Do strength training 2–4 times per week
Include high-intensity interval training (HIIT) 1–2 times per week
Do regular aerobic activity (brisk walking, cycling, swimming) most days
Hit daily step goals and limit prolonged sitting
Eat sufficient protein with each meal
Spread protein across meals (rather than one large dose)
Ensure adequate overall calorie intake; avoid severe, prolonged calorie restriction
Choose fiber-rich foods (vegetables, legumes, whole grains)
Stay hydrated
Get consistent sleep (7–9 hours)
Manage stress to avoid frequent high cortisol levels
Avoid frequent crash diets and extreme fasting schedules
Limit alcohol intake
Maintain a healthy body weight and body composition
Build and preserve muscle as you age
Consider caffeine intake if tolerated (e.g., coffee or tea)
If eligible, discuss medications or medical causes of low metabolism with a clinician (e.g., hypothyroidism)