How Not to Age

Science-Backed Healthy Eating Habits

Author

Kei Hysi
August 12, 2025

I love learning. I think that’s obvious by now. I get obsessed with a topic for a while, learn everything I can, and then move on to the next obsession.

Last year it was financial literacy and investing. I read about 10 books on it.
This year? Eating healthy.

Why? Because I never really paid attention to what I was eating. As a student, my diet was basically carbs on repeat: pasta, rice, frozen pizza… you name it.
Now, as I’m approaching 30 (relax, I’m only 28), I want to be more conscious about what food I put in my body.

That’s how I discovered How Not to Age by Michael Greger, a book I recommend to anyone who cares about their health. I love science-backed explanations and real studies, and this book is full of them. It explains, in an easy-to-read way, how to slow down aging, which is now officially considered an illness, and how scientists are trying to stop it (humanity’s eternal dream… our egos still can’t handle death).

Of course, I can’t summarize 600 pages in one newsletter, but here are some of the practical tips I loved:

🥗 Core Dietary Tips

  • Eat mostly whole plant foods (fruits, veggies, whole grains, legumes, nuts, seeds)

  • Add mushrooms, tempeh, wheat germ (spermidine for cellular cleanup)

  • Eat quercetin-rich foods like onions, apples, kale

  • Mix up your plant colors daily

  • Have a handful of nuts every day

  • Cut down animal products and processed food

  • Load up on fiber and water

⏳ Meal Timing

  • Try intermittent fasting (16–18 hrs) or skip dinner sometimes

  • A 6-hour eating window (one main meal + snacks) can work too

🏃 Movement

  • Light morning exercise (walk, yoga)

  • Hypoxia workouts 3×/week (short, breathless bursts)

  • Move daily: walk, stairs, resistance training

🌞 Skin & Protection

  • Wear sunscreen every day, yes, even indoors

🛌 Sleep & Mental Health

  • Sleep 7–8 hours in a cool room

  • Practice mindfulness or gratitude

  • Have a clear purpose in life

💦 Daily Habits

  • Warm water with lemon in the morning

  • Oil pulling or mouth rinse first thing

  • Avoid sugar, bread, dairy, meat, and alcohol

  • Use longevity spices like black cumin, seaweed, neroli oil

  • Take B12 if you’re plant-based

❤️ Social Health

  • Keep your social life active, meet friends regularly, build your communities and spaces where you belong.

Only 15–30% of aging is genetic. The rest is lifestyle.
With all the noise out there, it’s still the basics that work: eat lots of plants, move daily, avoid processed junk, don’t smoke, limit alcohol.

Also, don’t be a control freak about it. Enjoy your life. Just be mindful.

That’s it for now. I’ll let you know what my next obsession will be.

My offerings to you:

Studying at TUM and Landing Your First Job Ebook: my step-by-step guide to studying at TUM and landing your first job

My poetry book (in Albanian): reach out if you want a physical copy of it. If you live in Tirana, you can find the book at ‘Tiranabook’ and ‘Tirana Times’ libraries.

The Ultimate Albania Guide (by a local): A guide to Albania I created with my brother showing you the places we love, not just the ones in travel ads.