Claude Opus 4 vs Mistral Large 2
Compare Claude Opus 4 by Anthropic against Mistral Large 2 by Mistral AI, context windows of 200K vs 128K, tested across 18 shared challenges. Updated February 2026.
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Claude Opus 4vsMistral Large 2
18 challenges
Why Claude Opus 4?
1.6x more context200K
10 months newerMay 2025
Why Mistral Large 2?
2.9x cheaper overall$8.00/M in · $24.00/M out
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Claude Opus 4Mistral Large 2
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Mistral Large 2
Vote
2 / 18
Generate a Stand-Up Routineconversation
Tests an AI's humor and creative writing ability
Claude Opus 4
"Modern Life is Weird"
[Walk on stage]
You know what's crazy about being an adult? Nobody tells you that half of it is just googling things you're too embarrassed to ask real people. Last week I googled "is it normal for my knee to sound like bubble wrap? " The answer was either "yes, totally fine" or "you have six weeks to live." Thanks, internet!
[Pause]
I went to the doctor about it. You know you're getting old when your doctor looks like they should be asking YOU for ID to buy alcohol. This kid walks in with a stethoscope, and I'm like, "Did you just graduate... fr om middle school?"
But here's what really gets me – why do we act completely insane at the doctor's office? They ask, "How much do you drink?" and suddenly I'm doing calculus in my head. "Well, let's see, carry the one... I have a glas s of wine with dinner." Yeah, a glass. It's just a really big glass. It's a vase, actually. I drink wine fro m a vase.
[Mime drinking from large container]
And don't get me started on grocery shopping. Why do I need a PhD to buy shampoo? There's moisturizing, volu mizing, clarifying, fortifying... I just want my hair to be clean! I don't need it to solve my emotional pro blems!
Plus, self-checkout is a trap. They put you in charge of scanning your own groceries like you work there. Th en the machine starts screaming "UNEXPECTED ITEM IN BAGGING AREA!" Yeah, it's unexpected because I don't wor k here! I'm doing my best, robot!
[Pause for effect]
The worst part is when you're buying embarrassing things. Last week I had toilet paper, ice cream, and cat f ood. The machine froze, and the teenage employee had to come over. He looked at my items and I could see him thinking, "This person's having a rough week."
[Shrug]
Speaking of technology, my phone knows too much about me. It autocorrects "running late" before I even type it because that's apparently my catchphrase now. My maps app just assumes I'm lost. It doesn't even wait for me to ask for directions anymore. I'll be sitting on my couch and it's like, "Turn right to get to your kit chen."
And what's with password requirements these days? "Must contain uppercase, lowercase, numbers, symbols, the blood of your firstborn, and a haiku about your childhood fears." Then they're like, "Don't write it down!" Where am I supposed to store this information? I can't remember why I walked into a room!
[Pace across stage]
You know what else nobody prepared me for? How excited I'd get about cancelled plans. Someone texts "Hey, ca n we raincheck?" and I'm already in my pajamas like "Oh no! What a shame! I was so looking forward to puttin g on real pants!"
Because going out now requires preparation. I need three business days' notice. I need to charge my social b attery. I need to practice conversation topics. Remember when we could just... show up places?
[Final beat]
The truth is, we're all just walking around pretending we know what we're doing. But at least we're all conf used together. And hey, if you ever see someone at the store at 10 PM buying wine in a box and googling "why does my back hurt when I breathe?" – just give them a nod. We're all in this together.
[Pause]
Thank you, you've been a wonderful audience! Don't forget to validate your parking – unlike my life choices!
[Exit]
Mistral Large 2
Alright, good evening everybody! How are we all doing tonight? Yeah? Yeah? nobody's gonna say 'bad'? Ok, fair enough.
You know, I was walking down the street the other day, and I saw this sign outside a shop that said, "Wet Paint." I thought, "Well, that's weird. Isn't paint supposed to be wet? When's the last time you saw a bucket of dry paint? That's like saying 'Wet Water' or 'Hot Coffee' – oh, wait, they do say that last one. Never mind.
And what's the deal with self-checkout machines? They always tell you, "Unexpected item in bagging area." Really? It's a bag of chips, not a flamingo doing the tango! And why is it always an "unexpected" item? You know what would be an unexpected item? If I scanned a live bear through there. "Oh, hey, just picking up a loaf of bread, some milk, and THIS GUY!"
You ever notice how people get real testy about their favorite coffee places? "Oh, you go to Starbucks? You monster! You know they burn their beans, right?" Yeah, well, you drink tea, so you're basically a serial killer. And why is decaf even a thing? People who drink decaf are like vegetarians at a steakhouse – sure, you can have a seat, but why are you even here?
And speaking of coffee shops, what's with the sizes? Small, medium, large – that's simple, right? But no, we've got "tall," "grande," "venti"... I stand in line, and I'm like, "Uh, yeah, can I get a... medium-ish? Just whatever comes between 'not enough' and 'that's too much, are you crazy?'"
You know who I feel bad for? Meteorologists. They're the only people who can be wrong 90% of the time and still keep their jobs. "There's a 50% chance of rain tomorrow." Yeah, and there's a 50% chance I'm gonna wear pants tomorrow, but you don't see me on the news talking about it!
Alright, that's my time. You've been a great audience! Remember to tip your waitresses, try the veal, and... nah, I can't even say that with a straight face. Goodnight, everybody!
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Claude Opus 4
Mistral Large 2
Vote
4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Claude Opus 4
Mistral Large 2
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Claude Opus 4
Mistral Large 2
Vote
6 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Claude Opus 4
Mistral Large 2
Vote
7 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Claude Opus 4
No content available for this output.
Mistral Large 2
Vote
8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Claude Opus 4
No content available for this output.
Mistral Large 2
Here’s a simple, delicious, and creative savory dish using just 7 common pantry ingredients—no fresh produce required!
"Golden Crispy Chickpea & Tomato Skillet"
A warm, spiced, and satisfying one-pan dish with crispy chickpeas, tangy tomatoes, and a hint of smoky sweetness. Perfect as a side, snack, or light meal!
Ingredients (7 total):
- 1 (15 oz) can chickpeas (drained, rinsed, and patted very dry)
- 1 (14.5 oz) can diced tomatoes (or crushed tomatoes)
- 2 tbsp olive oil (or any neutral oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika (or regular paprika)
- ½ tsp salt (adjust to taste)
- 1 tbsp honey (or brown sugar/maple syrup)
(Optional garnish: dried parsley or red pepper flakes if you have them!)
Instructions:
-
Crisp the chickpeas:
- Heat 1 tbsp oil in a large skillet over medium-high heat.
- Add the dried chickpeas and cook for 8–10 minutes, stirring occasionally, until golden and crispy. (They’ll soften slightly but should have a crunch!)
- Sprinkle with ½ tsp salt and ½ tsp garlic powder, then transfer to a bowl and set aside.
-
Simmer the tomatoes:
- In the same skillet, add the remaining 1 tbsp oil and the diced tomatoes (with juices).
- Stir in smoked paprika, remaining ½ tsp garlic powder, and honey.
- Simmer for 5–7 minutes until slightly thickened, stirring occasionally.
-
Combine & serve:
- Return the crispy chickpeas to the skillet and toss to coat in the tomato sauce.
- Cook for 1–2 more minutes to let flavors meld.
- Taste and adjust salt if needed.
-
Serve warm!
- Eat as-is, or pair with crackers, bread, or rice if you have them.
Time Breakdown:
- Prep time: 5 minutes (draining chickpeas + measuring spices)
- Cook time: 15 minutes
- Total time: 20 minutes
Why It Works:
- Crispy chickpeas add texture and protein.
- Smoked paprika + honey balance smoky, sweet, and tangy flavors.
- Canned tomatoes bring moisture and depth without fresh ingredients.
- One-pan = easy cleanup!
Variations (if you have extras):
- Add a pinch of cumin or chili flakes for heat.
- Stir in a spoonful of peanut butter for creaminess (trust me!).
- Top with grated Parmesan or feta if available.
Vote
9 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Claude Opus 4
No content available for this output.
Mistral Large 2
Here’s a simple, actionable 1-month plan to kickstart your journey toward better health and longevity. We’ll focus on three key pillars: nutrition, movement, and recovery (sleep + stress management). Each week builds on the last, with small, sustainable changes.
📅 Month 1 Plan: "The Foundation Phase"
Goal: Establish consistent habits in nutrition, movement, and recovery without overwhelm.
🔑 3 Key Areas & Weekly Focus
| Week | Nutrition | Movement | Recovery (Sleep + Stress) |
|---|---|---|---|
| 1 | Hydration + Whole Foods | Walk 10K steps/day | 7-hour sleep + 5-min breathing |
| 2 | Protein + Fiber Focus | Bodyweight Strength | Sleep routine + Digital sunset |
| 3 | Reduce Processed Foods | Add Mobility Work | Gratitude + 10-min "me time" |
| 4 | Mindful Eating | Increase Intensity | Optimize Sleep Environment |
🍽️ Nutrition: Eat for Energy & Longevity
Goal: Shift toward whole, nutrient-dense foods while keeping it simple.
Week 1: Hydration + Whole Foods First
- Action 1: Drink half your body weight (lbs) in oz of water daily (e.g., 150 lbs = 75 oz).
- Tip: Start your day with 16 oz of water; carry a bottle.
- Action 2: Add 1 serving of veggies to every meal (e.g., spinach in eggs, carrots with lunch).
- Action 3: Swap 1 processed snack for a whole-food option (e.g., nuts instead of chips, fruit instead of candy).
Week 2: Protein + Fiber Focus
- Action 1: Eat 20–30g protein at every meal (e.g., eggs, chicken, tofu, Greek yogurt).
- Tip: Use a protein shake if needed (whey or plant-based).
- Action 2: Add 1 high-fiber food daily (e.g., oats, lentils, berries, broccoli).
- Action 3: Cook 1 new simple recipe (e.g., sheet-pan chicken + veggies, stir-fry).
Week 3: Reduce Processed Foods
- Action 1: Cut out sugary drinks (soda, juice, sweetened coffee). Replace with sparkling water or herbal tea.
- Action 2: Read labels—avoid foods with >5 ingredients or added sugars in the first 3 ingredients.
- Action 3: Meal prep 1 lunch for the week (e.g., grilled chicken + quinoa + roasted veggies).
Week 4: Mindful Eating
- Action 1: Eat slowly—put your fork down between bites; chew 20 times.
- Action 2: Stop eating at 80% full (use a smaller plate if needed).
- Action 3: Try 1 "no phone" meal per day to focus on hunger/fullness cues.
🏃 Movement: Move More, Stress Less
Goal: Build consistency with enjoyable movement (no gym required).
Week 1: Walk 10K Steps/Day
- Action 1: Track steps (use phone or cheap pedometer). Aim for 5K steps/day first, then build to 10K.
- Action 2: Take 2–3 short walks (e.g., 10-min post-meal, 15-min during lunch).
- Action 3: Stand every 30–60 mins if you have a desk job (set a timer).
Week 2: Bodyweight Strength (2x/Week)
- Action 1: Do 2 strength sessions (e.g., Monday/Thursday). Try this 10-min routine:
- 3 rounds of:
- 10 squats
- 10 push-ups (on knees or against a wall if needed)
- 10 lunges (each leg)
- 30-sec plank
- 3 rounds of:
- Action 2: Add 1K steps to your daily goal (e.g., 6K → 7K).
Week 3: Add Mobility Work
- Action 1: Stretch for 5 mins daily (focus on hips, shoulders, hamstrings). Try this 5-min routine.
- Action 2: Replace 10 mins of sitting with movement (e.g., walk while on phone calls).
- Action 3: Try 1 new activity (e.g., yoga, swimming, dancing).
Week 4: Increase Intensity
- Action 1: Add 1 interval session (e.g., 30-sec fast walk/jog + 1-min slow, repeat 5x).
- Action 2: Do 3 strength sessions this week (add 1 more push-up/squat to each set).
- Action 3: Stand for 1 hour/day (e.g., while working, watching TV).
😴 Recovery: Sleep + Stress Management
Goal: Prioritize rest and reduce chronic stress.
Week 1: 7-Hour Sleep + 5-Min Breathing
- Action 1: Set a bedtime alarm to get 7 hours of sleep (e.g., lights out by 10:30 PM if you wake at 5:30 AM).
- Action 2: 5-min deep breathing before bed (try 4-7-8 breathing).
- Action 3: No screens 30 mins before bed (read a book or journal instead).
Week 2: Sleep Routine + Digital Sunset
- Action 1: Create a wind-down routine (e.g., herbal tea, stretching, dim lights 1 hour before bed).
- Action 2: Stop caffeine by 2 PM (switch to decaf or herbal tea).
- Action 3: No work/emails 1 hour before bed.
Week 3: Gratitude + "Me Time"
- Action 1: Write 3 things you’re grateful for daily (keep a notebook by your bed).
- Action 2: Take 10 mins of "me time" daily (e.g., walk, bath, hobby—no screens!).
- Action 3: Try progressive muscle relaxation (5 mins before bed—guide here).
Week 4: Optimize Sleep Environment
- Action 1: Make your bedroom dark, cool (65–68°F), and quiet (use blackout curtains, earplugs, or white noise).
- Action 2: No late-night eating (stop eating 2–3 hours before bed).
- Action 3: Get 15 mins of sunlight in the morning to regulate your circadian rhythm.
📌 Weekly Checklist (Printable)
| Week | Nutrition | Movement | Recovery |
|---|---|---|---|
| 1 | ☐ 1/2 body weight in oz water ☐ 1 veggie/meal ☐ Swap 1 snack | ☐ 5K steps/day ☐ 2–3 short walks | ☐ 7-hour sleep ☐ 5-min breathing |
| 2 | ☐ 20–30g protein/meal ☐ 1 high-fiber food ☐ Cook 1 new recipe | ☐ 2 strength sessions ☐ +1K steps | ☐ Wind-down routine ☐ No caffeine after 2 PM |
| 3 | ☐ No sugary drinks ☐ Read labels ☐ Meal prep 1 lunch | ☐ 5-min stretch daily ☐ Replace 10 mins sitting ☐ Try 1 new activity | ☐ Gratitude journal ☐ 10-min "me time" |
| 4 | ☐ Eat slowly ☐ 80% full ☐ 1 no-phone meal | ☐ 1 interval session ☐ 3 strength sessions ☐ Stand 1 hour/day | ☐ Optimize sleep environment ☐ No late-night eating ☐ Morning sunlight |
💡 Pro Tips for Success
- Start small: Pick 1–2 actions per week to focus on (don’t overwhelm yourself).
- Track progress: Use a habit tracker (e.g., Habitica or a simple calendar).
- Be flexible: Miss a day? Just restart the next day—no guilt.
- Celebrate wins: Did you hit 10K steps? Ate veggies at every meal? Acknowledge it!
- Find an accountability buddy: Share your goals with a friend or join a community (e.g., r/loseit, r/bodyweightfitness).
🎯 After Month 1: What’s Next?
- Nutrition: Experiment with intermittent fasting (e.g., 12-hour overnight fast) or try a new healthy recipe weekly.
- Movement: Add resistance (e.g., dumbbells, resistance bands) or try a new sport (e.g., cycling, tennis).
- Recovery: Explore meditation (try Headspace or Waking Up) or get a sleep tracker (e.g., Oura Ring, Whoop).
Remember: Health is a marathon, not a sprint. This plan is about building habits that last, not perfection. After 30 days, you’ll have a solid foundation to keep improving!
Would you like any modifications based on your current lifestyle (e.g., busy schedule, dietary restrictions)?
Vote
Sponsored
10 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Claude Opus 4
< The plan should be highly detailed and actionable."
Advanced 3-Month Biohacker Longevity Optimization Protocol
Executive Summary
This comprehensive protocol integrates cutting-edge longevity science, performance optimization, and biohacking strategies into a systematic 3-month program. The plan emphasizes measurable outcomes, safety, and progressive adaptation.
Month 1: Foundation & Baseline Establishment
Week 1-2: Assessment & Preparation
Baseline Testing
-
Comprehensive Blood Panel:
- Complete metabolic panel, lipid profile, HbA1c, fasting insulin
- Hormones: Testosterone, estradiol, DHEA-S, cortisol (4-point), TSH, Free T3/T4
- Inflammatory markers: hs-CRP, homocysteine, fibrinogen
- Nutrients: Vitamin D, B12, folate, magnesium RBC, zinc, copper
- Advanced: ApoB, Lp(a), omega-3 index, oxidized LDL
-
Physical Assessment:_
- DEXA scan for body composition
- VO2 max testing
- Grip strength measurement
- Heart Rate Variability baseline (morning readings for 7 days)
-
Cognitive Baseline:_
- Cambridge Brain Sciences assessment
- Reaction time testing (Human Benchmark)
- Sleep quality assessment (Pittsburgh Sleep Quality Index)
Dietary Protocol - Month 1
Weeks 1-2: Metabolic Reset
- Modified Ketogenic Diet (70% fat, 20% protein, 10% carbs)
- Daily caloric intake: Calculate TDEE × 0.9 for mild deficit
- Meal timing: 16:8 intermittent fasting window (12pm-8pm feeding)
Sample Daily Menu:
-
First Meal (12pm):
- 3 eggs cooked in 1 tbsp grass-fed butter
- 1/2 avocado
- 2 cups mixed greens with 2 tbsp olive oil
- 4 oz wild-caught salmon
-
Second Meal (4pm):
- 6 oz grass-fed beef
- 2 cups steamed broccoli with 1 tbsp MCT oil
- 1 oz macadamia nuts
-
Final Meal (7pm):
- 4 oz chicken thigh
- Cauliflower rice with coconut oil
- Green salad with pumpkin seeds
Weeks 3-4: Fasting Integration
- Tuesday/Thursday: 24-hour fasts (dinner to dinner)
- Continue 16:8 on other days
- Sunday: Refeed day with 150% normal calories, 30% carbs
Supplement Stack - Month 1
Morning (with first meal):
-
NAD+ Support Complex:
- NMN: 500mg
- Resveratrol: 500mg (with fat source)
- Quercetin: 500mg
- Fisetin: 100mg
-
Mitochondrial Support:
- CoQ10 (ubiquinol): 200mg
- PQQ: 20mg
- Alpha-lipoic acid: 300mg
-
Essential Stack:
- Vitamin D3: 5000 IU (adjust based on blood levels)
- Vitamin K2 (MK-7): 200mcg
- Magnesium glycinate: 400mg
- Zinc picolinate: 15mg
Afternoon:
- Cognitive Enhancement:
- Lion's Mane: 1000mg
- Bacopa Monnieri: 300mg (standardized to 50% bacosides)
- Rhodiola Rosea: 200mg (3% rosavins, 1% salidroside)
Evening (2 hours before bed):
- Sleep & Recovery:
- Magnesium threonate: 2000mg
- L-theanine: 200mg
- Ashwagandha (KSM-66): 600mg
- Glycine: 3g
Exercise Protocol - Month 1
Monday/Thursday: Strength Training (45-60 minutes)
Workout A:
- Barbell squat: 4×6-8 @ 80% 1RM
- Romanian deadlift: 3×8-10
- Walking lunges: 3×12 each leg
- Leg curls: 3×12-15
- Calf raises: 4×15-20
Workout B:
- Bench press: 4×6-8 @ 80% 1RM
- Bent-over row: 4×8-10
- Overhead press: 3×8-10
- Pull-ups: 3×max reps
- Face pulls: 3×15-20
Tuesday/Friday: HIIT (20 minutes)
- 5-minute warm-up
- 8 rounds: 20 seconds all-out, 40 seconds recovery
- 5-minute cool-down
- Track: Power output, heart rate recovery
Wednesday: Zone 2 Cardio (45-60 minutes)
- Target: 180 - age = max heart rate
- Activities: Brisk walking, cycling, swimming
- Nasal breathing only
Saturday: Active Recovery
- 30 minutes yoga or mobility work
- 20 minutes sauna (if available)
- Cold exposure: 3 minutes cold shower
Sunday: Rest
Stress Resilience & Recovery - Month 1
Daily Practices:
-
Morning HRV Training (10 minutes):
- Use HRV biofeedback device (WHOOP, Oura, or dedicated HRV sensor)
- Resonance breathing: 5 seconds in, 5 seconds out
- Target: Increase HRV by 10% over baseline
-
Meditation (20 minutes):
- Week 1-2: Guided mindfulness (Headspace/Calm)
- Week 3-4: Transition to unguided practice
-
Evening Routine:
- Blue light blocking glasses 2 hours before bed
- Room temperature: 65-68°F
- Complete darkness (blackout curtains)
- White noise or silence
Tracking & Metrics - Month 1
Wearables Setup:
- Primary: WHOOP 4.0 or Oura Ring Gen 3
- Secondary: Continuous Glucose Monitor (Levels or Supersapiens)
- Optional: Eight Sleep pod for sleep optimization
Daily Tracking:
- Morning: HRV, resting heart rate, body temperature
- Throughout day: Steps (target 10,000), glucose responses
- Evening: Sleep readiness score
- Weekly: Body weight, body measurements, photos
Month 2: Optimization & Advanced Protocols
Dietary Protocol - Month 2
Weeks 5-6: Cyclical Ketogenic Diet
- Monday-Friday: Strict keto (<20g carbs)
- Saturday: Carb refeed (2g/kg body weight from sweet potatoes, white rice)
- Sunday: Modified keto (50g carbs)
Weeks 7-8: Extended Fasting
- One 48-hour fast (Wednesday dinner to Friday dinner)
- Preparation: Increase electrolytes 2 days prior
- During fast:
- Snake juice: 2L water, 1 tsp pink salt, 1 tsp potassium chloride
- Black coffee, green tea allowed
- Light walking only
Supplement Stack - Month 2 (Additions/Modifications)
Cycling Protocol:
- Week 5-6: Add Sulforaphane (from broccoli sprouts): 40mg daily
- Week 7-8: Cycle off NAD+ precursors, maintain others
New Additions:
- Methylene Blue (pharmaceutical grade): 0.5mg/kg body weight, 2x/week
- C60 in olive oil: 5ml daily
- Spermidine: 5mg daily
- Rapamycin (prescription required): 5mg once weekly (consult physician)
Exercise Protocol - Month 2
Progressive Overload:
- Increase weights by 5-10% from Month 1
- Add blood flow restriction training to last set of each exercise
Monday/Thursday: Modified Strength
- Incorporate cluster sets for main lifts
- Add 2 minutes rest-pause sets for accessories
Tuesday/Friday: Advanced HIIT
- Wingate protocol: 4×30 seconds all-out, 4 minutes recovery
- Track peak power and fatigue index
Wednesday: MAF Training
- 60-75 minutes at MAF heart rate (180 - age)
- Monthly MAF test to track improvement
Saturday: Contrast Training
- 20 minutes sauna
- 3-5 minutes ice bath
- Repeat 3 rounds
- End with cold
Advanced Biohacking - Month 2
Photobiomodulation:
- Red light therapy: 10 minutes morning, 10 minutes evening
- Target areas: Face, chest, back
- Wavelengths: 660nm and 850nm
Neurofeedback Training:
- 2 sessions/week using Muse or similar device
- Focus on increasing alpha waves and gamma bursts
Grounding/Earthing:
- 20 minutes barefoot contact with earth daily
- Track inflammatory markers
Cognitive Enhancement Protocol - Month 2
Nootropic Cycling:
Week 5-6:
- Modafinil: 100mg, 2x/week (Tuesday/Friday)
- Noopept: 10mg sublingual, daily
- Aniracetam: 750mg with fat source, 2x daily
Week 7-8:
- Phenylpiracetam: 100mg, 3x/week
- L-theanine + Caffeine: 200mg/100mg for focus sessions
- Nicotinamide riboside: 300mg daily
Month 3: Advanced Integration & Personalization
Dietary Protocol - Month 3
Weeks 9-10: Protein Cycling
- Monday/Wednesday/Friday: High protein (1.5g/kg)
- Tuesday/Thursday: Low protein (0.5g/kg) - activate autophagy
- Weekend: Moderate protein (1g/kg)
Weeks 11-12: Personalized Approach
- Based on CGM data, create personalized meal timing
- Implement targeted supplementation based on Month 2 blood work
Exercise Protocol - Month 3
Periodization:
- Week 9-10: Deload (70% intensity)
- Week 11-12: Peak phase (test new 1RMs)
Advanced Techniques:
- German Volume Training for hypertrophy
- Velocity-based training for power
- Heart rate variability-guided training intensity
Longevity Interventions - Month 3
Hormetic Stressors:
- Hypoxic training: 3x/week breath holds
- Heat shock: 4x/week sauna at 180°F for 20 minutes
- Cold shock: Daily cold showers progressing to ice baths
Advanced Supplementation:
- Plasmalogens: 1mg daily
- Urolithin A: 500mg daily
- Ergothioneine: 5mg daily
- Beta-alanine: 3g daily for muscle endurance
Sleep Optimization - Month 3
Advanced Protocol:
- Temperature regulation: ChiliPad set to drop 2°F every 2 hours
- Pink noise during deep sleep phases
- Morning light exposure: 10,000 lux for 30 minutes upon waking
- Evening: Red light only after sunset
Final Assessment & Future Planning
Week 12 Testing:
- Repeat all baseline blood work
- DEXA scan comparison
- VO2 max retest
- Cognitive assessments
- Compile 3-month data trends
Data Analysis:
- Identify top 20% interventions by impact
- Create personalized long-term protocol
- Plan quarterly testing schedule
Safety Considerations & Disclaimers
- Medical Supervision: Consult healthcare providers before starting, especially for prescription items
- Individual Variation: Adjust protocols based on personal response
- Quality Sources: Use third-party tested supplements only
- Gradual Implementation: Don't start everything at once
- Listen to Your Body: Stop any intervention causing adverse effects
Expected Outcomes
Based on scientific literature and anecdotal reports:
- 10-20% improvement in VO2 max
- 15-25% increase in HRV
- 5-10% reduction in body fat (if starting >15%)
- 20-30% improvement in cognitive test scores
- Significant improvements in energy and recovery
- Optimized bloodwork markers
Monthly Investment Estimate
- Supplements: $400-600
- Testing: $500-1000 (Month 1 & 3)
- Devices/Wearables: $500-1500 (one-time)
- Food: $600-800 (quality sources)
- Professional services: $200-500 (optional)
This protocol represents the cutting edge of longevity science and biohacking. Individual results will vary, and continuous optimization based on personal data is essential for long-term success. joaquintournier@Joaquins-MacBook-Pro Rival %
Mistral Large 2
Ultimate 3-Month Longevity & Biohacking Optimization Plan
Designed for a high-performance biohacker seeking to maximize lifespan, cognitive function, physical performance, and metabolic resilience.
This plan integrates cutting-edge longevity science, advanced supplementation, precision nutrition, personalized fitness, stress resilience training, and real-time biometric tracking to create a data-driven, adaptive protocol for peak biological optimization.
📅 Phase 1: Foundation & Assessment (Week 1-2)
Goal: Establish baselines, optimize metabolic flexibility, and prime the body for deeper interventions.
🔬 Baseline Testing & Wearable Setup
1. Comprehensive Blood & Biomarker Panel (Before & After 3 Months)
- Metabolic & Hormonal:
- HbA1c, fasting glucose, insulin, HOMA-IR
- Cortisol (AM/PM), DHEA-S, testosterone (free/total), estrogen, SHBG
- Thyroid (TSH, free T3/T4, reverse T3)
- Inflammation & Oxidative Stress:
- hs-CRP, IL-6, TNF-α, homocysteine, oxidized LDL
- Telomere length (optional, via TeloYears or Life Length)
- Nutrient & Longevity Markers:
- Vitamin D (25-OH), magnesium (RBC), omega-3 index, B12, folate
- NAD+ levels (via Nicotinamide Riboside Challenge Test)
- APOE genotype (if not already known)
- Cognitive & Neurodegeneration:
- Neurofilament light chain (NfL), amyloid beta 42/40 ratio, p-tau181
- BDNF (brain-derived neurotrophic factor)
2. Wearable & Continuous Tracking Setup
- Oura Ring / Whoop (sleep, HRV, recovery, respiratory rate)
- Continuous Glucose Monitor (CGM) (Dexcom G7 or Freestyle Libre 3)
- Apple Watch / Garmin (HRV, SpO2, VO2 max, training load)
- BioStrap / Eight Sleep (sleep staging, HRV, temperature)
- Muse S Headband (EEG for meditation & neurofeedback)
- Lumen / Keyto (metabolic fuel tracking)
3. Cognitive & Physical Baseline Testing
- Cognitive:
- Cambridge Brain Sciences (memory, attention, problem-solving)
- Quantified Mind (reaction time, processing speed)
- Physical:
- VO2 Max Test (via Garmin / Apple Watch or lab test)
- DEXA Scan (body composition, bone density)
- Grip Strength & Gait Analysis (frailty markers)
🍽️ Nutrition Protocol: Cyclical Ketogenic + Autophagy Fasting
Goal: Enhance metabolic flexibility, mitochondrial efficiency, and autophagy while avoiding nutrient deficiencies.
📅 Weekly Nutrition Structure
| Day | Protocol | Macros (Approx.) | Key Notes |
|---|---|---|---|
| Mon | Ketogenic (Keto) | 70% fat, 20% protein, 5% net carbs | High-fat, moderate protein, very low carb |
| Tue | Keto + Time-Restricted Eating (TRE) | 16:8 (eat 12-8 PM) | Autophagy activation |
| Wed | Targeted Keto (TKD) | 60% fat, 25% protein, 10% net carbs | Carbs around workout (30-50g dextrose) |
| Thu | Keto + 24h Fast | 0 calories (water, electrolytes, black coffee) | Deep autophagy, stem cell activation |
| Fri | Cyclical Keto (CKD) | 50% fat, 30% protein, 20% net carbs | Refeed to replenish glycogen |
| Sat | Keto + Protein Cycling | 65% fat, 30% protein, 5% net carbs | Lower protein to enhance ketosis |
| Sun | Flexible Keto (FKD) | 60% fat, 25% protein, 10% net carbs | Adjust based on CGM data |
🥩 Food Choices & Meal Timing
- Fats: Grass-fed butter, ghee, MCT oil, extra virgin olive oil, avocados, macadamia nuts, fatty fish (wild salmon, sardines)
- Proteins: Grass-fed beef, pasture-raised eggs, wild-caught fish, collagen peptides, organ meats (liver, heart)
- Carbs (on refeed days): Sweet potatoes, white rice, berries, dark chocolate (85%+), raw honey (sparingly)
- Fiber & Polyphenols: Cruciferous veggies (broccoli, cauliflower), leafy greens, berries, turmeric, cinnamon
- Hydration: 3-4L water/day + electrolytes (5g sodium, 3g potassium, 300mg magnesium)
🍽️ Advanced Fasting Strategies
- 16:8 Daily (Mon, Tue, Sat, Sun) – Eat between 12 PM - 8 PM
- 24h Fast (Thu) – From 8 PM Wed → 8 PM Thu (water, electrolytes, black coffee)
- Autophagy-Enhancing Fast (Optional): 36h fast (1x/month) – From 8 PM Sun → 8 AM Tue
- Fasting Mimicking Diet (FMD) (1x/month) – 5-day Prolon-like protocol (low-cal, low-protein, high-nutrient)
💊 Supplement Stack (Advanced Longevity & Performance)
Dosages are personalized—adjust based on bloodwork and wearable data.
🔥 Core Longevity Stack (Daily)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 500-1000mg | AM | NAD+ booster, sirtuin activation |
| Trans-Resveratrol | 250-500mg | AM | SIRT1 activator, anti-inflammatory |
| Fisetin | 500mg | 2x/week (fasting day) | Senolytic (clears zombie cells) |
| Quercetin + Dasatinib (Senolytic Combo) | 500mg Quercetin + 50mg Dasatinib | 1x/month (fasting day) | Deep senolytic effect |
| Magnesium L-Threonate | 2000mg | PM | Cognitive function, synaptic plasticity |
| Omega-3 (EPA/DHA) | 2-3g (1:1 ratio) | With meals | Anti-inflammatory, brain health |
| Vitamin D3 + K2 (MK-7) | 5000-10,000 IU D3 + 200mcg K2 | AM | Bone, immune, cardiovascular health |
| Zinc + Copper | 30mg Zinc + 2mg Copper | PM | Immune, testosterone, redox balance |
| Berberine | 500mg | 3x/day (with meals) | Glucose control, AMPK activation |
| Metformin (if insulin resistant) | 500-1000mg | PM | Longevity, glucose regulation |
| Rapamycin (Sirolimus) (Optional) | 5-10mg | 1x/week (fasting day) | mTOR inhibition, autophagy |
| Collagen Peptides | 10-20g | AM/PM | Skin, joints, gut health |
| Creatine Monohydrate | 5g | Post-workout | Cognitive & physical performance |
| Lion’s Mane + Bacopa Monnieri | 1g + 300mg | AM | Neurogenesis, memory |
| Apigenin | 50mg | PM | Senolytic, anti-inflammatory |
🔄 Cycling Strategy
- NMN & Resveratrol: Cycle 5 days on, 2 days off to prevent tolerance.
- Senolytics (Fisetin/Quercetin + Dasatinib): 1x/month (on a fasting day).
- Rapamycin: 1x/week (only if bloodwork supports it).
- Berberine: 3 months on, 1 month off to avoid gut microbiome disruption.
🏋️ Exercise Protocol: Strength, VO2 Max & Recovery Optimization
Goal: Maximize muscle retention, mitochondrial density, and cardiovascular health while minimizing injury risk.
📅 Weekly Training Split
| Day | Workout Type | Details | Intensity |
|---|---|---|---|
| Mon | Strength (Upper Body) | 5x5 Heavy Compounds (Bench, OHP, Rows) + Accessories | 75-85% 1RM |
| Tue | HIIT + Sprints | 10x 30s sprint / 90s walk (or bike) | 90%+ max HR |
| Wed | Active Recovery | Yoga, mobility, walking (10K steps) | Low intensity |
| Thu | Strength (Lower Body) | 5x5 Heavy Squats, Deadlifts, Bulgarian Split Squats | 75-85% 1RM |
| Fri | VO2 Max Training | 4x4 min @ 90-95% max HR (2 min rest) | High intensity |
| Sat | Zone 2 Cardio | 60-90 min cycling/walking (60-70% max HR) | Low intensity |
| Sun | Rest or Mobility | Sauna, cold plunge, stretching | Recovery |
🔥 Advanced Training Techniques
- Blood Flow Restriction (BFR) Training – 2x/week (low load, high reps) for muscle growth & metabolic stress.
- Eccentric-Only Training – 1x/week (slow negatives on squats/deadlifts) for tendon strength.
- Isometric Holds – 1x/week (e.g., 30s wall sit, plank variations) for joint resilience.
- HRV-Guided Training – Adjust intensity based on Oura/Whoop recovery score (skip HIIT if HRV is low).
🧠 Cognitive & Neuro-Optimization
Goal: Enhance neuroplasticity, memory, focus, and resilience to neurodegeneration.
📅 Weekly Cognitive Protocol
| Day | Intervention | Details |
|---|---|---|
| Mon | Dual N-Back Training | 20 min (Brain Workshop / Dual N-Back Pro) |
| Tue | Transcranial PEMF (tPEMF) | 20 min (via NeoRhythm or iTENS) |
| Wed | Neurofeedback (Muse S) | 15 min alpha/theta training |
| Thu | Cold Exposure + Breathwork | 3 min cold shower + 10 min Wim Hof |
| Fri | Non-Sleep Deep Rest (NSDR) | 20 min Yoga Nidra (via Insight Timer) |
| Sat | Psychedelic Microdosing (Optional) | 10-20mcg LSD or 0.1-0.2g psilocybin |
| Sun | Digital Detox | No screens 1 hour before bed, journaling |
💡 Advanced Cognitive Enhancers
- Noopept – 10-20mg (2x/day, 5 days on/2 off) for neuroplasticity.
- Modafinil – 50-100mg (1-2x/week, for deep work).
- L-Theanine + Caffeine – 200mg L-Theanine + 100mg caffeine (AM focus).
- Phosphatidylserine – 300mg (PM for memory consolidation).
😌 Stress Resilience & Recovery Optimization
Goal: Lower chronic stress, improve HRV, and enhance parasympathetic tone.
📅 Daily Recovery Routine
| Time | Intervention | Details |
|---|---|---|
| AM | Morning Sunlight | 10-15 min sunlight (no glasses) |
| AM | Cold Plunge | 2-3 min at 50°F (10°C) |
| PM | Sauna (Infrared or Dry) | 20-30 min at 160-180°F (70-80°C) |
| PM | HRV Biofeedback | 10 min (via Elite HRV or HeartMath) |
| PM | Red Light Therapy | 10-15 min (660nm/850nm) |
| Night | Sleep Optimization | 7-9h, 65°F (18°C), blackout curtains, no EMFs |
🧘 Advanced Stress Techniques
- Wim Hof Method – 3 rounds (30 breaths + 2 min hold) 3x/week.
- Vagus Nerve Stimulation – Gargling, humming, cold face immersion.
- Float Tank Therapy – 1x/week (sensory deprivation for deep recovery).
- Psychedelic Integration – Journaling, meditation, or therapy post-microdosing.
📊 Phase 2: Adaptation & Optimization (Week 3-10)
Goal: Refine protocols based on biometric feedback, deepen autophagy, and enhance performance.
🔄 Key Adjustments Based on Data
- CGM Data: If glucose spikes >140 mg/dL post-meal, reduce carbs further or add berberine/ACV.
- HRV Trends: If HRV drops >10% for 3+ days, reduce HIIT, increase Zone 2 cardio.
- Sleep Staging: If deep sleep <15%, increase magnesium, reduce late caffeine, try glycine.
- Bloodwork: If hs-CRP >1.0, increase omega-3s, curcumin, and fasting.
🚀 Advanced Interventions
- Plasma Dilution (Young Plasma Therapy) – 1x/month (if accessible).
- Stem Cell Therapy (Optional) – Exosome therapy for joint/tissue repair.
- Hyperbaric Oxygen Therapy (HBOT) – 1-2x/week (2.0 ATA, 60 min).
- Photobiomodulation (PBM) – Red light therapy 5x/week for mitochondrial health.
🏆 Phase 3: Peak Performance & Longevity Maintenance (Week 11-12)
Goal: Lock in gains, optimize biomarkers, and transition to a sustainable long-term protocol.
📈 Final Biomarker Retesting
- Repeat full blood panel, DEXA, VO2 max, cognitive tests.
- Compare pre/post telomere length, NAD+, inflammation markers.
🔄 Long-Term Maintenance Plan
- Nutrition: Cyclical keto (5 days keto, 2 days refeed) + 16:8 fasting.
- Supplements: NMN, resveratrol, magnesium, omega-3s (daily) + senolytics 1x/month.
- Exercise: 3x strength, 2x HIIT/VO2, 2x Zone 2, 1x recovery.
- Recovery: Daily sauna/cold, HRV-guided training, neurofeedback 2x/week.
- Cognitive: Dual N-Back 3x/week, noopept cycling, microdosing (if applicable).
🎯 Expected Outcomes After 3 Months
✅ Metabolic Health:
- HbA1c <5.0%, fasting glucose <85 mg/dL, insulin <5 μU/mL
- Ketone levels 0.5-3.0 mM (fasting)
- Omega-3 index >8%
✅ Longevity Biomarkers:
- hs-CRP <0.5 mg/L, IL-6 <1 pg/mL
- Testosterone (optimal range for age), DHEA-S >200 μg/dL
- NAD+ levels increased by 30-50%
✅ Physical Performance:
- VO2 Max increased by 10-15%
- Strength gains (5-10% 1RM improvement)
- Body fat % reduced by 2-4%, muscle mass increased
✅ Cognitive Function:
- Dual N-Back score improved by 20-30%
- Reaction time & processing speed enhanced
- BDNF levels increased
✅ Stress & Recovery:
- HRV increased by 10-20%
- Deep sleep >20% of total sleep
- Cortisol rhythm normalized (AM spike, PM drop)
🚀 Final Notes
- Personalization is key – Adjust dosages, fasting windows, and exercise based on real-time biometric feedback.
- Cycle supplements to prevent tolerance (e.g., NMN 5 days on/2 off).
- Prioritize sleep & recovery – HRV, deep sleep, and stress resilience are the foundation.
- Consider epigenetic testing (e.g., TruDiagnostic) for long-term longevity insights.
This plan is aggressive but sustainable—designed for a highly motivated biohacker who wants to push the limits of human performance and lifespan extension.
Ready to begin? 🚀 Let’s optimize.
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Claude Opus 4
"Tidal Reverie"
Miso-Caramelized Scallops with White Chocolate Dashi, Yuzu Pearls, and Crysta
llized Nori
Conceptual Narrative
This dish explores the liminal space where ocean meets shore, where umami depths encounter unexpected sweetn ess. The pairing of pristine diver scallops with white chocolate challenges conv entional boundaries, while traditional Japanese elements ground the composition in centuries of culinary wisdom. Each bite represents the ebb and flow of tides
- moments of intensity followed by gentle recession.
Components Overview
- Miso-Caramelized Hokkaido Scallops
- White Chocolate Dashi Foam
- Yuzu Pearl Caviar
- Crystallized Nori Tuile
- Micro Shiso Oil
- Edible Sand (Black Sesame & Cocoa)
Detailed Components & Techniques
1. Miso-Caramelized Hokkaido Scallops
Ingredients:
- 3 large Hokkaido diver scallops (U-10 size)
- 30g white miso paste (preferably 3-month aged)
- 15g mirin
- 10g sake
- 5g maple syrup
- Clarified butter for searing
Sourcing: Hokkaido scallops from Tsukiji Outer Market or specialty Japanese seafood importers
Method:
- Remove scallops from refrigeration 20 minutes before cooking
- Whisk miso, mirin, sake, and maple syrup until smooth
- Score scallops in crosshatch pattern, 2mm deep
- Brush with miso glaze, refrigerate 1 hour
- Sear in smoking hot clarified butter, 90 seconds per side
- Torch lightly for caramelization
- Rest 2 minutes before plating
2. White Chocolate Dashi Foam
Ingredients:
- 500ml kombu dashi (made with Rishiri kombu)
- 50g Valrhona Ivoire white chocolate
- 2g soy lecithin
- 1 sheet silver gelatin
- Sea salt to taste
Method:
- Prepare kombu dashi, steep at 60°C for 45 minutes
- Strain and reduce to 300ml
- Bloom gelatin in cold water
- Heat dashi to 70°C, whisk in bloomed gelatin
- Add white chocolate, whisk until melted
- Cool to 60°C, add soy lecithin
- Blend with immersion blender to create stable foam
- Keep warm in thermal circulator at 55°C
3. Yuzu Pearl Caviar (Reverse Spherification)
Ingredients:
- 200ml yuzu juice (fresh-pressed)
- 100ml mineral water
- 2g sodium alginate
- 1000ml calcium chloride bath (0.5%)
Method:
- Combine yuzu juice with mineral water
- Using immersion blender, incorporate sodium alginate
- Strain through fine mesh, rest 24 hours to remove air bubbles
- Prepare calcium bath
- Using syringe, create 3mm pearls in calcium bath
- Let set for 2 minutes
- Rinse in clean water, store in yuzu juice
4. Crystallized Nori Tuile
Ingredients:
- 5 sheets premium nori (Ariake Sea)
- 100ml water
- 50g sugar
- 15ml rice wine vinegar
- Black sesame seeds
Method:
- Blend nori with water until smooth paste
- Strain through cheesecloth
- Reduce liquid by half
- Add sugar and vinegar, cook to 115°C
- Spread thin on silicone mat
- Dehydrate at 60°C for 8 hours
- Break into artistic shards
5. Micro Shiso Oil
Ingredients:
- 50g micro purple shiso
- 200ml grapeseed oil
- Salt
Method:
- Blanch shiso in salted water, 5 seconds
- Shock in ice bath
- Squeeze dry, blend with oil at high speed
- Strain through coffee filter
- Season with salt
6. Edible Sand
Ingredients:
- 30g black sesame seeds, toasted
- 20g cocoa nibs
- 10g dehydrated soy sauce
- 5g gold leaf
Method:
- Grind each component separately to varying textures
- Combine, creating textural variety
- Fold in gold leaf fragments
Plating & Presentation
Equipment Needed:
- Warm plates (28cm diameter, preferably handcrafted ceramic)
- Precision tweezers
- Foam dispenser
- Micro pipette
Assembly (per plate):
- Create abstract brush stroke with shiso oil
- Place three dots of edible sand asymmetrically
- Position scallops in triangular formation
- Pipe white chocolate dashi foam between scallops
- Distribute 7-9 yuzu pearls strategically
- Crown each scallop with nori tuile shard
- Finish with micro shiso leaves and gold leaf
Service Notes:
- Serve immediately while scallops are warm
- Foam should be applied tableside for dramatic effect
- Provide mother-of-pearl spoons to preserve delicate flavors
Wine Pairing
Recommend: 2018 Dönnhoff Oberhäuser Brücke Riesling Auslese or aged Junmai Daigi njo sake
Chef's Note
The unusual pairing of white chocolate with dashi creates a synergy that amplifi es both sweet and umami note s, while the yuzu pearls provide acidic punctuation. This dish requires precise timing and temperature control - the contrast between warm scallops and cool pea rls is essential to the experience.
Mistral Large 2
Michelin 3-Star Dish: "Ocean’s Whisper & Forest’s Breath"
Conceptual Narrative: This dish is a poetic dialogue between two seemingly disparate ecosystems—the ocean’s depths and the forest floor—united through texture, temperature, and memory. The "Ocean’s Whisper" represents the briny, umami-rich essence of the sea, embodied in a smoked eel and kelp consommé with fermented sea urchin custard, while the "Forest’s Breath" evokes the earthy, aromatic soul of the woods through charred wild mushroom tea, black garlic soil, and pine-infused honeycomb. The dish is a meditation on transience: the eel’s journey from river to sea mirrors the fleeting nature of flavor, while the mushrooms’ mycelial network symbolizes hidden connections beneath the surface.
The plating is a living diorama—a miniature landscape where edible "rocks" (compressed rye bread) cradle "tide pools" of consommé, and "moss" (microgreens and edible flowers) sprouts from a "forest floor" of black garlic soil. The diner is invited to interact with the dish, using a smoked cedar spoon to stir the consommé and release its aroma, or breaking the honeycomb to drizzle its nectar like morning dew.
Component 1: Smoked Eel & Kelp Consommé with Fermented Sea Urchin Custard
Unusual Pairing: Cold-smoked eel + fermented sea urchin (uni) + dulse seaweed Techniques: Cold smoking, sous-vide fermentation, consommé clarification, spherification (reverse)
Ingredients:
-
For the Consommé:
- 500g fresh eel (sourced from sustainable fisheries, e.g., Dutch or Japanese eel)
- 100g dulse seaweed (dried, from Maine or Iceland)
- 50g kombu (first-grade, from Hokkaido)
- 2L fish stock (made from eel bones, fennel, and white wine)
- 100g fermented sea urchin (see below)
- 1 egg white (for clarification)
- 1 tsp yuzu kosho (Japanese citrus-chili paste)
- 0.5g xanthan gum (for body)
- Smoking wood: Applewood + cedar chips (3:1 ratio)
-
For the Fermented Sea Urchin Custard:
- 200g fresh sea urchin (from Hokkaido or Santa Barbara)
- 100g heavy cream (cultured, 48-hour ferment)
- 2 egg yolks
- 10g sugar
- 2g salt
- 1g agar-agar (for set)
- 0.5g sodium alginate (for spherification)
-
Garnish:
- Micro shiso and sea aster (foraged coastal greens)
- Gold leaf (edible, 24k)
Method:
-
Cold-Smoke the Eel:
- Fillet the eel into 1cm-thick strips. Cure in 3% salt + 2% sugar for 2 hours, then cold-smoke at 20°C (68°F) for 4 hours with applewood and cedar. Reserve half for consommé; dice the other half for garnish.
-
Ferment the Sea Urchin:
- Blend fresh uni with cream, yolks, sugar, and salt. Sous-vide at 75°C (167°F) for 30 minutes, then strain through a chinois. Add agar-agar, pour into hemispherical molds, and chill. Once set, coat in a 1% sodium alginate bath for 2 minutes to create a thin membrane (reverse spherification).
-
Clarify the Consommé:
- Simmer eel bones, dulse, and kombu in fish stock for 1 hour. Strain, then clarify with egg white (racking method). Reduce by half, add yuzu kosho and xanthan gum. Chill and reserve.
-
Assembly:
- Place a uni custard sphere in a hand-blown glass spoon (or small ceramic dish). Ladle chilled consommé around it. Garnish with diced smoked eel, micro shiso, and gold leaf.
Component 2: Charred Wild Mushroom Tea with Black Garlic Soil & Pine Honeycomb
Unusual Pairing: Charred matsutake mushrooms + black garlic + pine resin honey Techniques: Dehydration, freeze-drying, fat-washing, honeycomb crystallization
Ingredients:
-
For the Mushroom Tea:
- 200g matsutake mushrooms (fresh, from Oregon or Japan)
- 100g chanterelles (foraged or from Pacific Northwest)
- 50g porcini powder (dehydrated and ground)
- 1L mushroom stock (simmered with thyme and bay leaf)
- 10g toasted buckwheat (for umami)
- 5g white miso paste
- 1 smoked cedar plank (for charring)
-
For the Black Garlic Soil:
- 200g black garlic (fermented for 60 days, from Korea or Spain)
- 100g compressed rye bread (baked, dehydrated, and ground)
- 50g toasted hazelnuts (finely chopped)
- 20g activated charcoal powder (food-grade)
- 10g maltodextrin (for texture)
- 5g smoked salt
-
For the Pine Honeycomb:
- 200g raw honey (from pine forest regions, e.g., Turkey or Greece)
- 10g pine resin (food-grade, from Greece)
- 1g sodium bicarbonate (for aeration)
- Edible silver leaf (for shimmer)
Method:
-
Char the Mushrooms:
- Slice matsutake and chanterelles into 1cm-thick pieces. Sear on a smoking cedar plank over high heat until deeply charred. Dehydrate at 60°C (140°F) for 6 hours, then grind into a coarse powder.
-
Infuse the Tea:
- Simmer mushroom stock with porcini powder, buckwheat, and miso for 30 minutes. Strain, then fat-wash with 100g brown butter (melt, infuse for 1 hour, then freeze and strain). Serve in a pre-warmed ceramic teapot with a charred mushroom chip as a lid.
-
Make the Black Garlic Soil:
- Blend black garlic, rye bread, hazelnuts, and charcoal into a fine powder. Mix with maltodextrin and smoked salt. Reserve in an airtight container to maintain crispness.
-
Crystallize the Pine Honeycomb:
- Warm honey with pine resin until dissolved. Whip with sodium bicarbonate until frothy, then pour into a silicone mold. Bake at 150°C (300°F) for 10 minutes until golden. Brush with edible silver leaf.
-
Assembly:
- Mold the black garlic soil into a small "hill" on the plate. Place a quail egg shell (cleaned and filled with mushroom tea) at the base. Rest the pine honeycomb on top like a "rock." Garnish with foraged wood sorrel and frosted violets.
Component 3: Edible Landscape & Interactive Elements
Techniques: Compression, dehydration, aroma diffusion
Ingredients:
- Compressed Rye "Rocks":
- 200g rye bread (baked, compressed in a vacuum bag with beetroot powder and salt)
- Smoked Cedar Spoon:
- Hand-carved cedar spoon, lightly smoked with juniper berries
- Aroma Diffuser:
- Pine needle essential oil (food-safe) + iodine tincture (for ocean scent) in a glass vial under the plate
Method:
-
Shape the "Rocks":
- Cut rye bread into irregular shapes, brush with beetroot powder slurry, and compress in a vacuum bag for 24 hours. Dehydrate at 50°C (122°F) until stone-like.
-
Prepare the Spoon:
- Lightly char a cedar spoon over a flame, then rub with crushed juniper berries. Serve alongside the consommé for stirring.
-
Aroma Diffusion:
- Place a drop of pine oil and iodine tincture on a cotton ball under the plate. The diner’s movement will release the scent as they eat.
Plating & Service Sequence:
-
First Bite (Ocean’s Whisper):
- The consommé spoon is presented on a slate slab with a miniature driftwood stand. The diner stirs the consommé to release the eel’s smoke, then breaks the uni custard with the spoon.
-
Second Act (Forest’s Breath):
- The mushroom tea is poured tableside from the ceramic pot into the quail egg shell. The diner cracks the pine honeycomb over the "soil," letting it drip like sap.
-
Finale (Landscape Interaction):
- The diner is encouraged to crush the rye "rocks" into the soil, releasing a nutty aroma, and to inhale the diffused scents before the last bite.
Sourcing Notes for Specialized Ingredients:
| Ingredient | Source | Substitute (if unavailable) |
|---|---|---|
| Matsutake mushrooms | Foraged & Found Edibles (US) | Porcini or king oyster mushrooms |
| Fermented sea urchin | Catalina Offshore Products (US) | Fresh uni + 24-hour miso fermentation |
| Black garlic | Amazon or Korean markets | Slow-cooked garlic (60°C for 40 days) |
| Pine resin honey | MeliBio (US) or Greek specialty shops | Regular honey + 1% pine essential oil |
| Dulse seaweed | Maine Coast Sea Vegetables | Nori or wakame |
| Smoked cedar plank | Smoking Wood | Applewood + cedar oil |
Why This Dish Belongs in a 3-Star Kitchen:
-
Unusual Pairings with Purpose:
- The eel + uni + kelp trio creates a triple umami bomb, while the mushroom + pine + black garlic evokes a primeval forest. The contrasts (hot/cold, briny/earthy) are deliberate and harmonious.
-
Advanced Techniques:
- Cold smoking, reverse spherification, fat-washing, and aroma diffusion elevate the dish beyond mere flavor—it’s a multi-sensory experience.
-
Plating as Art:
- The edible diorama invites interaction, making the diner an active participant. The smoked spoon and scent diffusion engage touch and smell, not just taste.
-
Narrative Depth:
- The dish tells a story of migration (eel), decay (fermented uni), and rebirth (mushroom mycelium), resonating on an emotional level.
-
Precision & Rarity:
- Ingredients like matsutake, fresh uni, and pine resin honey are seasonal, foraged, or labor-intensive, justifying their place in a 3-star tasting menu.
Final Thought:
This dish is not just food—it’s a fleeting ecosystem on a plate, where each bite reveals another layer of the ocean’s whisper or the forest’s breath. It challenges the diner to slow down, observe, and savor the invisible threads that connect us to nature.
Would you like a wine pairing suggestion to complete the experience? (Hint: A smoked German Riesling or aged Jura Vin Jaune would be transcendent.)
Vote
12 / 18
Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Claude Opus 4
Mistral Large 2
Vote
12 of 18