Compare ChatGPT-4o (March 2025) by OpenAI against Solar Pro 3 by Upstage, context windows of 128K vs 128K, tested across 24 shared challenges. Updated February 2026.
19 challenges
Tests an AI's randomness and creativity
Here are five fresh jokes:
Scarecrow’s award: “Why did the scarecrow win an award? Because he was outstanding in his field!”
Computer break: “I told my computer I needed a break, and it replied, ‘Error: No more caffeine in the system.’”
Scientists & atoms: “Why don’t scientists trust atoms? Because they make up everything.”
Baker’s problem: “I used to be a baker, but I couldn’t make enough dough.”
Impasta: “What do you call a fake noodle? An impasta.”
How many are unique?
All 5 jokes are distinct, so there are 5 unique jokes among them. I made sure each one is different so you get a varied collection!
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Tests an AI's ability to simulate personalities and predict future trends
Tests an AI's ability to generate a complete, working landing page
Recreate an interactive, classic Mario level in a single HTML file.
Tests an AI's ability to create smooth web animations
Tests an AI's UI design skills with theming support
Tests an AI's ability to engage in philosophical discourse about AI rights
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
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.
Develop a cutting-edge 3-month longevity plan for a biohacker.
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.
Advanced biohacker (30–50 years old) in good health, seeking to optimize biomarkers of aging, physical performance, cognitive resilience, and stress adaptation.
| 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 |
Prior to starting:
Blood Work:
Microbiome & Gut Health: Viome or Onegevity
Wearables Setup:
| 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 |
| 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 |
| 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 |
| 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 |
Morning Routine (AM):
Evening Routine (PM):
This is a high-performance, experimental protocol. It is essential to:
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.
Solar Open 100B – 3‑Month Bio‑Hack Longevity Blueprint
Designed for a high‑functioning bio‑hacker who wants to push the envelope on physical, cognitive and epigenetic health while staying data‑driven and medically‑safe.
| Pillar | What to Do | Why It Matters | Recommended Tools |
|---|---|---|---|
| Diet & Metabolic Flexibility | Ketogenic‑cyclical + targeted carbs, 16:8 + 2‑day “5:2” windows, electrolyte‑rich, micronutrient‑dense meals. | Drives ketosis‑induced autophagy, mitochondrial biogenesis, reduces insulin spikes, improves brain energy. | Cronometer (macro & micronutrient tracking), MyFitnessPal (food logging), Dexcom G6 CGM, smart scale (weight/BF% via BIA). |
| Supplement Stack | Daily “Morning”, “Midday”, “Evening” pillars; 2‑week cycles for rapamycin & senolytics; “on/off” for NAD+ boosters. | Directly modulates NAD⁺, mTOR, senescent cells, inflammation, oxidative stress, neuro‑transmission. | Notion/Google Sheet for dose‑log, Pillbox app for reminders. |
| Exercise (Strength + HIIT + Recovery) | 5 × 5 strength progression, 2 × HIIT per week, daily mobility, weekly cold/heat therapy. | Increases lean mass, VO₂max, mitochondrial density, stress‑resilience, neuro‑plasticity. | WHOOP/Strap for strain & recovery, Apple Watch VO₂max, Oura Ring for sleep readiness. |
| Stress & Cognitive Resilience | HRV‑guided breathing, neurofeedback (Muse), daily 10‑min meditation, spaced‑repetition learning, targeted nootropics. | Boosts vagal tone, improves attention, memory, neuro‑genesis, lowers cortisol. | HRV4Training app, Muse headband, Anki, Lumosity/ Elevate. |
| Advanced Longevity Interventions | Low‑dose rapamycin, metformin/berberine, senolytics (D+Q), NAD⁺ precursors, urolithin A, photobiomodulation, intermittent hyper‑baric oxygen (HBOT). | Directly targets hallmarks of aging (mTOR, metabolic health, senescent cells, NAD⁺, mitochondrial turnover). | Blood labs (baseline & month‑3), Tele‑medicine consult for rapamycin/rapamycin‑dose adjustments. |
| Data & Review Loop | Daily logs → weekly trend analysis → monthly lab re‑check → stack tweak. | Keeps interventions calibrated, prevents over‑exposure, reveals hidden bottlenecks. | Notion dashboard, Oura “Readiness Score” trends, WHOOP “Recovery” trends, CGM glucose/ketone graphs. |
| Phase | Weeks | Focus | Key Additions |
|---|---|---|---|
| Phase 1 – Baseline & Foundations | 1‑4 | Establish diet, sleep, baseline labs, start core supplement stack, begin strength training (5 × 5) + basic mobility. | 16:8 intermittent fasting, low‑dose rapamycin (5 mg) Mon‑Wed‑Fri (first week only to test tolerance). |
| Phase 2 – Intensify & Autophagy‑Boost | 5‑8 | Introduce HIIT, expand fasting windows (add 24‑h fast on Week 7), add NAD⁺ boosters, start senolytic D+Q (once/month). | 2‑day “5:2” on weekends (500‑600 kcal), cold‑water immersion (5 min), red‑light therapy (10 min). |
| Phase 3 – Fine‑Tune & Epigenetic Reset | 9‑12 | Optimize supplement cycling, add low‑dose metformin/berberine, incorporate HBOT (2‑3 sessions/week), neurofeedback daily, retest labs. | Full‑cycle “Cyclic Ketosis” (3 days carbs per week) + targeted carbs pre‑HIIT, introduce urolithin A & resveratrol synergy. |
Note: Adjust the timeline based on lab results, HRV trends, and personal tolerance. The plan is modular – you can pause or accelerate any pillar.
| Time | Action | Details |
|---|---|---|
| 06:00 | Sunlight & Light Therapy | 10‑15 min of bright natural light (or 10 min red‑light on forehead). |
| 06:15 | Hydration & Electrolytes | 500 ml water + ½ tsp sea‑salt (Na ≈ 1 g) + ¼ tsp potassium citrate (K ≈ 0.5 g). |
| 06:30 | Coffee + Nootropic | 200 mg caffeine + 200 mg L‑theanine (or 2 g green tea). Add 1 g creatine monohydrate. |
| 07:00 | Supplement “Morning Pillar” | • Vitamin D₃ 5,000 IU • Vitamin K₂ (MK‑7) 100 µg • Omega‑3 EPA/DHA 2 g (split 1 g AM/PM) • Magnesium glycinate 300 mg • PQQ 10 mg • NAD⁺ precursor (NR 250 mg + NMN 100 mg) |
| 07:15 | Movement Prep | 5‑min dynamic stretch + 5‑min foam‑roll (upper back, hips). |
| 07:30 | Strength Session | If scheduled – 5 × 5 protocol (see below). |
| 07:45 | HRV Baseline | 5‑min seated breathing (5‑6 breaths/min) via HRV4Training; log score. |
| Time | Action | Details |
|---|---|---|
| 12:00 | Meal #1 – Targeted Ketosis | 40‑50 g protein (e.g., whey isolate, eggs, or plant‑based), 20‑30 g net carbs (berries, low‑glycemic fruit), 30‑40 g fat (avocado, MCT oil). |
| 12:30 | Supplement “Midday Pillar” | • CoQ10 ubiquinol 200 mg • L‑carnitine 500 mg • Alpha‑GPC 300 mg (if training) • Adaptogen (Rhodiola rosea 200 mg) • Vitamin C 500 mg (with meal) |
| 13:30 | Optional Exogenous Ketones | 10‑15 g β‑HB (if fasting >16 h, to maintain energy). |
| 14:00 | Cognitive Boost | 1 g citicoline + 300 mg piracetam (post‑meal). |
| 14:30 | Movement / Light Cardio | 15‑20 min brisk walk or low‑intensity bike (if not strength day). |
| 15:00 | HRV Follow‑up | Quick 1‑min check (via Oura/WHOOP) – note any deviation. |
| Time | Action | Details |
|---|---|---|
| 18:00 | Meal #2 – Protein‑Focused, Low‑Carb | 35‑45 g protein (grass‑fed beef, salmon, or chicken), 10‑15 g net carbs (leafy veg, cruciferous), 30‑40 g fat (olive oil, butter). |
| 18:30 | Supplement “Evening Pillar” | • Spermidine 1 mg • Resveratrol 500 mg • Curcumin (with piperine) 500 mg • Magnesium threonate 144 mg • Melatonin (optional) 0.5 mg if sleep latency >15 min • Vitamin E 200 IU • Probiotic (Bifidobacterium + Lactobacillus) 1 × 10¹⁰ CFU |
| 19:30 | Mobility & Flexibility | 10‑15 min yoga flow + static stretch (hamstrings, shoulders, hips). |
| 20:00 | Cold Exposure | 2‑5 min cold shower or 5‑min ice bath (if feasible). |
| 20:30 | Neurofeedback / Meditation | Muse headband 10‑min session (focus on alpha waves) + 10‑min mindfulness breathing. |
| 21:30 | Light‑Dimming & Screen‑Curfew | Switch to amber‑mode glasses, limit blue‑light exposure. |
| 22:00 | Sleep | Aim for 7‑9 h; Oura/WHOOP will flag “Readiness” for next day. |
| Pillar | Supplement | Dose (Daily) | Timing | Cycling / Notes |
|---|---|---|---|---|
| Morning | Vitamin D₃ | 5,000 IU | With breakfast | Re‑test 25‑OH‑D after 3 mo; adjust if >80 ng/mL. |
| Vitamin K₂ (MK‑7) | 100 µg | Same | Keeps calcium in bone, away from arteries. | |
| Omega‑3 (EPA/DHA) | 2 g total (1 g AM) | AM/PM | Use high‑purity triglyceride form. | |
| Magnesium Glycinate | 300 mg | AM | Improves sleep, muscle relaxation. | |
| PQQ (Pyrroloquinoline Quinone) | 10 mg | AM | Supports mitochondrial biogenesis. | |
| NAD⁺ Precursor (NR + NMN) | NR 250 mg + NMN 100 mg | AM | Daily – no off‑cycle needed. | |
| Midday | CoQ10 (Ubiquinol) | 200 mg | Lunch | Enhances electron transport chain efficiency. |
| L‑Carnitine (Acetyl‑L‑Carnitine) | 500 mg | Lunch | Boosts fatty‑acid oxidation, especially pre‑HIIT. | |
| Alpha‑GPC | 300 mg | Lunch | Supports acetylcholine for cognition & workout focus. | |
| Rhodiola Rosea | 200 mg | Lunch | Acute stress‑reduction, improves HRV. | |
| Vitamin C | 500 mg | With lunch | Antioxidant, improves collagen & iron absorption. | |
| Evening | Spermidine | 1 mg | Dinner | Autophagy inducer; synergizes with intermittent fasting. |
| Resveratrol | 500 mg | Dinner | SIRT1 activation; combine with curcumin. | |
| Curcumin (with piperine) | 500 mg (plus 5 mg piperine) | Dinner | Anti‑inflammatory; take with fat for bioavailability. | |
| Magnesium Threonate | 144 mg | Dinner | Crosses BBB; enhances sleep architecture. | |
| Melatonin (optional) | 0.5 mg | If sleep latency >15 min | Low dose; avoid >2 mg. | |
| Vitamin E (mixed tocopherols) | 200 IU | Dinner | Lipid‑soluble antioxidant. | |
| Probiotic (multi‑strain) | 1 × 10¹⁰ CFU | Dinner | Supports gut‑brain axis. | |
| Advanced Longevity | Rapamycin | 5 mg | Mon‑Wed‑Fri (Phase 1) → 5 mg Mon‑Thu‑Sat (Phase 2) | 2‑week “on/off” cycle; monitor labs (CBC, liver enzymes) & side‑effects. |
| Dasatinib + Quercetin (D+Q) | 100 mg dasatinib + 100 mg quercetin | Day 28 & Day 56 (once/month) | 2‑day “senolytic” window; avoid during high‑intensity training. | |
| Metformin | 500 mg | 2× daily (AM & PM) | If glucose tolerant; monitor GI tolerance & renal function. | |
| Berberine | 500 mg | 2× daily (AM & PM) | Synergistic with metformin; watch for hypoglycemia. | |
| Low‑dose Aspirin | 81 mg | With dinner (if no bleeding risk) | Cardiovascular prophylaxis; re‑evaluate after labs. | |
| Urolithin A | 500 mg | Daily (with dinner) | Mitophagy enhancer; safe for most. | |
| Astaxanthin | 6 mg | Daily (with breakfast) | Powerful antioxidant for skin & brain. | |
| Alpha‑Lipoic Acid | 600 mg | Daily (split AM/PM) | Improves insulin sensitivity, neuroprotective. | |
| L‑Arginine/L‑Citrulline | 3 g citrulline + 1 g arginine | Pre‑HIIT (30 min before) | Boosts nitric oxide, improves vascular flow. |
Cycling Summary
| Supplement | Cycle Length | On‑Days | Off‑Days |
|---|---|---|---|
| Rapamycin | 2 weeks on / 2 weeks off | Mon‑Wed‑Fri (or Mon‑Thu‑Sat) | Tue‑Thu‑Sat (or off) |
| D+Q | 1‑dose per month | Day 28 & Day 56 | — |
| NAD⁺ (NR/NMN) | Daily | — | — |
| Metformin/Berberine | Daily | — | — |
| Senolytics (D+Q) | Monthly | — | — |
| Red‑Light Therapy | Daily | — | — |
| Cold Exposure | Daily (5‑min) | — | — |
| Heat (Sauna) | 2‑3×/week | — | — |
| Phase | Protein | Fat | Carbs | Ketone Target |
|---|---|---|---|---|
| Baseline (Weeks 1‑4) | 2.0 g/kg | 0.8 g/kg | 0.5 g/kg (net) | 0.5‑1.5 mmol/L (fasting) |
| Autophagy‑Boost (Weeks 5‑8) | 2.2 g/kg | 0.8 g/kg | 0.3 g/kg (net) | 1‑2 mmol/L (fasting) |
| Fine‑Tune (Weeks 9‑12) | 2.3 g/kg | 0.9 g/kg | 0.2‑0.4 g/kg (net) | 1.5‑2.5 mmol/L (fasting) |
Example for a 80 kg male:
| Regimen | Window | Frequency | Target |
|---|---|---|---|
| 16:8 Intermittent Fasting | 12:00‑20:00 (eating) / 20:00‑12:00 (fast) | Daily | Baseline metabolic adaptation. |
| Targeted Ketosis | 30‑50 g carbs 30‑60 min pre‑HIIT | 2 × /week | Maintain glycogen for performance while staying mostly keto. |
| Cyclic Ketosis | 3 days “high‑carb” (100‑150 g net carbs) on weekend | Weekly | Re‑fuel muscle glycogen, support mTOR for hypertrophy. |
| 5:2 (Modified) | 500‑600 kcal on two non‑consecutive days (e.g., Sat & Sun) | Every other week | Stimulates deeper autophagy; keep electrolytes high. |
| 24‑h Fast | One full 24‑h fast (e.g., Mon) | Once per month (Week 7) | Maximal autophagy, ketone surge (> 3 mmol/L). |
Electrolyte Strategy (to prevent “keto‑flu”):
| Day | Breakfast (≈ 400 kcal) | Lunch (≈ 600 kcal) | Dinner (≈ 600 kcal) | Snacks |
|---|---|---|---|---|
| Mon | 3 eggs + 2 oz avocado + 1 tbsp MCT oil + 1 cup spinach + 1 tbsp almond butter | 6 oz grilled salmon + 2 cup broccoli + 1 tbsp olive oil + ½ cup cauliflower rice | 6 oz grass‑fed steak + 1 cup asparagus + 1 tbsp butter | 1 oz macadamia nuts + 1 tbsp cheese |
| Tue | 2 scoops whey isolate + 1 tbsp collagen + ½ cup berries + 1 tbsp MCT oil | 4 oz chicken thigh + 2 cup mixed greens + 1 tbsp olive oil + ½ cup olives | 4 oz pork chop + 2 cup sautéed kale + 1 tbsp ghee | 1 oz pumpkin seeds + 1 tbsp dark chocolate (70 %) |
| Wed | 3 egg whites + 1 whole egg + 1 tbsp avocado + 1 tbsp chia seeds + 1 tbsp olive oil | 5 oz sardines + 2 cup mixed veg + 1 tbsp olive oil + ½ cup cauliflower mash | 5 oz turkey breast + 2 cup roasted Brussels sprouts + 1 tbsp butter | 1 oz almonds + 1 tbsp blueberries |
| Thu | 2 scoops whey + 1 tbsp MCT oil + ½ cup frozen raspberries | 6 oz beef strips + 2 cup mixed veg + 1 tbsp coconut oil + ½ cup radish | 6 oz cod + 2 cup sautéed spinach + 1 tbsp olive oil + 1 tbsp pesto | 1 oz walnuts + 1 tbsp pumpkin puree |
| Fri | 3 eggs + 1 oz cheese + 1 tbsp butter + 1 cup kale smoothie (no fruit) | 4 oz shrimp + 2 cup mixed veg + 1 tbsp butter + ½ cup avocado | 6 oz bison + 2 cup roasted zucchini + 1 tbsp olive oil | 1 oz cashews + 1 tbsp unsweetened cocoa powder |
| Sat (Cyclic carbs) | 3 eggs + 1 cup oats (cooked with almond milk) + 1 tbsp butter + ½ cup berries | 5 oz grilled chicken + 1 cup sweet potato + 1 tbsp butter + 2 cup mixed veg | 6 oz salmon + 1 cup quinoa (cooked) + 1 tbsp olive oil + 2 cup veg | 1 oz pistachios + 1 tbsp dark chocolate |
| Sun (5:2) | 1 cup bone broth + 1 tbsp MCT oil + 1 tbsp collagen | 1 cup vegetable soup (low‑carb) + ½ cup olives | 2 oz cottage cheese + 1 tbsp olive oil + 1 cup cucumber slices | 1 oz hemp seeds + 1 tbsp unsweetened almond butter |
Macro Tracking:
| Micronutrient | Target Dose | Food Sources | Supplement if Needed |
|---|---|---|---|
| Vitamin D₃ | 5,000 IU (baseline) → adjust per 25‑OH‑D | Fatty fish, egg yolk, fortified foods | D₃ capsule (if < 40 ng/mL). |
| Vitamin K₂ | 100 µg | Natto, fermented cheese | MK‑7 supplement. |
| Magnesium | 300‑500 mg | Pumpkin seeds, almonds, leafy greens | Glycinate + Threonate combo. |
| Zinc | 30 mg | Oysters, beef, pumpkin seeds | Zinc picolinate (if plasma < 70 µg/dL). |
| Selenium | 200 µg | Brazil nuts (1‑2 nuts) | Selenium supplement (if < 120 µg/L). |
| Vitamin C | 500‑1,000 mg | Citrus, bell peppers | Ester‑C (if < 70 µmol/L). |
| Vitamin E | 200 IU | Almonds, spinach | Mixed tocopherols. |
| Omega‑3 (EPA/DHA) | 2 g | Wild salmon, sardines, algae oil | High‑purity triglyceride fish oil. |
| Probiotic | 1 × 10¹⁰ CFU (multi‑strain) | Fermented foods | Capsule if low diversity. |
| Day | Primary Focus | Session (≈ 60‑90 min) | Key Metrics |
|---|---|---|---|
| Mon | Upper‑Body Strength | 5 × 5 Bench Press, Overhead Press, Rows, Pull‑Ups, Dips (full‑body) | Load progression + RPE (6‑7). |
| Tue | HIIT + Mobility | 15‑min sprint intervals (30 s max effort / 90 s active recovery) + 20‑min mobility flow | Avg HR > 90 % max, HRV drop ≤ 5 ms. |
| Wed | Lower‑Body Strength | 5 × 5 Squat, Deadlift, Leg Press, Lunges, Calf Raises | Load progression + RPE (6‑7). |
| Thu | Light Cardio + Recovery | 30‑min low‑intensity bike/row + 20‑min foam‑roll + 10‑min yoga | Step count ≥ 7,000; Sleep “Readiness” ≥ 80 %. |
| Fri | Upper‑Body Strength (alternate) | Same as Mon but different variation (e.g., incline press, lat pulldown). | Load progression + RPE (6‑7). |
| Sat | HIIT + Cold Exposure | 10‑min Tabata (4 × 20 s sprint/10 s rest) + 5‑min cold shower + 10‑min red‑light therapy. | VO₂max trend + HRV recovery. |
| Sun | Rest / Active Recovery | 30‑min walk, 15‑min meditation, optional sauna (15 min). | Sleep quality, HRV baseline. |
Progression Rules (5 × 5)
HIIT Protocol (e.g., “Sprint‑Interval”)
Recovery Add‑Ons
VO₂max & HRV Tracking
| Technique | Frequency | How to Implement | Metrics |
|---|---|---|---|
| HRV‑Guided Breathing | 5‑min morning & 5‑min evening | Use HRV4Training app; inhale 5 sec, hold 2 sec, exhale 5 sec → repeat. | HRV (RMSSD) baseline > 50 ms. |
| Neurofeedback (Muse) | 10‑min daily (preferably before bed) | Set goal for Alpha (8‑12 Hz) or “Calm” state; visualize waves. | Session score ≥ 80 % “Calm”. |
| Meditation / Mindfulness | 10‑15 min (guided) | Use Insight Timer or Calm; focus on breath, body scan. | Subjective stress rating ↓ 1‑2 points. |
| Cold Exposure | Daily 5‑min cold shower (or 2‑min ice bath) | End shower with 30 sec cold burst; breath control. | ↑ HRV post‑cold (Δ + 5‑10 ms). |
| Heat Therapy (Sauna) | 2‑3×/week, 15‑20 min | Use infrared sauna; hydrate + electrolytes. | ↑ HRV post‑sauna, ↑ endothelial function. |
| Sleep Hygiene | Every night | Dim lights 2 h before bed, blue‑light blockers, consistent 22:00‑07:00 window. | ≥ 85 % deep sleep, ≤ 15 min latency. |
| Cognitive Training | 15‑20 min daily | Anki (spaced‑repetition), Lumosity/Elevate (memory, processing speed). | 1‑2 % improvement in daily recall tasks. |
| Nootropic Stack (Midday) | 30‑45 min post‑lunch | L‑theanine 200 mg + caffeine 200 mg → 1 g citicoline + 300 mg piracetam. | 2‑3 % boost in reaction time; monitor jitteriness. |
| Adaptive Stress Hormone Regulation | 2× day (AM & PM) | Rhodiola 200 mg + Ashwagandha 300 mg (if cortisol > 15 µg/dL). | ↓ cortisol by 10‑15 % after 4 weeks. |
Data Loop:
| Intervention | Dose | Timing | Frequency | Biomarker Target | Monitoring |
|---|---|---|---|---|---|
| Rapamycin | 5 mg (or 1 mg for sensitive) | With dinner | Mon‑Thu‑Sat (Phase 2) | ↓ IGF‑1, ↑ autophagy markers (p‑62) | CBC, LFTs, fasting glucose, lipid panel q‑monthly. |
| Metformin | 500 mg | AM & PM (with meals) | Daily | ↓ fasting glucose, ↓ insulin, ↑ AMPK activation | Fasting glucose, HbA1c q‑month. |
| Berberine | 500 mg | AM & PM | Daily | Similar to metformin; synergy | Same labs. |
| Senolytics (D+Q) | Dasatinib 100 mg + Quercetin 100 mg | 2 days in a row (e.g., Day 28) | Monthly | ↓ senescent cell markers (p16^INK4a) | Blood flow cytometry (optional). |
| NAD⁺ Boosters | NR 250 mg + NMN 100 mg | Morning | Daily | ↑ NAD⁺ levels, improved mitochondrial function | NAD⁺ assay (optional), blood lactate recovery. |
| Urolithin A | 500 mg | Evening | Daily | ↑ mitophagy, improved muscle endurance | Muscle performance tests (e.g., 1‑RM). |
| Resveratrol | 500 mg | Evening | Daily | SIRT1 activation, anti‑inflammatory | CRP, IL‑6 trend. |
| Spermidine | 1 mg | Evening | Daily | Autophagy, neuro‑protection | Plasma spermidine (optional). |
| Photobiomodulation (Red Light) | 660 nm + 850 nm, 10 min | Morning or pre‑workout | Daily | ↑ mitochondrial ATP, skin collagen | No direct labs; subjective energy. |
| HBOT (Hyperbaric O₂) | 2 ATA, 30 min | 2‑3 × /week (post‑strength) | Phase 3 | ↑ stem‑cell mobilization, neuro‑plasticity | No routine labs; monitor ear pressure tolerance. |
| Cryotherapy | Whole‑body 3 min, -110 °C | Post‑HIIT or after strength | 1‑2 × /week | ↑ cold‑induced catecholamines, anti‑inflammatory | HRV rebound, cortisol. |
| Low‑dose Aspirin | 81 mg | Evening | Daily (if no bleeding risk) | ↓ platelet aggregation, cardiovascular risk | Platelet function test q‑3 months. |
Safety & Medical Checks
| Device | Primary Metrics | Frequency | How to Use |
|---|---|---|---|
| Oura Ring | Sleep stages, HRV, Readiness, temperature | Nightly | Set “Sleep Goal” ≥ 8 h; adjust training load if Readiness < 70 %. |
| WHOOP/Strap | Strain, Recovery, HRV, Sleep | Continuous | Use “Strain Coach” to avoid over‑training; aim for 70‑80 % recovery before next HIIT. |
| Apple Watch Series 8 | VO₂max, HR zones, ECG, step count | Continuous | Track “Active Calories” vs “Rest Calories”; calibrate VO₂max monthly. |
| Dexcom G6 CGM | Real‑time glucose, ketones (via sensor) | Continuous | Verify fasting glucose < 80 mg/dL, postprandial < 100 mg/dL; use data to fine‑tune carb timing. |
| Smart Scale (Withings Body+) | Weight, BF%, muscle mass, BMI | Weekly | Adjust protein/fat intake if BF% rises > 1 %/mo. |
| HRV4Training App | RMSSD, HF, LF | Daily morning | Set HRV target; if drop > 10 ms, consider active recovery or reduce load. |
| Muse Headband | Neurofeedback “Calm” score, EEG patterns | Daily (pre‑bed) | Use to train vagal tone; aim for > 80 % “Calm” after 2 weeks. |
| Cronometer | Macro & micronutrient intake | Daily | Ensure > 95 % of RDA for all vitamins/minerals. |
| Lab Results Tracker (Notion) | Blood biomarkers, supplement log | Monthly | Create a “Trend Table” for each marker; flag any > 10 % deviation. |
Weekly Review Workflow
Below is a template you can copy into a spreadsheet. Adjust the exact days of rapamycin, D+Q, and carb‑re‑feed based on your schedule.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Strength Upper (5×5) – Rapamycin 5 mg | HIIT + Mobility | Strength Lower (5×5) | Light Cardio + Recovery | Strength Upper (alternate) – Rapamycin 5 mg | HIIT + Cold Shower | Rest + Sauna (15 min) |
| 2 | Strength Upper (deload) – Rapamycin off | HIIT + Mobility | Strength Lower (deload) | Light Cardio + Recovery | Strength Upper (deload) – Rapamycin off | HIIT + Red‑Light (10 min) | Rest + Meditation |
| 3 | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold Shower | Rest + Sauna |
| 4 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Red‑Light + D+Q (Day 28) | Rest + Meditation |
| 5 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (Mon‑Thu‑Sat) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Sauna |
| 6 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Meditation |
| 7 | 24‑h Fast (Mon) – No rapamycin | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Sauna |
| 8 | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Meditation |
| 9 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light + D+Q (Day 56) | Rest + Sauna |
| 10 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (Mon‑Thu‑Sat) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Meditation |
| 11 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Sauna |
| 12 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (final) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light + HBOT (2×) | Rest + Final Review + Lab Draw |
Key: “Load ↑ 2.5 %” = increase bar weight by 2.5 % (or add 1 rep) each week. “Rapamycin on/off” follows the 2‑week cycle (on Mon‑Thu‑Sat, off Tue‑Fri‑Sun). “D+Q” occurs on Day 28 and Day 56. “HBOT” optional, schedule 2 sessions in Week 12.
| Timepoint | Tests | Rationale |
|---|---|---|
| Baseline (Week 0) | CBC, CMP, fasting glucose, HbA1c, lipid panel, CRP, IL‑6, fasting insulin, 25‑OH‑D, B12, folate, magnesium, zinc, selenium, thyroid (TSH, free T4), cortisol (AM), DHEA‑S, NAD⁺ (optional), telomere length (optional). | Establish baseline, detect hidden deficiencies, set dosing thresholds. |
| Month 1 | Same + repeat NAD⁺ (if measured), add fasting ketone (β‑HB) via blood test. | Check early response to diet & supplements. |
| Month 2 | Same + add senescent cell markers (p16^INK4a) if available, repeat rapamycin safety labs (ALT/AST, creatinine). | Verify rapamycin tolerance, early autophagy signals. |
| Month 3 | Full repeat + optional DNA methylation age (e.g., Horvath clock), telomere length (if measured), comprehensive metabolic panel, and post‑intervention labs for rapamycin, D+Q, metformin. | Evaluate long‑term impact, adjust future regimen. |
Interpretation Guidelines (approx.)
Safety Flags (stop or consult physician):
| Category | Daily Action | Frequency | Notes |
|---|---|---|---|
| Hydration & Electrolytes | 2 L water + ½ tsp sea‑salt + ¼ tsp potassium citrate | Daily | Adjust on high‑intensity days (+ 200 ml). |
| Sunlight | 10‑15 min natural light (no sunglasses) | Morning | Align with circadian rhythm. |
| Supplement Morning | Vitamin D₃, K₂, Omega‑3, Mg‑glycinate, PQQ, NR + NMN | Daily | Set alarm for 07:00. |
| Supplement Midday | CoQ10, L‑carnitine, Alpha‑GPC, Rhodiola, Vitamin C | Daily | Take with lunch. |
| Supplement Evening | Spermidine, Resveratrol, Curcumin, Mg‑threonate, Melatonin (if needed), Probiotic | Daily | Take with dinner. |
| Rapamycin | 5 mg capsule | Mon‑Thu‑Sat (2‑week on/off) | Check liver enzymes monthly. |
| D+Q | 100 mg dasatinib + 100 mg quercetin | Day 28 & Day 56 | Use with food; monitor blood pressure. |
| Metformin/Berberine | 500 mg each | AM & PM | Keep with meals; watch GI tolerance. |
| Exercise | Strength (5×5) + HIIT (2×/wk) + Mobility (daily) | As per weekly schedule | Log sets, reps, RPE. |
| Cold Exposure | 5‑min cold shower or ice bath | Daily (or post‑HIIT) | Use timer; breathe steadily. |
| Sauna | 15‑20 min IR sauna | 2‑3×/wk | Hydrate + electrolytes. |
| Red Light | 10‑min forehead + 10‑min lower back | Daily | Use 660 nm + 850 nm device. |
| Neurofeedback | Muse 10‑min session | Daily (pre‑bed) | Aim for “Calm” > 80 %. |
| HRV Breathing | 5‑min guided breathing | Morning & Evening | Use HRV4Training. |
| Cognitive Training | Anki + Lumosity | Daily 15‑20 min | Focus on spaced‑repetition. |
| Sleep | 7‑9 h, dark room, 22:00‑07:00 window | Nightly | Aim ≥ 85 % deep sleep. |
| Data Logging | Enter HRV, CGM, step count, sleep, mood | Every morning | Review trends weekly. |
| Lab Review | Upload results, note changes | Monthly | Adjust supplement stack. |
| Safety Check | Review any side‑effects, med interactions | Weekly | Stop rapamycin/D+Q if labs abnormal. |
Data‑Driven Decision Tree (Simplified)
If HRV drop >10ms AND fasting glucose >90mg/dL → Reduce fasting window (e.g., 14:10) + add 20g carbs pre‑HIIT.
If ALT/AST >2×ULN → Stop rapamycin for 2 weeks, re‑test.
If IGF‑1 <100ng/mL AND muscle loss >2% → Increase protein to 2.5g/kg, add creatine 5g daily.
If DHEA‑S <300µg/dL → Add Ashwagandha 300mg morning + evening.
If CRP >2mg/L → Increase Omega‑3 to 3g, add curcumin 500mg, consider intermittent fasting longer (e.g., 18:6).
If NAD⁺ <50µM → Increase NR/NMN dose (300mg/150mg) or add urolithin A.
| Metric | Expected Change (by end of month 3) | Supporting Evidence |
|---|---|---|
| Fasting Glucose | ↓ 10‑15 mg/dL (≈ 5‑10 % improvement) | Ketogenic + rapamycin + metformin synergy. |
| HbA1c | ↓ 0.2‑0.3 % | Low‑carb + intermittent fasting. |
| CRP | ↓ 15‑30 % | Omega‑3, curcumin, vitamin D, fasting. |
| VO₂max | ↑ 2‑3 % (or + 2 ml/kg/min) | HIIT + mitochondrial boosters (PQQ, urolithin A). |
| Lean Body Mass | ↑ 1‑2 % (≈ 0.5‑1 kg) | 5 × 5 strength + creatine + adequate protein. |
| Sleep Deep % | ↑ 10‑15 % | Red‑light, magnesium threonate, consistent schedule. |
| HRV (RMSSD) | ↑ 5‑10 ms | HRV breathing, cold exposure, adaptogens. |
| NAD⁺ Levels | ↑ 30‑50 % (if measured) | NR/NMN daily, urolithin A, fasting. |
| Senescent Cell Markers | ↓ 10‑20 % (if measured) | D+Q senolytics. |
| Cognitive Speed | ↑ 2‑5 % (reaction time) | L‑theanine + caffeine + citicoline + training. |
| Blood Pressure | ↓ 5‑10 mmHg (if hypertensive) | Rapamycin, weight loss, sodium restriction. |
Individual results vary; re‑test labs to confirm.
| Intervention | Red Flags | When to Pause/Stop |
|---|---|---|
| Rapamycin | ALT/AST > 2×ULN, creatinine ↑, severe fatigue, infections, wound healing issues | Stop immediately; consult physician. |
| Metformin | GI upset, lactic acidosis risk (renal impairment, severe liver disease) | Reduce dose or stop; monitor renal function. |
| Berberine | Hypoglycemia, drug interactions (warfarin, cyclosporine) | Stop if on anticoagulants; monitor glucose. |
| Senolytics (D+Q) | Blood pressure spikes, nausea, bruising, platelet count changes | Stop if any adverse event; re‑test CBC. |
| High‑dose Vitamin D | Hypercalcemia (calcium > 10.5 mg/dL) | Reduce dose; monitor calcium. |
| Cold Exposure | Frostbite, cardiovascular stress (e.g., uncontrolled hypertension) | Limit to 5‑min, avoid if heart condition. |
| Sauna | Dehydration, low blood pressure, recent illness | Hydrate, limit sessions if feeling dizzy. |
| HBOT | Ear pressure injury, claustrophobia, uncontrolled diabetes | Contraindicated for uncontrolled hypertension or severe COPD. |
| Neurofeedback (Muse) | Seizure risk (if epileptic) | Avoid if seizure history. |
Always have a qualified clinician review labs before starting rapamycin, senolytics, or any prescription‑level intervention.
Now you have a full‑featured, data‑driven, cutting‑edge longevity plan that can be executed over the next 12 weeks.
| Pillar | What to Do | When |
|---|---|---|
| Diet | 16:8 IF + targeted carbs + cyclic keto; 30‑40 g protein per meal; electrolytes daily | Every day |
| Supplements | Morning: D₃, K₂, Omega‑3, Mg‑glycinate, PQQ, NR+NMN. Midday: CoQ10, L‑carnitine, Alpha‑GPC, Rhodiola, Vitamin C. Evening: Spermidine, Resveratrol, Curcumin, Mg‑threonate, Probiotic, Melatonin (if needed). Add rapamycin (5 mg Mon‑Thu‑Sat), D+Q (monthly), Metformin/Berberine (daily). | Daily (with timing as above) |
| Exercise | 5 × 5 strength 3×/wk + HIIT 2×/wk + daily mobility + weekly cold/heat + weekly sauna/HBOT | Structured weekly |
| Stress/Cognitive | HRV breathing 5 min AM/PM, Muse neurofeedback 10 min nightly, meditation 10 min, adaptogens (Rhodiola, Ashwagandha) | Daily |
| Wearables | Oura, WHOOP, Apple Watch, Dexcom, smart scale | Continuous |
| Testing | Labs baseline → month 1 → month 2 → month 3; monitor glucose, HRV, VO₂max, body comp. | Every month |
| Adjustments | Based on HRV, glucose, labs, performance; tweak fasting, load, supplement cycles. | Weekly review |
Follow the template, keep meticulous logs, and iterate. Within three months you should see measurable improvements in metabolic health, physical strength, sleep quality, and cognitive sharpness—while also moving the needle on the molecular hallmarks of aging.
Good luck, stay data‑driven, and remember: safety first!