Strength, Adaptability, and The Science of Growth

What you believe about emotions shapes your reality. Science says it's time to rethink your mindset. ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

Issue #26   I   February 17, 2025 Photography by Paedii Luchs           Welcome to The Mindset by Super Age. One of the most surprising lessons I’ve learned over the years is this: resilience isn’t just about toughness—it’s about adaptability. The strongest people I know aren’t the ones who push through pain or power through challenges alone. They’re the ones who listen, adjust, and evolve. The tree that bends is the tree that weathers the storm. This week, we’re talking about strength in every sense of the word. Physical strength—how to build muscle safely after 40, why protein matters, and the overlooked power of slow, steady movement. Nutritional strength—the quiet ways climate change is reshaping the food supply and what you can do to keep your omega-3s intact. Mental strength—how your beliefs about emotions shape your reality and what science says about shifting your perspective. And then there’s the kind of strength that’s harder to quantify—the ability to be present, to stay open, to choose growth over stagnation, to engage with others. These are the roots of resilience. Whether it’s embracing new research, pushing your physical limits, or simply learning to let go, every shift adds up. So here’s my challenge to you: Where can you adapt? Where can you fine-tune the way you eat, train, or think? Sometimes, the smallest changes—an extra rep, a food swap, a different perspective—make the biggest impact. Let’s keep moving, keep questioning, and keep evolving. You’ve got this. Onwards and upward!       Super Age Selects: A Partner Spotlight   Wellness-forward, sustainable cleaning solutions—from the creator of The Laundress. Everyday essentials, home cleaning, and laundry products that treat you, your belongings, and the environment with the utmost care. Join The Club.   Join The Fill Club       How to Build Muscle Safely Fitness journalist Greg Presto investigated one question: How do you build muscle safety after 40? He packed the answers into this Ultimate Muscle-Boosting Guide for Men and Women. Here are some takeaways: Prioritize Protein & Strength Training – Muscle mass naturally declines with age, but resistance training (2-4x per week) and adequate protein intake (at least 1.2g/kg of body weight) help counteract this loss. Lift Heavy, But Smart – Progressive overload is key, but form and recovery matter more than ever. Focus on compound movements like squats, deadlifts, and push-ups, adjusting for joint health. Embrace Recovery – Incorporate mobility work, active rest, and quality sleep to maximize muscle repair and reduce injury risk. Zone 2 is for Everyone –  Low-intensity, steady-state exercise like fast walking or cycling improves insulin sensitivity by helping muscles absorb and store glucose efficiently, reducing the risk of metabolic disease. Don’t Skip Power Training – Speed-focused exercises (like kettlebell swings or jump squats) maintain fast-twitch muscle fibers, crucial for balance and injury prevention. Muscle is the foundation of strength, longevity, and resilience. Read the full article where Greg breaks down muscle-boosting advice for men and women.     Climate Change is Stealing Your Omega-3s The food you eat is shifting—quietly but profoundly. Rising temperatures are reducing the levels of essential fatty acids (EFAs) in staple crops like soy and canola. Scientists have tracked up to a 73% drop in alpha-linolenic acid (ALA, an omega-3) in soy oil over the past decade, meaning that the foods we once relied on for brain-boosting, heart-healthy fats are becoming less nutrient-dense. Even if you don’t consume soy directly, the animals you eat do—livestock and farmed fish are often fed soy-based diets. As soy loses its essential fatty acids, the meat, dairy, and eggs from these animals are also becoming less nutrient-rich. This means less omega-3s in your food, even if you’re eating the same diet as before. Here’s How to Get Them Back ✅ Swap industrial vegetable oils for extra-virgin olive oil, flaxseed oil, or avocado oil. ✅ Choose omega-3-rich seafood like wild-caught salmon, sardines, and anchovies. ✅​​​​​​​​​​​​​​ Opt for pasture-raised eggs & grass-fed meats for a higher DHA content. ✅​​​​​​​ Supplement wisely with sustainably sourced fish or algal oil. Every meal is an opportunity to adapt and thrive. Small, intentional swaps can ensure your body gets the nutrients it needs.     This Mushroom Is Magic for Your Immune System Cordyceps militaris—often called “scarlet caterpillar fungus”—is a medicinal mushroom used in traditional East Asian medicine for centuries. Known for its adaptogenic properties, it’s widely used for its anti-tumor, immune-boosting, and inflammation-decreasing functionalities. A recent randomized controlled trial published in Scientific Reports looked into the mushroom and found that Cordyceps militaris does significantly boost immune markers in healthy men and women. The mushroom increased natural killer (NK) cell activity, key immune defenders that fight infections and abnormal cells, and lowered inflammatory markers linked to chronic disease. Importantly, no negative effects on liver, kidney, blood sugar, or lipid levels were found. While these findings are promising, more large-scale studies are needed to confirm the long-term effects—but for now, Cordyceps militaris is emerging as a fascinating natural contender in immune health. Founder David Harry Stewart is a convert—he takes a cordyceps troche to ward off the flu.     What You Believe About Emotions Shapes Your Reality Ever felt stuck in a bad mood and convinced it would never lift? Science suggests that what we believe about the longevity of emotions could shape our mental health more than we realize. A new study published in Personality and Individual Differences found that people who believe negative emotions last longer are more likely to experience depressive symptoms and struggle to shift their mood. Across three studies, people who explicitly believed sadness and distress persist for a long time were more likely to report higher depressive symptoms and emotional inertia—meaning their negative moods lingered and were harder to shake. The takeaway? Your perspective on emotions isn’t just a passive belief—it actively influences your mental well-being. Try This: Reframe Your Emotional Longevity Beliefs Recognize that emotions are temporary. Even the heaviest feelings pass. Practice emotional agility. Shift your focus through movement, social connection, or mindfulness. Challenge your assumptions. When you feel stuck, remind yourself that feelings change—because they do, and thoughts are not facts—because they aren’t. Bonus: Try this RAIN Practice from meditation teacher Tara Brach on befriending difficult emotions.         Ready to take control of your health? About 80% of longevity comes down to daily choices. See how your habits stack up—and get personalized insights for a longer, healthier life. Take the Super Age Longevity Quiz.   TAKE THE QUIZ           Photography by Minos Palace Resort Destination Inspiration If you’re into next-level wellness, keep an eye on Minos Palace Resort in Crete. This adults-only retreat is already known for its stunning views over Mirabello Bay, but what’s really intriguing is NAO Longevity Spa, set to open in May 2025. It’s not just another spa—it’s a data-driven longevity hub combining biohacking, personalized health assessments, and time-tested rituals. Think Mediterranean luxury meets cutting-edge science. If longevity retreats are the future, this might be one to watch.     Photography by Lauri Patterson Recipe of the Week Crisp, vibrant, and packed with flavor, this salad from best-selling nutrition author Michael Pollan’s family called the “Pollan Signature Salad” balances sweet, savory, and crunchy in every bite. Peppery mesclun salad mix forms the base, while caramelized walnuts, cheese, and pear add richness. Tossed in a bright raspberry-Dijon vinaigrette, it’s the perfect side—or a meal on its own. Fresh, simple, and deeply satisfying.      Photography by Penguin Life Read This Radical Compassion by Tara Brach. Renowned meditation teacher Tara Brach expands on her groundbreaking RAIN practice—Recognize, Allow, Investigate, Nurture—offering a simple yet profound path to healing and self-compassion. Blending Buddhist wisdom, modern psychology, and decades of teaching, Brach shows how RAIN dissolves self-judgment, soothes emotional pain, and deepens connection with ourselves and others. Whether you're new to mindfulness or a longtime practitioner, this book is an essential guide to cultivating radical self-acceptance.           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. 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