How would you like to slash your risk of cancer?

How about by fifty percent?

Let's get right to it.

We all know that smoking is bad for you.

We know that.

But how can one truly quit?

Like never smoke another cigarette.

Ever.

It's about mindfulness.

How can you, (yes, you) avoid all tobacco?

All tobacco.

Not just cigarettes and cigars.

Tobacco chew is a major cause of head and neck cancer.

Thirty percent (THIRTY!) of cancer deaths are directly linked to tobacco.

I mean, let's get serious about this war on cancer.

Your personal cancer moonshot.

Start with doing what WE ALL KNOW TO DO.

Knowing is not doing.

Start meditating. It's been shown to help you quit.

If you smoke a ton, it's simple.

Meditate and quit or die.

It's that simple.

Bladder and pancreatic cancers too.

Smoking linked.

Pause before you light up?

There's always a second to pause before lighting up.

Take a deep breath instead.

Start your meditation.

Yes, the one designed to help you quit.

Use meditation along with all of the other smoking cessation programs out there.

Do whatever it takes.

WHATEVER. IT. TAKES. TO. QUIT.

Smoke one less cigarette than you did yesterday.

Breathe and repeat.

Now you're on your way.

We all know we should be eating more vegetables, fruits, and whole grains.

We know it.

But did you know there are cancer-fighting phytonutrients in broccoli and other cruciferous vegetables that are the powerhouses of anticancer diets?

We know to forget the processed meats.

Hot dogs, bacon. NO.

Unprocess your diet to avoid cancer (thanks, @NatalieJillFit).

Nitrates in processed meats are a no-no.

Just drop the red meat already.

Just let it go.

Replace it with wild salmon.

You'll live.

You'll live a lot better.

Your heart and colon (decreased colorectal cancer) will thank you in the long run.

Have one more veggie than you did yesterday.

Just one.

Pause, put down doughnut.

Breathe.

Pick up broccoli.

Repeat.

There you go.

We all know we should stop drinking.

We know this.

But pause before your next drink.

Pause and say, this drink increases my risk of cancer.

It not only makes us fatter but can increase head and neck cancer, esophageal, liver, breast and colon cancers.

I say limit schmimit.

Stop drinking period.

If you allow one, you'll allow too much eventually.

It's human nature.

Start by slowly decreasing the amount you drink each day.

Every day drink less.

Until you are down to none.

None.

Eat better and exercise more.

If knowing was doing, we'd all be walking around with washboard abs, 1.5 % body fat and have the lowest cancer rates in the world.

In fact, we have some of the highest.

Because "be physically active and maintain a healthy weight" is not enough.

We're obese.

We sit all day.

Some say sitting is the new smoking.

I say sitting makes smoking exponentially worse.

And smoking makes sitting exponentially worse.

It's all linked.

Mind, body.

Body, mind

Cancer prevention starts with your mind.

What are you going to do about it?

Cause knowing has gotten us a ton of cancer.

Sitting and laying and channel surfing and not moving your butt is a risk factor for cancer.

Move at all costs.

Move, meditate, eat veggies, sleep and repeat.

Move move move each day.

If you try to go from sedentary to super overnight you will quit.

Start slow.

Five minutes, and work up to moving at least 30 minutes daily.

Absolutely do what you know.

But do only as much as you know you'll do again tomorrow.

Melanoma.

Bad disease.

Jimmy Carter had it in his brain.

Don't get it.

Protect yourself with sunscreen no matter what.

Even on those partly cloudy days.

Non-melanoma skin cancer is the most common type of cancer diagnosed.

I had it.

Learn from me.

Screw the SPF 15.

Go up to 50.

Just make sure you get your vitamin D levels checked.

Get sun only in the early morning, as you'll sleep better.

And sleep's super important for your health.

Technology is cool.

Use it.

UV protection clothing is everywhere.

Buy it. Wear it. Love it.

Love yourself.

Love that you're protecting yourself from cancer.

Love that you're acting on your knowledge, not just knowing it.

Do yourself a solid and do these things.

You're preventing cancer.

Your cancer.

Microstep: Less smoke. More veggies. Less red meat. Less alcohol. Move a lot. Less sitting. More sunscreen.