Ignore the trendy diet "influencers." Don't overcomplicate it. Eat whole foods from the outside of the grocery store. Start every day with a high protein breakfast. Make protein a staple at every meal and complement it with fruits, vegetables, and healthy carbs such as sweet potatoes or rice.

Strength train 2-3 times per week. You don't need to lift like a bodybuilder, but resistance training improves the metabolism and strengthens both muscle and bone. Supplement this with 2-3 cardio sessions that match your skill level. Don't underestimate the power of Zone 2 cardio such as walking and hiking. You don't need to be a marathon runner!

Get 7-8 hours of high quality sleep every night. This allows your body to heal and recharge. Have a routine to unwind at night. Avoid eating late, playing on your phone, or consuming caffeine before bedtime.

Modern ultraprocessed foods have led to modern diseases, making our society more unhealthy than ever. In the last 100 years, these foods have become staples in the American diet leading to skyrocketing rates of obesity, diabetes, heart disease, cancer, depression, and autoimmune disease. Stay away from foods with added sugar, processed carbohydrates, and seed oils (canola, soy, vegetable, etc.). These foods have become staples because they are cheap to manufacture and have high profit margins. Avoid the trap!