BIOHACKER-GRADE 90-DAY LONGEVITY SPRINT
Version 3.0 – evidence-led, risk-screened, fully quantified
Goal: compress 20 y of biologic aging into a 3-month “repair window” while simultaneously raising VO₂-max, leg strength, executive-function speed and HRV by ≥15 %.
DISCLAIMER
Not medical advice. Obtain baseline labs (CBC, CMP, hs-CRP, HbA1c, full thyroid, IGF-1, ApoB, Lp(a), homocysteine, 25-OH-D, ferritin, testosterone/estradiol, 24-h cortisol), ECG + stress echo before Day 0. Stop any protocol if side-effects >3/10.
- SET-UP (Day −7 → 0)
- Full-genome or at least 3×10⁶ SNP chip + methylation clock (GrimAge, DunedinPACE).
- 7-day baseline logging:
– Whoop 4.0 or Oura Gen-3 (sleep, HRV, temp, SpO₂)
– Dexcom G7 CGM (glucose)
– Polar H10 chest strap (weekly VO₂-max test)
– Withings Body+ scale + bio-impedance
– 3-day gut shotgun metagenomics (Viome, Thorne)
- Input data into “Longevity OS” dashboard (free Grafana template provided).
- Order all compounds (USP-grade or Rx if legal). Store cold-chain items at 4 °C.
- MACRO CALENDAR (90 days)
Phase 1 Days 1–30 “Autophagy & Insulin-Sensitise”
Phase 2 Days 31–60 “Anabolic Upgrade & mTOR Re-feed”
Phase 3 Days 61–90 “Neuro-plasticity & Cardio-peak”
Each phase = 3 mini-cycles of 9 days ON / 1 day RESET (blood labs, diet break, no exercise).
- FASTING & DIET ARCHITECTURE
A. Weekly Fasting Grid
Mon Tue Wed Thu Fri Sat Sun
P1 20:4 20:4 48-h H₂O 20:4 20:4 12:12 12:12
P2 16:8 16:8 36-h FMD 16:8 16:8 12:12 12:12
P3 18:6 18:6 24-h H₂O 18:6 18:6 12:12 12:12
B. Diet Phases
P1: “Strict Keto-Autophagy”
– 75 % fat / 15 % protein / 10 % CHO (≤30 g net)
– 1.1 g/kg plant-rich protein (≤1 g leucine/meal)
– 30 g fiber via avocado, chia, arugula
– 15 ml sodium BHB 2×/d on 20:4 days
– 1,3-Butanediol (BD) ester 10 g pre-workout (AMPK ↑)
P2: “Ketogenic-Protein Cycling”
– M–F: 65 F / 25 P / 10 C (1.6 g/kg protein)
– Sat/Sun: 45 F / 35 P / 20 C (mTOR boost)
– Add 50 g raw shredded carrots on workout days (pre-biotic)
P3: “Modified Mediterranean-Keto”
– 55 F / 25 P / 20 C (≤100 g net CHO)
– 1 g omega-3 / 1 g omega-6 ratio (wild salmon 3×/w)
– 200 g cooked lentils on HIIT days only (glycogen top-up)
C. Special additions
– ProLon FMD kit (day-15 of each phase) → 725 kcal, 5 days, plant-based.
– GlyNAC cocktail 1 h before fasted workouts: Glycine 2 g + NAC 1 g (glutathione).
– Blue-zone polyphenol shot every morning: 200 mg trans-resveratrol + 500 mg quercetin + 1 g citrus bioflavonoids in 20 ml EVOO, sonicated 30 s (nano-emulsion).
- SUPPLEMENT & PEPTIDE STACKS
Legend: ‡ = cycle off 1 w after each phase; * = Rx (physician only)
Morning (fasted, except P2 weekends)
• NMN 1 g SL (β-Nicotinamide mononucleotide)
• TMG 500 mg (methyl donor)
• Trans-resveratrol 200 mg (with 10 ml EVOO)
• Fisetin 20 mg/kg for 2 consecutive days ONLY at start of month (senolytic)‡
• EPA/DHA 2 g (IFOS 5-star)
• Vitamin D3 5,000 IU + K2-MK7 200 µg (adjust to 40–60 ng ml⁻¹)
• Magnesium L-threonate 1 g (cognitive)
• Lithium orotate 1 mg (micro-dose neuro-protection)
• Spermidine 3 mg (wheat-germ extract)
• AMPK activator: Metformin* 850 mg (if eGFR >60) OR Berberine 1 g
• AMPK + PGC-1α: CoQ10 (ubiquinol) 200 mg + PQQ 20 mg
Pre-workout (3×/w)
• Creatine monohydrate 5 g (no need to cycle)
• Caffeine 100 mg + L-theanine 200 mg
• Citrulline malate 6 g
• PeakATP 400 mg
• BD-ester 10 g (see above)
Post-workout
• HMB 1.5 g
• Whey isolate 20 g (leucine 2.5 g)
• Collagen peptides 10 g + 50 mg vitamin C (tendon support)
Evening (2 h before bed)
• Magnesium glycinate 400 mg + Taurine 2 g + Apigenin 50 mg
• Glycine 3 g (fasting-friendly sweetener)
• Micro-dose melatonin 300 µg (circadian reset)
• Lactobacillus rhamnosus GG 5 bn CFU (immune)
Peptide cycles (only if legally prescribed)
• Phase 1: Tesamorelin 1 mg SC QHS (GH pulse) wk-1–4‡
• Phase 2: CJC-1295/Ipamorelin 100/100 µg SC 3×/w wk-5–8‡
• Phase 3: BPC-157 250 µg PO post-workout (gut + recovery)
- TRAINING BLUEPRINT
Weekly skeleton (adjust to HRV < baseline −5 % → deload)
Mon Strength-Upper (fasted)
• Compound push/pull 5 × 5 @ 85 % 1RM
• 3 Myo-rep drop-sets (30 % 1RM to failure)
• Finish: 5 min isometric ring plank (sARC-HSP activation)
Tue HIIT-Cardio (Zone 5)
• 5 min Zone-2 warm-up
• 8 × 30″ Wingate @ 120 % PPO / 90″ easy
• 5 min Zone-2 down
• Post-HIIT: 10 min 14 °C cold plunge (norepinephrine ↑)
Wed Mobility + Breath
• 45 min vinyasa yoga (heart-rate ≤ Zone-2)
• 15 min HRV-coherence breathing (5.5 bpm via Lief Therapeutics)
• 20 min infra-red sauna 65 °C (3 × 10 min / 5 min cool)
Thu Strength-Lower (evening, fed state)
• Trap-bar DL 5 × 3 @ 90 %
• Bulgarian split-squat 4 × 8 each
• 10 min isometric wall-sit (nitric-oxide dump)
Fri Zone-2 + Neuro
• 45 min treadmill @ 65 % VO₂-max (CGM < 100 mg dl⁻¹)
• During walk: 20 min Dual-n-Back on phone (BDNF coupling)
• Post: 1 g Lion’s mane hot tea
Sat Play + Grip
• Rock-climbing or kettlebell flow 60 min (Zone-3 intermittently)
• 5 min hand-gripper to failure (arterial compliance)
Sun Full rest – walking only (<5,000 steps)
Progression
• 1 % load ↑ or +1 HIIT interval every micro-cycle.
• Deload week-4, 8, 12: cut volume 50 %, intensity 15 %.
- RECOVERY & BIO-PHYSICS
Sleep
• Target 90 min × 5 cycles (7.5 h) ± 15 min.
• 19 °C bedroom, 40 % RH, 100 lux max at eye level.
• 30 min red-light (660 nm) panel at sunset → melatonin ↑.
• 10 Hz binaural beats during deep-sleep window (Oura detects).
HRV / Parasympathetic
• Morning orthostatic test (HRV4Training): if lnRMSSD <7-day mean −1 SD → cancel HIIT, switch to yoga.
• Lief or Apollo Neuro 3 × 10 min “vagal” pattern during workday.
• 2 min CO₂ tolerance drill nightly: 4-4-8-2 box-breath.
Neuro-feedback
• 2 × 20 min Muse-S gamma neuro-feedback (40 Hz audiovisual entrainment) on Tue/Thu.
• 3 g DHA weekly correlates with 20 % faster alpha-to-beta transition (track via 19-channel dry-EEG on day 30, 60, 90).
- WEARABLE DATA LOOP
- Nightly export from Oura + Whoop → Google Cloud.
- Auto-score: Sleep×0.30 + HRV×0.25 + Glucose-variability×0.20 + Activity×0.15 + RHR×0.10.
- If composite drops >15 % → trigger “RED” day: 16-h fast, no HIIT, 1,000 mg vit-C IV, 12-h eating window.
- LAB & IMAGING CHECKPOINTS
Day 0, 30, 60, 90
• Blood: CBC, CMP, hs-CRP, HbA1c, insulin, NMR lipogram, ApoB, testosterone, IGF-1, T3, SHBG, 25-OH-D, RBC-Mg, homocysteine.
• Epigenetic age (GrimAge), telomere length (qPCR).
• DEXA + visceral-fat AI.
• VO₂-max (PNOĒ portable metabolic cart).
• 3T MRI brain volumetrics (hippocampus, thalamus).
• Coronary calcium score (if ≥40 y or FH risk).
Stop-criteria
• HbA1c >5.4 %, hs-CRP >1.0 mg L⁻¹, ApoB >80 mg dL⁻¹, ALT >2× ULN, eGFR ↓ >15 %.
- STRESS & PSYCHOLOGY
• Daily 10 min gratitude journaling (increases heart-coherence 15 %).
• 1 cold-exposure HIIT session/wk in 10 °C water (controlled hyper-ventilation → brown-fat ↑).
• Weekly 2-h “digital sunset” (no screens, blue-blockers from 19:00).
• Quarterly psychedelic-augmented therapy (psilocybin 2 g, licensed clinic) – optional but evidence for neuroplasticity; integrate with 8-week mindfulness course.
- PUTTING IT ALL TOGETHER – DAILY TEMPLATE
05:30 Wake, 5 min HRV test, 300 µg melatonin still dark.
05:40 Blue-light glasses off, 1 min cold face-immersion (dive-reflex).
05:45 NMN/Resveratrol + BHB shot, 5 min red-light panel.
06:00 60 min fasted strength or Zone-2 (per calendar).
07:15 Post-workout stack, sauna 15 min → 5 min 10 °C shower.
08:00 Protein-rich meal (P1: 80 g fat, 25 g protein, 5 g carbs).
09:00–12:00 Deep-work block (neuro-feedback headset if needed).
12:00 Walk 1,000 steps, 5 min CO₂-tolerance.
13:00 Largest meal, 30 g fiber, polyphenol shot.
14:00 20 min nap or yoga-nidra (NASA-protocol).
15:00–18:00 Meetings, Apollo Neuro on “focus” mode.
18:30 HIIT or skills (climb).
19:30 Dinner, red-light glasses on.
20:30 Gratitude journal + 10 min Muse gamma.
21:00 Magnesium/glycine/melatonin, 5.5 bpm breathing.
22:00 Bed – Whoop confirms ≥2 h deep-sleep.
- EXIT STRATEGY
On Day 91 roll into maintenance:
• Calories ↑15 % (keep protein 1.2 g/kg).
• Metformin off 1 w to avoid B12 depletion → re-check.
• Drop rapamycin-style mTOR inhibition if used; switch to 3-day fast mimicking every quarter.
• Keep strength 2×, HIIT 1×, Zone-2 2×, mobility 1×.
• Continue NMN, resveratrol, omega-3, vit-D, Mg, creatine.
• Re-test epigenetic age at 12 mo; aim Δ ≤0 y.
Quantify everything, iterate endlessly – biology rewards the consistent tinkerer.
