Frank Lipman > Quotes

“avocado—score it, spritz with lemon or olive oil, sprinkle with salt and cumin, and eat it like a grapefruit.”
― Frank Lipman, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

“If you have a sweet tooth and you’re making a concerted effort to get yourself off sugar, take a supplement called glutamine when you have a craving (1,000 milligrams every four to six hours as needed).”
― Frank Lipman, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

“Make your default mode one of generosity. It’s a nice way to live, and it’s contagious.”
― Frank Lipman, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

“The everyday work of real life—taking out the trash, moving things around in the garage, mowing the lawn—is the kind of activity that keeps the body nimble and strong. And this, more than any other fitness regimen, keeps you young. Don’t outsource your chores; when you do, you’re cheating yourself out of the best kind of ongoing workout.”
― Frank Lipman, MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Alcohol is liquid sugar. It’s more depleting than restorative. To feel your best, you shouldn’t be having alcohol every day, even red wine.”
― Frank Lipman, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

“once we get it, we lose it and start looking for it all over again. That’s why it’s called a practice. You never master it.”
― Frank Lipman, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

“What if I can’t go 16 hours? Do what you can. Any short fast is a good fast. Twelve hours is better than 10, and 14 is better than 12. If you increase gradually, it may be easier than you think.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Packaged snacks are often made with canola or other inflammatory vegetable oils—just one of many reasons to avoid them.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“The solution is rolling out muscles regularly: Foam-rolling is as important to the body as exercise. You should be rolling out your muscles—quads, glutes, calves, deltoids, pectorals—a few times a week; it doesn’t take long—just five or 10 minutes.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Most of us lose about 1 percent of muscle mass each year after 40. So by the time we hit 70, we’re probably working with about half the muscle mass we had when we were in our 20s. It’s just a natural part of aging, called sarcopenia, and minimizing it is a priority for aging well. Until your late 50s, you shouldn’t worry much about sarcopenia; as long as you’re taking good care of yourself and exercising, you should be okay. Beginning at around 60 or 65, many of us need to increase protein by about 25 percent (even if this necessitates consuming more animal protein).”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Don’t use Listerine or other antibacterial mouthwashes; these kill the good bacteria too.”
― Frank Lipman, MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Eat grass-fed meat, wild-caught fish, greens, nuts, a bit of fruit—and no other carbs—for a month and see how you feel.”
― Frank Lipman, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

“might seem like meditation is a fit here, but many people find meditating energizing. So we don’t usually recommend meditating before bed. Breathwork can be nice, though, just concentrating on long, easy breaths: Inhale for a slow count of four, and let the breath fall out in a slow exhale for a count of six. Do this for five to 10 minutes, then relax and breathe normally. You’ll likely find that your breath has “stretched” and become fuller, longer, and easier.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Alcohol is not good for your body for a few reasons (among them, it weakens the immune system and ups your sugar intake), but the fact that it interferes with sleep is especially problematic, because of the domino effect: If you’re not rested, your body craves sugar and carbs (for quick energy); you might be too tired to exercise; you overdo it on caffeine and throw off your internal clock, which messes up your next night’s sleep.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“It’s about those longevity genes AMPK and mTOR, which are important nutrient sensors. mTOR controls a number of cell functions, including cell growth and cell proliferation. For younger people who are growing or whose bodies are in reproductive mode, mTOR has many benefits. But when we get older, we don’t want to encourage cell proliferation (cancer is cell proliferation).”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Many of the good things in life—wine, bread, pasta, ice cream, pizza, fries, cake, corn—cause inflammation in the body.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“One love One heart Let’s get together And feel all right. —Bob Marley”
― Frank Lipman, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

“Real life provides many opportunities for hormesis—moments of “that which does not kill me makes me stronger.” One of the easiest examples of this, and one of our favorites, is ending hot showers with 30 to 60 seconds of cold water.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Seventy percent of the immune system is found in the gut.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“20 minutes a day of something meditative”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Mitochondria are the energy sources of your cells—the essential force of life and longevity. They transform food and oxygen into ATP, or adenosine triphosphate, a type of molecule that powers biochemical reactions. ATP molecules are especially abundant in the cells of your heart, brain, and muscles. The advice in this book, on food, sleep, and nearly everything else, supports mitochondrial production and optimal function. And this little trick—a cold shower at the end of your hot one—does too.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“virgin coconut oil (unbleached and not “deodorized”), and unrefined palm oil (we should mention that some players in the palm oil industry have devastated the rainforest; you can find ethically sourced palm oil with some research).”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“We’ve all seen what age can do to posture; as muscles tighten, shoulders round. But it’s not inevitable. Like a lot of things, good posture just takes more effort as you get older: more attention (are the settings on your work chair ergonomically correct?); more breaks (take a walk, cop a squat, shake out your arms); more movement all day long; more stretching, more foam-rolling, more strengthening. And more awareness, so you notice when you’re slumping and correct it. It’s worth it.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Inversions, aka being upside down, are anti-aging. They improve lymphatic drainage, up your energy and mental stamina, and lift your mood. Going upside down shifts organs a bit and reverses blood flow, which increases circulation to spots that normally don’t get as much “nourishment,” including the brain. Inversions also improve digestion and can relieve pain in the extremities. And they make you feel fantastic—high in the best, most natural way. You don’t necessarily need props to help you invert; any position where your head is lower than your heart counts (standing and touching your toes, for example). But props make inversions more fun and make it easier to stay upside down for longer.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“standing forward bend is an inversion. So is lying on your back on the floor (or the bed) with your legs up, resting on the wall—or a variation, lying on your back with your lower legs resting on the seat of a chair. This is a great pose to welcome yourself home with, after work and before dinner. It can really lift your mood. You can do it with your partner, catching up on your day while the pressure flows out of your feet. It’s a nice way to decompress. This is all part of a general policy to counterstretch whenever you can—to wash away a static pose with the opposite shape. If you’re on your feet all day, go upside down for a few minutes. If you’re rounded over a keyboard most of the time, lie down on the floor and,”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Or just step outside in winter for a few minutes without a coat. It’s so refreshing, especially after hours in an overheated indoor environment.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“How much protein do you need? Protein can be tricky, because your needs change as you age—”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Though cardio doesn’t necessarily help muscle mass, it increases blood flow, multiplies mitochondria in the cells, brings more oxygen to the muscles, builds endurance, and turns on (or “upregulates”) longevity genes. Do both, and mix things up as much as possible. Cross-training is like eating a lot of different vegetables:”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality

“Lunch should be the largest meal—packed with protein, good fats, and vegetables—because”
― Frank Lipman, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

“As your body adjusts to smaller meals high in natural fats, which will take a few weeks, you’ll notice changes: Cravings may fade or disappear, you’re probably going to be less hungry, and your energy will likely be steady throughout the day.”
― Frank Lipman MD, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality