Build and maintain muscle mass with regular strength training
Stay physically active throughout the day
Include high-intensity interval training when appropriate
Eat enough protein at each meal
Avoid long periods of inactivity
Get adequate sleep
Manage stress levels
Stay hydrated
Eat regular balanced meals
Avoid extreme calorie restriction
Increase daily steps and movement
Consume enough calories for your needs
Limit alcohol intake
Prioritize whole, nutrient-dense foods
Support thyroid health with proper nutrition
Address any underlying medical conditions
Keep a consistent eating and sleep schedule