evolve
nutrition + health coaching
for women with ADHD
Does this sound like you?
After decades of alternating between, “Doesn’t everybody struggle with the same stuff I do?” and, “There must be something wrong with me, why can’t I do better at life?” you’ve finally learned that you have ADHD (through self-discovery or formal diagnosis).
This explains a lot…but you’re disappointed by the lack of support and options being offered by your medical providers. Is medication really the only way to treat this? Isn’t there a more empowering perspective?
You’re worried that you might be eating the wrong foods for ADHD and making your symptoms worse. You want to eat well and support your brain, but there’s so much information out there and you don’t know where to start or who to trust.
You’re interested in food, nutrition, being more active, and living a healthier lifestyle, but it’s hard to stay consistent with any routines.
You like being outside in your yard, visiting the neighborhood park, and going on trips to scenic places. You’d love to get outside more, and you know that it helps you feel calmer and more confident, but life is so busy and you struggle to make time for outdoor activities.
You’d be stoked to connect with other women on a similar path to support and encourage each other in a kind, validating, and judgement-free community.
Work with a nutritionist to learn exactly which foods soothe/reduce ADHD symptoms, and get some personalized shopping lists + recipes?
Start eating more of your favorite foods, more often, WITHOUT dieting or restricting any “bad” foods?
Adopt simple new nature-based techniques to boost your focus + motivation and help you become a calmer, happier version of yourself?
Incorporate more “you” time into your daily routines without compromising your existing priorities or responsibilities?
Reject neurotypical advice and protocols that don’t work for you / make you feel bad about yourself, replacing them with ADHD-friendly activities, practices, and tools that actually help you get more things done and have fun in the process?
Prioritize your physical health and fitness like never before, building trust in yourself and strength in your body (even if it’s been extremely difficult to stick with health routines/protocols in the past)?
What if you could...
MS, Nutrition
Health Coach | Hiking Guide | ADHD Mentor
Hi! I’m Caroline
I just discovered last year (at age 39!) that I have ADHD.
After decades of wondering if something was wrong with me or if I just needed to try harder, it was a huge relief to have a scientific explanation for my struggles. But I needed more answers, and I needed a treatment plan.
As a nutritionist, health coach, and hiking guide, I was instantly curious about women with ADHD:
How does food impact our sensitive brains and nervous systems?
What should we be eating more of / less of?
Can food help us reduce the amount of medication we need to feel “normal,” and to thrive?
Since busy urban environments are so stimulating, how often should we be getting outside into quieter places to let nature work its magic on us?
Are other women asking these same questions? Can I help them discover a healthier, more empowering way of life with this kind of neurodivergence?
After digging into the scientific literature, experimenting in my own life, and sharing my findings with many friends and clients, I got answers to all my questions.
YES—food makes a huge difference in the way we feel physically, mentally, and emotionally with ADHD.
YES—spending time in nature makes a tremendous impact on our nervous systems, resulting in a much calmer, more confident version of ourselves.
YES—other women with ADHD absolutely want to learn about these strategies and connect with others on the same path.
So, the idea for my new group coaching program, Evolve, was born.
We start on May 6, 2024 and I’d love to have you in the program!
Enroll by April 30 and Save $300! Use code BIRDIE
evolve
1-payment bonus!
Forest Hot Springs Retreat
Hike to a secluded, forested hot springs with Caroline + other women in the program in August
Includes ADHD-friendly lunch + snacks
Located ~2 hours from Seattle
Need to learn more?
Book a free consultation.
evolve
3-month
nutrition + wellness program for women with ADHD
Module 1: Nutrition
Learn the science behind the PFF protocol (protein + fiber + fat) to boost your motivation, improve your focus, reduce your cravings, kick your sugar habit, and sustain your energy throughout the day.
Make PFF your BFF to start thinking and feeling better than ever.
Protein
Online Lesson + 3 Recipes + Personalized Shopping & Snacking List
May 7 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
Fiber
Online Lesson + 3 Recipes + Personalized Shopping & Snacking List
May 14 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
Fat
Online Lesson + 3 Recipes + Personalized Shopping & Snacking List
May 21 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
Module 2: Nature
Nature connection is a crucial part of any treatment plan for sensitive, neurodivergent women like us. Learn how to de-stress, tune out the distractions, and balance your nervous system. Relax into your true authentic center through small daily practices, weekly rituals, and regular getaways.
You’ll be amazed at how much more you can get done and how much your relationships improve when you set aside this sacred time for yourself.
Daily Practices
Online Lesson + 3 Daily Practices to try
June 4 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
Weekly Rituals
Online Lesson + 3 Weekly Rituals to try
June 11 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
Seasonal Getaways
Online Lesson + Personalized Travel Planning Lists & Resources
June 18 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
Module 3: Wellness
Now it’s time to solidify your foundation in authentic, true-to-you well-being with ADHD.
Learn how to say a confident “nope!” to neurotypical protocols and programs that never stuck and always made you feel bad about yourself—instead, enjoy healthful and restful activities that are uniquely effective and helpful for women with ADHD.
Sleep
Online Lesson + 3 Practices to try
July 2 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
Cardio Exercise
Online Lesson + 3 Cardio Activities to try
July 9 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
Time Management
Online Lesson + 3 Productivity Tools to try
July 16 @ 4pm Pacific: Live Coaching Call w/ Caroline + other women in the program
3x/month VIDEO LESSON
(to watch/listen to on your own) with simple strategies + tips for an ADHD-specific health and wellness topic3x/month LIVE COACHING CALL with Caroline*
to participate in with the other women in the program, getting answers to your questions and personalized support around your specific blocks/challenges
*calls will be recorded and shared only with group membersADHD-friendly goal-setting for new habits that are actually sustainable
Neurodivergence-informed protocols and information to avoid overwhelm / overcommitment
An affirming, supportive space to explore all the thoughts and emotions that come up around food, body image, and health
What to expect
during the program
Confidence + Clarity around ADHD Nutrition
You’ll wake up every morning knowing exactly what and when to eat to feed your brain, balance your hormones, and enjoy everything you eat!Consistent Motivation to Keep Getting Outside
You’ll make time for your favorite activities in nature, even when it feels kinda hard or you’re feeling overwhelmedUnshakable Faith in Your Ability to Succeed
You’ll gain a new set of ADHD-friendly tools, practices, strategies, and beliefs that will set you up for success in every aspect of your life—romance, family, career, fitness, community, and more.
What you’ll take with you
for the rest of your life
Enroll by April 30 and Save $300! Use code BIRDIE
evolve
1-payment bonus!
Forest Hot Springs Retreat
Hike to a secluded, forested hot springs with Caroline + other women in the program in August
Includes ADHD-friendly lunch + snacks
Located ~2 hours from Seattle
evolve
is the program for you if...
You’re genuinely curious about how food and nutrition can boost your brain function to help you perform better at work, communicate clearly in relationships, and just feel better overall. You want to learn about the healthiest options for your neurodivergent brain, and you’re willing to try some new things.
You like to be outside (when the conditions are right, of course). You know you would benefit from some encouragement and motivation to spend more time in nature, whether that’s walking through the park around the corner or taking a big road trip to a national park.
You’re willing and able to commit 2 hours/week for 3 months. You’ve got a busy life with career, family, and hobbies, but the topics in this program are interesting to you! You’re excited about what you’ll learn in this program and eager to find out how much better you can feel in your brain + body.
While the strategies in this program are deceptively simple (i.e. “include protein in every meal and snack”), you recognize that simple doesn’t always mean easy. You’d love some support and accountability from a wellness expert with ADHD as you experiment with these healthy new concepts and build sustainable habits around them.
This program is not
a good fit for you if...
You don’t really believe that food has the ability to impact your ADHD symptoms—that’s what medication is for. You just want to eat whatever and be left alone.
You’re not “outdoorsy” and not willing to change that. Despite potential benefits on the ADHD brain, nature time is not something you plan to make part of your life.
You’re way too busy right now to dedicate 1-2 hours per week to anything beyond your existing commitments. Between work and family demands, you’re hanging on by a thread and literally don’t have any extra time.
You already know a lot about ADHD and aren’t interested in foundational topics like eating more protein and getting more sleep. You’d rather nerd out on graduate-level topics like MTHFR gene mutation, gluten-triggered cytokines, or explaining the connection with Ehlers-Danlos syndrome.
Ok, you’re interested,
but maybe you’re worried that...
You don’t want to (over)commit to yet another program that’s just going to overwhelm you with information that you can’t consistently apply in your life. You’ve tried to make changes like this before and you’re nervous about investing in something that you weren’t able to maintain over the long term.
…but unlike all the mainstream/neurotypical stuff we tried before we knew we had ADHD, this program was specifically designed for women like us. Every lesson offers small, manageable suggestions for you to choose from based on what seems realistic for you and what actually sounds fun/enjoyable. You’ll also get lots of personalized support along the way—I won’t let you give up on yourself or the program! When you wander off the path (which is totally normal), I’ll be there to gently guide you back and remind you what you’re capable of. 🧡 Book a free consultation if you want to chat more about this and ensure you’ll get the support you need.It’s already too late. You needed this program 10 or 20 years ago. You’re grieving the life you didn’t have because you didn’t know you had ADHD.
…but this is your second chance to live the rest of your life in balance and alignment with your true nature. No matter your age now, it’s not too late, especially with your highly-adaptable brain—it loves to learn new things! The grief is real, though, and we’ll make time to honor it during the program while we chart a new path for your future.You’re already so busy. You can’t even get the stuff done on your to-do list. Is this program going to put more pressure on you to do even more stuff?!
…but the nutrition and wellness practices you’ll learn in this program will free up SO MUCH space for you mentally, physically, and emotionally. Your entire relationship with your to-do list will change as you start feeding your brain what it needs and balancing your sensitive nervous system, improving executive function week-by-week.Signing up for a program like this would be selfish (which you’ve been criticized for in the past). It would be more responsible to dedicate this time + energy to your family, your career, your friends, your unfinished projects in the garage, etc.
…but wouldn’t everyone else around you benefit enormously if you started thinking better, feeling better, eating better, sleeping better, communicating better—essentially, if you started creating balance instead of chaos? Taking care of your brain and body to show up as the happiest, healthiest version of yourself will make a profoundly positive impact on your community.It costs money, maybe much more than you usually spend on health/wellness.
…but you went untreated for decades, trying to navigate a neurotypical world with a neurodivergent brain and believing the whole time that there was something wrong with you. Isn’t it about time you provided your brain and body with the care you actually deserve? What if this was a life-changing investment, equipping you with knowledge and confidence that would pay dividends for decades to come?
(If money is tight right now, but you’re a “YES” for this program otherwise, I welcome payment plans and would be happy to design a creative solution with you.🧡 Book your free consultation now and we’ll chat about this!)
Enroll by April 30 and Save $300! Use code BIRDIE
evolve
1-payment bonus!
Forest Hot Springs Retreat
Hike to a secluded, forested hot springs with Caroline + other women in the program in August
Includes ADHD-friendly lunch + snacks
Located ~2 hours from Seattle
Still have questions?
Book a free consultation.
“I was amazed at Caroline’s ability to help me view my goals in a totally different light. She helped me to let go of some of the rigid ideas I fell trap to for so long. She provided information I was able to understand and made suggestions for healthier options that I have been able to incorporate into my everyday patterns.
I was immediately drawn to her warmth, compassion, and expertise on how our wonderful bodies work! If you’re considering working with Caroline, please do, she will not disappoint.”
- Mona
“What I appreciate most about working with Caroline is her gentle way of taking things that feel emotionally loaded and translating them into simple stats or facts. She removes the guilt/shame from so many thoughts I have struggled with for so long, and that is such an incredible gift.
Before working with her, I was feeling absolutely stuck, embarrassed of my perceived failure, shameful. Now I feel I can transform my thoughts of shame into acceptance and really believe small changes/steps are truly the path to great successes in life.”
- Josie
FAQs
Will you give me a list of “good” foods and “bad” foods for ADHD?
Yes and no.
Yes, you’ll get tons of education around the healthiest, best foods for ADHD, along with lists and planning tools to help include them more easily in your daily meals and snacks.
No, you won’t be instructed to remove or restrict any of your favorite foods. Foods on the “naughty” list immediately become more attractive to our ADHD brains, so instead of labeling certain foods as “bad,” we simply include as many of the “good” foods as we possibly can. This inclusive food model, combined with concepts of intuitive eating (aka eating what you want) has been shown in the scientific literature to make the most positive impact on long-term, sustainable behavior change with food.
Are you going to make me go hiking?!
LOL, only if you want me to!
This program absolutely includes nature-based activities to calm your nervous system and retrain your attention toward a slower, more soothing, less frantic, and less overwhelming way of life.
But, you’ll only be encouraged to connect with nature in the ways that you enjoy, whether that’s walking through a beautifully landscaped garden, gazing at crashing ocean waves, or tending to your houseplants.
No hiking required…although if you do want to do more of it, I’ll definitely help you make it happen!
I literally just discovered last week that I think I have ADHD. Do I need a formal diagnosis to participate?
This program is open to all women who identify with the symptoms of ADHD and are looking for some relief from things like: disorganization, overwhelm, challenges with productivity, sugar addiction, blame/guilt/shame, plus all the food & body image issues that result from these symptoms.
I got diagnosed a while ago and I’m already taking medication. Will I benefit from this program?
Yes! Medication is the most studied method of treatment and can be highly effective in regulating neurotransmitter production in the brain to manage/reduce ADHD symptoms…AND, there are many additional support systems for ADHD, including specialized nutrition and nature-based practices like the ones we learn in this program.
Whether you’re taking medication or not, you have so much confidence, self-awareness, and success to gain from this coaching program. Plus, you’ll gain a new community of women like you who are stepping into a new level of authenticity, acceptance, and action.
Are we going to learn about why ADHD occurs and get into the nitty-gritty science around it?
In short, no. This is not a college class, it’s a coaching program, which means we focus on behavior change and new habit formation (rather than education alone, which doesn’t usually help you make changes in your life). Each week includes a 10-20 minute lesson and 3+ new recipes or practices to experiment with.
The strategies in this program are simple, straight-forward, and actionable. For example, in Week One, the goal is simply, “Eat more protein,” and you’ll get recipes + actionable plans to make that happen.
Our weekly live calls on Zoom will help you address any roadblocks on your path as you build and fortify healthy new habits that you can stick with for the rest of your life.
What if I miss one of the live coaching calls, or I have a scheduling conflict?
Every live coaching call will be recorded and shared with the women in the program. (I will never share our confidential calls outside of the program, and I ask everyone in our group to agree to the same level of confidentiality.) If you need to miss a Zoom call, you can submit your question ahead of time and I’ll be sure to address it during the live session.
Ready to sign up?
Still not sure?
Either way, book a free consultation so I can answer all your questions about the program!
Whether we decide to work together or not, you’ll leave with a list of personalized strategies in food and nature to help ease your most difficult ADHD symptoms.