Dynamic body movement, dancing, running, jumping. Desk jobs force us to be static, the longer we are static the more accustomed our muscles, tendons, ligaments and nervous system become to being static. Stretching doesn’t overcome a lack of movement, movement overcomes a lack of movement.

Lifting heavy weights & body weight exercises, lifting and holding your own weight is very important.

A calorie maintained diet. I personally believe in keto, mostly because it keeps people away from simple carbs which the body treats as sugar, and sugar is a toxic substance, IMHO.

Enough water to maintain hydration, even a little bit of dehydration will rob you of both physical and mental capabilities.

Adequate sleep, varies from person to person, but it’s more than you are currently getting.

Sunshine, if you live in the northern or Southern Hemispheres it means supplementing your diet with Vitamin D & vitamin K, at lunch time, 8,000 IU of D is what most of the scientific community recommends, it’s easy enough to go Google.

Limit screen time outside of work, many geeks have hobbies that have us sit at in one place for long periods of time. Mind and body need to be in harmony.

Get air quality monitors for your work environment and for your home. I did this recently and was shocked at what I was subjecting my body to breathe, it was really hard at home to fix the problem, but once I did a lot of things started changing for me mentally.

Don’t smoke anything, or drink alcohol, avoid caffeine, and sugar (simple carbs), avoid all processed foods. Get checked for food sensitivities, many plants produce toxins to keep pests away, and those toxins can be problematic for some humans. Eat animals that are free range naturally foraging for food, avoid grain feed animals. You are what you eat, and drink.