Unmatrix Fit: 33 Symptom Protocols for Energy, Healing & Alignment

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Welcome to the complete guide of body-based, symptom-specific healing — rooted in Unmatrix Yourself philosophy. Here, you’ll find deeply aligned protocols for the 33 most common imbalances faced by conscious beings navigating a modern world. Every plan includes:

A specific workout using internal energy or bodyweight movements A FODMAP-safe diet plan for gut-brain harmony A precision-based supplement stack to restore your cellular communication

Let’s begin!

1. Fatigue

Workout:

Qi Gong Morning Energy Flow (15 min)

5 min: Energy Ball Breathing 5 min: Gathering Qi (arm sweeps) 5 min: Spinal Wave Activation Best done outdoors on waking.

Diet:

Green Power Smoothie

30g spinach 100ml almond milk 50g pineapple 15g chia seeds 10ml MCT oil Blend fresh each morning.

Supplements:

L-Carnitine Tartrate – 500mg (morning, powder) Essential Amino Acids – 7g (post-Qi Gong) Magnesium Citrate – 200mg (evening)

2. Brain Fog

Workout:

Neuro-Qi Activation (20 min)

3 min: Box Breathing 7 min: Body shaking + blinking 10 min: Cross-body Tai Chi arms Best done before work or deep focus.

Diet:

Anti-Fog Morning Bowl

50g quinoa 1 boiled egg or 50g tofu 25g sautéed zucchini 5g pumpkin seeds Add turmeric + black pepper

Supplements:

Magnesium Glycinate – 200mg (morning) Electrolytes – 1 scoop in 300ml water (midday) L-Theanine – 100mg (afternoon)

3. Bloating

Workout:

Abdominal Qi Gong (15 min)

3 min: Diaphragmatic breathing 5 min: “Qi Circles” over belly 7 min: Spinal twists + pelvic tilts Best done post-meal or early AM

Diet:

De-Bloat Plate

70g grilled zucchini & carrots 1 boiled egg or 75g chicken 1 tsp ginger olive oil 200ml fennel-peppermint tea

Supplements:

Digestive Enzymes – 1 cap before meals Probiotic (low-FODMAP strain) – 1B CFU (AM) Magnesium Citrate – 100mg (PM)

4. Constipation

Workout:

Gut Mobility Routine (18 min)

5 min: Belly breathing + forward fold 5 min: Wind-relieving pose 8 min: Standing hip circles

Diet:

Relief Bowl

50g oats 80g papaya 10g flaxseed 1 tsp olive oil 250ml warm lemon water (before meal)

Supplements:

Magnesium Citrate – 300mg (night) L-Glutamine – 5g (empty stomach) Aloe Vera Extract – 100mg (bedtime)

5. Diarrhea

Workout:

Stomach Settling Flow (15 min)

3 min: Seated breath holds 5 min: Abdominal palm circles 7 min: Weight shifts + toe raises Avoid high intensity. Do mid-morning.

Diet:

Binding Meal

50g jasmine rice 1/2 banana 1 tbsp soaked chia Soft-boiled egg 200ml ginger or chamomile tea

Supplements:

Electrolytes – 1 sachet after each episode Zinc Gluconate – 10mg (AM) L-Glutamine – 5g (AM)

6. Insomnia

Workout:

Yin Qi Sleep Prep (20 min)

5 min: Supine breathing 10 min: Seated forward folds 5 min: Moon Flow (arms + breath) Do 1 hour before sleep.

Diet:

Sleep Snack

150ml warm almond milk 1/2 tsp cinnamon + 1/4 tsp turmeric 1 tsp raw honey 1 slice GF sourdough with 5g ghee

Supplements:

Magnesium Glycinate – 300mg (PM) L-Theanine – 100mg (PM) Ashwagandha – 300mg (PM)

7. Anxiety

Workout:

Grounding Flow (18 min)

3 min: Box Breathing 5 min: Root Qi Gong squats 10 min: Tai Chi “Horse Mane” Focus on slow feet and gaze.

Diet:

Calm Bowl

75g roasted sweet potato 60g zucchini 40g grilled chicken or tofu 250ml lemon balm + chamomile tea

Supplements:

L-Theanine – 200mg (before stress) Magnesium Bisglycinate – 250mg (PM) Ashwagandha – 300mg (PM)

8. Depression

Workout:

Sun Qi Activation (25 min)

5 min: Sun Salutation A x3 10 min: Power breathwork (3 rounds Wim Hof-style) 10 min: Tai Chi “Wave Hands Like Clouds”

Diet:

Mood Booster Meal

2 scrambled eggs in 5g ghee 80g sautéed kale 1/2 avocado (40g) 1 mandarin (small portion)

Supplements:

Omega-3 (Algae or Fish Oil) – 1000mg (AM) Vitamin D3 – 1000 IU (AM) SAM-e – 400mg (AM)

9. Low Libido

Workout:

Pelvic Fire Sequence (20 min)

5 min: Breath of Fire seated 7 min: Glute bridges (3 sets x 12) 8 min: Standing Root Lock Qi Gong Tap into core & lower energy.

Diet:

Aphro Boost Plate

75g cooked pumpkin 50g grilled salmon 1 tsp ghee 5g maca powder (stirred in tea)

Supplements:

Zinc Citrate – 15mg (AM) Maca Root – 500mg (AM or pre-intimacy) L-Arginine – 2g (PM or pre-activity)

10. Weight Gain

Workout:

Thermogenic Circuit (25 min)

3 min: Fast breath warm-up 4 sets: 10 push-ups 15 air squats 30s mountain climbers 5 min: Cool-down breathwork

Diet:

Fat-to-Fuel Bowl

60g grilled chicken or tempeh 80g sautéed spinach 1 tbsp apple cider vinegar (in 200ml water before meal)

Supplements:

L-Carnitine – 1000mg (pre-workout) CLA – 1000mg (with lunch) Green Tea Extract – 400mg (AM)

11. Weight Loss

Workout:

Nourish & Rebuild Flow (20 min)

5 min: Grounding breathwork 10 min: Slow full-body strength (wall push-ups, bodyweight lunges, bird-dogs) 5 min: Qi Holding Posture (horse stance, arms in circle)

Diet:

Rebuilding Power Meal

75g white rice (easy digesting) 80g grilled turkey or tempeh 50g sautéed carrots & zucchini 5g sesame oil for calories and hormones

Supplements:

Essential Amino Acids – 7g (AM and post-exercise) L-Glutamine – 5g (morning) Digestive Enzymes – 1 cap with meals

12. Muscle Pain

Workout:

Lactic Drain + Fascia Reset (22 min)

5 min: Foam roll or towel roll spinal mobilization 10 min: Slow calisthenics (3×10 air squats, 3×10 knee push-ups) 7 min: Qi Gong shaking + lymph tapping

Diet:

Muscle Recovery Meal

60g chicken, tofu or eggs 100g mashed potatoes 1 tbsp olive oil 5g fresh rosemary or parsley

Supplements:

Magnesium Malate – 300mg (PM) Curcumin + Black Pepper – 500mg (after meals) EAAs – 7g (post-activity)

13. Joint Pain

Workout:

Synovial Flow Sequence (20 min)

5 min: Controlled circular joint rolls (neck, wrists, ankles, hips) 10 min: Tai Chi “Cloud Hands” & “Golden Rooster” 5 min: Static holds with breath syncing (e.g., low horse stance 3x30s)

Diet:

Joint-Love Meal

60g wild-caught fish or tempeh 1 cup bok choy steamed (80g) 1 tsp flaxseed oil Herbal ginger–turmeric tea (200ml)

Supplements:

Collagen Peptides – 10g (AM, in tea or shake) Omega-3 – 1000mg (AM) MSM + Glucosamine – 500mg (PM)

14. Back Pain

Workout:

Spinal Support & Decompression Flow (25 min)

5 min: Standing decompression hangs (door frame or towel grip) 10 min: Cat-Cow + Bird-Dog (3 sets of 10) 10 min: Seated forward fold and Qi Gong waist turns

Diet:

Anti-Inflammation Plate

50g grilled mackerel or tofu 80g steamed kale 1 tsp turmeric ghee 1 slice GF toast with 1/2 avocado

Supplements:

Magnesium Bisglycinate – 300mg (night) Turmeric (Curcumin) – 500mg + black pepper (AM) Calcium + D3 combo – 500mg/1000IU (midday)

15. Headaches

Workout:

Cranial Pressure Release Flow (15 min)

3 min: Box breath (inhale 4, hold 4, exhale 6, hold 2) 5 min: Neck rolls + trapezius stretch 7 min: Tai Chi “Brush Knee Twist Step” (gentle flow)

Diet:

Hydration Support Combo

1 kiwi (low-FODMAP portion) 100ml coconut water 1 boiled egg 1 rice cake with ghee and sea salt

Supplements:

Magnesium Citrate – 250mg (AM) CoQ10 – 100mg (AM) Electrolyte mix – 300ml water midmorning

16. Acid Reflux

Workout:

Stomach Calm Flow (12 min)

3 min: Seated breath with upright spine 4 min: Pelvic tilts (on floor, knees up) 5 min: Standing Qi Gong “Lift Sky” (raise arms slowly with breath)

Diet:

Alkalizing Reflux-Safe Lunch

50g steamed zucchini 75g plain grilled chicken 1 tbsp aloe vera water 1 small boiled potato with 1 tsp olive oil

Supplements:

DGL Licorice (chewable) – 400mg before meals Slippery Elm Bark – 400mg (AM + PM) Digestive enzymes – 1 cap with meals

17. Skin Issues (eczema, acne)

Workout:

Detox Lymph Flow (20 min)

5 min: Dry brushing (or light towel brushing) 5 min: Rebounding (mini trampoline or gentle bounce) 10 min: Qi Gong “Sweeping the Channels” full-body shake & brush

Diet:

Detox Bowl

60g wild salmon or tempeh 1 cup steamed zucchini & bok choy (100g) 5g flaxseed oil 250ml warm nettle tea

Supplements:

Zinc Picolinate – 15mg (AM) Omega-3 – 1000mg (AM) Burdock Root – 300mg (detoxifier, AM)

18. Sugar Cravings

Workout:

Craving Reset Flow (18 min)

3 min: Strong nasal breathing with holds 5 min: 3 sets of push-ups (8 reps), air squats (12 reps), side lunges (8 each) 10 min: Seated breath holding and tapping over the pancreas/spleen region

Diet:

Blood Sugar Stabilizer Meal

1 boiled egg 40g cucumber slices + 40g carrots 1 tbsp almond butter Herbal tea: 200ml cinnamon + rooibos infusion

Supplements:

Chromium Picolinate – 200mcg (before sweet cravings) L-Glutamine – 5g powder (morning + mid-afternoon) Alpha Lipoic Acid – 200mg (AM)

19. Mood Swings

Workout:

Qi Emotions Flow (20 min)

5 min: Spiral Tai Chi (cross body slow arm rotations) 10 min: Horse stance + breath holding (4 rounds x 30s) 5 min: Heart tapping (chest and sternum)

Diet:

Balance Plate

60g lentil pasta (FODMAP-safe portion) 1 tbsp tahini 40g roasted carrots 250ml lemon balm tea

Supplements:

Magnesium Glycinate – 200mg (evening) B-Complex (active form) – 1 tab (AM) Rhodiola Rosea – 200mg (morning)

20. Poor Circulation

Workout:

Blood Flow Awakening (20 min)

5 min: Jumping jacks + body shaking 5 min: Foot tapping (barefoot, heel-toe slap) 10 min: Tai Chi “Push the Mountain” (3 sets of 5 min with deep squats)

Diet:

Circulation Booster Plate

60g beets (roasted) 50g turkey 1 tbsp pumpkin seeds 1 tsp dark cacao powder in almond milk (100ml)

Supplements:

L-Arginine – 2g (AM) Ginkgo Biloba – 120mg (AM) Cayenne extract – 50mg (optional, before workout)

21. Shortness of Breath

Workout:

Lung Expansion & Energy Flow (18 min)

5 min: Deep Box Breathing + arm elevation 8 min: Standing arm swings (inhale up, exhale down fast x50) 5 min: Tai Chi “Holding the Ball” + step shifts

Diet:

Lung Qi Bowl

60g steamed pumpkin 1 soft-boiled egg 1 tsp olive oil 200ml warm mullein leaf tea

Supplements:

Cordyceps Mushroom – 500mg (AM) Magnesium – 200mg (PM) NAC (N-Acetyl Cysteine) – 600mg (AM)

22. Hair Loss

Workout:

Scalp Chi Circulation Routine (15 min)

3 min: Scalp massage + tapping 5 min: Standing inversion pose (forward bend with soft knees) 7 min: Horse stance with tension-release breathing

Diet:

Hair Growth Support Plate

60g cooked quinoa 1 tbsp pumpkin seeds (zinc) 1 boiled egg or 50g tofu Herbal infusion: horsetail + nettle (200ml)

Supplements:

Biotin – 5000mcg (AM) Zinc – 15mg (AM) Silica (from bamboo) – 200mg (AM)

23. PMS Symptoms

Workout:

Hormonal Flow Balancing (20 min)

5 min: Diaphragmatic pelvic breathing 7 min: Yin stretches (child’s pose, butterfly, cat-cow) 8 min: Qi Gong “Womb Holding” pose with soft hip circles

Diet:

Cycle Support Meal

75g roasted carrots 1/2 avocado 50g chicken or tempeh Warm raspberry leaf tea (200ml)

Supplements:

Magnesium Glycinate – 300mg (PM) Vitex (Chaste Tree) – 400mg (AM) Evening Primrose Oil – 1000mg (PM)

24. Irritability

Workout:

Cooling Breath + Qi Reset (18 min)

5 min: Alternate nostril breathing 5 min: Qi Gong sweep + tapping sequence 8 min: Tai Chi “Wave Hands” slow flow with soft eyes

Diet:

Soothe Bowl

1 cup steamed green beans 50g quinoa 1 tsp ghee 250ml chamomile + holy basil tea

Supplements:

L-Theanine – 200mg (AM or when triggered) Ashwagandha – 300mg (PM) Magnesium Citrate – 200mg (evening)

25. Cold Hands/Feet

Workout:

Circulation Burner (20 min)

3 min: Rapid toe taps and wrist flicks 5 min: Qi Gong “Fire Hands” (palm rubs, hand waves) 12 min: Circuit – 15 squats, 10 lunges, 15 jumping jacks (x3)

Diet:

Warm Circulatory Plate

60g sweet potato 1 tsp coconut oil 50g turkey or lentils Warm ginger-cinnamon tea (200ml)

Supplements:

Niacin (flush version) – 50mg (AM) Cayenne Pepper – 50mg (AM or pre-workout) Ginkgo Biloba – 120mg (AM)

26. Heart Palpitations

Workout:

Heart Rhythm Reset (15 min)

5 min: Heart-centered breath (inhale 5s, exhale 7s) 5 min: Slow walk in nature or barefoot on soil 5 min: Seated palm-to-heart pulse syncing

Diet:

Heartbeat Support Meal

75g cooked carrots 40g grilled fish or tofu 1 tbsp olive oil Herbal tea: hawthorn + motherwort (200ml)

Supplements:

Magnesium Taurate – 200mg (PM) Hawthorn Extract – 500mg (AM) CoQ10 – 100mg (AM)

27. Nausea

Workout:

Nausea Neutralizer Flow (12 min)

3 min: Seated breathing with hands on belly 5 min: Gentle neck rolls and side tilts 4 min: Slow seated spinal twist (3 reps per side)

Diet:

Settling Snack

1/2 banana 100ml peppermint tea 1 rice cake with 1 tsp almond butter

Supplements:

Ginger Extract – 250mg (before meals) Vitamin B6 – 25mg (AM and PM) Electrolyte mix – 200ml water mid-morning

28. Frequent Colds

Workout:

Immune Qi Flow (20 min)

5 min: Deep breath with thymus tapping 10 min: “White Crane Spreads Wings” Tai Chi (2 rounds) 5 min: Joint bouncing + Qi Gong shake

Diet:

Immunity Boost Plate

60g garlic-infused (strained) olive oil dressing over steamed broccoli (80g) 50g grilled chicken or chickpeas 1 kiwi 250ml echinacea tea

Supplements:

Vitamin C – 1000mg (AM) Zinc Gluconate – 15mg (AM) Reishi Mushroom – 500mg (PM)

29. Allergies

Workout:

Sinus & Histamine Qi Flow (15 min)

5 min: Alternate nostril breathing 5 min: Seated shoulder rolls + back taps 5 min: Qi Gong “Dragon Whips Tail” spiral arms

Diet:

Allergy Defense Meal

60g roasted zucchini 1 boiled egg 1 tsp olive oil Nettle + green tea blend (250ml)

Supplements:

Quercetin – 500mg (AM) NAC – 600mg (AM) Stinging Nettle – 300mg (AM)

30. Low Motivation

Workout:

Fire Starter Routine (20 min)

5 min: Wim Hof-style breathwork 10 min: Power bodyweight circuit (squats, push-ups, lunges, planks) 5 min: Qi Gong “Tiger Stance” + roar (energy awakening)

Diet:

Spark Meal

1 banana (pre-workout) 1 rice cake with 1 tbsp almond butter 1 boiled egg 200ml lemon ginger tea

Supplements:

Tyrosine – 500mg (AM) Rhodiola Rosea – 300mg (AM) Caffeine + L-Theanine – 100mg + 200mg (optional AM)

31. Poor Focus

Workout:

Brain Clarity Activation (18 min)

5 min: Cross-crawl marching (knee-to-opposite elbow with breath rhythm) 5 min: Eye-tracking Tai Chi (follow your thumb side to side slowly) 8 min: Seated alternate nostril breathing with hands resting on knees

Diet:

Neuro-Fuel Plate

1 boiled egg or 50g grilled salmon 1 slice GF toast with 1 tbsp tahini 30g blueberries 200ml rosemary + green tea blend

Supplements:

Citicoline – 250mg (AM) Lion’s Mane Mushroom – 500mg (AM) Magnesium Threonate – 150mg (PM)

32. Eye Strain

Workout:

Vision Reset Sequence (15 min)

3 min: Palming eyes (rubbing hands warm then placing over eyes) 5 min: Eye stretches: 5x up/down 5x left/right 5x diagonals 7 min: Qi Gong “Lotus Eye” slow head rotations + visual focus on fingertips

Diet:

Eye Nourishment Snack

1 small carrot (raw or steamed, 40g) 1 kiwi or 1/2 orange 5g pumpkin seeds 200ml calendula tea

Supplements:

Lutein – 10mg (AM) Zeaxanthin – 2mg (AM) Omega-3 – 1000mg (AM)

33. Bad Posture

Workout:

Spine Recode Routine (25 min)

5 min: Wall alignment (head, shoulders, butt, heels flush) 10 min: Back chain strengthening: Bird-dogs (3 sets of 10) Glute bridges (3 sets of 12) 10 min: Qi Gong “Dragon Spine Flow” slow S-curve rolls

Diet:

Posture Fuel Plate

50g grilled salmon or lentils 80g steamed kale 1 tsp olive oil 1 tsp tahini + lemon dressing

Supplements:

Collagen Peptides – 10g (AM in warm drink) Vitamin D3 – 2000 IU (AM) Magnesium Glycinate – 250mg (PM)

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