The New Longevity Roadmap (Are You Following It?)

A forgotten vitamin linked to brain aging, a military-born strength trick for resilience, and a bold 24-hour challenge—this week's issue is packed. ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

Issue #22   I   February 3, 2025           Welcome to The Mindset by Super Age. There’s something profound happening in our national conversation about health, and it’s not coming from Silicon Valley’s latest longevity hack or a new supplement promising eternal youth. Our former Surgeon General, Dr. Vivek Murthy, recently issued a statement that aligns with what I’ve observed across America: our health crisis isn’t just about physical well-being—though that’s very real—it’s also about human connection. I’ve spent years documenting the lives of vibrant, engaged people in their 50s, 60s, and beyond. The ones thriving? They’re not just taking care of their bodies; they’ve also mastered what Murthy calls the “Triad of Fulfillment”—connection, meaning, and service. This isn’t some warm and fuzzy concept. The science is clear: isolation is as damaging to health as smoking 15 cigarettes a day. When I interview people in their 70s and 80s who are still surfing, starting businesses, or inspiring younger generations, they all share one common thread—they’re deeply connected to others. What strikes me about Murthy’s prescription for a long, healthy life is how it challenges our culture’s obsession with individual optimization. Yes, exercise matters—a lot. Diet is tremendously important. But what if the most revolutionary health practice isn’t found in a biohacking lab, but in the simple act of showing up for others? In a world increasingly designed to keep us apart, let’s explore what you can do to reconnect. Onwards and upward!         Rucking Builds Real-World Muscle Most people think of strength training as lifting weights in a gym. But what if the secret to long-term resilience and endurance was as simple as walking with a weighted backpack? That’s rucking—a military-born practice that builds muscle, strengthens bones and joints and improves posture without the wear and tear of high-impact workouts. And now, research is confirming what elite athletes and soldiers have known for years: rucking works for everyone. A 10-week study in Military Medicine found that rucking significantly improves endurance, muscle strength, and bone density—and the benefits applied to both men and women. Unlike traditional weightlifting, rucking strengthens real-world balance and coordination, especially if hiking uphill on uneven terrain. Gym muscles are not real-world muscles; similar, but not the same. Rucking engages your core, strengthens your back, and reinforces natural movement patterns, making it one of the most effective full-body workouts for longevity. How to Get Started Start Light: 10% of your body weight is plenty for beginners. Walk Before You Run: Start with 20-30 minutes, 2-3 times per week, on flat terrain. Upgrade Smart: Add weight gradually—listen to your body and add weight slowly. Gear We Love For a quality rucksack, check out GORUCK Rucker 4.0—one of the most trusted brands in the rucking community. All featured products are selected independently and objectively by the author. Super Age may receive a share of sales via affiliate links in content.     The Brain Booster You’re Missing Vitamin D gets all the attention, but vitamin K may be just as crucial—especially for brain health. A new study in The Journal of Nutrition reveals that low levels of vitamin K are linked to cognitive decline, increased nervous system inflammation, and impaired neurogenesis (the brain’s ability to create new neurons). Researchers suggest that this often-overlooked vitamin plays a key role in protecting brain function as we age. Beyond cognition, vitamin K is also essential for bone health, cardiovascular function, and blood clot regulation, making it a powerhouse nutrient for longevity. Fortunately, vitamin K is easy to get—if you know where to look. Leafy greens like kale and spinach, cruciferous vegetables like broccoli, aged cheeses, and egg yolks are all rich sources of this brain-protective nutrient. The key is to pair vitamin K-rich foods with healthy fats, like olive oil or avocado, to boost absorption. (See our Recipe of the Week below for a vitamin-k-packed option.) And if you’re taking a vitamin D supplement, make sure it also has vitamin K.     Phone-Free February: A Digital Reset The average adult spends 7 hours per day on screens. And by now, we’ve all heard the common health repercussions of excessive phone use: higher cortisol levels, disrupted sleep, and decreased overall life satisfaction. Enter Phone-Free February. Launched as a movement to help people reclaim their time and attention, Phone-Free February is not about ditching your phone altogether—it’s about setting intentional boundaries to reduce mindless scrolling, improve focus, and deepen real-world connections. Whether it’s eliminating phones at meals, turning off notifications, or setting “phone-free” hours, small shifts can have a profound impact. If you’re looking for a structured way to experiment, PhoneFreeFebruary.com offers challenges, resources for offline hangouts and community support to help you unplug—without feeling disconnected from what matters most. What the Research Says: 📉 Dopamine Trap: Social media apps hijack your brain’s reward system, making them addictive. 😴 Sleep Saboteur: Blue light exposure before bed reduces melatonin production by 50%. 🧠 Attention Killer: Frequent phone-checking weakens focus and deep thinking. Try This: The 5-Step Digital Reset Set App Limits: Use built-in screen time controls.  Try Tech-Free Mornings: Keep your phone off for the first 30 minutes of the day. Choose One No-Phone Zone: Designate one part of your home as screen-free. Replace, Don’t Just Remove: Swap phone time for a book, a walk, or real conversation to make the transition feel rewarding. Try This Mindful Phone Practice: Explore the unconscious emotions and body sensations tied to your phone use with this mindful phone practice with Dr. Christopher Willard. 🚀 Challenge Yourself: Try 24 hours without your phone—are you in?     The Surgeon General’s “Triad of Fulfillment” In his final prescription for America, Dr. Vivek Murthy delivers a profound truth: well-being is relational, not just personal. Backed by decades of research, Murthy outlines what he calls the Triad of Fulfillment—relationships, purpose, and service. Connection, he argues, is as vital to our health and longevity as diet, exercise, and sleep. At the heart of the triad is love—not the fleeting sentimentality often associated with the word, but a commanding force with the power to build, strengthen, and heal. It’s the thread that weaves together communities capable of nurturing fulfillment and belonging. Love, extended not only to family and friends but also to colleagues, strangers, and even adversaries, is the foundation of the triad. The Triad of Fulfillment Relationships: With whom can I connect more deeply? Service: What can I do to help others? Purpose: What gives my life meaning? When combined with the core virtues of love, kindness, grace, hope, generosity, and courage, these three elements create an ecosystem for meaning and belonging. Invest in Your Triad of Fulfillment This Week 🫶 Deepen a Connection – Call someone you’ve been meaning to catch up with or invite a friend for a walk. 🎯 Clarify Your Purpose – Write down three things that give your life meaning and one action you can take this week to strengthen them. ⛑️ Serve in Small Ways – Check in on a neighbor or volunteer your time—even a few minutes of kindness has measurable health benefits. The bottom line? Human connection isn’t a luxury—it’s the foundation of longevity and fulfillment. How will you invest in it this week?         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 Ananda Destination Inspiration Ananda is a sanctuary for the soul. This award-winning wellness retreat merges ancient Indian traditions like Ayurveda, yoga, and meditation with modern luxury. Whether you're here for emotional healing, Ayurvedic therapies, customized meals, or sunrise yoga, the experience is tailored to you. It’s a place where the noise of daily life fades, and the focus shifts back to what matters most—your health, your energy, and your sense of deep, unshakable calm.     Photography by Nadine Greeff Recipe of the Week Vitamin K-Rich Kale Salad. Kale salads don’t have to be tough or bitter—this massaged kale salad transforms the hearty greens into something tender, flavorful, and deeply nourishing. The secret? A quick massage with olive oil, lemon juice, and maple syrup softens the kale while enhancing its natural flavor. Tossed with a tahini dressing for umami depth, it’s packed with brain-boosting vitamin K and healthy fats. Try it this week!     Photography by Macmillan Read This The Gospel of Wellness by journalist Rina Raphael reveals the truth behind the $7 trillion wellness industry, unpacking its promises, pitfalls, and psychological grip. With humor and depth, Raphael explores how wellness trends prey on insecurities while offering tools to distinguish genuine self-care from marketing hype. Whether you’re a skeptic or a wellness devotee, this book delivers clarity and practical wisdom to navigate the industry and embrace authentic, meaningful health.             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 © 2025 All rights reserved Super Age 3419 Via Lido, Suite 657 Newport Beach, CA 92663     Unsubscribe