The Ultimate Longevity Secret Weapon (No, really!)

Strength training supports your entire nervous system, the secret to melatonin, optimism's link to longevity, and more! ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

Issue #6   I   December 2nd, 2024 Photography by David Harry Stewart           Welcome back to The Mindset by Super Age. Time to declare a minor victory: I can jump again—quite high, actually. Higher than I ever thought possible. Sometimes I feel like a systems administrator, with the system being my body. My current focus has been the mechanics of my left knee, which, after decades of enthusiastic use, lost most of its cartilage in the outer compartment. Combine that with a stress fracture last year, and I couldn’t step off a curb or walk a block without pain. Fast-forward 10 months, two rounds of platelet-rich plasma injections, and six days a week of dedicated gym training: I’m now a veritable leaping frog. At 66, I can jump to table height. It astonishes even me. But enough gym-cred signaling. What I really want to share is this: not all physical problems are solvable, and yes, I’ll likely need a new knee eventually—but we have tremendous agency. The key is finding the right people to guide us. Doing the work is the easy part. Knowing what work to do, when, and how? That takes curiosity, tenacity, and a willingness to explore. Solutions exist that can improve our situations—not just in fitness but in so many areas of life. We often have far more control over where we’re headed than we realize. Stay open. Stay curious. Investigate. Act when the time feels right. We can live healthier, longer—and yes, even jump higher—than we ever assumed possible. Onwards and upward!         Here’s Why Brawny Means Brainy Every lunge, lift, and plank isn't just sculpting your body—it’s building a stronger, more resilient nervous system and sharpening your mind/body connection. Groundbreaking MIT research reveals that strengthening your muscles stimulates neuron growth. When muscles contract, they release myokines—biochemical “goodies”—that stimulate our motor neurons to grow 4 times faster, bolstering our entire nervous system. Myokines are powerful proteins with benefits that go way beyond enhancing muscle capacity; they also boost your immune system, improve fat metabolism, enhance insulin sensitivity, and even sharpen brain chemistry. Translation? Strength training is a full-body upgrade. It’s not just about lifting weights—it’s about lifting your potential. Tip: Add compound movements like squats or deadlifts to maximize muscle engagement.     Melatonin Works—But Timing is Everything Melatonin supplements can actually help you sleep—if you use them wisely. A recent review of 26 melatonin trials found that taking 3 to 4 mg of melatonin approximately three hours before bedtime had the greatest effect on sleep, cutting about 10 minutes off the time it takes to fall asleep and increasing sleep duration by an average of 20 minutes when compared to placebo. But, buyer beware: While generally safe, melatonin is still a hormone and the amount in over-the-counter supplements has been shown to vary widely. Always consult your doctor to avoid potential interactions, as some people can feel the effects (and side effects) at much smaller doses. To optimize melatonin use: Take it as the sun sets to mimic your body’s natural rhythm. Pair it with a dark, screen-free evening environment to enhance absorption. Skip melatonin if you’re naturally sleepy before bed. Pro Tip: Sleep is foundational to longevity, impacting everything from mood to muscle to memory. Good sleep hygiene is the most effective way to get more shuteye: Dim the lights, avoid screens before bed, and establish a calming pre-sleep routine for optimal rest.     Pain Might Actually Be in Your Head Brain scans prove it: mindfulness meditation’s ability to reduce pain is real. A new study shows that meditation rewires how the brain processes pain—and this is not a placebo effect. Meditation activates regions in the brain that regulate pain signals, offering a natural alternative to medication. This means chronic pain sufferers or anyone looking for a non-invasive solution can turn to mindfulness for lasting relief. Try this simple body scan meditation from Harvard Medical School, focusing on breath awareness to focus your mind and create space around the sensation of pain in your body. Will doing this meditation once get rid of all of your pain? Probably not. But that’s why they call meditation a practice. Try it for a few weeks and see how pain shifts and changes over time.     The Ultimate Longevity Secret Weapon Optimism isn’t just a mindset—it’s a longevity tool. A new study in the Proceedings of the National Academy of Sciences (one of the most widely-cited peer-reviewed journals) connects higher optimism to "exceptional longevity" (living to 85+), as well as key healthy longevity metrics like more muscular grip strength and faster chair stands. Optimists live longer even after accounting for socioeconomic status, health conditions, depression, social integration, and other health behaviors. The study found optimists have a reduced risk of cardiovascular events, lung function decline, and overall premature mortality. The researchers say that optimism directly contributes to how people translate goals into behaviors. And while the trait is 25% heritable, it can be learned. Here’s a research-backed optimism practice called: Imagine Your Best Possible Self! When researchers had people envision themselves in an imaginary future in which everything has turned out in the most optimal way, there was a measurable increase in optimism. It works even better when you write it down!       Photography by Mii Amo Destination Inspiration Nestled among the salmon-colored cliffs of Sedona, Arizona’s Boynton Canyon, Mii Amo caters to those seeking profound well-being shifts. We recommend taking the guided nighttime hike complete with mid-hike “canyon bathing.” You can also create a unique “Journey Within” longevity spa experience or hike to the famed Boynton Canyon energy vortex—a spot some say feels like a concentrated dose of masculine and feminine energy.     Photography by Terry Granger Recipe of the Week Longevity Peppermint Hot Cocoa: Warm up and recharge with this delicious winter treat packed with a perfect balance of electrolytes for hydration, collagen for protein and beauty benefits, and the antioxidant power of cacao. Bonus: make it boozy for extra cheer! Ingredients (serves 2): 1 packet LMNT Chocolate Mint Salt 2 cups milk of choice 1 scoop collagen powder 1 tbsp cacao powder Heat milk over medium-low heat in a saucepan. Add LMNT, collagen, and cacao, stirring until smooth. Pour into mugs, sip, and savor!     Photography by Mariner Books A Must-Read “Seven and a Half Lessons About the Brain" by Lisa Feldman Barrett is funny, smart, and totally mind-expanding. Turns out, your brain isn’t some all-knowing command center—it’s more like a customizable instrument you can fine-tune. This book is a myth-busting primer from the front lines of neuroscience, revealing how your brain really works and how you can train it.             Were you forwarded this email? Sign up here We want to hear from you! How can we help you Super Age? Reply to this email and tell us what you want to read about. This issue of Super Age was written, edited, and produced by David Stewart and Heather Hurlock. Privacy & Terms | Contact | Partner With Us Copyright © 2024 All rights reserved Super Age 3419 Via Lido, Suite 657 Newport Beach, CA 92663     Unsubscribe