Top 3 carbs: - rice noodles - Japanese sweet potatoes - plantains

I run 2-3 times a week. This volume is personal to me, and not very high since I am not training for anything in particular at this very moment. General goal is 150 mins+ of zone 2 time per week. All tracked on my watch. 2-3x 45 min runs, mostly easy, various terrain. I love running on trails when possible. Ideally mix in some strides at the end of each, working up to a sprint at on the last couple strides. Hiking is a mainstay during the summer and is fantastic cardio when you maintain intentional pace up hill. Run down hill to keep HR up and you have a more potent cardiovascular stimulus with LESS joint problems than running. Combine those both with a lil bit of brisk bike riding for transportation and my cardio has been getting better and better week over week. The simplicity is key here: it has netted me way better results than I would have expected. The body really just needs repetition. You don't need 5 different running workouts unless you find running ungodly boring. (You might need that anyways, being intentionally boring can be very good for the mind)

Buy the entire grass fed chuck roll and save $$$$

people over complicate work from home health. you don't need a crazy supplement stack. you don't need a fancy desk or chair. you don't need 17 tools or software (esp if you are adhd/add) it's actually simple, you only need to: swap sitting/standing positions every 30 mins take screen breaks every 2 hours to look/get outside, even for just 5 mins move as much as possible when you aren't working (if you work more than 6hrs a day like most) keep shit food outside of your home (you'll probably fold and eat it if its in the house) train posterior chain 1.5x as often/higher volume than anterior chain (this means pull 1.5x as often as you push in the gym for posture sake) keep your ears over your shoulder and your shoulders over your hips (posture)