In this week’s episode of The ADHD Women’s Wellbeing Podcast, we’re exploring the complex and often overlooked intersection of ADHD, hormones, and women’s mental health, particularly during pivotal life transitions like perimenopause.

I’m joined by Dr. Helen Wall, a GP and registered menopause specialist with the British Menopause Society. Helen is also a resident GP on BBC Breakfast, a columnist for Woman magazine, and public health clinical director in Greater Manchester. She therefore brings both clinical expertise and real-world empathy to bridge the gap between professional healthcare and accessible, compassionate advice to ensure women feel heard, understood, and properly supported.

We explore why so many women feel dismissed or misdiagnosed when seeking help for emotional and physical symptoms related to hormone fluctuations, and touch on everything from progesterone sensitivity and HRT, to advocating for yourself at the GP, and the growing need for women’s health education that takes neurodiversity seriously.

I discuss the crossover of ADHD and hormones in my new book, The ADHD Women's Wellbeing Toolkit, which is now available. Grab your copy here!

Key Takeaways:

• Why so many women with ADHD report mental health declines during perimenopause, including PMDD, anxiety, and mood disorders.
• The connection between hormonal sensitivity and neurodivergence, and why it's often overlooked by mainstream medicine.
• How stereotypes and stigma contribute to late ADHD diagnosis in women, especially in midlife.
• The shift in how menopause is being discussed and treated post-COVID.
• The dangers of a "one-size-fits-all" approach to HRT and why personalised prescriptions matter.
• Why clinicians must join the dots between long-term anxiety and depression and undiagnosed ADHD or hormonal issues.
• The growing importance of patient-led care and better GP education around menopause and neurodiversity.
• How to advocate for yourself at the doctor’s office when your concerns have been dismissed.

Timestamps:

• 01:50 – ADHD & Hormonal Concerns
• 04:00 – Perimenopause & Mental Health
• 06:10 – Misconceptions About ADHD Hormones
• 10:06 – ADHD in Women: The Hidden Struggles
• 16:19 – Personalised HRT & Progesterone Sensitivity
• 25:12 – Women’s Health Advocacy in Practice
• 31:21 – Self-Advocacy for Better Treatment

More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and come home to who they really are. Sign up here!

Inside the More Yourself Membership, you’ll be able to:

• Connect with like-minded women who understand you
• Learn from guest experts and practical tools
• Receive compassionate prompts & gentle reminders
• Enjoy voice-note...

Have you been struggling to get out of bed lately, stick to your routines or noticed a shift in your mood as the days have got shorter? If your answer is yes, this episode is for you!

In this More Yourself episode, we revisit a clip from my recent workshop about Resting Through the Seasons. We discussed the impact of natural light and seasonal shifts on sleep, circadian rhythm and emotional regulation for women with ADHD. As well as exploring the small changes you can make to have a big impact.

This isn’t about quick wins or productivity hacks. It’s about understanding your body, honouring your needs, and finding rhythms that feel good to you.

My new book, The ADHD Women's Wellbeing Toolkit, is now available, grab your copy here!

Key Takeaways:

• How seasonal changes impact sleep, mood, and energy, especially for women with ADHD
• Why morning light is a natural “medicine” that helps regulate melatonin, mood, and motivation
• The role of circadian rhythms and how to work with your internal clock, not against it
• Why ADHD night owls may struggle more during seasonal shifts
• The influence of hormones (e.g. HRT and progesterone) on sleep quality and emotional regulation
• Tips for creating calming, gentle rituals and a sleep-friendly bedroom environment
• Why acknowledging the impact of seasonal change (without blame) is key to self-compassion

Timestamps:

• 00:00: Understanding Seasonal Changes and Sleep Quality
• 00:26: Understanding ADHD and Circadian Rhythms
• 07:23: The Importance of Morning Light for ADHD Management
• 12:07: The Importance of Evening Routines for Rest and Recovery
• 15:52: Understanding Hormonal Influences on Sleep

If you enjoyed this clip, we'd love you to join us for our next live workshop on 16th December. Explore below to join the More Yourself community.

More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and come home to who they really are. Sign up here!

Inside the More Yourself Membership, you’ll be able to:

• Connect with like-minded women who understand you
• Learn from guest experts and practical tools
• Receive compassionate prompts & gentle reminders
• Enjoy voice-note encouragement from Kate
• Join flexible meet-ups and mentoring sessions
• Access on-demand workshops and quarterly guest expert sessions

To join for £26 a month, click here. To join for £286 for a year (a whole month free!), click here.

We’ll also be walking through The ADHD Women’s Wellbeing Toolkit together, exploring nervous system regulation, burnout recovery, RSD, joy, hormones, and self-trust, so the book comes alive in a supportive community setting.

Links...

In this week’s episode of The ADHD Women’s Wellbeing Podcast, we’re exploring the emotional complexities of female friendship through the lens of ADHD!

I'm joined by Dr. Gilly Khan, a clinical psychologist and author of Allow Me to Interrupt: A Psychologist Reveals the Emotional Truth Behind Women's ADHD, to explore how emotional dysregulation, Rejection Sensitive Dysphoria (RSD), and masking impact our ability to form and maintain healthy social connections, but also help us develop the deepest and most supportive friendships.

We discuss why friendships can feel overwhelming, how the fear of being left out (or left behind) can trigger deep emotional responses, and how self-awareness and communication can help us nurture more authentic relationships.

My new book, The ADHD Women's Wellbeing Toolkit, is now available, grab your copy here!

• How emotional dysregulation and rejection sensitivity (RSD) can impact female friendships, often leading to misunderstandings and emotional overwhelm.
• Why ADHD women often prefer direct, meaningful communication.
• How small talk or indirect social norms can feel confusing or exhausting.
• The common experience of feeling excluded or disconnected in group friendships, especially during times of emotional sensitivity.
• The pressure to mask or people-please in social settings, and the toll that takes on mental wellbeing.
• The power of gently “filtering” through friendships to focus on quality over quantity.
• Why FOMO, birthday anxiety, and fear of people not showing up are amplified for women with ADHD.
• How to honour your social battery by setting boundaries and creating space to recharge.
• Building self-awareness around your social patterns can help reduce RSD triggers and protect your emotional energy.
• The impact of finding your “tribe” in friendships where you can be fully yourself, without masking or performing.

Timestamps:

• 00:01: Introduction to ADHD Women's Wellbeing
• 12:12: Navigating Female Friendships and ADHD
• 22:44: Understanding Social Dynamics in Women's Friendships
• 25:45: Navigating Social Expectations and Personal Reflections
• 40:00: Understanding Neurodivergence and Authenticity

More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and come home to who they really are. Sign up here!

Inside the More Yourself Membership, you’ll be able to:

• Connect with like-minded women who understand you
• Learn from guest experts and practical tools
• Receive compassionate prompts & gentle reminders
• Enjoy voice-note encouragement from Kate
• Join flexible meet-ups and mentoring sessions
• Access on-demand workshops and quarterly guest...