Alcohol consumption will make it extremely difficult to lose weight. I have never had a client be able to lose weight and still consume alcohol regularly. On the flip side, I have had all clients lose weight when they significantly decreased their consumption.
Probiotics and fiber are a MUST to heal your gut. You will not be successful without both of them. Your gut health = whole body health.
30 grams of protein at one sitting for breakfast will set you up for the rest of the day. The 30 grams is crucial for preventing muscle atrophy (loss of muscle) as we age.
Protein is hard to digest. When eating more protein in your diet be sure to eat more greens!
Short exercise duration can be just as beneficial as long. Try a 5-10 minute all out, vigorous program if you are short on time. Wonder how you can get to vigorous in 5 minutes...try burpees!
Gone are the days of no pain, no gain. Be smart with your exercises. The body can handle a tremendous amount of work, but you need to listen to your body. It will tell you when you are doing too much. Everything can be modified.
Strength and flexibility are one and the same. If you are strong through full ROM at a joint, you will be flexible.
When making health changes, change one thing at a time. Choose something simple like drinking an extra glass of water a day and do it until it is not a stressful thing, then add another goal.