EXTREME LONGEVITY & PERFORMANCE BLUEPRINT

Duration: 12 weeks (plus 1-week "Prep Week") Target user: healthy, experienced biohacker (25-55 y) with physician clearance.

Legal/medical disclaimer: Educational only. Obtain individualized medical guidance before implementing prescription drugs, high-dose supplements, extreme diets, or intense training.

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0. PREP WEEK (Day-7 → 0)

A. Baseline Testing

• Blood/urine: CBC, CMP, apoB, NMR lipoprotein panel, hs-CRP, Lp-PLA2, fasting insulin, HOMA-IR, A1c, OGTT, IGF-1, thyroid panel, DHEA-S, free/total T, estradiol, cortisol AM/PM, ferritin, homocysteine, B12, folate, 25-OH-D, RBC Mg, Omega-3 Index, comprehensive amino-acid panel.
• Omics: TruDiagnostic (GrimAge), TrueAge PACE, microbiome (Viome or Onegevity), gut permeability (zonulin), metabolomics (Nutriplex).
• Body/fitness: DEXA, VO₂max (gas-exchange treadmill), resting RQ (caloric partitioning), 1RM squat/bench/deadlift, vertical jump.
• Neurocog: CNS Vital Signs or Cambridge Brain Sciences battery.
• Wearable baselines: 7-day average HRV, RHR, sleep stages (Oura or WHOOP), continuous glucose (Levels or Dexcom G7), blood pressure (Withings BPM).

B. Hardware Setup

• Oura Ring Gen3 or WHOOP 4.0 (sleep, HRV)
• Garmin Fenix 7 or Apple Watch Ultra (VO₂, SPO₂, ECG)
• Supersapiens/Levels CGM + transdermal patch keeper.
• Muse S v2 (EEG neurofeedback)
• EliteHRV CorSense (morning HRV)
• Lumen or Breezing (metabolic substrate)
• Kaatsu C3 (BFR), PowerDot 2.0 (NMES recovery)
• Infrared sauna (Clearlight) & 3 °C ice-barrel.

C. Supplement Inventory (pharmaceutically tested brands)

See stack section for quantities.

1. MASTER CALENDAR OVERVIEW

Month 1 (Weeks 1-4): "METABOLIC RESET"

Goal: shift to fat-adapted state, improve insulin sensitivity, build aerobic base.

Month 2 (Weeks 5-8): "MITOCHONDRIAL & AUTOPHAGY PHASE"

Goal: up-regulate mitochondrial biogenesis, deep cellular cleanup, initiate senolytic pulses.

Month 3 (Weeks 9-12): "HORMETIC PERFORMANCE AMPLIFICATION"

Goal: reintroduce strategic carbohydrates, peak strength & VO₂, reinforce stress-resilience.

Weekly template (modifiable by HRV/sleep scores) shown later.

2. DIETARY & FASTING PROTOCOL

Macros are calories-adjusted to maintain ~10 % caloric deficit (body-fat ≥15 %) or isocaloric (≤12 %). Track with Cronometer, linked to wearables.

Month 1 – Therapeutic Ketogenic (TKD)

• 65 % fat / 25 % protein / 10 % net carbs (<25 g).
• Time-restricted feeding (TRF) 18:6 (e.g., 12 pm-6 pm).
• Electrolyte support: 4 g Na, 1 g K, 400 mg Mg per day.
• Daily polyphenol targets: 1 T cacao nibs, 2 T EVOO, 1 cup blueberries (fits 10 % carbs).

Month 2 – Autophagy-Enhanced Cyclical Keto

• Baseline still keto 5 days/week; introduce 1 carb refeed (150-200 g low-GI) post-leg day.
• Fasting scheme:
  • 24 h water-only fast weekly (Sunday dinner → Monday dinner).
  • One 48 h fast during Week 7 (with electrolytes + green tea).
• Protein 1.8 g/kg LBM except fasting days (≤1 g/kg).
• Add 10–15 g collagen peptides + 50 mg vitamin C peri-training for connective tissue.

Month 3 – Targeted Keto with Performance Carbs

• 55 % fat / 25 % protein / 20 % carbs (100–120 g) on strength days. Non-training days revert to Month 1 macros.
• Pre-workout carb timing: 30 g cluster-dextrin + 5 g creatine 30 min prior heavy/HIIT sessions.
• Maintain 16:8 TRF; skip breakfast if overnight HRV < baseline.

Micronutrient pillars (daily):

• Omega-3 (EPA ≥1.8 g, DHA ≥1.2 g)
• Choline 550 mg (pastured eggs or 1 g Alpha GPC)
• K 2 (MK-7) 200 µg + D 3 (5,000 IU adjust to serum 50-70 ng/ml)
• Lithium orotate 1 mg (neuroprotection)

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3. FASTIDIOUS SUPPLEMENT STACK & CYCLING

Key = (M)orning, (P)re-workout, (E)vening. Always take with physician approval, especially Rx items.

Category	Compound	Dose & Timing	Cycle	Notes
Daily Core (Weeks 1-12)	NMN + Resveratrol	1,000 mg (M) + 500 mg (with 5g EVOO)	Weeks 1-12	NAD⁺ axis
	Spermidine	1 mg (M)	Weeks 1-12	autophagy
	Omega-3 TG oil	3 g combined EPA/DHA (M)	Weeks 1-12
	Magnesium L-threonate	2 g (E)	Weeks 1-12	brain, sleep
	Creatine monohydrate	5 g (P)	Weeks 1-12	strength & cognition
	PQQ + CoQ10 (ubiquinol)	20 mg + 200 mg (M)	Weeks 1-12	mitochondrial
	Glycine + NAC	3 g + 600 mg (E)	Weeks 1-12	glutathione system
	Rhodiola R	400 mg (M)	Weeks 1-12	adaptogen
	Multi-strain spore probiotic (Bacillus)	10⁹ CFU (E)	Weeks 1-12
Cognitive/Nootropic Stack (cycled 5 days on / 2 off)	L-Theanine + Organic caffeine	200 mg + 100 mg (M)	5 days on / 2 off
	Lion's Mane extract	1 g (M)	5 days on / 2 off
	Bacopa monnieri	320 mg (E)	5 days on / 2 off
Mitochondrial Booster Pulse (Weeks 5-8)	ALCAR + Alpha-lipoic acid	1 g + 300 mg (P)	Weeks 5-8 (4 weeks only)	to avoid tolerance
Senolytic "Weekend Blitz" (End of Weeks 6 & 10)	Fisetin	1,500 mg BID	Day 1-2 (End Wk 6 & 10)	(48h concomitant fast)
	Quercetin phytosome	500 mg BID	Day 1-2 (End Wk 6 & 10)	(48h concomitant fast)
	Piperlongumine	10 mg BID	Day 1-2 (End Wk 6 & 10)	(48h concomitant fast)
(Optional/Prescription Tier – physician monitored)	Rapamycin	5 mg orally once every 7-10 days	Begin Week 5	physician monitored
	Low-dose naltrexone	3 mg nightly		immune modulation; physician monitored
	Dasatinib	100 mg day 1 of senolytic weekend	Weeks 6 & 10	physician monitored

Cycle Cessations

• Stop NMN and Resveratrol during each senolytic weekend (potential interference).
• Deload caffeine completely Week 7.

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4. TRAINING PROGRAM

Use autoregulation: If morning HRV > baseline and sleep > 85 Oura score → proceed. If −10 % drop HRV or subjective fatigue ≥7/10 → scale to active recovery.

WEEKLY SKELETON

• Mon: Strength (Upper) + Sauna
• Tue: Zone-2 Cardio + Core
• Wed: HIIT + Mobility
• Thu: Strength (Lower) + BFR Finish + Cold-plunge
• Fri: Yoga / Breath / Red-light + Optional easy swim
• Sat: Sprint/Power (track or rower) + Neurofeedback
• Sun: Off or Nature Hike (≤60 % max HR)

DETAILS

A. Strength (M1 emphasis technique, M2 hypertrophy, M3 maximal)

• Compound lifts 4×/week alternating push/pull/lower.
• Scheme Month 1: 3×8-10 @ 70 % 1RM.
• Scheme Month 2: 4×6-8 @ 75-80 %, last set rest-pause.
• Scheme Month 3: 5×3-5 @ 85-90 %; includes cluster sets.
• Blood-flow restriction (Kaatsu) finisher 2×/week: 30-15-15 protocol on arms/quads.
• Velocity tracker (Vitruve) to ensure bar speed 0.6-0.8 m/s.

B. Endurance

• Zone-2: 45-60 min @ 65-75 % HRmax, nasal breathing only. Use Maffetone HR cap = 180 − age.
• HIIT: 10×1-min 95 % HRmax / 75 s easy; or 6×3-min 90 % HRmax / 3-min rest (Week 9 onwards).
• Sprint day: 6×60 m all-out with full walking recovery. If indoor rower: 8×250 m.

C. Mobility & Recovery

• Daily 15-min joint CARs (FRC); 2×/week 60-min yoga.
• Sauna: 3 × 20 min 80-90 °C, with 5-min cold shower between rounds (heat-shock proteins).
• Cold immersion: 2-3×/wk 3-min at 3-5 °C (brown-fat activation).
• Sleep routine: blue-blockers 90 min pre-bed, chiliPAD 18 °C, 0.2 mg sublingual melatonin only during trans-meridian travel.

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5. STRESS-RESILIENCE & NEUROLOGICAL TRAINING

Tool	Protocol	Goal / Evidence
HRV Biofeedback (Inner Balance or EliteHRV)	- Morning: 2-min orthostatic HRV capture.<br/>- Evening: 10-min resonance breathing at personal frequency (5.5–6 breaths/min).	Goal: LF/HF > 1.0 and RMSSD ↑10 % vs baseline by Week 12.
Neurofeedback	- Muse S 4-sessions/week, 15 min "calm" protocol. Adjust threshold weekly to maintain 60-70 % success.<br/>- Add Gamma-peak training Week 9.	(for cognitive speed)
Breathwork Periodization	- Week 1-4: Box breathing 4-4-4-4, 10 min post-work.<br/>- Week 5-8: Wim Hof 3 rounds post-cold-plunge.<br/>- Week 9-12: CO₂ tolerance ladders (O₂ Advantage).	(aiming for Bolt score ≥ 60 s)
Psycho-social	- Daily 3-item gratitude journal.<br/>- Weekly 2-hour "deep-work" block in nature.	(evidence for immune improvement)<br/>(lower DMN activity)

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6. ADVANCED TRACKING & FEEDBACK LOOPS

Daily Dashboard (Notion or Excel) auto-import via API:

• Sleep (total, REM, SWS)
• HRV (RMSSD)
• RHR
• Waking glucose & CGM 24-h mean / standard deviation
• Training load (TSS or Strain)
• Subjective: energy, mood, soreness (1-10)
• Core body temperature (Fora IR20)

Algorithmic adjustments:

• HRV −15 % & sleep <6 h → cancel HIIT, perform Zone-2 or breathwork only.
• CGM >140 mg/dL for >15 min post-meal → reduce next carb portion by 20 %, add 15-min walk.

Monthly Lab Re-tests (end Weeks 4, 8, 12)

Focus: apoB, hs-CRP, fasting insulin, IGF-1, testosterone, liver enzymes. Modify supplements accordingly.

7. WEEK-BY-WEEK SNAPSHOT (abbreviated)

• Week 1: Keto induction; electrolytes ↑; strength technique; HRV baseline.
• Week 2: Introduce sauna; Muse sessions start.
• Week 3: First 24-h fast; Zone-2 volume +10 %.
• Week 4: Lab #1; adjust macros; deload strength (60 % volume).
• Week 5: Add ALCAR stack; start Rapamycin if chosen.
• Week 6: Senolytic Weekend #1 + 48 h fast.
• Week 7: Caffeine deload; 48 h fast mid-week.
• Week 8: Lab #2; VO₂max test; add hill sprints.
• Week 9: Carb refeeds 2×/wk; maximal strength phase.
• Week 10: Senolytic Weekend #2.
• Week 11: Cold exposure frequency ↑; HRV resonance breathing down-shift to 4.5 breaths/min.
• Week 12: Final labs, DEXA, VO₂max, cognitive battery; compile delta vs baseline, set next-quarter goals.

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8. EXIT METRICS (target deltas)

• VO₂max +10-15 %
• 1RM squat +7-10 %
• HRV RMSSD +15-20 %
• ApoB <70 mg/dL
• Fasting insulin <5 µU/mL
• DNAm GrimAge Δ ≥ -0.8 years (12-week rate)
• Body-fat −2-4 % with lean mass maintained
• Cognitive battery composite +5-8 %
• Subjective energy ≥8/10 on ≥80 % of days

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9. CONTINUITY

At Week 13 decide:

• Maintain cyclical keto or shift to Mediterranean low-glycemic.
• Continue Rapamycin 6-week blocks, then doctor reassess.
• Rotate senolytics every 3 months (e.g., add curcumin-piperine, EGCG).
• Re-periodize training (e.g., focus on skill sport or endurance race).

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Remember: Data-driven iteration + physician partnership > any single "hack". May your biomarkers—and life span—trend ever upward.

Okay, this is an ambitious and exciting endeavor! This 3-month longevity plan is designed for a dedicated biohacker who is willing to experiment, track meticulously, and push boundaries responsibly.
Disclaimer: This plan is for informational purposes only and not medical advice. Consult with your physician and other qualified healthcare professionals before making any significant changes to your diet, exercise, or supplement regimen, especially if you have pre-existing health conditions. Bloodwork and professional guidance are crucial.

Core Principles of this Plan:

1. Data-Driven Personalization: Track everything, analyze, and adjust.
2. Metabolic Flexibility: Train your body to efficiently use both glucose and ketones.
3. Cellular Health & Autophagy: Promote cellular cleanup and renewal.
4. Hormetic Stress: Introduce controlled stressors to build resilience.
5. Neuroplasticity & Cognitive Enhancement: Continuously challenge and nourish the brain.
6. Inflammation Control: Minimize chronic inflammation.
7. Optimal Recovery: Prioritize sleep and active recovery.

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Phase 1: Month 1 - Foundation & Baseline (Weeks 1-4)

Goal: Establish routines, gather baseline data, introduce foundational habits, and gently adapt the body.

I. Tracking & Assessment (Start Week 1, Ongoing):

• Wearables:
  • Oura Ring / Whoop Strap: For sleep stages, HRV, resting heart rate, respiratory rate, body temperature. * Continuous Glucose Monitor (CGM - e.g., Levels, Nutrisense, Freestyle Libre): Crucial for understanding dietary impact. Wear for at least the first 2 months. * Bloodwork (Get done in Week 1):
  • Comprehensive Metabolic Panel (CMP)
  • Complete Blood Count (CBC)
  • Lipid Panel (incl. ApoB, Lp(a))
  • Inflammatory Markers (hs-CRP, homocysteine)
  • Hormone Panel (Total & Free Testosterone, SHBG, Estradiol, DHEA-S, Cortisol - AM/PM, Thyroid Panel - TSH, Free T3, Free T4, Reverse T3) * Vitamin D (25-OH)
  • HbA1c & Fasting Insulin
  • Iron Panel (Ferritin, Iron, TIBC)
  • Consider: IGF-1, NAD levels (specialized labs).
• Cognitive Baseline:
  • Cambridge Brain Sciences (CBS) or similar: Test memory, attention, reasoning.
  • Reaction Time Test: Online tools.
• Physical Baseline:
  • Strength: Max reps for push-ups, pull-ups, squats (or 1RM for key lifts if experienced).
  • Endurance: Timed 1.5-mile run or 2km row.
  • Body Composition: DEXA scan (gold standard) or InBody.
• Daily Journaling: Mood, energy levels, cognitive focus, digestion, any adverse reactions.

II. Dietary Protocol (Weeks 1-4):

• Focus: Clean, whole-food, lower-carb, anti-inflammatory.
• Eliminate: Processed foods, refined sugars, seed oils (canola, soy, corn, sunflower, safflower), gluten, dairy (initially, can reintroduce later if tolerated). * Macronutrient Target (Approximate): 40% Fat, 30% Protein, 30% Complex Carbs (from vegetables, low-glycemic fruits, sweet potatoes, quinoa). * Intermittent Fasting (IF):
  • Weeks 1-2: 14/10 (14 hours fasting, 10-hour eating window).
  • Weeks 3-4: 16/8 (16 hours fasting, 8-hour eating window).
• Hydration: Minimum 3 liters of filtered water daily. Add electrolytes, especially during fasting.

III. Supplement Stack (Start Low, Titrate Up):

• Foundation (Daily):
  • High-Quality Multivitamin/Mineral: (e.g., Thorne Basic Nutrients 2/Day).
  • Vitamin D3: 2000-5000 IU (adjust based on bloodwork).
  • Vitamin K2 (MK-7): 100-200 mcg.
  • Magnesium Glycinate/L-Threonate: 200-400mg (elemental) before bed.
  • Omega-3 Fish Oil (High EPA/DHA): 2-4g combined EPA/DHA.
  • Creatine Monohydrate: 5g daily (for muscle & cognition).
• Cellular Support (Introduce Week 2):
  • NMN (Nicotinamide Mononucleotide) or NR (Nicotinamide Riboside): NMN 250-500mg or NR 300mg, sublingually or with a sirtuin activator like resveratrol. (Cycle: 5 days on, 2 days off). * Trans-Resveratrol or Pterostilbene: Resveratrol 250-500mg or Pterostilbene 50-150mg (with NMN/NR, ideally with a fatty meal).

IV. Exercise Routine:

• Strength Training: 3x/week (full body or upper/lower split). Focus on compound movements (squats, deadlifts, presses, rows, pull-ups). 3-4 sets of 8-12 reps. * Zone 2 Cardio: 2-3x/week, 45-60 minutes (HR at 180-age bpm, or where you can hold a conversation).
• Mobility/Flexibility: Daily 10-15 minutes (yoga, dynamic stretching).
• NEAT (Non-Exercise Activity Thermogenesis): Aim for 10,000+ steps daily.

V. Stress Resilience & Sleep:

• Sleep Hygiene:
  • Consistent sleep/wake times (even on weekends).
  • Dark, cool (<68°F/20°C), quiet room.
  • No screens 90 mins before bed. Blue light blockers if necessary.
  • No caffeine after 12 PM.
• Stress Management:
  • Daily Meditation: 10-20 minutes (e.g., Headspace, Calm, Waking Up app).
  • HRV Morning Check: Use Oura/Whoop or an app like EliteHRV/HRV4Training. Note trends.
  • Breathwork: 5 minutes of box breathing (4s_in-4s_hold-4s_out-4s_hold) 1-2x/day.

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Phase 2: Month 2 - Optimization & Intensification (Weeks 5-8)

Goal: Introduce more advanced protocols, increase training intensity, and leverage CGM data for dietary fine-tuning.

I. Tracking & Assessment:

• Continue all Month 1 tracking.
• CGM Analysis: Identify foods causing significant glucose spikes. Experiment with food timing and combinations (e.g., fat/protein before carbs).

II. Dietary Protocol:

• Option 1: Cyclical Ketogenic Diet (CKD):
  • 5-6 days strict keto (<30g net carbs, 70-75% fat, 20-25% protein).
  • 1-2 days carb refeed (150-300g complex carbs). Monitor CGM closely.
• Option 2: Targeted Ketogenic Diet (TKD):
  • Strict keto most of the time, but consume 20-30g fast-acting carbs (e.g., dextrose, fruit) 30-60 mins pre-workout on intense training days. * Fasting:
  • Continue 16/8 or 18/6 daily IF.
  • Introduce one 24-36 hour water/electrolyte fast per week or bi-weekly.
• Nutrient Timing: Experiment with protein timing around workouts. Ensure adequate electrolytes, especially on keto/fasting.

III. Supplement Stack (Adjustments & Additions):

• Continue Foundational & Cellular Support from Month 1.
• Longevity & Mitochondrial Support:
  • CoQ10 (Ubiquinol form): 100-200mg daily.
  • PQQ (Pyrroloquinoline Quinone): 10-20mg daily (often combined with CoQ10).
  • Spermidine: 1-5mg (from wheat germ extract or pure form). (Cycle: 2 months on, 1 month off).
• Cognitive Boosters (Choose 1-2, cycle if desired):
  • Lion's Mane Mushroom: 500-1000mg extract daily.
  • Bacopa Monnieri: 300mg (standardized extract) daily.
  • Alpha-GPC or Citicoline: Alpha-GPC 300-600mg or Citicoline 250-500mg. (Use on cognitive demand days or cycle). * Senolytic Therapy (Advanced - Week 8):
  • Consider a short course (2-3 days) of senolytics to clear senescent cells.
  • Dasatinib (prescription, research carefully) + Quercetin: D: 100mg, Q: 1000mg.
  • OR Fisetin: High dose (20mg/kg bodyweight) for 2-3 consecutive days.
  • This is an advanced intervention. Consult a knowledgeable practitioner. Do not repeat frequently (e.g., every 4-6 months).

IV. Exercise Routine:

• Strength Training: 3-4x/week. Increase intensity (heavier weights, lower reps 5-8) or volume. Consider periodization (e.g., undulating). * HIIT (High-Intensity Interval Training): 1-2x/week. (e.g., 8 rounds of 30s sprint / 90s recovery on bike/rower). Replace one Zone 2 session. * Zone 2 Cardio: 2x/week, 45-75 minutes.

• Recovery & Resilience:

  • Sauna: 3-4x/week, 15-20 minutes at 175-195°F (80-90°C).
  • Cold Plunge/Cold Shower: 3-5x/week, 2-5 minutes at <59°F (15°C). (Ideally not immediately post-strength workout to preserve hypertrophy signals, but great on off days or after cardio).
    V. Stress Resilience & Sleep:

• HRV Biofeedback Training: Use apps like EliteHRV or a dedicated device (e.g., HeartMath Inner Balance) for 10-15 minutes daily to actively improve HRV coherence. * Neurofeedback Concepts (If accessible/interested):

  • Explore home devices like Muse for guided meditation and brainwave feedback.
  • Focus on protocols for alpha-wave enhancement (relaxation, focus) or SMR (sensory-motor rhythm for calm focus). This is more exploratory. * Sunlight Exposure: 15-30 minutes of morning sunlight exposure (without sunglasses) to regulate circadian rhythm.

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Phase 3: Month 3 - Refinement & Sustainability (Weeks 9-12)

Goal: Fine-tune protocols based on data, experiment with advanced techniques, and build sustainable habits for long-term success.

I. Tracking & Assessment:

• Continue all tracking.
• Mid-Point/End-Point Bloodwork (Week 12): Repeat key markers from Month 1 to assess changes (especially lipids, inflammation, hormones, HbA1c, insulin). * Re-test Cognitive & Physical Baselines.
• Review all data: What worked? What didn't? What felt best?

II. Dietary Protocol:

• Personalized Nutrition: Based on CGM data, bloodwork, and personal preference, refine your chosen dietary strategy (CKD, TKD, or a more moderate low-carb approach). * Fasting Mimicking Diet (FMD) (Optional - Week 9 or 10):
  • Consider a 5-day FMD (e.g., ProLon kit or DIY version - ~800-1100 calories day 1, ~700-800 calories days 2-5, specific macro ratios). This is a powerful autophagy trigger. * Time-Restricted Feeding (TRF): Settle into a sustainable TRF window (e.g., 16/8 or 14/10) that works long-term.

III. Supplement Stack (Refinement & Cycling):

• Review & Adjust: Based on bloodwork and feel, adjust dosages.
• Cycling Strategy:
  • NMN/NR: Continue 5 days on / 2 days off, or consider 1 month on / 1 week off.
  • Spermidine: If taken for 2 months, take a 1-month break.
  • Cognitive Enhancers: Cycle these more actively (e.g., 4 weeks on, 1-2 weeks off, or use as needed). * Consider (based on bloodwork/goals):
  • Berberine: 500mg 2-3x/day before meals (if glucose/insulin still high, cycle 4-8 weeks on, 2-4 weeks off). * TUDCA: 250-500mg for liver support, especially if on keto or many supplements.

IV. Exercise Routine:

• Periodization: Implement a more formal periodization model (e.g., block periodization focusing on hypertrophy, then strength, then power/endurance). * Advanced Techniques:
  • Blood Flow Restriction (BFR) Training: For one lighter strength session or accessory work to promote hypertrophy with lower loads. * Eccentric Overload: If equipment allows.
• Focus on Enjoyment & Sustainability: Find activities you love to ensure long-term adherence.

V. Stress Resilience & Sleep:

• Advanced Breathwork: Explore Wim Hof Method or Tummo breathing (use caution, learn properly).
• Nature Exposure ("Forest Bathing"): Spend at least 2 hours/week in nature.
• Gratitude Journaling: Daily practice to improve psychological well-being.
• Refine Sleep Stack (If needed, based on tracking):
  • L-Theanine: 200-400mg before bed.
  • Apigenin: 50mg.
  • Low-dose Melatonin (0.3-1mg) occasionally if circadian rhythm is off (not for chronic use).

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General Considerations Throughout the 3 Months:

• Listen to Your Body: This is paramount. If something feels off, dial it back. Don't push through genuine pain or extreme fatigue. * Flexibility: Life happens. Don't let one "off" day derail the entire plan. Get back on track with the next meal or workout. * Community/Support: Engage with other biohackers (responsibly) for ideas and support, but always filter through your own research and professional advice. * Research: Continuously educate yourself on the mechanisms behind these interventions.
• Patience & Consistency: True optimization is a marathon, not a sprint. Three months is a great start to build a powerful foundation.

This plan is dense and demanding. Prioritize what feels most impactful and manageable for you. The goal is to learn, adapt, and create a personalized system that enhances your longevity, physical prowess, and cognitive function for years to come. Good luck!

< The plan should be highly detailed and actionable."

Advanced 3-Month Biohacker Longevity Optimization Protocol

Executive Summary

This comprehensive protocol integrates cutting-edge longevity science, performance optimization, and biohacking strategies into a systematic 3-month program. The plan emphasizes measurable outcomes, safety, and progressive adaptation.

Month 1: Foundation & Baseline Establishment

Week 1-2: Assessment & Preparation

Baseline Testing

• Comprehensive Blood Panel:

  • Complete metabolic panel, lipid profile, HbA1c, fasting insulin
  • Hormones: Testosterone, estradiol, DHEA-S, cortisol (4-point), TSH, Free T3/T4
  • Inflammatory markers: hs-CRP, homocysteine, fibrinogen
  • Nutrients: Vitamin D, B12, folate, magnesium RBC, zinc, copper
  • Advanced: ApoB, Lp(a), omega-3 index, oxidized LDL

• Physical Assessment:_

  • DEXA scan for body composition
  • VO2 max testing
  • Grip strength measurement
  • Heart Rate Variability baseline (morning readings for 7 days)

• Cognitive Baseline:_

  • Cambridge Brain Sciences assessment
  • Reaction time testing (Human Benchmark)
  • Sleep quality assessment (Pittsburgh Sleep Quality Index)

Dietary Protocol - Month 1

Weeks 1-2: Metabolic Reset

• Modified Ketogenic Diet (70% fat, 20% protein, 10% carbs)
• Daily caloric intake: Calculate TDEE × 0.9 for mild deficit
• Meal timing: 16:8 intermittent fasting window (12pm-8pm feeding)

Sample Daily Menu:

• First Meal (12pm):

  • 3 eggs cooked in 1 tbsp grass-fed butter
  • 1/2 avocado
  • 2 cups mixed greens with 2 tbsp olive oil
  • 4 oz wild-caught salmon

• Second Meal (4pm):

  • 6 oz grass-fed beef
  • 2 cups steamed broccoli with 1 tbsp MCT oil
  • 1 oz macadamia nuts

• Final Meal (7pm):

  • 4 oz chicken thigh
  • Cauliflower rice with coconut oil
  • Green salad with pumpkin seeds

Weeks 3-4: Fasting Integration

• Tuesday/Thursday: 24-hour fasts (dinner to dinner)
• Continue 16:8 on other days
• Sunday: Refeed day with 150% normal calories, 30% carbs

Supplement Stack - Month 1

Morning (with first meal):

• NAD+ Support Complex:

  • NMN: 500mg
  • Resveratrol: 500mg (with fat source)
  • Quercetin: 500mg
  • Fisetin: 100mg

• Mitochondrial Support:

  • CoQ10 (ubiquinol): 200mg
  • PQQ: 20mg
  • Alpha-lipoic acid: 300mg

• Essential Stack:

  • Vitamin D3: 5000 IU (adjust based on blood levels)
  • Vitamin K2 (MK-7): 200mcg
  • Magnesium glycinate: 400mg
  • Zinc picolinate: 15mg

Afternoon:

• Cognitive Enhancement:
  • Lion's Mane: 1000mg
  • Bacopa Monnieri: 300mg (standardized to 50% bacosides)
  • Rhodiola Rosea: 200mg (3% rosavins, 1% salidroside)

Evening (2 hours before bed):

• Sleep & Recovery:
  • Magnesium threonate: 2000mg
  • L-theanine: 200mg
  • Ashwagandha (KSM-66): 600mg
  • Glycine: 3g

Exercise Protocol - Month 1

Monday/Thursday: Strength Training (45-60 minutes)

Workout A:

• Barbell squat: 4×6-8 @ 80% 1RM
• Romanian deadlift: 3×8-10
• Walking lunges: 3×12 each leg
• Leg curls: 3×12-15
• Calf raises: 4×15-20

Workout B:

• Bench press: 4×6-8 @ 80% 1RM
• Bent-over row: 4×8-10
• Overhead press: 3×8-10
• Pull-ups: 3×max reps
• Face pulls: 3×15-20

Tuesday/Friday: HIIT (20 minutes)

• 5-minute warm-up
• 8 rounds: 20 seconds all-out, 40 seconds recovery
• 5-minute cool-down
• Track: Power output, heart rate recovery

Wednesday: Zone 2 Cardio (45-60 minutes)

• Target: 180 - age = max heart rate
• Activities: Brisk walking, cycling, swimming
• Nasal breathing only

Saturday: Active Recovery

• 30 minutes yoga or mobility work
• 20 minutes sauna (if available)
• Cold exposure: 3 minutes cold shower

Sunday: Rest

Stress Resilience & Recovery - Month 1

Daily Practices:

• Morning HRV Training (10 minutes):

  • Use HRV biofeedback device (WHOOP, Oura, or dedicated HRV sensor)
  • Resonance breathing: 5 seconds in, 5 seconds out
  • Target: Increase HRV by 10% over baseline

• Meditation (20 minutes):

  • Week 1-2: Guided mindfulness (Headspace/Calm)
  • Week 3-4: Transition to unguided practice

• Evening Routine:

  • Blue light blocking glasses 2 hours before bed
  • Room temperature: 65-68°F
  • Complete darkness (blackout curtains)
  • White noise or silence

Tracking & Metrics - Month 1

Wearables Setup:

• Primary: WHOOP 4.0 or Oura Ring Gen 3
• Secondary: Continuous Glucose Monitor (Levels or Supersapiens)
• Optional: Eight Sleep pod for sleep optimization

Daily Tracking:

• Morning: HRV, resting heart rate, body temperature
• Throughout day: Steps (target 10,000), glucose responses
• Evening: Sleep readiness score
• Weekly: Body weight, body measurements, photos

Month 2: Optimization & Advanced Protocols

Dietary Protocol - Month 2

Weeks 5-6: Cyclical Ketogenic Diet

• Monday-Friday: Strict keto (<20g carbs)
• Saturday: Carb refeed (2g/kg body weight from sweet potatoes, white rice)
• Sunday: Modified keto (50g carbs)

Weeks 7-8: Extended Fasting

• One 48-hour fast (Wednesday dinner to Friday dinner)
• Preparation: Increase electrolytes 2 days prior
• During fast:
  • Snake juice: 2L water, 1 tsp pink salt, 1 tsp potassium chloride
  • Black coffee, green tea allowed
  • Light walking only

Supplement Stack - Month 2 (Additions/Modifications)

Cycling Protocol:

• Week 5-6: Add Sulforaphane (from broccoli sprouts): 40mg daily
• Week 7-8: Cycle off NAD+ precursors, maintain others

New Additions:

• Methylene Blue (pharmaceutical grade): 0.5mg/kg body weight, 2x/week
• C60 in olive oil: 5ml daily
• Spermidine: 5mg daily
• Rapamycin (prescription required): 5mg once weekly (consult physician)

Exercise Protocol - Month 2

Progressive Overload:

• Increase weights by 5-10% from Month 1
• Add blood flow restriction training to last set of each exercise

Monday/Thursday: Modified Strength

• Incorporate cluster sets for main lifts
• Add 2 minutes rest-pause sets for accessories

Tuesday/Friday: Advanced HIIT

• Wingate protocol: 4×30 seconds all-out, 4 minutes recovery
• Track peak power and fatigue index

Wednesday: MAF Training

• 60-75 minutes at MAF heart rate (180 - age)
• Monthly MAF test to track improvement

Saturday: Contrast Training

• 20 minutes sauna
• 3-5 minutes ice bath
• Repeat 3 rounds
• End with cold

Advanced Biohacking - Month 2

Photobiomodulation:

• Red light therapy: 10 minutes morning, 10 minutes evening
• Target areas: Face, chest, back
• Wavelengths: 660nm and 850nm

Neurofeedback Training:

• 2 sessions/week using Muse or similar device
• Focus on increasing alpha waves and gamma bursts

Grounding/Earthing:

• 20 minutes barefoot contact with earth daily
• Track inflammatory markers

Cognitive Enhancement Protocol - Month 2

Nootropic Cycling:

Week 5-6:

• Modafinil: 100mg, 2x/week (Tuesday/Friday)
• Noopept: 10mg sublingual, daily
• Aniracetam: 750mg with fat source, 2x daily

Week 7-8:

• Phenylpiracetam: 100mg, 3x/week
• L-theanine + Caffeine: 200mg/100mg for focus sessions
• Nicotinamide riboside: 300mg daily

Month 3: Advanced Integration & Personalization

Dietary Protocol - Month 3

Weeks 9-10: Protein Cycling

• Monday/Wednesday/Friday: High protein (1.5g/kg)
• Tuesday/Thursday: Low protein (0.5g/kg) - activate autophagy
• Weekend: Moderate protein (1g/kg)

Weeks 11-12: Personalized Approach

• Based on CGM data, create personalized meal timing
• Implement targeted supplementation based on Month 2 blood work

Exercise Protocol - Month 3

Periodization:

• Week 9-10: Deload (70% intensity)
• Week 11-12: Peak phase (test new 1RMs)

Advanced Techniques:

• German Volume Training for hypertrophy
• Velocity-based training for power
• Heart rate variability-guided training intensity

Longevity Interventions - Month 3

Hormetic Stressors:

• Hypoxic training: 3x/week breath holds
• Heat shock: 4x/week sauna at 180°F for 20 minutes
• Cold shock: Daily cold showers progressing to ice baths

Advanced Supplementation:

• Plasmalogens: 1mg daily
• Urolithin A: 500mg daily
• Ergothioneine: 5mg daily
• Beta-alanine: 3g daily for muscle endurance

Sleep Optimization - Month 3

Advanced Protocol:

• Temperature regulation: ChiliPad set to drop 2°F every 2 hours
• Pink noise during deep sleep phases
• Morning light exposure: 10,000 lux for 30 minutes upon waking
• Evening: Red light only after sunset

Final Assessment & Future Planning

Week 12 Testing:

• Repeat all baseline blood work
• DEXA scan comparison
• VO2 max retest
• Cognitive assessments
• Compile 3-month data trends

Data Analysis:

• Identify top 20% interventions by impact
• Create personalized long-term protocol
• Plan quarterly testing schedule

Safety Considerations & Disclaimers

1. Medical Supervision: Consult healthcare providers before starting, especially for prescription items
2. Individual Variation: Adjust protocols based on personal response
3. Quality Sources: Use third-party tested supplements only
4. Gradual Implementation: Don't start everything at once
5. Listen to Your Body: Stop any intervention causing adverse effects

Expected Outcomes

Based on scientific literature and anecdotal reports:

• 10-20% improvement in VO2 max
• 15-25% increase in HRV
• 5-10% reduction in body fat (if starting >15%)
• 20-30% improvement in cognitive test scores
• Significant improvements in energy and recovery
• Optimized bloodwork markers

Monthly Investment Estimate

• Supplements: $400-600
• Testing: $500-1000 (Month 1 & 3)
• Devices/Wearables: $500-1500 (one-time)
• Food: $600-800 (quality sources)
• Professional services: $200-500 (optional)

This protocol represents the cutting edge of longevity science and biohacking. Individual results will vary, and continuous optimization based on personal data is essential for long-term success. joaquintournier@Joaquins-MacBook-Pro Rival %

The Comprehensive 3-Month Longevity Optimization Protocol

Overview & Foundation

This protocol integrates cutting-edge biohacking strategies with evidence-based longevity research. Each com ponent is designed to work synergistically for maximum healthspan and performance optimization.

Core Pillars:

• Metabolic optimization through targeted nutrition
• Hormetic stress application
• Recovery and regeneration maximization
• Cognitive enhancement
• Biomarker tracking and adjustment

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Phase 1: Foundation Building (Weeks 1-4)

Dietary Protocol

Week 1-2: Metabolic Flexibility Training

• Daily Structure:
  • 16:8 Intermittent Fasting (eating window: 12pm-8pm)
  • Break fast with MCT oil (15ml) + electrolytes
  • Meal 1 (12pm): High protein, moderate fat, low carb
  • Meal 2 (6pm): Complete amino acid profile, healthy fats

Week 3-4: Modified Ketogenic Approach

• Macronutrient Ratios:
  • 70% fat, 25% protein, 5% carbs
  • Total calories: BMR × 1.2-1.4 (depending on activity)
• Carb Cycling: 20g net carbs 5 days, 50-100g on training days
• Key Foods:
  • Grass-fed beef, wild salmon, pasture-raised eggs
  • Avocados, MCT oil, extra virgin olive oil
  • Leafy greens, cruciferous vegetables
  • Macadamia nuts, Brazil nuts (2-3 daily for selenium)

Supplement Stack - Phase 1

Morning Stack (7am):

• NAD+ Precursor (Nicotinamide Riboside): 300mg
• Resveratrol: 500mg (with fat for absorption)
• Curcumin (with piperine): 1000mg
• Vitamin D3: 4000 IU + K2 (MK-7): 200mcg
• Magnesium Glycinate: 400mg
• Omega-3 (EPA/DHA): 2g

Pre-Workout (30min before exercise):

• Creatine Monohydrate: 5g
• Beta-Alanine: 3g
• L-Citrulline: 6g
• Rhodiola Rosea: 300mg

Evening Stack (8pm):

• Magnesium Threonate: 2g
• Melatonin: 0.5mg (micro-dose)
• Glycine: 3g
• Ashwagandha (KSM-66): 600mg

Weekly Additions:

• Spermidine: 1mg (3x/week)
• Rapamycin: 5mg (once weekly - consult physician)

Exercise Protocol - Phase 1

Monday - Strength Training (Lower Body Focus):

• Warm-up: 10min dynamic movement
• Squats: 4×6-8 (70-80% 1RM)
• Romanian Deadlifts: 3×8-10
• Bulgarian Split Squats: 3×10 each leg
• Calf Raises: 3×15
• Core Circuit: 10min
• Cool-down: 10min stretching

Tuesday - HIIT Cardio:

• 5min warm-up
• 8×30sec all-out / 90sec recovery
• 5min cool-down
• Total: 25min

Wednesday - Active Recovery:

• 30min zone 2 cardio (nasal breathing only)
• Yoga or mobility work: 20min
• Sauna: 15-20min at 80-90°C

Thursday - Strength Training (Upper Body):

• Pull-ups/Chin-ups: 4×6-8
• Overhead Press: 4×6-8
• Rows: 3×8-10
• Dips: 3×10-12
• Bicep/Tricep superset: 3×12

Friday - Zone 2 Cardio:

• 45-60min at 60-70% max HR
• Monitor via HRV device

Saturday - Functional Movement:

• Compound movements
• Farmer's walks, Turkish get-ups
• Balance and coordination drills
• 45min total

Sunday - Complete Rest or Gentle Movement

Stress Resilience & Recovery - Phase 1

Daily HRV Training:

• Morning HRV measurement (HeartMath Pro, WHOOP, or Oura)
• 10min coherent breathing (5sec in, 5sec out)
• Adjust training intensity based on HRV trends

Weekly Protocols:

• Sauna: 3×/week, 15-20min at 80-90°C
• Cold exposure: 3×/week, 2-3min cold shower (15°C or below)
• Meditation: Daily 10-20min (Headspace or Waking Up app)

Sleep Optimization:

• Consistent sleep/wake times (±30min)
• Blue light blocking glasses after sunset
• Room temperature: 18-19°C
• Complete darkness (blackout curtains, eye mask)
• Sleep tracking via Oura Ring or WHOOP

Tracking & Biomarkers - Phase 1

Daily Tracking:

• HRV (morning)
• Sleep quality and duration
• Ketone levels (blood or breath)
• Glucose (fasting and post-meal)
• Energy levels (1-10 scale)
• Cognitive performance (simple tests)

Week 4 Lab Panel:

• Complete Blood Count (CBC)
• Comprehensive Metabolic Panel (CMP)
• Lipid panel (including particle size)
• HbA1c and fasting insulin
• Inflammatory markers (CRP, IL-6)
• Hormone panel (testosterone, cortisol, thyroid)
• Vitamin D, B12, folate
• Omega-3 index

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Phase 2: Optimization (Weeks 5-8)

Advanced Dietary Protocol

Cyclic Ketogenic Diet with Targeted Carb Timing:

• 5 days ketogenic: <20g net carbs
• 1 day moderate carb: 100-150g (training day)
• 1 day higher carb: 200-250g (refeed)

Intermittent Fasting Progression:

• Week 5-6: 18:6 protocol
• Week 7-8: Two 24-hour fasts per week

Meal Timing Optimization:

• Post-workout: Protein + targeted carbs (if carb day)
• Pre-sleep: Casein protein or bone broth
• Electrolyte timing around workouts

Supplement Stack - Phase 2 (Cycling Protocol)

Week 1 & 3 of Phase 2:

• Continue Phase 1 stack
• Add: Berberine 500mg (with meals on carb days)
• Add: Alpha-GPC 600mg (pre-workout)

Week 2 & 4 of Phase 2:

• Reduce NAD+ precursor to 150mg
• Add: PQQ 20mg
• Add: Urolithin A 500mg
• Cycle off Rhodiola (week 2 only)

New Additions:

• Fisetin: 100mg (2 consecutive days per month)
• Quercetin: 500mg (with zinc 15mg)
• NMN: 250mg (alternate weeks with NR)

Exercise Protocol - Phase 2

Periodization Approach:

• Week 5-6: Strength focus (3-6 rep range)
• Week 7-8: Power and explosiveness

New Additions:

• VO2 Max Training: Weekly 4×4min intervals at 90-95% max HR
• Strength Standards Target:
  • Deadlift: 2× body weight
  • Squat: 1.5× body weight
  • Bench/Push-up equivalent: 1.2× body weight

Weekly Split:

• Monday: Lower Power
• Tuesday: HIIT/VO2 Max
• Wednesday: Upper Strength
• Thursday: Zone 2 + Mobility
• Friday: Full Body Functional
• Saturday: Long Zone 2 (60-90min)
• Sunday: Active recovery

Advanced Stress Resilience

Wim Hof Breathing Protocol:

• 3 rounds daily
• 30-40 deep breaths per round
• Retention holds progressing from 1-3 minutes
• Combine with cold exposure

HRV Training Progression:

• Coherent breathing: 15min daily
• HRV biofeedback training
• Stress inoculation through controlled stressors

Neurofeedback Integration:

• Alpha wave training (8-12 Hz)
• SMR training (12-15 Hz) for focus
• 20min sessions 3×/week

Advanced Tracking

Continuous Glucose Monitor:

• FreeStyle Libre or Dexcom
• Track glucose variability
• Optimize meal timing and composition

Advanced Sleep Tracking:

• Deep sleep percentage target: >20%
• REM sleep target: >20%
• Sleep efficiency: >85%

Cognitive Testing:

• Weekly: Dual N-Back training
• Reaction time tests
• Memory assessments

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Phase 3: Peak Performance (Weeks 9-12)

Precision Nutrition Protocol

Chronobiology-Optimized Eating:

• Largest meal: 12-2pm (circadian peak)
• Minimal evening calories
• Protein timing: 1.6-2.2g/kg body weight
• Strategic carb timing around workouts only

Advanced Fasting Protocols:

• Week 9: Two 36-hour fasts
• Week 10: One 48-hour fast (with medical supervision)
• Week 11-12: 20:4 daily with 2×24-hour weekly

Micronutrient Precision:

• Personalized based on genetic testing (MTHFR, APOE)
• Targeted deficiency correction from lab results
• Anti-inflammatory food focus

Peak Performance Supplement Stack

Nootropic Stack (Training Days):

• Modafinil: 100mg (if legally prescribed)
• Lion's Mane: 1000mg
• Bacopa Monnieri: 600mg
• Phosphatidylserine: 300mg
• Alpha-GPC: 600mg

Longevity Stack (Daily):

• Rapamycin: 5mg weekly (physician supervised)
• Metformin: 500mg (if insulin resistant)
• Spermidine: 1mg daily
• Urolithin A: 500mg
• NAD+ precursor: 500mg

Performance Stack:

• Creatine: 5g daily
• Beta-Alanine: 3g daily
• HMB: 3g daily
• Citrulline Malate: 8g pre-workout

Elite Exercise Protocol

Strength-Power Fusion:

• Complex training (heavy lift + explosive movement)
• Cluster sets for power development
• Accommodating resistance (bands/chains)

Metabolic Conditioning:

• Lactate threshold training
• VO2 max intervals
• Aerobic power development

Recovery Modalities:

• Contrast therapy (hot/cold)
• Compression therapy
• Red light therapy (660-850nm): 20min daily
• Percussive therapy (Theragun)

Advanced Biohacking Technologies

Photobiomodulation:

• Red light panel: 660nm + 850nm
• 20min daily exposure
• Target: mitochondrial optimization

Pulsed Electromagnetic Field (PEMF):

• 8Hz frequency for recovery
• 30min sessions post-workout

Hyperbaric Oxygen Therapy:

• 1.3-1.5 ATA pressure
• 60-90min sessions
• 2-3×/week for recovery enhancement

Stress Mastery & Cognitive Enhancement

Advanced HRV Protocols:

• Real-time HRV feedback during stress
• Progressive stress inoculation
• Target: HRV >50ms (RMSSD)

Meditation Progression:

• 30min daily practice
• Vipassana or concentration techniques
• Neurofeedback-assisted meditation

Cognitive Training:

• Working memory training
• Processing speed enhancement
• Executive function optimization

Comprehensive Testing & Optimization

Week 12 Advanced Panel:

• Comprehensive hormonal assessment
• Advanced lipid analysis (NMR)
• Inflammatory markers
• Oxidative stress markers
• Telomere length testing
• Biological age assessment

Performance Testing:

• VO2 max testing
• Body composition (DEXA scan)
• Cognitive assessment battery
• Strength and power testing
• Flexibility and mobility assessment

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Daily Schedule Template (Phase 3)

6:00 AM: Wake, HRV measurement, morning supplements 6:15 AM: Meditation + breathing exercises 6:45 AM: Red light therapy 7:15 AM: Exercise (fasted) 8:30 AM: Post-workout nutrition 12:00 PM: Main meal (largest) 2:00 PM: Cognitive training/work 6:00 PM: Light meal (if eating day) 7:00 PM: Evening walk + family time 8:00 PM: Sauna or cold exposure 9:00 PM: Blue light blocking, evening supplements 10:00 PM: Sleep preparation 10:30 PM: Sleep

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Safety Considerations & Monitoring

Red Flags to Monitor:

• Persistent HRV decline
• Sleep quality deterioration
• Extreme fatigue or mood changes
• Digestive issues
• Injury or overtraining symptoms

Medical Supervision Required:

• Rapamycin protocols
• Extended fasting (>24 hours)
• Any prescription nootropics
• Hormone optimization

Adjustment Protocols:

• Weekly plan modifications based on biomarkers
• Deload weeks if overreaching detected
• Supplement cycling to prevent tolerance

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Expected Outcomes (3-Month Targets)

Biomarkers:

• Fasting glucose: <90 mg/dL
• HbA1c: <5.4%
• Triglycerides: <100 mg/dL
• HDL: >60 mg/dL
• CRP: <1.0 mg/L
• Resting HR: Decrease 5-10 bpm

Performance:

• VO2 max: Increase 10-15%
• Strength gains: 15-25%
• Body fat: Decrease 3-5%
• Cognitive scores: Improve 10-20%
• HRV: Increase 20-30%

Subjective:

• Energy levels: Sustained throughout day
• Sleep quality: >85% efficiency
• Stress resilience: Improved recovery
• Mental clarity: Enhanced focus and memory

This protocol should be implemented under professional guidance and adjusted based on individual responses a nd biomarker feedback.

Of course. Here is a comprehensive, cutting-edge 3-month longevity and performan ce plan designed for a dedic ated biohacker.

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Disclaimer: Extreme Ownership & Medical Consultation

This is an advanced and aggressive protocol. It is not medical advice. Before be ginning, you must consul t with a qualified physician. Conduct comprehensive baseline blood work and repe at it after the 3-month period to objectively track changes and ensure safety. Y ou are the CEO of your own health; this plan is a strategic blueprint, not a pre scription. Listen to your body above all else.

Guiding Principles

1. N=1 Experimentation: You are the subject. Track everything, correlate da ta, and adjust based on your unique physiology. 2. Data-Driven Decisions: Subjective feelings a re important, but objective data from wearables and bloo d work is paramount. 3. Stress as a Signal: We will strategically ap ply hormetic stressors (fasting, exercise, heat, cold) t o trigger adaptive, anti-aging responses. 4. Autonomic Balance: The core goal is to impro ve the balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems, tracked via Heart Rate V ariability (HRV).

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Phase 1: Month 1 - Foundation & Baseline

Goal: Establish consistent habits, gather baseline data, and adapt the body to new metabolic pathways.

1. Diet & Nutrition Protocol

• Model: Metabolic Flexibility & Time-Restricted Eating (TRE).
• Protocol:
  • Diet: A clean, whole-foods, low-inflammatory diet. Eliminate gluten, dairy (unless A2/fermented) , processed sugar, and industrial seed oils (canola, soy, etc.). * Macros: 40% Protein (aim for 1.6-2.2g/kg bodyweight), 40% Healthy Fats (avocado, olive oil, nuts , seeds), 20% Low-Glycemic Carbs (berries, sweet potatoes, quinoa). * Fasting: 16:8 TRE daily. 16-hour fast, 8 -hour eating window (e.g., 12 PM - 8 PM). This improves insulin sensitivity and cellular cleanup (autophagy). * Hydration: Drink half your body weight i n ounces of filtered water daily. Add high-quality elect rolytes (e.g., LMNT, Re-Lyte) especially in the morning to support adrenal funct ion.

2. Supplement Stack

• Foundational Stack (Daily):
  • Magnesium L-Threonate: 200-300mg (before bed for cognitive and relax ation benefits).
  • Vitamin D3/K2: 5,000 IU D3 / 100mcg K2 (with first meal).
  • High-Quality Fish Oil: 2-4g total EPA/DHA (aim for >1000mg EPA).
  • Creatine Monohydrate: 5g daily (anytime). For muscle and cognitive p erformance.
• Month 1 Advanced Stack (Cellular Energy):
  • NMN or NR: 500-1000mg NMN or 300mg NR (morning). To boost NAD+ level s for energy and repair.
  • Coenzyme Q10 (Ubiquinol form): 200mg (with first meal). Critical for mitochondrial function.

3. Exercise & Recovery

• Framework (inspired by Peter Attia's "Centenarian Decathlon"):
  • Strength Training (3x/week): Full body or Push/Pull/Legs split. Focu s on compound movements: Squ ats, Deadlifts, Overhead Press, Rows, Bench Press. 8-12 rep range, focusing on p erfect form. * Zone 2 Cardio (2-3x/week): 45-60 minutes . This is steady-state cardio where you can hold a conve rsation. Builds mitochondrial efficiency. * Zone 5 / HIIT (1x/week): 4x4 protocol: 4 minutes at ~90% max heart rate, followed by 3 minutes o f active recovery. Repeat 4 times. * Recovery: Daily 10-minute mobility routi ne (e.g., GOWOD, The Ready State). Prioritize 7-9 hours of high-quality sleep.

4. Stress Resilience & Cognitive Training

• Morning Routine (Non-Negotiable):
  1. No phone for the first 60 minutes.
  2. Hydrate with water and electrolytes.
  3. Get 10 minutes of direct morning sunlight in your eyes to set your circa dian rhythm.
• Meditation: 15 minutes daily using an app like Waking Up or Sam Harris.
• HRV Training: 5-10 minutes daily with a device like HeartMath Inner Bala nce or the EliteHRV app. Foc us on coherence breathing.

5. Tracking & Data

• Wearables: Oura Ring or WHOOP Band (for Sleep, HRV, Recovery Score), and a Continuous Glucose Monito r (CGM) like Levels or Nutrisense to see your real-time response to food. * Software: Cronometer for meticulous diet tra cking. A simple spreadsheet to track sleep scores, HRV, workout performance, and subjective mood/energy levels. * Baseline Blood Work: Get it done this month. (See full list at the end).

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Phase 2: Month 2 - Optimization & Intensification

Goal: Introduce more advanced hormetic stressors and personalize protocols b ased on Month 1 data.

1. Diet & Nutrition Protocol

• Model: Cyclical Ketogenic Diet (CKD) with a monthly prolonged fast.
• Protocol:
  • Keto Cycle: 5 days in nutritional ketosis (<30g net carbs), followed by 2 days of strategic carb -reloading (150-200g clean carbs). This optimizes metabolic flexibility, growth hormone, and testosterone while replenishing glycogen for performance. Time your carb-reloads on your heaviest training days. * Prolonged Fast : One 36-hour water-only fast (with electrolytes) this month. Start after dinn er o n Day 1, fast all of Day 2, and break the fast with a light meal on the morning of Day 3. This is a powerful trigger for autophagy.

2. Supplement Stack

• Continue Foundational Stack.
• Month 2 Advanced Stack (Cognitive & Stress Modulation - Cycle 5 days on, 2 days off):
  • Rhodiola Rosea: 300mg (morning). Adaptogen for mental stamina and st ress resilience.
  • Ashwagandha (KSM-66): 300mg (evening). To lower cortisol and improve sleep quality.
  • Alpha-GPC: 300-600mg (pre-workout or before focused work). A potent choline source for acetylcho line production, enhancing focus.

3. Exercise & Recovery

• Strength Training: Shift focus to progressive overload. Increase weight, reps, or sets. Introduce on e "unstable" exercise per session (e.g., single-leg RDLs) to improve stability. * Zone 2 Cardio: Increase duration to 60-75 mi nutes.
• Zone 5 / HIIT: Maintain the 4x4 protocol but aim to increase the power o utput (speed, incline, resis tance) during the "on" intervals. * Advanced Recovery:
  • Sauna: 3-4x/week. 20 minutes at ~180-190°F (80-87°C), followed by a brief cool-down.
  • Cold Plunge: 3-4x/week. 2-5 minutes in water <59°F (15°C). Do this * after* sauna or a few hours after strength training to not blunt the inflammatory response for muscle grow th.

4. Stress Resilience & Cognitive Training

• Neurofeedback Concepts: Explore flow state triggers. Structure a 90-minu te "deep work" block daily, free from all distractions. Use specific music (e.g., Brain.fm, Endel) designed to promote focus. * Breathwork: Introduce more intense breathwor k 2-3x/week. Wim Hof Method or Box Breathing (4-sec inha le, 4-sec hold, 4-sec exhale, 4-sec hold) for 5 minutes to consciously regulate your nervous system.

5. Tracking & Data

• CGM Analysis: Review your Month 1 CGM data. Identify which foods spike y our glucose and eliminate th em. Note the glucose-blunting effect of post-meal walks. * HRV-Guided Training: Use your morning HRV sc ore (e.g., from Oura/WHOOP) to dictate training intensit y. If your recovery is low (red/yellow), consider swapping a HIIT session for Zo ne 2 or a mobility day.

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Phase 3: Month 3 - Refinement & Peak Performance

Goal: Fine-tune the system, introduce advanced longevity protocols, and soli dify habits for the long ter m.

1. Diet & Nutrition Protocol

• Model: Personalized Protocol with Fasting Mimicking Diet (FMD).
• Protocol:
  • Personalized Diet: Using your data, decide what works best: continue CKD, revert to the metaboli c flexibility model, or try a targeted ketogenic approach (keto only on rest day s). * Fasting Mimicking Diet (FMD): For 5 cons ecutive days this month, implement a DIY or ProLon FMD. This involves a very low-calorie, low-protein diet (~800 calories/day) to trigge r deep autophagy and stem cell regeneration without the difficulty of a full wat er fast.

2. Supplement Stack

• Continue Foundational Stack.
• Month 3 Advanced Stack (Senolytic & Mitochondrial Support):
  • Senolytic Therapy: During your FMD or prolonged fast, take a high-do se combination of *Fisetin
• (20mg/kg) and Quercetin (500-1000mg). This helps clear senescent "zombie" cells. This is highly experimental. * Urolithin A: 500mg daily. A powerful postbiotic that stimulates mitophagy (the clearing of d amag ed mitochondria). * Consider a Rapamycin trial (Prescription O nly): This is the frontier of biohacking. A low-dose p rotocol (e.g., 5-6mg once weekly) is being studied for its potent mTOR inhibitio n and anti-aging effects. This requires a progressive doctor and is a significan t decision.

3. Exercise & Recovery

• Advanced Modalities:
  • Blood Flow Restriction (BFR) Training: 1-2x/week, add BFR to accesso ry movements (e.g., bicep cu rls, leg extensions) using light weight (20-30% 1RM) to stimulate muscle growth with minimal systemic stress. * *VO2 Max Test:
• If possible, get a lab-based VO2 max test to precisely define your training zo nes (Zone 2/5) for maximum efficiency. * Recovery:
  • Contrast Therapy: Alternate 3 minutes hot (sauna) with 1 minute cold (plunge). Repeat 3-5 times.
  • Red Light Therapy (PBM): Use a red/near-infrared light panel for 10- 15 minutes daily on target m uscles or systemically for enhanced recovery and skin health.

4. Stress Resilience & Cognitive Training

• Advanced Cognitive Training: Move beyond simple apps. Engage in 20 minut es of "Dual N-Back" training 3x/week to genuinely challenge and improve working memory. * Philosophical Resilience: Incorporate journa ling with a Stoic focus. Each evening, write down: 1) Wh at went well? 2) What was a challenge and how did I respond? 3) What can I do be tter tomorrow? This builds mental antifragility.

5. Tracking & Data

• End-of-Plan Blood Work: Repeat the same blood panel you took at the begi nning.
• Comprehensive Review: Sit down with all your data: blood work, wearable stats, training logs, and su bjective notes. * What correlated with high HRV/recovery score s?
  • What diet made you feel and perform best?
  • What supplements had a noticeable effect?
  • What were the objective changes in your blood biomarkers?
• Plan for the Future: Use this comprehensive review to build your sustain able, long-term personal hea lth protocol.

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Essential Baseline & Follow-up Blood Panel

• Lipids: ApoB, Lp(a), LDL-P (particle number), HDL-C, Triglycerides.
• Inflammation: hs-CRP, Homocysteine.
• Metabolic Health: HbA1c, Fasting Insulin, Fasting Glucose (to calculate HOMA-IR).
• Hormones: Total & Free Testosterone, DHEA-S, Estradiol (E2), SHBG.
• Key Nutrients: Vitamin D, B12, Magnesium RBC.
• Longevity (Advanced): Consider a biological age test like GlycanAge or T ruAge to get a pre/post meas urement of your epigenetic age.