How Not to Die: Daily Dozen

Rewrite your health story by turning everyday meals into powerful, evidence-based medicine

Michael Greger

2017

9 Key Insights

About This Book

Discover how daily food choices can prevent, halt, and even reverse our most common killers. You’ll learn why a plants-first plate lowers blood pressure, tames blood sugar, protects your brain, and strengthens immunity—often faster than you expect. Vivid real‑world stories show arteries relaxing after a single wholesome meal, angina calming within weeks, and energy returning as inflammation fades. With clear explanations of complex science—telomeres, microbiomes, AGEs—and practical steps you can start tonight, this guide replaces confusion with confidence. If you’ve ever wondered what truly moves the needle on health, you’ll finish ready to shop, cook, and live in ways that add vibrant years to life.

About the Author

Michael Greger, M.D., is a physician known for translating complex nutrition science into practical, lifesaving steps. Trained at Tufts and with years spent combing major medical libraries, he has delivered thousands of talks to clinicians, students, and communities. His work popularizes evidence‑based lifestyle medicine—highlighting how unprocessed plant foods, movement, sleep, and supportive habits can out‑perform pills for many chronic conditions. Collaborating writer Gene Stone has helped bring health science to broad audiences with clarity and heart. Together they champion accessible, actionable knowledge that helps people add more healthy years to life.

Biggest Takeaway

• Cut cardiovascular risk by eating foods that open arteries, reduce inflammation, and lower LDL. • Normalize blood pressure using sodium-light, fiber‑rich meals, flaxseed, hibiscus tea, and nitrate‑rich greens. • Reverse insulin resistance by shifting fat out of muscle and liver cells with whole plants. • Support brain health by avoiding dietary AGEs and emphasizing berries, greens, and movement. • Strengthen immune defenses with prebiotic fiber, mushrooms, and daily activity while reducing foodborne risks. • Slow cellular aging by protecting telomeres and modulating gene expression through diet and lifestyle. • Gain step‑by‑step shopping, cooking, and habit systems you can implement immediately.