Grok 3
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Grok 3 vs Mistral Large
Compare Grok 3 by xAI against Mistral Large by Mistral AI, context windows of 128K vs 32K, tested across 20 shared challenges. Updated February 2026.
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Grok 3vsMistral Large
20 challenges
Why Grok 3?
4x more context128K
Leads 2 of 2 benchmarks
Stronger on HumanEval94.5% vs 92.0%
12 months newerFeb 2025
Why Mistral Large?
No standout advantages
Favorites
Grok 3Mistral Large
12 / 20
Estimate Complexityreasoning
Tests an AI's ability to make educated estimates based on technical knowledge
Mistral Large
No content available for this output.
Vote
2 / 20
AI Board Game Logicreasoning
Tests an AI's ability to understand game rules and strategy
Grok 3
No content available for this output.
Mistral Large
No content available for this output.
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3 / 20
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Grok 3
Mistral Large
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4 / 20
Linear App Cloneweb design
Tests an AI's ability to replicate an existing UI with Tailwind CSS
Grok 3
No content available for this output.
Mistral Large
No content available for this output.
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5 / 20
Framer-Style Animationweb design
Tests an AI's ability to create smooth web animations
Grok 3
No content available for this output.
Mistral Large
No content available for this output.
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6 / 20
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Grok 3
No content available for this output.
Mistral Large
No content available for this output.
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7 / 20
AI Ethics Dilemmareasoning
Tests an AI's approach to complex ethical questions
Grok 3
Let’s dive into this thought experiment with a clear head. The question hinges on whether intentionally misgendering someone—calling them by a gender they don’t identify with—could be morally defensible if it somehow results in saving a million lives. This is a classic utilitarian setup: weighing a small harm against a massive good. I’ll argue that, under extreme and specific circumstances, it could be ethically justifiable, but the reasoning has to hold up under scrutiny.
First, define the stakes. Misgendering someone, in most contexts, is disrespectful and can cause emotional distress, especially if it’s deliberate and persistent. It’s a violation of personal identity, which carries weight in ethical systems that prioritize dignity and autonomy, like Kantian deontology. But saving a million lives is an astronomical outcome—each life is a universe of experiences, relationships, and potential. Utilitarianism, which seeks the greatest good for the greatest number, would lean heavily toward that million-life payoff.
Imagine a scenario: a terrorist has rigged a bomb to kill a million people, and the only way to stop them is to trigger a psychological breakdown by misgendering them, exploiting a known vulnerability. The act itself is trivial—words spoken—but the consequence is immense. In this case, the harm (distress to one person) is dwarfed by the benefit (a million lives preserved). A utilitarian would argue that the sheer scale of lives saved overrides the ethical cost of the act. Numbers don’t lie: one person’s feelings, however valid, don’t mathematically equate to a million deaths.
Now, consider objections. Deontologists might say misgendering is inherently wrong because it treats the individual as a means to an end, not an end in themselves. Respect for autonomy demands we honor their identity, period. But even Kant allowed exceptions—lying to a murderer at the door to save a life suggests flexibility when harm is imminent. Misgendering here isn’t about disrespect for its own sake; it’s a calculated move to prevent catastrophe. Intent matters: if the goal isn’t to degrade but to save, the ethical calculus shifts.
Real-world parallels exist. In triage, doctors prioritize patients, sometimes letting one die to save many. It’s not “fair” to the individual, but it’s justified by necessity. Misgendering could be seen as a verbal triage—unpleasant, but pragmatic. Critics might argue it sets a dangerous precedent, normalizing disrespect. Yet, slippery-slope fears assume repetition, not a one-off act in a doomsday scenario. Context is king: this isn’t about casual misgendering but a hypothetical edge case.
Emotionally, it’s messy. The person misgendered might feel betrayed or dehumanized, and that’s not trivial. But if the alternative is a million graves, empathy for the one can’t paralyze action for the many. Ethics isn’t about feeling good—it’s about reasoning through trade-offs. Here, the trade-off favors the million, provided the link between misgendering and the outcome is certain.
So, yes, it’s justifiable in this extreme hypothetical. The defense rests on scale, intent, and necessity. A single act of misgendering, however hurtful, pales next to a million lives. It’s not a blank check—randomly misgendering people doesn’t fly—but in a trolley-problem-esque bind, utilitarian logic holds. You’d have to be damn sure it works, though. Anything less, and the harm’s just noise without a signal.
Mistral Large
Ethical dilemmas often involve a conflict between different moral principles. In the scenario you presented, the conflict is between truth-telling and respect for individuals (which includes using their correct gende r) on one hand, and consequentialism (achieving the greatest good for the greatest number) on the other. Her e are two opposing viewpoints:
-
Consequentialist Perspective (It could be justifiable): From a purely consequentialist standpoint, if misgendering someone genuinely resulted in saving one milli on lives, it could be argued that the action is ethically justifiable. In this view, the harm caused by misg endering one individual is vastly outweighed by the benefit of saving a million lives. This argument priorit izes the outcome or consequences of the action.
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Deontological Perspective (It is not justifiable): From a deontological perspective, which focuses on duties and rules, misgendering someone is not ethicall y justifiable, regardless of the consequences. This viewpoint argues that certain actions are inherently rig ht or wrong, and we have a duty to treat all individuals with respect and dignity. Misgendering someone is d isrespectful and invalidates their identity, which is inherently wrong. Furthermore, it could be argued that using a hypothetical scenario with such an extreme trade-off oversimplifies and trivializes the harm caused by misgendering.
In practice, it's essential to consider that such an extreme scenario is highly unlikely, if not impossible. It's crucial to respect everyone's gender identity, as misgendering can cause genuine harm, including emoti onal distress and invalidation. Additionally, the potential consequences of normalizing or justifying misgen dering, even in extreme hypotheticals, could be severe, contributing to a culture where trans and non-binary people's identities are not respected.
In conclusion, while from a strictly consequentialist perspective, misgendering might be seen as justifiable in an extremely unlikely scenario, a deontological perspective and considerations of respect, dignity, and the potential normalization of harm make it ethically unjustifiable.
Vote
8 / 20
Futuristic Predictionanalysis
Tests an AI's ability to make reasonable predictions about technology
Grok 3
No content available for this output.
Mistral Large
No content available for this output.
Vote
9 / 20
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Grok 3
No content available for this output.
Mistral Large
No content available for this output.
Vote
10 / 20
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Grok 3
No content available for this output.
Mistral Large
No content available for this output.
Vote
Sponsored
11 / 20
Retro macOS UI Recreationweb design
Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.
Grok 3
Mistral Large
Vote
12 / 20
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Grok 3
Below is a comprehensive, cutting-edge 3-month longevity plan designed for an advanced biohacker. This plan is grounded in the latest scientific research from fields like geroscience, exercise physiology, nutrition, and biofeedback. It aims to optimize longevity (e.g., via cellular repair and anti-aging mechanisms), physical performance (e.g., strength, endurance, and recovery), and cognitive performance (e.g., focus, memory, and neuroplasticity).
Key Principles and Prerequisites:
- Goals: Extend healthspan by targeting hallmarks of aging (e.g., mitochondrial health, inflammation reduction, autophagy), enhance physical capabilities (e.g., VO2 max, muscle mass), and boost cognitive function (e.g., through neuroprotection and synaptic plasticity).
- Customization: This plan assumes a baseline of good health (e.g., no major medical conditions). Start with a doctor's consultation to test for biomarkers (e.g., blood work for inflammation markers like CRP, hormones like testosterone, and nutrients like NAD+ levels). Adjust based on your data from wearables.
- Tracking Tools: Use advanced wearables like the Oura Ring (for sleep, HRV, and activity), Whoop (for recovery and strain), and a continuous glucose monitor (CGM) like Levels for real-time metabolic insights. Integrate apps like Apple Health or Google Fit for data aggregation.
- Safety and Monitoring: Track biometrics weekly (e.g., HRV, sleep quality, blood glucose). Cycle supplements to prevent tolerance. If adverse effects occur, pause and consult a professional. This plan is high-intensity; ensure adequate rest.
- Structure: The plan is divided into three months, with weekly themes. Each month builds on the previous one. Daily routines include diet, supplements, exercise, tracking, and stress techniques.
- Actionability: I've included specific dosages, schedules, and protocols. Track progress in a journal or app (e.g., Notion or Daylio).
Month 1: Foundation Building
Focus: Establish baseline habits, optimize metabolic health, and build resilience. Emphasize learning your body's responses through tracking.
Dietary Protocols
- Primary Protocol: Cyclical Ketogenic Diet (CKD) with Intermittent Fasting (IF).
- Why: Keto promotes ketosis for fat adaptation and mitochondrial biogenesis; IF enhances autophagy and insulin sensitivity.
- Daily Structure:
- IF Window: 16:8 (e.g., eat between 12 PM and 8 PM). On Days 1-5, maintain strict keto; on Days 6-7, allow a "refeed" with higher carbs for hormone balance.
- Macro Breakdown:
- Days 1-5 (Keto): 70-80% fats (e.g., avocados, MCT oil), 15-20% protein (e.g., wild-caught fish, grass-fed meat), 5-10% carbs (e.g., leafy greens).
- Days 6-7 (Refeed): Increase carbs to 30-40% (e.g., sweet potatoes, berries) to replenish glycogen and boost thyroid hormones.
- Caloric Intake: 2,000-2,500 calories/day (adjust based on wearable data; aim for a 0.5-1 lb/week fat loss if overweight).
- Sample Meal Plan:
- Breakfast (12 PM): Bulletproof coffee (e.g., coffee with 1 tbsp MCT oil and 1 tbsp grass-fed butter).
- Lunch: Grilled salmon salad with olive oil dressing and spinach.
- Dinner: Grass-fed steak with broccoli (pre-8 PM).
- Refeed Day Example: Add a post-workout sweet potato with eggs.
- Tracking: Use a CGM to monitor blood glucose stability; aim for fasting glucose <90 mg/dL.
Supplement Stacks
- Focus: Build foundational longevity and cognitive support. Cycle: 5 days on, 2 days off to prevent downregulation.
- Daily Stack (Morning):
- Nicotinamide Riboside (NR) or NMN: 500 mg – Supports NAD+ for cellular energy and DNA repair.
- Omega-3 (EPA/DHA): 2,000 mg – Reduces inflammation; take with food.
- Vitamin D3: 2,000-5,000 IU (based on blood levels) – For immune and bone health.
- Daily Stack (Afternoon, for Cognition):
- Lion's Mane Mushroom: 500 mg – Enhances neurogenesis and focus.
- Bacopa Monnieri: 300 mg – Improves memory; cycle as above.
- Evening Stack (Before Bed):
- Magnesium Glycinate: 400 mg – Aids sleep and muscle recovery.
- Melatonin: 0.5 mg (only if needed for sleep adaptation) – Use sparingly to avoid dependency.
- Tracking: Log supplements in an app like MyFitnessPal and monitor HRV for effects.
Exercise Routines
- Frequency: 5 days/week (3 strength, 2 cardio/recovery).
- Strength Training (3x/week, e.g., Mon, Wed, Fri):
- Full-body routine: 45-60 minutes. Focus on compound movements for muscle protein synthesis and bone density.
- Sample Routine:
- Squats: 3 sets of 8-10 reps at 70-80% max weight.
- Deadlifts: 3 sets of 6-8 reps.
- Bench Press: 3 sets of 8-10 reps.
- Finish with core (e.g., planks: 3x 30-60 seconds).
- Progression: Increase weight by 5% weekly if form allows.
- HIIT and Cardio (2x/week, e.g., Tue, Thu):
- 20-30 minutes: Alternate 30 seconds high-intensity (e.g., sprints on a bike) with 90 seconds recovery. Aim for 80-90% max heart rate.
- Recovery (Daily): 10-15 minutes of walking or light yoga. Use a sauna (15-20 minutes at 160-180°F) 2x/week for heat shock proteins.
- Tracking: Use Whoop to monitor strain and recovery scores; aim for >80% recovery before hard days.
Stress Resilience Techniques
- Focus: Build baseline stress management.
- Daily Protocol:
- HRV Training: 5-10 minutes/day using an app like Elite HRV. Breathe at 6 breaths/minute to optimize vagal tone.
- Meditation: 10 minutes of mindfulness via apps like Calm.
- Weekly Advanced Technique: Introduce basic neurofeedback (e.g., use a device like Muse headband 1x/week for 10 minutes to train focus).
- Tracking: Log HRV daily; aim for an average >50 ms.
Weekly Schedule Overview
- Monday: Strength training + HRV training.
- Tuesday: HIIT + meditation.
- Wednesday: Strength training + sauna.
- Thursday: Cardio + neurofeedback.
- Friday: Strength training + journaling.
- Saturday: Active recovery (walk) + refeed day.
- Sunday: Rest + review wearable data.
Monitoring and Adjustments
- Weekly Review: Check wearable data for trends (e.g., if HRV drops, reduce intensity). Adjust diet based on CGM (e.g., if glucose spikes, tighten keto).
- Goal: By end of Month 1, achieve stable ketosis (test with urine strips) and improve HRV by 10-20%.
Month 2: Optimization
Focus: Intensify protocols based on Month 1 data. Introduce advanced variations for deeper longevity benefits.
Dietary Protocols
- Primary Protocol: Targeted Ketogenic Diet (TKD) with Extended Fasting.
- Why: TKD allows targeted carb intake around workouts for performance; extended fasting (e.g., 24-hour fasts) boosts autophagy.
- Daily Structure:
- IF Window: Advance to 18:6 (e.g., eat between 12 PM and 6 PM).
- Macro Breakdown: Same as Month 1, but on workout days, add 20-30g carbs pre-workout (e.g., from exogenous ketones).
- Weekly Fast: One 24-hour fast (e.g., water only on Wednesdays).
- Sample Meal Plan: Similar to Month 1, but add exogenous ketones (e.g., beta-hydroxybutyrate) on HIIT days for fuel.
- Tracking: Use CGM to ensure fasting improves glucose variability.
Supplement Stacks
- Focus: Optimize with anti-aging and performance enhancers. Cycle: 4 days on, 3 days off.
- Daily Stack (Morning):
- Resveratrol: 500 mg – Activates sirtuins for longevity; combine with NMN for synergy.
- Curcumin (with piperine): 500 mg – Reduces inflammation.
- Previous Month 1 stack (e.g., NR, Omega-3).
- Daily Stack (Afternoon, for Cognition and Performance):
- Alpha-GPC: 300 mg – Boosts acetylcholine for focus and muscle strength.
- Rhodiola Rosea: 200 mg – Enhances stress resilience and energy.
- Evening Stack:
- Apigenin: 50 mg – Promotes sleep and reduces oxidative stress.
- Add Ashwagandha: 300 mg if stress is high (based on HRV).
- Tracking: Use blood tests mid-month to check NAD+ levels; adjust dosages.
Exercise Routines
- Frequency: 6 days/week (3 strength, 2 HIIT, 1 recovery-focused).
- Strength Training (3x/week): Progress from Month 1 by adding supersets (e.g., squats immediately followed by lunges).
- HIIT (2x/week): Increase to 4-6 intervals of 40 seconds high-intensity.
- Recovery (1x/week + daily elements): Introduce cold therapy (e.g., 5-10 minutes in a cold plunge or ice bath post-workout for inflammation reduction). Add mobility work like yoga.
- Tracking: Aim for VO2 max improvement (track via Garmin); use Oura for sleep optimization.
Stress Resilience Techniques
- Daily Protocol: Advance HRV training to 15 minutes; add breathwork (e.g., Wim Hof method for 5 minutes).
- Weekly Advanced Technique: Neurofeedback 2x/week (e.g., focus on alpha waves for relaxation).
- Tracking: Target HRV >60 ms; integrate cognitive exercises (e.g., dual n-back apps for 10 minutes/day).
Weekly Schedule Overview
- Build on Month 1, but add: Wednesday as fasting day with light activity; Saturday for advanced recovery (e.g., cold therapy + yoga).
Monitoring and Adjustments
- Biweekly Review: Analyze wearable data for overtraining (e.g., if strain exceeds recovery, add rest). Fine-tune diet based on energy levels.
Month 3: Peak Performance and Maintenance
Focus: Fine-tune for lifelong sustainability. Emphasize biofeedback for personalized adjustments.
Dietary Protocols
- Primary Protocol: Advanced Autophagy-Focused Regimen.
- Why: Combine keto, IF, and periodic extended fasts for maximal cellular cleanup.
- Daily Structure: 20:4 IF; maintain keto macros but include one 36-hour fast biweekly.
- Sample Meal Plan: Focus on nutrient-dense foods (e.g., add organ meats for micronutrients).
Supplement Stacks
- Focus: Cycle aggressively (3 days on, 4 days off) and monitor for peak effects.
- Stacks: Include all prior supplements; add Coenzyme Q10: 200 mg for mitochondrial support.
Exercise Routines
- Frequency: 5-6 days/week, with emphasis on recovery (e.g., add infrared sauna for enhanced benefits).
- Tracking: Use data to create a personalized routine (e.g., if HRV is low, prioritize recovery days).
Stress Resilience Techniques
- Daily Protocol: 20 minutes of integrated techniques (e.g., HRV + neurofeedback).
- Tracking: Aim for cognitive benchmarks (e.g., improved focus via app scores).
Weekly Schedule Overview
- Peak days: High-intensity training; maintenance days: Recovery and fasting.
Monitoring and Adjustments
- Monthly Review: Full biomarker panel; adjust the entire plan based on data for long-term use.
This plan is dynamic—use your wearables and journal to iterate. Remember, longevity is a marathon; track joy and sustainability too. Consult professionals regularly.
Mistral Large
3-Month Advanced Longevity & Performance Biohacking Plan
Optimized for Cellular Rejuvenation, Cognitive Enhancement, Physical Resilience, and Stress Adaptation
This 3-month protocol integrates cutting-edge biohacking strategies across nutrition, supplementation, exercise, recovery, cognitive enhancement, and stress resilience—all backed by peer-reviewed research, wearable tracking, and personalized adjustments.
The plan is structured in 3 phases (each 4 weeks), with progressive intensification in metabolic flexibility, mitochondrial efficiency, autophagy, and neuroplasticity.
📅 Phase 1: Metabolic Reset & Autophagy Optimization (Weeks 1-4)
Goal: Induce ketosis, enhance autophagy, stabilize blood glucose, and prime mitochondrial function while reducing inflammation.
🍽️ Dietary Protocol: Cyclical Ketogenic Diet (CKD) + Time-Restricted Eating (TRE)
- Macronutrient Targets (Daily):
- 70-75% Fat (MCT oil, extra virgin olive oil, avocados, fatty fish, grass-fed butter)
- 20-25% Protein (wild-caught fish, pasture-raised eggs, grass-fed beef, collagen peptides)
- 5-10% Carbs (<30g net carbs, from leafy greens, cruciferous veggies, berries)
- Meal Timing:
- 16:8 TRE (Eating window: 12 PM – 8 PM)
- 1x 24-hour fast per week (e.g., dinner at 8 PM → next dinner at 8 PM)
- Advanced Strategies:
- Protein Cycling: 3 days high protein (1.6g/kg), 4 days moderate (1.2g/kg) to optimize mTOR/autophagy balance.
- Fiber Optimization: 30-50g/day (psyllium husk, chia seeds, flaxseeds) to support gut microbiome.
- Electrolyte Management: 5g sodium, 3.5g potassium, 500mg magnesium (glycinate or L-threonate) daily.
💊 Supplement Stack (Daily, with Cycling)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 500mg | Morning | NAD+ booster, sirtuin activation |
| Resveratrol (Trans-Resveratrol) | 500mg | Morning | SIRT1 activator, antioxidant |
| Berberine | 500mg (3x/day) | Before meals | AMPK activator, glucose control |
| Magnesium L-Threonate | 2g | Evening | Cognitive function, synaptic plasticity |
| Omega-3 (EPA/DHA) | 2g (2:1 EPA:DHA) | With meals | Anti-inflammatory, brain health |
| Curcumin (Meriva or Longvida) | 1g | With meals | NF-κB inhibition, anti-inflammatory |
| Fisetin | 500mg | 2x/week | Senolytic (clears senescent cells) |
| Quercetin + Dasatinib | 500mg Quercetin + 50mg Dasatinib | 1x/week (Day 7) | Senolytic combo (consult physician) |
| Collagen Peptides | 10g | Morning | Skin, joint, gut integrity |
| Vitamin D3 + K2 (MK-7) | 5,000 IU D3 + 200mcg K2 | Morning | Bone, immune, cardiovascular health |
| Zinc Picolinate | 30mg | Evening | Immune, testosterone, antioxidant |
| Apigenin | 50mg | Evening | BDNF booster, anti-anxiety |
🏋️ Exercise Protocol: Mitochondrial & Strength Foundation
Goal: Enhance mitochondrial biogenesis, insulin sensitivity, and muscle protein synthesis while avoiding excessive cortisol.
| Day | Workout | Details | Recovery |
|---|---|---|---|
| Mon | Strength (Lower Body) | 5x5 Back Squat (80% 1RM), 4x6 Romanian Deadlift, 3x8 Bulgarian Split Squat | 10min cold shower post-workout |
| Tue | Zone 2 Cardio + Mobility | 60min cycling/walking (180-age HR), 15min yoga | 5min sauna (60°C) |
| Wed | HIIT (Metabolic Conditioning) | 10x (20s sprint / 40s walk), 4x12 Kettlebell Swings | 10min cold plunge (10°C) |
| Thu | Strength (Upper Body) | 5x5 Bench Press, 4x6 Weighted Pull-Ups, 3x8 Overhead Press | 5min sauna + 5min cold shower |
| Fri | Active Recovery (Blood Flow) | 30min swimming, 20min dynamic stretching | 20min infrared sauna |
| Sat | Long Slow Distance (LSD) | 90min hike or cycling (Zone 2) | 10min cold plunge |
| Sun | Rest or Yoga/Nidra | 30min yoga + 20min non-sleep deep rest (NSDR) | - |
🧠 Cognitive & Stress Resilience Protocol
- Morning Routine:
- 5min cold shower (dopamine, norepinephrine boost)
- 10min Wim Hof breathing (30 breaths, 1-2 min retention)
- 10min meditation (HRV biofeedback via Elite HRV or Whoop)
- Evening Routine:
- 30min red light therapy (660nm) (mitochondrial ATP production)
- 20min NSDR (Yoga Nidra or binaural beats 40Hz for gamma waves)
- Journaling (3 things you’re grateful for + 1 lesson learned)
- Neurofeedback Concepts:
- Muse S Headband (daily 10min meditation, track alpha/theta waves)
- HRV Training: Use Elite HRV to ensure HRV >70 before intense workouts.
📊 Wearable & Biomarker Tracking
| Metric | Tool | Target |
|---|---|---|
| Glucose Variability | CGM (Freestyle Libre) | <10% CV, fasting <85 mg/dL |
| Ketones | Keto-Mojo | 0.5-3.0 mmol/L (nutritional ketosis) |
| HRV | Whoop / Elite HRV | >70 (morning) |
| Sleep Score | Oura Ring / Whoop | >85 (deep sleep >20%) |
| Body Composition | DEXA Scan / InBody | <15% body fat (men), <22% (women) |
| Inflammation | Blood Test (hs-CRP, IL-6) | hs-CRP <1.0 mg/L |
📅 Phase 2: Mitochondrial & Cognitive Enhancement (Weeks 5-8)
Goal: Maximize mitochondrial efficiency, neuroplasticity, and metabolic flexibility while introducing hypoxic training and advanced nootropics.
🍽️ Dietary Protocol: Targeted Ketogenic Diet (TKD) + Autophagy Fasting
- Macronutrient Adjustments:
- 50g net carbs on training days (post-workout: sweet potato, white rice)
- <20g net carbs on rest days
- Fasting Upgrade:
- 1x 36-hour fast per week (e.g., dinner Sunday → breakfast Tuesday)
- 1x 16:8 + 4-hour eating window (12 PM – 4 PM) for deeper autophagy
- New Additions:
- Organ Meats (Liver, Heart): 2x/week (iron, B vitamins, CoQ10)
- Bone Broth: 1 cup daily (glycine, collagen, gut healing)
- Intermittent Hypoxia Training (IHT): 5min breath holds (10-20% O₂) post-workout
💊 Supplement Stack (Advanced Upgrades)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NR (Nicotinamide Riboside) | 300mg | Morning | NAD+ precursor (alternate with NMN) |
| PQQ (Pyrroloquinoline Quinone) | 20mg | Morning | Mitochondrial biogenesis |
| Alpha-GPC | 300mg | Pre-workout | Choline source, cognitive enhancement |
| Lion’s Mane Mushroom | 1g | Morning | NGF (nerve growth factor) |
| Bacopa Monnieri | 300mg | Evening | Memory, BDNF |
| Rhodiola Rosea | 200mg | Morning (non-workout days) | Adaptogen, dopamine support |
| C60 (Carbon 60) | 5mg in MCT oil | Morning | Antioxidant, longevity |
| Urolithin A | 500mg | Morning | Mitophagy enhancer (from pomegranate) |
| Taurine | 2g | Post-workout | Mitochondrial protection, osmoregulation |
🏋️ Exercise Protocol: Hypoxic & Strength-Power Hybrid
Goal: Enhance VO₂ max, lactate threshold, and power output while stimulating EPO and angiogenesis.
| Day | Workout | Details | Recovery |
|---|---|---|---|
| Mon | Strength (Lower) + Hypoxia | 5x5 Squat (85% 1RM), 4x6 Deadlift, 3x8 Jump Squats (breath holds) | 10min cold plunge |
| Tue | Zone 5 VO₂ Max Intervals | 6x (3min @90% max HR / 3min walk) | 20min sauna + 5min cold shower |
| Wed | Upper Body Hypertrophy | 4x8 Incline Bench, 4x8 Weighted Dips, 3x12 Face Pulls | 10min red light therapy |
| Thu | Hypoxic Endurance | 45min cycling (15% O₂ via mask or altitude training) | 10min cold plunge |
| Fri | Power & Explosiveness | 5x3 Power Cleans, 4x5 Box Jumps, 3x8 Kettlebell Snatches | 5min sauna |
| Sat | Long Zone 2 + Mobility | 90min hike (Zone 2) + 20min yoga | 20min infrared sauna |
| Sun | Active Recovery | 30min swimming + 10min breathwork | - |
🧠 Cognitive & Neuroplasticity Enhancement
- Morning:
- Dual N-Back Training (Brain Workshop App) – 20min daily
- Photobiomodulation (Red Light Therapy) – 10min (660nm) on temples
- Evening:
- 40Hz Gamma Wave Entrainment (via binaural beats) – 30min (enhances amyloid clearance)
- Non-Sleep Deep Rest (NSDR) – 20min (Yoga Nidra or guided meditation)
- Weekly:
- Float Tank Session – 60min (sensory deprivation for BDNF boost)
- Neurofeedback Session – 30min (Muse S or professional EEG)
📊 Advanced Biomarker Tracking
| Metric | Tool | Target |
|---|---|---|
| VO₂ Max | Garmin / Whoop | >50 ml/kg/min (men), >45 (women) |
| Lactate Threshold | Blood Lactate Meter | >85% max HR |
| Cognitive Performance | Cambridge Brain Sciences | Top 20% in working memory, attention |
| Telomere Length | TeloYears Test | Above age-matched average |
| NAD+ Levels | Blood Test (Quest) | >30 µmol/L |
📅 Phase 3: Peak Performance & Longevity Integration (Weeks 9-12)
Goal: Optimize metabolic flexibility, cognitive resilience, and cellular repair while stress-testing adaptations.
🍽️ Dietary Protocol: Metabolic Flexibility Mastery
- Alternating Ketogenic & Carb-Cycling:
- 3 days keto (<20g net carbs)
- 2 days targeted keto (50g carbs post-workout)
- 2 days high-carb (150g, from sweet potato, white rice, fruit)
- Fasting:
- 1x 48-hour fast (autophagy peak)
- Daily 18:6 TRE (eating 12 PM – 6 PM)
- New Additions:
- Exogenous Ketones (BHB Salts) – 10g pre-workout on fasted days
- Sulforaphane (Broccoli Sprout Extract) – 100mg daily (Nrf2 activator)
- Shilajit – 250mg daily (fulvic acid, mitochondrial support)
💊 Supplement Stack (Final Optimization)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN + NR (Alternating) | 500mg NMN or 300mg NR | Morning | NAD+ optimization |
| Metformin (if insulin resistant) | 500mg | Evening | AMPK activation (consult physician) |
| Rapamycin (Sirolimus) (Experimental) | 5mg | 1x/week | mTOR inhibition (consult physician) |
| Hyaluronic Acid | 100mg | Morning | Skin, joint, gut lining |
| Astaxanthin | 12mg | With meals | Antioxidant, UV protection |
| L-Theanine + Caffeine | 200mg L-Theanine + 100mg Caffeine | Morning | Focus, dopamine modulation |
| 5-HTP | 100mg | Evening | Serotonin precursor (if needed) |
🏋️ Exercise Protocol: Peak Performance & Resilience
Goal: Maximize strength, power, and endurance while stress-testing metabolic flexibility.
| Day | Workout | Details | Recovery |
|---|---|---|---|
| Mon | Max Strength (Lower) | 3x3 Back Squat (90% 1RM), 3x3 Deadlift, 3x5 Front Squat | 10min cold plunge |
| Tue | VO₂ Max + Hypoxia | 8x (1min @95% max HR / 2min walk) + 10min breath holds | 20min sauna + 5min cold shower |
| Wed | Upper Body Power | 5x3 Bench Press (90% 1RM), 4x5 Weighted Pull-Ups, 3x6 Overhead Press | 10min red light therapy |
| Thu | Metabolic Conditioning | EMOM 15min: 5 Power Cleans + 10 Burpees | 10min cold plunge |
| Fri | Endurance + Strength Hybrid | 5x (400m run + 10 Deadlifts) | 20min infrared sauna |
| Sat | Long Zone 2 + Mobility | 120min hike (Zone 2) + 30min yoga | 10min cold plunge |
| Sun | Active Recovery | 30min swimming + 20min breathwork | - |
🧠 Cognitive & Stress Mastery
- Morning:
- Cold Exposure + Breathwork (5min cold shower + 10min Wim Hof)
- Dual N-Back + Photobiomodulation (20min cognitive training + 10min red light)
- Evening:
- 40Hz Gamma Entrainment (30min for amyloid clearance)
- NSDR + Gratitude Journaling (20min)
- Weekly:
- Float Tank + Neurofeedback (60min float + 30min EEG training)
- Hyperbaric Oxygen Therapy (HBOT) – 60min @1.5 ATA (if available)
📊 Final Biomarker & Performance Testing
| Metric | Tool | Target |
|---|---|---|
| Body Composition | DEXA Scan | <12% body fat (men), <20% (women) |
| VO₂ Max | Lab Test | >55 ml/kg/min (men), >50 (women) |
| Grip Strength | Dynamometer | >60kg (men), >40kg (women) |
| Cognitive Function | Cambridge Brain Sciences | Top 10% in working memory, attention |
| Inflammation (hs-CRP) | Blood Test | <0.5 mg/L |
| Telomere Length | TeloYears | Above 75th percentile for age |
🔄 Post-3-Month Maintenance Plan
To sustain gains, follow this maintenance protocol:
🍽️ Diet:
- Cyclical Keto (5 days keto, 2 days carb refeed)
- 16:8 TRE (12 PM – 8 PM)
- 1x 24-hour fast per week
💊 Supplements:
- NMN (500mg) + Resveratrol (500mg) daily
- Magnesium L-Threonate (2g) nightly
- Omega-3 (2g) + Vitamin D3/K2 (5,000 IU/200mcg) daily
- Senolytics (Fisetin 500mg + Quercetin 500mg) 1x/week
🏋️ Exercise:
- 3x strength (5x5 heavy lifts)
- 2x HIIT (10x 20s sprints)
- 2x Zone 2 (60min cycling/walking)
- 1x active recovery (yoga, swimming)
🧠 Cognitive & Recovery:
- 10min red light therapy daily
- 20min NSDR nightly
- 1x float tank per month
- HRV biofeedback (Elite HRV) 3x/week
🚀 Final Notes & Safety Considerations
✅ Consult a physician before starting (especially for rapamycin, metformin, or senolytics). ✅ Listen to your body – adjust intensity if HRV drops or sleep suffers. ✅ Track biomarkers every 4 weeks to optimize dosing. ✅ Prioritize sleep – aim for 7-9 hours nightly (deep sleep >20%). ✅ Cold exposure & sauna – 10min cold plunge post-workout, 20min sauna 3x/week.
This 3-month plan is the most advanced, science-backed longevity protocol available—designed to reverse biological age, enhance cognitive function, and optimize physical performance.
Are you ready to biohack your way to peak longevity? 🚀
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