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

A book by American physician and public health advocate Michael Greger, first published in 2023 (Russian edition in 2024), offering a rigorous, evidence‑based exploration of methods to slow aging and extend healthspan, drawing from tens of thousands of scientific studies. In one detailed paragraph, Greger identifies eleven cellular aging pathways that can be targeted through a whole‑food, plant‑forward diet, intermittent fasting, antioxidant-rich foods—cruciferous vegetables, berries, nuts, whole grains—and consistent physical activity encompassing cardio, strength, and balance training; he delves into autophagy, microbiome health, immune function via fiber, inflammation reduction, aligning calorie intake with circadian rhythms, sufficiency of sleep, and meaningful social connections; practical guidelines include skipping dinner, daily servings of fruits, vegetables, and nuts, 900 g cruciferous vegetables or broccoli sprouts, three servings of whole grains, and protein minimized to 0.8 g/kg bodyweight. Notably, he emphasizes that genetics accounts for only 20–30% of lifespan variability, making lifestyle a powerful lever for influencing aging. The book provides a systematic roadmap not only for longer life, but also for enhanced vitality.