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1. Walk: 30 minutes daily (≈4,500 steps) - Accumulate 30 minutes walking either outside, treadmill, or broken up. 2. Hydrate: Half your bodyweight in ounces of water - Example: 180 lbs = 90 oz water. (Adjust up or down depending on your current health circumstances) 3. Protein-Focused Meals: 1–2 palm-sized servings - Include protein (meat, eggs, dairy, beans, tofu) every meal. 4. Resistance Training: 3 days/week, 20–30 minutes - Bodyweight, bands, or weights. Focus on intensity, not length. 5. M
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