Movement Breaks as Regulation Tools

If you’ve ever felt overwhelmed by advice to “hack your dopamine,” or wondered why traditional approaches feel incomplete, this interview with Dr. Miguel Toribio-Mateas, “The Creative Scientist,” delivers refreshing insights and compassionate tools for thriving as a neurodivergent human. 

ADHDers often spend years trying to “fix” themselves from the outside in—through medication, planners, routines, and hacks—only to discover that true thriving might come from learning to listen to and trust their bodies. 

Dr Miguel introduces the concept of embodied neuroscience and explains why ADHD is far more than a brain-based disorder, unraveling the complex interplay between our nervous system, gut health, hormones, and emotional regulation.

Get ready to rethink what it means to support ADHD—from the inside out.

Episode Highlights:

• It’s Not Just Dopamine: Sure, dopamine’s part of the story. But Dr Miguel reminds us it’s just one instrument in a much bigger orchestra of brain and body chemistry. ADHD isn’t just a “brain disorder”—it’s an embodied experience, affected by everything from our gut health to our hormones and daily rhythms.
• Stop Trying to “Hack” Yourself: Instead of endless hacks, planners, and productivity tools, what if we tuned into our internal signals? Think: listening to hunger cues, taking movement breaks, honoring our need for rest—a holistic approach that begins on the inside.
• Self-Trust Is Everything: If you’ve ever struggled to trust your thoughts, feelings, or impulses, you’re not alone. The conversation offered hope: as we learn to regulate (and accept!) our unique internal ecosystem, intuition and awareness can flourish.
• Bringing it Back Home: Instead of survival mode, Dr. Miguel encourages us to “come back home” to ourselves—filling our cups with connection, nourishment, movement, and acceptance, rather than burning out on outside fixes.
• ADHD as an Advantage: Messy, complex, and beautifully curious—these traits can be assets in business and life. Don’t let anyone oversimplify you! 

Meet Our Guest 

Dr Miguel Toribio-Mateas is a clinical neuroscientist, applied microbiologist, and nutritionist whose work bridges brain, body, and lived experience. For over 2 decades, he has explored how the gut, nervous system, and microbiome shape mood, focus, and emotional balance.

Dr. Miguel is an Honorary Research Fellow at Cardiff University’s School of Psychology and lectures in nutrition at the University of West London. His forthcoming book, “ADHD Body and Mind” (Jessica Kingsley Publishers) will be published in 2026. 

 Website - LinkedIn - Instagram - Substack - Thrive With ADHD Course 

Make it Practical: 

Practice Tuning Into Your Body: Notice and respond to basic bodily needs (hunger, thirst, bio breaks, rest, or movement) instead of ignoring or suppressing them during hyperfocus or stress.

Shift from External Fixes to Internal Awareness: Take time to notice what your body and emotions are asking for and explore activities that help you feel grounded and present (e.g., walks in nature, nourishment, movement, or connection).

Work on Rebuilding Self-Trust: Reflect on ways to start trusting your instincts, signals, emotions, and intuition around food, rest, motivation, and needs—especially if you have a history of doubting yourself.

Let Go of Perfectionism and Pathologizing: Recognize that ADHD is messy, complex, and unique to each person. Practice self-compassion and radical self-acceptance, instead of striving to“fix” yourself.

Integrate, Don’t Eliminate: You don’t have to choose between mainstream (medication, structure) and holistic (nutrition, mindfulness, nature) approaches. Blend what serves you best.

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© 2025 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / Outro music by Vladimir /  Bobi Music / All rights reserved.