⭑ Correlation, association, causation... which is the fairest of them all?​
⭑ Do extraverts really live longer than intraverts ✔ Good news
⭑ Consistency beats fads every time ✔ It's no secret
⭑ Crawling your way to longevity ✔ 2 minutes at a time

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

Thursday's MIND lead article in the New York Times captured my attention "The One Quality Most ‘Super-Agers’ Share". It reported on 25 years research of a group of people - since 2000 - who were recruited at about 75 years old.

I read it with great interest but I must say that the super secret they revealed didn’t move my needle - socialising. I'm sure socialising is important but that alone is grasping at straws.

My let down in the "big reveal" lead me to ponder how much confusion there is in many of these long term studies. It pays to put the headlines in perspective - see item #1 where I explain how.

Socialising - can only extraverts hope to live longer, or not? - see item #2.

What's my number 1 recommendation - my hidden secret - for staying healthy and fit? - see item #3.

Then, in item #4, check out a 2-minute move that is likely to improve your healthspan.
​

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01 How to Tell if a Health Headline is Worth Your Time

Ever clicked on a headline about a “miracle food” for longevity, only to discover later it was based on a flimsy study? You’re not alone. Many longevity headlines are based on observational research — studies that spot patterns but can’t prove cause and effect.

For 7 years I was a consultant in computational statistics advising the academic staff at the University of New England (Australia). Hence I was acutely aware of how poor experimental design could blunt otherwise exciting research findings.

Here’s the trick: scan for the “three tell-tale words” — linked to, associated with, or tied to. These phrases are journalistic code for “correlation, not causation.” That means we know two things happened together, but we don’t know if one caused the other — or if both were caused by something else entirely.

Take a classic example: “Coffee drinkers have a lower risk of dementia.” That could be because coffee directly protects the brain — or because coffee drinkers in the study also had better diets, more active lifestyles, or higher incomes. Without controlling for these confounding factors, we just don’t know.

⇒ This debunks the idea that any single study can “prove” a habit will add years to your life.

What this means for you:​
• Once you start spotting “linked to” or “associated with” in headlines, it’s easier to avoid chasing fads.
• Look for patterns in habits that show up repeatedly across different studies — my readers often mention how this helps them decide what’s worth trying.
• Treat new claims as experiments you can test in your own life, rather than instant rules to follow - I do this often.

⇒ Learning to filter the noise keeps you focused on changes that actually matter for your healthspan.

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02 Keep Your Brain Sharp if You’re More 1-to-1 than Party Animal

You’ve probably heard that “being social” protects against cognitive decline.

Being an introvert myself, these comments make me stop and think, as in "does this mean it is harder for me to have a crack at better longevity and healthspan?"

When I look about I see older groups having a good time and I'm sure this is beneficial - I just have no desire to join in. I have always preferred to exercise by myself, and until I forced myself to join the local athletics club, run by myself.

Despite preferring my own company I feel I'm doing ok. So I think that the fine print often gets lost: it’s quality of connection, not crowd size, that matters.

Large-group events energise some people and exhaust others. For introverts or the socially selective, the sweet spot for brain health can be deep one-on-one relationships and purposeful solo activities.

And here’s the kicker: studies suggest that deep, long-term relationships offer a stronger protective effect against cognitive decline than multiple shallow connections.

⇒ Your “quality circle” — those few people you can truly rely on — might be your real brain health asset.

What this means for you:​
​ • Reading, learning a new skill, playing music, puzzles, or small hobby groups can all provide the mental stimulation that big gatherings do — without draining your energy reserves.
• One or two close, dependable relationships can offer more protection than dozens of casual contacts.
• Combining mental challenge with light movement — a walk with a friend, gardening together, or learning a dance — gives double benefits.

⇒ Protecting brain health is less about quantity of social contact and more about quality of engagement you look forward to.
​
After all, even I look forward to going to the athletics club on Wednesday nights and chatting about running.
​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Consistency Outlasts Fads

More often than not when I'm asked my "secret" to staying fit and healthy I simply say "consistency".

This is not to be banal, because it is not a new fad diet, or some intense workout hack that will transform us overnight. But the real magic is in absolutely in the small, consistent actions we take every single day.

How about "causation" you might well ask.

⇒ Long-running cohort studies like the Harvard Adult Development Study and research in Blue Zones communities consistently show associations between steady daily habits and better health outcomes decades later.

While these results are correlations, not proof of direct cause, the patterns are remarkably consistent across cultures and timeframes.

The likely mechanisms — better cardiovascular fitness, preserved muscle, reduced inflammation — are well established in experimental research, giving more weight to the link.

What this means for you:​
• Many people find it’s easier to keep going when the habit feels natural, not forced.
• Start by picking just a few health practices you could see yourself doing for the next decade.
• Let small improvements stack — they matter more than novelty.

⇒ Longevity rewards what you repeat, not what you start with a splash - I'm rewarded by this every day.​​​​​​​​​​​​

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04 A 2-Minute Move That Trains Your Body and Brain

This week's exercise is... cross crawling.

Ironically most cross crawling videos show a standing movement. I've found one for you with many different variations — lying on your back, kneeling, standing, marching, and even skipping

Cross crawling taps into our body’s natural “opposite arm–opposite leg” pattern — the same wiring you use when walking. Practising it deliberately strengthens those neural pathways, improving coordination, balance, and brain–body communication.

Evidence? Research in rehabilitation settings shows these patterns stimulate communication between the brain’s hemispheres, supporting cognitive function as well as physical stability (Neuroscience & Biobehavioral Reviews, 2023).

The variations challenge your stability, engage your core, and activate muscles in every major joint from shoulders to ankles.

Consistency ⇒ over time, this will boost your posture, smoother walking, and faster reaction times if you stumble.

What this means for you: Many people find cross crawling feels less like “exercise” and more like a natural rhythm — which makes it easier to keep doing:
• Start with the version you can do comfortably (supine or kneeling) and work towards standing marches or skipping.
• Just 1–2 minutes a day can keep your coordination sharp and your gait confident well into later life.

Watch this 90 second video with cross crawling variations.

⇒ Cross crawling is low-load, zero-equipment, and deeply tied to how your brain and body naturally move — which is why it works.​​​​​​​​​​​​

Thanks for reading!

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@walteradamson.com

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