1. (Try to) go to bed before 11 PM.

2. If you have time in the morning, get an egg steamer and have two eggs plus a small apple or pear (around 150g) every morning.

3. When ordering takeout due to time constraints, try to choose fresher options like white-cut chicken. Avoid heavy oil, salt, and fried foods. (An occasional indulgence is fine.)

4. Do cardio 3 to 4 times a week (this is important — otherwise your cardiovascular fitness won’t keep up, and gaining muscle will just put strain on your heart. I only recently started doing cardio myself). Options include swimming, jogging (if your knees hurt when jogging, it’s either because your leg muscles aren’t strong enough or your running form is off — adjust accordingly), and climbing stairs (take the elevator down). I don’t recommend using a treadmill indoors.

5. Every night before bed, have a cup of yogurt mixed with flaxseed oil. Choose domestic raw flaxseed oil. Stick with it — the detox effect is great. Men accumulate toxins faster than women because they don’t have periods and aren’t as likely to cry, leaving them with fewer ways to detox.

6. Take small bottles of vitamin C and vitamin B complex intermittently. Spend a few months each year on comprehensive supplements like Centrum or 21 Super Vita.

7. Drink plenty of water — at least 2.5L per day if you sweat a lot, at least 1.5L if you don’t. Drink as much as you can. In summer I drink over 3L (that might be conservative — a single basketball game in summer requires 1.5L+), and in winter around 2L.

8. Don’t smoke, don’t drink, cut back on bubble tea (sugar), and eat less hotpot and barbecue (try to).

That’s all I can think of for now. I’ll add more if anything else comes to mind.