Claude Haiku 4.5 vs GPT-4
Compare Claude Haiku 4.5 by Anthropic against GPT-4 by OpenAI, context windows of 200K vs 8K, tested across 21 shared challenges. Updated February 2026.
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Claude Haiku 4.5vsGPT-4
21 challenges
Why Claude Haiku 4.5?
14.1x cheaper overall$1.00/M in · $5.00/M out
24.4x more context200K
29 months newerOct 2025
Why GPT-4?
No standout advantages
Favorites
Claude Haiku 4.5GPT-4
12 / 21
SVG Layout Challengeimage generation
Tests an AI's ability to generate vector graphics
GPT-4
As a AI text-based model, I'm currently unable to create SVG or any kind of images. However, I can guide you on how to do that. You will need to sketch a pelican riding a bicycle, scan or digitally draw your design, and then use a vector graphic software like Adobe Illustrator or Inkscape to create an SVG file of your design.
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2 / 21
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Claude Haiku 4.5
No content available for this output.
GPT-4
No content available for this output.
Vote
3 / 21
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Claude Haiku 4.5
GPT-4
Couldn't render this response
This model didn't return a displayable web page for this challenge.
View raw output
Sorry, as a text-based AI, I'm unable to create a single-page self-contained HTML for a Super Mario Bros. level. However, I can provide a rough sketch of how the level can be designed. Level Name: Mushroom Heights 1. The level starts in a small room with a "Mushroom" power-up. The player must jump up to reach it. This introduces players to the jumping mechanic. 2. The player then exits the room and enters a wide, open area. There are several platforms at different heights, each with a different enemy. This introduces players to the combat mechanic, as they must navigate past or defeat these enemies. 3. Next, the player encounters a series of pipes. Some pipes have piranha plants coming out of them, while others can be entered to reach hidden areas. This introduces players to the mechanic of entering pipes. 4. In the hidden areas, there are various power-ups and coins. The hidden areas are optional but reward exploration. 5. The level then has a series of tricky jumps, including moving platforms and areas where the player must jump off of enemies to reach high places. This tests the player's mastery of the jumping mechanic. 6. Finally, the level ends with a flagpole that the player must slide down. This is a classic ending to a Mario level. Remember that this is just a rough sketch and the actual implementation would require a lot of coding and graphic design. Each part of the level should be designed in a way that it gradually introduces players to the game's mechanics and then tests their mastery of them. It's also important to keep the level fun and engaging, with a mix of challenges and rewards.
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4 / 21
Framer-Style Animationweb design
Tests an AI's ability to create smooth web animations
Claude Haiku 4.5
No content available for this output.
GPT-4
No content available for this output.
Vote
5 / 21
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Claude Haiku 4.5
No content available for this output.
GPT-4
No content available for this output.
Vote
6 / 21
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Claude Haiku 4.5
No content available for this output.
GPT-4
No content available for this output.
Vote
7 / 21
Surprise Animal SVGimage generation
Generate SVG art of a randomly chosen animal in a setting of its choosing.
Claude Haiku 4.5
No content available for this output.
GPT-4
No content available for this output.
Vote
8 / 21
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Claude Haiku 4.5
No content available for this output.
GPT-4
Dish Name: Hearty Baked Beans Fiesta
Ingredients:
- 2 cans of baked beans
- 1 large onion
- 3 cloves of garlic
- 1 bell pepper
- 1 can of sweet corn
- 2 tablespoons of olive oil
- Salt & pepper to taste
Instructions:
-
Preheat your oven to 350°F (175°C).
-
Dice the onion, bell pepper, and mince the garlic.
-
Heat the olive oil in a large pan over medium heat. Add the onions, bell peppers, and garlic. Sauté until the onion becomes translucent, about 5-7 minutes.
-
Add the canned baked beans and sweet corn to the pan. Stir everything together until well combined.
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Season with salt and pepper according to your taste preference.
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Transfer the mixture into a baking dish.
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Bake in the preheated oven for 15-20 minutes, or until the top is slightly golden and bubbly.
-
Remove from the oven and let it cool for a few minutes before serving.
Prep Time: 10 minutes Cook Time: 25-30 minutes
Enjoy your Hearty Baked Beans Fiesta, a delicious and satisfying meal that's perfect for a quick lunch or dinner.
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9 / 21
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Claude Haiku 4.5
No content available for this output.
GPT-4
No content available for this output.
Vote
10 / 21
Retro macOS UI Recreationweb design
Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.
Claude Haiku 4.5
GPT-4
Vote
Sponsored
11 / 21
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Claude Haiku 4.5
Comprehensive 3-Month Longevity Optimization Plan
TABLE OF CONTENTS
- Foundation & Assessment
- Nutritional Architecture
- Supplement Stack Protocol
- Exercise & Movement System
- Recovery & Sleep Optimization
- Stress Resilience & Cognitive Enhancement
- Tracking & Biofeedback
- Implementation Timeline
- Monthly Progression
- Troubleshooting & Adaptation
PHASE 0: FOUNDATION & ASSESSMENT (Week 1)
Baseline Testing
Before starting, establish metrics:
| Test | Method | Frequency |
|---|---|---|
| Lipid Panel | Bloodwork | Baseline + Week 12 |
| Fasting Glucose/Insulin | Bloodwork | Baseline + Week 12 |
| HbA1c | Bloodwork | Baseline + Week 12 |
| hs-CRP | Bloodwork | Baseline + Week 12 |
| Homocysteine | Bloodwork | Baseline + Week 12 |
| Testosterone/DHEA | Bloodwork | Baseline + Week 12 |
| Thyroid Panel (TSH, Free T3, Free T4) | Bloodwork | Baseline + Week 12 |
| Vitamin D25-OH | Bloodwork | Baseline + Week 12 |
| VO2 Max | Submaximal test or Garmin | Baseline + Week 12 |
| Body Composition | DEXA or InBody | Baseline + Week 12 |
| Resting Heart Rate | Wearable | Daily tracking |
| HRV (Heart Rate Variability) | Wearable | Daily tracking |
| Cognitive Baseline | NIH Toolbox or Lumosity | Baseline + Week 12 |
| Grip Strength | Dynamometer | Baseline + Week 12 |
Genetic Testing (Optional but Recommended):
- Nutrigenomix or DNAlife for personalized nutrition
- 23andMe + Promethease for SNP analysis (MTHFR, ApoE, etc.)
PART 1: NUTRITIONAL ARCHITECTURE
Phase 1A: Weeks 1-4 (Metabolic Reset & Baseline)
Macronutrient Framework
Caloric Target: Maintenance (calculate: BMR × 1.4-1.5)
- Adjust based on goals (fat loss: -300-500 cal; muscle gain: +200-300 cal)
Macro Split:
- Protein: 1.0-1.2g per lb bodyweight
- Fat: 0.8-1.0g per lb bodyweight
- Carbs: Remaining calories (typically 30-40% of total)
Example for 200lb male (2,500 cal maintenance):
- Protein: 200-240g (800-960 cal)
- Fat: 160-200g (1,440-1,800 cal)
- Carbs: 150-200g (600-800 cal)
Dietary Protocol: Metabolic Flexibility Foundation
Daily Eating Window:
- 11am-7pm (8-hour window) or 12pm-8pm
- Adjust based on circadian preference and training schedule
Meal Structure:
Meal 1 (11am-12pm) - Post-Fasting Meal:
- 40-50g protein (grass-fed beef, wild fish, pastured eggs)
- 30-40g carbs (white rice, sweet potato, oats)
- 15-20g fat (olive oil, avocado, nuts)
- Micronutrient density: leafy greens, colorful vegetables
- Rationale: Break fast with easily digestible carbs + protein to spike mTOR moderately
Example:
- 8oz grass-fed beef or wild salmon
- 1 cup white rice or 2 medium sweet potatoes
- 2 cups mixed greens with olive oil dressing
- 1 apple
Meal 2 (3-4pm) - Pre-Training Meal (if training 4-5pm):
- 30-40g protein
- 40-60g carbs (if training; lower if rest day)
- 10-15g fat
- Low fiber to avoid GI distress
Example:
- 2 scoops whey isolate or 6oz chicken breast
- 1.5 cups white rice or 2 rice cakes + honey
- Pinch of sea salt
Meal 3 (6-7pm) - Post-Training/Dinner:
- 40-50g protein
- 25-35g carbs (prioritize if trained hard)
- 20-25g fat
- Higher micronutrient density
Example:
- 8oz grass-fed beef or wild-caught salmon
- 150g white rice or 2 medium potatoes
- 2 cups vegetables (broccoli, asparagus, carrots)
- 1 tbsp butter or coconut oil
Phase 1A Dietary Rules
✓ Prioritize:
- Grass-fed beef, pastured poultry, wild-caught fish (salmon, sardines, mackerel)
- Organic vegetables (especially cruciferous, leafy greens)
- White rice, white potatoes (lower antinutrient load)
- Pasture-raised eggs (3-5 daily)
- Fermented foods (sauerkraut, kimchi, kefir)
- Bone broth (1-2 cups daily for collagen + minerals)
✗ Eliminate:
- Seed oils (canola, soybean, sunflower)
- Processed foods, refined carbs
- Added sugars (except post-workout)
- Alcohol (first 4 weeks; reintroduce week 5)
- Gluten (test reintroduction week 5)
- Excess dairy (except butter, ghee, fermented)
Hydration Protocol
- Baseline: 0.5-1oz per lb bodyweight daily
- Add: 500-1000ml per hour of exercise
- Electrolytes:
- Morning: 1/4 tsp sea salt in water with lemon
- Post-workout: 500-1000mg sodium, 300-400mg potassium, 100-200mg magnesium
- Product: LMNT, Nuun, or DIY (sea salt + potassium citrate + magnesium glycinate)
Phase 1B: Weeks 5-8 (Metabolic Flexibility Deepening)
Transition to Ketogenic Variation
Objective: Increase mitochondrial density, fat oxidation, autophagy signaling
Protocol: 4-Day Keto / 3-Day Refeed Cycle
Keto Days (Mon, Tue, Thu, Fri):
- Protein: 1.0-1.2g/lb
- Fat: 1.2-1.5g/lb
- Carbs: <30g (net carbs)
- Calories: Maintenance to -200 (fat loss focus)
Example Keto Day (200lb male):
- Meal 1 (11am): 8oz salmon, 2 tbsp MCT oil, 3 cups spinach, 1 avocado
- P: 50g | F: 65g | C: 8g
- Meal 2 (3pm): 6oz grass-fed beef, 2 tbsp ghee, 4 cups mixed greens
- P: 40g | F: 50g | C: 4g
- Meal 3 (6:30pm): 8oz pastured chicken thighs, 1/4 cup macadamia nuts, broccoli with butter
- P: 50g | F: 55g | C: 6g
Daily Total: P: 140g | F: 170g | C: 18g | ~2,500 cal
Refeed Days (Wed, Sat, Sun):
- Protein: 1.0-1.2g/lb
- Fat: 0.6-0.8g/lb
- Carbs: 1.5-2.0g/lb
- Calories: Maintenance to +200 (replenish glycogen)
Example Refeed Day (200lb male):
- Meal 1 (11am): 8oz beef, 1.5 cups white rice, 2 tbsp olive oil, vegetables
- P: 50g | F: 35g | C: 60g
- Meal 2 (3pm): 6oz chicken, 1.5 cups white rice, 1 tbsp honey
- P: 40g | F: 15g | C: 70g
- Meal 3 (6:30pm): 8oz salmon, 1 cup sweet potato, 1 tbsp butter, vegetables
- P: 50g | F: 25g | C: 50g
Daily Total: P: 140g | F: 75g | C: 180g | ~2,700 cal
Timing Optimization
Keto Days:
- Fasting window: 7pm-11am (16 hours)
- Rationale: Maximize fat oxidation, autophagy signaling
Refeed Days:
- Carbs concentrated around training (if trained) or early/mid-day
- Break fast at 10-11am with carbs
- Rationale: Replenish glycogen, spike insulin for mTOR signaling
Intermittent Fasting Progression
- Weeks 5-6: 14-hour fasts (7pm-9am)
- Weeks 7-8: 16-hour fasts (7pm-11am) on keto days
- Optional Week 8: One 24-hour fast (dinner to dinner) mid-week for autophagy
Phase 1C: Weeks 9-12 (Advanced Metabolic Cycling)
Introduce Targeted Carb Cycling
Objective: Optimize performance, recovery, and metabolic adaptation
Weekly Template:
| Day | Type | Carbs | Purpose |
|---|---|---|---|
| Mon | Heavy Strength | Refeed (1.5-2g/lb) | Glycogen for strength |
| Tue | HIIT | Moderate (0.8-1g/lb) | Glycogen + fat loss |
| Wed | Keto | <30g | Autophagy, fat oxidation |
| Thu | Moderate | Moderate (0.8-1g/lb) | Recovery, flexibility |
| Fri | Strength | Refeed (1.5-2g/lb) | Glycogen for strength |
| Sat | Low-Intensity | Low (0.3-0.5g/lb) | Fat oxidation, recovery |
| Sun | Refeed | High (1.5-2g/lb) | Glycogen replenishment |
Nutrient Timing Precision
Pre-Workout (30-60 min before, high-carb days):
- 30-40g fast carbs (white rice, honey, rice cakes)
- 15-20g protein (whey isolate)
- Minimal fat/fiber
- Example: 2 rice cakes + 1 tbsp honey + 1 scoop whey isolate
Intra-Workout (if >60 min):
- 10-20g fast carbs
- 5-10g BCAA or EAA
- 500-1000ml electrolyte solution
- Example: 10g dextrose + 7g BCAA + LMNT in water
Post-Workout (within 30-60 min):
- 40-60g fast carbs
- 30-40g protein
- Minimal fat/fiber
- Example: 1.5 cups white rice + 8oz chicken breast
PART 2: SUPPLEMENT STACK PROTOCOL
Tier 1: Essential Foundation (All 12 Weeks)
Objective: Fill micronutrient gaps, support basic longevity pathways
2.1 Micronutrient Stack
| Supplement | Dose | Timing | Rationale |
|---|---|---|---|
| Vitamin D3 | 4,000-5,000 IU | Morning with fat | Immune, bone, mood, longevity |
| Magnesium Glycinate | 400-500mg | Evening | Sleep, stress, muscle, cardiac |
| Omega-3 (Fish Oil) | 2-3g EPA/DHA | With meals | Anti-inflammatory, cognitive, cardiac |
| Zinc Picolinate | 15-25mg | Morning (alternate days) | Immune, testosterone, recovery |
| Selenium | 200mcg | Morning | Thyroid, antioxidant, mood |
| Vitamin K2 (MK-7) | 90-180mcg | With fat-soluble vitamins | Bone, cardiovascular, longevity |
| Folate (L-Methylfolate) | 400-800mcg | Morning | Methylation, cognitive, homocysteine |
| B12 (Methylcobalamin) | 1,000-2,000mcg | Morning or sublingual | Energy, methylation, cognitive |
| Iron (if deficient) | 15-25mg elemental | Morning, separate from others | Energy, oxygen transport |
Cycling: All daily, no cycling needed
Stacking Strategy:
- Morning (with breakfast): D3 + K2 + Omega-3 + Folate + B12 + Zinc (alternate days)
- Evening (with dinner): Magnesium Glycinate + Omega-3 + Selenium
2.2 Mitochondrial Support Stack
| Supplement | Dose | Timing | Rationale |
|---|---|---|---|
| CoQ10 (Ubiquinol) | 200-300mg | Morning with fat | Mitochondrial energy, cardiac, antioxidant |
| L-Carnitine | 2-3g | Pre-workout or morning | Fat oxidation, mitochondrial function |
| Acetyl-L-Carnitine (ALCAR) | 1-2g | Morning | Cognitive, mitochondrial, neuroprotection |
| Creatine Monohydrate | 5g daily | Anytime with carbs | Strength, power, cognitive, neuroprotection |
| PQQ (Pyrroloquinoline Quinone) | 10-20mg | Morning | Mitochondrial biogenesis, antioxidant |
| NAD+ Precursor (NMN or NR) | 250-500mg | Morning | NAD+ levels, sirtuin activation, longevity |
Cycling: All daily, no cycling needed
Stacking Strategy:
- Morning: CoQ10 + PQQ + NMN/NR with breakfast
- Pre-workout: L-Carnitine + Creatine with carbs
- Anytime: ALCAR with meals
2.3 Antioxidant & Anti-Inflammatory Stack
| Supplement | Dose | Timing | Rationale |
|---|---|---|---|
| Curcumin (95% Curcuminoids) | 500-1,000mg | With black pepper (Piperine 5-10mg) | Anti-inflammatory, antioxidant, cognitive |
| Resveratrol | 150-300mg | Morning | Sirtuin activation, antioxidant, longevity |
| Quercetin | 500-1,000mg | Morning | Anti-inflammatory, senolytic, antioxidant |
| Astaxanthin | 4-12mg | Morning with fat | Antioxidant, eye health, recovery |
| Alpha-Lipoic Acid (ALA) | 300-600mg | Morning or with meals | Antioxidant, blood sugar, mitochondrial |
| N-Acetyl Cysteine (NAC) | 600-1,200mg | Morning | Glutathione precursor, detoxification |
| Sulforaphane (Broccoli Sprout Extract) | 50-100 μmol | Morning | NRF2 activation, detoxification, longevity |
Cycling (Weeks 1-12):
- Continuous daily (no cycling needed)
- Optional: 1 week off per month for receptor sensitivity
Stacking Strategy:
- Morning Stack: Curcumin + Piperine + Resveratrol + Quercetin + Astaxanthin + ALA with breakfast
- Separate: NAC (1-2 hours away from minerals), Sulforaphane with meal
Tier 2: Performance & Cognitive Enhancement (All 12 Weeks)
2.4 Cognitive Enhancement Stack
| Supplement | Dose | Timing | Rationale | Cycling |
|---|---|---|---|---|
| Alpha-GPC | 600-1,200mg | Morning, split doses | Choline source, focus, memory, growth hormone | Daily |
| L-Theanine | 100-200mg | Morning or as needed | Calm focus, alpha waves, synergistic with caffeine | Daily |
| Caffeine | 100-200mg | Morning (6-8am) | Alertness, performance, longevity | Daily or 5 days/week |
| Rhodiola Rosea (3% Rosavins) | 300-600mg | Morning | Stress resilience, fatigue, cognitive | 5 weeks on / 1 week off |
| Lion's Mane Mushroom (10:1) | 500-1,500mg | Morning or split | NGF stimulation, cognitive, neuroprotection | Daily |
| Bacopa Monnieri (50% Bacosides) | 300-600mg | Morning or split | Memory, learning, anxiety, neuroprotection | Daily |
| L-Tyrosine | 500-1,500mg | Morning or pre-workout | Dopamine, focus, stress resilience | Daily |
| Ginkgo Biloba (24% Flavones) | 120-240mg | Morning, split doses | Cognitive, blood flow, neuroprotection | Daily |
Stacking Strategy:
- Morning (7-8am): Caffeine + L-Theanine + Alpha-GPC + Rhodiola + Lion's Mane
- Mid-morning (10am): Bacopa + Ginkgo
- Pre-workout: L-Tyrosine (if not stimulated already)
Caffeine Cycling (Weeks 1-12):
- Weeks 1-4: Daily 100-150mg (6-8am only)
- Weeks 5-8: 5 days/week (Mon-Fri), off weekends
- Weeks 9-12: 3 days/week (Mon, Wed, Fri) for sensitivity maintenance
2.5 Longevity & Senolytic Stack
| Supplement | Dose | Timing | Rationale | Cycling |
|---|---|---|---|---|
| Fisetin | 100-200mg | Morning | Senolytic, antioxidant, neuroprotection | 2 weeks on / 2 weeks off |
| Dasatinib | 5mg (if available) | Once, mid-protocol | Senolytic, cellular aging | 1 dose at Week 6 (consult MD) |
| Rapamycin (Sirolimus) | 5-10mg weekly | Once weekly (suggest Mon) | mTOR inhibition, autophagy, longevity | 1x weekly (consult MD) |
| Metformin | 500-1,000mg | Dinner | Insulin sensitivity, longevity, AMPK | Daily (if approved; consult MD) |
| Spermidine | 1-2mg | Morning | Autophagy, mitochondrial, longevity | Daily |
| Nicotinamide Riboside (NR) | 250-500mg | Morning | NAD+ precursor, sirtuin activation | Daily (or alternate with NMN) |
Cycling Strategy:
- Fisetin: 2 weeks on (100-200mg daily) / 2 weeks off (rotate with Quercetin)
- Dasatinib: Single dose at Week 6 (medical supervision recommended)
- Rapamycin: 5-10mg once weekly (Monday) - requires prescription
- Metformin/NR/Spermidine: Daily continuous
Note: Rapamycin and Dasatinib require physician oversight. Consider consulting a longevity-focused MD (e.g., through Fountain Life, Orca Health).
2.6 Sleep & Recovery Stack
| Supplement | Dose | Timing | Rationale | Cycling |
|---|---|---|---|---|
| Magnesium Glycinate | 300-500mg | 30-60 min before bed | Sleep, muscle relaxation, stress | Daily |
| L-Glycine | 3-5g | Before bed | Sleep quality, collagen, recovery | Daily |
| Melatonin | 0.5-5mg | 30-60 min before bed | Sleep-wake cycle, antioxidant | 5 nights/week (avoid tolerance) |
| Apigenin | 50-100mg | Before bed | Sleep, anxiety, GABA enhancement | Daily |
| Ashwagandha (KSM-66, 5% Withanolides) | 300-600mg | Evening | Stress, cortisol, sleep quality | Daily |
| Valerian Root Extract | 400-900mg | Before bed | Sleep onset, deep sleep | 4 weeks on / 1 week off |
| Passionflower | 250-500mg | Before bed | Anxiety, sleep quality, GABA | Daily |
Stacking Strategy:
- 30-60 min before bed: Magnesium Glycinate + L-Glycine + Apigenin + Ashwagandha + Passionflower + Melatonin (5 nights/week)
- Valerian: Rotate in weeks 1-4, 5-9, off weeks 10-12
Tier 3: Training-Specific Stack (Varies by Phase)
2.7 Strength & Muscle Building (Weeks 1-12, emphasize Mon/Fri)
| Supplement | Dose | Timing | Rationale |
|---|---|---|---|
| Creatine Monohydrate | 5g daily | Post-workout with carbs | Strength, power, muscle, neuroprotection |
| Beta-Alanine | 3-5g daily | Split doses with meals | Endurance, buffering, strength endurance |
| Citrulline Malate | 6-8g | 30-60 min pre-workout | Pump, endurance, blood flow, recovery |
| Betaine (Trimethylglycine) | 2.5-5g | Morning or pre-workout | Strength, power, endurance, recovery |
| Taurine | 3-5g | Pre/post-workout or daily | Muscle function, recovery, cardiac, neuroprotection |
| Leucine (if needed) | 2-3g | Post-workout | mTOR activation, muscle protein synthesis |
Stacking Strategy:
- Pre-workout (30-60 min before): Citrulline Malate + Beta-Alanine + Betaine
- Post-workout (within 60 min): Creatine + Leucine with carbs + protein
- Daily: Taurine (morning or split)
2.8 HIIT & Fat Loss Stack (Weeks 5-12, emphasize Tue/Sat)
| Supplement | Dose | Timing | Rationale |
|---|---|---|---|
| Green Tea Extract (EGCG) | 300-500mg | Morning or pre-workout | Fat oxidation, thermogenesis, antioxidant |
| Caffeine | 100-200mg | Pre-workout | Energy, fat oxidation, performance |
| L-Carnitine | 2-3g | Pre-workout or morning | Fat oxidation, mitochondrial, endurance |
| Yohimbine | 5-10mg | Fasted morning (optional) | Fat oxidation, sympathomimetic |
| Capsaicin (Cayenne Extract) | 100-300mg | With meals | Thermogenesis, anti-inflammatory |
Stacking Strategy:
- Pre-HIIT: Caffeine + L-Carnitine + Green Tea Extract (30-60 min before)
- Fasted morning (optional): Yohimbine + L-Carnitine (if doing fasted cardio)
- Daily: Capsaicin with meals
2.9 Recovery & Injury Prevention Stack (All 12 Weeks)
| Supplement | Dose | Timing | Rationale |
|---|---|---|---|
| Collagen Peptides (Type I/III) | 10-20g | Morning or post-workout | Joint, skin, gut, recovery |
| Glucosamine + Chondroitin | 1,500mg + 1,200mg | Daily with meals | Joint cartilage, mobility, longevity |
| Hyaluronic Acid | 50-200mg | Morning | Joint, skin, connective tissue |
| Boswellia Serrata (65% Boswellic Acids) | 300-500mg | Morning or evening | Joint inflammation, mobility, recovery |
| Bromelain (Pineapple Enzyme) | 500-1,000 GDU | Between meals or post-workout | Inflammation, recovery, protein digestion |
| Vitamin C (Ascorbic Acid) | 500-1,000mg | Morning or split | Collagen synthesis, antioxidant, immune |
Stacking Strategy:
- Morning: Collagen + Glucosamine + Chondroitin + Hyaluronic Acid + Vitamin C
- Post-workout: Collagen + Bromelain (or with separate meal)
- Evening: Boswellia
Tier 4: Advanced/Optional Stack (Weeks 5-12)
2.10 Advanced Longevity & Biohacking
| Supplement | Dose | Timing | Rationale | Notes |
|---|---|---|---|---|
| Exosome Therapy | As prescribed | Per provider | Cellular rejuvenation, tissue repair | Optional; requires medical provider |
| Senolytics (Quercetin + Dasatinib) | See Tier 2 | Intermittent | Senescent cell clearance | 2-week protocols quarterly |
| Urolithin A | 250-500mg | Morning | Mitochondrial health, autophagy | Emerging; limited human data |
| Pterostilbene | 50-100mg | Morning | Sirtuin activation, cognitive | Resveratrol analog |
| Nicotinamide Mononucleotide (NMN) | 250-500mg | Morning | NAD+ elevation, longevity | Alternate with NR |
| Hyaluronic Acid (IV) | As prescribed | Per provider | Skin, joint, systemic hydration | Optional; medical provider |
| Stem Cell Therapy | As prescribed | Per provider | Tissue regeneration | Advanced; significant cost |
| Plasmapheresis/Plasma Exchange | As prescribed | Per provider | Parabiosis benefit simulation | Experimental; limited evidence |
PART 3: EXERCISE & MOVEMENT SYSTEM
Overview: Periodized Training Architecture
Objective: Maximize strength, power, endurance, mitochondrial function, and longevity markers while managing fatigue and injury risk.
Weekly Structure:
- 4 Strength Days (Mon, Tue, Thu, Fri)
- 2 Conditioning Days (Tue, Sat)
- 1 Complete Rest or Active Recovery (Wed, Sun)
Phase 1: Weeks 1-4 (Hypertrophy & Metabolic Foundation)
3.1 Monday: Lower Body Hypertrophy + Metabolic Stress
Warm-up (5-10 min):
- 2 min light rowing or jumping jacks
- Cat-cow stretches, leg swings
- Bodyweight squats x 10
Main Work (45-50 min):
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 4 x 6-8 | 3-1-1 | 3 min | Heavy, focus on depth |
| Romanian Deadlift (RDL) | 3 x 8-10 | 2-1-2 | 2.5 min | Hamstring emphasis |
| Leg Press | 3 x 8-12 | 2-1-1 | 2 min | Higher reps, metabolic stress |
| Walking Lunges | 3 x 12 each leg | 2-0-1 | 90 sec | Unilateral, balance |
| Leg Curl | 3 x 12-15 | 1-1-2 | 90 sec | Hamstring isolation |
| Calf Raises | 3 x 15-20 | 1-0-1 | 60 sec | High reps for endurance |
Metabolic Finisher (5-10 min):
- 3 rounds: 20 goblet squats + 20 jump rope
- Rest 60 sec between rounds
- Rationale: Spike lactate, growth hormone, metabolic stress
Post-Workout:
- 5 min easy stretching (quads, hamstrings, hip flexors)
- Consume post-workout meal within 60 min
3.2 Tuesday: Upper Body Hypertrophy + HIIT Conditioning
Warm-up (5-10 min):
- 2 min rowing machine
- Arm circles, band pull-aparts, push-ups x 10
Main Work (50-55 min):
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Bench Press (Barbell or Dumbbell) | 4 x 6-8 | 3-1-1 | 3 min | Heavy, chest emphasis |
| Bent-Over Barbell Rows | 4 x 6-8 | 2-1-1 | 3 min | Back thickness, strength |
| Incline Dumbbell Press | 3 x 8-10 | 2-1-1 | 2 min | Upper chest, anterior shoulder |
| Weighted Pull-ups or Lat Pulldown | 3 x 6-10 | 2-1-1 | 2 min | Vertical pull, back width |
| Dumbbell Flyes | 3 x 10-12 | 2-1-2 | 90 sec | Chest stretch, isolation |
| Barbell Curls | 3 x 8-10 | 2-1-1 | 90 sec | Arm development |
| Tricep Dips or Pushdowns | 3 x 10-12 | 2-0-1 | 90 sec | Arm development |
HIIT Conditioning (15-20 min):
- Rowing machine or bike: 30 sec all-out + 90 sec easy (8 rounds)
- Rationale: VO2 max, fat oxidation, mitochondrial density
Post-Workout:
- 5 min stretching
- Post-workout meal within 60 min
3.3 Wednesday: Active Recovery & Mobility
Option A: Low-Intensity Steady State (LISS)
- 30-45 min easy walk, swim, or bike at 50-60% max HR
- Rationale: Parasympathetic activation, recovery, fat oxidation
Option B: Yoga or Mobility Flow (45-60 min)
- Focus: Hip mobility, thoracic rotation, shoulder stability
- Poses: Downward dog, pigeon, cat-cow, child's pose, shoulder pass-throughs
- Rationale: Flexibility, injury prevention, stress reduction
Option C: Complete Rest
- Sleep, meal prep, meditation
- Rationale: CNS recovery, parasympathetic tone
3.4 Thursday: Lower Body Strength + Power
Warm-up (5-10 min):
- 2 min rowing
- Leg swings, bodyweight squats, jump rope x 20
Main Work (50-55 min):
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Deadlift (Conventional or Sumo) | 4 x 3-5 | 2-1-1 | 3.5 min | Heavy, posterior chain |
| Front Squat or Goblet Squat | 3 x 5-8 | 2-1-1 | 3 min | Quad emphasis, core |
| Bulgarian Split Squat | 3 x 8 each leg | 2-1-1 | 2 min | Unilateral strength |
| Box Jump or Broad Jump | 4 x 3-5 | Explosive | 3 min | Power development |
| Hamstring Curl | 3 x 8-10 | 2-1-2 | 2 min | Hamstring strength |
| Sled Push | 3 x 20 meters | Explosive | 90 sec | Quad power, metabolic |
Power Focus:
- Emphasize explosiveness on jumps/plyometrics
- Rationale: Neurological adaptation, muscle fiber recruitment, longevity
Post-Workout:
- 5 min stretching
- Post-workout meal within 60 min
3.5 Friday: Upper Body Strength + Hypertrophy
Warm-up (5-10 min):
- 2 min rowing
- Band pull-aparts, push-ups, arm circles
Main Work (50-55 min):
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Deadlift Variation or Weighted Dips | 4 x 3-6 | 2-1-1 | 3 min | Heavy, chest/tricep/back |
| Barbell Rows (Pendlay or Yates) | 4 x 5-8 | 2-1-1 | 3 min | Back strength, thickness |
| Incline Bench Press | 3 x 6-8 | 2-1-1 | 2.5 min | Upper chest, anterior shoulder |
| Lat Pulldown or Pull-ups | 3 x 8-10 | 2-1-1 | 2 min | Back width |
| Dumbbell Rows | 3 x 8-10 | 2-1-1 | 2 min | Unilateral strength |
| Overhead Press (Barbell or Dumbbell) | 3 x 6-8 | 2-1-1 | 2.5 min | Shoulder strength |
| Face Pulls | 3 x 12-15 | 1-1-1 | 90 sec | Shoulder health, rear delts |
Post-Workout:
- 5 min stretching
- Post-workout meal within 60 min
3.6 Saturday: HIIT & Conditioning (20-30 min)
Option A: Rowing Machine HIIT
- Warm-up: 3 min easy
- Main: 8 rounds of (30 sec max effort + 90 sec easy)
- Cool-down: 2 min easy
Option B: Bike Sprints
- Warm-up: 3 min easy
- Main: 6 rounds of (45 sec max effort + 2 min easy)
- Cool-down: 2 min easy
Option C: Sled Push/Battle Ropes
- Warm-up: 2 min easy movement
- Main: 5 rounds of (30 sec sled push + 30 sec battle ropes + 60 sec rest)
Option D: Running Intervals (if joint-healthy)
- Warm-up: 5 min easy jog
- Main: 6-8 x 200-400m at 85-95% max effort, 2 min walk/jog recovery
- Cool-down: 5 min easy jog
Post-Conditioning:
- 5-10 min easy movement
- Post-workout meal within 60 min
3.7 Sunday: Complete Rest or Gentle Movement
- Sleep, meal prep, meditation
- Optional: 10-20 min easy walk or gentle stretching
- Rationale: CNS recovery, parasympathetic tone, injury prevention
Phase 2: Weeks 5-8 (Strength & Power Emphasis)
Objective: Increase neural drive, maximize strength gains, enhance power output
3.8 Monday: Lower Body Strength (Heavy)
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Back Squat | 5 x 3-5 | 3-1-1 | 4 min | Heavy strength focus |
| Deadlift (Variation) | 3 x 3-5 | 2-1-1 | 4 min | Posterior chain strength |
| Front Squat | 3 x 5-8 | 2-1-1 | 3 min | Quad strength, core |
| Box Jumps | 4 x 3-5 | Explosive | 3 min | Power development |
| Leg Press (Heavy) | 3 x 5-8 | 2-1-1 | 2.5 min | Quad strength, volume |
| Sled Push (Heavy) | 3 x 10-15 meters | Explosive | 2 min | Power, quad strength |
3.9 Tuesday: Upper Body Strength + HIIT
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Bench Press | 5 x 3-5 | 3-1-1 | 4 min | Heavy strength |
| Barbell Rows | 5 x 3-5 | 2-1-1 | 4 min | Back strength |
| Weighted Pull-ups | 3 x 3-6 | 2-1-1 | 3 min | Upper back, strength |
| Incline Press | 3 x 5-8 | 2-1-1 | 2.5 min | Upper chest |
| Dumbbell Rows | 3 x 6-8 | 2-1-1 | 2.5 min | Unilateral strength |
| Overhead Press | 3 x 5-8 | 2-1-1 | 2.5 min | Shoulder strength |
HIIT: 8 rounds of (45 sec max effort + 2 min easy) on rowing machine or bike
3.10 Thursday: Lower Body Power & Hypertrophy
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Front Squat or Goblet Squat | 4 x 5-8 | 2-1-1 | 3 min | Quad strength, power |
| RDL | 3 x 6-8 | 2-1-2 | 2.5 min | Hamstring strength |
| Bulgarian Split Squats | 3 x 8 each | 2-1-1 | 2 min | Unilateral, hypertrophy |
| Jump Squats | 4 x 5 | Explosive | 3 min | Power, explosive strength |
| Leg Curl | 3 x 8-12 | 2-1-2 | 2 min | Hamstring hypertrophy |
| Calf Raises | 3 x 12-20 | 1-0-1 | 90 sec | Endurance, calf development |
3.11 Friday: Upper Body Power & Hypertrophy
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Incline Bench Press | 4 x 5-8 | 2-1-1 | 3 min | Upper chest strength |
| Weighted Pull-ups | 4 x 3-6 | 2-1-1 | 3 min | Back strength, power |
| Dumbbell Bench Press | 3 x 6-10 | 2-1-1 | 2 min | Chest hypertrophy |
| Barbell Rows (Pendlay) | 3 x 6-8 | 2-1-1 | 2.5 min | Back thickness |
| Clap Push-ups or Medicine Ball Chest Pass | 3 x 5 | Explosive | 2 min | Upper body power |
| Dips (Weighted if possible) | 3 x 6-10 | 2-1-1 | 2 min | Chest/tricep strength |
Phase 3: Weeks 9-12 (Deload, Periodization, and Peaking)
Objective: Consolidate gains, manage fatigue, test new maxes, prepare for next cycle
3.12 Week 9-10: Maintenance Phase
Lower Body Day:
- 3 x 5-8 on main lifts (squat, deadlift)
- 3 x 8-12 on accessory work
- Reduce volume by ~30% from Phase 2
- Maintain intensity (RPE 7-8/10)
Upper Body Day:
- 3 x 5-8 on main lifts (bench, rows)
- 3 x 8-12 on accessory work
- Reduce volume by ~30%
- Maintain intensity
Conditioning:
- 2x per week at moderate intensity (60-70% max effort)
3.13 Week 11-12: Testing & Peaking
Monday: Lower Body Strength Test
- Warm-up: Gradual build-up
- Main: Attempt new 3-5 rep max on squat
- Follow-up: 3 x 8 at 80% of new max
- Accessory: 2 x 8-10 on secondary lifts
Tuesday: Upper Body Strength Test
- Warm-up: Gradual build-up
- Main: Attempt new 3-5 rep max on bench or rows
- Follow-up: 3 x 8 at 80% of new max
- Accessory: 2 x 8-10 on secondary lifts
Thursday & Friday: Moderate intensity work (RPE 6-7/10)
Conditioning: 1x per week at high intensity
General Strength Training Principles
RPE Scale (Rate of Perceived Exertion):
- RPE 6: Could do 4+ more reps
- RPE 7: Could do 3 more reps
- RPE 8: Could do 2 more reps
- RPE 9: Could do 1 more rep
- RPE 10: Maximum effort, no reps left
Tempo Notation (e.g., 3-1-1):
- First number: Eccentric (lowering) phase in seconds
- Second number: Pause at bottom
- Third number: Concentric (lifting) phase in seconds
Progressive Overload Strategy:
- Week 1: Establish baseline with target weight/reps
- Week 2: Add 1-2 reps or 5 lbs
- Week 3: Add 1-2 reps or 5 lbs
- Week 4: Deload (reduce volume 30-40%)
- Repeat
Accessory Exercise Library
Lower Body:
- Leg Press, Hack Squat, V-Squat
- Leg Curl, Lying Leg Curl
- Calf Raises, Seated Calf Raises
- Sled Push, Sled Drag
- Hack Squat, Smith Machine Squat
- Step-ups, Bulgarian Split Squats
Upper Body:
- Dumbbell Press, Machine Press
- Lat Pulldown, Assisted Pull-ups
- Dumbbell Flyes, Machine Flyes
- Face Pulls, Reverse Flyes
- Barbell Curls, Dumbbell Curls, Machine Curls
- Tricep Dips, Rope Pushdowns, Skull Crushers
- Lateral Raises, Front Raises, Upright Rows
- Shrugs, Farmer Carries
PART 4: RECOVERY & SLEEP OPTIMIZATION
4.1 Sleep Architecture Optimization
Objective: Achieve 7-9 hours of high-quality sleep nightly, with emphasis on deep sleep and REM
Sleep Hygiene Protocol
Evening Routine (7-10pm):
-
Light Reduction (8pm):
- Dim lights to <50 lux
- Use blue-light blocking glasses (Swannies, Spektrums)
- No screens after 9pm (or use f.lux, Night Shift)
-
Temperature Control (9pm):
- Bedroom temperature: 60-67°F (15.5-19.5°C)
- Consider cooling mattress (OOLER, ChiliSleep, Helix)
- Cool shower or ice bath (optional, see below)
-
Supplement Timing (9-9:30pm):
- Magnesium Glycinate 300-500mg
- L-Glycine 3-5g
- Apigenin 50-100mg
- Ashwagandha 300-600mg
- Melatonin 0.5-5mg (5 nights/week only)
-
Behavioral Practices (8-10pm):
- No caffeine after 2pm
- No large meals after 7pm
- Dim lighting, relaxing music
- Meditation or breathwork (10-20 min)
- Journaling or gratitude practice (5-10 min)
- Light reading (non-stimulating)
-
Bedroom Environment:
- Complete darkness (blackout curtains, eye mask)
- White noise machine (brown noise preferred) or earplugs
- No phones/screens (if needed, distance >3 feet)
- Air purifier (optional)
- Humidifier (if dry climate)
Sleep Tracking & Monitoring
Wearables for Sleep Tracking:
- Oura Ring: HRV, temperature, sleep stages (gold standard)
- WHOOP Band: Sleep, strain, recovery
- Apple Watch: Basic sleep tracking
- Garmin: Sleep stages, HRV
- Eight Sleep: Smart mattress with temperature control + tracking
Target Metrics:
- Total Sleep: 7-9 hours
- Deep Sleep: 1.5-2.5 hours (20-30% of total)
- REM Sleep: 1.5-2 hours (20-25% of total)
- Sleep Efficiency: >85% (time asleep / time in bed)
- Resting Heart Rate: <60 bpm (lower = better recovery)
- HRV: >50 ms (higher = better parasympathetic tone)
4.2 Stress Management & HRV Training
Objective: Improve parasympathetic tone, reduce cortisol, enhance recovery
Heart Rate Variability (HRV) Training
What is HRV?
- Measure of variation in time between heartbeats
- Higher HRV = better parasympathetic (vagal) tone
- Indicator of recovery, stress resilience, longevity
HRV Tracking Apps:
- HRV4Training (gold standard)
- Whoop
- Elite HRV
- Oura Ring
- Apple Health + third-party apps
HRV-Based Training Adjustments:
| HRV Status | Action | Rationale |
|---|---|---|
| High (>90th percentile) | Hard training, strength focus | Good recovery, CNS ready |
| Normal (40-90th percentile) | Moderate training, mixed | Balanced training |
| Low (<40th percentile) | Light training, recovery focus | Poor recovery, CNS fatigued |
Protocol:
- Measure HRV first thing in morning (before getting out of bed)
- Take 5-minute reading in HRV app
- Adjust daily training intensity based on score
- Track trends over weeks/months
Breathing & Parasympathetic Activation
4-7-8 Breathing (Wim Hof-inspired):
- Inhale for 4 counts
- Hold for 7 counts
- Exhale for 8 counts
- 4 rounds, 2x daily (morning + evening)
- Rationale: Activates vagus nerve, reduces cortisol
Box Breathing (for acute stress):
- Inhale 4 counts
- Hold 4 counts
- Exhale 4 counts
- Hold 4 counts
- 5-10 rounds as needed
- Rationale: Balances nervous system
Nasal Breathing:
- Practice nasal breathing during day and sleep
- Improves oxygenation, reduces mouth breathing
- Use Somnifix or similar mouth tape at night (optional)
Cold Exposure & Stress Resilience
Wim Hof Method (Optional, Advanced):
- 10-15 min cold shower (50-60°F) 2-3x per week
- Or ice bath (50-55°F) for 3-5 min
- Rationale: Activates parasympathetic rebound, improves stress resilience, anti-inflammatory
Protocol:
- Weeks 1-4: Cold shower finishes (30-60 sec cold at end of hot shower)
- Weeks 5-8: Cold showers (2-3 min) 2x per week
- Weeks 9-12: Cold showers (3-5 min) 2-3x per week or ice bath (3-5 min) 1x per week
Contraindications:
- Avoid if pregnant, hypertensive, or cardiac history
- Not immediately post-workout (delays recovery)
- Not immediately before bed
Meditation & Mindfulness
Daily Meditation Protocol:
- Morning (5-10 min): Focused attention or loving-kindness meditation
- Evening (10-20 min): Body scan or progressive relaxation
- Apps: Headspace, Calm, Insight Timer, Ten Percent Happier
Neurofeedback (Optional, Advanced):
- Muse Headband: Real-time brainwave feedback for meditation
- Provides auditory cues based on alpha/theta waves
- 10 min daily for enhanced parasympathetic activation
4.3 Sauna & Heat Therapy
Benefits:
- Increased growth hormone (up to 140% in some studies)
- Heat shock proteins (cellular protection)
- Cardiovascular adaptation
- Stress resilience
- Muscle recovery
Protocol:
- Frequency: 2-3x per week
- Duration: 15-30 min per session
- Temperature: 160-180°F (70-82°C) for dry sauna, 110-130°F (43-54°C) for infrared
- Post-sauna: Cool down naturally or cold water rinse
- Hydration: 500-1000ml electrolyte solution during/after
Timing:
- Post-workout: 30-60 min after, not immediately
- Evening: 2-3 hours before bed
- Not immediately post-meal
4.4 Massage & Myofascial Release
Weekly Routine:
- Professional massage: 1x per month (60 min)
- Self-myofascial release: 10-15 min daily
Tools:
- Foam roller (standard, trigger point, vibrating)
- Lacrosse ball or trigger point ball
- Massage gun (Theragun, Hypervolt)
- Percussion massager
Daily Self-Release Protocol (10-15 min):
- Calves: 2 min per leg (foam roller)
- Quads: 2 min per leg (foam roller)
- IT Band: 2 min per side (foam roller, trigger point)
- Upper back: 2 min (foam roller)
- Chest: 1 min per side (lacrosse ball)
- Shoulders: 1 min per side (lacrosse ball)
4.5 Active Recovery Days
Purpose: Enhance blood flow, reduce soreness, maintain aerobic capacity without CNS fatigue
Option A: Light Cardio (30-45 min)
- Easy walk (Zone 1: 50-60% max HR)
- Easy bike or swim
- Conversational pace
Option B: Yoga or Mobility Flow (45-60 min)
- Focus on hip, shoulder, thoracic mobility
- Gentle stretching
- Parasympathetic activation
Option C: Tai Chi or Qigong (30-45 min)
- Slow, flowing movements
- Breathing focus
- Stress reduction
Guidelines:
- Heart rate: <120 bpm for most of session
- Perceived exertion: 2-3/10
- No metabolic stress
- Can do daily if needed
PART 5: STRESS RESILIENCE & COGNITIVE ENHANCEMENT
5.1 Stress Resilience Framework
Baseline Stress Assessment
Measure at Week 1, 6, 12:
- Perceived Stress Scale (PSS-10)
- Cortisol levels (salivary or serum)
- Resting heart rate
- HRV trends
- Sleep quality
- Mood/anxiety scales
Cognitive Behavioral Techniques
Stress Inoculation Training:
- Identify major stressors
- Practice controlled exposure
- Build confidence in stress management
- Gradually increase difficulty
Example Protocol (Weeks 1-12):
- Week 1-2: Identify 3 major stressors
- Week 3-4: Practice 1-2 min exposure to mild stressor
- Week 5-8: Increase exposure duration to 5-10 min
- Week 9-12: Add multiple stressors simultaneously
Neurofeedback Concepts
Muse Headband Protocol (Optional):
- Real-time EEG feedback for meditation
- Trains alpha waves (relaxation) and theta waves (deep focus)
- 10 min daily sessions
- Gamified feedback (birds, weather)
Neurofeedback Goals:
- Increase alpha power (8-12 Hz) for relaxation
- Increase theta power (4-8 Hz) for focus
- Decrease high-frequency beta (>20 Hz) for anxiety reduction
5.2 Cognitive Enhancement Protocols
Working Memory & Focus Training
Dual N-Back Task (Brain Training):
- Free app: Brain Workshop, Dual N-Back
- 20 min daily, 5 days per week
- Increases working memory and fluid intelligence
- Weeks 1-12: Progressive difficulty increase
Protocol:
- Week 1-2: N-Back 2 (easy)
- Week 3-4: N-Back 2-3 (moderate)
- Week 5-8: N-Back 3-4 (hard)
- Week 9-12: N-Back 4+ (very hard)
Cognitive Testing & Monitoring
NIH Toolbox Cognitive Battery:
- Free online cognitive assessment
- Tests: Processing speed, attention, memory, executive function
- Baseline + Week 12 comparison
Lumosity or Peak Brain Training:
- Gamified cognitive training
- Daily 15-30 min sessions
- Tracks improvement over time
Learning & Neuroplasticity Activation
Novel Learning Protocol (Pick One):
- Learn a new language (Duolingo, 15 min daily)
- Learn a musical instrument (30 min daily)
- Learn a new skill (coding, art, etc.)
- Rationale: Novel learning activates BDNF, neuroplasticity
Reading Protocol:
- 30-60 min daily of non-fiction or challenging material
- Focus areas: Longevity science, neuroscience, philosophy
- Rationale: Cognitive engagement, vocabulary expansion
5.3 Social Connection & Meaning
Rationale: Strong social connections predict longevity better than most biomarkers
Weekly Protocol:
- In-person: 1-2 meaningful conversations or social activities (60+ min)
- Community: 1-2 hours per week in group activity (fitness class, club, volunteer)
- Family: 30-60 min quality time with loved ones
- Gratitude: Daily gratitude practice or journaling (5-10 min)
- Meaning: Identify 1-2 activities that align with personal values
PART 6: TRACKING & BIOFEEDBACK SYSTEM
6.1 Wearable Devices & Apps
Primary Wearables
| Device | Metrics | Frequency | Cost |
|---|---|---|---|
| Oura Ring (Gen 3) | Sleep, HRV, temperature, activity | Daily | $300-400 |
| WHOOP Band | Sleep, strain, recovery, HRV | Daily | $30/month |
| Garmin Fenix/Epix | Sleep, HRV, training load, VO2 max | Daily | $600-900 |
| Apple Watch Ultra | Activity, workouts, ECG, blood oxygen | Daily | $800 |
| Continuous Glucose Monitor (Dexcom) | Blood glucose | Every 5 min | $50-150/month |
Recommended Stack (Budget-Conscious)
Tier 1 (Essential):
- Oura Ring or WHOOP (sleep, HRV, recovery)
- Garmin or Apple Watch (activity, workouts)
- Continuous Glucose Monitor (optional but valuable)
Tier 2 (Advanced):
- Add: Muse Headband (neurofeedback)
- Add: Eight Sleep (smart mattress with temperature control)
6.2 Biomarker Tracking Protocol
Blood Testing Schedule
Baseline (Week 1):
- Lipid panel (Total cholesterol, LDL, HDL, Triglycerides)
- Fasting glucose
- Insulin
- HbA1c
- hs-CRP (inflammation)
- Homocysteine
- Testosterone, DHEA-S
- Thyroid (TSH, Free T3, Free T4)
- Vitamin D (25-OH)
- Vitamin B12, folate
- Complete metabolic panel (liver, kidney function)
- Complete blood count
Mid-Point (Week 6, Optional):
- Vitamin D, B12, homocysteine (if concerned)
- Glucose, insulin (if tracking CGM)
End-Point (Week 12):
- Repeat full baseline panel
- Compare to baseline
Providers:
- Quest Diagnostics, LabCorp (standard)
- Ulta Lab Tests, Any Lab Test Now (direct-to-consumer)
- Thorne, EverlyWell (at-home kits)
- Functional medicine doctors (more comprehensive)
Tracking Spreadsheet Template
Create Google Sheet with tabs:
Tab 1: Daily Metrics
| Date | Sleep (h) | HRV (ms) | RHR (bpm) | Workout | Mood (1-10) | Stress (1-10) | Notes |
|---|---|---|---|---|---|---|---|
| 1/1 | 7.5 | 65 | 58 | Lower | 8 | 3 |
Tab 2: Weekly Averages
| Week | Avg Sleep | Avg HRV | Avg RHR | Workouts | Avg Mood | Avg Stress |
|---|
Tab 3: Blood Work
| Date | Glucose | Insulin | HDL | LDL | Triglycerides | hs-CRP | Testosterone | Vitamin D |
|---|
Tab 4: Body Composition
| Date | Weight (lb) | Muscle (lb) | Fat (%) | Waist (in) |
|---|
Tab 4: Performance
| Date | Squat 1RM | Bench 1RM | Deadlift 1RM | VO2 Max | Grip Strength |
|---|
6.3 Monthly Review Protocol
First Sunday of Each Month (30-45 min):
-
Data Review (10 min):
- Compile all metrics from past month
- Calculate averages
- Identify trends (improving, declining, stable)
-
Assessment (10 min):
- What went well?
- What was challenging?
- What needs adjustment?
-
Biomarker Analysis (5 min):
- Any concerning trends?
- Supplement effectiveness?
- Dietary adjustments needed?
-
Training Analysis (5 min):
- Strength progress?
- Conditioning improvements?
- Injury concerns?
-
Adjustments (10 min):
- Modify supplements if needed
- Adjust training based on performance
- Refine diet based on CGM/weight trends
- Update goals
PART 7: IMPLEMENTATION TIMELINE
Week 1: Assessment & Setup Phase
Days 1-3:
- Schedule baseline blood work (get results by end of week)
- Establish baseline metrics (weight, body composition, grip strength, VO2 max)
- Set up wearables (Oura, WHOOP, Garmin, CGM if using)
- Download tracking apps (HRV4Training, MyFitnessPal, Cronometer)
- Create Google Sheet for tracking
Days 4-7:
- Begin baseline diet (no elimination yet, just track)
- Start morning routine (meditation, HRV reading)
- Begin evening routine (sleep hygiene)
- Start Tier 1 supplements (micronutrients, mitochondrial support)
- Begin training Week 1 protocol
- Establish fasting window (11am-7pm)
End of Week 1:
- Review blood work results
- Adjust supplements based on deficiencies
- Confirm training program is sustainable
- Assess sleep quality (first night data)
Week 2-4: Metabolic Reset & Baseline
Focus: Establish consistent habits, baseline performance
Daily:
- Track all meals (MyFitnessPal or Cronometer)
- Read HRV upon waking
- Complete scheduled workout
- Evening routine (sleep hygiene, supplements)
- Track sleep metrics
Weekly:
- Monday: Review previous week's data
- Adjust macros if needed based on body composition changes
- Assess training progress (weights, reps, RPE)
- Meditation: 5-10 min daily
Supplements (Tier 1 + 2):
- Micronutrients (daily)
- Mitochondrial support (daily)
- Antioxidants (daily)
- Cognitive stack (daily)
- Sleep stack (5 nights/week)
Training:
- Weeks 1-4 program (hypertrophy focus)
- 4 strength days + 2 conditioning + 1 rest
Dietary Adjustments:
- Eliminate seed oils, processed foods
- Increase whole foods
- Establish 8-hour eating window
Week 5-8: Metabolic Flexibility & Strength Building
Focus: Transition to keto-refeed cycling, increase strength focus
Days 1-3:
- Begin 4-day keto / 3-day refeed cycle
- Adjust macros: Keto days <30g carbs, refeed days 1.5-2g/lb carbs
- Recalculate caloric targets
- Update MyFitnessPal
Supplements (Add to Tier 1 & 2):
- Longevity stack: Fisetin, Spermidine, NMN
- Advanced cognitive: All cognitive stack
- Recovery stack: All recovery supplements
- Fat loss stack (if doing HIIT): Green tea, L-carnitine, Yohimbine
Training:
- Weeks 5-8 program (strength & power emphasis)
- Increase intensity on main lifts
- Add power work (box jumps, plyometrics)
Recovery:
- Add sauna 2x per week (15-20 min)
- Add cold showers 2x per week (2-3 min)
- Increase meditation to 10-15 min daily
- HRV-based training adjustments
Testing (Week 6):
- Optional: Recheck Vitamin D, B12, glucose (if using CGM)
- Assess strength progress (attempt new maxes)
- Body composition check (if doing DEXA)
Week 9-12: Peaking & Testing
Focus: Consolidate gains, test new maxes, prepare for next cycle
Weeks 9-10: Maintenance Phase
- Reduce training volume by 30%
- Maintain intensity (RPE 7-8/10)
- Continue all supplements
- Continue keto-refeed cycling
Weeks 11-12: Testing & Peaking
- Attempt new 1RM on main lifts
- Reduce conditioning volume
- Maintain mobility work
- Continue all supplements
Week 12: Final Testing & Assessment
- Schedule final blood work (same tests as baseline)
- Final body composition (DEXA, InBody)
- VO2 max test
- Cognitive testing (NIH Toolbox or Lumosity)
- Grip strength
- Compare all metrics to baseline
Week 12: Review & Plan Next Cycle
- Comprehensive data review (all metrics)
- Identify biggest improvements
- Identify areas needing work
- Plan next 12-week cycle (variations, new goals)
- Update supplement stack based on results
PART 8: MONTHLY PROGRESSION & ADJUSTMENTS
Month 1 (Weeks 1-4): Establishing Baseline
Primary Goal: Establish habits, collect baseline data
Expected Changes:
- Slight weight loss (1-3 lbs) from reduced processed foods
- Improved sleep quality (especially weeks 3-4)
- Increased energy (weeks 2-3, possible energy dip week 1)
- Improved digestion, reduced bloating
Adjustments if Needed:
- If weight loss too rapid (>3 lbs/week): Increase calories by 200-300
- If weight gain (>2 lbs/week): Reduce calories by 200-300
- If sleep poor: Increase magnesium, reduce evening caffeine cutoff to 12pm
- If energy low: Check sleep, increase carbs on training days
Month 2 (Weeks 5-8): Metabolic Adaptation & Strength Building
Primary Goal: Increase strength, establish metabolic flexibility
Expected Changes:
- Continued fat loss (1-2 lbs/week if in deficit)
- Significant strength gains (5-15% increase in main lifts)
- Improved body composition (muscle gain, fat loss)
- Better energy on refeed days
- Improved workout performance
Adjustments if Needed:
- If strength plateau: Increase volume, add power work, ensure adequate sleep
- If fatigue: Increase carbs on refeed days, reduce HIIT frequency
- If muscle loss: Increase protein to 1.2g/lb, add more refeed days
- If fat loss stalled: Increase HIIT frequency, reduce calories slightly, add L-carnitine
Month 3 (Weeks 9-12): Consolidation & Testing
Primary Goal: Test improvements, prepare for next cycle
Expected Changes:
- Significant strength gains (10-20% from baseline)
- Improved body composition (5-15 lb fat loss if in deficit, 5-10 lb muscle gain)
- Enhanced cognitive performance (NIH Toolbox scores)
- Improved blood markers (lipids, glucose, inflammation)
- Better sleep quality, higher HRV
Adjustments if Needed:
- If overtraining symptoms: Reduce volume, increase rest days
- If blood markers poor: Adjust diet (increase antioxidants, reduce refined carbs)
- If cognitive gains minimal: Increase brain training, add novel learning
PART 9: TROUBLESHOOTING & ADAPTATION
Common Issues & Solutions
Issue 1: Weight Loss Stalled (Weeks 5-8)
Possible Causes:
- Metabolic adaptation
- Overeating on refeed days
- Insufficient cardio
- Sleep deprivation
- Stress/cortisol elevation
Solutions:
- Reduce calories by 200-300
- Increase HIIT frequency (add 3rd session)
- Reduce refeed carbs slightly (1-1.5g/lb instead of 1.5-2g/lb)
- Increase L-carnitine, add Yohimbine
- Prioritize sleep (add melatonin, reduce stress)
- Check cortisol levels (salivary test)
Issue 2: Strength Plateau
Possible Causes:
- Insufficient caloric intake
- Inadequate protein
- Poor sleep/recovery
- Overtraining (high HIIT frequency)
- Poor form/technique
Solutions:
- Increase calories by 200-300 (especially on strength days)
- Ensure 1.2g/lb protein
- Add extra rest day or reduce HIIT to 1x/week
- Film sets, check form with coach
- Add more refeed days (increase to 4 refeed days)
- Reduce supplement cycling (ensure consistent dosing)
Issue 3: Poor Sleep Quality
Possible Causes:
- Blue light exposure
- Caffeine timing
- Stress/anxiety
- Magnesium deficiency
- Sleep apnea
Solutions:
- Strict blue light avoidance after 8pm
- Caffeine cutoff at 2pm (or eliminate)
- Add meditation (10-20 min evening)
- Increase magnesium to 500-600mg
- Add Valerian, Passionflower
- Sleep apnea test (home test or sleep study)
- Consider sleep coaching (Oura, Whoop provide recommendations)
Issue 4: Digestive Issues
Possible Causes:
- Rapid diet change
- Insufficient fiber (on keto days)
- Dairy intolerance
- Food sensitivities
Solutions:
- Slow dietary transition (don't eliminate all foods at once)
- Increase fiber on refeed days (vegetables, rice)
- Eliminate dairy for 2 weeks, then reintroduce
- Add fermented foods (sauerkraut, kimchi, kefir)
- Add digestive enzymes (Betaine HCL, Bromelain)
- Consider elimination diet (low-FODMAP, AIP)
Issue 5: Supplement Side Effects
Common Issues:
- Nausea: Reduce supplement dose, take with food, switch brands
- Headaches: Often NAC or high-dose antioxidants; reduce dose
- Sleep disruption: Check timing of stimulating supplements (caffeine, L-Tyrosine, Rhodiola)
- GI upset: Creatine, Beta-Alanine; take with food, increase water
- Jitteriness: Reduce caffeine, L-Theanine, or Yohimbine
Solutions:
- Reduce doses by 50%, slowly increase
- Change timing (take with different meal)
- Switch brands or forms
- Take 1-2 week break, reintroduce
Issue 6: Overtraining/CNS Fatigue
Symptoms:
- Declining strength despite good effort
- Elevated resting heart rate (>10 bpm above baseline)
- Low HRV
- Irritability, mood disturbance
- Poor sleep
- Increased injury risk
Solutions:
- Immediate: Reduce training volume by 30-50%
- Take 3-5 day complete rest
- Increase sleep (aim for 9-10 hours)
- Reduce HIIT frequency
- Increase recovery tools (sauna, massage, cold exposure)
- Check HRV daily, train only if HRV normal
Personalization Adjustments
Based on Genetic Testing (If Available)
MTHFR Variants:
- If homozygous or heterozygous: Use methylated B vitamins (methylfolate, methylcobalamin)
- Increase folate intake
ApoE Variants:
- ApoE3/3 (most common): Standard protocol
- ApoE3/4 or 4/4: May need lower carb diet, focus on antioxidants, may have higher cholesterol response to saturated fat
Caffeine Sensitivity (CYP1A2):
- Fast metabolizer: Can tolerate daily caffeine
- Slow metabolizer: Reduce caffeine frequency, earlier cutoff time
Based on Metabolic Type
Protein Type (Fast Oxidizers):
- Higher protein (1.2-1.4g/lb)
- Lower carbs (0.5-1g/lb)
- Higher fat (0.8-1.2g/lb)
- More frequent meals (4-5/day)
Carb Type (Slow Oxidizers):
- Moderate protein (0.8-1g/lb)
- Higher carbs (1-1.5g/lb)
- Lower fat (0.5-0.8g/lb)
- Fewer, larger meals (2-3/day)
Balanced Type:
- Moderate protein (1-1.1g/lb)
- Moderate carbs (0.8-1g/lb)
- Moderate fat (0.7-0.9g/lb)
- Moderate meal frequency (3-4/day)
Based on Training Response
Poor Responder to Strength Training:
- Increase volume (more sets/reps)
- Increase frequency (5-6 days/week)
- Increase calories (maintenance to +300)
- Add more refeed days
- Ensure >8 hours sleep
Good Responder to Strength Training:
- Standard protocol
- May progress faster through phases
Poor Responder to Cardio:
- Increase HIIT frequency (3x/week)
- Add longer steady-state sessions (45-60 min)
- Increase L-carnitine, Green tea extract
- Check VO2 max trajectory
PART 10: LONG-TERM SUSTAINABILITY & NEXT CYCLES
Post-12-Week Assessment
Comprehensive Review (Week 12):
-
Quantitative Improvements:
- Compare all blood markers (lipids, glucose, inflammation, hormones)
- Body composition changes
- Strength gains
- Cardiovascular improvements (VO2 max)
- Cognitive performance
-
Qualitative Assessment:
- Energy levels
- Sleep quality
- Mood/mental health
- Stress resilience
- Overall well-being
-
Adherence & Sustainability:
- Which habits stuck?
- Which were challenging?
- What needs modification for long-term?
Next 12-Week Cycle (Weeks 13-24)
Option A: Repeat with Variations
- Maintain successful protocols
- Increase training intensity/volume
- Rotate exercise selection
- Adjust supplement stack based on results
Option B: Different Focus
- Weeks 13-24: Muscle building emphasis (higher calories, more volume)
- Weeks 25-36: Strength & power focus
- Weeks 37-48: Fat loss & conditioning focus
Option C: Advanced Biohacking
- Add rapamycin (if medically supervised)
- Try senolytic protocols (Fisetin + Quercetin)
- Add exosome therapy (if available)
- Experiment with plasma exchange
Maintenance Protocol (Year 2+)
Once established, simplified protocol:
Training:
- 3-4 strength days/week (lower volume than initial 12 weeks)
- 1-2 conditioning days/week
- 2-3 active recovery days
Nutrition:
- Maintenance calories (no aggressive deficit/surplus)
- Flexible macro cycling (no strict keto-refeed)
- Intuitive eating with protein priority
Supplements:
- Tier 1 (micronutrients) + Tier 2 (mitochondrial) + Tier 3 (targeted)
- Reduce frequency of advanced stacks
- Annual senolytic protocol (2 weeks)
Recovery:
- 7-9 hours sleep nightly
- Sauna 1x/week
- Cold exposure 1x/week
- Meditation 5-10 min daily
- Monthly massage or myofascial release
Testing:
- Annual blood work (same panel as baseline)
- Annual body composition
- Annual VO2 max, strength testing
- Quarterly HRV tracking
APPENDIX: QUICK REFERENCE GUIDES
Daily Supplement Stack (Simplified)
Morning (with breakfast):
- Vitamin D3 4,000 IU
- Magnesium Glycinate 400mg
- Omega-3 (fish oil) 2-3g EPA/DHA
- CoQ10 (Ubiquinol) 200mg
- Alpha-GPC 600mg
- Caffeine 100-200mg (or L-Theanine 100mg)
- Lion's Mane 500mg
- Curcumin 500mg + Piperine 5mg
- Creatine 5g
Mid-Day (around lunch):
- Bacopa Monnieri 300mg
- Ginkgo Biloba 120mg
- Quercetin 500mg
- Astaxanthin 4-12mg
- NAC 600mg
Pre-Workout (30-60 min before):
- Citrulline Malate 6-8g
- Beta-Alanine 3-5g
- L-Carnitine 2-3g (if fat loss focus)
Post-Workout (within 60 min):
- Creatine 5g (with carbs + protein)
- Collagen 10-20g
- Bromelain 500-1,000 GDU
Evening (with dinner):
- Omega-3 (fish oil) 2-3g EPA/DHA
- Magnesium Glycinate 300-400mg
- Boswellia 300-500mg
- Vitamin K2 90-180mcg
Before Bed (30-60 min):
- Magnesium Glycinate 300-500mg
- L-Glycine 3-5g
- Apigenin 50-100mg
- Ashwagandha 300-600mg
- Melatonin 0.5-5mg (5x/week)
Weekly Meal Template
Keto Days (Mon, Tue, Thu, Fri):
| Meal | Example |
|---|---|
| Breakfast (11am) | 8oz salmon + 2 tbsp MCT oil + 3 cups spinach |
| Lunch (3pm) | 6oz grass-fed beef + 2 tbsp ghee + salad |
| Dinner (6:30pm) | 8oz pastured chicken + 1/4 cup macadamia nuts + broccoli |
Refeed Days (Wed, Sat, Sun):
| Meal | Example |
|---|---|
| Breakfast (11am) | 8oz beef + 1.5 cups white rice + vegetables |
| Lunch (3pm) | 6oz chicken + 1.5 cups white rice + honey |
| Dinner (6:30pm) | 8oz salmon + 1 cup sweet potato + vegetables |
Weekly Training Template
| Day | Focus | Duration | Intensity |
|---|---|---|---|
| Mon | Lower Strength | 50 min | RPE 8-9 |
| Tue | Upper Strength + HIIT | 65 min | RPE 8-9 + 9 |
| Wed | Active Recovery | 30-45 min | RPE 3-4 |
| Thu | Lower Power | 50 min | RPE 8-9 |
| Fri | Upper Strength | 50 min | RPE 8-9 |
| Sat | HIIT Conditioning | 20-30 min | RPE 9 |
| Sun | Rest | — | — |
HRV-Based Training Adjustments
| HRV Status | Training Recommendation |
|---|---|
| >90th percentile | Hard training, new maxes, high volume |
| 70-90th percentile | Moderate-heavy training, normal volume |
| 50-70th percentile | Moderate training, reduced volume |
| <50th percentile | Light training, mobility, recovery focus |
Sleep Optimization Checklist
- Bedroom temperature 60-67°F
- Complete darkness (blackout curtains)
- White/brown noise
- No screens 1 hour before bed
- Blue light glasses after 8pm
- Magnesium Glycinate 300-500mg at 9pm
- L-Glycine 3-5g at 9pm
- Apigenin 50-100mg at 9pm
- Melatonin 0.5-5mg at 9:30pm (5x/week)
- No caffeine after 2pm
- No large meals after 7pm
- 10-20 min meditation/breathing before bed
Monthly Tracking Checklist
- Compile sleep data (average, deep sleep %, REM %)
- Compile HRV data (average, trend)
- Compile workout data (lifts, reps, RPE, conditioning)
- Compile body weight (average, trend)
- Compile meal tracking (macro averages, adherence)
- Compile mood/stress scores
- Review supplement adherence
- Assess energy levels, recovery
- Plan adjustments for next month
CONCLUSION
This 3-month longevity plan provides a comprehensive framework for optimizing physical performance, cognitive function, and long-term health. Success requires:
- Consistency: Small, consistent actions compound over time
- Flexibility: Adjust based on individual response and data
- Patience: Significant changes take 8-12 weeks to manifest
- Tracking: Data-driven decisions lead to better outcomes
- Sustainability: Choose habits you can maintain long-term
Expected Outcomes (Week 12):
- 5-15 lb body recomposition (fat loss + muscle gain)
- 10-20% strength improvement
- 10-20% cardiovascular improvement
- Improved blood markers (lipids, glucose, inflammation)
- Better sleep quality, higher HRV
- Enhanced cognitive performance
- Improved stress resilience
- Greater overall well-being
Remember: This is a starting framework. Personalize based on your genetics, response, goals, and lifestyle. Work with qualified healthcare providers (functional medicine doctors, longevity specialists) for medical oversight, especially with advanced interventions like rapamycin or senolytic protocols.
The goal is not perfection, but progressive improvement toward optimal health and longevity.
GPT-4
3-Month Longevity Plan
- Dietary Protocols
Month 1: Ketogenic Diet This diet is high in fats, moderate in protein, and low in carbohydrates. It helps in burning fat more effectively.
Breakfast: 2 eggs, avocado, and mixed vegetables. Lunch: Grilled salmon with a side of asparagus. Dinner: Stir-fried chicken with broccoli. Snacks: Nuts, seeds, and cheese.
Month 2: Intermittent Fasting Skip breakfast and eat during an 8-hour feeding window, e.g., 12-8 PM. This type of fasting can potentially reduce inflammation, improve heart health, and boost brain function.
Month 3: Caloric Restriction Lower your daily caloric intake by 20-30% while maintaining adequate nutrient density. This approach has been shown to decelerate the aging process in many species.
- Supplements
-Resveratrol (500mg daily): Antioxidant that activates longevity genes. -NMN (500mg daily): Boosts NAD levels, critical for cellular health and longevity. -PQQ (20mg daily): Enhances mitochondrial function. -CoQ10 (200mg daily): Supports heart health and energy production. -Curcumin (500mg daily): Anti-inflammatory and anti-oxidant benefits. -Vitamin D3 (5000 IU daily): Supports immune function and bone health.
- Exercise Routine
Week 1-4: Strength Training Focus on compound movements like squats, deadlifts, bench press, and pull-ups. Aim for 3 sessions weekly.
Week 5-8: High-Intensity Interval Training (HIIT) Alternate between 30-second sprints and 1-minute rest periods. Do this 2-3 times per week.
Week 9-12: Active Recovery Incorporate light activities such as yoga or swimming. Daily walks are also beneficial.
-
Advanced Wearable Tracking Use a device like an Oura Ring or Biostrap to monitor sleep quality, heart rate variability (HRV), and physical activity. Aim for an HRV above 60, a resting heart rate below 60, and at least 7 hours of sleep per night.
-
Stress Resilience Techniques
HRV Training: Use an app like Elite HRV to train your body to respond better to stress. Aim for 15 minutes daily.
Neurofeedback: Use a device like Muse to improve your brain's resilience to stress via biofeedback. Aim for at least 10 minutes daily.
- Other Strategies
Cold and Heat Exposure: Alternate between hot saunas and cold showers to boost the immune system and improve cardiovascular health.
Red Light Therapy: Use a device like Joovv for 10 minutes daily to improve skin health and boost energy.
Sleep Hygiene: Ensure your room is dark, cool, and quiet. Avoid screens 2 hours before bed.
Remember, everyone's body responds differently, so it's essential to regularly monitor your bio-markers and adjust the plan accordingly. Always consult with a healthcare provider before starting any new regimen.
Vote
12 / 21
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Claude Haiku 4.5
UMAMI NOCTURNE: A Study in Fermented Darkness and Mineral Brightness
Conceptual Narrative
This dish explores the intersection of Japanese fermentation philosophy and Nordic minimalism, using koji (aspergillus oryzae mold) as a bridge between cultures and flavor dimensions. The narrative arc moves from deep, funky umami through mineral-bright acidity to a shocking sweetness—mirroring a night sky transitioning from dusk to stars to dawn. It challenges diners' expectations of what "savory" means.
COMPONENT 1: KOJI-CURED SCALLOP WITH BLACK GARLIC SOIL
The Scallop Preparation (48-72 hours advance)
Ingredients:
- 1 large diver scallop (20-30g), muscle removed, patted completely dry
- 15g koji spores (freeze-dried Aspergillus oryzae)
- 3g sea salt (Maldon)
- 0.5g white miso powder (dehydrated)
- 0.2g citric acid
Technique: Enzymatic Curing via Koji Fermentation
-
Koji Culture Preparation: Mix koji spores with salt and miso powder. The miso provides essential nutrients; the salt controls fermentation speed.
-
Application: Create a thin, even paste coating the entire scallop surface. Place on parchment in a humidity-controlled chamber (65% humidity, 18°C).
-
Fermentation Monitoring:
- 24 hours: White mycelium should begin visible colonization
- 48 hours: Full white coating; the scallop will develop a subtle sweetness and umami depth as koji enzymes break down proteins into amino acids
- 72 hours: Brush away excess koji carefully; the scallop develops a delicate, almost translucent quality
-
Finishing: Briefly torch the surface (3 seconds) to create a 1mm crust while preserving the raw interior. This creates textural contrast and prevents oxidation.
Sourcing Notes:
- Koji spores: GEM Cultures (Vermont) or Fermentationculture.eu
- Scallop: Day-boat diver scallops from sustainable fishery (avoid farmed); source from specialty seafood purveyor
COMPONENT 2: BROWN BUTTER MISO EMULSION WITH TOASTED NORI OIL
Emulsion (Prepared à la Minute)
Ingredients:
- 40g brown butter, clarified and held at 65°C
- 8g red miso (Aka miso), dissolved in 12g dashi stock
- 2g white soy sauce (shiro shoyu)
- 1g rice vinegar
- 0.3g xanthan gum (for stability without flour)
Technique: Warm Emulsion Using Miso as Emulsifier
-
Miso Dissolution: Whisk miso and dashi off-heat until completely smooth; this prevents seizing.
-
Emulsification: Using an immersion blender at medium speed, slowly drizzle brown butter into miso mixture while blending continuously. The lecithin in miso acts as a natural emulsifier.
-
Stabilization: Add xanthan gum in a slurry (mixed with cold water first) to prevent separation during service. Strain through fine chinois.
-
Temperature Control: Maintain at 60-65°C; above 70°C, the emulsion breaks.
Toasted Nori Oil (Made 2 hours prior):
- 80g grapeseed oil
- 2 sheets nori (quality: Yaki nori, Grade A)
- 1 star anise
- 3 Sichuan peppercorns
- Toast nori sheets over open flame for 2 seconds per side until fragrant (not charred)
- Infuse with oil at 60°C for 90 minutes
- Add star anise and Sichuan peppercorns in final 10 minutes
- Strain; reserve peppercorns for garnish
COMPONENT 3: FERMENTED CELERY ROOT PURÉE WITH KOJI SWEETNESS
Preparation (5-7 days advance)
Ingredients:
- 200g celery root, cut into 2cm cubes
- 3% salt by weight (6g)
- 5g koji spores
- 100ml vegetable stock
- 2g butter
- Pinch of white pepper
Technique: Lacto-Fermentation + Koji Enzymatic Breakdown
-
Initial Fermentation: Toss celery root cubes with salt; pack into anaerobic container. Ferment at 18°C for 4 days. This develops lactic acid and complex flavor.
-
Koji Inoculation: On day 4, drain liquid, dust with koji spores, and allow aerobic fermentation for 2-3 days at 20°C, 70% humidity. Koji enzymes convert celery's starches to glucose, creating subtle sweetness that contrasts savory elements.
-
Cooking: Steam fermented celery root until completely tender (12 minutes).
-
Puréeing: Blend with vegetable stock and butter until silken; pass through tamis. The texture should be cloud-like.
-
Seasoning: Adjust salt; add white pepper for subtle heat without flavor distraction.
COMPONENT 4: CRISPY KOJI-CURED EGG YOLK
Preparation (24 hours advance)
Ingredients:
- 3 pasteurized egg yolks
- 15g koji powder (dehydrated koji, ground fine)
- 8g Maldon salt
- 2g sugar
- Grapeseed oil for deep-frying
Technique: Curing + Spherification-Adjacent Method
-
Dry Cure: Mix koji powder, salt, and sugar. Bury egg yolks completely in mixture; refrigerate 24 hours.
-
Rinsing: Gently rinse yolks under cool water; pat dry carefully.
-
Spherification: Using a specialized spherification spoon (or careful hands), gently lower each yolk into 75°C oil for exactly 90 seconds. The exterior sets into a delicate shell while the interior remains liquid.
-
Draining: Place on paper towels; serve immediately or hold at 55°C maximum 20 minutes.
Result: A bite releases umami-rich koji-cured yolk with a crispy exterior—textural and flavor surprise.
COMPONENT 5: MINERAL BRIGHTNESS—SMOKED DASHI GELÉE
Preparation (4 hours advance)
Ingredients:
- 200ml primary dashi (kombu + bonito)
- 40ml secondary dashi (made from bonito scraps)
- 1.5g agar-agar powder
- 0.5g liquid smoke (hickory, 1-2 drops only)
- 3g yuzu juice
- 0.5g salt
- Kombu ash (toasted and ground kombu)
Technique: Smoke-Infused Gel with Mineral Suspension
-
Dashi Preparation: Make primary dashi (kombu 2 hours, then 8 minutes bonito flakes). Secondary dashi uses spent bonito for deeper flavor.
-
Smoking: Introduce liquid smoke drop-by-drop while tasting; it should be a whisper, not a shout. The smoke adds dimension without overwhelming.
-
Gelification: Heat dashi to 70°C, whisk in agar-agar thoroughly to avoid lumps. Bring to boil for 1 minute.
-
Seasoning: Add yuzu juice and salt; taste for balance between umami, acidity, and mineral quality.
-
Setting: Pour into shallow container; cool to room temperature, then refrigerate 2 hours until set.
-
Plating Preparation: Cut into small cubes (5mm) or use spherification technique for elegant dots.
COMPONENT 6: CRISPY KOJI WAFER WITH CHARRED ALLIUM
Preparation (24 hours advance)
Ingredients:
- 40g koji powder
- 15g Parmigiano-Reggiano, finely grated
- 8g butter, softened
- 3g rice flour
- 1g white miso
- 2 scallion whites, charred and minced
- Pinch of cayenne
Technique: Tuile-Style Crisp with Umami Layering
-
Dough: Mix koji powder, cheese, butter, rice flour, and miso into a paste. Fold in charred scallion and cayenne.
-
Spreading: Spread extremely thin (1-2mm) on silicone mat in 3cm x 8cm rectangles.
-
Baking: 160°C for 8-10 minutes until golden and crisp. Remove while warm; they'll crisp further as they cool.
-
Charring Allium: Char scallion whites directly over flame until blackened; mince fine. This adds smoke and depth without overwhelming delicacy.
COMPONENT 7: PICKLED CUCUMBER SPHERE WITH DILL OIL
Preparation (3 days advance)
Ingredients:
- 1 small Persian cucumber
- 100ml rice vinegar
- 50ml water
- 8g sugar
- 4g salt
- 2 dill sprigs
- 0.5g yellow mustard seeds
- Spherification calcium chloride and sodium alginate
Technique: Spherification for Textural Surprise
-
Pickling: Slice cucumber into thin rounds; pickle in vinegar solution with dill and mustard seeds for 3 days at 4°C.
-
Spherification Bath: Prepare sodium alginate bath (0.5% solution); let sit 24 hours to remove air bubbles.
-
Sphere Creation: Using a small spoon or pipette, drop pickled cucumber brine (strained) into calcium chloride bath (2% solution). Spheres will form instantly.
-
Dill Oil: Blanch dill 10 seconds, shock in ice water, squeeze dry, blend with grapeseed oil, strain through cheesecloth.
COMPONENT 8: KOJI DUST AND FINISHING ELEMENTS
Ingredients:
- 20g koji powder (dehydrated)
- 5g freeze-dried shiso leaf
- 2g freeze-dried yuzu zest
- 1g toasted sesame seeds (white and black)
- Sea salt (Maldon, crushed)
Preparation: Mix all dry elements; use as textural and aromatic garnish.
PLATING INSTRUCTION (Serves 1)
Plate Type
White, shallow 28cm ceramic with slight depression; temperature 55°C.
Assembly (Approximately 90 seconds before service)
-
Foundation (5 o'clock position): Spoon 15ml fermented celery root purée in small mound; create gentle slope with back of spoon.
-
Protein Placement (12 o'clock): Position koji-cured scallop on top of purée, angled slightly. The scallop should be the visual anchor.
-
Emulsion Artistry (3 o'clock): Spoon 8ml brown butter-miso emulsion in small dots (3-4) around the plate, using tweezers to place with precision.
-
Gelée Placement: Arrange 4-5 smoked dashi gelée cubes in a loose line from 2 to 4 o'clock, creating visual rhythm.
-
Crispy Yolk (1 o'clock): Place koji-cured egg yolk on a small mound of celery purée, creating height variation.
-
Wafer Architecture: Stand koji wafer vertically behind the scallop, leaning slightly—this creates drama and height.
-
Pickle Sphere: Place pickled cucumber sphere (drained) at 6 o'clock, nestled against purée.
-
Oil Drizzle: Using squeeze bottle, create thin lines of toasted nori oil across plate, moving from protein outward.
-
Herb Oil: Dribble dill oil (3-4 small dots) near pickle sphere.
-
Dust and Garnish:
- Sprinkle koji dust lightly across upper half of plate
- Place 3-4 toasted Sichuan peppercorns from nori oil near emulsion dots
- Crush Maldon salt over scallop and wafer
- Scatter freeze-dried shiso and yuzu zest
- Sesame seeds (white and black) for textural contrast
-
Final Touch: Micro shiso leaf or dill frond placed on scallop for freshness indicator.
Visual Composition
The plate should read as:
- Lower left: Earthy, grounded (purée + scallop)
- Upper right: Bright, mineral, airy (gelée + oils + dust)
- Vertical elements: Wafer and yolk create height and sophistication
- Color palette: Whites, pale greens, translucent, with dark accents (charred elements, koji dust)
SERVICE NOTES
Temperature Protocol:
- Scallop: Room temperature (20°C)
- Purée: 60°C
- Emulsion: 62°C
- Gelée: 8°C (chilled, provides temperature contrast)
- Crispy yolk: 55°C
- Wafer: Room temperature
Timing: This dish requires 90 seconds of final plating. Communicate with kitchen to ensure all components are ready simultaneously.
Wine Pairing Recommendation: A mineral-driven white with slight oxidation (Jura Savagnin or aged Riesling) echoes the koji fermentation and bright acidity.
INGREDIENT SOURCING GUIDE
| Component | Ingredient | Supplier | Notes |
|---|---|---|---|
| Koji Spores | Aspergillus oryzae | GEM Cultures, Fermentationculture.eu | Food-grade, organic certified |
| Scallop | Diver scallop | Local sustainable fishery | Avoid farmed; request same-day delivery |
| Miso | Aka miso, white miso | Marukame Udon, Nakagin | Unpasteurized preferred |
| Nori | Grade A Yaki nori | Kenko Foods | Toasted, premium quality |
| Dashi | Kombu, bonito flakes | Kenko Foods, Umami Mart | Hokkaido kombu, Ito Suisan bonito |
| Koji Powder | Dehydrated koji | Gem Cultures, DIY dehydration | Dehydrate fresh koji at 40°C |
CHEF'S NOTES ON TECHNIQUE
Why Koji? Koji transforms this dish from a simple scallop preparation into a meditation on umami development. The enzymatic breakdown of proteins into amino acids (particularly glutamate) creates a flavor depth that rivals aged cheeses or fermented products, but with a delicate, almost floral quality unique to koji.
The Fermentation Philosophy By using koji on both the scallop AND in the celery root purée, we create a harmonic relationship—the koji notes resonate throughout the dish, creating cohesion while the other elements (smoke, acidity, brightness) provide contrast.
Why These Pairings Work
- Koji's sweetness + miso's funky depth = complexity
- Smoked dashi's mineral quality + yuzu's citrus = brightness that cuts through umami
- Pickled cucumber's acidity + crispy textures = palate reset between bites
- Temperature variation (hot purée, cold gelée) = sensory engagement
PLATING MISTAKES TO AVOID
- Over-plating: Resist adding more elements; negative space is crucial.
- Temperature inconsistency: Cold emulsion ruins the dish; maintain 62°C.
- Wafer placement: It should look confident, not tentative. Practice the lean.
- Koji dust application: Use a light hand; it should enhance, not obscure.
- Timing: If components aren't ready simultaneously, the dish falls apart. Mise en place is non-negotiable.
NUTRITIONAL & PHILOSOPHICAL CONTEXT
This dish celebrates fermentation as both technique and philosophy—the idea that transformation through time and microbial action creates something greater than the sum of its parts. It's simultaneously deeply Japanese (koji, dashi, miso) and resolutely modern (spherification, smoke infusion, enzymatic curing), challenging the diner's assumptions about what "Japanese cuisine" means while honoring its fundamental principles.
The koji-cured scallop may be the most innovative element: by using the same organism that creates sake, miso, and soy sauce, we're connecting the diner to centuries of fermentation tradition while presenting something entirely new.
GPT-4
Dish Name: Symphony of Scarlet Prawn and Yuzu
Conceptual Narrative: This dish is a harmonious interplay of land and sea, with the sweetness of scarlet prawns, a gem of the deep sea, and the refreshing, fragrant citrus notes of yuzu fruit, a treasure from the land. It celebrates the fusion of Italian and Japanese gastronomy, bringing together the refined simplicity of the East with the bold, robust flavors of the Mediterranean.
Ingredients:
- 6 large Scarlet prawns
- 1 Yuzu fruit
- 100g Arborio Rice
- 50ml Sake
- 30g Parmigiano Reggiano
- 500ml Fish Stock
- 50g Unsalted Butter
- 1 Shallot
- Sea Salt
- Fresh Dill
Specialized Ingredients: Scarlet prawns: These red prawns are native to the Mediterranean sea and are renowned for their sweet, delicate flavor. They can be sourced from high-end seafood markets. Yuzu fruit: This aromatic Japanese citrus fruit is not commonly found in Western supermarkets. It can be ordered from Asian grocery stores or online.
Instructions:
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Scarlet Prawn Brodo: Clean the prawns, reserving the shells. In a heated pan, add the shells with a bit of olive oil and toast till they turn red. Add sake and let it simmer until the alcohol evaporates. Pour in fish stock, and let it simmer for 30 minutes. Strain the broth, add a pinch of salt, and set aside.
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Yuzu Risotto: Finely chop the shallot and sauté in a pan with butter until translucent. Add Arborio rice and stir until the grains are well coated and slightly toasted. Deglaze the pan with a splash of sake. Once the sake has evaporated, start adding the prawn brodo, one ladle at a time, stirring continuously. Repeat until the rice is cooked al dente. Grate the rind of the yuzu fruit into the risotto and squeeze in some juice for a burst of citrus flavor. Fold in grated Parmigiano Reggiano and a knob of butter to make the risotto creamy.
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Scarlet Prawn: Season the prawns with salt and sear them in a hot pan with olive oil. Cook each side for about 2 minutes until they turn opaque.
Plating: Mold the risotto in the center of the plate using a ring mold. Arrange the prawns around the risotto. Drizzle some prawn brodo around the plate. Garnish with fresh dill and thin slices of yuzu peel for a pop of color and freshness.
This dish presents a beautiful contrast of colors, and a delectable interplay of flavors and textures. The sweet, succulent prawns paired with the creamy, citrusy risotto create a symphony of flavors that is both familiar and surprising. The presentation is simple yet elegant, reflecting the minimalism of Japanese aesthetics and the heartiness of Italian cuisine.
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