Forgetting where you left your keys—or forgetting your treasured memories? Feeling achy and tired all the time or lacking energy for your favorite activities? Maybe suffering from a chronic illness such as osteoporosis, heart disease, or diabetes, since these are “inevitable” as we get older … right?

“No!” That’s the resounding message in The Ultimate Age-Defying Plan, a comprehensive guide to good health from the husband-and-wife team of vegan chef Mark Reinfeld and naturopathic doctor Ashley Boudet, with oversight from Michael Klaper, M.D. Growing older is unavoidable, but growing ill and debilitated are not, they explain—and how we choose to fuel our bodies makes all the difference.

Each chapter explores a different aspect of healthy aging: combatting cognitive decline; optimizing digestion; building stronger bones, joints, and muscles; protecting your heart and kidneys; and more. The book discusses vital nutrients to support each system, including suggestions on which foods to eat to get those nutrients. (Hint: You can’t go wrong with superfoods, such as dark chocolate, berries, walnuts, soy, flaxseed, whole grains, and leafy greens.)

Helpful tips are scattered throughout, such as to think in terms of “plus one”—i.e., thinking of one thing that you can do to increase the nutrition of each meal, such as sprinkling chia seeds on your vegan yogurt or topping your oatmeal with fresh berries. “Small changes to your meals can add up to big gains in vitality and longevity,” the authors explain.

In addition to nutrition advice, the book is packed with other healthy suggestions, such as learning to play an instrument, reading fiction, and spending some time in silence every day to improve brain function.

The authors also profile several “Fountain of Youthers”—real people who are thriving on a healthy vegan lifestyle, including PETA’s past Sexiest Vegan Over 50 winners Victoria Moran and Joel Kahn, M.D.

The last half of the book consists of 175 recipes, all using seven ingredients or fewer, including Tofu Rancheros, Coco-Lemongrass Soup, Cashew Cheese–Stuffed Sweet Peppers, Lemony Herbed Cauliflower Roast, and more. With delectable dishes like these, getting good nutrition feels like an indulgence!

Although the book presents a lot of information to take in, its overall message couldn’t be simpler: Eat a variety of vegan foods, in their most natural and unprocessed state, with an emphasis on superfoods, and you can enjoy vibrant health at any age.