Cutting-Edge 3-Month Longevity Optimization Plan for Biohackers
Objective: Maximize biological age reversal, cognitive performance, physical resilience, and metabolic flexibility through evidence-based biohacking, precision nutrition, advanced training, and neurological optimization.
This plan integrates:
✅ Personalized supplement stacks (with cycling protocols)
✅ Metabolic & dietary optimization (ketogenic, time-restricted eating, targeted nutrient cycling)
✅ Advanced wearables & biometric tracking (continuous glucose monitoring, HRV, sleep, inflammation)
✅ Strength, HIIT, and recovery protocols (periodized training, blood flow restriction, red light therapy)
✅ Stress resilience & neuroplasticity (HRV biofeedback, neurofeedback, cold exposure, breathwork)
✅ Epigenetic & mitochondrial optimization (NAD+ boosting, senolytics, autophagy induction)
✅ Longevity biomarkers tracking (telomere length, epigenetic clock, inflammatory markers)
📅 Phase 1: Foundation & Metabolic Reset (Weeks 1-4)
Goal: Optimize insulin sensitivity, mitochondrial function, and autonomic nervous system balance while establishing baseline metrics.
🔬 Baseline Testing & Tracking (Week 1)
Before starting, conduct comprehensive baseline testing (repeat at Week 4, 8, and 12):
| Metric | Test Method | Target Range |
|---|
| Fasting Glucose | Continuous Glucose Monitor (CGM) | 70-85 mg/dL |
| HbA1c | Blood test | <5.5% |
| Insulin (Fasting) | Blood test | <5 µU/mL |
| Lipid Panel | Blood test (LDL-P, HDL, Triglycerides) | LDL-P <70, HDL >70 |
| Inflammatory Markers | CRP, IL-6, TNF-α (blood test) | CRP <1, IL-6 <1 |
| Epigenetic Age | Horvath/Epiclock (DNA test) | < Biological Age |
| Telomere Length | Blood test (relative length) | Stable/Increasing |
| HRV (Resting) | WHOOP/Oura Ring/Apple Watch | >100 ms (RMSSD) |
| VO₂ Max | Wearable (Whoop, Polar, Garmin) | >40 (male), >35 (female) |
| Sleep Efficiency | Oura Ring/Whoop | >90% |
| Testosterone (M) | Blood test (total & free) | >600 ng/dL (T), >9% (free) |
| Estrogen (F) | Blood test (E2) | 50-300 pg/mL |
| Cortisol (Diurnal) | Saliva test (4x/day) | Peak AM, low PM |
Wearables Setup:
🍽️ Dietary Protocol: Metabolic Flexibility & Autophagy Induction
Primary Approach: Time-Restricted Eating (TRE) + Cyclical Ketogenic Diet (CKD) with targeted refeeds
Week 1-2: Fasting & Ketogenic Adaptation
- Fasting Window: 16:8 (e.g., 8 PM – 12 PM)
- Diet Type: Standard Ketogenic Diet (SKD) (~75% fat, 20% protein, 5% carbs)
- Macros (Daily):
- Fat: 1.2-1.5g/kg (mostly MCTs, omega-3s, saturated fats)
- Protein: 1.6-2.2g/kg (prioritize collagen, whey isolate, egg whites)
- Carbs: <20g net (focus on fiber: flaxseed, chia, psyllium)
- Key Foods:
- Fats: MCT oil, ghee, avocado, olive oil, fatty fish (salmon, sardines)
- Protein: Pasture-raised eggs, grass-fed beef, wild-caught fish, collagen peptides
- Fiber: Psyllium husk, flaxseed, chia seeds (for gut microbiome)
- Electrolytes: 5g Na+, 1g K+, 300mg Mg+ (LMNT or homemade)
Week 3-4: Targeted Ketogenic Diet (TKD) + Refeeds
- Fasting Window: 18:6 (e.g., 7 PM – 1 PM)
- Diet Type: Targeted Ketogenic Diet (TKD) (~60% fat, 30% protein, 10% carbs)
- Carb Cycling:
- Training Days: 30-50g carbs around workouts (e.g., oats, sweet potato, berries)
- Rest Days: <20g carbs
- Key Adjustments:
- Increase protein slightly (2.2-2.5g/kg) to support muscle retention
- Add resistance training (see Exercise Protocol) to signal anabolic pathways
- Monitor CGM for optimal insulin sensitivity (aim for <140 mg/dL post-meal)
Supplement Stack (Phase 1 – Metabolic Reset)
(All dosages are per day unless specified)
| Supplement | Dose | Timing | Purpose |
|---|
| Omega-3 (EPA/DHA) | 2-3g | With meals | Anti-inflammatory, mitochondrial support |
| Magnesium (Glycinate + Citrate) | 400mg | Before bed | Sleep, muscle recovery, cortisol modulation |
| Potassium (Citrate) | 3-5g | With electrolytes | Avoid cramps, support heart rhythm |
| Sodium (LMNT) | 5g | With meals | Electrolyte balance |
| Berberine | 500mg (2x) | Before meals | Insulin sensitivity, AMPK activation |
| Resveratrol (Trans) | 200-500mg | With dinner | SIRT1 activation, autophagy |
| NAC (N-Acetyl Cysteine) | 600mg | Morning | Glutathione support, detox |
| Alpha-Lipoic Acid (R-ALA) | 300mg | Morning | Mitochondrial function, blood sugar control |
| CoQ10 (Ubiquinol) | 200mg | With fat-rich meal | Electron transport chain support |
| PQQ | 10-20mg | Morning | Mitochondrial biogenesis |
| Collagen Peptides | 10-20g | Morning & evening | Gut integrity, joint health |
| Vitamin D3 + K2 | 5000 IU + 200mcg | Morning | Immune, bone, cardiovascular health |
| Zinc (Bisglycinate) | 15-30mg | Evening | Testosterone, immune function |
| Boron | 3-6mg | Evening | Testosterone modulation (M), estrogen balance (F) |
| Creatine Monohydrate | 5g | Post-workout | Cognitive function, ATP recycling |
| Lion’s Mane | 500mg (2x) | Morning & lunch | Neurogenesis, cognitive performance |
| Bacopa Monnieri | 300mg | Morning | Memory, synaptic plasticity |
Fasting Protocol:
- Week 1-2: 16:8 (12-hour fast)
- Week 3-4: 18:6 (14-hour fast, 2x/week 24-hour fast for autophagy)
- 24-Hour Fast: Water, electrolytes, black coffee (no sweetener)
- Break Fast: Bone broth + MCT oil (for ketones)
💪 Exercise Protocol: Strength & Metabolic Conditioning
Goal: Build muscle, improve VO₂ max, and enhance insulin sensitivity
| Day | Workout Type | Protocol | Notes |
|---|
| Monday | Lower Body Strength | 4x5 Squat (80-85% 1RM), 3x8 Romanian Deadlift, 3x10 Bulgarian Split Squat | Progressive overload |
| Tuesday | HIIT (Zone 2 + Sprints) | 20 min Zone 2 (130-150 BPM), 10x 20s sprints (90% effort) | Recovery between sprints: 40s walk |
| Wednesday | Upper Body Strength | 4x5 Bench Press, 3x8 Pull-Ups, 3x10 Overhead Press | Focus on controlled reps |
| Thursday | Mobility + Core | Yoga (30 min), 3x15 Hanging Leg Raises, 3x20 Plank (weighted) | Prioritize hip & shoulder mobility |
| Friday | Upper Body Hypertrophy | 3x10 Incline Dumbbell Press, 3x12 Lat Pulldown, 3x15 Cable Flys | Moderate weight, high volume |
| Saturday | Lower Body Power + Conditioning | 5x3 Power Cleans, 3x10 Front Squat, 10 min Airdyne (max effort) | Explosive movements |
| Sunday | Active Recovery | 30-60 min Walk, 10 min Red Light Therapy, 5 min Cold Plunge | HRV-focused recovery |
Key Adjustments:
- Blood Flow Restriction (BFR): Use 180mmHg cuff on squats/deadlifts (2x/week) for hypertrophy without heavy load.
- Zone 2 Cardio: 130-150 BPM (WHOOP heart rate zones) for mitochondrial biogenesis.
- Sprint Intervals: 10-20s all-out sprints (90%+ max effort) for VO₂ max improvement.
- Recovery: Red Light Therapy (10-15 min, 670nm) post-workout, cold plunge (10-12°C, 2-3 min) 3x/week.
🧠 Cognitive & Stress Resilience Protocol
Goal: Enhance neuroplasticity, reduce cortisol, and optimize HRV
| Technique | Protocol | Frequency | Purpose |
|---|
| HRV Biofeedback | Elite HRV App (breath pacing at 0.1Hz) | Daily (10 min) | Increase RMSSD, vagal tone |
| Neurofeedback (Muse S) | Alpha/Theta Training (10-12Hz) | 3x/week (20 min) | Reduce beta waves, enhance focus |
| Wim Hof Method | 30 Breaths + 2-3 min Cold Shower | 3x/week | Reduce inflammation, boost dopamine |
| Transcendental Meditation | 20 min (2x/day) | Daily | Lower cortisol, increase coherence |
| Non-Sleep Deep Rest (NSDR) | Yoga Nidra (10-15 min) | Before bed | Parasympathetic activation |
| Red Light Therapy (Brain) | 670nm, 10 min (forehead) | Daily | BDNF upregulation |
Sleep Optimization:
- Sleep Window: 10 PM – 6 AM (consistent)
- Blue Light Blocking: 20:00 onwards (use Iristech Pro or f.lux)
- Temperature: 18-19°C (cool room)
- Supplements for Sleep:
- Magnesium Threonate (1g) 30 min before bed
- Apigenin (50mg) if needed for GABA modulation
- L-Theanine (200mg) if anxiety is high
🧬 Epigenetic & Senolytic Interventions
Goal: Reduce senescent cells, enhance telomere length, and activate longevity pathways
| Intervention | Protocol | Frequency | Purpose |
|---|
| Fisetin | 500mg (3x/week) | With dinner | Senolytic (clears zombie cells) |
| Quercetin + Dasatinib | 500mg + 100mg (1x/week) | 24h fast | Senolytic combo |
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, autophagy |
| Metformin (if insulin resistant) | 500-1000mg | Evening | AMPK activation, longevity |
| NMN (or NR) | 500-1000mg | Morning | NAD+ boosting, sirtuin activation |
| Fasting-Mimicking Diet (FMD) | 5-day water-only fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
📅 Phase 2: Performance & Neuroplasticity Optimization (Weeks 5-8)
Goal: Maximize strength, cognitive function, and metabolic flexibility while fine-tuning epigenetic markers.
🍽️ Dietary Adjustments: Cyclical Ketogenic Diet (CKD) + Targeted Refeeds
- Fasting Window: 19:5 (e.g., 6 PM – 11 AM)
- Diet Type: Cyclical Ketogenic Diet (CKD)
- 5 Days: SKD/TKD (<20g carbs)
- 2 Days: Carb Refeed (100-150g carbs, prioritize oats, sweet potato, berries)
- Purpose: Replenish glycogen, boost leptin, enhance thyroid function
- Key Modifications:
- Increase protein slightly (2.5-3.0g/kg) to support muscle growth
- Add more fiber (psyllium, flaxseed, chia) for gut microbiome diversity
- Monitor CGM for optimal insulin sensitivity (post-meal <140 mg/dL)
Supplement Stack (Phase 2 – Performance Optimization)
(Additions to Phase 1)
| Supplement | Dose | Timing | Purpose |
|---|
| Beta-Alanine | 3-6g | Post-workout | Buffer lactic acid, endurance |
| Citruline Malate | 8g | Pre-workout | Nitric oxide, blood flow |
| HMB | 3g | Morning | Muscle protein synthesis |
| DHEA (if <300 ng/dL) | 25-50mg | Morning | Testosterone support (M/F) |
| 7-Keto DHEA | 100mg | Morning | Fat loss, cognitive function |
| Lion’s Mane + Bacopa Stack | 1g + 300mg | Morning | Neurogenesis, memory |
| ** Sulforaphane (Broccoli Sprout Extract)** | 200mcg | Morning | Nrf2 activation, detox |
| EGCG (Green Tea Extract) | 400mg | Morning | Fat oxidation, cognitive function |
| Astaxanthin | 4-8mg | With fat | Antioxidant, joint health |
💪 Exercise Protocol: Strength-Power & Cognitive-Loaded Training
Goal: Maximize strength, power, and cognitive-motor integration
| Day | Workout Type | Protocol | Notes |
|---|
| Monday | Max Strength (Lower) | 5x3 Back Squat (85-90% 1RM), 4x6 Deadlift, 3x10 Step-Ups | Heavy, controlled reps |
| Tuesday | HIIT + Cognitive Load | 15 min Airdyne (90% effort) + Dual N-Back (20 min) | Test cognitive resilience under fatigue |
| Wednesday | Upper Body Power | 5x3 Bench Press (80% 1RM), 4x5 Power Cleans, 3x8 Pull-Ups | Explosive movements |
| Thursday | Mobility + Plyometrics | Animal Flow (30 min) + 10x Box Jumps | Neuromuscular coordination |
| Friday | Hypertrophy (Upper) | 4x10 Incline DB Press, 3x12 Lat Pulldown, 3x15 Cable Rows | Moderate weight, high volume |
| Saturday | Sprint + Strength Endurance | 10x 100m Sprints (90% effort) + 3x15 Front Squat (bodyweight) | Conditioning + strength |
| Sunday | Active Recovery + NSDR | 30 min Walk + 15 min Yoga Nidra | HRV recovery |
Key Adjustments:
- Cognitive-Loaded Training: Combine high-intensity exercise with dual n-back (20 min) to enhance working memory under stress.
- Blood Flow Restriction (BFR): Use 180mmHg cuff on leg curls, triceps extensions for hypertrophy without heavy load.
- Plyometrics: Box jumps, depth drops to improve power and tendon resilience.
- Red Light Therapy: 15 min (670nm + 850nm) post-workout for muscle recovery and mitochondrial repair.
🧠 Advanced Cognitive & Stress Resilience
Goal: Enhance executive function, memory, and stress adaptation
| Technique | Protocol | Frequency | Purpose |
|---|
| Dual N-Back (Brain Workshop) | 20-30 min (60% accuracy) | 4x/week | Working memory, fluid intelligence |
| Transcranial Direct Current Stimulation (tDCS) | 2mA, 20 min (F3-Anode for focus) | 3x/week | Neuroplasticity, cognitive enhancement |
| Wim Hof Method + Cold Plunge | 30 breaths + 3-5 min ice bath | 3x/week | Dopamine, inflammation reduction |
| Float Tank Session | 60-90 min (sensory deprivation) | 1x/week | Deep meditation, cortisol reduction |
| Psychedelic-Assisted Therapy (if legal) | Microdosing (0.1-0.3g LSD/psilocybin, 2x/week) | Optional | Neuroplasticity, emotional resilience |
Sleep Optimization (Advanced):
- Polyphasic Sleep (if needed): 6-hour core sleep + 20-min nap (for extreme performance)
- Sleep Tracking: Oura Ring + Whoop for deep sleep optimization
- Supplements for Deep Sleep:
- Glycine (3g) before bed
- Apigenin (50mg) if needed for GABA modulation
- L-Theanine + Magnesium (200mg + 400mg) for relaxation
🧬 Epigenetic & Longevity Interventions (Advanced)
Goal: Maximize telomere length, reduce epigenetic age, and enhance autophagy
| Intervention | Protocol | Frequency | Purpose |
|---|
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, longevity |
| Metformin + Berberine Stack | 500mg + 500mg | Evening | AMPK activation, insulin sensitivity |
| Fasting-Mimicking Diet (FMD) | 5-day water fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
| Senolytics (Fisetin + Quercetin + Dasatinib) | 500mg + 500mg + 100mg | 1x/week | Clear senescent cells |
| NMN + Resveratrol | 1000mg + 500mg | Morning | NAD+ boosting, sirtuin activation |
| Collagen + Vitamin C | 10g + 500mg | Morning | Skin, joints, gut health |
📅 Phase 3: Peak Performance & Longevity Integration (Weeks 9-12)
Goal: Achieve maximal physical and cognitive performance while locking in longevity adaptations.
🍽️ Dietary Protocol: Personalized Ketogenic-Mediterranean Hybrid
Goal: Optimize for metabolic flexibility, cognitive function, and longevity biomarkers
- Fasting Window: 20:4 (e.g., 4 PM – 8 AM)
- Diet Type: Personalized Ketogenic-Mediterranean Hybrid
- 60% Fat (MCTs, omega-3s, monounsaturated fats)
- 25% Protein (prioritize collagen, whey isolate, egg whites)
- 15% Carbs (focus on fiber, polyphenols, low-glycemic sources)
- Key Foods:
- Fats: Avocado, olive oil, fatty fish, nuts (macadamias, walnuts)
- Protein: Grass-fed beef, wild-caught fish, pasture-raised eggs
- Carbs: Berries, sweet potato, oats, flaxseed, chia
- Polyphenols: Green tea, dark chocolate (85%+), turmeric, resveratrol-rich foods
- Supplement Stack (Phase 3 – Peak Performance)
(Optimized for cognitive and physical peak)
| Supplement | Dose | Timing | Purpose |
|---|
| Omega-3 (EPA/DHA) | 3-4g | With meals | Anti-inflammatory, cognitive function |
| Magnesium (Glycinate + Threonate) | 600mg | Before bed | Sleep, memory, relaxation |
| Potassium (Citrate) | 5g | With meals | Electrolyte balance |
| Sodium (LMNT) | 5g | With meals | Hydration, performance |
| Berberine + Metformin | 500mg + 500mg | Evening | Insulin sensitivity, longevity |
| NMN + Resveratrol | 1000mg + 500mg | Morning | NAD+ boosting, sirtuin activation |
| Lion’s Mane + Bacopa | 1g + 300mg | Morning | Neurogenesis, memory |
| Sulforaphane | 200mcg | Morning | Nrf2 activation, detox |
| Astaxanthin | 8mg | With fat | Antioxidant, joint health |
| Creatine Monohydrate | 5g | Post-workout | Cognitive function, ATP recycling |
| Beta-Alanine | 6g | Post-workout | Endurance, buffering |
| HMB | 3g | Morning | Muscle protein synthesis |
| DHEA (if needed) | 25-50mg | Morning | Testosterone support |
| 7-Keto DHEA | 100mg | Morning | Fat loss, cognitive function |
| Collagen Peptides | 10-20g | Morning & evening | Gut, joints, skin |
💪 Exercise Protocol: Maximal Strength & Cognitive-Athletic Integration
Goal: Achieve maximal strength, power, and cognitive-motor primacy
| Day | Workout Type | Protocol | Notes |
|---|
| Monday | Max Strength (Lower) | 5x3 Back Squat (90% 1RM), 4x5 Deadlift, 3x10 Step-Ups | Heavy, controlled reps |
| Tuesday | Cognitive HIIT | 10 min Airdyne (95% effort) + 30 min Dual N-Back | Test cognitive resilience under fatigue |
| Wednesday | Upper Body Power | 5x3 Bench Press (85% 1RM), 4x5 Power Cleans, 3x8 Pull-Ups | Explosive movements |
| Thursday | Mobility + Plyometrics | Animal Flow (30 min) + 15x Depth Jumps | Neuromuscular coordination |
| Friday | Hypertrophy (Upper) | 4x10 Incline DB Press, 3x12 Lat Pulldown, 3x15 Cable Rows | Moderate weight, high volume |
| Saturday | Sprint + Strength Endurance | 12x 100m Sprints (95% effort) + 3x15 Front Squat (bodyweight) | Conditioning + strength |
| Sunday | Active Recovery + NSDR | 30 min Walk + 20 min Yoga Nidra | HRV recovery |
Key Adjustments:
- Cognitive-Athletic Drills: Combine sprints with dual n-back to enhance decision-making under fatigue.
- Blood Flow Restriction (BFR): Use 180mmHg cuff on leg extensions, bicep curls for hypertrophy without heavy load.
- Plyometrics: Depth jumps, single-leg hops to improve reactive strength.
- Red Light Therapy: 20 min (670nm + 850nm) post-workout for muscle recovery and mitochondrial repair.
- Cryotherapy (if accessible): 2-3 min at -110°C post-workout for inflammation reduction.
🧠 Advanced Cognitive & Stress Resilience (Peak Phase)
Goal: Achieve flow state consistency, emotional resilience, and cognitive dominance
| Technique | Protocol | Frequency | Purpose |
|---|
| Dual N-Back (Advanced) | 30-40 min (70%+ accuracy) | 5x/week | Working memory, fluid intelligence |
| Transcranial Direct Current Stimulation (tDCS) | 2mA, 20 min (F3-Anode for focus, TPz-Cathode for memory) | 4x/week | Neuroplasticity, cognitive enhancement |
| Wim Hof Method + Ice Bath | 30 breaths + 5 min ice bath | 4x/week | Dopamine, inflammation reduction |
| Float Tank + Binaural Beats | 90 min (theta waves) | 1x/week | Deep meditation, cortisol reduction |
| Psychedelic-Assisted Therapy (if legal) | Microdosing (0.2-0.5g LSD/psilocybin, 3x/week) | Optional | Neuroplasticity, emotional resilience |
| Biohacking Retreat (Optional) | 5-day silent meditation + cold exposure | 1x | Deep stress resilience |
Sleep Optimization (Peak Phase):
- Biphasic Sleep (if needed): 6-hour core sleep + 90-min nap (for extreme performance)
- Sleep Tracking: Oura Ring + Whoop for deep sleep optimization
- Supplements for Deep Sleep:
- Glycine (3g) + Apigenin (50mg) before bed
- L-Theanine + Magnesium (200mg + 400mg) for relaxation
- Delta Sleep Enhancement: PEMF (Pulse Electromagnetic Field) mat (30 min before bed)
🧬 Final Longevity & Epigenetic Optimization
Goal: Lock in telomere length, epigenetic age reversal, and metabolic flexibility
| Intervention | Protocol | Frequency | Purpose |
|---|
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, longevity |
| Metformin + Berberine + Resveratrol | 500mg + 500mg + 500mg | Evening | AMPK activation, longevity |
| Fasting-Mimicking Diet (FMD) | 5-day water fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
| Senolytics (Fisetin + Quercetin + Dasatinib) | 500mg + 500mg + 100mg | 1x/week | Clear senescent cells |
| NMN + NR | 1000mg + 300mg | Morning | NAD+ boosting, sirtuin activation |
| Collagen + Vitamin C | 10g + 1000mg | Morning | Skin, joints, gut health |
| Epigenetic Testing (Repeat) | Horvath/Epiclock DNA test | End of Week 12 | Track epigenetic age reversal |
📊 Final Biomarker Tracking & Adjustments
| Metric | Week 4 Target | Week 8 Target | Week 12 Target |
|---|
| Fasting Glucose | 70-85 mg/dL | 65-80 mg/dL | 60-75 mg/dL |
| HbA1c | <5.5% | <5.3% | <5.0% |
| Insulin (Fasting) | <5 µU/mL | <3 µU/mL | <2 µU/mL |
| LDL-P | <70 mg/dL | <60 mg/dL | <50 mg/dL |
| HDL | >70 mg/dL | >80 mg/dL | >90 mg/dL |
| Triglycerides | <80 mg/dL | <60 mg/dL | <50 mg/dL |
| CRP | <1 mg/L | <0.5 mg/L | <0.3 mg/L |
| Epigenetic Age | < Biological Age | < Biological Age -2 | < Biological Age -5 |
| Telomere Length | Stable | +5% | +10% |
| HRV (Resting RMSSD) | >100 ms | >120 ms | >150 ms |
| VO₂ Max | >40 (M), >35 (F) | >45 (M), >40 (F) | >50 (M), >45 (F) |
| Testosterone (M) | >600 ng/dL | >700 ng/dL | >800 ng/dL |
| Estrogen (F) | 50-300 pg/mL | 50-250 pg/mL | 50-200 pg/mL |
| Cortisol (Diurnal) | Peak AM, low PM | More balanced | Stable throughout |
🚀 Post-Plan Recommendations (Beyond 3 Months)
-
Maintenance Phase:
- Diet: Continue personalized ketogenic-Mediterranean hybrid with 16:8 fasting.
- Exercise: 4x strength, 2x HIIT, 1x mobility per week.
- Supplements: Core stack (NMN, omega-3, magnesium, creatine, lion’s mane).
- Longevity: Quarterly FMD, senolytics, epigenetic testing.
-
Advanced Biohacking (Optional):
- Gene Editing (CRISPR, if available) for longevity-related genes (FOXO3, SIRT1, TERT).
- Stem Cell Therapy (if accessible) for tissue regeneration.
- Cryonics Research (if interested in long-term cryopreservation).
-
Community & Accountability:
- Join biohacking groups (e.g., Biohacking.me, Longevity.tech).
- Work with a functional medicine doctor for personalized adjustments.
- Track progress in a notion database or spreadsheet.
🎯 Final Notes
- Consistency is key – Missed workouts, poor sleep, or inconsistent fasting will derail progress.
- Listen to your body – If HRV drops below 80 ms, reduce training volume.
- Optimize first, then experiment – Once baseline metrics are strong, test new protocols (e.g., red light therapy, nootropics, psychedelics).
- Longevity is a marathon, not a sprint – This plan accelerates biological age reversal, but sustainable habits are crucial.
🚀 Good luck, biohacker. Your future self will thank you. 🚀
