How Not to Die
by Michael Greger
Key Concepts
Daily Dozen
A simple checklist of optimal foods to consume daily for peak health.
Food as Medicine
Diet is a more powerful intervention than many drugs for chronic diseases.
Disease Reversal
Many chronic illnesses are not just preventable but reversible through dietary changes.
Evidence-Based
Nutritional advice must be grounded in robust scientific research, not fads.
Plant Power
Unprocessed plant foods are the cornerstone of disease prevention and longevity.
Action Items
Integrate the "Daily Dozen" foods into your daily meals.
Prioritize whole, unprocessed plant foods over animal products and processed items.
Limit or eliminate added sugars, refined grains, and unhealthy fats.
Choose water as your primary beverage.
Educate yourself on the latest nutrition science to make informed choices.
Core Thesis
Adopting a whole-food, plant-based diet is the most effective strategy to prevent, arrest, and reverse the top causes of premature death.
Mindset Shift
We possess immense power to control our health destiny through daily dietary choices, often more so than through conventional medical treatments.