Thanks for reading all of that!

Regarding nutrition, I more or less follow Michael Pollan and Nutrition Concepts and Controversies 14th edition, which is very similar to the Dash diet. That is basically what current science has to say, so that is what I do. There's many ways to follow these diets though regarding combinations, so I cook traditional dishes whenever I can instead of just throwing ingredients together or cooking recipes that came out of nowhere. Most traditional dishes come from my family, but Nourishing Traditions is a good source for that too.

As for exercise, anyone can do some basic weightlifting at home by purchasing a basic set of weights. Just 30 min a day or every other day will do, and you get all the cardiovascular benefits of cardio. Or, if money is a concern, you can do bodyweight exercises at no cost.