Compare Claude Sonnet 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!
Why don't eggs tell jokes? They'd crack each other up!
What do you call a fake noodle? An impasta!
Why did the bicycle fall over? Because it was two-tired!
As for your question: All 5 are unique — each joke has a different setup, punchline, and subject. No two are duplicates or variations of the same joke.
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.
⚠️ MEDICAL DISCLAIMER: This protocol is for educational purposes only. Consult qualified healthcare providers before implementing any interventions, particularly supplement stacks, fasting protocols, and exercise regimens. Individual biomarkers, genetics, and health status should guide all decisions. Get baseline bloodwork before starting.
Blood Panel:
Advanced/Optional:
| Gene | Impact | Intervention Modifier |
|---|---|---|
| APOE4 | Alzheimer's risk | Prioritize DHA, minimize saturated fat |
| MTHFR C677T | Methylation deficit | Use methylfolate, not folic acid |
| COMT Val158Met | Dopamine clearance | Modulate stimulant nootropics |
| SOD2/CAT | Antioxidant capacity | Increase mitochondrial antioxidants |
| FTO | Obesity risk | Stricter dietary timing |
| ACE I/D | Cardiovascular response | Aerobic vs. resistance emphasis |
| BDNF Val66Met | Neuroplasticity | Prioritize exercise timing for learning |
The goal is not permanent ketosis or permanent carbohydrate loading — it's developing the ability to efficiently burn both fuel sources while leveraging each strategically.
Macronutrient Targets:
Food Quality Hierarchy:
Daily Eating Window: 16:8 Intermittent Fasting
Ketone Monitoring:
Electrolyte Protocol (Critical for Keto Adaptation):
Structure: 2 PSMF days per week (non-consecutive), 5 standard keto days
PSMF Day Protocol:
Sample PSMF Day:
Training Days (4x/week):
Rest Days (3x/week):
Carbohydrate Sources (Training Days Only):
Protocol:
Refeeding Protocol:
Benefits Targeted:
Drawing from Blue Zone research (Longo, Buettner) + ketogenic metabolic benefits:
Daily Structure:
Longevity-Specific Foods (Daily Emphasis):
| Food | Longevity Compound | Daily Target |
|---|---|---|
| Extra virgin olive oil | Oleocanthal, polyphenols | 3–4 tablespoons |
| Wild salmon/sardines | EPA/DHA, astaxanthin | 3–4x/week |
| Cruciferous vegetables | Sulforaphane, I3C | 1–2 cups |
| Berries (blueberries priority) | Pterostilbene, anthocyanins | ½–1 cup |
| Green tea (matcha) | EGCG, L-theanine | 2–3 cups |
| Dark chocolate (>85%) | Flavanols, theobromine | 20–30g |
| Walnuts | ALA, polyphenols | 30g |
| Turmeric + black pepper | Curcumin + piperine | 1–2 tsp + pinch |
| Organ meats (liver) | CoQ10, B12, retinol | 1–2x/week |
| Fermented foods | Probiotics, postbiotics | Daily |
Weekly Fasting-Mimicking Protocol (FMP) — Modified Longo:
NMN (Nicotinamide Mononucleotide)
CoQ10 (Ubiquinol form)
PQQ (Pyrroloquinoline Quinone)
Alpha Lipoic Acid (R-ALA form only)
Resveratrol
Pterostilbene
Fisetin
Quercetin
Spermidine
Omega-3 (EPA/DHA)
Curcumin (Theracurmin or Meriva form)
Astaxanthin
Vitamin D3 + K2
Magnesium
Zinc + Copper (balanced)
Lion's Mane Mushroom
Bacopa Monnieri
Phosphatidylserine (PS)
Alpha-GPC
Huperzine A
L-Theanine
Caffeine
Modafinil (if legally accessible with prescription)
Microdosed Psilocybin (where legal — e.g., Oregon, Netherlands)
Ashwagandha (KSM-66 extract)
Tongkat Ali (Eurycoma longifolia)
Fadogia Agrestis
Boron
Zinc (already listed above — also critical for testosterone)
Apigenin
Probiotic (Multi-Strain)
Prebiotics
Tributyrin (or Sodium Butyrate)
Berberine
Digestive Enzymes
Active: NMN, CoQ10, PQQ, Omega-3, Vitamin D3/K2, Magnesium, Resveratrol, Pterostilbene, Lion's Mane, Bacopa, Alpha-GPC, L-Theanine, Ashwagandha, Probiotic, Berberine, Vitamin D3/K2, Zinc/Copper
Senolytic Pulse (Days 1–2): Fisetin 1,000mg + Quercetin 1,000mg + EGCG 400mg
Continue: All Tier 1 core Add: Fisetin (100mg daily), Spermidine, Astaxanthin, Phosphatidylserine, Huperzine A (3/4 cycling), Tongkat Ali or Fadogia
Cycle off: Berberine (week 5–6 break), Ashwagandha (continue)
Senolytic Pulse (Days 1–2): Fisetin 1,500mg + Quercetin 1,000mg + Dasatinib (if prescribed — physician only)
Continue: All Tier 1 core + established Tier 2 Add: Tributyrin, Apigenin, Boron Cycle off: Tongkat Ali/Fadogia (week 2), restart week 4 Reduce: NMN to 500mg (maintenance)
Final Senolytic Pulse (Days 1–2): Full senolytic protocol
| Time | Supplement |
|---|---|
| Upon waking (fasted) | NMN 500mg, Resveratrol 500mg, R-ALA 300mg, Spermidine 2mg |
| 90 min after waking (with coffee) | L-Theanine 200mg + Caffeine 100–150mg |
| Breakfast/First meal | CoQ10 200mg, PQQ 20mg, Vitamin D3 5,000IU + K2 200mcg, Omega-3 2g, Lion's Mane 1,500mg, Alpha-GPC 300mg, Zinc 15mg, Berberine 500mg |
| Lunch | Omega-3 2g (remaining dose), Curcumin 500mg, Bacopa 300mg, Berberine 500mg, Digestive enzymes |
| Pre-workout | Creatine 5g, Beta-alanine 2g (if using), Electrolytes |
| Post-workout | Protein + carbs (training days), Magnesium Malate 400mg |
| Dinner | Berberine 500mg (with meal), Astaxanthin 8mg, Phosphatidylserine 300mg |
| 1 hour before bed | Magnesium Glycinate 400mg, Ashwagandha 300mg, Apigenin 50mg, Glycine 3g |
The 4-Pillar Framework:
| Day | Primary Focus | Secondary | Duration |
|---|---|---|---|
| Monday | Upper Body Strength | Zone 2 Cardio | 75–90 min |
| Tuesday | Zone 2 Cardio | Mobility | 60–75 min |
| Wednesday | Lower Body Strength | Core | 75–90 min |
| Thursday | HIIT / VO2 Max | Active Recovery | 45–60 min |
| Friday | Full Body Strength | Zone 2 Cardio | 75–90 min |
| Saturday | Zone 2 Long Cardio | Yoga/Mobility | 90–120 min |
| Sunday | Active Recovery | Sauna + Cold | 60 min |
Upper Body Monday:
Warm-up: 10 min — arm circles, band pull-aparts, shoulder CARs
A1. Barbell Bench Press: 4 sets × 8–10 reps @ 70–75% 1RM (2 min rest)
A2. Chest-Supported DB Row: 4 sets × 10–12 reps (2 min rest)
B1. Incline DB Press: 3 sets × 10–12 reps (90 sec rest)
B2. Seated Cable Row: 3 sets × 12 reps (90 sec rest)
C1. Overhead Press (BB or DB): 3 sets × 8–10 reps (90 sec rest)
C2. Face Pulls: 3 sets × 15 reps (90 sec rest)
D1. Bicep Curl (EZ bar): 3 sets × 12 reps
D2. Tricep Pushdown: 3 sets × 12 reps
Cool-down: 10 min stretching
Lower Body Wednesday:
Warm-up: 10 min — hip circles, leg swings, goblet squat × 10
A. Back Squat: 4 sets × 6–8 reps @ 75–80% 1RM (3 min rest)
B. Romanian Deadlift: 4 sets × 8–10 reps (2 min rest)
C. Bulgarian Split Squat: 3 sets × 10 each leg (2 min rest)
D. Leg Press: 3 sets × 12–15 reps (90 sec rest)
E. Nordic Hamstring Curl: 3 sets × 6–8 reps (2 min rest)
F. Calf Raises (single-leg): 3 sets × 15 each (60 sec rest)
Core Circuit: 3 rounds — Plank 45 sec, Dead Bug × 10, Pallof Press × 10 each
Full Body Friday:
A. Deadlift: 4 sets × 5 reps @ 80–85% 1RM (3 min rest)
B. Pull-ups / Lat Pulldown: 4 sets × 8–10 reps (2 min rest)
C. DB Shoulder Press: 3 sets × 10–12 reps (90 sec rest)
D. Goblet Squat: 3 sets × 15 reps (90 sec rest)
E. Cable Chest Fly: 3 sets × 15 reps (60 sec rest)
F. Farmer's Carry: 3 sets × 40 meters (heavy — grip + core)
G. Hanging Leg Raises: 3 sets × 12–15 reps
Progressive Overload: Increase weight 2.5–5% or add 1–2 reps per exercise from Month 1
Additional Power Work (add to Friday):
Power Block (before main lifts):
- Box Jumps: 4 sets × 5 reps (maximum height, full recovery between sets)
- Medicine Ball Slam: 3 sets × 8 reps
- Trap Bar Jump Squat: 3 sets × 5 reps (light load, maximum velocity)
Grip Strength Protocol (add 2x/week):
- Thick bar deadlifts or Fat Gripz on all pulling movements
- Plate pinches: 3 sets × 30 sec each hand
- Wrist roller: 3 sets each direction
- Rationale: Grip strength is one of the strongest predictors of longevity in literature
Structure: Superset-heavy, shorter rest periods (45–90 sec), maintain intensity
Monday Upper Body — Superset Format:
A1/A2. Bench Press × 6 + Weighted Pull-up × 6 (4 sets, 90 sec rest)
B1/B2. Incline DB Press × 10 + Barbell Row × 10 (3 sets, 60 sec rest)
C1/C2/C3. Lateral Raise × 15 + Rear Delt Fly × 15 + Face Pull × 15 (3 rounds, 60 sec)
D1/D2. Hammer Curl × 12 + Skull Crusher × 12 (3 sets, 45 sec rest)
Target: 3–4 hours/week total Zone 2
Tuesday Session (45–60 min):
Saturday Long Session (75–90 min):
Post-Strength Zone 2 (20–30 min after strength sessions):
Month 1 — Aerobic Intervals:
Protocol: 4 × 4 (Norwegian Method)
- 10 min warm-up at Zone 2
- 4 intervals × 4 minutes at 90–95% max HR
- 3 minutes active recovery between intervals (Zone 1)
- 10 min cool-down
- Total: ~45 min
- Modality: Stationary bike, assault bike, or rowing
Month 2 — Tabata + Sprint Intervals:
Week 5–6: Tabata Protocol
- 8 rounds × 20 sec all-out effort / 10 sec rest
- 4 exercises: Assault bike, burpees, kettlebell swings, box jumps
- 4 min per exercise, 1 min rest between exercises
- Total: 20 min high intensity
Week 7–8: Sprint Intervals
- 8–10 × 30 sec sprints at 100% effort
- 90 sec walking recovery
- Modality: Treadmill, outdoor track, or stationary bike
Month 3 — VO2 Max Protocol:
Protocol: 30/30s or 40/20s
- 30 sec at 130% of VO2 max power / 30 sec rest
- 20 rounds
- Purpose: Directly targets VO2 max improvement
- VO2 max is one of the strongest predictors of all-cause mortality
Alternative: Hill sprints
- Find 6–8% grade hill
- 10 × 10 sec maximal sprints
- Walk back down as recovery
1. 90/90 Hip Stretch — 60 sec each side
2. World's Greatest Stretch — 5 reps each side
3. Thoracic Spine Rotation — 10 reps each side
4. Deep Squat Hold — 60 sec (load with 5lb weight if needed)
5. Hip Flexor Stretch (half-kneeling) — 60 sec each side
6. Cat-Cow — 10 reps
7. Shoulder CARs (Controlled Articular Rotations) — 5 each direction
8. Ankle Circles + Calf Stretch — 30 sec each
Morning:
- 20–30 min gentle yoga or Yin yoga (focus on fascia/connective tissue)
- 10 min breathwork (box breathing or 4-7-8)
Afternoon:
- 20–40 min sauna (see thermal protocol below)
- Cold plunge or cold shower (see cold protocol below)
- 20 min contrast therapy if available (sauna → cold → sauna → cold)
Evening:
- Foam rolling / percussion massager (Theragun) — 10–15 min full body
- Legs up the wall — 10 min (parasympathetic activation)
Evidence base: Rhonda Patrick research — Finnish sauna studies showing dose-dependent reduction in cardiovascular mortality, dementia risk, and all-cause mortality
Protocol:
Physiological effects targeted:
Month 1: 20 min × 2/week Month 2: 25 min × 3/week Month 3: 30 min × 4/week
Morning Cold Shower:
Cold Plunge (if available):
Physiological effects:
T-120 min: Last food/calories (no eating within 2 hours of sleep)
T-90 min: Blue light blocking glasses on; dim all lights
T-60 min: Supplements (above stack)
T-45 min: Warm bath or shower (paradoxically cools core body temperature)
T-30 min: Journaling (3 gratitudes + brain dump of tomorrow's tasks — reduces cognitive arousal)
T-20 min: Reading (physical book, non-stimulating content)
T-10 min: 4-7-8 breathing or body scan meditation
T-0: Sleep
Track nightly:
Weekly Analysis:
HRV >20% above baseline → Green light for high-intensity training
HRV within ±10% of baseline → Moderate training appropriate
HRV >20% below baseline → Reduce intensity; prioritize recovery
HRV measures the variation in time between heartbeats — a proxy for autonomic nervous system balance (sympathetic vs. parasympathetic). Higher HRV correlates with better cardiovascular health, stress resilience, cognitive function, and longevity.
Measurement Protocol:
HRV Training Protocol (Biofeedback):
HRV Improvement Targets:
Wim Hof Method (Modified):
Round 1: 30 power breaths (in through nose, out through mouth, forceful)
→ Hold exhale for 60–90 sec
→ Inhale to full capacity, hold 15 sec
Repeat 3–4 rounds
Effects: Alkaline shift, sympathetic activation, adrenaline release, immune activation
Box Breathing (enhanced):
- Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec
- 5 rounds
- Increases focus, reduces pre-exercise anxiety
Physiological Sigh (Andrew Huberman):
- Double inhale through nose (sniff-sniff) → Long slow exhale through mouth
- Fastest known method to reduce acute stress
- 2–3 repetitions immediately effective
4-7-8 Breathing:
- Inhale 4 sec → Hold 7 sec → Exhale 8 sec
- 8 rounds
- Activates parasympathetic nervous system
- Reduces cortisol, prepares for sleep
Alternative: Coherence breathing (5-5) with HRV biofeedback device
Professional Neurofeedback (Recommended):
At-Home EEG Devices:
Muse 2 or Muse S: Consumer EEG headband
Neurosity Crown (advanced): Professional-grade EEG
Neurofeedback Training Protocol (Muse):
Month 1: 10 min daily — focus on reaching "calm" state (alpha dominance)
Month 2: 15 min daily — extend calm periods, reduce mind-wandering
Month 3: 20 min daily — achieve flow states on demand
Daily Brain Training (15–20 min):
Dual N-Back: scientifically validated for working memory improvement (Jaeggi et al.)
Lumosity / Cambridge Brain Sciences: Track multiple cognitive domains
Learning Protocol (BDNF Optimization):
Month 1 (Building the habit):
Month 2 (Deepening practice):
Month 3 (Advanced practice):
Measurable Outcomes:
Journaling Protocol (Evening):
Stoic Practice (Marcus Aurelius / Ryan Holiday):
1. Oura Ring Gen 3
2. WHOOP 4.0 (or as alternative to Oura)
3. Continuous Glucose Monitor (CGM)
CGM Experiments to Run:
4. Polar H10 Chest Strap
5. Garmin Fenix 7 or Apple Watch Ultra 2
6. Muse 2 EEG Headband
7. BioStrap or Empatica E4
8. Withings Body Comp Scale
9. Smart Blood Pressure Cuff (Omron Platinum)
1. HRV 7-day average trend (up/down/stable?)
2. Sleep quality average (deep sleep %, REM %, efficiency)
3. Resting heart rate trend
4. Training load vs. recovery balance
5. CGM data review (glucose patterns, problem foods)
6. Body weight + composition trend
7. Subjective energy, mood, libido (1–10 scale, logged daily)
8. Cognitive performance (reaction time, working memory scores)
1. All weekly metrics aggregated
2. Compare to previous month's baseline
3. Bloodwork review (if new labs available)
4. Supplement efficacy assessment (adjust stack if needed)
5. Training performance metrics (strength PRs, VO2 max estimate, Zone 2 HR at same pace)
6. Sleep trend analysis
7. Adjust protocol for next month based on data
Recommended tools:
Device: Joovv Solo 3.0, Mito Red MitoPRO, or Platinum LED BioMax Wavelengths: 660nm (red) + 850nm (near-infrared)
Session Protocol:
Timing by Goal:
Targeted Applications:
Evidence: Tel Aviv University study (Hachmo et al., 2020) showed 20 sessions of HBOT increased telomere length by 20% and reduced senescent cells by 37%
Prescription Protocol:
At-Home Mild HBOT (mHBOT):
Evidence: Emerging research suggests direct skin contact with earth reduces inflammatory markers, improves sleep, and reduces cortisol
Protocol:
Pre-Flow Conditions:
Pre-Flow Routine (15 min):
1. 5 min Wim Hof breathing (oxygenation + norepinephrine)
2. 5 min single-task focus (read one page, nothing else)
3. 5 min review of goals for session
4. Put on flow-state music (binaural beats 40Hz gamma, or specific playlists)
5. Begin work
Binaural Beats Protocol:
Priority Actions:
Daily Non-Negotiables (Week 1):
Key Adaptation Signs (Keto — Week 2):
Month 1 Expected Outcomes:
60-Day Bloodwork Recheck:
Month 2 Expected Outcomes:
Month 3 Expected Outcomes:
Potential causes & solutions:
Interventions:
Interventions:
Interventions:
Interventions:
Women (hormonal considerations):
APOE4 Carriers:
Those with Autoimmune Conditions:
| Metric | Baseline | 30 Days | 60 Days | 90 Days | Target |
|---|---|---|---|---|---|
| HRV (ms) | ___ | ___ | ___ | ___ | +15–20% |
| Resting HR (bpm) | ___ | ___ | ___ | ___ | <55 bpm |
| VO2 Max (ml/kg/min) | ___ | ___ | ___ | ___ | +10–15% |
| Body Fat % | ___ | ___ | ___ | ___ | -4–8% |
| Lean Mass (lbs) | ___ | ___ | ___ | ___ | +2–4 lbs |
| Grip Strength (kg) | ___ | ___ | ___ | ___ | +10–15% |
| Sleep Efficiency % | ___ | ___ | ___ | ___ | >90% |
| Deep Sleep % | ___ | ___ | ___ | ___ | >20% |
| Fasting Glucose (mg/dL) | ___ | ___ | ___ | ___ | 70–85 |
| HOMA-IR | ___ | ___ | ___ | ___ | <1.0 |
| hs-CRP (mg/L) | ___ | ___ | ___ | ___ | <0.5 |
| Testosterone (ng/dL) | ___ | ___ | ___ | ___ | Upper quartile |
| Vitamin D (ng/mL) | ___ | ___ | ___ | ___ | 60–80 |
| Omega-3 Index % | ___ | ___ | ___ | ___ | >8% |
| Biological Age (years) | ___ | — | — | ___ | -2 to -5 years |
| Bench Press 1RM (lbs) | ___ | ___ | ___ | ___ | +10–15% |
| Deadlift 1RM (lbs) | ___ | ___ | ___ | ___ | +10–15% |
Measure Everything: What gets measured gets managed. Without data, you're guessing.
Prioritize Sleep Above All: No supplement, exercise, or dietary intervention compensates for chronic sleep deprivation. Sleep is the master recovery tool.
Build Metabolic Flexibility: The goal is not permanent ketosis — it's the ability to efficiently use all fuel sources. This is what separates metabolically healthy individuals.
Earn Your Complexity: Master the basics (sleep, Zone 2, protein, stress) before adding advanced interventions. A stack of supplements on a foundation of poor sleep is waste.
Cycle Everything: The body adapts to constant stimuli. Cycling supplements, dietary protocols, and training stimuli prevents adaptation and maintains sensitivity.
Stress + Recovery = Adaptation: Training, fasting, and cold exposure are stressors. They only produce benefit if followed by adequate recovery. Never sacrifice recovery for more stress.
Personalize Based on Biomarkers: This protocol is a framework, not a prescription. Your genetics, bloodwork, and wearable data should continuously refine your approach.
The Gut is the Gateway: No intervention works optimally in a dysbiotic gut. Prioritize gut health as foundational to everything else.
Hormetic Stress is Medicine: Moderate, controlled stress (exercise, fasting, heat, cold) activates survival pathways (AMPK, sirtuins, Nrf2, autophagy) that are the mechanisms of longevity.
Consistency Beats Perfection: A 90% compliant protocol executed consistently for 3 months produces dramatically better results than a 100% perfect protocol executed inconsistently.
Longevity = (Mitochondrial Health × Metabolic Flexibility × Cellular Cleanup)
+ (Cardiovascular Fitness × Muscle Mass × Bone Density)
+ (Cognitive Reserve × Stress Resilience × Social Connection)
- (Chronic Inflammation + Oxidative Stress + Metabolic Dysfunction)
Every intervention in this protocol targets one or more variables in this equation.
This protocol represents the current state of longevity science as of 2024. The field is evolving rapidly — new research may modify recommendations. Reassess quarterly. Stay curious, stay humble, and let your data guide you.
Total Estimated Monthly Investment:
Minimum Viable Version (if budget-constrained): Prioritize: Sleep optimization (free), Zone 2 cardio (free), strength training (gym membership), Vitamin D + Magnesium + Omega-3 + Creatine (~$60/month), 16:8 fasting (free), Oura Ring ($299 one-time), morning sunlight (free). These interventions alone will produce 70% of the results.
Write a pro-level buy-side investment memo with valuation and diligence questions.