Eat mostly whole, minimally processed foods
Remove sugary drinks, juice, and sweetened coffee or tea
Cut refined carbs: white bread, white rice, pastries, chips, and sweets
Build meals around non-starchy vegetables
Include protein at every meal: eggs, fish, poultry, tofu, Greek yogurt, beans
Add healthy fats in moderation: olive oil, avocado, nuts, seeds
Choose high-fiber carbs in small portions: beans, lentils, oats, quinoa, berries
Keep starch portions controlled
Stop eating late at night
Aim for a 12–14 hour overnight fasting window if appropriate
Walk 10–15 minutes after each meal
Do at least 150 minutes of moderate exercise per week
Add 2–3 strength training sessions per week
Reduce sitting time by standing or moving every 30–60 minutes
Sleep 7–9 hours per night
Keep a consistent sleep schedule
Manage stress daily with breathing, prayer, meditation, or journaling
Drink water regularly throughout the day
Avoid alcohol or keep it minimal
Avoid smoking and nicotine
Check body weight and waist size weekly
Track food intake for 30 days
Monitor blood sugar if advised by a clinician
Follow up with a healthcare professional for personalized guidance
Take prescribed medications or supplements only as directed
Repeat lab testing after the 30-day period