Mental Clarity Isn’t Just a Mindset Problem — It’s a Biological One

Written By Chia cheng

Why you feel foggy, anxious, and stuck — and what you could do about it.

Have you ever sat down with the best of intentions — to write that email, plan your week, go for a walk, or even just think straight — and felt like your brain just… couldn’t?

I have absolutely been there, feeling vacant, tired and when I was my foggiest, I was always left wondering what my child just said to me moments ago when I thought I was engaged and listening intently…..

It is a real struggle to get through life not to mention the endless ‘mummy, mummy, mummy demands ….’ with a foggy head, low mood and lack of enthusiam for anything going on in your life right now. Absolutely zero motivation and drive — it’s not a mindset problem. It’s a biological one.

And that means no amount of “just push through” is going to work if your body isn’t being supported the way it needs.

The truth about brain fog, low mood & anxiety

Most women I work with come to me saying things like:

  • “I just can’t focus like I used to.”

  • “I feel like I’m in a fog all the time.”

  • “I know what helps, but I can’t get myself to do it.”

  • “I’m so snappy, anxious, or flat and I don’t even know why.”

And here’s the thing — they’re not wrong. But they’re often looking in the wrong place.

Because it’s not just about mindset or willpower. These symptoms are often the result of underlying biochemical imbalances that have been building for years.

What’s really going on inside your body?

Here are some of the most common biological root causes of mental fog, anxiety, and low motivation:

1. Blood Sugar Swings

When your blood sugar is constantly crashing (hello: skipped meals, high-carb snacks, stress eating), your brain doesn’t get the steady fuel it needs — and you feel foggy, cranky, and wiped out.

2. Nutrient Deficiencies

Low levels of B12, iron, magnesium, vitamin D, and omega-3s can affect everything from memory and mood to focus and energy. You literally can’t make neurotransmitters without these.

3. Chronic Stress & Cortisol Overload

Long-term stress changes the brain. High cortisol impacts sleep, mood, memory, and inflammation — often leaving you “tired but wired” and emotionally exhausted.

4. Hormone Imbalances

In perimenopause or midlife, fluctuating estrogen and progesterone can disrupt sleep, increase anxiety, and create more inflammation — all of which affect your brain.

5. Gut-Brain Disconnection

Over 90% of your serotonin (your “feel good” neurotransmitter) is made in your gut. If your digestion is off, your brain is likely feeling it too.

6. Sleep Disruption & Poor Recovery

Without deep, restorative sleep, your brain doesn’t get a chance to reset, detox, or repair — leading to irritability, overwhelm, and fog that doesn’t shift.

Real story - It wasn’t just in his head

One of my clients recently told me:

“I used to be able to get myself out of a rut. I’d run, meditate, reset. But lately, I just… can’t. I feel heavy. Like I’m stuck in quicksand.”

We talked. We looked at the bigger picture, I asked lots of questions (haha) and what came up wasn’t just a lack of motivation — it was years of accumulated stress from the pandemic, financial pressure, family responsibilities, and the weight of always “pushing through.” Once he realised that it wasn’t a character flaw — but a physiological response to stress and burnout — everything shifted.

We made a plan. We focused on blood sugar regulation, gentle movement, and targeted rest, and little by little, the fog started to lift.

It wasn’t instant. But it was real. And that’s where true clarity starts — not with a to-do list, but with understanding what your body’s really asking for and having the patience and giving your body time to re-balance, relax and come back to equilibrium.

What can you do about it?

Here’s what I recommend to start supporting your brain and body:

  • Prioritise protein & complex carbs, fiber, good fats to keep your blood sugar steady.

  • Avoid those ultra processed foods, sugary beverages, pastries, dairy free cheeses, processed vegan foods, seed oils. These foods create so much inflammation in the body and do nothing for your health.

  • Get outside in the morning light — this helps regulate cortisol & sleep rhythms

  • Focus on magnesium-rich foods (dark leafy greens, pumpkin seeds, cacao)

  • Build in 10-minute resets during your day — just to breathe, walk, or rest

  • Start noticing your stress patterns — what feels heavy? What needs unpacking?

It really isn’t just about food or moving your body a little bit. Yes that absolutely helps 100%, but it’s about creating clarity and confidence by supporting the whole person — body, mind, and environment.

You don’t have to stay in the fog. If you are wondering how you can create a better version of yourself, it is possible. Clarity on what is going on for you IS possible…. and then you can find a path to a better you.

Chia xx

Sources for credibility:

  • Harvard Health: “Understanding brain fog and what you can do about it”

  • PubMed: Nutrient deficiencies and brain health (B12, iron, omega-3s)

  • The Journal of Clinical Endocrinology & Metabolism: The impact of cortisol on memory and mood

  • Gut-brain axis research: NIH articles on serotonin and the microbiome

Chia cheng https://www.wellnesswithchia.com
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