No secret formula. Eat a healthy well balanced diet including a variety of fruits and vegetables, while limiting sweets, and avoiding empty calories (soda, candy, high fructose corn syrup). Get regular moderate aerobic exercise at least 150 min per week; with two days/week of resistance exercises. Get adequate high quality sleep (average adult needs 7-9hrs/nght) Relax! Find healthy outlets to stress.
We can not answer. We do not have enough information about you to recommend anything We do not know if you are a Diabetic and if you are on any medicine and what your a1c hemoglobin and your blood sugar is You can submit your question with the information.