Did you know, though, that with the right vitamins and minerals, you can improve your mental prowess, combat stress and feel energised enough to get back into action?

Question and Answer by Roan


I’ve been under a lot of stress these past few months and feel extremely demotivated, tired, and overall just out-of-it. What can I do to feel better and help increase my alertness, memory, focus, and learning? – Chelsea Bird, 28 


Hi Chelsea, 

Let me begin by saying that you’re not alone. 

Especially over the last couple of years with everything going on in the world. However, when you find yourself in a slump and can’t seem to work out of it, it could be your body’s way of wanting to step back and ask you for help. 

Here are five steps to help you. 

Step #1.

An easy, quick win is to look at your nutrition. Start the day off with a protein and fat breakfast. Here are a few examples of breakfast’s importance and how your brain will thank you. 

Step #2.

Once you have mastered your protein and fat breakfast, look at increasing your good fats throughout the day. Here are some examples of a good source of fats, myths about Fat, how much good Fat you should have, and how using Fat in your nutrition will help your brainpower and even lose some body fat. 

Step #3.

Movement, if you have been following me for a while, you will know this is one of my cornerstones of health. I believe in using resistance training as the method of movement. The benefits cover various aspects of our health; cognitive and brain health are part of these benefits. To help you out here is how to start Resistance Training (even at Home)

Step #4.

Getting your head to the pillow and sleeping. If you were a client of mine, you would have heard me say, “There is absolutely no substitute for sleep”. Sleep helps your brain work properly and plays a vital role in how you learn and remember things. Sleep deficiency alters activity in the brain, decreasing cognitive function.

This can lead to memory and decision-making problems and affect your learning and problem-solving skills. I know this is a massive topic; if you want to dive into more with me, let’s set up a call. (Click through to sending an email, with subject Help with sleep)

Step #5.

Bring Acetyl-L-carnitine into your life. Acetyl-L-carnitine is a powerful amino acid that amps up your brain function. Acetyl-L-carnitine increases essential neurotransmitter chemicals needed for alertness, memory, focus, and learning (Just what you are after). Additionally, it provides energy to the brain and repairs damage to brain cells by stress and poor nutrition.

If you want to take a deeper dive into  Acetyl-L-carnitine, click here.

Please note, though, that while this supplement and these suggestions may be right for you, everyone deals with things differently, and thus they may require alternative solutions. 

I hope that helps.


We’re always here to help. If you have any questions or would like advice about supplements, nutrition, or training, please book in for a consultation.

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