How Not to Age

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Dec 16, 2023

Dr. Michael Greger explores the science of aging and how diet can combat its effects. He discusses pathways for aging and ways to disrupt them, such as boosting autophagy with spermidine. The podcast covers the benefits of a plant-based diet, the surprising connection between dairy consumption and shorter lifespans, and the risks of cured meats. It also delves into topics like alcohol's effects on health, plant-based alternatives, resveratrol's impact on brain shrinkage, and the importance of changing our environment for healthy choices.

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Introduction

00:00 • 3min

How Not To Age: Aging With Grace and Vitality

03:19 • 21min

Factors and Practical Takeaways for Slowing Down Aging

24:02 • 8min

Challenges of Determining Causality and Trust in Medical Institutions

32:15 • 16min

Plant-Based Diet and its Benefits

48:14 • 18min

The Health Effects of Dairy Consumption

01:06:36 • 4min

The Problem with Cured Meats and the Risk of Colorectal Cancer

01:10:06 • 2min

Legumes and Longer Life Expectancy

01:11:55 • 12min

Alcohol and Its Effects on Health

01:23:41 • 2min

Exploring Plant-Based Alternatives and Controlling One's Food Environment

01:25:44 • 2min

Resveratrol and Brain Shrinkage

01:27:23 • 12min

Eye Problems at Higher Altitudes, Cholesterol Levels, and LDL Cholesterol Recommendations

01:39:17 • 15min

Weight Loss Drug and Sleep

01:54:39 • 8min

Changing Your Environment to Make Healthy Choices

02:02:16 • 2min

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.

Physicians have long treated aging as a malady, but getting older does not have to mean getting sicker. 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 ultimate longevity.

Shermer and Greger discuss: • why we age and die • lifespan, vs. healthspan • longevity escape velocity • how to determine causality in aging science • nutrition fads • the anti-aging industry • Centenarians Diet • Mediterranean Diet • Okinawan Diet • Red, White, and Blue Zones • plant-based eating • exercise, sleep, stress • the Anti-Aging 8 • cholesterol and statins • vaccines • brain supplements • UV protection • alcohol • Alzheimer’s • social ties, friendships, and marriage.

A founding member and Fellow of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues.