⚠️ MEDICAL DISCLAIMER: This protocol involves advanced biohacking strategies, extended fasting, high-intensity exercise, and experimental supplements. Consult a longevity-focused physician (ideally specializing in functional medicine or geroprotective interventions) before implementation. Required baseline labs: full lipid panel with LDL-P, HbA1c, fasting insulin, hs-CRP, homocysteine, testosterone/estrogen, thyroid panel, liver/kidney function, and ApoE genotype.
THE QUANTIFIED LONGEVITY PROTOCOL (QLP-90)
A 3-Month Systems Biology Optimization Framework
PHASE 1: MONTH 1 — METabolic FOUNDATION & BIOMARKER BASELINE
Primary Objective: Restore insulin sensitivity, establish circadian entrainment, and baseline all biomarkers.
Nutritional Architecture: The Circadian Ketogenic Reset
- Protocol: Time-Restricted Ketogenic (TRK) with Protein Pacing
- Eating Window: 10:00 AM – 6:00 PM (16:8 intermittent fasting)
- Macros: 70% fat / 20% protein / 10% carbs (<50g net carbs)
- Protein Target: 1.6g/kg lean body mass (cycled: 2.0g/kg training days, 1.2g/kg rest days)
- Carb Timing: 25g pre-workout (targeted ketogenic approach) from raw honey or sweet potato
Daily Meal Structure:
- 10:00 AM (Break Fast): Bulletproof coffee with 10g C8 MCT oil + 1g cinnamon (blood glucose stabilization)
- 12:30 PM (Main): Sardines/wild salmon (omega-3 load) + avocado + fermented vegetables (sauerkraut/kimchi)
- 3:30 PM (Pre-Workout): 3 whole eggs + 25g carbs (honey) + creatine monohydrate (5g)
- 5:30 PM (Last Call): Grass-fed ruminant meat (liver 1x/week) + leafy greens (spinach/arugula) cooked in EVOO + 30g macadamia nuts
Hydration Stack:
- Morning: 500ml water + 1/4 tsp Redmond salt + 1g potassium citrate + 500mg magnesium glycinate
- Throughout: 3-4L mineral water with trace minerals (Concentrace drops)
Supplement Stack: Mitochondrial Priming
All supplements taken with fat sources for absorption
| Timing | Compound | Dosage | Mechanism | Cycling |
|---|
| Wake | NMN (or NR if budget limited) | 500mg | NAD+ precursor, sirtuin activation | 5 days on / 2 days off |
| Trans-Resveratrol (with piperine) | 500mg | SIRT1 activation, mTOR inhibition | Daily |
| Spermidine (wheat germ extract) | 10mg | Autophagy induction | Daily |
| Lion's Mane (Hericium erinaceus) | 1000mg | NGF stimulation, BDNF support | Daily |
| With Lunch | Omega-3 (EPA/DHA) | 3g combined | Inflammation resolution, membrane fluidity | Daily |
| Vitamin D3 + K2 (MK-7) | 5000 IU / 200mcg | Calcium trafficking, immune modulation | Daily |
| CoQ10 (Ubiquinol) | 200mg | Electron transport chain support | Daily |
| Pre-Workout | Citrulline Malate | 8g | Nitric oxide, endothelial function | Training days only |
| Beta-Alanine | 3.2g | Carnosine precursor (pH buffering) | Daily (or cycle 4 weeks on/off) |
| Evening | Magnesium L-Threonate | 2g (144mg elemental) | BBB penetration, GABA agonism | Daily |
| Glycine | 5g | Collagen synthesis, sleep architecture | Daily |
| Apigenin (chamomile extract) | 50mg | GABA modulation, CD38 inhibition | Daily |
| L-Theanine | 200mg | Alpha wave enhancement | Daily |
Week 4 Addition (if cleared by physician): Rapamycin 6mg once weekly (Monday morning) with grapefruit juice (CYP3A4 inhibition for extended half-life) - Controversial but evidence-based for mTOR suppression
Exercise Programming: Aerobic Base Building
Zone 2 Cardiac Output (3x/week): 45 minutes @ 180-age heart rate ( nasal breathing only). Metric: MAF Test - track pace at fixed HR weekly.
Strength Training (3x/week - Upper/Lower/Full Body Split):
- Monday (Upper): Weighted dips (3x6), Weighted pull-ups (3x6), Overhead press (3x8)
- Wednesday (Lower): Bulgarian split squats (3x8/leg), Romanian deadlifts (3x8), Tibialis raises (3x20)
- Friday (Full Body): Deadlifts (3x5), Bench press (3x5), Farmer's carries (3x40m)
- Rest intervals: 3 minutes (strength focus, not hypertrophy)
Daily Micro-Movement: Morning sun salutation sequence (10 mins) + Evening "Foundation Training" (12 mins - decompress spine)
Biohacking Interventions
- Cold Thermogenesis: Daily cold shower finale (3 mins @ coldest) + Weekly ice bath (10°C, 11 minutes - based on Huberman protocols)
- Light Therapy: 10,000 lux light box within 30 mins of waking (20 mins) + Blue blockers (Ra Optics or similar) after sunset
- Sleep Optimization:
- Room temp: 18-19°C
- Mouth tape (3M Micropore) for nasal breathing
- ChiliPad/Ooler mattress cooler if available
Wearable Stack & Tracking
- Continuous Glucose Monitor (CGM): Dexcom G6 or FreeStyle Libre 3 (maintain 70-100 mg/dL range, <10% variance)
- Oura Ring Gen 3: Track HRV (aim for upward trend), sleep stages (target 90+ sleep score), body temperature
- Muse Headband: 20 mins daily meditation (targeting 40% calm states)
- Withings BPM Connect: Morning/evening BP (target <120/80, pulse pressure <40)
- VO2 Master or Garmin: Track resting HR and HRV rMSSD
PHASE 2: MONTH 2 — AUTOPHAGIC ACCELERATION & NEUROPLASTICITY
Primary Objective: Cellular senescence clearance, BDNF maximization, metabolic flexibility testing.
Nutritional Architecture: The Fasting-Mimicking & Cyclical Approach
Senolytic Activation Day (Day 3 of fast, monthly):
- Fisetin: 100mg/kg (high dose, short duration - study-based senolytic protocol)
- Quercetin + Dasatinib (if legally obtained/prescribed): 100mg D + 1000mg Q for 3 days only
Supplement Stack: Cognitive Enhancement & Cleanup
Modify Month 1 stack:
Additions:
Removals during fasting days: All fat-soluble vitamins (D, K, CoQ10) - take only on feeding days.
Exercise Programming: Hormetic Peaking
Norwegian 4x4 Protocol (1x/week, Tuesday before fast deepens):
- 4 minutes @ 90-95% max HR
- 3 minutes active recovery
- Repeat 4x
- This stimulates maximal BDNF release
Zone 2 Maintenance (2x/week): 60 mins easy
Strength (3x/week): Switch to Blood Flow Restriction (BFR) training for 2 weeks (Month 2, weeks 2-3) to maintain muscle during caloric deficit
- Use 20% 1RM loads with cuffs at 50% LOP (limb occlusion pressure)
Neuroplasticity Training:
- Dual N-Back: 20 mins daily (Brain Workshop app) - increases working memory and fluid intelligence
- Handwriting practice: 15 mins cursive (fine motor/cognitive cross-talk)
- Balance work: Slackline or single-leg stance with eyes closed (cerebellar stimulation)
Advanced Recovery & Stress Resilience
- HRV Biofeedback: Use EliteHRV or Kubios with paced breathing (5.5 breaths/min - resonant frequency) for 20 mins post-lunch
- Neurofeedback: 2x/week sessions (if access to clinic) targeting SMR (12-15Hz) enhancement or use Mendi (fNIRS) home device daily
- Sauna: 20 mins @ 80-90°C followed immediately by 3-min cold plunge (contrast therapy) - 3x/week (cardiovascular conditioning)
PHASE 3: MONTH 3 — EPIGENETIC OPTIMIZATION & PEAK PERFORMANCE
Primary Objective: DNA methylation optimization, VO2 max peaking, integration of all protocols.
Nutritional Architecture: The Sirtuin Activation Diet
- Daily: NAD+ boosting foods (parsley, broccoli, avocado)
- Protein: Increase to 2.2g/kg (muscle protein synthesis protection)
- Polyphenol load: 1000mg+ daily (curcumin, EGCG, anthocyanins)
- Fasting: Reduce to 16:8 daily only (sustainability), but maintain 24-hour fast every other Sunday
Epigenetic Foods (daily inclusion):
- 2 tbsp extra virgin olive oil (oleocanthal)
- 1 cup blueberries (anthocyanins)
- 3 Brazil nuts (selenium for thyroid)
- 1 tsp turmeric (with black pepper)
Supplement Stack: Longevity Lock-in
New Additions:
- Ca-AKG (Calcium Alpha-Ketoglutarate): 1g morning, 1g evening (epigenetic reprogramming, shown to reverse biological age markers in trials)
- Hyaluronic Acid: 200mg (tissue hydration, joint longevity)
- BPC-157 (oral or injectable if legally obtained): 500mcg/day for 4 weeks only (gut healing, injury prevention) - Research chemical status varies by region
- Epitalon (if peptide therapy available): 10mg daily for 10 days only (telomerase activation) - Highly experimental
Cycling Strategy (to prevent receptor downregulation):
- Weeks 1-2: Full stack
- Week 3: "Washout" - only basics (D3, Omega-3, Magnesium)
- Week 4: Resume full stack
Exercise Programming: VO2 Max & Power
The Peter Attia Protocol for Centenarian Decathletes:
- Tuesday: VO2 Max intervals (4x4 Norwegian protocol but at maximal effort)
- Thursday: Zone 2 (90 mins - mitochondrial density)
- Saturday: Strength/Power complex:
- Trap bar deadlifts: 5x3 @ 85% 1RM
- Box jumps: 5x5
- Weighted carries: 3x60m (heavy)
- Sunday: "Longevity Tennis" or sport skill practice (cognitive-motor integration)
Recovery Protocols:
- Red Light Therapy: Joovv or similar (660nm/850nm), 10 mins front/back post-workout (ATP synthesis, inflammation reduction)
- Compression Boots: Normatec or similar, 30 mins evening (lymphatic drainage)
- Foam Rolling + Flossing: Voodoo floss bands for joints (10 mins pre-bed)
Cognitive Optimization Final Phase
- Microdosing Protocol (if legal/available): Psilocybin 100mg every 3rd day (Fadiman protocol) for neuroplasticity - Only where legal and with integration support
- Language Learning: 30 mins daily new language (Duolingo or similar) - delays dementia by 4-5 years statistically
- Intermittent Hypoxic Training: Breath-holding walks (exhale, walk 30-60 steps, recover) - 10 cycles, 3x/week (EPO stimulation, hypoxia-inducible factor activation)
BIOMARKER TRACKING SCHEDULE
Week 0 (Baseline):
- Biological age clocks (Horvath, PhenoAge if available via TruDiagnostic or Elysium)
- VO2 Max (lab or Apple Watch estimate)
- Body composition (DEXA scan)
- Full blood panel (listed in disclaimer)
Week 6 (Midpoint):
- HbA1c, fasting insulin, lipid panel
- hs-CRP (inflammation check)
- Testosterone/cortisol ratio
Week 12 (Completion):
- Repeat all baseline tests
- Compare biological age clocks
- VO2 Max retest (should see 5-10% improvement)
- DEXA scan (maintain or improve muscle mass despite fasting)
DAILY SCHEDULE TEMPLATE (Month 2 Peak Intensity)
05:30: Wake, hydrate (salt + magnesium), 10 mins sunlight exposure
05:45: Cold shower (3 mins) or face dunking (Mammalian Dive Reflex activation)
06:00: Meditation with Muse (20 mins) + HRV measurement
06:30: Coffee + Morning stack (NMN, Resveratrol, Spermidine)
07:00: Zone 2 cardio (fasted, nasal breathing only) or Strength training
08:30: Cold plunge (3 mins @ 10°C)
09:00: Work block 1 (cognitively demanding tasks - Alpha-GPC peak)
10:00: Break fast (if feeding day) - high fat, moderate protein
12:00: Work block 2 + HRV biofeedback (20 mins)
13:00: Lunch + supplements
15:00: Neuroplasticity training (Dual N-Back) + 25g carbs
16:00: HIIT or Zone 2 (depending on day)
17:00: Sauna (20 mins) + Cold plunge
18:00: Last meal (protein heavy, glycine, apigenin)
19:00: Red light therapy
20:00: Blue blockers on, light reading, social connection
21:00: Evening stack (Magnesium, Glycine, Theanine), mouth tape application
21:30: Sleep (target 7.5-8 hrs)
SAFETY PROTOCOLS & CONTRAINDICATIONS
STOP immediately if:
- Resting HR increases >10 bpm for 3 consecutive days (overtraining)
- HRV drops >20% for 3+ days (sympathetic dominance)
- Fasting glucose >130 mg/dL (gluconeogenesis dysregulation)
- Blood pressure >140/90 (adaptation failure)
Contraindications for specific elements:
- Rapamycin: Active infections, recent surgery, low WBC
- Extended fasting: History of eating disorders, pregnancy, Type 1 diabetes
- HIIT: Uncontrolled hypertension, recent cardiac events
- Cold exposure: Raynaud's phenomenon, cold urticaria
COST CONSIDERATIONS
Essential ($300-500/month): CGM, basic supplements (Creatine, Omega-3, Mag, D3), Oura Ring
Intermediate ($800-1200/month): Add NMN, BPC-157, Red light therapy, Sauna access
Optimal ($2000+/month): Add peptide therapies, quarterly biological age testing, neurofeedback clinic access, comprehensive blood panels
POST-PROTOCOL MAINTENANCE (Month 4+)**
- 80/20 Rule: 80% of time maintain 16:8 fasting + Zone 2 cardio + basic stack
- Quarterly: 72-hour fast (autophagy maintenance)
- Bi-annually: Senolytic protocol (Fisetin high dose)
- Annually: Biological age testing + DEXA + VO2 Max
Success Metrics:
- Biological age reduction >2 years
- VO2 Max >50th percentile for age group (ideally >75th)
- HbA1c <5.0%
- Body fat 10-15% (male) / 18-22% (female) with maintained muscle
- Resting HR <50 bpm
This protocol represents the convergence of current longevity science, athletic performance research, and systems biology. Iterate based on your biomarker feedback, and remember: consistency with fundamentals (sleep, movement, nutrition) outperforms intermittent perfection with advanced interventions.
