never age, never gain weight, never change is just F-ing infuriating. We are more than our bodies, faces, or “youthful glow.” And, society has a lot to answer for when it comes to individuals’ health.

If you feel like getting into it, take a listen wherever you get your podcasts: Hit Play, Not Pause (Episode 264).

04/03/2026

It’s been a while since I’ve introduced myself, and with quite a few new folks I thought I’d take this moment to say HI!
 
I’m Diana, a 58-year-old menopausal woman & registered dietitian living in Europe. I’m also a late diagnosed (last year) ADHD mom who lives in a very neurospicy household. We talk about our brains a lot. Or maybe we just talk a lot. 🙄
 
As I’ve related previously, I’ve been in surgical menopause since age 41, thanks to endometriosis & PCOS. It was hard to go through menopause a decade before my peers. 16 years ago, there wasn’t a lot of information available, nor much sympathy for my symptoms, plus strict limits on how long I was “allowed” to take HRT. I felt pretty lost.
 
I’m grateful for all the recent research around women’s health, and the physical, cognitive & emotional changes often experienced during perimenopause. For too long, many of us have been confused, overlooked, disregarded or just plain told “it’s not that bad.”
 
But we KNOW that hormonal changes affect every part of our lives and beings. And, for neurodivergent women, these changes are highly charged, more intense and/or can come earlier. This transition can come with significant costs: misdiagnoses, untreated mental & physical health conditions, unnecessary stress/distress.
 
You’ll see me talk a lot about how brains (& bodies) are affected by midlife changes. You’ll also see me talk a lot about neurodivergence in general, because how our brains & nervous systems perceive & experience the world has a HUGE impact on our overall health.
 
My aim is to share information & let people know they are not alone. You are not broken, weird or wrong. Some just need a different approach to finding their way in their body & the world. 💕
 
When it comes to nutrition, I believe that we all have different needs; there’s no one “right way” to eat. I work with clients to find what works for THEM. Not based on what influencers or diet “gurus” say. I also believe that weight is not a behavior and does not define our health, and I practice with a non-diet “person-centric” lens.
 
Thanks for being here!     

03/03/2026

As I’ve said numerous times, I’m not anti- (nor necessarily pro-) GLP-1 agonist medications. I think they can be powerful tools for health in some people.

AND their drawbacks/risks also need to be discussed, considered and monitored. This is especially crucial when it comes to populations that may be vulnerable and whose physical and mental health could be adversely impacted by these meds - i.e. people with a history of eating disorders, kids and adolescents, women in midlife and older adults.

It’s super important to have the “full picture” before taking any medication - good, bad, ugly.

Hayley Allam and I talk it through in this RTL Today podcast interview from February 27. Take a listen and share!

play.rtl.lu (full link in bio)

02/03/2026

I‘m hosting a FREE webinar on March 25, 2026 on the intersection of neurodivergence in women, perimenopause and chronic disease.

Neurodivergent (ND) women are far more likely to suffer from autoimmune disorders and complex or chronic diseases than their neurotypical peers. And the menopause transition — with its fluctuating hormones and widespread brain & body changes — can make things much more challenging.

Conditions like POTS, mast cell activation syndrome (MCAS), PCOS, hypermobility/connectivity tissue disorders, and more can flare and add to the already significant struggles some women face.

In the webinar, we’ll talk about why perimenopause can look & feel different for ND women, how to recognize certain symptom patterns and get support, and discuss nutrition and lifestyle strategies that can help make things a bit more manageable.

Please feel free to share this post with anyone you think might benefit from this information!

REGISTRATION: The live webinar is free (you must register to get the attendee link), but there is a small fee for to access the replay.

Get the registration link in my bio or go to the Events page of my website: theglobaldietitian.com/tgd-events

p.s. if you missed Part 1 of this series you can access the replay from my website as well!

adhdsupport

28/02/2026

Such a great conversation with Hayley Allam of Mom Life in Luxembourg. If you are taking a GLP-1 agonist medication, curious about them or considering taking one, PLEASE TAKE A LISTEN!

Did you catch this one?! After last week's episode, we thought it only fair to bring on a nutritionist to talk about the nutritional aspects of life on Mounjaro/Ozempic/Wegovy etc. Learn about the risks and benefits of the medicine and find out if its right for you. Out now wherever you get your podcasts!

23/02/2026

More and more research indicates that hormonal shifts in girls and women have a direct effect on ADHD symptoms, including attention, memory, mood regulation and other areas of cognition & executive function.

For years, women have been expressing how poorly they feel at certain times in their life, or different phases of their menstrual cycle, and it’s often chalked up to “stress,” “anxiety,” or “over-thinking.”

These are some of the same reasons why the average age of ADHD diagnosis for women is in the range of 37-40 years old!

It’s not that women aren’t struggling; it’s that others haven’t seen it or listened carefully. We have to do better!

Besides the data on the slides here, this cross-sectional study of 600 women (ages 18-67) also noted that stimulant medications for ADHD may be less effective during certain periods of hormonal fluctuation. It’s also increasingly observed that neurodivergent women may be more sensitive not just to biological hormonal fluctuations but also to hormonal treatments (i.e. birth control, HRT), and the latter may also need to be adapted to fit the neurobiological profile of these women.

We need MORE of this data so that women can receive proper treatment and counseling for the physical and cognitive symptoms that arise, rather than “white-knuckling” it and hoping for the best.

What do YOU notice about hormonal shifts and your brain?

20/02/2026

Yesterday’s post highlighted some of the potential risks and challenges of using GLP-1 agonist medications, especially for women in midlife.

I think it’s also important to acknowledge that these medications can be quite effective when it comes to reducing inflammation and improving kidney function, blood sugar regulation and cardiovascular function.

There are also newer studies that show promising benefits in the areas of substance use disorders, ADHD and binge eating, and reducing symptoms of Long COVID and Mast Cell Activation Syndrome.

However, in order for these benefits to be realized, we also must ensure new health problems aren’t created in the use of GLP-1 meds.

I’ve outlined a number of important steps here (slides) that can be taken to ensure minimal nutritional risks, and I meet monthly with all of my patients who take these meds so we can continue to monitor and adapt nutrition and lifestyle strategies.

If you are taking a GLP-1 and have not yet met with a dietitian, I highly recommend finding one! Your health may depend on it. ❤️

19/02/2026

I am not anti-GLP1.

I am 100% in favor of personal agency & body autonomy, and would never tell someone what they should (or should not) do with their body. Medication and healthcare decisions are highly personal!

That said, I am also 100% in favor of “Informed Consent.”

Simply put, informed consent is a process in which a healthcare professional educates a patient about the risks, benefits, and alternatives of a given procedure or intervention.

I am worried that all too often this step is missed in the prescribing process for GLP-1 medications, especially for women in midlife.

This means that women are not fully informed of the potential risks of taking these medications and/or what may happen if they discontinue these medications. (They may also not be told HOW to decrease or discontinue these meds).

I’m also worried about women who are receiving these medications without being asked about previous eating disorders or struggles with disordered eating, as low nutritional intake can be a major trigger for new onset or relapse.

The Menopause Transition is a highly dynamic and potentially vulnerable time for women’s health. It is vitally important that we understand the changing landscape of our bodies & our health, and we must consider these implications whenever we add or change any new medications so we can be strong for the many decades to come!

Stay tuned for tomorrow’s post with steps you can take to protect your health if you are considering (or already) taking a GLP-1 agonist medication.

And if you have questions or need support, please feel free to reach out to me!

Studies for those who want to read more: PMID: 39719170, PMID: 41368199, PMID: 40450457, PMID: 40584822, PMID: 38829659, PMID: 39888616, PMID: 31231958, PMID: 38916894, PMID: 39498283

06/02/2026

Wanna know something interesting about the menopause transition? While it affects *all women,* it affects all women VERY DIFFERENTLY.
 
I LOVE the newfound attention in the media, healthcare community and general public around perimenopause & menopause and I’m thrilled there’s more research on these topics, but there’s still often a glaring missing component: Neurodivergent (ND) Women. This needs to change.
 
Women with ADHD and/or autism experience perimenopause symptoms differently (due to brain wiring, sensory differences, nervous system challenges) AND they experience MORE health issues overall than neurotypical women (further affecting their symptoms in perimenopause).
 
(See slides for examples and data).
 
The interconnectedness of ADHD/autism and POTS, EDS, MCAS, gastrointestinal and other disorders is well known in the neurodivergent community, however many of these disorders are still commonly seen as “uncommon” or “rare,” and people who suffer from these chronic conditions (mostly women, btw!) are often dismissed, ignored, or provided anti-depressants instead of proper treatment.
 
Additionally, MANY of these disorders are further affected or triggered by hormonal fluctuations & chronic stress, so it’s even harder for women when it comes to the menopause transition. Yet sadly, we have very limited resources or research into how to treat these women — nor enough dissemination of the information we DO have.
 
So, I’m just telling you now, I’m annoyed & frustrated (for myself and on behalf of other ND women). And I’m going to do my best to help shine some light on these issues in the coming weeks and outline some ways that my own professional area (nutrition & lifestyle) can help neurodivergent women in midlife.
 
I am not THE expert here, but I do hope to be a positive voice, and one of many.

xoxo
 

02/02/2026

Top 10 Reasons to Skip Dieting in Midlife: 9 & 10

Today’s post completes our top 10 reasons to avoid restrictive diets in midlife. It is also a very important reminder that food isn’t just about calories and weight; It’s far more complex!

Nutrition, while not a magical elixir that cures all ills (no matter what the internet says), CAN indeed be incredibly supportive for:
* Reducing risk for future health issues
* Managing chronic disease
* Increasing energy and strength
* Maintaining solid muscle and bone mass
* Reducing symptoms such as hot flashes, brain fog, sleep issues, digestive distress, etc.

Very low calorie diets aren’t just low in calories, unfortunately. They may be missing a wealth of nutrients you need now more than ever!

If you have concerns about your health, your weight, your body image, and related nutritional questions, don’t hesitate to reach out. This is a complex and vulnerable time of life and you don’t have to go it alone.

p.s. If you missed reasons 1-8, check out the previous posts!