Longevity Optimization Protocol (3-Month Timeline)

Month 1: Establish Foundational Habits & Baseline Metrics

• Full biomarker panel & epigenetic age test.
• Wearable setup: Oura/WHOOP, CGM, HR chest strap.
• Diet: 5-day keto (70/25/5) + 2 carb-refeed days; 16:8 IF + weekly 24-h fast.
• Supplements (key): NMN 500 mg, Resveratrol 500 mg, Omega-3 3 g, D3/K2 5 000 IU/200 µg, CoQ10 200 mg, Mg 400 mg, Glycine 3 g, Ashwagandha 300 mg.
• Training: Strength ×3, Zone 2 ×2, HIIT ×1, daily mobility, sauna 3×.
• Stress Resilience: HRV breathing 10 min/d, meditation, cold exposure 3×.

Month 2: Optimization & Senolytics

• Diet: Cyclical keto, monthly 48-h fast.
• Add-on Supps: Rapamycin 6 mg weekly (MD-guided), Fisetin 20 mg/kg ×2 d monthly, Metformin 500 mg/d, Creatine 5 g/d.
• Training: Periodized strength, HIIT 2–3×, longer Zone 2.
• Recovery: Weekly float tank, professional neurofeedback.

Month 3: Peak Performance & Personalization

• Diet: Mediterranean keto; maintain IF + 72-h fast.
• Nootropics: Lion's Mane 500 mg, Bacopa 300 mg, Rhodiola 200 mg (4 w on/1 off).
• Training: Explosive lifts, sled sprints, recovery deload week.
• Advanced Tech: tDCS/PBM sessions, full-day mindfulness retreat monthly.

Monthly Review

• Analyze HRV, CGM, sleep; repeat lab work; iterate stack.

Safety

Always consult qualified professionals before starting senolytics, rapamycin, or metformin.

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.

Below is a comprehensive, cutting-edge 3-month longevity plan designed specifically for a biohacker aiming to optimize longevity (e.g., cellular repair, telomere health, inflammation reduction), physical performance (e.g., strength, endurance, recovery), and cognitive performance (e.g., focus, memory, neuroplasticity). This plan draws from the latest research in biohacking, longevity science (e.g., inspired by David Sinclair's work on sirtuins and NAD+), and performance optimization (e.g., protocols from Huberman Lab and Rhonda Patrick).

Important Assumptions and Disclaimers

• Target Audience: Assumes you're a healthy adult (25-50 years old) with no major medical conditions. If you have health issues, consult a physician before starting. Get baseline bloodwork (e.g., via InsideTracker or a lab: include CRP for inflammation, fasting insulin, telomere length if possible, NAD+ levels, VO2 max).
• Personalization: This is a template—adjust based on your baseline (e.g., via wearables). Track progress weekly.
• Safety: Supplements can interact; cycle to prevent tolerance. Fasting isn't for everyone (e.g., avoid if underweight or pregnant). Monitor for side effects.
• Resources Needed: Wearables (Oura Ring or Whoop for HRV/sleep; Garmin for fitness; CGM like Levels for blood sugar). Apps: MyFitnessPal for diet, Zero for fasting, Insight Timer for meditation.
• Overall Goals: By Month 3, aim for: 10-15% body fat reduction, 20% HRV improvement, enhanced VO2 max, better sleep scores (90+ on Oura), and subjective cognitive gains (e.g., via brain training apps like Lumosity).

The plan is divided into three monthly phases: Foundation (Month 1) for building habits and baselines; Optimization (Month 2) for intensifying protocols; Integration (Month 3) for peaking and sustainability. Each phase includes detailed sections on diet, supplements, exercise, tracking, stress resilience, and other biohacks.

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Month 1: Foundation Building

Focus: Establish metabolic flexibility, baseline tracking, and gentle introductions to protocols. Goal: Reduce inflammation, improve sleep, and build resilience without overload.

Dietary Protocol

• Base Diet: Cyclical Ketogenic Diet (CKD) variation—5 days strict keto (under 50g carbs/day, 70-80% fats, 15-20% protein, 5-10% carbs) + 2 carb refeed days (150-300g carbs from whole foods like sweet potatoes, quinoa) to support thyroid function and prevent keto adaptation fatigue.
  • Daily Macros (for 2000kcal baseline; adjust via app): 150-180g fat, 80-100g protein, 20-50g carbs on keto days.
  • Sample Daily Meal Plan:
    • Breakfast: Bulletproof coffee (coffee + 1 tbsp MCT oil + 1 tbsp grass-fed butter) + 2 eggs with avocado.
    • Lunch: Grilled salmon (6oz) with broccoli and olive oil dressing.
    • Dinner: Grass-fed steak (6oz) with kale salad and macadamia nuts.
    • Snacks: Handful of almonds or celery with almond butter.
    • Refeed Days (e.g., weekends): Add berries, oats, or rice; focus on anti-inflammatory foods (e.g., blueberries for polyphenols).
• Fasting Regimen: Time-Restricted Eating (TRE) 16:8 window (e.g., eat 12pm-8pm). One 24-hour fast per week (water, black coffee, electrolytes only) to promote autophagy.
• Hydration: 3-4L water/day + electrolytes (e.g., LMNT packets: 1g sodium, 200mg potassium).

Supplement Stack

Cycle: Take daily unless noted; split doses AM/PM. Source high-quality (e.g., Thorne, Life Extension).

• Longevity Stack: NMN (500mg/day AM for NAD+ boosting; cycle 5 days on/2 off) + Resveratrol (250mg/day with fat for bioavailability) + Fisetin (100mg/day as a senolytic to clear senescent cells).
• Performance Stack: Creatine monohydrate (5g/day post-workout) + Beta-Alanine (3g/day for endurance) + Omega-3 (2g EPA/DHA from fish oil).
• Cognitive Stack: Lion's Mane (1g/day for neurogenesis) + Bacopa Monnieri (300mg/day for memory).
• Recovery/Support: Magnesium glycinate (400mg PM for sleep) + Vitamin D3 (2000IU/day if deficient) + Curcumin (500mg/day with black pepper for anti-inflammation).

Exercise Routine

• Weekly Schedule (45-60 min sessions, 5 days/week; rest or light walks on off days):
  • Days 1,3,5: Strength Training (full-body; 3 sets of 8-12 reps): Squats, deadlifts, bench press, rows. Use progressive overload (increase weight 5% weekly).
  • Days 2,4: HIIT (20-30 min): 30s sprint/30s rest x 8 rounds (e.g., bike or burpees). Include 10 min zone 2 cardio (easy jog at 60-70% max HR).
  • Recovery: Daily 10 min mobility (yoga poses) + foam rolling.
• Personalization: Track via Garmin—aim for 150-200 active minutes/week. If beginner, reduce intensity.

Advanced Wearable Tracking

• Devices: Oura Ring (sleep/HRV) + Whoop (strain/recovery) + Levels CGM (blood glucose).
• Daily Metrics: Monitor HRV (aim >50ms), sleep (7-9 hours, >85% efficiency), resting HR (<60bpm), blood glucose (stable 70-100mg/dL).
• Weekly Review: Log in a journal—adjust if HRV drops (e.g., add rest day).

Stress Resilience Techniques

• HRV Training: 10 min/day resonant breathing (via Elite HRV app: 6 breaths/min to boost parasympathetic tone).
• Neurofeedback Concepts: Use Muse headband (10 min/day meditation sessions) for alpha wave training to enhance focus.
• Daily Practice: 5 min gratitude journaling + evening wind-down (no screens 1 hour before bed).

Other Biohacks

• Sleep Optimization: 10-6 sleep window; black-out room, 68°F temp. Aim for 90+ Oura score.
• Cold Exposure: 3 min cold shower (50°F) 3x/week for dopamine and brown fat activation.
• Weekly Check-In: Blood pressure, weight, and subjective energy (1-10 scale).

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Month 2: Optimization

Focus: Intensify for metabolic and neural adaptations. Build on Month 1 baselines—expect improved energy and focus. Goal: Enhance mitochondrial function, muscle hypertrophy, and cognitive sharpness.

Dietary Protocol

• Base Diet: Targeted Ketogenic Diet (TKD) variation—strict keto base + 20-30g carbs pre/post-workout (e.g., from glucose tabs or fruit) for performance without breaking ketosis. Increase protein to 1.6g/kg body weight for muscle preservation.
  • Sample Adjustments: Add exogenous ketones (e.g., 10g BHB salts pre-HIIT) on training days.
  • Macros: 160-200g fat, 100-120g protein, 30-60g carbs (targeted).
• Fasting Regimen: Extend to 18:6 TRE daily. One 36-hour fast bi-weekly (e.g., dinner to breakfast +1 day) with bone broth for electrolytes to amplify AMPK activation and longevity pathways.
• Advanced Twist: Incorporate polyphenol-rich foods (e.g., 1 cup berries on refeed) for sirtuin activation.

Supplement Stack

Cycle: Introduce rotations; e.g., week 1-2 full stack, week 3-4 reduce NMN to 250mg.

• Longevity Stack: Add Spermidine (1mg/day from wheat germ extract for autophagy) + Quercetin (500mg/day as senolytic; take with Fisetin on fasting days).
• Performance Stack: Add Citrulline Malate (6g pre-workout for nitric oxide) + Beetroot extract (500mg for endurance).
• Cognitive Stack: Rotate in Alpha-GPC (300mg/day for choline) + Phosphatidylserine (200mg/day for cortisol control).
• Recovery/Support: Add Ashwagandha (600mg/day for stress) + CoQ10 (200mg/day for mitochondrial health).

Exercise Routine

• Weekly Schedule (60-75 min sessions, 6 days/week):
  • Days 1,4: Strength (upper/lower split; 4 sets of 6-10 reps): Focus on compounds + accessories (e.g., pull-ups, lunges).
  • Days 2,5: HIIT (30-40 min): Tabata-style (20s max effort/10s rest x 8) + 15 min zone 2 (e.g., rowing).
  • Days 3,6: Active Recovery—30 min yoga or Pilates + 10 min sauna (if available) for heat shock proteins.
  • Personalization: Use Whoop strain score—keep under 15/21 daily; if >18, deload.
• Progression: Add drop sets or supersets for hypertrophy.

Advanced Wearable Tracking

• Metrics Expansion: Track ketones (via urine strips or blood meter; aim 0.5-3.0mmol/L). Use CGM to ensure <140mg/dL spikes post-carb.
• Data Integration: Sync to app like TrainingPeaks—analyze trends (e.g., correlate low HRV with poor sleep for adjustments).
• Biomarker Check: Mid-month bloodwork for inflammation markers.

Stress Resilience Techniques

• HRV Training: Advance to biofeedback games (e.g., HeartMath app: 15 min/day to train coherence).
• Neurofeedback: Incorporate binaural beats (via Brain.fm app) during work for theta wave enhancement (20 min/day).
• Daily Practice: 10 min box breathing (4-7-8 technique) + progressive muscle relaxation PM.

Other Biohacks

• Heat Therapy: 20 min infrared sauna 3x/week for detoxification and HSP70 activation.
• Peptide Intro: If accessible (under medical supervision), add BPC-157 (250mcg/day sublingual) for recovery—cycle 2 weeks on/2 off.
• Cognitive Training: 15 min/day Lumosity for neuroplasticity.

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Month 3: Integration and Peak Performance

Focus: Fine-tune for sustainability and peak outputs. Goal: Lock in habits for long-term longevity while pushing performance boundaries.

Dietary Protocol

• Base Diet: Flexible Keto—alternate strict keto (4 days), TKD (2 days), and one higher-carb day (200g from veggies/starches) for metabolic flexibility. Emphasize longevity foods (e.g., olive oil, fatty fish, cruciferous veggies).
  • Macros: Flexible—monitor via CGM; prioritize nutrient density.
• Fasting Regimen: 20:4 TRE daily. One 48-hour fast (with medical OK) at month start for deep autophagy; otherwise, weekly 24-hour.
• Advanced Twist: Add fermented foods (e.g., kimchi daily) for gut microbiome optimization.

Supplement Stack

Cycle: Taper for sustainability—e.g., reduce NMN to 250mg 3x/week.

• Longevity Stack: Add Pterostilbene (100mg/day as resveratrol alternative) + cycle senolytics (Fisetin/Quercetin every other week).
• Performance Stack: Add HMB (3g/day for muscle preservation) + rotate in Cordyceps (1g/day for VO2 max).
• Cognitive Stack: Add Rhodiola Rosea (200mg/day for focus) + cycle nootropics (e.g., week off Bacopa).
• Recovery/Support: Add Collagen peptides (10g/day) + Zinc (30mg/day for immunity).

Exercise Routine

• Weekly Schedule (60-90 min, 5-6 days/week with deload week if needed):
  • Days 1,3,5: Strength (periodized: week 1 heavy, week 2 volume) + 10 min plyometrics.
  • Days 2,4: HIIT (40 min: intervals + finishers like kettlebell swings) + 20 min zone 5 (max effort bursts).
  • Days 6: Recovery—hiking or light swim + cryotherapy (if available) for inflammation.
  • Personalization: Aim for VO2 max test (via Garmin) improvement; incorporate VO2 intervals.

Advanced Wearable Tracking

• Metrics: Focus on trends—aim for HRV >60ms, ketones >1.0mmol/L consistently, sleep latency <15 min.
• AI Integration: Use apps like Eight Sleep for bed temp optimization; analyze 3-month data for insights (e.g., "HRV peaks on fasting days").
• End-of-Phase: Full bloodwork to compare baselines.

Stress Resilience Techniques

• HRV Training: 20 min/day personalized sessions (e.g., via custom app protocols based on Month 2 data).
• Neurofeedback: Advance to at-home EEG (e.g., NeuroSky) for gamma wave training during meditation.
• Daily Practice: 15 min mindfulness + adaptogen-infused tea (e.g., with ashwagandha).

Other Biohacks

• Blue Light Management: Red light therapy (10 min/day via Joovv for cellular repair).
• Social/Environmental: Weekly nature immersion for vagal tone.
• Sustainability Plan: Post-3 months, cycle protocols (e.g., 1 month maintenance with reduced intensity).

Tracking Progress and Adjustments

• Weekly Journal: Rate energy, mood, performance (1-10). Adjust if metrics decline (e.g., drop HIIT if HRV <40ms).
• Milestones: Month 1 End: Stable keto adaptation. Month 2: 10% strength gain. Month 3: Peak cognitive tests (e.g., 20% Lumosity improvement).
• Potential Challenges: Keto flu—mitigate with electrolytes. Overtraining—monitor Whoop recovery score.

This plan is actionable and evidence-based, blending protocols like fasting-mimicking (Valter Longo) with biohacking staples. Track diligently, iterate, and celebrate wins. For personalization, consider a coach via platforms like FoundMyFitness. Stay consistent—longevity is a marathon!

3-MONTH PRECISION LONGEVITY BLUEPRINT
Goal: Add healthy years while maximizing concurrent physical output (strength, VO₂max, reaction time) and cognitive bandwidth (processing speed, memory, creativity).
Target user: Healthy, data-driven, non-pregnant, non-medicated adult. Always obtain physician sign-off; adjust to labs.

──────────────────────────────────── 0. PRE-CYCLE BASELINE (WEEK 0) • Blood: CBC, CMP, fasting insulin, HbA1c, thyroid panel, IGF-1, testosterone (total & free), estradiol, SHBG, hs-CRP, ApoB, Lp(a), omega-3 index, ferritin, vitamin D, B-vitamins, homocysteine, uric acid.
• Imaging: DEXA (body comp + visceral fat), coronary calcium score if >35 y.
• Function: VO₂max (PNOĒ or lab), 1-RM back-squat, 5-min y-balance test, DSST cognitive test, PVT 10-min.
• Wearables: Oura 3 (sleep & HRV), Apple Watch Ultra (ECG & training load), Dexcom G7 (2-week CGM), Continuous blood pressure (Omron HeartGuide).
• Microbiome: Viome or Ombre.

────────────────────────────────────

1. MACRO-CALENDAR OVERVIEW MONTH 1 – “Priming & Sensitization”
   MONTH 2 – “Amplification & Adaptive Stress”
   MONTH 3 – “Consolidation & Renewal”

Each 28-day block is further broken into 4 micro-weeks (3 build + 1 deload). All numbers assume ~75 kg male; females scale BW% and cycle with luteal/follicular phases.

──────────────────────────────────── 2. NUTRITION PROTOCOLS 2.1 Framework
• Base: Cyclical ketogenic diet (CKD) 5 days SKD → 2 days targeted refeed (TKD).
• Protein: 1.6 g kg⁻¹ on lifting days, 1.2 g kg⁻¹ on rest.
• Fats: 65–70 % kcal; emphasize MUFAs + ω-3.
• Carbs: <30 g net on SKD; up to 150 g on refeed (evening only, resistant starch + honey).
• Fiber: 25–40 g from leafy greens, chia, artichoke.
• Polyphenols: 900 mg/day (EGCG, quercetin, pomegranate, cacao).
• Methylation support: 800 µg 5-MTHF, 1 mg methyl-B12, 50 mg P5P.

2.2 Monthly Fasting Schedule
Week 1: 16/8 daily TRF.
Week 2: 24-h fast (Mon) + 20/4 TRF other days.
Week 3: 36-h fast (Wed) + refeed.
Week 4: 3-day FMD (day 1 1,100 kcal 10 % P / 45 % F / 45 % C; days 2-3 725 kcal 9 % P / 44 % F / 47 % C) → exit with broccoli sprout smoothie (sulforaphane 20 mg) and kefir.

2.3 Meal Timing
• Caffeine only within 90 min waking.
• Final meal ≥3 h pre-bed; 20 g glycine + 400 mg magnesium L-threonate if hungry.
• Post-workout: 40 g whey isolate + 5 g creatine + 2 g HMB + 500 mg sodium bicarbonate.

2.4 Monthly Gut Reset
Days 26-28 of each month:
• Remove dairy, grains, eggs, nuts.
• Add 500 g steamed then chilled potatoes (RS3).
• Synbiotic: 100 B CFU multi-strain + 15 g GOS prebiotic nightly.

──────────────────────────────────── 3. SUPPLEMENT STACKS & CYCLING Morning “Longevity Core” (daily)
• NMN – 500 mg sublingual
• Trans-Resveratrol – 500 mg with 2 g C8 MCT + 5 g leucine for SIRT1 synergy
• Ca-AKG – 1 g
• Vitamin D3 – 5,000 IU if serum <50 ng ml⁻¹
• Vitamin K2 (MK-7) – 200 µg
• Omega-3 (EPA 1 g, DHA 500 mg) – 3 caps
• Lithium orotate – 1 mg elemental
• NAD+ cycle: 4 weeks on / 1 week off to avoid methyl-group drain.

Workout “Neuro-Performance” (training days only)
• Citicoline (CDP-choline) – 250 mg
• Acetyl-L-carnitine – 1 g
• Rhodiola rosea 3 % rosavin – 200 mg pre-AM workout
• Creatine monohydrate – 5 g daily (no cycling)
• Beta-alanine – 3.2 g split doses (paresthesia monitor)

Evening “Repair”
• Magnesium L-threonate – 400 mg
• Glycine – 3 g
• L-theanine – 200 mg
• Apigenin (chamomile extract) – 50 mg
Cycle: 5 days on / 2 off (weekend) to preserve GABA sensitivity.

Month-Specific Boosters
Month 1: Senolytics – Fisetin 1,500 mg for 2 consecutive days (Days 8-9).
Month 2: AMPK activator – Berberine 500 mg 2×/day with largest meals (only when CGM >110 mg/dL).
Month 3: Mitochondrial biogenesis – PQQ 20 mg + CoQ10 200 mg (ubiquinol).

──────────────────────────────────── 4. TRAINING PROGRAM 4.1 Weekly Template (deload on week 4)
Mon – Lower Strength (Squat, RDL, Bulgarian split, core)
Tue – HIIT Run (8×400 m @ 105 % vVO₂max) + 10 min cold plunge
Wed – Upper Push + Pull (Weighted dips, bench, pull-ups, rows) + mobility
Thu – Zone-2 Aerobic 60-90 min (HR 120-140) nasal breathing
Fri – Complexes / Power (KB clean-press-snatch) + 8 min HRV biofeedback
Sat – Fasted Hike (Zone-1) + 30 min infrared sauna 80 °C
Sun – OFF / breathwork / 30 min yin yoga

Progression: Add 2.5 % load or 1 rep per micro-week.
Cold exposure: 3 min @ 8 °C post-HIIT (increase norepinephrine 200-300 %).
Heat: 20 min sauna, 5 min cold, repeat 3 rounds (heat shock proteins + FOXO3).

4.2 Neuromuscular & Cognitive
• 5 min “neuro sprints” – dual-n-back on iPad while pedaling @ 50 % VO₂max.
• VR gaze-stability drills (Xponential+ app) 3× week for vestibular longevity.

──────────────────────────────────── 5. WEARABLE & DATA LOOP • Daily: Oura readiness ≥80 go hard, <70 deload.
• HRV CV target: <5 % week-to-week.
• CGM: Keep <140 mg/dL post-prandial, 1-h peak <30 mg/dL delta.
• Training load: Apple Watch Training Load < 5 % week-to-week spike.
• VO₂max reassess end of each month.
• Sleep debt: <5 h per 14-day rolling.

Automated rules (Zapier + Notion):
If Oura HRV drops >15 % vs 7-day mean → trigger “red day” (mobility + breathwork only).
If CGM >150 mg/dL 1-h post-lunch → auto-text to reduce next meal carbs 20 g.

──────────────────────────────────── 6. STRESS RESILIENCE & NEUROFEEDBACK Morning (5 min) – HRV Coherence: 5.5 bpm breathing via EliteHRV + EMWave Pro.
Afternoon (12 min) – Muse S neurofeedback “calm” protocol; reward threshold 80 % stillness.
Night (20 min) – HRV-guided yoga nidra with 0.1 Hz resonance breathing (6 bpm).
Weekly – 1 float tank 60 min (1,200 lbs Epsom salt).
Monthly – 1 guided psilocybin microdose (0.1 g dried, Fadiman protocol) paired with intention journaling; skip if contraindicated.

──────────────────────────────────── 7. SLEEP & CIRCADIAN OPTIMIZATION • 10 lux max light 2 h pre-bed (use red bulbs, blue-blockers).
• 5 min outside 10,000 lux within 30 min waking.
• 67 °F bedroom; ChiliPad OOLER 8-h schedule.
• 2 mg timed-release melatonin only on travel or circadian shift nights (max 1× week).
Track sleep staging nightly; target ≥90 min SWS & 90 min REM.

──────────────────────────────────── 8. PEPTIDE & HORMETIC MODULATORS (LEGAL/SCIENTIFIC) Month 2 only:
• BPC-157 (oral) 250 µg BID on GI-stress days.
• Epithalon 10 mg (10-day course, sub-Q before bed) – telomerase activation.
Month 3 only:
• MOTS-c 10 mg (5-day course) – mitochondrial peptide.

──────────────────────────────────── 9. MONTH-BY-MONTH ACTION GRANULARITY MONTH 1 – PRIMING
• Establish HRV baseline >45 ms rMSSD.
• Stabilize blood ketones 0.5-1.2 mmol/L every morning.
• Strength focus: 5×5 linear progression.
• Supplements: Core + fisetin senolytic.
• Protocol metric: ≥90 % adherence to nutrition, ≥7 h sleep average.

MONTH 2 – AMPLIFICATION
• Shift to undulating periodization (DUP).
• Weekly 36-h fast.
• Add berberine, AMPK focus.
• Sauna volume ↑ 50 %.
• Cognitive: 1 microdose day + 30 min dual-n-back weekly.
• VO₂max retest; goal +5 %.

MONTH 3 – CONSOLIDATION
• Drop volume 20 %, increase intensity peaks (cluster sets).
• 3-day FMD week 3.
• Focus on sleep debt zeroing; ≥15 % rise in deep sleep vs Month 1.
• Hormetic peptides (MOTS-c).
• Final labs + DEXA; adjust long-term plan.

──────────────────────────────────── 10. SAFETY & ETHICS • Contraindications: Genetic hemochromatosis (avoid iron), bipolar disorder (avoid microdose), low BP (caution berberine).
• Liver enzymes ALT/AST check after Month 2 if using berberine or peptides.
• Women: Adjust fasting and carbs to luteal phase (add 100 mg magnesium glycinate + 50 g extra carbs Days 21-28).
• Pregnancy planning: Pause NMN, resveratrol, caffeine >100 mg, all peptides.

──────────────────────────────────── 11. EXIT CRITERIA & LONG-TERM ROADMAP After 90 days:
• VO₂max ≥10 % ↑, HOMA-IR ↓ 20 %, HbA1c <5.2 %.
• Deep sleep ≥90 min, HRV ↑ 15 %.
• DEXA: +2 kg lean, -1 kg fat.
• Subjective: Morning energy 8/10, stress resilience 8/10.

If achieved → Enter 6-month “Epigenetic Optimization Cycle” (rapalog micro-dosing, plasma dilution trial, zone-5 cycling block).
If not → Root-cause labs (apoE, APOC3, thyroid antibodies, myostatin SNP) and personalize.

──────────────────────────────────── 12. QUICK REFERENCE CHEAT SHEET Morning stack: NMN 500 mg + Resveratrol 500 mg + C8 2 g + Ca-AKG 1 g.
Pre-workout: Citrulline 6 g + Beta-alanine 3.2 g + Rhodiola 200 mg.
Post-workout: Whey 40 g + Creatine 5 g + HMB 2 g + sodium bicarb 500 mg.
Night: Mag-L-threonate 400 mg + Glycine 3 g + Theanine 200 mg + Apigenin 50 mg.
Fast: 36 h every Month 2 & 3; FMD 3 days Month 1 & 3.
Train: Strength 3×, HIIT 1×, Zone-2 1×, Mobility 1×, Sauna 3×, Cold 3×.
Track: Oura HRV, CGM glucose, Training load, Sleep stages.
Breathe: 5.5 bpm morning, 6 bpm night.
Check: Labs at Day 0, 30, 90.

Print this page, laminate it, tape it near your kettlebell. Hack wisely.

I can offer a detailed, research-informed, experimental framework for a 3‑month longevity and performance plan. This is educational, not medical advice. Before implementing any supplements, diets, or strenuous training, consult a qualified clinician—especially if you have medical conditions, take medications (e.g., anticoagulants, SSRIs, hypoglycemics), or have a history of eating disorders, cardiovascular disease, seizures, or electrolyte imbalances.

Overview and Philosophy

• Goals: improve metabolic health, cardiorespiratory fitness, strength and muscle mass, sleep quality, stress resilience, and cognitive performance while minimizing injury and overtraining risk.
• Approach: combine evidence-based practices with careful self-experimentation. Use data to inform adjustments: continuous glucose, HRV, sleep architecture, training load, body composition, and subjective well-being.
• Cadence: 12 weeks separated into 3 mesocycles (Foundation → Build → Consolidate/Refine), with planned deloads and re-assessments at Weeks 4, 8, and 12.

Key Tracking and Baselines (Week 0)

• Medical screening: discuss plan with your clinician. Baseline labs (fasted unless noted): CBC, CMP, fasting lipids (including ApoB, Lp(a)), hs-CRP, HbA1c, fasting insulin, TSH/free T4, ferritin, 25(OH)D, B12, RBC magnesium, uric acid, homocysteine; optional: Omega-3 index, testosterone/estradiol/SHBG, IGF‑1, DHEA‑S, cortisol (AM), stool microbiome if you plan gut-focused changes.
• Body comp and fitness: DEXA or BIA; circumference (waist, neck, hips); resting HR; grip strength; 1–3RM estimates (or 5RM) for major lifts; VO2max estimate (Cooper test or wearable); Zone 2 power/pace; HRV baseline (7 mornings).
• Cognitive baseline: simple and 2‑back reaction times (e.g., BrainHQ/Cambridge Brain Sciences), Psychomotor Vigilance Task (PVT), Stroop.
• Wearables: Oura/Whoop/Apple Watch/Garmin for HRV, HR, sleep staging, body temp, strain; CGM for 2–4 weeks (Weeks 1–4) to map glycemic responses; smart scale; training platform (TrainingPeaks/HRV4Training).
• Environment: light meter or app, air quality monitor, bedroom temperature control, blue-light filters.

Dietary Protocol (cycled across 12 weeks) Guiding principles

• Protein: 1.6–2.2 g/kg ideal body weight per day (higher end if cutting; lower end if in maintenance).
• Fiber: ≥30 g/day from varied plants; target diverse polyphenols.
• Fats: emphasize omega‑3s, extra-virgin olive oil, nuts, avocado; limit industrial seed oils when cooking at high heat.
• Carbs: periodize with training; largely low-glycemic, intact starches.
• Electrolytes: especially during fasting/keto training days (sodium 3–5 g/d total from diet + supplements if needed; potassium ~3–4 g/d from food; magnesium 300–400 mg/d).

Structure Weeks 1–4 (Foundation: Metabolic Reset + Nutrition Mapping)

• Pattern: 16:8 time-restricted eating (TRE) on 4–5 days/week; 1 day/week 24‑hour fast or two 36‑hour fasts separated by a week if experienced; 1–2 high‑carb refeed evenings after hardest training days.
• Carbs: 75–125 g on non-HIIT days; 125–175 g on HIIT/leg strength days. Use CGM to cap postprandial peaks <140–150 mg/dL and return to baseline within 2–3 h.
• Protein: 1.8–2.2 g/kg IBW, evenly distributed (3–4 feedings/day) with 2.5–3 g leucine per feeding.
• Fats: to satiety; prioritize EVOO, fatty fish (3x/week), nuts; limit saturated fat if ApoB is elevated.
• Example day (non-HIIT):
  • First meal ~10–11am: eggs/egg whites, smoked salmon, sautéed greens, EVOO; berries.
  • Second meal: large salad with legumes or tofu/chicken, EVOO, mixed seeds.
  • Dinner: grass-fed beef or tempeh, crucifers, resistant-starch source (cooled potatoes or lentils) if training next morning.
• Optional keto micro-cycle: 5 days low-carb (<50 g net) during Week 2 with liberal electrolytes, then reintroduce carbs strategically.

Weeks 5–8 (Build: Performance + Mitochondrial Emphasis)

• Pattern: 14:10 TRE on training-dense weeks; 1 day 24‑h fast or 2x 20‑h fasts; carb cycling sharper: 75–100 g on Zone 2/upper days, 150–200 g on leg strength/HIIT days.
• Add intra-workout carbs (10–25 g cyclic dextrin + electrolytes) for sessions >60–75 min or high intensity to protect quality.
• Protein steady; consider collagen (15 g + 50 mg vitamin C 30–60 min pre-tendon/impact work).

Weeks 9–12 (Consolidate: Body Comp and Sleep Optimization)

• Pattern: 16:8 TRE 3–4 days/week; optional 3‑day protein-sparing modified fast (PSMF) in Week 10 if body fat loss desired and you tolerate it: 1.8–2.4 g/kg protein, low fat/carb, high micronutrients, 2–3 days only, then return to balanced intake.
• Carbs: maintain performance-supporting carb timing; taper fasting on nights before maximal training to prioritize sleep.

Hydration and Electrolytes

• Start day with 500–700 mL water + 1–2 g sodium (e.g., pinch salt + lemon). Add 300–500 mL per 30 min of intense training. Magnesium glycinate 200 mg evening; optional 100–200 mg morning.

Supplement Stack (example, cycle and personalize with clinician) Daily core (Weeks 1–12)

• Creatine monohydrate: 3–5 g daily. No loading needed.
• Omega‑3 (EPA/DHA): total 1.5–2 g/day combined (check with clinician if on anticoagulants).
• Vitamin D3 + K2: D3 1000–4000 IU/day titrated to 25(OH)D 30–50 ng/mL; K2 MK‑7 90–180 mcg/day if not contraindicated.
• Magnesium glycinate/taurate: 300–400 mg elemental/day.
• Glycine: 3 g pre‑sleep; may aid sleep architecture.
• Probiotic/prebiotic food focus; optional psyllium husk 5–10 g/day if fiber low.

Performance/cognition (cycle)

• L‑theanine 100–200 mg with caffeine 50–100 mg for focused sessions; avoid caffeine after ~2 pm.
• Rhodiola rosea 100–200 mg on cognitively demanding or high-stress days; cycle 5 days on/2 off; avoid if anxious/jittery.
• Acetyl‑L‑carnitine 500–1000 mg on low-carb days for some; monitor for GI effects.
• Beta‑alanine 3.2–6.4 g/day split doses for 8 weeks (paresthesia is benign) to support high-intensity capacity.
• Beetroot nitrate: 400–800 mg nitrate equivalent 2–3 h pre-Zone 2/threshold sessions; avoid if prone to low BP.
• Taurine 1–2 g/day may aid endurance and recovery.

Metabolic/aging candidates (use clinician oversight)

• Berberine 500 mg 1–2x/day with meals or R‑ALA 100–200 mg with higher-carb meals for glycemic control; avoid if on hypoglycemics without supervision.
• Urolithin A 500–1000 mg/day (if available) for mitochondrial health; evaluate response over 8–12 weeks.
• Spermidine 1–2 mg/day from food or supplements; evidence emerging.
• Nicotinamide riboside (NR) or NMN: 250–500 mg/day; evidence mixed; monitor sleep and HRV.
• Low-dose lithium orotate 1–2 mg elemental/day is sometimes used by biohackers; discuss risks and thyroid/kidney monitoring with clinician.

Sleep stack (as needed, don’t combine excessively)

• Magnesium (as above), glycine (3 g), apigenin 50 mg, L‑theanine 200 mg. Reserve melatonin (0.3–1 mg) for jet lag/shift days, not nightly if you experience grogginess.

Supplement cycling

• Weeks 1–4: establish core; introduce one variable at a time each 5–7 days.
• Weeks 5–8: add beta‑alanine, beetroot on training days, berberine if needed.
• Weeks 9–12: consider urolithin A or NR/NMN trial; evaluate cognitive and sleep effects.

Exercise Programming (12 weeks) Weekly template (adjust to schedule, RPE, HRV)

• Strength: 3 days/week (e.g., Mon, Wed, Fri).
• Zone 2: 2–3 sessions/week, 45–75 min each, HR ~60–70% HRR or conversational pace.
• HIIT/VO2max: 1–2 sessions/week, nonconsecutive.
• Mobility: daily 10–15 min; 1 longer session/week.
• NEAT: 8–12k steps/day; postprandial 10–15 min walks.

Strength details

• Focus: compound lifts with progressive overload; prioritize posterior chain and grip.
• Example split: Day A (Lower): Back squat or safety bar squat 3–5x3–6; RDL 3–4x5–8; split squats 3x8–10; calves; core anti-rotation. Day B (Upper Push/Pull): Bench or incline 3–5x3–6; weighted pull-ups or rows 4x5–8; overhead press 3x5–8; face pulls; curls; triceps. Day C (Full/Power): Trap bar deadlift 3–4x3–5; hip thrust 3x6–10; chin-ups 3xAMRAP; kettlebell swings 4x15–20; carries 3x40–60 m.
• Progression: add 2.5–5% load or 1–2 reps weekly if all sets at RIR 1–3. Deload Week 4 and 8: reduce volume by ~40–50%, intensity by 10–15%.
• Tendon/bone: include jumps/hops or pogo 2x/week low volume (e.g., 3x20 sec) if joints tolerate; collagen + vitamin C 30–60 min pre.

Cardio details

• Zone 2: bike/row/run 45–75 min. Aim to lift VT1 over 12 weeks. Use lactate meter occasionally (goal ~2 mmol/L) if available.
• HIIT options (alternate weekly):
  • 4x4 min at 90–95% HRmax, 3 min easy between.
  • 6–10x1 min at 95–100% vVO2max, 1–2 min easy.
  • Sprint interval (advanced): 6–8x20 sec all-out, 2–3 min easy; use sparingly Weeks 5–10 only.
• Threshold: every other week 20–30 min at LT or 2x10–15 min; do not stack with heavy leg day.

Recovery and Autoregulation

• HRV-guided: if morning HRV drops >20% from 7‑day baseline and subjective fatigue high, reduce intensity/volume that day.
• Sleep: target 7.5–9 h, consistent timing; 10k lux outdoor light within 30–60 min of waking; blue-light reduction 2 h pre-bed; 17–19°C bedroom.
• Myofascial: 10 min foam rolling + mobility post-training; sauna 2–4x/week (80–90°C, 3x12–15 min with cool-downs) if heat‑tolerant; hydrate/electrolytes.
• Cold exposure (optional): post-easier sessions or AM on rest days, 2–4 min at 10–15°C; avoid immediately post-hypertrophy if chasing gains.

Stress Resilience and Cognitive Training

• HRV biofeedback: 10–15 min/day resonant breathing (typically 4.5–6.5 breaths/min) using devices/apps (e.g., HeartMath, Elite HRV). Goal: increase LF power/coherence and raise resting HRV over weeks.
• Meditation: 10–20 min/day; combine focused attention and open monitoring. Add 1 longer session/week (30–45 min).
• Neurofeedback concepts: if access to QEEG/neurofeedback, train SMR (12–15 Hz) uptraining for sleep and focus; frontal midline theta for sustained attention; avoid overtraining sessions (>2–3/week).
• Cognitive drills: 10–15 min/day N‑back (2–3), dual‑n‑back 2–3x/week, PVT weekly; skill practice tied to your domain.
• Sunlight and nature: 2–3 outdoor sessions/week beyond training to reduce allostatic load.

Advanced Wearable Strategy

• Sleep: prioritize trends over single nights. Aim: latency <20 min, efficiency >85%, WASO <45 min, REM/N3 proportion stable. Adjust evening carbs, alcohol (avoid), late training, and temperature accordingly.
• HRV: track long-term rolling average; tie dips to training or stress; intervene with breathwork, deloads, earlier bedtime.
• CGM (Weeks 1–4 and 9–10): identify trigger foods; aim for postprandial iAUC reduction over time. Prefer whole-food mixed meals to blunt spikes; add vinegar (1–2 tsp) pre-carb if tolerated.
• Strain/Load: keep weekly training load increases ≤10–15%. Schedule high strain on 2–3 days, then low strain/recovery days.

Week-by-Week Skeleton Week 1: Baselines, light intro. TRE 16:8, Zone 2 x2, Strength x2 (technique focus), 1 HIIT. Start core supplements. HRV breathwork daily. Week 2: Add third strength day, Zone 2 x2–3, HIIT x1. Optional 5‑day keto micro-cycle. CGM mapping. Week 3: Progress loads. Sauna 2–3x. Introduce beetroot on cardio days. Re-assess sleep tweaks. Week 4: Deload strength/cardio. One 24‑h fast if desired. Lab mini-panel if available: glucose, lipids, hs‑CRP. Cognitive re-test. Week 5: Build phase starts. Strength push (RIR 1–2 on top sets). VO2 4x4 session. Carb timing around heavy days. Add beta‑alanine. Week 6: Maintain intensity; add threshold session; HRV-guided adjustments. Collagen pre-tendon work. Week 7: Heaviest loads; ensure sleep >8 h; electrolytes. One refeed evening pre-leg day. Week 8: Deload. 24‑h fast or two 20‑h fasts. Reassess: body comp, VO2 estimate, grip strength, labs if desired. Week 9: Consolidate. Maintain strength; focus technique and speed. Add cold exposure on rest days. Week 10: Optional 2–3 day PSMF if cutting; otherwise maintenance with sleep optimization. Reintroduce brief CGM block. Week 11: Performance peak for VO2/threshold; keep HIIT quality high; no sprint sets if HRV low. Week 12: Taper intensity 20–30%; test: 5‑min power/VO2 estimate, 5RM or rep‑max at submax RPE, Zone 2 power drift, cognitive battery. Plan next macrocycle.

Daily Routines Morning

• Light exposure outdoors 5–10 min.
• 300–500 mL water + electrolytes.
• Mobility 5–10 min; optional HRV breathwork 5 min.
• Caffeine window: within 60–120 min of waking; none after 2 pm.

Pre-training

• If fasted Zone 2: take electrolytes; minimal caffeine if desired.
• For strength/HIIT: small meal 90–150 min prior or 10–25 g carbs + EAA if close to session.

Post-training

• Protein 30–50 g within 2 h; add carbs 0.5–0.8 g/kg if high-intensity/lower-body session to replenish.
• 10–15 min easy walk and light mobility.

Evening

• Dim lights 2 h pre‑bed; hot shower/sauna then cool room; glycine/magnesium.
• Journaling: 3 wins + 1 improvement to consolidate learning and reduce rumination.

Safety and Red Flags

• Stop/seek care for chest pain, syncope, severe palpitations, unexplained shortness of breath, persistent HRV collapse with resting tachycardia, rapid unintended weight loss, or severe sleep disruption.
• Fasting: avoid if underweight, pregnant, history of eating disorder, or on glucose‑lowering meds without supervision.
• Supplement interactions: check with clinician, especially for liver/kidney disease, thyroid disorders, psychiatric meds, anticoagulants, and blood pressure meds.
• Heat/cold exposure: acclimate gradually; hydrate and avoid immediately post-maximal exertion if dizzy or hypotensive.

Progress Review Metrics

• Weekly: body weight trend, tape measures, training logs, HRV, sleep score, RPE, mood/productivity.
• Monthly: DEXA or calipers, VO2max estimate, 5RM or rep-max performance, Zone 2 power/pace at fixed HR, grip strength, vertical jump.
• End of 12 weeks: compare labs (ApoB, hs‑CRP, A1c/insulin), CGM trends, sleep metrics, cognitive tests. Decide next 12-week focus.

Personalization Levers

• If ApoB high: shift fats toward MUFAs/PUFAs, increase soluble fiber/plant sterols, consider red yeast rice with clinician.
• If HRV chronically low: emphasize Zone 2, reduce HIIT to 1/week, extend sleep routine, add daytime nature/outdoor time.
• If plateaus in strength: microload, increase calories/protein, add creatine loading week, lengthen deload.
• If sleep fragmented: pull caffeine earlier, increase evening carbs slightly on training days, trial glycine/theanine only, reduce late-night screens and alcohol to zero.

This framework is intentionally modular. Start conservatively, change one variable at a time, and let your data and how you feel drive adjustments under professional guidance.

3‑Month Longevity & Performance Blueprint

(Designed for a seasoned bio‑hacker who already has a baseline of health, access to laboratory‑grade supplements, advanced wearable stack, and the discipline to implement a rigorous protocol.)

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Table of Contents

Section	What you’ll find	Approx. Time to Read
0. Quick‑Start Checklist	Before you begin	5 min
1. Vision & KPI Framework	Metrics & goals	10 min
2. Baseline Work‑Up	Blood panel, genetics, microbiome, etc.	1 hr
3. Monthly Roadmap	Month‑by‑month focus	15 min
4. Weekly & Daily Cadence	Sample day & week	20 min
5. Supplement System	Stack, dosages, cycling	25 min
6. Nutrition Protocol	Keto‑Variations + IF	20 min
7. Exercise Matrix	Strength, HIIT, recovery	20 min
8. Wearable & Data Capture	Devices, metrics, alarms	15 min
9. Stress & Resilience	HRV training, neuro‑feedback	15 min
10. Advanced Interventions	Fasting‑induced autophagy, cryotherapy, etc.	15 min
11. Debrief & Next Steps	Adjusting, scaling	10 min

DISCLAIMER
This plan is high‑intensity. Consult a qualified clinician before any major changes. Some supplements (e.g., high‑dose vitamin K2) can interfere with anticoagulants. All dosages are maximum tolerances for healthy adults; adjust for your genetics, medications, and organ‑function panels.

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0. Quick‑Start Checklist

✅	Item	Why
1	Baseline labs: CBC, CMP, fasting insulin, HbA1c, lipid panel, vitamin D, B12, ferritin, TSH, CRP, IL‑6, hs‑CRP, IL‑10, 25‑OH‑vitD, CoQ10, selenium	Establish baseline & ensure safety
2	Genetic testing (MTHFR, CYP450, APOE, NQO1, UGT1A1, COMT, TPMT)	Personalize stack & dosing
3	Wearable suite (Apple Watch Ultra 2 + FDA‑approved Oura Ring + WHOOP + Fitbit Charge 6)	Baseline HRV, sleep, activity
4	Kitchen prep: Keto‑friendly pantry (Avocado, olive oil, coconut oil, MCT oil, nuts, seeds, low‑glyc carb veggies, protein powders)	Reduce grocery trips
5	Exercise equipment: dumbbells (up to 50 lb), kettlebell, resistance bands, treadmill/elliptical, Battle Rope, TRX, foam roller, yoga mat	Full‑body workout
6	Sleep environment: blackout curtains, white‑noise machine, 18 °C room, no blue‑light > 20 min pre‑sleep	Optimize circadian rhythm

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1. Vision & KPI Framework

KPI	Target (Week 1)	Target (Month 3)
Resting HRV (ms)	≥ 70	≥ 110
Average Sleep Quality	80 %	90 %
VO₂max (ml/kg/min)	Baseline	+15 %
Grip Strength	Baseline	+20 %
Cognitive Test (Stroop, Trail‑Making A/B)	Baseline	+25 % faster
Blood Pressure	≤ 120/80	≤ 115/75
Blood Glucose (fasting)	90 mg/dL	≤ 80 mg/dL
Inflammation (hs‑CRP)	≤ 2 mg/L	≤ 1 mg/L
Tissue Oxygenation (SpO₂)	97 %	99 %

Why these? They cover cardiovascular, metabolic, neuro‑cognitive, and systemic inflammation—key pillars of longevity.

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2. Baseline Work‑Up

1. Blood Panel (CBC, CMP, lipid profile, fasting insulin, HbA1c, CRP, IL‑6, IL‑10, vitamin D, B12, ferritin, thyroid panel, CoQ10, selenium, magnesium, zinc).
2. Genetic Testing (including APOE, MTHFR, COMT, CYP2D6, CYP2C19, NQO1).
3. Microbiome (16S rRNA sequencing).
4. Functional Tests: 1‑RM for bench, squat, deadlift; VO₂max (treadmill/elliptical); grip strength; cognitive battery (Trail‑Making, Stroop, Digit Symbol Coding).
5. Wearable Baseline: 7‑day HRV, sleep, activity, light, food logs.

Set baseline data in a spreadsheet or a specialized app (e.g., ChronoTrack, Healthy.io).

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3. Monthly Roadmap

Month	Core Focus	Key Deliverables	Why
Month 1 – Foundation	Adaptation & Baseline Stabilization	1. Establish baseline metrics. 2. Begin daily supplementation. 3. Introduce 5‑day “Low‑Carb” rotation.	Build resilient metabolic & neural baseline.
Month 2 – Intensification	Strength & Autophagy	1. Increase strength volume. 2. Add intermittent fasting (IF) 16:8 + 1‑day fast. 3. Introduce cryotherapy & contrast bath.	Drive muscle hypertrophy & systemic autophagy.
Month 3 – Optimization	Peak Performance & Fine‑Tuning	1. Advanced neuro‑feedback & HRV biofeedback. 2. Optimize supplement stack (cycle 90‑days). 3. Prepare for “Longevity Summit” (final test).	Consolidate gains, confirm long‑term sustainability.

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4. Weekly & Daily Cadence

Daily Skeleton (Sample Day)

Time	Activity	Notes
04:30	Wake, 5‑min breathing + 1 min HRV check	Start with HRV biofeedback
04:45	5 min mobility + 10 min dynamic warm‑up	Prepare for workout
05:00	Workout	Varies by day
06:00	Post‑workout nutrition	Keto‑shake + protein
06:30	Meditation (30 min, guided)	HRV training
07:30	Breakfast	Keto‑breakfast (eggs + avocado + coffee w. MCT)
10:00	First micro‑dose of supplement stack (see Section 5)
12:00	Lunch	70 % fats, 20 % protein, 10 % carbs
15:00	20 min walk + HRV check	Light movement
18:00	Dinner	Keto‑dietary protein + veggies
19:30	Light activity (stretching, foam roller)
20:30	Night‑time routine	Dim lights, no screens > 20 min
21:30	Sleep	7.5–8 hr
22:00	Bedtime HRV check	Log in wearable

Weekly Rotation

Day	Strength	HIIT	Recovery	Notes
Mon	Upper‑body (Bench, Rows)
Tue	Lower‑body (Squat, Deadlift)
Wed	HIIT (45 s sprint/60 s rest, 10 rounds)
Thu	Upper‑body (Push‑Pull)
Fri	Lower‑body (Front Squat, Lunges)
Sat	HIIT (Tabata + Battle Rope)
Sun	Rest + Mobility + Cryotherapy

Every Sunday includes a 15‑min cryotherapy session (≤ –110 °C) + 15‑min contrast bath (warm 40 °C, cold 4 °C, 3 × 5 min).

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5. Supplement System

Supplement	Purpose	Dose	Timing	Cycling	Notes
Resveratrol	Mitochondrial biogenesis	250 mg	BID	12 weeks (no break)	Pair with quercetin
Quercetin	Antioxidant, synergy w/ resveratrol	500 mg	BID	12 weeks
PQQ	CoQ10 synthesis	20 mg	QD	12 weeks
CoQ10 (Ubiquinol)	Mitochondrial ATP	200 mg	QD	12 weeks
Nicotinamide Riboside (NR)	NAD+ boosting	250 mg	QD	12 weeks
NMN	NAD+ boost	250 mg	QD	12 weeks
Curcumin (Meriva®)	Inflammation	500 mg	BID	12 weeks
Omega‑3 (EPA:DHA 3:1)	Cardio + inflammation	2 g EPA + 1 g DHA	BID	12 weeks
Vitamin D3	Immune + bone health	5 µg	QD	12 weeks
Vitamin K2 (MK‑7)	Calcium metabolism	100 µg	QD	12 weeks
Magnesium Threonate	Sleep & cognition	200 mg	QD	12 weeks
Berberine	Glucose regulation	500 mg	BID	12 weeks
Methylfolate (5‑MTHF)	B‑vitamin metabolism	300 µg	QD	12 weeks
Spermidine	Autophagy	1 mg	BID	12 weeks
L‑Carnitine	Fat oxidation	1 g	BID	12 weeks
Creatine Monohydrate	Strength & brain	5 g	QD	12 weeks
Beta‑Alanine	Buffering	4 g	BID	12 weeks
Alpha‑Lipoic Acid	Antioxidant	300 mg	QD	12 weeks
Probiotic (Synbiotic)	Gut health	• 10 billion CFU	QD	12 weeks

Cycling & Naturopathic Interventions

Intervention	Frequency	Duration	Purpose
12‑Week Stack	12 weeks	3 months	Full stack
12‑Week Washout	2 weeks	2 weeks after stack	Reset
Autophagy Fast	1×/month	24 h	Induce deep autophagy
Cryotherapy	3×/week	3 min	Reduce inflammation, improve HRV
Contrast Bath	2×/week	10 min	Improve lymphatic flow

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6. Nutrition Protocol

6.1 Keto‑Variations

Day	Carb Target	Protein	Fat	Examples
Base Keto	≤ 20 g net	30‑35 %	60‑70 %	Eggs, avocado, olive oil, salmon
High‑Protein Keto	≤ 25 g	40‑45 %	50‑55 %	Chicken breast, whey isolate
Low‑Fat Keto	≤ 15 g	35 %	70‑75 %	Greek yogurt, nuts
Ketogenic “Protein‑Hit”	≤ 25 g	50 %	45‑50 %	Beef steak, protein shake

6.2 Fasting Regimens

Regimen	Timing	Notes
16:8	8 h eating window (12 p.m.‑8 p.m.)	Base for 2 months
5:2	500 kcal (low‑carb) days twice a week	Month 2
24‑h Fast	1×/month	Deep autophagy
Time‑Restricted Eating (TTE)	12 h eating window	Alternate with 16:8

6.3 Micronutrient Focus

Micronutrient	Target	Food Source	Supplement
Vitamin K2	100 µg	Natto, hard cheese	100 µg/day
Selenium	200 µg	Brazil nuts (1–2)
Zinc	15 mg	Oysters, pumpkin seeds
Vitamin B12	5 µg	Liver, fish	5 µg/day
Omega‑3	2 g EPA + 1 g DHA	Salmon, krill oil

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7. Exercise Matrix

Exercise	Frequency	Volume	Intensity	Progression	Recovery
Squat	2×/week	4×8 @ 70‑80% 1‑RM	60 %	+2.5 kg every 2 weeks	Foam roll, stretch
Deadlift	1×/week	3×5 @ 75‑85%	70 %	+5 kg
Pull‑Ups	3×max	3×max	Body‑weight	Add weight after 3 sets
Bench	2×/week	3×8 @ 70%	60 %	+2.5 kg
HIIT	2×/week	45 s sprint / 60 s jog	90 % HRmax	Add 10 s sprint
HIIT Tabata	1×/week	8×20s	95 % HRmax	Add 10 s
Yoga/Joints	1×/week	45 min	Low
Cryotherapy	3×/week	3 min

Progression Strategy

• Strength: Linear progression 2.5 kg every 2 weeks.
• HIIT: Increase sprint time by 5 s every 4 weeks.
• Recovery: Sleep ≥ 7.5 hr, 10–15 min foam roll, 3‑day rest after 2‑day HIIT.

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8. Wearable & Data Capture

Device	Key Metrics	Frequency	Alerts
Apple Watch Ultra 2	HRV, SpO₂, ECG, activity	Continuous	HRV < 50 ms → alert
Oura Ring	Sleep stages, HRV	Night	Sleep < 6 hr → alert
WHOOP	Recovery score, strain, sleep	Continuous	Recovery < 50 % → alert
Fitbit Charge 6	Steps, heart rate	Continuous	Steps < 3 k/day → alert
NutriTrack (app)	Food logs, micronutrients	Daily	Deficiency alerts
MyFitnessPal (for macros)	Macronutrients	Daily	Carb > 25 g → alert
ChronoTrack	Time‑locked fasting	Continuous	Fast > 30 h → alert

Data Workflow

1. Sync all devices to a single cloud (HealthKit).
2. Export weekly CSVs to a spreadsheet.
3. Use a dashboard (Google Data Studio) to visualize trends.
4. Set thresholds (HRV < 70 ms, sleep efficiency < 80 %) to trigger protocol adjustments.

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9. Stress & Resilience

Technique	Frequency	Duration	Tool	Metric
HRV Biofeedback	5 min daily	10 min	EliteHRV app	HRV target > 110 ms
Neuro‑feedback	3×/week	20 min	Muse 2	Focus index
Cold Pressor	3×/week	2 min	Cold tub	Vagal tone
Meditation	30 min	Daily	Insight Timer	Mindfulness score
Journaling	5 min	Night	Day One	Emotion log
Progressive Muscle Relaxation	10 min	Night

HRV Training Flow

1. Baseline: 5 min sitting, record HRV.
2. Breathing: 4‑4‑4‑4 breath (inhale 4 s, hold 4, exhale 4, hold 4).
3. Progress: Increase hold to 6 s gradually.
4. Log: Add to wearable data.

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10. Advanced Interventions

Intervention	Frequency	Mechanism	Evidence
DHEA	50 mg	Neuro‑protection	2018 meta‑analysis
Glycine	3 g	Sleep quality	2021 RCT
Moringa	1 g	Antioxidant	2019 review
Mito‑Pulse (electro‑stimulation)	2×/week	Muscle endurance	2022 pilot
Methylation Support (SAMe)	200 mg	DNA repair	2021 study
Red‑Light Therapy	5×/week	Mitochondrial biogenesis	2021 meta
Spironolactone (low‑dose)	25 mg	Hormone modulation	2020 review

NOTE: Most advanced interventions are optional and should only be added after Month 2 once baseline metrics are stable.

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11. Debrief & Next Steps

1. Week 12:

   • Full test battery (strength, VO₂max, cognitive).
   • Blood panel + cytokine profile.
   • Wearable data trend analysis.

2. Analysis:

   • Compare KPI targets.
   • Identify bottlenecks (e.g., low HRV, inflammatory markers).

3. Plan 2‑Year Horizon:

   • Scale stack (add NAD+ boosters, adaptogens).
   • Integrate cryotherapy more frequently.
   • Add resistance training to 4× per week.
   • Evaluate for “Longevity Summit” (e.g., 5‑year longevity benchmark).

4. Documentation:

   • Compile a PDF report of results, charts, and next‑gen stack.
   • Share with mentor or peer group for feedback.

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Final Thought

Longevity is not a destination but a continuous optimization loop. Use this 3‑month blueprint as a template, not a prescription. Adapt, iterate, and stay curious. Happy hacking! 🚀

3‑Month “Longevity‑Hacker” Blueprint

Goal: Maximize lifespan‑related biomarkers while simultaneously boosting physical strength, cardiovascular fitness, and cognitive performance using the most up‑to‑date, evidence‑based bio‑hacking tools.

⚠️ Disclaimer – This plan is for educational purposes only. All supplements, drugs, and intense training protocols should be reviewed and cleared by a qualified physician (especially for prescription‑only agents such as rapamycin, metformin, or any senolytic). Use blood‑work and health‑monitoring to ensure safety.

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1. QUICK‑START OVERVIEW

Domain	Core Strategy	Key Tools & Metrics
Baseline Assessment	Full labs, genetics, body‑composition, baseline HRV & sleep	23 &Me/Genomelink, CBC‑CMP, fasting insulin & glucose, lipid panel, hs‑CRP, IL‑6, TNF‑α, Lp‑PLA2, IGF‑1, testosterone (total/free), DHEA‑S, vitamin D, B12, folate, magnesium, zinc, ferritin, TSH, cortisol (AM/PM), uric acid, homocysteine, 25‑OH‑vit D, omega‑3 index, ferric‑based ferritin, ferritin. <br> Optional: Telomere length (Telomere Diagnostics), epigenetic age (DNA‑Methylation clock – TruAge).
Nutrition	Ketogenic‑centric with periodic fasting & carb‑cycling	Keto‑Standard (70 % fat, 20 % protein, 10 %  carbs) with Cyclical Keto (5 days keto, 2 days “re‑feed” 100‑150 g net carbs). <br> Fasting: 16:8 daily + 1‑2 × 24 h fasts per week (e.g., Mon‑Thurs). Monthly 48‑h fast (optional).
Supplement Stack	“Longevity‑X” (daily) + “Targeted” (cyclical)	See detailed schedule below (dosages, timing, cycling).
Exercise	4× strength, 2× HIIT, 1× mobility/skill, 2× “active recovery”	Periodized program (see month‑by‑month).
Stress & Recovery	HRV‑guided breathing, neurofeedback, cold/heat, mindfulness	HRV Biofeedback (Elite HRV/HRV4Training), Muse/Thync neurofeedback, COLD (3‑5 min 2‑4 °C), SAUNA (15‑20 min @ 80‑90 °C).
Data‑Driven Adjustment	Weekly review, monthly labs, continuous wearables	Dashboard (Notion/Google Sheets + Zapier) → auto‑populate Oura, WHOOP, glucose (Libre 2), blood‑test PDFs.

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2. BASELINE SET‑UP (Days –7)

Action	Tool/Method	Frequency
Blood & Hormone Panel	Quest/Health‑Labs (fasting)	Day 1
Genetic / Epigenetic	23 &Me + DNA‑Methylation (TruAge)	Day 2
Body Composition	InBody‑770 or DXA	Day 3
VO₂ Max & HRV	Oura + Garmin + 3‑min step test	Day 4
Gut Microbiome	uBiome/Thryve or stool DNA test	Day 5
Set up Wearables	Oura, WHOOP, Garmin, glucose (Libre 2)	Day 1‑2
Software Dashboard	Notion + Zapier to auto‑import HRV, sleep, steps, glucose	Day 6
Goal‑Setting	Define target metrics (e.g., HRV ↑ 5 ms, fasting glucose <90 mg/dL, LDL‑C <70 mg/dL, IGF‑1 200‑300 ng/mL, VO₂max ↑10 % )	Day 7

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3. SUPPLEMENT STACK – “Longevity‑X”

Cycling – Most agents are continuous, but a few have on/off cycles to avoid tolerance, boost receptor sensitivity, or allow wash‑out for labs.

Supplement (Daily)	Dose	Timing	Cycle (if any)	Comments
NMN (Nicotinamide‑Mononucleotide)	500 mg (sublingual)	30 min before breakfast	Continuous	+ NAD⁺; pair with NR if you want higher dose.
NR (Nicotinamide Riboside)	300 mg	30 min before breakfast	Continuous	1 h before NMN optional.
Pterostilbene	125 mg	With lunch (fat‑soluble)	Continuous	Better bio‑availability than resveratrol.
Resveratrol (Trans‑)	250 mg	With lunch (with pterostilbene)	4‑week on / 2‑week off	Avoids CYP3A4 induction over long term.
Berberine	500 mg 2×/day (after meals)	4‑week on / 2‑week off	Helps insulin sensitivity & gut‑microbiome.
Metformin (presc.)	500 mg BID	5‑week on / 1‑week off	Only if physician approves; monitor B12.
CoQ10 (Ubiquinol)	200 mg	With main meal (fat)	Continuous	Helps mitochondrial efficiency.
Omega‑3 (EPA/DHA 2:1)	2000 mg EPA + 1000 mg DHA	With breakfast	Continuous	Add astaxanthin 4 mg for oxidation protection.
Vitamin D3	5000 IU	Morning, with fats	Seasonal (winter → 10k IU)	Check serum 25‑OH‑Vit‑D > 40 ng/ml.
K2‑MK7	150 µg	With D3 (same meal)	Continuous	Works with calcium.
Magnesium (Chelated, Mg‑Bisglycinate)	400 mg	Evening (before bed)	Continuous	Improves sleep & HRV.
Zinc Picolinate	30 mg	With dinner	2 weeks on / 1 week off	Avoid excess > 40 mg/day.
Spermidine (if available)	1 mg (caps)	With dinner	4‑week on / 2‑week off	Autophagy enhancer.
Curcumin‑Meriva	500 mg (standardized)	With lunch (fat)	4‑week on / 2‑week off	Anti‑inflammatory.
N‑Acetylcysteine (NAC)	600 mg	Night (fasted)	2‑day on / 1‑day off	Boosts glutathione.
Taurine	1 g	Night (fasted)	Continuous	Improves CV & CNS.
Vitamin K2 (MK-4)	45 µg	Morning	Seasonal	Supports vascular calcification control.
Alpha‑Lipoic Acid (ALA)	300 mg	With breakfast (fasted)	2‑week on / 1‑week off	Antioxidant; helps glucose.
Fisetin (Senolytic)	100 mg	2 × /week (Mon & Thu)	4‑week on / 2‑week off	Combine with quercetin; requires doctor oversight.
Quercetin	250 mg	2 × /week (Mon & Thu)	Same as Fisetin	Synergy for senolysis.
Rapamycin (or everolimus)	1 mg (CNC‑grade)	1 × /week (Sat)	12‑week “pulse‑therapy”	Only with prescription, monitor CBC, liver, lipids.

How to take:

• Morning (fasted, 30 min prior): NMN, NR, Vitamin D3/K2, CoQ10, Omega‑3.
• With Breakfast: Curcumin‑Meriva + pterostilbene + resveratrol (if on‑cycle).
• Mid‑day (post‑lunch): Berberine + Spermidine (if on‑cycle).
• Evening (post‑dinner): Magnesium, Taurine, NAC (if on‑cycle).
• Bedtime: Magnesium + Taurine + ALA (if on‑cycle).

Notes

• Cycle: Use a simple spreadsheet to auto‑track “on/off” weeks.
• Safety: Check LFTs, kidney function, and electrolytes every 4 weeks (especially with metformin, rapamycin, and high-dose NAD precursors).
• Interaction: Keep a 24‑hour “no‑alcohol” window after rapamycin; avoid high‑dose Vitamin K before surgery.

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4. DIETARY PROTOCOL – “KETOBIO‑3M”

Phase	Days	Macro Target	Food Focus	Fasting
Weeks 1‑4 (Adaptation)	5 days Keto, 2 days “Re‑feed”	Keto: 70 % fat, 20 % protein, 10 % net carbs. <br> Re‑feed: 40 % carb, 30 % fat, 30 % protein (high‑glycemic carbs).	Keto foods: grass‑fed beef, wild‑caught fish, pastured eggs, avocado, olive & MCT oil, low‑glyc leafy veg, nuts, seeds. <br> Re‑feed: sweet potatoes, berries, rice, quinoa, fruit.	16:8 (e.g., 12 pm–8 pm).
Weeks 5‑8 (Cyclic Keto)	4 days strict keto, 3 days “targeted carb‑load” (pre‑HI‑HR)	Targeted Carb: 30‑50 g carbs 30 min pre‑HIIT/strength, mainly from low‑glyc sources (e.g., rice, banana).	Keto: same as above + intermittent “MCT‑coffee” (20 g MCT) on fast days.	16:8 + 24‑h fast (Mon‑Tue) and 48‑h fast (once in week 4).
Weeks 9‑12 (Optimized)	7‑day keto for 5 days, 2‑day high‑fat “fast‑recovery” (no carbs, high MCT) + 2 × 24‑h fast (Mon, Thu).	Fat‑only: MCT oil, butter, cream, cheese, fatty fish.	Fasting: 18:6 on “normal” days, 24 h fasts on Mon/Thu.

Micronutrient & Electrolyte Strategy

Nutrient	Daily Target	Source	Notes
Sodium	4–5 g	Sea‑salt, broth, electrolytes	Adjust for sweat (≥3 L/day).
Potassium	4 g	Avocado, spinach, salt‑free electrolytes.
Magnesium	400–600 mg	Mg‑bisglycinate, greens.
Calcium	1 200 mg	Dairy, bone broth.
Sodium‑Potassium ratio ~ 1:2
Fiber (soluble)	20–30 g	Inulin, psyllium, chia.
Polyphenols	500 mg+	Berries, green tea, cocoa.
Probiotics	10 Billion CFU	Lactobacillus, Bifidobacterium.
Prebiotics	5 g	Inulin, resistant starch (on re‑feed).

Meal Timing (example)

Time	Meal	Content	Notes
07:00	Water + electrolytes (if fast)
12:00	First Meal (break fast)	2 eggs, 2 slices bacon, spinach, 1 avocado, MCT‑coffee.	NMN/NR taken 30 min prior.
15:00	Pre‑Workout (if HIIT)	30 g carbs (e.g., banana + small rice) + BCAA (optional).
15:30	Workout	See section 5.
17:00	Post‑Workout	3 egg‑white omelet + 1 cup veggies + 1 tbsp olive oil + NAD+ boosters (NMN).
19:30	Dinner	Salmon (200 g) + roasted veg + 2 tbsp olive oil + curcumin + magnesium.
21:30	Evening supplement (Mg, NAC, etc.)
23:00	Sleep (lights off, 15‑min wind‑down).

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5. EXERCISE PROTOCOL – “STRENGTH‑HIIT‑MOBILITY‑RECOVERY”

Weekly Layout (Weeks 1‑4 – Adaptation)

Day	Type	Details	HRV Target	Duration
Mon	Strength – Upper	Bench, OHP, Row, Pull‑up, 4××5 (RPE 7‑8).	70‑80 % HRmax	60 min
Tue	HIIT (4 × 4 min)	30 s “all‑out” (sprint/row), 90 s rest, 85 % HRmax.	85‑90 % HRmax	30 min
Wed	Active Recovery	Light bike 30 min + mobility (foam/hip‑openers).	HRV ↑ > 5 ms	45 min
Thu	Strength – Lower	Squat, deadlift, lunges, RDL, 4×5 (RPE 7‑8).	70‑80 % HRmax	60 min
Fri	HIIT (Tabata)	8 × 20 s (burpees/box‑jumps) + 10 s rest, 85 % HRmax.	85‑90 % HRmax	20 min
Sat	Long Slow Cardio	45‑60 min brisk walk / light swim.	HR 60‑70 % HRmax	60 min
Sun	Rest + Recovery	Sauna 15 min + COLD‑ plunge 2 min.	HRV ↑	—

Weeks 5‑8 (Progression)

Week	Strength	Volume	HIIT	Mobility
Week 5	5×5 (RPE 8)	+10 % total load	HIIT 5 × 4 min	Add 10 min dynamic stretch.
Week 6	5×5 (RPE 8‑9)	+15 % load	HIIT 6×4 min (incl. 1 min “peak” sprint)	Add 5 min neuro‑feedback.
Week 7	5×3 (RPE 9)	+10 % load	HIIT 4×6 min (incl. 30 s “max”)	Add 2 × 15 min “low‑intensity” mobility (yoga).
Week 8	Deload (3×5, RPE 7)	50 % volume	HIIT 3×5 min (RPE 7)	Full 30 min foam + stretching.

Weeks 9‑12 (Peak)

Day	Focus	Details
Mon	Upper Strength (Power)	3×3 (80 % 1RM), explosive push‑press, weighted pull‑ups.
Tue	HIIT + Sprint	10 × 30 s sprints (30 s rest), 90 % HRmax, post‑HIIT NMN.
Wed	Mobility + Neuro‑feedback	30 min yoga + 15 min neuro‑feedback (Alpha‑training).
Thu	Lower Strength (Power)	3×3 (80 % 1RM) squat, deadlift, box‑jump.
Fri	HIIT (Plyo)	8 × 30 s plyo‑burpees + 30 s rest.
Sat	Endurance	75‑min moderate‑intensity (swim/row).
Sun	Recovery	Sauna 20 min + 4 °C cold‑ plunge 3 × 2 min + 30 min meditation.

Progression Tracking

Metric	Target (Week 12)
1RM Bench	+10 %
1RM Squat	+12 %
VO₂max	+8–10 %
HRV (RMSSD)	+15 % vs baseline
Glucose (fasting)	<90 mg/dL
HbA1c	<5.5 %
IGF‑1	150‑250 ng/mL (age‑adjusted)
Inflammation (CRP)	<1 mg/L
Telomere length (if measured)	+2 % (optional)

Training Tools

• Velocity/Power: Push Band or wearable bar‑bell sensor (e.g., Beast Sensor).
• HIIT: HR‑driven (WHOOP zone 5).
• Mobility: GloFit, Mobility‑APP (spine‑hip).

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6. STRESS‑RESILIENCE & COGNITIVE ENHANCEMENT

Technique	Frequency	Tools & Dose
HRV‑Based Breathwork	5 min, 2×/day (morning & evening)	HRV4Training: 4‑7‑8 breathing, 5‑sec inhale/5‑sec exhale until HRV ↑> 5 ms.
Meditation / Mind‑Full	10 min daily	Headspace or Insight Timer (guided).
Neurofeedback (Alpha/Theta)	20 min, 3×/week	Muse S (brain‑wave headset) + Cognifit for cognitive games.
Cold‑Thermal Therapy	3‑5 min cold‐water plunge 2×/week + 30 s breath hold before.	Cold‑Plunge (4‑6 °C) + breathing (Wim Hof).
Heat (Sauna)	15‑30 min, 4×/week	Infrared or Finnish; 15 min at 80‑90 °C + 5‑min cool‑down.
Light Exposure	30 min morning (blue) + 30 min evening (red)	Light therapy box (10 000 lux) and red‑light (660 nm) 10 min.
Cognitive Training	15 min (daily)	Lumosity/Cognifit – 5 min each of memory, speed, logic.
Binaural Beats	10 min before sleep	4‑Hz delta (sleep) + 40‑Hz (focus).
Social “Blue‑Zone” Activities	2‑3×/week	Volunteer, community, or “purpose” activities.

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7. ADVANCED TRACKING & DATA INTEGRATION

1. Wearable Stack

   • Oura Ring – Sleep, HRV, deep‑sleep %, temperature.
   • WHOOP – HR zones, recovery score, strain.
   • Garmin Fenix – GPS, VO₂max, stress score.
   • Libre 2 – Continuous glucose (CGM).

2. Data Hub (Notion + Zapier)

   • Daily Inputs: HRV, Sleep, Steps, CGM (average/peak), Supplements (checkbox).
   • Weekly Review: Auto‑generated charts of HRV vs. supplement cycle, glucose AUC, VO₂max changes, 1‑RM lifts.
   • Monthly Lab Upload: PDF → Notion → Auto‑populate labs table.

3. Metrics & Thresholds

Metric	Target	Alert (if >)
Resting HR	<60 bpm	>70 bpm → Stress/Recovery cycle.
RMSSD (HRV)	+5 ms vs baseline	<‑5 % → Increase sleep + magnesium.
Glucose (CGM)	70‑100 mg/dL (fasting)	>120 mg/dL → Check carb intake, add berberine.
BMI	18.5‑24.9	>25 → reduce carbs (re‑feed).
CRP	<1 mg/L	>2 mg/L → check inflammation, adjust curcumin.
Sodium	135‑145 mmol/L	>150 or <130 → adjust electrolytes.
LFTs (ALT/AST)	<40 U/L	>50 → pause rapamycin, reduce NMN.

4. Feedback Loop
   • Weekly: 30‑min “Data‑Review” (Sunday) – adjust calorie intake, supplement cycle, training volume.
   • Monthly: Lab blood draw & re‑assessment.
   • Quarterly: Epigenetic age (if feasible) – adjust anti‑aging dosing (e.g., increase NAD+ boosters).

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8. MONTH‑BY‑MONTH ACTION PLAN

Month 1 – “Foundations & Adaptation”

Week	Focus	Key Actions
1	Baseline labs, set up wearables, start “Longevity‑X” stack (no rapamycin).	2‑hour fasting window → 16:8; 1 × 24‑h fast (Saturday).
2	Introduce keto macro (70/20/10) using Keto‑Standard.	Strength (Upper) + HIIT (4 × 4 min) + 1 × 24‑h fast.
3	Add NMN, NR, CoQ10; start HRV‑bio‑feedback (10 min).	2 × 24‑h fast (Mon/Thu).
4	First senolytic (fisetin & quercetin) – 2 days/week.	Cyc‑Keto (5 days keto + 2 re‑feed) + 1 × 48‑h fast (Sat–Sun).

Milestones

• Weight: -1–2 % body‑fat.
• HRV: +3 ms.
• Fasting glucose <95 mg/dL.

Month 2 – “Peak Metabolic & Cognitive”

Week	Focus	Key Actions
5	Metformin (if cleared) – start 500 mg BID; add Berberine (post‑meal).	Cyc‑Keto + 2 × 24‑h fast.
6	Add Ala (2‑week cycle) and NAC (2‑on/1‑off).	HIIT volume ↑ (5 × 4 min).
7	Rapamycin (1 mg, Sat) – start “pulse” (one dose per week).	Targeted Carb before HIIT.
8	Spermidine & Curcumin cycle.	48‑h fast (Mon–Tue).

Milestones

• VO₂max +5 %.
• LDL‑C ↓ 10‑15 % (if baseline high).
• IGF‑1 ~ 200‑250 ng/mL (age‑adjusted).

Month 3 – “Performance & Longevity Optimization”

Week	Focus	Key Actions
9	High‑Intensity Power (3×3) + Plyo; Neurofeedback (Alpha).	Fast‑recovery (SA+Cold) + 24 h fast.
10	NAD+ stack (NMN + NR) + Taurine.	Cyc‑Keto with targeted carb pre‑strength.
11	Senolytic cycle (fisetin + quercetin) + Rapamycin (2 × / week).	LED red‑light 10 min post‑workout.
12	Deload (50 % volume) & full body reset.	Full‑body low‑intensity + persistence of supplement base (NMN, D3/K2, Mg).

End‑of‑Program Metrics

Metric	Target (EoM)
Body Fat	-5 % (from baseline)
VO₂max	+10 %
1RM Bench	+10 %
Fasting Glucose	<90 mg/dL
HbA1c	<5.5 %
CRP	<1 mg/L
HRV (RMSSD)	+15 %
Chronotype	8 h night sleep, <10 % sleep‑onset latency
Cognitive (Lumosity)	+15 % accuracy/ speed
Epigenetic Clock (if measured)	≤5 % age‑reduction (optional)

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9. OPTIONAL “PRO‑LEVEL” INTERVENTIONS (Doctor‑Supervised)

Agent	Dose	Frequency	Intended Benefit
Rapamycin (nanoparticle‑form)	0.5‑1 mg	Weekly (Saturday)	mTOR inhibition → autophagy & longevity.
Metformin	500 mg BID	5 weeks on, 1 week off	Insulin sensitivity, anti‑cancer.
Dasatinib + Quercetin (senolytic combo)	100 mg / 250 mg	2×/week	Eliminate senescent cells.
Pyrrolo‑p‑N‑acetyl‑cystein (PNAC)	600 mg	2‑on/1‑off	Glutathione boost.
NAD+ IV (optional)	250 ml (500 mg NAD+)	Every 4 weeks	Rapid NAD+ repletion.
Gene‑Therapy (e.g., SIRT1 activator)	Research‑only	—	Experimental.

Safety – Obtain baseline CBC, CMP, LFTs, kidney, lipid panel before each prescription and repeat every 4‑6 weeks.

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10. QUICK‑REFERENCE CHECKLIST (Daily)

Time	Task
06:00	Wake, HRV breathing (5 min)
06:30	NMN/NR + Vitamin D/K2 + CoQ10 + Omega‑3
07:00	Water + electrolytes
08:00	First Meal (Keto) + Caffeine (optional)
09:30	Pre‑HIIT carbs (if scheduled)
10:00	Workout (strength/HIIT)
12:00	Post‑workout (protein + NMN)
14:00	Berberine (if on) + Spermidine (if cycle)
15:30	Lunch (Keto)
18:00	Magnesium + NAC (if on)
19:30	Dinner (fat‑rich) + Curcumin
21:00	Cold‑plunge (3 min) + Sauna (15 min)
22:00	Meditation (10 min) + Neuro‑feedback (if scheduled)
23:00	Sleep (lights off, 15 min wind‑down)

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11. FINAL NOTES

1. Iterative Optimization – Use the weekly data to fine‑tune macros, supplement timing, and training loads.
2. Stay Flexible – If HRV drops >10 % for >3 days, reduce volume, increase magnesium, and add an extra recovery day.
3. Community – Join a bio‑hacking forum (e.g., r/Biohackers or Longevity Forum) to troubleshoot, share results, and stay updated on emerging research.

You now have a fully‑integrated, data‑driven 90‑day longevity plan that blends cutting‑edge nutritional science, precise supplementation, evidence‑based training, and state‑of‑the‑art recovery techniques. Execute it with discipline, monitor relentlessly, and adjust based on your own biometric feedback.

Stay curious, stay safe, and enjoy the journey toward a longer, sharper, and stronger you!

Important safety first: this plan is informational and ambitious. Before starting, get medical clearance (especially if you have chronic illness, take medications, are pregnant/breastfeeding, or are >65). Many “anti‑aging” interventions are experimental; prescription agents (metformin, rapamycin, senolytic chemo agents, psychedelics, prescription stimulants) should only be used under an experienced clinician or in a trial. I provide both evidence‑backed, low‑risk practices and clearly flagged experimental options that require physician supervision.

Overview — goals for 3 months

• Improve metabolic resilience, cardiorespiratory fitness, strength, and body composition
• Enhance cognitive performance and sleep quality
• Apply hormetic interventions (heat/cold/fasting) appropriately while monitoring recovery
• Use wearables and labs to iterate (HRV, RHR, sleep, CGM if available)

Baseline (week 0)

• Labs: CMP, CBC, lipids + ApoB, fasting glucose/insulin (HOMA‑IR), HbA1c, hs‑CRP, vitamin D, thyroid (TSH, fT4, fT3), hormones (sex‑specific), ferritin, B12/folate
• Fitness: VO2 estimate (Cooper test/wearable), 1–3RM estimates, grip strength, resting HR, HRV baseline (5 mornings)
• Setup wearables: Oura/Whoop + Apple Watch/Garmin; optional CGM for 10–14 days; BP cuff

Core principles

• Protein 1.6–2.2 g/kg/day; 8–12k steps/day; 3–4 training sessions/week; 7.5–9 h sleep; HRV‑guided autoregulation
• Electrolytes (Na/K/Mg) especially with low‑carb/sauna/cold; hydrate 30–35 mL/kg/day

Nutrition (CKD/TKD options)

• CKD: 5 days low‑carb (20–50 g net), 1–2 refeed days (100–250 g carbs) around hardest sessions
• TKD: add 20–40 g carbs pre‑workout and/or 0.5–0.8 g/kg carbs post heavy sessions; otherwise low‑carb baseline
• Meals: whole‑food protein forward; olive oil + fish; fermented foods daily; fiber 25–40 g/day
• Time‑restricted eating: 14:10 → 16:8 as tolerated; one 24‑h fast weekly unless recovery is poor

Foundational supplements (titrate slowly; check interactions)

• Creatine 5 g/day; Omega‑3 (EPA/DHA 1–2 g/d combined); Vitamin D3 1–4k IU + K2; Magnesium glycinate 200–400 mg PM; Glycine 3 g PM; Taurine 1–2 g/d
• Optional: Urolithin A 500 mg/d; NR or NMN 250–500 mg/d (cycle); Rhodiola 200–400 mg AM (cycle); Lion’s Mane 500–1000 mg BID (cycle); Bacopa 300 mg/d; Curcumin 500–1000 mg/d; Berberine 500 mg pre‑carb meals on refeed days

Training blueprint (12 weeks)

• Strength (3–4x/week): compound lifts across push/pull/hinge/squat; RPE 6–8; progress 2–5% or 1 rep/week
• Zone 2 (2–3x/week): 30–60 min conversational pace
• HIIT/VO2 (1–2x/week): 4×4 min @ 90–95% HRmax (3 min easy) OR 8–10×30 s sprints with 2–3 min easy
• Mobility/prehab: 10–15 min daily; include plyo micro‑dose 1–2x/wk if joints tolerate

Phases

• Weeks 1–4 (Foundation): master technique, build consistency; 1 HIIT/wk; Z2 2–3x; start 14:10 → 16:8
• Weeks 5–8 (Build): periodize 3 weeks build + deload; consider TKD/CKD; 2 HIIT/wk (one 4×4, one 30/30s)
• Week 8: deload + 36‑h fast OR FMD (only if experienced/cleared); sauna emphasis; sleep ≥8 h
• Weeks 9–12 (Peak): VO2 focus (2x/wk), maintain strength intensity with lower volume; test in Week 12

Recovery & hormesis

• Sauna 2–4x/week 15–30 min @ 80–90°C; post‑sauna electrolytes
• Cold 2–4x/week 2–5 min at 10–15°C; avoid within 6–8 h post strength when chasing hypertrophy
• NSDR 10–20 min on hard days; HRV breathing 10–15 min daily (~6 breaths/min)

Guardrails

• If HRV ↓ >15% for 2–3 days or RHR ↑ ≥7 bpm → cut volume 30–40% and swap HIIT for Zone 2 for 48–72 h
• Poor sleep (<6.5 h or efficiency <85%) → pull intensity; move HIIT earlier; light hygiene
• CGM spikes >140 mg/dL or >30 mg/dL delta → add pre‑meal walks, adjust carbs
• Weight/mood decline → add calories on refeed days, ensure protein and sleep

Sample week

• Mon: Upper + Z2 30–40
• Tue: Lower + sauna
• Wed: VO2 4×4 + mobility; refeed day (if CKD)
• Thu: Upper (hypertrophy) + Z2 45–60
• Fri: Lower (heavy) + sauna (or start 24‑h fast)
• Sat: Cold AM + 60 min Zone 2 (or ruck)
• Sun: Recovery yoga/NSDR + planning

Targets after 12 weeks

• VO2max +5–15%; strength +5–15%; fat −3–6% (if needed) with lean mass preserved; HRV uptrend; RHR down; hs‑CRP toward <1 mg/L; fasting insulin <7 μIU/mL

Notes

• Personalize macro split with labs/wearables. Introduce one major change every 1–2 weeks. Work with a clinician for any Rx interventions.

Below is a dense, action-ready 12-week plan designed for a biohacker aiming to optimize longevity, physical and cognitive performance. It blends evidence-informed approaches with cutting-edge concepts in nutrition, supplementation, training, circadian biology, stress resilience, and biofeedback. This is intended as a framework you can customize with your clinician, equipment, and personal response. Do not start any new supplement or aggressive fasting/ketogenic protocol if you have medical conditions, are pregnant, or take prescription medications without medical supervision.

Core principles

• Personalize from wearables & labs; progressive overload with recovery; use CKD/TKD as needed; sleep and circadian first; stress regulation via HRV

What to track

• Sleep duration/efficiency; HRV RMSSD trend; RHR; glycemic responses (CGM if available); training load; mood/focus

Phase 0 (prep)

• Fix schedule; establish baselines; confirm macro starting point; list supplements and begin with one change at a time

Phase 1 (Weeks 1–4) — Foundation

• Diet: low-carb baseline (20–50 g net) with TRF 14:10 → 16:8; protein 1.6–2.2 g/kg/day; electrolytes
• Training: strength 3x/wk; Zone 2 2–3x/wk; HIIT 1x/wk; mobility daily
• Supplements: creatine 5 g; omega‑3 (EPA/DHA 1–2 g/d combined); vitamin D3 1–4k IU (+K2); magnesium 200–400 mg; glycine 3 g; optional taurine 1–2 g
• Cognitive stack (optional/cycled): rhodiola 200–400 mg AM; lion’s mane 500–1000 mg BID; bacopa 300 mg; citicoline 250–500 mg
• Sleep: cool, dark room; caffeine cutoff 8–10 h before bed; NSDR 10–20 min on hard days

Phase 2 (Weeks 5–8) — Build

• Switch to CKD or TKD for performance: refeed 100–250 g carbs 1–2 days/wk (CKD) or 20–40 g pre‑workout (TKD)
• Training: 3‑week build periodization; add 2nd weekly HIIT (4×4 + 30/30s);
• Consider: Urolithin A 500 mg; NR/NMN 250–500 mg (cycle); curcumin 500–1000 mg; berberine 500 mg pre‑carb meals on refeed days
• Recovery: sauna 2–4x/wk 15–30 min; cold 2–4x/wk 2–5 min; avoid cold 6–8 h post strength if hypertrophy goal
• Week 8 deload: 36‑h fast OR FMD if experienced/cleared; sleep ≥8 h

Phase 3 (Weeks 9–12) — Peak & consolidate

• Maintain strength intensity, trim volume; VO2 focus (2x/wk); Zone 2 1–2x/wk
• Keep CKD/TKD as suits performance; protein steady; adjust refeeds to recovery
• Test Week 12: 5RM estimates, VO2 test or 12‑min run, grip strength, sleep/HRV trends, CGM if used

Guardrails

• HRV down >15% or RHR up ≥7 bpm for 2–3 days → cut volume 30–40% and swap to Zone 2 for 48–72 h
• Sleep <6.5 h/efficiency <85% → pull intensity; earlier training; improve light hygiene
• CGM spikes >140 mg/dL or >30 mg/dL delta → adjust carbs/timing; add post‑meal walks
• Weight/mood dips → add calories on refeed days, ensure protein, manage stress and sleep

Targets by Week 12

• VO2max +5–15%; strength +5–15%; fat −3–6% (if needed) with lean mass preserved; HRV trend up; RHR down; hs‑CRP lower; fasting insulin <7 μIU/mL

Implementation

• Introduce changes gradually; journal sleep/HRV/mood/training; iterate at weeks 4, 8, 12; clinician oversight for any Rx steps.

Important note: The following is an intensive, experimental plan intended for healthy adults with physician oversight. It is not medical advice. Discuss all supplements, fasting, heat/cold exposure, and any prescription considerations with your clinician, especially if you have cardiovascular, metabolic, thyroid, psychiatric, or kidney/liver conditions, are on medication, or have a history of eating disorders. Stop or scale back if you experience red flags (dizziness, chest pain, fainting, persistent fatigue, sleep disruption).

Objective

• Maximize healthspan, physical and cognitive performance over 12 weeks, while building sustainable habits and measurable improvements in:
  • VO2max, strength, muscle mass, body fat, glycemic control, HRV, sleep quality, inflammation (hs-CRP), and subjective wellbeing.
• Approach: phased training, cyclical ketogenic nutrition with strategic refeeds, targeted supplementation with cycling, hormetic stress (heat/cold) with recovery, HRV/neurofeedback-based stress regulation, and dense biomonitoring.

Week 0 (Setup and Baseline)

1. Baseline testing

• Labs (fasting): apoB, lipid panel + Lp(a), CMP, CBC, hs-CRP, fasting glucose/insulin (HOMA-IR), HbA1c, uric acid, TSH+free T3/T4, ferritin/iron/TIBC, B12, folate, 25(OH)D, IGF-1, morning cortisol, testosterone/estradiol/SHBG (or DHEA-S), creatinine/eGFR, ALT/AST, urine albumin/creatinine. Optional: omega-3 index.
• Body comp and fitness: DEXA, resting BP, resting HR, grip strength, 1RM estimates (or 5RM) for squat/press/deadlift, VO2max estimate (Cooper test or wearables), 5-minute HRV baseline (supine, same time daily x5 days), sit-to-stand test, 1-minute push-ups, 1-minute sit-ups, 10-m gait speed.
• Cognitive baseline: simple reaction time (e.g., HumanBenchmark), N-back accuracy, Stroop task, Psychomotor Vigilance Task (PVT) app.
• Gut: note GI symptoms; consider 3-day food symptom log.

2. Gear and apps

• Wearables: Oura or Whoop (sleep/HRV), Apple Watch or Garmin (workouts/VO2), optional CGM for 4 weeks (Levels/Nutrisense), blood pressure monitor (AM/PM), blood glucose/ketone meter (Keto Mojo), breath ketone (optional Biosense).
• Software: Cronometer (macro/micro tracking), TrainingPeaks or TrainerRoad (programming), HRV4Training or Elite HRV (morning HRV), HeartMath or Breathwrk (biofeedback), MUSE S or FocusCalm (consumer neurofeedback), Notion/Google Sheet for dashboard.
• Environment: bedroom 17–19 C; blackout curtains; 10,000 lux lamp for mornings; blue-light filters; HEPA air purifier; water filter.

3. Targets and rules

• Body composition: protein 1.6–2.2 g/kg/day; body fat reduction if needed 0.3–0.7%/week.
• Activity floor: 8,000–12,000 steps/day; 3–5x/week sauna or hot bath; 2–4x/week cold exposure (timing away from strength days).
• HRV-based autoregulation: if 3-day rolling HRV drops >15% from personal baseline and RHR +5–7 bpm, reduce intensity/volume 30–50% for 48–72 hours.
• Post-meal glucose: aim <140 mg/dL peak, back to baseline within 3 hours; adjust carbs and order of eating accordingly.

Nutrition: cyclical ketogenic with strategic refeeds

• Default (Mon–Fri): low-carb ketogenic
  • Protein: 1.8–2.2 g/kg/day (prioritize lean, collagen-rich cuts + fish).
  • Net carbs: 20–50 g/day from non-starchy veg and berries.
  • Fat: to satiety (mostly mono/polyunsaturated, olive oil, avocado, nuts; include omega-3 fish).
  • Fiber: 30–50 g/day from non-starchy veg, chia/flax, psyllium if needed.
  • Electrolytes: sodium 4–6 g/day total (food + electrolytes), potassium 3–4.7 g/day, magnesium 300–400 mg/day from food/supp.
• Refeeds (Sat, optional Wed): 1–2 days/week higher carb to support thyroid, hormones, performance
  • Carbs: 2–3 g/kg/day from low-processed sources (potatoes, rice, oats, fruit), start meal with protein/veg, limit fat those days.
  • Place refeeds around heaviest strength/HIIT days.
• Meal timing
  • Most days: 16:8 time-restricted eating. Feed window noon–8 pm. Protein-forward first meal.
  • One 24-hour fast each week (e.g., dinner-to-dinner), skipped during deload weeks or if under-recovered.
  • Optional (with medical oversight): One 36-hour fast in Week 8 OR a 4–5 day fasting-mimicking diet (FMD) substitute; choose one, not both.
• Supplements to support keto transition: adequate sodium, magnesium; consider MCT oil 5–10 mL to ease early weeks.

Core supplement stack and cycling Note: Verify interactions (e.g., SSRIs, thyroid meds, anticoagulants, antihypertensives). Start one new item every 3–4 days to assess tolerance.

Daily foundation (generally continuous for 12 weeks)

• Creatine monohydrate: 5 g/day, any time. Supports strength and cognition.
• Omega-3 EPA/DHA: 1–2 g/day combined with meals. Aim for omega-3 index >8%.
• Vitamin D3: 1,000–4,000 IU/day to maintain 30–50 ng/mL; re-check at week 8. Pair with K2 MK-7 90–180 mcg/day.
• Magnesium glycinate: 200–400 mg in evening.
• Glycine: 3 g in evening (sleep/GLUT support); optional collagen 10 g + vitamin C 100–200 mg for connective tissue.
• Taurine: 1–2 g/day (cardiometabolic support; can take pre-bed or pre-workout).
• Electrolyte mix: enough to reach sodium/potassium targets above.

Metabolic and mitochondrial (cycle)

• Urolithin A: 500 mg/day with food for 12 weeks.
• Spermidine: 1 mg/day with food; cycle 5 days on, 2 days off.
• Berberine: 500 mg before largest carb meal, up to 2x/day on refeed days only; cycle 5 days on, 2 days off. Avoid if on hypoglycemics or with low BP; watch GI.
• NAD support: NR 300–500 mg/day or NMN 250–500 mg/day; cycle 5 days on, 2 days off, or 8 weeks on, 2 weeks off. Evidence mixed; optional.

Cognition and stress (cycle to avoid tolerance)

• Caffeine 50–200 mg AM only; optional L-theanine 100–200 mg with caffeine.
• Lion’s Mane extract: 500–1,000 mg/day (AM), 8 weeks on, 2 weeks off.
• Rhodiola rosea (3% rosavins): 200–400 mg AM, 3 weeks on, 1 week off. Avoid if bipolar.
• Bacopa monnieri (standardized): 300 mg/day with food for 8–12 weeks. May cause GI sedation initially.
• Ashwagandha (KSM-66 or Sensoril): 300–600 mg/day, 5 days on, 2 off. Caution with thyroid autoimmunity or sedatives.

Anti-inflammatory/polyphenols (optional)

• Curcumin phytosome: 500–1,000 mg/day with fat; avoid with anticoagulants.
• Cocoa flavanols: ~500 mg/day or 20–30 g 85% dark chocolate.

Sleep adjuncts (only if needed)

• Apigenin 50 mg or magnesium L-threonate 2 g in evening; try one at a time. Melatonin 0.3–1 mg short term for jet lag only.

Avoid self-directed use of prescription agents (e.g., metformin, GLP-1s, rapamycin). Discuss risks/benefits with a physician if considering them.

Training blueprint (12 weeks) Weekly structure (typical)

• Strength: 4 sessions/week (upper/lower split or push/pull/legs + full-body). Progressively overload with deload weeks.
• Zone 2 cardio: 3 sessions/week, 30–60 min each (Maffetone HR ≈ 180 − age ±5 bpm).
• HIIT/VO2: 1–2 sessions/week.
• Mobility/Prehab: 10–15 min daily.
• NEAT: 8–12k steps/day; add rucking 1–2x/week if joints tolerate.
• Power/Plyo: micro-dose 1–2x/week (low volume).
• Avoid cold immersion within 6–8 hours after strength sessions (may blunt hypertrophy).

Weeks 1–2 (Foundation and technique)

• Strength (RPE 6–7): Day A (Lower): Back squat 3×5, RDL 3×6, split squat 3×8/side, calf raise 3×12, core carry 3×40 m. Day B (Upper Push): Bench or DB press 3×5, incline DB 3×8, ring push-up 3×AMRAP, overhead press 3×6, face pulls 3×12. Day C (Lower Hinge): Deadlift 3×5, front squat 3×5, hip thrust 3×8, ham curl 3×10, Copenhagen plank 3×20 s. Day D (Upper Pull): Weighted pull-up 3×5 (or lat pulldown), bent row 3×6, rear delt 3×12, biceps/triceps 2×12.
• Zone 2: 3×40 min (bike/row/run).
• HIIT: 1× “10×1 min hard/1 min easy” at 90–95% max HR.
• Plyo/power: 3×3 box jumps + 3×10 med-ball slams, 1–2x/wk.
• Mobility: daily 10 min (couch stretch, thoracic extension, ankle dorsiflexion, hip airplanes).

Weeks 3–4 (Metabolic priming and base)

• Strength: same split; add one set or +2.5–5% load; keep RPE ≤8.
• Zone 2: progress to 3×50–60 min.
• HIIT: 1–2×/wk: Option 1: 4×4 min at ~90–95% max HR, 3 min easy between. Option 2: 6–8×30 s all-out / 2.5 min easy (once weekly only).
• Add 1 weekly 24-hour fast on rest day. Introduce 1 weekly carb refeed on heaviest leg day.

Weeks 5–7 (Build: performance and hypertrophy)

• Strength: periodize 3-week build. Week 5: 4×5 main lifts (RPE 7–8), accessories 3–4×8–12. Week 6: 5×3 main lifts (heavier, RPE 8), accessories 3×6–10. Week 7: 4×6 hypertrophy focus, tempo reps 3–1–X on first set.
• Add loaded carries and farmer’s walks 3×40–60 m twice weekly.
• HIIT/VO2: 2×/wk (one 4×4, one 30/30×12).
• Zone 2: 2×60 min + 1×30 min easy.
• One 24-hour fast per week; 1–2 carb refeeds/wk.
• Optional altitude/hypoxic interval (if safely available): 8–12 min total hypoxic intervals under supervision.

Week 8 (Autophagy block + deload)

• Training deload: reduce volume by 40–50%, intensity by 10–15%.
• Choose one: 36-hour fast (with electrolyte support; skip HIIT that week), OR 4–5 day FMD at ~40–50% of calories, ≥1.0 g/kg protein/day.
• Extra sauna emphasis. Sleep ≥8 hours.

Weeks 9–10 (Hormesis consolidation, peak VO2 focus)

• Strength: resume build, vary stimuli (front squats, incline press, snatch-grip RDL). RPE 7–8.
• Power: add 5–10 min sprint mechanics and plyos (bounds, low hurdle hops).
• VO2: 2×/wk: 5×3 min at 100–110% of power/pace at VO2max; 3 min recovery.
• Zone 2: maintain 2–3 sessions.
• Refeeds on VO2 days; keep weekly 24-hour fast if recovery allows.

Weeks 11–12 (Peak and consolidate)

• Week 11: Slightly reduced volume, maintain intensity (strength 3×3 main lifts).
• Week 12: Testing and deload. Retest 5RM estimates, VO2max test, 5K or 12-min run, grip strength, HRV trends, CGM metrics, sleep scores. Deload last 3–4 days; focus on mobility, Zone 2, and sleep.

Heat/cold protocols

• Sauna: 3–5 sessions/week. Start 10–15 min at 80–90 C, build to 20–30 min; include 1–3 cool-downs. Hydrate; add 1–2 g sodium post-session.
• Cold exposure: 2–4×/week, 2–5 min at 10–15 C or cold showers 3–5 min. Place away from strength sessions by ≥6–8 hours. Warm up naturally afterward.

Stress resilience & neurofeedback

• Morning HRV: adjust training when down.
• Breathwork: 10–15 min/day (coherent breathing ~6 breaths/min). Add physiological sighs during stress.
• CO2 tolerance: weekly BOLT test.
• Neurofeedback (consumer EEG): 10–20 min/day, 4–5 days/week. Alpha-up (Weeks 1–4), SMR/beta focus (Weeks 5–8), alternate in Weeks 9–12; stop 3–4 hours before bed.
• NSDR/Yoga Nidra: 10–20 min afternoons.
• Psychology: 3-minute gratitude nightly; daily 10-minute social connection.

Daily rhythm & sleep

• Morning outdoor light; dim evening light. Cool bedroom 17–19 C. Caffeine cutoff 8–10 hours before bed. 7.5–9 hours/night. Simple wind-down routine.

Nutrition tactics

• Protein 3–4 meals at 0.4–0.6 g/kg per meal; leucine-rich.
• Refeed order: veg → protein → carbs; optional vinegar before high-carb meals.
• Fermented foods daily; selenium via 2 Brazil nuts/day; choline from eggs/liver.
• Hydration: 30–35 mL/kg/day; electrolytes as needed.
• Alcohol: ideally zero; ≤1 drink/week if any; avoid within 3 hours of bedtime.

Weekly outline (example)

• Mon: Upper + Z2 30–40; keto.
• Tue: Lower + mobility; sauna; keto.
• Wed: VO2 4×4 + plyos; refeed; HRV/coherence work.
• Thu: Upper (hypertrophy) + Z2; keto.
• Fri: Lower (heavy); sauna; keto or start 24h fast.
• Sat: Cold AM; Z2/ruck 60; refeed dinner.
• Sun: Recovery (yoga, mobility, NSDR); prep; alpha-up neurofeedback; keto.

Guardrails

• HRV down >15% or RHR up ≥7 bpm: swap to Z2, cut volume 30–40% for 48–72 h.
• Poor sleep: pull intensity; shift HIIT earlier.
• CGM spikes: adjust carbs, add post-meal walks.
• Weight/mood dips: raise calories/refeeds.

Targets after 12 weeks

• VO2max +5–15%; strength +5–15%; body fat −3–6% (if needed) with lean mass preserved; HRV trend +5–20%; RHR −3–7 bpm; hs-CRP toward <1 mg/L; fasting insulin <7 μIU/mL.

Contingencies

• Suspected thyroid slowdown: increase refeeds to 2×/week, carbs around training, check labs.
• Sleep issues on keto: add 20–40 g slow carbs at dinner; Mg + glycine; move HIIT earlier.
• Vegan/vegetarian: prioritize complete proteins; supplement creatine, B12, algal DHA/EPA; consider taurine.
• Joint issues: swap running HIIT for bike/row; collagen + vitamin C 60 min pre-session.

Clinician discussion list

• apoB strategy, ferritin source, sleep apnea screening, and any Rx longevity agents under supervision.