How Not to Age by Michael Greger

How Not to Age
by Michael Greger

ISBN-13: 9781250796332
Hardcover: 608 pages
Publisher: Flatiron Books
Released: Dec. 5, 2023

Source: ebook review copy from the publisher through NetGalley.

Book Description, Modified from Goodreads:
When Dr. Michael Greger, founder of NutritionFacts.org, dove into the top peer-reviewed anti-aging medical research, he realized that diet could regulate every one of the most promising strategies for combating the effects of aging. We don’t need Big Pharma to keep us feeling young―we already have the tools. In How Not to Age, the internationally renowned physician and nutritionist breaks down the science of aging and chronic illness and explains how to help avoid the diseases most commonly encountered in our journeys through life.

There are eleven pathways for aging in our bodies’ cells and we can disrupt each of them. Processes like autophagy, the upcycling of unusable junk, can be boosted with spermidine, a compound found in tempeh, mushrooms, and wheat germ. Senescent “zombie” cells that spew inflammation and are linked to many age-related diseases may be cleared in part with quercetin-rich foods like onions, apples, and kale. And we can combat effects of aging without breaking the bank. Why spend a small fortune on vitamin C and nicotinamide facial serums when you can make your own for up to 2,000 times cheaper?

Inspired by the dietary and lifestyle patterns of centenarians and residents of “blue zone” regions where people live the longest, Dr. Greger presents simple, accessible, and evidence-based methods to preserve the body functions that keep you feeling youthful, both physically and mentally. Brimming with expertise and actionable takeaways, How Not to Age lays out practical strategies for achieving longevity.


My Review:
How Not to Age looks at scientific studies and explains what food, lifestyle choices, exercise, and supplements actually appear to slow aging and which popular remedies don't appear to work. The author sifts through scientific studies and eliminates ones that appear biased to get a certain result. He summarized these studies and scientific concepts (like aging pathways in the body) in understandable ways.

The book started out with aging pathways and what foods, exercise, and such modified these pathways to create slower aging. I found this section to be the most interesting. There was also a section on common diseases in the elderly and what can be done to avoid them. Some of this information was repeated from his other books. He also covered things more suited to his "How Not to Die" book, like urging people to get vaccines (like for shingles) for diseases that are more dangerous to the elderly or explaining a way to legally kill yourself (through starvation) if you lack quality of life. He included recommendations in each section for foods to add to your diet, exercise, etc.

Overall, he's strongly in favor of making diet and lifestyle changes rather than taking drugs. He recommended whole, plant-based foods, though he did mention which animal products were better than others. Though I don't agree with some of his values, I found the information to be interesting and informative. I'd recommend this book to those who have the endurance to read 600 pages on the topic, and I'd recommend his free videos (many of which are linked to in the book) for everyone else.


If you've read this book, what do you think about it? I'd be honored if you wrote your own opinion of the book in the comments.