| š§ Superpower Signals ā 28 August, 2025 | Hiya š Can personality traits add years to your life? Why one coach ditched deadlifts after 45, and the protein āminimumā that might be selling your muscles short. | | One number: |  | The Recommended Daily Allowance of protein, set by the Food and Nutrition Boardā¦ which might be far too low (read more below š). |
| | š Conscientiousness and extroversion linked to longevity | Do you know your OCEAN personality type? Behavioral researcher Vanessa Van Edwards says some traits may actually help you live longer. On The Dhru Purohit Show, she explained that Conscientiousness (sticking to your health habits) and extroversion (thriving on social connection) are both linked to greater longevity [the podcast]. | Our take: Conscientiousness (basically, good old-fashioned discipline) is the strongest Big Five trait for living longer [the research]. Extroversion helps too, mostly because extroverts dive into more social activities, and strong social ties are great for your healthspan [the research]. But you absolutely donāt need to be extroverted in the traditional sense, itās more like charisma. Edwards says if youāre an introvert, skip the small talk, double down on the people who actually give you energy, and youāll still get the longevity benefits. | | | | Tash J (Newsletter Nerd, Superpower) |
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| | šļø Should you give up deadlifting after 45? | Health performance coach Dan Go recently admitted on X that he stopped doing back squats and deadlifts at 45, sparking backlash online (people in the comments are mad!). His reason? Heavy spinal loading plus ego lifting = high risk. He says safer swaps like machines or Bulgarian splits give the reward without the damage [the tweet]. |  | Dan Go @FitFounder |  |
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2 exercises I've stopped doing at 45: 1) Back squats
2) Conventional deadlifts The risk-to-reward is too high, and there are plenty of safer exercises I can do instead. | | | 5:04 PM ā¢ Aug 14, 2025 | | | | | | 2.85K Likes 89 Retweets | 307 Replies |
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| Our take: I get where Danās coming from. I did my first Half Ironman just two days before my 46th birthdayā¦ and tore my Achilles the week before in a basketball game. So I decided to stop playing basketball to protect the activity I want to be doing at 100 (long-distance running). Same idea Dan shared in response to his X post backlash: donāt tie your identity to one exercise or diet. What works today might not work for you tomorrow [Danās newsletter]. The people who are adaptable, track their progress and evolve are the ones who age well. | | | | Jeff D (Growth, Superpower) |
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| | š„© Protein Recommended Daily Allowance (RDA) not enough? | The latest on Peter Attiaās blog argues the governmentās protein RDA (0.36 g per pound of body weight (0.8 g/kg)) is really just a survival minimum, not whatās optimal. He recommends closer to 1 g per pound per day (ā2 g/kg) to preserve muscle and health as you age, and even more if youāre older or highly active [the blog]. | Our take: Earlier this year, Dr. Rhonda Patrick told Congress that she also favors a higher daily protein intake of 0.55ā0.73 g per pound [the testimony]. When both Attia and Patrick say the baseline isnāt enoughā¦ itās probably not enough. We love 1.6ā2.2 g/kg ideal body weight per day for protein [the science]. Just donāt forget to also increase your fluid intake, based on your individual needs, when you up protein to support healthy kidneys! [Calculate your daily water intake.] | | | | Brittany K (Longevity Clinician, Superpower) |
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| āOur takeā is a quick, off-the-cuff perspective on the health trends catching our eye this week. It might be a personal anecdote, a gut-check, or a philosophical lens. Itās not medical advice, just our two cents. Read with nuance. |
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| | Superpowered by you: Nap hard. | Before every game, NBA star and Superpower investor Giannis Antetokounmpo takes a nearly three-hour nap. | | ā | | | If I don't take a nap, I can't play. | | | | Antetokounmpo in an interview with ESPN. |
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| Turns out, heās onto something. A 2021 meta-analysis found that naps significantly improve athletic performance, reaction time, and alertness, especially when athletes are facing late-day competitions [the analysis]. | Napping is so effective that a 2pm nap can boost athletic performance with an effect size of 0.99, which is roughly like jumping from the middle of the pack into the top 15ā20% [the analysis]. | Superpower members have the best life hacks and health stacks. Got one? Reply and we might feature it in the newsletter š¦ |
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| | And with that, Iām off to train like an NBA athlete (have a midday nap š“). | | | Give Superpower Signals a read and hit reply to let me know what you think. Your feedback shapes where we go next. | DISCLAIMER: The information provided in this newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any changes to your health or wellness routine. |
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