{"id":74088,"date":"2026-07-15T15:40:03","date_gmt":"2026-07-15T19:40:03","guid":{"rendered":"https:\/\/alumni.cornell.edu\/cornellians\/?p=74088"},"modified":"2026-07-15T16:39:54","modified_gmt":"2026-07-15T20:39:54","slug":"greger-diet-longevity","status":"publish","type":"post","link":"https:\/\/alumni.cornell.edu\/cornellians\/greger-diet-longevity\/","title":{"rendered":"From Plate to Fate: Why \u2018The Power Is at the End of Our Fork\u2019"},"content":{"rendered":"\n

Dr. Michael Greger \u201995, author of books like How Not to Die<\/em>, has dedicated himself to promoting the link between diet and longevity<\/p>\n\n\n\n

By Joe Wilensky<\/strong><\/p>\n\n\n\n

\n

Early in his career, when physician Michael Greger \u201995 was working at a Boston-area public hospital, he realized that the vast majority of what he was treating were ailments that could have been avoided.<\/p>\n\n\n\n

\u201cAbout 80% of the stuff you see in primary care is preventable,\u201d he says.<\/p>\n\n\n\n

\u201cPeople are coming in with high blood pressure, obesity, heart disease, type 2 diabetes\u2014and while we can slow down the rate at which those patients decline, if we want to get at the underlying, root causes, you really have to change the lifestyle.\u201d<\/p>\n<\/div>

\"Dr.<\/figure><\/div>\n\n\n\n

And the biggest, direct lifestyle impact people can make on their health is through diet and nutrition, says Greger, who has long been a passionate promoter of plant-based, minimally processed foods.<\/p>\n\n\n\n

Greger has now been delivering that message for more than a quarter of a century\u2014first by speaking at medical schools across the country and then, looking to reach ever-larger audiences, releasing his talks on DVD.<\/p>\n\n\n\n

\n

About 80% of the stuff you see in primary care is preventable.<\/p>\n<\/blockquote>\n\n\n\n

In 2011, he launched the nonprofit organization and website NutritionFacts.org<\/a>, which now boasts a companion app, a podcast, and a wealth of continually updated videos and news.<\/p>\n\n\n\n

In the past decade, Greger has also become a bestselling author<\/a>\u2014writing the How Not to Die<\/em>, How Not to Diet<\/em>, and How Not to Age<\/em> trio of self-help guides, each of which has a companion cookbook.<\/p>\n\n\n\n

\"cover<\/figure>
\n

\u201cThis book brims with valuable insights,\u201d says a Financial Times<\/em> review of How Not to Die<\/em>.<\/p>\n\n\n\n

\u201cDr. Greger tends to rely on the gold standard of medical research\u2014randomised controlled trials\u2014rather than the latest fads. Vegetarian or not, this book is a great way to improve your diet.”<\/p>\n\n\n\n

Greger\u2019s next book, due out by the end of 2026, is How Not to Hurt<\/em>, on lifestyle approaches to pain management; another will delve into cancer survival.<\/p>\n\n\n\n

He has also penned volumes on ultra-processed foods and their controversies, how to naturally lower LDL cholesterol through diet, and the risks and benefits of Ozempic and similar weight-loss drugs.<\/p>\n<\/div><\/div>\n\n\n\n

\u201cOzempic: it\u2019s much worse than its advocates say, and much better than its detractors say,\u201d the typically unfiltered Greger says with a chuckle. \u201cSo basically, the book ticked everybody off\u2014which is how you know you wrote a good book.\u201d<\/p>\n\n\n\n

Greger traces his devotion to what\u2019s now called wellness and lifestyle medicine to childhood, when his grandmother\u2014then just 65 and already having had several bypass surgeries\u2014\u201cwas sent home, confined to a wheelchair with end-stage heart disease, to die,\u201d he recalls.<\/p>\n\n\n\n

\"Dr.
Greger still speaks regularly about nutrition and lifestyle medicine.<\/figcaption><\/figure>\n\n\n\n

It was the late \u201970s, and his grandmother happened to watch a \u201c60 Minutes\u201d appearance by lifestyle medicine pioneer Nathan Pritikin, whom she sought out to treat her.<\/p>\n\n\n\n

She switched to a strict plant-based, low-fat diet and began walking\u2014eventually up to 10 miles a day.<\/p>\n\n\n\n

Greger traces his devotion to what\u2019s now called wellness and lifestyle medicine to childhood, when his grandmother, then just 65, \u201cwas sent home, confined to a wheelchair with end-stage heart disease, to die.\u201d<\/p><\/blockquote><\/figure>\n\n\n\n

\u201cIt was a combination of those two things that helped improve blood flow to her heart muscle, and basically gave her her life back,\u201d says Greger, who vividly recalls watching her get steadily better.<\/p>\n\n\n\n

\u201cIt was only later that I looked back and realized what a revolutionary approach that had been, at a time when we didn\u2019t think heart disease was reversible at all.\u201d<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n

And she went on to enjoy another 31 years, passing away at 96.<\/p>\n\n\n\n

\u201cMy grandma was part of this revolution in medicine,\u201d he says, \u201cso I think I needed to carry on that torch.\u201d<\/p>\n\n\n\n

So what does Greger see as the worst nutritional offenders?<\/p>\n\n\n\n

He names three: anything with trans fats, which have largely been removed from the U.S. food supply; processed meats like bacon, ham, hot dogs, sausage, and lunch meats that contain known human carcinogens; and what he calls \u201cliquid candy\u201d\u2014the plethora of sugar-sweetened beverages.<\/p>\n\n\n\n

<\/p>\n<\/div>

\"The<\/figure><\/div>\n\n\n\n

And what are three things people should add to their diets?<\/p>\n\n\n\n

\u201cBerries, the healthiest fruits; dark green leafy vegetables, particularly cruciferous vegetables like kale and collards; and legumes, beans, split peas, chickpeas, and lentils,\u201d he says, \u201cwhich are the protein superstars of all the \u2018blue zones\u2019\u2014the global areas with the greatest longevity.\u201d<\/p>\n\n\n\n

What does Greger see as the worst nutritional offenders? He names three: anything with trans fats; processed meats, like bacon; and what he calls \u201cliquid candy\u201d\u2014the plethora of sugar-sweetened beverages.<\/p><\/blockquote><\/figure>\n\n\n\n

A CALS biology major on the Hill, Greger earned an MD at Tufts, entering healthcare just as wellness medicine was going mainstream.<\/p>\n\n\n\n

He points in particular to the famous 1990 Lifestyle Heart Trial<\/a> by Dr. Dean Ornish, which scientifically proved what Pritikin had begun: that comprehensive changes could, in fact, reverse coronary artery disease without drugs.<\/p>\n\n\n\n

\"cover<\/figure>
\n

Decades of global study data \u201chas found that, taking risk factors for death and disease across the board, diet is basically the number-one killer of humanity\u2014so that means that the power is at the end of our fork,\u201d Greger says.<\/p>\n\n\n\n

\u201cAnd while I certainly cover many other lifestyle medicine topics like sleep and exercise, the nutrition piece has the most important life-changing, life-saving information, and it needs to be in the hands of as many people as possible.\u201d<\/p>\n<\/div><\/div>\n\n\n\n

<\/p>\n\n\n\n

That information, he notes, comes down to what experts have long recommended.<\/p>\n\n\n\n

\u201cThe best diet for human beings is\u2014spoiler alert\u2014fruits and vegetables,\u201d he says. \u201cWe really do have tremendous power over our health and longevity.\u201d<\/p>\n\n\n\n

(All images provided.)<\/em><\/p>\n\n\n\n

Published July 15, 2026<\/p>\n\n\n\n

\n","protected":false},"excerpt":{"rendered":"

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