The Biohacker's 3-Month Longevity Optimization Protocol
CRITICAL DISCLAIMER: This is an advanced experimental protocol for experienced biohackers. All interventions require medical supervision, baseline blood work, and continuous biomarker monitoring. Many compounds mentioned exist in legal/regulatory gray areas. Proceed at your own risk.
MONTH 1: METABOLIC RESET & MITOCHONDRIAL PRIMING
Core Objectives
- Establish metabolic flexibility and ketone efficiency
- Optimize sleep architecture and HRV baseline
- Build mitochondrial density and autophagic capacity
- Create comprehensive biomarker dashboard
DAILY SUPPLEMENT STACK
Morning Protocol (6:00 AM, fasted)
- NMN: 500mg (sublingual, increases NAD+; cycle: 5 days on/2 days off)
- Trans-Resveratrol: 500mg (with 1 tbsp olive oil for absorption; SIRT1 activation)
- TMG (Trimethylglycine): 500mg (methylation support, counterbalances NMN)
- Vitamin D3 + K2 (MK-7): 5,000 IU + 200mcg (immune, calcium metabolism)
- Magnesium L-Threonate: 144mg (cognitive, BBB penetration)
- Creatine Monohydrate: 5g (cellular energy, neuroprotection)
- C15:0 Fatty Acid: 100mg (odd-chain saturated fat, longevity)
- Spermidine: 3mg (autophagy induction)
Afternoon Protocol (12:00 PM)
- EPA/DHA: 2g (anti-inflammatory, cell membrane fluidity)
- Astaxanthin: 12mg (mitochondrial antioxidant)
- Ubiquinol (CoQ10): 200mg (ETC support)
- Lithium Orotate: 1mg (micro-dose neuroprotection)
Evening Protocol (8:00 PM)
- Magnesium Glycinate: 400mg (sleep, GABA)
- L-Glycine: 3g (sleep quality, collagen synthesis)
- Melatonin: 0.3mg (physiological dose, circadian entrainment)
- Apigenin: 50mg (CD38 inhibition, NAD+ preservation)
Cycling Strategy: All longevity compounds (NMN, Resveratrol, Spermidine) follow 5:2 weekly cycles to prevent receptor desensitization.
DIETARY PROTOCOL: Targeted Ketogenic Transition
Macronutrient Framework
- Weeks 1-2: 75% fat (120g), 20% protein (80g), 5% carbs (<25g net)
- Weeks 3-4: 70% fat (110g), 25% protein (90g), 5% carbs (<25g net)
- Protein Target: 1.2g/kg bodyweight, front-loaded at first meal
Food Matrix (Nutrient Density Prioritized)
- Fats: MCT oil (20g), grass-fed butter/ghee, olive oil, avocado, macadamia nuts
- Proteins: Wild-caught salmon (4x/week), grass-fed beef liver (100g 2x/week), pasture-raised eggs (3/day), collagen peptides (20g)
- Carbs: Asparagus, broccoli, cauliflower, spinach, macadamia nuts (all tracked to <25g net)
- Ferments: Sauerkraut (2 tbsp), kefir (unsweetened, 50ml)
Meal Timing: Strict 16:8 TRE (10:00 AM - 6:00 PM eating window)
Ketone Targets: Maintain 1.5-3.0 mmol/L BHB (measure 2x daily with precision ketone meter)
FASTING REGIMEN
- Daily: 16-hour overnight fast (8:00 PM - 12:00 PM)
- Weekly: 1x 24-hour fast (Sunday dinner to Monday dinner)
- Biomarker Trigger: If fasting glucose >85 mg/dL, extend fast to 36 hours
EXERCISE PROGRAM
Monday (Strength - Lower Body)
- Back Squats: 4x6 @ 70% 1RM (3-1-1 tempo)
- Romanian Deadlifts: 3x8 @ 65% 1RM
- Bulgarian Split Squats: 3x10/leg
- Calf Raises: 3x15 (BFR at 40% occlusion)
- Rest: 90 seconds between sets
Tuesday (Zone 2 Cardio)
- 45 minutes @ HR 180-age (maintain conversational pace)
- Measure lactate if possible (target 1.7-2.0 mmol/L)
Wednesday (Strength - Upper Body)
- Bench Press: 4x6 @ 70% 1RM
- Weighted Pull-ups: 3x5
- Overhead Press: 3x8
- Barbell Rows: 3x8
- Rest: 90 seconds
Thursday (HIIT)
- Warm-up: 10 min
- 6x30s all-out sprints (bike/rower) @ >90% max HR
- Recovery: 4 min active recovery @ 50% max HR between sprints
- Cool-down: 10 min
Friday (Strength - Full Body)
- Deadlifts: 3x5 @ 75% 1RM
- Overhead Squats: 3x5 (mobility focus)
- Weighted Dips: 3x8
- Farmer's Walks: 3x40m @ bodyweight
Saturday (Zone 2)
- 60 minutes hiking with 10kg weighted vest (zone 2 HR)
Sunday (Recovery)
- 30 min yoga (Yin style)
- 20 min mobility flow
- Sauna: 20 min @ 80°C (3x/week, include Wed/Fri)
WEARABLE TRACKING & BIOMARKERS
Daily Metrics (Logged in Custom Dashboard)
- Oura Ring: Sleep stages, HRV, readiness score, resting HR
- WHOOP: Strain, recovery, respiratory rate
- CGM: Continuous glucose (wear weeks 1-2, target TIR >90% 70-120 mg/dL)
- Blood Pressure: Morning/evening Omron measurement
- Morning Protocol: HRV measurement (Kubios HRV app), 5-min seated baseline
Weekly Metrics
- Body composition: Withings Body Scan (Monday AM, fasted)
- Ketones: Precision Xtra BHB measurements (AM fasted, PM pre-bed)
- Cognitive: 5-min Dual N-Back training (track scores)
Monthly Baselines (Start & End)
- DEXA Scan: Body composition, visceral adipose tissue
- Blood Panel:
- Lipids (LDL-p, ApoB)
- Inflammation (hs-CRP, IL-6, TNF-α)
- Hormones (free T, SHBG, IGF-1, cortisol curve)
- Metabolic (fasting insulin, HOMA-IR, HbA1c)
- Nutrients (RBC magnesium, omega-3 index, vitamin D)
- Organics acids (mitochondrial markers)
- Telomere length (Life Length assay)
STRESS RESILIENCE & NEUROFEEDBACK
Morning (6:15 AM)
- HRV Biofeedback: 10 min using HeartMath Inner Balance (coherence breathing @ 5.5 sec in/out)
- Box Breathing: 5 cycles (5-5-5-5) to establish vagal tone baseline
Midday (12:30 PM)
- NSDR Protocol: 20 min Yoga Nidra (NSDR app, track brainwave states if possible)
Evening (7:30 PM)
- Meditation: 15 min mindfulness (Waking Up app)
- Gratitude Journaling: 3 specific items with emotional elaboration
Weekly
- Float Tank: 60 min sensory deprivation (Sunday PM)
- HRV Trend Analysis: Review weekly RMSSD trends, adjust training load if drops >10%
MONTH 2: AUTOPHAGY AMPLIFICATION & NEUROPLASTICITY
Core Objectives
- Induce deep autophagy via protein cycling
- Maximize VO2 max and mitochondrial biogenesis
- Enhance neurogenesis and BDNF expression
- Implement hormetic stressors
ADVANCED SUPPLEMENT STACK
Additions to Month 1 Stack
Monday/Wednesday/Friday (Autophagy Days)
- Rapamycin (if legally obtained): 3mg (Monday AM, mTOR inhibition)
- Spermidine: Increase to 6mg
- Fisetin: 500mg (senolytic, 3 consecutive days/week only)
Daily Additions
- Lion's Mane (8:1 extract): 1g (AM, NGF synthesis)
- BPC-157: 500mcg (subcutaneous, if injury present)
- Cerebrolysin: 2mL IM (2x/week, neurotrophic factors - research peptide)
- 9-Me-BC: 15mg (2 weeks on/2 weeks off, dopaminergic neuroprotection)
Cycling Adjustments
- NMN: Shift to 3 weeks on/1 week off (prevents CD38 upregulation)
- Resveratrol: Continue 5:2 cycle, add piperine 10mg for absorption
DIETARY PROTOCOL: Protein-Sparing Modified Fasts (PSMF)
Standard Keto Days (5 days/week)
- Macros: 70% fat, 25% protein, 5% carbs
- Target: 1.5g protein/kg (higher than Month 1)
- Timing: 18:6 TRE (12:00 PM - 6:00 PM)
PSMF Days (Tuesday/Thursday)
- Protein: 1.8g/kg (from lean sources only)
- Fat: 30g max (from fish oil, MCT)
- Carbs: <15g net
- Calories: ~800-1000 kcal
- Rationale: Maximize autophagy while preventing muscle loss
Cyclical Keto
- Every 14 days: 1 refeed day with 150g clean carbs (sweet potato, berries, white rice) to prevent thyroid downregulation
Nutrient Timing
- Pre-workout: 10g MCT oil + 5g creatine
- Post-workout: 40g whey isolate + 5g leucine (within 30 min)
FASTING REGIMEN INTENSIFICATION
- Daily: 18-hour fast (6:00 PM - 12:00 PM)
- Weekly: 1x 36-hour fast (Friday dinner - Sunday breakfast)
- Bi-Monthly: 1x 60-hour fast (beginning of weeks 2 & 6)
Fasting Support
- Electrolytes: 2g sodium, 1g potassium, 300mg magnesium (during extended fasts)
- Green Tea: Up to 6 cups (EGCG, autophagy enhancement)
- Black Coffee: Max 2 cups (before 10 AM)
EXERCISE PROGRAM: Hormetic Overload
Monday (Strength - Lower Body + BFR)
- Back Squats: 5x5 @ 80% 1RM (contrast: 1 heavy set, 1 BFR set @ 30% 1RM)
- Deadlifts: 3x3 @ 85% 1RM
- BFR Finisher: Leg extensions @ 30% 1RM, 3x30-15-15 reps (occlusion cuffs at 40% limb occlusion pressure)
Tuesday (Zone 2 + Sauna)
- 60 min Zone 2 AM
- 20 min sauna @ 85°C (post-workout, dehydrated state for heat shock proteins)
Wednesday (Strength - Upper Body)
- Bench Press: 5x5 @ 80% 1RM
- Weighted Pull-ups: 5x5
- Occlusion: Bicep curls + tricep extensions @ 30% 1RM
Thursday (HIIT + Cold)
- 8x30s sprints @ 95% max HR
- Recovery: 3 min active recovery
- Post-HIIT: Immediate cold plunge @ 8°C for 5 min (norepinephrine spike)
Friday (Zone 2 + Hypoxia)
- 75 min Zone 2 with intermittent hypoxic breathing (IHHT):
- 5 min normal breathing
- 5 min hypoxic (mask reducing SpO2 to 88-92%)
- Repeat cycle 5x
Saturday (Strength - Full Body)
- Olympic Lifts: Clean & Press 5x3 @ 70% 1RM
- Loaded Carries: 5x50m @ 1.5x bodyweight
Sunday (Recovery Protocol)
- 90 min hot yoga (105°F)
- 20 min NSDR
- Massage: 60 min deep tissue (focus on fascia release)
ADVANCED TRACKING
Weekly Additions
- VO2 Max: Track via WHOOP algorithm, validate with lab test at month start/end
- Cognitive Testing: Cambridge Brain Sciences battery (Monday AM, fasted)
- Reaction Time: 5-min Human Benchmark test
- Grip Strength: Dynamometer measurement (correlates with all-cause mortality)
CGM Analysis
- Target: Time in Range >95% (70-120 mg/dL)
- Post-prandial spikes: <30 mg/dL rise
- Mean glucose: <95 mg/dL
- Glucose variability: <15% CV
NEUROFEEDBACK & STRESS OPTIMIZATION
Daily
- HRV Training: Increase to 15 min (morning + evening sessions)
- Muse Headband: 10 min EEG meditation (track alpha/theta ratios)
Weekly
- Neurofeedback Sessions: 2x/week (30 min each)
- Protocol: Alpha-theta training (reward 8-12 Hz, inhibit 15-18 Hz)
- Target: Increase alpha power 15% over baseline
Advanced Techniques
- Wim Hof Method: 3x/week (30 breath cycles + 2 min breath hold)
- Holotropic Breathwork: 1x/month (2-hour session)
- NSDR: Daily 20 min (track subjective alertness pre/post)
MONTH 3: PEAK PERFORMANCE & CELLULAR RESILIENCE
Core Objectives
- Maximize neurogenesis and dopaminergic function
- Induce peak autophagy via FMD
- Optimize hormonal milieu
- Establish sustainable longevity habits
PEAK SUPPLEMENT STACK
Additions
- Epitalon: 10mg/day for 10 days (week 2, telomerase activation)
- SS-31 (Elamipretide): 10mg/day (mitochondrial-targeted antioxidant, research peptide)
- Low-Dose LSD Microdosing: 10mcg (1 day on/2 days off, neuroplasticity - LEGAL WARNING)
- BPC-157/TB-500 Blend: 500mcg/2mg (if injuries, 4-week cycle)
- Dihexa: 10mg (nasal, neurogenesis - research peptide)
Cycling Protocol
- All peptides: 4 weeks on/4 weeks off
- Rapamycin: Continue 3mg/week, add 500mg metformin on non-rapa days (AMPK activation)
- NMN: 3 weeks on/1 week off (maintain)
FASTING-MIMICKING DIET (FMD) - Week 2
5-Day Protocol (ProLon-style DIY)
- Day 1: 1,100 kcal (10% protein, 56% fat, 34% carbs)
- Days 2-5: 750 kcal (9% protein, 44% fat, 47% carbs)
- Composition: Nut bars, algae oil, vegetable soups, kale crackers
- Effect: Mimics water-only fast while preventing muscle catabolism
Post-FMD Refeed (Day 6-7)
- Gradual reintroduction: Bone broth → steamed vegetables → lean protein
- Target: 50% calories Day 6, 75% Day 7
EXERCISE: PEAK HORMETIC STRESS
Monday (Neural Drive Day)
- Heavy Singles: Work up to 90% 1RM on squat/deadlift/bench
- Post-Activation Potentiation: 3x2 @ 95% 1RM, then 5x3 @ 70% with explosive intent
- BFR: Occlusion training for 15 min post-workout
Tuesday (Zone 2 + Heat)
- 75 min Zone 2
- Protocol: 30 min pre-sauna dehydration (no water), then 25 min sauna @ 90°C
- Rehydration: Structured with electrolytes over 2 hours
Wednesday (HIIT + Hypoxia)
- 10x30s sprints with 2 min recovery
- Hypoxic Challenge: Perform sprints at simulated altitude (mask, SpO2 85-88%)
Thursday (Strength + Cold)
- Full body strength @ 80% 1RM
- Post-workout: 10 min cold plunge @ 6°C (progressive cold thermogenesis)
Friday (Recovery + NSDR)
- 30 min mobility
- 60 min NSDR (non-sleep deep rest, track with EEG if possible)
Saturday (Zone 5 Challenge)
- Norwegian 4x4 Protocol: 4 min @ 95% max HR, 3 min active recovery, repeat 4x
- Purpose: Maximal VO2 max stimulus
Sunday (Active Recovery)
- 10,000 steps @ Zone 1
- 90 min float tank
- 30 min compression boots (Normatec, 30 mmHg)
ADVANCED BIOMARKER OPTIMIZATION
Target Values by Month 3
- HS-CRP: <0.5 mg/L
- HbA1c: <5.0%
- Fasting Insulin: <5 µIU/mL
- HOMA-IR: <1.0
- IGF-1: 100-120 ng/mL (balance between growth & longevity)
- Free Testosterone: >15 ng/dL (if male; optimize via DUTCH test)
- Omega-3 Index: >10%
- VO2 Max: >50 mL/kg/min (elite for age)
- HRV (RMSSD): Increase 20% from baseline
End-of-Protocol Testing
- TruAge/Biological Age: Compare to chronological age
- GlycanAge: Immunoglobulin glycosylation test
- Proteomic Clock: Olink plasma protein analysis
- Whole Genome: Methylation clock (GrimAge, PhenoAge)
NEUROPLASTICITY & COGNITIVE ENHANCEMENT
Daily Cognitive Stack
- Dual N-Back: 15 min (increase working memory)
- Anki Spaced Repetition: 20 min (long-term memory consolidation)
- Learning: 30 min new skill (language, instrument, juggling)
Weekly
- Neurofeedback: 3x/week, upgrade to 40-Hz gamma entrainment
- Psychedelic Integration: If microdosing, journal specific insights
- tDCS: 2x/week (2 mA, anode F3, cathode FP2 for 20 min)
Monthly
- 5-MeO-DMT Ceremony: 1x ( LEGAL/SAFETY WARNING: Only in clinical/legal setting with experienced guide)
SLEEP ARCHITECTURE OPTIMIZATION
Sleep Hygiene Protocol
- Temperature: Bedroom 65°F, Chilipad set to 63°F (deep sleep enhancement)
- Light: 1000 lux red light therapy (7:00 PM, 10 min)
- Sound: Brown noise @ 55 dB (increases slow-wave sleep)
- Supplements: Add glycine 3g, GABA 500mg if sleep latency >15 min
Sleep Extension Protocol
- Sunday: 9 hours in bed (sleep banking)
- Naps: 20 min caffeine nap (200mg caffeine pre-nap) on heavy training days
Tracking Targets
- Deep Sleep: >20% of night
- REM Sleep: >22% of night
- Sleep Latency: <10 min
- Sleep Efficiency: >90%
SAFETY MONITORING & CONTRAINDICATIONS
Red Flags - STOP Protocol Immediately
- HRV drops >15% for 3 consecutive days
- Resting HR increases >10 bpm week-over-week
- Sleep efficiency drops below 80%
- Fasting glucose remains >100 mg/dL consistently
- Morning erections cease (hormonal dysfunction)
- Persistent brain fog >3 days
Medical Supervision Requirements
- Weekly telemedicine check-ins during Month 2-3
- ECG before rapamycin initiation
- Liver/kidney panels before peptide usage
- Continuous BP monitoring during sauna/cold exposure
Contraindications
- Do NOT use rapamycin if active infections, immunocompromise
- Avoid hypoxic training if history of cardiovascular disease
- Peptides contraindicated in cancer history
- FMD requires medical clearance if BMI <18.5
PERSONALIZATION ALGORITHMS
If HRV <40 ms: Reduce HIIT by 50%, increase Zone 2 by 30 min, add 500mg phosphatidylserine
If Ketones <1.0 mmol/L: Increase MCT to 30g, add exogenous ketones (C8) 10g pre-workout
If Deep Sleep <15%: Add 0.5mg sodium oxybate (Xyrem - prescription only), increase glycine to 5g
If IGF-1 <100 ng/mL: Add 15g collagen protein on training days, reduce rapamycin to 2mg
If Grip Strength Declining: Increase protein to 1.8g/kg, add HMB 3g, reduce fasting frequency
COST-BENEFIT ANALYSIS
Estimated Monthly Costs
- Month 1: $800-1,200 (supplements, CGM, testing)
- Month 2: $1,500-2,500 (add peptides, neurofeedback)
- Month 3: $2,000-4,000 (add FMD kit, advanced tests, epitalon)
Time Investment: 2-3 hours daily (protocol execution + tracking)
SUSTAINABILITY & EXIT STRATEGY
Post-Protocol Maintenance
- Continue foundational stack (NMN, resveratrol, magnesium, creatine)
- Maintain 16:8 TRE as default
- 1x 24-hour fast weekly
- 2x strength, 2x zone 2, 1x HIIT weekly
- Quarterly biological age testing
Long-term Cycling
- Rapamycin: 3 months on/3 months off
- Peptides: 4 weeks on/8 weeks off
- FMD: Quarterly
- Neurofeedback: 1x/week maintenance
This protocol represents the current bleeding edge of longevity science. The key is rigorous self-quantification and willingness to adapt based on your unique biomarker responses. Document everything, trust the data, and never sacrifice health for optimization.
