🔋 Chronic Fatigue / Low Energy
Low iron / anemia
Tired, breathless on exertion, pale; heavy periods or low intake.
Take iron with vitamin C, away from coffee and dairy.
If it's iron, correcting it is transformational — and the only failure mode is bad timing, which this fixes.
Move — the mechanics that fix it: Confirm then correct
Check ferritin; pair iron-rich foods with vitamin C; avoid coffee/tea with iron meals.
- Isometric Chest Squeezes
- Isometric Wipers
- Back Flyes - With Bands
- Air Bike
Fuel — foods to fuel it
- Lean beef (cooked) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Kiwi fruit (local SG)
- Orange (local SG)
- Red bell pepper (local SG)
Daily nutrient targets: iron: 18mg (goal), vitamin: 90mg (goal), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Iron — ★★★★☆
- Vitamin C (Ascorbate) — ★★★★☆
- B-Complex / B12 / Methylfolate / B6 — ★★★★☆
- Caffeine — ★★★★★
- Metformin — ★★★★★
- EPO (Erythropoietin) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes chronic fatigue / low energy?
Low iron / anemia. Tired, breathless on exertion, pale; heavy periods or low intake.
What exercises help chronic fatigue / low energy?
Key movements: Isometric Chest Squeezes, Isometric Wipers, Back Flyes - With Bands, Air Bike.
What should you eat for chronic fatigue / low energy?
Foods that support it: Lean beef (cooked), Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Kiwi fruit, Orange.
What supplements help chronic fatigue / low energy?
Evidence-ranked options: Iron, Vitamin C (Ascorbate), B-Complex / B12 / Methylfolate / B6, Caffeine, Metformin.