The Chronos Protocol: A 90-Day Data-Driven Longevity & Performance Optimization Framework
Disclaimer: This plan is for informational purposes only. Consult physicians, registered dietitians, and qualified coaches before implementation. Many interventions (e.g., rapamycin, prolonged fasting, intense protocols) require medical supervision. Individual genetics, health status, and medications drastically alter risk/benefit. Discontinue any protocol causing injury, illness, or distress. This is not medical advice.
PHASE 0: PRE-PLAN PREREQUISITES (WEEKS -2 TO 0)
Non-negotiable foundation. Skipping = wasted effort or harm.
- Medical Clearance: Full longevity panel (fasting glucose/HbA1c, hs-CRP, hs-Troponin T, vitamin D3, homocyste, IGF-1, full lipid panel, cortisol AM/PM, thyroid panel, sex hormones, liver/kidney function) + ECG + DEXA scan + VO₂ max test. Discuss goals with a longevity-focused MD.
- Wearable Ecosystem Setup:
- Sleep/Recovery: Oura Ring Gen3 or WHOOP 4.0 (calibrate baseline for 4 nights).
- Glucose: Levels CGM (or Dexcom G7) for 90 days.
- HRV/Training: Polar H10 + Elite HRV app (baseline HRV for 2 weeks).
- Activity: Garmin Venu 3 (sync all data to Zoe app for unified dashboard).
- Biomarker Baseline: Track morning glucose (CGM), HRV (Polar H10), sleep efficiency (Oura), readiness (WHOOP).
- SMART Goals: e.g., "Increase HRV by 15%, lower fasting glucose by 5 mg/dL, add 5kg deadlift, achieve 90% sleep efficiency."
MONTH 1: FOUNDATION & BASELINE OPTIMIZATION
Goal: Establish rhythms, identify personal response curves, minimize variables.
Dietary Protocol: Precision Keto-Mediterranean Hybrid
- Macros: Protein 2.0 g/kg LBM (e.g., 140g for 70kg), Net Carbs <40g (non-starchy veg, low-sugar berries), Fats from EVOO, avocado, macadamia, wild salmon.
- Time-Restricted Eating: 16:8 (e.g., Noon–8 PM). Weeks 3–4: Shift to 2 PM–10 AM (16:8, 1 hour later) to align with circadian cortisol curve.
- Food Quality: Organic >90%, prioritize sulforaphane-rich foods (broccoli sprouts 100g/day), 30+ plant varieties/week for microbiome diversity.
- Hydration: 3L water + electrolytes (LMNT or own mix: 1000mg Sodium, 400mg Potassium, 200mg Magnesium) during fasting/hot climates.
Supplement Stack (Cycling & Timing)
| Category | Supplement | Dosage & Timing | Notes |
|---|
| Foundational | Magnesium Glycinate | 400mg w/ dinner | Improves NREM sleep |
| Vitamin D3 + K2 | 5000IU D3 + 200mcg K2 AM | Dose based on baseline |
| Omega-3 (EPA/DHA) | 2g EPA/DHA w/ largest fats meal | Target RBC Omega-3 >8% |
| NAD+ Support | NR (Chromadex®) | 250mg AM, 125mg PM | Alternative: NMN 150mg AM |
| TMG (Trimethylglycine) | 500mg AM | Mitigates methyl drain |
| Autophagy/Senolytic | Spermidine | 1mg AM | From wheat germ extract |
| Fisetin | None this month | Baseline before pulse |
| Exercise Support | Creatine Monohydrate | 5g AM daily | Loading not required |
| Beta-Alanine | 3.2g pre-workout | Split dose if paresthesia |
| Cognitive | L-Theanine | 100mg w/ caffeine | 1:2 ratio |
| Bacopa Monnieri | 300mg AM | Standardized to 50% bacosides |
| GI/Microbiome | Spore-based Probiotic | 1 cap AM | Bacillus coagulans |
| Prebiotic Fiber | 10g PHGG w/ breakfast | |
| Cycling: NR paused Week 6. Introduce new supplement every 3 days; log reactions. | | | |
Training Protocol
- Strength (3x/week): Full-body hypertrophy focus. 3 sets x 8–12 reps @ 70% 1RM. Emphasize tempo (3s eccentric, 1s concentric, 1s pause). Track velocity with Push Band.
- HIIT (1x/week): 4x4 protocol: 4 min at 85–90% HRmax, 3 min active recovery. Alternative: 8x30s sprints @ 110% VO₂ max pace.
- LISS (2x/week): 45-min zone 1 walk (HR < 130 bpm).
- Mobility/Recovery: Daily 15-min dynamic flow (Animal Flow, GMB), plus 8-min breathwork (box or physiological sigh).
Stress Resilience & Sleep
- HRV Biofeedback: 7-min session 2x/day (AM pre-coffee, nightly pre-bed) via Elite HRV app. Target coherence score > 60%.
- Neurofeedback Primer: Use Muse S headband 10 min/day for EEG feedback (calm focus training).
- Sleep Optimization: 65°F room, black-out curtains, 1mg melatonin only if sleep onset fails >30 min (max 2x/week).
MONTH 2: OPTIMIZATION & HORMETIC PULSES
Goal: Introduce targeted hormesis, refine based on Month 1 data.
Key Upgrades
- Diet: Shift to 18:6 TRF. Add one 48-hour fast (Week 7; e.g., Friday 8 PM → Sunday 8 PM). Medical supervision required. Use ketone meter (target βHB > 1.5 mM).
- Senolytic Pulse (Week 7): Fisetin 20mg/kg/day x 4 consecutive days (e.g., 1400mg for 70kg). Take with healthy meal containing fats. Do not take with rapamycin.
- Supplement Cycling: NR → PAUSE. Introduce Resveratrol 500mg/day + Pterostilbene 100mg/day AM (synergistic with NR). Add Sulforaphane 10mg/day (from broccoli seed extract).
- Training Shift: Strength → 5x5 strength focus @ 85% 1RM. HIIT → 30s ON / 2 min OFF x 8 rounds (VO₂ max emphasis).
- Advanced Modalities:
- Sauna: 3x/week, 80°C for 20 min, post-workout. Hydrate aggressively.
- Cold Exposure: 3 min @ 50°F (10°C) post-sauna (contrast therapy).
- Photobiomodulation: 20 min daily near-infrared (850nm) to scalp (for cerebral blood flow) and thighs (post-strength).
- Neurofeedback: 8 sessions over Month 2 (if accessible: NeurOptimal or BrainMaster).
Data-Driven Adjustments
- If CGM glucose spikes >140 mg/dL: Eliminate suspect carbohydrate; add 1 tbsp apple cider vinegar pre-meal.
- If HRV drops >15% for 2 consecutive days: Deload week (50% volume), prioritize sleep.
- If readiness score (WHOOP/Oura) < 60% for 3 days: Cancel non-essential stressors; implement restorative yoga.
MONTH 3: MASTERY & PERSONALIZATION
Goal: Integrate protocols, establish long-term rhythms, prepare for sustainability.
Advanced Protocol Integration
- Fasting: 5:2 protocol (1 week only): 500 calories on 2 non-consecutive days (e.g., Tuesday/Thursday). Monitor CGM closely.
- Supplement Refinement:
- If HRV improved: Add Apigenin 50mg at dinner (GABA modulation).
- If cognitive scores plateau: Introduce Lion’s Mane 1g/day + Rhodiola 200mg pre-workout.
- Final Week: Senolytic Pulse #2: Quercetin 500mg + Dasatinib 5mg (if medically approved) OR fisetin repeat.
- Training Mastery:
- Strength: Cluster sets (e.g., 5 reps x 4 clusters @ 90% 1RM, 20s rest).
- HIIT: Complex training (e.g., heavy deadlift → 30s bike sprints).
- Recovery: 2x/week yoga (Yoga with Adriene "Yoga for Recovery").
- Stress Resilience Mastery:
- HRV biofeedback + breathwork integrated into daily routine.
- Biofeedback Protocol: "HRV Recovery Session" post-stressor (e.g., after intense meeting): 7-min 5.5 breaths/min paced with Elite HRV.
Synthesis Week (Days 85–90)
- Re-test Baselines: Repeat HRV, CGM, sleep metrics (no formal bloodwork).
- Protocol Audit: Map each intervention to biomarker outcomes (e.g., "Spermidine + TRF correlated with 12% HRV increase").
- Build Long-Term Stack: Select top 3–5 protocols with highest ROI (e.g., daily TRF, HRV biofeedback, creatine).
- Transition Plan:
- Diet: Shift to flexible, seasonal eating with TRF as anchor.
- Supplements: Maintain only evidence-supported stack (e.g., Magnesium, Vitamin D, Omega-3, Creatine).
- Training: 3x strength, 1x HIIT, 2x LISS weekly.
- Mindset: Weekly "data review" ritual (15 mins Sundays).
CRITICAL SAFETY & PERSONALIZATION FRAMEWORK
- Contraindications: Rapamycin/metformin not included due to prescription requirement + risk profile. Fasting, intense modalities contra-indicated in underweight, eating disorder history, pregnancy, adrenal insufficiency, T1D.
- Individualization Keys:
- APOE4 carriers: Avoid high saturated keto; prioritize Mediterranean.
- Low HRV baseline: Delay cold/sauna; focus on breathwork 4+ weeks.
- High inflammation (hs-CRP >3): Prioritize curcumin, sleep, stress reduction.
- Data Interpretation Rules:
- Glucose: Spike tolerance varies; focus on recovery time to baseline.
- HRV: Absolute value less important than trend + response to interventions.
- Sleep: Efficiency >85% is target; deep sleep % secondary.
- Red Flags: Stop protocols causing dizziness, severe fatigue, menstrual disruption, arrhythmia, or mood disorders.
FINAL NOTE
The most advanced biohack is listening to your biology. This protocol provides structure, but your data is the compass. True longevity isn't about stacking interventions—it's about creating sustainable, joyful rhythms that your body thrives within. After month 3, focus on consistency over complexity.
"The master has failed more times than the beginner has even tried." — Prioritize regeneration as fiercely as performance. Track, adapt, and honor your unique biology.
© Chronos Protocol v1.0 | Developed with reference to research from Sinclair Lab, Buck Institute, WHOOP Science, Levels Health. Updated Q1 2024.
Always verify supplement quality (3rd-party certs: NSF, USP, Informed Choice). Avoid proprietary blends.
