Mechanisms that may be Disrupted to Slow Aging from Dr. Michael Greger’s How Not to Age
ALL of these MECHANISMS can be DISRUPTED by LIMITING PROTEIN intake to 0.8g/kg body weight. This turns out to be around 45g and 55g for the average woman and man, respectively. See the image below to give you an idea of grams of protein per serving of various plant protein sources.
1. DNA Damage & Repair · Aging begins with accumulated DNA damage.
Top Foods: berries, greens, herbs/spices.
2. Telomere Shortening · Telomeres protect chromosomes but shorten with age.
Top Foods/Lifestyle: plant-rich diet, stress reduction, exercise.
3. Epigenetic Changes · Lifestyle influences gene expression.
Top Foods: polyphenol-rich plants (berries, greens, tea).
4. Mitochondrial Dysfunction · Mitochondria weaken over time.
Top Foods: leafy greens, beets, whole plant foods.
5. Cellular Senescence · Senescent “zombie cells” drive inflammation.
Top Foods: cruciferous vegetables, berries.
6. Stem Cell Exhaustion · Stem cells decline with age.
Top Foods: phytonutrient-rich plants, anti-inflammatory diet.
7. Chronic Inflammation ("Inflamm-aging") · Low-grade inflammation accelerates aging.
Top Foods: berries, nuts, greens, turmeric, ginger.
8. Immune Dysregulation · Aging weakens immunity.
Top Foods: fiber-rich plants, fermented foods, prebiotics.
9. Hormonal Dysregulation · Aging alters IGF-1, insulin, cortisol, sex hormones.
Top Foods/Lifestyle: plant-based diet, movement, stress reduction.
10. Protein Misfolding & Aggregation · Misfolded proteins accumulate (e.g., amyloid).
Top Foods: antioxidant-rich plants, whole-food diet.
11. Cross-Linking (AGEs) · AGEs stiffen tissues and impair function.
Top Foods/Lifestyle: minimize high-heat cooking, avoid processed foods.
At a Glance: The Big Picture
Reduce Damage: oxidation, inflammation, glycation.
Support Repair: DNA repair, mitochondria, stem cells.
Optimize Signaling: hormones, immune system, epigenetics.
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