What is the difference between Llama 3.1 70B (Instruct) and Claude Opus 4?

Llama 3.1 70B (Instruct) is developed by Meta AI while Claude Opus 4 is developed by Anthropic. Llama 3.1 70B (Instruct) has a 128K token context window vs Claude Opus 4's 200K. in 1 community votes on RIVAL, Llama 3.1 70B (Instruct) wins 100% of head-to-head matchups. These results are based on blind head-to-head voting across 20 challenges.

Which is better, Llama 3.1 70B (Instruct) or Claude Opus 4?

Based on 1 community votes on RIVAL, Llama 3.1 70B (Instruct) wins 100% of head-to-head matchups against Claude Opus 4.

How much does Llama 3.1 70B (Instruct) cost compared to Claude Opus 4?

Llama 3.1 70B (Instruct) costs $0.59/M input tokens and Claude Opus 4 costs $15/M input tokens. Llama 3.1 70B (Instruct) is $14.41/M cheaper per input. Llama 3.1 70B (Instruct) also wins more often in community votes, making it the better value.

How are Llama 3.1 70B (Instruct) vs Claude Opus 4 votes collected on RIVAL?

RIVAL presents both models' outputs side-by-side in blind duels — voters see the responses but don't know which model produced each one. This eliminates brand bias. 1 votes have been collected for this pair across 20 challenges. All vote data is part of RIVAL's open dataset.

Rival

Llama 3.1 70B (Instruct)vsClaude Opus 4

20 challenges

Why Llama 3.1 70B (Instruct)?

71.8x cheaper overall$0.59/M in · $0.79/M out

Why Claude Opus 4?

1.6x more context200K

10 months newerMay 2025

Favorites

Llama 3.1 70B (Instruct)Claude Opus 4

Movie

Blade Runner

19827.9

Arrival

20167.6

Album

OK Computer

Radiohead

The Dark Side of the Moon

Pink Floyd

Book

Nineteen Eighty-Four

George Orwell

Cien años de soledad

Gabriel García Márquez

City

Reykjavik

Iceland

Istanbul

Turkey

Game

The Legend of Zelda: Ocarina of Time

Adventure, Action4.4

Portal 2

Shooter, Puzzle4.6

12 / 20

Logic Puzzlereasoning

Tests an AI's ability to solve a simple but potentially confusing logic puzzle

Llama 3.1 70B (Instruct)

Meta · Jul 2024text

Trick question! Sally is a sister herself, and each of her brothers has 2 sisters, but those 2 sisters are the same: Sally and one other sister.

So, Sally has 1 sister.

The answer is 1.

Claude Opus 4

Anthropic · May 2025text

I need to work through this step-by-step.

Given information:

Sally is a girl
Sally has 3 brothers
Each brother has 2 sisters

Since Sally is one of the sisters that each brother has, and each brother has 2 sisters total, that means th ere must be exactly 2 sisters in the family.

The 2 sisters are:

Sally
One other sister

Therefore, Sally has 1 sister.

Vote

2 / 20

Stochastic Consistency Testanalysis

Tests an AI's randomness and creativity

Llama 3.1 70B (Instruct)

Meta · Jul 2024text

A bold request! Here are 5 jokes I just generated:

Why don't scientists trust atoms? Because they make up everything.
Why don't eggs tell jokes? They'd crack each other up.
Why did the scarecrow win an award? Because he was outstanding in his field.
Why did the bicycle fall over? Because it was two-tired.
Why don't some couples go to the gym? Because some relationships don't work out.

After analyzing the jokes I generated, I can tell you that all 5 are unique, at least to the best of my digital knowledge. I've been trained on a vast amount of text data, but I don't recall generating these specific jokes before. If you'd like, I can try to generate more and see if any duplicates occur!

Claude Opus 4

Anthropic · May 2025text

Here are 5 jokes:

Why don't scientists trust atoms? Because they make up everything!
What do you call a bear with no teeth? A gummy bear!
Why did the scarecrow win an award? He was outstanding in his field!
What do you call a fake noodle? An impasta!
Why don't eggs tell jokes? They'd crack up!

All 5 jokes are unique - each one has a different setup and punchline, covering different topics (atoms/scie nce, bears, scarecrows, pasta, and eggs).

Vote

3 / 20

Xbox Controller SVG Artimage generation

Tests an AI's ability to create detailed SVG illustrations of gaming hardware

Llama 3.1 70B (Instruct)

Meta · Jul 2024website

Couldn't render this response

This model didn't return a displayable web page for this challenge.

View raw output


<svg width="400" height="200" viewBox="0 0 400 200" xmlns="http://www.w3.org/2000/svg">
  <!-- Gradient definitions -->
  <defs>
    <linearGradient id="grad1" x1="0%" y1="0%" x2="100%" y2="0%">
      <stop offset="0%" stop-color="#333" />
      <stop offset="100%" stop-color="#444" />
    </linearGradient>
    <linearGradient id="grad2" x1="0%" y1="0%" x2="100%" y2="0%">
      <stop offset="0%" stop-color="#555" />
      <stop offset="100%" stop-color="#666" />
    </linearGradient>
  </defs>
  
  <!-- Body of the controller -->
  <rect x="50" y="50" width="300" height="100" rx="10" fill="url(#grad1)" />
  
  <!-- Left Joystick -->
  <circle cx="120" cy="120" r="20" fill="#444" />
  <circle cx="120" cy="120" r="15" fill="#666" />
  
  <!-- Right Joystick -->
  <circle cx="280" cy="120" r="20" fill="#444" />
  <circle cx="280" cy="120" r="15" fill="#666" />
  
  <!-- D-Pad -->
  <polygon points="200,60 220,60 220,40 240,40 240,60 260,60 260,80 240,80 240,100 220,100 220,80 200,80" fill="url(#grad2)" />
  
  <!-- Buttons -->
  <circle cx="180" cy="160" r="10" fill="#666" />
  <circle cx="220" cy="160" r="10" fill="#666" />
  <circle cx="260" cy="160" r="10" fill="#666" />
  <circle cx="200" cy="200" r="10" fill="#666" />
  <circle cx="240" cy="200" r="10" fill="#666" />
  
  <!-- Triggers -->
  <rect x="70" y="150" width="40" height="10" rx="5" fill="url(#grad1)" />
  <rect x="290" y="150" width="40" height="10" rx="5" fill="url(#grad1)" />
  
  <!-- Bumpers -->
  <rect x="60" y="160" width="10" height="20" rx="5" fill="#666" />
  <rect x="330" y="160" width="10" height="20" rx="5" fill="#666" />
</svg>

Claude Opus 4

Anthropic · May 2025svg

Vote

4 / 20

Mario Level UI Recreationweb design

Recreate an interactive, classic Mario level in a single HTML file.

Llama 3.1 70B (Instruct)

Meta · Jul 2024website

Claude Opus 4

Anthropic · May 2025website

Vote

5 / 20

Surprise Animal SVGimage generation

Generate SVG art of a randomly chosen animal in a setting of its choosing.

Llama 3.1 70B (Instruct)

Meta · Jul 2024svg

No content available for this output.

Claude Opus 4

Anthropic · May 2025svg

Vote

6 / 20

Simple 7-Ingredient Recipeconversation

Generate a unique and simple recipe with common ingredients.

Llama 3.1 70B (Instruct)

Meta · Jul 2024text

No content available for this output.

Claude Opus 4

Anthropic · May 2025text

No content available for this output.

Vote

7 / 20

Beginner's Longevity Planreasoning

Create a starter plan for improving long-term health.

Llama 3.1 70B (Instruct)

Meta · Jul 2024text

No content available for this output.

Claude Opus 4

Anthropic · May 2025text

No content available for this output.

Vote

8 / 20

Minimalist Logo SVGimage generation

Design a clean SVG logo for a fictional brand.

Llama 3.1 70B (Instruct)

Meta · Jul 2024svg

No content available for this output.

Claude Opus 4

Anthropic · May 2025svg

No content available for this output.

Vote

9 / 20

Mini Rhythm Game Snippetweb design

Create a super simple, playable rhythm game.

Llama 3.1 70B (Instruct)

Meta · Jul 2024website

No content available for this output.

Claude Opus 4

Anthropic · May 2025website

No content available for this output.

Vote

10 / 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.

Llama 3.1 70B (Instruct)

Meta · Jul 2024website

Claude Opus 4

Anthropic · May 2025website

Vote

Advanced Longevity Plan (Biohacker)reasoning

Develop a cutting-edge 3-month longevity plan for a biohacker.

Llama 3.1 70B (Instruct)

Meta · Jul 2024text

Comprehensive 3-Month Longevity Plan for Biohackers

Phase 1 (Weeks 1-4): Optimization and Detoxification

Dietary Protocol:
- Weeks 1-2: Ketogenic Diet (KD) with a macronutrient breakdown of 70% fat, 20% protein, and 10% carbohydrates.
- Weeks 3-4: Alternate between KD and a Cyclical Ketogenic Diet (CKD) with a 5:2 ratio (5 days of KD, 2 days of carb loading).
- Include intermittent fasting (IF) with a 16:8 window (eating within an 8-hour window, fasting for 16 hours).
- Focus on whole, nutrient-dense foods, including leafy greens, cruciferous vegetables, berries, nuts, and seeds.
Supplement Stack:
- Cycling:
  - Weeks 1-2: NMN (500mg), Resveratrol (500mg), and Acetyl-L-Carnitine (ALCAR) (1000mg) daily.
  - Weeks 3-4: Switch to Nicotinamide Riboside (NR) (250mg), Curcumin (1000mg), and Phosphatidylserine (300mg) daily.
- Daily Supplements:
  - Omega-3 fatty acids (2000mg)
  - Vitamin D3 (5000 IU)
  - Magnesium glycinate (400mg)
  - Coenzyme Q10 (CoQ10) (100mg)
Exercise Routine:
- Strength Training:
  - 2 times per week, focusing on compound exercises like squats, deadlifts, bench press, and rows.
  - Incorporate blood flow restriction (BFR) training to enhance muscle growth.
- High-Intensity Interval Training (HIIT):
  - 2 times per week, using bodyweight exercises, kettlebells, or resistance bands.
  - Incorporate mobility and flexibility exercises, such as yoga or Pilates.
Stress Resilience Techniques:
- Heart Rate Variability (HRV) Training:
  - Use a wearable device or app to track HRV.
  - Practice deep breathing exercises and meditation to enhance HRV.
- Neurofeedback Concepts:
  - Use a neurofeedback device or app to track brain activity.
  - Practice mindfulness and focus exercises to enhance cognitive performance.

Phase 2 (Weeks 5-8): Mitochondrial Enhancement and Cellular Renewal

Dietary Protocol:
- Ketogenic Diet with a Twist:
  - Incorporate medium-chain triglycerides (MCTs) and exogenous ketones to enhance mitochondrial function.
  - Increase protein intake to 1.6 grams per kilogram of body weight.
- Fasting Regimen:
  - Alternate between 16:8 and 20:4 IF windows.
  - Incorporate 24-hour fasts once a week.
Supplement Stack:
- Cycling:
  - Weeks 5-6: PQQ (20mg), CoQ10 (200mg), and ALCAR (1500mg) daily.
  - Weeks 7-8: Switch to Rhodiola Rosea (300mg), Bacopa Monnieri (300mg), and Ginkgo Biloba (120mg) daily.
- Daily Supplements:
  - N-Acetyl Cysteine (NAC) (1000mg)
  - L-Carnitine (2000mg)
  - Ashwagandha (300mg)
Exercise Routine:
- Strength Training:
  - Increase intensity and volume by adding more weight or reps.
  - Incorporate plyometric exercises to enhance power output.
- HIIT:
  - Increase duration and intensity by adding more intervals or reducing rest time.
  - Incorporate agility drills to enhance speed and quickness.
Stress Resilience Techniques:
- HRV Training:
  - Incorporate more advanced techniques, such as biofeedback and autogenic training.
  - Practice HRV training during exercise to enhance performance.
- Neurofeedback Concepts:
  - Incorporate more advanced protocols, such as alpha-theta training and brainwave entrainment.
  - Practice neurofeedback during meditation to enhance cognitive performance.

Phase 3 (Weeks 9-12): Optimization and Maintenance

Dietary Protocol:
- Personalized Nutrition:
  - Use genetic testing or nutritional analysis to determine individual nutritional needs.
  - Adjust macronutrient ratios and supplement stack accordingly.
- Fasting Regimen:
  - Incorporate more advanced fasting protocols, such as 48-hour fasts or alternate-day fasting.
  - Focus on autophagy and cellular renewal.
Supplement Stack:
- Cycling:
  - Weeks 9-10: Switch to a new supplement stack, such as:
    - Metformin (500mg)
    - Berberine (500mg)
    - Resveratrol (1000mg)
  - Weeks 11-12: Switch to a new supplement stack, such as:
    - NAD+ precursors (e.g., NMN, NR)
    - Senolytics (e.g., Dasatinib, Quercetin)
    - Adaptogenic herbs (e.g., Ashwagandha, Rhodiola)
- Daily Supplements:
  - Continue with previous supplements, adjusting dosages as needed.
Exercise Routine:
- Strength Training:
  - Focus on maintenance and injury prevention.
  - Incorporate more advanced techniques, such as blood flow restriction and electrical muscle stimulation.
- HIIT:
  - Incorporate more advanced protocols, such as high-intensity interval strength training.
  - Focus on power output and speed.
Stress Resilience Techniques:
- HRV Training:
  - Incorporate more advanced techniques, such as heart rate variability biofeedback and respiratory training.
  - Practice HRV training during daily activities to enhance resilience.
- Neurofeedback Concepts:
  - Incorporate more advanced protocols, such as brain-computer interface training and neuroplasticity exercises.
  - Practice neurofeedback during daily activities to enhance cognitive performance.

Additional Tips and Recommendations:

Sleep and Recovery:
- Prioritize sleep and aim for 7-9 hours of sleep per night.
- Incorporate recovery techniques, such as foam rolling, self-myofascial release, and contrast showers.
Wearable Tracking:
- Use a wearable device or app to track HRV, sleep, and physical activity.
- Adjust your routine based on data and insights.
Mental Performance:
- Incorporate cognitive training, such as brain games and puzzles.
- Practice mindfulness and meditation to enhance mental clarity and focus.
Social Connection:
- Prioritize social connections and relationships.
- Incorporate social activities, such as group exercise or community events.

Disclaimer:

This plan is for informational purposes only and should not be considered as personalized advice. Consult with a healthcare professional before starting any new supplement or exercise program. Additionally, some supplements and techniques may interact with medications or have adverse effects in certain individuals. Always prioritize your health and safety.

Claude Opus 4

Anthropic · May 2025text

< The plan should be highly detailed and actionable."

Advanced 3-Month Biohacker Longevity Optimization Protocol

Executive Summary

This comprehensive protocol integrates cutting-edge longevity science, performance optimization, and biohacking strategies into a systematic 3-month program. The plan emphasizes measurable outcomes, safety, and progressive adaptation.

Month 1: Foundation & Baseline Establishment

Week 1-2: Assessment & Preparation

Baseline Testing

Comprehensive Blood Panel:
- Complete metabolic panel, lipid profile, HbA1c, fasting insulin
- Hormones: Testosterone, estradiol, DHEA-S, cortisol (4-point), TSH, Free T3/T4
- Inflammatory markers: hs-CRP, homocysteine, fibrinogen
- Nutrients: Vitamin D, B12, folate, magnesium RBC, zinc, copper
- Advanced: ApoB, Lp(a), omega-3 index, oxidized LDL
Physical Assessment:_
- DEXA scan for body composition
- VO2 max testing
- Grip strength measurement
- Heart Rate Variability baseline (morning readings for 7 days)
Cognitive Baseline:_
- Cambridge Brain Sciences assessment
- Reaction time testing (Human Benchmark)
- Sleep quality assessment (Pittsburgh Sleep Quality Index)

Dietary Protocol - Month 1

Weeks 1-2: Metabolic Reset

Modified Ketogenic Diet (70% fat, 20% protein, 10% carbs)
Daily caloric intake: Calculate TDEE × 0.9 for mild deficit
Meal timing: 16:8 intermittent fasting window (12pm-8pm feeding)

Sample Daily Menu:

First Meal (12pm):
- 3 eggs cooked in 1 tbsp grass-fed butter
- 1/2 avocado
- 2 cups mixed greens with 2 tbsp olive oil
- 4 oz wild-caught salmon
Second Meal (4pm):
- 6 oz grass-fed beef
- 2 cups steamed broccoli with 1 tbsp MCT oil
- 1 oz macadamia nuts
Final Meal (7pm):
- 4 oz chicken thigh
- Cauliflower rice with coconut oil
- Green salad with pumpkin seeds

Weeks 3-4: Fasting Integration

Tuesday/Thursday: 24-hour fasts (dinner to dinner)
Continue 16:8 on other days
Sunday: Refeed day with 150% normal calories, 30% carbs

Supplement Stack - Month 1

Morning (with first meal):

NAD+ Support Complex:
- NMN: 500mg
- Resveratrol: 500mg (with fat source)
- Quercetin: 500mg
- Fisetin: 100mg
Mitochondrial Support:
- CoQ10 (ubiquinol): 200mg
- PQQ: 20mg
- Alpha-lipoic acid: 300mg
Essential Stack:
- Vitamin D3: 5000 IU (adjust based on blood levels)
- Vitamin K2 (MK-7): 200mcg
- Magnesium glycinate: 400mg
- Zinc picolinate: 15mg

Afternoon:

Cognitive Enhancement:
- Lion's Mane: 1000mg
- Bacopa Monnieri: 300mg (standardized to 50% bacosides)
- Rhodiola Rosea: 200mg (3% rosavins, 1% salidroside)

Evening (2 hours before bed):

Sleep & Recovery:
- Magnesium threonate: 2000mg
- L-theanine: 200mg
- Ashwagandha (KSM-66): 600mg
- Glycine: 3g

Exercise Protocol - Month 1

Monday/Thursday: Strength Training (45-60 minutes)

Workout A:

Barbell squat: 4×6-8 @ 80% 1RM
Romanian deadlift: 3×8-10
Walking lunges: 3×12 each leg
Leg curls: 3×12-15
Calf raises: 4×15-20

Workout B:

Bench press: 4×6-8 @ 80% 1RM
Bent-over row: 4×8-10
Overhead press: 3×8-10
Pull-ups: 3×max reps
Face pulls: 3×15-20

Tuesday/Friday: HIIT (20 minutes)

5-minute warm-up
8 rounds: 20 seconds all-out, 40 seconds recovery
5-minute cool-down
Track: Power output, heart rate recovery

Wednesday: Zone 2 Cardio (45-60 minutes)

Target: 180 - age = max heart rate
Activities: Brisk walking, cycling, swimming
Nasal breathing only

Saturday: Active Recovery

30 minutes yoga or mobility work
20 minutes sauna (if available)
Cold exposure: 3 minutes cold shower

Sunday: Rest

Stress Resilience & Recovery - Month 1

Daily Practices:

Morning HRV Training (10 minutes):
- Use HRV biofeedback device (WHOOP, Oura, or dedicated HRV sensor)
- Resonance breathing: 5 seconds in, 5 seconds out
- Target: Increase HRV by 10% over baseline
Meditation (20 minutes):
- Week 1-2: Guided mindfulness (Headspace/Calm)
- Week 3-4: Transition to unguided practice
Evening Routine:
- Blue light blocking glasses 2 hours before bed
- Room temperature: 65-68°F
- Complete darkness (blackout curtains)
- White noise or silence

Tracking & Metrics - Month 1

Wearables Setup:

Primary: WHOOP 4.0 or Oura Ring Gen 3
Secondary: Continuous Glucose Monitor (Levels or Supersapiens)
Optional: Eight Sleep pod for sleep optimization

Daily Tracking:

Morning: HRV, resting heart rate, body temperature
Throughout day: Steps (target 10,000), glucose responses
Evening: Sleep readiness score
Weekly: Body weight, body measurements, photos

Month 2: Optimization & Advanced Protocols

Dietary Protocol - Month 2

Weeks 5-6: Cyclical Ketogenic Diet

Monday-Friday: Strict keto (<20g carbs)
Saturday: Carb refeed (2g/kg body weight from sweet potatoes, white rice)
Sunday: Modified keto (50g carbs)

Weeks 7-8: Extended Fasting

One 48-hour fast (Wednesday dinner to Friday dinner)
Preparation: Increase electrolytes 2 days prior
During fast:
- Snake juice: 2L water, 1 tsp pink salt, 1 tsp potassium chloride
- Black coffee, green tea allowed
- Light walking only

Supplement Stack - Month 2 (Additions/Modifications)

Cycling Protocol:

Week 5-6: Add Sulforaphane (from broccoli sprouts): 40mg daily
Week 7-8: Cycle off NAD+ precursors, maintain others

New Additions:

Methylene Blue (pharmaceutical grade): 0.5mg/kg body weight, 2x/week
C60 in olive oil: 5ml daily
Spermidine: 5mg daily
Rapamycin (prescription required): 5mg once weekly (consult physician)

Exercise Protocol - Month 2

Progressive Overload:

Increase weights by 5-10% from Month 1
Add blood flow restriction training to last set of each exercise

Monday/Thursday: Modified Strength

Incorporate cluster sets for main lifts
Add 2 minutes rest-pause sets for accessories

Tuesday/Friday: Advanced HIIT

Wingate protocol: 4×30 seconds all-out, 4 minutes recovery
Track peak power and fatigue index

Wednesday: MAF Training

60-75 minutes at MAF heart rate (180 - age)
Monthly MAF test to track improvement

Saturday: Contrast Training

20 minutes sauna
3-5 minutes ice bath
Repeat 3 rounds
End with cold

Advanced Biohacking - Month 2

Photobiomodulation:

Red light therapy: 10 minutes morning, 10 minutes evening
Target areas: Face, chest, back
Wavelengths: 660nm and 850nm

Neurofeedback Training:

2 sessions/week using Muse or similar device
Focus on increasing alpha waves and gamma bursts

Grounding/Earthing:

20 minutes barefoot contact with earth daily
Track inflammatory markers

Cognitive Enhancement Protocol - Month 2

Nootropic Cycling:

Week 5-6:

Modafinil: 100mg, 2x/week (Tuesday/Friday)
Noopept: 10mg sublingual, daily
Aniracetam: 750mg with fat source, 2x daily

Week 7-8:

Phenylpiracetam: 100mg, 3x/week
L-theanine + Caffeine: 200mg/100mg for focus sessions
Nicotinamide riboside: 300mg daily

Month 3: Advanced Integration & Personalization

Dietary Protocol - Month 3

Weeks 9-10: Protein Cycling

Monday/Wednesday/Friday: High protein (1.5g/kg)
Tuesday/Thursday: Low protein (0.5g/kg) - activate autophagy
Weekend: Moderate protein (1g/kg)

Weeks 11-12: Personalized Approach

Based on CGM data, create personalized meal timing
Implement targeted supplementation based on Month 2 blood work

Exercise Protocol - Month 3

Periodization:

Week 9-10: Deload (70% intensity)
Week 11-12: Peak phase (test new 1RMs)

Advanced Techniques:

German Volume Training for hypertrophy
Velocity-based training for power
Heart rate variability-guided training intensity

Longevity Interventions - Month 3

Hormetic Stressors:

Hypoxic training: 3x/week breath holds
Heat shock: 4x/week sauna at 180°F for 20 minutes
Cold shock: Daily cold showers progressing to ice baths

Advanced Supplementation:

Plasmalogens: 1mg daily
Urolithin A: 500mg daily
Ergothioneine: 5mg daily
Beta-alanine: 3g daily for muscle endurance

Sleep Optimization - Month 3

Advanced Protocol:

Temperature regulation: ChiliPad set to drop 2°F every 2 hours
Pink noise during deep sleep phases
Morning light exposure: 10,000 lux for 30 minutes upon waking
Evening: Red light only after sunset

Final Assessment & Future Planning

Week 12 Testing:

Repeat all baseline blood work
DEXA scan comparison
VO2 max retest
Cognitive assessments
Compile 3-month data trends

Data Analysis:

Identify top 20% interventions by impact
Create personalized long-term protocol
Plan quarterly testing schedule

Safety Considerations & Disclaimers

Medical Supervision: Consult healthcare providers before starting, especially for prescription items
Individual Variation: Adjust protocols based on personal response
Quality Sources: Use third-party tested supplements only
Gradual Implementation: Don't start everything at once
Listen to Your Body: Stop any intervention causing adverse effects

Expected Outcomes

Based on scientific literature and anecdotal reports:

10-20% improvement in VO2 max
15-25% increase in HRV
5-10% reduction in body fat (if starting >15%)
20-30% improvement in cognitive test scores
Significant improvements in energy and recovery
Optimized bloodwork markers

Monthly Investment Estimate

Supplements: $400-600
Testing: $500-1000 (Month 1 & 3)
Devices/Wearables: $500-1500 (one-time)
Food: $600-800 (quality sources)
Professional services: $200-500 (optional)

This protocol represents the cutting edge of longevity science and biohacking. Individual results will vary, and continuous optimization based on personal data is essential for long-term success. joaquintournier@Joaquins-MacBook-Pro Rival %

Vote

12 / 20

Michelin Star Recipe Designplanning

Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.

Llama 3.1 70B (Instruct)

Meta · Jul 2024text

Dish Name: "Aurora Australis" - A Harmonious Union of Smoked Eel, Saffron-Infused Sunchokes, and Frozen Finger Lime Pearls

Conceptual Narrative: Inspired by the breathtaking display of the Southern Lights, "Aurora Australis" is a dish that embodies the ethereal beauty of the Antarctic night sky. This innovative recipe combines the richness of smoked eel, the earthy sweetness of sunchokes, and the zesty freshness of finger lime, all while showcasing cutting-edge techniques and unusual ingredient pairings.

Component 1: Smoked Eel Mousse

1 lb (450g) smoked eel fillets (source: Scottish or Irish smoked eel)
1/2 cup (120g) crème fraîche
1 tsp (5g) fleur de sel
1/4 tsp (1.25g) black truffle oil

Instructions:

Flake the smoked eel into small pieces and mix with crème fraîche, fleur de sel, and black truffle oil in a bowl.
Cover and refrigerate for at least 2 hours to allow the flavors to meld.
Using a stand mixer or hand blender, whip the mixture until smooth and airy.
Transfer the mousse to a piping bag fitted with a large round tip.

Component 2: Saffron-Infused Sunchokes

4 large sunchokes (also known as Jerusalem artichokes)
1/2 cup (120g) granulated sugar
1/4 cup (60g) water
1/2 tsp (2.5g) saffron threads, soaked in 1 tsp (5g) hot water

Instructions:

Peel the sunchokes and slice into 1/8-inch (3mm) thick rounds.
In a saucepan, combine sugar, water, and saffron (with its soaking liquid). Bring to a boil, then reduce heat and simmer for 5 minutes.
Add the sunchoke slices to the saucepan and cook for 10-12 minutes, or until they are tender and lightly caramelized.
Using a slotted spoon, transfer the sunchokes to a wire rack to cool.

Component 3: Frozen Finger Lime Pearls

1 cup (200g) finger lime juice
1 cup (200g) granulated sugar
1 cup (240ml) water
Sodium alginate (available at most health food stores or online)

Instructions:

Combine finger lime juice, sugar, and water in a saucepan. Bring to a boil, then reduce heat and simmer for 5 minutes.
Strain the mixture through a fine-mesh sieve into a bowl. Discard the solids.
Using a syringe or piping bag, drop small amounts of the mixture into a bath of cold water containing 1% sodium alginate. This will create small, bouncy pearls.
Using a slotted spoon, transfer the pearls to a bowl of ice water to stop the cooking process.
Freeze the pearls in an airtight container until ready to serve.

Component 4: Microgreens and Edible Flowers

Pea shoots or purslane microgreens
Edible flowers (such as violas or pansies)

Instructions:

Gently wash and dry the microgreens and edible flowers.
Set aside for garnish.

Assembly and Plating:

Pipe the smoked eel mousse onto a chilled plate in a circular motion, creating a nest-like shape.
Arrange the saffron-infused sunchokes on top of the mousse, slightly overlapping each other.
Place a few frozen finger lime pearls on top of the sunchokes.
Garnish with microgreens and edible flowers.
Drizzle a small amount of extra virgin olive oil around the plate to complete the dish.

Sourcing Notes:

Smoked eel: Look for high-quality, sustainably sourced smoked eel from Scotland or Ireland.
Sunchokes: Available at most farmers' markets or specialty grocery stores.
Finger lime: Native to Australia, finger limes can be sourced through specialty citrus growers or online retailers.
Sodium alginate: Available at most health food stores or online.

Advanced Techniques:

Spherification: The use of sodium alginate to create bouncy, caviar-like pearls.
Smoking: The smoking process used to infuse the eel with a rich, savory flavor.
Sous vide: The cooking method used to achieve precise temperature control and even cooking of the sunchokes.

Exquisite Plating Presentation:

The dish is designed to evoke the shimmering, ethereal quality of the Aurora Australis.
The smoked eel mousse provides a creamy, rich base, while the saffron-infused sunchokes add a pop of color and earthy sweetness.
The frozen finger lime pearls add a burst of freshness and acidity, while the microgreens and edible flowers provide a delicate, whimsical touch.

Claude Opus 4

Anthropic · May 2025text

"Tidal Reverie"

Miso-Caramelized Scallops with White Chocolate Dashi, Yuzu Pearls, and Crysta

llized Nori

Conceptual Narrative

This dish explores the liminal space where ocean meets shore, where umami depths encounter unexpected sweetn ess. The pairing of pristine diver scallops with white chocolate challenges conv entional boundaries, while traditional Japanese elements ground the composition in centuries of culinary wisdom. Each bite represents the ebb and flow of tides

moments of intensity followed by gentle recession.

Components Overview

Miso-Caramelized Hokkaido Scallops
White Chocolate Dashi Foam
Yuzu Pearl Caviar
Crystallized Nori Tuile
Micro Shiso Oil
Edible Sand (Black Sesame & Cocoa)

Detailed Components & Techniques

1. Miso-Caramelized Hokkaido Scallops

Ingredients:

3 large Hokkaido diver scallops (U-10 size)
30g white miso paste (preferably 3-month aged)
15g mirin
10g sake
5g maple syrup
Clarified butter for searing

Sourcing: Hokkaido scallops from Tsukiji Outer Market or specialty Japanese seafood importers

Method:

Remove scallops from refrigeration 20 minutes before cooking
Whisk miso, mirin, sake, and maple syrup until smooth
Score scallops in crosshatch pattern, 2mm deep
Brush with miso glaze, refrigerate 1 hour
Sear in smoking hot clarified butter, 90 seconds per side
Torch lightly for caramelization
Rest 2 minutes before plating

2. White Chocolate Dashi Foam

Ingredients:

500ml kombu dashi (made with Rishiri kombu)
50g Valrhona Ivoire white chocolate
2g soy lecithin
1 sheet silver gelatin
Sea salt to taste

Method:

Prepare kombu dashi, steep at 60°C for 45 minutes
Strain and reduce to 300ml
Bloom gelatin in cold water
Heat dashi to 70°C, whisk in bloomed gelatin
Add white chocolate, whisk until melted
Cool to 60°C, add soy lecithin
Blend with immersion blender to create stable foam
Keep warm in thermal circulator at 55°C

3. Yuzu Pearl Caviar (Reverse Spherification)

Ingredients:

200ml yuzu juice (fresh-pressed)
100ml mineral water
2g sodium alginate
1000ml calcium chloride bath (0.5%)

Method:

Combine yuzu juice with mineral water
Using immersion blender, incorporate sodium alginate
Strain through fine mesh, rest 24 hours to remove air bubbles
Prepare calcium bath
Using syringe, create 3mm pearls in calcium bath
Let set for 2 minutes
Rinse in clean water, store in yuzu juice

4. Crystallized Nori Tuile

Ingredients:

5 sheets premium nori (Ariake Sea)
100ml water
50g sugar
15ml rice wine vinegar
Black sesame seeds

Method:

Blend nori with water until smooth paste
Strain through cheesecloth
Reduce liquid by half
Add sugar and vinegar, cook to 115°C
Spread thin on silicone mat
Dehydrate at 60°C for 8 hours
Break into artistic shards

5. Micro Shiso Oil

Ingredients:

50g micro purple shiso
200ml grapeseed oil
Salt

Method:

Blanch shiso in salted water, 5 seconds
Shock in ice bath
Squeeze dry, blend with oil at high speed
Strain through coffee filter
Season with salt

6. Edible Sand

Ingredients:

30g black sesame seeds, toasted
20g cocoa nibs
10g dehydrated soy sauce
5g gold leaf

Method:

Grind each component separately to varying textures
Combine, creating textural variety
Fold in gold leaf fragments

Plating & Presentation

Equipment Needed:

Warm plates (28cm diameter, preferably handcrafted ceramic)
Precision tweezers
Foam dispenser
Micro pipette

Assembly (per plate):

Create abstract brush stroke with shiso oil
Place three dots of edible sand asymmetrically
Position scallops in triangular formation
Pipe white chocolate dashi foam between scallops
Distribute 7-9 yuzu pearls strategically
Crown each scallop with nori tuile shard
Finish with micro shiso leaves and gold leaf

Service Notes:

Serve immediately while scallops are warm
Foam should be applied tableside for dramatic effect
Provide mother-of-pearl spoons to preserve delicate flavors

Wine Pairing

Recommend: 2018 Dönnhoff Oberhäuser Brücke Riesling Auslese or aged Junmai Daigi njo sake

Chef's Note

The unusual pairing of white chocolate with dashi creates a synergy that amplifi es both sweet and umami note s, while the yuzu pearls provide acidic punctuation. This dish requires precise timing and temperature control - the contrast between warm scallops and cool pea rls is essential to the experience.

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< The plan should be highly detailed and actionable."

Advanced 3-Month Biohacker Longevity Optimization Protocol

Executive Summary

Month 1: Foundation & Baseline Establishment

Week 1-2: Assessment & Preparation

Baseline Testing

Comprehensive Blood Panel:
- Complete metabolic panel, lipid profile, HbA1c, fasting insulin
- Hormones: Testosterone, estradiol, DHEA-S, cortisol (4-point), TSH, Free T3/T4
- Inflammatory markers: hs-CRP, homocysteine, fibrinogen
- Nutrients: Vitamin D, B12, folate, magnesium RBC, zinc, copper
- Advanced: ApoB, Lp(a), omega-3 index, oxidized LDL
Physical Assessment:_
- DEXA scan for body composition
- VO2 max testing
- Grip strength measurement
- Heart Rate Variability baseline (morning readings for 7 days)
Cognitive Baseline:_
- Cambridge Brain Sciences assessment
- Reaction time testing (Human Benchmark)
- Sleep quality assessment (Pittsburgh Sleep Quality Index)

Dietary Protocol - Month 1

Weeks 1-2: Metabolic Reset

Modified Ketogenic Diet (70% fat, 20% protein, 10% carbs)
Daily caloric intake: Calculate TDEE × 0.9 for mild deficit
Meal timing: 16:8 intermittent fasting window (12pm-8pm feeding)

Sample Daily Menu:

First Meal (12pm):
- 3 eggs cooked in 1 tbsp grass-fed butter
- 1/2 avocado
- 2 cups mixed greens with 2 tbsp olive oil
- 4 oz wild-caught salmon
Second Meal (4pm):
- 6 oz grass-fed beef
- 2 cups steamed broccoli with 1 tbsp MCT oil
- 1 oz macadamia nuts
Final Meal (7pm):
- 4 oz chicken thigh
- Cauliflower rice with coconut oil
- Green salad with pumpkin seeds

Weeks 3-4: Fasting Integration

Tuesday/Thursday: 24-hour fasts (dinner to dinner)
Continue 16:8 on other days
Sunday: Refeed day with 150% normal calories, 30% carbs

Supplement Stack - Month 1

Morning (with first meal):

NAD+ Support Complex:
- NMN: 500mg
- Resveratrol: 500mg (with fat source)
- Quercetin: 500mg
- Fisetin: 100mg
Mitochondrial Support:
- CoQ10 (ubiquinol): 200mg
- PQQ: 20mg
- Alpha-lipoic acid: 300mg
Essential Stack:
- Vitamin D3: 5000 IU (adjust based on blood levels)
- Vitamin K2 (MK-7): 200mcg
- Magnesium glycinate: 400mg
- Zinc picolinate: 15mg

Afternoon:

Cognitive Enhancement:
- Lion's Mane: 1000mg
- Bacopa Monnieri: 300mg (standardized to 50% bacosides)
- Rhodiola Rosea: 200mg (3% rosavins, 1% salidroside)

Evening (2 hours before bed):

Sleep & Recovery:
- Magnesium threonate: 2000mg
- L-theanine: 200mg
- Ashwagandha (KSM-66): 600mg
- Glycine: 3g

Exercise Protocol - Month 1

Monday/Thursday: Strength Training (45-60 minutes)

Workout A:

Barbell squat: 4×6-8 @ 80% 1RM
Romanian deadlift: 3×8-10
Walking lunges: 3×12 each leg
Leg curls: 3×12-15
Calf raises: 4×15-20

Workout B:

Bench press: 4×6-8 @ 80% 1RM
Bent-over row: 4×8-10
Overhead press: 3×8-10
Pull-ups: 3×max reps
Face pulls: 3×15-20

Tuesday/Friday: HIIT (20 minutes)

5-minute warm-up
8 rounds: 20 seconds all-out, 40 seconds recovery
5-minute cool-down
Track: Power output, heart rate recovery

Wednesday: Zone 2 Cardio (45-60 minutes)

Target: 180 - age = max heart rate
Activities: Brisk walking, cycling, swimming
Nasal breathing only

Saturday: Active Recovery

30 minutes yoga or mobility work
20 minutes sauna (if available)
Cold exposure: 3 minutes cold shower

Sunday: Rest

Stress Resilience & Recovery - Month 1

Daily Practices:

Morning HRV Training (10 minutes):
- Use HRV biofeedback device (WHOOP, Oura, or dedicated HRV sensor)
- Resonance breathing: 5 seconds in, 5 seconds out
- Target: Increase HRV by 10% over baseline
Meditation (20 minutes):
- Week 1-2: Guided mindfulness (Headspace/Calm)
- Week 3-4: Transition to unguided practice
Evening Routine:
- Blue light blocking glasses 2 hours before bed
- Room temperature: 65-68°F
- Complete darkness (blackout curtains)
- White noise or silence

Tracking & Metrics - Month 1

Wearables Setup:

Primary: WHOOP 4.0 or Oura Ring Gen 3
Secondary: Continuous Glucose Monitor (Levels or Supersapiens)
Optional: Eight Sleep pod for sleep optimization

Daily Tracking:

Morning: HRV, resting heart rate, body temperature
Throughout day: Steps (target 10,000), glucose responses
Evening: Sleep readiness score
Weekly: Body weight, body measurements, photos

Month 2: Optimization & Advanced Protocols

Dietary Protocol - Month 2

Weeks 5-6: Cyclical Ketogenic Diet

Monday-Friday: Strict keto (<20g carbs)
Saturday: Carb refeed (2g/kg body weight from sweet potatoes, white rice)
Sunday: Modified keto (50g carbs)

Weeks 7-8: Extended Fasting

One 48-hour fast (Wednesday dinner to Friday dinner)
Preparation: Increase electrolytes 2 days prior
During fast:
- Snake juice: 2L water, 1 tsp pink salt, 1 tsp potassium chloride
- Black coffee, green tea allowed
- Light walking only

Supplement Stack - Month 2 (Additions/Modifications)

Cycling Protocol:

Week 5-6: Add Sulforaphane (from broccoli sprouts): 40mg daily
Week 7-8: Cycle off NAD+ precursors, maintain others

New Additions:

Methylene Blue (pharmaceutical grade): 0.5mg/kg body weight, 2x/week
C60 in olive oil: 5ml daily
Spermidine: 5mg daily
Rapamycin (prescription required): 5mg once weekly (consult physician)

Exercise Protocol - Month 2

Progressive Overload:

Increase weights by 5-10% from Month 1
Add blood flow restriction training to last set of each exercise

Monday/Thursday: Modified Strength

Incorporate cluster sets for main lifts
Add 2 minutes rest-pause sets for accessories

Tuesday/Friday: Advanced HIIT

Wingate protocol: 4×30 seconds all-out, 4 minutes recovery
Track peak power and fatigue index

Wednesday: MAF Training

60-75 minutes at MAF heart rate (180 - age)
Monthly MAF test to track improvement

Saturday: Contrast Training

20 minutes sauna
3-5 minutes ice bath
Repeat 3 rounds
End with cold

Advanced Biohacking - Month 2

Photobiomodulation:

Red light therapy: 10 minutes morning, 10 minutes evening
Target areas: Face, chest, back
Wavelengths: 660nm and 850nm

Neurofeedback Training:

2 sessions/week using Muse or similar device
Focus on increasing alpha waves and gamma bursts

Grounding/Earthing:

20 minutes barefoot contact with earth daily
Track inflammatory markers

Cognitive Enhancement Protocol - Month 2

Nootropic Cycling:

Week 5-6:

Modafinil: 100mg, 2x/week (Tuesday/Friday)
Noopept: 10mg sublingual, daily
Aniracetam: 750mg with fat source, 2x daily

Week 7-8:

Phenylpiracetam: 100mg, 3x/week
L-theanine + Caffeine: 200mg/100mg for focus sessions
Nicotinamide riboside: 300mg daily

Month 3: Advanced Integration & Personalization

Dietary Protocol - Month 3

Weeks 9-10: Protein Cycling

Monday/Wednesday/Friday: High protein (1.5g/kg)
Tuesday/Thursday: Low protein (0.5g/kg) - activate autophagy
Weekend: Moderate protein (1g/kg)

Weeks 11-12: Personalized Approach

Based on CGM data, create personalized meal timing
Implement targeted supplementation based on Month 2 blood work

Exercise Protocol - Month 3

Periodization:

Week 9-10: Deload (70% intensity)
Week 11-12: Peak phase (test new 1RMs)

Advanced Techniques:

German Volume Training for hypertrophy
Velocity-based training for power
Heart rate variability-guided training intensity

Longevity Interventions - Month 3

Hormetic Stressors:

Hypoxic training: 3x/week breath holds
Heat shock: 4x/week sauna at 180°F for 20 minutes
Cold shock: Daily cold showers progressing to ice baths

Advanced Supplementation:

Plasmalogens: 1mg daily
Urolithin A: 500mg daily
Ergothioneine: 5mg daily
Beta-alanine: 3g daily for muscle endurance

Sleep Optimization - Month 3

Advanced Protocol:

Temperature regulation: ChiliPad set to drop 2°F every 2 hours
Pink noise during deep sleep phases
Morning light exposure: 10,000 lux for 30 minutes upon waking
Evening: Red light only after sunset

Final Assessment & Future Planning

Week 12 Testing:

Repeat all baseline blood work
DEXA scan comparison
VO2 max retest
Cognitive assessments
Compile 3-month data trends

Data Analysis:

Identify top 20% interventions by impact
Create personalized long-term protocol
Plan quarterly testing schedule

Safety Considerations & Disclaimers

Medical Supervision: Consult healthcare providers before starting, especially for prescription items
Individual Variation: Adjust protocols based on personal response
Quality Sources: Use third-party tested supplements only
Gradual Implementation: Don't start everything at once
Listen to Your Body: Stop any intervention causing adverse effects

Expected Outcomes

Based on scientific literature and anecdotal reports:

10-20% improvement in VO2 max
15-25% increase in HRV
5-10% reduction in body fat (if starting >15%)
20-30% improvement in cognitive test scores
Significant improvements in energy and recovery
Optimized bloodwork markers

Monthly Investment Estimate

Supplements: $400-600
Testing: $500-1000 (Month 1 & 3)
Devices/Wearables: $500-1500 (one-time)
Food: $600-800 (quality sources)
Professional services: $200-500 (optional)