How Not to Age — Presentation

In this lecture (recorded live), Dr. Greger offers a sneak peek into his latest book, How Not to Age. 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. New subscribers to our e-newsletter always receive a free gift. Get yours here: I’m thrilled to release this presentation based on How Not to Age, my new book coming out in December after three long years in the making. If you haven’t seen it yet, check out the book trailer: Preorders are available now. If you plan to buy How Not to Age, please consider preordering. All preorders count towards first week sales, which factor into The New York Times Best Sellers list calculations. So, the more preorders How Not to Age receives, the more likely it will make the list, which could help expose millions to the message of healthy eating. In fact, the book lands on December 5–perfect timing for holiday gifts for everyone in your life you want to live long healthy lives. So, consider getting some of your holiday shopping done early by preordering a whole stack!  As always, all proceeds I receive from all of my books are donated to charity. Have a question about this video? Leave it in the comment section at and someone on the team will try to answer it. Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics. Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution! -Michael Greger, MD FACLM 00:00 Intro 00:16 Overview of aging and anti-aging 05:22 Anti-aging pathway - autophagy 14:10 Autophagy & spermidine 20:49 Autophagy conclusion 21:25 Habits of longest-living populations 30:55 Healthy vs. unhealthy plant-based diets 33:09 Making meat safer - cooking methods 35:38 Eating fish 39:24 Drinking alcohol 42:46 Bone health 44:53 Bowel & bladder function 48:36 Hair loss 49:40 Hormones - menopause 52:26 Benefit of some spices 56:09 Dementia & cognitive function 1:01:43 Greens for cognition 1:02:43 More benefits of greens 1:04:46 Muscle mass & protein 1:07:48 Muscle mass & cocoa 1:08:55 Skin health & wrinkles 1:13:27 Conclusion Videography by Aaron Wayne Wissner with special thanks to Marshal Pratt. Edited by Avo Media. Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: • Subscribe: • Donate: • Podcast : • Books: • Shop: • Facebook: • Twitter: • Instagram: