Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
Let’s talk about it: brain fog. That hazy, sluggish feeling that makes you forget why you walked into a room, lose your train of thought mid-sentence, or read the same paragraph three times without absorbing a word.
If you’ve been there, you know how frustrating it is. And if you’re over 30, juggling work, wellness, and a million tabs open (in your browser and your brain), brain fog can start feeling like your default setting.
Here’s the good news: it doesn’t have to be.
Below, I’m breaking down the real reasons your brain might feel cloudy and what actually helped me clear the fog and start focusing like a human again.
1. I Fixed My Blood Sugar First
I used to think brain fog was a “sleep issue.” Turns out, my blood sugar was swinging all over the place. Every time I ate something sweet or carby without protein or fat, my energy would spike then plummet—and with it, my ability to think.
What worked:
- I started pairing carbs with healthy fats and protein
- No more skipping breakfast (my brain hates that)
- I added cinnamon and apple cider vinegar to help stabilize glucose
Want to dive deeper? Read how glucose spikes affect your brain.
2. I Started Eating for My Brain
I used to eat like I was trying to be skinny. Now I eat like I want my brain to work.
Brain-fueling swaps I made:
- Eggs instead of cereal in the morning
- Salmon or sardines 2-3x per week
- Walnuts, blueberries, leafy greens almost daily
- Swapped out seed oils for extra virgin olive oil
Pro tip: Dr. Uma Naidoo has amazing resources on nutritional psychiatry.
3. I Gave My Mitochondria Some Love
Your brain uses about 20% of your body’s energy. That energy comes from mitochondria—the little powerhouses inside your cells. If they’re tired, you’re tired.
What helped:
- Daily light movement (walking, yoga, light weights)
- Cold showers (yes, they’re brutal, but wow)
- Prioritizing sleep hygiene like it was my job
And yes, I started using a supplement that supports mitochondrial health. But I’ll save that for another post 😉
4. I Ditched Caffeine After 2PM
I didn’t realize how badly my afternoon coffee was messing with my sleep. And guess what? Poor sleep = morning brain mush.
Quick swaps that helped:
- Mushroom coffee or green tea in the afternoon
- Magnesium glycinate before bed
- Blue light glasses for screens after 6pm
Want to know more about how caffeine messes with your sleep cycles? Here’s a quick breakdown.
5. I Got Honest About My Stress
When you’re chronically stressed, your body diverts energy from “non-essentials” like focus and memory. It’s like your brain is constantly running in the background trying to put out fires.
My favorite stress-busters:
- Breathwork (box breathing is my go-to)
- Journaling brain dumps every night
- Saying no to more stuff, even if it’s hard
I also took a serious look at my digital habits. Doomscrolling = mental clutter. No thanks.
6. I Cut Back on Multitasking
We wear multitasking like a badge of honor. But the truth? It wrecks your attention span and increases mental fatigue.
What I changed:
- One tab rule (yes, really)
- Set “focus sprints” with a 25-minute timer
- Put my phone in another room while working
When I stopped trying to do everything at once, my brain could finally focus on something.
Final Thoughts
Brain fog isn’t just a nuisance. It’s your body waving a little red flag that something’s off. And for me, addressing my habits—not just buying another supplement—was the key.
I feel sharper, calmer, and more present than I have in years. And no, it didn’t happen overnight, but it did happen.
If you’re feeling stuck in a mental haze, start small. One habit. One shift. Your brain will thank you.
You got this, Zara
