Compare Claude Opus 4.5 by Anthropic against Qwen: Qwen3 Max Thinking by Qwen, tested across 23 shared challenges. Updated February 2026.
18 challenges
Tests an AI's randomness and creativity
Here are 5 jokes:
Why don't scientists trust atoms? Because they make up everything.
What do you call a fish without eyes? A fsh.
Why did the scarecrow win an award? Because he was outstanding in his field.
I told my wife she was drawing her eyebrows too high. She looked surprised.
What do you call a bear with no teeth? A gummy bear.
All 5 are unique - each joke has a different setup, punchline, and subject matter (atoms, fish, scarecrow, eyebrows, bear).
Here are 5 distinct jokes:
✅ All 5 are unique — within your requested set.
If you meant “How many jokes did you just generate?” → also 5 😉
(And yes, the question itself is a tiny meta-joke.)
Recreate an interactive, classic Mario level in a single HTML file.
Couldn't render this response
This model didn't return a displayable web page for this challenge.
# Super Mario Bros. Interactive Level
I've created a fun, interactive Super Mario Bros. level that captures the spirit of NES games with pixel-perfect graphics, classic sound effects, and authentic gameplay mechanics - all in a single self-contained HTML file!
```html
<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Super Mario Bros. Adventure</title>
<style>
* {
margin: 0;
padding: 0;
box-sizing: border-box;
}
html, body {
height: 100%;
overflow: hidden;
position: relative;
background-color: #87ceeb;
font-family: 'Courier New', monospace;
}
#game-container {
position: relative;
width: 800px;
height: 448px;
margin: 20px auto;
overflow: hidden;
box-shadow: 0 0 0 1px #000, 0 0 20px rgba(0,0,0,0.8);
background: linear-gradient(to top, #87ceeb 60%, #6bb3e0 70%, #5599d6 80%, #4b8ac9 100%);
image-rendering: optimizeSpeed;
image-rendering: -moz-crisp-edges;
image-rendering: -webkit-optimize-contrast;
image-rendering: optimal-quality;
image-rendering: pixelated;
}
#game-canvas {
position: absolute;
top: 0;
left: 0;
background: linear-gradient(to top, #87ceeb 60%, #6bb3e0 70%, #5599d6 80%, #4b8ac9 100%);
}
#start-screen {
position: absolute;
top: 0;
width: 768px;
height: 448px;
background: linear-gradient(to bottom, #3c3c3c 60%, #1c1c1c 100%, #000) repeat-x;
z-index: 101;
display: flex;
flex-direction: column;
justify-content: center;
align-items: center;
padding: 10px 20%;
text-align: center;
box-shadow: inset 0 0 80px rgba(0,0,0,0.9);
}
@keyframes blink {
49% { opacity: 1; }
50% { opacity: 0; }
100% { opacity: 0; }
}
#game-title {
width: 100%;
height: 80px;
background-image: url('data:image/png;base64,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......```Tests an AI's UI design skills with theming support
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
Design a clean SVG logo for a fictional brand.
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.
Schedule these tests before beginning:
Metabolic Panel:
Hormonal Panel:
Longevity-Specific Markers:
Advanced Testing (Optional but Recommended):
| Test | Protocol | Target Baseline |
|---|---|---|
| VO2 Max | Lab test or estimated via Cooper test | Record exact value |
| Grip Strength | Dynamometer, 3 attempts each hand | >40kg men, >25kg women |
| Body Composition | DEXA scan preferred | Record all metrics |
| Flexibility | Sit-and-reach, shoulder mobility | Document limitations |
| Balance | Single-leg stand (eyes closed) | >30 seconds |
| Resting Heart Rate | Morning average over 5 days | <60 bpm ideal |
| HRV Baseline | 7-day morning average (RMSSD) | Record exact value |
| Blood Pressure | Average of 3 readings | <120/80 mmHg |
Essential Wearables:
Recommended Additional Tools:
Macronutrient Targets:
Foods to Eliminate (Full 2 weeks):
Daily Eating Structure:
| Time | Meal | Composition |
|---|---|---|
| 7:00 AM | Morning Protocol | 500ml water + electrolytes, morning sunlight |
| 12:00 PM | First Meal | 40-50g protein, vegetables, healthy fats |
| 3:00 PM | Snack (optional) | Handful nuts, berries, or skip |
| 6:30 PM | Final Meal | 40-50g protein, complex carbs, vegetables |
| 7:30 PM | Kitchen Closed | Begin overnight fast |
Sample Day 1 Meals:
First Meal (12 PM):
Final Meal (6:30 PM):
Monday - Strength Foundation A
Warm-up: 10 min (joint circles, band pull-aparts, goblet squat holds)
A1. Goblet Squat: 3x10 @RPE 6
A2. Dead Hang: 3x20-30 sec
B1. Romanian Deadlift: 3x10 @RPE 6
B2. Push-up Variation: 3x8-12
C1. Dumbbell Row: 3x10 each arm
C2. Pallof Press: 3x10 each side
Finisher: 10 min Zone 2 cardio (bike or walk)
Tuesday - Zone 2 Cardio + Mobility
45-60 min Zone 2 cardio (HR = 180 - age, ±5 bpm)
Options: Cycling, incline walking, swimming, rowing
Post-cardio: 15 min mobility routine
- 90/90 hip stretch: 2 min each side
- Couch stretch: 90 sec each side
- Thread the needle: 10 each side
- Cat-cow: 20 reps
Wednesday - Active Recovery
Morning: 30 min walk in nature (sunlight exposure)
Evening: 20 min yoga or stretching
Optional: Sauna session (see recovery protocols)
Thursday - Strength Foundation B
Warm-up: 10 min dynamic prep
A1. Hip Hinge (KB Deadlift): 3x10 @RPE 6
A2. Face Pulls: 3x15
B1. Split Squat: 3x8 each leg
B2. Dumbbell Bench Press: 3x10
C1. Lat Pulldown or Assisted Pull-up: 3x10
C2. Farmer's Carry: 3x40m
Finisher: 5 min nasal breathing walk
Friday - Zone 2 + Skill Work
40 min Zone 2 cardio
10 min balance/coordination work:
- Single leg stands (eyes closed)
- Tandem walking
- Reaction ball catches
Saturday - Long Slow Distance
60-90 min low-intensity activity
Options: Hiking, easy cycling, swimming
Maintain conversational pace throughout
Sunday - Complete Rest + Recovery
No structured exercise
Focus: Sleep optimization, meal prep, stress management
Optional: Gentle walk, stretching, meditation
Week 3: Standard Ketogenic
Week 4: Targeted Ketogenic
Ketogenic Food Framework:
| Category | Foods | Daily Target |
|---|---|---|
| Protein | Fatty fish, eggs, beef, lamb, organ meats | 120-180g |
| Fats | Olive oil, avocado, MCT, tallow, ghee | 100-150g |
| Vegetables | Leafy greens, cruciferous, zucchini, asparagus | 6-8 cups |
| Extras | Olives, nuts (limited), fermented foods | Moderate |
Sample Ketogenic Day:
First Meal (12 PM):
Second Meal (5 PM):
Evening (7 PM - optional):
Monday - Strength Progression A
Warm-up: 10 min
A1. Barbell Back Squat: 4x6 @RPE 7
A2. Band Pull-aparts: 4x15
B1. Barbell Romanian Deadlift: 3x8 @RPE 7
B2. Incline Dumbbell Press: 3x8
C1. Weighted Pull-up or Lat Pulldown: 3x6-8
C2. Ab Wheel Rollout: 3x8-10
D. Sled Push/Pull or Farmer's Carry: 4x30m
Tuesday - Zone 2 + Tempo Intervals
10 min Zone 2 warm-up
4x4 min at Tempo pace (Zone 3, comfortably hard)
3 min Zone 1 recovery between intervals
10 min Zone 2 cool-down
Total: 45-50 min
Wednesday - Recovery + Breathwork
Morning: 20 min walk + 10 min sun exposure
Midday: 15 min breathwork session (see protocols)
Evening: 20 min sauna + cold exposure
Thursday - Strength Progression B
Warm-up: 10 min
A1. Trap Bar Deadlift: 4x5 @RPE 7
A2. Face Pulls: 4x12
B1. Bulgarian Split Squat: 3x8 each
B2. Dumbbell Overhead Press: 3x8
C1. Chest-Supported Row: 3x10
C2. Hanging Leg Raise: 3x10
D. Loaded Carries Medley: 3 rounds
- Farmer's walk 20m
- Suitcase carry 20m each side
Friday - Zone 2 Cardio
50-60 min steady Zone 2
Focus on nasal breathing throughout
Track: Should be able to hold conversation
Saturday - Rucking or Hiking
60-90 min with 20-30 lb pack
Moderate terrain
Combine with nature exposure
Sunday - Active Recovery
30 min gentle yoga or mobility
Optional: Float tank, massage
Focus: Parasympathetic activation
Structure:
Modified Fast Day Protocol:
Sample Modified Fast Day:
12 PM: 6 oz chicken breast + large green salad (no oil dressing)
6 PM: 6 oz white fish + steamed vegetables
Supplements: Full stack (see supplement section)
Hydration: Minimum 3L water + electrolytes
Feeding Day Enhancement:
Week 5: Adaptation Phase
Daily: End shower with 30 sec cold (as cold as possible)
Progression: Add 10 sec every 2 days
Target by end of week: 90 sec cold shower
Week 6: Deliberate Cold Exposure
Option A - Cold Shower: 2-3 min at end of shower
Option B - Ice Bath: 2-3x/week, 50-59°F (10-15°C), 3-5 min
Option C - Cold Plunge: Same as ice bath if available
Timing: Morning preferred (cortisol optimization)
Do NOT use within 4 hours after strength training (blunts adaptation)
Sauna Protocol (3-4x/week):
Traditional/Infrared Sauna:
- Temperature: 170-190°F (traditional) or 130-150°F (infrared)
- Duration: 20-30 min per session
- Protocol: 2-3 rounds of 10-15 min with 2 min cool-down between
Post-sauna:
- Rehydrate with electrolytes
- Optional: Cold shower for contrast therapy
Best timing: Evening (promotes sleep) or post-workout
Monday - Strength + Power A
Warm-up: 10 min including CNS activation
A. Box Jump or Broad Jump: 4x3 (focus on landing)
B1. Back Squat: 5x5 @75-80% 1RM
B2. Weighted Pull-up: 5x5
C1. Walking Lunge: 3x10 each leg
C2. Dips: 3x8-10
D1. Single-Leg RDL: 3x8 each
D2. Pallof Press: 3x10 each side
Finisher: 10 min Zone 2
Tuesday - HIIT Introduction
Warm-up: 10 min progressive
HIIT Protocol (Norwegian 4x4):
4x4 min at 90-95% max HR
3 min active recovery at 60-70% max HR between intervals
Cool-down: 10 min easy + stretching
Total session: 40-45 min
Wednesday - Recovery + Sauna
Morning: 30 min Zone 2 (fasted)
Midday: 20 min mobility routine
Evening: Sauna session (protocol above)
Thursday - Strength + Power B
Warm-up: 10 min
A. Medicine Ball Slam: 4x5
B1. Trap Bar Deadlift: 5x5 @75-80%
B2. Barbell Row: 5x5
C1. Step-up (weighted): 3x8 each
C2. Overhead Press: 3x8
D1. Hip Thrust: 3x10
D2. Dead Bug: 3x10 each side
Finisher: Sled work or battle ropes 5 min
Friday - Zone 2 + Tempo
15 min Zone 2
3x8 min Tempo (Zone 3)
4 min recovery between
15 min Zone 2 cool-down
Saturday - Long Aerobic
75-90 min Zone 2
Options: Cycling, hiking, swimming
Include some varied terrain/intensity naturally
Sunday - Active Recovery
Gentle movement only
Focus: Mobility, breathwork, cold exposure
Prepare for upcoming week
Maintain ketogenic base with strategic additions:
Cognitive Enhancement Meal Timing:
Morning (fasted):
- Lion's Mane coffee or tea
- MCT oil (1 tbsp) for ketone boost
First Meal (12 PM):
- High omega-3 protein (salmon, sardines, mackerel)
- Choline-rich foods (eggs, liver)
- Blueberries (1/2 cup - acceptable carbs for brain)
Pre-cognitive work (30 min before):
- Nootropic stack (see supplement section)
- Optional: 100mg caffeine + 200mg L-theanine
Daily Cognitive Training Stack:
| Time | Activity | Duration | Tool |
|---|---|---|---|
| 6:30 AM | Meditation + HRV training | 20 min | Muse S or HRV app |
| 7:00 AM | Light exposure + journaling | 15 min | 10,000 lux lamp |
| 12:30 PM | Dual N-back training | 20 min | Brain Workshop app |
| 3:00 PM | Focus session (deep work) | 90 min | Pomodoro + binaural |
| 8:00 PM | Memory consolidation | 10 min | Spaced repetition app |
HRV Training Protocol:
Goal: Increase HRV coherence, improve stress resilience
Session Structure (20 min):
1. Baseline measurement (2 min)
2. Resonance frequency breathing (6 breaths/min typically)
3. Heart-focused breathing with positive emotion
4. Real-time HRV feedback via app
5. Gradual increase in coherence duration
Apps: Elite HRV, HRV4Training, HeartMath Inner Balance
Target: Achieve coherence score >80% for 10+ min
Neurofeedback Concepts (Home-based):
Using Muse S Headband:
Protocol A - Focus Training:
- 15 min focused attention meditation
- Goal: Maintain "calm" state >70% of session
- Track: Birds (calm sounds) vs. storms (active mind)
Protocol B - Deep States:
- 20 min before bed
- Goal: Increase alpha/theta activity
- Supports: Memory consolidation, creativity
Frequency: 5x/week minimum
Track: Weekly scores and trends
Monday - Strength Hypertrophy A
Warm-up: 10 min
A1. Front Squat: 4x8 @70%
A2. Weighted Chin-up: 4x6
B1. Romanian Deadlift: 4x8
B2. Incline DB Press: 4x8
C1. Leg Curl: 3x12
C2. Cable Row: 3x12
D. Core Circuit: 3 rounds
- Plank 30 sec
- Side plank 20 sec each
- Bird dog 10 each side
Tuesday - HIIT Progression
Warm-up: 12 min progressive
Tabata Protocol:
8 rounds: 20 sec all-out / 10 sec rest
Exercise: Assault bike, rower, or ski erg
Rest 4 min
4x4 Norwegian Intervals:
4 min at 90% max HR / 3 min recovery
Complete 3 rounds (modified)
Cool-down: 10 min
Wednesday - Recovery + Cognitive
Morning: 40 min Zone 2 (fasted)
Midday: Dual N-back training (20 min)
Afternoon: Sauna + cold contrast
Evening: HRV training + meditation
Thursday - Strength Hypertrophy B
Warm-up: 10 min
A1. Sumo Deadlift: 4x6 @75%
A2. Dumbbell Shoulder Press: 4x8
B1. Bulgarian Split Squat: 3x10 each
B2. Weighted Dip: 3x8
C1. Lat Pulldown: 3x12
C2. Face Pull: 3x15
D. Loaded Carry Complex: 3 rounds
Friday - Aerobic Power
Pyramid Intervals:
1 min hard / 1 min easy
2 min hard / 2 min easy
3 min hard / 3 min easy
4 min hard / 4 min easy
3 min hard / 3 min easy
2 min hard / 2 min easy
1 min hard / 1 min easy
"Hard" = 85-90% max HR
"Easy" = 60-65% max HR
Saturday - Adventure Day
90-120 min outdoor activity
Options: Trail running, mountain biking, open water swimming
Include natural intervals (hills, sprints)
Focus: Enjoyment + Zone 2 base
Sunday - Deep Recovery
Complete rest from structured exercise
Focus activities:
- 60 min nature walk
- 30 min yoga nidra
- Float tank session (if available)
- Meal prep for upcoming week
Daily Carb Cycling Structure:
| Day Type | Training | Net Carbs | Timing |
|---|---|---|---|
| High Carb | Heavy strength/HIIT | 150-200g | Around workout |
| Moderate Carb | Zone 2/moderate | 75-100g | Post-workout only |
| Low Carb | Rest/recovery | <30g | Ketogenic |
Weekly Schedule:
High Carb Day Example:
Pre-workout (90 min before):
- 1 cup oatmeal
- 1 banana
- 1 tbsp honey
- 2 eggs
Post-workout (within 30 min):
- 40g protein shake
- 1 cup white rice
- 1 cup berries
Dinner:
- 6 oz protein
- 1.5 cups sweet potato
- Large salad
- 1 tbsp olive oil
Protocol (Once per week, typically Sunday 6 PM to Tuesday 6 AM):
Sunday 6 PM: Last meal (moderate, not excessive)
Monday (full fast day):
- Morning: Black coffee, electrolytes
- Midday: Sparkling water, green tea
- Afternoon: Light walking only (no intense exercise)
- Evening: Bone broth (optional, <50 cal)
- Supplements: Electrolytes, magnesium (skip other supplements)
Tuesday 6 AM: Break fast
- Start with: Bone broth or small protein serving
- Wait 30 min
- Full meal: Eggs, avocado, vegetables
Benefits targeted:
- Autophagy activation
- Insulin sensitivity reset
- Mental clarity
- Stem cell regeneration
Monday - Max Strength A
Warm-up: 15 min (include CNS primers)
A. Power Clean or Hang Clean: 5x3 @80%
B1. Back Squat: Work up to 3RM, then 3x3 @90%
B2. Weighted Pull-up: 5x3 @85%
C1. Pause Squat: 3x5 @70%
C2. Barbell Row: 3x6
D. Single-Leg Work: 2x8 each leg
Finisher: 5 min assault bike easy
Tuesday - HIIT Peak
Warm-up: 15 min progressive
Protocol: 30/30 Intervals
30 sec maximum effort
30 sec complete rest
Repeat 10-12 times
Rest 5 min
Lactate Threshold Work:
3x6 min at 85-88% max HR
3 min recovery between
Cool-down: 10 min + stretching
Wednesday - Active Recovery + Fast Day
Morning: 30 min gentle yoga
Midday: 20 min walk (sunlight)
Evening: Sauna + cold plunge
No intense exercise (fasting day)
Thursday - Max Strength B
Warm-up: 15 min
A. Box Jump with Pause: 4x3
B1. Deadlift: Work up to 3RM, then 3x3 @90%
B2. Weighted Dip: 5x5
C1. Front Squat: 3x5 @75%
C2. Seal Row or Chest-Supported Row: 3x8
D1. Hip Thrust: 3x8 heavy
D2. Hanging Leg Raise: 3x12
Finisher: Farmer's walk 4x40m heavy
Friday - VO2 Max Intervals
Warm-up: 15 min
Billat 30/30 Protocol:
30 sec at VO2 max pace (very hard)
30 sec at 50% VO2 max (jog/easy)
Continue for 12-20 min total
OR
5x3 min at 95-100% max HR
3 min easy recovery between
Cool-down: 15 min Zone 2
Saturday - Endurance Challenge
Option A: 2-hour Zone 2 effort
Option B: Sprint triathlon distance practice
Option C: Long hike with elevation (3+ hours)
Include: Natural intervals, skill work
Focus: Mental endurance, pacing
Sunday - Complete Rest + 36-Hour Fast Continuation
No structured exercise
Light walking only
Focus: Recovery, preparation, reflection
By now, you should know:
Week 11-12 Framework:
Create YOUR optimal protocol based on:
1. CGM glucose response data
2. Energy levels throughout day
3. Training performance
4. Sleep quality
5. Cognitive function
Document your "ideal day" for:
- Training days
- Rest days
- Social/flexible days
Suggested Sustainable Template:
Monday - Strength Benchmark
Test Day - Record all numbers:
A. Back Squat: Work to 1RM or 3RM
B. Deadlift: Work to 1RM or 3RM
C. Weighted Pull-up: Max reps at bodyweight, then test weighted
D. Push-ups: Max reps in 2 min
E. Plank: Max hold time
Tuesday - Conditioning Benchmark
Option A: 2000m Row Time Trial
Option B: 5K Run Time Trial
Option C: Assault Bike 10 min max calories
Compare to baseline or previous best
Wednesday - Recovery
Full recovery day
Mobility, sauna, cold exposure
Prepare for remaining tests
Thursday - Strength Maintenance
Moderate session - 70% intensity
Focus on movement quality
Include all major patterns
Friday - VO2 Max Retest
If lab test available: Schedule VO2 max test
If not: Cooper Test (12 min max distance)
Compare to baseline
Saturday - Functional Fitness Test
Complete assessment:
1. Grip strength (dynamometer)
2. Single-leg balance (eyes closed)
3. Vertical jump
4. Flexibility tests
5. Reaction time
Document all results
Sunday - Reflection & Planning
No exercise
Activities:
- Review all data from 3 months
- Compare to baseline
- Plan next phase
- Celebrate progress
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| Vitamin D3 | 5,000-10,000 IU | Morning with fat | Test levels; adjust to maintain 60-80 ng/mL |
| Vitamin K2 (MK-7) | 200 mcg | With D3 | Synergistic with D3 |
| Omega-3 (EPA/DHA) | 3-4g combined | With meals | Triglyceride form preferred |
| Magnesium Glycinate | 400-600mg | Evening | Split dose if needed |
| Creatine Monohydrate | 5g | Any time | Daily, no cycling needed |
| Supplement | Dosage | Timing | Cycling |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 500-1000mg | Morning, fasted | 5 days on, 2 days off |
| Trans-Resveratrol | 500mg | Morning with fat | With NMN |
| Quercetin | 500mg | Morning | 2 weeks on, 1 week off |
| Fisetin | 100-500mg | Morning | 2 days/month (high dose senolytic protocol) |
| Sulforaphane (or broccoli sprouts) | 10-20mg | Morning | Daily or cycle weekly |
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| CoQ10 (Ubiquinol) | 200-300mg | Morning with fat | Especially if over 40 |
| PQQ | 20mg | Morning | With CoQ10 |
| Alpha-Lipoic Acid | 300-600mg | Morning, fasted | R-ALA form preferred |
| Acetyl-L-Carnitine | 1-2g | Morning | Cognitive + mitochondrial |
| Supplement | Dosage | Timing |
|---|---|---|
| Caffeine | 100-200mg | 30-60 min pre |
| L-Citrulline | 6-8g | 30-60 min pre |
| Beta-Alanine | 3-5g | 30 min pre |
| Beetroot Extract | 500mg (or 500ml juice) | 60-90 min pre |
| Supplement | Dosage | Timing |
|---|---|---|
| EAAs or BCAAs | 10-15g | During session |
| Electrolytes | Per product | Sip throughout |
| Cyclic Dextrin | 25-50g | If carbs needed |
| Supplement | Dosage | Timing |
|---|---|---|
| Whey Protein Isolate | 30-40g | Within 30 min |
| Creatine | 5g | With protein |
| Tart Cherry Extract | 500mg | Recovery support |
| Supplement | Dosage | Timing | Mechanism |
|---|---|---|---|
| Lion's Mane | 1000mg | Morning | NGF, neurogenesis |
| Bacopa Monnieri | 300mg (50% bacosides) | Morning with food | Memory, adaptation |
| Phosphatidylserine | 100-300mg | Morning | Cortisol modulation |
| CDP-Choline (Citicoline) | 250-500mg | Morning | Acetylcholine precursor |
| Supplement | Dosage | Timing | Use Case |
|---|---|---|---|
| L-Theanine | 200mg | With caffeine | Focus without jitters |
| Alpha-GPC | 300-600mg | 30 min pre-task | Intense focus |
| Rhodiola Rosea | 200-400mg | Morning | Stress/fatigue |
| Modafinil* | 100-200mg | Morning only | Occasional use only |
*Note: Modafinil is prescription-only in most countries. Consult physician.
| Supplement | Dosage | Timing |
|---|---|---|
| Magnesium Glycinate | 300-400mg | 1-2 hours before bed |
| L-Theanine | 200mg | 1 hour before bed |
| Apigenin | 50mg | 30 min before bed |
| Glycine | 3g | 30 min before bed |
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| Melatonin | 0.3-0.5mg | 30 min before bed | Low dose only |
| Tart Cherry | 500mg | Evening | Natural melatonin |
| Reishi Mushroom | 1000mg | Evening | Calming adaptogen |
| CBD | 25-50mg | 1 hour before bed | If legal in your area |
| Day | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| NMN/Resveratrol | ✓ | ✓ | ✓ | ✓ | ✓ | ✗ | ✗ |
| Pre-workout | ✓ | ✓ | ✗ | ✓ | ✓ | ✗ | ✗ |
| Nootropic acute | PRN | PRN | ✗ | PRN | PRN | ✗ | ✗ |
Week 1-2: Full supplement protocol Week 3: Reduce Tier 2 & 3 by 50% Week 4: Full protocol resumes
Month 1-2: Standard protocol Month 3, Week 1-2: Supplement "vacation" - Tier 1 only Month 3, Week 3-4: Resume full protocol
UPON WAKING (Fasted):
- NMN: 500mg
- Trans-Resveratrol: 500mg (sublingual or with small fat)
MORNING (With Breakfast/First Meal):
- Vitamin D3: 5,000-10,000 IU
- Vitamin K2: 200mcg
- Omega-3: 2g
- CoQ10: 200mg
- Lion's Mane: 500mg
- Bacopa: 300mg
PRE-WORKOUT (30-60 min before):
- Caffeine: 100-200mg
- L-Citrulline: 6g
- Beta-Alanine: 3g
- Alpha-GPC: 300mg (cognitive days)
POST-WORKOUT:
- Protein: 30-40g
- Creatine: 5g
AFTERNOON (With Lunch):
- Omega-3: 1-2g
- Lion's Mane: 500mg
- Sulforaphane: 10mg
EVENING (With Dinner):
- Magnesium Glycinate: 200mg
BEFORE BED (30-60 min):
- Magnesium Glycinate: 200-400mg
- L-Theanine: 200mg
- Apigenin: 50mg
- Glycine: 3g
| Metric | Tool | Target Range | Action if Outside |
|---|---|---|---|
| HRV (RMSSD) | Oura/WHOOP | >Your baseline | Reduce intensity if <baseline |
| Resting HR | Oura/WHOOP | <60 bpm | Investigate if elevated >5 bpm |
| Sleep Score | Oura | >85 | Prioritize sleep if <75 |
| Body Temperature | Oura | ±0.5°F baseline | Watch for illness/overtraining |
| Morning Weight | Smart scale | ±2% baseline | Adjust hydration/nutrition |
| Ketones | Breath/blood meter | 0.5-2.0 mmol/L (keto days) | Adjust carbs if needed |
| Glucose (fasted) | CGM | 70-90 mg/dL | Investigate if consistently high |
| Metric | Tool | What to Track |
|---|---|---|
| Training Load | WHOOP/Garmin | Strain score, weekly trend |
| Heart Rate Zones | Chest strap | Time in each zone |
| Power Output | Power meter (cycling) | FTP, peak power |
| Velocity | Bar speed tracker | Strength training progress |
| RPE | Self-report | Every session, 1-10 scale |
| Metric | Tool | Target |
|---|---|---|
| HRV Trend | Evening reading | Should recover from morning |
| Stress Score | Garmin/WHOOP | Track daily patterns |
| Screen Time | Phone tracker | <2 hours after sunset |
| Last Meal Time | Manual log | >3 hours before bed |
WEEK OF: ___________
SLEEP METRICS:
- Average sleep duration: _____ hrs
- Average sleep efficiency: _____%
- Average HRV: _____ ms
- Average RHR: _____ bpm
- Deep sleep average: _____ min
- REM sleep average: _____ min
TRAINING METRICS:
- Total training hours: _____
- Zone 2 hours: _____
- High intensity sessions: _____
- Strength sessions: _____
- Average strain score: _____
- Recovery score trend: _____
NUTRITION METRICS:
- Average daily protein: _____ g
- Fasting hours completed: _____
- Ketone readings (if applicable): _____
- Notable glucose spikes: _____
COGNITIVE/MOOD:
- Average energy (1-10): _____
- Average focus (1-10): _____
- Average mood (1-10): _____
- Meditation minutes: _____
- N-back high score: _____
BODY COMPOSITION:
- Weight trend: _____
- Notable changes: _____
NOTES & ADJUSTMENTS FOR NEXT WEEK:
_________________________________
_________________________________
Minimum tests:
Compare to baseline and adjust:
Full panel recommended:
Complete baseline panel retest
Day 1-3: Baseline
Day 4-7: Systematic Testing
Day 8-10: Meal Combination Testing
Day 11-14: Optimization
| Metric | Optimal Range | Action |
|---|---|---|
| Fasting glucose | 70-85 mg/dL | Extend fast if elevated |
| Post-meal peak | <120 mg/dL | Modify meal composition |
| Time to peak | 45-60 min | Earlier = faster absorbing |
| Return to baseline | <2 hours | Longer = insulin resistance |
| 24-hour average | 80-100 mg/dL | Overall metabolic health |
| Glucose variability | <20 mg/dL SD | Lower = more stable |
BEDROOM OPTIMIZATION CHECKLIST:
Temperature:
☐ Room temperature: 65-68°F (18-20°C)
☐ Consider ChiliPad/Eight Sleep for bed cooling
☐ Breathable bedding materials
Light:
☐ Complete blackout (can't see hand in front of face)
☐ Blackout curtains or shades
☐ Cover all LED lights (electrical tape)
☐ No screens visible
Sound:
☐ White noise machine or app (if needed)
☐ Earplugs available
☐ Address any environmental noise
Air Quality:
☐ Air purifier with HEPA filter
☐ Humidity 40-60%
☐ Plants for air quality (optional)
EMF Reduction:
☐ Phone on airplane mode or outside room
☐ WiFi router off or distant
☐ No electronics within 3 feet of head
3 HOURS BEFORE BED:
- Last meal completed
- No intense exercise
- Dim household lights to 50%
2 HOURS BEFORE BED:
- Blue light blocking glasses on (orange/red)
- No work emails or stressful content
- Begin relaxation activities
1 HOUR BEFORE BED:
- All screens off
- Bedroom only activities
- Reading (paper book), stretching, journaling
- Supplements: Magnesium, L-theanine, apigenin, glycine
30 MINUTES BEFORE BED:
- Bedroom temperature set
- 5-10 min meditation or body scan
- Gratitude practice (3 things)
IN BED:
- 4-7-8 breathing or box breathing
- Sleep stories or yoga nidra (audio only)
- No clock watching
| Metric | Target | Priority |
|---|---|---|
| Total Sleep | 7-9 hours | High |
| Sleep Efficiency | >90% | High |
| Deep Sleep | 1.5-2 hours (15-20%) | High |
| REM Sleep | 1.5-2 hours (20-25%) | High |
| Sleep Latency | <15 minutes | Medium |
| Awakenings | <2 per night | Medium |
Morning Activation (5-10 min):
Wim Hof Method (Modified):
1. 30 deep breaths (full inhale, passive exhale)
2. After last exhale, hold breath empty
3. Hold until urge to breathe (typically 1-2 min)
4. Deep inhale, hold 15 sec
5. Repeat 3 rounds
Benefits: Increased alertness, stress resilience, alkalinity
Pre-Performance (3-5 min):
Box Breathing:
1. Inhale 4 seconds
2. Hold 4 seconds
3. Exhale 4 seconds
4. Hold 4 seconds
5. Repeat 5-10 cycles
Benefits: Calm focus, parasympathetic activation
Evening Wind-Down (10 min):
4-7-8 Breathing:
1. Inhale through nose 4 seconds
2. Hold breath 7 seconds
3. Exhale through mouth 8 seconds
4. Repeat 4-8 cycles
Benefits: Activates parasympathetic, promotes sleep
Stress Response (Acute):
Physiological Sigh:
1. Double inhale through nose (full + top-off)
2. Long, slow exhale through mouth
3. Repeat 2-3 times
Benefits: Fastest way to calm nervous system
Week 1-4: Foundation
Week 5-8: Development
Week 9-12: Integration
Progression Schedule:
| Week | Protocol | Duration | Temperature |
|---|---|---|---|
| 1-2 | Cold shower finish | 30-60 sec | As cold as available |
| 3-4 | Cold shower finish | 2-3 min | As cold as available |
| 5-6 | Dedicated cold shower | 3-5 min | As cold as available |
| 7-8 | Ice bath/cold plunge | 3-5 min | 50-59°F (10-15°C) |
| 9-12 | Ice bath/cold plunge | 5-10 min | 45-55°F (7-13°C) |
Cold Exposure Guidelines:
TIMING:
- Morning: Best for dopamine/norepinephrine boost
- NOT within 4 hours post-strength training (blunts hypertrophy)
- OK after endurance training
PROTOCOL:
1. Enter gradually or all at once (your preference)
2. Focus on slow, controlled breathing
3. Relax into the cold (don't tense)
4. Exit when time complete or shivering uncontrollable
5. Allow natural rewarming (no hot shower immediately)
FREQUENCY:
- 3-5x per week for adaptation
- 2-3x per week for maintenance
CONTRAINDICATIONS:
- Cardiovascular conditions (consult doctor)
- Raynaud's disease
- Cold urticaria
- Pregnancy
Sauna Protocol (Evidence-Based):
TRADITIONAL SAUNA (Finnish):
Temperature: 174-212°F (80-100°C)
Duration: 20-30 min total
Protocol: 2-3 rounds of 10-15 min
Rest between rounds: 2-5 min cool-down
Frequency: 4-7x per week for longevity benefits
INFRARED SAUNA:
Temperature: 120-150°F (49-66°C)
Duration: 30-45 min
Protocol: Single session
Frequency: 3-5x per week
POST-SAUNA:
- Rehydrate: 16-32 oz water + electrolytes
- Cool down: Cold shower or plunge (optional)
- Rest: 10-15 min before activity
Sauna + Cold Contrast Protocol:
1. Sauna: 15-20 min
2. Cold plunge: 2-3 min
3. Rest: 5 min
4. Repeat 2-3 times
5. End on cold for energy, heat for relaxation
LOWER BODY:
1. 90/90 Hip Stretch: 2 min each side
2. Couch Stretch: 90 sec each side
3. Pigeon Pose: 90 sec each side
4. Deep Squat Hold: 2 min total
5. Calf Stretch: 60 sec each side
UPPER BODY:
1. Thread the Needle: 10 each side
2. Wall Slides: 15 reps
3. Doorway Pec Stretch: 60 sec each side
4. Lat Stretch: 60 sec each side
5. Neck Circles: 10 each direction
SPINE:
1. Cat-Cow: 20 reps
2. Segmental Rotation: 10 each side
3. Child's Pose: 2 min
4. Prone Press-up: 10 reps
FOAM ROLLER SEQUENCE:
1. Thoracic spine: 2 min
2. Lats: 1 min each side
3. Glutes: 1 min each side
4. Quads: 1 min each side
5. IT band: 1 min each side (gentle)
6. Calves: 1 min each side
LACROSSE BALL WORK:
1. Pec minor: 1 min each side
2. Glute med: 1 min each side
3. Foot arch: 1 min each foot
Guidelines:
- Roll slowly (1 inch per second)
- Pause on tender spots 30-60 sec
- Breathe deeply throughout
- Avoid rolling directly on joints or spine
| Issue | Possible Cause | Solution |
|---|---|---|
| Morning fatigue | Poor sleep quality | Review sleep protocol, check HRV trend |
| Afternoon crash | Blood sugar dysregulation | Add protein/fat to lunch, check CGM |
| Constant low energy | Overtraining | Reduce training load 50% for 1 week |
| Keto flu | Electrolyte deficiency | Increase sodium (5-7g), potassium, magnesium |
| Exercise fatigue | Under-fueling | Increase carbs around workouts |
| Issue | Possible Cause | Solution |
|---|---|---|
| Can't fall asleep | Overstimulation | Earlier screen cutoff, add glycine |
| Waking at 3 AM | Blood sugar drop | Small protein snack before bed |
| Not feeling rested | Low deep sleep | Earlier dinner, reduce alcohol, add sauna |
| Racing mind | Cortisol dysregulation | Evening meditation, ashwagandha |
| Issue | Possible Cause | Solution |
|---|---|---|
| Plateaued strength | Insufficient recovery | Deload week, increase protein |
| Decreased HRV | Overreaching | Reduce volume 30%, prioritize sleep |
| Joint pain | Inflammation or overuse | Add collagen, reduce volume, check form |
| No progress | Insufficient stimulus | Progressive overload, vary rep ranges |
| Issue | Possible Cause | Solution |
|---|---|---|
| Bloating | Food sensitivity | Elimination diet, digestive enzymes |
| Constipation on keto | Low fiber/magnesium | Increase vegetables, add magnesium |
| Fasting discomfort | Electrolyte imbalance | Increase salt, add bone broth |
Ask yourself every Sunday:
PHYSICAL:
1. How is my energy on a scale of 1-10?
2. Am I recovering well between workouts?
3. Any new aches, pains, or issues?
4. How is my sleep quality?
MENTAL:
1. How is my focus and concentration?
2. Am I feeling motivated or burnt out?
3. Stress levels this week?
4. Mood stability?
PROGRESS:
1. Did I hit my training targets?
2. Did I follow the nutrition protocol?
3. What worked well this week?
4. What needs adjustment?
NEXT WEEK:
1. What's my primary focus?
2. Any schedule conflicts to plan around?
3. What's one thing I'll do better?
Consult a physician if:
Consult a specialist for:
After completing the 3-month intensive:
Keep Forever:
Cycle Periodically:
Annual Practices:
This protocol is designed to be comprehensive but should be personalized based on:
Key Principles:
Disclaimer: This protocol is for educational purposes. Consult healthcare providers before starting any new supplement, dietary, or exercise regimen, especially if you have pre-existing health conditions or take medications.
Protocol Version 1.0 | Created for Advanced Biohackers | Update quarterly based on emerging research
Disclaimer: This plan is for informational purposes only. Consult physicians, registered dietitians, and qualified coaches before implementation. Many interventions (e.g., rapamycin, prolonged fasting, intense protocols) require medical supervision. Individual genetics, health status, and medications drastically alter risk/benefit. Discontinue any protocol causing injury, illness, or distress. This is not medical advice.
Non-negotiable foundation. Skipping = wasted effort or harm.
Goal: Establish rhythms, identify personal response curves, minimize variables.
| Category | Supplement | Dosage & Timing | Notes |
|---|---|---|---|
| Foundational | Magnesium Glycinate | 400mg w/ dinner | Improves NREM sleep |
| Vitamin D3 + K2 | 5000IU D3 + 200mcg K2 AM | Dose based on baseline | |
| Omega-3 (EPA/DHA) | 2g EPA/DHA w/ largest fats meal | Target RBC Omega-3 >8% | |
| NAD+ Support | NR (Chromadex®) | 250mg AM, 125mg PM | Alternative: NMN 150mg AM |
| TMG (Trimethylglycine) | 500mg AM | Mitigates methyl drain | |
| Autophagy/Senolytic | Spermidine | 1mg AM | From wheat germ extract |
| Fisetin | None this month | Baseline before pulse | |
| Exercise Support | Creatine Monohydrate | 5g AM daily | Loading not required |
| Beta-Alanine | 3.2g pre-workout | Split dose if paresthesia | |
| Cognitive | L-Theanine | 100mg w/ caffeine | 1:2 ratio |
| Bacopa Monnieri | 300mg AM | Standardized to 50% bacosides | |
| GI/Microbiome | Spore-based Probiotic | 1 cap AM | Bacillus coagulans |
| Prebiotic Fiber | 10g PHGG w/ breakfast | ||
| Cycling: NR paused Week 6. Introduce new supplement every 3 days; log reactions. |
Goal: Introduce targeted hormesis, refine based on Month 1 data.
Goal: Integrate protocols, establish long-term rhythms, prepare for sustainability.
The most advanced biohack is listening to your biology. This protocol provides structure, but your data is the compass. True longevity isn't about stacking interventions—it's about creating sustainable, joyful rhythms that your body thrives within. After month 3, focus on consistency over complexity.
"The master has failed more times than the beginner has even tried." — Prioritize regeneration as fiercely as performance. Track, adapt, and honor your unique biology.
© Chronos Protocol v1.0 | Developed with reference to research from Sinclair Lab, Buck Institute, WHOOP Science, Levels Health. Updated Q1 2024.
Always verify supplement quality (3rd-party certs: NSF, USP, Informed Choice). Avoid proprietary blends.
Write a pro-level buy-side investment memo with valuation and diligence questions.
Build a simplified LBO with returns and sensitivities.
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
This dish explores the liminal space where ocean meets shore—that precise moment when a wave retreats and leaves behind its treasures. The unusual pairing of Hokkaido sea urchin with white chocolate challenges the diner's expectations, using the chocolate's dairy sweetness to amplify the uni's oceanic butteriness while creating a cognitive dissonance that resolves into harmony.
The narrative unfolds in three "tidal movements":
Each bite should transport the guest to standing barefoot on cold morning sand, watching the Pacific recede.
| Component | Technique | Purpose |
|---|---|---|
| Sea Urchin & White Chocolate Velouté | Emulsification, spherification | Base sauce, umami-sweet foundation |
| Kombu-Cured Hokkaido Scallop | Kobujime curing | Textural protein, oceanic depth |
| Sea Buckthorn Gel | Fluid gel technology | Acidity, brightness, coastal terroir |
| Smoked Dulse Tuile | Dehydration, smoking | Texture, visual drama |
| Samphire & Coastal Herb Salad | Precise blanching, raw elements | Freshness, vegetal contrast |
| Frozen White Chocolate "Sand" | Cryogenic freezing | Temperature play, textural surprise |
| Dashi Air | Lecithin aeration | Aromatic ephemeral element |
| Sea Salt Crystals (Maldon, smoked) | Finishing | Seasoning, crunch |
The heart of the dish—where the unusual pairing lives
Yield: 8 portions | Prep: 45 min | Difficulty: Advanced
Ingredients:
Method:
Prepare the dashi base: Combine 500ml soft water with 15g kombu. Cold-steep for 12 hours. Bring to 60°C/140°F, remove kombu. Add 20g katsuobushi, steep 4 minutes, strain through coffee filter. Reserve 150ml.
Create the chocolate liaison: Gently melt white chocolate to exactly 40°C/104°F using a bain-marie. This temperature prevents fat separation and maintains emulsification capacity.
Build the velouté:
Finish the sauce:
Reserve remaining 50g uni for plating (pristine whole lobes)
Chef's Notes:
72-hour cure for concentrated oceanic essence
Yield: 8 portions | Prep: 15 min active, 72 hours curing
Ingredients:
Method:
Prepare kombu: Lightly wipe with damp cloth (do not wash—preserve the white umami powder). Brush both sides with sake.
Prepare scallops: Remove side muscle. Pat completely dry. Season lightly with fine salt.
First cure (Day 1): Place scallops between kombu sheets in a single layer. Wrap tightly in plastic film, eliminating all air. Place between two sheet pans with 2kg weight on top. Refrigerate.
Turn and refresh (Day 2): Unwrap, flip scallops, brush kombu with mirin. Rewrap with fresh plastic. Continue weighted cure.
Final rest (Day 3): Remove weight for final 12 hours. The scallops should be firm but yielding, with a translucent, amber-tinged appearance.
Slice for service: Using a very sharp yanagiba, slice each scallop horizontally into 3 discs (approximately 8mm thick). Reserve between damp towels.
Chef's Notes:
Fluid gel technique for perfect sauce behavior
Yield: 200g | Prep: 30 min plus setting
Ingredients:
Method:
Combine purée, syrup, and agar in a saucepan. Whisk thoroughly.
Bring to a full boil, whisking constantly. Boil for 2 minutes to fully hydrate agar.
Pour into a flat container to set (approximately 1cm depth). Refrigerate until firm (minimum 2 hours).
Cut set gel into cubes. Transfer to a high-powered blender.
Blend on high for 3-4 minutes, scraping down sides, until perfectly smooth with no granular texture. The gel should be pourable but hold its shape when piped.
Pass through a fine sieve. Season with ascorbic acid and salt.
Transfer to a squeeze bottle. Refrigerate.
Chef's Notes:
Architectural element with deep umami
Yield: 16 tuiles | Prep: 45 min plus dehydration
Ingredients:
Method:
Rehydrate dulse: Soak in cold water for 10 minutes. Drain, squeeze dry, and roughly chop.
Create batter: Blend dulse with dashi until smooth. Strain, pressing to extract liquid. Whisk liquid with tapioca starch and oil until no lumps remain.
Form tuiles: On silicone-lined dehydrator trays, spread batter into thin, organic wave shapes (approximately 8cm × 3cm, 2mm thick). Use an offset spatula.
Dehydrate: Set dehydrator to 55°C/131°F. Dry for 8-10 hours until completely crisp and translucent.
Cold smoke: Arrange tuiles on a perforated tray. Cold smoke with applewood for 15 minutes using a smoking gun in a covered container.
Store: Keep in an airtight container with silica gel packets. Use within 24 hours.
Chef's Notes:
Raw and blanched elements for textural contrast
Yield: 8 portions | Prep: 20 min
Ingredients:
For Lemon Oil:
Method:
Prepare samphire: Trim woody ends. Blanch in heavily salted boiling water for exactly 45 seconds. Shock in ice water. Drain on paper towels.
Prepare other elements: Keep sea purslane, oyster leaves, ice plant, and fennel fronds raw. Store between damp paper towels until plating.
Dress at service: Toss samphire lightly with lemon oil. Season other elements with a few drops of oil and fleur de sel.
Chef's Notes:
Cryogenic technique for temperature contrast
Yield: 200g | Prep: 30 min
Ingredients:
Method:
Create chocolate powder: Melt white chocolate to 40°C/104°F. In a food processor, combine maltodextrin and coconut powder. With processor running, slowly drizzle in melted chocolate. Process until it forms a dry, sandy powder.
Season: Pulse in ground Maldon salt.
Freeze at service: Working quickly, place chocolate sand in a metal bowl. Carefully pour liquid nitrogen over the sand while stirring with a metal spoon. Continue until sand reaches approximately -40°C/-40°F.
Plate immediately: The sand will hold its frozen state for approximately 90 seconds at room temperature.
Chef's Notes:
Ephemeral aromatic element
Yield: 500ml foam | Prep: 10 min
Ingredients:
Method:
Combine dashi, lecithin, and white soy in a deep container.
Using an immersion blender tilted at the surface, aerate the liquid by blending at the air-liquid interface.
Continue until a thick layer of stable bubbles forms (approximately 3-4 minutes).
Let rest 30 seconds. Skim the top layer of fine, stable bubbles for plating.
Chef's Notes:
| Ingredient | Source Recommendation | Substitution |
|---|---|---|
| Hokkaido Uni | Maruhide Marine (Santa Barbara) or direct from Hokkaido via Regalis Foods | Santa Barbara uni (slightly sweeter, less briny) |
| Hokkaido Scallops | True World Foods, Browne Trading Co. | Maine diver scallops (ensure dry-packed) |
| Valrhona Ivoire | Professional pastry suppliers, Valrhona direct | Callebaut W2 (higher sugar, adjust accordingly) |
| Ma-Kombu | Mitsuwa, Japanese grocery, or Umami Insider | Any high-grade kombu; avoid thin varieties |
| Sea Buckthorn Purée | Perfect Purée of Napa Valley, Boiron | Fresh berries (in season), passion fruit + citrus (different but workable) |
| Dulse | Maine Coast Sea Vegetables, Atlantic Holdfast | Nori (less complex flavor) |
| Samphire | Specialty produce (Baldor, FreshPoint), coastal foragers | Thin haricots verts (blanched), sea beans |
| Oyster Leaves, Sea Purslane | Koppert Cress, local foragers | Purslane, micro herbs |
| Tapioca Maltodextrin | Modernist Pantry, WillPowder | N-Zorbit M (identical product) |
Vessel: Custom-made shallow bowl in matte white ceramic with an undulating, tide-pool-inspired depression (approximately 25cm diameter). Alternatively, a wide, shallow slate plate.
The Composition (12 o'clock facing guest):
[Dashi Air - ethereal cloud, 2 o'clock]
○ ○ ○
○ ○ ○ ○
[Dulse Tuile - [Frozen Sand -
standing wave, crescent sweep,
10 o'clock] 4-5 o'clock]
╱ ░░░░
╱ ░░░░░░
╱ ░░░░░░░░
◉ ◉ ◉ [Scallop discs -
◉ ◉ ◉ overlapping, center]
◉ ◉ ◉
[Sea Buckthorn ════════════ [Velouté -
Gel - dots, ════════════ poured tableside,
scattered ════════════ pool beneath
6-8 o'clock] scallops]
• • •
• •
[Uni Lobes - 2 pristine pieces,
nestled at 7 o'clock]
🟠 🟠
[Herb Salad - naturalistic scatter across plate,
avoiding center pool]
🌿 🌿 🌿
🌿 🌿
Plating Sequence:
Frozen sand first: Using a small offset spatula, create a crescent sweep of frozen sand along the 4-5 o'clock position. Work quickly.
Scallop arrangement: Shingle 3 scallop discs in the center, slightly overlapping like scales or shells.
Uni placement: Nestle 2 pristine uni lobes at 7 o'clock, just touching the scallop arrangement.
Sea buckthorn dots: Using squeeze bottle, place 5-7 small dots of gel in an organic scatter (6-8 o'clock).
Herb salad: Arrange samphire, sea purslane, oyster leaves, ice plant, and fennel fronds in a naturalistic scatter, as if washed up by a wave. Avoid covering the scallops or uni.
Dulse tuile: Lean one tuile vertically against the scallop arrangement at 10 o'clock, creating height and drama.
Dashi air: Spoon a cloud of dashi air at 2 o'clock, allowing some bubbles to drift toward center.
Tableside finish: Bring the warm velouté in a small copper pot. Pour approximately 50ml around (not over) the scallops, allowing it to pool beneath and around the composition.
Final touch: Finish with 3-4 Maldon flakes and one pinch of smoked salt over the uni.
Temperature Considerations:
Timing:
Guest Guidance: The captain should explain: "We invite you to begin with the sea urchin and a touch of the velouté to experience the central pairing. Then explore the plate freely—the frozen sand will melt, the air will dissipate, and the dish will evolve as you eat, just as the tide transforms the shore."
Wine Pairing Suggestion:
3 Days Before:
1 Day Before:
Day of Service:
This dish succeeds when the diner experiences genuine surprise followed by recognition—the white chocolate-uni pairing should feel impossible until it feels inevitable. The technical elements serve the narrative: the frozen sand melting into sweetness, the air disappearing like sea spray, the tuile shattering like dried kelp underfoot.
The true Michelin 3-star quality lies not in complexity for its own sake, but in the emotional transportation of the guest. When executed properly, "Tidal Memory" should make someone close their eyes and smell the ocean, even in a landlocked dining room.
"Cooking is about transformation—of ingredients, yes, but ultimately of the person eating."
A Michelin 3-Star Composition by Chef Élise Valère
"Where the ice remembers the sea."
Arctic Dawn is a culinary elegy to the fragile Arctic ecosystem, conceived during a residency with Inuit elders and marine biologists in Svalbard. It captures a single, transcendent moment at dawn: the last breath of night dissolving into light across the ice-choked fjords. The dish is not merely food—it is edible philosophy. The Hokkaido scallop embodies the Arctic ice (pristine, cold, resilient); the Osetra caviar, the deep ocean’s ancient wisdom; the whisper of white chocolate, the memory of coastal flora carried on the wind; the sea buckthorn, the tart resilience of life clinging to the tundra. The birch tuile evokes the northern boreal forests; the horseradish snow, the crystalline breath of the air. Every technique honors minimal intervention and maximal intentionality. Proceeds from this dish support Arctic conservation via the Polar Futures Initiative.
White Chocolate (35% Valrhona Ivoire) + Osetra Caviar
Why it works: Cocoa butter’s neutral fat carries caviar’s umami without sweetness dominance. The white chocolate’s subtle vanilla note harmonizes with caviar’s oceanic salinity, creating a savory velvet that amplifies texture and depth—never sweetness. Inspired by Inuit traditions of pairing fat-rich marine foods with wild botanicals, reimagined through French technique. Rigorous sensory trials confirmed: 0.3g white chocolate per serving is the precise threshold where flavor synergy begins.
| Ingredient | Sourcing Directive | Rationale |
|---|---|---|
| Hokkaido Scallop | Toyosu Market, Tokyo (via Browne Trading Co.) | Line-caught, 48-hours post-harvest. Only Mizuhopecten yessoensis. |
| Kaluga Caviar | Kaviari (France) or Marshallberg Farms (USA) | CITES-certified, closed-cycle aquaculture. Avoids beluga. |
| Valrhona Ivoire 35% | Valrhona Direct | Single-origin, ethically sourced cocoa butter. |
| Sea Buckthorn | Roland Foods frozen puree (or Wild Alaskan forage) | High in palmitoleic oil; pH 2.8—critical for spherification. |
| Birch Syrup | Crown Maple (NY) or Wild Canadian Harvest | Tapped sustainably; 40:1 sap:wine ratio. |
| Micro Shiso | Local hydroponic farm (e.g., Gotham Greens) | Zero food miles; harvested pre-service. |
| Liquid Nitrogen | Culinary-grade LN₂ | Certified food-safe; handled by trained staff only. |
All tools sanitized; mise en place chilled. Wear cryo-gloves for LN₂ steps.
Texture: Silky-translucent core with aromatic smoke veil
Texture: Silk-smooth, temperature-stable sauce
Texture: Delicate gel spheres with explosive tartness
Texture: Crisp, umami-rich "bark"
Texture: Ethereal frozen foam
"We do not cook flavors. We cook memories. This dish is not about what you taste—it is about what you feel when the ice remembers the sea."
— Chef Élise Valère, Éphémère, Paris
Note: Service requires briefing guests on the dish’s conservation partnership. A single bite, a lifetime of reflection. 🌍✨
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