5 Foods to Fight Fatigue: What to Eat for Energy (Vegan Friendly!)

We have all experienced those dreaded bouts of overwhelming tiredness and fatigue. Mindfulness is important in all areas of our lives, including what we eat. To fight fatigue, it can help to be mindful of what’s on your plate. A health report at Harvard stated that what and how you eat can retain “mental sharpness”. To keep your energy up, consider eating more of the following foods:

#1 Seasonal Fruits and Vegetables

Fruits and vegetables that are in season are picked once they ripen naturally, so they are more likely to contain all those good nutrients. Fruits are high in natural sugars which can be absorbed by our bodies and transformed into energy. Vegetables are a fantastic source of dietary fiber, a type of carbohydrate that can improve vitamin and mineral absorption in the body, which could raise your daily energy levels. Some of my favorites include dark leafy greens (like spinach and kale) and beets. Did you know you can eat both the beetroot and the leaves? They’re perfect for salads and side dishes!

#2 Bananas

One of my favorite foods and something I eat almost every day are bananas. They are high in potassium (needed to synthesize protein and metabolize carbohydrates!) and are perfect for that much needed energy boost. Bananas are also good for more than fighting fatigue. Other health benefits include increased muscle performance, lower blood pressure, and improved bone health.

#3 Sweet Potatoes

Sweet potatoes deserve a special shout-out as a helpful food to fight fatigue because they are high in various vitamins and minerals like iron, magnesium, and vitamins C and A. Vitamin C is required for our bodies to transport fat into the cells, where they are then burned off to provide us with energy. Vitamin A supports the immune system and is an essential vitamin for growth and development.

#4 Complex Carbohydrates

Choosing whole-grain foods and complex carbohydrates instead of processed, refined foods means that your body gets the full benefit of the added fiber and nutrients.

For example, oats are one of the best sources of slow-releasing energy because they are high in low GI complex carbohydrates. These types of carbs release energy much slower than high GI complex carbohydrates (like white bread and puffed cereals).

Another great complex carbohydrate is brown rice, one cup of which contains the daily requirement of manganese, a trace mineral that helps the body regulate energy.

#5 Nuts and Seeds

These powerhouse foods are some of the best to beat fatigue and give you that energy boost you need to get through the day. Try some brazil nuts (one brazil nut contains the daily recommendation for selenium) or pumpkin seeds (high in plant protein) for the perfect afternoon snack.

Bonus #6 Soybeans

Soybeans are high in calcium, potassium, and plant protein (over 16 grams of protein per 100 grams of soybeans!). They are a great energy-boosting addition to any meal. Soybeans are also high in magnesium (which helps increase the quality and duration of your sleep), improve blood circulation, and support heart health.

Our diet directly relates to how our bodies perform and how we feel. Fueling ourselves with the right foods can help increase our energy levels and fight off that fatigue. Support your body with those energy-boosting foods and support your mind with neuro-training on the Rewire App. Rewire’s Neuro-Training protocols are backed by over 10 years of scientific research and have been shown to create a cognitive adaptation that reduces your rate of perceived exertion (RPE) when under physical and mental load thereby increasing your capacity to perform at your best.


Harvard Health. (n.d.). A Guide to Cognitive Fitness. [online] Available at:

Harvard Health Publishing (2019). Eating to boost energy – Harvard Health. [online] Harvard Health. Available at:

Porter, M.P. (n.d.). 7 Foods That Will Boost Energy Fast. [online] The Beet. Available at: [Accessed 8 Apr. 2022].‌

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The Best Habits for Your Brain

Did you know that mental decline is common as we age? Many people fear the consequences of aging, such as declining cognitive and mental function or loss of independence. However, there some habits we can implement that have been shown to improve brain health.

Here are the top 5 habits for Brain Health:

1. An active lifestyle and the right diet

Physical activity has been shown to slow the process of brain aging and degenerative pathologies, such as Alzheimer’s Disease and diabetes. Studies have also proven that an active lifestyle can improve memory and cognitive processes.

Both endurance and resistance exercise allow for muscle synthesis, but there is no consensus on the impact of different types of exercise on brain health. However, research has shown that habitual exercise has a positive impact on both physical and mental health, including brain health.

Additionally, a nutritious diet can help prevent cognitive impairment and improve brain health. Studies have proven that nutrients such as omega-3 fatty acids and vitamins (particularly vitamins B, D and E) can positively impact cognitive processes.

2. Balance

Practicing mindfulness and finding the right balance is an important habit that can help us reduce stress and engage positively with the world around us. A poor work-life balance has been shown to have long-term negative impacts on our brain health.

3. Healthy sleep habits

Research has shown that “sleep plays a vital role in brain function” and adults need about 7 hours of sleep every night to be able to perform their best. Check out our article on how to optimise your sleep here!

Other benefits of sleep include:

  • Supports mental health
  • Improves memory
  • Reduces inflammation
  • Supports the immune system

The Rewire App has a personalized Sleep Priming Session because we know just how important quality sleep is.

4. Social interaction

A study in 2020 showed that “social engagement may protect against cognitive decline” and accumulating research has proven that socializing is good for our brain health. Interacting with others trains our brains and social contact can help us improve memory formation and build mental resilience.

5. Stimulate the brain

In the same way that we exercise our bodies, our brains need exercise too. Studies have shown that stimulating the brain can enhance cognitive function and build mental resilience. Interested in learning more? Read about the worst habits for your brain here.

Rewire’s Neuro-Training protocols are backed by over 10 years of scientific research and have been shown to develop mental resilience. Rewire takes a holistic approach to achieving peak performance by providing tools for training and recovery of both the mind and body.

Give Rewire a try and experience how good habits can help the health of your brain! Train both your physical and mental fitness with Rewire today.

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Harvard Health. (2006). 12 ways to keep your brain young. [online] Available at: [Accessed 16 Apr. 2022].

Di Liegro, C.M., Schiera, G., Proia, P. and Di Liegro, I. (2019). Physical Activity and Brain Health. Genes, [online] 10(9), p.720. Available at:‌‌

Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, [online] 9(7), pp.568–578. Available at:‌ (2016). Poor work-life balance leads to poor health later in life. [online] Available at: [Accessed 16 Apr. 2022].‌

Medic, G., Wille, M. and Hemels, M. (2017). Short- and long-term Health Consequences of Sleep Disruption. Nature and Science of Sleep, [online] Volume 9(9), pp.151–161. Available at:‌

Cynthia Felix, MD, MPH, Caterina Rosano, MD, MPH, Xiaonan Zhu, PhD, Jason D Flatt, PhD, MPH, Andrea L Rosso, PhD, MPH, Greater Social Engagement and Greater Gray Matter Microstructural Integrity in Brain Regions Relevant to Dementia, The Journals of Gerontology: Series B, Volume 76, Issue 6, July 2021, Pages 1027–1035,

Al-Thaqib, A., Al-Sultan, F., Al-Zahrani, A., Al-Kahtani, F., Al-Regaiey, K., Iqbal, M. and Bashir, S. (2018). Brain Training Games Enhance Cognitive Function in Healthy Subjects. Medical science monitor basic research, [online] 24, pp.63–69. Available at:‌

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