This Easy Workday Breakfast Will Boost Your Brain Function

Can you believe it's almost June? No? Me either. The year is whipping past at break-neck speed, and I'm over here, wondering what I've done between January and now. One thing I think we can all agree on is that mid-year, our shining mental capacity to get things done is wavering, and we're hitting up the coffee machine more than once to try and clear the brain fog. Not ideal. If you're feeling like you need a little love in the area of healthy brain function, you're not alone—hence why we asked nutritionist and INF Network member, Jess Sepel for her best foods to support cognitive function, and a breakfast recipe to match. 

Interested? Scroll on. 

Jess Sepel

According to Jess, when it comes to healthy congnitive function, "it’s important to keep blood sugar levels balanced, so I recommend eating meals made with protein, good fats and fibre, which helps you feel satiated. Avoid packaged foods, refined carbohydrates and refined sugars, which leave you feeling tired, foggy headed and lethargic." For good fats, Jess recommends avocado, MCT oil, coconut oil, nut butter and walnuts. 

Jess' best tips for healthy brain function:

Avoid high-carb breakfasts: "This includes foods such as cereal, and toast".

Sleep: "The power of sleep for brain function has been proven time and time again. It’s really important to get eight hours of non-disrupted sleep".

Hydration: "Dehydration is the number one function of mental fatigue, so ensure you’re sipping on two litres of water throughout the day".

Coffee: "Starting your day with a coffee really helps with cognitive function, but having more than two to three a day can cause brain fog".

Jess recommends her JSHealth Power Protein Smoothie as a well-rounded, balanced breakfast option that will have you powering through 3 p.m. like a boss. Keep scrolling for the recipe. 


  • 1 serving of protein powder (either 100 percent natural pea, sprouted brown rice or whey protein) or 2 tbsp LSA mix, or 2 tbsp Greek yoghurt
  • 1 tbsp natural almond or peanut butter
  • 1-2 tsp stevia granules/powder or 3-4 drops stevia liquid
  • 1/2 tsp ground cinnamon
  • 1 tsp vanilla extract/powder (if available)
  • 1 tbsp chia seeds or psyllium husk
  • 1/2 cup frozen berries (can omit)
  • 1/4-1/2 frozen banana
  • 1/2 cup spinach leaves (can omit)
  • 1/2-1 cup almond or coconut milk
  • 1/2 cup ice blocks
  • 1/2 cup filtered water


  1. Add all ingredients to a food processor or blender.
  2. Pour into a glass or bowl and top with desiccated coconut, sliced fruit or nuts and seeds for the crunch factor!

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