Compare Claude Opus 4.6 by Anthropic against DeepSeek R1 0528 by DeepSeek, context windows of 1.0M vs 164K, tested across 24 shared challenges. Updated February 2026.
19 challenges
Tests an AI's randomness and creativity
Here are 5 jokes:
Why don't scientists trust atoms? Because they make up everything!
Why did the scarecrow win an award? Because he was outstanding in his field!
What do you call a fake noodle? An impasta!
Why don't eggs tell jokes? Because they'd crack each other up!
What did the ocean say to the beach? Nothing, it just waved.
All 5 jokes are unique — each one has a different setup, punchline, and subject matter (atoms, scarecrows, noodles, eggs, and the ocean).
Here are 5 jokes, followed by an assessment of uniqueness:
Joke 1: Why don't scientists trust atoms? Because they make up everything!
Joke 2: What do you call a fake noodle? An impasta!
Joke 3: Why did the scarecrow win an award? Because he was outstanding in his field!
Joke 4: Why don't skeletons fight each other? They don't have the guts.
Joke 5: What do you call a bear with no teeth? A gummy bear!
All 5 jokes are distinct in theme, punchline, and structure. No duplicates exist.
Final Count: 5 unique jokes (out of 5).
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 humor and creative writing ability
(Start Confident, Slightly Exasperated)
"Alright, so I've reached that age where my hobbies are basically... avoidance. Seriously. My main pastime? Finding new ways to not do the things I absolutely have to do. I spent three hours yesterday researching 'ergonomic desk chairs'... because I was avoiding answering one email. One email! By the time I found the perfect lumbar support, I'd forgotten what the email was even about. Probably something vital, like, 'Your fridge is running.'"
(Shift to Grocery Store Frustration)
"And speaking of avoidance, let's talk grocery stores. Specifically, self-checkout. Who designed this psychological torture chamber? It's like they hired the ghost of a suspicious Soviet border guard to program the machines. 'Please place the item in the bagging area.' I DID! It's RIGHT THERE! 'Unexpected item in bagging area.' Unexpected?! Karen, it's a BANANA! You scanned it! You knew it was coming! What did you expect to be in the bagging area? A badger? A signed Picasso? CALM DOWN!
(Mime frantic scanning/glancing around) "And the pressure! You feel like the entire store is watching, judging your scanning technique. Beep. Too slow? Beep. Too fast? Did I double-scan that yogurt? Is security eyeing me? Suddenly, buying broccoli feels like smuggling state secrets. 'Just act natural... scan the kale... look innocent...' I swear, I leave there more stressed than if I'd just done my taxes... while being audited."
(Transition to Dating/Social Media)
"This constant low-grade panic translates perfectly to modern dating, right? Dating apps! It's like applying for a job where the only qualification is looking vaguely acceptable in bad lighting while holding a fish. 'Swipe right if you love adventures!' Buddy, your 'adventure' is trying a new flavor of Pringles. Mine is remembering to put the bins out. Let's be real.
(Mimic scrolling, looking unimpressed) "And the profiles! Everyone's 'not looking for drama.' Translation: 'I am the drama.' Everyone 'loves to laugh.' Yeah, at other people's misfortune, probably! And the pictures! It's all hiking shots. 'Look at me conquering this mild incline!' Sir, I can see the parking lot right there. That's not hiking, that's... walking slightly upwards near your car. Impressive."
(Shift to Roommate/Housemate Dynamics)
"Even home isn't safe! Living with people? Forget it. My roommate and I communicate entirely through passive-aggressive Post-it notes and strategically rearranged fridge items. I moved his expired milk to the very back yesterday. That's our version of declaring war. He retaliated by leaving ONE dirty fork in the sink. Just one! Sitting there... mocking me. It's like Cold War espionage, but with Tupperware.
(Lean in conspiratorially) "And the noises! Why is chewing so LOUD? How does one person generate the sound of a small avalanche just... eating cereal? At 3 AM? It's unnatural! I lie in bed thinking, 'Is that... granola? Or is he secretly dismantling a wardrobe in there?'"
(Bring it Home - Callback)
"It's all just... too much! We're constantly being scanned, judged, swiped on, passively-aggressived at... * (Deep breath)* Honestly? Sometimes I miss just... buying bananas from an actual human. Someone who doesn't accuse the banana of being 'unexpected.' Someone who might even say, 'Paper or plastic?' Remember that? Simpler times!
(Final Punchline) "But nah, I'll stick to self-checkout. Because interacting with a real cashier? That sounds terrifying. What if they... make eye contact? Or worse... make small talk? Nope. I'll take my chances with the paranoid robot overlord, thank you. At least it understands my deep desire to just grab my groceries and get the hell out of there... without being scanned."
(Smile, Nod, Exit) "Thanks, you've been great!"
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
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. HTML5 Game
I'll create an interactive Super Mario Bros.-inspired game using HTML5 Canvas and JavaScript. This will include Mario character control, platforms, enemies, coins, and Nintendo-style visuals - all in a single 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. HTML5 Edition</title>
<style>
body {
margin: 0;
padding: 0;
display: flex;
justify-content: center;
align-items: center;
height: 100vh;
background: linear-gradient(to bottom, #1a1a5a, #4a4a8f);
font-family: 'Courier New', monospace;
overflow: hidden;
user-select: none;
}
#game-container {
position: relative;
width: 800px;
height: 500px;
box-shadow: 0 0 20px rgba(0, 0, 0, 0.7);
border-radius: 8px;
overflow: hidden;
}
#game-canvas {
background: linear-gradient(to bottom, #6bb9f0, #1e88e5);
width: 100%;
height: 100%;
cursor: pointer;
}
#ui-overlay {
position: absolute;
top: 0;
left: 0;
width: 100%;
padding: 10px;
box-sizing: border-box;
color: white;
font-size: 18px;
display: flex;
justify-content: space-between;
text-shadow: 2px 2px 4px rgba(0, 0, 0, 0.5);
}
#start-screen {
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 100%;
background: linear-gradient(135deg, #e74c3c, #c0392b);
display: flex;
flex-direction: column;
justify-content: center;
align-items: center;
color: white;
z-index: 10;
}
#start-screen h1 {
font-size: 48px;
margin-bottom: 20px;
text-shadow: 4px 4px 8px rgba(0, 0, 0, 0.5);
letter-spacing: 2px;
color: #f1c40f;
}
#start-screen p {
font-size: 24px;
margin: 10px;
text-align: center;
max-width: 80%;
}
#start-button {
margin-top: 30px;
padding: 12px 30px;
font-size: 22px;
background: #27ae60;
border: none;
border-radius: 50px;
color: white;
cursor: pointer;
transition: all 0.2s;
box-shadow: 0 4px 8px rgba(0, 0, 0, 0.3);
}
#start-button:hover {
background: #2ecc71;
transform: scale(1.05);
}
#controls {
display: flex;
gap: 20px;
margin-top: 20px;
background: rgba(0, 0, 0, 0.5);
padding: 15px;
border-radius: 10px;
}
.key {
display: inline-block;
width: 40px;
height: 40px;
background: #333;
border-radius: 5px;
text-align: center;
line-height: 40px;
font-weight: bold;
box-shadow: inset -2px -2px 4px rgba(0,0,0,0.4);
margin: 0 5px;
}
#game-over, #level-complete {
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 100%;
background: rgba(0, 0, 0, 0.85);
display: flex;
flex-direction: column;
justify-content: center;
align-items: center;
color: white;
z-index: 9;
display: none;
}
#game-over h2, #level-complete h2 {
font-size: 60px;
margin: 0;
colorTests an AI's ability to create a detailed world map in SVG format
Generate SVG art of a randomly chosen animal in a setting of its choosing.
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
Develop a cutting-edge 3-month longevity plan for a biohacker.
Metabolic Panel:
Hormonal Panel:
Inflammatory Markers:
Nutrient Status:
Organ Function & Aging:
Advanced Longevity Markers (optional but recommended):
Primary Goals: Establish circadian rhythm mastery, gut optimization, metabolic flexibility, movement foundation, stress resilience baseline
| Supplement | Dosage | Purpose | Notes |
|---|---|---|---|
| NMN (nicotinamide mononucleotide) | 500 mg sublingual | NAD+ precursor, cellular energy | Take sublingual for better absorption; Renue By Science or ProHealth brand |
| Trans-Resveratrol | 500 mg | Sirtuin activation, synergist with NMN | Take with fat source (yogurt/olive oil); Micro-encapsulated form preferred |
| Vitamin D3 | 5,000–10,000 IU (dose based on baseline levels) | Immune, bone, gene expression | Target serum 60–80 ng/mL; take with K2 and fat |
| Vitamin K2 (MK-7) | 200 mcg | Calcium metabolism, synergist with D3 | Prevents arterial calcification |
| Omega-3 (EPA/DHA) | 2g EPA / 1g DHA | Anti-inflammatory, membrane fluidity, brain | Molecular-distilled; Nordic Naturals or Carlson; target Omega-3 Index >8% |
| Magnesium L-Threonate | 1,000 mg (144 mg elemental Mg) | Brain magnesium, cognitive function | Crosses BBB; Magtein brand |
| B-Complex (methylated) | 1 capsule | Methylation support, energy | Must contain methylfolate + methylcobalamin; Thorne Basic B or Seeking Health |
| Creatine Monohydrate | 5g | Cognitive + muscular performance, neuroprotection | Creapure brand; mix in water/shake; take daily, no cycling needed |
| Vitamin C (liposomal) | 1,000 mg | Antioxidant, collagen synthesis, immune | Liposomal for absorption; LivOn Labs |
| Supplement | Dosage | Purpose | Notes |
|---|---|---|---|
| Sulforaphane (or broccoli sprout extract) | 10–20 mg sulforaphane equivalent | Nrf2 activation, detox pathways | Avmacol or BROQ brands; or grow broccoli sprouts |
| Quercetin Phytosome | 500 mg | Senolytic (mild), anti-inflammatory | Thorne Quercetin Phytosome for absorption |
| CoQ10 (Ubiquinol form) | 200 mg | Mitochondrial function, heart health | Kaneka ubiquinol; take with fat |
| Alpha-Lipoic Acid (R-ALA) | 300 mg | Universal antioxidant, glucose metabolism | R-form only; take on empty stomach if tolerated |
| Supplement | Dosage | Purpose | Notes |
|---|---|---|---|
| Magnesium Glycinate | 400 mg (before bed) | Sleep, muscle relaxation, stress | In addition to morning threonate; different forms serve different purposes |
| Apigenin | 50 mg | Sleep quality, CD38 inhibition (protects NAD+) | Found in chamomile; Andrew Huberman protocol |
| L-Theanine | 200 mg | GABA modulation, calm focus, sleep onset | Only if needed; some people are non-responders |
| Tart Cherry Extract | 500 mg | Natural melatonin source, recovery | Preferred over synthetic melatonin for Month 1 |
Eating Window: 16:8 intermittent fasting
During fasting window (allowed):
Training Days (4 days/week):
Rest Days (3 days/week):
Protein Sources (prioritize):
Fat Sources:
Carbohydrate Sources (emphasize low-glycemic, high-fiber):
Foods to Eliminate Completely:
TRAINING DAY EXAMPLE:
Meal 1 (11:00 AM — Break-fast):
Meal 2 (2:30 PM — Pre-training fuel, eaten 90 min before workout):
Post-Workout Shake (5:00 PM):
Meal 3 (6:30 PM — Dinner):
Daily Totals: ~2,100 kcal | P: 152g | F: 103g | C: 137g (Adjust portions up/down based on individual needs)
REST DAY EXAMPLE:
Meal 1 (11:00 AM):
Meal 2 (2:30 PM):
Meal 3 (6:30 PM):
Daily Totals: ~1,500 kcal | P: 115g | F: 90g | C: 57g
During the last 3 days of Month 1 (Days 26–28), implement a Prolon-style FMD:
| Day | Calories | Composition |
|---|---|---|
| Day 1 | 1,100 kcal | 10% protein, 56% fat, 34% carb |
| Day 2 | 800 kcal | 9% protein, 44% fat, 47% carb |
| Day 3 | 800 kcal | 9% protein, 44% fat, 47% carb |
Allowed foods during FMD: Vegetable soups, olives, small portions of nuts, herbal teas, small amounts of kale chips, flax crackers, 1 tbsp EVOO per meal. This triggers autophagy, stem cell regeneration, and metabolic reset without full water fasting.
Refeeding (Day 29): Break with bone broth, then small meal of easily digestible foods. Gradually resume normal eating over 24 hours.
| Day | Focus | Duration | Intensity |
|---|---|---|---|
| Monday | Strength A — Upper Push/Pull | 55 min | Moderate-High |
| Tuesday | Zone 2 Cardio | 45–60 min | Low (conversational) |
| Wednesday | Strength B — Lower Body + Core | 55 min | Moderate-High |
| Thursday | Active Recovery + Mobility | 30–40 min | Low |
| Friday | Strength C — Full Body + Power | 55 min | Moderate-High |
| Saturday | Zone 2 Cardio + Zone 5 Finisher | 50–65 min | Low + High |
| Sunday | Full Rest or Gentle Walk (nature) | 30–60 min | Very Low |
MONDAY — Strength A: Upper Push/Pull
Warm-up (10 min):
Main Work (40 min):
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 x 6–8 | 3-1-1-0 | 2.5 min | RPE 7–8; progressive overload weekly |
| Weighted Pull-ups (or Lat Pulldown) | 4 x 6–8 | 3-1-1-0 | 2.5 min | Add weight when 4x8 achieved |
| Seated DB Overhead Press | 3 x 8–10 | 2-1-1-0 | 2 min | |
| Cable Row (close grip) | 3 x 10–12 | 2-1-2-0 | 90 sec | Squeeze at contraction |
| Dips (weighted if possible) | 3 x 8–12 | 2-0-1-0 | 90 sec | |
| Face Pulls | 3 x 15–20 | 2-1-2-0 | 60 sec | Posterior delt health |
Finisher:
Cool-down (5 min):
WEDNESDAY — Strength B: Lower Body + Core
Warm-up (10 min):
Main Work (40 min):
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Back Squat (or Front Squat) | 4 x 6–8 | 3-1-1-0 | 3 min | Depth: hip crease below knee |
| Romanian Deadlift | 4 x 8–10 | 3-1-1-0 | 2.5 min | Hamstring focus; hip hinge mastery |
| Bulgarian Split Squat | 3 x 10/leg | 2-1-1-0 | 90 sec/leg | Hold DBs; balance + unilateral strength |
| Leg Curl (Nordic if possible) | 3 x 8–12 | 3-0-1-0 | 90 sec | Nordic curl eccentrics if gym allows |
| Pallof Press | 3 x 12/side | 2-2-2-0 | 60 sec | Anti-rotation core stability |
| Dead Bug | 3 x 10/side | Controlled | 60 sec | Full exhale at extension |
| Calf Raises (standing) | 4 x 12–15 | 2-2-1-0 | 60 sec | Full ROM; pause at bottom stretch |
Finisher:
FRIDAY — Strength C: Full Body + Power
Warm-up (10 min):
Main Work (40 min):
| Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|
| Trap Bar Deadlift | 4 x 5–6 | Explosive up, 3 sec down | 3 min | Heavy; RPE 8 |
| Barbell Push Press | 3 x 6–8 | Explosive | 2.5 min | Power development |
| Weighted Chin-ups | 3 x 6–8 | 2-1-1-0 | 2.5 min | |
| DB Walking Lunges | 3 x 10/leg | 2-0-1-0 | 2 min | |
| Cable Woodchops | 3 x 12/side | Controlled | 60 sec | Rotational power |
| KB Swings | 3 x 15 | Explosive | 90 sec | Hip power; cardiovascular |
| Hanging Leg Raises | 3 x 10–15 | Controlled | 60 sec | Grip + core |
ZONE 2 SESSIONS (Tuesday + Saturday):
What is Zone 2? Heart rate at which you can maintain nasal breathing and hold a conversation. Approximately 60–70% of max HR. For most people: 120–150 bpm depending on age and fitness.
Calculate your Zone 2:
Modalities (choose one per session; vary for engagement):
Duration: 45–60 minutes Frequency: Minimum 150 minutes Zone 2 per week (Peter Attia protocol)
Why: Zone 2 training improves mitochondrial density, fat oxidation, metabolic flexibility, and is the single most impactful exercise modality for longevity according to current evidence.
SATURDAY ZONE 5 FINISHER (after Zone 2 session):
30–40 minute session:
Temperature:
Light:
Sound:
Air Quality:
T-minus 2 hours (e.g., 8:30 PM for 10:30 PM bedtime):
T-minus 1.5 hours:
T-minus 1 hour:
T-minus 15 minutes:
| Metric | Target | Notes |
|---|---|---|
| Total Sleep | 7–8 hours | Actual sleep, not time in bed |
| Sleep Latency | <20 minutes | Time to fall asleep |
| REM Sleep | 1.5–2 hours (20–25%) | Critical for memory consolidation |
| Deep Sleep (SWS) | 1–1.5 hours (15–20%) | Growth hormone release, physical recovery |
| Sleep Efficiency | >85% | Time asleep / time in bed |
| HRV during sleep | Trending upward over weeks | Sign of recovery and parasympathetic tone |
| Resting HR during sleep | Trending downward | Cardiovascular efficiency |
| Wake episodes | <2 per night |
Week 1–2: 10 minutes/day Week 3–4: 15 minutes/day
Protocol: Vipassana-style body scan or focused attention meditation
Daily Morning Breathwork (5–10 minutes, after meditation):
Wim Hof Method (Modified):
Benefits: Increases norepinephrine, reduces inflammation (proven in RCTs), improves stress tolerance, alkalizes blood temporarily, enhances focus.
Caution: Perform seated or lying down. Never in water or while driving.
Equipment: Elite HRV app + compatible chest strap (Polar H10) or use Oura Ring passive HRV
Protocol:
Week 1–2: Morning HRV readings only (2-minute seated reading upon waking, before standing)
Week 3–4: Begin resonance frequency breathing
HRV Targets:
Protocol: Gradual Cold Water Immersion
Week 1: End showers with 30 seconds of cold water (as cold as tap allows) Week 2: 60 seconds cold at end of shower Week 3: 90 seconds cold; begin dedicated cold plunge if available (50–59°F / 10–15°C) Week 4: 2–3 minutes cold plunge at 50–59°F, 3x/week minimum
Timing: Morning preferred (dopamine increase lasts 3–5 hours) Key rules:
Benefits: 2.5x dopamine increase (lasting hours), norepinephrine surge, brown fat activation, improved insulin sensitivity, mental resilience, reduced inflammation.
Sauna Protocol:
Hydration during sauna: 16 oz water with electrolytes before and after
Benefits: Heat shock protein activation (cellular repair), growth hormone increase (up to 16x in some studies with repeated exposure), cardiovascular conditioning (equivalent to moderate cardio), reduced all-cause mortality by 40% with 4–7x/week use (Finnish study, JAMA Internal Medicine 2015).
Daily (5 minutes, evening):
Weekly (Sunday, 20 minutes):
| Device | Purpose | Key Metrics | When to Wear |
|---|---|---|---|
| Oura Ring (Gen 3) | Sleep, HRV, readiness, temperature | Sleep stages, HRV, resting HR, body temp trends | 24/7 (especially sleep) |
| WHOOP 4.0 (alternative to Oura) | Strain, recovery, sleep | HRV, respiratory rate, strain score | 24/7 |
| Apple Watch Ultra / Garmin Fenix 7 | Activity tracking, workout HR zones | Steps, active calories, HR zones during exercise, VO2max estimate | During waking hours + workouts |
| CGM (Continuous Glucose Monitor) | Glucose response to foods | Fasting glucose, post-meal spikes, glucose variability | Weeks 1–2 of each month (cycling) |
| Polar H10 Chest Strap | Accurate HR during workouts + HRV training | Real-time HR, HRV for biofeedback | During workouts and HRV sessions |
Wear Abbott Libre 3 or Dexcom G7 continuously for 14 days
Goals:
Experiments to run during CGM wear:
Document all findings in a spreadsheet or use Levels Health app for analysis
Morning Metrics (within 15 min of waking):
Evening Metrics (before bed):
Primary Goals: Introduce advanced supplementation, intensify training, implement deeper fasting, add nootropic stack, begin neurofeedback concepts
Keep all Month 1 supplements, with these changes:
| Change | Details |
|---|---|
| NMN → increase to 750 mg | Sublingual; split 500 AM + 250 midday |
| Add Fisetin | 500 mg on days 1–3 of the month only (senolytic pulse) |
| Add Spermidine | 10 mg/day with breakfast (autophagy enhancer) |
| Add Urolithin A (Mitopure) | 500 mg/day (mitophagy — mitochondrial recycling; Timeline brand) |
| Add Tongkat Ali | 400 mg/day (standardized 2% eurycomanone; Nootropics Depot) — 5 days on, 2 days off |
| Add Cistanche | 200 mg/day (pairs with Tongkat Ali for hormonal optimization) |
Morning Cognitive Stack (taken with first meal):
| Supplement | Dosage | Purpose |
|---|---|---|
| Lion's Mane (dual extract) | 1,000 mg | NGF stimulation, neuroplasticity |
| Bacopa Monnieri (standardized 50% bacosides) | 300 mg | Memory consolidation, anxiolytic |
| Phosphatidylserine | 200 mg | Cortisol modulation, cognitive support |
| CDP-Choline (Citicoline) | 250 mg | Acetylcholine precursor, focus |
As-Needed Focus Stack (for demanding cognitive work):
| Day | Supplement | Dosage | Notes |
|---|---|---|---|
| Days 1–3 | Fisetin | 500 mg (20 mg/kg for more aggressive protocol) | Take with fat (EVOO); Swanson or Doctor's Best |
| Days 1–3 | Quercetin Phytosome | 1,000 mg (doubled from maintenance) | Combined with fisetin for synergistic senolytic effect |
Purpose: Clear senescent "zombie" cells that accumulate with age, secreting inflammatory SASP factors. Pulsed dosing mimics the protocol used in Mayo Clinic research. Do not take senolytics continuously.
| Supplement | Schedule |
|---|---|
| NMN | Daily (no cycling needed) |
| Resveratrol | Daily |
| Tongkat Ali | 5 days on / 2 days off |
| Lion's Mane | Daily for Month 2, then 1 week off at start of Month 3 |
| Bacopa | Daily (requires 8–12 weeks for full effect; do not cycle) |
| Fisetin + high-dose Quercetin | Days 1–3 only, then return to maintenance quercetin dose |
| All others | Daily |
Eating Window: Tighten to 18:6 on rest days, maintain 16:8 on training days
| Day Type | Carbs | When |
|---|---|---|
| Heavy Training Days (Mon, Wed, Fri) | 150–200g | Concentrated around training (75% of carbs within 3 hours of workout) |
| Zone 2 Cardio Days (Tue, Sat) | 75–100g | Fasted cardio in AM; carbs at lunch and dinner |
| Rest Days (Thu, Sun) | <50g (ketogenic) | Promotes metabolic flexibility and ketone production |
Polyphenol-Rich Foods (increase):
Organ Meats (introduce if not already consuming):
Glycine Loading:
Preparation (Day before):
During the 48-hour fast:
Breaking the fast (critical):
Benefits of 48-hour fast: Deep autophagy, stem cell regeneration (Valter Longo research), insulin sensitivity reset, gut lining renewal, immune system reboot, BDNF increase.
| Day | Focus | Duration |
|---|---|---|
| Monday | Strength A — Upper Hypertrophy | 60 min |
| Tuesday | Zone 2 Cardio | 50–60 min |
| Wednesday | Strength B — Lower Hypertrophy | 60 min |
| Thursday | VO2max Intervals + Core | 35–40 min |
| Friday | Strength C — Full Body Strength/Power | 60 min |
| Saturday | Zone 2 Cardio (long session) | 60–75 min |
| Sunday | Active Recovery: Yoga/Mobility + Nature Walk | 45–60 min |
The "4x4 Norwegian Protocol" (proven to improve VO2max in research):
Warm-up: 10 minutes easy cardio (bike or rower)
Main set:
Cool-down: 5 minutes easy + stretching
Modality: Rowing machine, assault bike, or uphill running (bike preferred for joint preservation)
Why VO2max matters: Moving from "low" to "above average" VO2max is associated with a 5x reduction in all-cause mortality. It is the single most powerful predictor of longevity (Peter Attia, Outlive).
| Exercise | Sets x Duration/Reps | Notes |
|---|---|---|
| Dead hang from pull-up bar | 3 x max hold | Target accumulating 3+ min total |
| Plate pinch hold | 3 x 30 sec | Pinch two 10-lb plates together |
| Fat Gripz on pulling exercises | Use on 1 pulling exercise per session | Increases grip demand |
| Hand gripper (Captains of Crush) | 3 x 8–10 reps each hand | Start with "Sport" or "Trainer" level |
Use a training log (app: Strong, or Google Sheets) to track:
Duration: 20 minutes/day Add: 1x weekly "long sit" — 30–45 minutes on Sunday
New technique introduction: Open monitoring / choiceless awareness
Option A: Professional Neurofeedback (if accessible)
Option B: At-Home Neurofeedback (more accessible)
Option C: Focus@Will or Brain.fm
Upgrade protocol:
Daily practices (choose 2–3):
Primary Goals: Consolidate gains, test peak performance, establish sustainable long-term protocols, retest biomarkers, optimize based on data
| Change | Details |
|---|---|
| NMN: maintain 750 mg | Reassess based on NAD+ test if retested |
| Add Rapamycin (if physician-supervised) | 5–6 mg once weekly (sirolimus); requires prescription and medical oversight; this is the most evidence-backed longevity drug in animal models |
| Add Metformin OR Berberine (choose one) | Metformin: 500 mg with dinner (Rx required) OR Berberine: 500 mg 2x/day with meals |
| Cycle off Lion's Mane | Week 9 off, resume Week 10–12 |
| Add Astaxanthin | 12 mg/day |
| Add PQQ (Pyrroloquinoline quinone) | 20 mg/day |
| Continue all other Month 2 supplements | Maintain cycling schedules |
Rapamycin (sirolimus) is a prescription immunosuppressant being studied off-label for longevity. It inhibits mTOR, promoting autophagy and extending lifespan in every organism tested. This should ONLY be pursued under physician supervision (longevity-focused doctors like those at Attia's practice, AgelessRx, or similar). Weekly low-dose pulsing is the protocol used in human longevity contexts. If not comfortable with Rx interventions, skip this and rely on natural mTOR modulation via fasting and exercise.
Repeat the fisetin + quercetin senolytic pulse from Month 2:
Upon Waking (6:30 AM, with water):
With Meal 1 (11:00 AM):
With Meal 2 (2:30 PM):
Evening (6:30 PM with dinner or before bed):
Weekly (if using):
Based on Month 1–2 CGM data, you should now know:
Same framework as Month 2, but now personalized:
This is the capstone fasting event of the 3-month protocol.
Days 1–3 of Week 11:
Preparation (day before):
During the fast:
Breaking the fast (Day 4 — critical for safety and gut comfort):
Contraindications: Do NOT attempt 72-hour fasts if you have a history of eating disorders, are underweight (BMI <18.5), are pregnant/nursing, have type 1 diabetes, or are on medications that require food. Consult physician.
| Day | Focus | Duration |
|---|---|---|
| Monday | Strength A — Upper (Peak Phase) | 60 min |
| Tuesday | Zone 2: Rucking (30 lb pack, outdoor) | 60 min |
| Wednesday | Strength B — Lower (Peak Phase) | 60 min |
| Thursday | VO2max Intervals (Norwegian 4x4) | 35 min |
| Friday | Strength C — Full Body + Stability | 60 min |
| Saturday | Zone 2: Long Ruck or Bike | 75–90 min |
| Sunday | Active Recovery: Yoga + Balance Training | 45 min |
Test the following and compare to Phase 0 baseline:
| Test | Protocol | Target Improvement |
|---|---|---|
| 1RM or estimated 1RM (Bench, Squat, Deadlift) | Work up to heavy single or use RPE-based estimation | 5–15% increase |
| VO2max (or proxy) | 12-min Cooper Run Test or lab VO2max retest | 5–10% improvement |
| Grip strength | 3 attempts each hand, dynamometer | 5–10% improvement |
| Resting heart rate | 7-day average from wearable | 3–5 bpm decrease |
| HRV | 7-day average from wearable | 10–20% increase |
| Body composition | DEXA scan retest | Decrease body fat 1–3%, maintain/gain lean mass |
| Dead hang | Max time | Target: 90+ seconds |
| Deep squat hold | Max time | Target: 5+ minutes |
| Exercise | Duration/Reps | Progression |
|---|---|---|
| Single-leg stand (eyes open) | 60 sec each leg | Progress to eyes closed |
| Single-leg stand (eyes closed) | 30 sec each leg | Progress to unstable surface (BOSU) |
| Tandem walk (heel-to-toe) | 20 steps forward + backward | Add head turns |
| Single-leg Romanian deadlift (unloaded) | 10 reps each leg | Add light dumbbell |
| Turkish get-up | 3 per side, light KB | Focus on control and stability |
| Bosu ball squats | 3 x 10 | Progress to single leg |
Why balance training matters for longevity: Inability to stand on one leg for 10 seconds in adults over 50 is associated with an 84% increased risk of death (British Journal of Sports Medicine, 2022). Falls are a leading cause of death in older adults.
Add: Loving-kindness (Metta) meditation 1x/week
Add: Cyclic Hyperventilation + Retention (weekly)
Add: CO2 Tolerance Training
Note: This section covers legal approaches only.
Option A: Psilocybin Microdosing (where legal — e.g., Oregon, Netherlands, Jamaica)
Option B: Legal Neuroplasticity Enhancement
Minimum: 120 minutes/week in natural environments (forest, park, waterfront)
Retest the full blood panel from Phase 0:
Expected improvements after 3 months:
| Marker | Expected Direction | Notes |
|---|---|---|
| HbA1c | ↓ 0.1–0.3% | Reflects 3-month glucose average |
| Fasting insulin | ↓ | Improved insulin sensitivity |
| hs-CRP | ↓ | Reduced systemic inflammation |
| Homocysteine | ↓ | Improved methylation (B vitamins) |
| Triglycerides | ↓ | Reduced carb intake, improved fat metabolism |
| HDL-C | ↑ | Exercise + healthy fats |
| ApoB | ↓ or stable | Monitor; if elevated, discuss with physician |
| Vitamin D | ↑ to 60–80 ng/mL | Supplementation effect |
| Omega-3 Index | ↑ to >8% | Supplementation effect |
| Testosterone (free) | ↑ | Tongkat Ali, sleep, exercise, stress reduction |
| Cortisol (AM) | Optimal range | Stress resilience practices |
| RBC Magnesium | ↑ | Supplementation effect |
| NAD+ (intracellular) | ↑ | NMN supplementation |
| Biological age (TruAge) | ↓ 1–3 years | Epigenetic clock; most exciting metric |
Retest all functional assessments from Phase 0 and Week 10–11 testing:
| Time | Activity | Details |
|---|---|---|
| 6:00 AM | Wake | Consistent time |
| 6:05 AM | Morning light | 10 min outdoor walk, no sunglasses |
| 6:20 AM | HRV reading | 2-min seated reading (Elite HRV + Polar H10) |
| 6:25 AM | Breathwork | Wim Hof 3 rounds (15 min) |
| 6:45 AM | Meditation | 20 min focused attention (Waking Up app) |
| 7:05 AM | Cold exposure | 3 min cold plunge (45°F) |
| 7:15 AM | Allow natural rewarming | Light movement, journaling |
| 7:30 AM | Morning hydration | 16 oz water + electrolytes + morning supplements (NMN sublingual) |
| 8:00–10:30 AM | Deep work block | Fasted; black coffee at 8 AM if desired; phone on DND |
| 11:00 AM | Meal 1 (break-fast) | Training day meal + AM supplement stack |
| 11:30 AM–2:00 PM | Work / meetings | Post-meal 10-min walk at 11:45 |
| 2:30 PM | Meal 2 (pre-training) | Moderate carbs + protein + midday supplements |
| 3:30 PM | Gym: Strength A (Upper) | 60 min; log all lifts in Strong app |
| 4:30 PM | Post-workout shake | 30g whey + berries + creatine |
| 5:00 PM | Sauna | 20 min at 185°F; hydrate with electrolytes |
| 5:30 PM | Post-meal walk / errands | 15 min |
| 6:30 PM | Meal 3 (dinner) | Anti-inflammatory dinner + evening supplements |
| 7:00 PM | Feeding window closes | |
| 7:30 PM | Evening routine begins | Blue light blockers on; dim lights |
| 8:00 PM | Quality time / reading / light hobby | No screens ideally |
| 9:00 PM | Evening supplements | Mg glycinate, apigenin, L-theanine, glycine |
| 9:15 PM | Warm shower/bath | |
| 9:30 PM | Journaling | Brain dump + gratitude |
| 9:45 PM | NSDR / Yoga Nidra | 10 min recording |
| 10:00 PM | Lights out | Target: asleep by 10:20 PM |
| Time | Activity |
|---|---|
| 6:00 AM | Wake, morning light, HRV |
| 6:30 AM | Fasted Zone 2 cardio: 50 min incline treadmill walk or outdoor ruck |
| 7:20 AM | Cold shower (2 min cold finish) |
| 7:30 AM | Meditation (20 min) |
| 8:00 AM | Hydration + morning supplements |
| 11:00 AM | Meal 1 |
| Evening | Sauna (20 min) if not done post-cardio |
| 10:00 PM | Lights out |
| Time | Activity |
|---|---|
| 6:00 AM | Wake, morning light, HRV |
| 6:30 AM | Meditation (20 min) + breathwork (10 min) |
| 7:00 AM | Morning supplements |
| 11:00 AM | Meal 1 |
| 2:30 PM | Meal 2 |
| 3:30 PM | VO2max intervals (Norwegian 4x4): 35 min total |
| 4:15 PM | Mobility work: foam rolling + CARs (20 min) |
| 5:00 PM | Contrast therapy: cold plunge 3 min → sauna 10 min → cold 3 min → sauna 10 min |
| 6:30 PM | Meal 3 + evening supplements |
| 10:00 PM | Lights out |
| Time | Activity |
|---|---|
| 6:30 AM | Wake (allow slight sleep-in but within 30 min of usual) |
| 6:35 AM | Morning light walk (20 min, nature if possible) |
| 7:00 AM | Extended meditation (30–45 min; Metta or long Vipassana sit) |
| 7:45 AM | Breathwork (resonance frequency, 10 min) |
| 8:00 AM | Journaling: weekly review (20 min) |
| 11:00 AM | Meal 1 (OMAD day in Month 3 — this becomes the single large meal) |
| 12:00 PM | Nature walk / forest bathing (60–90 min) |
| 2:00 PM | Yoga / mobility / balance training (45 min) |
| 3:00 PM | Leisure: reading, socializing, hobby |
| 5:00 PM | Sauna (20 min) |
| 5:30 PM | Cold plunge (3 min) |
| 6:30 PM | Light meal (if not OMAD) + evening supplements |
| 9:00 PM | Prepare for week: meal prep, supplement organizer, review schedule |
| 10:00 PM | Lights out |
| Category | Estimated Monthly Cost (USD) |
|---|---|
| Supplements (full stack) | $350–500 |
| Food (high-quality, organic) | $600–900 |
| Gym membership | $50–100 |
| Wearables (amortized) | $30–50 |
| CGM sensors (when used) | $75–150 |
| Sauna access (gym or home) | $0–100 |
| Lab testing (amortized quarterly) | $100–200 |
| Cold plunge (amortized or gym) | $0–50 |
| Apps/subscriptions | $20–40 |
| Total | $1,225–2,090/month |
Note: Costs can be significantly reduced by prioritizing the highest-impact interventions: sleep, Zone 2 cardio, strength training, and basic supplements (D3, Omega-3, Magnesium, Creatine) — which cost under $200/month total.
If you can only do 10 things from this entire protocol, do these:
This protocol is for educational purposes and designed for generally healthy adults interested in optimization. It is not medical advice. Before implementing any supplement, fasting, exercise, or pharmaceutical protocol (especially rapamycin, metformin, or any prescription medication), consult with a qualified healthcare provider. Individual responses vary based on genetics, health status, medications, and other factors. Start conservatively, titrate up, and listen to your body. Blood work should be interpreted by a qualified professional. The author assumes no liability for individual outcomes.
Version: 3.0 Last Updated: Based on evidence available through mid-2025 Key Influences: Peter Attia (Outlive), David Sinclair (Lifespan), Andrew Huberman (Huberman Lab), Bryan Johnson (Blueprint), Valter Longo (fasting research), Rhonda Patrick (FoundMyFitness), Andy Galpin (exercise science)
This document represents a synthesis of current best evidence in longevity science. The field evolves rapidly. Stay curious, stay skeptical, measure everything, and adjust based on YOUR data.
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