Here is a comprehensive, cutting-edge 3-Month Longevity Optimization Plan tailored for an advanced biohacker aiming to enhance lifespan, healthspan, physical performance, and cognitive function. This plan integrates emerging scientific evidence, advanced tools and wearables, and strategic interventions across multiple domains.
🔬 3-Month Longevity & Performance Optimization Plan
👤 Target Audience
Advanced biohacker (30–50 years old) in good health, seeking to optimize biomarkers of aging, physical performance, cognitive resilience, and stress adaptation.
🧬 PHILOSOPHY & CORE PILLARS
- Cellular Health & Mitochondrial Optimization
- Metabolic Flexibility & Inflammation Reduction
- Hormetic Stress + Recovery Balance
- Cognitive Enhancement & Neuroprotection
- Biometric Tracking & Personalized Feedback Loop
📅 PHASE STRUCTURE (Each Month Builds on the Last)
| Month | Focus | Strategy |
|---|
| 1 | Baseline Reboot | Detox, base metrics, metabolic switch |
| 2 | Optimization | Stack layering, stress training, peak performance |
| 3 | Longevity Deep Dive | Autophagy, stem cell activation, senescent cell clearance |
🔍 BASELINE TESTING (Week 0)
Prior to starting:
🧪 SUPPLEMENT STACKS (With Cycling)
🔹 Core Daily Longevity Stack
| Supplement | Dosage | Timing | Notes |
|---|
| NMN (Nicotinamide Mononucleotide) | 500 mg | AM, fasted | Supports NAD+ levels |
| Trans-Resveratrol | 250–500 mg | AM, with fat | Synergistic with NMN |
| Fisetin | 1.5 g/day | 2 days/month (Month 3) | Senolytic; take with fat |
| Spermidine | 1–3 mg | PM | Autophagy, mitochondrial function |
| Astaxanthin | 12 mg | AM, with food | Mitochondrial antioxidant |
| Curcumin (Theracurmin or BCM-95) | 500–1000 mg | AM/PM | Anti-inflammatory, neuroprotective |
| Magnesium L-Threonate | 1–2 g | PM | Brain bioavailability |
| L-Theanine | 200 mg | PM or with coffee | Calming, promotes alpha waves |
| Creatine Monohydrate | 5 g | AM/Post-workout | Brain + muscle energy |
| Omega-3s (EPA:DHA 2:1) | 2–3 g | AM | Cardiovascular & cognitive |
| Probiotics (cycling strains) | Varies | AM | Rotate monthly |
| Vitamin D3 + K2 | 5000 IU + 180 mcg | AM | Immune, calcium metabolism |
| Berberine or Metformin (if CGM shows glucose issues) | 500 mg | PM | Metabolic control; cycle monthly |
🔁 Cycling Protocols
- Fisetin + Quercetin (Senolytic): 2-day protocol once a month (Days 1-2 of Month 3)
- Rapamycin (if physician-monitored): 5–10 mg/week (1 day/week)
- Ashwagandha / Rhodiola (adaptogens): 2 weeks on, 1 week off
- Lion's Mane / Bacopa: 5 days on, 2 days off (nootropic cycling)
🥑 DIETARY STRATEGY
🔹 Month 1: Metabolic Reset (Modified Ketogenic + Intermittent Fasting)
- Macronutrient split: 70% fat, 20% protein, 10% carbs (~30–50g net carbs)
- Feeding window: 16:8 (fasting 16 hours/day)
- Target: Nutritional ketosis (ketones 0.8–1.5 mmol/L)
- Nutrition: Grass-fed meats, wild fish, olive oil, avocado, cruciferous vegetables, fermented foods
- Supplements: Electrolytes (Na, K, Mg)
🔹 Month 2: Metabolic Flexibility + Fasting Mimicking Diet (FMD)
- Cycle in FMD (Valter Longo style): 5 days, once per month
- Alternate Intermittent Fasting with Time-Restricted Eating: 18:6, 20:4, or 24h fast 1x/week
- Reintroduce carbs post-FMD: Sweet potatoes, berries, legumes
🔹 Month 3: Autophagy & Stem Cell Activation
- 48-hour fast at end of month (with electrolytes)
- Cycle back to low-carb for 5 days post-fast
- Refeed with high-protein/high-nutrient density to stimulate mTOR, IGF-1 rebound
🏋️ EXERCISE PROGRAM (PERIODIZED)
🔹 Weekly Breakdown
| Type | Frequency | Duration | Focus |
|---|
| Strength Training | 3x/week | 45–60 min | Compound lifts, hypertrophy, low-rep |
| HIIT / Sprint Intervals | 2x/week | 20–25 min | Mitochondrial biogenesis |
| Zone 2 Cardio | 2x/week | 45–60 min | Fat oxidation, longevity |
| Mobility / Yoga | 2x/week | 30 min | Injury prevention, flexibility |
| Walking / NEAT | Daily | >10,000 steps | Low-intensity movement |
🔹 Sample Weekly Schedule
| Day | AM | PM |
|---|
| Mon | Strength (Upper Body) | Sauna + Cold Plunge |
| Tue | Zone 2 Cardio (Biking) | Mobility / Stretch |
| Wed | HIIT (Sprints) | Red Light Therapy |
| Thu | Strength (Lower Body) | HRV Breathing |
| Fri | Zone 2 (Rowing) | Neurofeedback |
| Sat | Strength (Full Body) | Cold Plunge |
| Sun | Yoga / Nature Walk | Rest, Journaling |
🧠 COGNITIVE STACK & NEUROHACKING
🔹 Targeted Nootropics
| Nootropic | Dosage | Notes |
|---|
| Lions Mane | 1000 mg | Neurogenesis (5 days on/2 off) |
| Alpha-GPC | 300–600 mg | Acetylcholine precursor |
| Bacopa Monnieri | 300 mg | Memory and learning |
| Phenylpiracetam (optional) | 100–200 mg | Focus and fatigue (1–2x/week only) |
| Caffeine + L-Theanine | 100 mg + 200 mg | Alertness without jitters |
| Nicotinamide Riboside | 300 mg | Mitochondrial NAD+ support |
🔹 Brain Training & Enhancement
- Neurofeedback: Use Muse or NeuroOptimal 3–4x/week
- Dual N-Back Training: 15 min/day (working memory)
- Transcranial Direct Current Stimulation (tDCS): 2–3x/week, under guidance
🌬️ STRESS RESILIENCE & RECOVERY
🔹 Daily Practices
- HRV Training: 5–10 min/day using EliteHRV or HeartMath
- Breathwork: Wim Hof (AM), Box Breathing (PM)
- Cold Exposure: 3–5x/week (3–5 min @ 40–50°F)
- Sauna (Finnish or Infrared): 3–4x/week, 20–30 min @ 180°F
- Sleep Optimization:
- Blue light blockers 2h before bed
- Magnesium L-Threonate + Glycine PM
- Room temp 65°F
- Sleep mask + blackout curtains
🔹 Tracking Tools
- HRV (Oura or WHOOP): Target >80 ms baseline
- Sleep Score: >85 consistently
- RHR: <55 bpm
- Stress Score (Garmin, WHOOP): Downtrend over time
🧬 ADVANCED INTERVENTIONS (Optional / Under Medical Supervision)
- Peptides:
- BPC-157 (gut, soft tissue repair)
- Epitalon (telomerase activation, 5 mg/day for 10 days every 3 months)
- FOXO4-DRI (experimental, senescent cell clearance)
- Exosomes / PRP: Regenerative therapies
- Hyperbaric Oxygen Therapy (HBOT): 2x/week (60–90 min)
- NAD+ IV Therapy: Monthly
📈 TRACKING & FEEDBACK
Weekly Review Dashboard
- Sleep (Oura)
- HRV trends
- Glucose variability (Levels)
- Ketone levels (Lumen or Biosense)
- Training load (WHOOP or Garmin)
- Subjective: Mood, libido, focus, recovery
Monthly Re-testing (Key Metrics)
- Fasting insulin, CRP, IGF-1, HRV, body composition (DEXA or InBody)
🧩 LONGEVITY HABIT STACKING
-
Morning Routine (AM):
- Sunlight exposure + hydration + breathwork
- Lumen breath test
- Nootropic + mitochondrial stack
- Journaling: Gratitude + HRV biofeedback
-
Evening Routine (PM):
- Sauna + cold plunge or Epsom salt bath
- Magnesium stack
- Low light, reading or meditation
- Sleep tracking initialized
🏁 OUTCOME TARGETS BY END OF 3 MONTHS
- ↓ CRP < 0.5 mg/L
- ↓ Insulin < 5 mIU/L
- ↑ HRV baseline (+15% from baseline)
- ↑ VO2 max
- ↓ Visceral adiposity
- ↑ Sleep efficiency > 90%
- ↑ NAD+ markers (if tested)
- ↑ Cognitive performance (reaction time, focus tests)
- ↑ DNA methylation age reversal (goal: -1 year)
⚠️ SAFETY & ETHICAL DISCLAIMER
This is a high-performance, experimental protocol. It is essential to:
- Work with a longevity-focused physician or functional medicine provider
- Cycle and adapt based on feedback and biomarkers
- Listen to your body and avoid overtraining or over-supplementation
This plan is a blueprint—a modular, data-driven system for optimizing longevity and performance. Customize based on your own biomarkers, genetics, and goals.
Let me know if you’d like a printable version or digital tracking sheet.
