I had a squat/lunge/deadlift session a few days ago and oh boy did I feel my lower body this morning. I actually had trouble getting into and out of my car and spent all day at work limping around taking baby steps. My glutes are still tender
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.
Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).