Julie Legg speaks with Julio Angel Rivera, a New York City-based writer, mental health advocate, and martial arts coach, about his experience with ADHD, bipolar disorder, depression and CPTSD.

This jiu-jitsu philosophy profoundly resonates with how Julio has come to approach ADHD and mental health, and has learned to flow with challenges and embrace nonlinear paths to progress. Diagnosed at 42, he reflects on the struggles he faced before his diagnosis and the personal growth that followed and shares his insights on neurodivergence, trauma, and resilience.

KEY TAKEAWAYS

• Decades of training in jiu-jitsu, judo, and MMA provided Julio not only a physical outlet but philosophical grounding.
• Mindfulness has become a vital tool in Julio’s mental health repertoire. He discusses the importance of learning to notice triggers and stay present during moments of dysregulation, which can help to de-escalate situations before they spiral - a skill rooted in both therapy and martial arts discipline.
• Julio is the author of Brokedown Sensei and Internal Jiu-Jitsu (released May 2025) and blogger on Threads, Medium and Substack.

LINKS

• Internal Jiu-Jitsu by Julio Rivera
• Instagram
• Facebook
• LinkedIn - Julio Rivera
• Threads
• Medium
• Substack
• The Missing Piece by Julie Legg

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Julie Legg interviews Cali Keating, a neurodivergent therapist based in Barcelona who specialises in supporting clients with the triple combo: ADHD, OCD and autism, and various dual combinations thereof.

Cali explains how OCD, like ADHD, is tied to dopamine and cortisol regulation and how these overlapping neurodivergences can complicate diagnosis and treatment.

The core of the conversation revolves around multiple neurodivergent diagnoses, commonly referred to as "multiple exceptionalities" or "twice exceptional" when someone has more than one neurodivergent condition. Cali dives into the mechanisms and nuances of OCD, especially "Pure OCD" (also known as "Pure O"), which involves intense mental rituals rather than visible compulsions.

KEY TAKEAWAYS

• OCD affects both dopamine and cortisol regulation, making it not just an anxiety disorder but also a neurological one. The compulsions aren’t just habits, they’re urgent attempts to neutralize biochemical distress caused by intrusive thoughts.
• Characterised by intrusive thoughts and compulsions used to neutralize distress, OCD is commonly misunderstood. It’s not just about neatness or repetitive behaviours—it’s a neurological survival response, often invisible and deeply distressing.
• “Pure OCD” involves mental rituals rather than visible actions—this includes rumination, mental checking, or seeking constant reassurance. These hidden compulsions often go unnoticed, delaying diagnosis and understanding.
• Traits across ADHD, OCD, and autism can appear similar—such as hyperfocus, rigidity, or sensory sensitivity—but the motivations behind those traits differ. For example, hyperfocus in ADHD might stem from dopamine-seeking, while in OCD it may be driven by an obsessive need for certainty.
• Misinterpreting those motivations can lead to support plans that miss the mark. Treating the behaviour without understanding its function (e.g. assuming rigidity is just autism-related when it may stem from OCD) can result in strategies that feel invalidating or even increase distress.
• ADHD often coexists with OCD and autism, making accurate diagnosis more complex—but also more essential. Overlapping symptoms can cloud clinical clarity unless assessed through a neurodivergence-informed lens.
• Stigma and stereotypes often delay diagnosis, particularly for women or quieter individuals. Misconceptions about what OCD or ADHD “look like” can lead to missed or misdiagnoses, sometimes for decades.

LINKS

Cali Keating - Website

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Julie returns to respond to more questions in part 2 of Curiously ADHD. She ponders an array of topics including medication, meditation, labels, genetics, unmasking and reclaiming a lost spark.

As a late diagnosed ADHDer she offers empathetic, experience-based reflections meant to validate, soothe, and support.

6 KEY QUESTIONS ADDRESSED

Q1. Medication Worries: "I've recently started ADHD medication but it's not working well for me. I've changed GPs a few times and I'm now worried my current doctor won't take me seriously. What should I do?"

Q2. Meditation Matters: "My mind is constantly noisy with internal chatter. I find it hard to sit still so meditation doesn't work for me. Do you have any tips to help?"

Q3. Label Stigma: "I'm struggling with the ADHD label after my diagnosis. I don't want people to see me as 'too hard'. Should I keep it to myself?"

Q4. Family Patterns: "My sister has ADHD and I suspect my mother does too. What are the chances I have it?"

Q5. Unmasking Fatigue: "A work colleague said that unmasking can be exhausting. What does she mean by that?"

Q6. Regaining My Spark: "I feel ashamed of things I did before my ADHD diagnosis. I carry a lot of guilt and now I think I've lost the spark I used to have. How do I move forward?"

LINKS

Self-Screening Assessment Tool – ADHD New Zealand

Email ADHDifference Podcast

The Missing Piece: A Woman’s Guide to Understanding, Diagnosing and Living with ADHD – by Julie Legg

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Thanks for listening.

• Visit ADHDifference.nz to find past episodes, videos, links, or to say hello!
• Get social with us on Instagram