10 Must-Do Takeaways from How Not to Die — Lessons for My Own Plate

When I was pregnant with my first son, my midwife told me something I’ll never forget: “Eat like a caveman.” Simple, whole foods—fruits, vegetables, nuts, seeds, grains. At the time, I laughed, but now I see how right she was.

Reading Dr. Michael Greger’s How Not to Die brought that advice full circle. He shows how diet and lifestyle choices can prevent or even reverse many of the leading causes of death. The “Daily Dozen” approach isn’t about restriction—it’s about abundance, with food as medicine. As someone who loves sweets (dried fruit is my candy of choice), I found hope in learning that the foods I naturally crave can actually protect me.

Here’s a reflection on the 10 diseases Dr. Greger covers, with the key foods to eat and my personal notes on how it’s changing my habits:

1. Heart Disease – Eat More Beans & Greens

Heart disease is the leading killer, but it’s highly preventable with beans, lentils, and leafy greens. Beans lower cholesterol, and greens help arteries function better. Eating these foods feels like actively protecting my heart.

2. Lung Diseases – Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and Brussels sprouts activate detox enzymes that protect the lungs. Broccoli has always been one of my favorite foods. When I was single, I used to roast it in the oven myself, and now even though Jason does most of the cooking, I still love that roasted broccoli aroma in the kitchen.

3. Brain Diseases – Berries & Nuts

This one resonates personally. After my traumatic brain injury in 2019, I know I’m more prone to conditions like Parkinson’s disease. Antioxidant-rich berries and walnuts aren’t just for longevity—they’re for brain protection. I make sure berries show up in smoothies or snacks daily, and nuts are my go-to snack.

4. Digestive Cancers – Fiber-Rich Foods

Whole grains, beans, vegetables, and fruit keep the digestive system healthy and lower colon cancer risk. Refined grains have been swapped for oats, quinoa, and brown rice in our home.

5. Infections – Garlic & Tea

Garlic is a natural antimicrobial, and green and hibiscus teas provide additional protection. I brew hibiscus tea regularly—hydrating, soothing, and healing.

6. Diabetes – Whole Grains & Cinnamon

Refined carbs spike blood sugar, but whole grains and spices like cinnamon stabilize it. Overnight oats with cinnamon and flaxseed have become my favorite breakfast.

7. High Blood Pressure – Flaxseeds & Beets

Flaxseeds and beets help lower blood pressure naturally. A tablespoon of ground flax in my smoothie feels like medicine, and roasted beets have become a side staple.

8. Liver Diseases – Black Coffee & Crucifers

Coffee, when drunk black with no cream or sugar, supports liver health. I’ll admit, as a former Caramel Macchiato girl in college, this was a surprise—but after my first cup of black coffee, I actually liked it. Pair it with cruciferous vegetables, and your liver gets a real boost.

9. Blood Cancers – Turmeric

Turmeric’s curcumin helps reduce cancer cell growth. Jason makes me a fresh juice with turmeric in it, and I love that it’s both delicious and protective. Simple, flavorful, and healing.

10. Overall Longevity – Rethinking Meat & Seafood

Red meat, processed meats, poultry, dairy, eggs, and even fish should be limited. This was hard for me as a pescatarian—Dr. Greger warns that oceans are essentially humanity’s sewer, and seafood can carry toxins. I already knew shrimp were basically the “roaches of the sea,” but now I’m reconsidering how often I eat seafood. People often swap red meat for chicken, but poultry isn’t risk-free either—it can contain saturated fat, hormones, and bacteria. This chapter is pushing me to rethink protein choices overall.

Foods to Focus On:

• Beans and lentils
  

• Leafy greens and cruciferous vegetables
  

• Berries and other fruits
  

• Whole grains
  

• Nuts and seeds
  

• Turmeric (fresh juice or added to meals)
  

• Black coffee
  

• Green and hibiscus teas
  

Foods to Limit or Avoid:

• Red meat
  

• Processed meats
  

• Poultry
  

• Dairy and eggs
  

• Seafood (even fish and shrimp)
  

• Refined grains
  

• Sugary drinks and processed snacks
  

• Processed oils
  

Final Reflection

My midwife’s advice—“eat like a caveman”—feels truer now than ever. Every bite is a choice: to heal, protect, or harm. For me, that means beans and greens at dinner, berries at breakfast, flax in my smoothie, and the occasional dried mango as my sweet treat.

And yes—even black coffee in the morning. Who would’ve thought this former Caramel Macchiato girl would enjoy it?

Even though Jason does most of the cooking now, I still love watching and appreciating healthy, flavorful meals being prepared—and nothing beats the smell of roasted broccoli in the oven. Plus, I love the fresh turmeric juice he makes—it’s a small ritual that packs a big punch for my health.

Because of my brain injury and personal health risks, this isn’t just about longevity—it’s about prevention, protection, and thriving every day. How Not to Die isn’t fear—it’s empowerment