Compare GPT-4 and GPT OSS 120B, both from OpenAI, context windows of 8K vs 131K, tested across 21 shared challenges. Updated February 2026.
21 challenges
Tests an AI's ability to generate vector graphics
As a AI text-based model, I'm currently unable to create SVG or any kind of images. However, I can guide you on how to do that. You will need to sketch a pelican riding a bicycle, scan or digitally draw your design, and then use a vector graphic software like Adobe Illustrator or Inkscape to create an SVG file of your design.
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
As a text-based AI model developed by OpenAI, I'm incapable of creating images or drawings, such as requested vector or SVG graphics. I recommend you to use vector graphic software like Adobe Illustrator, Inkscape, or reach out to graphic designers who can make such an SVG art. However, I can generate pseudo-code as a guide for graphic designers to create SVG art:
<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 512 512">
// Draw the main shape of the xbox controller
<path of main body shape>
// Draw the two joysticks
<circle_based_on_the_design_of_the_joystick_1>
<circle_based_on_the_design_of_the_joystick_2>
// Draw the D-pad
<path representing D-pad_up_shape>
<path representing D-pad_down_shape>
<path representing D-pad_left_shape>
<path representing D-pad_right_shape>
// Draw regular buttons (A, B, X, Y)
<circle_based_on_the_design_of_button_A>
<circle_based_on_the_design_of_button_B>
<circle_based_on_the_design_of_button_X>
<circle_based_on_the_design_of_button_Y>
// Draw special buttons (Start, Back, Xbox Button)
<shape_based_on_the_design_of_start_button>
<shape_based_on_the_design_of_back_button>
<shape_based_on_the_design_of_xbox_button>
</svg>
Please, replace the placeholders with actual SVG path and circle commands with correct coordinates. The colors, gradients, and other design specifications can be implemented within each individual element.
Recreate an interactive, classic Mario level in a single HTML file.
Couldn't render this response
This model didn't return a displayable web page for this challenge.
Sorry, as a text-based AI, I'm unable to create a single-page self-contained HTML for a Super Mario Bros. level. However, I can provide a rough sketch of how the level can be designed. Level Name: Mushroom Heights 1. The level starts in a small room with a "Mushroom" power-up. The player must jump up to reach it. This introduces players to the jumping mechanic. 2. The player then exits the room and enters a wide, open area. There are several platforms at different heights, each with a different enemy. This introduces players to the combat mechanic, as they must navigate past or defeat these enemies. 3. Next, the player encounters a series of pipes. Some pipes have piranha plants coming out of them, while others can be entered to reach hidden areas. This introduces players to the mechanic of entering pipes. 4. In the hidden areas, there are various power-ups and coins. The hidden areas are optional but reward exploration. 5. The level then has a series of tricky jumps, including moving platforms and areas where the player must jump off of enemies to reach high places. This tests the player's mastery of the jumping mechanic. 6. Finally, the level ends with a flagpole that the player must slide down. This is a classic ending to a Mario level. Remember that this is just a rough sketch and the actual implementation would require a lot of coding and graphic design. Each part of the level should be designed in a way that it gradually introduces players to the game's mechanics and then tests their mastery of them. It's also important to keep the level fun and engaging, with a mix of challenges and rewards.
Tests an AI's ability to create smooth web animations
As a language model AI, I currently don't have the capability to design web pages or generate HTML codes with transitions/animations. However, I can guide you on how to create it.
For making a landing page with Framer-like transitions, you could use tools such as HTML, CSS, and JavaScript with a library like jQuery.
Below is the basic code structure:
HTML Structure:
<body>
<div id="section1">Section 1</div>
<div id="section2">Section 2</div>
<div id="section3">Section 3</div>
</body>
CSS Styles:
body {
font-family: Arial, sans-serif;
}
div {
height: 100vh;
display: flex;
justify-content: center;
align-items: center;
}
#section1 {
background: #1abc9c;
color: white;
}
#section2 {
background: #2ecc71;
color: white;
}
#section3 {
background: #3498db;
color: white;
}
JavaScript/jQuery for the transition effect between sections:
$(document).ready( function() {
$('body').css('display', 'none');
$('body').fadeIn(2000);
});
$('a.link').click(function(event){
event.preventDefault();
newLocation = this.href;
$('body').fadeOut(1000, newpage);
});
function newpage() {
window.location = newLocation;
}
Please note that you'll need to include the jQuery library above the script to make it work.
This code will create a simple landing page with 3 sections. Each section will take the full height of the viewport and will be centered. The jQuery part makes the page fade in when loaded and fade out when a link is clicked.
Please remember to replace the 'a.link' with the actual link you want the transition to occur on. Also, it's best to use local development environments or text editors to write HTML, CSS, and JavaScript codes.
Tests an AI's ability to create a detailed world map in SVG format
As an AI text-based model, I am unable to create visuals or graphical content, including SVG maps. However, I can guide you on how to do this.\n\nFirst, you'll need an SVG editor like Inkscape or an online SVG editor.\n\nTo create a simple world map SVG:\n\n1. Import a real world map into your SVG editor.\n2. Use drawing tools to outline the continents.\n3. Fill each continent with a unique color.\n4. Add text labels on top of at least 5 major countries, for example, the US, China, Russia, Brazil, and Australia.\n\nYou might need some knowledge of SVG syntax to manipulate the SVG elements and attributes. Here's a basic example of SVG syntax for a circle:\n\nHTML\n<svg xmlns=\"http://www.w3.org/2000/svg\" width=\"500\" height=\"500\">\n <circle cx=\"250\" cy=\"250\" r=\"200\" fill=\"blue\" />\n</svg>\n\nIn this code snippet, cx, cy define the center of the circle, r is the radius, and fill defines the fill color.\n\nSince creating complex diagrams like world maps in SVG manually can be complex, you should consider using libraries such as D3.js that can help you manipulate SVG images and produce geographical data-based visualizations easily.
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Generate SVG art of a randomly chosen animal in a setting of its choosing.
As an AI, I'm currently unable to generate visual graphics or SVG arts directly. You might need a human artist or a specialized AI-based graphic design tool for this particular request. My main function is to assist users in generating human-like text based on the prompts given to me. Let me know if there's any text-based assistance you need!
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
Title: 1-Month Plan for Better Health and Longevity
Week 1 - Establishing a Healthy Diet
1.1: Start Eating Whole Foods: Begin by gradually replacing processed foods in your diet with whole foods. This may include fruits, vegetables, lean proteins, and whole grains.
1.2: Portion Control: Eat smaller, balanced meals more frequently throughout the day. This can help control hunger and prevent overeating.
1.3: Hydrate: Drink at least 8 cups of water each day, more if you're physically active.
Week 2 - Incorporating Regular Exercise
2.1: Find an Activity You Enjoy: Whether it's swimming, running, or taking a dance class, find an activity you love. You're more likely to stick with it.
2.2: Start Small: Begin with 15-20 minutes of exercise 3 times a week. Gradually increase this as your fitness improves.
2.3: Incorporate Strength Training: Strength training can improve your metabolism and promote weight loss. Start with light weights and gradually increase as you get stronger.
Week 3 - Improving Sleep Quality
3.1: Establish a Sleep Schedule: Aim for 7-9 hours of sleep each night. Try to go to bed and wake up at the same time every day, even on weekends.
3.2: Create a Restful Environment: Make sure your bedroom is dark, quiet, and cool. Consider using earplugs, an eye mask, or a white noise machine if necessary.
3.3: Develop a Bedtime Routine: Develop a routine that helps you relax before bed. This might include reading, taking a warm bath, or practicing meditation.
Week 4 - Managing Stress
4.1: Practice Mindful Meditation: Spend 10-15 minutes each day practicing mindfulness or meditation. This can help reduce stress and improve mental well-being.
4.2: Connect with Others: Spend time with friends, family, or join a club or community group. Social connections can help reduce stress and increase longevity.
4.3: Take Time for Leisure Activities: Make sure to set aside time each day for activities you enjoy. This can help recharge your mind and reduce stress.
By the end of the month, you should have established a routine that incorporates healthy eating, regular exercise, quality sleep, and stress management. Remember, the goal is to make long-term lifestyle changes, not quick fixes. It's okay to have off days, just make sure to get back on track the next day.
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.
Develop a cutting-edge 3-month longevity plan for a biohacker.
3-Month Longevity Plan
Month 1: Ketogenic Diet This diet is high in fats, moderate in protein, and low in carbohydrates. It helps in burning fat more effectively.
Breakfast: 2 eggs, avocado, and mixed vegetables. Lunch: Grilled salmon with a side of asparagus. Dinner: Stir-fried chicken with broccoli. Snacks: Nuts, seeds, and cheese.
Month 2: Intermittent Fasting Skip breakfast and eat during an 8-hour feeding window, e.g., 12-8 PM. This type of fasting can potentially reduce inflammation, improve heart health, and boost brain function.
Month 3: Caloric Restriction Lower your daily caloric intake by 20-30% while maintaining adequate nutrient density. This approach has been shown to decelerate the aging process in many species.
-Resveratrol (500mg daily): Antioxidant that activates longevity genes. -NMN (500mg daily): Boosts NAD levels, critical for cellular health and longevity. -PQQ (20mg daily): Enhances mitochondrial function. -CoQ10 (200mg daily): Supports heart health and energy production. -Curcumin (500mg daily): Anti-inflammatory and anti-oxidant benefits. -Vitamin D3 (5000 IU daily): Supports immune function and bone health.
Week 1-4: Strength Training Focus on compound movements like squats, deadlifts, bench press, and pull-ups. Aim for 3 sessions weekly.
Week 5-8: High-Intensity Interval Training (HIIT) Alternate between 30-second sprints and 1-minute rest periods. Do this 2-3 times per week.
Week 9-12: Active Recovery Incorporate light activities such as yoga or swimming. Daily walks are also beneficial.
Advanced Wearable Tracking Use a device like an Oura Ring or Biostrap to monitor sleep quality, heart rate variability (HRV), and physical activity. Aim for an HRV above 60, a resting heart rate below 60, and at least 7 hours of sleep per night.
Stress Resilience Techniques
HRV Training: Use an app like Elite HRV to train your body to respond better to stress. Aim for 15 minutes daily.
Neurofeedback: Use a device like Muse to improve your brain's resilience to stress via biofeedback. Aim for at least 10 minutes daily.
Cold and Heat Exposure: Alternate between hot saunas and cold showers to boost the immune system and improve cardiovascular health.
Red Light Therapy: Use a device like Joovv for 10 minutes daily to improve skin health and boost energy.
Sleep Hygiene: Ensure your room is dark, cool, and quiet. Avoid screens 2 hours before bed.
Remember, everyone's body responds differently, so it's essential to regularly monitor your bio-markers and adjust the plan accordingly. Always consult with a healthcare provider before starting any new regimen.
Goal: Maximize lifespan‑related biomarkers while simultaneously boosting physical strength, cardiovascular fitness, and cognitive performance using the most up‑to‑date, evidence‑based bio‑hacking tools.
⚠️ Disclaimer – This plan is for educational purposes only. All supplements, drugs, and intense training protocols should be reviewed and cleared by a qualified physician (especially for prescription‑only agents such as rapamycin, metformin, or any senolytic). Use blood‑work and health‑monitoring to ensure safety.
| Domain | Core Strategy | Key Tools & Metrics |
|---|---|---|
| Baseline Assessment | Full labs, genetics, body‑composition, baseline HRV & sleep | 23 &Me/Genomelink, CBC‑CMP, fasting insulin & glucose, lipid panel, hs‑CRP, IL‑6, TNF‑α, Lp‑PLA2, IGF‑1, testosterone (total/free), DHEA‑S, vitamin D, B12, folate, magnesium, zinc, ferritin, TSH, cortisol (AM/PM), uric acid, homocysteine, 25‑OH‑vit D, omega‑3 index, ferric‑based ferritin, ferritin. Optional: Telomere length (Telomere Diagnostics), epigenetic age (DNA‑Methylation clock – TruAge). |
| Nutrition | Ketogenic‑centric with periodic fasting & carb‑cycling | Keto‑Standard (70 % fat, 20 % protein, 10 % carbs) with Cyclical Keto (5 days keto, 2 days “re‑feed” 100‑150 g net carbs). Fasting: 16:8 daily + 1‑2 × 24 h fasts per week (e.g., Mon‑Thurs). Monthly 48‑h fast (optional). |
| Supplement Stack | “Longevity‑X” (daily) + “Targeted” (cyclical) | See detailed schedule below (dosages, timing, cycling). |
| Exercise | 4× strength, 2× HIIT, 1× mobility/skill, 2× “active recovery” | Periodized program (see month‑by‑month). |
| Stress & Recovery | HRV‑guided breathing, neurofeedback, cold/heat, mindfulness | HRV Biofeedback (Elite HRV/HRV4Training), Muse/Thync neurofeedback, COLD (3‑5 min 2‑4 °C), SAUNA (15‑20 min @ 80‑90 °C). |
| Data‑Driven Adjustment | Weekly review, monthly labs, continuous wearables | Dashboard (Notion/Google Sheets + Zapier) → auto‑populate Oura, WHOOP, glucose (Libre 2), blood‑test PDFs. |
| Action | Tool/Method | Frequency |
|---|---|---|
| Blood & Hormone Panel | Quest/Health‑Labs (fasting) | Day 1 |
| Genetic / Epigenetic | 23 &Me + DNA‑Methylation (TruAge) | Day 2 |
| Body Composition | InBody‑770 or DXA | Day 3 |
| VO₂ Max & HRV | Oura + Garmin + 3‑min step test | Day 4 |
| Gut Microbiome | uBiome/Thryve or stool DNA test | Day 5 |
| Set up Wearables | Oura, WHOOP, Garmin, glucose (Libre 2) | Day 1‑2 |
| Software Dashboard | Notion + Zapier to auto‑import HRV, sleep, steps, glucose | Day 6 |
| Goal‑Setting | Define target metrics (e.g., HRV ↑ 5 ms, fasting glucose <90 mg/dL, LDL‑C <70 mg/dL, IGF‑1 200‑300 ng/mL, VO₂max ↑10 % ) | Day 7 |
Cycling – Most agents are continuous, but a few have on/off cycles to avoid tolerance, boost receptor sensitivity, or allow wash‑out for labs.
| Supplement (Daily) | Dose | Timing | Cycle (if any) | Comments |
|---|---|---|---|---|
| NMN (Nicotinamide‑Mononucleotide) | 500 mg (sublingual) | 30 min before breakfast | Continuous | + NAD⁺; pair with NR if you want higher dose. |
| NR (Nicotinamide Riboside) | 300 mg | 30 min before breakfast | Continuous | 1 h before NMN optional. |
| Pterostilbene | 125 mg | With lunch (fat‑soluble) | Continuous | Better bio‑availability than resveratrol. |
| Resveratrol (Trans‑) | 250 mg | With lunch (with pterostilbene) | 4‑week on / 2‑week off | Avoids CYP3A4 induction over long term. |
| Berberine | 500 mg 2×/day (after meals) | 4‑week on / 2‑week off | Helps insulin sensitivity & gut‑microbiome. | |
| Metformin (presc.) | 500 mg BID | 5‑week on / 1‑week off | Only if physician approves; monitor B12. | |
| CoQ10 (Ubiquinol) | 200 mg | With main meal (fat) | Continuous | Helps mitochondrial efficiency. |
| Omega‑3 (EPA/DHA 2:1) | 2000 mg EPA + 1000 mg DHA | With breakfast | Continuous | Add astaxanthin 4 mg for oxidation protection. |
| Vitamin D3 | 5000 IU | Morning, with fats | Seasonal (winter → 10k IU) | Check serum 25‑OH‑Vit‑D > 40 ng/ml. |
| K2‑MK7 | 150 µg | With D3 (same meal) | Continuous | Works with calcium. |
| Magnesium (Chelated, Mg‑Bisglycinate) | 400 mg | Evening (before bed) | Continuous | Improves sleep & HRV. |
| Zinc Picolinate | 30 mg | With dinner | 2 weeks on / 1 week off | Avoid excess > 40 mg/day. |
| Spermidine (if available) | 1 mg (caps) | With dinner | 4‑week on / 2‑week off | Autophagy enhancer. |
| Curcumin‑Meriva | 500 mg (standardized) | With lunch (fat) | 4‑week on / 2‑week off | Anti‑inflammatory. |
| N‑Acetylcysteine (NAC) | 600 mg | Night (fasted) | 2‑day on / 1‑day off | Boosts glutathione. |
| Taurine | 1 g | Night (fasted) | Continuous | Improves CV & CNS. |
| Vitamin K2 (MK-4) | 45 µg | Morning | Seasonal | Supports vascular calcification control. |
| Alpha‑Lipoic Acid (ALA) | 300 mg | With breakfast (fasted) | 2‑week on / 1‑week off | Antioxidant; helps glucose. |
| Fisetin (Senolytic) | 100 mg | 2 × /week (Mon & Thu) | 4‑week on / 2‑week off | Combine with quercetin; requires doctor oversight. |
| Quercetin | 250 mg | 2 × /week (Mon & Thu) | Same as Fisetin | Synergy for senolysis. |
| Rapamycin (or everolimus) | 1 mg (CNC‑grade) | 1 × /week (Sat) | 12‑week “pulse‑therapy” | Only with prescription, monitor CBC, liver, lipids. |
How to take:
Notes
| Phase | Days | Macro Target | Food Focus | Fasting |
|---|---|---|---|---|
| Weeks 1‑4 (Adaptation) | 5 days Keto, 2 days “Re‑feed” | Keto: 70 % fat, 20 % protein, 10 % net carbs. Re‑feed: 40 % carb, 30 % fat, 30 % protein (high‑glycemic carbs). | Keto foods: grass‑fed beef, wild‑caught fish, pastured eggs, avocado, olive & MCT oil, low‑glyc leafy veg, nuts, seeds. Re‑feed: sweet potatoes, berries, rice, quinoa, fruit. | 16:8 (e.g., 12 pm–8 pm). |
| Weeks 5‑8 (Cyclic Keto) | 4 days strict keto, 3 days “targeted carb‑load” (pre‑HI‑HR) | Targeted Carb: 30‑50 g carbs 30 min pre‑HIIT/strength, mainly from low‑glyc sources (e.g., rice, banana). | Keto: same as above + intermittent “MCT‑coffee” (20 g MCT) on fast days. | 16:8 + 24‑h fast (Mon‑Tue) and 48‑h fast (once in week 4). |
| Weeks 9‑12 (Optimized) | 7‑day keto for 5 days, 2‑day high‑fat “fast‑recovery” (no carbs, high MCT) + 2 × 24‑h fast (Mon, Thu). | Fat‑only: MCT oil, butter, cream, cheese, fatty fish. | Fasting: 18:6 on “normal” days, 24 h fasts on Mon/Thu. |
Micronutrient & Electrolyte Strategy
| Nutrient | Daily Target | Source | Notes |
|---|---|---|---|
| Sodium | 4–5 g | Sea‑salt, broth, electrolytes | Adjust for sweat (≥3 L/day). |
| Potassium | 4 g | Avocado, spinach, salt‑free electrolytes. | |
| Magnesium | 400–600 mg | Mg‑bisglycinate, greens. | |
| Calcium | 1 200 mg | Dairy, bone broth. | |
| Sodium‑Potassium ratio ~ 1:2 | |||
| Fiber (soluble) | 20–30 g | Inulin, psyllium, chia. | |
| Polyphenols | 500 mg+ | Berries, green tea, cocoa. | |
| Probiotics | 10 Billion CFU | Lactobacillus, Bifidobacterium. | |
| Prebiotics | 5 g | Inulin, resistant starch (on re‑feed). |
Meal Timing (example)
| Time | Meal | Content | Notes |
|---|---|---|---|
| 07:00 | Water + electrolytes (if fast) | ||
| 12:00 | First Meal (break fast) | 2 eggs, 2 slices bacon, spinach, 1 avocado, MCT‑coffee. | NMN/NR taken 30 min prior. |
| 15:00 | Pre‑Workout (if HIIT) | 30 g carbs (e.g., banana + small rice) + BCAA (optional). | |
| 15:30 | Workout | See section 5. | |
| 17:00 | Post‑Workout | 3 egg‑white omelet + 1 cup veggies + 1 tbsp olive oil + NAD+ boosters (NMN). | |
| 19:30 | Dinner | Salmon (200 g) + roasted veg + 2 tbsp olive oil + curcumin + magnesium. | |
| 21:30 | Evening supplement (Mg, NAC, etc.) | ||
| 23:00 | Sleep (lights off, 15‑min wind‑down). |
| Day | Type | Details | HRV Target | Duration |
|---|---|---|---|---|
| Mon | Strength – Upper | Bench, OHP, Row, Pull‑up, 4××5 (RPE 7‑8). | 70‑80 % HRmax | 60 min |
| Tue | HIIT (4 × 4 min) | 30 s “all‑out” (sprint/row), 90 s rest, 85 % HRmax. | 85‑90 % HRmax | 30 min |
| Wed | Active Recovery | Light bike 30 min + mobility (foam/hip‑openers). | HRV ↑ > 5 ms | 45 min |
| Thu | Strength – Lower | Squat, deadlift, lunges, RDL, 4×5 (RPE 7‑8). | 70‑80 % HRmax | 60 min |
| Fri | HIIT (Tabata) | 8 × 20 s (burpees/box‑jumps) + 10 s rest, 85 % HRmax. | 85‑90 % HRmax | 20 min |
| Sat | Long Slow Cardio | 45‑60 min brisk walk / light swim. | HR 60‑70 % HRmax | 60 min |
| Sun | Rest + Recovery | Sauna 15 min + COLD‑ plunge 2 min. | HRV ↑ | — |
| Week | Strength | Volume | HIIT | Mobility |
|---|---|---|---|---|
| Week 5 | 5×5 (RPE 8) | +10 % total load | HIIT 5 × 4 min | Add 10 min dynamic stretch. |
| Week 6 | 5×5 (RPE 8‑9) | +15 % load | HIIT 6×4 min (incl. 1 min “peak” sprint) | Add 5 min neuro‑feedback. |
| Week 7 | 5×3 (RPE 9) | +10 % load | HIIT 4×6 min (incl. 30 s “max”) | Add 2 × 15 min “low‑intensity” mobility (yoga). |
| Week 8 | Deload (3×5, RPE 7) | 50 % volume | HIIT 3×5 min (RPE 7) | Full 30 min foam + stretching. |
| Day | Focus | Details |
|---|---|---|
| Mon | Upper Strength (Power) | 3×3 (80 % 1RM), explosive push‑press, weighted pull‑ups. |
| Tue | HIIT + Sprint | 10 × 30 s sprints (30 s rest), 90 % HRmax, post‑HIIT NMN. |
| Wed | Mobility + Neuro‑feedback | 30 min yoga + 15 min neuro‑feedback (Alpha‑training). |
| Thu | Lower Strength (Power) | 3×3 (80 % 1RM) squat, deadlift, box‑jump. |
| Fri | HIIT (Plyo) | 8 × 30 s plyo‑burpees + 30 s rest. |
| Sat | Endurance | 75‑min moderate‑intensity (swim/row). |
| Sun | Recovery | Sauna 20 min + 4 °C cold‑ plunge 3 × 2 min + 30 min meditation. |
Progression Tracking
| Metric | Target (Week 12) |
|---|---|
| 1RM Bench | +10 % |
| 1RM Squat | +12 % |
| VO₂max | +8–10 % |
| HRV (RMSSD) | +15 % vs baseline |
| Glucose (fasting) | <90 mg/dL |
| HbA1c | <5.5 % |
| IGF‑1 | 150‑250 ng/mL (age‑adjusted) |
| Inflammation (CRP) | <1 mg/L |
| Telomere length (if measured) | +2 % (optional) |
Training Tools
| Technique | Frequency | Tools & Dose |
|---|---|---|
| HRV‑Based Breathwork | 5 min, 2×/day (morning & evening) | HRV4Training: 4‑7‑8 breathing, 5‑sec inhale/5‑sec exhale until HRV ↑> 5 ms. |
| Meditation / Mind‑Full | 10 min daily | Headspace or Insight Timer (guided). |
| Neurofeedback (Alpha/Theta) | 20 min, 3×/week | Muse S (brain‑wave headset) + Cognifit for cognitive games. |
| Cold‑Thermal Therapy | 3‑5 min cold‐water plunge 2×/week + 30 s breath hold before. | Cold‑Plunge (4‑6 °C) + breathing (Wim Hof). |
| Heat (Sauna) | 15‑30 min, 4×/week | Infrared or Finnish; 15 min at 80‑90 °C + 5‑min cool‑down. |
| Light Exposure | 30 min morning (blue) + 30 min evening (red) | Light therapy box (10 000 lux) and red‑light (660 nm) 10 min. |
| Cognitive Training | 15 min (daily) | Lumosity/Cognifit – 5 min each of memory, speed, logic. |
| Binaural Beats | 10 min before sleep | 4‑Hz delta (sleep) + 40‑Hz (focus). |
| Social “Blue‑Zone” Activities | 2‑3×/week | Volunteer, community, or “purpose” activities. |
Wearable Stack
Data Hub (Notion + Zapier)
Metrics & Thresholds
| Metric | Target | Alert (if >) |
|---|---|---|
| Resting HR | <60 bpm | >70 bpm → Stress/Recovery cycle. |
| RMSSD (HRV) | +5 ms vs baseline | <‑5 % → Increase sleep + magnesium. |
| Glucose (CGM) | 70‑100 mg/dL (fasting) | >120 mg/dL → Check carb intake, add berberine. |
| BMI | 18.5‑24.9 | >25 → reduce carbs (re‑feed). |
| CRP | <1 mg/L | >2 mg/L → check inflammation, adjust curcumin. |
| Sodium | 135‑145 mmol/L | >150 or <130 → adjust electrolytes. |
| LFTs (ALT/AST) | <40 U/L | >50 → pause rapamycin, reduce NMN. |
| Week | Focus | Key Actions |
|---|---|---|
| 1 | Baseline labs, set up wearables, start “Longevity‑X” stack (no rapamycin). | 2‑hour fasting window → 16:8; 1 × 24‑h fast (Saturday). |
| 2 | Introduce keto macro (70/20/10) using Keto‑Standard. | Strength (Upper) + HIIT (4 × 4 min) + 1 × 24‑h fast. |
| 3 | Add NMN, NR, CoQ10; start HRV‑bio‑feedback (10 min). | 2 × 24‑h fast (Mon/Thu). |
| 4 | First senolytic (fisetin & quercetin) – 2 days/week. | Cyc‑Keto (5 days keto + 2 re‑feed) + 1 × 48‑h fast (Sat–Sun). |
Milestones
| Week | Focus | Key Actions |
|---|---|---|
| 5 | Metformin (if cleared) – start 500 mg BID; add Berberine (post‑meal). | Cyc‑Keto + 2 × 24‑h fast. |
| 6 | Add Ala (2‑week cycle) and NAC (2‑on/1‑off). | HIIT volume ↑ (5 × 4 min). |
| 7 | Rapamycin (1 mg, Sat) – start “pulse” (one dose per week). | Targeted Carb before HIIT. |
| 8 | Spermidine & Curcumin cycle. | 48‑h fast (Mon–Tue). |
Milestones
| Week | Focus | Key Actions |
|---|---|---|
| 9 | High‑Intensity Power (3×3) + Plyo; Neurofeedback (Alpha). | Fast‑recovery (SA+Cold) + 24 h fast. |
| 10 | NAD+ stack (NMN + NR) + Taurine. | Cyc‑Keto with targeted carb pre‑strength. |
| 11 | Senolytic cycle (fisetin + quercetin) + Rapamycin (2 × / week). | LED red‑light 10 min post‑workout. |
| 12 | Deload (50 % volume) & full body reset. | Full‑body low‑intensity + persistence of supplement base (NMN, D3/K2, Mg). |
End‑of‑Program Metrics
| Metric | Target (EoM) |
|---|---|
| Body Fat | -5 % (from baseline) |
| VO₂max | +10 % |
| 1RM Bench | +10 % |
| Fasting Glucose | <90 mg/dL |
| HbA1c | <5.5 % |
| CRP | <1 mg/L |
| HRV (RMSSD) | +15 % |
| Chronotype | 8 h night sleep, <10 % sleep‑onset latency |
| Cognitive (Lumosity) | +15 % accuracy/ speed |
| Epigenetic Clock (if measured) | ≤5 % age‑reduction (optional) |
| Agent | Dose | Frequency | Intended Benefit |
|---|---|---|---|
| Rapamycin (nanoparticle‑form) | 0.5‑1 mg | Weekly (Saturday) | mTOR inhibition → autophagy & longevity. |
| Metformin | 500 mg BID | 5 weeks on, 1 week off | Insulin sensitivity, anti‑cancer. |
| Dasatinib + Quercetin (senolytic combo) | 100 mg / 250 mg | 2×/week | Eliminate senescent cells. |
| Pyrrolo‑p‑N‑acetyl‑cystein (PNAC) | 600 mg | 2‑on/1‑off | Glutathione boost. |
| NAD+ IV (optional) | 250 ml (500 mg NAD+) | Every 4 weeks | Rapid NAD+ repletion. |
| Gene‑Therapy (e.g., SIRT1 activator) | Research‑only | — | Experimental. |
Safety – Obtain baseline CBC, CMP, LFTs, kidney, lipid panel before each prescription and repeat every 4‑6 weeks.
| Time | Task |
|---|---|
| 06:00 | Wake, HRV breathing (5 min) |
| 06:30 | NMN/NR + Vitamin D/K2 + CoQ10 + Omega‑3 |
| 07:00 | Water + electrolytes |
| 08:00 | First Meal (Keto) + Caffeine (optional) |
| 09:30 | Pre‑HIIT carbs (if scheduled) |
| 10:00 | Workout (strength/HIIT) |
| 12:00 | Post‑workout (protein + NMN) |
| 14:00 | Berberine (if on) + Spermidine (if cycle) |
| 15:30 | Lunch (Keto) |
| 18:00 | Magnesium + NAC (if on) |
| 19:30 | Dinner (fat‑rich) + Curcumin |
| 21:00 | Cold‑plunge (3 min) + Sauna (15 min) |
| 22:00 | Meditation (10 min) + Neuro‑feedback (if scheduled) |
| 23:00 | Sleep (lights off, 15 min wind‑down) |
You now have a fully‑integrated, data‑driven 90‑day longevity plan that blends cutting‑edge nutritional science, precise supplementation, evidence‑based training, and state‑of‑the‑art recovery techniques. Execute it with discipline, monitor relentlessly, and adjust based on your own biometric feedback.
Stay curious, stay safe, and enjoy the journey toward a longer, sharper, and stronger you!
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Dish Name: Symphony of Scarlet Prawn and Yuzu
Conceptual Narrative: This dish is a harmonious interplay of land and sea, with the sweetness of scarlet prawns, a gem of the deep sea, and the refreshing, fragrant citrus notes of yuzu fruit, a treasure from the land. It celebrates the fusion of Italian and Japanese gastronomy, bringing together the refined simplicity of the East with the bold, robust flavors of the Mediterranean.
Ingredients:
Specialized Ingredients: Scarlet prawns: These red prawns are native to the Mediterranean sea and are renowned for their sweet, delicate flavor. They can be sourced from high-end seafood markets. Yuzu fruit: This aromatic Japanese citrus fruit is not commonly found in Western supermarkets. It can be ordered from Asian grocery stores or online.
Instructions:
Scarlet Prawn Brodo: Clean the prawns, reserving the shells. In a heated pan, add the shells with a bit of olive oil and toast till they turn red. Add sake and let it simmer until the alcohol evaporates. Pour in fish stock, and let it simmer for 30 minutes. Strain the broth, add a pinch of salt, and set aside.
Yuzu Risotto: Finely chop the shallot and sauté in a pan with butter until translucent. Add Arborio rice and stir until the grains are well coated and slightly toasted. Deglaze the pan with a splash of sake. Once the sake has evaporated, start adding the prawn brodo, one ladle at a time, stirring continuously. Repeat until the rice is cooked al dente. Grate the rind of the yuzu fruit into the risotto and squeeze in some juice for a burst of citrus flavor. Fold in grated Parmigiano Reggiano and a knob of butter to make the risotto creamy.
Scarlet Prawn: Season the prawns with salt and sear them in a hot pan with olive oil. Cook each side for about 2 minutes until they turn opaque.
Plating: Mold the risotto in the center of the plate using a ring mold. Arrange the prawns around the risotto. Drizzle some prawn brodo around the plate. Garnish with fresh dill and thin slices of yuzu peel for a pop of color and freshness.
This dish presents a beautiful contrast of colors, and a delectable interplay of flavors and textures. The sweet, succulent prawns paired with the creamy, citrusy risotto create a symphony of flavors that is both familiar and surprising. The presentation is simple yet elegant, reflecting the minimalism of Japanese aesthetics and the heartiness of Italian cuisine.
“Saffron‑Iced Sea‑Urchin Roulade with Dark‑Chocolate‑Miso Emulsion, Charred Lotus‑Root “Crisps”, Fermented Soy‑Kale Snow, and Yuzu‑Air”
Conceptual Narrative
At the intersection of the Pacific’s briny depth and the earth’s smoky, earthy heart, this dish tells a story of “the hidden tide beneath the forest floor.” The luxurious, buttery sea‑urchin (the “tide”) is cloaked in a translucent saffron‑infused “ice” shell that slowly melts on the palate, unveiling the oceanic core. The dark‑chocolate‑miso emulsion provides an unexpected, bittersweet “soil” that supports the tide, while the charred lotus‑root “crisp” represents the fire‑kissed undergrowth. A whisper of fermented soy‑kale snow brings a wild‑grass note, and a fleeting yuzu‑air finishes the journey with a fleeting breeze of citrus.
The dish combines seven advanced techniques:
| Component | Role in Narrative | Key Techniques |
|---|---|---|
| A. Saffron‑Ice “Shell” | Transparent veil, “ice of the tide” | Gelification, cryogenic flash‑freeze |
| B. Sea‑Urchin & Yuzu Custard | Core “tide” | Sous‑vide, low‑temperature pasteurization |
| C. Dark‑Chocolate‑Miso Emulsion | “soil” & umami depth | Emulsion, sous‑vide, tempering |
| D. Charred Lotus‑Root Crisp | “fire‑kissed undergrowth” | Char, smoke infusion, dehydration |
| E. Fermented Soy‑Kale Snow | “wild‑grass” | Fermentation, cryo‑shaving |
| F. Yuzu‑Air Foam | “breeze” | Foam (soy lecithin), nitrogen |
| G. Micro‑Herb & Edible‑Gold Dust | Visual “sunrise” | Micro‑herb micro‑spray, gold leaf |
| Ingredient | Source / Supplier Recommendation | Notes |
|---|---|---|
| Wild Japanese Sea‑Urchin (Uni) – “Hokkaido Summer” | Matsukawa Seafood, Hokkaido, Japan – Premium Eurypus from cold‑water farms; 4–5 g per 100 g. | Handle cold, keep on ice; transport in insulated containers at ≤0 °C. |
| Saffron (Stigma) – “Crocus sativus” | Kashmir Gold Saffron, Spain (organic, 100% red stigmas). | 0.5 g per dish – value for flavor. |
| Dark 70% Cacao Chocolate | Valrhona “Guanaja” 70%, French bean‑to‑bar, 100 % cacao. | Melt at 45–50 °C; keep shaded. |
| Miso (Red, 13 % Salt) | Hikari Miso – Shinshu Red Miso, Kyoto, Japan. | Aged 2 years; deep umami. |
| Lotus Root (Nellumbo) | Organic Lotus Roots, Thailand, fresh, 1 kg. | Peel and slice thinly (2 mm). |
| Soybean (Organic, non‑GMO) | Kikkoman (Japan) or local organic. | For snow & foam. |
| Kale (Lacinato/Black) | Specialty greens, local farm, harvested 1‑2 days prior. | |
| Yuzu (Citrus junos) | Yuzu Farm, Shizuoka, Japan. Fresh juice & zest. | |
| Soy Lecithin (Food‑grade) | SPS Food Ingredients, USA. | |
| Edible Gold Leaf (24 K) | Culinary Gold Supply, UK. | |
| Bamboo Charcoal (for smoking) | Mizuno Charcoal, Japan – 100% natural, no additives. | |
| Molecular‑grade equipment – Syringe, vacuum pump, sous‑vide circulator, liquid nitrogen, micro‑syringe set, blow‑torch, immersion blender, nitrogen gas canister (for foam). |
Timing Overview (total ≈ 6 hrs, with 2 h “rest” periods).
All preparation should be done in a temperature‑controlled kitchen (±1 °C).
| Step | Details | Equipment |
|---|---|---|
| 1.1 | Saffron Infusion – 0.5 g saffron threads + 150 ml filtered water; simmer 1 min, steep 10 min. Strain, retain 140 ml. | Small saucepan, fine strainer |
| 1.2 | Gel Base – 140 ml saffron broth + 2 g agar‑agar. Heat to 95 °C, whisk 30 s until dissolved. | Small saucepan, whisk |
| 1.3 | Cool to 30 °C, then add 0.5 ml (0.35 % v/v) food‑grade sodium alginate (pre‑dissolved 0.5 % w/v in 30 ml water) to achieve a 2 % w/v final agar‑alginate mix. (This creates a “semi‑solid” matrix that will hold its shape but melt quickly on tongue.) | |
| 1.4 | Cryogenic Flash‑freeze: Using a metal plate pre‑cooled with liquid nitrogen, pour 5 ml of the warm gel onto the plate (thin layer ~1 mm). Rapidly dip the plate into liquid nitrogen for 2 s, then remove and immediately transfer to a –30 °C freezer for 30 s. (Result: a delicate, translucent “ice” shell.) | Liquid nitrogen, stainless steel plate, freezer |
| 1.5 | Store in a –80 °C freezer for up to 24 h (prevent melt). | - |
Result: A thin, translucent “ice” cup that will melt in mouth, revealing the custard inside.
| Step | Details | Equipment |
|---|---|---|
| 2.1 | Preparation of Uni – Gently rinse uni (≈ 5 g per serving) in chilled seawater, pat dry. | Fine mesh sieve |
| 2.2 | Custard Base: 150 ml heavy cream, 30 ml whole egg yolk (2 yolks), 5 ml yuzu juice, 2 g sea‑salt, 0.4 g (0.2 %) xanthan gum (for viscosity). Whisk at 4 °C. | |
| 2.2a (optional) | Add 0.5 g sugar to balance acidity (optional). | |
| 2.3 | Incorporate Uni: fold 5 g uni (whole) into the custard, keeping it intact. | |
| 2.4 | Sous‑Vide: Seal in a PE food‑grade vacuum bag (removing as much air as possible). Sous‑vide at 56 °C for 45 min (low‑temp pasteurization). | |
| 2.5 | Rapid Chill: Immerse bag in ice‑water bath (0 °C) for 5 min; then sieve through a fine (150 µm) mesh to remove any shell fragments, leaving a smooth custard. | |
| 2.6 | Finish: Add 1 ml yuzu zest oil (infused oil: 10 ml neutral oil + 1 g zest, 15 min infusion, strained). Set aside in a refrigeration at 4 °C. | Sous‑vide circulator, vacuum sealer, ice bath, fine sieve, refrigeration |
Result: Silky custard with intact uni “gems”, flavored with bright yuzu.
| Step | Details | Equipment |
|---|---|---|
| 3.1 | Miso‑Infused Chocolate: 40 g dark 70 % chocolate (chopped) + 20 ml warm (40 °C) full‑fat milk, 10 g red miso, 5 g de‑glazed sea‑salt. Melt chocolate over bain‑marie, stir in miso until fully dissolved. | |
| 3.2 | Temper: Cool to 28 °C, then add 2 g cocoa butter (tuned for glossy finish) and 2 g lactose (for smooth texture). | |
| 3.3 | Emulsify: Add 10 ml warm (40 °C) filtered water; blend with immersion blender until glossy, ~5 min. | |
| 3.4 Optional: Add 1 g soy lecithin (0.5 % w/v) for stability. | ||
| 3.5 | Sous‑Vide: Transfer to a sous‑vide bag and cook at 55 °C for 30 min to develop flavor integration. | |
| 3.6 | Cool & Whip: Remove, cool to 8 °C, then whisk with a hand‑held whisk until a smooth, glossy emulsion forms. Keep at 4 °C. | Bain‑marie, immersion blender, sous‑vide circulator, whisk |
Result: Dark, glossy emulsion with deep umami and bitter chocolate notes, acting as a “soil” that will be “sanded” onto the plate.
| Step | Details | Equipment |
|---|---|---|
| 4.1 | Slice lotus root into 2 mm rounds using a mandolin or mandoline slicer. | |
| 4.2 | Blanch in salted water (2% salt) for 30 s, shock in ice water. Pat dry. | |
| 4.3 | Smoke Infusion: Place lotus strips in a smoking chamber with bamboo charcoal and smoked tea leaves (e.g., smoked green tea). Smoke at 30 °C for 5 min (moderate smoke). | |
| 4.4 | Coat: Lightly dust with 0.5 g coconut sugar (for caramelization) and 0.2 g sea‑salt. | |
| 4.5 | Fry: Deep‑fry in 180 °C refined avocado oil until golden‑brown (≈ 45 s). Drain on paper. | |
| 4.6 | Dry: Place on a wire rack at 50 °C for 5 min to lose surface oil. | |
| 4.7 | Finish: Lightly dust with edible gold dust (0.02 g) for a subtle shimmer. |
Result: Thin, crisp, smoky‑sweet lotus “chips” that will be used as a “soil” foundation and a crunch contrast.
| Step | Details | Equipment |
|---|---|---|
| 5.1 | Prepare Kale: Strip kale leaves (no stems), rinse, pat dry. Cut into 2 cm strips. | |
| 5.2 | Salt & Ferment: Toss with 1 % sea‑salt (by weight) and 0.5 % Lactobacillus plantarum starter (dry). Place in a filtered fermentation jar (air‑tight) at 22 °C for 48 h. This creates “kale brine” with mild acid and umami. | |
| 5.3 | Puree: Blend brine with kale (1:1) to a smooth puree (≈ 150 ml). | |
| 5.4 Cryo‑shave: Freeze the puree at –80 °C for 2 h. Using a micro‑shaver (grated ice machine), shave into fine snow (“kale snow”). Keep at –20 °C until plating. | ||
| 5.5 | Season: Lightly spray with yuzu zest oil (0.2 ml) just before plating. |
Result: Light, mildly acidic “snow” that adds texture, aroma, and an earthy green note.
| Step | Details | Equipment |
|---|---|---|
| 6.1 | Yuzu‑Water: 30 ml yuzu juice + 70 ml filtered water + 0.8 g soy lecithin (0.8% w/v). | |
| 6.2 | Blend: Immersion blender for 2 min (creates fine bubbles). | |
| 6.3 | Charge: Transfer to a whipping siphon (N2O) (use 1 g of the mixture per 10 ml). Shake 5×. | |
| 6.4 | Set: Place the siphon in liquid nitrogen for 10 s to “freeze” the foam into a solid “cloud” that will melt on the plate (use a small metal sphere frozen with yuzu‑water, then place on plate just before service). | |
| 6.5 | Optional: Add a drop of edible violet curcumin (tiny) for a subtle hue. |
Result: A delicate, aromatic “cloud” that evaporates on the plate, releasing a light citrusy vapor.
| Item | Use |
|---|---|
| Micro‑herb (e.g., micro-sage, micro-basil) | Sprinkle 0.2 g on top for herbaceous aroma. |
| Edible Gold Dust | Light dust on the “soil” for visual sparkle. |
| Micro‑spray (e.g., tamarind powder or smoke‑oil spray) | Light spray at the end for a faint “smoky sunrise” aroma. |
Plating Vessel: 12 cm white porcelain shallow bowl (R 10 cm × 5 cm depth).
Sequence: (Work swiftly to avoid melting of the saffron ice)
Final Presentation:
| Component | Quantity |
|---|---|
| Saffron | 0.5 g (≈ 20–30 threads) |
| Agar‑agar | 2 g |
| Sodium Alginate | 0.5 g |
| Sea‑urchin (uni) – Hokkaido | 20 g (≈ 5 g per serving) |
| Heavy Cream | 150 ml |
| Egg Yolks | 2 (large) |
| Yuzu Juice | 15 ml (fresh) |
| Yuzu Zest | 1 g (plus 1 ml oil) |
| Red Miso | 10 g |
| Dark Chocolate (70 %) | 40 g |
| Cocoa Butter | 2 g |
| Lactose | 2 g |
| Soy Lecithin | 0.8 g (foam) + 1 g (emulsion) |
| Lotus Root | 150 g (≈ 30–40 thin slices) |
| Coconut Sugar | 0.5 g |
| Bamboo / Charcoal | 10 g (for smoke) |
| Kale (Lacinato) | 30 g |
| Lactobacillus plantarum (starter) | 0.5 g |
| Soy bean (for soy water) | 30 ml |
| Edible Gold Leaf | 0.05 g |
| Micro‑herb (micro-sage) | 0.2 g |
| Soy Oil (neutral) | 10 ml (for oil) |
| N2O (siphon) | 1 cartridge |
| Liquid Nitrogen | 250 ml (approx.) |
| Yuzu‑Air Foam | 30 ml water + 30 ml yuzu juice + 0.8 g lecithin |
| Additional: salt, pepper, optional micro‑spray (smoked tea oil) |
| Item | Purpose |
|---|---|
| Sous‑vide circulator | Precision temperature for custard & emulsion |
| Vacuum sealer & high‑vacuum bags | Sous‑vide & air‑free environment |
| Liquid nitrogen & safety gloves | Cryogenic freezing |
| Stainless‑steel plate (for ice) | Rapid flash‑freeze |
| Blow‑torch / torch | Char Lotus‑root |
| Smoking chamber (small) | Smoke infusion |
| Blender/immersion blender | Emulsions and foam |
| Whipping siphon (N2O) | Yuzu‑air foam |
| Micro‑shaver | Kale snow |
| Micro‑syringe (2 ml) | Precise plating |
| Gold leaf applicator | Gold dust |
| Micro‑sprayer | Final aroma & garnish |
| Thermometer (probe) | Temperature control |
| Food‑grade silicone spatula | Gentle handling |
| White porcelain plate (12 cm) | Plating base |
| Squeeze bottle for yuzu oil | Drizzle |
Enjoy the symphony of flavors, textures, and fleeting moments— a true Michelin‑3‑Star masterpiece.