¶ Energy & Fatigue

¶ Summary

“Low energy” is usually a combination of sleep debt, circadian misalignment, stress load, under-fueling/over-fueling, and training mismatch. Start by finding the dominant driver.

¶ What to Track

• Primary: energy score (1–10) at the same time daily.
• Secondary: sleep duration, caffeine timing, steps/activity minutes, stress score.
• Optional: resting heart rate trend (often rises with stress/illness/overreaching).

¶ Common Interventions (Low Risk)

• Sleep timing consistency: Sleep
• Morning light + daytime movement: Sunlight
• Training dose check: Exercise
• Stress downshift routines: Stress Management

¶ Testing & Biomarkers (Context-Dependent)

Discuss persistent or unexplained fatigue with a clinician. Common patterns considered include anemia/iron status, thyroid function, sleep apnea, depression/anxiety, medication effects, etc.

¶ First Experiment

Try a 14‑day “stability block”:

• Fixed wake time
• Stable caffeine dose + cutoff time
• Daily walk (20–45 min)
  If energy improves, you’ve found a high-leverage foundation.

¶ See Also

• Baseline & Measurement Setup
• Red Flags