Of course. Here is a comprehensive, cutting-edge 3-month longevity plan designed for a dedicated biohacker. This plan is aggressive, detailed, and incorporates the latest principles from longevity science, performance optimization, and systems biology.
Disclaimer: This is an advanced protocol. Consult with a physician or a qualified health professional before starting any new diet, exercise, or supplement regimen, especially one this intensive. This is a template; individual responses vary greatly. Blood work (e.g., NMR lipid panel, ApoB, HbA1c, fasting insulin, CRP, homocysteine, comprehensive metabolic panel, full hormone panel, micronutrient levels) is strongly recommended before and after the 3-month period to personalize and assess efficacy.
Phase 1: Foundation & Metabolic Flexibility (Month 1)
The goal of this month is to establish a solid baseline, enhance metabolic flexibility, and initiate cellular repair processes.
Dietary Protocol: Cyclical Ketogenic Diet with Time-Restricted Eating (TRE)
- Structure: Adopt a well-formulated ketogenic diet (70-75% fat, 20% protein, 5-10% carbs from non-starchy vegetables) for 5 days a week.
- Carbs: Keep net carbs below 30g. Focus on leafy greens, cruciferous vegetables, avocados, olives.
- Protein: 1.6-2.2g per kg of lean body mass. Prioritize fatty fish (salmon, sardines), pasture-raised eggs, and grass-fed meat.
- Fats: Emphasize monounsaturated (avocado oil, olive oil) and saturated (coconut oil, ghee) fats. Avoid industrial seed oils.
- Cycling: On weekends (e.g., Saturday and Sunday), implement a targeted ketogenic approach. Consume 50-100g of fast-acting carbohydrates (e.g., sweet potato, white rice, fruit) 30 minutes before your workout. This replenishes muscle glycogen, boosts leptin, and improves thyroid function without derailing metabolic flexibility.
- Time-Restricted Eating (TRE): Consume all calories within an 8-hour window (e.g., 12:00 PM - 8:00 PM). This allows for a daily 16-hour fast, promoting autophagy and improving insulin sensitivity.
Supplement Stack (Month 1):
- Morning (Fast-Breaking):
- Omega-3s (EPA/DHA): 2-3g (aim for a 2:1 EPA:DHA ratio for inflammation)
- Vitamin D3 + K2 (MK-7): 5000 IU D3 + 200mcg K2
- CoQ10 (Ubiquinol): 200mg (for mitochondrial support)
- With Meals:
- Magnesium Glycinate/Threonate: 400mg (glycinate for sleep, threonate for cognition)
- Electrolytes: Sodium, Potassium, Magnesium - supplement based on needs and workout sweat loss.
- Evening:
- Apigenin: 50mg (acts as a senolytic and sleep aid)
- Glycine: 3g (supports glutathione production and deep sleep)
Exercise Routine:
- Strength Training (2x/week): Focus on heavy compound movements (Squat, Deadlift, Bench Press, Overhead Press). 3-5 sets of 3-8 reps. Prioritize form and progressive overload.
- HIIT (1x/week): 4-6 rounds of all-out effort on a bike or rower for 30 seconds, followed by 4 minutes of active recovery. Total time: ~20-25 mins.
- Low Steady-State (LISS) Cardio (2x/week): 45-60 minutes of walking, cycling, or swimming at a heart rate of 120-140 bpm (Zone 2). This builds mitochondrial density and aerobic base.
- Mobility/Recovery (Daily): 10-15 minutes of dynamic stretching or yoga.
Tracking & Biofeedback:
- Wearables: Use a continuous glucose monitor (CGM) like Levels or Nutrisense for the first month to understand personal glycemic responses. Use an Oura Ring or Whoop to track sleep and HRV.
- Key Metrics: Track fasting blood glucose and ketones (using a blood ketone meter) each morning. Target: Glucose <90 mg/dL, Ketones 0.5-3.0 mM.
- HRV Training: Upon waking, check HRV (via Oura/Whoop). If HRV is significantly below your 7-day rolling average, consider it a sign of high stress and prioritize recovery (e.g., swap HIIT for LISS or mobility).
Stress & Resilience:
- Daily Meditation: 20 minutes of mindfulness or Wim Hof Method breathing.
- Cold Exposure: 2-3 minutes of cold shower or 1-2 minutes of ice bath post-workout.
- Sauna: 2-3 sessions per week (20-30 minutes at 80-90°C), followed by a cool shower.
Phase 2: Optimization & Autophagy (Month 2)
This month intensifies cellular cleanup, adds more advanced supplement cycles, and introduces hormetic stressors.
Dietary Protocol: Protein-Fasting & Extended Fasting
- Structure: Maintain the Cyclical Keto + TRE protocol from Month 1.
- Protein-Fasting Day (1x/week): One non-strength training day, reduce protein intake to <15g for the day. Increase healthy fats. This potently stimulates autophagy.
- Extended Fast (1x/month): Introduce a 36-42 hour fast (e.g., finish dinner at 8 PM, fast until the following morning at 8 AM). Hydrate with water, electrolytes, black coffee, and green tea. This is a powerful reset for stem cells and immunity.
Supplement Stack (Month 2 - Introduce Cycling):
- Continue Month 1 stack.
- Add/Nootropic Enhancement:
- Alpha-GPC: 300mg + Caffeine: 100mg - taken pre-workout or for cognitive tasks 3-4x/week (to avoid cholinergic tolerance).
- Lion's Mane: 500mg (standardized extract) - daily for NGF support.
- Cycling NAD+ Precursors: Nicotinamide Riboside (NR) or Nicotinamide Mononucleotide (NMN): 500mg upon waking. Cycle: 5 days on, 2 days off.
- Senolytic Protocol (Days 1-5 of the month):
- Fisetin: 1,500mg - 2,000mg per day (with a fat source for absorption). This is a potent senolytic. Expect to feel fatigued during this 5-day cycle as senescent cells are cleared.
Exercise Routine:
- Increase Volume: Add one more day of Strength Training (total 3x/week), focusing on different movement patterns (e.g., horizontal/vertical push/pull).
- HIIT: Change modality (e.g., switch from bike to sled pushes) to avoid adaptive resistance.
- VO2 Max Focus: Once every two weeks, replace one HIIT session with a VO2 Max protocol (e.g., 4x4 intervals: 4 mins at 90-95% max HR, 3 mins recovery).
Tracking & Biofeedback:
- CGM: You may choose to stop CGM or use it sporadically to check new foods.
- Deep Sleep & HRV: Correlate your senolytic cycle with changes in deep sleep and HRV. A dip followed by a rebound is expected.
- Cognitive Testing: Use apps like BrainLabs or Cambridge Brain Sciences weekly to track objective cognitive performance.
Stress & Resilience:
- Introduce Neurofeedback: Use a consumer-grade device like Muse S or Neuroptimal for 2-3 sessions per week to train brainwave patterns for focus and calm.
- Nature Immersion: Mandatory 2-hour "forest bathing" or nature walk once a week without technology.
Phase 3: Performance Peak & Epigenetic Leveraging (Month 3)
The final month focuses on integrating all protocols, pushing physical and cognitive performance boundaries, and leveraging epigenetic triggers.
Dietary Protocol: Metabolic Flexibility Mastery
- Structure: You should now be highly metabolically flexible. Experiment with a 3-Day Carb Cycle:
- Day 1: Low Carb (<30g net) - priming.
- Day 2: High Carb (150-200g from clean sources) + Caloric Surplus - glycogen supercompensation.
- Day 3: Moderate Carb + Caloric Deficit - performance.
- Use this cycle around key training sessions. This can enhance anabolic signaling and hormone optimization.
Supplement Stack (Month 3 - Advanced Stack):
- Continue core stack from Months 1 & 2.
- Pre-Workout Nitric Oxide Boost:
- Citrulline Malate: 6-8g
- Nitrate (from Beetroot Powder): 500mg
- TA-65 (Cyclastragenol): Consider introducing this telomerase activator (consult a professional, very advanced and expensive).
- Post-Workout/Cognitive Recovery:
- Phosphatidylserine: 400mg - to lower cortisol post-stress.
- Evening (Epigenetic Support):
- Resveratrol (with Piperine): 500mg - take with your high-fat evening meal.
Exercise Routine:
- Sport-Specific Skill: Add a skill-based activity (e.g., rock climbing, martial arts, dance) 1x/week for neural plasticity and joy.
- Peak Power Output Testing: Test your 1RM in a major lift and your max power output on a bike sprint. Compare to Month 1 baselines.
- Recovery Focus: Prioritize sleep and HRV. If metrics are optimal, push performance. If not, pull back.
Tracking & Biofeedback:
- Comprehensive Blood Work: Get retested. Compare all key biomarkers (lipids, inflammation, hormones) to your pre-protocol baseline.
- DNA Methylation Test: Consider running an epigenetic clock test (e.g., GrimAge) to get a biological age estimate. This is a long-term tracking tool.
Stress & Resilience:
- Digital Minimalism: Implement a full 24-hour "digital Sabbath" once per week. No phone, computer, or TV.
- Gratitude & Reflection: Journaling focused on purpose and gratitude to positively influence psychological and epigenetic health.
Summary & Key Principles:
- Listen to Your Body: This plan is a template. Your daily HRV, sleep, and energy levels are your most important guides. Learn to differentiate between laziness and genuine need for recovery.
- Consistency Over Perfection: Adherence to 80-90% of this plan will yield phenomenal results. Don't stress over minor deviations.
- Sleep is Non-Negotiable: Prioritize 7-9 hours of high-quality sleep above all else. It is the foundation of recovery, cognition, and hormonal health.
- Purpose & Joy: Longevity is meaningless without purpose. Engage in activities that bring you joy and foster strong social connections, as these are powerful mediators of healthspan.
This 3-month plan is a intense immersion into the core principles of biohacking. After this period, you can cycle off certain intense protocols (like extended fasting or senolytics) and adopt a more sustainable maintenance plan based on the biomarkers and insights you've gathered.
