Exercise at evening

Caffeine after 12pm

Eat leafy greens
Thylakoids in greens help manage satiety, nitrate help artery function, but I don't get to eat spinach, kale, lettuce everyday that's where matcha powder shine, it's convenient and a source of EGCG.

Fiber in every meals
a handfuls of nuts and fruits can made the differences in your microbiome, they produce postbiotic help you manage weight and blood sugar, immunity and suppress cancer. Most abundant source of fiber is legumes and whole grains.

Fasting
Think of your body like a restaurant, normal business hours is 8 hours per day but the demand is high, you extend business hours to midnight, busy to cook and serve the food, your kitchen is a mess because no time to tidy and clean, day after day, more and more garbage build up in your kitchen.

Back to reality, most people eating window is >8 hours, their body has to work overtime because precious calories had to be prioritize

Last call in my restaurant is 3pm, it's close after that, I ate my dinner at 2pm, it has 6 hours to digest food so that when I sleep, body can be more effective to do the things it suppose to do instead of digesting Cheetos. The process of housekeeping

Exercise
Circadian rhyme

Hydration

Supplement

Meditation

Journaling

Learning