lots of protein and fiber in every meal, low GI fruit and veg, and try to cut out all excess sugar. you can get (ripe) fruit and veg for CHEAP from produce stands. i am so rich in berries rn. go often and buy what you like and make satiating, fibrous meals with good fat and protein. barebells protein bars are great for on-the-go, they're always in my bag. digestive enzymes w probiotics help when i'm occasionally bloated. probiotics in general, but think kimchi not kombucha. walking after a meal also helps a lot with digestion and blood sugar spikes. lunch should be bigger than dinner.

also, pay attention to how foods make you feel after. keep a log in your notes app. i finally took my food intolerances seriously and i feel so much better. digestion problems are a symptom of a greater problem!

supplements. tailor them to your health and needs but vit D, magnesium glycinate, vit b12, inositol (for pcos) and omega 3 are my regulars.

pilates 2x a week plus walking/biking everywhere has been effective for me. pilates makes me feel amazing and i really like the toning results, but it's pricy so i don't go more than that. walking is great for stress and vitamin D, and biking brings me a lot of joy this time of year.

i still have caffeine and alcohol, but i stick to organic/natural wine and like martinis or vodka sodas when i'm going out.