- Sleep timing consistency: Sleep
- Daily movement baseline (steps or walk)
- Consistent meal timing (start with a mild eating window)
- Basic resistance training 2×/week: Exercise
- Primary: HbA1c (longer-term) and/or fasting glucose context
- Secondary: weight trend, waist, sleep timing, steps
If your sleep degrades or energy drops sharply, pause and stabilize sleep and training before changing nutrition further.