What if the secret to healthy aging is not another supplement, expensive gadget, or restrictive diet — but the small, consistent habits you practice every single day?
That is the premise behind SUPERWELL, the book and philosophy created by wellness entrepreneur and bestselling author Lauren Pronger. In this episode of The Real Dish, Mareya sits down with Lauren — who is also the founder of Well Inspired Travels — to explore the eight pillars of wellness that support longevity, energy, resilience, and vibrant aging at every stage of life.
No hacks. No quick fixes. Just eight deeply human habits that the science of longevity keeps coming back to — and that women over 40 are uniquely positioned to embrace.
Listen to Episode 162
46 minutes — available on Apple Podcasts, Spotify, and Amazon Music
Meet Lauren Pronger
Lauren Pronger is a wellness entrepreneur, bestselling author, and the founder of both SUPERWELL and Well Inspired Travels — a company that creates transformative wellness travel experiences for women. Her book, SUPERWELL, distills years of research and personal practice into a practical, science-backed framework for aging with energy, purpose, and joy.
What makes Lauren's approach so refreshing is that it is not about perfection. It is about building a life that supports your health from the inside out — one small, sustainable habit at a time.
The 8 Pillars of SUPERWELL
Here is a breakdown of the eight science-backed habits Lauren and Mareya unpack in this episode — and why each one matters more than ever in midlife.
Move with Intention
Exercise is not punishment — it is medicine. Lauren emphasizes finding movement you actually enjoy and doing it consistently. You do not need to crush yourself at the gym every day. A brisk walk, a yoga class, a dance session in your kitchen — it all counts. The key is showing up regularly, not perfectly.
Eat to Nourish, Not to Restrict
The SUPERWELL approach to food is abundance-based, not deprivation-based. Focus on adding in whole, nutrient-dense foods that support your hormones, gut, and brain — rather than obsessing over what to cut out. Real food, eaten with pleasure, is one of the most powerful longevity tools you have.
Prioritize Deep, Restorative Sleep
Sleep is when your body does its most important repair work — clearing brain waste, regulating hormones, consolidating memory, and rebuilding muscle. Lauren calls sleep the ultimate performance enhancer, and the research backs her up. Protecting your sleep is not lazy; it is strategic.
Manage Stress Before It Manages You
Chronic stress is one of the biggest accelerators of aging. It spikes cortisol, disrupts hormones, inflames the gut, and depletes the immune system. Lauren shares her go-to practices for nervous system regulation — from breathwork and meditation to simply stepping outside and letting your eyes rest on something green.
Cultivate Meaningful Connection
Loneliness is as dangerous as smoking 15 cigarettes a day — that is not a metaphor, it is a finding from the Harvard Study of Adult Development. Your relationships are literally keeping you alive. Invest in your friendships, your community, and your sense of belonging. It is not a soft skill; it is a survival skill.
Find Your Purpose
The Japanese concept of ikigai — your reason for getting up in the morning — is a powerful predictor of longevity. Women who feel a strong sense of purpose live longer, healthier lives. This does not have to be grand or world-changing. It can be as simple as knowing what lights you up and making space for it every single day.
Spend Time in Nature
Time outdoors reduces cortisol, lowers blood pressure, boosts mood, and restores attention. Lauren is also the founder of Well Inspired Travels, and she has seen firsthand how immersive nature experiences can shift a woman's entire relationship with her body and her health. Even 20 minutes outside daily makes a measurable difference.
Keep Learning and Growing
Cognitive engagement — reading, learning new skills, staying curious — is one of the strongest protectors against cognitive decline. The brain is plastic at every age. Women who stay mentally active, challenge themselves with new experiences, and remain open to growth consistently outperform their peers on every measure of healthy aging.
"You do not have to do all eight perfectly. You just have to start somewhere — and keep going. That is the whole game." — Lauren Pronger
What You Will Hear in This Episode
- ✓Why healthy aging is less about genetics and more about daily habits
- ✓The one pillar Lauren says most women completely neglect (hint: it is not food or exercise)
- ✓How Well Inspired Travels uses nature and community to transform women's health
- ✓Why Lauren believes travel is one of the most underrated wellness tools available
- ✓The mindset shift that makes all eight pillars actually stick
- ✓Mareya and Lauren's honest conversation about what aging well really looks like in practice
Well Inspired Travels
Lauren is also the founder of Well Inspired Travels, which creates curated wellness travel experiences designed specifically for women who want to invest in their health while exploring the world. Think immersive retreats that combine movement, nourishment, connection, and nature — the exact combination that the SUPERWELL framework is built on.
If you have been dreaming about a trip that actually fills you up instead of depleting you, this is worth exploring.
The Bottom Line
Aging well is not a destination — it is a practice. And the women who thrive in their 50s, 60s, 70s, and beyond are not the ones who found the perfect supplement stack or the most punishing workout. They are the ones who built a life that supports their health in small, consistent, joyful ways.
That is the SUPERWELL blueprint. And after listening to this episode, you will have everything you need to start building yours.
Ready to Go SUPERWELL?
Listen to the full conversation with Lauren Pronger — 46 minutes that could genuinely change how you think about aging.