The Inner Limits
In my last few posts, I've audited the "dirty keto" industry, built a
Today, I want to get personal and explore how that "second brain" directly impacts my first brain. For my entire life, I've navigated the world with Attention-Deficit/Hyperactivity Disorder (ADHD) and, for much of my adulthood, a persistent form of depression called Dysthymia.
Medication has been a vital tool, but my journey towards a truly clean, anti-inflammatory ketogenic lifestyle, combined with intermittent fasting, has unlocked a new level of mental clarity and emotional stability I didn't think was possible. This isn't just about weight loss or physical health; it's about feeding my brain the right fuel and quieting the internal chaos.
Understanding My Internal Operating System: ADHD & Dysthymia
To understand how food impacts my brain, you first need to understand the unique wiring I'm working with.
ADHD: Combined Presentation (Inattentive and Hyperactive/Impulsive)
I was diagnosed with ADHD way back when I was about five years old. "Combined Presentation" is the clinical way of saying my brain operates with two distinct, often conflicting, modes running simultaneously:
Inattentive: This is the "classic" daydreamer. It manifests as difficulty sustaining focus (unless it's something intensely interesting – hello, TTRPG prep!), trouble organizing tasks, forgetfulness in daily activities, and constantly losing things (keys, wallet, the point I was trying to make...). It's like having 50 browser tabs open in my brain, all playing different videos at once.
Hyperactive/Impulsive: This isn't just about being physically restless (though fidgeting is definitely a thing). It's also about internal restlessness – a brain that won't shut up, blurting out answers, interrupting others, difficulty waiting my turn, and making hasty decisions without fully thinking through the consequences.
Living with combined-type ADHD often feels like having a Ferrari engine (the hyperactive part) paired with bicycle brakes (the inattentive/executive function part).
Dysthymia (Persistent Depressive Disorder - PDD)
This diagnosis came much later, in my early forties, after wrestling with the fallout from difficult relationships and realizing something deeper was wrong. Dysthymia isn't the crushing, acute wave of major depression; it's more like a constant, low-grade drizzle of gloom that persists for years.
The official criteria mention things like poor appetite or overeating, insomnia or hypersomnia (sleeping too much), low energy/fatigue, low self-esteem, poor concentration, difficulty making decisions, and feelings of hopelessness – lasting for at least two years. For me, it felt like my "baseline" mood was just permanently set a few notches lower than everyone else's, punctuated by periods of more intense depression. The chronic fatigue and difficulty with motivation were particularly draining, especially since, for me, it has persisted for over thirty years.
The Initial Toolkit: Wellbutrin (Bupropion)
When I finally got the Dysthymia diagnosis, my psychotherapist prescribed Wellbutrin (Bupropion). This medication was a game-changer because it targets the specific neurotransmitters relevant to both conditions.
Unlike SSRIs (selective serotonin reuptake inhibitors, which, as the name indicates, primarily target serotonin), Wellbutrin is an NDRI (Norepinephrine and Dopamine Reuptake Inhibitor). By boosting norepinephrine (involved in alertness and concentration) and dopamine (crucial for motivation, reward, and executive function), it helps:
ADHD: Improve focus, reduce impulsivity, and provide a greater sense of executive control.
Dysthymia: Lift that persistent low mood, increase energy levels, and combat feelings of hopelessness.
Wellbutrin has been, and continues to be, an essential part of my mental health toolkit. But I realized it wasn't the whole picture. My energy levels still fluctuated wildly, brain fog was a constant battle, and my mood, while improved, wasn't consistently stable.
Connecting the Dots: The Gut-Brain Axis & Lifestyle
This is where my deep dive into nutrition began. I started learning about the gut-brain axis – that constant, two-way communication highway between my digestive system and my brain. I realized that the inflammation and gut dysbiosis I was fighting weren't just physical issues; they were likely pouring fuel on the fire of my ADHD and Dysthymia symptoms.
The standard modern diet – high in sugar, refined carbs, inflammatory seed oils, and artificial additives – is a recipe for disaster for a sensitive brain like mine. It creates:
Blood Sugar Rollercoasters: Leading to energy crashes, irritability, and difficulty concentrating (ADHD Kryptonite).
Systemic Inflammation: Which we now know contributes to neuroinflammation – inflammation in the brain itself, linked to both depression and cognitive dysfunction.
Gut Dysbiosis: An unhealthy gut microbiome means poor production of vital neurotransmitters (like serotonin and dopamine) needed for mood and focus, and a potentially "leaky" gut barrier allowing inflammatory molecules to reach the brain.
I realized that my medication was working upstream in the brain, but my diet was simultaneously creating problems downstream in my gut and bloodstream. It was time to change the fuel.
How "Clean Keto" Feeds My Brain
Adopting a strict, clean ketogenic lifestyle wasn't just about macros; it was about providing my brain with the stable, anti-inflammatory environment it desperately needed.
Stable Blood Sugar = Stable Focus & Mood: By eliminating sugars and starches, I got off the blood sugar rollercoaster. No more mid-afternoon energy crashes that obliterated my focus. No more "hAnger" driving impulsive decisions or worsening my mood. This stability is perhaps the single biggest dietary win for managing both ADHD and Dysthymia symptoms day-to-day.
Ketones: Premium Brain Fuel: When my body runs on ketones instead of glucose, my brain fog lifts. Ketones provide a cleaner, more efficient, and incredibly stable energy source for brain cells. For me, this translates to noticeably sharper focus, better memory recall (crucial for GMing!), and a calmer internal state.
Dousing Neuroinflammation: My commitment to ditching inflammatory seed oils (canola, soy, etc.) and embracing clean fats (olive oil, avocado oil, butter, ghee) directly targets systemic inflammation. Less inflammation in the body means less potential inflammation reaching the brain.
Nourishing the "Second Brain": By cutting out sugar (which feeds bad gut bugs) and artificial sweeteners (like the sucralose I now avoid, known to harm good bacteria), and including fiber-rich vegetables, I'm actively supporting a healthy gut microbiome. This means better neurotransmitter production and a stronger gut barrier, directly supporting my mental health.
How Intermittent Fasting (22:2) Enhances Clarity
Adding a long daily fast wasn't just for weight loss; it turbo-charged the mental benefits.
Autophagy & Brain Cleanup: That 22-hour fasting window gives my brain significant time for cellular "spring cleaning." Clearing out old, damaged cellular components helps neurons function optimally.
BDNF Boost: Fasting is known to increase Brain-Derived Neurotrophic Factor (BDNF), which supports the growth and survival of brain cells. It's like fertilizer for the brain, enhancing cognitive function and resilience.
Resetting Neurotransmitters: Fasting can help re-sensitize dopamine receptors, potentially making my Wellbutrin more effective and improving motivation and focus.
"Fasted Focus": The mental clarity many people report during fasting is real. Without the constant work of digestion, and fueled by clean-burning ketones, my brain feels sharper and less cluttered.
My Ongoing Journey: The Lifestyle in Action
Combining Wellbutrin with a clean ketogenic diet and intermittent fasting hasn't "cured" my ADHD or Dysthymia. They are part of my wiring. But this lifestyle has given me an unprecedented level of control over my symptoms.
The brain fog is largely gone. My energy levels are stable throughout the day. My mood, while still subject to life's stresses (as you know from my intro post!), has a much higher, more resilient baseline. My focus, particularly for complex tasks like work or game prep, is significantly improved.
This isn't just a diet; it's a fundamental part of my lifestyle for managing my unique neurochemistry. By feeding my "second brain" properly, I'm finally giving my first brain the support it needs to thrive.
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