Good evening, Adithya

Try 16:8 time-restricted eating

Compress eating to an 8-hour window (e.g., 10am–6pm or 12pm–8pm), keeping the first 2–3 hours of the day fasted. 16:8 TRE independently improves insulin sensitivity, reduces fasting glucose, lowers inflammatory markers, and supports fat loss while preserving muscle when protein intake is adequate. Earlier eating windows (stopping by 6–7pm) show stronger metabolic effects.

Take creatine monohydrate 3–5 g daily

Add 3–5 g/day creatine monohydrate to any liquid; no loading phase needed (loading at 20–25 g/day for 5–7 days achieves saturation faster but is optional). Creatine improves high-intensity exercise output and lean mass accrual and also increases brain creatine stores, improving memory, processing speed, and cognitive resilience under fatigue.