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The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality
“Essential reading for COVID times. . . . The tool we all need right a smart, straightforward guide that speaks directly to the How can I build a strong immune system? The book is packed with clear, actionable advice for building a strong immune system, losing weight, feeling younger and aging beautifully.” —Yahoo! LifeHow you age is up to you. And it’s easy to take charge. From the renowned integrative doctor Frank Lipman comes a radically simple program to reverse the symptoms we reflexively call “normal aging,” including feeling achy, stiff, sluggish, weak, and vulnerable to chronic illness. This improves not only our life span but, more importantly, our health span—our quality of life and how we feel. Built on a series of lifestyle changes that energize the body and build and strengthen its immune system, The New Rules of Aging Well is based on ancient wisdom backed up by Eat less and practice intermittent fasting. Do 20 minutes a day of something meditative. Switch to gentler workouts, but move as much as possible. Unlock the incredible power of mushrooms. Grow your tribe. Walk barefoot when you can. The a rejuvenated you that looks great and feels healthy, happy, sexy, agile, and strong.
225 pages, Kindle Edition
First published July 7, 2020
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Displaying 1 - 30 of 145 reviews
January 30, 2023
Audiobook….read by LJ Gasner
……4 hours and 34 minutes long
A no-nonsense total health book…
Dr. Frank Lipman’s highly suggestive ‘’New Rules to Aging Well”…are tips, advice, and some scientific studies, of ways to live a
healthier, happier and longer life.
Pages among pages of advice about:
eating, intermittent fasting, give up night time eating, (drink tea instead), avoid all processed foods and sugar—along with a wide list of other associated eating dos and donts…..
exercise, rest & recovery after pushing exercises, sleep, saunas, hot & cold plunges, yoga, meditation, gut health. Feet Health, Accupunture, chiropractic, multivitamins, supplements, probiotics, the immune system, Heart Health, diseases and contributors to avoiding many diseases), emotional health, social health, pets, dental care, volunteering & service, kindness, loneliness, building a tribe, (crucial to longevity)…
And the changes necessary to make somewhere after the age of about 50…. when the body moves away from the more developmental building blocks — to a now more need to think about preserving the body.
Elite athletes need to learn to redefine their exercises after the age of around 50 or 60…..(cutting back is a commonly neglected problem
resulting in injuries)….
Lots of repetitive reminders about moving throughout the day…
Some stories are include — all focused on the pillars of mental, emotional, and physical health.
As to how the delivery of this book makes a reader feel? Depends!!!
Some readers inner voice might be saying —
…..”Yippy, I’m on the right path”.
Other readers might be thinking….
…..”Fuck, guess I’m a loser”.
Point is — it’s very possible to judge and evaluate oneself while reading or listening.
I paid $1.99 with Audible when it was recently a ‘daily-deal’ special price.
I didn’t mind listening to Gasher read Lipman’s book (their own voices and styling of speaking couldn’t be more different)…..
but
my listening was more about reinforcing things that were familiar— (a $1.99 splurge)….
a language of its own— one I am schooled in —
But….
I also need to be honest with myself —
I’m doing pretty good in many areas, but I have definitely slipped in other areas…
Less about food, diet and exercise, and more about my passion for social connecting.
The pandemic was the starter trigger — transferring from a fairly active social life to a more reclusive lifestyle.
The thought of returning —getting back on the horse - to be more ‘social’ — a place I was before Covid, sounds like a treacherous mountain climb.
It’s one of those things I’m aware I should try to do…
GET BACK ON THE HORSE…my social life of going out to dinner, going to concerts, picnics, beach gatherings, etc. —‘gathering-with-friends’ muscle is a 'out-of-shape-wet-noodle'.
But -
Since….
I don’t see anybody coming around - dragging me out the door helping me get involved in new activities with friends….It really is up to me.
So that’s my personal take away. I suspect anybody who chooses to read this will have their own 'tune-in' thoughts. Things that matter to you.
I can understand people wanting to read this book as much as I can understand people not wanting to read it.
Truth is. It’s valuable whether we resist it or not.
I knew of this book months before it was published.
All followers of Lipman’s mailings were invited to pre-order his book. I follow him — but didn’t jump to buy his book.
I really wasn’t all that interested in purchasing it or reading at the time…..as I am fairly familiar with most things mentioned—
I’m knowledgeable about the more complicated science aspects about Heart Health…. which Frank touch’s on - without going into too much detail. (from him or me)…
But…
There are many other factors besides the normal cholesterol panel testing when examining Heart Health.
When I was in my thirties, I spent a couple of years studying detailed information about HEART HEALTH - - the more unknown risk factors —-
I’m not going to go into everything about the heart health information, but if anybody has had a parent who died under the age of 50… they should seriously have a blood test to check their Lipo protein-a - (Lp-a).
It’s primarily a heart disease gene.
I was first introduced to Dr. Frank Lipman (Functional Medical Doctor)…. a couple of decades ago — along with a dozen other highly influential Functional medicine doctors…..
Truth is, there are things people can learn from them!
Blessings to your health!
4.5 rating
……4 hours and 34 minutes long
A no-nonsense total health book…
Dr. Frank Lipman’s highly suggestive ‘’New Rules to Aging Well”…are tips, advice, and some scientific studies, of ways to live a
healthier, happier and longer life.
Pages among pages of advice about:
eating, intermittent fasting, give up night time eating, (drink tea instead), avoid all processed foods and sugar—along with a wide list of other associated eating dos and donts…..
exercise, rest & recovery after pushing exercises, sleep, saunas, hot & cold plunges, yoga, meditation, gut health. Feet Health, Accupunture, chiropractic, multivitamins, supplements, probiotics, the immune system, Heart Health, diseases and contributors to avoiding many diseases), emotional health, social health, pets, dental care, volunteering & service, kindness, loneliness, building a tribe, (crucial to longevity)…
And the changes necessary to make somewhere after the age of about 50…. when the body moves away from the more developmental building blocks — to a now more need to think about preserving the body.
Elite athletes need to learn to redefine their exercises after the age of around 50 or 60…..(cutting back is a commonly neglected problem
resulting in injuries)….
Lots of repetitive reminders about moving throughout the day…
Some stories are include — all focused on the pillars of mental, emotional, and physical health.
As to how the delivery of this book makes a reader feel? Depends!!!
Some readers inner voice might be saying —
…..”Yippy, I’m on the right path”.
Other readers might be thinking….
…..”Fuck, guess I’m a loser”.
Point is — it’s very possible to judge and evaluate oneself while reading or listening.
I paid $1.99 with Audible when it was recently a ‘daily-deal’ special price.
I didn’t mind listening to Gasher read Lipman’s book (their own voices and styling of speaking couldn’t be more different)…..
but
my listening was more about reinforcing things that were familiar— (a $1.99 splurge)….
a language of its own— one I am schooled in —
But….
I also need to be honest with myself —
I’m doing pretty good in many areas, but I have definitely slipped in other areas…
Less about food, diet and exercise, and more about my passion for social connecting.
The pandemic was the starter trigger — transferring from a fairly active social life to a more reclusive lifestyle.
The thought of returning —getting back on the horse - to be more ‘social’ — a place I was before Covid, sounds like a treacherous mountain climb.
It’s one of those things I’m aware I should try to do…
GET BACK ON THE HORSE…my social life of going out to dinner, going to concerts, picnics, beach gatherings, etc. —‘gathering-with-friends’ muscle is a 'out-of-shape-wet-noodle'.
But -
Since….
I don’t see anybody coming around - dragging me out the door helping me get involved in new activities with friends….It really is up to me.
So that’s my personal take away. I suspect anybody who chooses to read this will have their own 'tune-in' thoughts. Things that matter to you.
I can understand people wanting to read this book as much as I can understand people not wanting to read it.
Truth is. It’s valuable whether we resist it or not.
I knew of this book months before it was published.
All followers of Lipman’s mailings were invited to pre-order his book. I follow him — but didn’t jump to buy his book.
I really wasn’t all that interested in purchasing it or reading at the time…..as I am fairly familiar with most things mentioned—
I’m knowledgeable about the more complicated science aspects about Heart Health…. which Frank touch’s on - without going into too much detail. (from him or me)…
But…
There are many other factors besides the normal cholesterol panel testing when examining Heart Health.
When I was in my thirties, I spent a couple of years studying detailed information about HEART HEALTH - - the more unknown risk factors —-
I’m not going to go into everything about the heart health information, but if anybody has had a parent who died under the age of 50… they should seriously have a blood test to check their Lipo protein-a - (Lp-a).
It’s primarily a heart disease gene.
I was first introduced to Dr. Frank Lipman (Functional Medical Doctor)…. a couple of decades ago — along with a dozen other highly influential Functional medicine doctors…..
Truth is, there are things people can learn from them!
Blessings to your health!
4.5 rating
March 26, 2022
This was a mixed bag, lots of nice things, quite surface-level, an easy read for an afternoon: 3.5 stars but rounded down because of some major red flags (more on this down below).
Content Highlights:
- Lipman takes a holistic approach to ageing well, which is reflected in a wide coverage of topics including: eating right (= eating less and cutting out refined carbs, sugars & alcohol); light fasting; the microbiome and gut health; quality of sleep; physical activity that's age-optimized; avoiding injuries; social connection; meditation/mindfulness; maintenance (sauna, acupuncture, foam rolling etc.); overall variety of stimulation.
The concept very much resonates with me and for a lot of these topics I would have seen potential to go deeper than what was covered.
- A little caveat I loved: When talking about eating right, the authors acknowledge the importance of the intersection of food and community and how sharing meals that might not completely align with your current dietary choices when with people you love will still contribute to a feeling of social cohesion and belonging ("nourishing the soul"), which is equally as important as quality nutrition for your health; in short and cheeky, don't be too anal about your nutrition either.
This point is missing in a lot of conventional nutrition books and leads to these annoying types of get-togethers where everyone has at least five items they currently don't eat and organizing food turns into a nightmare because no one can get over themselves for a simple shared meal, so kudos for including that point.
- Resources are included for further reading in the different areas covered
- The authors give credit where credit is due, acknowledging that parts of the recommendations outlined in this book have been known in different cultures for centuries and they merely want to help people get back to it
Low Points:
- There are no references whatsoever which is highly problematic in the sense that medical claims are being made without any indication of underlying studies, evidence or data to support what is being laid out.
- As mentioned, a general lack of depth; this is a nice starting-out lecture, but it will require further reading to really give you a good base knowledge on the topics covered.
Red Flags:
- Quote: "toxic sunscreen" *sighs in Caucasian* Where do I start?
Taking the U.S. as an example, 1 in 5 Americans will develop skin cancer by age 70, more than 2 people die of skin cancer in the U.S. every hour, and approximately 9,500 people in the U.S. are diagnosed with skin cancer every day - I have zero airtime for people who proclaim that anything that's not grown organically on a pile of dung is toxic.
Plus, I'm sorry, but some of us in the Northern Hemisphere age like bananas precisely because we don't use sunscreen like we should. Very odd stance for a book on ageing.
- The inflationary use of "full of chemicals" - I find this decades-old dichotomy of chemicals=bad/natural=good quite irksome because you simply cannot paint all chemicals with the same brush, not to speak of the sheer silliness of assuming anything today coined "natural" is still in its natural state to begin with. Even apples and bananas looked quite different millennia ago before humans got involved. So... just no.
- As more and more studies bring to light the negative effects excessive consumption of red meat and dairy can have on health, the authors make a recommendation to limit your intake - fair enough. However, this is where it gets involuntarily funny:
"Try to limit yourself to five to seven servings a week of meat or dairy, and not more than one serving a day. It's challenging, but it's something to shoot for."
By any measure, I and anyone I know would have to drastically increase our consumption of meat in order to even get close to five to seven servings a week. Perhaps this book was written for cavemen? And even then, it begs the question as to why instead of a watered-down version, it would not be better to give the actual recommendations that might be harder to hear, but actually in line with current evidence-based consensus. Hint: it's more 1-2 servings per week, especially when considering the link between red meat consumption and incidence of colorectal cancers.
All in all, watering down nutritional recommendations to make them easier to reach does everyone a disservice, and is actually somewhat intellectually insulting to the reader - if you feel like you have to lower the bar for your readers, it says a lot about what you deem them capable of: not much.
- I don't trust anyone who tells me to put oil in my morning coffee. Life is too short for that kind of suffering.
Favourite quotes:
"An active life overall is more beneficial than an hour at the gym (especially if that hour comes between a day at a desk and a night on the couch)."
"Look, alcohol is a toxin, but context matters. Sharing a drink with friends or family can be nourishing in an emotional way."
Further reading on the topics of nutrition, ageing, health and the impact of being social:
Why We Sleep: The New Science of Sleep and Dreams
The Obesity Code: Unlocking the Secrets of Weight Loss
How not to diet
Food Rules: An Eater's Manual
Gut: The Inside Story of Our Body’s Most Underrated Organ
10% Human: How Your Body's Microbes Hold the Key to Health and Happiness
The Village Effect: Why Face-to-Face Contact Is Good for Our Health, Happiness, Learning, and Longevity
The Art of Community: Seven Principles for Belonging
Sedated: How Modern Capitalism Created our Mental Health Crisis
Extra Time: 10 Lessons for an Ageing World
Content Highlights:
- Lipman takes a holistic approach to ageing well, which is reflected in a wide coverage of topics including: eating right (= eating less and cutting out refined carbs, sugars & alcohol); light fasting; the microbiome and gut health; quality of sleep; physical activity that's age-optimized; avoiding injuries; social connection; meditation/mindfulness; maintenance (sauna, acupuncture, foam rolling etc.); overall variety of stimulation.
The concept very much resonates with me and for a lot of these topics I would have seen potential to go deeper than what was covered.
- A little caveat I loved: When talking about eating right, the authors acknowledge the importance of the intersection of food and community and how sharing meals that might not completely align with your current dietary choices when with people you love will still contribute to a feeling of social cohesion and belonging ("nourishing the soul"), which is equally as important as quality nutrition for your health; in short and cheeky, don't be too anal about your nutrition either.
This point is missing in a lot of conventional nutrition books and leads to these annoying types of get-togethers where everyone has at least five items they currently don't eat and organizing food turns into a nightmare because no one can get over themselves for a simple shared meal, so kudos for including that point.
- Resources are included for further reading in the different areas covered
- The authors give credit where credit is due, acknowledging that parts of the recommendations outlined in this book have been known in different cultures for centuries and they merely want to help people get back to it
Low Points:
- There are no references whatsoever which is highly problematic in the sense that medical claims are being made without any indication of underlying studies, evidence or data to support what is being laid out.
- As mentioned, a general lack of depth; this is a nice starting-out lecture, but it will require further reading to really give you a good base knowledge on the topics covered.
Red Flags:
- Quote: "toxic sunscreen" *sighs in Caucasian* Where do I start?
Taking the U.S. as an example, 1 in 5 Americans will develop skin cancer by age 70, more than 2 people die of skin cancer in the U.S. every hour, and approximately 9,500 people in the U.S. are diagnosed with skin cancer every day - I have zero airtime for people who proclaim that anything that's not grown organically on a pile of dung is toxic.
Plus, I'm sorry, but some of us in the Northern Hemisphere age like bananas precisely because we don't use sunscreen like we should. Very odd stance for a book on ageing.
- The inflationary use of "full of chemicals" - I find this decades-old dichotomy of chemicals=bad/natural=good quite irksome because you simply cannot paint all chemicals with the same brush, not to speak of the sheer silliness of assuming anything today coined "natural" is still in its natural state to begin with. Even apples and bananas looked quite different millennia ago before humans got involved. So... just no.
- As more and more studies bring to light the negative effects excessive consumption of red meat and dairy can have on health, the authors make a recommendation to limit your intake - fair enough. However, this is where it gets involuntarily funny:
"Try to limit yourself to five to seven servings a week of meat or dairy, and not more than one serving a day. It's challenging, but it's something to shoot for."
By any measure, I and anyone I know would have to drastically increase our consumption of meat in order to even get close to five to seven servings a week. Perhaps this book was written for cavemen? And even then, it begs the question as to why instead of a watered-down version, it would not be better to give the actual recommendations that might be harder to hear, but actually in line with current evidence-based consensus. Hint: it's more 1-2 servings per week, especially when considering the link between red meat consumption and incidence of colorectal cancers.
All in all, watering down nutritional recommendations to make them easier to reach does everyone a disservice, and is actually somewhat intellectually insulting to the reader - if you feel like you have to lower the bar for your readers, it says a lot about what you deem them capable of: not much.
- I don't trust anyone who tells me to put oil in my morning coffee. Life is too short for that kind of suffering.
Favourite quotes:
"An active life overall is more beneficial than an hour at the gym (especially if that hour comes between a day at a desk and a night on the couch)."
"Look, alcohol is a toxin, but context matters. Sharing a drink with friends or family can be nourishing in an emotional way."
Further reading on the topics of nutrition, ageing, health and the impact of being social:
Why We Sleep: The New Science of Sleep and Dreams
The Obesity Code: Unlocking the Secrets of Weight Loss
How not to diet
Food Rules: An Eater's Manual
Gut: The Inside Story of Our Body’s Most Underrated Organ
10% Human: How Your Body's Microbes Hold the Key to Health and Happiness
The Village Effect: Why Face-to-Face Contact Is Good for Our Health, Happiness, Learning, and Longevity
The Art of Community: Seven Principles for Belonging
Sedated: How Modern Capitalism Created our Mental Health Crisis
Extra Time: 10 Lessons for an Ageing World
August 30, 2020
Dr. Lipman doesn’t mince words. He tells you right off that your body starts to deteriorate in your thirties, and that sugar, alcohol, and refined, starchy carbs should be avoided. He recommends rolling muscles with a foam roller, and discusses fasting, microbiome health, supplements, tai chi and yoga, meditation, healthful food choices, inflammation, and aids to getting a good night’s sleep. Thanks to the publisher and Netgalley for allowing me to review this accessible book on an important topic.
March 9, 2021
4.5/5; 5 stars; A
I will always give 5 stars to a book that I thought was good enough to go and buy for a reference on my own shelf.
Anyone born in the last 50-60 years has been subject to a myriad of misleading and downright deceptive advice about nutrition and health. The different food lobbies and interest groups, to say nothing of pharmaceutical companies have led us on a fairly destructive path towards poor health.
I’ve read a lot of books on nutrition, health, and lifestyle in the last 10 years and this one encapsulates many of the lessons in a fairly straightforward manner. This audiobook was a random pick from my Hoopla library and I am glad I downloaded it. It is not that long, just under 5 hours, so can listened to fairly quickly. Dr. Lipman covers not just diet and supplements, but takes a holistic approach to health and talks about the importance of mental health and social connection.
I will always give 5 stars to a book that I thought was good enough to go and buy for a reference on my own shelf.
Anyone born in the last 50-60 years has been subject to a myriad of misleading and downright deceptive advice about nutrition and health. The different food lobbies and interest groups, to say nothing of pharmaceutical companies have led us on a fairly destructive path towards poor health.
I’ve read a lot of books on nutrition, health, and lifestyle in the last 10 years and this one encapsulates many of the lessons in a fairly straightforward manner. This audiobook was a random pick from my Hoopla library and I am glad I downloaded it. It is not that long, just under 5 hours, so can listened to fairly quickly. Dr. Lipman covers not just diet and supplements, but takes a holistic approach to health and talks about the importance of mental health and social connection.
May 24, 2024
Just. Eat. Less.
Brain function is affected by hydration.
Just. Drink. Water.
Find people who like to do what you do.
Stay light and positive.
Embrace change.
Nurture your body and your mind.
Try the hot to cold and the cold to hot principle.
Find time to be in the sunshine.
Inversion: standing forward bend or lying on floor with legs on the wall.
Two good meals a day.
Raspberries, strawberries, blueberries
Smaller plates
Vary your exercise routines to help prevent injury and add variety.
Resistance exercises: lifting, dumbbells, and stretch bands
Counting breaths
Roll out your feet
Charcoal can remove stains from your teeth
High cocoa concentration 80% or higher
Stretch. Hot to cold shower. Sunshine. Meditate. Water. Stand more than sit. Green salad. Water. Sunshine. Walk. Barefoot at home. Legs on wall. Eat early. Green tea. Magnesium. Turn off .
Brain function is affected by hydration.
Just. Drink. Water.
Find people who like to do what you do.
Stay light and positive.
Embrace change.
Nurture your body and your mind.
Try the hot to cold and the cold to hot principle.
Find time to be in the sunshine.
Inversion: standing forward bend or lying on floor with legs on the wall.
Two good meals a day.
Raspberries, strawberries, blueberries
Smaller plates
Vary your exercise routines to help prevent injury and add variety.
Resistance exercises: lifting, dumbbells, and stretch bands
Counting breaths
Roll out your feet
Charcoal can remove stains from your teeth
High cocoa concentration 80% or higher
Stretch. Hot to cold shower. Sunshine. Meditate. Water. Stand more than sit. Green salad. Water. Sunshine. Walk. Barefoot at home. Legs on wall. Eat early. Green tea. Magnesium. Turn off .
September 29, 2020
I loved this book and found it immensely helpful. Dr. Lipman writes in a very easy way and gives great advice. Most of it wasn't new to me, but this is probably my favorite health book of the year (and I read a lot of health books) for the tone, content, advice and ease of reading. It's also wonderfully encouraging and positive, with very simple advice to make truly big changes in your health. I highlighted a ton and made my husband sit through listening to lots of it. :) I appreciate that he focuses on changes to get off of medications and has a very holistic view regarding the importance of elements like movement and social needs too. Highly recommended.
I read a digital ARC of this book for review.
I read a digital ARC of this book for review.
July 24, 2023
The New Rules of Aging Well is a holistic approach to staying vital as you age. Dr. Lipman contends that many of the symptoms we chalk up to normal aging are actually caused by inflammation, stress, overeating, and other lifestyle choices. As such, they can be avoided and often reversed to some degree.
This book is one that makes you start taking notes, but then realize that you are writing the whole book down. Maybe you should just buy yourself a copy. I might do that.
On another note, don’t confuse “simple program”with easy program. This book is chock-full of great advice. I plan to pick the rules that I think I can accomplish.
This book is one that makes you start taking notes, but then realize that you are writing the whole book down. Maybe you should just buy yourself a copy. I might do that.
On another note, don’t confuse “simple program”with easy program. This book is chock-full of great advice. I plan to pick the rules that I think I can accomplish.
September 17, 2020
Similar to other books on healthy aging, but easier to follow and digest, this book was chock full of great tips and facts. Mostly it focused on easy ways to ensure that your body ages as healthy as possible. I'll definitely be making some lifestyle changes to things I never really thought about before reading this book.
I received an eARC on Netgalley in exchange got a fair and honest review.
I received an eARC on Netgalley in exchange got a fair and honest review.
December 10, 2020
Not sure why this jumped out at me, but, well, I read it.
There's a lot of good advice in here that is largely the generic "be healthier" advice: eat less, sleep more, avoid sugar, exercise, so on and so forth. So I guess it's nice that aging well mostly consists of doing things that I'm already supposed to be doing a decade before I hit the target audience.
There's a fair amount of potentially okay advice that I see mentioned in random reddit threads. You know, the potentially dubious stuff like using CBD for all your pain management, or the unknowable supplements that all generically improve brain function.
There's some straight up weirdly specific stuff, like the amount of various supplements everyone should be taking and the specific blood and gene tests you should do. Most of this with minimal "talk to your doctor first" beforehand.
Then there's the Oura ring, which comes up repeatedly as a smart device to track your sleep among other standard biometrics. The thing is something like $600USD and my brief look into it makes it seems little better for sleep tracking than the $80 fitbit I had a few years back. Generally, I don't know how I feel about all the product suggestions/placement, but that one rubbed me funny.
So, yeah, I dunno. It was a good reminder of some things I've let slip recently mixed with some things that generally make me kind of wary.
Then again, I'm a fair ways from 40, so who knows how much of this affects me, anyways.
There's a lot of good advice in here that is largely the generic "be healthier" advice: eat less, sleep more, avoid sugar, exercise, so on and so forth. So I guess it's nice that aging well mostly consists of doing things that I'm already supposed to be doing a decade before I hit the target audience.
There's a fair amount of potentially okay advice that I see mentioned in random reddit threads. You know, the potentially dubious stuff like using CBD for all your pain management, or the unknowable supplements that all generically improve brain function.
There's some straight up weirdly specific stuff, like the amount of various supplements everyone should be taking and the specific blood and gene tests you should do. Most of this with minimal "talk to your doctor first" beforehand.
Then there's the Oura ring, which comes up repeatedly as a smart device to track your sleep among other standard biometrics. The thing is something like $600USD and my brief look into it makes it seems little better for sleep tracking than the $80 fitbit I had a few years back. Generally, I don't know how I feel about all the product suggestions/placement, but that one rubbed me funny.
So, yeah, I dunno. It was a good reminder of some things I've let slip recently mixed with some things that generally make me kind of wary.
Then again, I'm a fair ways from 40, so who knows how much of this affects me, anyways.
August 4, 2023
3.1 stars. I read this after the CEO of the company I work at highly recommended it during an event she spoke at. There were some tidbits I really enjoyed (varying your types of exercise and movement, focusing on recovery and sleep, needing more protein as you age), but overall it was a bit too focused in on losing weight for me. I also wish there were more citations to show what their information was based on aside from just their personal experience. (Is this Huberman Lab podcast influencing the way I consume scientific media and having higher expectations?) This is geared towards an audience more in their 40s and up, but I did still enjoy it.
November 11, 2022
2.5 stars. American based so many of the references and meds different. Ok, usual stuff, exercise, eat veggies, sleep well etc. raved about foam rollers but haven’t got one yet. Disappointed. Need blood tests etc and some technical stuff about hormones.
Read
August 2, 2021If you’re someone who tends towards a holistic version of healthy living, you’ll find this book affirming and interesting, and you may have heard a good chunk of its advice already. Don’t get me wrong, there are good ideas in here and I enjoyed this read, but what bothers me is that there are absolutely no references or sources listed; I would have loved to see citations to actual studies and medical journals to lend credibility–I honestly expected a fat index at the back with this type of book! I am sure a big chunk of this could be backed up scientifically, but I’m left to assume that maybe that’s not the case, because why wouldn’t it be included if it was?
Other random things that bothered me:
—There are parts of this book that reduce why people eat bad/unhealthy food down to brand loyalty which ignores a larger, more complex intersection of capitalism, privilege, and access. Or plain and simple, I can tell you I do not shove Oreos down my throat because I’m brand loyal to Nabsico… it’s because life is fleeting and they taste good now and then.
—I’d also say that this book should come with a disclaimer that many of the recommended practices require a degree of privilege. It should also be noted that if you are in recovery from an eating disorder of any type, especially in terms of restricting, this is most likely going to be a triggering read. The suggestions listed may hurt instead of help you.
—At one point the author recommends BeautyCounter products, which made my MLM alarm bells sound.
—Supplements are recommended without scientific evidence of benefits (there’s a sentence that actually reads something like: “Although science may not be quite there yet, I strongly believe these supplements are beneficial.”),
—Fruits like bananas are demonized because of high sugar content (please, show me someone who is unhealthy from eating too many bananas… I’ll wait….)
Frustrating and hokey aspects aside, I did take note of helpful and interesting suggestions pertaining to fasting, salt variations, meditation, among other things. I wouldn’t discourage this read, but I would say read it and do your research, and never let anyone make you feel guilty for snacking on a banana.
Other random things that bothered me:
—There are parts of this book that reduce why people eat bad/unhealthy food down to brand loyalty which ignores a larger, more complex intersection of capitalism, privilege, and access. Or plain and simple, I can tell you I do not shove Oreos down my throat because I’m brand loyal to Nabsico… it’s because life is fleeting and they taste good now and then.
—I’d also say that this book should come with a disclaimer that many of the recommended practices require a degree of privilege. It should also be noted that if you are in recovery from an eating disorder of any type, especially in terms of restricting, this is most likely going to be a triggering read. The suggestions listed may hurt instead of help you.
—At one point the author recommends BeautyCounter products, which made my MLM alarm bells sound.
—Supplements are recommended without scientific evidence of benefits (there’s a sentence that actually reads something like: “Although science may not be quite there yet, I strongly believe these supplements are beneficial.”),
—Fruits like bananas are demonized because of high sugar content (please, show me someone who is unhealthy from eating too many bananas… I’ll wait….)
Frustrating and hokey aspects aside, I did take note of helpful and interesting suggestions pertaining to fasting, salt variations, meditation, among other things. I wouldn’t discourage this read, but I would say read it and do your research, and never let anyone make you feel guilty for snacking on a banana.
September 13, 2020
Living and Aging Well
As a physician I strongly recommend reading this book as an updated reference for your immune system. Frank Lipman has given us new ideas about old habits.
As a physician I strongly recommend reading this book as an updated reference for your immune system. Frank Lipman has given us new ideas about old habits.
January 26, 2021
Splendid book.
Succinct, clear, direct and concise.
Many books on aging and health tend to become pedantic. They drone on with long personal stories, and medical jargon that make you lose focus until suddenly, the information you are seeking is found! This book almost physically represents the information it preaches. Portion controlled, focused, devoid of textual clutter and knowledge that is not ground breaking. You know this stuff. This book make sense. It allows you to walk away with the confidence to grow old in good health.
Succinct, clear, direct and concise.
Many books on aging and health tend to become pedantic. They drone on with long personal stories, and medical jargon that make you lose focus until suddenly, the information you are seeking is found! This book almost physically represents the information it preaches. Portion controlled, focused, devoid of textual clutter and knowledge that is not ground breaking. You know this stuff. This book make sense. It allows you to walk away with the confidence to grow old in good health.
March 7, 2021
Quick and easy read, similar to a long magazine article. The book includes a lot of information, most of which is not new (eat whole foods, exercise, sleep well, stress less.......), but it is nice to have the information all in one place. The author is straightforward about what to do and not do, makes specific suggestions as to brands, and lists some books as "Great Resources." My only complaint is that I would have preferred footnotes to support the author's recommendations as well as references to scientific studies.
December 31, 2021
This is the best book I have read on aging and self care. If I could give it 6 stars I would. I knew of Dr. LIPMAN and knew he was reputable. If you check out the books he has written they are all 4+ stars. The chapter that had the biggest effect on me was Just.Eat.Less. To see it written like that and to read the chapter has made me understand the importance of eating less. You are supposed to start eating less when you turn 45, and every 5 years after that cut back a little more. Who knew? Dr. LIPMAN has a kind manner and thinks whenever you start is good. He gives so many great tips and goes beyond what you expect. For example, he suggests using a foam roller, says you can buy one on Amazon and then tells you to watch a certain u tube video giving step by step guides. Same for when he recommends CBD oil. He tells you how to use it and that it is unregulated and you must purchase from a reputable dealer, and then he gives you the 3 places he thinks are good. The chapter on food was the hardest to read. Sugar and carbs! When I was half way done I bought the book and think I will put it to good use.
October 6, 2024
Felt very very long on the usual list of things to do / not do, supplements to take, and tests to run for optimal health, but felt very very short on providing the latest science behind the plethora of recommendations. Seems like only “science” presented were one-person “case studies”.
February 11, 2021
Nice format with lots of recommendations for living a healthier life.
October 12, 2021
I read a lot of health books, and this has the information of probably 15 health books all in one place. It is really short and everything is explained in sections. I highly recommend this book for some easy, actionable tips to live a healthier life.
October 18, 2021
I liked how straightforward this book is and how reasonable his recommendations are. I wished he sited his sources more though.
September 23, 2023
Some practical tips to keep in mind when we age, explaining the importance of healthy eating habits, regular movement, sleep, hydrate, meditate, social interactions etc... to name a few.
November 25, 2023
Pretty solid, but basic advice. I like its readability and will keep it around as a good book for quick reminders.
October 27, 2023
The New Rules of Ageing Well is a comprehensive and accessible guide to healthy ageing that offers practical wisdom and strategies for thriving as you grow older.
Navigating the complexities of health and ageing with an abundance of conflicting information can be a daunting endeavour. However, The New Rules of Ageing Well by Frank Lipman and Danielle Claro offers a refreshing beacon of clarity and practical knowledge in the realm of healthy ageing. Promising not only longevity but also vitality in our later years, this book has captured the attention of those in search of a comprehensive approach to well-being. In this review, we delve into the book’s key takeaways, strengths, and weaknesses to determine if it genuinely delivers on its commitment to reshape our approach to ageing.
About the authors
Frank Lipman, MD, a pioneer and globally recognised authority in the fields of integrative and functional medicine, serves as both the founder and director of the Eleven Eleven Wellness Center and as the chief medical officer at The Well in New York City.
As a bestselling author featured in The New York Times, Dr. Lipman has authored six books, including Total Renewal, Revive, The New Health Rules, 10 Reasons You Feel Old and Get Fat, and most recently, How to Be Well.
Danielle Claro has a professional history as the former deputy editor of Real Simple and the inaugural editor-in-chief of Breathe magazine.
She has contributed her writing to a variety of publications, including Domino, McSweeney’s, Southern Living, and numerous other outlets.
What is the book about?
The New Rules of Ageing Well by Frank Lipman is a guide to achieving healthy ageing. The book emphasises that looking and feeling great as you age is not a matter of luck but rather a result of specific lifestyle choices. It outlines how the choices you make in terms of diet, physical activity, leisure activities, and your outlook on life can significantly impact your overall well-being and resilience.
The book challenges the notion that ageing inevitably leads to decline and highlights warning signs, such as fatigue, weight gain, and poor sleep, as signals to take action in maintaining your health. It stresses the importance of taking responsibility for your well-being and dispels the belief that genetics dictate your destiny, citing that lifestyle choices can influence how certain genes express themselves.
Readers are encouraged to start making positive changes at any age and are provided with practical advice on various aspects of health, including building a robust immune system, nurturing longevity genes, and embracing the concept of hormesis, where small healthy stresses stimulate the body’s defences against ageing. The book also emphasises the importance of aligning your daily routines with natural rhythms and highlights the significance of mitochondrial function and telomere length in the ageing process.
Five key takeaways from The New Rules of Ageing Well
All healthy lifestyle choices, presented in the book, are focused on increasing the production and health of your mitochondria. Life and longevity depend on mitochondria – the cell’s energy source.
1. Eat less
“Start with the simple idea of eating till you’re only 80 percent full.”
The key to healthy ageing is consuming fewer calories, particularly after the age of 45 when the body’s calorie requirements decrease as it shifts from growth to preservation mode. Research suggests that a 30 per cent reduction in calorie intake can lead to longer life and a reduced risk of age-related diseases. This approach doesn’t necessarily focus on what you eat but rather on how much you eat. Eating less not only lightens the body’s workload but also supports overall function. While acknowledging the importance of social and communal aspects of mealtime, the book advises being mindful of eating habits, especially around certain triggers like social gatherings or emotional situations. Cutting down on starchy and refined carbs is emphasised as these foods can contribute to health issues like diabetes, which becomes more prevalent as people age. It’s essential to differentiate between true hunger and other needs like distraction, affection, or hydration, and the book suggests starting by aiming to eat until you’re about 80 per cent full, promoting a healthier approach to eating.
2. Prioritise sleep
Prioritising high-quality sleep is a crucial aspect of healthy ageing addressed in the book. Many signs commonly attributed to ageing are often symptoms of insufficient or poor sleep. The book encourages readers to pay attention to sleep challenges and make conscious efforts to set the stage for restful nights, both in terms of nighttime routines and daytime habits. These habits include exposing oneself to morning sunlight to align with natural circadian rhythms, practising morning meditation, and engaging in cardio exercise during the day to facilitate nighttime sleep. Adequate REM and deep sleep are emphasised for recovery and brain-cleansing processes, and it’s suggested that most people need seven to nine hours of sleep each night. The book advises against sleep disruptors like caffeine intake late in the day, alcohol consumption, exposure to light during sleep, an overheated bedroom, late-night eating, and falling asleep in front of screens due to the stimulating effects of blue light and content, offering alternatives like sound machines for relaxation.
3. Expose yourself to temperatures
Hormesis, the concept that small stressors can make the body stronger, is beneficial for mitochondria. One practical example of hormesis is the practice of ending hot showers with a brief blast of cold water. This invigorating practice not only feels good but also has been backed by Western medicine research for its positive effects on mitochondrial health. Mitochondria are vital for energy production and longevity.
Additionally, the hot-to-cold principle can be applied in reverse, such as swimming in cool water and then using a hot tub, alternating between sauna and cold showers, or simply exposing oneself to cold air in winter without a coat. These experiences provide refreshing stressors that benefit the body, even as we age.
4. Get some sunshine
Circadian rhythms, the body’s natural daily cycle in sync with nature, play a vital role in self-care, and exposure to sunlight is beneficial for overall health. Emphasising the importance of embracing natural light, the book suggests allowing morning sunlight into your bedroom or spending a few minutes outdoors early in the day to signal your body to wake up, suppress melatonin production, and regulate your internal clock for daytime energy and nighttime relaxation.
5. Maintain muscle mass
Maintaining muscle mass is crucial for healthy ageing, as people typically lose about 1 per cent of muscle mass each year after the age of 40, a natural process called sarcopenia. Prior to one’s late 50s, there’s less concern about sarcopenia, especially with proper self-care and exercise. Around 60 or 65, increasing protein intake by about 25 per cent, possibly through consuming more animal protein, becomes important. Strength training, involving resistance exercises in workouts and daily activities such as lifting and hauling, is essential for preserving muscle mass. Strength training encompasses various activities, including the use of stretchy bands, dumbbells, bodyweight exercises, and more, with an emphasis on more reps with lighter weights as one ages. Combining strength training with cardio workouts is recommended to support muscle mass and overall health. A diverse exercise routine is like a varied diet for the body, providing different benefits and reducing the risk of injury.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Offers a comprehensive and straightforward encapsulation of important lessons in nutrition, health, and lifestyle, making it a valuable resource for readers seeking clarity amid a wealth of misleading advice.
• The book’s approach is more accessible and digestible compared to similar books on healthy ageing.
Weaknesses:
• Since the book is primarily intended to serve as a starting point for further research and reading, it may not meet the needs of more advanced readers.
Best quotes from The New Rules of Ageing Well
“An organic powder we like is Four Sigmatic’s 10 Mushroom Blend. If you prefer capsules, there’s Host Defense’s MyCommunity, a blend of 17 medicinal mushrooms. Both are available online.”
“Sugar is extra harmful as you age. It weakens the immune system and feeds diseases we all fear: diabetes, heart disease, cancer, and Alzheimer’s, to name a few.”
“Besides keeping the body and mind vital and sharp, physical activity fends off stress and depression, improves circulation, promotes higher-quality sleep, builds immune resilience, and reduces the risk of chronic diseases.”
Final takeaway
The New Rules of Ageing Well by Frank Lipman and Danielle Claro provides a comprehensive and accessible guide to healthy ageing. It challenges common misconceptions about ageing and empowers readers to take control of their well-being through lifestyle choices. The book offers clear, practical advice, making it an excellent resource for those seeking to improve their health. However, it should be noted that the book serves as a starting point for further research, which may not fully satisfy readers who are already familiar with the topic.
This book is a valuable read for those new to the subject of health and longevity and seeking strategies for ageing gracefully and maintaining vitality.
Navigating the complexities of health and ageing with an abundance of conflicting information can be a daunting endeavour. However, The New Rules of Ageing Well by Frank Lipman and Danielle Claro offers a refreshing beacon of clarity and practical knowledge in the realm of healthy ageing. Promising not only longevity but also vitality in our later years, this book has captured the attention of those in search of a comprehensive approach to well-being. In this review, we delve into the book’s key takeaways, strengths, and weaknesses to determine if it genuinely delivers on its commitment to reshape our approach to ageing.
About the authors
Frank Lipman, MD, a pioneer and globally recognised authority in the fields of integrative and functional medicine, serves as both the founder and director of the Eleven Eleven Wellness Center and as the chief medical officer at The Well in New York City.
As a bestselling author featured in The New York Times, Dr. Lipman has authored six books, including Total Renewal, Revive, The New Health Rules, 10 Reasons You Feel Old and Get Fat, and most recently, How to Be Well.
Danielle Claro has a professional history as the former deputy editor of Real Simple and the inaugural editor-in-chief of Breathe magazine.
She has contributed her writing to a variety of publications, including Domino, McSweeney’s, Southern Living, and numerous other outlets.
What is the book about?
The New Rules of Ageing Well by Frank Lipman is a guide to achieving healthy ageing. The book emphasises that looking and feeling great as you age is not a matter of luck but rather a result of specific lifestyle choices. It outlines how the choices you make in terms of diet, physical activity, leisure activities, and your outlook on life can significantly impact your overall well-being and resilience.
The book challenges the notion that ageing inevitably leads to decline and highlights warning signs, such as fatigue, weight gain, and poor sleep, as signals to take action in maintaining your health. It stresses the importance of taking responsibility for your well-being and dispels the belief that genetics dictate your destiny, citing that lifestyle choices can influence how certain genes express themselves.
Readers are encouraged to start making positive changes at any age and are provided with practical advice on various aspects of health, including building a robust immune system, nurturing longevity genes, and embracing the concept of hormesis, where small healthy stresses stimulate the body’s defences against ageing. The book also emphasises the importance of aligning your daily routines with natural rhythms and highlights the significance of mitochondrial function and telomere length in the ageing process.
Five key takeaways from The New Rules of Ageing Well
All healthy lifestyle choices, presented in the book, are focused on increasing the production and health of your mitochondria. Life and longevity depend on mitochondria – the cell’s energy source.
1. Eat less
“Start with the simple idea of eating till you’re only 80 percent full.”
The key to healthy ageing is consuming fewer calories, particularly after the age of 45 when the body’s calorie requirements decrease as it shifts from growth to preservation mode. Research suggests that a 30 per cent reduction in calorie intake can lead to longer life and a reduced risk of age-related diseases. This approach doesn’t necessarily focus on what you eat but rather on how much you eat. Eating less not only lightens the body’s workload but also supports overall function. While acknowledging the importance of social and communal aspects of mealtime, the book advises being mindful of eating habits, especially around certain triggers like social gatherings or emotional situations. Cutting down on starchy and refined carbs is emphasised as these foods can contribute to health issues like diabetes, which becomes more prevalent as people age. It’s essential to differentiate between true hunger and other needs like distraction, affection, or hydration, and the book suggests starting by aiming to eat until you’re about 80 per cent full, promoting a healthier approach to eating.
2. Prioritise sleep
Prioritising high-quality sleep is a crucial aspect of healthy ageing addressed in the book. Many signs commonly attributed to ageing are often symptoms of insufficient or poor sleep. The book encourages readers to pay attention to sleep challenges and make conscious efforts to set the stage for restful nights, both in terms of nighttime routines and daytime habits. These habits include exposing oneself to morning sunlight to align with natural circadian rhythms, practising morning meditation, and engaging in cardio exercise during the day to facilitate nighttime sleep. Adequate REM and deep sleep are emphasised for recovery and brain-cleansing processes, and it’s suggested that most people need seven to nine hours of sleep each night. The book advises against sleep disruptors like caffeine intake late in the day, alcohol consumption, exposure to light during sleep, an overheated bedroom, late-night eating, and falling asleep in front of screens due to the stimulating effects of blue light and content, offering alternatives like sound machines for relaxation.
3. Expose yourself to temperatures
Hormesis, the concept that small stressors can make the body stronger, is beneficial for mitochondria. One practical example of hormesis is the practice of ending hot showers with a brief blast of cold water. This invigorating practice not only feels good but also has been backed by Western medicine research for its positive effects on mitochondrial health. Mitochondria are vital for energy production and longevity.
Additionally, the hot-to-cold principle can be applied in reverse, such as swimming in cool water and then using a hot tub, alternating between sauna and cold showers, or simply exposing oneself to cold air in winter without a coat. These experiences provide refreshing stressors that benefit the body, even as we age.
4. Get some sunshine
Circadian rhythms, the body’s natural daily cycle in sync with nature, play a vital role in self-care, and exposure to sunlight is beneficial for overall health. Emphasising the importance of embracing natural light, the book suggests allowing morning sunlight into your bedroom or spending a few minutes outdoors early in the day to signal your body to wake up, suppress melatonin production, and regulate your internal clock for daytime energy and nighttime relaxation.
5. Maintain muscle mass
Maintaining muscle mass is crucial for healthy ageing, as people typically lose about 1 per cent of muscle mass each year after the age of 40, a natural process called sarcopenia. Prior to one’s late 50s, there’s less concern about sarcopenia, especially with proper self-care and exercise. Around 60 or 65, increasing protein intake by about 25 per cent, possibly through consuming more animal protein, becomes important. Strength training, involving resistance exercises in workouts and daily activities such as lifting and hauling, is essential for preserving muscle mass. Strength training encompasses various activities, including the use of stretchy bands, dumbbells, bodyweight exercises, and more, with an emphasis on more reps with lighter weights as one ages. Combining strength training with cardio workouts is recommended to support muscle mass and overall health. A diverse exercise routine is like a varied diet for the body, providing different benefits and reducing the risk of injury.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Offers a comprehensive and straightforward encapsulation of important lessons in nutrition, health, and lifestyle, making it a valuable resource for readers seeking clarity amid a wealth of misleading advice.
• The book’s approach is more accessible and digestible compared to similar books on healthy ageing.
Weaknesses:
• Since the book is primarily intended to serve as a starting point for further research and reading, it may not meet the needs of more advanced readers.
Best quotes from The New Rules of Ageing Well
“An organic powder we like is Four Sigmatic’s 10 Mushroom Blend. If you prefer capsules, there’s Host Defense’s MyCommunity, a blend of 17 medicinal mushrooms. Both are available online.”
“Sugar is extra harmful as you age. It weakens the immune system and feeds diseases we all fear: diabetes, heart disease, cancer, and Alzheimer’s, to name a few.”
“Besides keeping the body and mind vital and sharp, physical activity fends off stress and depression, improves circulation, promotes higher-quality sleep, builds immune resilience, and reduces the risk of chronic diseases.”
Final takeaway
The New Rules of Ageing Well by Frank Lipman and Danielle Claro provides a comprehensive and accessible guide to healthy ageing. It challenges common misconceptions about ageing and empowers readers to take control of their well-being through lifestyle choices. The book offers clear, practical advice, making it an excellent resource for those seeking to improve their health. However, it should be noted that the book serves as a starting point for further research, which may not fully satisfy readers who are already familiar with the topic.
This book is a valuable read for those new to the subject of health and longevity and seeking strategies for ageing gracefully and maintaining vitality.
September 20, 2024
This could have been condensed into a 4-5 page pamphlet!
December 24, 2020
A must-read for anyone interested in their health and protecting it for years to come.
March 5, 2024
I listened to audio version of this book. I learned a couple new things. Some things I don’t agree with at all. And some I may adopt.
Read
February 18, 2023Notes to self:
Decent overview without too many science details added in that matches the info in more sciency books I’ve read and podcasts I follow. Would recommend it to anyone looking for this type of info who isn’t into jargon or the detailed explanations for the whys.
Decent overview without too many science details added in that matches the info in more sciency books I’ve read and podcasts I follow. Would recommend it to anyone looking for this type of info who isn’t into jargon or the detailed explanations for the whys.
January 5, 2021
I first heard Dr. Lipman on a podcast and was immediately drawn to his concept of health span vs life span. As I approach 56, I find his practical guidelines for optimizing my health incredibly encouraging. Added many of his concepts to my 2021 intentions and refining a few that I already do. Aging doesn’t need to be frightening; it can be empowering!
December 27, 2020
The new rules...pretty much the same as the old ones. Good motivation for someone wanting to make healthy life changes. Depressing for someone unwilling to give up their sugar addiction.
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