Z.AI: GLM 4.7
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Z.AI: GLM 4.7 vs Llama 4 Maverick
Compare Z.AI: GLM 4.7 by OpenRouter against Llama 4 Maverick by Meta AI, tested across 28 shared challenges. Updated February 2026.
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Z.AI: GLM 4.7vsLlama 4 Maverick
23 challenges
Why Z.AI: GLM 4.7?
Leads 1 of 1 benchmarks
Stronger on LiveCodeBench84.9% vs 43.4%
9 months newerDec 2025
Why Llama 4 Maverick?
No standout advantages
Favorites
Z.AI: GLM 4.7Llama 4 Maverick
12 / 23
SVG Layout Challengeimage generation
Tests an AI's ability to generate vector graphics
Llama 4 Maverick
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2 / 23
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Z.AI: GLM 4.7
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Llama 4 Maverick
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3 / 23
Minimalist Landing Pageweb design
Tests an AI's ability to generate a complete, working landing page
Z.AI: GLM 4.7
Llama 4 Maverick
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4 / 23
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Z.AI: GLM 4.7
Llama 4 Maverick
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5 / 23
Linear App Cloneweb design
Tests an AI's ability to replicate an existing UI with Tailwind CSS
Z.AI: GLM 4.7
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Llama 4 Maverick
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6 / 23
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Z.AI: GLM 4.7
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Llama 4 Maverick
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7 / 23
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Z.AI: GLM 4.7
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Llama 4 Maverick
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8 / 23
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Z.AI: GLM 4.7
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Llama 4 Maverick
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9 / 23
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Z.AI: GLM 4.7
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Llama 4 Maverick
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10 / 23
Retro macOS UI Recreationweb design
Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.
Z.AI: GLM 4.7
Llama 4 Maverick
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11 / 23
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Z.AI: GLM 4.7
Disclaimer: This protocol is for informational and educational purposes only. It is not medical advice. Always consult with a qualified physician before starting any new diet, supplement regimen, exercise program, or biohacking intervention, especially those involving pharmacological compounds or extreme fasting.
The "Titan Protocol": 3-Month Longevity & Peak Performance Optimization
This plan is designed to systematically upregulate longevity pathways (AMPK, mTOR inhibition, Autophagy) while maximizing physical output and cognitive throughput. It relies on a phased approach: Reset, Build, and Optimize.
Phase 0: The Data Infrastructure (Weeks -1 to 0)
Before starting, you must establish baselines. Without data, you are just guessing.
1. The Wearable Stack (Continuous Monitoring)
- Oura Ring or Ultrahuman Ring: For Sleep efficiency, HRV (Heart Rate Variability), and Readiness.
- Continuous Glucose Monitor (CGM) (e.g., Levels, Dexcom): Essential for understanding your personal metabolic response to food.
- Garmin/Coros Watch: For tracking training load (VO2 Max) and ECG.
2. The Bloodwork (Baseline) Order a comprehensive panel (e.g., Function Health or Marek Health). Look for:
- Metabolic: HbA1c, Fasting Insulin, Homocysteine, Triglycerides/HDL ratio.
- Hormonal: Testosterone (Free/Total), DHEA-S, Cortisol (diurnal).
- Inflammatory: hs-CRP, Omega-3 Index, Vitamin D.
- Longevity: NAD+ levels (if available), Telomere length (optional).
Phase 1: The Metabolic Reset (Month 1)
Goal: Eliminate inflammation, improve mitochondrial efficiency, and establish metabolic flexibility (ability to burn fat and glucose equally well).
1. Dietary Protocol: Ketogenic-Cyclical
- Weeks 1-2 (Strict Keto): Target <20g net carbs/day. Focus on high healthy fats (avocado, EVOO, MCT), moderate protein (1.6g-2g per kg lean body mass), and low carbs.
- Weeks 3-4 (Targeted Ketogenic): Introduce carbohydrates only around the heaviest workout window (post-workout). 25-50g of glucose (dextrose or rice) to replenish glycogen without spiking insulin excessively.
- Elimination: Remove all seed oils (soybean, canola), processed sugars, and alcohol.
2. Fasting Regimen
- Daily: 16:8 (16 hours fasting, 8 hours eating). Stop eating by 8:00 PM.
- Weekly: One 24-hour fast (dinner to dinner) in Week 2 and Week 4 to boost autophagy.
3. Exercise: Zone 2 & Foundation
- Focus: Aerobic base building.
- Protocol: 3x/week Zone 2 Cardio (45-60 mins). Zone 2 is defined as "conversational pace"—you can speak in full sentences but feel slightly breathless. This builds mitochondrial density.
- Strength: 2x/week Full Body hypertrophy (3 sets of 10-12 reps, moderate weight).
- Steps: Minimum 8,000 steps daily.
4. Supplement Stack (Daily)
- Morning (Fastened):
- Creatine Monohydrate: 5g (Cognitive & muscle retention).
- Lion's Mane Mushroom: 500mg (NGF production for brain health).
- Spirulina/Chlorella: 5g (Heavy metal binding).
- With Food:
- Vitamin D3 + K2: 5,000 IU D3 / 100mcg K2.
- Omega-3 (High DHA): 2g (Brain health).
- Magnesium Glycinate: 400mg (Sleep/Muscle relaxation).
- Night:
- L-Theanine: 200mg (Relaxation).
- Apigenin: 50mg (GABA modulation).
Phase 2: Peak Performance & Hypertrophy (Month 2)
Goal: Maximize physical output, cognitive drive, and anabolic signaling. We introduce "hormetic stressors."
1. Dietary Protocol: Protein-Pacing & Nutrient Timing
- Macros: Increase protein to 1.8g-2.2g per kg LBM. Protein is the primary driver of longevity (sarcopenia prevention).
- Carb Cycling:
- Low Carb Days (Mon, Tue, Thu, Fri): <30g carbs.
- High Carb Days (Wed, Sat): 150-200g clean carbs (sweet potato, white rice) post-workout to spike mTOR for growth.
2. Fasting Regimen
- Daily: 14:10 (Shorter window to support higher training volume).
- Weekly: No 24-hour fasts. We need fuel for performance.
3. Exercise: VO2 Max & Strength
- VO2 Max: 1x/week. The "Norwegian 4x4" Protocol: Warm up, then 4 minutes of hard effort (90-95% max HR) followed by 3 minutes active rest. Repeat 4 times.
- Strength: 3x/week. Split (Push/Pull/Legs). Focus on heavy compound lifts (Deadlift, Squat, Bench) in the 5-8 rep range.
- Rucking: 1x/week (Weekend). 45-60 mins with weighted vest (10-20lbs). Low impact, high metabolic demand.
4. Supplement Stack (Additions)
- Pre-Workout:
- Citrulline Malate: 6-8g (Blood flow).
- Beta-Alanine: 3.2g (Buffer acid—causes tingles).
- Longevity/Cognitive:
- Spermidine: 1mg daily (Autophagy inducer).
- Urolithin A: 500mg (Mitophagy—mitochondrial recycling).
- Stress Resilience:
- Rhodiola Rosea: 300mg pre-workout or morning (Adaptogen).
5. Advanced Stress Resilience: HRV Training
- Use the Elite HRV or Oura app.
- Practice: 10 minutes of "Coherent Breathing" daily. Inhale for 5.5 seconds, Exhale for 5.5 seconds.
- Goal: Increase HRV baseline (parasympathetic tone).
Phase 3: Deep Cellular Repair & Cognitive Optimization (Month 3)
Goal: The "Deep Clean." Aggressively targeting senescent cells ("zombie cells") and DNA repair.
1. Dietary Protocol: The Fasting-Mimicking Diet (FMD)
- Weeks 1 & 3: Normal high-protein diet.
- Week 2 (The Deep Dive): 5-day ProLon Fasting Mimicking Diet or homemade version.
- Calories: ~1,100 Day 1, ~800 Days 2-5.
- Macros: High Fat (approx 11%), Low Protein (approx 9%), Low Carb (approx 44%).
- Result: Massive stem cell regeneration and lowered IGF-1.
- Week 4: Return to Ketogenic diet.
2. Fasting Regimen
- Daily: Back to 16:8 or 18:6 (Time Restricted Feeding).
- Circadian Fasting: Stop eating 3 hours before bed.
3. Exercise: Mobility & Blood Flow
- Focus: Recovery and vascular health.
- Protocol:
- Zone 2: 2x/week (30 mins).
- Strength: 2x/week (Maintenance, 2 sets of 15 reps, lighter weight).
- Nasal Breathing Only: Restrict breathing during all cardio to increase CO2 tolerance and nitric oxide production.
4. Supplement Stack (The "Senolytic" Phase)
- Note: These are powerful compounds. Cycle carefully.
- Quercetin: 500mg + Theaflavins: 300mg (Senolytics—induce death of zombie cells). Take for 3 days consecutively, then stop.
- Fisetin: 500mg (Alternate days during Week 2).
- NMN (Nicotinamide Mononucleotide): 500mg-1g daily (NAD+ precursor).
- PQQ (Pyrroloquinoline Quinone): 20mg (Mitochondrial biogenesis).
5. Cognitive Neurofeedback
- Tool: 20Hz Binaural Beats or an app like Muse for meditation.
- Protocol: 20 minutes of "Deep Work" immediately following a cold plunge (see below).
The Daily "Biohacker" Routine (Sample Day)
06:00 AM: Wake Up
- Action: No snooze. Get natural sunlight exposure in eyes immediately (sets circadian rhythm).
- Hydration: 500ml water with Sea Salt (sodium/potassium) and Lemon Juice.
06:30 AM: Movement & Cold
- Exercise: 30 min Zone 2 Cardio (Rucking or Cycling) OR 45 min Heavy Lifting (depending on phase).
- Cold Plunge: 3 minutes at 50°F (10°C) immediately post-exercise.
- Why: Dopamine reset (increases dopamine receptors by 250%), cold shock protein activation.
08:00 AM: Work Block 1 (Deep Work)
- Supplements: Creatine, Lion's Mane, Caffeine (200mg) + L-Theanine (200mg).
- Tech: Turn off notifications. Focus on highest cognitive load task.
12:00 PM: Break & Fuel
- Meal: Largest meal of the day. High protein, healthy fats, veggies.
- Post-Meal: 15 min walk (glucose disposal).
01:00 PM: Work Block 2
- Administrative tasks/Meetings.
04:00 PM: Physiological Reset
- Supplements: Magnesium, Omega-3.
- Activity: 5 minutes Box Breathing (Inhale 4s, Hold 4s, Exhale 4s, Hold 4s) or using a HeartMath device to synchronize HRV.
06:00 PM: Last Meal
- Diet: Lean protein and fibrous vegetables. Minimal carbs to prevent glucose spike before sleep.
08:00 PM: Digital Sunset
- Action: Turn off overhead lights. Use blue-light blocking glasses.
- Environment: Keep room cool (65°F-68°F).
09:30 PM: Sleep Hygiene
- Supplements: Apigenin, Glycine (3g), or low-dose Melatonin (0.5mg) if needed.
- Action: Read fiction (no screens). 10:00 PM Sleep target.
Glossary of Advanced Concepts
- Hormesis: The biological phenomenon where a beneficial effect results from the exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses (e.g., Exercise, Heat Sauna, Cold Plunge, Fasting).
- Senolytics: A class of drugs that selectively induce death of senescent cells (old cells that stop dividing but don't die, secreting inflammatory factors).
- Mitophagy: The selective degradation of mitochondria by autophagy. It is the cellular cleanup of "bad" mitochondria.
- VO2 Max: The maximum amount of oxygen your body can utilize during exercise. It is the single strongest predictor of all-cause mortality.
Expected Outcomes
- Month 1: Weight loss (mostly water), mental clarity stabilization, improved sleep score.
- Month 2: Increased muscle definition, higher VO2 max, elevated libido/energy.
- Month 3: Deep sense of well-being, improved biomarkers (HbA1c, fasting insulin), enhanced cognitive resilience.
Final Note: Biohacking is a game of inches. Track everything. If your HRV drops for 3 consecutive days, back off the training and increase sleep. The data drives the decisions.
Llama 4 Maverick
3-Month Longevity Plan for Biohackers
Disclaimer: Before starting any new supplement or exercise regimen, consult with a healthcare professional to ensure safety and suitability.
Month 1: Optimization and Baseline Establishment
- Dietary Protocol:
- Start with a cyclical ketogenic diet (CKD): 2 weeks of standard ketogenic diet (SKD) followed by 1 week of carb refeed (CR).
- SKD: Fat (~75-80% of daily calories), Protein (~15-20%), Carbohydrates (~5-10%).
- CR: Increase carbohydrates to ~50% of daily calories, reduce fat to ~30%, and maintain protein at ~20%.
- Incorporate intermittent fasting (IF): 16:8 or 18:6 schedule.
- Supplement Stack:
- Mitochondrial Support: Acetyl-L-Carnitine (ALCAR) 500mg, R-Lipoic Acid 200mg, and CoQ10 100mg, once daily.
- Cognitive Enhancement: Bacopa Monnieri 300mg (20% bacosides), Acetylcholine 500mg, and Phosphatidylserine 100mg, once daily.
- Antioxidant and Anti-Inflammatory: Curcumin 500mg (95% curcuminoids), Omega-3 fatty acids (EPA & DHA) 1000mg, and Resveratrol 200mg, once daily.
- Exercise Routine:
- Strength Training: 3 times a week, focusing on compound exercises like squats, deadlifts, and bench press.
- HIIT (High-Intensity Interval Training): 2 times a week, using protocols like Tabata or Wingate.
- Recovery: Incorporate yoga or light cardio (e.g., cycling, swimming) on non-strength training days.
- Wearable Tracking:
- Use a continuous glucose monitor (CGM) to track glucose levels and variability.
- Wear a heart rate variability (HRV) tracker to monitor stress and recovery.
- Utilize a smartwatch or fitness tracker to track sleep, activity, and other relevant metrics.
- Stress Resilience Techniques:
- HRV Training: Practice slow, deep breathing exercises (e.g., 4-7-8 technique) daily.
- Neurofeedback: Engage in alpha-theta training or other forms of neurofeedback to improve cognitive function and stress resilience.
Month 2: Intensification and Refining
- Dietary Protocol:
- Switch to a targeted ketogenic diet (TKD) with carbohydrate intake around workouts.
- Continue IF (16:8 or 18:6 schedule).
- Incorporate Fasting-Mimicking Diet (FMD) for 5 days: caloric intake ~500-800 calories, with a specific macronutrient breakdown (e.g., ~10% protein, ~60% fat, ~30% carbohydrates).
- Supplement Stack:
- Cycle Mitochondrial Support: Continue ALCAR, R-Lipoic Acid, and CoQ10, but cycle off for 1 week.
- Add NAD+ Boosters: Nicotinamide Riboside (NR) 1000mg and/or Nicotinamide Mononucleotide (NMN) 500mg, once daily.
- Cognitive Enhancement: Continue Bacopa Monnieri, Acetylcholine, and Phosphatidylserine, and add Noopept 10mg (sublingual) or other nootropics.
- Exercise Routine:
- Progressive Overload: Gradually increase weight or resistance in strength training.
- HIIT Variation: Change HIIT protocol to a different modality (e.g., from sprint intervals to hill sprints).
- Recovery Techniques: Incorporate techniques like foam rolling, self-myofascial release, or compression garments.
- Wearable Tracking:
- Continue using CGM, HRV tracker, and smartwatch/fitness tracker.
- Additional Metrics: Start tracking other metrics like cortisol levels, ketone levels, or other biomarkers using various wearable devices or at-home testing kits.
- Stress Resilience Techniques:
- Neurofeedback Progression: Advance to more complex neurofeedback protocols (e.g., beta training or SCP training).
- Mindfulness and Meditation: Incorporate mindfulness practices, such as meditation or yoga nidra, to enhance stress resilience.
Month 3: Peak Performance and Long-Term Optimization
- Dietary Protocol:
- Continue TKD with IF, and adjust macronutrient ratios based on performance and biomarker feedback.
- Carb Refeed: Perform a longer carb refeed (2-3 days) to replenish glycogen stores and support muscle growth.
- Supplement Stack:
- NAD+ Booster Cycling: Cycle off NAD+ boosters for 1-2 weeks to avoid desensitization.
- Add Adaptogenic Compounds: Incorporate adaptogens like Ashwagandha 500mg, Rhodiola Rosea 200mg, or Ginseng 400mg to enhance stress resilience.
- Exercise Routine:
- Periodization: Implement a periodized training plan to avoid plateaus and prevent overtraining.
- Deload and Recovery: Incorporate deload weeks or active recovery periods to allow for muscle repair and rebuilding.
- Wearable Tracking:
- Continue tracking relevant metrics and adjust wearable devices or protocols as needed.
- Data Analysis: Analyze data from wearable devices to identify trends, patterns, and areas for improvement.
- Stress Resilience Techniques:
- HRV Training Progression: Advance to more complex HRV training protocols (e.g., using biofeedback or HRV coherence training).
- Cognitive Training: Engage in cognitive training programs or brain games to enhance cognitive function and resilience.
Additional Recommendations:
- Sleep Optimization: Prioritize 7-9 hours of sleep per night and maintain a consistent sleep schedule.
- Social Connection and Community: Engage in social activities, join online forums or communities, and prioritize building strong relationships.
- Cognitive Stimulation: Engage in mentally stimulating activities, such as reading, puzzles, or learning a new skill.
- Genetic Testing and Epigenetic Analysis: Consider genetic testing and epigenetic analysis to identify potential genetic predispositions and optimize lifestyle choices.
Action Plan:
- Consult with a healthcare professional before starting the plan.
- Set up wearable devices and tracking metrics.
- Start dietary protocols, supplement stacks, and exercise routines.
- Incorporate stress resilience techniques and cognitive training.
- Continuously monitor and adjust the plan based on biomarker feedback, performance, and overall well-being.
By following this comprehensive 3-month plan, biohackers can optimize their longevity, physical and cognitive performance, and develop a robust foundation for long-term health and well-being.
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12 / 23
Advanced Investment Memo (IC Memo)financial modeling
Write a pro-level buy-side investment memo with valuation and diligence questions.
Z.AI: GLM 4.7
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Llama 4 Maverick
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12 of 23