12 Signs You’re Not as Healthy as You Think You Are
You work out, eat mostly well, and get some sleep—so you’re probably in good health, right? Not necessarily. Health isn’t just about hitting the gym a few times a week or drinking a green smoothie now and then. Your body constantly gives feedback on how well it’s functioning, and if you’re not paying attention, small signs can turn into bigger problems down the line.
Here are 12 signs that your health might not be as solid as you think—and exactly what to do about it.
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Things Mentioned:
You’re Always Tired, No Matter How Much You Sleep
Get morning sunlight and limit screen time before bed to reset your circadian rhythm. If you can’t get outside early then consider a light therapy lamp for 20 minutes.
Cut caffeine around noon to prevent sleep disturbances.
Track your sleep with a wearable to monitor deep sleep and REM cycles.
Rule out sleep apnea if you snore or wake up gasping for air.
Consider tools like a sleep mask and white noise machine.
You Bruise Easily
Increase collagen intake—bone broth, gelatin, or collagen powder.
Eat vitamin C-rich foods (citrus, berries, bell peppers) to strengthen blood vessels.
Assess your iron intake—low iron can make bruises more frequent and slow to heal.
Consider a high-quality multivitamin.
You Get Sick Too Often—Or Never Get Sick at All
Support your gut—70% of your immune system lives there. Eat fermented foods, fiber, and avoid ultra-processed junk.
Check your vitamin D levels—low levels are linked to immune dysfunction. Consider a vitamin D3 supplement.
Manage stress—chronic cortisol suppresses immunity, making you more vulnerable to illnesses.
Your Nails Are Brittle or Have Ridges
Eat more collagen, protein, and silica-rich foods (like cucumbers and bell peppers).
If you have vertical ridges, check your magnesium and B vitamin intake. Consider a multivitamin if these are low.
If your nails are pale, assess your iron levels—low iron can impact circulation.
You Have Cold Hands and Feet All the Time
Boost nitric oxide naturally—eat beets, dark chocolate, and leafy greens.
Check your thyroid function—cold extremities are a classic hypothyroid symptom.
Try contrast showers or sauna sessions (or both cold plunge and saunas) to improve circulation.
You Can’t Skip a Meal Without Feeling Miserable
Reduce reliance on carbs—prioritize protein, healthy fats, and fiber to keep blood sugar stable.
Avoid constant snacking—give your body time between meals to improve fat-burning efficiency.
Incorporate fasted movement—a short walk or light workout before eating can help train metabolic flexibility.
Try intermittent fasting gradually—start by extending your time between meals to ease your body into fat-burning mode.
Support mitochondrial function—eat nutrient-dense foods like grass-fed meat, wild-caught fish, and dark leafy greens.
You Snore
Use nasal strips. The brand Breathe Right makes a variety of nasal strips including “original,” extra strength,” and “clear".
Use mouth tape. I do this most nights and it has been a game-changer. SomniFix is a great brand that’s easy to apply and stays on all night. Use the promo code MINDBODYDAD for 10% off.
Get evaluated for sleep apnea—it’s more common than you think and treatment can literally add years to your life and energy to your days.
You Have Acne
Reduce inflammatory foods like seed oils, refined sugar, and dairy (for some, dairy can trigger breakouts).
Support gut health with probiotics, fiber, and fermented foods.
Track your blood sugar to see if your body responds to certain foods with sharp glucose spikes throughout the day.
Optimize vitamin A, zinc, and omega-3 intake—these nutrients play a major role in skin repair. See what supplements I use to incorporate these.
You Can Do Pull-Ups, But You Can’t Run 3 Miles (Or Vice Versa)
Train both anaerobic and aerobic systems—mix strength work with zone 2 cardio.
Include functional movements like kettlebells, sled pushes, and loaded carries for total-body fitness. This is equipment I use in my home gym to keep me active.
Prioritize mobility—tight hips and weak stabilizers make both strength and endurance suffer.
You’re Always Bloated
Identify food intolerances—common triggers include dairy, gluten, artificial sweeteners, and highly processed foods.
Support digestion—chew food thoroughly, eat in a relaxed state, and avoid drinking excessive liquid during meals.
Consider digestive enzymes or apple cider vinegar before meals if bloating persists
You Have Frequent Headaches
Stay hydrated and get enough high-quality electrolytes—this is a common headache trigger.
Balance blood sugar—eat protein and healthy fats with meals to avoid crashes.
Consider using a Continuous Glucose Monitor to monitor your blood sugar in real time.
Improve posture—be mindful of screen time and head position throughout the day.
Check for food sensitivities—common triggers include caffeine, alcohol, MSG, and artificial sweeteners.
You Crash Hard After Lunch
Prioritize protein and healthy fats at lunch—skip the refined carbs and opt for a meal with quality protein, fiber, and good fats (e.g., salmon and avocado salad, grass-fed beef with roasted veggies).
Ditch the sugar and processed carbs—bread, pasta, and fries might taste great, but they set you up for a crash later.
Get outside after eating—a 10-15 minute walk after lunch helps regulate blood sugar and keeps energy steady.
Don’t overdo caffeine in the morning—too much coffee early on can make your afternoon crash even worse.
Stay hydrated and get enough high-quality electrolytes.
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