Below is a comprehensive, cutting-edge 3-month longevity plan designed specifically for a biohacker aiming to optimize longevity (e.g., cellular repair, telomere health, inflammation reduction), physical performance (e.g., strength, endurance, recovery), and cognitive performance (e.g., focus, memory, neuroplasticity). This plan draws from the latest research in biohacking, longevity science (e.g., inspired by David Sinclair's work on sirtuins and NAD+), and performance optimization (e.g., protocols from Huberman Lab and Rhonda Patrick).
Important Assumptions and Disclaimers
- Target Audience: Assumes you're a healthy adult (25-50 years old) with no major medical conditions. If you have health issues, consult a physician before starting. Get baseline bloodwork (e.g., via InsideTracker or a lab: include CRP for inflammation, fasting insulin, telomere length if possible, NAD+ levels, VO2 max).
- Personalization: This is a template—adjust based on your baseline (e.g., via wearables). Track progress weekly.
- Safety: Supplements can interact; cycle to prevent tolerance. Fasting isn't for everyone (e.g., avoid if underweight or pregnant). Monitor for side effects.
- Resources Needed: Wearables (Oura Ring or Whoop for HRV/sleep; Garmin for fitness; CGM like Levels for blood sugar). Apps: MyFitnessPal for diet, Zero for fasting, Insight Timer for meditation.
- Overall Goals: By Month 3, aim for: 10-15% body fat reduction, 20% HRV improvement, enhanced VO2 max, better sleep scores (90+ on Oura), and subjective cognitive gains (e.g., via brain training apps like Lumosity).
The plan is divided into three monthly phases: Foundation (Month 1) for building habits and baselines; Optimization (Month 2) for intensifying protocols; Integration (Month 3) for peaking and sustainability. Each phase includes detailed sections on diet, supplements, exercise, tracking, stress resilience, and other biohacks.
Month 1: Foundation Building
Focus: Establish metabolic flexibility, baseline tracking, and gentle introductions to protocols. Goal: Reduce inflammation, improve sleep, and build resilience without overload.
Dietary Protocol
- Base Diet: Cyclical Ketogenic Diet (CKD) variation—5 days strict keto (under 50g carbs/day, 70-80% fats, 15-20% protein, 5-10% carbs) + 2 carb refeed days (150-300g carbs from whole foods like sweet potatoes, quinoa) to support thyroid function and prevent keto adaptation fatigue.
- Daily Macros (for 2000kcal baseline; adjust via app): 150-180g fat, 80-100g protein, 20-50g carbs on keto days.
- Sample Daily Meal Plan:
- Breakfast: Bulletproof coffee (coffee + 1 tbsp MCT oil + 1 tbsp grass-fed butter) + 2 eggs with avocado.
- Lunch: Grilled salmon (6oz) with broccoli and olive oil dressing.
- Dinner: Grass-fed steak (6oz) with kale salad and macadamia nuts.
- Snacks: Handful of almonds or celery with almond butter.
- Refeed Days (e.g., weekends): Add berries, oats, or rice; focus on anti-inflammatory foods (e.g., blueberries for polyphenols).
- Fasting Regimen: Time-Restricted Eating (TRE) 16:8 window (e.g., eat 12pm-8pm). One 24-hour fast per week (water, black coffee, electrolytes only) to promote autophagy.
- Hydration: 3-4L water/day + electrolytes (e.g., LMNT packets: 1g sodium, 200mg potassium).
Supplement Stack
Cycle: Take daily unless noted; split doses AM/PM. Source high-quality (e.g., Thorne, Life Extension).
- Longevity Stack: NMN (500mg/day AM for NAD+ boosting; cycle 5 days on/2 off) + Resveratrol (250mg/day with fat for bioavailability) + Fisetin (100mg/day as a senolytic to clear senescent cells).
- Performance Stack: Creatine monohydrate (5g/day post-workout) + Beta-Alanine (3g/day for endurance) + Omega-3 (2g EPA/DHA from fish oil).
- Cognitive Stack: Lion's Mane (1g/day for neurogenesis) + Bacopa Monnieri (300mg/day for memory).
- Recovery/Support: Magnesium glycinate (400mg PM for sleep) + Vitamin D3 (2000IU/day if deficient) + Curcumin (500mg/day with black pepper for anti-inflammation).
Exercise Routine
- Weekly Schedule (45-60 min sessions, 5 days/week; rest or light walks on off days):
- Days 1,3,5: Strength Training (full-body; 3 sets of 8-12 reps): Squats, deadlifts, bench press, rows. Use progressive overload (increase weight 5% weekly).
- Days 2,4: HIIT (20-30 min): 30s sprint/30s rest x 8 rounds (e.g., bike or burpees). Include 10 min zone 2 cardio (easy jog at 60-70% max HR).
- Recovery: Daily 10 min mobility (yoga poses) + foam rolling.
- Personalization: Track via Garmin—aim for 150-200 active minutes/week. If beginner, reduce intensity.
Advanced Wearable Tracking
- Devices: Oura Ring (sleep/HRV) + Whoop (strain/recovery) + Levels CGM (blood glucose).
- Daily Metrics: Monitor HRV (aim >50ms), sleep (7-9 hours, >85% efficiency), resting HR (<60bpm), blood glucose (stable 70-100mg/dL).
- Weekly Review: Log in a journal—adjust if HRV drops (e.g., add rest day).
Stress Resilience Techniques
- HRV Training: 10 min/day resonant breathing (via Elite HRV app: 6 breaths/min to boost parasympathetic tone).
- Neurofeedback Concepts: Use Muse headband (10 min/day meditation sessions) for alpha wave training to enhance focus.
- Daily Practice: 5 min gratitude journaling + evening wind-down (no screens 1 hour before bed).
Other Biohacks
- Sleep Optimization: 10-6 sleep window; black-out room, 68°F temp. Aim for 90+ Oura score.
- Cold Exposure: 3 min cold shower (50°F) 3x/week for dopamine and brown fat activation.
- Weekly Check-In: Blood pressure, weight, and subjective energy (1-10 scale).
Month 2: Optimization
Focus: Intensify for metabolic and neural adaptations. Build on Month 1 baselines—expect improved energy and focus. Goal: Enhance mitochondrial function, muscle hypertrophy, and cognitive sharpness.
Dietary Protocol
- Base Diet: Targeted Ketogenic Diet (TKD) variation—strict keto base + 20-30g carbs pre/post-workout (e.g., from glucose tabs or fruit) for performance without breaking ketosis. Increase protein to 1.6g/kg body weight for muscle preservation.
- Sample Adjustments: Add exogenous ketones (e.g., 10g BHB salts pre-HIIT) on training days.
- Macros: 160-200g fat, 100-120g protein, 30-60g carbs (targeted).
- Fasting Regimen: Extend to 18:6 TRE daily. One 36-hour fast bi-weekly (e.g., dinner to breakfast +1 day) with bone broth for electrolytes to amplify AMPK activation and longevity pathways.
- Advanced Twist: Incorporate polyphenol-rich foods (e.g., 1 cup berries on refeed) for sirtuin activation.
Supplement Stack
Cycle: Introduce rotations; e.g., week 1-2 full stack, week 3-4 reduce NMN to 250mg.
- Longevity Stack: Add Spermidine (1mg/day from wheat germ extract for autophagy) + Quercetin (500mg/day as senolytic; take with Fisetin on fasting days).
- Performance Stack: Add Citrulline Malate (6g pre-workout for nitric oxide) + Beetroot extract (500mg for endurance).
- Cognitive Stack: Rotate in Alpha-GPC (300mg/day for choline) + Phosphatidylserine (200mg/day for cortisol control).
- Recovery/Support: Add Ashwagandha (600mg/day for stress) + CoQ10 (200mg/day for mitochondrial health).
Exercise Routine
- Weekly Schedule (60-75 min sessions, 6 days/week):
- Days 1,4: Strength (upper/lower split; 4 sets of 6-10 reps): Focus on compounds + accessories (e.g., pull-ups, lunges).
- Days 2,5: HIIT (30-40 min): Tabata-style (20s max effort/10s rest x 8) + 15 min zone 2 (e.g., rowing).
- Days 3,6: Active Recovery—30 min yoga or Pilates + 10 min sauna (if available) for heat shock proteins.
- Personalization: Use Whoop strain score—keep under 15/21 daily; if >18, deload.
- Progression: Add drop sets or supersets for hypertrophy.
Advanced Wearable Tracking
- Metrics Expansion: Track ketones (via urine strips or blood meter; aim 0.5-3.0mmol/L). Use CGM to ensure <140mg/dL spikes post-carb.
- Data Integration: Sync to app like TrainingPeaks—analyze trends (e.g., correlate low HRV with poor sleep for adjustments).
- Biomarker Check: Mid-month bloodwork for inflammation markers.
Stress Resilience Techniques
- HRV Training: Advance to biofeedback games (e.g., HeartMath app: 15 min/day to train coherence).
- Neurofeedback: Incorporate binaural beats (via Brain.fm app) during work for theta wave enhancement (20 min/day).
- Daily Practice: 10 min box breathing (4-7-8 technique) + progressive muscle relaxation PM.
Other Biohacks
- Heat Therapy: 20 min infrared sauna 3x/week for detoxification and HSP70 activation.
- Peptide Intro: If accessible (under medical supervision), add BPC-157 (250mcg/day sublingual) for recovery—cycle 2 weeks on/2 off.
- Cognitive Training: 15 min/day Lumosity for neuroplasticity.
Month 3: Integration and Peak Performance
Focus: Fine-tune for sustainability and peak outputs. Goal: Lock in habits for long-term longevity while pushing performance boundaries.
Dietary Protocol
- Base Diet: Flexible Keto—alternate strict keto (4 days), TKD (2 days), and one higher-carb day (200g from veggies/starches) for metabolic flexibility. Emphasize longevity foods (e.g., olive oil, fatty fish, cruciferous veggies).
- Macros: Flexible—monitor via CGM; prioritize nutrient density.
- Fasting Regimen: 20:4 TRE daily. One 48-hour fast (with medical OK) at month start for deep autophagy; otherwise, weekly 24-hour.
- Advanced Twist: Add fermented foods (e.g., kimchi daily) for gut microbiome optimization.
Supplement Stack
Cycle: Taper for sustainability—e.g., reduce NMN to 250mg 3x/week.
- Longevity Stack: Add Pterostilbene (100mg/day as resveratrol alternative) + cycle senolytics (Fisetin/Quercetin every other week).
- Performance Stack: Add HMB (3g/day for muscle preservation) + rotate in Cordyceps (1g/day for VO2 max).
- Cognitive Stack: Add Rhodiola Rosea (200mg/day for focus) + cycle nootropics (e.g., week off Bacopa).
- Recovery/Support: Add Collagen peptides (10g/day) + Zinc (30mg/day for immunity).
Exercise Routine
- Weekly Schedule (60-90 min, 5-6 days/week with deload week if needed):
- Days 1,3,5: Strength (periodized: week 1 heavy, week 2 volume) + 10 min plyometrics.
- Days 2,4: HIIT (40 min: intervals + finishers like kettlebell swings) + 20 min zone 5 (max effort bursts).
- Days 6: Recovery—hiking or light swim + cryotherapy (if available) for inflammation.
- Personalization: Aim for VO2 max test (via Garmin) improvement; incorporate VO2 intervals.
Advanced Wearable Tracking
- Metrics: Focus on trends—aim for HRV >60ms, ketones >1.0mmol/L consistently, sleep latency <15 min.
- AI Integration: Use apps like Eight Sleep for bed temp optimization; analyze 3-month data for insights (e.g., "HRV peaks on fasting days").
- End-of-Phase: Full bloodwork to compare baselines.
Stress Resilience Techniques
- HRV Training: 20 min/day personalized sessions (e.g., via custom app protocols based on Month 2 data).
- Neurofeedback: Advance to at-home EEG (e.g., NeuroSky) for gamma wave training during meditation.
- Daily Practice: 15 min mindfulness + adaptogen-infused tea (e.g., with ashwagandha).
Other Biohacks
- Blue Light Management: Red light therapy (10 min/day via Joovv for cellular repair).
- Social/Environmental: Weekly nature immersion for vagal tone.
- Sustainability Plan: Post-3 months, cycle protocols (e.g., 1 month maintenance with reduced intensity).
Tracking Progress and Adjustments
- Weekly Journal: Rate energy, mood, performance (1-10). Adjust if metrics decline (e.g., drop HIIT if HRV <40ms).
- Milestones: Month 1 End: Stable keto adaptation. Month 2: 10% strength gain. Month 3: Peak cognitive tests (e.g., 20% Lumosity improvement).
- Potential Challenges: Keto flu—mitigate with electrolytes. Overtraining—monitor Whoop recovery score.
This plan is actionable and evidence-based, blending protocols like fasting-mimicking (Valter Longo) with biohacking staples. Track diligently, iterate, and celebrate wins. For personalization, consider a coach via platforms like FoundMyFitness. Stay consistent—longevity is a marathon!
