What Your Breakfast Choice Says About Your Longevity
Welcome back to The Mindset by Super Age.
When it comes to longevity, we spend a lot of time talking about the heavy hitters—heart disease, cancer, and dementia—but the quality of a long life depends on something even more fundamental: movement. Without mobility, much of what makes life rich—independence, connection, joy—slips away.
And if we’re being honest, the bar for physical activity is so low that anything other than total sedentary living gets you a gold star for achievement. Yes, walking 20 minutes is much better than zero, but, sorry to say, it is way below what needs to happen if we want to have a highly mobile life in our 80s and 90s.
Aging well takes effort because it’s mostly about choice. It’s about making movement a non-negotiable. It’s about getting clear about your “why?” so you can commit to your efforts. Do you want to climb stairs with ease? Stay active with loved ones? Or simply preserve the freedom to live how you want?
For the most part, we get the longevity we work for. Mobility isn’t just about strength—it’s about freedom and agency. Aging well is within your reach. Keep moving. Keep choosing.
Onwards and upward!
David Stewart
Founder
Body Wisdom
How to Activate Your Cellular Cleanup Crew
Weightlifting isn’t just about building strength—it’s about cellular renewal. At the heart of this process are proteins called BAG3, your muscles’ ultimate cleanup crew. This cellular sanitation system is activated by the mechanical stress of strength training, clearing out damaged proteins to keep your muscles healthy, resilient, and ready to perform.
Level-Up: To maximize your muscle health, aim for moderate to high-intensity strength training twice a week. Exercises like weighted squats, push-ups, or resistance-band workouts can provide the necessary mechanical stress to activate BAG3. Not only will you build strength, but you’ll also supercharge your body’s natural “sanitation system” for longevity and vitality
Eat Well
The Best Breakfasts for Men and Women
When it comes to breakfast, men and women may benefit from eating differently. A new study from the University of Waterloo shows that men’s metabolisms respond better to high-carb breakfasts like oats or bagels after fasting, while women thrive on fat-rich options such as avocados or omelets. Why? Women tend to store more fat after meals but burn more during fasting periods, making tailored nutrition key. Whether you’re maintaining energy or working toward health goals, breakfast can set the tone. Start your day with intention—choose a breakfast that aligns with your body’s unique needs and fuel-up for longevity and vitality.
Did You Know?
Travel is Basically Botox for Your Soul
Forget the creams and serums—science says travel might actually slow down aging. Researchers in Australia applied the theory of “entropy” (the universe’s slow march toward chaos and disorder) to travel and found that the right adventure can help keep your body in a low-entropy, self-healing state. Translation? Those stress-free beach days and epic hikes aren’t just indulgent—they’re good for your body and brain.
Novel environments, physical activity, and social interaction during travel trigger the body’s self-organizing systems, boosting metabolism, circulation, and even tissue repair. Travel even keeps your joints happy. It’s not just good vibes; it’s science. The catch? Bad travel experiences—like stress or unsafe environments—can backfire. So, plan trips that excite you, challenge your body, and actually let you relax. Travel smarter, live longer
Stay Amazed
Meditators Have Younger Brains
Long-term meditators have brains that are 7.5 years younger than non-meditators, according to a study in the journal Neuroimage. And, for every additional year over fifty-years-old, meditators’ brains were estimated to be an additional 1 month and 22 days younger than their chronological age.
Try this simple meditation: Take a moment right now, wherever you are, to straighten your posture and feel your body stable and strong. Take a deep inhale and a long exhale. Then, breathe normally and notice the gentle rhythm of your breath, in and out. When your mind wanders away from your breath—and it will—simply return to your breath with kindness. Try not to judge how many times your mind wanders. It’s just doing what minds do. After a few minutes, take another long inhale and exhale and take a moment to notice your surroundings, notice how your body feels. This space is available to you at any time throughout the day.
Stuff We Love
Destination Inspiration
Blackberry Mountain is the ultimate “find your inner child” wellness escape. Nestled in the Smoky Mountains, you can nourish your creativity with plein air painting, ceramics, basket making, tilemaking and more. Pair that with farm-to-table dining, curated wine selections, and bespoke wellness offerings—from yoga to hiking—and you’ve got a retreat that nurtures both playfulness and restoration in equal measure.
Recipe of the Week
Cacao Oatmeal Energy Bites: Power your day with these easy, no-bake energy bites. Packed with cacao for antioxidants, oats for sustained energy, and almond butter for healthy fats, they’re a perfect longevity snack or pre-workout boost. Blend oats, almond butter, honey, cacao, chia seeds, and vanilla; roll into bite-sized balls and chill. Healthy, delicious, and ready in minutes!
A Must-Read
Curious about how meditation changes your brain and life? Altered Traits, by Daniel Goleman and Richard J. Davidson, strips away the hype about meditation and reveals how it truly rewires us, not just in fleeting moments but for lasting transformation. Packed with groundbreaking research, this book is a compelling guide to harnessing the power of meditation for a longer, healthier, and more fulfilling life.
