Comprehensive 3-Month Longevity Biohacking Plan
Introduction and Assumptions
This plan is designed for an advanced biohacker (healthy adult, age 30-50, no major medical conditions) aiming to optimize longevity markers (e.g., NAD+ levels, inflammation, telomere length proxies via HRV/sleep), physical performance (VO2 max, strength, metabolic flexibility), and cognitive performance (focus, memory, neuroplasticity). It's evidence-based, drawing from studies on caloric restriction mimetics (e.g., rapamycin), senolytics (e.g., dasatinib + quercetin), NAD+ precursors (e.g., NMN trials), and protocols from experts like Peter Attia, Andrew Huberman, and Bryan Johnson.
Key Principles:
- Progressive phasing: Month 1 (Foundation: Build habits, baseline metrics), Month 2 (Optimization: Intensify, personalize via data), Month 3 (Peak & Sustain: Advanced tweaks, maintenance protocols).
- Personalization via tracking: Use wearables for real-time adjustments.
- Safety first: Consult a physician before starting. Get baseline bloodwork (CBC, CMP, lipids, HbA1c, hs-CRP, fasting insulin, homocysteine, vitamin D, hormones). Retest end of Months 1 & 3. Monitor for side effects (e.g., GI upset from supps).
- Caloric intake: 2,200-2,800 kcal/day (adjust via DEXA/body comp scan). 80/20 macro flexibility for adherence.
- Sleep goal: 7-9 hours/night, 95%+ efficiency.
Required Gear (invest ~$1,500):
| Category | Tools | Purpose |
|---|
| Wearables | Oura Ring Gen3 or Whoop 4.0 | Sleep, HRV, recovery, strain |
| Glucose | Levels or Dexcom G7 CGM | Metabolic health, food responses |
| Fitness | Garmin/Apple Watch + power meter (e.g., Stages for bike) | VO2 max, zones, rPE |
| Cognitive | Muse 2 headband or Emotiv Insight | Neurofeedback, meditation |
| Other | Sauna blanket (HigherDOSE), ice bath tub, red light panel (Joovv) | Heat/cold therapy |
Tracking Protocol:
- Daily: Log HRV (morning via Oura/Elite HRV app), glucose spikes (<140 mg/dL post-meal), subjective energy/mood (1-10 scale via app like Reflect).
- Weekly: Weigh-in, tape measure, 1RM tests, blood pressure.
- Monthly: DEXA scan, VO2 max test (lab or estimated via Garmin), cognitive battery (e.g., BrainHQ app).
Nutrition Protocol
Base: Cyclical ketogenic (keto 5 days/week, carb refeed 2 days for glycogen/muscle). Emphasizes whole foods, autophagy via fasting. Time-restricted eating (TRE): 16:8 window (12pm-8pm eat).
| Month | Diet Variation | Fasting Regimen | Macros (per day) | Key Meals Example |
|---|
| 1 | Standard Keto | 16:8 daily; 1x 24h fast (Sun) | 70% fat, 25% protein, 5% carb (<30g net) | Breakfast skip; Lunch: Ribeye + broccoli rabe (avocado oil); Dinner: Salmon + kale salad; Snacks: Macadamia nuts |
| 2 | Targeted Keto (TKD) | 16:8 + 1x 36h fast (alternate weeks); 5:2 (500kcal Tue/Fri) | 65% fat, 25% protein, 10% carb (20-50g pre/post workout) | Add 25g dextrose/cyclodextrin pre-HIIT; Carb-up Sat: Sweet potato + berries |
| 3 | Cyclical Keto (CKD) | 18:6 TRE; 2x 48h fasts (under supervision); OMAD 2x/week | 60% fat, 25% protein, 15% carb (100g refeed days) | Refeed Sun: Grass-fed steak + quinoa; Daily: Bulletproof coffee (C8 MCT + butter) to start window |
Hydration: 4L water + electrolytes (LMNT or homemade: 1/4 tsp salt + 1g potassium citrate). Coffee/tea: 400mg caffeine max.
Avoid: Seed oils, processed foods, alcohol (1 drink/month max).
Supplement Stack
Cycling prevents tolerance/downregulation. Source pharma-grade (e.g., Renue by Science, DoNotAge). Total cost ~$300/month.
| Category | Stack | Dosages & Timing | Cycling | Rationale (Key Studies) |
|---|
| NAD+ Longevity | NMN 1g + Resveratrol 1g + Pterostilbene 250mg | AM sublingual NMN; PM resv/ptero w/fatty meal | 5 days on/2 off | Boosts NAD+ (Imai 2021); SIRT1 activation (Sinclair lab) |
| Senolytics | Fisetin 1.5g + Quercetin 1g + Dasatinib 100mg (Rx) | Days 1-3 of each month (w/fat) | Monthly pulse (3 days) | Clears senescent cells (Kirkland 2019); 30% lifespan extension in mice |
| Mitochondria | PQQ 20mg + CoQ10 200mg + ALA 600mg | AM w/breakfast | Continuous | mtDNA biogenesis (Harris 2013); ROS reduction |
| Cognitive | Lion's Mane 2g + Bacopa 300mg + Uridine 250mg + DHA 2g | AM Lion's/Bacopa; PM uridine/DHA | 6 weeks on/1 off | NGF boost (Mori 2009); Synaptic plasticity |
| Performance/Recovery | Creatine 5g + Beta-Alanine 3.2g + Taurine 3g + Glycine 5g (bedtime) | Post-workout creatine/beta-ala; PM taurine/glycine | Continuous | ATP/muscle carnosine; Sleep quality (Yamadera 2007) |
| Month 3 Add-On | Rapamycin 6mg (Rx, w/doctor) | Weekly (Fri PM) | Monthly off-week | mTOR inhibition (autophagy; Mannick 2018 trial) |
Stack Summary Table (Daily Baseline):
| Time | Supplements |
|---|
| Wake | NMN 1g sublingual |
| 12pm (w/lunch) | PQQ/CoQ10/ALA/Creatine/Beta-Ala/Lion's/Bacopa |
| 6pm (w/dinner) | Resv/Ptero/DHA/Uridine/Taurine |
| Bed | Glycine 5g |
Exercise Routine
5-6 days/week, 45-90 min sessions. Progressive overload: +5% load/volume weekly. Rest based on Whoop recovery score (> green = train hard).
| Day | Focus | Month 1 | Month 2 | Month 3 |
|---|
| Mon | Strength A (Push) | 3x8-10: Bench, OHP, Dips; 3x12 Triceps | Add 20% load; Superset | + Dropsets; 4x |
| Tue | Zone 2 Cardio + Mobility | 45min LISS (bike 65-75% max HR); Yoga 20min | 60min; Add rucking | 75min; Trail run |
| Wed | HIIT | 4x4 Tabata (bike sprints: 30s on/90s off) | 6x4; Add EMOM burpees | 8x4; VO2 max test |
| Thu | Strength B (Pull/Legs) | 3x8 Deadlift, Pull-ups, Squats; 3x12 Calves | +Paused reps; Lunges | +Cluster sets; Bulgarian splits |
| Fri | Active Recovery | 30min walk + sauna (20min 180°F) + 3min cold plunge | Ice bath 5min + breathwork | Red light 20min + float tank |
| Sat | Full Body + HIIT | Circuit: 4 rounds (Kettlebell swings, push-ups, rows, box jumps) | Add weights; 20min AMRAP | Competition sim: Murph WOD |
| Sun | Rest/Fast | Light walk; Foam roll | Optional neurofeedback | Bloodwork/review |
Metrics to Track:
- Strength: Log 1RMs (bench, squat, deadlift).
- Cardio: Zone 2 (nose breathable), HIIT (rPE 8-9/10).
- Recovery: 10-15min sauna/ice 3x/week; Contrast showers daily.
Stress Resilience & Cognitive Optimization
Daily (15-30min):
- Morning Ritual: 10min box breathing (4-4-4-4) via Elite HRV app. Target HRV >60ms.
- HRV Training: 5min resonance breathing (6 breaths/min). If <baseline, deload exercise.
- Meditation/Neurofeedback: 20min Muse sessions (focus on calm state). Progress to alpha wave training.
- Evening Wind-Down: No screens post-8pm. 432Hz binaural beats + magnesium glycinate 400mg (if not in stack).
Weekly:
- Journal: Gratitude + wins (Sun).
- Cold exposure: 2-3min ice bath (build tolerance).
Cognitive Drills:
- Dual N-back (app: Brain Workshop, 20min 3x/week).
- Language (Duolingo 15min/day) for neuroplasticity.
Sleep Stack (if Oura readiness <80%):
- Blackout room, 65°F, earplugs.
- Add Apigenin 50mg + Theanine 200mg bedtime.
Monthly Milestones & Adjustments
| Month | Goals | Adjustments |
|---|
| 1: Foundation | HRV +10%, Glucose AUC <100, Sleep 8hrs avg, Strength +10% | Baseline all metrics. If GI issues, halve supps. |
| 2: Optimization | VO2 max +5%, Inflammation (CRP) -20%, Senolytic pulse | Data-driven: High glucose foods → cut; Low HRV → more recovery. |
| 3: Peak | All metrics +15-20% cumulative; Rapamycin intro | Test & tweak for life: e.g., if keto stalls, add CKM (carnivore-keto hybrid). Taper intensity week 4. |
Potential Roadblocks & Fixes:
- Keto flu: Bone broth + electrolytes.
- Plateaus: Deload week 4 each month.
- Adherence: 80% rule; gamify via Streaks app.
Expected Outcomes (based on similar protocols):
- 5-10% body fat loss.
- 10-20% performance gains.
- Measurable longevity shifts (e.g., lower epigenetic age via TruAge test).
Track everything in a Notion dashboard or Cronometer. Reassess post-3 months for 6-month extension. This is your blueprint—iterate ruthlessly with data!