Personality, Deadlifts After 45, Protein RDA, NBA Naps

Can your personality help you live longer? Should you ditch deadlifts after 45? And is the protein RDA basically a survival ration? Plus: why Giannis swears by pre-game naps.

Author

Tash Jamieson
August 29, 2025

🧠 Superpower Signals — 28 August, 2025

Hiya 👋 Can personality traits add years to your life? Why one coach ditched deadlifts after 45, and the protein “minimum” that might be selling your muscles short.

One number:

The Recommended Daily Allowance of protein, set by the Food and Nutrition Board… which might be far too low (read more below 👇).

🎭 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 don’t need to be extroverted in the traditional sense, it’s more like charisma. Edwards says if you’re an introvert, skip the small talk, double down on the people who actually give you energy, and you’ll still get the longevity benefits.

Tash J (Newsletter Nerd, Superpower)

🏋️ 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].

Our take: I get where Dan’s coming from. I did my first Half Ironman just two days before my 46th birthday… 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: don’t tie your identity to one exercise or diet. What works today might not work for you tomorrow [Dan’s newsletter]. The people who are adaptable, track their progress and evolve are the ones who age well.

Jeff D (Growth, Superpower)

The latest on Peter Attia’s blog argues the government’s protein RDA (0.36 g per pound of body weight (0.8 g/kg)) is really just a survival minimum, not what’s optimal. He recommends closer to 1 g per pound per day (≈2 g/kg) to preserve muscle and health as you age, and even more if you’re 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 0.55–0.73 g per pound [the testimony]. When both Attia and Patrick say the baseline isn’t enough… it’s probably not enough. We love 1.6–2.2 g/kg ideal body weight per day for protein [the science]. Just don’t 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)

“Our take” 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. It’s not medical advice, just our two cents. Read with nuance.

Superpowered by you: Nap hard.

Before every game, NBA star and Superpower investor Giannis Antetokounmpo takes a nearly three-hour nap.

❝

If I don't take a nap, I can't play.

Antetokounmpo in an interview with ESPN.

Turns out, he’s 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 15–20% [the analysis].

Superpower members have the best life hacks and health stacks. Got one? Reply and we might feature it in the newsletter 🔦

And with that, I’m off to train like an NBA athlete (have a midday nap 😴).

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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.