Build and maintain muscle through regular strength training
Increase daily physical activity and reduce sedentary time
Include high-intensity interval training when appropriate
Eat enough protein at each meal
Avoid extreme calorie restriction
Get adequate sleep consistently
Manage stress effectively
Stay well hydrated
Eat regular balanced meals
Choose whole, minimally processed foods
Increase non-exercise movement throughout the day
Limit excessive alcohol intake
Address thyroid or other medical issues with a healthcare professional
Be consistent with exercise and nutrition habits