Compare Claude Haiku 4.5 by Anthropic against Llama 4 Scout by Meta AI, context windows of 200K vs 10.0M, tested across 25 shared challenges. Updated February 2026.
20 challenges
Tests an AI's ability to generate vector graphics
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Tests an AI's ability to generate a complete, working landing page
Recreate an interactive, classic Mario level in a single HTML file.
Tests an AI's ability to replicate an existing UI with Tailwind CSS
Tests an AI's ability to create interactive web elements
Tests an AI's ability to create a detailed world map in SVG format
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.
Develop a cutting-edge 3-month longevity plan for a biohacker.
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):
Caloric Target: Maintenance (calculate: BMR × 1.4-1.5)
Macro Split:
Example for 200lb male (2,500 cal maintenance):
Daily Eating Window:
Meal Structure:
Meal 1 (11am-12pm) - Post-Fasting Meal:
Example:
Meal 2 (3-4pm) - Pre-Training Meal (if training 4-5pm):
Example:
Meal 3 (6-7pm) - Post-Training/Dinner:
Example:
✓ Prioritize:
✗ Eliminate:
Objective: Increase mitochondrial density, fat oxidation, autophagy signaling
Protocol: 4-Day Keto / 3-Day Refeed Cycle
Keto Days (Mon, Tue, Thu, Fri):
Example Keto Day (200lb male):
Daily Total: P: 140g | F: 170g | C: 18g | ~2,500 cal
Refeed Days (Wed, Sat, Sun):
Example Refeed Day (200lb male):
Daily Total: P: 140g | F: 75g | C: 180g | ~2,700 cal
Keto Days:
Refeed Days:
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 |
Pre-Workout (30-60 min before, high-carb days):
Intra-Workout (if >60 min):
Post-Workout (within 30-60 min):
Objective: Fill micronutrient gaps, support basic longevity pathways
| 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:
| 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:
| 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):
Stacking Strategy:
| 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:
Caffeine Cycling (Weeks 1-12):
| 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:
Note: Rapamycin and Dasatinib require physician oversight. Consider consulting a longevity-focused MD (e.g., through Fountain Life, Orca Health).
| 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:
| 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:
| 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:
| 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:
| 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 |
Objective: Maximize strength, power, endurance, mitochondrial function, and longevity markers while managing fatigue and injury risk.
Weekly Structure:
Warm-up (5-10 min):
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):
Post-Workout:
Warm-up (5-10 min):
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):
Post-Workout:
Option A: Low-Intensity Steady State (LISS)
Option B: Yoga or Mobility Flow (45-60 min)
Option C: Complete Rest
Warm-up (5-10 min):
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:
Post-Workout:
Warm-up (5-10 min):
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:
Option A: Rowing Machine HIIT
Option B: Bike Sprints
Option C: Sled Push/Battle Ropes
Option D: Running Intervals (if joint-healthy)
Post-Conditioning:
Objective: Increase neural drive, maximize strength gains, enhance power output
| 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 |
| 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
| 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 |
| 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 |
Objective: Consolidate gains, manage fatigue, test new maxes, prepare for next cycle
Lower Body Day:
Upper Body Day:
Conditioning:
Monday: Lower Body Strength Test
Tuesday: Upper Body Strength Test
Thursday & Friday: Moderate intensity work (RPE 6-7/10)
Conditioning: 1x per week at high intensity
RPE Scale (Rate of Perceived Exertion):
Tempo Notation (e.g., 3-1-1):
Progressive Overload Strategy:
Lower Body:
Upper Body:
Objective: Achieve 7-9 hours of high-quality sleep nightly, with emphasis on deep sleep and REM
Evening Routine (7-10pm):
Light Reduction (8pm):
Temperature Control (9pm):
Supplement Timing (9-9:30pm):
Behavioral Practices (8-10pm):
Bedroom Environment:
Wearables for Sleep Tracking:
Target Metrics:
Objective: Improve parasympathetic tone, reduce cortisol, enhance recovery
What is HRV?
HRV Tracking 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:
4-7-8 Breathing (Wim Hof-inspired):
Box Breathing (for acute stress):
Nasal Breathing:
Wim Hof Method (Optional, Advanced):
Protocol:
Contraindications:
Daily Meditation Protocol:
Neurofeedback (Optional, Advanced):
Benefits:
Protocol:
Timing:
Weekly Routine:
Tools:
Daily Self-Release Protocol (10-15 min):
Purpose: Enhance blood flow, reduce soreness, maintain aerobic capacity without CNS fatigue
Option A: Light Cardio (30-45 min)
Option B: Yoga or Mobility Flow (45-60 min)
Option C: Tai Chi or Qigong (30-45 min)
Guidelines:
Measure at Week 1, 6, 12:
Stress Inoculation Training:
Example Protocol (Weeks 1-12):
Muse Headband Protocol (Optional):
Neurofeedback Goals:
Dual N-Back Task (Brain Training):
Protocol:
NIH Toolbox Cognitive Battery:
Lumosity or Peak Brain Training:
Novel Learning Protocol (Pick One):
Reading Protocol:
Rationale: Strong social connections predict longevity better than most biomarkers
Weekly Protocol:
| 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 |
Tier 1 (Essential):
Tier 2 (Advanced):
Baseline (Week 1):
Mid-Point (Week 6, Optional):
End-Point (Week 12):
Providers:
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 |
|---|
First Sunday of Each Month (30-45 min):
Data Review (10 min):
Assessment (10 min):
Biomarker Analysis (5 min):
Training Analysis (5 min):
Adjustments (10 min):
Days 1-3:
Days 4-7:
End of Week 1:
Focus: Establish consistent habits, baseline performance
Daily:
Weekly:
Supplements (Tier 1 + 2):
Training:
Dietary Adjustments:
Focus: Transition to keto-refeed cycling, increase strength focus
Days 1-3:
Supplements (Add to Tier 1 & 2):
Training:
Recovery:
Testing (Week 6):
Focus: Consolidate gains, test new maxes, prepare for next cycle
Weeks 9-10: Maintenance Phase
Weeks 11-12: Testing & Peaking
Week 12: Final Testing & Assessment
Week 12: Review & Plan Next Cycle
Primary Goal: Establish habits, collect baseline data
Expected Changes:
Adjustments if Needed:
Primary Goal: Increase strength, establish metabolic flexibility
Expected Changes:
Adjustments if Needed:
Primary Goal: Test improvements, prepare for next cycle
Expected Changes:
Adjustments if Needed:
Possible Causes:
Solutions:
Possible Causes:
Solutions:
Possible Causes:
Solutions:
Possible Causes:
Solutions:
Common Issues:
Solutions:
Symptoms:
Solutions:
MTHFR Variants:
ApoE Variants:
Caffeine Sensitivity (CYP1A2):
Protein Type (Fast Oxidizers):
Carb Type (Slow Oxidizers):
Balanced Type:
Poor Responder to Strength Training:
Good Responder to Strength Training:
Poor Responder to Cardio:
Comprehensive Review (Week 12):
Quantitative Improvements:
Qualitative Assessment:
Adherence & Sustainability:
Option A: Repeat with Variations
Option B: Different Focus
Option C: Advanced Biohacking
Once established, simplified protocol:
Training:
Nutrition:
Supplements:
Recovery:
Testing:
Morning (with breakfast):
Mid-Day (around lunch):
Pre-Workout (30-60 min before):
Post-Workout (within 60 min):
Evening (with dinner):
Before Bed (30-60 min):
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 |
| 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 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 |
This 3-month longevity plan provides a comprehensive framework for optimizing physical performance, cognitive function, and long-term health. Success requires:
Expected Outcomes (Week 12):
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.
Comprehensive 3-Month Longevity Plan for Biohackers
Phase 1: Assessment and Foundation Building (Weeks 1-4)
Phase 2: Optimization and Intensification (Weeks 5-8)
Phase 3: Fine-Tuning and Peak Performance (Weeks 9-12)
Additional Recommendations:
Supplements and Dosages:
Safety Considerations:
Disclaimers:
By following this comprehensive 3-month longevity plan, biohackers can optimize their physical and cognitive performance, enhance stress resilience, and potentially slow aging. Regular monitoring, adjustments, and medical supervision are essential to ensure safety and efficacy.
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
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.
Ingredients:
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:
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:
Ingredients:
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):
Ingredients:
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.
Ingredients:
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.
Ingredients:
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.
Ingredients:
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.
Ingredients:
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.
Ingredients:
Preparation: Mix all dry elements; use as textural and aromatic garnish.
White, shallow 28cm ceramic with slight depression; temperature 55°C.
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:
Final Touch: Micro shiso leaf or dill frond placed on scallop for freshness indicator.
The plate should read as:
Temperature Protocol:
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.
| 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 |
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
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.
Dish Name: "Terra Verde" - A Harmonious Convergence of Land and Sea
Conceptual Narrative: Inspired by the Mediterranean landscape, "Terra Verde" is a symphony of flavors and textures that brings together the earthy richness of the land with the brininess of the sea. This innovative dish celebrates the union of terrestrial and marine ecosystems, featuring an unusual pairing of ingredients that will challenge and delight the palate.
Components:
Component 1: Saffron-Infused Cauliflower Mousse
Steam the cauliflower until tender. Purée in a blender with cream, milk, saffron, salt, and pepper. Strain through a fine-mesh sieve into a bowl. Whisk in butter until melted. Pour into a piping bag fitted with a large round tip.
Component 2: Smoked Eel Tartare with Pickled Fennel and Capers
Mix eel, pickled fennel, capers, mustard, and honey in a bowl. Stir in olive oil. Season with salt and pepper.
Sourcing Note: For pickled fennel, use a high-quality, artisanal product or make your own by slicing 1 bulb of fennel thinly, soaking in a brine made with 1 cup (250 ml) white wine vinegar, 1/2 cup (125 ml) water, and 1 tsp (5g) sugar for at least 2 hours.
Component 3: Wild Rice and Mushroom Duxelles
Cook wild rice according to package instructions. Sauté shallots and porcini in butter until softened. Add flour and cook 1 minute. Gradually add wine, whisking continuously. Simmer until reduced to a thick paste. Stir in cooked wild rice.
Component 4: Crispy Fried Cauliflower Petals with Lemon-Thyme Emulsion
Dredge cauliflower florets in flour, shaking off excess. Dip in buttermilk, then coat in flour again. Fry until crispy and golden. Drain on paper towels.
For the emulsion, whisk together lemon juice, cream, mustard, and thyme. Season with salt and pepper.
Component 5: Microgreens and Edible Flower Salad
Toss microgreens and edible flowers with olive oil and vinegar. Season with salt and pepper.
Assembly and Plating:
Tips and Variations:
Advanced Culinary Techniques:
Michelin-Starred Tips:
This dish is sure to impress with its innovative combination of ingredients, advanced techniques, and stunning presentation. The saffron-infused cauliflower mousse and lemon-thyme emulsion add an airy, ethereal quality, while the smoked eel tartare and wild rice and mushroom duxelles provide rich, savory elements. The crispy fried cauliflower petals add a satisfying crunch, and the microgreens and edible flower salad add freshness and color. "Terra Verde" is a true celebration of the Mediterranean landscape, where land and sea converge in a culinary masterpiece.
