Build muscle with regular strength training
Eat enough protein at each meal
Avoid extreme calorie restriction
Stay physically active throughout the day
Prioritize sleep consistently
Drink enough water
Eat regular balanced meals
Include nutrient-dense foods
Manage stress levels
Increase daily movement and steps
Do cardio in moderation
Limit prolonged sitting
Get enough iron, B vitamins, and other key nutrients
Maintain a healthy body composition
Be consistent over time