Build and preserve muscle mass with regular resistance training
Increase daily physical activity and reduce sedentary time
Include aerobic exercise such as brisk walking, cycling, or swimming
Eat enough protein to support muscle maintenance and recovery
Prioritize whole foods and reduce ultra-processed foods
Maintain a calorie intake appropriate for your goals
Get consistent, adequate sleep
Manage stress with relaxation, mindfulness, or recovery routines
Stay well hydrated
Limit alcohol intake
Avoid smoking and nicotine use
Improve insulin sensitivity through exercise and balanced eating
Support gut health with fiber-rich foods
Track waist circumference, body composition, and fitness progress
Be consistent over time with sustainable habits