Fit by 40 advice please

I have a very all or nothing mindset which can be a good thing and a bad thing. I just have a little over 500days till I turn 40 and want to get in the best shape of my life. I keep researching things and am getting overwhelmed and discouraged and trying not to do it all and burn out.

I’m 38/m 6ft 230lbs 28% body fat test levels as of a year ago were good testosterone at 487

3 kids full time job I work out 5 days a week my diet I have cleaned up about 70% I’m very bad at tracking food and workouts as I’m consistent and then fall off. I’m always tired and have a bad rotator cuff and tennis elbow.

Just want to know what everyone is doing, how much cardio vs strength training. What supplements have really made a difference. How can I see results as I feel I have not seen any for 6 months