How to Become a Super Ager: Your Guide to Living Bolder, Longer

I’m David Stewart, founder of Super Age, where our work centers on rewriting the narrative around health and wellness. For over a decade, I’ve immersed myself in the science, the stories, and the lived experiences of those who not only live longer, but thrive longer too. I’ve interviewed hundreds of pioneering experts and thousands of people just like you. What I’ve learned, time and again, is this: 

• We are stronger, braver, and more capable than we often believe. 

• We wield enormous agency over our health, and as our health flourishes, our confidence grows, our horizons expand, and our imagination takes flight. 

My mission? To help you tap into your innate resilience, access transformative tools, and expand what’s possible, no matter your age. 

The 5 Pillars of Longevity: How to Become a Super Ager 

Let’s start with a truth that’s long overdue: Living well is about evolving. It’s about learning how to recover quickly from stress or setbacks. It’s about resilience, adaptability, and the countless ways we continue to show up for ourselves and in the world. Grounded in agency, optimism, and the science of vitality, at Super Age, we believe living a long, healthy life is something we help each other do: it’s a process we master over time and enrich together. 

Our keys to longevity are accessible and attainable, especially with the right support team! Here are our five pillars for cultivating a long, happy life: 

1. Increase Your Body Wisdom 

Physical fitness is foundational, even more so than genetics. Regular exercise acts as a “comprehensive health policy,” lowering the risk of up to 40 chronic conditions and boosting healthspan (the number of healthy years) by an average of nearly 7 years. Importantly, the secret isn’t just pushing hard, but in consistent movement that is tailored to your body, your needs, and your ambitions.  

2. Elevate Your Nutrition and Gut Health 

What you feed your body should also feed your longevity. Building a smart diet today may actively help you age more slowly, build and sustain muscle mass, and reduce your risk of metabolic diseases like diabetes. How you eat in your 30s, 40s, 50s, and 60s shapes how you live (and feel) in your 70s and beyond. Mediterranean-style diets, rich in fiber, vegetables, fruits, legumes, fish, and healthy oils, have the strongest evidence for reducing chronic disease risk and expanding healthspan.  

3. Prioritize Restorative Sleep 

Sleep is a cornerstone of longevity. Deep sleep clears toxic waste from the brain, helping prevent neurodegeneration. Consistently getting 7–8 hours per night can extend lifespan by 5 years for men and 2.5 years for women, while sleep deprivation (5 hours or less) has been linked to a 15% reduction in life expectancy. Understanding how to create evening routines and daytime habits that can improve your deep sleep is key. We are all different, and finding what works for you and making it a priority can be life-changing. True restorative sleep creates a steady rhythm for a long, healthy life 

4. Cultivate Connection and Community 

We’ve been sold the myth that community is something we simply find. The truth is, community isn’t created through proximity or shared interests alone. Real community is something we practice. It’s built on a foundation of relational intelligence: our ability to attune to others, manage conflict, repair misattunements, and stay present in the face of discomfort. Study after study affirms it: strong social ties are a strong predictor of a longer, healthier life. The nearly 85-year-long Harvard Study of Adult Development found that the greatest predictor of happiness and health wasn’t cholesterol levels or career success; it was the quality of relationships.  

5. Train Your Mindset: Optimism as Medicine 

The way you think is as crucial as what you eat or how you move. A positive outlook predicts longevity, even when accounting for lifestyle and socioeconomic factors. Research from Boston University Medical School found that cultivating optimism can extend life expectancy by as much as 11 to 15%. Another study from Harvard connects higher optimism to “exceptional longevity.” The exciting part? Optimism is a trainable, neuroplastic skill. Optimists are more likely to take proactive steps for their health, build meaningful connections, and face challenges with resilience rather than defeat. The result? Better outcomes, more energy, and a mindset that propels them forward. Optimism isn’t fluffy; it’s powerful.  

Why These Keys To Longevity Matter 

At Super Age, we look at longevity through a holistic, integrated approach. We don’t just offer concepts; we bring them alive through storytelling, evidence-based guides, and real-world application. We understand that life is complicated, and so we strive for progress rather than perfection. Whether it’s movement, mindset, or meals, we’re rooted in science and anchored in everyday action. And with encouragement to build community, monitor your progress, and tap into optimism, we help you build momentum and sustain it. 

Being part of the longevity conversation means always expanding what you believe is possible, for your energy, your purpose, and your years ahead. 

Join the First Super Age x Canyon Ranch LONGEVITY8™ Cohort 

I’m thrilled to join Canyon Ranch for our first Super Age LONGEVITY8™ program. This is where science meets spirit, data meets humanity, and longevity becomes a lived reality. 

Be part of the first LONGEVITY8™ program from Super Age and Canyon Ranch. This is the most advanced longevity immersion available today. 

I can’t wait to meet you, hear your ambitions, and help you level up.