It’s been five years since Countryfile presenter Julia Bradbury, 56, revealed that she had been diagnosed with breast cancer and had a double mastectomy. Half a decade on and in recovery, she continues to pour her effort into wellbeing and – handily for us – is sharing what she learns along the way.

This week, Julia shared that while she continues to work on rebuilding the strength she lost after cancer treatment, she has a new project on the go, too. That project? Helping out her elder sister with her health.

The author of Hack Yourself Healthy posted on Instagram that her sister, who is 10 years older than Julia, is ‘starting from zero’ but that together, they’re going to do a big reset. ‘Gina has spent years thinking it’s too late to change,’ shared Julia. ‘BUT this is the year! I’m rebuilding strength I lost after a mastectomy, and gaining more muscle for my next decades. She is rebuilding her relationship with food, losing weight and getting fit.’

julia bradbury
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Their action plan is to do a ‘gut reset’, follow a new nutrition plan, and do two resistance sessions, three cardio sessions and one movement class per week. And they’ll be documenting the whole process with videos of how both Julia and Gina get on.

As part of this new regimen, Julia has shared what she sees as three essential rules all midlife women need to be following, noting that they are the things ‘the healthiest people do consistently’. Gina, says Julia, never used to follow any of the three rules. Now, she’s sticking to them all.

So, what are those three rules? And does the science back Julia up?

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Move more

The healthiest people Julia knows, she says, move all the time: ‘First up after dinner to clear the plates, walking breaks from the desk. Not exercise, just how they live.’ In the video, she also references choosing to take the stairs rather than the lift.

What the science says: Julia’s spot on there. While dedicated workout sessions are hugely helpful, adding any movement to your everyday life is a very good thing. Research shows that ‘exercise snacking’ – meaning short bursts of movement rather than an hour-long gym session – boosts cardiometabolic health, and that the simple decision to take the stairs may protect your heart and improve longevity.

Have a ‘capsule collection‘ of foods

‘Eat the same thing on rotation,’ advises Julia. ‘A pantry of core ingredients, endless combinations. Turkey mince becomes lettuce wraps one night, a bolognese with brown rice noodles the next. Obviously, adding new foods for microbiome variety is desirable, but staying on a plan is helpful.’

What the science says: The benefits of this approach really come down to whether it works best for you. If you find a balanced meal that you love and that ticks off all nutritional needs, go ahead and keep having it over and over. You might consider making a weekly meal plan and just swapping out a few things each week. If you’re someone who immediately gets bored of eating the same thing, though, don’t do it! Variety is great and the best meal plan is one that works for you.

Keeping certain nutrient-packed and shelf-stable foods in your cupboard to chuck into your meals is certainly a great idea, though, and calling this a ‘capsule collection’ is fun. Perhaps for you that might be a packet of mixed seeds, tins of sardines, or dried fruits. Suss out an ingredient that you like and is really good for you, then make sure to always have it in the mix.

Train properly

‘Two resistance sessions a week, three cardio sessions in zone 2, one class for flow and range,’ writes Julia.

What the science says: This seems pretty spot-on. The NHS advises that adults should aim to do strengthening activities at least two days a week and at least 150 minutes of moderate intensity activity a week. A recent study found that between 90-120 minutes of strength training, combined with regular cardio, could be the ‘sweet spot’ for a longer life. And Kim Hawley, Good Housekeeping’s resident fitness expert, has previously recommended similar breakdowns of cardio, strength, and gentle movement, tailored to your age.

So, three for three! Good on Julia for sharing the wisdom.