What is PHOCUS?

PHOCUS is a practical ADHD-friendly nutrition framework that brings together neuroscience, nutrition, gut-brain health and self-kindness.

It helps you think about food as support, rather than as something to get right or wrong. When you live with ADHD, eating is rarely just about information. It is shaped by energy, executive function, sensory preferences, appetite signals, stress, mood, routines, sleep and the state of your nervous system.

PHOCUS gives you a gentle structure for making food choices that feel more regulating, nourishing and sustainable.

In this masterclass, we explore PHOCUS as a practical compass for supporting focus, energy, mood and regulation from the plate and beyond the plate.

P: Protein

How protein can support satiety, steadier energy, appetite regulation and the production of neurotransmitters involved in attention, motivation and mood.

We will look at practical ways to bring protein into the day, especially when mornings are scattered, appetite is unreliable, or your nervous system is already running on stress before breakfast.

H: Herbs, plants and polyphenols

How herbs, spices, colourful plant foods, cocoa, olive oil, onions, garlic, legumes, whole grains and other plant foods may support the gut microbiome, inflammation balance and gut-brain communication.

We will explore food pairings and “nutrient synergy”, so you can move away from thinking about single superfoods and towards meals that work more like a nourishing whole.

O: Omega-3 and nourishing fats

Why fats matter for brain cell membranes, mood, cognition and nervous system health.

We will look at omega-3s in a realistic, food-first way, without turning nutrition into a supplement shopping list or another source of pressure.

C: Carbohydrates with care

How to choose and combine carbohydrates in ways that may support more balanced glucose, energy, focus and emotional regulation, without demonising bread, grains, fruit or the foods you enjoy.

We will talk about fibre, microbiota-accessible carbohydrates, whole grains, legumes, oats, cereal flakes, beans, sourdough and other practical ways to feed the gut-brain axis without making life more complicated.

U: Understanding your body

How to listen more kindly to hunger, fullness, cravings, thirst, sensory needs, digestive comfort, fatigue and the internal cues that can be harder to read when you have ADHD.

This includes interoception, emotional eating, false hunger, hydration, appetite shifts, food fixation and the body signals that can become very noisy, very quiet, or very confusing. Plus the U in PHOCUS is also for Unique, Unprocessed and Umami additions to your diet.

S: Structure, self-kindness and sensory safety

How rhythm, routines, meal environment, sensory comfort, rest and self-compassion can make nutrition easier to sustain, especially when capacity is low.

We will look at small changes such as making water visible, creating a calmer eating environment, using food rituals, building minimum viable meals and reducing the shame that so often sits around food.

That is PHOCUS: a practical, compassionate food and regulation framework for ADHD body and mind.

Is this Masterclass for professionals?

Yes. If you are a health professional, nutrition practitioner, coach, therapist, educator or anyone supporting neurodivergent people, this masterclass will give you a clear and compassionate framework for your work.

PHOCUS helps you understand why adherence can fail when nutrition advice is too prescriptive, too abstract or too demanding for the person’s real-life capacity. You will learn how to introduce structure without rigidity, and how to translate evidence around the gut-brain axis, glucose stability, sensory sensitivity and executive function into practical strategies your clients or patients can actually use.

This is especially relevant if you work with ADHD, autism, emotional eating, burnout, mood difficulties, digestive issues, stress physiology or nervous system regulation. It is not just content. It is a different way of supporting people.

What if I have ADHD and simply want to understand myself better?

Absolutely, yes! This masterclass is for you too.

If you live with ADHD, suspect you may have ADHD, or recognise yourself as having an intense, sensitive or easily overwhelmed nervous system, this session will help you understand food and regulation with more clarity and less shame.

You will not be asked to follow a perfect plan. Instead, you will learn how to use PHOCUS to make small, realistic choices that support your energy, attention, mood and digestive comfort in the real world.

The aim is to help you relate to your body with more understanding, not more pressure.

Will I receive a certificate of attendance?

If you need a certificate of attendance for your records or CPD portfolio, please send me a message after completing the masterclass and I will be happy to prepare one for you.

Will there be time for questions?

The live session includes time for questions and reflection. The aim is for you to leave with a clear sense of how to begin applying PHOCUS in your personal life, professional practice or clinical work.

When and where is this Masterclass taking place?

The session is scheduled for 5pm on Wednesday 15th July 2026, at UK time, online. A Zoom link will be provided upon registration.

What if I miss the live session?

You will have access to the post-event recording, so you can watch the session in your own time.

Your purchase includes unlimited lifetime access to the exclusive Masterclass members’ area, including the full 90-minute training session with Dr Miguel Toribio-Mateas, the post-event recording, and practical materials to help you apply the PHOCUS method in your professional practice or personal life.