Claude Sonnet 3.6 (2022-10-22) vs Mistral Large 2
Compare Claude Sonnet 3.6 (2022-10-22) by Anthropic against Mistral Large 2 by Mistral AI, context windows of 200K vs 128K, tested across 18 shared challenges. Updated February 2026.
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Claude Sonnet 3.6 (2022-10-22)vsMistral Large 2
18 challenges
Why Claude Sonnet 3.6 (2022-10-22)?
1.7x cheaper overall$3.00/M in · $15.00/M out
1.6x more context200K
Leads 1 of 2 benchmarks
Stronger on MMLU88.3% vs 84.0%
Why Mistral Large 2?
2 months newerJul 2024
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Claude Sonnet 3.6 (2022-10-22)Mistral Large 2
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Mistral Large 2
Vote
2 / 18
Generate a Stand-Up Routineconversation
Tests an AI's humor and creative writing ability
Claude Sonnet 3.6 (2022-10-22)
Here's a 3-minute stand-up routine:
Hey everyone! You know what's weird? How we all pretend we know what we're doing as adults. Like, I was at the grocery store the other day, standing in the produce section, just staring at avocados like I have any idea how to tell if they're ripe. Everyone does this little ritual where they squeeze them gently, nod thoughtfully, like "Ah yes, this one's telling me secrets." But we're all just guessing! I've bought exactly two types of avocados in my life: rocks and brown mush. There's no in-between.
And don't get me started on buying wine. I love watching people in wine shops, especially the ones trying to look sophisticated. They'll pick up a bottle, examine the label like they're solving a murder mystery. "Hmm, yes, notes of oak and... [squints at label] ...Mendoza region..." Meanwhile, my entire wine selection process is: "Ooh, pretty label! And it's on sale!" I once bought a wine because it had a cute dog on the label. Turned out to be terrible, but you know what? I deserved that. That's what I get for trusting a marketing team that thought, "You know what sells wine? Golden retrievers."
Speaking of pretending to be adults, can we talk about office small talk? Every Monday morning, it's the same conversation. "How was your weekend?" "Good, yours?" "Good." That's it. That's the whole thing. We're all living the same lie. Nobody's weekend was just "good." It was either "I binged an entire series in my pajamas and now I'm questioning all my life choices" or "I tried to assemble IKEA furniture and almost ended my marriage." But no, we stick to "good." Because Karen from accounting doesn't need to know that you spent Sunday googling "why does my houseplant hate me?"
And don't even get me started on trying to schedule anything with friends once you're over 30. It's like trying to coordinate a military operation. You send out a group text suggesting dinner, and suddenly everyone's checking three different calendars. "Let me see... I can do the third Thursday of next month, between 6:43 and 8:17 PM, but only if Mercury isn't in retrograde and my dog's yoga class gets cancelled." Remember when we were younger and could just say "Want to hang out?" and it would just... happen? Now I have to file a request in triplicate just to get coffee with someone.
But hey, at least we're all in this together, pretending we've got it figured out. And if anyone tells you they actually do have it figured out, they're either lying or they're trying to sell you something. Probably both.
Thank you, you've been great!
Mistral Large 2
Alright, good evening everybody! How are we all doing tonight? Yeah? Yeah? nobody's gonna say 'bad'? Ok, fair enough.
You know, I was walking down the street the other day, and I saw this sign outside a shop that said, "Wet Paint." I thought, "Well, that's weird. Isn't paint supposed to be wet? When's the last time you saw a bucket of dry paint? That's like saying 'Wet Water' or 'Hot Coffee' – oh, wait, they do say that last one. Never mind.
And what's the deal with self-checkout machines? They always tell you, "Unexpected item in bagging area." Really? It's a bag of chips, not a flamingo doing the tango! And why is it always an "unexpected" item? You know what would be an unexpected item? If I scanned a live bear through there. "Oh, hey, just picking up a loaf of bread, some milk, and THIS GUY!"
You ever notice how people get real testy about their favorite coffee places? "Oh, you go to Starbucks? You monster! You know they burn their beans, right?" Yeah, well, you drink tea, so you're basically a serial killer. And why is decaf even a thing? People who drink decaf are like vegetarians at a steakhouse – sure, you can have a seat, but why are you even here?
And speaking of coffee shops, what's with the sizes? Small, medium, large – that's simple, right? But no, we've got "tall," "grande," "venti"... I stand in line, and I'm like, "Uh, yeah, can I get a... medium-ish? Just whatever comes between 'not enough' and 'that's too much, are you crazy?'"
You know who I feel bad for? Meteorologists. They're the only people who can be wrong 90% of the time and still keep their jobs. "There's a 50% chance of rain tomorrow." Yeah, and there's a 50% chance I'm gonna wear pants tomorrow, but you don't see me on the news talking about it!
Alright, that's my time. You've been a great audience! Remember to tip your waitresses, try the veal, and... nah, I can't even say that with a straight face. Goodnight, everybody!
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Claude Sonnet 3.6 (2022-10-22)
Mistral Large 2
Vote
4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Claude Sonnet 3.6 (2022-10-22)
Mistral Large 2
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Claude Sonnet 3.6 (2022-10-22)
No content available for this output.
Mistral Large 2
Vote
7 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Claude Sonnet 3.6 (2022-10-22)
No content available for this output.
Mistral Large 2
Vote
8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Claude Sonnet 3.6 (2022-10-22)
No content available for this output.
Mistral Large 2
Here’s a simple, delicious, and creative savory dish using just 7 common pantry ingredients—no fresh produce required!
"Golden Crispy Chickpea & Tomato Skillet"
A warm, spiced, and satisfying one-pan dish with crispy chickpeas, tangy tomatoes, and a hint of smoky sweetness. Perfect as a side, snack, or light meal!
Ingredients (7 total):
- 1 (15 oz) can chickpeas (drained, rinsed, and patted very dry)
- 1 (14.5 oz) can diced tomatoes (or crushed tomatoes)
- 2 tbsp olive oil (or any neutral oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika (or regular paprika)
- ½ tsp salt (adjust to taste)
- 1 tbsp honey (or brown sugar/maple syrup)
(Optional garnish: dried parsley or red pepper flakes if you have them!)
Instructions:
-
Crisp the chickpeas:
- Heat 1 tbsp oil in a large skillet over medium-high heat.
- Add the dried chickpeas and cook for 8–10 minutes, stirring occasionally, until golden and crispy. (They’ll soften slightly but should have a crunch!)
- Sprinkle with ½ tsp salt and ½ tsp garlic powder, then transfer to a bowl and set aside.
-
Simmer the tomatoes:
- In the same skillet, add the remaining 1 tbsp oil and the diced tomatoes (with juices).
- Stir in smoked paprika, remaining ½ tsp garlic powder, and honey.
- Simmer for 5–7 minutes until slightly thickened, stirring occasionally.
-
Combine & serve:
- Return the crispy chickpeas to the skillet and toss to coat in the tomato sauce.
- Cook for 1–2 more minutes to let flavors meld.
- Taste and adjust salt if needed.
-
Serve warm!
- Eat as-is, or pair with crackers, bread, or rice if you have them.
Time Breakdown:
- Prep time: 5 minutes (draining chickpeas + measuring spices)
- Cook time: 15 minutes
- Total time: 20 minutes
Why It Works:
- Crispy chickpeas add texture and protein.
- Smoked paprika + honey balance smoky, sweet, and tangy flavors.
- Canned tomatoes bring moisture and depth without fresh ingredients.
- One-pan = easy cleanup!
Variations (if you have extras):
- Add a pinch of cumin or chili flakes for heat.
- Stir in a spoonful of peanut butter for creaminess (trust me!).
- Top with grated Parmesan or feta if available.
Vote
9 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Claude Sonnet 3.6 (2022-10-22)
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
Sponsored
10 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Claude Sonnet 3.6 (2022-10-22)
Here's a comprehensive 3-month longevity optimization plan:
MONTH-BY-MONTH BREAKDOWN
Month 1: Foundation Building
- Focus: Establishing baseline metrics and core habits
- Key areas: Diet adaptation, basic supplementation, exercise introduction
Month 2: Protocol Intensification
- Focus: Optimizing interventions and increasing complexity
- Key areas: Advanced fasting, supplementation cycling, training progression
Month 3: Fine-tuning & Integration
- Focus: Personalization and optimization
- Key areas: Advanced biohacking techniques, protocol adjustments
DETAILED PROTOCOLS
- NUTRITION FRAMEWORK
Baseline Diet:
- Modified cyclical ketogenic diet
- 5 days keto (75% fat, 20% protein, 5% carbs)
- 2 days moderate carb (40% fat, 30% protein, 30% clean carbs)
Fasting Protocol: Week 1-2: 16/8 daily intermittent fasting Week 3-8: Add one 24-hour fast weekly Week 9-12: Add one 72-hour fast monthly
- SUPPLEMENT STACK
Daily Core Stack:
- NMN (500mg, morning)
- Resveratrol (500mg with fat, morning)
- CoQ10 (200mg with fat, morning)
- Magnesium Complex (400mg, evening)
- Vitamin D3/K2 (5000IU/100mcg, morning)
- Omega-3 (2g EPA/DHA, split doses)
Cycling Supplements: Week 1-4:
- Lion's Mane (1g, morning)
- Alpha-GPC (300mg, morning)
Week 5-8:
- Berberine (500mg before meals)
- PQQ (20mg, morning)
Week 9-12:
- Spermidine (1mg, evening)
- C60 in olive oil (1ml, morning)
- EXERCISE PROTOCOL
Strength Training (3x/week):
- Monday: Upper body focus
- Wednesday: Lower body focus
- Friday: Full body integration
HIIT (2x/week):
- Tuesday: Tabata intervals (4 minutes)
- Saturday: Zone 2 cardio (45 minutes)
Recovery:
- Sunday: Active recovery (walking, light stretching)
- Daily mobility work (15 minutes)
- SLEEP OPTIMIZATION
Protocol:
- 8-hour sleep window
- Bedroom temperature: 65°F/18°C
- Complete darkness
- No blue light 2 hours before bed
Tracking:
- Oura Ring for sleep metrics
- HRV monitoring
- Sleep cycles and deep sleep percentage
- STRESS MANAGEMENT
Daily Practices:
- Morning meditation (20 minutes)
- HRV breathing exercises (10 minutes)
- Cold exposure (starting 30 seconds, building to 3 minutes)
- Sauna sessions (3x/week, 20 minutes)
- BIOMARKER TRACKING
Weekly Measurements:
- Blood glucose (fasting)
- Ketones
- Blood pressure
- HRV
- Weight/body composition
Monthly Labs:
- Complete blood count
- Comprehensive metabolic panel
- Inflammatory markers (CRP, IL-6)
- Hormones (Testosterone, DHEA, Cortisol)
- TECHNOLOGY INTEGRATION
Wearables:
- Continuous glucose monitor
- HRV monitor
- Sleep tracker
- Activity tracker
Apps:
- Zero for fasting
- HRV4Training
- Cronometer for nutrition
- ENVIRONMENTAL OPTIMIZATION
- Air purification system
- Red light therapy (10 minutes AM, 10 minutes PM)
- EMF mitigation
- Structured water filtration
WEEKLY SCHEDULE EXAMPLE
Monday:
- 5am: Wake up
- 5:30am: Cold exposure
- 6am: Meditation
- 7am: Breakfast (if not fasting)
- 12pm: Strength training
- 7pm: Red light therapy
- 10pm: Sleep
[Continue similar detailed scheduling for each day]
PROGRESSION METRICS
Track weekly:
- Energy levels (1-10 scale)
- Mental clarity
- Physical performance
- Sleep quality
- Stress resilience
ADAPTATION GUIDELINES
- If experiencing negative effects:
- Reduce intervention intensity
- Return to previous successful protocol
- Gradually reintroduce elements
- If plateauing:
- Increase intervention intensity
- Add new protocol element
- Modify timing/frequency
- Success indicators:
- Improved biomarkers
- Enhanced subjective well-being
- Better physical performance
- Increased cognitive function
This plan should be customized based on:
- Individual baseline health status
- Genetic factors
- Personal goals
- Lifestyle constraints
- Medical supervision requirements
Remember to:
- Start gradually
- Monitor responses
- Adjust as needed
- Document everything
- Consult healthcare providers before starting
Mistral Large 2
Ultimate 3-Month Longevity & Biohacking Optimization Plan
Designed for a high-performance biohacker seeking to maximize lifespan, cognitive function, physical performance, and metabolic resilience.
This plan integrates cutting-edge longevity science, advanced supplementation, precision nutrition, personalized fitness, stress resilience training, and real-time biometric tracking to create a data-driven, adaptive protocol for peak biological optimization.
📅 Phase 1: Foundation & Assessment (Week 1-2)
Goal: Establish baselines, optimize metabolic flexibility, and prime the body for deeper interventions.
🔬 Baseline Testing & Wearable Setup
1. Comprehensive Blood & Biomarker Panel (Before & After 3 Months)
- Metabolic & Hormonal:
- HbA1c, fasting glucose, insulin, HOMA-IR
- Cortisol (AM/PM), DHEA-S, testosterone (free/total), estrogen, SHBG
- Thyroid (TSH, free T3/T4, reverse T3)
- Inflammation & Oxidative Stress:
- hs-CRP, IL-6, TNF-α, homocysteine, oxidized LDL
- Telomere length (optional, via TeloYears or Life Length)
- Nutrient & Longevity Markers:
- Vitamin D (25-OH), magnesium (RBC), omega-3 index, B12, folate
- NAD+ levels (via Nicotinamide Riboside Challenge Test)
- APOE genotype (if not already known)
- Cognitive & Neurodegeneration:
- Neurofilament light chain (NfL), amyloid beta 42/40 ratio, p-tau181
- BDNF (brain-derived neurotrophic factor)
2. Wearable & Continuous Tracking Setup
- Oura Ring / Whoop (sleep, HRV, recovery, respiratory rate)
- Continuous Glucose Monitor (CGM) (Dexcom G7 or Freestyle Libre 3)
- Apple Watch / Garmin (HRV, SpO2, VO2 max, training load)
- BioStrap / Eight Sleep (sleep staging, HRV, temperature)
- Muse S Headband (EEG for meditation & neurofeedback)
- Lumen / Keyto (metabolic fuel tracking)
3. Cognitive & Physical Baseline Testing
- Cognitive:
- Cambridge Brain Sciences (memory, attention, problem-solving)
- Quantified Mind (reaction time, processing speed)
- Physical:
- VO2 Max Test (via Garmin / Apple Watch or lab test)
- DEXA Scan (body composition, bone density)
- Grip Strength & Gait Analysis (frailty markers)
🍽️ Nutrition Protocol: Cyclical Ketogenic + Autophagy Fasting
Goal: Enhance metabolic flexibility, mitochondrial efficiency, and autophagy while avoiding nutrient deficiencies.
📅 Weekly Nutrition Structure
| Day | Protocol | Macros (Approx.) | Key Notes |
|---|---|---|---|
| Mon | Ketogenic (Keto) | 70% fat, 20% protein, 5% net carbs | High-fat, moderate protein, very low carb |
| Tue | Keto + Time-Restricted Eating (TRE) | 16:8 (eat 12-8 PM) | Autophagy activation |
| Wed | Targeted Keto (TKD) | 60% fat, 25% protein, 10% net carbs | Carbs around workout (30-50g dextrose) |
| Thu | Keto + 24h Fast | 0 calories (water, electrolytes, black coffee) | Deep autophagy, stem cell activation |
| Fri | Cyclical Keto (CKD) | 50% fat, 30% protein, 20% net carbs | Refeed to replenish glycogen |
| Sat | Keto + Protein Cycling | 65% fat, 30% protein, 5% net carbs | Lower protein to enhance ketosis |
| Sun | Flexible Keto (FKD) | 60% fat, 25% protein, 10% net carbs | Adjust based on CGM data |
🥩 Food Choices & Meal Timing
- Fats: Grass-fed butter, ghee, MCT oil, extra virgin olive oil, avocados, macadamia nuts, fatty fish (wild salmon, sardines)
- Proteins: Grass-fed beef, pasture-raised eggs, wild-caught fish, collagen peptides, organ meats (liver, heart)
- Carbs (on refeed days): Sweet potatoes, white rice, berries, dark chocolate (85%+), raw honey (sparingly)
- Fiber & Polyphenols: Cruciferous veggies (broccoli, cauliflower), leafy greens, berries, turmeric, cinnamon
- Hydration: 3-4L water/day + electrolytes (5g sodium, 3g potassium, 300mg magnesium)
🍽️ Advanced Fasting Strategies
- 16:8 Daily (Mon, Tue, Sat, Sun) – Eat between 12 PM - 8 PM
- 24h Fast (Thu) – From 8 PM Wed → 8 PM Thu (water, electrolytes, black coffee)
- Autophagy-Enhancing Fast (Optional): 36h fast (1x/month) – From 8 PM Sun → 8 AM Tue
- Fasting Mimicking Diet (FMD) (1x/month) – 5-day Prolon-like protocol (low-cal, low-protein, high-nutrient)
💊 Supplement Stack (Advanced Longevity & Performance)
Dosages are personalized—adjust based on bloodwork and wearable data.
🔥 Core Longevity Stack (Daily)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 500-1000mg | AM | NAD+ booster, sirtuin activation |
| Trans-Resveratrol | 250-500mg | AM | SIRT1 activator, anti-inflammatory |
| Fisetin | 500mg | 2x/week (fasting day) | Senolytic (clears zombie cells) |
| Quercetin + Dasatinib (Senolytic Combo) | 500mg Quercetin + 50mg Dasatinib | 1x/month (fasting day) | Deep senolytic effect |
| Magnesium L-Threonate | 2000mg | PM | Cognitive function, synaptic plasticity |
| Omega-3 (EPA/DHA) | 2-3g (1:1 ratio) | With meals | Anti-inflammatory, brain health |
| Vitamin D3 + K2 (MK-7) | 5000-10,000 IU D3 + 200mcg K2 | AM | Bone, immune, cardiovascular health |
| Zinc + Copper | 30mg Zinc + 2mg Copper | PM | Immune, testosterone, redox balance |
| Berberine | 500mg | 3x/day (with meals) | Glucose control, AMPK activation |
| Metformin (if insulin resistant) | 500-1000mg | PM | Longevity, glucose regulation |
| Rapamycin (Sirolimus) (Optional) | 5-10mg | 1x/week (fasting day) | mTOR inhibition, autophagy |
| Collagen Peptides | 10-20g | AM/PM | Skin, joints, gut health |
| Creatine Monohydrate | 5g | Post-workout | Cognitive & physical performance |
| Lion’s Mane + Bacopa Monnieri | 1g + 300mg | AM | Neurogenesis, memory |
| Apigenin | 50mg | PM | Senolytic, anti-inflammatory |
🔄 Cycling Strategy
- NMN & Resveratrol: Cycle 5 days on, 2 days off to prevent tolerance.
- Senolytics (Fisetin/Quercetin + Dasatinib): 1x/month (on a fasting day).
- Rapamycin: 1x/week (only if bloodwork supports it).
- Berberine: 3 months on, 1 month off to avoid gut microbiome disruption.
🏋️ Exercise Protocol: Strength, VO2 Max & Recovery Optimization
Goal: Maximize muscle retention, mitochondrial density, and cardiovascular health while minimizing injury risk.
📅 Weekly Training Split
| Day | Workout Type | Details | Intensity |
|---|---|---|---|
| Mon | Strength (Upper Body) | 5x5 Heavy Compounds (Bench, OHP, Rows) + Accessories | 75-85% 1RM |
| Tue | HIIT + Sprints | 10x 30s sprint / 90s walk (or bike) | 90%+ max HR |
| Wed | Active Recovery | Yoga, mobility, walking (10K steps) | Low intensity |
| Thu | Strength (Lower Body) | 5x5 Heavy Squats, Deadlifts, Bulgarian Split Squats | 75-85% 1RM |
| Fri | VO2 Max Training | 4x4 min @ 90-95% max HR (2 min rest) | High intensity |
| Sat | Zone 2 Cardio | 60-90 min cycling/walking (60-70% max HR) | Low intensity |
| Sun | Rest or Mobility | Sauna, cold plunge, stretching | Recovery |
🔥 Advanced Training Techniques
- Blood Flow Restriction (BFR) Training – 2x/week (low load, high reps) for muscle growth & metabolic stress.
- Eccentric-Only Training – 1x/week (slow negatives on squats/deadlifts) for tendon strength.
- Isometric Holds – 1x/week (e.g., 30s wall sit, plank variations) for joint resilience.
- HRV-Guided Training – Adjust intensity based on Oura/Whoop recovery score (skip HIIT if HRV is low).
🧠 Cognitive & Neuro-Optimization
Goal: Enhance neuroplasticity, memory, focus, and resilience to neurodegeneration.
📅 Weekly Cognitive Protocol
| Day | Intervention | Details |
|---|---|---|
| Mon | Dual N-Back Training | 20 min (Brain Workshop / Dual N-Back Pro) |
| Tue | Transcranial PEMF (tPEMF) | 20 min (via NeoRhythm or iTENS) |
| Wed | Neurofeedback (Muse S) | 15 min alpha/theta training |
| Thu | Cold Exposure + Breathwork | 3 min cold shower + 10 min Wim Hof |
| Fri | Non-Sleep Deep Rest (NSDR) | 20 min Yoga Nidra (via Insight Timer) |
| Sat | Psychedelic Microdosing (Optional) | 10-20mcg LSD or 0.1-0.2g psilocybin |
| Sun | Digital Detox | No screens 1 hour before bed, journaling |
💡 Advanced Cognitive Enhancers
- Noopept – 10-20mg (2x/day, 5 days on/2 off) for neuroplasticity.
- Modafinil – 50-100mg (1-2x/week, for deep work).
- L-Theanine + Caffeine – 200mg L-Theanine + 100mg caffeine (AM focus).
- Phosphatidylserine – 300mg (PM for memory consolidation).
😌 Stress Resilience & Recovery Optimization
Goal: Lower chronic stress, improve HRV, and enhance parasympathetic tone.
📅 Daily Recovery Routine
| Time | Intervention | Details |
|---|---|---|
| AM | Morning Sunlight | 10-15 min sunlight (no glasses) |
| AM | Cold Plunge | 2-3 min at 50°F (10°C) |
| PM | Sauna (Infrared or Dry) | 20-30 min at 160-180°F (70-80°C) |
| PM | HRV Biofeedback | 10 min (via Elite HRV or HeartMath) |
| PM | Red Light Therapy | 10-15 min (660nm/850nm) |
| Night | Sleep Optimization | 7-9h, 65°F (18°C), blackout curtains, no EMFs |
🧘 Advanced Stress Techniques
- Wim Hof Method – 3 rounds (30 breaths + 2 min hold) 3x/week.
- Vagus Nerve Stimulation – Gargling, humming, cold face immersion.
- Float Tank Therapy – 1x/week (sensory deprivation for deep recovery).
- Psychedelic Integration – Journaling, meditation, or therapy post-microdosing.
📊 Phase 2: Adaptation & Optimization (Week 3-10)
Goal: Refine protocols based on biometric feedback, deepen autophagy, and enhance performance.
🔄 Key Adjustments Based on Data
- CGM Data: If glucose spikes >140 mg/dL post-meal, reduce carbs further or add berberine/ACV.
- HRV Trends: If HRV drops >10% for 3+ days, reduce HIIT, increase Zone 2 cardio.
- Sleep Staging: If deep sleep <15%, increase magnesium, reduce late caffeine, try glycine.
- Bloodwork: If hs-CRP >1.0, increase omega-3s, curcumin, and fasting.
🚀 Advanced Interventions
- Plasma Dilution (Young Plasma Therapy) – 1x/month (if accessible).
- Stem Cell Therapy (Optional) – Exosome therapy for joint/tissue repair.
- Hyperbaric Oxygen Therapy (HBOT) – 1-2x/week (2.0 ATA, 60 min).
- Photobiomodulation (PBM) – Red light therapy 5x/week for mitochondrial health.
🏆 Phase 3: Peak Performance & Longevity Maintenance (Week 11-12)
Goal: Lock in gains, optimize biomarkers, and transition to a sustainable long-term protocol.
📈 Final Biomarker Retesting
- Repeat full blood panel, DEXA, VO2 max, cognitive tests.
- Compare pre/post telomere length, NAD+, inflammation markers.
🔄 Long-Term Maintenance Plan
- Nutrition: Cyclical keto (5 days keto, 2 days refeed) + 16:8 fasting.
- Supplements: NMN, resveratrol, magnesium, omega-3s (daily) + senolytics 1x/month.
- Exercise: 3x strength, 2x HIIT/VO2, 2x Zone 2, 1x recovery.
- Recovery: Daily sauna/cold, HRV-guided training, neurofeedback 2x/week.
- Cognitive: Dual N-Back 3x/week, noopept cycling, microdosing (if applicable).
🎯 Expected Outcomes After 3 Months
✅ Metabolic Health:
- HbA1c <5.0%, fasting glucose <85 mg/dL, insulin <5 μU/mL
- Ketone levels 0.5-3.0 mM (fasting)
- Omega-3 index >8%
✅ Longevity Biomarkers:
- hs-CRP <0.5 mg/L, IL-6 <1 pg/mL
- Testosterone (optimal range for age), DHEA-S >200 μg/dL
- NAD+ levels increased by 30-50%
✅ Physical Performance:
- VO2 Max increased by 10-15%
- Strength gains (5-10% 1RM improvement)
- Body fat % reduced by 2-4%, muscle mass increased
✅ Cognitive Function:
- Dual N-Back score improved by 20-30%
- Reaction time & processing speed enhanced
- BDNF levels increased
✅ Stress & Recovery:
- HRV increased by 10-20%
- Deep sleep >20% of total sleep
- Cortisol rhythm normalized (AM spike, PM drop)
🚀 Final Notes
- Personalization is key – Adjust dosages, fasting windows, and exercise based on real-time biometric feedback.
- Cycle supplements to prevent tolerance (e.g., NMN 5 days on/2 off).
- Prioritize sleep & recovery – HRV, deep sleep, and stress resilience are the foundation.
- Consider epigenetic testing (e.g., TruDiagnostic) for long-term longevity insights.
This plan is aggressive but sustainable—designed for a highly motivated biohacker who wants to push the limits of human performance and lifespan extension.
Ready to begin? 🚀 Let’s optimize.
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Claude Sonnet 3.6 (2022-10-22)
"Ocean's Whisper: A Study in Depth and Memory"
Concept: This dish explores the intersection of oceanic and forest flavors, playing with temperature contrasts and textural elements while drawing inspiration from tidal pools and morning mist. The unusual pairing of uni (sea urchin) with pine mushrooms creates an unexpected harmony that speaks to both ecosystems.
Components:
- Pine-Smoked Uni Custard
- Fresh uni (sourced from Hokkaido)
- Heavy cream
- Young pine needles
- Egg yolks
- White soy sauce
- Pine Mushroom (Matsutake) Essence
- Fresh matsutake mushrooms
- Kombu dashi
- Aged sake
- Sea Grape Pearls
- Fresh sea grapes (umibudo)
- Calcium lactate
- Sodium alginate
- Crystal Seaweed Tuile
- Nori powder
- Tapioca starch
- Filtered water
- Coastal Herb Oil
- Sea fennel
- Oyster leaf
- Grapeseed oil
- Dashi "Mist"
- Katsuobushi
- Kombu
- Liquid nitrogen
Detailed Instructions:
-
Pine-Smoked Uni Custard: a) Gently smoke young pine needles b) Infuse cream with smoked pine needles (65°C, 1 hour) c) Strain and blend with uni until smooth d) Add egg yolks and white soy e) Cook sous vide at 82°C for 35 minutes f) Chill in ice bath, then whip to aerate
-
Pine Mushroom Essence: a) Thinly slice matsutake b) Create dashi base c) Infuse with mushrooms at 60°C for 2 hours d) Strain and reduce to intensify e) Finish with aged sake
-
Sea Grape Pearls: a) Create sodium alginate bath b) Blend sea grapes with calcium lactate c) Drop mixture into alginate bath d) Rinse in cold water
-
Crystal Seaweed Tuile: a) Blend ingredients until smooth b) Spread thinly on silicone mat c) Dehydrate at 52°C for 6 hours d) Break into geometric shapes
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Coastal Herb Oil: a) Blanch herbs b) Blend with cold oil c) Strain through coffee filter d) Store in squeeze bottle
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Dashi "Mist": a) Prepare classic dashi b) Reduce to concentrate c) Create mist using liquid nitrogen at service
Plating:
- Base: Paint plate with herb oil in fluid strokes
- Center: Place quenelle of uni custard
- Arrange: Position tuile shards vertically
- Garnish: Scatter sea grape pearls
- Finish: Pour mushroom essence tableside
- Final: Create dashi mist around plate
Sourcing Notes:
- Uni: Hokkaido preferred, Santa Barbara acceptable
- Matsutake: Fresh Japanese or Pacific Northwest
- Sea grapes: Source from Okinawa suppliers
- Coastal herbs: Specialized foragers or maritime greenhouse growers
Technical Notes:
- Temperature control crucial for custard
- Pearls must be uniform in size
- Tuile moisture content critical for texture
- Mist presentation requires precise timing
Wine Pairing: Aged Chablis or Junmai Daiginjo sake
The dish should evoke memories of ocean spray while delivering unexpected depth through the forest elements. Each component contributes to a narrative of ecosystems in harmony, presented through modern technique while respecting traditional ingredients.
Service Note: Present with detailed explanation of components; dashi mist should dissipate as guests begin eating, revealing layers of the dish gradually.
Mistral Large 2
Michelin 3-Star Dish: "Ocean’s Whisper & Forest’s Breath"
Conceptual Narrative: This dish is a poetic dialogue between two seemingly disparate ecosystems—the ocean’s depths and the forest floor—united through texture, temperature, and memory. The "Ocean’s Whisper" represents the briny, umami-rich essence of the sea, embodied in a smoked eel and kelp consommé with fermented sea urchin custard, while the "Forest’s Breath" evokes the earthy, aromatic soul of the woods through charred wild mushroom tea, black garlic soil, and pine-infused honeycomb. The dish is a meditation on transience: the eel’s journey from river to sea mirrors the fleeting nature of flavor, while the mushrooms’ mycelial network symbolizes hidden connections beneath the surface.
The plating is a living diorama—a miniature landscape where edible "rocks" (compressed rye bread) cradle "tide pools" of consommé, and "moss" (microgreens and edible flowers) sprouts from a "forest floor" of black garlic soil. The diner is invited to interact with the dish, using a smoked cedar spoon to stir the consommé and release its aroma, or breaking the honeycomb to drizzle its nectar like morning dew.
Component 1: Smoked Eel & Kelp Consommé with Fermented Sea Urchin Custard
Unusual Pairing: Cold-smoked eel + fermented sea urchin (uni) + dulse seaweed Techniques: Cold smoking, sous-vide fermentation, consommé clarification, spherification (reverse)
Ingredients:
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For the Consommé:
- 500g fresh eel (sourced from sustainable fisheries, e.g., Dutch or Japanese eel)
- 100g dulse seaweed (dried, from Maine or Iceland)
- 50g kombu (first-grade, from Hokkaido)
- 2L fish stock (made from eel bones, fennel, and white wine)
- 100g fermented sea urchin (see below)
- 1 egg white (for clarification)
- 1 tsp yuzu kosho (Japanese citrus-chili paste)
- 0.5g xanthan gum (for body)
- Smoking wood: Applewood + cedar chips (3:1 ratio)
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For the Fermented Sea Urchin Custard:
- 200g fresh sea urchin (from Hokkaido or Santa Barbara)
- 100g heavy cream (cultured, 48-hour ferment)
- 2 egg yolks
- 10g sugar
- 2g salt
- 1g agar-agar (for set)
- 0.5g sodium alginate (for spherification)
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Garnish:
- Micro shiso and sea aster (foraged coastal greens)
- Gold leaf (edible, 24k)
Method:
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Cold-Smoke the Eel:
- Fillet the eel into 1cm-thick strips. Cure in 3% salt + 2% sugar for 2 hours, then cold-smoke at 20°C (68°F) for 4 hours with applewood and cedar. Reserve half for consommé; dice the other half for garnish.
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Ferment the Sea Urchin:
- Blend fresh uni with cream, yolks, sugar, and salt. Sous-vide at 75°C (167°F) for 30 minutes, then strain through a chinois. Add agar-agar, pour into hemispherical molds, and chill. Once set, coat in a 1% sodium alginate bath for 2 minutes to create a thin membrane (reverse spherification).
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Clarify the Consommé:
- Simmer eel bones, dulse, and kombu in fish stock for 1 hour. Strain, then clarify with egg white (racking method). Reduce by half, add yuzu kosho and xanthan gum. Chill and reserve.
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Assembly:
- Place a uni custard sphere in a hand-blown glass spoon (or small ceramic dish). Ladle chilled consommé around it. Garnish with diced smoked eel, micro shiso, and gold leaf.
Component 2: Charred Wild Mushroom Tea with Black Garlic Soil & Pine Honeycomb
Unusual Pairing: Charred matsutake mushrooms + black garlic + pine resin honey Techniques: Dehydration, freeze-drying, fat-washing, honeycomb crystallization
Ingredients:
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For the Mushroom Tea:
- 200g matsutake mushrooms (fresh, from Oregon or Japan)
- 100g chanterelles (foraged or from Pacific Northwest)
- 50g porcini powder (dehydrated and ground)
- 1L mushroom stock (simmered with thyme and bay leaf)
- 10g toasted buckwheat (for umami)
- 5g white miso paste
- 1 smoked cedar plank (for charring)
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For the Black Garlic Soil:
- 200g black garlic (fermented for 60 days, from Korea or Spain)
- 100g compressed rye bread (baked, dehydrated, and ground)
- 50g toasted hazelnuts (finely chopped)
- 20g activated charcoal powder (food-grade)
- 10g maltodextrin (for texture)
- 5g smoked salt
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For the Pine Honeycomb:
- 200g raw honey (from pine forest regions, e.g., Turkey or Greece)
- 10g pine resin (food-grade, from Greece)
- 1g sodium bicarbonate (for aeration)
- Edible silver leaf (for shimmer)
Method:
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Char the Mushrooms:
- Slice matsutake and chanterelles into 1cm-thick pieces. Sear on a smoking cedar plank over high heat until deeply charred. Dehydrate at 60°C (140°F) for 6 hours, then grind into a coarse powder.
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Infuse the Tea:
- Simmer mushroom stock with porcini powder, buckwheat, and miso for 30 minutes. Strain, then fat-wash with 100g brown butter (melt, infuse for 1 hour, then freeze and strain). Serve in a pre-warmed ceramic teapot with a charred mushroom chip as a lid.
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Make the Black Garlic Soil:
- Blend black garlic, rye bread, hazelnuts, and charcoal into a fine powder. Mix with maltodextrin and smoked salt. Reserve in an airtight container to maintain crispness.
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Crystallize the Pine Honeycomb:
- Warm honey with pine resin until dissolved. Whip with sodium bicarbonate until frothy, then pour into a silicone mold. Bake at 150°C (300°F) for 10 minutes until golden. Brush with edible silver leaf.
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Assembly:
- Mold the black garlic soil into a small "hill" on the plate. Place a quail egg shell (cleaned and filled with mushroom tea) at the base. Rest the pine honeycomb on top like a "rock." Garnish with foraged wood sorrel and frosted violets.
Component 3: Edible Landscape & Interactive Elements
Techniques: Compression, dehydration, aroma diffusion
Ingredients:
- Compressed Rye "Rocks":
- 200g rye bread (baked, compressed in a vacuum bag with beetroot powder and salt)
- Smoked Cedar Spoon:
- Hand-carved cedar spoon, lightly smoked with juniper berries
- Aroma Diffuser:
- Pine needle essential oil (food-safe) + iodine tincture (for ocean scent) in a glass vial under the plate
Method:
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Shape the "Rocks":
- Cut rye bread into irregular shapes, brush with beetroot powder slurry, and compress in a vacuum bag for 24 hours. Dehydrate at 50°C (122°F) until stone-like.
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Prepare the Spoon:
- Lightly char a cedar spoon over a flame, then rub with crushed juniper berries. Serve alongside the consommé for stirring.
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Aroma Diffusion:
- Place a drop of pine oil and iodine tincture on a cotton ball under the plate. The diner’s movement will release the scent as they eat.
Plating & Service Sequence:
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First Bite (Ocean’s Whisper):
- The consommé spoon is presented on a slate slab with a miniature driftwood stand. The diner stirs the consommé to release the eel’s smoke, then breaks the uni custard with the spoon.
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Second Act (Forest’s Breath):
- The mushroom tea is poured tableside from the ceramic pot into the quail egg shell. The diner cracks the pine honeycomb over the "soil," letting it drip like sap.
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Finale (Landscape Interaction):
- The diner is encouraged to crush the rye "rocks" into the soil, releasing a nutty aroma, and to inhale the diffused scents before the last bite.
Sourcing Notes for Specialized Ingredients:
| Ingredient | Source | Substitute (if unavailable) |
|---|---|---|
| Matsutake mushrooms | Foraged & Found Edibles (US) | Porcini or king oyster mushrooms |
| Fermented sea urchin | Catalina Offshore Products (US) | Fresh uni + 24-hour miso fermentation |
| Black garlic | Amazon or Korean markets | Slow-cooked garlic (60°C for 40 days) |
| Pine resin honey | MeliBio (US) or Greek specialty shops | Regular honey + 1% pine essential oil |
| Dulse seaweed | Maine Coast Sea Vegetables | Nori or wakame |
| Smoked cedar plank | Smoking Wood | Applewood + cedar oil |
Why This Dish Belongs in a 3-Star Kitchen:
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Unusual Pairings with Purpose:
- The eel + uni + kelp trio creates a triple umami bomb, while the mushroom + pine + black garlic evokes a primeval forest. The contrasts (hot/cold, briny/earthy) are deliberate and harmonious.
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Advanced Techniques:
- Cold smoking, reverse spherification, fat-washing, and aroma diffusion elevate the dish beyond mere flavor—it’s a multi-sensory experience.
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Plating as Art:
- The edible diorama invites interaction, making the diner an active participant. The smoked spoon and scent diffusion engage touch and smell, not just taste.
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Narrative Depth:
- The dish tells a story of migration (eel), decay (fermented uni), and rebirth (mushroom mycelium), resonating on an emotional level.
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Precision & Rarity:
- Ingredients like matsutake, fresh uni, and pine resin honey are seasonal, foraged, or labor-intensive, justifying their place in a 3-star tasting menu.
Final Thought:
This dish is not just food—it’s a fleeting ecosystem on a plate, where each bite reveals another layer of the ocean’s whisper or the forest’s breath. It challenges the diner to slow down, observe, and savor the invisible threads that connect us to nature.
Would you like a wine pairing suggestion to complete the experience? (Hint: A smoked German Riesling or aged Jura Vin Jaune would be transcendent.)
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Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Claude Sonnet 3.6 (2022-10-22)
Mistral Large 2
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