How To Be A Super-Ager As Your Body Experiences Significant Biological Bursts of Aging In Three Critical Stages Around Ages 44, 60, and 78

I recently learned at age 78 that age 78 is the third critical age when the human body experiences a significant biological aging burst, “the third significant "biomolecular drop" or period of accelerated change during the human aging process.” See, “Stanford scientists reliably predict people's age by measuring proteins in blood,” by Bruce Goldman.

And, see, “Massive biomolecular shifts occur in our 40s and 60s, Stanford Medicine researchers find,” by Rachel Tampa.

I always thought of aging as a gradual decline, physically and mentally. However, after research, I found there are three critical stages when the human body experiences a significant biological aging burst, around ages 44, 60 and 78. There are specific things you can do to become a super ager -- someone who maintains cognitive and physical performance well beyond the norm for their age. Please remember that these are average ages, and individual experiences of aging can vary significantly due to genetics, lifestyle choices, and many other factors. Some studies substitute age 34 for 44 (mid 40’s). I think a 34-year-old is not thinking of aging and what it means. You choose.

Of course, as age 78, the third serious deep drop, I am concerned. When I finally internalized what that meant, and how to survive it, I could breathe:

Aging is not decline; it's adaptation.

Here is ChatGPT’s outstanding summary: identification, direction, and tips to becoming and maintaining as a super-ager at the three critical stages--around 44, 60, and 78 when the human body experiences a significant biological aging burst:

Becoming a superager — someone who maintains cognitive and physical performance well beyond the norm for their age — is absolutely possible with the right mindset and habits. The key is knowing what to emphasize at each stage of life, broken down at the three critical stages of physical and cognitive decline: 44, 60, and 78.

✅ Stage 1: Age 44 – Preserve and Build

At this age, you’re likely still strong and cognitively sharp, but subtle declines in muscle mass, flexibility, and memory can begin.

�� Priorities:

• Maximize peak physical function while you still can.

• Build cognitive and emotional resilience.

• Prevent chronic disease (hypertension, prediabetes, etc.).

�� Brain:

• Learn new, complex skills (languages, instruments, new hobbies).

• Stay socially engaged — deep conversations & meaningful friendships.

• Meditate or practice mindfulness to reduce chronic stress.

�� Body:

• Strength train 2–4x/week (especially compound lifts like squats, deadlifts,

push-ups).

• Daily movement: Walk at least 7,000–10,000 steps/day.

• Mobility work: Yoga or dynamic stretching.

�� Lifestyle:

• Get blood work annually – track lipids, glucose, inflammation markers.

• Eat a Mediterranean-style diet: high in plants, healthy fats, lean protein.

• Sleep 7–8 hours/night, aiming for consistency.

✅ Stage 2: Age 60 – Optimize and Adapt

This is the age where the second major decline often begins, particularly in muscle strength (sarcopenia), balance, reaction time, and memory.

�� Priorities:

• Preserve lean mass and cognitive sharpness.

• Prevent falls, fractures, and isolation.

• Adapt habits to aging physiology.

�� Brain:

• Engage in mentally demanding tasks — like problem-solving, strategy games, teaching others.

• Volunteer or mentor to stay purpose-driven.

• Stay curious: travel, read widely, write reflections.

�� Body:

• Strength training becomes non-negotiable.

• Focus on power as well (fast, controlled movements).

• Balance exercises: Tai chi, single-leg stands, heel-to-toe walking.

• Flexibility and posture work (e.g., Pilates, resistance band stretching).

�� Lifestyle:

• Protein intake: Aim for 1.2–1.5g per kg of body weight per day.

• Track bone health (DEXA scan).

• Reduce ultra-processed food, alcohol, and sedentary time.

✅ Stage 3: Age 78 – Maintain and Protect

The average person has significant declines by this age — but superagers defy this by staying active, engaged, and strong.

�� Priorities:

• Prevent frailty.

• Keep moving daily (even with adaptations).

• Stay socially and cognitively involved.

�� Brain:

• Daily structure and meaningful routine.

• Keep mentally active: write, play music, engage in current events.

• Combat loneliness: community groups, multi-generational relationships.

�� Body:

• Strength & resistance training still matters, even seated or with light

weights.

• Walking or aquatic activity daily — protects joints.

• Balance and coordination drills — to reduce fall risk.

�� Lifestyle:

• Nutrition: Focus on nutrient-dense, easy-to-digest meals.

• Stay hydrated, even if thirst is reduced.

• Sleep hygiene: Stick to a schedule; avoid late caffeine, screens.

• Purpose and joy: hobbies, music, gardening, volunteering.

�� Universal Traits of Superagers (All Ages)

• Push themselves mentally & physically — don’t settle into passivity.

• Have deep emotional resilience — they confront challenges head-on.

• Strong relationships — they prioritize quality connections.

• Lifelong learners — they never stop being curious.

• Don't retire from life — they find new meaning after 60+.

Chat GPT’s Final Thought:

“Aging is inevitable — decline is not.”
Start where you are. Superagers

don’t “luck into it”; they train for it. Want a deeper dive?

Out now, read “Super Agers: An Evidence Based Approach to Longevity,” by Eric Topol, on how to add ten to twenty years of HEALTHY aging to your life with

Joy,

Mema