Eat more protein at meals
Increase fiber intake from vegetables, legumes, whole grains, nuts, and seeds
Choose minimally processed, high-satiety foods
Include healthy fats in balanced amounts
Eat smaller, more regular portions if large meals trigger overeating
Avoid frequent sugary drinks and refined carbs
Add fermented foods like yogurt, kefir, sauerkraut, and kimchi
Prioritize adequate sleep
Exercise regularly, especially aerobic activity and resistance training
Manage stress with relaxation practices
Maintain a healthy body weight
Limit alcohol intake
Stay well hydrated
Eat slowly and stop when comfortably full
Consider longer overnight fasting windows if appropriate
Get enough magnesium, zinc, and omega-3s through food
Reduce ultra-processed food intake
Work with a clinician if you have diabetes, obesity, or digestive issues