PHOCUS: On-Demand Masterclass
ADHD-friendly nutrition for focus, energy and nervous system regulation
Food is never just about nutrients on a plate. For those of us with ADHD, eating is also about energy, appetite signals, sensory preferences, executive function, mood, stress, sleep, digestion and the state of the nervous system.
That is why I created PHOCUS, the practical food framework from my book ADHD Body & Mind.
PHOCUS brings together neuroscience, gut-brain health, nutrition and self-kindness to help you think about food as support, rather than as another thing to get right or wrong.
Watch the complete PHOCUS Masterclass in your own time and learn how to use this compassionate, neuroscience-based framework in everyday life, clinical work or professional practice. Your purchase includes lifetime access to the recording and all accompanying PHOCUS resources.
The PHOCUS-T Safety Map is an optional trauma-aware reflection available inside the members’ area. It explores how safety, tension, vigilance, judgement sensitivity, feeling watched, or feeling unsafe may shape eating and digestion. It does not ask what happened to you. It helps you notice what your nervous system may need now, so eating can be approached with more care, context and self-kindness.
In this masterclass, all three layers come together.
You will learn how to use the PHOCUS food framework, interpret your PHOCUS Eating Map result, and turn that insight into realistic next steps for your body, brain, nervous system and everyday life. The PHOCUS Eating Map helps you understand your eating needs, the PHOCUS-T Safety Map adds a trauma-aware layer where safety, tension or vigilance may be relevant, and the masterclass helps you understand what to do with that information in a practical, compassionate way.
Watch my conversation with Dr Rupy below for a taste of the food-based PHOCUS framework. In the masterclass, we go deeper and connect those strategies with your Eating Map result, your capacity, your sensory needs, and your gut-brain responses.
PHOCUS has two connected parts, plus an optional safety layer inside the members’ area:
The PHOCUS food framework helps you make food choices in a practical ADHD-friendly way. This is the food-based framework I discussed with Dr Rupy Aujla on The Doctor’s Kitchen, including protein, fibre-rich plants, healthy fats, hydration, food pairings, cravings, energy dips and gut-brain support.
The PHOCUS Eating Map helps you understand what kind of support your eating may need before you try to change anything. It looks at eating patterns, hunger and interoception, options, capacity, underlying neurobiology, sensory context and self-kindness.
My conversation with Dr Rupy gives you a flavour of the food strategies developed further in the masterclass. The masterclass then goes further by helping you apply those ideas through the PHOCUS Eating Map, so the advice becomes more personal, practical and realistic.
Is this Masterclass for me?
This masterclass is for people living with ADHD, sensitive nervous systems or intense minds who want a more compassionate and practical way to support themselves through food.
It is also for health, nutrition, education, coaching and therapeutic professionals who want to support neurodivergent people with more nuance, more biological understanding and less reliance on rigid advice.
If you work with ADHD, autism, emotional eating, burnout, mood difficulties, digestive issues, stress physiology or nervous system regulation, PHOCUS will give you a clear framework for translating the science into strategies people can actually use.
You will learn how to introduce structure without rigidity, and how to bring together evidence around the gut-brain axis, glucose stability, sensory sensitivity, executive function and nervous system state in a way that starts with capacity.
How does it work?
This is an on-demand masterclass that you can watch whenever it suits you. After purchasing, you’ll receive immediate lifetime access to the private members’ area, including the full recording, slides, interpretation guides, workbook and practical PHOCUS materials.
What you’ll learn
By the end of the masterclass, you’ll have a clearer understanding of why eating well can feel so difficult for ADHDers, even when we know what may help.
You will also have practical ways to:
build more supportive meals without overthinking them
use protein, fibre, fats, plants and hydration more strategically
work with appetite, cravings and energy dips more kindly
make your eating environment feel more regulating
adapt nutrition advice when capacity is low
apply PHOCUS in your personal life, clinical work or professional practice
understand the optional PHOCUS-T Safety Map and recognise when eating may need more safety, predictability and nervous system support before dietary change
In a nutshell, this masterclass is evidence-based ADHD nutrition with kindness at its centre. No fearmongering, perfect “meal plans” or long lists of foods to exclude. Just practical, science-informed tools to help you work with your body, your brain, and your capacity.
Everything included with your masterclass
Your £65 one-time payment gives you lifetime access to more than two hours of teaching and Q&A, five downloadable resources and both PHOCUS mapping tools. You can work through everything at your own pace and return whenever you need a refresher.
Complete masterclass and Q&A
Watch the full 2-hour, 4 minute session, including the original extended discussion and questions from delegates.
Presentation slides and references
Download the complete slide deck, including references and links to the evidence supporting the PHOCUS framework.
Practical guide and workbook
Bring PHOCUS into everyday life with the PHOCUS on the Plate Practical Guide, then use the reflective workbook to turn what you notice into realistic action.
PHOCUS Eating and Safety Maps
Complete the PHOCUS Eating Map and access the members-only PHOCUS-T Safety Map to understand the patterns, capacity and nervous system context shaping eating.
Working with Your Results guides
Download detailed guides to help you interpret both maps and choose supportive next steps without adding judgement or pressure.
Your access does not expire, so you can revisit the recording, maps and materials whenever they become useful.
Enjoy lifetime access to the complete PHOCUS Masterclass and private members’ area. Your purchase includes the full masterclass recording, presentation slides, the PHOCUS on the Plate Practical Guide, PHOCUS Workbook, and detailed guides to working with your PHOCUS Eating Map and PHOCUS-T Safety Map results.
Immediate access after secure online payment.
By purchasing, you agree to the Online Learning, Membership & Community Terms, including the recording and participation information.
The PHOCUS Eating Map
The PHOCUS Eating Map is now available as a self-reflection tool to help you understand what kind of support your eating may need right now.
Rather than asking whether you are eating “well” or “badly”, PHOCUS looks at the wider ecology of eating, including patterns, hunger and interoception, options, capacity, underlying neurobiology, sensory context, and self-kindness. Your result gives you a personalised reflection profile, including your total score, your main areas to support first, and practical starting points across each domain.
This is relevant because eating difficulties are seldom just about knowledge, motivation, or willpower. For many of us ADHDers and neurodivergent adults, eating is impacted by executive capacity, sensory load, stress, gut-brain responses, appetite shifts, emotional regulation, and the nervous system’s need for predictability and safety.
In the masterclass, you’ll use PHOCUS as a practical eating map. You will learn how to interpret your result, what each area means, and how to turn the profile into realistic next steps that support your body, brain, and everyday life.
If you are a practitioner, coach, therapist, nutrition professional, or educator
The masterclass will also help you understand how the PHOCUS Eating Map can support more neurodivergent-affirming conversations around eating, without pathologising restricted, inconsistent, delayed, sensory-driven, or low-capacity eating patterns.
Want to explore the PHOCUS Eating Map?
About Dr Miguel
Dr Miguel Toribio-Mateas
Dr Miguel Toribio-Mateas is a clinical neuroscientist, nutrition researcher and author of ADHD Body & Mind: A Compassionate Guide to Rewilding Your Nervous System with Neuroscience, Nutrition, and Gut-Brain Health.
Dr Miguel’s work brings together neuroscience, nutrition, microbiome science, nervous system regulation and lived experience of ADHD. With more than two decades of experience across research, clinical practice, education and the nutrition field, Miguel translates complex science into practical, compassionate tools for real life.
He is especially interested in how food, gut-brain health, sensory load, stress physiology and self-kindness can support ADHD wellbeing without shame, perfectionism or rigid protocols.
PHOCUS: ADHD-friendly nutrition for focus, energy and regulation
For years, I have seen ADHD approached through correction rather than understanding. PHOCUS grew from a different question: what would nutrition look like if it started with capacity, nervous system state and self-kindness?
This masterclass brings together neuroscience, nutrition and gut-brain health in a way that is practical, compassionate and deeply human. It is not another protocol to follow perfectly. It is a way of using food as support, so that your body and brain have more of what they need to focus, regulate and recover.
Dr. Miguel Toribio-Mateas, CBiol. Clinical neuroscientist, applied microbiologist and gut-brain nutrition researcher.
Would you like a kinder, more realistic way to support ADHD through food?
Begin the PHOCUS Masterclass whenever you’re ready.
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.
Can I watch the masterclass in my own time?
Yes. You’ll receive immediate lifetime access to the recording and members’ area, so you can watch the masterclass in stages, revisit particular sections and work through the materials at your own pace.
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.
What if I have questions?
The recording includes questions and reflections from the original live session. If you would like more personalised help interpreting your results or applying PHOCUS, you can also book a separate one-to-one support or mentoring session with me.
Enjoy lifetime access to the complete PHOCUS Masterclass and private members’ area. Your purchase includes the full masterclass recording, presentation slides, the PHOCUS on the Plate Practical Guide, PHOCUS Workbook, and detailed guides to working with your PHOCUS Eating Map and PHOCUS-T Safety Map results.
Immediate access after secure online payment.
By purchasing, you agree to the Online Learning, Membership & Community Terms, including the recording and participation information.