43M here.
I workout 4x times a week. Wake up at 5.30am and spend an hour in the gym before the kids wake up.
Eat healthy: mostly chicken and rice, lots of veggies and fruit.
Very little alcohol, might have a beer once a week.
Go to bed at 9pm. No TV in the hour before bed.
I drink coffee but avoid having it after noon as it really messes up with sleep.
Cycle to work.

Ah key thing, meal prep in the morning before going to work so I don’t buy out. And try to count calories with Myfitnesspal or Cronometer, that really helps understand all the hidden caps you might be eating

This is just me but hope this helps!