Foggy to Focused Masterclass
Foggy to Focused: The Science & Strategy Behind Feeling Your Best – From the Inside Out
Have you been feeling flat, foggy, and just not yourself lately? You’re not alone. That sluggish, low-vibe feeling is more common than you think and often, it’s your body waving a little red flag saying “I need some attention!”
I recently hosted a live masterclass called Foggy to Focused where we unpacked the root causes of low mood, fatigue, and brain fog and more importantly, what you can do to change it. If you missed it, this blog post is your takeaway guide to the key science and strategies I covered.
So, let’s dive in.
What’s Really Causing You to Feel Flat, Foggy & Low?
So many of us are waking up tired, struggling to focus, and feeling emotionally all over the place, even when we think we’re “doing all the right things.” The truth? These symptoms are often rooted in a combination of:
Blood sugar imbalances
Poor gut health
Chronic stress and nervous system dysregulation
Nutrient deficiencies
Inconsistent daily habits
You don’t need a complete life overhaul to feel better. You just need the right foundations.
Gut-Brain Axis: The Key to Mood & Mental Clarity
Let’s talk about the gut-brain axis. Your gut and brain are constantly communicating through a two-way superhighway of nerves, neurotransmitters, and hormones. When your gut is out of balance, it directly impacts how you feel mentally and emotionally.
In fact, around 90% of your serotonin (your “feel-good” neurotransmitter) is made in your gut!
3 Simple Ways to Nourish Your Gut for a Better Mood:
Eat more fermented foods – Add sauerkraut, kimchi, or yoghurt to your meals to boost good bacteria.
Prioritise fibre – Think oats, lentils, fruits, and veggies. Fibre feeds your gut microbiome.
Ditch the food stress – Avoid ultra processed foods and artificial sweeteners that disrupt your gut lining. (please note, SOME processed foods have their place but what we want to reduce is the ULTRA processed stuff. The foods that are so loaded with nasties and chemicals)
When your gut is happy, your brain is clearer. Simple as that.
Blood Sugar Balance = Better Energy (and Fewer Crashes)
If you experience:
Afternoon energy slumps
Intense sugar cravings
“Hangry” moods
Anxiety or irritability between meals
…then your blood sugar is probably on a rollercoaster.
When we eat highly refined carbs or go too long without food, our blood sugar spikes and then crashes — leaving us tired, foggy, and cranky. Over time, this can lead to inflammation, hormonal issues, and increased stress on the body.
How to Balance Your Blood Sugar:
Start your day with a high-protein breakfast (e.g. eggs, lean meats, protein smoothie, Greek yoghurt with seeds).
Include a source of protein, fibre, and healthy fats at every meal.
Avoid skipping meals and when you do snack, opt for high protein/fat sources.
Balanced blood sugar = stable energy + better mood + more focus.
Daily Habits that Shift Everything
You can take all the supplements in the world, but if your daily habits aren’t in check, they’ll only do so much. It’s the small, simple things that set the foundation for mental clarity, energy, and wellbeing.
Here are the basics I recommend to every client (and live by myself):
Hydration
Dehydration is a silent focus killer. Start your day with a big glass of water and aim for 2–2.5L daily. Bonus: add lemon or electrolytes for an extra boost.
Sleep
Poor sleep = poor brain function. Aim for 7–9 hours of quality sleep and keep a consistent routine, even on weekends.
Balanced Nutrition
Focus on real food. Colourful veggies, quality protein, healthy fats, and complex carbs. Ditch the restrictive mindset, food is fuel, food is JOY.
Movement & Mindfulness
Even 15 minutes of daily movement or mindfulness (walk, breathwork, journaling) can lower cortisol and improve your nervous system health.
If you’re tired of feeling meh, know this: You don’t need to push harder. You just need to slow down and nourish smarter.
Your mood, energy, and clarity don’t come from another cup of coffee or another hustle hack, they come from understanding your body and giving it the support it needs.
When we slow down, tune in, and build consistent habits, the transformation starts to happen.
Want to Go Deeper?
If you loved these insights and want more support, come join me in the 8-Week Mood Boost Program. It’s the exact framework I’ve used to help hundreds of women regain their energy, focus, and emotional balance and I’d love to support you too.
We cover:
Gut health
Blood sugar
Hormones
Mood-boosting food
Lifestyle habits
… and so much more
Let’s go from foggy to focused, together.
Love,
Malissa x