Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3 - Deepstash
How To Live A Long Life

Learn more about podcasts with this collection

The importance of physical activity

The role of genetics in lifespan

How to maintain a healthy diet

How To Live A Long Life

Discover 71 similar ideas in

It takes just

14 mins to read

Podcast: Key Takeaways

Podcast: Key Takeaways

  • We need to induce adversity & stress in our lives: ancestrally, we’re built to withstand stress to survive – now, our society is built on comfort, so we aren’t expending energy to live anymore.
  • Try to get low-intensity exercise every day – walk around the block after dinner.
  • Exercise vigorously (high-intensity training), 10-15 minutes per day, totaling 75 minutes per week.
  • Resistance train regularly to build and maintain muscle mass.
  • Cycle heat and cold exposure as often as possible, even every day. Vary the temperature in the shower or bath, or change the temperature in your house.


582 reads


80% of your future health is in your hands – it’s modifiable, 20% is genetic which you can’t do much about. You have the tools to change your ageing.



543 reads

Go For Adversity

Go For Adversity

  • Ancestrally, we’re built to withstand stress to survive – now, our society is built on comfort, so we aren’t expending energy to live anymore
  • Adversity mimetics: things that mimic biological adversity that is conducive to better lifespan and healthspan
  • Adversity signals survival circuit and turns on specific survival genes
  • A single gene alteration can have a significant impact on an organism’s lifespan
  • Three main adversity sensors: mTor (senses levels of amino acids in the cell), AMPK (senses energy/glucose), sirtuins (sense NAD)


401 reads


Get off your ass!



388 reads

Sitting Is The Smoking

Sitting Is The Smoking

  • Sitting is bad for us: even if you work, alternate between a standing desk and sitting
  • Your body needs to be in a state where it is pushed to take in more oxygen and mimic hormetic effects
  • Exercise isn’t just for aesthetics: exercise can slow down cancer, reduce the risk of cardiovascular disease, and reduce all-cause mortality
  • Most diseases are an accumulation of symptoms of ageing – if you slow the disease rate, you’ll reduce ageing
  • 10,000 steps is not a magic number but when we move we burn calories and get the body into a better state


354 reads

Vigorous Exercise Routine

Vigorous Exercise Routine

  • Vigorous exercise: get breathing rate and heart rate up for at least 10 minutes 3x/week
  • Exercise at least 75 minutes of vigorous exercise per week
  • Exercise doesn’t just mean running: you can go for a long walk, paddleboard, skateboard, weight lift, play sports, etc.
  • Resting heart rate is a good measure of fitness, if it is high you’re either too stressed or unfit


370 reads

Resistance Training

Resistance Training

  • Resistance training or weight training supports the posture and the ability to stay upright.
  • It maintains hormone levels, improves balance and builds muscle mass.
  • In the U.S., 19 people per minute fall and break a hip which is close to a death sentence in older age.
  • You can boost testosterone by maintaining large muscle groups – legs, back, posterior chain.
  • In just 12 weeks, exercise can slow and kill senescent cells.


335 reads

Glucose Sensitivity

  • As we age, muscles and brain become less sensitive to glucose
  • Muscles don’t bring in glucose as effectively and lead to damage in blood vessels and the brain which trigger disease
  • Vascular endothelial growth factor (VEGF) is made by muscles after exercise and stimulates the production of blood vessels which transport oxygen
  • People who exercise are epigenetically younger than people who haven’t based on the Horvath clock and other similar clocks measuring biological ageing


306 reads

Hyperbaric Oxygen Treatment

  • Hyperbaric chamber: room or standing tube where pressure is increased and the amount of oxygen you breathe in is increased as a result
  • The science: hyperbaric chamber can reverse telomere shortening which will slow down the ageing
  • You can spend an hour in a hyperbaric chamber and read, meditate, etc.
  • Results of human studies on hyperbaric oxygen treatment: improved memory, increase in T helper cells, reversal of telomere shortening
  • Theory: hyperbaric chambers work similar to exercise and simulate hypoxia
  • Tested protocol: 5 sessions per week, 90-minutes in length, for 12 weeks  


286 reads

Cold Therapy

Cold Therapy

  • A huge benefit of being cold is the production of brown fat which revs metabolism, is high in mitochondria, burns white fat, and possibly secretes healthy hormones
  • Cryotherapy lasts a few minutes and can feel good for several days after
  • Start in middle age before it becomes harder to incorporate discomfort
  • If you don’t have access to a cryo-chamber: take a cold shower, sleep with fewer covers


332 reads

Heat Therapy

Heat Therapy

  • Heat therapy is one of the most ancient therapies for ageing
  • Men who participate in the sauna a few times per week have about 20% less risk of cardiovascular disease and mortality caused by heart attacks
  • Sauna activates heat shock proteins which help fold proteins correctly and stimulate pathways that build blood vessels and make more mitochondria
  • There isn’t a verified protocol but it doesn’t seem like you can overdo it as long as it’s a dose you can tolerate and maintain
  • If you don’t have a sauna, take a hot bath or shower


310 reads



Clinical (histocompatibility and immunogenetics) Scientist


fitness hacks

Ready for the next level?

Read Like a Pro


Explore the World’s

Best Ideas

200,000+ ideas on pretty much any topic. Created by the smartest people around & well-organized so you can explore at will.

An Idea for Everything

Explore the biggest library of insights. And we've infused it with powerful filtering tools so you can easily find what you need.

Knowledge Library

Powerful Saving & Organizational Tools

Save ideas for later reading, for personalized stashes, or for remembering it later.

# Personal Growth

Take Your Ideas


Organize your ideas & listen on the go. And with Pro, there are no limits.

Listen on the go

Just press play and we take care of the words.

Never worry about spotty connections

No Internet access? No problem. Within the mobile app, all your ideas are available, even when offline.

Get Organized with Stashes

Ideas for your next work project? Quotes that inspire you? Put them in the right place so you never lose them.


2 Million Stashers


5,740 Reviews

App Store


72,690 Reviews

Google Play

Ashley Anthony

This app is LOADED with RELEVANT, HELPFUL, AND EDUCATIONAL material. It is creatively intellectual, yet minimal enough to not overstimulate and create a learning block. I am exceptionally impressed with this app!


Don’t look further if you love learning new things. A refreshing concept that provides quick ideas for busy thought leaders.

Sean Green

Great interesting short snippets of informative articles. Highly recommended to anyone who loves information and lacks patience.

Shankul Varada

Best app ever! You heard it right. This app has helped me get back on my quest to get things done while equipping myself with knowledge everyday.

Jamyson Haug

Great for quick bits of information and interesting ideas around whatever topics you are interested in. Visually, it looks great as well.

Ghazala Begum

Even five minutes a day will improve your thinking. I've come across new ideas and learnt to improve existing ways to become more motivated, confident and happier.

Giovanna Scalzone

Brilliant. It feels fresh and encouraging. So many interesting pieces of information that are just enough to absorb and apply. So happy I found this.

Laetitia Berton

I have only been using it for a few days now, but I have found answers to questions I had never consciously formulated, or to problems I face everyday at work or at home. I wish I had found this earlier, highly recommended!

Read & Learn

20x Faster





Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving & library

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Personalized recommendations


Claim Your Limited Offer

Get Deepstash Pro

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.


I agree to receive email updates