Lillian Wilson

The New Rules of Ageing Well by Frank Lipman

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.

The New Rules of Ageing Well

The book has received 4.17 ⭐️ on GoodReads.

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.

Frank Lipman (r)

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.

Danielle Claro (r)

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.

Table of contents

  • Introduction
  • Level 1: The Essentials
  • Level 2: Easy Adds
  • Level 3: Focus on Food
  • Level 4: Fitness and Rest
  • Level 5: Deeper Wellness
  • Level 6: Everyday Habits
  • Level 7: Inner Health
  • Afterword
  • Great Resources
  • Acknowledgments

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.

1Eat 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.

2Prioritise 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.

3Expose 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.

4Get 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.

5Maintain 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


  • 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.


  • 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.

Where to buy

You may purchase The New Rules of Ageing Well by Frank Lipman on Amazon at the best price. It is available in paperback, hardcover, spiral bound, audio and Kindle versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

The New Rules of Ageing Well takes a holistic approach to health, addressing both physical and mental well-being. It underscores the importance of mental health, social connections, and maintaining a positive outlook on life.

This book offers clear and practical insights in an easily digestible manner, making it accessible to a wide range of readers. Its strength lies in simplifying complex concepts related to health and longevity.

Yes, the book addresses the role of genetics but emphasises that lifestyle choices can influence how certain genes express themselves. It challenges the idea that genetics alone dictate our destiny and provides guidance on how to make positive changes regardless of your genetic predisposition.

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