3-Month Longevity Plan
- Dietary Protocols
Month 1: Ketogenic Diet
This diet is high in fats, moderate in protein, and low in carbohydrates. It helps in burning fat more effectively.
Breakfast: 2 eggs, avocado, and mixed vegetables.
Lunch: Grilled salmon with a side of asparagus.
Dinner: Stir-fried chicken with broccoli.
Snacks: Nuts, seeds, and cheese.
Month 2: Intermittent Fasting
Skip breakfast and eat during an 8-hour feeding window, e.g., 12-8 PM. This type of fasting can potentially reduce inflammation, improve heart health, and boost brain function.
Month 3: Caloric Restriction
Lower your daily caloric intake by 20-30% while maintaining adequate nutrient density. This approach has been shown to decelerate the aging process in many species.
- Supplements
-Resveratrol (500mg daily): Antioxidant that activates longevity genes.
-NMN (500mg daily): Boosts NAD levels, critical for cellular health and longevity.
-PQQ (20mg daily): Enhances mitochondrial function.
-CoQ10 (200mg daily): Supports heart health and energy production.
-Curcumin (500mg daily): Anti-inflammatory and anti-oxidant benefits.
-Vitamin D3 (5000 IU daily): Supports immune function and bone health.
- Exercise Routine
Week 1-4: Strength Training
Focus on compound movements like squats, deadlifts, bench press, and pull-ups. Aim for 3 sessions weekly.
Week 5-8: High-Intensity Interval Training (HIIT)
Alternate between 30-second sprints and 1-minute rest periods. Do this 2-3 times per week.
Week 9-12: Active Recovery
Incorporate light activities such as yoga or swimming. Daily walks are also beneficial.
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Advanced Wearable Tracking
Use a device like an Oura Ring or Biostrap to monitor sleep quality, heart rate variability (HRV), and physical activity. Aim for an HRV above 60, a resting heart rate below 60, and at least 7 hours of sleep per night.
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Stress Resilience Techniques
HRV Training: Use an app like Elite HRV to train your body to respond better to stress. Aim for 15 minutes daily.
Neurofeedback: Use a device like Muse to improve your brain's resilience to stress via biofeedback. Aim for at least 10 minutes daily.
- Other Strategies
Cold and Heat Exposure: Alternate between hot saunas and cold showers to boost the immune system and improve cardiovascular health.
Red Light Therapy: Use a device like Joovv for 10 minutes daily to improve skin health and boost energy.
Sleep Hygiene: Ensure your room is dark, cool, and quiet. Avoid screens 2 hours before bed.
Remember, everyone's body responds differently, so it's essential to regularly monitor your bio-markers and adjust the plan accordingly. Always consult with a healthcare provider before starting any new regimen.
