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

Flatiron Books, 2023. — 1527 p. — ISBN 978-1250796332Uncover the evidence-based science to slowing the effects of aging, from the New York Times bestselling author of the How Not to Die seriesWhen 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.About the Author
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. He has lectured at the Conference on World Affairs, testified before Congress, and was invited as an expert witness in the defense of Oprah Winfrey in the infamous “meat defamation” trial. In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award. He is a graduate of Cornell University School of Agriculture and Tufts University School of Medicine. His first book How Not to Die became an instant New York Times Best Seller. He has videos on more than 2,000 health topics freely available at NutritionFacts.org, with new videos and articles uploaded every day. All proceeds he receives from his books, DVDs, and speaking engagements are donated to charity.ContentsPreface
IntroductionSlowing Eleven Pathways Of Aging
Introduction
AMPK
Autophagy
Cellular Senescence
Epigenetics
Glycation
IGF-1
Inflammation
mTor
Oxidation
Sirtuins
Telomeres
ConclusionThe Optimal Anti-Aging Regimen
Diet
Beverages
What Do Centenarians Eat?
The Mediterranean Diet
The Okinawan Diet
The Red, White, And Blue Zone
Plant-Based Eating
Lifestyle
Exercise
Weight Control
Sleep
Stress Management
Social TiesPreserving Function
Preserving Your Bones
Preserving Your Bowel And Bladder Function
Preserving Your Circulation
Preserving Your Hair
Preserving Your Hearing
Preserving Your Hormones
Preserving Your Immune System
Preserving Your Joints
Preserving Your Mind
Preserving Your Muscles
Preserving Your Sex Life
Preserving Your Skin
Preserving Your Teeth
Preserving Your Vision
Preserving Your DignityDr. Greger's Anti-Aging Eight
Introduction
Nuts
Greens
Berries
Xenohormesis And Micrornamanipulation
Prebiotics And Postbiotics
Caloric Restriction
Protein Restriction
NAD+Conclusion
Lifespan Regression
Coalition Consensus
As Nature IntendedNotes
About The Author