Ultimate 3-Month Biohacker Longevity Optimization Protocol
Table of Contents
- Foundation & Assessment Phase
- Supplement Stack Protocol
- Nutritional Architecture
- Exercise & Movement Systems
- Sleep Optimization
- Cognitive Enhancement
- Stress Resilience & HRV Training
- Advanced Tracking & Biomarkers
- Weekly Schedule Integration
PHASE 1: Foundation & Assessment (Week 1-2)
Initial Biomarker Testing
Required Blood Work:
- Complete metabolic panel
- Lipid panel (including ApoB, LDL-P)
- HbA1c & fasting insulin
- Complete hormone panel (testosterone, DHEA-S, cortisol, thyroid panel including rT3)
- Inflammation markers (hs-CRP, homocysteine)
- Vitamin D, B12, folate, magnesium RBC
- Omega-3 index
- IGF-1
- NAD+ levels (optional, specialized lab)
Advanced Assessments:
- DEXA scan (body composition, bone density)
- VO2 max testing
- Continuous glucose monitor (CGM) baseline - 14 days
- Sleep study or home sleep tracking baseline
- Cognitive assessment (Cambridge Brain Sciences or similar)
- Biological age testing (TruDiagnostic epigenetic test or similar)
Wearable Technology Stack
Primary Devices:
- Oura Ring Gen 3 - Sleep, HRV, temperature
- Whoop 4.0 or Apple Watch Ultra - Continuous monitoring, workout tracking
- Levels/Nutrisense CGM - Glucose optimization
- Muse S Headband - Sleep & meditation neurofeedback
- Lumen Device - Metabolic fuel usage
Apps & Software:
- HRV4Training or Elite HRV
- Cronometer for nutrition tracking
- Strong or TrainHeroic for workout logging
- Insight Timer + Apollo Neuro app
SUPPLEMENT STACK PROTOCOL
Tier 1: Foundation Stack (Daily)
Morning (Fasted or with breakfast):
-
Longevity Core:
- NMN: 500-1000mg (cycling: 5 days on, 2 days off)
- Trans-Resveratrol: 500mg with fat
- Pterostilbene: 100mg
- Fisetin: 100mg (daily for month 1, then 500mg 2x/month)
-
Mitochondrial Support:
- CoQ10 (Ubiquinol): 200mg
- PQQ: 20mg
- Alpha-Lipoic Acid (R-ALA): 300mg
- Acetyl-L-Carnitine: 500mg
-
Cellular Health:
- Spermidine: 1-2mg
- Taurine: 1000mg
- Glycine: 3g
- NAC: 600mg (5 days on, 2 off)
-
Foundational Vitamins:
- Vitamin D3: 4000-5000 IU (adjust based on blood levels)
- Vitamin K2 (MK-7): 200mcg
- Magnesium Glycinate: 400mg (split dose: 200mg AM, 200mg PM)
- Omega-3 (high EPA/DHA): 2-3g combined EPA/DHA
- Methylated B-Complex: 1 capsule
Afternoon (Post-workout or with lunch):
- Performance & Recovery:
- Creatine Monohydrate: 5g daily
- Beta-Alanine: 3.2g (if training hard)
- L-Citrulline: 6g on training days
- Electrolytes: LMNT or similar (especially during fasting/keto)
Evening:
- Cognitive & Sleep Support:
- Magnesium L-Threonate: 2000mg (144mg elemental)
- L-Theanine: 200mg
- Apigenin: 50mg
- Glycine: 3g (additional dose)
- Phosphatidylserine: 100mg (if cortisol elevated)
Tier 2: Advanced Optimization (Cycling Protocols)
Senolytic Protocol (3 consecutive days per month):
- Fisetin: 1000mg/day
- Quercetin: 1000mg/day
- Piperlongumine: 100mg/day (if available)
- Combine with 48-hour fast for enhanced autophagy
Cognitive Enhancement Cycle (5 days on, 2 days off):
- Lions Mane Extract (8:1): 1000mg
- Alpha-GPC: 300mg
- Bacopa Monnieri: 300mg
- Rhodiola Rosea: 300mg (morning only)
- Huperzine A: 200mcg (every other day)
Testosterone/Hormonal Support (Males, daily):
- Tongkat Ali (200:1): 200mg
- Fadogia Agrestis: 600mg (cycling: 8 weeks on, 2 weeks off)
- Boron: 6mg
- Zinc: 30mg (evening, away from calcium)
Autophagy Enhancement (fasting days):
- Berberine: 500mg 2x/day
- EGCG (Green tea extract): 400mg
- Sulforaphane: 50mg
Tier 3: Experimental/Advanced
Rapamycin Protocol (Consult physician):
- 5-6mg once weekly (Sunday)
- Monitor for side effects
- Cycle: 8 weeks on, 4 weeks off
Metformin (If prescribed):
- 500mg with dinner
- Alternative: Berberine 500mg 2x/day
Peptides (Under medical supervision):
- BPC-157: 250-500mcg/day (oral or subcutaneous, 4-6 week cycles)
- Thymosin Beta-4: 2mg 2x/week
- Epithalon: 10mg/day for 10 days (2x per year)
NUTRITIONAL ARCHITECTURE
Month 1: Metabolic Flexibility Foundation
Week 1-2: Cyclical Ketogenic Diet
Macronutrient Targets:
- Fat: 70-75% (140-165g for 2000 cal diet)
- Protein: 20-25% (100-125g, 0.7-1g per lb lean mass)
- Carbs: <30g net carbs
Daily Structure:
- 16:8 Time-Restricted Eating
- Eating window: 12pm - 8pm
- Black coffee, green tea, water during fasting
Sample Day:
12:00 PM - Meal 1 (Break Fast):
- 3 whole eggs + 2 egg whites
- 2 cups spinach sautéed in grass-fed butter
- 1/2 avocado
- 1 oz macadamia nuts
- MCT oil: 1 tbsp in coffee
3:00 PM - Snack (optional):
- Grass-fed collagen protein shake
- 1 tbsp almond butter
- Handful of blueberries (if carb budget allows)
6:30 PM - Meal 2:
- 6 oz wild-caught salmon or grass-fed beef
- Large mixed green salad with olive oil
- Roasted cruciferous vegetables (broccoli, cauliflower)
- 1 oz aged cheese
Supplemental Nutrition:
- Bone broth: 8-16 oz daily
- Fermented foods: 2-4 oz (sauerkraut, kimchi)
- Prebiotic fiber: 10g (acacia, inulin)
Week 3-4: Carb Refeeds (Metabolic Flexibility)
- 5 days keto (as above)
- 2 days moderate carb (100-150g, from sweet potato, white rice, fruit)
- Maintain 16:8 fasting window
Month 2: Protein Optimization & Autophagy
Week 5-8: Modified Protein Cycling
High Protein Days (4 days/week - training days):
- Protein: 1.2g per lb lean mass
- Carbs: 50-100g (post-workout)
- Fat: remainder of calories
Low Protein Days (3 days/week):
- Protein: 0.5g per lb lean mass (autophagy stimulation)
- Higher fat, very low carb (<30g)
Advanced Fasting Protocol:
- Week 5: 2x 24-hour fasts (dinner to dinner)
- Week 6: 1x 48-hour fast (enhanced autophagy)
- Week 7: 2x 24-hour fasts
- Week 8: 1x 72-hour fast (medical supervision recommended)
Extended Fast Protocol (72-hour):
- Days 1-3: Water, electrolytes, black coffee/tea only
- Supplement: Sodium (3-5g), Potassium (2-3g), Magnesium (400mg)
- Light walking only
- Break fast with bone broth, then small protein/fat meal
Month 3: Personalized Precision Nutrition
CGM-Guided Optimization:
- Identify personal glucose response to foods
- Eliminate high-spike foods
- Optimize meal timing and composition
- Target: <110 mg/dL average, <30 mg/dL post-meal spike
Nutrient Timing:
Pre-Workout (30-60 min before):
- Black coffee + 5g creatine
- Optional: 5g EAAs
Post-Workout (within 60 min):
- 30-40g high-quality protein (whey isolate or grass-fed beef)
- 20-40g carbs (if high-intensity training)
- 5g creatine
Weekly Variation:
- Monday/Thursday: Higher carb (100-150g) - Heavy training days
- Tuesday/Friday: Moderate protein, moderate fat
- Wednesday: Low protein day (autophagy)
- Saturday: High protein, low carb
- Sunday: 24-hour fast or very low protein
Food Quality Priorities:
- Organic, grass-fed/pasture-raised animal products
- Wild-caught fish (low mercury: salmon, sardines, anchovies)
- Organic vegetables (emphasize cruciferous)
- Low-glycemic fruits (berries primarily)
- Healthy fats: EVOO, avocado, coconut oil, grass-fed butter
- Avoid: processed foods, seed oils, added sugars, alcohol
EXERCISE & MOVEMENT SYSTEMS
Training Philosophy
- Strength: Muscle mass = longevity
- VO2 Max: Strongest predictor of all-cause mortality
- Zone 2: Mitochondrial health
- Mobility: Injury prevention, healthspan
Weekly Training Split
Monday - Lower Body Strength:
Warm-up: 10 min Zone 2 + dynamic stretching
A1. Back Squat: 4x6 @ 80% 1RM (3 min rest)
A2. Romanian Deadlift: 4x8 (2 min rest)
B1. Bulgarian Split Squat: 3x10/leg
B2. Nordic Curls: 3x6-8
C1. Single-leg RDL: 3x12/leg
C2. Calf Raises: 3x15
Finisher: 100 kettlebell swings (in as few sets as possible)
Cool-down: 10 min stretching + foam rolling
Tuesday - Zone 2 Cardio + Mobility:
60-75 minutes Zone 2 (65-75% max HR)
- Cycling, rowing, or incline walking
- Nasal breathing only
- HR tracking via chest strap
Post-cardio:
- 20 min full-body mobility routine (Functional Range Conditioning)
- Focus: hips, thoracic spine, shoulders, ankles
Wednesday - Upper Body Strength:
Warm-up: Shoulder mobility + band work
A1. Bench Press or Weighted Push-up: 4x6 @ 80%
A2. Weighted Pull-ups: 4x6-8 (2-3 min rest)
B1. Overhead Press: 3x8
B2. Barbell Row: 3x8
C1. Dips: 3x10-12
C2. Face Pulls: 3x15
D1. Bicep Curls: 3x12
D2. Tricep Extensions: 3x12
Core: 3 rounds
- Dead Bug: 10/side
- Pallof Press: 12/side
- Hollow Hold: 30-45 sec
Thursday - VO2 Max / HIIT:
Warm-up: 15 min progressive build
Main Set (choose one):
Option A - Bike/Rower Intervals:
- 4 min @ 90-95% max HR
- 4 min active recovery
- Repeat 4-5 times
Option B - Running Intervals:
- 4x4 min @ mile race pace
- 3 min jog recovery
Option C - Tabata Protocol:
- 8 rounds: 20 sec all-out, 10 sec rest
- Exercise: Assault bike, rower, or burpees
- Rest 3 min
- Repeat 3-4 times
Cool-down: 15 min Zone 1 + stretching
Friday - Full Body Functional/Hypertrophy:
Circuit style (60 sec rest between exercises):
A. 4 Rounds:
- Trap Bar Deadlift: 8 reps @ 75%
- Push-ups (weighted): 12-15 reps
- Goblet Squat: 12 reps
- TRX Rows: 12 reps
B. 3 Rounds:
- Farmer's Carry: 40m heavy
- Landmine Press: 10/side
- Walking Lunges: 20 total
- Pull-aparts: 20 reps
C. Metabolic Finisher:
- 10 min EMOM (Every Minute On the Minute):
- 5 burpees
- 10 kettlebell swings
- Remaining time = rest
Saturday - Long Zone 2 + Recovery:
90-120 minutes Zone 2 cardio
- Hiking, cycling, swimming, or rucking (20-30lb pack)
- Maintain conversational pace
- Nasal breathing
Post-activity:
- Sauna: 20 min @ 175-195°F
- Cold plunge: 3-5 min @ 50-55°F
- Contrast therapy: 3 rounds
Sunday - Active Recovery/Mobility:
30-45 min gentle movement:
- Yoga (yin or restorative)
- Swimming
- Walking in nature
20 min breathwork:
- Wim Hof method OR
- Box breathing OR
- Coherent breathing (5.5 sec in/out)
Optional: Massage, acupuncture, or bodywork
Progressive Overload Strategy
Month 1: Neural Adaptation
- Focus on form and technique
- Weights at 70-75% estimated 1RM
- Build movement patterns
Month 2: Hypertrophy & Work Capacity
- Increase volume (add sets)
- Weights at 75-85% 1RM
- Reduce rest periods slightly
Month 3: Strength & Power
- Increase intensity
- Weights at 80-90% 1RM
- Add explosive movements (jump squats, medicine ball throws)
Recovery Protocols
Daily:
- 10-15 min morning mobility routine
- Evening stretching (20 min)
- Foam rolling problem areas
Weekly:
- 1-2 sessions: Percussion therapy (Theragun)
- Compression boots: 20-30 min
- Epsom salt bath: 2x week
Monthly:
- Sports massage (deep tissue)
- Chiropractic adjustment
- Deload week every 4th week (50% volume)
SLEEP OPTIMIZATION
Sleep Architecture Goals
- Total Sleep: 7.5-8.5 hours
- Deep Sleep: >20% of total (90+ min)
- REM Sleep: >20-25% of total
- Sleep Efficiency: >85%
- HRV: Trending upward
- Resting HR: Trending downward
Evening Protocol (Circadian Optimization)
6:00 PM:
- Last meal (finish by 7 PM latest)
- No food 3+ hours before bed
7:00 PM:
- Dim all lights (50% reduction)
- Blue light blocking glasses
- Switch to warm lighting (2700K)
8:00 PM:
- All screens off (or use blue blockers + night shift)
- Lower home temperature to 67-68°F
- Begin wind-down routine
8:30 PM - Sleep Preparation Ritual:
-
Supplement Stack:
- Magnesium L-Threonate: 2000mg
- Glycine: 3g
- L-Theanine: 200mg
- Apigenin: 50mg
- Optional: CBD 25-50mg (if needed)
-
Temperature Optimization:
- Hot bath/shower (104°F for 10 min)
- Rapid cooling after (triggers sleep response)
- Eight Sleep/ChiliPad set to 60-67°F
-
Relaxation Protocol (choose one):
- Muse headband meditation (15 min)
- Yoga Nidra (NSDR - Non-Sleep Deep Rest)
- Progressive muscle relaxation
- Breathwork (4-7-8 breathing: 4 cycles)
-
Environment Setup:
- Blackout curtains/eye mask
- White noise or pink noise
- Mouth tape (if mouth breather)
- Nasal strips (if needed)
- Room temp 65-68°F
9:30 PM - Lights Out:
- Consistent bedtime (±30 min)
- No alarm clock visible
- Phone in airplane mode (or different room)
Morning Protocol (Circadian Entrainment)
6:00 AM - Wake:
- No snooze button
- Immediate bright light exposure (10,000 lux or sunlight)
- View sunlight within 30-60 min of waking (10+ min outside)
6:15 AM - Activation:
- Cold shower (30-60 sec) OR cold face plunge
- Hydration: 16-32 oz water + electrolytes + lemon
- Optional: 5 min breathwork (Wim Hof or similar)
6:30 AM - Movement:
- 10 min light movement/stretching
- Sun salutations or dynamic mobility
- Brief walk outside (combine with sunlight)
Sleep Tracking & Optimization
Weekly Review:
- Analyze Oura/Whoop data
- Identify patterns (alcohol, late meals, stress, training)
- Adjust protocols based on data
Key Metrics to Track:
- Sleep onset latency (<15 min ideal)
- Wake episodes (<5)
- Sleep stages distribution
- HRV trends
- Resting heart rate
- Respiratory rate
- Body temperature
Troubleshooting:
If difficulty falling asleep:
- Increase morning light exposure
- Add afternoon exercise
- Try 10mg time-release melatonin (short-term)
- Examine caffeine timing (none after 2 PM)
If poor deep sleep:
- Increase training intensity (not volume)
- Ensure adequate carbs on training days
- Check room temperature (cooler = more deep sleep)
- Sauna before bed (4-6 hours prior)
If poor REM sleep:
- Reduce alcohol completely
- Check for sleep apnea (if snoring)
- Increase total sleep time
- Manage stress/cortisol
Advanced Protocols
Bi-weekly:
- Sleep deprivation recovery protocol (if needed)
- 9-10 hour opportunity on weekend
- Afternoon nap (20 min max, before 3 PM)
Monthly:
- Sleep study analysis (if using advanced tracker)
- Adjust supplement stack based on results
- Consider mouth/jaw assessment (sleep dentist)
COGNITIVE ENHANCEMENT
Nootropic Stack (Detailed in Supplements)
Daily Cognitive Baseline:
- Morning: Alpha-GPC, Lions Mane, Rhodiola
- Afternoon: L-Theanine + coffee (if desired)
- Focus sessions: Binaural beats (40 Hz gamma)
Cognitive Training Protocol
Daily (15-30 min):
Week 1-4: Dual N-Back Training
- App: Brain Workshop or iq mindware
- Start at 2-back, progress to 4-back
- 20 min sessions, 5 days/week
- Increases working memory and fluid intelligence
Week 5-8: Comprehensive Brain Training
- Cambridge Brain Sciences or Lumosity
- Rotate focus areas:
- Monday: Memory
- Wednesday: Attention
- Friday: Problem-solving
- Sunday: Processing speed
Week 9-12: Skill Acquisition
- Learn new complex skill (language, instrument, chess)
- 30 min focused practice daily
- Neuroplasticity enhancement
Neurofeedback & Brain Optimization
Meditation Practice (Daily):
Morning (10-20 min):
- Focused attention meditation
- Use Muse headband for real-time feedback
- Target: Sustained alpha/theta waves
- Apps: Muse app, Waking Up, or Headspace
Evening (10 min):
- Body scan or loving-kindness meditation
- Stress reduction focus
Neurofeedback Protocol (2-3x/week):
- Alpha training (8-12 Hz) - relaxed focus
- Theta training (4-8 Hz) - creativity, memory consolidation
- SMR training (12-15 Hz) - attention, calm focus
- Home device: Muse S or professional clinic sessions
Cognitive Performance Optimization
Deep Work Sessions:
Structure: 90-min ultradian cycles
-
Preparation (10 min):
- Nootropic stack
- Environment setup (noise-canceling, clean desk)
- Clear intention/goal
-
Focus Block (90 min):
- Single task only
- Phone in different room
- 40 Hz binaural beats or brown noise
- Standing desk variation
-
Recovery (20 min):
- NSDR/Yoga Nidra OR
- Walk outside OR
- Light stretching
Daily Schedule:
- Peak cognitive hours: 2-4 hours post-waking
- Schedule hardest cognitive work here
- Limit to 2-3 deep work blocks per day
Brain Health Lifestyle Factors
Continuous Learning:
- Read 30-60 min daily (physical books)
- Alternate: fiction (creativity) & non-fiction (knowledge)
- Learn one new thing weekly (course, skill, concept)
Social Engagement:
- Meaningful conversations (3+ per week)
- Teach/mentor others (Feynman technique)
- Join communities aligned with interests
Novelty & Challenge:
- Try new activities monthly
- Travel to new places
- Break routine patterns
- Embrace controlled discomfort
Cognitive Assessment & Tracking
Monthly Testing:
- Cambridge Brain Sciences battery (free)
- Track: Memory, reasoning, attention, verbal ability
- Graph progress over 3 months
Subjective Measures:
- Daily journaling: mental clarity (1-10 scale)
- Focus duration tracking
- Creative output metrics
- Decision-making quality
STRESS RESILIENCE & HRV TRAINING
Understanding HRV
Baseline Establishment (Week 1-2):
- Measure HRV every morning upon waking
- Use: Oura Ring, Whoop, or Elite HRV app
- Track: RMSSD or SDNN
- Establish personal baseline
Target HRV Zones:
- Green: Within 10% of baseline (recovered)
- Yellow: 10-20% below baseline (caution)
- Red: >20% below baseline (prioritize recovery)
HRV-Guided Training
Daily Decision Matrix:
Green Zone (High HRV):
- Full intensity training permitted
- HIIT, heavy lifting, VO2 max work
- Push performance boundaries
Yellow Zone (Moderate HRV):
- Moderate intensity only
- Zone 2 cardio, lighter weights
- Increase recovery focus
Red Zone (Low HRV):
- Active recovery only
- Walking, yoga, mobility
- Extra sleep, stress management
- Consider day off
Stress Management Toolkit
Daily Practices:
Morning (10 min):
- Coherent breathing: 5.5 sec inhale, 5.5 sec exhale
- Increases HRV acutely
- Shifts to parasympathetic state
Midday Reset (5 min):
- Box breathing: 4-4-4-4 (inhale-hold-exhale-hold)
- Physiological sigh: 2 inhales through nose, long exhale
- Use between meetings/tasks
Evening (15 min):
- 4-7-8 breathing: Inhale 4, hold 7, exhale 8
- Progressive muscle relaxation
- Gratitude journaling (3 items)
Breathwork Protocols
Weekly Advanced Sessions (20-30 min):
Monday - Wim Hof Method:
3-4 rounds:
- 30-40 deep breaths (hyperventilation)
- Exhale and hold (as long as comfortable)
- Recovery breath + 15 sec hold
- Rest 2 min between rounds
Benefits: Stress resilience, immune function
Thursday - Tummo/Holotropic:
15-20 min continuous:
- Rapid, deep breathing
- Circular pattern (no pause)
- Induces altered state
- Enhanced creativity, emotional release
Heart Rate Variability Biofeedback
Dedicated HRV Training (3x/week, 15 min):
Using Elite HRV or HeartMath Inner Balance:
-
Baseline (2 min):
- Normal breathing, eyes closed
- Establish starting HRV
-
Resonance Frequency Breathing (10 min):
- Find personal resonance (usually 5-7 breaths/min)
- Maximize HRV amplitude
- Visual biofeedback on screen
- Aim for coherent sine wave pattern
-
Emotional Regulation (3 min):
- Maintain resonance breathing
- Focus on positive emotion (gratitude, appreciation)
- Heart-brain coherence
Progress Tracking:
- Baseline HRV trending up over weeks
- Coherence score improving
- Stress resilience in daily life
Autonomic Nervous System Balance
Parasympathetic Activation:
Daily practices:
- Cold exposure (see recovery protocols)
- Humming/chanting (activates vagus nerve)
- Gargling vigorously (2x daily)
- Singing or playing wind instrument
Weekly:
- Massage (especially neck/shoulders)
- Acupuncture
- Float tank (60-90 min)
Sympathetic Modulation:
Controlled stress exposure:
- HIIT training (hormetic stress)
- Cold plunge (3-5 min, 2-3x/week)
- Sauna (20 min, 3-4x/week)
- Fasting (autophagy, metabolic stress)
Psychological Resilience
Cognitive Behavioral Techniques:
Daily Journaling (10 min):
- Morning: Intentions, gratitude
- Evening: Wins, lessons, tomorrow's priorities
- Weekly: Reflections, adjustments
Mindset Work:
- Reframe stress as challenge (not threat)
- Growth mindset cultivation
- Stoic practices (negative visualization)
Social Connection:
- Schedule 3+ meaningful interactions weekly
- Join community (fitness, learning, hobby)
- Mentor/be mentored
- Limit toxic relationships
Advanced Stress Monitoring
Continuous Tracking:
- Whoop/Oura strain scores
- Readiness scores
- Sleep quality correlation
- Training load vs recovery
Weekly Review:
- HRV trends
- Stress triggers identification
- Recovery effectiveness
- Protocol adjustments
Monthly Assessment:
- Perceived stress scale (PSS-10)
- Mood tracking analysis
- Cortisol patterns (via saliva test if needed)
- Life satisfaction metrics
Adaptogenic Support
Rotating Protocol (see supplements):
Weeks 1-4:
- Rhodiola Rosea: 300mg AM
- Ashwagandha: 300mg PM
Weeks 5-8:
- Holy Basil: 500mg AM
- Reishi Mushroom: 1000mg PM
Weeks 9-12:
- Cordyceps: 1000mg AM
- Lion's Mane: 1000mg (cognitive + stress)
ADVANCED TRACKING & BIOMARKERS
Daily Metrics
Morning Routine (5 min):
-
HRV & Resting HR (Oura/Whoop)
-
Body Weight & Composition
- Withings Body+ scale
- Track weekly average (not daily fluctuations)
-
Glucose (if using CGM)
- Fasting glucose level
- Target: 70-90 mg/dL
-
Ketones (if keto/fasting)
- Blood or breath ketones
- Target: 0.5-3.0 mmol/L
-
Subjective Metrics (1-10 scale):
- Sleep quality
- Energy level
- Mood
- Motivation
- Mental clarity
- Physical readiness
Weekly Analysis
Sunday Review (30 min):
Performance Metrics:
- Training volume (total time, load)
- Average HRV vs baseline
- Sleep efficiency average
- Steps/movement (target: 8-10k daily)
- Zone 2 hours (target: 3-4 hours/week)
Nutrition Tracking:
- Cronometer analysis:
- Macro ratios
- Micronutrient completeness
- Caloric average
- CGM insights:
- Average glucose
- Variability
- Post-meal spikes
- Time in range (70-120 mg/dL)
Recovery Assessment:
- Strain-to-recovery ratio
- Sleep debt
- Muscle soreness levels
- Injury/pain tracking
Monthly Deep Dive
Comprehensive Review (1-2 hours):
Body Composition:
- DEXA scan (Month 1 & 3) or
- Bod Pod or
- Weekly scale trends + progress photos
Blood Work (Month 1.5):
- Mid-point check on key markers:
- Lipids (if optimizing)
- HbA1c/fasting insulin
- Inflammation (hs-CRP)
- Vitamin D
- Hormones (if addressing)
Performance Testing:
- VO2 max retest (Month 3)
- Strength benchmarks:
- Back squat 1RM
- Deadlift 1RM
- Bench press 1RM
- Weighted pull-up max
- Endurance: Time trial or distance test
Cognitive Assessment:
- Cambridge Brain Sciences battery
- Processing speed
- Memory recall
- Attention span metrics
Quarterly Biomarker Panel (End of Month 3)
Complete Assessment:
Blood Work:
- All baseline markers (see Phase 1)
- Additional: Testosterone (free & total), SHBG
- Advanced lipids: ApoB, LDL-P, Lp(a)
- Inflammatory: IL-6, TNF-alpha (optional)
- Metabolic: Fasting insulin, HOMA-IR
Body Composition:
- DEXA scan
- Track: Lean mass, fat mass, bone density, visceral fat
Biological Age:
- Epigenetic test (TruDiagnostic, myDNAge)
- Compare to baseline
- Target: Chronological age or younger
Cardiovascular:
- VO2 max
- Resting HR trend
- HRV trend
- Blood pressure
Cognitive:
- Standardized testing
- Subjective improvements
- Learning metrics
Data Integration & Visualization
Tools:
Key Correlations to Track:
- HRV vs Training Load
- Sleep Quality vs Next-Day Performance
- Nutrition vs Glucose Stability
- Stress vs Recovery Metrics
- Supplement Changes vs Biomarkers
Adjustment Protocol
Weekly Micro-Adjustments:
- If HRV trending down: Reduce training intensity
- If sleep poor: Adjust evening routine
- If glucose spikes: Modify meal composition
- If recovery low: Add rest day
Monthly Macro-Adjustments:
- Supplement stack optimization
- Training program progression
- Nutrition protocol shifts
- Recovery modality changes
Quarterly Strategic Planning:
- Review all biomarkers
- Assess goal progress
- Redesign next 3-month protocol
- Consult with practitioners (if needed)
INTEGRATED WEEKLY SCHEDULE
Sample Week - Month 2 (Peak Protocol)
MONDAY
6:00 AM
- Wake, HRV measurement
- Sunlight exposure (10 min)
- Cold shower
- Hydration + electrolytes
6:30 AM
- Fasted Zone 2 walk (30 min)
- Morning supplement stack
- Coherent breathing (10 min)
7:30 AM
- Deep work session #1 (90 min)
- Coffee + MCT oil
9:30 AM
10:00 AM
- Break fast: Meal 1
- Check CGM response
12:00 PM
- Deep work session #2 (90 min)
2:00 PM
- Light movement break (10 min)
- Cognitive training (20 min)
3:00 PM
5:30 PM
- Lower body strength training (75 min)
- Post-workout: Protein + carbs
7:30 PM
- Dinner (last meal)
- Evening supplements
8:00 PM
- Lights dim, blue blockers
- Reading or light activity
8:30 PM
- HRV biofeedback training (15 min)
- Sleep prep routine
9:30 PM
TUESDAY
6:00 AM
6:30 AM
- Fasted state continues
- Morning supplements
7:00 AM
9:00 AM
10:30 AM
- Zone 2 cardio (75 min)
- Nasal breathing, HR monitoring
12:30 PM
2:00 PM
- Cognitive work or meetings
4:00 PM
- Mobility session (30 min)
5:00 PM
- Sauna (20 min @ 180°F)
- Cold plunge (3 min)
6:30 PM
7:30 PM
- Evening routine
- Meditation (15 min)
9:30 PM
WEDNESDAY (Low Protein/Autophagy Day)
6:00 AM
6:30 AM
- Extended fasting continues (from Tuesday dinner)
- Light walk
- Supplements (autophagy stack)
8:00 AM
10:00 AM
- Herbal tea, continue fast
12:00 PM
- Break fast (24 hours): Small meal, low protein
- Healthy fats, vegetables
2:00 PM
5:30 PM
- Upper body strength (modified volume)
7:00 PM
- Dinner (low protein: 30-40g total for day)
8:00 PM
- Wim Hof breathwork (30 min)
- Journaling
9:30 PM
THURSDAY
6:00 AM
6:30 AM
- Fasted cardio (30 min easy)
- Supplements
7:30 AM
9:30 AM
- Break fast: High protein meal
11:00 AM
12:30 PM
2:00 PM
4:00 PM
- VO2 max training (45 min)
- High intensity intervals
- Post-workout nutrition
6:00 PM
- Recovery: Compression boots (20 min)
7:00 PM
8:00 PM
- Neurofeedback session (20 min)
- Evening routine
9:30 PM
FRIDAY
6:00 AM
- Wake routine
- Check HRV (may be lower post-HIIT)
7:00 AM
- Light movement only if HRV low
- Supplements
8:00 AM
10:00 AM
12:00 PM
2:00 PM
- Social engagement or light work
5:00 PM
- Full body functional training (60 min)
6:30 PM
7:30 PM
8:00 PM
- Social time/relaxation
- Light reading
9:30 PM
SATURDAY
7:00 AM
- Sleep in slightly (recovery)
- Wake routine
8:00 AM
9:00 AM
- Long Zone 2 session (2 hours)
- Hiking, cycling, or rucking
- Nature exposure
12:00 PM
1:00 PM
- Recovery protocols:
- Massage or bodywork
- Foam rolling
- Stretching
3:00 PM
- Free time, hobbies, social
5:00 PM
- Sauna + cold contrast (30 min total)
6:30 PM
8:00 PM
- Relaxation, entertainment
- Minimize screens
10:00 PM
SUNDAY
7:00 AM
8:00 AM
- Light breakfast (or start 24-hour fast)
9:00 AM
- Active recovery:
- Yoga (45 min)
- Walking meditation
11:00 AM
- Weekly review (30 min)
- Data analysis
- Next week planning
- Adjustments
12:00 PM
2:00 PM
- Learning/skill practice (30 min)
3:00 PM
6:00 PM
- Light dinner (or skip if fasting)
7:00 PM
- Breathwork session (30 min)
- Tummo or holotropic
8:00 PM
- Journaling, reflection
- Gratitude practice
9:00 PM
- Early bed (recovery focus)
MONTHLY PROGRESSION
Month 1: Foundation & Adaptation
Focus Areas:
- Establish baseline metrics
- Build habits and routines
- Metabolic flexibility (keto adaptation)
- Training volume moderate
- Supplement tolerance assessment
Key Outcomes:
- Consistent sleep schedule
- Training routine established
- Nutrition protocol adherence
- Baseline biomarkers collected
- Wearable data patterns identified
Month 2: Optimization & Intensity
Focus Areas:
- Increase training intensity
- Advanced fasting protocols
- HRV-guided training
- Cognitive enhancement focus
- Fine-tune supplement stack
Key Outcomes:
- VO2 max improvements
- Strength gains
- Metabolic flexibility demonstrated
- Improved HRV baseline
- Enhanced cognitive metrics
Month 3: Peak Performance & Testing
Focus Areas:
- Peak training loads
- Performance testing
- Biomarker retesting
- Protocol refinement
- Long-term strategy development
Key Outcomes:
- All biomarkers improved
- Performance PRs achieved
- Biological age reduction
- Sustainable protocols identified
- Next 3-month plan created
SAFETY CONSIDERATIONS & MEDICAL OVERSIGHT
Essential Precautions
Before Starting:
- Complete physical exam
- Physician clearance for intense exercise
- Baseline blood work reviewed by doctor
- Discuss supplement stack (especially if on medications)
- Screen for contraindications
Red Flags to Stop & Consult Doctor:
- Persistent elevated resting HR
- HRV consistently trending down
- Unusual fatigue or weakness
- Sleep disturbances worsening
- Mood changes (depression, anxiety)
- Digestive issues
- Any pain or injury
Medication Interactions:
- Metformin + intensive fasting (hypoglycemia risk)
- Blood thinners + omega-3/curcumin
- Thyroid meds + iodine supplements
- Blood pressure meds + electrolyte manipulation
Professional Support Team
Recommended Consultations:
- Functional medicine physician (quarterly)
- Sports nutritionist (monthly check-ins)
- Strength coach or trainer (form checks)
- Mental health professional (if needed)
- Sleep specialist (if issues persist)
Personalization Notes
This protocol is aggressive and designed for:
- Healthy adults 25-55
- No major medical conditions
- Previous training experience
- High motivation and discipline
Adjust if:
- Over 55: Reduce training intensity, increase recovery
- Under 25: May not need all supplements
- Female: Adjust for menstrual cycle, different fasting approach
- Beginners: Start with 50% volume, progress slowly
- Medical conditions: Work closely with physician
SUPPLEMENT SOURCING & QUALITY
Recommended Brands (Quality-Tested)
Longevity:
- NMN: Alive by Science, ProHealth, Renue by Science
- Resveratrol: Thorne, Life Extension
- Spermidine: Longevity Labs, ProHealth
Foundation:
- Magnesium: Thorne, Pure Encapsulations
- Omega-3: Nordic Naturals, Carlson Labs, Sports Research
- Vitamin D/K2: Thorne, Life Extension
Performance:
- Creatine: Creapure (brand), Thorne
- Protein: Momentous, Levels, Promix (grass-fed)
Cognitive:
- Lion's Mane: Real Mushrooms, Host Defense
- Alpha-GPC: Nootropics Depot, Double Wood
Third-Party Testing:
- Look for: NSF Certified, USP Verified, ConsumerLab approved
- Avoid: Proprietary blends, Amazon no-name brands
- Check: Heavy metals, purity, potency
COST CONSIDERATIONS
Monthly Budget Estimate
Tier 1 (Essential):
- Foundation supplements: $150-200
- Basic wearables (Oura/Whoop subscription): $30-40
- Gym membership: $50-100
- High-quality food: $400-600
- Total: ~$630-940/month
Tier 2 (Optimized):
- Add longevity stack: +$150-200
- Add CGM: +$150-200
- Add advanced recovery tools: +$100
- Total: ~$1,030-1,440/month
Tier 3 (Full Protocol):
- All supplements: +$100
- Neurofeedback device: +$50/month (amortized)
- Professional services: +$200-400
- Testing/biomarkers: +$200 (monthly average)
- Total: ~$1,580-2,190/month
One-Time Investments:
- Wearables: $300-700
- Home gym equipment: $500-2000 (optional)
- Muse headband: $250-400
- Eight Sleep/ChiliPad: $1,500-2,500
- Sauna (if home): $1,000-5,000
Budget Optimization
High-Impact, Low-Cost:
- Sleep optimization (free-$50)
- Sunlight exposure (free)
- Zone 2 cardio (free-$50 running shoes)
- Fasting protocols (saves money)
- Basic supplements only ($100/month)
- HRV training with phone app (free-$10)
Focus on:
- Sleep quality > expensive supplements
- Consistent training > fancy equipment
- Whole foods > meal replacements
- Free recovery (sleep, walks) > expensive modalities
TROUBLESHOOTING GUIDE
Common Issues & Solutions
Problem: Not losing fat despite protocol
- Check: Caloric intake (track meticulously for 1 week)
- Verify: Thyroid function (blood test)
- Adjust: Increase NEAT (walking), reduce fat intake slightly
- Consider: Metabolic adaptation (diet break needed)
Problem: Strength not increasing
- Check: Protein intake (minimum 0.8g/lb)
- Verify: Sleep quality and HRV recovery
- Adjust: Reduce cardio volume, increase rest between sets
- Consider: Deload week, then progressive overload
Problem: Poor sleep despite protocol
- Check: Caffeine timing (none after 12 PM)
- Verify: Sleep apnea (screening)
- Adjust: Earlier dinner, cooler room, more magnesium
- Consider: CBT-I (cognitive behavioral therapy for insomnia)
Problem: Low energy/chronic fatigue
- Check: HRV trending down (overtraining)
- Verify: Thyroid, iron, B12 levels
- Adjust: Reduce training volume 50%, increase carbs
- Consider: Week off training, focus on recovery
Problem: Digestive issues
- Check: Food intolerances (elimination diet)
- Verify: Gut health (comprehensive stool test)
- Adjust: Reduce fiber temporarily, add digestive enzymes
- Consider: Probiotic supplementation, gut healing protocol
Problem: High fasting glucose despite keto
- Check: Dawn phenomenon (cortisol spike)
- Verify: Not over-eating protein (gluconeogenesis)
- Adjust: Evening carb backloading, reduce stress
- Consider: Berberine or metformin
Problem: Motivation declining
- Check: Burnout signs (reduce intensity)
- Verify: Life stress factors
- Adjust: Add more enjoyable activities, social exercise
- Consider: Deload, focus on process not outcomes
CONCLUSION & NEXT STEPS
End of 3 Months
Expected Outcomes:
- 5-15 lbs fat loss (if needed) while maintaining/gaining muscle
- 10-20% increase in VO2 max
- 15-30% strength gains
- Improved biomarkers (lipids, glucose, inflammation)
- Enhanced cognitive performance
- Better sleep quality
- Increased HRV baseline
- Potential biological age reduction of 1-5 years
Final Assessment:
- Complete all biomarker retesting
- Performance testing
- Progress photos and measurements
- Comprehensive data review
- Identify what worked best for YOU
Transitioning to Maintenance
Sustainable Long-Term:
- Reduce supplement stack to essentials
- Maintain training 4-5 days/week
- Continue time-restricted eating
- Keep sleep optimization
- Quarterly biomarker checks
- Annual comprehensive assessment
Periodization:
- 3 months intensity, 1 month maintenance (repeat)
- Annual training cycles
- Seasonal variations
- Life integration
Continuous Optimization
Stay Current:
- Follow longevity research (Peter Attia, David Sinclair, Rhonda Patrick)
- Join biohacking communities
- Experiment with new protocols (safely)
- Track and measure everything
- Iterate and improve
Remember:
- Consistency > perfection
- Sleep is non-negotiable
- Stress management is as important as exercise
- Personalization is key
- Long-term sustainability matters most
RESOURCES
Books
- "Outlive" by Peter Attia
- "Lifespan" by David Sinclair
- "Why We Sleep" by Matthew Walker
- "Breath" by James Nestor
- "The Circadian Code" by Satchin Panda
Podcasts
- Huberman Lab
- FoundMyFitness (Rhonda Patrick)
- Peter Attia Drive
- Ben Greenfield Life
Apps
- Cronometer (nutrition)
- Strong (training)
- Elite HRV
- Muse
- Levels/Nutrisense
Communities
- r/Biohacking
- r/longevity
- Ben Greenfield community
- Huberman Lab community
Disclaimer: This protocol is for educational purposes. Consult healthcare providers before starting any new supplement, diet, or exercise program. Individual results vary. Some interventions (rapamycin, peptides, metformin) require medical supervision and prescription.
