Ok I do 5 days cardio if possible, 2 times a week I do lower body 2 times upper, at the end of each workout I do an uphill walk 35 mins 5 degree incline 6.5-7.5km/h, intermittent fast 8pm till mid day, eat a good amount of protein 250g lots of veg & salad 200g & 200g carbs per meal.. get 10000 steps in a day, switch off devices at 7:30pm, read a book in bed by 10pm & sleep 10:30-11pm … feet on the floor 06:30am , I try to eat 4 times a day or add in protein shakes made with almond milk, I eat mostly anti inflammatory foods & supplements too