“Diet and exercise” is kind of like, “learn programming by writing your own toy programs.”
As a developer, the problem is obvious. The solution statement is too general and non-specific to be able to act on. You might start with, choose a language based on some goals, get an environment set up, write hello world, etc etc.
The same divide and conquer approach applies to diet and exercise. There’s a bajillion diet and exercise programs that exist out there, but likely it’s too overwhelming to choose from the thousands out there and we don’t know what we don’t know.
My recommendation is divide and conquer to start small. Many choices for activity exist.
The main thing is to not be overwhelmed and just start with one thing and start small. Showing up is 50% of the work.
Here’s some seeds for the exercise portion. Put any of those terms into YouTube and there will be many folks out there with lots of great and bunk information, but holding it’ll be a start to parse.
Walking, running, calisthenics (body weight pushups, squats, jumping jacks, etc), weightlifting (dumbbells, barbells).
For nutrition, I’ll seed you with the basics.
Cut out foods that make you feel bad. This starts by taking a moment to assess how you feel before consuming food and after consuming food and determining whether you feel better or worse. Generally stay away from the worse feeling foods.
And for what to consume, increase the number of servings of color you consume to 4-5 colors a day. Reds (peppers, tomatoes), blues (blueberries, purple cabbage), greens (kale, lettuce, spinach), yellow (squash, pumpkins, lemons), etc.
Just about every diet and exercise program out there will follow some form of this skeleton with concrete plans and meal prep plans and such.
Hopefully this is enough of a seed to help you over the research activation hump!
Or feel free to email the profile if you’d prefer more in depth discussion. I’m happy to share the years of my knowledge attained for my own specific goals as an enthusiast of the diet and exercise lifestyle.