Feeling constantly tired, struggling to focus or craving sugar in the afternoon is easy to blame on a busy lifestyle. But when these symptoms become part of everyday life, some experts believe they may be worth paying closer attention to instead of simply accepting them as normal.
According to LADbible, human biologist and longevity expert Gary Brecka believes the body can send subtle warning signs years before serious illness is detected.
Brecka, who previously analysed mortality data while working in the life insurance industry, now advises clients on health and longevity through his company Ultimate Human. He argues that many people mistake early signs of imbalance for ageing or stress.
Common warning signs
Brecka says persistent symptoms should not automatically be dismissed. Instead, they may be a reason to speak with a healthcare professional and investigate possible underlying causes.
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Among the warning signs he highlights are:
- Waking up tired despite getting enough sleep
- Afternoon sugar cravings
- Brain fog and energy crashes
- Slower recovery after exercise
- Cold hands and feet
- A gradually increasing resting heart rate
He also suggests that deficiencies in vitamin D, vitamin B12 or iron, as well as increased inflammation, may contribute to these symptoms in some people. However, he stresses that the signs can have many different explanations and should not be used to diagnose illness.
Building healthier habits
Brecka believes improving health starts with simple daily routines rather than expensive supplements.
One of his main recommendations is spending 10 to 15 minutes outdoors in natural daylight within 30 minutes of waking, saying it helps regulate the body's circadian rhythm, which influences sleep quality, energy levels, hormones and appetite.
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He also recommends practising nasal breathing instead of breathing through the mouth whenever possible.
According to Brecka, breathing through the nose helps filter, warm and humidify the air while supporting the production of nitric oxide, which plays a role in healthy blood flow and oxygen delivery.
Although several of these recommendations are supported by research on sleep, circadian rhythms and breathing, healthcare professionals emphasise that ongoing fatigue or other persistent symptoms should always be evaluated by a qualified medical professional rather than self-diagnosed.
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