https://www.ledigpsykolog.no/pedro-lozada/?fbclid=PAZXh0bgNhZW0CMTEAAaeS8oQthKdnvX6EUeT78fxgszg7zWXHfTOiHVFBOYylPRlX_ZyO

PsychFit, Sognsveien 75 F (Ullevål Stadion), Oslo (2026)

27/04/2025

"👋 Parents of ADHD Warriors!

As a psychiatrist and fitness coach, here's a science-backed HIIT workout to help your child manage ADHD symptoms naturally!

🎯 Why HIIT Works:
• Boosts focus and attention
• Improves executive function
• Enhances mood

⏰ Best Times:
• Morning (pre-medication)
• After school (3-4 PM)
• Early evening

💪 Kid-Friendly HIIT (20-30 mins, 3-4x/week):

Warm-up (5 mins):
• Fun jogging games
• Dynamic stretches

Main workout (15 mins):
30s work / 30-60s rest
• Jumping jacks
• High knees
• Star jumps
• Squat jumps

Cool-down (5 mins):
• Light walking
• Simple stretches

Questions? DM me!

"

"👋 Foreldre til ADHD-krigere!

Som psykiater og treningscoach deler jeg en forskningsbasert HIIT-treningsøkt som kan hjelpe barnet ditt med å håndtere ADHD-symptomer naturlig!

🎯 Hvorfor HIIT fungerer:
• Øker fokus og oppmerksomhet
• Forbedrer eksekutive funksjoner
• Forbedrer humøret

⏰ Beste tidspunkter:
• Morgen (før medisin)
• Etter skolen (15-16)
• Tidlig kveld

💪 Barnevennlig HIIT (20-30 min, 3-4x/uke):

Oppvarming (5 min):
• Morsomme joggeleker
• Dynamisk tøying

Hovedtrening (15 min):
30s arbeid / 30-60s hvile
• Jumping jacks
• Høye kneløft
• Stjernehopp
• Squathopp

Nedkjøling (5 min):
• Lett gange
• Enkel tøying

Spørsmål? Send meg en DM!

"

27/04/2025

🧠 The Science Behind ADHD & Exercise: It's More Than Just Movement!

Research confirms what I've seen in my practice: Exercise is a powerful tool for managing ADHD symptoms.

Here's what science tells us:

✨ Research shows that just one workout session can:
• Boost attention span
• Improve executive function
• Enhance motor abilities
• Reduce core ADHD symptoms

🏃‍♂️ But here's the exciting part - complex activities like:
- Rock climbing
- Martial arts
- Team sports
- Functional fitness

Show even greater benefits than simple cardio!

As both a psychiatrist and fitness coach, I've seen firsthand how combining mental health treatment with strategic physical activity creates lasting positive changes.

Want to learn more about how movement can help manage ADHD? DM me or check out my upcoming workshops!

📚 Read the research:
• Effects of physical exercise on children with ADHD: https://pubmed.ncbi.nlm.nih.gov/34856393/
• Systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/37033046/

21/04/2025

Vitamin D: The Critical Link Between Sunlight and Mental Health

As a psychiatrist and functional fitness coach, I often see how Vitamin D deficiency impacts mental health. Here's what you need to know about this crucial nutrient:

🧠 Impact on Brain Function:
• Regulates over 900 genes in the brain
• Supports neurotransmitter production
• Maintains cognitive function
• Reduces neuroinflammation
• Protects brain cells

🔍 Mental Health Symptoms of Deficiency:
• Depression-like symptoms
• Anxiety
• Mood swings
• Poor concentration
• Memory issues
• Fatigue
• Sleep disturbances

📊 Diagnosis:
• Blood test measuring 25-hydroxy vitamin D
• Optimal levels: 50-125 nmol/L
• Many Norwegians are deficient due to limited sunlight

🌟 Treatment Options:

Supplementation
• Prescribed by healthcare provider
• Dosage based on individual needs
• Regular monitoring

Natural Sources
• Sunlight exposure (15-30 minutes daily when possible)
• Dietary sources

🍽️ Rich Food Sources:
• Fatty fish (salmon, mackerel, herring)
• Cod liver oil
• Egg yolks
• Fortified dairy products
• UV-exposed mushrooms
• Fortified cereals

Living in Norway presents unique challenges for Vitamin D production. Our limited sunlight exposure, especially during winter months, means many of us need supplementation to maintain optimal levels.

Important: Always consult with a healthcare provider before starting supplementation. Vitamin D levels can be easily tested, and proper dosing is crucial for optimal results.

As both a mental health professional and nutrition coach, I can help you understand how Vitamin D and other nutrients impact your mental wellness. Want to learn more about optimizing your mental health through nutrition? Contact me for a consultation.

21/04/2025

🇬🇧 Understanding Depression: A Mind-Body Perspective

What exactly is depression? As a psychiatrist, psychotherapist, and functional fitness coach, I often explain that depression is far more complex than just feeling sad or "having the blues."

Depression is a serious health condition that affects:

🧠 Your Mind
• Persistent sadness or emptiness
• Difficulty concentrating
• Negative thought patterns
• Memory problems
• Decision-making challenges

💪 Your Body
• Sleep disturbances
• Changes in appetite
• Physical fatigue
• Unexplained aches and pains
• Slowed movements or agitation

🌱 Your Daily Life
• Reduced interest in activities
• Withdrawal from social connections
• Work or study difficulties
• Changes in daily routines
• Impact on relationships

The good news? Depression is treatable. Through my integrated approach combining psychiatry, psychotherapy, and lifestyle interventions, we can work together to:

• Understand your unique experience
• Develop effective coping strategies
• Build sustainable healthy habits
• Strengthen your mind-body connection
• Create lasting positive change

Depression might feel overwhelming, but you don't have to face it alone. As both a mental health professional and fitness coach, I'm here to support your journey to wellness with evidence-based treatments and practical lifestyle strategies.

Ready to take the first step? Contact me to learn more about how we can work together.

🇳🇴 Å Forstå Depresjon: Et Sinn-Kropp Perspektiv

Hva er egentlig depresjon? Som psykiater, psykoterapeut og funksjonell treningscoach, forklarer jeg ofte at depresjon er langt mer komplekst enn bare å føle seg trist eller "være nedfor."

Depresjon er en alvorlig helsetilstand som påvirker:

🧠 Ditt Sinn
• Vedvarende tristhet eller tomhet
• Konsentrasjonsvansker
• Negative tankemønstre
• Hukommelsesproblemer
• Utfordringer med beslutningstaking

💪 Din Kropp
• Søvnforstyrrelser
• Endringer i appetitt
• Fysisk utmattelse
• Uforklarlige smerter
• Langsomme bevegelser eller uro

🌱 Ditt Daglige Liv
• Redusert interesse for aktiviteter
• Tilbaketrekking fra sosiale relasjoner
• Vansker med arbeid eller studier
• Endringer i daglige rutiner
• Påvirkning på forhold

Det positive? Depresjon kan behandles. Gjennom min integrerte tilnærming som kombinerer psykiatri, psykoterapi og livsstilsintervensjoner, kan vi jobbe sammen for å:

• Forstå din unike opplevelse
• Utvikle effektive mestringsstrategier
• Bygge bærekraftige sunne vaner
• Styrke din sinn-kropp forbindelse
• Skape varig positiv endring

Depresjon kan føles overveldende, men du trenger ikke å møte det alene. Som både psykisk helsearbeider og treningscoach, er jeg her for å støtte din reise mot velvære med evidensbaserte behandlinger og praktiske livsstilsstrategier.

Klar for å ta det første skrittet? Ta kontakt for å lære mer om hvordan vi kan jobbe sammen.

20/04/2025

What is a Psychiatrist?

A psychiatrist is a medical doctor who specializes in mental health.
That means we’ve been through medical school, and we understand how the body and brain work together.

We can:
• Diagnose mental health conditions
• Prescribe and manage medication
• Offer guidance on sleep, nutrition, and lifestyle

But that’s not all.
Psychiatrists also receive training in psychotherapy — so we can talk with you, not just treat symptoms. Some of us (like me) integrate therapy into every session.

I combine the biological, psychological, and social aspects of mental health to support lasting change.

18/04/2025

🧠 Exploring the Depths of Psychodynamic Therapy | Utforsking av Psykodynamisk Terapi

[English]
As a psychiatrist and psychotherapist, I believe in treating the whole person - both mind and body. But what exactly is psychodynamic therapy?

Imagine your mind as an iceberg. The tip represents your conscious thoughts and behaviors - what you're aware of right now. But beneath the surface lies a vast world of unconscious thoughts, feelings, and experiences that shape who you are and how you relate to others.

Psychodynamic therapy is like being an explorer of your inner world. Together, we:
• Uncover how past experiences influence your present life
• Identify recurring patterns in relationships and behaviors
• Develop insights into unconscious motivations
• Transform understanding into lasting positive change
• Work through emotional challenges at their root

My unique approach combines traditional psychodynamic therapy with physical activity and nutrition, creating a comprehensive path to wellbeing. Whether you're dealing with anxiety, depression, stress, or seeking personal growth, we'll work together to create lasting positive changes.

[Norsk]
Som psykiater og psykoterapeut tror jeg på å behandle hele mennesket - både sinn og kropp. Men hva er egentlig psykodynamisk terapi?

Tenk på sinnet ditt som et isfjell. Toppen representerer dine bevisste tanker og handlinger - det du er klar over akkurat nå. Men under overflaten ligger en stor verden av ubevisste tanker, følelser og erfaringer som former hvem du er og hvordan du forholder deg til andre.

Psykodynamisk terapi er som å være en utforsker i din indre verden. Sammen:
• Avdekker vi hvordan tidligere erfaringer påvirker ditt nåværende liv
• Identifiserer gjentakende mønstre i relasjoner og atferd
• Utvikler innsikt i ubevisste motivasjoner
• Transformerer forståelse til varige positive endringer
• Arbeider med emosjonelle utfordringer ved roten

Min unike tilnærming kombinerer tradisjonell psykodynamisk terapi med fysisk aktivitet og ernæring, og skaper en helhetlig vei til velvære. Enten du sliter med angst, depresjon, stress eller søker personlig vekst, vil vi jobbe sammen for å skape varige positive endringer.

Contact me to learn more about how psychodynamic therapy can help you.
Ta kontakt for å lære mer om hvordan psykodynamisk terapi kan hjelpe deg.

"

17/04/2025

The Power of Self-Care for Your Mental Health: Simple Tips to Boost Your Well-being

🌟 Self-care isn't just a treat; it's a key ingredient for mental strength! Consistency is key, so let’s dive into how you can build it into your daily routine.

🍃 Deep breathing isn't just for yogis! Set aside a few minutes each day for deep breaths to reset your mind and reduce stress.

🥗 Eating well isn't about dieting—it's about fueling your body with the good stuff! A balanced, nourishing meal can do wonders for your mood.

🎨 Got a hobby? Make time for it! Whether it's painting, journaling, or gardening, doing what you love keeps you grounded and happy.

⏰ Sleep is your superpower! Aim for 7-9 hours a night to boost mood and mental clarity.

🌞 Don’t underestimate the power of sunshine! A few minutes outside can lift your spirits and get that vitamin D working.

💪 Exercise is a natural mood booster. Try a quick workout or a leisurely walk to get those endorphins flowing.

🚿 Turn bath time into a self-care ritual! Add some calming essential oils and take time to unwind.

📚 Reading is a great escape. Picking up a good book can transport you to another world, giving your brain a much-needed break.

🧠 Remember, self-care is personal, and there's no one-size-fits-all. Find what makes your soul happy and add it to your routine!

PsychFit

27/04/2025

27/04/2025

21/04/2025

21/04/2025

20/04/2025

18/04/2025

17/04/2025

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