Getting angry is not the measure of having lost. You can aspire to a time where you never get angry again or you never get angry in certain circumstances again, but the real practice is to notice, as early as possible, what’s happening and to let go of it.

Processed food is the problem because processed food is high sugar, low fiber. What you want is a low sugar, high fiber diet. That's called real food.

If there’s a label on the food, that’s a warning label. That means it’s been processed. Real food doesn’t need a label.

Whether it be ASCVD, cancer, type 2 diabetes, Alzheimer's disease, all-cause mortality, it doesn't matter—exercise is going to reduce the toll of mortality across all of those things.

Isn't law enforcement a profession in which we can't tolerate any of this [racism]? Don't we need a zero-tolerance policy? ... Would you want to fly on airplanes where 99% of the pilots were good and 1% were horrible?

You have this corset that is holding you together that is beneath your muscles, and it's called fascia ... It's inside that fascia that all of your organs exist, and that's the place where you don't want to see any fat. Where this fat typically shows up is around the liver, around the kidneys, around the spleen, around the gut. That fat is incredibly associated with metabolic disease.

The first thing I got which actually really came back very strongly during the pandemic this year was the notion that everything can disappear in a split second. Don't ever think that what you have is there to stay and is yours.

SARS-CoV-2 can survive for up to two days on cardboard.

One of the principal functions of rapid eye movement sleep that we now have understood is that it seems to provide a form of overnight therapy. REM sleep is emotional first aid. It's during REM sleep that we take the emotional concerns—and even sometimes, in extreme examples, some of the traumatic events that we've been experiencing—and REM sleep almost acts like a nocturnal soothing balm. It tries to take the sharp edges off those difficult experiences so that when you come back the next day, you don't necessarily feel as emotional as you did about those events the day before ... It's not time that heals all wounds; it's time during REM sleep and dreaming that provides this emotional convalescence.

The vaccines... are 70% effective against symptomatic COVID. 10 weeks after a booster, it goes down to 35% for Pfizer and 45% from Moderna. So, within 10 weeks, you're seeing even the booster wear off against your ability to test positive or have a symptomatic case, but those memory B-cells and T-cells are still working. The cellular immunity is still protecting against severe illness.

Most people in the United States, they're not eating enough fatty fish; and they're not supplementing with omega-3, which is sort of an alternative. I think it was a 2012 study out of Harvard that identified low omega-3 intake from fish... as one of the top 6 preventable causes of death. So it was up there with smoking... blood pressure and obesity and being sedentary.

We still have doctors telling folks 'Oh, you have COVID. Tough it out. Stay at home.' You know what? We should be telling them... fluvoxamine reduces mortality by 91%; budesonide, a steroid inhaler, markedly reduces hospitalization; vitamin D has been found to be correlated with severity of illness in a German study in hospitalized patients; hypertonic saline is an age-old treatment that's been used to sort of rinse out the nasal cavity, and it's been used by doctors for a long time with many viruses.

We experience work stress, most of it, actually outside of work because when we're at work and working, when you're absorbed in your work, you're not conscious about whether you're stressed; you're just doing it. It's when you stop, and you're driving home, or in my case, walking home, or you're sitting at dinner, or you're trying to fall asleep at night that all those worries and, you know, ruminations come. And if you're not diligent about managing them and limiting them, they can really take over.

Lead a family and your kids the same way you'd lead an organization or a team. If you bark orders at your team, your team doesn't like you, they don't respect you, and they're not going to carry out those orders with any sort of commitment.

You look at the quarter poorest places on Earth, and indeed, people there don't live very long and are miserable. But once you get past sort of the subsistence level, there's not a great relationship between the wealth of a country... and levels of happiness or life expectancy.

I think there's evidence that you can take NAD precursors, NR and NMN being the two most common, and increase NAD levels ... I think what's not been demonstrated is there is any phenotypic benefit from doing that outside of very pathological states. In other words, if you take a quote 'normal person,' a normal aging person, and do that, is it bringing any benefit to them in terms of lifespan or healthspan? I would say the answer right now is no.

The most critical meal of the day is the first meal of the day. When you have had an overnight fast, your protein synthesis is down, and that mTOR signaling molecule is down-regulated; it's inhibited. And until you have enough leucine—around 3 grams, which translates to about 30 grams of protein for most people—until you have a meal that has 30 or more grams of protein, your muscle stays catabolic. So, you're continually breaking down protein.

We like to say that insight is the booby prize of therapy, meaning you can have all the insight in the world, but if you don't make changes out in the world, the insight is useless.

If you ever look back and say 'Hey, where did we get this idea that we should eat six or eight times a day?' From nowhere. Somebody made it up, it stuck, and that was about it.

I think the biggest benefit of time-restricted feeding is the psychological one ... People think intravenous access to food is essential for life. If they go more than two hours without a meal, the sky is gonna fall. So, in many ways, time-restricted feeding is just a way to prove to them that is total nonsense.