Vision of Health

ADHD has become one of the most talked-about mental health conditions online, but separating genuine symptoms from everyday forgetfulness, distraction and personality traits can be surprisingly difficult.

In this episode of Vision of Health, we take a closer look at what ADHD really is, how it can present beyond the stereotypical image of a hyperactive child, and why so many adults are only being diagnosed later in life.

Joining Dr Frankie is Dr Judith Mohring, a consultant psychiatrist with more than 25 years of experience working with ADHD. She is also the founder of ADHDEd, a platform focused on helping clinicians and patients better understand the assessment and treatment of ADHD.

We explore why ADHD can be missed for years, particularly in women, what happens in the brain, the connection between ADHD and emotional regulation, eating behaviours and sleep, and what changing hormones can mean for symptoms. We also look at medication, exercise, diet, GLP-1 receptor agonists and some of the latest thinking around the biology of ADHD.

In this episode you'll learn:
00:30 Do I Have ADHD or Is Social Media Telling Me I Do?
03:10 Diagnosed With ADHD in Midlife: What It Changes
04:27 What Is ADHD? Understanding the ADHD Diagnosis
06:40 ADHD Symptoms: Why It Doesn’t Always Look Like Hyperactivity
10:17 Why ADHD Is Often Missed or Diagnosed Later in Life
13:01 ADHD, Social Media and Screen Time: Is TikTok Making Us Less Focused?
14:14 ADHD and Dopamine: What’s Actually Happening in the Brain?
18:36 ADHD, Distraction and Hyperfocus: Why You Get Sidetracked
20:23 Is ADHD Genetic? Can ADHD Be Passed From Parents to Children?
23:02 Who Should Get Assessed for ADHD? When Do You Need a Diagnosis?
25:50 ADHD and Emotional Regulation: Sensory Overload and Autism
32:21 ADHD Time Blindness: Why You’re Always Running Late
35:14 ADHD and Binge Eating: How ADHD Can Affect Eating
36:57 ADHD in Women: How Hormones, Perimenopause and Menopause Affect Symptoms

ADHD isn't simply a question of whether you're distracted, late, energetic or forgetful. As this conversation makes clear, it can be much more nuanced than that, and a diagnosis doesn't necessarily mean that something is "wrong" with you. For some people, understanding how their brain works can provide a new framework for both their challenges and their strengths.

Learn more about Dr Judith Mohring: @adhded.with.drjudith
Website: https://www.diversediagnostics.co.uk/
Instagram: https://www.instagram.com/adhded.with.drjudith/

Follow Dr Frankie Jackson-Spence: @drfrankiejs
https://www.instagram.com/drfrankiejs/

Don’t forget to follow Vision of Health on Instagram too: https://www.instagram.com/visionofhealthpod
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Can food really shape your brain? Chartered psychologist Kimberley Wilson on the science of nutrition, mood and mental health.

We treat the brain and the body as if they’re two different projects. A cardiologist for the heart, a gastroenterologist for the gut, a psychologist for the mind. But the brain is an organ, oxygenated by the same blood, fed by the same nutrients, and shaped by the same lifestyle as everything else.

As “brain health” becomes the next wellness buzzword and the internet is flooded with gut-brain axis claims, supplement pitches and mood-food promises, working out what’s actually supported by evidence has never been harder.

In this episode, Dr Frankie is joined by chartered psychologist and MSc-qualified nutritionist Kimberley Wilson, author of How to Build a Healthy Brain and Unprocessed, for a grounded, evidence-based conversation on what food, sleep, stress and movement actually do to your brain - and where the popular claims fall apart.

Drawing on more than a decade of clinical work, including seven years running the therapy service at Europe’s largest women’s prison, Kimberley explains where the science is strong, where it’s overstated, and why looking after your brain is about far more than doing a crossword.

In this episode, you’ll learn:
Timestamps:
00:00 Why We Can’t Separate the Brain from the Body
01:42 What Working in a Women’s Prison Taught Her About Nutrition and Behaviour
04:30 The Ultra-Processed Food Problem: What It Does to Your Brain
06:51 Insulin Resistance, Type 3 Diabetes and Dementia Risk
10:41 Why Healthy Life Expectancy in the UK Is So Low
13:19 Sleep as a Jet Wash for the Brain
16:12 Exercise, Brain Volume and Building Cognitive Reserve
19:28 Why the Benefits of Movement Are Independent of Weight Loss
22:00 The Gut-Brain Axis: What’s Real and What’s Overhyped
25:25 The 90% Serotonin Myth — and What It Actually Means
31:57 Why We Reach for Sugar When We’re Stressed
34:00 The Milkshake and Horror Movie Experiment
36:14 What Alcohol Really Does to Your Brain
38:11 The Red Wine Myth and the J-Curve Explained
39:52 Why the Mediterranean Diet Has the Strongest Data
42:25 The Truth About Blueberries and “Brain Foods”
46:05 The Reversed Flynn Effect: Are We Getting Less Intelligent?
50:04 Mindfulness and Gratitude — Fluffy or Physiological?
52:07 When Mindfulness Isn’t the Right Tool
55:41 Three Practical Tips for Building a Healthier Brain

Your brain isn’t a separate machine sitting on top of your body. It’s an organ, and it responds to the same things every other organ does - what you eat, how you sleep, how you move, and how you handle stress.

The evidence doesn’t support magic foods, single supplements, or one-size-fits-all fixes. It points, consistently, to overall dietary patterns, physical activity, sleep quality and social connection as the levers that actually matter for long-term brain health.

Connect with Kimberley Wilson
Instagram: https://www.instagram.com/foodandpsych

Follow Dr Frankie Jackson-Spence on Instagram: @drfrankiejs
https://www.instagram.com/drfrankiejs/

FOLLOW Vision of Health on Instagram: https://www.instagram.com/visionofhealthpod/

If you enjoyed this episode, please subscribe, leave a review and share it with someone who’s tired of oversimplified “brain food” advice.
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Are ultra-processed foods really THAT bad? Dietitian Nichola Ludlam-Raine separates fact from fiction.

Ultra-processed foods (UPFs) have become one of the biggest talking points in nutrition. They're often blamed for obesity, heart disease, type 2 diabetes, gut health issues, and even poor mental wellbeing. But what does the evidence actually show?

As 'no UPF' products flood supermarket shelves and social media amplifies fear around food, separating evidence from hype has never been more difficult.
In this episode, Dr Frankie is joined by specialist dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed Food, for a balanced, evidence-based conversation on what ultra-processed foods actually are, what the research shows, and how to make healthier food choices without unnecessary fear or restriction.

With over 16 years of experience across the NHS and private practice, Nichola explains where the evidence is strong, where it remains uncertain, and why your overall dietary pattern matters far more than any single ingredient.

In this episode, you'll learn:
What ultra-processed foods actually are and how they differ from processed foods.
What the evidence says about obesity, diabetes, heart disease, and mental wellbeing.
Whether additives and emulsifiers are really harming your gut.
Why much of the current evidence is observational and how to interpret it.
How UPFs influence appetite, cravings, and satiety.
The role of sleep, stress, exercise, and overall diet quality.
Whether oat milk, protein bars, protein powders, and convenience foods deserve their bad reputation.
Plant-based processed foods vs animal-based options.
Simple, realistic ways to improve your diet without becoming overwhelmed.
Ultra-processed foods aren't inherently ‘good’ or ‘bad,’ and they aren't the sole cause of chronic disease.
The bigger issue is when they crowd out foods rich in fibre, protein, and essential nutrients. Rather than focusing on individual additives, the evidence consistently shows that overall dietary patterns have the greatest impact on long-term health.

Connect with Nichola Ludlam-Raine
Instagram: https://www.instagram.com/nicsnutrition/?hl=en
Website: https://nicsnutrition.com/

Follow Dr Frankie Jackson-Spence on Instagram: @drfrankiejs
https://www.instagram.com/drfrankiejs/
Follow Vision of Health on Instagram: https://www.instagram.com/visionofhealthpod/
If you enjoyed this episode, please subscribe, leave a review and share it with someone trying to make sense of the ultra-processed food debate.

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Pilates is everywhere. Reformer studios are popping up on every corner, social media is full of ‘Pilates body’, content, and it’s often positioned as a smarter, more supportive alternative to traditional gym training.

But what does the science actually say?

Can Pilates build muscle? Is Reformer Pilates enough for strength and fitness? Does it really improve posture and back pain? And how does Pilates compare with weights, cardio and HIIT when it comes to long-term health and longevity?

In this episode of Vision of Health, Dr Frankie Jackson-Spence is joined by physiotherapist, Pilates educator and author Tracy Ward to unpack the science behind one of the world’s most popular forms of movement.

Tracy is the founder of Freshly Centered, a physiotherapy-led Pilates platform focused on women’s health and evidence-based movement. With degrees in Biomedical Science and Physiotherapy, more than 15 years of teaching experience and a background in global Pilates education, she brings a research-led perspective to a space often shaped by trends and aesthetics.

Together, they explore what Pilates does particularly well, where it has limitations, and how it fits alongside strength training, cardio, HIIT and walking for long-term health.

What you’ll learn
The evidence behind Pilates for strength, posture, mobility and back pain
Whether Pilates can build muscle and improve strength on its own
Reformer Pilates vs mat Pilates - what’s the difference?
Pilates, body composition, ‘toning’ and fat loss
How Pilates compares with weights and cardio for fitness and longevity
Whether Pilates is enough for bone density, metabolic health and cardiovascular fitness
Pilates for chronic pain, injury rehabilitation and recovery
How often you need to do Pilates to see results
The truth behind common Pilates and wellness claims, including cortisol and stress
Pilates during pregnancy, postnatal recovery and menopause
How to combine Pilates, walking, cardio and weights into a balanced weekly routine

Pilates can be a powerful tool for strength, mobility and movement control - but it doesn’t have to be an either/or when it comes to exercise.

This episode cuts through the hype to explore where Pilates genuinely fits into a healthy, sustainable approach to movement, fitness and longevity.

Learn more about Tracy and Freshly Centered: https://www.freshlycentered.com/about/

Follow Tracy on Instagram: https://www.instagram.com/freshlycentered/?hl=en

Follow Dr Frankie Jackson-Spence on Instagram: https://www.instagram.com/drfrankiejs/

Follow Vision of Health on Instagram: https://www.instagram.com/visionofhealthpod/

If you found this episode useful, share it with a friend who’s trying to make sense of the Pilates boom or wondering how to build a balanced exercise routine for long-term health.

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Ozempic, Wegovy and Mounjaro are changing the conversation around obesity and weight management. For many people, GLP-1 receptor agonists can mean less hunger, fewer cravings and relief from the constant “food noise” that can make weight loss feel impossible.

But as these medicines become more mainstream, the conversation is becoming more complex. Weight loss is not automatically the same as better health - and when appetite drops, it can become harder to eat enough protein, fibre and essential micronutrients, while protecting muscle mass matters more than ever.

In this episode of Vision of Health, Dr Frankie Jackson-Spence is joined by nutrition therapist Ian Marber, author of The GLP-1 Handbook, to look beyond the headlines. They explore how GLP-1 medications such as Ozempic and Mounjaro work, who they may be suitable for, the nutritional considerations during treatment, and how to use them as part of a sustainable approach to long-term health.

With more than 25 years of clinical experience, including a practice on London’s Harley Street, Ian brings a practical and grounded perspective to one of the biggest conversations in modern health.

What You'll Learn
What happens nutritionally when people start eating significantly less.
Why protein intake and maintaining muscle mass are so important during weight loss.
How rapid weight loss can affect metabolism and body composition.
Why fibre, micronutrients and overall diet quality matter when taking GLP-1s.
What a realistic and balanced approach to eating can look like during treatment.
Why resistance training plays an important role alongside medication.
What happens when people stop taking GLP-1 medications and why weight regain is common.
Practical ways to help reduce the risk of rebound weight gain.
What to consider before starting a GLP-1 medication.
Why obesity remains such a major global health issue.
How GLP-1 medications moved from diabetes treatment into mainstream weight management.
Whether weight gain is really about willpower or whether biology plays a much bigger role.
How these medications affect appetite and the brain's response to food.
The potential health benefits beyond weight loss, including metabolic and heart health.
Who these medications may be suitable for and who they may not be suitable for.

GLP-1 medications can be powerful tools, but they are not the whole picture. What you eat, how you move and how you maintain muscle all matter too.
The goal isn't simply to lose weight. It's to support your health and build something that lasts.

Learn More About Ian Marber: Ian Marber's website
Follow Ian on Instagram: @ianmarber_

Follow Dr Frankie Jackson-Spence: @drfrankiejs

And don’t forget to follow Vision of Health on Instagram too: @visionofhealthpod

If you learnt something from this episode, share it with someone who is trying to understand GLP-1 medications such as Ozempic and Mounjaro, how they work and whether they might be right for them.
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