Debunking Blue Zones: These Are the Real Longevity Hotspots

Post-workout nutrition for men and women, the science of forgiveness, non-alcoholic apéritifs, and more! ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

Issue #30   I   March 3, 2025 Madrid, Photography by Amie Miller/             Welcome to The Mindset by Super Age. Today, we’re rethinking what it means to move, fuel, and thrive—challenging old assumptions and introducing science-backed strategies for a stronger body, sharper mind, and more expansive life. Discover how strength training can enhance flexibility, the optimal post-workout meals tailored for men and women, and the truth behind the famed Blue Zones. We also delve into the transformative power of forgiveness and introduce you to a social wellness retreat near D.C. Plus, don't miss our recipe of the week and a curated selection of non-alcoholic apéritifs for the sober-curious. Let's dive in!     Strength Training Is the New Stretching? If you’ve been grinding through static stretching routines to stay flexible, here’s some news—you might be better off strength training. A new randomized controlled trial in BMC Sports Science & Medicine found that resistance training improves flexibility just as effectively as static stretching, while also building strength. In the study, people who performed strength exercises through a full range of motion (think deep squats and Romanian deadlifts) gained just as much mobility as those doing traditional stretching—without sacrificing strength gains. This aligns with a 2021 meta-analysis showing that resistance training enhances flexibility across different muscle groups and movement patterns. Why It Works: Strength training lengthens and strengthens muscles simultaneously, improving joint mobility while reinforcing stability. In contrast, passive stretching increases range of motion without adding the muscular support needed to maintain it. Try it: Swap static stretching for full-range strength exercises like deep squats, lunges, and overhead presses. You’ll stay mobile, get stronger, and save time—a win-win for longevity and performance.     Best Post-Workout Meal for Men and Women Protein is the cornerstone of muscle health. When you train, your muscles break down, and recovery hinges on a process called muscle protein synthesis (MPS), where protein repairs and builds new muscle fibers. When MPS exceeds breakdown, muscle growth happens. But how much protein do you really need? Your protein intake depends on your goals: 1.04-1.4 grams per pound for experienced lifters trying to lose fat. 0.7-1 gram per pound for high-intensity athletes. 0.54-0.9 grams per pound for moderate-intensity training. Tailoring Nutrition for Men and Women ♀️For Women: Women should aim to refuel within 30 to 45 minutes after exercise to maximize muscle repair and glycogen replenishment. Prioritize leucine-rich proteins (eggs, yogurt, soy) and healthy carbs. The biggest mistake women can make is not eating enough. ♂️ For Men: Men have a slightly extended window for post-exercise nutrition, up to two hours. However, consuming protein and carbohydrates sooner can enhance recovery. Prioritize whole food sources like lean beef, chicken, or fish. Regardless of gender, staying hydrated and choosing nutrient-dense, whole foods post-workout can optimize recovery and performance. Check out our guide to building muscle safely. → Read More     Blue Zones May be Based on Exaggerated Research For years, the concept of Blue Zones—regions with exceptionally high life expectancy—has shaped conversations around longevity. However, recent research from Oxford demographers has called some of these claims into question, suggesting that historical inaccuracies in birth and death records may have exaggerated lifespan data in certain regions. We asked journalist Steven Calechman to research what makes a true longevity hub. He looked into global life expectancy data, healthcare rankings, lifestyle habits, and social well-being to find the places where people don’t just live longer—but live better. Cities with walkable streets, strong community bonds, stress-reducing policies, and whole-food diets topped the list. Want to know where people are thriving the most? Read about The 10 Longevity Cities and how you can bring their wisdom into your daily life. Did your favorite city make the list? → Find out!     The Science of Forgiveness Forgiveness isn’t just about letting go of the past—it’s a science-backed tool for emotional resilience and improved well-being. While it’s easy to hold onto anger or blame, research from The Greater Good Science Center shows that forgiving, even in difficult situations, can reduce stress and strengthen relationships. But what does true forgiveness look like? According to Stanford’s Forgiveness Project, forgiveness isn’t a one-time act—it’s a process that unfolds in stages, helping us move from anger and hurt to acceptance. But how do we actually get there? Here’s Stanford’s Forgiveness Process: 1. Acknowledge the Hurt – Be clear about how you feel and what was unacceptable. Talk to trusted people who can offer perspective. 2. Commit to Letting Go – Decide that you deserve peace. 3. Define Your Goal – Forgiveness isn’t always about reconciliation. The goal is to feel better now, not change people. 4. Shift Your Perspective – Accept that you can only control your own reactions. Your distress lives in the present, not in the past. 5. Practice Stress Relief – Visualize something you love, and hold that feeling in your heart. 6. Release Expectations – Stop waiting for others to change and find new ways to meet your needs. 7. Live Well – List the things you’re grateful for and keep your focus there. 8. Rewrite the Story – Amend your “grievance story” and focus on your choice to forgive. How has forgiveness shaped your life? Write and tell us.         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 Balian Springs Destination Inspiration Just outside D.C., Balian Springs is leaning in to the social wellness scene. Inspired by Bali’s luxury retreats, this spa sanctuary offers thermal pools, hydrotherapy, cold plunges, sound baths, mindful programming, and even a gold sauna—all designed for deep relaxation and connection. With three different social cafes and bars specializing in mocktails and cocktails, there's something for every kind of recharge you might need. All featured products are selected independently and objectively by the author. Super Age may receive a share of sales via affiliate links in content.     Photography by Davide Illini Recipe of the Week The Wonder Women—a powerhouse community focused on strength, performance, and real nutrition—bring you these macro-friendly turkey meatballs. Packed with 21.5g of protein per serving, they’re a comfort food win without the nonsense. Paired with a rich, homemade marinara, this meal is high-protein, all flavor, and made with simple, quality ingredients. Get the full recipe here by commenting on their Instagram post.     Photography by Lior + Lone Try This We've heard from many readers looking for non-alcoholic beverage alternatives that offer flavor and function. Functional apéritifs offer complex flavors and mood-enhancing botanicals, making them a sophisticated alternative. Brands like Ghia, Kin, and Seedlip craft non-alcoholic beverages infused with natural ingredients such as orange, ginger, lemon peel, and rosemary, delivering a refreshing taste without the buzz.  All featured products are selected independently and objectively by the author. Super Age may receive a share of sales via affiliate links in content.     Thank you for reading this issue of The Mindset! We're delighted to have you as part of our growing Super Age community. We value your thoughts and would love to hear from you — just hit reply to share your feedback and any topics you're curious about! Discovered something Super Age worthy? Send it our way.       Were you forwarded this email? Sign up here This issue of Super Age was written, edited, and produced by David Stewart and Heather Hurlock. Privacy & Terms | Contact | Partner With Us | Disclaimers  Copyright © 2025 All rights reserved Super Age 3419 Via Lido, Suite 657 Newport Beach, CA 92663     Unsubscribe