Yeah, some of it is out there, but interesting what the data is showing. And there are places that do cellular testing to find your biological age based on many profiles. Anyway...
For me I did some basics for my diet, which generally benefit everyone:
- Drink mostly water, and lots of it
- More veggies and whole food (less processing and things added)
- Greatly reduced added sugars
- Limit highly refined carbs and carbs in general
Other stuff I personally think help in the long run to limit metabolically toxic build up:
- Organic when possible
- High quality meets, though I generally do not eat a lot of meat anymore
Other health benefits type stuff, but also very good for me to understand my relationship with food and portions for my health:
- Timed meals with 16+ hour daily fasting
- 2-3 day water only fasts at least once a month
I do not believe in supplements in general, having tried all kinds of teas, roots, vitamins, etc. No protein powders, metabolic concoctions, health bars, or the like. I feel great when I am doing the above and get all the nutrients I needs.
I still go up and down weight wise depending on my focus, so it is certainly not a linear path, through the highs and lows are level out more as I do this more often because I know how good I feel doing the right things over how bad I feel later when doing all the good things (lots of beer, pizza, fat steaks, and sweets) to fill and immediate craving. Even when I am sticking to the diet stuff above, I still take Friday evening through Saturday to enjoy whatever I want, though I stick to the 16 hour daily fast on those days too.
And then on the mental side, you might look into books like Atomic Habits, Mindset, or How To Create Mind.
One book that might resonate very well with you with
Brave New Medicine: A Doctor's Unconventional Path to Healing Her Autoimmune Illness A Doctor's Unconventional Path to Healing Her Autoimmune Illness (Books). It looks at these pyscho-physio-physical issues doctors blanket into some general terms and goes into some of what is above, and then some of the new age type of stuff that might be kinda out there. And it is written by a traditionally trained western doctor with eastern upbringing, living with modern issues. I think some of this might hit home.
And Some good YT channels to help are like Rich Roll (a personal favorite), Mark Hyman MD, Joe Rogan, Tom Bilyeu, What I've Learned, Jason Fung, Nutritionfacts.org, Daily Stoic, Jay Shetty, David Goggins, and the like. Many have additional books that are good reads as well.
I still don't have much competitive spirit for tennis like I used to. I think my younger ego drove a lot of that, as is for most players. I have settled in my mind though that I do want to do the best I can on the court performance wise, without any emotional tie or vested interest in the outcomes. I just enjoy meeting the people and the time on court. Still working on that balance.
Anyway, there are LOTS of ways to approach your situation, so could be nothing above fits you, but maybe it at least gives you encouragement to invest in yourself and do find what works.
Cheers.