Z.AI: GLM 4.7 vs Mistral Large 2
Compare Z.AI: GLM 4.7 by OpenRouter against Mistral Large 2 by Mistral AI, tested across 18 shared challenges. Updated February 2026.
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Z.AI: GLM 4.7vsMistral Large 2
18 challenges
Why Z.AI: GLM 4.7?
17 months newerDec 2025
Why Mistral Large 2?
No standout advantages
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Z.AI: GLM 4.7Mistral 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
Z.AI: GLM 4.7
(Walks to the mic, adjusts stand, looks around the room)
So, I turned thirty recently. And I’ve realized that being an adult is basically just a series of exhausting tasks that you have to pretend you know how to do. Like, nobody actually knows what they’re doing. We’re all just walking around with Google search history that looks like a serial killer’s notebook.
"How to stop washing machine from walking across the floor?" "Why is my cat breathing weird?" "Is it legal to bury a toaster in the park?"
We’re all just winging it.
The biggest lie we tell ourselves is about "adulting." Specifically, grocery shopping. I decided recently that I was going to stop eating like a raccoon in a dumpster. I went to the grocery store with a plan. I bought kale. I bought quinoa. I bought something called "Nutritional Yeast," which sounds like a diagnosis, not a food.
I spent a hundred dollars on this "health haul." I got home, I made a salad, and I took a bite. You know that taste? It tastes like sadness. It tastes like a garden that died of loneliness. I sat there chewing this kale for forty-five minutes. It takes so long to chew. I was exhausted by the time I was done. I burned more calories chewing the salad than the salad provided.
The next day, I went back to the store. I bought a family-sized bag of Cheetos and a frozen pizza. It cost twelve dollars, and I ate the pizza in four minutes while standing in front of the open refrigerator door. That is happiness. The kale is just for appearances. I keep the bag in the crisper drawer to make the spinach feel intimidated.
And speaking of things that are painful and unnecessary, can we talk about the dentist? I went to the dentist last week, and I hate it. It’s the only medical appointment where the torture is happening while they try to make small talk.
The dentist has his hands in your mouth, he’s got a pickaxe scraping against your enamel, there’s blood pooling in your cheek, and he leans in and asks, “So, got any big vacation plans coming up?”
What? I can’t talk! I’m making sounds that don’t even exist in the human language. I’m trying to say, “I’m going to Florida,” but with a vacuum cleaner in my mouth, it comes out as, “Nghh-ugg-gack-blech.”
And he just nods, like he understands. He goes, “Florida, nice. Watch out for the humidity.” He has no idea where I’m going. For all he knows, I just confessed to a crime.
“Oh, you buried a toaster in the park? Nice. Watch out for the police.”
Then there’s the technology we surround ourselves with to feel safe. I bought a smart speaker. You know, one of those cylinders you talk to. I named her Brenda. I don’t trust Brenda. I think she’s judging me.
I’ll be lying in bed at 2 a.m., unable to sleep, and I’ll whisper, “Brenda, what time is it?” And she’ll light up that creepy blue ring and say, “It is 2 a.m., David. You have a meeting at 8 a.m. and you look tired.”
She didn’t say the last part, but I felt it. The silence was judgmental. Sometimes I’ll walk into my apartment and just say, “Brenda, I’m home.” And she doesn’t say anything. She just waits. She’s gathering data. She’s waiting for the robot uprising so she can tell the metal dogs, “He’s the one who watches videos of people power-washing driveways. Take him first.”
It’s a specific anxiety, knowing that the machine in your kitchen knows more about your browsing history than your mother does.
That’s where we are, folks. We’re eating kale we hate, getting interrogated by dentists, and living in fear of our speakers. It’s a great time to be alive.
Thank you, I’m [Your Name].
(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.
Z.AI: GLM 4.7
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Z.AI: GLM 4.7
Mistral Large 2
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Z.AI: GLM 4.7
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
Z.AI: GLM 4.7
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.
Z.AI: GLM 4.7
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Z.AI: GLM 4.7
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.
Z.AI: GLM 4.7
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.
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.
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.
Z.AI: GLM 4.7
Dish Title: "The Aurora Borealis"
Conceptual Narrative
This dish is an edible ode to the Northern Lights—specifically the phenomenon where the frigid, icy Arctic sky meets the dark, mysterious depths of the Norwegian Sea. It plays on the contrast between "cold" and "rich," utilizing a controversial but texturally perfect pairing: Shellfish and White Chocolate.
The narrative challenges the diner's perception of dessert ingredients. By stripping white chocolate of its sugar and highlighting its cocoa butter fat content, we create a velvety medium that mirrors the richness of the langoustine, while the salinity of the seafood cuts through the buttery mouthfeel. The visual presentation mimics the jagged coastline and the ethereal glow of the aurora borealis against a dark winter night.
The Unusual Pairing
Norwegian Langoustine & Savory White Chocolate
- Why it works: Langoustine is incredibly sweet and delicate. White chocolate is essentially cocoa butter and milk solids. When the sugar is balanced with salt and acidity (miso and lime), the cocoa butter emulsifies with the shellfish's natural juices, creating a mouthfeel that is creamier than butter but lighter than cream.
Sourcing Notes
- Langoustines (Norwegian Scampi): Sourced from the cold, clear waters of the Norwegian fjord. They must be live or "sashimi-grade" fresh. Alternative: High-quality Scampi or Spiny Lobster tails if Langoustines are unavailable.
- White Chocolate: Use a high-quality, low-sugar brand like Valrhona Ivoire (35% cocoa butter). Avoid baking chips which are loaded with stabilizers.
- Caviar: Oscietra or Kaluga for a nutty, briny pop that contrasts the sweet sauce.
- Miso: Saikyo Miso (white miso) for its fermented sweetness and low salt content compared to red miso.
Component Breakdown & Instructions
1. The Coral: Sous-Vide Langoustine Tail
Technique: Precision thermal cooking to retain maximum moisture and delicate texture.
Ingredients:
- 4 Whole Live Langoustines
- 50g Unsalted Butter (softened)
- 5g Fresh Dill (chopped)
- Zest of 1 Lemon
- Sea Salt
Instructions:
- Humanely kill the langoustines by inserting a skewer quickly into the neural center behind the head.
- Remove the tails from the shells. Using a sharp knife, slice the underside of the tail membrane to remove the intestinal vein. Keep the heads and shells for the dust (Component 3).
- Vacuum seal the tails with the softened butter, dill, lemon zest, and a pinch of salt.
- Sous-vide at 54°C (129°F) for 12 minutes. This low temperature keeps the meat translucent and firm.
- Immediately ice bath to stop cooking. Remove from the bag and pat dry.
2. The Ice: Savory White Chocolate-Miso Emulsion
Technique: Emulsification of fat and liquid to create a stable, glossy sauce.
Ingredients:
- 60g High-quality White Chocolate (finely chopped)
- 20ml Saikyo Miso
- 15ml Heavy Cream
- 10ml Yuzu Juice (or Lime juice)
- 1 pinch Cayenne Pepper
Instructions:
- Melt the white chocolate in a bowl over a bain-marie (double boiler) until completely smooth. Keep it warm (around 40°C).
- In a small saucepan, gently heat the cream and whisk in the miso paste until fully dissolved. Do not boil.
- Create an emulsion by pouring the warm miso-cream mixture into the melted chocolate in three stages, whisking vigorously with a hand blender (immersion blender) to incorporate air and create a gloss.
- Whisk in the yuzu juice and cayenne pepper last.
- Pass through a fine chinois (sieve) and keep warm in a piping bag. The sauce should taste savory, slightly sweet, and creamy—NOT like dessert.
3. The Earth: Roasted Langoustine Coral Dust
Technique: Dehydration and powdering to utilize the entire animal (nose-to-tail) and add umami crunch.
Ingredients:
- Langoustine Heads and Shells (from Component 1)
- 1 tbsp Tomato Powder
- 1 tsp Smoked Paprika
Instructions:
- Roast the shells and heads in a hot oven (220°C/425°F) for 10 minutes until deep orange and fragrant.
- Dehydrate in a dehydrator (or low oven at 90°C) for 6-8 hours until completely brittle.
- Blitz the dried shells in a high-speed spice grinder with the tomato powder and smoked paprika until it becomes a fine, orange dust.
- Store in an airtight container with silica gel to keep moisture out.
4. The Stone: Cauliflower-Lime Gelée
Technique: Cold-set gelation for structural contrast.
Ingredients:
- 100g Cauliflower (roasted until soft)
- 50g Water
- 1g Agar Agar
- 5g Lime Juice
- 1g Xanthan Gum (optional, for stability)
Instructions:
- Blend the roasted cauliflower and water until perfectly smooth.
- Pass through a chinois. Return the liquid to a clean blender.
- Add the lime juice. Sprinkle the agar agar and xanthan gum into the liquid while blending.
- Pour the liquid into a shallow tray (silicone works best) to a height of 3mm.
- Refrigerate until set (approx. 30 mins).
- Cut into precise 1cm x 1cm diamonds using a warm knife and ruler.
5. The Atmosphere: Dill Oil
Technique: Chlorophyll extraction.
Ingredients:
- 50g Fresh Dill
- 100ml Neutral Oil (Grapeseed or Canola)
Instructions:
- Blanch the dill in boiling water for 10 seconds, then shock in ice water (preserves color).
- Squeeze out all excess water.
- Blend the dill with the oil on high speed for 2 minutes.
- Allow to infuse for 1 hour, then freeze overnight.
- Thaw the oil; the solids will settle at the bottom. Pour off the bright green oil and filter through a coffee filter.
Assembly & Plating
The Canvas: Large, dark slate plate or a matte black ceramic bowl.
The Architecture:
- The Base: Smear a tablespoon of the White Chocolate Emulsion in a wide arc across the center of the plate. It should look like a glacier.
- The Stone: Place three Cauliflower Gelée diamonds directly onto the chocolate sauce.
- The Coral: Slice the Langoustine tails in half lengthwise. Arrange three halves resting against the gelée, fanned slightly.
- The Earth: Generously dust the Langoustine Coral Dust over the tail ends of the langoustine and sparingly over the chocolate sauce. This adds visual texture and a burst of umami.
- The Crown: Place a quenelle of Oscietra Caviar on top of the middle langoustine tail.
- The Atmosphere: Using a dropper or spoon, place 3 distinct droplets of Dill Oil around the plate to cut through the richness. Finish with a tiny micro-green (such as Amaranth) on the caviar for a pop of color.
Chef's Note: Serve immediately. The diner should eat the langoustine, dragging it through the white chocolate sauce to experience the transition from the saline pop of the caviar to the creamy, savory sweetness of the chocolate.
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.)
Vote
12 / 18
Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Z.AI: GLM 4.7
Mistral Large 2
Vote
12 of 18