Here is a comprehensive 3-month longevity plan for a biohacker aiming to optimize longevity, physical and cognitive performance:
Supplement Stack:
- Nicotinamide Riboside (NIAGEN) - 300mg daily
- Resveratrol - 500mg daily
- Pterostilbene - 50mg daily
- Metformin - 500mg 2x daily
- Vitamin D3 - 5,000 IU daily
- Omega-3 Fish Oils - 2,000mg daily
- Magnesium Glycinate - 400mg daily
- Zinc Picolinate - 30mg daily
- Ashwagandha - 500mg 2x daily
- Bacopa Monnieri - 300mg daily
- Lion's Mane Mushroom - 500mg 2x daily
Cycling:
- Rotate Resveratrol and Pterostilbene every 4 weeks
- Take 1 week off Metformin every 4 weeks
Diet:
- Ketogenic diet (75% fat, 20% protein, 5% carbs)
- Intermittent fasting - 16:8 protocol daily
- Incorporate 24-36 hour water fasts 1-2x per month
- Emphasize healthy fats (olive oil, avocado, nuts/seeds), low-glycemic vegetables, moderate protein
Wearables:
- Continuous glucose monitor (CGM) to track blood sugar levels
- Heart rate variability (HRV) tracker to monitor stress/recovery
- Sleep tracker to optimize sleep quality and quantity
Exercise:
- Strength training 3x/week (compound movements, progressive overload)
- HIIT cardio 2x/week (e.g. sprints, cycling, rowing)
- Low-intensity cardio 2-3x/week (brisk walking, easy cycling)
- Yoga/mobility work 2-3x/week for flexibility and recovery
Stress Resilience:
- Daily meditation and breathing exercises (e.g. box breathing)
- HRV biofeedback training 2-3x/week
- Neurofeedback sessions 1x/week
- Sauna/cold therapy 2-3x/week
This plan incorporates evidence-based strategies to support longevity, cognition, and physical performance. It should be customized and adjusted based on individual labs, genetics, and response. Consistent implementation is key for optimal results.