1:1 Functional Nutrition & ADHD Coaching
ADHD FROM
THE INSIDE OUT.
You don't have an information problem. You have a follow-through problem.
And, that's not a character flaw. It's a nervous system thing.
Free, 20 minutes, online.
The Accessible Nourishment™ Framework
Most nutrition support treats food as an information problem.
Most ADHD coaching treats follow-through as a behaviour problem.
The Accessible Nourishment™ framework does neither.
It's the framework behind everything I do. It combines functional nutrition, ADHD coaching, and brain science.
What's happening in your body, what's happening in your brain, and what's actually getting in the way of doing the thing. All in one place, because you can't fix one without the other two.
We look at what's happening in your body (blood sugar, energy, gut health, nutrient gaps), and we look at the real-life conditions that make follow-through hard (decision fatigue, executive function, low-capacity days, sensory overwhelm). Then we build something that actually works in your life.
This is ADHD from the inside out. And it's the only place you'll get both sides of that equation in one place.
Who this is for
✓You've always felt like your brain works differently, diagnosed or not
✓You're neurodivergent, or you strongly suspect you are, and the standard advice has never quite fit
✓You've tried every system, every plan, every app, and nothing sticks the way it does for other people
✓You're running on fumes, skipping meals, and staring into the fridge at 5 pm with nothing left
✓You know what you "should" be doing, but the gap between knowing and doing feels impossible
✓You want support that actually accounts for low-capacity days, sensory issues and a brain that doesn't follow the textbook
The process
What happens when we work together
Before our first session you fill in three things at home: the Food Access Load Scan, a food log and a health questionnaire. You do the Load Scan first. It shows me where food gets hard in your day, so our intake builds on it instead of starting from a blank page.
1Map your day
We go through yesterday, hour by hour, from when you woke up to when you went to bed: when food first happened, when your energy dropped, what happened in the hour before dinner, and what you eat when your brain is completely done. I ask about yesterday instead of a typical day, since a typical day is usually the one we wish we had. This shows us the two or three points in your day where food keeps falling apart.
2Map your body
In the same 90-minute intake we go through your health history, sleep, energy, digestion, appetite, your medications and when you take them, supplements, your cycle if it's relevant, and any bloodwork you have. I explain what your labs mean for your energy and your focus, and anything that needs your doctor goes on a written list you take to your next appointment.
3Name what's in the way
Most of the people I work with already know what would help. So we look at what makes it hard to do in your actual day: the number of decisions left by dinner, not knowing what the first step is, food you can't see when you open the fridge, smells and textures that are hard to tolerate, or a household that runs on you.
4Build your system
We build it together, in session, on a page that goes on your fridge. A first food for the morning that works with your appetite and your medication, a snack with protein in your desk drawer, your car or your bag, wherever you are when the afternoon crash comes, three dinners that need no thinking, a grocery list that restocks the same staples, and a kitchen set up so you can see what to eat. Every plan has a low-capacity version written right beside it.
5Map your week
Every follow-up starts with what actually happened in your week: what worked, what didn't happen at all, and where you were and what was going on when it didn't. A breakfast smoothie that never got made usually turns out to be a blender problem, meaning getting it out, the noise, and washing it after. We change one thing at a time, so the plan keeps fitting your real life.
6Go deeper
Once eating is steady we move to the next layer: digestion, a supplement plan small enough that you actually take it, recovery and the switch from your workday into your evening, your bloodwork follow-up, and one targeted goal like iron, blood sugar, cholesterol, hormones or sleep. We also look at the evening snacking, the takeout or the wine for what each one is doing for you, and nothing gets taken away before something else is doing that job.
★Your operating manual
In our last session we write your personal operating manual: what keeps you steady, the early signs that things are starting to slide, what a low-capacity week looks like for you, and the order to restart in after illness, travel or a hard stretch. Your whole system is written down, so it keeps running without you having to remember it.
What your package covers
Three sessions covers both maps, your first plan and one week of testing it. Six sessions adds your bloodwork, blood sugar and energy, and your groceries and kitchen. Twelve sessions goes through every step, including digestion, supplements, one targeted health goal and your operating manual.
What changes
Where you start, and where you are by the end
When we start
Food doesn't really start until the afternoon, and by dinner there's no energy or focus left to work out a meal.
↓
By the end
Eating starts earlier in the day, the afternoon slump is smaller, and you get to dinner with energy left to make it.
When we start
Every dinner gets worked out from nothing at the end of the day, and takeout is the only option that feels possible.
↓
By the end
Dinner is decided before you walk into the kitchen, and takeout is something you choose on the nights you want it.
When we start
Your bloodwork came back with numbers and nobody explained what they mean for how you feel.
↓
By the end
You understand what your body is doing, why your afternoons feel the way they do, and what to ask your doctor for next.
When we start
A cupboard of supplement bottles you stopped taking after a week.
↓
By the end
Two or three supplements you take every day without thinking about it.
When we start
One hard week and the whole plan is gone, so you wait for Monday to start over.
↓
By the end
A hard week shrinks the plan to its smallest version, and you pick it back up at your next meal with nothing to catch up on.
When we start
Every plan that didn't happen feels like proof that something is wrong with you.
↓
By the end
A plan that didn't happen tells you which part needs changing, and you know how to find that part on your own.
By the end, the food decisions that used to live in your head are on paper, on your fridge and in your grocery order, so they still happen on the days you have nothing left to decide with.
In their words
“It actually feels so much easier to eat the way I want to now. ‘PFF is your BFF’ forever!”
Christina, Toronto
“The ADHD Meal Matrix™ is a life-altering tool! I learned so much from this system, things I didn't even realize I was missing.”
Sara, Calgary
“Amy is a fantastic coach who leads with her heart. Her unique approach creates fundamental, lasting change in her clients' lives.”
Ashley, Boston
How it works
1
Every package starts with a 90-minute intake
The intake covers the first two steps above, mapping your day and mapping your body.
Follow-up sessions are 60 minutes.
2
Not ready to commit to a package yet?
No problem. Individual sessions are available to book, no package required.
Start with a single session, see how it feels, and if you want to keep going, any sessions you've already paid for can be rolled into a package at any time, no penalty.
3
Not sure where to start?
Book a free 20-minute consultation with me and we'll figure it out together.
In every package
What's included in every package
✓90-minute intake + 60-minute follow-up sessions
✓Personalized nutrition and systems plan built around your actual life
✓Session recordings so you don't have to remember everything
✓Resources, tools, and frameworks
✓Functional testing recommendations where relevant
✓Collaboration with your existing healthcare team when helpful
Packages
Choose how much time we have together
3
sessions
Just Get Me Started
90-min intake + 2 x 60-min follow-ups
For those who want clarity, a realistic starting point, and to understand what's actually going on physiologically.
Not a full overhaul. A workable foundation.
$697
6
sessions
Help Me Actually Do This
90-min intake + 5 x 60-min follow-ups
For those ready to build real systems, troubleshoot what's not working, and get enough time together to make things actually stick.
This is where most people start to feel the shift.
$1,297
12
sessions
Let's Actually Change Things
90-min intake + 11 x 60-min follow-ups
For those who are ready to go deep. If you've been struggling for a long time and you want to actually redesign how you eat, function, and feel, this is the one.
$2,197
Still on the fence?
You don't have to figure it all out right now.
Book a single session, get a feel for the work, and if it clicks, we can roll what you've paid into a package whenever you're ready.
For coaching clients
Add the WTF's For Dinner™ System
Coaching clients can add the WTF's For Dinner™ self-paced meal support system for just $97 (regular $297).
It's an ADHD-friendly food framework built to reduce decision fatigue and make meals actually happen, even on the worst brain days.
Includes the ADHD Meal Matrix™ and an AI dinner picker.
A few common questions
Do I need an ADHD diagnosis to work with you?
How is this different than seeing a dietitian?
Who do you work with?
What's the difference between individual sessions and the WTF's For Dinner™ system?
Do you offer sessions virtually?
Do you offer functional testing?
Are you covered by insurance?
Ready to see if this is a fit?
Book a free 20-minute consultation.
No pressure, no pitch. Just a real conversation.
I'm speaking at ADHD2026
See you in Baltimore
My session
Redesigning Food Systems for Low-Capacity Days
The day gets away from you, meals get delayed or skipped, and by night you're eating late because your body is trying to catch up. In this session I walk through why that pattern happens, and how to make meals more visible, more balanced and more workable on hard days.
WhenFriday, December 4, 2026, 11:00 AM to 12:00 PM ET
WhereInternational Conference on ADHD, Baltimore, Maryland
TrackAdults with ADHD
Work with me WTF's for Dinner Strategy Session About Speaking Listen Blog Contact Free guide
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