Why You’re Aging Faster Than You Should—and How to Hit the Brakes, According to Science

Do you ever feel older than your years—tired, achy, or forgetful? The good news is, you’re not doomed to a slow decline. In 'How Not to Age,' Dr. Michael Greger reveals that the speed at which we age is not just determined by our genes, but by the choices we make every day. The science of aging has exploded in recent years, giving us powerful new tools to slow the biological clock.

The Hidden Pathways Speeding Up Your Aging

Aging is driven by eleven key pathways inside your cells. Some, like AMPK, act as master switches for energy use and repair. Others, like autophagy, are responsible for cleaning out cellular junk. When these systems slow down, damage accumulates, and aging accelerates. But you can reactivate them with simple habits: exercise, intermittent fasting, and eating antioxidant-rich foods.

Foods That Turn Back the Clock

Research shows that certain foods are especially potent anti-aging agents. Nuts reduce all-cause mortality by up to 20%. Berries slow brain aging and improve memory. Leafy greens support bone, heart, and brain health. Even compounds like spermidine (found in mushrooms and wheat germ) and NAD+ boosters (from whole grains and cruciferous vegetables) help cells clean and repair themselves.

Why Sugar Ages You (and How to Stop It)

One of the most overlooked drivers of aging is glycation—when excess sugar binds to proteins, making tissues stiff and prone to disease. Cutting back on added sugars, and replacing them with fiber-rich foods, can dramatically slow this process and keep your skin, joints, and organs youthful.

Movement: The Ultimate Anti-Aging Medicine

Exercise isn’t just about weight control. Every step you take activates AMPK, triggers autophagy, and helps clear out senescent cells. Even gentle movement—walking, gardening, yoga—can have profound effects on your healthspan.

The Power of Mind and Community

Don’t overlook the role of social connection and emotional well-being. Chronic loneliness is as harmful as smoking, while gratitude and purpose have measurable effects on your genes and immune system.

Takeaway: You Have the Power

The message of 'How Not to Age' is simple but profound: you have more control over your aging than you ever imagined. Start with one small change—a handful of nuts, a daily walk, a gratitude journal—and watch as the years add life, not just time.