* weightlifting ~3 times a week. * intermittent fasting (16/8 with exceptions for weekends and social gatherings). i drink water and black coffee until 2pm and

* weightlifting ~3 times a week. * intermittent fasting (16/8 with exceptions for weekends and social gatherings). i drink water and black coffee until 2pm and eat almost nothing before 4pm. * reduced sugar as much as possible. almost no sweets, no energy drinks - water and coffee (and the occasional beer). i cook all my meals. * reduced carbs from wheat. no bread, no flour, rarely noodles. again, exceptions for social gatherings and beer. * lots of sleep. this comes with the weightlifting and thankfully, i've got flexible time at work.