IDK how old are you, I am 42 and I am better off, health-wise, than I was at 38. Those are the changes:
1) Just like you, I started to work out, but I have one more recommendation: a weighted vest. An absolutely great tool for plankings, push-ups etc. If you want your body core to get really tough, weighted vest is a great tool.
2) This, plus intermittent fasting. Got my blood pressure back into the normal range, I am no longer on medication which I took for 17 years, hooray.
3) See 2), it seems that eating/fasting time matters a lot, not just total calories. Constant snacking is probably really bad for us. (The pancreas is forced to produce too much insulin too often).
4) Absence of civilizational noise is definitely something that has healing effects.
To this, I would add
5) Some supplementation is useful, if not outright necessary. Lots of people are vitamin D deficient, for example. 4000 IU a day should help a lot. It seems that vitamin D is even more important for us than we thought. (Specifically, D3).
6) People who like the entire anti-aging and longevity field, can horse around with things like resveratrol and NMN, or perhaps senolytics like fisetin. I like to do that, so far the only visible difference is that my eyesight got a lot better (unexpectedly so for someone who looks into screens all day long). But there is a risk that you are wasting money on "producing expensive urine".
I told you what I did when my first real transformation from unhealthy to healthy happened in my early 30's . Now I'm 41 and I'm having second transformation beyond what happened in the first. Most people really need the first transformation. And one of the driving factor of getting it rolling reasonably well was that I realized how little was truly required to get a lot healthier. There ways to optimize it, but most important thing is to make one simple change and stick with it. Two were real changes I decided were the lifting weights and slowly reducing number of spoons I put sugar in my tea. Everything else was just what I did naturally anyway. The huge point helping me to stick with it was that there were only two simple rules that I had to stick, and both of those were low enough effort for me to stick with.
It wasn't completely without civilization noise, but it was something where I could actually think better when walking outside than when sitting still in front of computer. It was quiet enough that fresh air and walking actually helped me to think.
I started off with 16:8, but my body shifted to longer intervals (20:4, 21:3) on its own. Only rarely did I try longer than 24 hours fasts.
My blood pressure definitely responds to fasting. I went from 150/100 to 115/75 within months. IDK if this can happen in other people, we are a fairly diverse lot.
Food eaten during the eating window matters. Fats (avocado, olive oil, bone broth) will carry you longer than carbs. But one of the things I enjoy about IF is that I no longer have to watch my food intake too strictly. An occasional treat is OK.
As for resources, I believe that Jason Fung, a Canadian doctor, is a good start. He has a lot of videos on YouTube and a few books out. His main idea is that you need to keep your insulin level fairly low in order to avoid metabolic disease, and that IF helps with that a lot.
Also, the r/intermittentfasting subreddit has a lot of veterans.
1) Just like you, I started to work out, but I have one more recommendation: a weighted vest. An absolutely great tool for plankings, push-ups etc. If you want your body core to get really tough, weighted vest is a great tool.
2) This, plus intermittent fasting. Got my blood pressure back into the normal range, I am no longer on medication which I took for 17 years, hooray.
3) See 2), it seems that eating/fasting time matters a lot, not just total calories. Constant snacking is probably really bad for us. (The pancreas is forced to produce too much insulin too often).
4) Absence of civilizational noise is definitely something that has healing effects.
To this, I would add
5) Some supplementation is useful, if not outright necessary. Lots of people are vitamin D deficient, for example. 4000 IU a day should help a lot. It seems that vitamin D is even more important for us than we thought. (Specifically, D3).
6) People who like the entire anti-aging and longevity field, can horse around with things like resveratrol and NMN, or perhaps senolytics like fisetin. I like to do that, so far the only visible difference is that my eyesight got a lot better (unexpectedly so for someone who looks into screens all day long). But there is a risk that you are wasting money on "producing expensive urine".