This week's newsletter is coming out a little later than usual, and I'll blame that on my birthday yesterday. I decided to trade writing time for cake, and I think that was the right call.

The theme fits perfectly, though, because birthdays always get me thinking about age. I find myself reflecting on how the game of pickleball itself has grown and changed since its humble start on Bainbridge Island, and how we as players can add more years of energy and enjoyment to our own time on the court.

From a backyard game to a global sport with shifting demographics

Pickleball began in the summer of 1965 on Bainbridge Island, Washington, when a few families improvised a game using a badminton court, a lowered net, and a perforated ball. Legend says the name came from the family dog, Pickles, who chased after stray balls, though some tellings credit the "pickle boat," a rowing term for mixed crews.

Either way, the sport grew out of something casual and playful, which perfectly captures the spirit it still carries today.

For decades pickleball stayed under the radar, popular mostly among retirees in parks and community centers because it was easy to learn and gentler on the joints than tennis. Over the last ten years, though, participation has absolutely exploded.

National surveys now count millions of players, with growth rates outpacing almost every other recreational sport. Courts are packed in both small towns and big cities, and what began as a local game in Washington has become a worldwide community.

Not long ago, most pickleball players were over 55. The stereotype of pickleball as a retirement game was so strong that many younger athletes simply dismissed it.

Today the average age has dropped significantly. A growing share of players are in their 30s and 40s, college clubs are spreading across campuses, and pro tours showcase players in their 20s competing at the highest levels.

At the same time, the senior base hasn't disappeared but has grown too, which makes pickleball one of the rare sports where teenagers and grandparents often share the same court.

Pickleball's story is one of both growth and aging. It has matured from a backyard pastime into a structured sport with organized leagues, official rankings, and televised tournaments.

Just like people mark birthdays to reflect on the years behind them and the years ahead, the sport is entering a new stage where its community is broader, its players are more diverse, and its future remains wide open.

• Pickleball started in 1965 on Bainbridge Island, Washington, with a lowered badminton net and a plastic ball

• The name likely came from the family dog Pickles, though some credit the "pickle boat" in rowing

• For decades it was mostly played by retirees, but in the past ten years participation has exploded

• Average age has dropped as more players in their 20s through 40s join, while senior participation remains strong

• The sport has aged alongside its players, evolving into a structured global game without losing its playful roots

How to add more years of energy to your time on the court

Pickleball is unique in that teenagers and grandparents often share the same court, yet what allows people to keep playing comfortably for decades comes down to the same physiology that drives healthy aging in general.

The habits you choose now influence how quickly your tissues recover, how resilient your joints feel, and how sharp your reactions remain. If you think of each match as a stress test, the way you sleep, eat, and care for your body determines how much reserve you bring into the game and how quickly you bounce back afterward.

Sleep is the closest thing to free medicine you can give yourself. During slow-wave stages, growth hormone peaks, driving protein synthesis and tissue repair. During REM sleep, the brain consolidates motor memory, which means your dink patterns and footwork drills literally "set" while you're unconscious.

Adults who average fewer than seven hours per night show slower reaction times, higher injury rates, and weaker immune responses. Aiming for seven to nine hours on a consistent schedule, in a cool and dark environment, is one of the most powerful longevity tools for both athletes and casual players alike.

The foods you choose influence inflammation and oxidative stress, two processes that accelerate biological aging. Diets rich in colorful fruits and vegetables provide polyphenols and antioxidants that reduce oxidative damage, while lean protein supports muscle repair and keeps tendons healthy.

Omega-3 fatty acids from fish or flax reduce inflammatory signaling, which is especially important for joints under repetitive stress. Limiting added sugars, refined grains, and processed fats reduces spikes in insulin and markers of systemic inflammation.

Adequate hydration also keeps cartilage lubricated and supports blood volume, which helps regulate temperature and recovery during those hot summer matches.

Smoking accelerates aging by damaging blood vessel function and narrowing small arteries, which directly reduces muscle oxygenation and healing capacity. Excess alcohol interferes with deep sleep stages and protein synthesis, both of which you need after intense match play.

Even moderate reductions in these habits can improve cardiovascular function, recovery speed, and long-term energy availability.

Here's something fascinating: telomeres, the protective caps on your chromosomes, shorten a little each time your cells divide. Chronic stress, poor sleep, and smoking speed up that process, while regular exercise and antioxidant-rich diets appear to slow it down. In other words, how you live can literally change how quickly your cells age, which helps explain why some longtime players move and look younger than their calendar years suggest.

Supplements are not shortcuts, but a few have meaningful evidence behind them:

Vitamin D for bone density, muscle function, and immune support, especially in northern climates or for players who mostly compete indoors.

Omega-3 fatty acids for cardiovascular protection, reduced inflammation, and joint comfort.

Creatine monohydrate not just for muscle strength but also for brain protection and cognitive support, which becomes more relevant with age.

Collagen peptides with vitamin C to support tendon and ligament health, with some evidence for reducing joint discomfort when combined with regular exercise.

Magnesium for muscle relaxation, sleep support, and cardiovascular stability.

Coenzyme Q10 as an antioxidant that supports cellular energy production, especially beneficial for older adults or those taking statin medications.

These aren't essential for everyone, but they can add meaningful benefits when solid sleep and nutrition habits are already in place.

• Healthy aging on court comes from habits that support repair, recovery, and resilience

• Sleep seven to nine hours to restore muscle, consolidate movement memory, and balance hormones

• Eat a nutrient-dense diet with antioxidants, lean protein, healthy fats, and steady hydration to reduce inflammation and oxidative stress

• Avoid smoking and limit alcohol, since both accelerate tissue aging and interfere with recovery

• Supplements with evidence include vitamin D, omega-3s, creatine, collagen with vitamin C, magnesium, and coenzyme Q10

That wraps up this birthday issue. I hope the mix of pickleball history and healthy aging tips gave you something useful to think about, whether you're curious about where our sport came from or looking for ways to keep playing stronger for years to come.

I'm planning to dive deeper into supplements and other longevity topics in future newsletters since these areas genuinely interest me and have tons of practical crossover with staying on the court longer. Let me know what questions you'd like me to tackle next.

Boris.

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Disclaimer: This newsletter is for educational and informational purposes only and does not constitute medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this newsletter.