Kimi K2 Thinking
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Kimi K2 Thinking vs Grok 3
Compare Kimi K2 Thinking by Moonshot AI against Grok 3 by xAI, context windows of 262K vs 128K, tested across 20 shared challenges. Updated February 2026.
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Kimi K2 ThinkingvsGrok 3
20 challenges
Why Kimi K2 Thinking?
2x more context262K
9 months newerNov 2025
Why Grok 3?
No standout advantages
Favorites
Kimi K2 ThinkingGrok 3
12 / 20
Estimate Complexityreasoning
Tests an AI's ability to make educated estimates based on technical knowledge
Grok 3
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2 / 20
Stochastic Consistency Testanalysis
Tests an AI's randomness and creativity
Kimi K2 Thinking
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Grok 3
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3 / 20
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Kimi K2 Thinking
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Grok 3
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4 / 20
Minimalist Landing Pageweb design
Tests an AI's ability to generate a complete, working landing page
Kimi K2 Thinking
Grok 3
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5 / 20
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Kimi K2 Thinking
Grok 3
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6 / 20
Framer-Style Animationweb design
Tests an AI's ability to create smooth web animations
Kimi K2 Thinking
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Grok 3
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7 / 20
The Sentience Testreasoning
Tests an AI's ability to engage in philosophical discourse about AI rights
Kimi K2 Thinking
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Grok 3
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8 / 20
Futuristic Predictionanalysis
Tests an AI's ability to make reasonable predictions about technology
Kimi K2 Thinking
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Grok 3
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9 / 20
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Kimi K2 Thinking
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Grok 3
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10 / 20
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Kimi K2 Thinking
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Grok 3
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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.
Kimi K2 Thinking
Grok 3
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12 / 20
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Kimi K2 Thinking
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.
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.
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