No sugar, better sleep, better exercise, just move, use mono saturated fat like olive oil, lean meat, stay away from processed food, eggs are good, fish is good,weight lift, run, eat frozen veggies to help increase veggies, watch your nuts (don’t eat too much), take a suppliment, become your own expert, and grow, watch and improve your gut biome, more berries, decafe, carbonated water, no alcohol,

The above is a guideline, cheats are normal, take a break every 8 weeks, take magnesium, electrolytes of sodium, codliver oil, creatine for workouts,

Sleep is number one.

Cut back on carbs.

Stress is too much….

take a few days every couple of months to train with carbs