Same shit I tell all you fat lazy fucks and you never listen.
Staying hydrated is easily one of the easiest, fastest, and most noticeable changes you can make. 5 glasses of 12 ounces each should be sufficient. Recommended drinks include: Black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea.
Avoid fish, meat, milk, cheese, eggs, pesticides, plastic wrap, plastic food containers, plastic packaging, heavy metals, soft drinks, saturated fat, canned foods, and sliced turkey.
Go Vegan, eat fruits, vegetables, nuts, beans, plant based fat, whole wheat, and walnuts. Get enough complex carbohydrates, Omega 3, Vitamin C, antioxidants, dietary fiber. STOP FUCKING SMOKING, limit alcohol intake, maintain a healthy weight, watch your cholesterol, opt for BPA free canned food if you must eat out of a can, and get regular checkups.
Perform at least 40 minutes of vigorous exercise a day or at least 90 minutes of moderate exercise a day. The main thing is to get your heart rate up for a little while. I advise people to do something they enjoy, otherwise they won't stick with it.
Nutrition science is complex and ever changing, but in general this should help.
