GPT-5.3-Codex vs Mistral Large 2
Compare GPT-5.3-Codex by OpenAI against Mistral Large 2 by Mistral AI, context windows of 400K vs 128K, tested across 18 shared challenges. Updated February 2026.
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GPT-5.3-CodexvsMistral Large 2
18 fights queued
Why GPT-5.3-Codex?
1.9x cheaper overall$1.75/M in · $14.00/M out
3.1x more context400K
19 months newerFeb 2026
Why Mistral Large 2?
Dead even. This one’s a coin flip.
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GPT-5.3-CodexMistral 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
GPT-5.3-Codex
Good evening, everybody!
I’ve reached that age where my body sends me passive-aggressive emails.
Not actual emails — just little updates like, “Hey, quick heads-up: we don’t do dairy after 8 p.m. anymore.”
I had ice cream at 9:30 last week and my stomach reacted like I’d betrayed a treaty.
Getting older is weird because your injuries become mysterious.
When I was a kid, I got hurt doing cool stuff: biking off ramps, climbing fences.
Now I wake up like, “What happened to my neck?”
And my neck is like, “You slept... incorrectly.”
I bought one of those fitness watches.
I thought it would motivate me.
It mostly judges me in real time.
At 10 p.m. it buzzes: “Time to stand!”
No, it’s time to become one with this couch.
I don’t need a tiny wrist manager. I need encouragement.
Tell me, “Great job finding your phone charger on the first try.”
That’s growth.
And why does every app now need my location?
I downloaded a flashlight app — it asked where I live.
Why?
Are you trying to make sure I’m in the dark locally?
I ordered groceries online to save time, and now I have trust issues.
I said “6 bananas.” They sent six individual bananas wrapped separately like luxury gifts.
Who is this for?
Did I accidentally subscribe to Banana of the Month Club?
And every substitute is emotional chaos.
“Your spinach is unavailable, so we replaced it with marshmallows.”
That is not a substitute. That is a cry for help.
Customer service chats are incredible now.
You type: “Hi, I need help with my order.”
And the bot says, “I hear you. That must be frustrating.”
Oh wow, the robot went to therapy.
Then it gives you three options that have nothing to do with your problem:
- Reset password
- Track package
- Begin spiritual journey
Also, group chats are out of control.
One person sends, “Big news!”
Then disappears for four hours.
Now 12 adults are panicking at work like it’s a hostage negotiation.
By the time they return, the news is: “Got bangs.”
Ma’am, that is not “big news.” That is a hairstyle update.
I tried meditation to handle stress.
The app said, “Notice your thoughts and let them pass.”
My thoughts do not pass.
They set up folding chairs and start a committee meeting.
“Okay, item one: that embarrassing thing from 2009.”
Can we not?
It’s 2 a.m. My brain is doing reruns nobody asked for.
But I’m trying.
That’s adulthood, right? Just aggressively trying.
You drink water, stretch once, and suddenly feel superior.
You go to bed before midnight and wake up like, “I am unstoppable.”
Then by 3 p.m. you’re eating crackers over the sink, wondering what happened.
Thank you, you’ve been amazing!
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.
GPT-5.3-Codex
Nothing to show. The model went silent. Ominous.
Mistral Large 2
Nothing to show. The model went silent. Ominous.
Vote
4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
GPT-5.3-Codex
Mistral Large 2
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
GPT-5.3-Codex
Nothing to show. The model went silent. Ominous.
Mistral Large 2
Nothing to show. The model went silent. Ominous.
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6 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
GPT-5.3-Codex
Nothing to show. The model went silent. Ominous.
Mistral Large 2
Nothing to show. The model went silent. Ominous.
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.
GPT-5.3-Codex
Nothing to show. The model went silent. Ominous.
Mistral Large 2
Nothing to show. The model went silent. Ominous.
Vote
8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
GPT-5.3-Codex
Nothing to show. The model went silent. Ominous.
Mistral Large 2
Nothing to show. The model went silent. Ominous.
Vote
Sponsored
9 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
GPT-5.3-Codex
Nothing to show. The model went silent. Ominous.
Mistral Large 2
Nothing to show. The model went silent. Ominous.
Vote
10 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
GPT-5.3-Codex
Absolutely—great goal.
Below is a high-detail 12-week protocol designed like a high-performance longevity “mesocycle.”
I’ll keep it practical, measurable, and advanced—but still safe.
First: Safety + Scope (important)
This is educational, not personal medical advice. A plan this aggressive should be run with a physician, especially if you have any condition or take meds (glucose/BP/thyroid/anticoagulants/psychiatric meds, etc.).
Do not do prolonged fasting, ketosis, cold/heat stress, or supplements blindly if pregnant, underweight, history of ED, arrhythmia, seizure disorder, chronic kidney/liver disease, or uncontrolled endocrine/cardiovascular issues.
0) Week 0: Baseline Setup (before starting)
A) Clinical + lab baseline
Ask your clinician for:
- CBC, CMP, eGFR, AST/ALT
- Fasting glucose, fasting insulin, HbA1c
- Lipids: ApoB, LDL-C, HDL-C, TG, Lp(a)
- hs-CRP, homocysteine
- TSH, free T4, free T3
- Ferritin, B12, folate, vitamin D (25-OH)
- Omega-3 index (if available)
- Uric acid
- Optional (performance): total/free testosterone or estradiol, SHBG, IGF-1 (context-dependent)
B) Performance baseline
- DEXA (body comp + bone density)
- VO2max test (lab or wearable estimate baseline)
- Grip strength
- 5-rep max on key lifts (or estimated 1RM)
- Resting HR, HRV (7-day average)
- Cognitive baseline: reaction time + working memory app (e.g., Quantified Mind/Cambridge Brain Sciences)
C) Devices
- Wearable: Oura/WHOOP/Garmin (sleep, HRV, RHR, recovery)
- CGM: 2–4 weeks at start (then periodic)
- Optional: blood ketone meter (during keto phases), home BP cuff
1) The 12-Week Architecture
- Phase 1 (Weeks 1–4): Foundation + metabolic reset
- Phase 2 (Weeks 5–8): Metabolic flexibility + capacity build
- Phase 3 (Weeks 9–12): Performance optimization + consolidation
Deload at weeks 4 and 8. Re-test in week 12.
2) Nutrition Protocol (advanced but sustainable)
Global rules (all 12 weeks)
- Protein: 1.6–2.2 g/kg/day
- Fiber: 30–45 g/day
- Hydration: 30–40 ml/kg/day + electrolytes
- Alcohol: ideally 0 (or max 1–2/wk)
- Meal timing: finish last meal 3+ hours before bed
Phase 1 (Weeks 1–4): “Clean ketogenic reset”
- Carbs: 30–60 g net/day
- Protein: 1.8–2.2 g/kg
- Fats: remainder of calories (mostly EVOO, avocado, nuts, eggs, fatty fish)
- Feeding window: 14:10, progress to 16:8 if energy/sleep stable
- Goal: flatten glucose variability, improve satiety and mitochondrial efficiency
CGM targets:
- Fasting glucose: ~75–90 mg/dL
- Most postprandials <140 mg/dL
- 24h glucose variability low
Phase 2 (Weeks 5–8): “Cyclical keto + performance carbs”
- 5 low-carb days + 2 higher-carb refeed days aligned to hardest training
- Low-carb days: 50–80 g net carbs
- Refeed days: 150–250 g carbs (mostly whole-food starch: potatoes, rice, oats, fruit)
- Continue 16:8 most days
- Optional: 1 x 24h fast/week (non-HIIT day), only if sleep/recovery unaffected
Phase 3 (Weeks 9–12): “Metabolic flexibility + longevity maintenance”
- Targeted carbs around training:
- 30–60 g pre/post high intensity or heavy lifting
- Non-training days lower carb (50–100 g net), training days moderate (120–220 g)
- Optional: 36h fast once every 2–3 weeks if already well adapted (skip if sleep, mood, or training drops)
3) Supplement Stack (with doses, timing, cycling)
Use as a clinician-reviewed template, not a mandatory list.
Foundation stack (daily)
- Creatine monohydrate: 3–5 g/day (any time)
- Omega-3 (EPA+DHA): 1.5–2.5 g/day with meals
- Magnesium glycinate/taurate: 200–400 mg elemental at night
- Vitamin D3: usually 1000–2000 IU/day (adjust by labs)
- K2 MK-7 90–180 mcg/day if appropriate
- Glycine: 3 g 30–60 min pre-bed (sleep quality support)
Performance/cognitive add-ons (cycle)
- Caffeine + L-theanine (focus days):
- caffeine 50–150 mg + L-theanine 100–200 mg
- cycle: 5 days on / 2 off
- Rhodiola rosea: 200–400 mg AM (std. extract)
- cycle: 6 weeks on / 2 weeks off
- Citicoline (CDP-choline): 250–500 mg AM on cognitively heavy days
- Curcumin phytosome: 500 mg 1–2x/day with food (if inflammation/joint load high)
- Electrolytes on low-carb/fasting days: sodium/potassium/magnesium as needed
Sleep rescue (as-needed, not nightly dependence)
- Melatonin: 0.3–1 mg, occasional use for schedule reset
Avoid random stacking of many nootropics at once. Add one variable every 7–10 days.
4) Training Plan (strength + HIIT + zone 2 + recovery)
Weekly template (most weeks)
- Mon: Lower-body strength + 15 min Zone 2 cooldown
- Tue: Upper-body strength + mobility
- Wed: Zone 2 (45–60 min) + core
- Thu: Full-body strength (power emphasis)
- Fri: HIIT (VO2 block) + easy walk
- Sat: Long Zone 2 (60–90 min) or ruck/hike
- Sun: Recovery (mobility, breathwork, optional light yoga)
Strength details
- 3 sessions/week
- Main lifts: squat/hinge/push/pull/carry
- 3–5 sets of 4–8 reps for compound lifts
- Progression: +1 rep or +2.5–5% load weekly if recovery good
- Deload weeks 4 and 8: reduce volume by ~40–50%
HIIT protocol
- 1–2 sessions/week max
- Example: 4x4 min hard (90–95% max HR) with 3 min easy between
- Do not place HIIT the day after poor sleep or low HRV streak
Zone 2 target
- 2–3 sessions/week
- 45–90 min/session
- Nasal-breathing possible, conversational pace
- Goal: aerobic base and mitochondrial density
5) Recovery + Stress Resilience Stack
- HRV resonance breathing:
- 10 min, 1–2x/day at ~5.5–6 breaths/min
- NSDR/Yoga Nidra: 10–20 min afternoon (especially on high-cognitive days)
- Sauna: 3–4x/week, 15–25 min (80–90°C), rehydrate + electrolytes
- Cold exposure: 2–3x/week, 2–5 min cool/cold water (not immediately post-lifting if hypertrophy is priority)
- Neurofeedback concept:
- 2–3 sessions/week with alpha-theta/SMR training (clinic or validated platform)
- track objective outcomes (sleep latency, HRV, reaction time)
6) Sleep Protocol (non-negotiable longevity lever)
- Fixed wake time (±30 min daily)
- Morning outdoor light within 30 min of waking
- Caffeine cutoff: 8–10 hours before bed
- Bedroom: dark, cool, quiet
- Pre-sleep routine (30–45 min): low light, no intense cognitive load
- Track: sleep efficiency, deep sleep trends, resting HR/HRV
7) Data-Driven Decision Rules (biohacker control loop)
Use a weekly review dashboard:
- If HRV ↓ >15% + RHR ↑ >7 bpm for 2+ days → reduce training intensity 30–50%, prioritize sleep/recovery
- If CGM shows frequent >160 mg/dL spikes → reduce refined carbs, add post-meal walks, increase protein/fiber first
- If sleep <6.5 h for 2 nights → no HIIT; keep Zone 2 only
- If strength stalls 2+ weeks → increase calories/protein or reduce fasting frequency
- If mood/libido/cognition declines → pull back fasting and stimulant load first
8) 12-Week Milestones
- Week 0: baseline labs + device setup
- Week 4: deload + mini review (sleep, HRV, CGM trends, training load)
- Week 8: deload + adjust macros/fasting by objective recovery
- Week 12: re-test labs/performance, compare to baseline, lock long-term plan
If you want, I can turn this into a day-by-day calendar (exact meals, exact workout sessions, supplement timing by clock time) tailored to your age, sex, body weight, and whether your top priority is max lifespan vs peak performance.
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.
GPT-5.3-Codex
Dish Concept: “Forest Tide”
Koji-cured venison loin, glazed venison cheek, sea urchin royale, charred celeriac, blackcurrant–shiso gastrique, and buckwheat-cacao tuile
Narrative
This dish is built around a deliberate tension: deep, iron-rich game (forest) against sweet-briny sea urchin (tide).
The unusual pairing is venison + uni, bridged by:
- enzymatic sweetness from koji,
- earthy celeriac and buckwheat,
- bitter aromatic cacao,
- bright acidity from blackcurrant and shiso.
The intent is to move through flavors in waves: umami → mineral sweetness → acidity → perfume.
Yield
4 tasting portions (main course size in a degustation menu)
Specialized Equipment
- Vacuum sealer + sous-vide circulator
- High-speed blender
- Fine chinois / superbag
- Small ramekins or heatproof cups (for royale)
- Optional: smoking gun (for final aromatic finish)
Components Overview
- Koji-cured venison loin (main protein)
- Pressed and glazed venison cheek cube
- Sea urchin royale (savory custard)
- Charred celeriac purée + pine oil
- Blackcurrant–shiso gastrique
- Buckwheat–cacao tuile
- Pickled chanterelles + herb garnish
1) Koji-Cured Venison Loin
Ingredients
- 500 g venison loin, silverskin removed
- 120 g shio koji
- 4 g fine sea salt
- 1 g white pepper
- 1 tbsp grapeseed oil
- 20 g butter
- 1 crushed juniper berry (optional)
Method
- Cure (8 hours): Rub loin with shio koji, salt, pepper. Vacuum seal and refrigerate 8 hours (not much longer; it can over-soften).
- Rinse gently, pat completely dry, rest uncovered 1 hour in fridge.
- Vacuum with a few drops grapeseed oil (and juniper if using).
- Sous-vide: 52°C for 35 minutes.
- Ice-bath 5 minutes, then hold warm (50–55°C) until service.
- At pickup, sear hard in hot pan with grapeseed oil, then baste with butter 45–60 seconds. Rest 3 minutes.
- Slice into neat medallions.
2) Pressed Venison Cheek (Glazed Cube)
Ingredients
- 600 g venison cheeks
- 1 carrot, rough chopped
- 1 shallot, rough chopped
- 1 celery stick
- 2 garlic cloves
- 250 ml red wine
- 400 ml veal or game stock
- 1 bay leaf, 2 thyme sprigs
- Salt
Method
- Season and sear cheeks deeply.
- Add mirepoix; caramelize lightly.
- Deglaze with red wine; reduce by half.
- Add stock + aromatics; cover and braise at 150°C for ~3 hours (fork tender).
- Remove cheeks; strain liquid.
- Shred cheeks, lightly moisten with reduced braising liquid.
- Press in a lined tray (2–3 cm thick), weight, chill overnight.
- Cut 3 cm cubes.
- Reduce braising liquid to glaze consistency. Warm cubes gently in glaze before plating.
3) Sea Urchin Royale
Ingredients
- 120 g fresh sea urchin tongues (uni)
- 150 ml light dashi
- 80 ml cream
- 3 egg yolks
- Pinch of salt
- 1 tsp yuzu juice (optional, very restrained)
Method
- Blend uni + dashi + cream + yolks + salt until smooth.
- Pass through fine chinois (important for silk texture).
- Pour into small cups/ramekins (about 40 g each).
- Cover with foil.
- Steam or bake in bain-marie at 85°C until just set, 18–25 min (center should wobble softly).
- Hold warm at ~60°C. Finish with 2–3 drops pine oil or browned butter.
4) Charred Celeriac Purée + Pine Oil
Celeriac Purée Ingredients
- 1 large celeriac
- 60 g brown butter
- 40 ml warm milk (or light cream)
- Salt, white pepper
- Few drops lemon juice
Purée Method
- Roast whole celeriac at 190°C for 90–110 min until very soft.
- Halve; scoop flesh. Lightly char some surface in pan for smoky bitterness.
- Blend with brown butter + milk to ultra-smooth consistency.
- Season and pass through chinois. Keep warm.
Pine Oil Ingredients
- 20 g young pine tips/needles (food-safe species)
- 120 ml neutral oil
Pine Oil Method
- Blanch pine tips 10 seconds, shock in ice.
- Blend with warm oil (60°C) 2 min.
- Strain and chill immediately for bright color/aroma.
5) Blackcurrant–Shiso Gastrique
Ingredients
- 200 g blackcurrants (fresh or frozen)
- 40 g sugar
- 30 ml aged red wine vinegar
- 80 ml game jus (or reduced veal stock)
- 6 green shiso leaves, chiffonade
- Salt to balance
Method
- Caramelize sugar lightly (amber).
- Add blackcurrants; cook until collapsed.
- Deglaze with vinegar; reduce by half.
- Add jus; simmer 3–4 min.
- Blend, strain fine.
- Add shiso off heat; infuse 5 min, strain again.
- Adjust to glossy sauce consistency (nappe). Season carefully.
6) Buckwheat–Cacao Tuile
Ingredients
- 40 g buckwheat flour
- 20 g icing sugar
- 35 g egg white
- 30 g melted butter
- 10 g cacao nibs, finely crushed
- Pinch salt
Method
- Mix to smooth paste; rest 20 min.
- Spread very thin ovals on silicone mat.
- Bake 160°C for 8–10 min until crisp.
- Shape over rolling pin while warm (optional curve).
7) Pickled Chanterelles (Garnish)
Ingredients
- 100 g baby chanterelles
- 100 ml water
- 80 ml white wine vinegar
- 20 g sugar
- 5 g salt
- 1 peppercorn, 1 thyme sprig
Method
- Bring pickle liquor to boil, cool slightly.
- Add cleaned chanterelles, vacuum or steep 1 hour.
- Drain before plating.
Plating (Michelin-style Composition)
Use a large warm white plate.
- Swipe a tight quenelle of celeriac purée slightly off-center.
- Place 2 slices venison loin overlapping on purée.
- Set 1 glazed cheek cube adjacent for height.
- Pipe/pour a small pool of blackcurrant-shiso gastrique around meat (not drowning).
- Place warm uni royale in a small inset bowl or directly on plate in a neat oval spoonful.
- Add 3–4 pickled chanterelles and tiny dots of pine oil.
- Lean a buckwheat-cacao tuile for vertical texture.
- Finish with micro shiso, a few fresh blackcurrant halves, optional smoked cloche reveal.
Sourcing Notes (Specialized Ingredients)
- Shio koji: Japanese grocers, fermentation suppliers, or make from rice koji + salt + water (7–10 days ferment).
- Uni (sea urchin): Buy from premium fishmongers (Hokkaido or Santa Barbara), sashimi-grade, packed same day.
- Venison loin/cheeks: Farmed red deer preferred for consistency; ask butcher for 10–14 day aged loin.
- Shiso: Asian markets or specialty herb growers.
- Pine tips: Forage only if absolutely certain of edible species and clean environment; otherwise omit and use parsley oil with a drop of fir hydrosol.
- Blackcurrants: Frozen high-quality fruit is acceptable off-season and often excellent for sauce stability.
If you want, I can also provide a service timeline (D-2 to pickup) like a real brigade prep sheet.
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
GPT-5.3-Codex
Mistral Large 2
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