I have the same/similar patterns in my life. What I do is: I use kettlebells as my main and mostly only exercise tool. I occasionally run and cycle to work alth

I have the same/similar patterns in my life. What I do is: I use kettlebells as my main and mostly only exercise tool. I occasionally run and cycle to work although last two are least options in my routine. Kettlebell is like 99% what I use. They are a great tool to build up stamina and strength with muscles[0]. I recommend to check Pavel Tsatsuline[1] “Enter the Kettlebell”[2]. Regarding the diet/eating I do daily fasting[4] and can recommend this for sure although it expects some planning with nutrition in your meals. Now regarding food if you wanna eat healthy stop buying/eating processed foods or reduce as much as possible, reduce sugar consumption overall especially artificial one, try to make your meals from raw foods as often as you can, I for example make meals for whole week over the weekend, it saves a lot of time. [0]https://pubmed.ncbi.nlm.nih.gov/21107513/ https://pubmed.ncbi.nlm.nih.gov/21107513/ [1]https://www.strongfirst.com/about/pavel-tsatsouline/ https://www.strongfirst.com/about/pavel-tsatsouline/ [3]https://www.amazon.co.uk/Enter-Kettlebell-Strength-Secret-Supermen/dp/1942812132/ref=nodl_ https://www.amazon.co.uk/Enter-Kettlebell-Strength-Secret-Su... [4]https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work https://www.hopkinsmedicine.org/health/wellness-and-preventi...