Boiled food seems like a good suggestion. I will take note on that. I'd like to try long sleep, but that probably takes more effort to adjust as I have kids to send to school, and my sleep time is hardly going to be early due to many house chores as well. Lemme see if I can arrange to finish my day job earlier so I can finish my workout a little earlier for me to sleep longer.

As for workout, I have always been active and 150 minutes cardio a week. I usually goes to zone 2 around 130bpm walk. Weekend I will also do incline walk by the hill to hit 150bpm for 15mins twice. May be I should increase my volume.

Thank you for the wonderful suggestions.