Varun Srinivasan on Warpcast

Varun Srinivasan pfp

Varun Srinivasan

I've been working on a simple longevity protocol for myself. Easy, evidence based steps to follow to live longer and healthier. Would love to hear feedback from Fitcasters who have done a lot of thinking/research/practice in the space https://varunsrin.notion.site/Living-Better-1ace9c57716342e897845579959e83b8?pvs=4

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Varun Srinivasan pfp

Varun Srinivasan

cc @prberg who probably has a lot of thoughts on this

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696 pfp

> exercise for 3 hours before bed time. why 3 hours?

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Emre Tekisalp pfp

Varun this is great thanks for sharing! Two things that I’ve consistently heard in my light research: 1. Community and sense of purpose. Likely the top thing cited by everyone 2. Not big on supplements, but curcumin and B12 kept coming up. Thoughts?

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Giuliano Giacaglia 🌲 pfp

Giuliano Giacaglia 🌲

I guess you won’t need to swap blood with a youngling

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Lefteris Karapetsas pfp

Lefteris Karapetsas

Interesting! I also have same goals but not really have a plan to go for them. I just run daily and try to eat healthy and sleep a lot. How did you figure out the supplements? > Minimize carbs and sugar, consume at the end of meals to lower metabolic load. What's the source on eat at end of meals?

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Julia DeWahl pfp

This is awesome Varun! my grandmother had colon cancer so I think it's time I went for a colonoscopy.. thank you for inspiring that

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steph 🧾 pfp

this is honestly incredible 🔥, really appreciate the level of nerd required to collect/organize this data (i also lean this way 😆 & just had my blood drawn by Inside Tracker this morning) might add (particularly for women & in endurance sports) iron/ferretin is a big consideration.

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Jason Crawford pfp

@jasoncrawford.eth

I see you read Peter Attia, have you read his recent book Outlive? I thought it was good

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Sally pfp

Regularly check your cortisol & oxylates (Organic acids test). If not dealing with the latter will mean a gut issue. Keep in mind it takes 12 - 17 years for latest findings to get to a doctors desk. There is no one size fits all. Exercise - flexibility is as important as strength later in life. Sugar is the enemy.

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Nat Emodi pfp

fantastic list, thank you. do you use Forward medical?

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Cameron Armstrong pfp

Cameron Armstrong

On the lifting section I’d change a few things: -Add a basic rep scheme: Something like Stronglifts 5x5 or Wendler 5/3/1 -Add squats (or if you’ll only keep one replace deadlift with squat due to lower movement complexity) -Add a weight belt rec -Add a protein shake rec -Foam Roll rec

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zoz pfp

Best places/products for blood panel?

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Dan Romero pfp

who did it better?

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mk pfp

This is great. I’ve been in the space for years. I’d add: Coffee or green tea daily Little to no alcohol Sauna multiple times per week Blood or plasma donation 2x per year 24 fast once per month

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Ben pfp

Great write up. You might consider adding sections on Mental Health & Neurology, one on Gut Health, and one on Social Determinants of Health. Happy to share more details if interested.

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Matthew McDowell-Sweet pfp

Matthew McDowell-Sweet

Notable absences: time-restricted eating in nutrition (see Satchin Panda’s work) and fall prevention when it comes to movement/training (falling is a big deal as people age and linked to mortality). Both translate to easy prescriptions.

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borodutch pfp

@warpcastadmin.eth

more: - if you go vegan, add b12, iron to blood work - check your thyroid - check testosterone/estrogen levels

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Jonny Mack pfp

could include sections on fasting, supplementation, and recovery: what’s known/unknown, what works/doesn’t work. also curious about rep x set schemes for the exercise section, eg 1.5x bw dl for 1x1 or 4x4 or? same for cardio: zone 2 running is very different from z2 rowing or cycling. would like more exercise srcs

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Jeff Feiwell pfp

If you are benching 1x while deadlifting 2x your body weight you’re going to look like a turtle v

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