Optimize sleep duration and consistency
Practice regular time-restricted eating or intermittent fasting if appropriate
Maintain a healthy body weight and reduce visceral fat
Exercise regularly, including aerobic and resistance training
Reduce chronic overnutrition and ultra-processed food intake
Increase dietary protein to an appropriate level
Include polyphenol-rich foods such as berries, green tea, cocoa, and olive oil
Ensure adequate intake of micronutrients, especially zinc, magnesium, selenium, and vitamins D and B12 if deficient
Limit alcohol intake
Avoid smoking and exposure to toxins
Manage blood sugar and insulin resistance
Reduce chronic stress
Treat sleep apnea if present
Address mitochondrial dysfunction through lifestyle measures
Review medications that may impair autophagy with a clinician
Correct underlying inflammation or infection
Support liver health and metabolic function
Avoid excessive caloric restriction or malnutrition
Stay hydrated
Consider fasting-mimicking diets only under medical supervision
Use supplements only when evidence of deficiency or clinical need exists
Consult a healthcare professional for persistent symptoms or underlying disease