Launching a new you with the new year

Q: I really want next year to be the year I become as healthy as possible. Can you help me figure out a plan and schedule? — Casey R., Santa Rosa, California

A: Bravo! You are planning ahead and making a public declaration of your intention to live a healthier — and happier — life! That shows how serious you are about achieving your goals.

By following the lifestyle adjustments suggested in my book “What to Eat When” and the longevity-extending tips in “The Great Age Reboot” (due out in 2022), you can put together a plan that is both easy to follow and loaded with great rewards.

Your smart nutrition guide. The “What to Eat When” formula says “eat only when the sun is up: a window of approximately 12 hours, depending on the time of year. This allows for a resting period (or fasting) and can help you break the habit of bingeing on snacks.”

WTEW also suggests you eat most of your food for breakfast and lunch. Aim to consume 80% of your daily calories before 3 p.m.

As for what you eat during these recommended times: You know the drill: plantbased, free of added sugars, no red or processed meats and no ultra processed foods.

Move it to lose it — and gain a longer, healthier life. In “The Great Age Reboot,” I list steps you can take to self-engineer your fitness.

1. Walk 10,000 steps a day or the equivalent — one minute of activity equals about 100 steps.

2. Get two or three sessions of strength training a week — include core-strengtheners to avoid back problems down the road.

3. Do cardio exercise that increases your heart rate three times a week for 20 minutes. Aim for 80% of your age-adjusted heart rate (figure it by subtracting your age from 220 and then taking 80% of that).

4. Take 40 jumps in place a day. This increases lymphatic flow, bone density and spine health.

Q: Cancer seems to run in my family, and I want to do everything I can to help prevent it from happening to me. Can you tell me about cancer-fighting foods? — John Y., Indianapolis

A: You are right to fight! Genetic predispositions do not always mean you are going to develop whatever condition they are affiliated with. Your lifestyle choices can activate that predisposition or help squelch it! And food is a powerful tool when it comes to helping prevent cancer.

Some of our favorites are berries, lentils, kale, spinach, cauliflower, 100 percent whole grains and turmeric.