1. Follow a low-glycemic diet – Choose whole grains, legumes, and fiber-rich vegetables while avoiding refined carbs and processed foods.

2. Prioritize healthy fats – Include avocados, nuts, seeds, and olive oil while avoiding trans fats from fried and processed foods.

3. Increase protein intake – Eat lentils, tofu, paneer, chickpeas, and Greek yogurt to support muscle mass and insulin regulation.

4. Exercise and manage stress – Engage in strength training, yoga, or cardio while practicing meditation and ensuring 7-9 hours of sleep.

5. Stay hydrated and limit caffeine – Drink plenty of water and reduce excessive caffeine intake to support hormone balance.