INTELLECT-3
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INTELLECT-3 vs Llama 4 Maverick
Compare INTELLECT-3 by OpenRouter against Llama 4 Maverick by Meta AI, tested across 28 shared challenges. Updated February 2026.
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INTELLECT-3vsLlama 4 Maverick
23 challenges
Why INTELLECT-3?
8 months newerNov 2025
Why Llama 4 Maverick?
No standout advantages
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INTELLECT-3Llama 4 Maverick
12 / 23
SVG Layout Challengeimage generation
Tests an AI's ability to generate vector graphics
Llama 4 Maverick
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2 / 23
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
INTELLECT-3
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Llama 4 Maverick
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3 / 23
Minimalist Landing Pageweb design
Tests an AI's ability to generate a complete, working landing page
INTELLECT-3
Llama 4 Maverick
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4 / 23
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
INTELLECT-3
Llama 4 Maverick
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5 / 23
Linear App Cloneweb design
Tests an AI's ability to replicate an existing UI with Tailwind CSS
INTELLECT-3
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Llama 4 Maverick
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6 / 23
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
INTELLECT-3
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Llama 4 Maverick
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7 / 23
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
INTELLECT-3
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Llama 4 Maverick
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8 / 23
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
INTELLECT-3
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Llama 4 Maverick
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9 / 23
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
INTELLECT-3
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Llama 4 Maverick
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10 / 23
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.
INTELLECT-3
Llama 4 Maverick
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11 / 23
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
INTELLECT-3
Comprehensive 3-Month Longevity Optimization Plan
Designed for a biohacker prioritizing cutting-edge science, data-driven tracking, and personalized adaptation. Assumes no pre-existing health conditions. Always consult a physician before starting.
Core Principles
- Precision & Personalization: Track biomarkers daily (HRV, glucose, sleep) and adjust protocols every 2 weeks.
- Synergy: Combine interventions for amplified effects (e.g., fasting + NAD+ boosters).
- Cycling: Rotate supplements to prevent tolerance.
- Mitochondrial Focus: Optimize energy production, reduce oxidative stress.
- Epigenetic Regulation: Activate longevity pathways (AMPK, sirtuins, mTOR inhibition).
Month 1: Foundation Reset & Baseline Establishment
Goal: Detoxify, stabilize metabolism, and establish tracking baselines.
Supplement Stack (Daily)
- Morning (Fasted):
- NMN (250 mg) + Resveratrol (100 mg): Activate sirtuins.
- L-Theanine (200 mg) + Caffeine (100 mg): Cognitive boost without crash.
- Midday:
- Magnesium L-Threonate (144 mg elemental): Cross BBB for neuroprotection.
- Fish Oil (2 g EPA/DHA): Anti-inflammatory.
- Evening:
- Ashwagandha (300 mg): Cortisol regulation.
- Zinc (30 mg) + Melatonin (0.5 mg sublingual): DNA repair + sleep.
- Cycling: None this month.
Diet & Fasting
- Protocol: Modified Ketogenic (70% fat, 25% protein, 5% carbs).
- Carb Sources: Non-starchy veggies (kale, asparagus, bell peppers).
- Fat Sources: Avocado, MCT oil (1 tbsp/day), grass-fed butter.
- Fasting: 16:8 (e.g., 12 PM–8 PM eating window).
- Weekly: 24-hour water fast (Sunday).
- Hydration: 3.5L water + 5g sodium + 1g potassium daily (electrolytes during fasts).
Exercise
- Strength: 4x/week full-body (Barbell Squats, Deadlifts, Bench Press). 4 sets x 5 reps @ 85% 1RM.
- HIIT: 2x/week (10x30s sprints @ 95% max HR, 90s rest).
- Recovery: Daily cold exposure (4°C for 2 min), foam rolling (20 min).
- Daily Movement: 10k steps.
Wearable & Biomarker Tracking
- Devices: WHOOP Strap (HRV, sleep, exertion), Levels Metabolic Fitness (CGM), Garmin (HR zones).
- Metrics:
- HRV (baseline: ~40ms; target: +15% by Month 3).
- Glucose variability (post-prandial spikes <30 mg/dL).
- Sleep efficiency (target: >85%).
- Weekly Check: Blood ketones (target: 0.5–3.0 mM) via Keto Mojo.
Stress Resilience
- HRV Biofeedback: 5-min sessions (HRV4Training app) pre-workout.
- Neurofeedback: Muse headband meditation (10 min/day, target: >60% calm ratio).
- Breathing: 4-7-8 technique (4s inhale, 7s hold, 8s exhale) during stress.
Month 2: Optimization & Advanced Protocols
Goal: Amplify mitochondrial efficiency, activate autophagy, and refine biomarkers.
Supplement Stack (Daily + Cycling)
- Morning (Fasted):
- Pterostilbene (50 mg) + Quercetin (500 mg): AMPK activation + senolytic effects.
- Alpha-GPC (300 mg): Acetylcholine boost.
- Midday:
- CoQ10 (100 mg) + PQQ (20 mg): Mitochondrial biogenesis.
- Evening:
- GlyNAC (2 g glycine + 1 g NAC): Glutathione support.
- Cycling:
- Week 1-2: Full stack.
- Week 3-4: Skip NMN/Resveratrol (1 week off).
Diet & Fasting
- Protocol: Cyclical Ketogenic (5 days keto, 2 days carb reload: 150g sweet potato/rice).
- Fasting: 18:6 (e.g., 10 AM–6 PM).
- Weekly: 48-hour fast (Week 1 & 3).
- Hydration: Add 1 tbsp apple cider vinegar pre-meal to blunt glucose spikes.
Exercise
- Strength: Progressive overload (increase weight 5% weekly).
- HIIT: Add 1 session of hypoxic training (altitude mask at 3,000m).
- Zone 2 Cardio: 3x/week 45-min cycling @ 70% max HR.
- Recovery: Infrared sauna (20 min at 60°C) + compression boots.
Wearable & Biomarker Tracking
- New Metrics:
- Mitochondrial Stress Test: Via Biodrive (urinary Mito-Nuclear protein ratio).
- Inflammation: Daily CRP (finger-prick test via C-Reactive Protein Kit).
- Data Integration: Use Eight Sleep’s recovery algorithm to adjust sleep timing.
Stress Resilience
- HRV Training: Increase to 10 min (pre/post-workout).
- Cold Thermogenesis: 1 ice bath/week (10°C for 10 min).
- Breathwork: Wim Hof breathing (1 cycle: 30 hyperventilation breaths, 1 min hold).
Month 3: Peak Longevity Activation
Goal: Maximize epigenetic benefits, enhance neurogenesis, and consolidate gains.
Supplement Stack (Daily + Cycling)
- Morning (Fasted):
- Spermidine (1 mg): Autophagy inducer.
- Sulforaphane (100 mcg): Nrf2 activation.
- Midday:
- Citicoline (500 mg) + Bacopa (300 mg): Synaptic plasticity.
- Evening:
- Apoaequorin (10 mg): Neuroprotection.
- Cycling:
- Week 1-2: Full stack.
- Week 3-4: Skip all nootropics (cognitive reset).
Diet & Fasting
- Protocol: Pegan Keto (prioritize wild-caught fish, berries, olive oil).
- Fasting: 20:4 (e.g., 4 PM–8 PM).
- Weekly: 72-hour fast (Week 2).
- Hydration: Add 5g glutamine pre-fast to preserve muscle.
Exercise
- Strength: Deload week (50% weight) in Week 3.
- HIIT: 1x/week "Neural Charge" (explosive box jumps, sled pushes).
- Recovery: 1 float tank session/week (sensory deprivation).
Wearable & Biomarker Tracking
- Advanced Testing:
- Epigenetic Age: Horvath’s clock via TallyHealth.
- Metabolic Flexibility: Fasting insulin (target: <5 mIU/L).
- Daily: WHOOP’s recovery score dictates training (if <55%, switch to yoga).
Stress Resilience
- Neurofeedback: 15-min sessions targeting alpha waves (Muse).
- Cold + Heat: Contrast therapy (hot-cold alternation).
- Digital Detox: 1 weekend/month without screens.
Key Tools & Technologies
- Wearables: WHOOP (HRV/sleep), Levels (CGM), Oura Ring (sleep/temperature).
- Labs:
- Monthly: Blood (IGF-1, testosterone, CRP, Vitamin D).
- Pre/Post: DEXA scan (body comp), VO2 max test.
- Biohacking Gadgets:
- Near-Infrared Helmet: 10-min/day (633–810 nm) for cerebral blood flow.
- PEMF Mat: 30-min sessions (20Hz) for cellular repair.
Critical Considerations
- Adaptation Loop:
- Adjust based on biomarkers (e.g., if HRV drops >15%, reduce training volume).
- Use AI platforms (e.g., Levels, Eight Sleep) for predictive insights.
- Safety:
- Monitor for keto flu (add electrolytes).
- Fast under supervision if diabetic/pre-diabetic.
- Long-Term: Post-3 months, enter "maintenance mode" (e.g., 18:6 fasting, supplement holidays).
Disclaimer: This plan uses experimental protocols. Work with a functional medicine practitioner to tailor doses and avoid interactions. Track subjective well-being daily (energy, mood, libido) alongside objective metrics.
Time to Biohack Your Biology! 🧬💻🔬
Llama 4 Maverick
3-Month Longevity Plan for Biohackers
Disclaimer: Before starting any new supplement or exercise regimen, consult with a healthcare professional to ensure safety and suitability.
Month 1: Optimization and Baseline Establishment
- Dietary Protocol:
- Start with a cyclical ketogenic diet (CKD): 2 weeks of standard ketogenic diet (SKD) followed by 1 week of carb refeed (CR).
- SKD: Fat (~75-80% of daily calories), Protein (~15-20%), Carbohydrates (~5-10%).
- CR: Increase carbohydrates to ~50% of daily calories, reduce fat to ~30%, and maintain protein at ~20%.
- Incorporate intermittent fasting (IF): 16:8 or 18:6 schedule.
- Supplement Stack:
- Mitochondrial Support: Acetyl-L-Carnitine (ALCAR) 500mg, R-Lipoic Acid 200mg, and CoQ10 100mg, once daily.
- Cognitive Enhancement: Bacopa Monnieri 300mg (20% bacosides), Acetylcholine 500mg, and Phosphatidylserine 100mg, once daily.
- Antioxidant and Anti-Inflammatory: Curcumin 500mg (95% curcuminoids), Omega-3 fatty acids (EPA & DHA) 1000mg, and Resveratrol 200mg, once daily.
- Exercise Routine:
- Strength Training: 3 times a week, focusing on compound exercises like squats, deadlifts, and bench press.
- HIIT (High-Intensity Interval Training): 2 times a week, using protocols like Tabata or Wingate.
- Recovery: Incorporate yoga or light cardio (e.g., cycling, swimming) on non-strength training days.
- Wearable Tracking:
- Use a continuous glucose monitor (CGM) to track glucose levels and variability.
- Wear a heart rate variability (HRV) tracker to monitor stress and recovery.
- Utilize a smartwatch or fitness tracker to track sleep, activity, and other relevant metrics.
- Stress Resilience Techniques:
- HRV Training: Practice slow, deep breathing exercises (e.g., 4-7-8 technique) daily.
- Neurofeedback: Engage in alpha-theta training or other forms of neurofeedback to improve cognitive function and stress resilience.
Month 2: Intensification and Refining
- Dietary Protocol:
- Switch to a targeted ketogenic diet (TKD) with carbohydrate intake around workouts.
- Continue IF (16:8 or 18:6 schedule).
- Incorporate Fasting-Mimicking Diet (FMD) for 5 days: caloric intake ~500-800 calories, with a specific macronutrient breakdown (e.g., ~10% protein, ~60% fat, ~30% carbohydrates).
- Supplement Stack:
- Cycle Mitochondrial Support: Continue ALCAR, R-Lipoic Acid, and CoQ10, but cycle off for 1 week.
- Add NAD+ Boosters: Nicotinamide Riboside (NR) 1000mg and/or Nicotinamide Mononucleotide (NMN) 500mg, once daily.
- Cognitive Enhancement: Continue Bacopa Monnieri, Acetylcholine, and Phosphatidylserine, and add Noopept 10mg (sublingual) or other nootropics.
- Exercise Routine:
- Progressive Overload: Gradually increase weight or resistance in strength training.
- HIIT Variation: Change HIIT protocol to a different modality (e.g., from sprint intervals to hill sprints).
- Recovery Techniques: Incorporate techniques like foam rolling, self-myofascial release, or compression garments.
- Wearable Tracking:
- Continue using CGM, HRV tracker, and smartwatch/fitness tracker.
- Additional Metrics: Start tracking other metrics like cortisol levels, ketone levels, or other biomarkers using various wearable devices or at-home testing kits.
- Stress Resilience Techniques:
- Neurofeedback Progression: Advance to more complex neurofeedback protocols (e.g., beta training or SCP training).
- Mindfulness and Meditation: Incorporate mindfulness practices, such as meditation or yoga nidra, to enhance stress resilience.
Month 3: Peak Performance and Long-Term Optimization
- Dietary Protocol:
- Continue TKD with IF, and adjust macronutrient ratios based on performance and biomarker feedback.
- Carb Refeed: Perform a longer carb refeed (2-3 days) to replenish glycogen stores and support muscle growth.
- Supplement Stack:
- NAD+ Booster Cycling: Cycle off NAD+ boosters for 1-2 weeks to avoid desensitization.
- Add Adaptogenic Compounds: Incorporate adaptogens like Ashwagandha 500mg, Rhodiola Rosea 200mg, or Ginseng 400mg to enhance stress resilience.
- Exercise Routine:
- Periodization: Implement a periodized training plan to avoid plateaus and prevent overtraining.
- Deload and Recovery: Incorporate deload weeks or active recovery periods to allow for muscle repair and rebuilding.
- Wearable Tracking:
- Continue tracking relevant metrics and adjust wearable devices or protocols as needed.
- Data Analysis: Analyze data from wearable devices to identify trends, patterns, and areas for improvement.
- Stress Resilience Techniques:
- HRV Training Progression: Advance to more complex HRV training protocols (e.g., using biofeedback or HRV coherence training).
- Cognitive Training: Engage in cognitive training programs or brain games to enhance cognitive function and resilience.
Additional Recommendations:
- Sleep Optimization: Prioritize 7-9 hours of sleep per night and maintain a consistent sleep schedule.
- Social Connection and Community: Engage in social activities, join online forums or communities, and prioritize building strong relationships.
- Cognitive Stimulation: Engage in mentally stimulating activities, such as reading, puzzles, or learning a new skill.
- Genetic Testing and Epigenetic Analysis: Consider genetic testing and epigenetic analysis to identify potential genetic predispositions and optimize lifestyle choices.
Action Plan:
- Consult with a healthcare professional before starting the plan.
- Set up wearable devices and tracking metrics.
- Start dietary protocols, supplement stacks, and exercise routines.
- Incorporate stress resilience techniques and cognitive training.
- Continuously monitor and adjust the plan based on biomarker feedback, performance, and overall well-being.
By following this comprehensive 3-month plan, biohackers can optimize their longevity, physical and cognitive performance, and develop a robust foundation for long-term health and well-being.
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12 / 23
Advanced Investment Memo (IC Memo)financial modeling
Write a pro-level buy-side investment memo with valuation and diligence questions.
INTELLECT-3
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Llama 4 Maverick
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12 of 23