Shelly Moss, LCSW on ADHD: Why Focus, Motivation, and Follow-Through Feel So Hard

Shelly Moss, LCSW on ADHD: Why Focus, Motivation, and Follow-Through Feel So Hard

In this two-part episode of the Elevated Health Podcast, host Amanda interviews her mom, Shelly Moss, a counselor, about ADHD in adults with a special focus on how it presents in women. They discuss why girls are often overlooked in childhood, how ADHD can be mistaken for anxiety or depression, and why many adults are only diagnosed later in life. The conversation covers practical, everyday strategies for managing executive function challenges: scaffolding tasks, chunking large projects, using calendars and point-of-action reminders (like location-based alerts), timers, mirroring, and study techniques that combine visual, auditory, and kinesthetic learning. They also explore sleep issues, the effects of caffeine, mindfulness tools (including progressive muscle relaxation and the 5-4-3-2-1 grounding exercise), and the role of rest—mental, sensory, and emotional—in reducing overwhelm. Relationship tips highlight communication, kindness, and concrete systems to avoid resentment. The episode reviews supplemental and medical supports: magnesium forms, NAD plus methylene blue for cognitive endurance, omega-3s, stimulant medications (Adderall, Vyvanse, Ritalin) and non-stimulant options, emphasizing individualized care and working with a clinician. Listeners are encouraged to try a few manageable tools at a time, be gentle with themselves, and seek tailored help when needed.

Dr. Joshua Bowles: From Sidelines to Science

Please excuse the audio quality in this episode. Due to recording circumstances, some sections may sound rougher than usual. We appreciate you sticking with us and hope you enjoy the conversation. In this episode Dr. Joshua Bowles, a licensed athletic trainer and doctoral graduate in executive leadership for healthcare, discusses his journey from high school athletic training to leadership in human performance. He explains what athletic trainers do, the various settings they work in, and how his experience led to the Seven Bricks framework for lasting improvement. Dr. Bowles emphasizes building foundational habits over chasing quick fixes: focusing on structure rather than fleeting motivation, and prioritizing integrity and environment to make behaviors stick. He explores how consistency, identity, and small, sustainable choices lead to long-term success. The conversation covers practical recovery and performance tips—sleep timing and quality, adequate protein, hydration and electrolyte balance, and the roles of heat versus cold therapies. He also offers cautions about biohacking and peptide use, advising listeners to do their homework and consult professionals. Listeners will find takeaways for athletes of all levels and everyday people seeking better health and performance. Dr. Bowles’s book, The 7 Bricks, is available on Amazon, Walmart, and Kindle, and you can follow him on Instagram at @the7bricks.

Muscle: The Unsung Organ for Metabolic Health

This episode reframes muscle as a metabolic and endocrine organ—vital for blood sugar control, insulin sensitivity, energy, and long-term independence, not just strength or appearance. Muscle pulls glucose from the bloodstream through GLUT4 transporters, helps regulate hormones, and modestly increases resting calorie burn. Maintaining muscle supports metabolic flexibility and resilience as we age. New research shows weight loss (including from GLP‑1 medications) can reduce lean mass, but lean mass on scans includes more than just skeletal muscle. The point is intentionality: preserve muscle while pursuing weight or metabolic goals. Practical steps: prioritize protein (a common starting target is ~100 g/day), add resistance to daily life (bands, bodyweight exercises, carrying groceries, stairs), and use short bouts of movement—especially after carb-containing meals—to improve glucose use. Special considerations include hormonal differences in women and greater muscle loss with age, so plan intentionally to maintain muscle through life stages. Overall, preserving muscle is one of the highest-return investments for long-term health, metabolic control, and independence.

Dayna Schertler, LCSW: CBT to Rewire Your Thinking

On this episode, host Amanda Jones, FNP welcomes LCSW Dayna Schertler, a cognitive behavioral therapy (CBT) specialist with over 30 years of experience. Dayna and the host discuss what CBT is, how it developed, and why its structured, goal-focused approach helps people make measurable changes in anxiety, depression, trauma, and everyday problems. They cover the typical CBT session: setting an agenda, using Socratic questioning, assigning practical homework, and celebrating small wins to build momentum. Dayna emphasizes behavioral activation (starting small and building) and how testing new behaviors between sessions accelerates progress. The conversation also explores how CBT can change the brain by creating new neural pathways, the impact of adverse childhood experiences (ACEs) on lifelong mental and physical health, and the importance of integrated care that treats mental and physical health together. Dayna discusses the role of medication, nutrition, and sleep alongside therapy. To wrap up, Dayna gives tips for choosing a therapist — ask about training, orientation, and whether they use homework — and reassures listeners that evidence-based therapy can be time-limited, practical, and focused on giving you tools to thrive.

Glycemic Index vs Glycemic Load: What Actually Matters for Blood Sugar?

This episode traces the history and purpose of the glycemic index (GI), created by David Jenkins in 1981 to compare how foods affect blood glucose in controlled tests, and explains why glycemic load (GL) was introduced to account for portion size. It highlights the limits of GI testing—fasting subjects and isolated foods—and why real-world meals, meal composition, and preparation methods change glucose responses, using examples like watermelon and cooled-and-reheated rice. The show covers modern findings that individual glucose responses vary widely, how continuous glucose monitors (CGMs) reveal personalized patterns, and the many factors that influence blood sugar including sleep, stress, muscle mass, microbiome, and timing. Practical tips include pairing carbs with protein, fat, and fiber, choosing less-processed options, moving after meals, improving sleep, and using GI/GL as tools rather than moral judgments about food. Overall, the episode encourages using data wisely—focusing on how high and how long glucose rises and how well it recovers—rather than aiming for a perfectly flat glucose line, and emphasizes personalization over universal food rules.