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Future Proof

How Healthy is Your Friend Group?

Your crew could be the secret to a longer life. Prioritizing meaningful relationships and community support may not just enrich life, but extend it. A recent study from the University of Oxford reveals that social connection may be one of nature’s secrets to longevity. Researchers found that the more social a species is, the longer it tends to live. Why? Strong social bonds improve resilience and health, and this principle seems to apply across species—including us. Make time for friendships and community, and your body (and mind) may thank you in added years.

Body Wisdom

Pause for Peak Performance

We need to be lifting heavy, is the message from all of our experts. But building muscle isn’t just about lifting harder; it’s about resting smarter. A recent study in Frontiers in Sports and Active Living shows that taking 2-5 minute breaks between sets can lead to slightly greater muscle growth and strength gains (particularly for the arms and thighs) than the typical 30-60 seconds. Here’s why: when you’re rushing through sets with shorter breaks, fatigue sets in, reducing your total volume and limiting how much weight you can actually lift. With less recovery, you naturally lower the intensity of those later sets, leaving potential results on the table. So, if you’re serious about upping your game, go heavy and also give yourself a breather—longer rests might be the key to unlocking your peak performance.

Did You Know?

Losing Weight Triggers Your Body to Fight Back

For every 2.2 pounds you lose, hormonal changes can prompt you to eat up to an additional 100 calories—a natural response to restore lost weight. This means all diet interventions are less effective over time, including calorie-cutting, weight-loss surgery, and GLP-1 medications like Ozempic, according to a recent study in the journal Obesity. Weight loss leads to a “plateau” because your body slows its energy use to conserve resources. To counteract the weight loss plateau, build muscle to help boost your resting metabolic rate, countering the body’s natural slowdown and supporting long-term weight and energy balance. 

Inner Speak

This Key to Happiness is Free

These three elements of self-compassion are key to life satisfaction. A recent study in the Journal of Happiness Studies reveals that practicing three elements of self-compassion significantly reduces stress and boosts cognitive well-being (i.e., life satisfaction). The key is to practice all three of these elements: self-kindness (give yourself a break), common humanity (we all have challenges), and mindfulness (observing our emotions without exaggerating or suppressing them). During the study, individuals who practiced these principles used healthier coping methods, leading to greater resilience, less stress, and more joy.

Step Inside

Destination Inspiration

Rancho La Puerta, co-founded by 102-year-old wellness legend Deborah Szekely, is a holistic retreat with a 68% guest return rate—no small feat. Located near San Diego, “The Ranch” serves up garden-fresh food, eco-savvy practices, and a no-frills vibe that’s more Patagonia than YSL. An unforgettable wellness experience awaits.

Recipe of the Week

Renowned nutrition and aging expert Dr. Peter Attia shares his father’s powerhouse salmon recipe. Crafted with inflammation-boosting spices like curcumin, mustard, and coriander, this dish is good for longevity and packed with flavor. Dinner just got smarter!

Try This

Box Breathing. This simple practice can switch your body out of fight or flight mode––and is even used by Navy Seals (they call it tactical breathing) to stay calm and focused.

Here’s how: Breathe out fully, emptying your lungs. Then, inhale through your nose for a slow count of four, feeling your lungs and stomach expand. Hold for four. Exhale for four. Hold again for four. Repeat this cycle for three to four rounds to reset and refocus. It works.