Build more muscle with regular strength training
Increase daily movement and reduce sedentary time
Eat enough protein at each meal
Avoid extreme calorie restriction
Sleep 7 to 9 hours per night
Stay hydrated throughout the day
Eat balanced meals with fiber, protein, and healthy fats
Include high-intensity exercise if appropriate for your fitness level
Manage stress with relaxation or mindfulness practices
Limit alcohol intake
Eat regularly if long gaps trigger overeating
Choose whole, minimally processed foods
Get enough iron, B12, iodine, and vitamin D
Drink coffee or green tea in moderation if tolerated
Maintain a healthy body weight
Be consistent with exercise and eating habits