The Real Science of Aging: Myths, Breakthroughs, and What Actually Works

The world of anti-aging is crowded with promises: miracle pills, exotic supplements, and secret rituals. But how much of it stands up to scientific scrutiny? In 'How Not to Age,' Dr. Michael Greger takes a rigorous, evidence-based approach to healthy aging, drawing on more than 20,000 research papers to reveal what truly works—and what doesn’t.

Myth: Aging Is All in Your Genes

While genetics play a role, they account for only 15-30% of lifespan. The rest is shaped by environment and habits—what you eat, how you move, and who you connect with. This means you have far more control over your aging than you might think.

Breakthroughs in Longevity Science

• Senolytics: Compounds that clear out senescent ‘zombie’ cells, reducing inflammation and disease risk.
• Epigenetics: Lifestyle and diet can turn genes on or off, influencing health and longevity.
• Autophagy and AMPK: Exercise, fasting, and certain foods activate these pathways, supporting cellular repair and renewal.

What Actually Works

• Plant-based diets rich in greens, nuts, berries, and whole grains
• Daily movement, even gentle exercise
• Strong social connections and gratitude practices
• Minimizing processed foods, added sugars, and excess animal protein

The bottom line: there are no shortcuts. True longevity is built on daily habits, not quick fixes. Invest in your health with evidence-based choices, and let science—not hype—be your guide.