8 subtle body signals you shouldn't ignore

It feels like a universal experience: you go to the doctor, explain what you’re feeling...those odd symptoms you can’t quite name, and yet get told your labs are normal.You’re not imagining it, the body has its own way of communicating imbalance, often before anything shows up in a blood test.Here’s how to interpret 8 of the most common body cues, and simple daily steps to bring your body back into alignment. 1. White-coated tongue A thick white coating on the tongue, especially in the morning, can signal a build-up of waste in the gut: undigested food, sluggish elimination, or microbial imbalance. Traditionally, this kind of coating has long been seen as a marker of stagnation, a sign that the gut is holding onto more than it can handle.  In some ancestral systems, this is described as a buildup of “dampness” or “metabolic residue” from food that wasn’t fully broken down. In modern terms, a coated tongue might reflect: Candida overgrowth or bacterial imbalance Low stomach acid (meaning food isn’t digesting properly) A sluggish gut or liver that's calling for support Things to explore Are you chewing properly and slowly? Are your bowels moving with ease each day? Are you eating a lot of processed foods, sugar or refined carbs? Do your skin, mood or energy feel heavy or congested? Daily support Scrape your tongue first thing in the morning to gently remove overnight buildup Include bone broth or collagen-rich foods to support the gut lining Add fermented foods like sauerkraut, kefir or beet kvass to your plate Choose cooked, nourishing meals over cold or raw ones if your belly feels sluggish For a more all encompassing guide: You don't need another overpriced probiotic or gut shot 2. Cold hands & feet Always chilly? Especially in your fingers and toes, even when the room is warm and everyone else seems fine? That lingering coldness isn’t just a quirk. It’s a signal, often from your thyroid, your metabolism, or both, asking for deeper nourishment. The thyroid is the body’s thermostat. It regulates heat, energy, and circulation. When your thyroid isn’t receiving the nutrients it needs, or is slowed by chronic stress, under-eating, or lack of sleep, your entire system starts to dim. Think: low energy, poor circulation, brittle nails, mood dips, and of course, cold hands and feet. In ancestral diets, this wasn’t common. Traditional cultures ate in ways that naturally supported the thyroid and metabolic health: seafood rich in iodine, organ meats loaded with fat-soluble vitamins, warm breakfasts, and plenty of animal fat. The foods were grounding, seasonal, and cooked with care, not cold smoothies, skipping meals, or caffeine to get through the day. Things to explore Are you eating breakfast, and is it warm, protein-rich, and satisfying? Have you had your thyroid checked (especially if you also feel tired, foggy, or cold)? Are you eating enough fat and protein to fuel your body’s hormonal and metabolic needs? Is your iron or B12 status low, particularly if you avoid red meat or seafood? Daily support Begin your day with warmth: skip the smoothie, and opt for a cooked breakfast,  think eggs in butter, leftover stew, or bone broth Eat to fuel, not to restrict: your metabolism depends on consistent meals and nutrients, not intermittent fasting or skipping meals Include thyroid-supportive foods: organ meats, pastured eggs, seaweed flakes, wild fish and oysters Use animal fats liberally: ghee, butter, tallow,  these support hormone production and stoke metabolic fire Train your muscle memory: strength training even twice a week builds heat-producing muscle and supports overall metabolic resilience Warm from the inside out: sip ginger tea, warmed milk, or broth throughout the day, and cut back on iced drinks or raw foods if your body’s already cold To learn more about nourishment for thyroid support 3. Waking up at 2-3am You fall asleep just fine, but like clockwork, you’re wide awake at 2 or 3 in the morning. Not buzzing with energy, but alert enough to wonder: why now? This quiet hour wake-up is one of the body’s most common whispers, and often points to a liver that’s overloaded, a blood sugar drop, or a nervous system still humming from the day. Nighttime is when the body does its deepest repair work, especially the liver, our primary detox organ. If it’s under-resourced or overworked, you’ll feel it. Modern translation? You may be eating too late, skipping meals, relying on caffeine or alcohol, or dealing with unprocessed stress that your body tries to metabolise in the night. Things to explore Are you eating a balanced, nourishing dinner (with protein & fat)? Do you drink alcohol close to bedtime? Are you under-eating during the day and running on adrenaline? Are your stress levels unaddressed, especially in the evenings? Daily support Balance your blood sugar: Eat regular meals with protein and fat. Avoid skipping dinner or loading up on sugar before bed. Liver support: Include beets, leafy greens, and organ meats (especially liver) in your weekly meals. A simple cup of dandelion or nettle tea in the evening can go a long way. Evening wind-down: Dim the lights after sunset. Turn off screens. Try gentle stretching, reading, or journaling to help your nervous system downshift.  Nighttime nourishment: A teaspoon of raw honey or a cup of warm raw milk before bed can help prevent blood sugar dips that wake you up. Castor oil packs: Placing a warm castor oil pack over the liver area for 30 mins before bed is a traditional remedy used to support detox and sleep. To help you wind down: The ultimate guide to stress release 4. Skin flare ups (acne, eczema, rashes) Your skin is your outermost organ of elimination,  and when it flares up, it often reflects something deeper. The liver, gut, and immune system all play key roles in skin health. When these systems are under strain, from processed foods, poor digestion, hormonal shifts, or a sluggish detox capacity, the skin often takes on the overflow. Things to explore Is your digestion regular and comfortable? Are you including gut healing foods or only avoiding "trigger" ones? Are you eating processed seed oils or a lot of sugar? Is your liver supported with nutrient-dense foods? Daily support Heal your gut lining from within: Add bone broth, collagen, and fermented foods to your meals daily. These soothe the gut lining and support microbial balance. Include organ meats: Liver is rich in retinol (true vitamin A), zinc, and B vitamins, all essential for skin repair and inflammation regulation. Ditch inflammatory foods: Especially industrial seed oils, ultra-processed snacks, and excessive sugar. Hydrate deeply: Water matters, but so do electrolytes and fats. Skin needs hydration and nourishment. Sweat with intention: Regular movement, sauna or warm baths help eliminate waste through the skin gently. Topical nourishment: Tallow balm or gentle oils like jojoba can support skin barrier health. But always start from within. Curious to decode your skin concerns?  Ditch the 10-step skincare routine (our skin healing guide) 5. Strong body odour Body odour is natural. But surprisingly, it shouldn’t be overpowering. Sweat itself is mostly water and electrolytes,  almost scentless. It’s only when the body’s internal systems are under strain that the smell sharpens. Strong, sour, or persistent odour is often a sign that your detox organs (especially the liver, kidneys, and gut) are working overtime or missing support. Think of it less as "bad hygiene" and more as your body’s way of offloading what it can’t process internally.  Things to explore Are you eating a lot of ultra-processed foods, sugar, or refined oils? Are your bowels moving daily (elimination matters)? Do you sweat regularly through movement or heat (or not at all)? Are you hydrating enough to support detox? Daily support Replenish minerals: 6 extremely overlooked mineral deficiencies Mind your magnesium: Low levels can increase odour, soak in Epsom salt baths or eat magnesium-rich foods Natural deodorant: Consider a transition to natural deodorants with baking soda, magnesium, arrowroot, or coconut oil, or go without when possible to let the microbiome recalibrate. Clean up your fats: Industrial seed oils can add to the toxic load. Opt for butter, ghee, tallow, and olive oil instead. Clean sweat: Move daily. Even 20 minutes of walking or stretching to the point of a light sweat can help eliminate built-up waste and recalibrate body odour 6. Chronic bloating It’s normal to feel full after a hearty meal. But when bloating becomes a daily occurrence, the kind that lingers, swells your belly, or leaves you feeling heavy and distended for hours, it’s a gentle alarm from your gut. Chronic bloating points to a breakdown in how the body digests, absorbs, and moves food. Often, it stems from insufficient stomach acid, enzyme deficiency, sluggish gut motility, or microbial imbalance,  such as SIBO (small intestinal bacterial overgrowth) or Candida overgrowth. In simpler terms: your food may be fermenting rather than digesting. Things to explore Are you eating while stressed, distracted, or rushed? Do you chew thoroughly and pause between bites? Are you including enough digestive support like bitters, broths, or enzymes from raw foods? Are you avoiding red meat or gelatinous cuts that support digestion? Could there be a microbial imbalance (Candida, SIBO, low stomach acid)? Have you relied on antacids, antibiotics or a very low-fat diet in the past? Daily support Bone broth throughout the week: Slow-simmered broths made from bones, cartilage and skin contain gelatine, glutamine and glycine,  compounds that soothe the gut lining, support stomach acid, and reduce inflammation. A super simple broth recipe Collagen-rich cuts: Incorporate slow-cooked meats, oxtail, short ribs, or skin-on poultry. These are not just tender, they’re packed with collagen to feed and seal the gut lining Fermented raw dairy: Kefir, raw yogurt or cultured cream (if tolerated) provide beneficial Avoid over-fibreing: Too much raw veg or plant fibre can irritate an already inflamed gut. Balance with soft, cooked vegetables alongside your protein and fat, microbes and enzymes that crowd out bloating-causing bacteria. Support gut motility: Daily movement, magnesium-rich foods, and a balanced circadian rhythm help the gut move food along efficiently. 7. White spots on nails While occasional marks can result from minor trauma to the nail matrix (like bumping your finger), persistent or widespread spots are more likely a sign of nutritional insufficiency or impaired absorption. The most common deficiency behind white spots is zinc, a trace mineral crucial for cell repair, immune resilience, and keratin production (the protein your nails are made of). But other nutrients may be at play too. Calcium and magnesium are essential for mineralising the nail bed and maintaining nail strength, while biotin and sulphur rich amino acids (like cysteine and methionine from animal protein) are key to forming strong, flexible nail structure. Things to explore Are you eating zinc-rich foods like red meat, shellfish, or liver regularly? Are you under-eating protein, particularly bioavailable animal sources? Do you notice other signs of deficiency like hair thinning, skin breakouts, or poor wound healing? Daily support Red meat & shellfish for zinc: Grass-fed beef, lamb, and particularly oysters and mussels are some of the richest and most absorbable sources of zinc, essential for healthy nails, skin, immune function, and cell repair. Bone broth for minerals & collagen: Nails are made of keratin, a protein that depends on amino acids and trace minerals. Slow-simmered broths offer not only collagen but calcium, magnesium, and silica, all needed to build stronger nails. Egg yolks & liver for biotin and vitamin A: Pastured egg yolks are rich in biotin (B7), which strengthens brittle nails. Liver adds retinol (true vitamin A), iron, and B12 , all essential for nail bed health and oxygen delivery to cells. Animal fats for absorption: Zinc and other minerals require fat to be properly utilised. Don’t shy away from butter, ghee or tallow Support your gut: If your digestion is impaired, minerals won’t absorb well. 8. Unexplained weight fluctuations This one is especially nuanced as weight is a reflection of an abundance of different factors. When weight swings up and down without any major change in diet or exercise, it’s usually not fat gain or loss,  it’s often driven by shifts in water retention, blood sugar response, or stress hormones. These fluctuations can be early signs of underlying imbalances in one or more of the following areas: Thyroid dysfunction: The thyroid governs metabolic rate, temperature, and energy use. If thyroid hormones (like T3 or T4) are suboptimal, even slightly, weight can fluctuate due to slower metabolism or impaired fluid regulation. Cortisol dysregulation: Chronic stress can spike cortisol, leading to water retention, increased appetite, or catabolism (muscle breakdown). Over time, this creates unstable patterns of weight gain and loss. Blood sugar and insulin sensitivity: If blood glucose isn’t well-regulated, the body may retain fluid after high-carb meals or shift into fat storage more easily. Insulin spikes can cause temporary bloating, while dips can reduce appetite or energy output. Menstrual and sex hormone changes: Especially in women, weight can fluctuate across the cycle due to shifts in estrogen, progesterone, and aldosterone (which controls water balance). PMS-related bloating or perimenopausal shifts are common culprits. Inflammation or food sensitivities: can lead to water retention or inflammation-driven weight changes. You might gain 2-5 lbs overnight from inflammatory water retention, and lose it just as fast once the trigger passes. Things to explore Is your sleep consistent and restorative? (poor sleep dysregulates hunger and insulin) Do you have symptoms of thyroid imbalance: fatigue, cold hands, irregular cycles? Are your meals blood-sugar stabilising, or do they cause spikes and crashes? Do you experience fluid retention, PMS-related weight changes, or inflammatory flares? Has your stress load increased, emotionally or physically? Daily support Prioritise pro-metabolic proteins: Include easily digestible, nutrient-dense proteins, such as gelatine-rich bone broth, slow-cooked meats, full-fat dairy, eggs, and shellfish like oysters or prawns. Collagen (rich in glycine) helps balance methionine from muscle meats, supports the liver, and soothes the gut lining. Restore rhythm: Stabilise your circadian rhythm by waking, eating, and sleeping at consistent times. Hormones like cortisol, insulin, and leptin follow light and timing cues, syncing your meals and sleep to daylight supports metabolic steadiness. Replenish your minerals: Sodium, potassium, and magnesium regulate everything from energy to water retention. Don’t underestimate their power. Eat lots of fruit, eat mineral-rich bone broth, salt your food to taste (especially with high-quality sea salt). Include thyroid and adrenal-supportive foods: Nourish your hormonal backbone with key nutrients: liver (vitamin A, B12, copper), shellfish (zinc, selenium), eggs (choline, iodine), butter and tallow (support steroid hormone production). Watch for patterns, not just numbers: Track your meals, sleep, stress levels, energy, and digestion over two weeks. If you menstruate, include your cycle phase too. Hormonal shifts (especially during the luteal phase or around ovulation) can temporarily influence weight via fluid retention or appetite changes. Look for rhythms, not random spikes. Don’t skip meals (or coffee without food): Going too long without food triggers stress hormones like adrenaline and cortisol, which can slow thyroid function and cause weight to swing. Always pair coffee with something to eat, ideally protein (eggs, cheese, collagen) and some natural sugar (like fruit or honey) to reduce the stress load. You may have noticed something interesting: many of the solutions are the same. And that’s not a coincidence. Real healing doesn’t come from treating symptoms in isolation, it comes from restoring the foundations. You don’t need a cupboard full of synthetic supplements or an expensive protocol to get started. You need what your body has always recognised: deep nourishment, real rest, and a rhythm that makes sense. Your body is not confused. It’s communicating, and when you learn its language, everything begins to shift.