How to improve your health with one small tweak

• Joe Wicks’s five new recipes for the family — all packed with protein

Professor Tim Spector, 67

Professor of genetic epidemiology and co-founder of health company Zoe

I eat three portions of fermented food a day
Our latest Zoe study showed that when people did this for just three weeks, many reported significant improvements in mood, better energy, bloating and reduced hunger. I’ve always made sure I incorporate ferments into my routine, but the data was so compelling that I adopted the “at least three portions a day” habit myself. Adding kefir, kimchi or sauerkraut to my meals takes no effort, yet it delivers a powerful boost to the gut microbes that support our overall health.

• 14 fermented foods you can buy that really work

Mariella Frostrup, 63

Broadcaster, menopause campaigner and author of Menolicious with Belles Berry

I stopped grabbing food on the go
Publishing a cookbook this year was a galvanising moment that really made me up my game. I stopped grabbing food on the go. Instead, I keep a small stock of ingredients I can whip up into a quick meal at home but with an onus on supportive and nutritionally dense ingredients for midlife. (My larder is a dazzling array of tinned beans and pulses and miso.) I’ve also upped my intake of protein, even if it’s just a couple of boiled eggs in the morning. I’ve realised that making personal health a priority, rather than an afterthought, pays dividends, even if, for women especially, it can feel like an indulgence. It shouldn’t.

• Mariella Frostrup on menopause: A man I met was repulsed

Ella Mills, 34

Founder of Deliciously Ella and author of Quick Wins

I prep the week’s meals on Sunday
The daily “What’s for dinner?” question had really started to wear me down. So, this year I started planning our week’s dinners at the weekend to take the pressure off the week ahead and to make sure we were hitting our 30 plants a week. I do an hour of meal prep on a Sunday evening. I’ll make a big one-pot meal, like an aubergine ragu or a chunky veggie soup, cook a batch of grains, roast some vegetables and prepare a miso hummus. I also do a weekly shop, so everything is ready to go. I’m enjoying cooking again for my daughters, aged five and six. It’s a small habit that has completely shifted the rhythm of our evenings.

• How to eat 30 plants a week (and tame the menopause)

Harry Jameson, 43

Fitness coach and Times columnist

I do reformer Pilates
I do this once a week for 50 minutes at the London-based fitness club I co-founded called Pillar Wellbeing. Reformer Pilates is strength training meets active recovery, which I love. It has improved the rest of my strength training and my running. My teacher, Eve Powell, calls it bullet-proofing your body.

• Read more articles by Harry Jameson

Dr Chris van Tulleken, 47

Associate professor of infectious diseases at University College London, author, TV personality and podcaster

I have started “exercise snacking” to stop myself being too sedentary
I’ve got three kids under ten and this most important concept was given to me by a friend and colleague at UCL, Dr Jo Blodgett. You don’t need to join a gym or wear fancy clothing for exercise to count — you can just carry a kid at a fast walk, do a few press-ups or run for a bus. If you’re a bit out of breath it counts. So does my cycle to work. And so does a Zoom meeting taken while walking. My whole day is less sedentary and I am much less precious about it.

Dr Jack Mosley, 33

GP and author of Food Noise

I now eat nuts not crisps after a cycle home from work
I enjoy a good snack as much as anyone, especially if I have cycled back from work. Now, instead of raiding the biscuit tin or devouring crisps, I’ll help myself to the “nut tin” instead. I’ll have a range of different nuts, including some flavoured chilli nuts from time to time. Nuts are full of healthy fats, protein and fibre and are regularly linked with better metabolic health and an improved waistline.

Phil Hilton, 61

Times health writer

I’ve reduced my cholesterol
I now do a weekly 10k run and I eat a lot of porridge (cinnamon and honey essential) — oats are a soluble fibre that help reduce bad cholesterol. I also replaced butter with the light spread Benecol and made cheese a once-a-month treat. I still think about cheese quite a lot, but now it’s a very occasional treat.

• How I got my cholesterol down in four weeks (without statins)

Kate Rowe-Ham, 49

Personal trainer and author of Owning Your Menopause

I walk 4,000 steps a day
I’ve realised walking is much better for my mental health than running. It stops me feeling bloated and lethargic without feeling overwhelming or competitive. Four thousand steps a day have been shown to improve our heart, bone, muscular and mental health and, unlike the old advice to take 10,000 steps, a figure plucked seemingly from nowhere, it’s an achievable number that takes me about 25 minutes. I try to do my steps altogether after the school drop-off, but sometimes split them into chunks, in between work or to unwind after a long day. I feel more energetic and positive as a result.

• The myth of 10,000 steps — it’s not all about your daily count

Laura Southern, 46

Nutritionist and founder of London Food Therapy

I eat two biscuits with my afternoon cup of tea
As a nutritionist, I was militant about not eating sugar. But my all-or-nothing approach to treats put them on a pedestal, making them seem more exciting than they were, and put me at risk of slipping into disordered eating, which would hardly set a good example to clients. So this year I’ve added a biscuit or two to my otherwise healthy diet, which I enjoy at 4pm with a cup of green tea. They’re normally plain — shortbread or a digestive — and provide just enough of a pick-me-up to make it to the end of the day. I never want to eat more, because I know I can eat them again the next day. I haven’t noticed any detrimental effects on my health and no longer crave sugar — it’s lost its power.

• Rahul Mandal’s easy make-your-own biscuit recipes

Peta Bee, 57

Times health and fitness expert

I use compression leggings after a hard workout
Having tested compression equipment for The Times, this year I invested in a pair of Hyperice Normatec full leggings (£699; hyperice.com), which inflate to gently squeeze muscles from the feet to hamstrings. I wear them while watching TV after a hard run or workout and it has made a huge difference to my recovery levels. They are not cheap, but it’s like having a massage on tap every day.

• Read more articles by Peta Bee

Jo Wilkinson, 52

Former Great Britain marathon runner and running coach at runningjo.co.uk

I add jumps to my training routine
I was strong but lacked much power to propel myself along when running. I also had tendon degeneration in my ankles, which were stiff. My strength coach suggested I incorporate jump training in my workouts — running is essentially jumping from one foot to the other. I started doing pogo jumps (keep your body straight and use your ankles and feet to push off), counter-movement jumps (bending the hips before powering up from a squat position) and jumping forward with two feet. Since practising three sets of six jumps twice a week my ankle stiffness has significantly decreased and the elasticity in my tendons improved along with my ability to drive myself off the ground. I have more stability and control, especially running downhill, and have clocked my fastest Parkrun in four years.

• Hop to it! The six jumps that will build your body

Emily English, 30

Food writer, nutritionist and author of Live to Eat

I eat two kiwi fruit a day — with the skin on
Clinical studies have looked at this habit and found that two kiwis a day can improve digestion, because they’re packed with fibre, especially in the skin. They help keep you regular, which is our body’s best detox mechanism, and feed your good gut bacteria. It’s a really simple, science-backed habit that genuinely supports gut health.

• How to alleviate constipation — advice from the experts

Jack Hanrahan, 36

Strength and performance coach

I go rucking for 90 minutes on Sunday mornings
After moving to Brighton this year I now have the South Downs on my doorstep. Every Sunday morning I go rucking on the hills — a 90-minute hike with a weighted pack, around 20kg for me. I do it primarily for cardio, but it’s also an excellent way to strengthen your back and legs, improve posture and build overall resilience. I feel the benefits in the gym and in day-to-day life. More than anything, it’s a chance to get out into nature and feel mentally recharged.

• The cutting-edge exoskeleton that gives hikers a real leg-up

Dr Alka Patel, 53

Longevity doctor

I spend one minute outside every morning
I spend a minute in the garden as soon as I wake up. Morning daylight helps regulate the circadian rhythm and triggers my cortisol awakening response, which means I feel more alert. I still step outside if I wake in the dark because keeping the habit matters, and when it’s light I’ll go out again. Then I spend ten seconds setting my purpose for the day. Research shows that people who lack purpose have a higher mortality risk than people who have a strong sense of purpose. For me it might be as simple as pledging to listen to my daughter without interruption when I pick her up from university. Each day’s purpose is different. Afterwards I feel calmer, more grounded and sharper — and it means I fall asleep more quickly at night.

• Why we should all be early risers (and how you can become one)

Dr Megan Rossi, 37

Registered dietician, author and research fellow at King’s College London

I’ve upgraded my supplements
I swapped my vitamin D supplement spray containing emulsifiers for an emulsifier-free version after our clinical trial at King’s found people with a genetic susceptibility to gut inflammation saw a reduction in digestive symptoms after following a low-emulsifier diet. Ridiculous as it sounds, as a dietitian I had never thought to look too deeply at supplement labels, but decided I’d rather be safe than sorry. I’ve also started taking magnesium threonate, shown to improve cognitive function and sleep, and the whole family takes a supplement containing two bacterial strains — LGG (Lactobacillus rhamnosus GG) and BB-12 (Bifidobacterium animalis subsp lactis) — shown to limit cold and flu symptoms. I’m sleeping better and, touch wood, the children haven’t had a day off school yet.

• The best winter supplements to get you through December

Susie Chan, 50

Peloton instructor and endurance runner

I do a 15-minute mobility and strength workout after a run
Historically, I haven’t done any fitness other than running. Turning 50 this year has made me think about future-proofing myself. So now I do a 15-minute strength and mobility session two to three times a week. I lift weights at home for ten minutes after finishing a run, focusing on my legs and glutes with exercises such as squats, or get on all fours and slide one arm through the other to stretch my arms and shoulders in a thread the needle pose. I used to think 15 minutes wasn’t long enough, but I’ve really noticed a difference. I’m less tired when I run. I’ve got more energy, the range of motion in my arms has improved and my overall strength in terms of being able to carry the shopping is better.

• Five strength exercises to boost your running speed

Dr Lalitaa Suglani, 35

Psychologist and author of High Functioning Anxiety

I do an hour of breathwork twice a week
I’ve become more focused on conscious breathwork this year, which means doing guided breathing exercises that allow emotions to arise as oxygen levels change in the body. Although I’ve been aware of the power of breathwork for years, I now practise once or twice a week for about an hour. It can be an intense experience, so if you’re a beginner I’d advise doing it with an instructor. I’ve noticed more clarity, better sleep, improved creativity and reduced stress as a result.

• How to breathe your way to better sleep and lower stress