 Issue #18 I January 20th, 2025  Photography by Javier Pardina   Welcome back to The Mindset by Super Age. We now have 80,000 of us here on this Super Age journey! I’ve been thinking a lot about how we thrive together. At Super Age, we’re always seeking the most effective, science-backed ways to support your longevity, and this week’s insights explore game-changing tools and habits to help you thrive longer. From red light therapy for muscle recovery to the underestimated power of fiber for gut health, small shifts can deliver real, measurable benefits for your energy, performance, and resilience. But thriving goes beyond physical health. Longevity is deeply connected to emotional well-being, too. Studies show that meaningful friendships can lower cardiovascular risk and extend lifespan. Quality social bonds—not just quantity—are protective. This week, we’re highlighting the key relationship qualities that truly impact your health and happiness, plus a destination designed to deepen personal growth and connection. Let’s keep raising the bar—pursuing vitality through smart, intentional choices. Progress isn’t accidental. It’s about choices that compound into something extraordinary. Onwards and upward!    Red Light Therapy for Muscle Repair This is interesting. Red light therapy (RLT) may be helpful for post-exercise recovery. According to a study published in The Journal of Biophotonics, RLT may help your muscles recover faster and reduce post-exercise soreness. Scientists found that photobiomodulation, the fancy term for red light therapy, improves mitochondrial function in muscle tissue, enhancing cellular energy production and supporting faster tissue repair. This could be a powerful, non-invasive option for athletes and active individuals seeking quicker post-workout healing. Here are a few other ways red light therapy may help: The Science-Backed Scoop on Red Light Therapy:
Try it: While more research is needed, you may want to try red light therapy as part of a proactive exercise recovery routine or to improve skin health. Always consult your healthcare provider before beginning new therapies.   Gut Health’s True Hero Probiotics may grab the headlines, but fiber quietly does the heavy lifting. A Nature Microbiology study shows that high-fiber diets—think leafy greens, berries, and lentils—outperform probiotic supplements in building a resilient gut microbiome and reducing inflammation. Why? Fiber fuels beneficial gut bacteria, producing short-chain fatty acids (SCFAs) that fortify your gut lining, support immunity, and regulate inflammation. Probiotic supplements, on the other hand, can be hit-or-miss, often failing to shift your gut’s ecosystem in meaningful ways.   Social Jet Lag Is a Thing If you're feeling a little out of sync this January, it could be due to this one sleep mistake you didn't know you were making. Social jet lag is when your sleep schedule shifts on the weekends because you’re going out with friends and sleeping in. Researchers say it might be silently affecting your health. A study in Nature Reviews Endocrinology explains how these disruptions misalign your biological clock, leading to poorer metabolic health and increased inflammation. The body thrives on consistency, and irregular sleep patterns can disrupt hormonal balance and insulin sensitivity, raising risks for obesity, heart disease, and even cognitive decline. Another review published in Nutrients found that people with significant social jet lag often experience disrupted digestion, impaired mood regulation, and lower overall energy levels. The mismatch between biological and social clocks affects everything from gut health to immune resilience. The Fix: Prioritize sleep regularity. Aim to keep your weekday and weekend wake-up times within an hour of each other to support a balanced circadian rhythm. Quality sleep isn’t just about quantity—it’s about consistency.   This Kind of Connection is Medicine Feeling socially connected isn’t just good for the soul—it’s essential for your healthspan. The Surgeon General says loneliness has the same health impact as smoking 15 cigarettes a day. A study in BMC Medicine revealed that strong social ties reduce the risk of cardiovascular disease by 27% and lower overall mortality. Meanwhile, Nature Human Behavior research shows that isolation triggers inflammation, cognitive decline, and higher disease risks. The Greater Good Science Center highlights that the most health-protective relationships share key qualities: encouragement for growth, emotional support, shared accountability, and celebration of progress. Surrounding yourself with people who uplift and inspire can directly impact both mental resilience and physical health. Try This: Prioritize meaningful connections this week. Having trouble finding your crew? Try a social wellness club that offers breathwork, meditation, sound baths, and sauna. Unlike the gym or other social clubs, these spots are designed to foster community and connection.  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.   Photography by Canyon Ranch Destination Inspiration Canyon Ranch Tucson redefines wellness travel with a sophisticated, science-backed approach to whole-body vitality. Set against the breathtaking Sonoran Desert, you can attend the World of Wellness Wonder Series, featuring experts like Deepak Chopra, or a Happy Trails Hiking Week—think sound healing, guided hikes, and stress optimization. It's not just a retreat; it’s a curated experience for those seeking peak health, longevity, and personal growth in an elevated, restorative setting.   Photography by Maren Winter Recipe of the Week Elderberry Metabolism Booster. A new study reveals that elderberries, long celebrated for immune support, may also enhance metabolic function in just seven days. Rich in antioxidants and anti-inflammatory compounds, elderberries can regulate blood sugar levels and improve the body’s ability to burn fat, while also promoting beneficial gut bacteria. Try this simple elderberry metabolism booster: Simmer 1 cup of fresh elderberries (or ½ cup dried) with 3 cups of water and a cinnamon stick on low heat for 30 minutes. Strain and discard the solids, then stir in 1 tablespoon of raw honey while warm. Store the mixture in the fridge and enjoy 1-2 tablespoons daily for a natural antioxidant boost.   Photography by Harmony Read This Outlive by Dr. Peter Attia. This groundbreaking book explores the science of proactive healthspan extension. Attia dives into how personalized nutrition, strength training, and stress management can help you live not just longer—but better. Key Takeaway: Longevity is built on proactive choices. 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Monday, January 20, 2025
The 4 Essential Qualities of Longevity-Boosting Friendships
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