🔋 Chronic Fatigue / Low Energy
Mitochondrial inefficiency
Persistent low energy despite adequate sleep and iron.
A daily easy 20-minute walk or zone-2 session.
Aerobic base rebuilds mitochondria; keeping it easy means you'll actually do it even when tired.
Move — the mechanics that fix it: Aerobic base
Zone-2 cardio to build mitochondrial density; support with CoQ10/creatine.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Spinach (cooked) (local SG)
- Pumpkin seeds (local SG)
- Tofu (firm) (local SG)
- Almonds (local SG)
Daily nutrient targets: iron: 18mg (goal), vitamin: 90mg (goal), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- CoQ10 / Ubiquinol — ★★★☆☆
- Creatine Monohydrate — ★★★★★
- PQQ · Ergothioneine · Carnosine · Quercetin (brief) — ☆☆☆☆☆
- Alpha-Lipoic Acid (ALA) — ★★★☆☆
- NMN / NR (NAD⁺ precursors) — ★★★☆☆
- Caffeine — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes chronic fatigue / low energy?
Mitochondrial inefficiency. Persistent low energy despite adequate sleep and iron.
What exercises help chronic fatigue / low energy?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Isometric Chest Squeezes.
What should you eat for chronic fatigue / low energy?
Foods that support it: Salmon (cooked), Sardines (canned in water), Spinach (cooked), Pumpkin seeds, Tofu (firm).
What supplements help chronic fatigue / low energy?
Evidence-ranked options: CoQ10 / Ubiquinol, Creatine Monohydrate, PQQ · Ergothioneine · Carnosine · Quercetin (brief), Alpha-Lipoic Acid (ALA), NMN / NR (NAD⁺ precursors).