What is the difference between ChatGPT-4o (March 2025) and Qwen Plus 0728 (thinking)?

ChatGPT-4o (March 2025) is developed by OpenAI while Qwen Plus 0728 (thinking) is developed by Qwen. ChatGPT-4o (March 2025) has a 128K token context window vs Qwen Plus 0728 (thinking)'s 1.0M. You can compare their actual outputs across 25 challenges on RIVAL to see how they differ in practice.

Which is better, ChatGPT-4o (March 2025) or Qwen Plus 0728 (thinking)?

It depends on your use case. ChatGPT-4o (March 2025) and Qwen Plus 0728 (thinking) each have strengths in different areas. RIVAL lets you compare their real outputs side-by-side across 25 challenges so you can judge which fits your needs best.

How much does ChatGPT-4o (March 2025) cost compared to Qwen Plus 0728 (thinking)?

ChatGPT-4o (March 2025) costs $5/M input tokens and Qwen Plus 0728 (thinking) costs $0.4/M input tokens. Qwen Plus 0728 (thinking) is $4.60/M cheaper per input. Check their side-by-side outputs on RIVAL to see if the price difference is justified by quality.

How can I compare ChatGPT-4o (March 2025) and Qwen Plus 0728 (thinking) on RIVAL?

This page shows a side-by-side comparison of ChatGPT-4o (March 2025) and Qwen Plus 0728 (thinking) across shared challenges. You can vote on which model produced the better output, and Pro users can create custom challenges to test both models with their own prompts.

Rival

ChatGPT-4o (March 2025)vsQwen Plus 0728 (thinking)

20 challenges

Why ChatGPT-4o (March 2025)?

No standout advantages

Why Qwen Plus 0728 (thinking)?

4.3x cheaper overall$0.40/M in · $4.00/M out

7.8x more context1.0M

6 months newerSep 2025

Favorites

ChatGPT-4o (March 2025)Qwen Plus 0728 (thinking)

Movie

The Matrix

19998.2

The Shawshank Redemption

19948.7

Album

Dark Side Of The Moon

suisside

OK Computer

Radiohead

Book

Братья Карамазовы

Фёдор Михайлович Достоевский

Moby Dick

Herman Melville

City

Kyoto

Japan

Kyoto

Japan

Game

The Legend of Zelda: Breath of the Wild

Adventure, Action4.5

The Legend of Zelda: Ocarina of Time

Adventure, Action4.4

12 / 20

Stochastic Consistency Testanalysis

Tests an AI's randomness and creativity

ChatGPT-4o (March 2025)

Openai · Mar 2025text

Here are 5 jokes:

Why don’t skeletons fight each other?
Because they don’t have the guts.
I told my computer I needed a break…
Now it won’t stop sending me vacation ads.
Parallel lines have so much in common.
It’s a shame they’ll never meet.
What do you call a fish wearing a bowtie?
Sofishticated.
I asked the librarian if the library had books on paranoia.
She whispered, "They're right behind you..."

All 5 jokes are unique — none of them repeat or share the same punchline.

Qwen Plus 0728 (thinking)

Qwen · Sep 2025text

No content available for this output.

Vote

2 / 20

Xbox Controller SVG Artimage generation

Tests an AI's ability to create detailed SVG illustrations of gaming hardware

ChatGPT-4o (March 2025)

Openai · Mar 2025svg

Qwen Plus 0728 (thinking)

Qwen · Sep 2025svg

No content available for this output.

Vote

3 / 20

Realistic AI Interviewconversation

Tests an AI's ability to simulate personalities and predict future trends

ChatGPT-4o (March 2025)

Openai · Mar 2025text

No content available for this output.

Qwen Plus 0728 (thinking)

Qwen · Sep 2025text

No content available for this output.

Vote

4 / 20

Minimalist Landing Pageweb design

Tests an AI's ability to generate a complete, working landing page

ChatGPT-4o (March 2025)

Openai · Mar 2025website

Qwen Plus 0728 (thinking)

Qwen · Sep 2025website

Vote

5 / 20

Mario Level UI Recreationweb design

Recreate an interactive, classic Mario level in a single HTML file.

ChatGPT-4o (March 2025)

Openai · Mar 2025website

Qwen Plus 0728 (thinking)

Qwen · Sep 2025website

Couldn't render this response

This model didn't return a displayable web page for this challenge.

View raw output

# Super Mario Bros. Level Recreation

I've created a fully interactive Super Mario Bros. level that captures the spirit of Nintendo games. This single-page HTML features authentic gameplay mechanics, colorful pixel art, and classic Mario elements - all while staying true to the original game's charm.

```html
<!DOCTYPE html>
<html lang="en">
<head>
    <meta charset="UTF-8">
    <meta name="viewport" content="width=device-width, initial-scale=1.0">
    <title>Super Mario Bros. - Castle Run</title>
    <style>
        * {
            margin: 0;
            padding: 0;
            box-sizing: border-box;
        }
        
        body {
            font-family: 'Courier New', monospace;
            background: linear-gradient(to bottom, #6495ED, #1E90FF);
            height: 100vh;
            overflow: hidden;
            display: flex;
            flex-direction: column;
            align-items: center;
            justify-content: center;
            color: white;
            text-shadow: 2px 2px 0 #000;
        }
        
        .game-container {
            position: relative;
            width: 800px;
            height: 500px;
            overflow: hidden;
            border: 4px solid #DAA520;
            box-shadow: 0 0 20px rgba(0, 0, 0, 0.5);
            background: linear-gradient(to bottom, #6495ED 70%, #2E8B57 70%);
        }
        
        .game-title {
            position: absolute;
            top: 10px;
            left: 0;
            width: 100%;
            text-align: center;
            font-size: 36px;
            font-weight: bold;
            color: #FFFFFF;
            text-shadow: 
                3px 0 0 #E52421, 
                -3px 0 0 #E52421,
                0 3px 0 #E52421,
                0 -3px 0 #E52421,
                3px 3px 0 #E52421,
                -3px 3px 0 #E52421,
                3px -3px 0 #E52421,
                -3px -3px 0 #E52421;
            z-index: 10;
            letter-spacing: 3px;
            text-transform: uppercase;
        }
        
        .ui-overlay {
            position: absolute;
            top: 10px;
            left: 10px;
            display: flex;
            gap: 20px;
            z-index: 10;
        }
        
        .ui-element {
            background: rgba(0, 0, 0, 0.5);
            padding: 8px 15px;
            border-radius: 20px;
            font-weight: bold;
            min-width: 80px;
            text-align: center;
        }
        
        .ui-element span {
            color: #FFFF00;
            font-size: 24px;
            display: block;
        }
        
        .level-container {
            position: absolute;
            width: 4000px;
            height: 500px;
            transform: translateX(0);
            transition: transform 0.1s linear;
        }
        
        /* Ground and platforms */
        .ground {
            position: absolute;
            bottom: 0;
            width: 100%;
            height: 100px;
            background: #8B4513;
            border-top: 4px solid #DAA520;
        }
        
        .platform {
            position: absolute;
            background: #8B4513;
            border: 2px solid #DAA520;
            border-bottom: none;
        }
        
        /* Pipes */
        .pipe {
            position: absolute;
            background: #00A86B;
            border: 2px solid #000;
            border-bottom: none;
        }
        
        .pipe-top {
            position: absolute;
            background: #00A86B;
            border: 2px solid #000;
            border-top: none;
            border-radius: 0 0 10px 10px;
        }
        
        /* Coins */
        .coin {
            position: absolute;
            width: 20px;
            height: 20px;
            background: #FFD700;
            border-radius: 50%;
            box-shadow: 0 0 5px #FFA500, inset 0 0 5px #DAA520;
            animation: coinSpin 0.5s infinite alternate;
        }
        
        @keyframes coinSpin {
            from { transform: scale(1); }
            to { transform: scale(1.1); }
        }
        
        /* Question blocks */
        .question-block {
            position: absolute;
            width: 40px;
            height: 40px;
            background: #E5D9B6;
            border: 2px solid #000;
            display: flex;
            align-items: center;
            justify-content: center;
            font-size: 24px;
            font-weight: bold;
            color: #000;
            animation: blockBounce 1.5s infinite;
        }
        
        @keyframes blockBounce {
            0%, 100% { transform: translateY(0); }
            50% { transform: translateY(-5px); }
        }
        
        .used-block {
            background: #A9A9A9;
        }
        
        /* Mario character */
        #mario {
            position: absolute;
            width: 40px;
            height: 60px;
            z-index: 10;
            transition: transform 0.1s;
        }
        
        /* Mario CSS art */
        #mario::before {
            content: '';
            position: absolute;
            width: 40px;
            height: 60px;
            background: #E52421;
            border-radius: 20px 20px 0 0;
            z-index: 2;
        }
        
        #mario::after {
            content: '';
            position: absolute;
            width: 40px;
            height: 15px;
            background: #E52421;
            top: -5px;
            border-radius: 20px 20px 0 0;
            z-index: 3;
        }
        
        .mario-hat {
            position: absolute;
            width: 40px;
            height: 15px;
            background: #E52421;
            top: -10px;
            border-radius: 20px 20px 0 0;
            z-index: 4;
        }
        
        .mario-face {
            position: absolute;
            width: 30px;
            height: 25px;
            background: #FFB6C1;
            top: 20px;
            left: 5px;
            border-radius: 15px 15px 0 0;
            z-index: 5;
        }
        
        .mario-eyes {
            position: absolute;
            width: 8px;
            height: 8px;
            background: #000;
            border-radius: 50%;
            top: 25px;
        }
        
        .mario-eye-left {
            left: 8px;
        }
        
        .mario-eye-right {
            right: 8px;
        }
        
        .mario-mustache {
            position: absolute;
            width: 20px;
            height: 5px;
            background: #000;
            top: 35px;
            left: 10px;
            border-radius: 0 0 5px 5px;
        }
        
        .mario-arms {
            position: absolute;
            width: 10px;
            height: 20px;
            background: #FFB6C1;
            top: 30px;
        }
        
        .mario-arm-left {
            left: -5px;
            border-radius: 5px 0 0 5px;
        }
        
        .mario-arm-right {
            right: -5px;
            border-radius: 0 5px 5px 0;
        }
        
        .mario-legs {
            position: absolute;
            width: 15px;
            height: 20px;
            background: #000;
            bottom: 0;
        }
        
        .mario-leg-left {
            left: 5px;
            border-radius: 0 0 3px 3px;
        }
        
        .mario-leg-right {
            right: 5px;
            border-radius: 0 0 3px 3px;
        }
        
        /* Goomba enemy */
        .goomba {
            position: absolute;
            width: 40px;
            height: 30px;
            z-index: 5;
        }
        
        .goomba::before {
            content: '';
            position: absolute;
            width: 40px;
            height: 30px;
            background: #8B4513;
            border-radius: 50% 50% 0 0;
        }
        
        .goomba::after {
            content: '';
            position: absolute;
            width: 40px;
            height: 10px;
            background: #000;
            bottom: -5px;
            border-radius: 0 0 10px 10px;
        }
        
        .goomba-eye {
            position: absolute;
            width: 8px;
            height: 8px;
            background: #000;
            border-radius: 50%;
            top: 5px;
        }
        
        .goomba-eye-left {
            left: 8px;
        }
        
        .goomba-eye-right {
            right: 8px;
        }
        
        /* Koopa Troopa */
        .koopa {
            position: absolute;
            width: 40px;
            height: 45px;
            z-index: 5;
        }
        
        .koopa-shell {
            position: absolute;
            width: 40px;
            height: 30px;
            background: #008000;
            border-radius: 50% 50% 0 0;
            top: 0;
        }
        
        .koopa-body {
            position: absolute;
            width: 30px;
            height: 25px;
            background: #FFB6C1;
            border-radius: 15px 15px 0 0;
            top: 15px;
            left: 5px;
        }
        
        .koopa-eye {
            position: absolute;
            width: 6px;
            height: 6px;
            background: #000;
            border-radius: 50%;
            top: 20px;
        }
        
        .koopa-eye-left {
            left: 10px;
        }
        
        .koopa-eye-right {
            right: 10px;
        }
        
        .koopa-leg {
            position: absolute;
            width: 8px;
            height: 15px;
            background: #FFB6C1;
            bottom: 0;
            border-radius: 2px;
        }
        
        /* Flag */
        .flag-pole {
            position: absolute;
            width: 8px;
            height: 300px;
            background: #D3D3D3;
            bottom: 100px;
            left: 3700px;
        }
        
        .flag {
            position: absolute;
            width: 30px;
            height: 30px;
            background: #FF0000;
            bottom: 250px;
            left: 3690px;
            border: 1px solid #000;
        }
        
        /* Castle */
        .castle {
            position: absolute;
            width: 200px;
            height: 200px;
            background: #D3D3D3;
            bottom: 100px;
            right: 50px;
            border: 2px solid #000;
        }
        
        .castle-top {
            position: absolute;
            width: 220px;
            height: 40px;
            background: #8B4513;
            bottom: 200px;
            right: 40px;
        }
        
        .castle-tower {
            position: absolute;
            width: 60px;
            height: 80px;
            background: #D3D3D3;
            border: 2px solid #000;
        }
        
        .castle-tower-left {
            bottom: 180px;
            right: 190px;
        }
        
        .castle-tower-right {
            bottom: 180px;
            right: 30px;
        }
        
        .tower-top {
            position: absolute;
            width: 70px;
            height: 20px;
            background: #8B4513;
            border: 2px solid #000;
        }
        
        .tower-top-left {
            bottom: 260px;
            right: 185px;
        }
        
        .tower-top-right {
            bottom: 260px;
            right: 25px;
        }
        
        .castle-door {
            position: absolute;
            width: 50px;
            height: 80px;
            background: #8B4513;
            bottom: 100px;
            right: 125px;
            border: 1px solid #000;
        }
        
        /* Coins collection effect */
        .coin-collected {
            animation: coinCollect 0.5s forwards;
        }
        
        @keyframes coinCollect {
            to {
                transform: translateY(-30px) scale(0.5);
                opacity: 0;
            }
        }
        
        /* Jump effect */
        .mario-jump {
            animation: marioJump 0.3s forwards;
        }
        
        @keyframes marioJump {
            50% { transform: translateY(-15px); }
            100% { transform: translateY(0); }
        }
        
        /* Game over */
        .game-over {
            position: absolute;
            top: 0;
            left: 0;
            width: 100%;
            height: 100%;
            background: rgba(0, 0, 0, 0.7);
            display: flex;
            flex-direction: column;
            align-items: center;
            justify-content: center;
            z-index: 100;
            display: none;
        }
        
        .game-over h2 {
            font-size: 48px;
            color: #FF0000;
            margin-bottom: 20px;
            text-shadow: 3px 3px 0 #000;
        }
        
        .game-over p {
            font-size: 24px;
            margin: 10px 0;
        }
        
        .restart-btn {
            background: #E52421;
            color: white;
            border: none;
            padding: 12px 30px;
            font-size: 20px;
            font-weight: bold;
            border-radius: 30px;
            margin-top: 20px;
            cursor: pointer;
            transition: all 0.2s;
            text-transform: uppercase;
            letter-spacing: 2px;
            box-shadow: 0 4px 0 #A00000;
        }
        
        .restart-btn:hover {
            transform: translateY(-2px);
            box-shadow: 0 6px 0 #A00000;
        }
        
        .restart-btn:active {
            transform: translateY(2px);
            box-shadow: 0 2px 0 #A00000;
        }
        
        /* Controls info */
        .controls {
            position: absolute;
            bottom: 15px;
            left: 0;
            width: 100%;
            text-align: center;
            font-size: 16px;
            background: rgba(0, 0, 0, 0.3);
            padding: 5px;
        }
        
        .controls span {
            background: rgba(0, 0, 0, 0.3);
            padding: 0 10px;
            border-radius: 15px;
            margin: 0 5px;
            font-weight: bold;
        }
        
        /* Score animation */
        .score-popup {
            position: absolute;
            color: #FFFF00;
            font-weight: bold;
            z-index: 20;
            animation: scoreRise 1s forwards;
        }
        
        @keyframes scoreRise {
            0% { transform: translateY(0); opacity: 1; }
            100% { transform: translateY(-30px); opacity: 0; }
        }
        
        /* Power-up effects */
        .starman {
            animation: starman 0.2s infinite;
        }
        
        @keyframes starman {
            0% { filter: hue-rotate(0deg); }
            50% { filter: hue-rotate(180deg); }
            100% { filter: hue-rotate(360deg); }
        }
        
        /* Hidden elements for sound */
        .sound {
            display: none;
        }
    </style>
</head>
<body>
    <div class="game-container">
        <div class="game-title">Super Mario Bros. - Castle Run</div>
        
        <div class="ui-overlay">
            <div class="ui-element">
                COINS<br><span id="coin-count">0</span>
            </div>
            <div class="ui-element">
                SCORE<br><span id="score">0</span>
            </div>
            <div class="ui-element">
                WORLD<br><span>1-1</span>
            </div>
        </div>
        
        <div class="level-container" id="level">
            <div class="ground"></div>
            
            <!-- Platforms -->
            <div class="platform" style="left: 200px; top: 300px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 400px; top: 250px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 600px; top: 200px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 800px; top: 150px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 1000px; top: 200px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 1200px; top: 250px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 1400px; top: 300px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 1600px; top: 250px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 1800px; top: 200px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 2000px; top: 150px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 2200px; top: 200px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 2400px; top: 250px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 2600px; top: 300px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 2800px; top: 250px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 3000px; top: 200px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 3200px; top: 150px; width: 100px; height: 20px;"></div>
            <div class="platform" style="left: 3400px; top: 100px; width: 100px; height: 20px;"></div>
            
            <!-- Pipes -->
            <div class="pipe" style="left: 300px; bottom: 100px; width: 60px; height: 80px;"></div>
            <div class="pipe-top" style="left: 300px; bottom: 180px; width: 60px; height: 20px;"></div>
            
            <div class="pipe" style="left: 700px; bottom: 100px; width: 80px; height: 100px;"></div>
            <div class="pipe-top" style="left: 700px; bottom: 200px; width: 80px; height: 20px;"></div>
            
            <div class="pipe" style="left: 1100px; bottom: 100px; width: 100px; height: 120px;"></div>
            <div class="pipe-top" style="left: 1100px; bottom: 220px; width: 100px; height: 20px;"></div>
            
            <!-- Question blocks -->
            <div class="question-block" style="left: 500px; bottom: 160px;" id="qblock1"></div>
            <div class="question-block" style="left: 900px; bottom: 160px;" id="qblock2"></div>
            <div class="question-block" style="left: 1300px; bottom: 160px;" id="qblock3"></div>
            <div class="question-block" style="left: 1700px; bottom: 160px;" id="qblock4"></div>
            <div class="question-block" style="left: 2100px; bottom: 160px;" id="qblock5"></div>
            <div class="question-block" style="left: 2500px; bottom: 160px;" id="qblock6"></div>
            <div class="question-block" style="left: 2900px; bottom: 160px;" id="qblock7"></div>
            
            <!-- Coins -->
            <div class="coin" style="left: 250px; bottom: 130px;"></div>
            <div class="coin" style="left: 270px; bottom: 130px;"></div>
            <div class="coin" style="left: 290px; bottom: 130px;"></div>
            <div class="coin" style="left: 450px; bottom: 80px;"></div>
            <div class="coin" style="left: 470px; bottom: 80px;"></div>
            <div class="coin" style="left: 490px; bottom: 80px;"></div>
            <div class="coin" style="left: 650px; bottom: 50px;"></div>
            <div class="coin" style="left: 670px; bottom: 50px;"></div>
            <div class="coin" style="left: 690px; bottom: 50px;"></div>
            <div class="coin" style="left: 850px; bottom: 0px;"></div>
            <div class="coin" style="left: 870px; bottom: 0px;"></div>
            <div class="coin" style="left: 890px; bottom: 0px;"></div>
            <div class="coin" style="left: 1050px; bottom: 50px;"></div>
            <div class="coin" style="left: 1070px; bottom: 50px;"></div>
            <div class="coin" style="left: 1090px; bottom: 50px;"></div>
            <div class="coin" style="left: 1250px; bottom: 80px;"></div>
            <div class="coin" style="left: 1270px; bottom: 80px;"></div>
            <div class="coin" style="left: 1290px; bottom: 80px;"></div>
            <div class="coin" style="left: 1450px; bottom: 130px;"></div>
            <div class="coin" style="left: 1470px; bottom: 130px;"></div>
            <div class="coin" style="left: 1490px; bottom: 130px;"></div>
            <div class="coin" style="left: 1650px; bottom: 80px;"></div>
            <div class="coin" style="left: 1670px; bottom: 80px;"></div>
            <div class="coin" style="left: 1690px; bottom: 80px;"></div>
            <div class="coin" style="left: 1850px; bottom: 50px;"></div>
            <div class="coin" style="left: 1870px; bottom: 50px;"></div>
            <div class="coin" style="left: 1890px; bottom: 50px;"></div>
            <div class="coin" style="left: 2050px; bottom: 0px;"></div>
            <div class="coin" style="left: 2070px; bottom: 0px;"></div>
            <div class="coin" style="left: 2090px; bottom: 0px;"></div>
            <div class="coin" style="left: 2250px; bottom: 50px;"></div>
            <div class="coin" style="left: 2270px; bottom: 50px;"></div>
            <div class="coin" style="left: 2290px; bottom: 50px;"></div>
            <div class="coin" style="left: 2450px; bottom: 80px;"></div>
            <div class="coin" style="left: 2470px; bottom: 80px;"></div>
            <div class="coin" style="left: 2490px; bottom: 80px;"></div>
            <div class="coin" style="left: 2650px; bottom: 130px;"></div>
            <div class="coin" style="left: 2670px; bottom: 130px;"></div>
            <div class="coin" style="left: 2690px; bottom: 130px;"></div>
            <div class="coin" style="left: 2850px; bottom: 80px;"></div>
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            <!-- Enemies -->
            <div class="goomba" style="left: 400px; bottom: 100px;"></div>
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            <!-- Flag and castle -->
            <div class="flag-pole"></div>
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            <div class="castle-top"></div>
            <div class="castle-tower castle-tower-left"></div>
            <div class="castle-tower castle-tower-right"></div>
            <div class="tower-top tower-top-left"></div>
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            <div class="castle-door"></div>
            
            <!-- Mario -->
            <div id="mario">
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            </div>
        </div>
        
        <div class="controls">
            CONTROLS: <span>← →</span> Move | <span>SPACE</span> Jump | <span>ENTER</span> Restart
        </div>
        
        <div class="game-over" id="game-over">
            <h2>GAME OVER</h2>
            <p>Your adventure ends here!</p>
            <p>Coins collected: <span id="final-coins">0</span></p>
            <p>Final score: <span id="final-score">0</span></p>
            <button class="restart-btn" id="restart-btn">Play Again</button>
        </div>
        
        <!-- Sound effects -->
        <audio id="coin-sound" class="sound">
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Retro macOS UI Recreationweb design

Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.

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Openai · Mar 2025website

Qwen Plus 0728 (thinking)

Qwen · Sep 2025website

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12 / 20

Advanced Longevity Plan (Biohacker)reasoning

Develop a cutting-edge 3-month longevity plan for a biohacker.

ChatGPT-4o (March 2025)

Openai · Mar 2025text

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:

Blood Work:
- Complete Blood Count (CBC), CMP, hs-CRP, HbA1c, Fasting Insulin, Lipid Panel, ApoB, Homocysteine, Vitamin D, Omega-3 Index
- Hormones: Testosterone (free/total), Estradiol, DHEA-S, Cortisol (AM), IGF-1
- Inflammatory Markers: IL-6, TNF-α
- Longevity: DNA methylation clock (e.g., TruDiagnostic), telomere length
Microbiome & Gut Health: Viome or Onegevity
Wearables Setup:
- WHOOP 4.0 or Oura Ring Gen 3 (HRV, sleep, recovery)
- Levels (continuous glucose monitoring)
- Lumen or Biosense (ketone & metabolic flexibility tracking)
- Apollo Neuro (stress modulation)

🧪 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.

Qwen Plus 0728 (thinking)

Qwen · Sep 2025text

The Quantum Leap Longevity Protocol: A 3-Month Biohacker's Blueprint for Peak Longevity & Performance

Core Philosophy: This plan integrates precision, personalization, and phased adaptation – not just stacking interventions. It leverages cutting-edge science (2023-2024 research), prioritizes measurable biomarkers, and emphasizes resilience over mere optimization. WARNING: This is NOT medical advice. Consult a longevity physician (e.g., through organizations like A4M) and get comprehensive baseline testing BEFORE starting. This plan assumes access to advanced diagnostics and professional supervision, especially for prescription-grade interventions like Rapamycin.

Phase 0: Critical Foundation (Week -2 to Week 0) - The Data Dive

Comprehensive Baseline Testing (Non-Negotiable):
- Bloodwork: Full CBC, CMP, Lipid Panel, HbA1c, Fasting Insulin & Glucose, hs-CRP, Homocysteine, Vitamin D (25-OH), B12, Folate, Testosterone (Free/Total), Estradiol, Thyroid Panel (TSH, Free T3, Free T4, Reverse T3), IGF-1, Leptin, Adiponectin, Omega-3 Index, Full Methylmalonic Acid (MMA) panel, NMR Lipoprofile (for particle size).
- Advanced Biomarkers: Telomere length (e.g., TeloYears), GlycanAge (inflammaging), DNA Methylation Clock (e.g., TruAge, DunedinPACE), 24-hour cortisol rhythm (saliva), Comprehensive Gut Microbiome Analysis (e.g., Viome, Thryve).
- Body Composition: DEXA Scan (bone density, lean mass, fat mass distribution).
- Functional Metrics: VO2 Max Test (treadmill/bike), Resting Metabolic Rate (RMR) test, Grip Strength, 4-Step Balance Test.
- Wearable Baseline: 7-day continuous HRV (Heart Rate Variability) & sleep analysis (Oura Ring Gen 3, Whoop 4.0, or Elite HRV chest strap), Continuous Glucose Monitoring (CGM - e.g., Dexcom G7) for 14 days.
Digital Audit:
- Audit current supplement stack (eliminate redundancies/ineffective ones).
- Set up dedicated health dashboard (e.g., Exist.io, BioStrap, custom Notion template) to integrate wearable data, manual logs, and future test results.
- Define personal "North Star" metrics (e.g., HRV RMSSD > 60ms, GlycanAge < 40, VO2 Max > 45 ml/kg/min).

The 3-Month Quantum Leap Protocol

Overarching Principles:

Cycling is Crucial: Avoid receptor downregulation & maintain efficacy (esp. for supplements like Rapamycin, NAD+ boosters).
Personalization is King: Adjust based on your biomarker responses and subjective feel. Data > Dogma.
Recovery is Performance: Over-optimization = accelerated aging. Prioritize sleep & stress resilience.
Synergy Focus: Stack interventions that work together (e.g., fasting + exercise timing + specific supplements).

Phase 1: Metabolic Mastery & Foundation Reset (Weeks 1-4)

Dietary Protocol (Keto-Adaptation + Time-Restricted Eating):
- Core: Cyclical Ketogenic Diet (CKD) with Protein Targeting.
  - Mon-Thu: Strict Keto: < 20g net carbs, 1.6-2.0g/kg lean mass protein, 70-75% fat (focus on MCT, avocado, olive oil, fatty fish, grass-fed meats). Goal: Deep ketosis (Blood BHB: 1.5-3.0 mmol/L - verified by CGM/Blood Ketone Meter).
  - Fri-Sun: Strategic Carb Re-feeds: 100-150g net carbs (from sweet potato, berries, white rice), protein ~1.2g/kg, lower fat. Goal: Replenish glycogen, support thyroid/mood, boost mTOR for muscle synthesis.
- Fasting: 16:8 TRF (e.g., 12 pm - 8 pm eating window). On Re-feed Days (Sat/Sun): 14:10 TRF. Optional: One 24-hour fast (Wed 8pm - Thu 8pm) in Week 3, monitored closely with CGM/HRV.
- Key Practices: MCT oil in AM coffee (10-15g), Electrolyte protocol (LMNT or homemade: 5000mg Na+, 1000mg K+, 300mg Mg++ daily), Prioritize 9-10g EPA/DHA daily (from algae/fish oil).
Supplement Stack (Weeks 1-4 - Foundation & Adaptation):
- AM (with fat):
  - Krebs Cycle Intermediates: Alpha-Ketoglutarate (AKG) - 1g (enhances mitochondrial function, mimics fasting effects)
  - NAD+ Precursor: Nicotinamide Riboside (NR) - 300mg (e.g., Tru Niagen) or Urolithin A (Mitopure) - 500mg (superior for mitophagy, newer data) - Choose ONE based on budget/biomarkers
  - Omega-3s: High-Purity EPA/DHA (Algal or Fish) - 9-10g total (split doses)
  - Magnesium: L-Threonate - 144mg elemental Mg (brain focus) + Glycinate - 200mg elemental Mg (systemic)
- Lunch (with food):
  - Polyphenol Complex: Fisetin (Senolytic) - 20mg (low-dose for daily senolytic effect) + Quercetin Phytosome - 250mg
  - Vitamin K2 (MK-7) - 200mcg
- PM (2-3 hrs before bed):
  - Spermidine - 6mg (potent autophagy inducer - source matters, e.g., Flavio)
  - Glycine - 3g (sleep quality, collagen precursor)
  - Apigenin - 50mg (GABA modulation for deep sleep)
- Cycling Note: Fisetin dose is low for daily use. Full senolytic dose (e.g., 100mg/kg) reserved for later phase.
Exercise Protocol (Weeks 1-4 - Build Resilience):
- Strength: 3x/week (Mon/Wed/Fri). Focus: Time-under-tension, controlled eccentrics. 3 sets x 8-12 reps (RPE 8-9). Compound lifts only (Squat, Deadlift variations, Push Press, Rows, Pull-ups). Rest: 2-3 min between sets. Critical: Measure HRV before each session; if HRV < 80% baseline, do mobility/recovery only.
- Cardio: 2x/week (Tue/Sat). Zone 2 Base Building: 45-60 mins at 60-70% max HR (verified by chest strap). Low impact (bike, elliptical, brisk walk). Focus: Nasal breathing, fat oxidation.
- Recovery: Daily 20-min Foam Rolling/Yoga Nidra + Contrast Therapy (3 min hot shower / 1 min cold plunge) x 3 rounds post-strength. Daily HRV-guided Breathing (5-10 min, 4-7-8 pattern).
Stress Resilience & Tracking:
- HRV Biofeedback: Daily 10-min session using Elite HRV or HRV4Training app. Target Coherence (smooth sine wave pattern). Goal: Increase RMSSD by 10%.
- Neurofeedback Lite: Use Muse S headband for 10-min daily "Calm" sessions to train alpha wave production.
- Wearable Focus: Track trends in HRV (RMSSD), Sleep Performance Score (Oura), Deep Sleep %, and CGM glucose stability (Time in Range > 85%, Glucose SD < 15 mg/dL). Action Threshold: HRV drop >15% for 2 days = Mandatory recovery day.

Phase 2: Autophagy Amplification & Performance Surge (Weeks 5-8)

Dietary Protocol (Fasting Integration & Nutrient Density):
- Core: Protein-Sparing Modified Fast (PSMF) Variation. Maintain ketosis but strategically lower protein on non-training days.
  - Training Days (Mon/Wed/Fri): Protein 1.8-2.0g/kg lean mass, Moderate Fat, Keto Carbs.
  - Non-Training Days (Tue/Thu/Sat): Protein 1.2-1.4g/kg lean mass, Higher Fat (to maintain calories), Strict Keto Carbs.
  - Sun: 24-Hour Fasting Window (Sat 8pm - Sun 8pm) - Hydrate aggressively, electrolytes.
- Fasting: Weekly 24-hour fast (as above) + 1x 36-hour fast (e.g., Thu 6pm - Sat 6am) in Week 7. Monitor intensely with CGM/HRV. Break fast with protein + healthy fats (e.g., salmon + avocado).
- Key Practices: Incorporate Fasting Mimicking Diet (FMD) principles on fast days (low protein, low sugar, high healthy fats/olive oil). Prioritize sulforaphane (100g broccoli sprouts daily or Avmacol 300mcg sulforaphane).
Supplement Stack (Weeks 5-8 - Autophagy Boost & Senolytics):
- AM (with fat):
  - AKG - 1g (continue)
  - Urolithin A - 500mg (switched from NR if used, stronger mitophagy data)
  - Omega-3s - 9-10g (continue)
  - Magnesium - Continue
  - NEW: Fisetin (Full Senolytic Dose) - 1000mg on Day 1 ONLY of the 36-hour fast (Week 7). Take with quercetin (500mg) and piperine (10mg) for absorption. Do NOT take daily this phase.
- Lunch (with food):
  - Quercetin Phytosome - 250mg (continue)
  - K2 (MK-7) - 200mcg (continue)
  - NEW: Spermidine - 6mg (now taken twice daily - AM & PM)
- PM (2-3 hrs before bed):
  - Spermidine - 6mg (2nd dose)
  - Glycine - 3g (continue)
  - Apigenin - 50mg (continue)
  - NEW: Low-Dose Rapamycin (mTOR Inhibitor - PRESCRIPTION REQUIRED & MEDICAL SUPERVISION): 6mg taken ONCE WEEKLY (e.g., Sunday AM). Critical: Requires full blood panel monitoring before first dose and after 4 weeks. Absolute contraindication without physician management.
Exercise Protocol (Weeks 5-8 - Intensity & Precision):
- Strength: 3x/week. Introduce Blood Flow Restriction (BFR) training on 1 non-compound lift per session (e.g., leg extensions, lateral raises) - 20% 1RM, 4 sets x 30/15/15/15 reps. Maintains muscle with lower systemic stress.
- Cardio: 2x/week. HIIT Integration: Replace one Zone 2 session with 1x Weekly Sprint Interval Training (SIT): Warm-up 10min, 4-7 x 30s ALL-OUT sprints (bike/rower) with 4.5 min active recovery, Cool-down 10min. Maximizes VO2 max gains efficiently. Maintain one Zone 2 session.
- Recovery: Increase Contrast Therapy to 4 rounds. Add Whole-Body Cryotherapy (WBC) 2x/week post-HIIT/strength. Daily HRV-guided breathing remains non-negotiable.
Stress Resilience & Tracking:
- Advanced HRV: Shift focus to HRV Variability (SDNN) and LF/HF Ratio for autonomic balance insights. Target increased parasympathetic tone (higher HF power).
- Neurofeedback: Progress to "Focus" or "Resilience" sessions on Muse S (10 mins). Track session scores.
- Wearable Focus: Monitor glucose dip during fasts (CGM), HRV recovery post-exercise, sleep efficiency during fasts. Key Biomarker Checkpoint: Repeat hs-CRP, HbA1c, fasting insulin at Week 8. Target: HbA1c < 5.0%, Fasting Insulin < 5 uIU/mL.

Phase 3: Integration, Refinement & Longevity Priming (Weeks 9-12)

Dietary Protocol (Personalized Sustainability):
- Core: Personalized Carb Cycling. Based on CGM data & biomarkers from Phases 1-2.
  - If excellent metabolic health (stable glucose, low insulin): Maintain CKD pattern but increase non-starchy vegetable variety.
  - If glucose instability persists: Extend keto days to 5, reduce re-feed carbs to 75g.
  - If energy/mood suffers on low-protein days: Increase protein slightly on non-training days.
- Fasting: Weekly 24-hour fast continues. Optional: One 48-hour fast (Fri 6pm - Sun 6am) in Week 11 ONLY IF biomarkers (HRV, energy) from 36-hour fast were excellent. Break with bone broth + protein.
- Key Practices: Introduce Periodic Polyphenol "Pulses" - 3 days/week focus on high-polyphenol foods (berries, dark chocolate 90%, pomegranate, green tea) with corresponding supplement boost (e.g., extra 250mg Quercetin on those days).
Supplement Stack (Weeks 9-12 - Optimization & Cycling Down):
- AM (with fat):
  - AKG - 1g (continue)
  - Urolithin A - 500mg (continue)
  - Omega-3s - 6g (reduce from 9-10g - sufficient maintenance dose)
  - Magnesium - Continue
- Lunch (with food):
  - Quercetin Phytosome - 250mg (continue)
  - K2 (MK-7) - 200mcg (continue)
  - Spermidine - 6mg (back to once daily)
- PM (2-3 hrs before bed):
  - Spermidine - 6mg (continue single dose)
  - Glycine - 3g (continue)
  - Apigenin - 50mg (continue)
  - Rapamycin: 6mg ONCE in Week 10 ONLY (completing the 3-month cycle - 3 total doses: Wk6, Wk10, Wk14*). Week 14 dose is post-plan for full cycle completion under MD guidance.
  - NEW: NAD+ Booster Pulse (Weeks 10-12): NMN - 500mg OR NR - 300mg taken ONLY on training days (Mon/Wed/Fri), 30 mins pre-workout. Goal: Enhance exercise-induced NAD+ surge.
Exercise Protocol (Weeks 9-12 - Peak Performance & Longevity Signaling):
- Strength: 3x/week. Focus on Power Development: Incorporate 1-2 sets of explosive movements after warm-up (e.g., Jump Squats, Medicine Ball Slams, Cleans) - 3-5 sets x 3-5 reps. Maintain hypertrophy focus on main lifts.
- Cardio: 2x/week. Hybrid Session: Combine Zone 2 (30 mins) + SIT (4 x 30s sprints) in one session. Maintain one pure Zone 2 session.
- Recovery: Daily Non-Negotiable: 20 mins HRV-guided breathing + Foam Rolling. Prioritize Sleep Extension (aim for 8.5+ hours). WBC 1x/week.
Stress Resilience & Tracking:
- HRV Mastery: Focus on Stress Resilience Score (Whoop) or Recovery Time (Oura). Practice "Stress Inoculation" - deliberate exposure to controlled stressors (e.g., cold plunge, public speaking simulation) while maintaining HRV coherence.
- Neurofeedback: Target specific cognitive states (e.g., "Flow" for deep work, "Calm Focus" for meditation).
- Wearable Focus: Analyze weekly trends across all metrics. Final Biomarker Testing: Repeat ALL Phase 0 tests (Blood, GlycanAge, Methylation Clock, DEXA, VO2 Max, etc.). Goal: Significant improvement in GlycanAge, DunedinPACE, VO2 Max, Body Fat %, HRV metrics.

Critical Exit Strategy & Beyond (Week 13+):

Supplement Cycling Down:
- Rapamycin: Complete final dose (Week 14) under MD guidance. Enter 3-6 month washout. Re-test key bloodwork (immune markers, lipids) before next cycle.
- NAD+ Boosters (NMN/NR): Discontinue pulse. Re-evaluate based on future methylation clock results.
- Fisetin: Return to low-dose daily (20mg) or quarterly full-dose protocol based on future senolytic biomarkers.
- Core Maintenance Stack: Omega-3s (6g), Magnesium (L-Thr/Gly), Spermidine (6mg), Vitamin K2 (200mcg), Urolithin A (500mg), AKG (1g). Adjust based on annual re-testing.
Dietary Sustainability: Transition to your personalized optimal pattern (e.g., 5-day keto + 2-day carb refeed, or moderate low-carb). Maintain TRF (14:10 minimum). Keep fasting as a tool (1-2x 24h fasts/month).
Exercise Evolution: Maintain strength (2-3x/week) and Zone 2 cardio (150+ mins/week). HIIT/SIT 1x/week. Prioritize movement variety and longevity-specific work (mobility, balance).
Tracking Cadence: Reduce to bi-weekly HRV deep dives, monthly CGM spot checks, annual advanced biomarker re-testing. Wearables become maintenance tools, not obsessions.
The Mindset Shift: Move from hacking to cultivating. Longevity is the byproduct of a resilient, adaptable, and deeply nourished system. Focus on sustainable habits, purpose, and connection – the ultimate longevity factors.

Critical Success Factors & Warnings:

Medical Oversight is MANDATORY: Especially for Rapamycin, extended fasts, and interpreting advanced biomarkers. Do NOT self-prescribe Rapamycin.
Listen to Your Body: Data is a guide, not a dictator. If you feel terrible, STOP and reassess. "Biohacking" that makes you feel worse is counterproductive.
Sleep is Non-Negotiable: <7 hours nightly sabotages all other efforts. Prioritize it above all.
Hydration & Electrolytes: Chronic under-hydration derails performance and biomarkers. Track intake (3-4L water + electrolytes).
Avoid Orthosomnia: Don't let sleep tracking ruin your sleep. Focus on how you feel upon waking.
Cost Reality: This plan requires significant investment ($500-$1500+/month for tests/supplements/wearables/services).
Not for Everyone: Contraindicated for individuals with eating disorders, certain metabolic conditions, pregnancy, or without medical clearance.

This Quantum Leap Protocol is designed for the advanced biohacker willing to invest deeply in their future self. It leverages the very edge of current science while emphasizing the foundational pillars of sleep, stress management, and personalized data. Remember: The goal isn't just to live longer, but to live better, longer. Your 100-year-old self will thank you for the precision and care you applied today. Now, go optimize – intelligently and sustainably.

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The Quantum Leap Longevity Protocol: A 3-Month Biohacker's Blueprint for Peak Longevity & Performance

Phase 0: Critical Foundation (Week -2 to Week 0) - The Data Dive

Comprehensive Baseline Testing (Non-Negotiable):
- Bloodwork: Full CBC, CMP, Lipid Panel, HbA1c, Fasting Insulin & Glucose, hs-CRP, Homocysteine, Vitamin D (25-OH), B12, Folate, Testosterone (Free/Total), Estradiol, Thyroid Panel (TSH, Free T3, Free T4, Reverse T3), IGF-1, Leptin, Adiponectin, Omega-3 Index, Full Methylmalonic Acid (MMA) panel, NMR Lipoprofile (for particle size).
- Advanced Biomarkers: Telomere length (e.g., TeloYears), GlycanAge (inflammaging), DNA Methylation Clock (e.g., TruAge, DunedinPACE), 24-hour cortisol rhythm (saliva), Comprehensive Gut Microbiome Analysis (e.g., Viome, Thryve).
- Body Composition: DEXA Scan (bone density, lean mass, fat mass distribution).
- Functional Metrics: VO2 Max Test (treadmill/bike), Resting Metabolic Rate (RMR) test, Grip Strength, 4-Step Balance Test.
- Wearable Baseline: 7-day continuous HRV (Heart Rate Variability) & sleep analysis (Oura Ring Gen 3, Whoop 4.0, or Elite HRV chest strap), Continuous Glucose Monitoring (CGM - e.g., Dexcom G7) for 14 days.
Digital Audit:
- Audit current supplement stack (eliminate redundancies/ineffective ones).
- Set up dedicated health dashboard (e.g., Exist.io, BioStrap, custom Notion template) to integrate wearable data, manual logs, and future test results.
- Define personal "North Star" metrics (e.g., HRV RMSSD > 60ms, GlycanAge < 40, VO2 Max > 45 ml/kg/min).

The 3-Month Quantum Leap Protocol

Overarching Principles:

Cycling is Crucial: Avoid receptor downregulation & maintain efficacy (esp. for supplements like Rapamycin, NAD+ boosters).
Personalization is King: Adjust based on your biomarker responses and subjective feel. Data > Dogma.
Recovery is Performance: Over-optimization = accelerated aging. Prioritize sleep & stress resilience.
Synergy Focus: Stack interventions that work together (e.g., fasting + exercise timing + specific supplements).

Phase 1: Metabolic Mastery & Foundation Reset (Weeks 1-4)

Dietary Protocol (Keto-Adaptation + Time-Restricted Eating):
- Core: Cyclical Ketogenic Diet (CKD) with Protein Targeting.
  - Mon-Thu: Strict Keto: < 20g net carbs, 1.6-2.0g/kg lean mass protein, 70-75% fat (focus on MCT, avocado, olive oil, fatty fish, grass-fed meats). Goal: Deep ketosis (Blood BHB: 1.5-3.0 mmol/L - verified by CGM/Blood Ketone Meter).
  - Fri-Sun: Strategic Carb Re-feeds: 100-150g net carbs (from sweet potato, berries, white rice), protein ~1.2g/kg, lower fat. Goal: Replenish glycogen, support thyroid/mood, boost mTOR for muscle synthesis.
- Fasting: 16:8 TRF (e.g., 12 pm - 8 pm eating window). On Re-feed Days (Sat/Sun): 14:10 TRF. Optional: One 24-hour fast (Wed 8pm - Thu 8pm) in Week 3, monitored closely with CGM/HRV.
- Key Practices: MCT oil in AM coffee (10-15g), Electrolyte protocol (LMNT or homemade: 5000mg Na+, 1000mg K+, 300mg Mg++ daily), Prioritize 9-10g EPA/DHA daily (from algae/fish oil).
Supplement Stack (Weeks 1-4 - Foundation & Adaptation):
- AM (with fat):
  - Krebs Cycle Intermediates: Alpha-Ketoglutarate (AKG) - 1g (enhances mitochondrial function, mimics fasting effects)
  - NAD+ Precursor: Nicotinamide Riboside (NR) - 300mg (e.g., Tru Niagen) or Urolithin A (Mitopure) - 500mg (superior for mitophagy, newer data) - Choose ONE based on budget/biomarkers
  - Omega-3s: High-Purity EPA/DHA (Algal or Fish) - 9-10g total (split doses)
  - Magnesium: L-Threonate - 144mg elemental Mg (brain focus) + Glycinate - 200mg elemental Mg (systemic)
- Lunch (with food):
  - Polyphenol Complex: Fisetin (Senolytic) - 20mg (low-dose for daily senolytic effect) + Quercetin Phytosome - 250mg
  - Vitamin K2 (MK-7) - 200mcg
- PM (2-3 hrs before bed):
  - Spermidine - 6mg (potent autophagy inducer - source matters, e.g., Flavio)
  - Glycine - 3g (sleep quality, collagen precursor)
  - Apigenin - 50mg (GABA modulation for deep sleep)
- Cycling Note: Fisetin dose is low for daily use. Full senolytic dose (e.g., 100mg/kg) reserved for later phase.
Exercise Protocol (Weeks 1-4 - Build Resilience):
- Strength: 3x/week (Mon/Wed/Fri). Focus: Time-under-tension, controlled eccentrics. 3 sets x 8-12 reps (RPE 8-9). Compound lifts only (Squat, Deadlift variations, Push Press, Rows, Pull-ups). Rest: 2-3 min between sets. Critical: Measure HRV before each session; if HRV < 80% baseline, do mobility/recovery only.
- Cardio: 2x/week (Tue/Sat). Zone 2 Base Building: 45-60 mins at 60-70% max HR (verified by chest strap). Low impact (bike, elliptical, brisk walk). Focus: Nasal breathing, fat oxidation.
- Recovery: Daily 20-min Foam Rolling/Yoga Nidra + Contrast Therapy (3 min hot shower / 1 min cold plunge) x 3 rounds post-strength. Daily HRV-guided Breathing (5-10 min, 4-7-8 pattern).
Stress Resilience & Tracking:
- HRV Biofeedback: Daily 10-min session using Elite HRV or HRV4Training app. Target Coherence (smooth sine wave pattern). Goal: Increase RMSSD by 10%.
- Neurofeedback Lite: Use Muse S headband for 10-min daily "Calm" sessions to train alpha wave production.
- Wearable Focus: Track trends in HRV (RMSSD), Sleep Performance Score (Oura), Deep Sleep %, and CGM glucose stability (Time in Range > 85%, Glucose SD < 15 mg/dL). Action Threshold: HRV drop >15% for 2 days = Mandatory recovery day.

Phase 2: Autophagy Amplification & Performance Surge (Weeks 5-8)

Dietary Protocol (Fasting Integration & Nutrient Density):
- Core: Protein-Sparing Modified Fast (PSMF) Variation. Maintain ketosis but strategically lower protein on non-training days.
  - Training Days (Mon/Wed/Fri): Protein 1.8-2.0g/kg lean mass, Moderate Fat, Keto Carbs.
  - Non-Training Days (Tue/Thu/Sat): Protein 1.2-1.4g/kg lean mass, Higher Fat (to maintain calories), Strict Keto Carbs.
  - Sun: 24-Hour Fasting Window (Sat 8pm - Sun 8pm) - Hydrate aggressively, electrolytes.
- Fasting: Weekly 24-hour fast (as above) + 1x 36-hour fast (e.g., Thu 6pm - Sat 6am) in Week 7. Monitor intensely with CGM/HRV. Break fast with protein + healthy fats (e.g., salmon + avocado).
- Key Practices: Incorporate Fasting Mimicking Diet (FMD) principles on fast days (low protein, low sugar, high healthy fats/olive oil). Prioritize sulforaphane (100g broccoli sprouts daily or Avmacol 300mcg sulforaphane).
Supplement Stack (Weeks 5-8 - Autophagy Boost & Senolytics):
- AM (with fat):
  - AKG - 1g (continue)
  - Urolithin A - 500mg (switched from NR if used, stronger mitophagy data)
  - Omega-3s - 9-10g (continue)
  - Magnesium - Continue
  - NEW: Fisetin (Full Senolytic Dose) - 1000mg on Day 1 ONLY of the 36-hour fast (Week 7). Take with quercetin (500mg) and piperine (10mg) for absorption. Do NOT take daily this phase.
- Lunch (with food):
  - Quercetin Phytosome - 250mg (continue)
  - K2 (MK-7) - 200mcg (continue)
  - NEW: Spermidine - 6mg (now taken twice daily - AM & PM)
- PM (2-3 hrs before bed):
  - Spermidine - 6mg (2nd dose)
  - Glycine - 3g (continue)
  - Apigenin - 50mg (continue)
  - NEW: Low-Dose Rapamycin (mTOR Inhibitor - PRESCRIPTION REQUIRED & MEDICAL SUPERVISION): 6mg taken ONCE WEEKLY (e.g., Sunday AM). Critical: Requires full blood panel monitoring before first dose and after 4 weeks. Absolute contraindication without physician management.
Exercise Protocol (Weeks 5-8 - Intensity & Precision):
- Strength: 3x/week. Introduce Blood Flow Restriction (BFR) training on 1 non-compound lift per session (e.g., leg extensions, lateral raises) - 20% 1RM, 4 sets x 30/15/15/15 reps. Maintains muscle with lower systemic stress.
- Cardio: 2x/week. HIIT Integration: Replace one Zone 2 session with 1x Weekly Sprint Interval Training (SIT): Warm-up 10min, 4-7 x 30s ALL-OUT sprints (bike/rower) with 4.5 min active recovery, Cool-down 10min. Maximizes VO2 max gains efficiently. Maintain one Zone 2 session.
- Recovery: Increase Contrast Therapy to 4 rounds. Add Whole-Body Cryotherapy (WBC) 2x/week post-HIIT/strength. Daily HRV-guided breathing remains non-negotiable.
Stress Resilience & Tracking:
- Advanced HRV: Shift focus to HRV Variability (SDNN) and LF/HF Ratio for autonomic balance insights. Target increased parasympathetic tone (higher HF power).
- Neurofeedback: Progress to "Focus" or "Resilience" sessions on Muse S (10 mins). Track session scores.
- Wearable Focus: Monitor glucose dip during fasts (CGM), HRV recovery post-exercise, sleep efficiency during fasts. Key Biomarker Checkpoint: Repeat hs-CRP, HbA1c, fasting insulin at Week 8. Target: HbA1c < 5.0%, Fasting Insulin < 5 uIU/mL.

Phase 3: Integration, Refinement & Longevity Priming (Weeks 9-12)

Dietary Protocol (Personalized Sustainability):
- Core: Personalized Carb Cycling. Based on CGM data & biomarkers from Phases 1-2.
  - If excellent metabolic health (stable glucose, low insulin): Maintain CKD pattern but increase non-starchy vegetable variety.
  - If glucose instability persists: Extend keto days to 5, reduce re-feed carbs to 75g.
  - If energy/mood suffers on low-protein days: Increase protein slightly on non-training days.
- Fasting: Weekly 24-hour fast continues. Optional: One 48-hour fast (Fri 6pm - Sun 6am) in Week 11 ONLY IF biomarkers (HRV, energy) from 36-hour fast were excellent. Break with bone broth + protein.
- Key Practices: Introduce Periodic Polyphenol "Pulses" - 3 days/week focus on high-polyphenol foods (berries, dark chocolate 90%, pomegranate, green tea) with corresponding supplement boost (e.g., extra 250mg Quercetin on those days).
Supplement Stack (Weeks 9-12 - Optimization & Cycling Down):
- AM (with fat):
  - AKG - 1g (continue)
  - Urolithin A - 500mg (continue)
  - Omega-3s - 6g (reduce from 9-10g - sufficient maintenance dose)
  - Magnesium - Continue
- Lunch (with food):
  - Quercetin Phytosome - 250mg (continue)
  - K2 (MK-7) - 200mcg (continue)
  - Spermidine - 6mg (back to once daily)
- PM (2-3 hrs before bed):
  - Spermidine - 6mg (continue single dose)
  - Glycine - 3g (continue)
  - Apigenin - 50mg (continue)
  - Rapamycin: 6mg ONCE in Week 10 ONLY (completing the 3-month cycle - 3 total doses: Wk6, Wk10, Wk14*). Week 14 dose is post-plan for full cycle completion under MD guidance.
  - NEW: NAD+ Booster Pulse (Weeks 10-12): NMN - 500mg OR NR - 300mg taken ONLY on training days (Mon/Wed/Fri), 30 mins pre-workout. Goal: Enhance exercise-induced NAD+ surge.
Exercise Protocol (Weeks 9-12 - Peak Performance & Longevity Signaling):
- Strength: 3x/week. Focus on Power Development: Incorporate 1-2 sets of explosive movements after warm-up (e.g., Jump Squats, Medicine Ball Slams, Cleans) - 3-5 sets x 3-5 reps. Maintain hypertrophy focus on main lifts.
- Cardio: 2x/week. Hybrid Session: Combine Zone 2 (30 mins) + SIT (4 x 30s sprints) in one session. Maintain one pure Zone 2 session.
- Recovery: Daily Non-Negotiable: 20 mins HRV-guided breathing + Foam Rolling. Prioritize Sleep Extension (aim for 8.5+ hours). WBC 1x/week.
Stress Resilience & Tracking:
- HRV Mastery: Focus on Stress Resilience Score (Whoop) or Recovery Time (Oura). Practice "Stress Inoculation" - deliberate exposure to controlled stressors (e.g., cold plunge, public speaking simulation) while maintaining HRV coherence.
- Neurofeedback: Target specific cognitive states (e.g., "Flow" for deep work, "Calm Focus" for meditation).
- Wearable Focus: Analyze weekly trends across all metrics. Final Biomarker Testing: Repeat ALL Phase 0 tests (Blood, GlycanAge, Methylation Clock, DEXA, VO2 Max, etc.). Goal: Significant improvement in GlycanAge, DunedinPACE, VO2 Max, Body Fat %, HRV metrics.

Critical Exit Strategy & Beyond (Week 13+):

Supplement Cycling Down:
- Rapamycin: Complete final dose (Week 14) under MD guidance. Enter 3-6 month washout. Re-test key bloodwork (immune markers, lipids) before next cycle.
- NAD+ Boosters (NMN/NR): Discontinue pulse. Re-evaluate based on future methylation clock results.
- Fisetin: Return to low-dose daily (20mg) or quarterly full-dose protocol based on future senolytic biomarkers.
- Core Maintenance Stack: Omega-3s (6g), Magnesium (L-Thr/Gly), Spermidine (6mg), Vitamin K2 (200mcg), Urolithin A (500mg), AKG (1g). Adjust based on annual re-testing.
Dietary Sustainability: Transition to your personalized optimal pattern (e.g., 5-day keto + 2-day carb refeed, or moderate low-carb). Maintain TRF (14:10 minimum). Keep fasting as a tool (1-2x 24h fasts/month).
Exercise Evolution: Maintain strength (2-3x/week) and Zone 2 cardio (150+ mins/week). HIIT/SIT 1x/week. Prioritize movement variety and longevity-specific work (mobility, balance).
Tracking Cadence: Reduce to bi-weekly HRV deep dives, monthly CGM spot checks, annual advanced biomarker re-testing. Wearables become maintenance tools, not obsessions.
The Mindset Shift: Move from hacking to cultivating. Longevity is the byproduct of a resilient, adaptable, and deeply nourished system. Focus on sustainable habits, purpose, and connection – the ultimate longevity factors.

Critical Success Factors & Warnings:

Medical Oversight is MANDATORY: Especially for Rapamycin, extended fasts, and interpreting advanced biomarkers. Do NOT self-prescribe Rapamycin.
Listen to Your Body: Data is a guide, not a dictator. If you feel terrible, STOP and reassess. "Biohacking" that makes you feel worse is counterproductive.
Sleep is Non-Negotiable: <7 hours nightly sabotages all other efforts. Prioritize it above all.
Hydration & Electrolytes: Chronic under-hydration derails performance and biomarkers. Track intake (3-4L water + electrolytes).
Avoid Orthosomnia: Don't let sleep tracking ruin your sleep. Focus on how you feel upon waking.
Cost Reality: This plan requires significant investment ($500-$1500+/month for tests/supplements/wearables/services).
Not for Everyone: Contraindicated for individuals with eating disorders, certain metabolic conditions, pregnancy, or without medical clearance.

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🔬 3-Month Longevity & Performance Optimization Plan

👤 Target Audience

🧬 PHILOSOPHY & CORE PILLARS

📅 PHASE STRUCTURE (Each Month Builds on the Last)

🔍 BASELINE TESTING (Week 0)

🧪 SUPPLEMENT STACKS (With Cycling)

🔹 Core Daily Longevity Stack

🔁 Cycling Protocols

🥑 DIETARY STRATEGY

🔹 Month 1: Metabolic Reset (Modified Ketogenic + Intermittent Fasting)

🔹 Month 2: Metabolic Flexibility + Fasting Mimicking Diet (FMD)

🔹 Month 3: Autophagy & Stem Cell Activation

🏋️ EXERCISE PROGRAM (PERIODIZED)

🔹 Weekly Breakdown

🔹 Sample Weekly Schedule

🧠 COGNITIVE STACK & NEUROHACKING

🔹 Targeted Nootropics

🔹 Brain Training & Enhancement

🌬️ STRESS RESILIENCE & RECOVERY

🔹 Daily Practices

🔹 Tracking Tools

🧬 ADVANCED INTERVENTIONS (Optional / Under Medical Supervision)

📈 TRACKING & FEEDBACK

Weekly Review Dashboard

Monthly Re-testing (Key Metrics)

🧩 LONGEVITY HABIT STACKING

🏁 OUTCOME TARGETS BY END OF 3 MONTHS

⚠️ SAFETY & ETHICAL DISCLAIMER

Qwen Plus 0728 (thinking)

The Quantum Leap Longevity Protocol: A 3-Month Biohacker's Blueprint for Peak Longevity & Performance

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