Overfed And Undernourished?

There was a time in my life when I was eating enough—in fact, more than enough. But somehow, I was always tired. I couldn’t focus. My skin felt dull. My hair was thinning. Climbing stairs felt harder than they should. And emotionally, I was constantly swinging between irritability and exhaustion.

I was overfed… but deeply undernourished. It took me years (and a complete mindset shift) to understand that food isn’t just about calories. It’s information. It’s fuel. It’s medicine.

You can be eating plenty—and still be missing the critical nutrients your body, brain, hormones, and metabolism need to function. This is one of the biggest lessons I carry forward into my work as a nutrition and fitness coach today.

When I create nutrition plans—whether for weight loss, muscle gain, healing, or energy—I don’t just look at the calorie count. I look at nutrient density, micronutrient coverage, and metabolic healing.

That’s why even within the first 4 to 6 weeks of my programs, my clients begin to feel the difference—even before the number on the scale changes:

• Better sleep

• Less bloating

• Sharper focus

• Stable energy

• Happier mood

• Fewer cravings

  
  

Because when your body is nourished, it begins to trust you again. It stops holding on to fat for survival. It becomes efficient, responsive, and vibrant.

So how do you know if you're overfed but undernourished?

I’ve compiled 40 signs that could be pointing to it — across your sleep, mindset, hormones, digestion, fitness, and more. If you're nodding your head as you swipe through them, you're not alone. Most people don’t realize how widespread this is. Count how many apply to you.

Nutrition, Gut and Micronutrients

1. Always hungry or craving sugar/carbs soon after eating

2. Frequent bloating, gas, or acidity despite small or moderate meals

3. Constipation or loose stools – gut microbiome imbalance, low fiber

4. Hair loss or thinning – iron, protein, zinc, or B-vitamin deficiency

5. Dry skin, brittle nails, cracked heels – omega-3, zinc, fat-soluble vitamin deficiency

6. Mouth ulcers or cracks at the corners of the lips – B2, B6, or iron deficiency

7. Bleeding gums – low vitamin C

8. Tingling or numbness in hands or feet – B12 or magnesium deficiency

9. Muscle spasms, twitches, or cramps – low magnesium, potassium, or calcium

10. Persistent allergies or food sensitivities – compromised gut barrier or immunity

Mental Health and Brain Function

1. Brain fog or forgetfulness – low B12, choline, omega-3

2. Mood swings, irritability, or low resilience to stress – poor blood sugar control, low magnesium

3. Chronic fatigue or constant tiredness – iron, B12, folate deficiency

4. Lack of motivation, low drive, or apathy – poor cellular energy production

5. Anxiety or inner restlessness – magnesium, B6, or zinc depletion

6. Low stress tolerance or burnout symptoms – adrenal depletion, micronutrient loss

7. Food obsession or emotional eating – nutrient-void food creates false hunger cues

Physical Health and Body Composition

1. You gain fat easily but struggle to gain muscle – inadequate protein, minerals, resistance training

2. Slow muscle recovery, lingering soreness – poor post-workout nutrition

3. Muscle stiffness or joint pain – inflammation, low omega-3s, vitamin D deficiency

4. Low muscle tone despite regular workouts – lack of essential amino acids

5. Puffy face or water retention – sodium-potassium imbalance or chronic inflammation

6. Low bone density or frequent minor injuries – vitamin D, calcium, K2 deficiency

Sleep, Energy and Fatigue

1. Tired even after a full night's sleep – poor mitochondrial function or iron/B12 deficiency

2. Daytime fatigue or drowsiness after meals – insulin resistance, blood sugar crashes

3. Trouble falling or staying asleep – magnesium deficiency, cortisol dysregulation

4. Restless legs or cramps at night – low magnesium or electrolytes

5. Frequent nighttime urination – poor fluid balance or hidden pre-diabetes

Hormones, Sexual Health and Immunity

1. Low libido – hormonal imbalance, low fat or cholesterol intake

2. Irregular or painful periods – B-complex, omega-3, and iron deficiencies

3. Unexplained infertility or difficulty conceiving – poor fat, zinc, and micronutrient intake

4. Frequent colds or infections – weak immune defense from low vitamin A, D, C, zinc

5. Delayed wound healing or easy bruising – low vitamin C or protein

Lifestyle, Habits and Warning Patterns

1. Heavily reliant on tea/coffee to ‘wake up’ or get through the day

2. Eat multiple meals but feel unsatisfied or sluggish after eating

3. Rely on packaged, delivery, or processed food multiple times a week

4. You “track calories” but ignore nutrients – micronutrient blindness

5. You’ve lost weight but feel weaker, not stronger

6. You’re not overweight, but still metabolically unhealthy (e.g., cholesterol, sugar, BP)

7. No idea what nutrients you actually ate today – eating out of habit, not intention

If this list felt familiar, here’s your sign:

You don’t need another diet. You need nourishment. Food should energize you. Not drain you. If 10 or more symptoms apply to you, it’s time for a plan that strengthens your body, balances your hormones, and fuels the life you want. You deserve better — and your body is ready. Let’s fix it from the inside out.