How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

In How Not to Age, Dr. Michael Greger examines peer-reviewed anti-aging research and explains how diet can support the body's natural strategies for slowing aging. The book breaks down the science of aging and chronic illness, showing how to help avoid common age-related diseases. Greger identifies eleven cellular pathways involved in aging that can be disrupted. He describes specific processes—such as autophagy, which can be enhanced through spermidine found in tempeh, mushrooms, and wheat germ—and senescent cells, which may be cleared with quercetin-rich foods like onions, apples, and kale. The book also addresses cost-effective alternatives to expensive anti-aging products. Drawing on the dietary and lifestyle patterns of centenarians and residents of blue zone regions, Greger presents evidence-based methods to preserve body functions associated with youthfulness. The book offers practical strategies and actionable takeaways for achieving longevity.