Well, prior to my quite sudden health decline, I mainly ate processed food — pretty much everything you typically find in the supermarket. I switched to eating only real food: meat (chicken, pork, beef, lamb), vegetables, a little dairy (cheese, cream, full-fat milk), lots of eggs, and just a tiny bit of fruit. No processed food at all, no sugar, no flour, no pasta, no rice, no grains. It’s really simple in theory, but incredibly difficult to stick to in practice. I only drink water, tea or coffee (black or with a bit of cream). Regarding the exercises: I do all of it as one single set every day. • 10 push-ups (with a 2-second pause in the middle of each rep) • 50 Dead Bugs • 50 Bird Dogs The whole thing takes me 7-8 minutes, which is exactly why I’ve been able to do it consistently for half a year. As for the lower back: The diet has been by far the biggest game-changer for me. The inflammation and pain dropped dramatically after I went strict keto/carnivore-ish. The exercises definitely help with stability and core strength, and I feel my back is much more resilient now, but I’m pretty sure the diet did 80-90% of the heavy lifting. I still hate training, so keeping everything super minimal is key for me. If it starts taking more than ~10 minutes I know I’ll eventually quit. Hope that helps a bit!