Prioritize 7 to 9 hours of sleep nightly
Eat enough calories for your body’s needs
Increase protein intake at each meal
Strengthen muscle with regular resistance training
Add daily movement and reduce long periods of sitting
Manage stress with relaxation, breathing, or meditation
Stay hydrated throughout the day
Eat regular meals if long fasting leaves you fatigued
Include fiber-rich foods like vegetables, beans, and whole grains
Limit ultra-processed foods and excess added sugar
Avoid crash diets and extreme calorie restriction
Get checked for thyroid, hormone, or other medical issues if symptoms persist