My “How Not to Age” Habits
When How Not to Age by Dr. Michael Greger landed on my desk—600 densely packed pages of research—I felt both inspired and overwhelmed. The book outlines dozens of foods, nutrients, and habits that can help slow aging or preserve our brains, muscles, skin, and other functions as we get older. I created a 27-page summary of the book for my readers, but even that felt like a lot to take in.
The truth is, there are far too many recommendations for one person to follow perfectly every day. Dr. Greger’s list includes spices from around the globe, nutrient-rich powders, berries you might have to special-order, daily exercise routines, sleep strategies, and supplements. Add those to his Daily Dozen from How Not to Die and his strategies from How Not to Diet, and you’ve got enough habits to fill a second full-time job.
So instead of aiming for “all or nothing,” I focus on “as much as I can.” Some of my current habits are ones I had already established before reading the book almost two years ago, while others I’ve added or strengthened since then.
Why Habits Are Hard (and Worth It)
Building daily habits is no small feat. If you’ve ever tried to add even one new healthy ritual, you know it takes patience, persistence, and sometimes a bit of creativity. In my coaching work, I draw from James Clear’s Atomic Habits and BJ Fogg’s Tiny Habits—both emphasize starting small and building gradually. That’s how I’ve approached my own anti-aging routine: one realistic change at a time.
Habits I Already Had in Place
Before reading How Not to Age, I was already committed to these:
Eating a plant-based diet with minimal processed foods (close to Dr. Greger’s Daily Dozen, though I don’t track it formally).
Sticking to the recommended amount of protein—neither too little nor too much (part of the Anti-Aging Eight).
Drinking green and black tea daily.
Using mineral sunscreen.
Taking Vitamin D and Vitamin B12 supplements.
Prioritizing quality sleep (as much as possible post-menopause!).
Maintaining a healthy body weight.
And yes, the obvious—no smoking.
Habits I Reinforced After Reading the Book
These were things I had dabbled in before, but now they’re part of my regular routine:
Eating at least one serving of berries each day.
Getting at least one daily serving of dark leafy greens.
Including both aerobic and strength training several times per week (I run and lift kettlebells—but not at the same time!).
New Habits I’ve Added
These came directly from Dr. Greger’s anti-aging research:
Reducing salt by swapping in potassium chloride or miso.
Choosing raw nuts instead of roasted—and eating a handful daily (almonds and walnuts are my go-to).
Eating goji berries daily.
Having cocoa powder every day—often in the form of chocolate nice cream, which I freeze in ½-cup portions.
Moisturizing my whole body after a shower.
Using homemade Vitamin C and Vitamin B serums for skin health.
Taking 3–5 grams of creatine daily to support muscle strength.
Restricting my eating window to about 9 hours per day (part of the Anti-Aging Eight).
Chocolate nice cream is so simple. I blend the following in my food processor until smooth (I usually have to stop and wipe down the sides at least once): 4 frozen, sliced bananas; ¼ cup plant-based milk; ¼ cup cacao or natural cocoa powder; and 1 teaspoon vanilla extract.
If you’ve tasted goji berries and didn’t like them because of the earthy aftertaste, I encourage you to keep trying them. I really like them now.
Still on My “Maybe Someday” List
Not everything fits into my life right now, and that’s okay. These habits are on hold for the moment:
Drinking coffee daily (it gives me canker sores).
Using certain spices daily—like dried barberries, black cumin, pippali, and cranberry powder.
Eating specific foods every day: strawberries, vinegar, wheat germ, mushrooms, prunes, lentils, soybeans.
Taking regular “forest bathing” walks among the trees.
Start with a Strong Foundation
If you want to boost your anti-aging habits, start here:
Eat a plant-based or mostly plant-based diet.
Get at least 30 minutes of moderate exercise most days.
Maintain a healthy body weight.
Don’t smoke.
Once you have those in place, you can layer in targeted habits—whether that’s the Anti-Aging Eight or specific foods and routines that match your priorities. For me, I’m especially focused on keeping my brain, eyes, skin, and muscles strong.
Aging is not a competition, and there’s no gold medal for doing everything. Do what you can, when you can. Even one or two new habits can make a meaningful difference over time. My motto: Make life easier for your future self—start practicing good habits today.