Gemini 3 Pro Preview vs Mistral Large 2
Compare Gemini 3 Pro Preview by Google AI against Mistral Large 2 by Mistral AI, tested across 18 shared challenges. Updated February 2026.
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Gemini 3 Pro PreviewvsMistral Large 2
18 challenges
Why Gemini 3 Pro Preview?
16 months newerNov 2025
Why Mistral Large 2?
No standout advantages
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Gemini 3 Pro PreviewMistral Large 2
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Mistral Large 2
Vote
2 / 18
Generate a Stand-Up Routineconversation
Tests an AI's humor and creative writing ability
Gemini 3 Pro Preview
(The comic walks onto the stage, adjusts the mic stand, and looks at the audience.)
Hey everyone. How are we doing?
I’ve realized recently that I’m not actually an adult. I’m just a toddler with a debit card and back pain. That’s it. That’s the whole experience.
I think the hardest part of modern life is that we have convinced ourselves that we love "convenience." But convenience is just stress in a faster format.
Take self-checkout at the grocery store. Who designed this experience? It’s the only place where I can be a paying customer and an incompetent employee at the same time. I’m scanning my stuff, feeling good, and then I put a single apple in the bag, and the machine screams at me.
"UNEXPECTED ITEM IN THE BAGGING AREA."
It’s so accusatory! It’s like the machine has trust issues. I’m standing there holding a banana like, "I swear, it’s just fruit! I’m not trying to heist the Kroger!"
Then the red light starts flashing. The "Light of Shame." Now I have to wait for the one actual human employee, who is managing twelve robots, to come over. She sighs, swipes a card, and looks at me like I don’t know how gravity works. I didn't steal the apple, Janet, the scale is just gaslighting me!
(Pause for laughter)
And it’s not just the physical world. The digital world is trying to break me, specifically with passwords.
Do you remember when a password could just be "Password123"? Now? You try to create an account to buy socks, and the security requirements are harder than getting into the Pentagon.
"Your password must contain an uppercase letter, a lowercase letter, a number, a special character, and the blood of a virgin."
I’m just trying to buy ankle socks! I don’t need Fort Knox security.
And then, inevitably, I forget the password. So I click "Forgot Password." And the computer says, "Okay, no problem. You can reset it... but you cannot use any of your previous three passwords."
Excuse me? Why do you remember them? If you know what they are, just let me in! Clearly, we both know the secret code!
(Walks a bit across the stage)
I think all this stress is why I’ve started obsessing over sleep. That’s the final stage of adulthood: spending an insane amount of money on bedding.
I bought a pillow last week. It cost eighty dollars. Eighty dollars! For a bag of foam. But the marketing got me. It said it was "Memory Foam."
I don’t know why I want my pillow to have a memory. I drool when I sleep. I don't want the pillow remembering that. I want a pillow with amnesia. I want a pillow that wakes up every morning going, "Who are you and why are you damp?"
The box said it was "Ergonomically designed for side sleepers." I bought it, took it home, and realized it doesn't matter what shape the pillow is, because I sleep like I fell off a building. I wake up with my arm twisted behind my back, one leg off the bed, and my neck at a ninety-degree angle.
I woke up this morning and it took me three minutes to initialize my own spine. I sounded like a bag of gravel being thrown down a staircase. Crack. Pop. Snap.
But, you know, I got up, I drank my coffee, and I reset my password again. So, I guess I’m doing okay.
Thanks, guys, you’ve been great!
(Waves and walks off).
Mistral Large 2
Alright, good evening everybody! How are we all doing tonight? Yeah? Yeah? nobody's gonna say 'bad'? Ok, fair enough.
You know, I was walking down the street the other day, and I saw this sign outside a shop that said, "Wet Paint." I thought, "Well, that's weird. Isn't paint supposed to be wet? When's the last time you saw a bucket of dry paint? That's like saying 'Wet Water' or 'Hot Coffee' – oh, wait, they do say that last one. Never mind.
And what's the deal with self-checkout machines? They always tell you, "Unexpected item in bagging area." Really? It's a bag of chips, not a flamingo doing the tango! And why is it always an "unexpected" item? You know what would be an unexpected item? If I scanned a live bear through there. "Oh, hey, just picking up a loaf of bread, some milk, and THIS GUY!"
You ever notice how people get real testy about their favorite coffee places? "Oh, you go to Starbucks? You monster! You know they burn their beans, right?" Yeah, well, you drink tea, so you're basically a serial killer. And why is decaf even a thing? People who drink decaf are like vegetarians at a steakhouse – sure, you can have a seat, but why are you even here?
And speaking of coffee shops, what's with the sizes? Small, medium, large – that's simple, right? But no, we've got "tall," "grande," "venti"... I stand in line, and I'm like, "Uh, yeah, can I get a... medium-ish? Just whatever comes between 'not enough' and 'that's too much, are you crazy?'"
You know who I feel bad for? Meteorologists. They're the only people who can be wrong 90% of the time and still keep their jobs. "There's a 50% chance of rain tomorrow." Yeah, and there's a 50% chance I'm gonna wear pants tomorrow, but you don't see me on the news talking about it!
Alright, that's my time. You've been a great audience! Remember to tip your waitresses, try the veal, and... nah, I can't even say that with a straight face. Goodnight, everybody!
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Gemini 3 Pro Preview
No content available for this output.
Mistral Large 2
Vote
4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Gemini 3 Pro Preview
Mistral Large 2
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Gemini 3 Pro Preview
No content available for this output.
Mistral Large 2
Vote
6 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Gemini 3 Pro Preview
No content available for this output.
Mistral Large 2
Vote
7 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Gemini 3 Pro Preview
No content available for this output.
Mistral Large 2
Vote
8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Gemini 3 Pro Preview
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
9 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Gemini 3 Pro Preview
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
Sponsored
10 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Gemini 3 Pro Preview
This represents a high-octane, aggressive protocol designed for an experienced biohacker. It integrates metabolic flexibility, mitochondrial optimization, hormetic stress, and cognitive enhancement.
Disclaimer: I am an AI, not a doctor. This plan involves potent supplements, fasting, and intense physical exertion. Consult with a healthcare professional before starting, especially regarding blood work and specific compounds.
The "Apex Protocol": 3-Month Longevity & Performance Blueprint
Phase 0: The Baseline (Week 0)
Objective: Establish quantitative baselines to measure progress.
- Blood Panel: High-sensitivity CRP (inflammation), HbA1c, Lipid Panel (NMR Lipoprofile), Testosterone (Total/Free), Vitamin D, Homocysteine, ApoB.
- Epigenetics: Biological Age test (e.g., DunedinPACE or GrimAge clock).
- Tech Setup:
- Oura/Whoop: Sleep staging and HRV.
- CGM (Continuous Glucose Monitor): Abbott or Dexcom (via levels/Supersapiens).
- Apps: Cronometer (macros), HRV4Training.
Phase 1: Metabolic Reset & Mitochondrial Biogenesis (Month 1)
Focus: Fat adaptation, cleaning cellular debris, and establishing Zone 2 aerobic base.
1. Dietary Protocol: Strict Ketogenic + TRF
- Structure: Time-Restricted Feeding (TRF) 16:8 window (Eat 12 PM – 8 PM).
- Macros: 75% Fat, 20% Protein, 5% Carbs.
- Goal: Stabilize blood glucose (CGM target: <90 mg/dL average, <15 standard deviation).
- Key Foods: Grass-fed ruminants, wild-caught salmon, avocado, MCT oil, cruciferous vegetables.
2. Supplement Stack (Mitochondrial Foundation)
- Morning (Fasted):
- NMN (Nicotinamide Mononucleotide): 1g (NAD+ booster).
- Resveratrol (Trans-form): 500mg (taken with yogurt/fat source).
- PQQ: 20mg (Mitochondrial biogenesis).
- With First Meal:
- Vitamin D3/K2: 5,000 IU / 100mcg.
- Omega-3: 2g EPA/DHA.
- Sulforaphane: 10mg (or broccoli sprout powder) for Nrf2 activation.
- Evening:
- Magnesium Threonate: 400mg (Crosses blood-brain barrier).
- Apigenin: 50mg (CD38 inhibitor/sleep support).
3. Exercise: Building the Engine
- Zone 2 Cardio (4x/week): 45–60 mins. Keep lactate <2mmol (nasal breathing only). This builds mitochondrial density.
- Strength (2x/week): Minimum Effective Dose. 3 sets of 5 reps: Deadlift, Squat, Overhead Press.
- Movement: 10k steps daily (non-negotiable).
4. Stress/Recovery
- Morning Sun: 10 mins direct exposure within 30 mins of waking (circadian anchor).
- NSDR (Non-Sleep Deep Rest): 20 mins daily (Yoga Nidra) mid-day.
Phase 2: Hormetic Stress & Peak Output (Month 2)
Focus: Increasing intensity, introducing "shock" therapies, and cognitive supercharging.
1. Dietary Protocol: Cyclic Keto & Carb Backloading
- Structure: 18:6 Fasting window.
- Modification: "Targeted Ketogenic Diet" (TKD). Consume 20-30g Dextrose/Honey 30 mins pre-workout on intense days.
- Metabolic Flexibility: One "Refeed Day" per week (150g+ complex carbs) to upregulate thyroid and leptin.
2. Supplement Stack (Cognitive & Performance)
- Continue Phase 1 Stack.
- Add (Pre-Workout/Work):
- Creatine Monohydrate: 5g daily (ATP production & cognitive function).
- Alpha-GPC: 300mg (Choline source for focus).
- L-Tyrosine: 500mg (Dopamine precursor).
- Glucose Disposal (Before Carb Meals):
- Berberine: 500mg (AMPK activator, acts similarly to Metformin).
3. Exercise: VO2 Max & Hypertrophy
- Norwegian 4x4 Protocol (1x/week): 4 mins at 90-95% HR Max, 3 mins active recovery. Repeat 4 times. Crucial for longevity correlation with VO2 Max.
- Hypertrophy Lifting (3x/week): Upper/Lower split. Focus on time under tension.
- Sauna (Post-workout): 20 mins @ 175°F+ (Heat Shock Proteins).
4. Biohacks: Thermal Contrast
- Contrast Therapy: Sauna (20 min) followed immediately by Ice Bath/Cold Shower (3 min @ <55°F). Repeat 2x.
- Neurofeedback: Use Muse or similar device for 15 mins daily focusing on Alpha wave production (calm focus).
Phase 3: Autophagy, Senolytics & Integration (Month 3)
Focus: Cellular cleanup (killing zombie cells), recovery, and long-term habit formation.
1. Dietary Protocol: The Autophagy Push
- Week 1: Normal Cyclic Keto.
- Week 2: 72-Hour Water Fast. (Water, electrolytes, and black coffee only). This maximizes autophagy and immune system reboot.
- Weeks 3-4: Mediterranean-Keto Hybrid (Intro of more olive oil, fermented foods, slightly higher fiber).
2. Supplement Stack (Senolytic "Hit and Run")
- The Fisetin Protocol (Week 1 only):
- Fisetin: 20mg per kg of body weight for 3 consecutive days. Then stop. (Clears senescent "zombie" cells).
- Spermidine: 1mg daily (Induces autophagy without fasting).
- Cycle Off: Stop all stimulants (caffeine/Tyrosine) for Week 2 to reset adenosine receptors.
3. Exercise: Functional & Flow
- Mobility/Stability: Focus on joint health (knees over toes protocol, hanging, thoracic mobility).
- Zone 5 Sprints: Once a week (keep the top end high).
- Rucking: Walk with 30-40lb pack for 1 hour (builds structural integrity and Zone 2).
4. Stress Resilience: HRV Training
- Resonance Frequency Breathing: Use an HRV biofeedback tool (e.g., HeartMath). Find your resonance rate (usually 5.5 breaths/min) and practice 20 mins/day. Aim to raise HRV baseline by 10% over the month.
Tracking & Metrics for Success
Daily Tracking (The Dashboard):
- Sleep: >1.5 hrs Deep Sleep, >1.5 hrs REM.
- HRV: Upward trend of 7-day rolling average.
- Fasting Glucose: <85 mg/dL.
- Cognitive: Subjective score (1-10) on focus/clarity in your journal.
End of Month 3 Re-Test:
- Re-run Blood Panel (Lipids, CRP, HbA1c).
- Compare VO2 Max estimate (via wearable or lab test).
- Assess body composition (DEXA scan if possible).
The "Cheat Sheet" for Daily Routine (Phase 2 Example)
- 07:00: Wake, glass of water with electrolytes. Sunlight exposure.
- 07:30: Black coffee + L-Theanine + NMN. Deep work block (90 mins).
- 11:00: Workout (Strength + Zone 5 finisher).
- 12:30: Break Fast. High protein, moderate fat, Berberine, Creatine.
- 14:00: NSDR (20 min reset).
- 18:00: Final meal (Cruciferous veg, fatty fish). Omega-3s.
- 20:00: Blue light blockers on. Magnesium Threonate.
- 21:30: Bed. Tape mouth (Somnifix) to ensure nasal breathing.
Safety & Cycling Note
- Supplements: Do not take antioxidants (Vit C/E) immediately post-workout, as they blunt the hormetic adaptation signal.
- Berberine: Cycle 5 days on, 2 days off to prevent blunting muscle protein synthesis.
- Fasting: If BMI is low (<18.5), skip the 72-hour fast and stick to 16:8.
Mistral Large 2
Ultimate 3-Month Longevity & Biohacking Optimization Plan
Designed for a high-performance biohacker seeking to maximize lifespan, cognitive function, physical performance, and metabolic resilience.
This plan integrates cutting-edge longevity science, advanced supplementation, precision nutrition, personalized fitness, stress resilience training, and real-time biometric tracking to create a data-driven, adaptive protocol for peak biological optimization.
📅 Phase 1: Foundation & Assessment (Week 1-2)
Goal: Establish baselines, optimize metabolic flexibility, and prime the body for deeper interventions.
🔬 Baseline Testing & Wearable Setup
1. Comprehensive Blood & Biomarker Panel (Before & After 3 Months)
- Metabolic & Hormonal:
- HbA1c, fasting glucose, insulin, HOMA-IR
- Cortisol (AM/PM), DHEA-S, testosterone (free/total), estrogen, SHBG
- Thyroid (TSH, free T3/T4, reverse T3)
- Inflammation & Oxidative Stress:
- hs-CRP, IL-6, TNF-α, homocysteine, oxidized LDL
- Telomere length (optional, via TeloYears or Life Length)
- Nutrient & Longevity Markers:
- Vitamin D (25-OH), magnesium (RBC), omega-3 index, B12, folate
- NAD+ levels (via Nicotinamide Riboside Challenge Test)
- APOE genotype (if not already known)
- Cognitive & Neurodegeneration:
- Neurofilament light chain (NfL), amyloid beta 42/40 ratio, p-tau181
- BDNF (brain-derived neurotrophic factor)
2. Wearable & Continuous Tracking Setup
- Oura Ring / Whoop (sleep, HRV, recovery, respiratory rate)
- Continuous Glucose Monitor (CGM) (Dexcom G7 or Freestyle Libre 3)
- Apple Watch / Garmin (HRV, SpO2, VO2 max, training load)
- BioStrap / Eight Sleep (sleep staging, HRV, temperature)
- Muse S Headband (EEG for meditation & neurofeedback)
- Lumen / Keyto (metabolic fuel tracking)
3. Cognitive & Physical Baseline Testing
- Cognitive:
- Cambridge Brain Sciences (memory, attention, problem-solving)
- Quantified Mind (reaction time, processing speed)
- Physical:
- VO2 Max Test (via Garmin / Apple Watch or lab test)
- DEXA Scan (body composition, bone density)
- Grip Strength & Gait Analysis (frailty markers)
🍽️ Nutrition Protocol: Cyclical Ketogenic + Autophagy Fasting
Goal: Enhance metabolic flexibility, mitochondrial efficiency, and autophagy while avoiding nutrient deficiencies.
📅 Weekly Nutrition Structure
| Day | Protocol | Macros (Approx.) | Key Notes |
|---|---|---|---|
| Mon | Ketogenic (Keto) | 70% fat, 20% protein, 5% net carbs | High-fat, moderate protein, very low carb |
| Tue | Keto + Time-Restricted Eating (TRE) | 16:8 (eat 12-8 PM) | Autophagy activation |
| Wed | Targeted Keto (TKD) | 60% fat, 25% protein, 10% net carbs | Carbs around workout (30-50g dextrose) |
| Thu | Keto + 24h Fast | 0 calories (water, electrolytes, black coffee) | Deep autophagy, stem cell activation |
| Fri | Cyclical Keto (CKD) | 50% fat, 30% protein, 20% net carbs | Refeed to replenish glycogen |
| Sat | Keto + Protein Cycling | 65% fat, 30% protein, 5% net carbs | Lower protein to enhance ketosis |
| Sun | Flexible Keto (FKD) | 60% fat, 25% protein, 10% net carbs | Adjust based on CGM data |
🥩 Food Choices & Meal Timing
- Fats: Grass-fed butter, ghee, MCT oil, extra virgin olive oil, avocados, macadamia nuts, fatty fish (wild salmon, sardines)
- Proteins: Grass-fed beef, pasture-raised eggs, wild-caught fish, collagen peptides, organ meats (liver, heart)
- Carbs (on refeed days): Sweet potatoes, white rice, berries, dark chocolate (85%+), raw honey (sparingly)
- Fiber & Polyphenols: Cruciferous veggies (broccoli, cauliflower), leafy greens, berries, turmeric, cinnamon
- Hydration: 3-4L water/day + electrolytes (5g sodium, 3g potassium, 300mg magnesium)
🍽️ Advanced Fasting Strategies
- 16:8 Daily (Mon, Tue, Sat, Sun) – Eat between 12 PM - 8 PM
- 24h Fast (Thu) – From 8 PM Wed → 8 PM Thu (water, electrolytes, black coffee)
- Autophagy-Enhancing Fast (Optional): 36h fast (1x/month) – From 8 PM Sun → 8 AM Tue
- Fasting Mimicking Diet (FMD) (1x/month) – 5-day Prolon-like protocol (low-cal, low-protein, high-nutrient)
💊 Supplement Stack (Advanced Longevity & Performance)
Dosages are personalized—adjust based on bloodwork and wearable data.
🔥 Core Longevity Stack (Daily)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 500-1000mg | AM | NAD+ booster, sirtuin activation |
| Trans-Resveratrol | 250-500mg | AM | SIRT1 activator, anti-inflammatory |
| Fisetin | 500mg | 2x/week (fasting day) | Senolytic (clears zombie cells) |
| Quercetin + Dasatinib (Senolytic Combo) | 500mg Quercetin + 50mg Dasatinib | 1x/month (fasting day) | Deep senolytic effect |
| Magnesium L-Threonate | 2000mg | PM | Cognitive function, synaptic plasticity |
| Omega-3 (EPA/DHA) | 2-3g (1:1 ratio) | With meals | Anti-inflammatory, brain health |
| Vitamin D3 + K2 (MK-7) | 5000-10,000 IU D3 + 200mcg K2 | AM | Bone, immune, cardiovascular health |
| Zinc + Copper | 30mg Zinc + 2mg Copper | PM | Immune, testosterone, redox balance |
| Berberine | 500mg | 3x/day (with meals) | Glucose control, AMPK activation |
| Metformin (if insulin resistant) | 500-1000mg | PM | Longevity, glucose regulation |
| Rapamycin (Sirolimus) (Optional) | 5-10mg | 1x/week (fasting day) | mTOR inhibition, autophagy |
| Collagen Peptides | 10-20g | AM/PM | Skin, joints, gut health |
| Creatine Monohydrate | 5g | Post-workout | Cognitive & physical performance |
| Lion’s Mane + Bacopa Monnieri | 1g + 300mg | AM | Neurogenesis, memory |
| Apigenin | 50mg | PM | Senolytic, anti-inflammatory |
🔄 Cycling Strategy
- NMN & Resveratrol: Cycle 5 days on, 2 days off to prevent tolerance.
- Senolytics (Fisetin/Quercetin + Dasatinib): 1x/month (on a fasting day).
- Rapamycin: 1x/week (only if bloodwork supports it).
- Berberine: 3 months on, 1 month off to avoid gut microbiome disruption.
🏋️ Exercise Protocol: Strength, VO2 Max & Recovery Optimization
Goal: Maximize muscle retention, mitochondrial density, and cardiovascular health while minimizing injury risk.
📅 Weekly Training Split
| Day | Workout Type | Details | Intensity |
|---|---|---|---|
| Mon | Strength (Upper Body) | 5x5 Heavy Compounds (Bench, OHP, Rows) + Accessories | 75-85% 1RM |
| Tue | HIIT + Sprints | 10x 30s sprint / 90s walk (or bike) | 90%+ max HR |
| Wed | Active Recovery | Yoga, mobility, walking (10K steps) | Low intensity |
| Thu | Strength (Lower Body) | 5x5 Heavy Squats, Deadlifts, Bulgarian Split Squats | 75-85% 1RM |
| Fri | VO2 Max Training | 4x4 min @ 90-95% max HR (2 min rest) | High intensity |
| Sat | Zone 2 Cardio | 60-90 min cycling/walking (60-70% max HR) | Low intensity |
| Sun | Rest or Mobility | Sauna, cold plunge, stretching | Recovery |
🔥 Advanced Training Techniques
- Blood Flow Restriction (BFR) Training – 2x/week (low load, high reps) for muscle growth & metabolic stress.
- Eccentric-Only Training – 1x/week (slow negatives on squats/deadlifts) for tendon strength.
- Isometric Holds – 1x/week (e.g., 30s wall sit, plank variations) for joint resilience.
- HRV-Guided Training – Adjust intensity based on Oura/Whoop recovery score (skip HIIT if HRV is low).
🧠 Cognitive & Neuro-Optimization
Goal: Enhance neuroplasticity, memory, focus, and resilience to neurodegeneration.
📅 Weekly Cognitive Protocol
| Day | Intervention | Details |
|---|---|---|
| Mon | Dual N-Back Training | 20 min (Brain Workshop / Dual N-Back Pro) |
| Tue | Transcranial PEMF (tPEMF) | 20 min (via NeoRhythm or iTENS) |
| Wed | Neurofeedback (Muse S) | 15 min alpha/theta training |
| Thu | Cold Exposure + Breathwork | 3 min cold shower + 10 min Wim Hof |
| Fri | Non-Sleep Deep Rest (NSDR) | 20 min Yoga Nidra (via Insight Timer) |
| Sat | Psychedelic Microdosing (Optional) | 10-20mcg LSD or 0.1-0.2g psilocybin |
| Sun | Digital Detox | No screens 1 hour before bed, journaling |
💡 Advanced Cognitive Enhancers
- Noopept – 10-20mg (2x/day, 5 days on/2 off) for neuroplasticity.
- Modafinil – 50-100mg (1-2x/week, for deep work).
- L-Theanine + Caffeine – 200mg L-Theanine + 100mg caffeine (AM focus).
- Phosphatidylserine – 300mg (PM for memory consolidation).
😌 Stress Resilience & Recovery Optimization
Goal: Lower chronic stress, improve HRV, and enhance parasympathetic tone.
📅 Daily Recovery Routine
| Time | Intervention | Details |
|---|---|---|
| AM | Morning Sunlight | 10-15 min sunlight (no glasses) |
| AM | Cold Plunge | 2-3 min at 50°F (10°C) |
| PM | Sauna (Infrared or Dry) | 20-30 min at 160-180°F (70-80°C) |
| PM | HRV Biofeedback | 10 min (via Elite HRV or HeartMath) |
| PM | Red Light Therapy | 10-15 min (660nm/850nm) |
| Night | Sleep Optimization | 7-9h, 65°F (18°C), blackout curtains, no EMFs |
🧘 Advanced Stress Techniques
- Wim Hof Method – 3 rounds (30 breaths + 2 min hold) 3x/week.
- Vagus Nerve Stimulation – Gargling, humming, cold face immersion.
- Float Tank Therapy – 1x/week (sensory deprivation for deep recovery).
- Psychedelic Integration – Journaling, meditation, or therapy post-microdosing.
📊 Phase 2: Adaptation & Optimization (Week 3-10)
Goal: Refine protocols based on biometric feedback, deepen autophagy, and enhance performance.
🔄 Key Adjustments Based on Data
- CGM Data: If glucose spikes >140 mg/dL post-meal, reduce carbs further or add berberine/ACV.
- HRV Trends: If HRV drops >10% for 3+ days, reduce HIIT, increase Zone 2 cardio.
- Sleep Staging: If deep sleep <15%, increase magnesium, reduce late caffeine, try glycine.
- Bloodwork: If hs-CRP >1.0, increase omega-3s, curcumin, and fasting.
🚀 Advanced Interventions
- Plasma Dilution (Young Plasma Therapy) – 1x/month (if accessible).
- Stem Cell Therapy (Optional) – Exosome therapy for joint/tissue repair.
- Hyperbaric Oxygen Therapy (HBOT) – 1-2x/week (2.0 ATA, 60 min).
- Photobiomodulation (PBM) – Red light therapy 5x/week for mitochondrial health.
🏆 Phase 3: Peak Performance & Longevity Maintenance (Week 11-12)
Goal: Lock in gains, optimize biomarkers, and transition to a sustainable long-term protocol.
📈 Final Biomarker Retesting
- Repeat full blood panel, DEXA, VO2 max, cognitive tests.
- Compare pre/post telomere length, NAD+, inflammation markers.
🔄 Long-Term Maintenance Plan
- Nutrition: Cyclical keto (5 days keto, 2 days refeed) + 16:8 fasting.
- Supplements: NMN, resveratrol, magnesium, omega-3s (daily) + senolytics 1x/month.
- Exercise: 3x strength, 2x HIIT/VO2, 2x Zone 2, 1x recovery.
- Recovery: Daily sauna/cold, HRV-guided training, neurofeedback 2x/week.
- Cognitive: Dual N-Back 3x/week, noopept cycling, microdosing (if applicable).
🎯 Expected Outcomes After 3 Months
✅ Metabolic Health:
- HbA1c <5.0%, fasting glucose <85 mg/dL, insulin <5 μU/mL
- Ketone levels 0.5-3.0 mM (fasting)
- Omega-3 index >8%
✅ Longevity Biomarkers:
- hs-CRP <0.5 mg/L, IL-6 <1 pg/mL
- Testosterone (optimal range for age), DHEA-S >200 μg/dL
- NAD+ levels increased by 30-50%
✅ Physical Performance:
- VO2 Max increased by 10-15%
- Strength gains (5-10% 1RM improvement)
- Body fat % reduced by 2-4%, muscle mass increased
✅ Cognitive Function:
- Dual N-Back score improved by 20-30%
- Reaction time & processing speed enhanced
- BDNF levels increased
✅ Stress & Recovery:
- HRV increased by 10-20%
- Deep sleep >20% of total sleep
- Cortisol rhythm normalized (AM spike, PM drop)
🚀 Final Notes
- Personalization is key – Adjust dosages, fasting windows, and exercise based on real-time biometric feedback.
- Cycle supplements to prevent tolerance (e.g., NMN 5 days on/2 off).
- Prioritize sleep & recovery – HRV, deep sleep, and stress resilience are the foundation.
- Consider epigenetic testing (e.g., TruDiagnostic) for long-term longevity insights.
This plan is aggressive but sustainable—designed for a highly motivated biohacker who wants to push the limits of human performance and lifespan extension.
Ready to begin? 🚀 Let’s optimize.
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Gemini 3 Pro Preview
Here is a design for a Michelin 3-star standard dish. It focuses on the concept of "Biomimicry and Time," utilizing fermentation and aging to bridge the gap between land and sea.
Dish Name: The Gilded Equator
Core Pairing: Sea Urchin (Uni) & Fermented Black Banana Flavor Profile: Oceanic brine, deep umami, caramelized fruit funk, smoke, and sharp citrus acidity.
I. The Conceptual Narrative
"The Gilded Equator" tells the story of the tropical latitude where the jungle meets the reef. It challenges the diner’s perception of sweetness and savory umami.
The star ingredients—Sea Urchin and Banana—share an identical textural DNA (creamy, yielding) and a surprising chemical overlap in isoamyl acetate (the banana ester). By fermenting the banana until it turns black and savory, and curing the scallop with koji, we blur the line between fruit and seafood. The dish is a study in gold and black, richness and decay.
II. The Components
- Hokkaido Bafun Uni (Raw, pristine)
- Black Banana & Roasted Koji Mousse
- Smoked Eel & Lardo Mosaic
- Coffee-Hazelnut "Soil"
- Finger Lime & Marigold Vinaigrette
- Saffron & Vin Jaune Sabayon
III. Sourcing Notes
- Uni: Must be Bafun variety from Hokkaido (grade A). It has a tighter texture and deeper orange color than Murasaki, providing the necessary mineral punch.
- Eel: Wild-caught European eel (sustainable source) or high-grade unagi, live-killed (ikejime) to preserve texture.
- Bananas: "Gros Michel" or Apple Bananas preferred for higher acidity.
- Vin Jaune: A specific oxidized wine from the Jura region of France (e.g., Château-Chalon).
- Koji: Fresh rice koji (Aspergillus oryzae), preferably inoculated in-house 48 hours prior.
IV. Detailed Preparation
1. The Black Banana & Roasted Koji Mousse
Technique: Enzymatic Browning & Siphon Aeration
Ingredients:
- 4 Bananas (skin on)
- 100g Fresh Rice Koji
- 50g Cream (35% fat)
- 2g Xanthan Gum
- 1 Sheet Gelatin (Gold bloom)
Method:
- Controlled Decomposition: Place whole bananas in a dehydrator or fermentation chamber at 60°C (140°F) for 5 days until the skins are jet black and the interior is a deep, caramelized mahogany.
- Roast: Toast the rice koji in a dry pan until golden brown and nutty.
- Blend: Peel the black bananas. Blend the flesh with the roasted koji and cream until ultra-smooth. Pass through a chinois (fine mesh sieve).
- Set: Dissolve bloomed gelatin into a small amount of warm cream and fold back into the base. Shear in xanthan gum.
- Charge: Pour into an iSi siphon, charge with two N2O cartridges, and keep warm in a water bath at 50°C.
2. Smoked Eel & Lardo Mosaic
Technique: Precision Binding & Cryo-Slicing
Ingredients:
- 1 Smoked Eel fillet (skinned and deboned)
- 100g Lardo di Colonnata (cured pork fat)
- Transglutaminase (Meat Glue)
Method:
- Assembly: Lay the smoked eel flat. Dust lightly with transglutaminase. Layer thin sheets of lardo over the eel. Roll tightly into a cylinder using cling film.
- Bind: Vacuum seal and refrigerate for 12 hours to bind the proteins.
- Portion: Freeze the log briefly to firm up, then slice into perfect 3mm discs. The heat of the final plating will cause the lardo to turn translucent and "weep" onto the eel.
3. Coffee-Hazelnut Soil
Technique: Fat-Washing & Dehydration
Ingredients:
- 50g Hazelnuts (blanched)
- 20g Panko breadcrumbs
- 10g Ground Espresso beans
- 30g Brown Butter
- Maldon Salt
Method:
- Toast hazelnuts and panko in brown butter until deep golden.
- Toss with espresso grounds and salt.
- Pulse in a food processor until it resembles coarse wet sand. Dehydrate at 50°C for 2 hours until crisp.
4. Saffron & Vin Jaune Sabayon
Technique: Emulsification & Infusion
Ingredients:
- 3 Egg Yolks
- 50ml Vin Jaune
- 0.5g Saffron threads
- 50g Clarified Butter
- Lemon juice to taste
Method:
- Infuse the Vin Jaune with saffron for 2 hours.
- Whisk yolks and infused wine over a bain-marie until ribbon stage (thick and pale).
- Slowly mount in the clarified butter to create a glossy, airy emulsion. Season with salt and a drop of lemon juice. Keep warm (not hot).
V. Assembly & Plating (The Architecture)
Vessel: A matte black ceramic bowl with a wide, flat rim and a small depression in the center. The darkness of the bowl highlights the gold and orange hues of the food.
Steps:
- The Foundation: Place a 3mm disc of the Smoked Eel/Lardo Mosaic in the center of the bowl. Flash it with a blowtorch for 2 seconds just to melt the lardo fat over the eel.
- The Bridge: Pipe a distinct, round mound of the warm Black Banana Mousse directly on top of the eel.
- The Crown: Carefully place three tongues of Bafun Uni atop the mousse, arranging them like the petals of a flower.
- Texture: Sprinkle the Coffee-Hazelnut Soil in a crescent moon shape on one side of the Uni (not covering it).
- Acidity: Squeeze fresh Finger Lime vesicles (caviar lime) over the Uni. The popping citrus pearls cut through the richness of the urchin and banana.
- Garnish: Place two tiny sprigs of Bronze Fennel and a single Marigold petal for a peppery, floral finish.
- The Pour: Tableside, the waiter pours the Saffron & Vin Jaune Sabayon around the perimeter of the mousse, ensuring it does not touch the Uni directly. The sauce creates a golden moat around the dark, tropical island in the center.
VI. Service Instructions
- Cutlery: Mother-of-pearl spoon (to prevent oxidation of the caviar/uni flavor) and a small gold fork.
- Sommelier Pairing: An aged Madeira (Sercial style) or a Sake (Junmai Daiginjo) with high acidity and melon notes.
Why this is 3-Stars?
It takes a risk. Banana is rarely seen in savory fine dining. By fermenting it, we remove the "dessert" association and turn it into a vehicle for umami (via Koji) that mirrors the texture of the luxury ingredient (Uni). The dish demonstrates mastery of fermentation, temperature contrast (warm sauce/mousse vs. cool uni), and flavor balance (fat, smoke, brine, acid).
Mistral Large 2
Michelin 3-Star Dish: "Ocean’s Whisper & Forest’s Breath"
Conceptual Narrative: This dish is a poetic dialogue between two seemingly disparate ecosystems—the ocean’s depths and the forest floor—united through texture, temperature, and memory. The "Ocean’s Whisper" represents the briny, umami-rich essence of the sea, embodied in a smoked eel and kelp consommé with fermented sea urchin custard, while the "Forest’s Breath" evokes the earthy, aromatic soul of the woods through charred wild mushroom tea, black garlic soil, and pine-infused honeycomb. The dish is a meditation on transience: the eel’s journey from river to sea mirrors the fleeting nature of flavor, while the mushrooms’ mycelial network symbolizes hidden connections beneath the surface.
The plating is a living diorama—a miniature landscape where edible "rocks" (compressed rye bread) cradle "tide pools" of consommé, and "moss" (microgreens and edible flowers) sprouts from a "forest floor" of black garlic soil. The diner is invited to interact with the dish, using a smoked cedar spoon to stir the consommé and release its aroma, or breaking the honeycomb to drizzle its nectar like morning dew.
Component 1: Smoked Eel & Kelp Consommé with Fermented Sea Urchin Custard
Unusual Pairing: Cold-smoked eel + fermented sea urchin (uni) + dulse seaweed Techniques: Cold smoking, sous-vide fermentation, consommé clarification, spherification (reverse)
Ingredients:
-
For the Consommé:
- 500g fresh eel (sourced from sustainable fisheries, e.g., Dutch or Japanese eel)
- 100g dulse seaweed (dried, from Maine or Iceland)
- 50g kombu (first-grade, from Hokkaido)
- 2L fish stock (made from eel bones, fennel, and white wine)
- 100g fermented sea urchin (see below)
- 1 egg white (for clarification)
- 1 tsp yuzu kosho (Japanese citrus-chili paste)
- 0.5g xanthan gum (for body)
- Smoking wood: Applewood + cedar chips (3:1 ratio)
-
For the Fermented Sea Urchin Custard:
- 200g fresh sea urchin (from Hokkaido or Santa Barbara)
- 100g heavy cream (cultured, 48-hour ferment)
- 2 egg yolks
- 10g sugar
- 2g salt
- 1g agar-agar (for set)
- 0.5g sodium alginate (for spherification)
-
Garnish:
- Micro shiso and sea aster (foraged coastal greens)
- Gold leaf (edible, 24k)
Method:
-
Cold-Smoke the Eel:
- Fillet the eel into 1cm-thick strips. Cure in 3% salt + 2% sugar for 2 hours, then cold-smoke at 20°C (68°F) for 4 hours with applewood and cedar. Reserve half for consommé; dice the other half for garnish.
-
Ferment the Sea Urchin:
- Blend fresh uni with cream, yolks, sugar, and salt. Sous-vide at 75°C (167°F) for 30 minutes, then strain through a chinois. Add agar-agar, pour into hemispherical molds, and chill. Once set, coat in a 1% sodium alginate bath for 2 minutes to create a thin membrane (reverse spherification).
-
Clarify the Consommé:
- Simmer eel bones, dulse, and kombu in fish stock for 1 hour. Strain, then clarify with egg white (racking method). Reduce by half, add yuzu kosho and xanthan gum. Chill and reserve.
-
Assembly:
- Place a uni custard sphere in a hand-blown glass spoon (or small ceramic dish). Ladle chilled consommé around it. Garnish with diced smoked eel, micro shiso, and gold leaf.
Component 2: Charred Wild Mushroom Tea with Black Garlic Soil & Pine Honeycomb
Unusual Pairing: Charred matsutake mushrooms + black garlic + pine resin honey Techniques: Dehydration, freeze-drying, fat-washing, honeycomb crystallization
Ingredients:
-
For the Mushroom Tea:
- 200g matsutake mushrooms (fresh, from Oregon or Japan)
- 100g chanterelles (foraged or from Pacific Northwest)
- 50g porcini powder (dehydrated and ground)
- 1L mushroom stock (simmered with thyme and bay leaf)
- 10g toasted buckwheat (for umami)
- 5g white miso paste
- 1 smoked cedar plank (for charring)
-
For the Black Garlic Soil:
- 200g black garlic (fermented for 60 days, from Korea or Spain)
- 100g compressed rye bread (baked, dehydrated, and ground)
- 50g toasted hazelnuts (finely chopped)
- 20g activated charcoal powder (food-grade)
- 10g maltodextrin (for texture)
- 5g smoked salt
-
For the Pine Honeycomb:
- 200g raw honey (from pine forest regions, e.g., Turkey or Greece)
- 10g pine resin (food-grade, from Greece)
- 1g sodium bicarbonate (for aeration)
- Edible silver leaf (for shimmer)
Method:
-
Char the Mushrooms:
- Slice matsutake and chanterelles into 1cm-thick pieces. Sear on a smoking cedar plank over high heat until deeply charred. Dehydrate at 60°C (140°F) for 6 hours, then grind into a coarse powder.
-
Infuse the Tea:
- Simmer mushroom stock with porcini powder, buckwheat, and miso for 30 minutes. Strain, then fat-wash with 100g brown butter (melt, infuse for 1 hour, then freeze and strain). Serve in a pre-warmed ceramic teapot with a charred mushroom chip as a lid.
-
Make the Black Garlic Soil:
- Blend black garlic, rye bread, hazelnuts, and charcoal into a fine powder. Mix with maltodextrin and smoked salt. Reserve in an airtight container to maintain crispness.
-
Crystallize the Pine Honeycomb:
- Warm honey with pine resin until dissolved. Whip with sodium bicarbonate until frothy, then pour into a silicone mold. Bake at 150°C (300°F) for 10 minutes until golden. Brush with edible silver leaf.
-
Assembly:
- Mold the black garlic soil into a small "hill" on the plate. Place a quail egg shell (cleaned and filled with mushroom tea) at the base. Rest the pine honeycomb on top like a "rock." Garnish with foraged wood sorrel and frosted violets.
Component 3: Edible Landscape & Interactive Elements
Techniques: Compression, dehydration, aroma diffusion
Ingredients:
- Compressed Rye "Rocks":
- 200g rye bread (baked, compressed in a vacuum bag with beetroot powder and salt)
- Smoked Cedar Spoon:
- Hand-carved cedar spoon, lightly smoked with juniper berries
- Aroma Diffuser:
- Pine needle essential oil (food-safe) + iodine tincture (for ocean scent) in a glass vial under the plate
Method:
-
Shape the "Rocks":
- Cut rye bread into irregular shapes, brush with beetroot powder slurry, and compress in a vacuum bag for 24 hours. Dehydrate at 50°C (122°F) until stone-like.
-
Prepare the Spoon:
- Lightly char a cedar spoon over a flame, then rub with crushed juniper berries. Serve alongside the consommé for stirring.
-
Aroma Diffusion:
- Place a drop of pine oil and iodine tincture on a cotton ball under the plate. The diner’s movement will release the scent as they eat.
Plating & Service Sequence:
-
First Bite (Ocean’s Whisper):
- The consommé spoon is presented on a slate slab with a miniature driftwood stand. The diner stirs the consommé to release the eel’s smoke, then breaks the uni custard with the spoon.
-
Second Act (Forest’s Breath):
- The mushroom tea is poured tableside from the ceramic pot into the quail egg shell. The diner cracks the pine honeycomb over the "soil," letting it drip like sap.
-
Finale (Landscape Interaction):
- The diner is encouraged to crush the rye "rocks" into the soil, releasing a nutty aroma, and to inhale the diffused scents before the last bite.
Sourcing Notes for Specialized Ingredients:
| Ingredient | Source | Substitute (if unavailable) |
|---|---|---|
| Matsutake mushrooms | Foraged & Found Edibles (US) | Porcini or king oyster mushrooms |
| Fermented sea urchin | Catalina Offshore Products (US) | Fresh uni + 24-hour miso fermentation |
| Black garlic | Amazon or Korean markets | Slow-cooked garlic (60°C for 40 days) |
| Pine resin honey | MeliBio (US) or Greek specialty shops | Regular honey + 1% pine essential oil |
| Dulse seaweed | Maine Coast Sea Vegetables | Nori or wakame |
| Smoked cedar plank | Smoking Wood | Applewood + cedar oil |
Why This Dish Belongs in a 3-Star Kitchen:
-
Unusual Pairings with Purpose:
- The eel + uni + kelp trio creates a triple umami bomb, while the mushroom + pine + black garlic evokes a primeval forest. The contrasts (hot/cold, briny/earthy) are deliberate and harmonious.
-
Advanced Techniques:
- Cold smoking, reverse spherification, fat-washing, and aroma diffusion elevate the dish beyond mere flavor—it’s a multi-sensory experience.
-
Plating as Art:
- The edible diorama invites interaction, making the diner an active participant. The smoked spoon and scent diffusion engage touch and smell, not just taste.
-
Narrative Depth:
- The dish tells a story of migration (eel), decay (fermented uni), and rebirth (mushroom mycelium), resonating on an emotional level.
-
Precision & Rarity:
- Ingredients like matsutake, fresh uni, and pine resin honey are seasonal, foraged, or labor-intensive, justifying their place in a 3-star tasting menu.
Final Thought:
This dish is not just food—it’s a fleeting ecosystem on a plate, where each bite reveals another layer of the ocean’s whisper or the forest’s breath. It challenges the diner to slow down, observe, and savor the invisible threads that connect us to nature.
Would you like a wine pairing suggestion to complete the experience? (Hint: A smoked German Riesling or aged Jura Vin Jaune would be transcendent.)
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Mistral Large 2
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