top of page

Book of the Year 2024: How Not to Age by Dr. Michael Greger

drjoelasek

While it was technically released in December 2023, I have decided that "How Not to Age" by Dr. Michael Greger is my book of the year for 2024. That might be because, given its sheer size and density of information, I am still making my way through it here in 2025. It’s taken me that long to make my way through the voluminous research located not only in the pages of the book but in the many ancillary videos and references included in it.


I first encountered Dr. Greger at the national conference for the American College of Lifestyle Medicine in November 2023 (which I also wrote a blog post about). Of the dozens of presenters at that conference, Dr. Greger stood out for his ability to present research in an efficient engaging and comprehensive way. After seeing his presentation, I was certain I needed to read his book which was released a month later. As I've made my way through the early parts of the book, I could see that my excitement was well-founded.


It is laid out in a thoughtful manner starting with a thorough review of known aging pathways and practical steps we can take to activate those pathways maximally to benefit one’s health and longevity. Dr. Greger doesn’t promise immortality, but he does deliver a wealth of evidence-based strategies to optimize our health as we grow older. That's what makes this book a game-changer and why it deserves a spot on your reading list.


The Science of Aging

Aging happens on a cellular level, and much of it comes down to damage—oxidative stress, inflammation, and cellular senescence (cells losing their ability to divide and function). Dr. Greger explains these complex processes in an engaging, digestible way, showing how they lead to the outward and inward signs of aging we all experience. The good news? We can take proactive steps to delay or even reverse some of these processes.  


A Few Key Insights from How Not to Age

While there are too many interesting takeaways from this book to mention, some highlights include:


1. Plant-based eating may be our most powerful ally for health and longevity

Central to Dr. Greger’s philosophy is the idea that food is medicine. In How Not to Age, he argues that food is not just the fuel to power our bodies, but that a whole-food, plant-based diet is medicine. It is the most powerful tool to combat chronic diseases that accelerate aging, such as heart disease, diabetes, and cancer. Packed with antioxidants, fiber, and nutrients, these foods help reduce inflammation and oxidative stress, two major culprits of aging.


2. Saturated fat is associated with numerous health problems, some of which we may not commonly think about

Dr. Greger points out that saturated fat is not only links to artery clogging disease, it also increases risk of other diseases including diabetes/impaired glucose control, poor dental health, erectile dysfunction and premature death. Saturated fat is found in all animal-based foods and minimizing it is one of the most important ways to improve our overall health.


3. The data on the impact on timing of food intake/fasting on health is still limited but evidence for protein restriction is growing

While the impact of timing of calories and fasting has little proven benefit and conflicting data, there is growing evidence that, contrary to most messages that we receive from media/popular culture, protein restriction increases longevity and decreases cancer risk likely due to decreased activation of the mTOR pathway and decreased Advanced Glycated End products (or AGEs) that are created when proteins are heated to high temperatures during cooking, especially drier forms of cooking such as grilling.


4. While there are many nutrient deficits possible, even in those who age healthfully, it is possible to get most of our nutrients from our food and, only occasionally, supplements

Dr. Greger emphasizes how many vital nutrients we can get from our diet including numerous spices, antioxidant rich foods and in one case a nutrient I had never heard of before. He introduced me to the potentially positive impact of a DNA protecting protein called spermidine which is found in several foods but is especially well-concentrated in one food most of us probably don’t eat a whole lot of: wheat germ. This along with other foods such as soy products allows us to get this essential nutrient later in life.


5. Many common ideas we have about health, including many products we use to maintain health, have limited data or have evidence that they may be harmful while there are many options we might not think about that have current evidence for being helpful

Many products advertised as promoting health and longevity have weak data supporting it or may actually be harmful. Whether its low-carb diets, megadoses of vitamins or drinking milk for healthy bones, Dr. Greger presents the data for both how and why these may do more harm than good. Conversely, some things we’ve heard, like soy potentially increasing the risk for breast or other cancers, is not only false, but the opposite appears to be true.


6. Exercise for Longevity

Staying active isn’t just about looking good—it’s about maintaining muscle mass, improving circulation, and enhancing brain function. It also appears to be superior for strong bones than commonly used supplements and drugs. Dr. Greger provides practical tips on incorporating movement into daily life, highlighting how even moderate exercise can have a profound impact.


7. Stress Less, Mind Your Sleep

Chronic stress can shave years off your life, while quality sleep can add them back. The book delves into how stress affects telomeres (the protective caps on our DNA) and how mindfulness, meditation, and sleep hygiene practices can counteract this damage.


Why This Book Stands Out

Dr. Greger's strength lies in his ability to take complex scientific studies and translate them into plain language and actionable advice. His conversational tone and approachable humor make even dense topics feel relatable. Whether you're a wellness enthusiast or someone just starting to take health seriously, this book meets you where you are.


A Few Caveats

While How Not to Age is thorough, the sheer depth of information can feel overwhelming at times. For readers not already familiar with Dr. Greger’s work or plant-based eating, the book may feel a bit prescriptive. However, his commitment to evidence-based recommendations makes his guidance trustworthy.


Final Thoughts

How Not to Age is more than just a guide to longevity—it’s a manifesto for living a vibrant, health-conscious life. Dr. Greger reminds us that while aging is inevitable, how we age is largely up to us. Through a combination of nutrition, exercise, stress management, and curiosity about the latest science, we can take control of our health and extend not just our lifespan, but our health span.

So, whether you’re in your 20s thinking about the future or in your 60s, 70s or 80s looking to make every year count, this book offers the tools you need to live your best life—for as long as possible.

2 views
bottom of page