Super Agers:

A Glimpse Into What’s Possible

There’s a remarkable group of people in their 70s, 80s, and beyond who are defying expectations—not just living longer but living better. They're called Super-Agers.

I was determined to write this piece for you today. After two weeks of a viral infection and a persistent cough waking me every hour through the night, I feel like the opposite of a Super-Ager.

Just a couple of weeks ago, I was feeling on top of my game—hitting two winter swim squads a week, run-walking at least 5km twice weekly, and improving my strength training. I’d made shifts in my nutrition after learning my gut biome wasn’t optimal—cutting gluten for a few months, increasing the diversity of my vegetarian diet, and adding a few key supplements. But one bout of respiratory illness, and here I am again: sluggish, foggy, not-so-super.

But that’s the point. Super aging isn’t about never getting sick, never slowing down, or feeling superhuman all the time. It’s about getting back on the bike—again and again—after illness, a mood dip, a stressful life event. It’s about mindset, consistency, and staying vigilant for the long haul. And sometimes the most reliable anchor you have is your meditation practice. (More of that next week.)

Photo by Venti Views on Unsplash

Super agers are older adults who perform cognitively and physically like people decades younger. Their memory, focus, mobility, and emotional strength remain sharp, even in their later decades. While genetics may play a role, research shows it's not all luck—many of them move differently, think differently, and live differently.

What Sets Super-Agers Apart

The term “Super-Ager” was first coined by neuroscientist Dr. Emily Rogalski and her team at Northwestern University. They found that some people over 80 had memory and attention abilities as strong as individuals 20 or 30 years younger.

Since then, research has uncovered fascinating brain differences. Super Agers have thicker gray matter in regions tied to decision-making and attention. They also seem to experience less white matter loss over time, which means their brain networks stay better connected. In some cases, they even have more neurons tied to empathy and awareness.

But it’s not all about what’s happening inside the skull. Super Agers tend to have richer social lives, greater emotional resilience, and stronger senses of purpose—all of which seem to protect their minds and bodies over time.

What Super Agers Do Differently

The encouraging news? You don’t have to be an anomaly of nature to age well. Many of the habits linked to Super Aging are accessible, realistic, and backed by solid research.

1. Challenge Your Brain

Super Agers are lifelong learners. They actively seek out mental effort and learning new skills. They stay curious and avoid slipping into mental autopilot. Even small daily challenges can help build cognitive resilience over time. Engaging with a new and complex activity is a powerful tool to grow new brain cells and strengthen the inter-neural connections in an adult brain.

2. Move Like It Matters

Movement isn’t just about fitness; it’s brain fuel. Physical activity boosts blood flow to the brain, supports neuroplasticity, and helps manage inflammation. Whether it's brisk walking, dancing, swimming or strength training—what matters is consistency. Even 20 to 30 minutes, a few times a week, can have a measurable impact.

Peter Attia, in Outlive, emphasizes strength and stability as the foundation of what he calls the “Centenarian Decathlon”—training today for the physical tasks we want to perform in our later decades. His data-driven approach underscores that muscle mass, VO₂ max, and grip strength are among the strongest predictors of longevity and healthspan.

3. Stay Connected

Meaningful relationships matter more than we often realise. Super Agers tend to maintain strong social networks and report higher life satisfaction. Connection protects against depression and supports memory, attention, and emotional balance.

4. Live with Purpose

Purpose is powerful. Super Agers often have something they care about deeply—whether it’s their work, a cause, a creative project, or volunteering. Studies show that having a clear sense of purpose can improve cognitive function and emotional wellbeing, even in very old age.

The Cellular Science of Super Aging

While lifestyle is the visible part of the story, cellular health tells us even more. Two key biological concepts are attracting attention in aging science:

• Telomeres are the protective caps on the ends of our chromosomes. Each time a cell divides, telomeres shorten—a process linked to aging and disease. But research shows that habits like stress reduction, plant-rich diets, exercise, and connection can actually slow or even lengthen telomere shortening.

• Sirtuins, a group of proteins sometimes called “longevity genes,” play roles in cellular repair, metabolism, and inflammation control. They’re activated by calorie restriction, intermittent fasting, and certain plant compounds like resveratrol (found in red grapes and berries) and sulphorophane (in broccoli). Boosting sirtuin activity may help preserve mitochondrial function and delay age-related decline.

Small Habits, Big Impact

You don’t need a life overhaul to shift the trajectory of your brain and body health. In fact, some of the simplest practices can make the biggest difference, especially when they become part of your everyday routine.

The Takeaway

At the heart of it, being a Super-Ager isn’t about resisting aging, it’s about leaning into life with energy, purpose, and curiosity. The earlier you start, the more resilient you’ll likely become. But it’s never too late. Small habits. Big outcomes.

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Blessings for Health,

Linda

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