G'day Menke! Good to see you've come back! And well done on your self-improvement. You could try kangaroo meat. It's got more iron than beef, but has a rich gamey taste! Great on a burger!
It's great that you've been able to at least recognise these issues and then put into action solutions to then help get yourself back on the right track. Having a successful RU-vid channel also probably didn't help your diet, sleep and lack of exercise. For myself I trie to go to bed at the same time every night (9.30pm/10pm) and this usually means I wake up around the same time every morning (5.30am/6am). This enables me to not have to wake up to an alarm, which is great and most nights I'm getting a solid 7-8 hours of sleep. I'm also one of those people that can fall asleep in about 15min of going to bed! I may wake up once during the night, but I tend not to have any trouble falling back to sleep. I also wake up to the natural morning light, we have our window shutters slightly open for this. I think it's harder for people to wake up when it's too dark in a room and you're also being woken by an alarm. We currently have daylight savings, so it's getting lighter with each morning as we get closer to Summer. As we know, exercise is great for the body and the mind. I swim 4-5 times a week in the mornings, I usually hit the water by 6.30am and I do about 2-2.5kms, which takes me about an hour, before heading home, doing some stretches, having breakfast and then getting ready and heading into work. The days I don't swim, I do a brisk walk for 30min/40min. My bowel movements are pretty good, I usually go once a day, so I have no trouble there. I don't eat a lot of red meat, maybe once a week and then it's steak, but it's usually fish and chicken, with vegetables and salads. I do also like eggs! I love my carbs, so breads and pasta's, which I've cut back recently, as I felt bloated a lot. I also have a piece of fruit and some yoghurt during the day, with my bread roll. I also try not to eat anything after 7pm at night. Yes I'm an Aussie and I love my coffee, but I only drink coffee 2 times a week now, every Saturday and Sunday morning after I've swam 2.5km's, I go to my local coffee shop that's a 10min walk from my home. It's kind of like a little treat to myself and I look forward to that. Everything in moderation eh! Everyone is different and not everything is going to work for everyone, so it's up to oneself to go on that journey and work out what works for them.
