Compare Claude Opus 4.6 by Anthropic against Llama 4 Scout by Meta AI, context windows of 1.0M 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.
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.
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.
"Tidal Memory" is a meditation on the liminal space where ocean meets shore — the moment a wave recedes and leaves behind a constellation of treasures on dark volcanic sand. The dish explores the tension between marine depth (octopus, dashi, nori) and unexpected sweetness (white chocolate, sea buckthorn), challenging the diner's assumptions about where savory ends and sweet begins.
The unusual central pairing — white chocolate and dashi — exploits their shared high glutamate and lactic profiles. Cocoa butter's fat-soluble flavor carriers bind to the umami compounds in katsuobushi, creating a velouté that tastes neither sweet nor traditionally savory but occupies an entirely new register: round, deeply oceanic, and hauntingly creamy. The dish is served at three temperatures (warm, ambient, frozen) to unfold across time on the palate, much like memory itself.
| # | Component | Role | Temperature |
|---|---|---|---|
| 1 | Sous-Vide Octopus, Olive Oil & Smoked Paprika Glaze | Protein / Centerpiece | Warm (58°C) |
| 2 | White Chocolate-Dashi Velouté | Sauce / Umami Bridge | Warm (65°C) |
| 3 | Charcoal Meringue Shards | Texture / "Volcanic Sand" | Ambient |
| 4 | Fermented Black Garlic Purée | Depth / Sweetness | Ambient |
| 5 | Sea Buckthorn Gel & Fresh Berries | Acidity / Color | Cold (4°C) |
| 6 | Nori Dust & Togarashi Oil | Seasoning / Finish | Ambient |
| 7 | Frozen Dashi "Snow" | Aroma / Temperature Play | Frozen (−18°C) |
Serves: 4 (tasting-course portions) Total Active Time: ~3 hours (plus 12–24 hours octopus curing and meringue drying)
Objective: Impossibly tender octopus with a caramelized, lightly smoky exterior.
Ingredients:
Method:
Cure (12–24 hours ahead): Combine salt, sugar, and lemon zest. Rub the mixture over the entire octopus. Place in a perforated container set over a tray, cover, and refrigerate for 12 hours. This firms the flesh and seasons deeply.
Rinse and bag: Rinse octopus thoroughly. Pat dry. Separate tentacles from the head (reserve head for staff meal or another use). Place tentacles in a single layer in a vacuum bag with olive oil and thyme. Seal on full vacuum.
Cook sous vide: Immersion circulator set to 77°C for 4–5 hours. This converts collagen to gelatin without overcooking the protein. The texture should be fork-tender but not mushy — a slight resistance at the center.
Ice bath: Transfer bag to an ice bath for 20 minutes. (Can be refrigerated up to 2 days at this point.)
Glaze and sear (à la minute): Whisk together glaze ingredients. Remove tentacles from bag, pat very dry with paper towels. Heat a cast-iron or carbon-steel pan to smoking. Sear tentacles for 45–60 seconds per side until lightly charred. Brush with glaze in the final 15 seconds and allow it to caramelize. Rest 1 minute. Slice the two largest tentacles on a bias into 3 cm segments; leave two smaller tentacles whole for plating drama.
Objective: A silky, emulsified sauce that bridges umami and sweetness — the intellectual heart of the dish.
Ingredients:
Method:
First dashi: Place kombu in cold water. Heat slowly over medium-low to 60°C and hold for 30 minutes (this maximizes glutamate extraction without sliminess). Remove kombu just before the water reaches 80°C.
Second extraction: Bring dashi to 85°C. Remove from heat, add katsuobushi, and steep for exactly 4 minutes without stirring. Strain through a fine-mesh sieve lined with muslin. You should have approximately 400 ml of ichiban dashi.
Reduce: Gently reduce dashi to 200 ml over medium-low heat — this concentrates umami without developing bitterness.
Emulsify: Remove from heat. While dashi is at approximately 75°C, add white chocolate in three additions, whisking constantly with a small balloon whisk (or use an immersion blender on low). The cocoa butter will emulsify into the dashi, creating a glossy, cream-like consistency.
Monte au beurre: Whisk in cold butter one cube at a time for body and sheen.
Season: Add salt, soy sauce, and mirin. Taste — the sauce should be savory-forward with a haunting, almost subliminal sweetness and extraordinary roundness. Adjust. Strain through a fine sieve.
Hold: Keep in a bain-marie at 62–65°C. Whisk before plating. It should coat the back of a spoon with a nappe consistency.
Objective: Jet-black, dramatically shattered meringue pieces that provide crunch and visual storytelling.
Ingredients:
Method:
Preheat oven to 100°C (fan off, or lowest fan setting).
Whip: In a spotlessly clean stand-mixer bowl, combine egg whites, cream of tartar, and salt. Whip on medium speed until soft peaks form.
Sugar stream: With mixer running on medium-high, add sugar in a slow, steady stream over 2 minutes. Continue whipping to stiff, glossy peaks (~8 minutes total).
Charcoal: Sift activated charcoal over the meringue. Fold in gently with a spatula using 3–4 strokes — deliberate under-mixing creates dramatic marbled striations of black and white.
Shape: Spread meringue in an irregular, thin layer (3–5 mm) on a parchment-lined baking sheet, allowing natural peaks and valleys.
Dry: Bake at 100°C for 2–2.5 hours until completely dry and crisp. Turn off oven and leave meringue inside with door ajar overnight.
Shatter: Break into jagged, organic shards of varying sizes (2–8 cm). Store in an airtight container with silica gel packets for up to 5 days.
Objective: Intensely sweet, mildly tangy, ink-dark purée that anchors the dish's bass notes.
Ingredients:
Method:
Combine black garlic, water, and balsamic in a small saucepan. Warm gently over low heat for 5 minutes to soften.
Transfer to a high-speed blender (Vitamix preferred). Blend on high for 90 seconds, streaming in olive oil, until completely smooth — the texture should resemble a thick, glossy paint.
Pass through a fine-mesh tamis for absolute smoothness.
Season with salt. Transfer to a squeeze bottle for precise plating. Holds refrigerated for 2 weeks.
Objective: Bright, tart counterpoint — the "sunlight hitting the tide pool."
Gel Ingredients:
Garnish:
Method:
Juice: If using fresh berries, blend and pass through a fine sieve, pressing to extract maximum juice.
Hydrate gelling agents: Combine juice, sugar, agar-agar, and gellan gum in a saucepan. Whisk well while cold.
Set: Bring to a full boil, whisking constantly, and boil for 1 minute. Pour into a shallow container and refrigerate until fully set (~30 minutes).
Blend to fluid gel: Transfer set gel to a blender. Blend on high for 60 seconds until perfectly smooth and pipeable — it should flow slowly, like a coulis, but hold its shape on a plate.
Transfer to a squeeze bottle. Refrigerate. The gel can be made 3 days ahead.
Nori Dust:
Togarashi Oil:
Objective: A tableside theatrical element — frozen, powdery dashi that sublimates on the warm plate, releasing a wave of oceanic aroma.
Ingredients:
Method:
If using lecithin, blend into cold dashi with an immersion blender.
Pour dashi into a shallow metal pan. Freeze solid (at least 4 hours, ideally overnight).
Using a Microplane or the fine blade of a box grater, shave the frozen dashi block into a chilled metal bowl, working quickly. The result should be a fluffy, snow-like powder.
Return immediately to the freezer. Prepare just before service and transport to the table in a frozen vessel.
Vessel: A wide, shallow, matte-black stoneware bowl (26–28 cm diameter) — handmade ceramics with an irregular rim are ideal. The dark surface represents the volcanic shore.
Black garlic canvas: Using the squeeze bottle, paint two bold, sweeping arcs of black garlic purée across the lower third of the bowl — gestural, not symmetrical. Use a small offset spatula to drag one arc into a thin tail.
Velouté pool: Pour approximately 50 ml of warm white chocolate-dashi velouté into the center-left of the bowl, tilting the plate gently so it pools naturally into an organic, asymmetric lake. It should not cover the garlic strokes entirely — let them peek through.
Octopus placement: Arrange 3 bias-cut octopus segments and 1 whole small tentacle in a loose, naturalistic cluster at the 2 o'clock position of the velouté pool. The glazed surfaces should catch the light. One piece should rest partially on the rim of the sauce, one partially on bare plate — suggesting emergence from water.
Sea buckthorn gel: Pipe 5–7 small dots and one elongated teardrop of the orange gel at irregular intervals around the octopus — concentrating them at 10 o'clock and 5 o'clock. Place 4–5 fresh sea buckthorn berries (halved to reveal their jewel-like interior) nestled among the gel dots.
Charcoal meringue: Lean 2–3 dramatic shards against and over the octopus at varying angles — one large, one medium, one small — creating height and shadow. They should look like fragments of volcanic rock, partially obscuring the protein beneath.
Nori dust: Using a fine-mesh tea strainer, dust nori powder lightly over the velouté surface and the exposed plate at the 7 o'clock position — suggesting dark sand.
Togarashi oil: Using the dropper bottle, place 6–8 precise droplets of the vibrant orange oil on the velouté surface. They will float and catch light like tiny suns.
Final garnish: 2–3 micro shiso leaves (green or purple) and 1 edible flower (viola or borage) placed with tweezers near the octopus.
Tableside — Dashi Snow: Bring the frozen dashi snow to the table in a small chilled ceramic vessel. With a spoon, gently mound a quenelle of the snow onto the exposed plate surface at the 11 o'clock position, away from the warm sauce. As it meets the warm bowl, it will begin to sublimate, releasing a wave of smoky, oceanic aroma. Instruct the guest: "Begin here — breathe in — then eat from warm to cold."
"Lean in and inhale the dashi snow as it disappears. Then begin with the octopus and velouté together — let the white chocolate reveal itself slowly. The black garlic will deepen each bite. Finish with the sea buckthorn for brightness, and shatter the meringue over everything for texture."
Domaine Zind-Humbrecht Rangen de Thann Pinot Gris Grand Cru 2018 (Alsace) — its smoky volcanic minerality, honeyed weight, and bright acid mirror every element of the dish.
Alternatively: A mature Jura Savagnin sous voile (e.g., Domaine Tissot) for its oxidative, nutty umami character.
"Tidal Memory" — a dish that asks the diner to taste the space between the ocean and the sky.
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.
