Compare GPT OSS 120B by OpenAI against Mistral Large 2 by Mistral AI, in 2 community votes, gpt oss 120b and mistral large 2 are closely matched, context windows of 131K vs 128K, tested across 18 shared challenges. Updated February 2026.
In 2 community votes, GPT OSS 120B and Mistral Large 2 are closely matched. Based on blind community voting from the RIVAL open dataset of 2+ human preference judgments for this pair.
18 challenges
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Tests an AI's humor and creative writing ability
[Spotlight comes up. The comic walks to the mic, glances at the audience, and smiles.]
Comic: Hey, everyone—great to be here. I just got off a Zoom call that was supposed to be a “quick sync,” which in corporate speak means “we’ll spend three hours arguing about who gets to use the same PowerPoint template.” I’m convinced the word “sync” is short for “synchronizing our collective misery.”
[Pause for laugh.]
Speaking of misery, I moved into a new apartment last month. The landlord told me the place had “character.” Yeah, the kind of character that screams, “I’ve never heard of a plumber in the last decade.” The faucet drips on a rhythm that could be a metronome for a sleep‑deprived toddler. I’m not saying it’s bad, but I’ve started timing my showers to the drip. Six minutes, two seconds—if I go any longer, the building’s water bill looks like a small country’s GDP.
[Audience chuckles.]
And the neighbors! My upstairs neighbor is a yoga instructor. You know the type—every morning at 6 a.m., the floor vibrates like a cheap subwoofer. I’m convinced she’s trying to align her chakras with the building’s structural integrity. I tried to be polite and asked, “Hey, could you maybe do the downward dog a little later?” She replied, “I’m sorry, I’m on a schedule.” I’m not sure if she meant a class schedule or a schedule for how many times I’ll have to pretend to be a human pillow for her dog.
[Pause.]
Now, I’ve been trying to eat healthier. The other day I bought a “kale smoothie.” The label promised “nutrient‑dense, antioxidant‑rich, life‑changing.” I drank it and felt more like I’d just swallowed a lawnmower. I’m not saying it was bad, but the only thing that got a boost was my ability to identify the exact moment my stomach decided to file a formal complaint.
[Audience laughs.]
Technology is another thing. I tried using a voice‑assistant to set a reminder: “Remind me to call Mom at 5 p.m.” It responded, “I’m sorry, I didn’t catch that.” So I repeated, “Remind me to call Mom at 5 p.m.” And it answered, “Here’s a recipe for mushroom risotto.” I’m beginning to suspect my house is turning into a culinary school. At this point, I’m more likely to get a reminder to water my plants than to remember my own birthday.
[Pause.]
Dating apps—anyone here still using them? The profile pictures are all “adventure shots.” You never see a guy holding a pizza, you always see a guy climbing a mountain. I matched with a girl whose bio said, “Looking for someone who can keep up.” I replied, “I can keep up… with the Netflix queue.” She ghosted me. I think the algorithm is broken; it matched us because we both love “outdoor activities.” My idea of outdoor activity is “walking from the couch to the fridge and back.”
[Audience laughs.]
All right, I’m going to leave you with this: life is like a Wi‑Fi signal. You spend a lot of time looking for a stronger connection, but sometimes the best thing you can do is just stay where you are and enjoy the occasional drop—because it reminds you that you’re still, somehow, connected.
[Smile, wave.] Thanks, everybody—have a great night!
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!
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Recreate an interactive, classic Mario level in a single HTML file.
Tests an AI's ability to create interactive web elements
Tests an AI's ability to create a detailed world map in SVG format
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
Develop a cutting-edge 3-month longevity plan for a biohacker.
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!
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.
Goal: Establish baselines, optimize metabolic flexibility, and prime the body for deeper interventions.
1. Comprehensive Blood & Biomarker Panel (Before & After 3 Months)
2. Wearable & Continuous Tracking Setup
3. Cognitive & Physical Baseline Testing
Goal: Enhance metabolic flexibility, mitochondrial efficiency, and autophagy while avoiding nutrient deficiencies.
| 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 |
Dosages are personalized—adjust based on bloodwork and wearable data.
| 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 |
Goal: Maximize muscle retention, mitochondrial density, and cardiovascular health while minimizing injury risk.
| 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 |
Goal: Enhance neuroplasticity, memory, focus, and resilience to neurodegeneration.
| 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 |
Goal: Lower chronic stress, improve HRV, and enhance parasympathetic tone.
| 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 |
Goal: Refine protocols based on biometric feedback, deepen autophagy, and enhance performance.
Goal: Lock in gains, optimize biomarkers, and transition to a sustainable long-term protocol.
✅ Metabolic Health:
✅ Longevity Biomarkers:
✅ Physical Performance:
✅ Cognitive Function:
✅ Stress & Recovery:
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.
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
“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.
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.
Unusual Pairing: Cold-smoked eel + fermented sea urchin (uni) + dulse seaweed Techniques: Cold smoking, sous-vide fermentation, consommé clarification, spherification (reverse)
For the Consommé:
For the Fermented Sea Urchin Custard:
Garnish:
Cold-Smoke the Eel:
Ferment the Sea Urchin:
Clarify the Consommé:
Assembly:
Unusual Pairing: Charred matsutake mushrooms + black garlic + pine resin honey Techniques: Dehydration, freeze-drying, fat-washing, honeycomb crystallization
For the Mushroom Tea:
For the Black Garlic Soil:
For the Pine Honeycomb:
Char the Mushrooms:
Infuse the Tea:
Make the Black Garlic Soil:
Crystallize the Pine Honeycomb:
Assembly:
Techniques: Compression, dehydration, aroma diffusion
Shape the "Rocks":
Prepare the Spoon:
Aroma Diffusion:
First Bite (Ocean’s Whisper):
Second Act (Forest’s Breath):
Finale (Landscape Interaction):
| 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 |
Unusual Pairings with Purpose:
Advanced Techniques:
Plating as Art:
Narrative Depth:
Precision & Rarity:
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.)
Create an autonomous drone simulator with custom environment using ThreeJS
