Exercise for Longevity: A Quick Guide

Exercise has been long known as a way to prevent degenerative diseases and promote longevity. However, scientists have only recently started to uncover the exact pathways through which exercise improves health and lifespan. 

It turns out exercise for muscle gain doesn’t overlap entirely with exercise for longevity. This means that not everything you were taught as being good at exercise is good for longevity-focused exercise. 

For this quick guide, I walk you through some of the most crucial bits of information you need to start your longevity exercise journey.

Type of Exercise

The most significant difference between exercise for longevity and exercise for muscle gain is the type of exercise. To build muscle, you mostly do hypertrophy exercises that make small tears in your muscle fibers which, when repaired, increase muscle mass. However, studies show that increased muscle mass does not play a role in longevity. At best, muscles can help you support your body and keep a good posture at a later age, but muscle mass does not actively slow down the aging process or prevent any degenerative diseases.

The type of exercise proven to work against the aging process is cardio/aerobic, especially high-intensity interval training (HIIT). Heart disease and respiratory diseases are some of the most common causes of death globally, and these exercises actively work against the progression of such degenerative diseases.


HIIT can be pretty challenging for most people; it requires them to exert themselves past their limits for a short period of time of about 25 seconds. This time is also limited by the fact that high-intensity exercise requires anaerobic respiration, which results in the accumulation of lactic acid—your body can only clear lactic acid at a limited rate, and when too much of it gets accumulated, it gets difficult to continue producing energy.

Supplements can help with all of these concerns. Caffeine gets you excited and hyped up for exercise, induces wakefulness, and increases pain tolerance. Another supplement called citrulline increases blood flow to the muscles improving energy output, while beta-alanine keeps lactic acid from accumulating, making it easier to do HIIT for longer. 

One supplement we’d recommend is Flare Pre-Workout by fitness and lifestyle influencer Nathan Goestenkors. He recently launched this product for people who don’t like taking multiple supplements for different purposes. Flare contains caffeine, L-citrulline, betaine, taurine, and beta beta-alanine to have an all-in-one dietary supplement. You can find that here www.FlarePre.com


Since longevity-based exercise doesn’t focus on muscle building, you don’t need to consume a whole lot of protein. In fact, eating too much protein increases the kinase called mTOR in your body which is known to accelerate the aging process. For longevity, the best diet is one with as few empty calories as possible. 

Here’s a list of Nathan’s links:







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