Varun Srinivasan pfp
Varun Srinivasan
@v
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
@v
cc @prberg who probably has a lot of thoughts on this
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696🎩 pfp
696🎩
@6969
> exercise for 3 hours before bed time. why 3 hours?
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Emre Tekisalp pfp
Emre Tekisalp
@etekis
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
@giu
I guess you won’t need to swap blood with a youngling
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steph 🧾 pfp
steph 🧾
@steph
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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Lefteris Karapetsas pfp
Lefteris Karapetsas
@lefteris.eth
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
Julia DeWahl
@julia
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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Jason Crawford pfp
Jason Crawford
@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
Sally
@sallyh
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
Nat Emodi
@emodi
fantastic list, thank you. do you use Forward medical?
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Cameron Armstrong pfp
Cameron Armstrong
@cameron
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
𝚣𝚘𝚣 🎩
@zoz.eth
Best places/products for blood panel?
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Dan Romero pfp
Dan Romero
@dwr.eth
who did it better?
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mk pfp
mk
@mk
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 - [C/x] pfp
Ben - [C/x]
@benersing
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
@msms
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
borodutch
@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
Jonny Mack
@nonlinear.eth
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
Jeff Feiwell
@hyper
If you are benching 1x while deadlifting 2x your body weight you’re going to look like a turtle v
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