Compare Llama 4 Maverick by Meta AI against Mistral Small Creative by Mistral AI, in 1 community votes, llama 4 maverick wins 100% of head-to-head duels, context windows of 1.0M vs 33K, tested across 28 shared challenges. Updated February 2026.
In 1 community votes, Llama 4 Maverick wins 100% of head-to-head duels. Based on blind community voting from the RIVAL open dataset of 1+ human preference judgments for this pair.
23 challenges
Tests an AI's ability to generate vector graphics
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Tests an AI's ability to generate a complete, working landing page
Recreate an interactive, classic Mario level in a single HTML file.
Tests an AI's ability to replicate an existing UI with Tailwind CSS
Tests an AI's ability to create interactive web elements
Tests an AI's ability to create a detailed world map in SVG format
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
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.
Develop a cutting-edge 3-month longevity plan for a biohacker.
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
Month 2: Intensification and Refining
Month 3: Peak Performance and Long-Term Optimization
Additional Recommendations:
Action Plan:
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.
Objective: Maximize biological age reversal, cognitive performance, physical resilience, and metabolic flexibility through evidence-based biohacking, precision nutrition, advanced training, and neurological optimization.
This plan integrates: ✅ Personalized supplement stacks (with cycling protocols) ✅ Metabolic & dietary optimization (ketogenic, time-restricted eating, targeted nutrient cycling) ✅ Advanced wearables & biometric tracking (continuous glucose monitoring, HRV, sleep, inflammation) ✅ Strength, HIIT, and recovery protocols (periodized training, blood flow restriction, red light therapy) ✅ Stress resilience & neuroplasticity (HRV biofeedback, neurofeedback, cold exposure, breathwork) ✅ Epigenetic & mitochondrial optimization (NAD+ boosting, senolytics, autophagy induction) ✅ Longevity biomarkers tracking (telomere length, epigenetic clock, inflammatory markers)
Goal: Optimize insulin sensitivity, mitochondrial function, and autonomic nervous system balance while establishing baseline metrics.
Before starting, conduct comprehensive baseline testing (repeat at Week 4, 8, and 12):
| Metric | Test Method | Target Range |
|---|---|---|
| Fasting Glucose | Continuous Glucose Monitor (CGM) | 70-85 mg/dL |
| HbA1c | Blood test | <5.5% |
| Insulin (Fasting) | Blood test | <5 µU/mL |
| Lipid Panel | Blood test (LDL-P, HDL, Triglycerides) | LDL-P <70, HDL >70 |
| Inflammatory Markers | CRP, IL-6, TNF-α (blood test) | CRP <1, IL-6 <1 |
| Epigenetic Age | Horvath/Epiclock (DNA test) | < Biological Age |
| Telomere Length | Blood test (relative length) | Stable/Increasing |
| HRV (Resting) | WHOOP/Oura Ring/Apple Watch | >100 ms (RMSSD) |
| VO₂ Max | Wearable (Whoop, Polar, Garmin) | >40 (male), >35 (female) |
| Sleep Efficiency | Oura Ring/Whoop | >90% |
| Testosterone (M) | Blood test (total & free) | >600 ng/dL (T), >9% (free) |
| Estrogen (F) | Blood test (E2) | 50-300 pg/mL |
| Cortisol (Diurnal) | Saliva test (4x/day) | Peak AM, low PM |
Wearables Setup:
Primary Approach: Time-Restricted Eating (TRE) + Cyclical Ketogenic Diet (CKD) with targeted refeeds
Supplement Stack (Phase 1 – Metabolic Reset) (All dosages are per day unless specified)
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| Omega-3 (EPA/DHA) | 2-3g | With meals | Anti-inflammatory, mitochondrial support |
| Magnesium (Glycinate + Citrate) | 400mg | Before bed | Sleep, muscle recovery, cortisol modulation |
| Potassium (Citrate) | 3-5g | With electrolytes | Avoid cramps, support heart rhythm |
| Sodium (LMNT) | 5g | With meals | Electrolyte balance |
| Berberine | 500mg (2x) | Before meals | Insulin sensitivity, AMPK activation |
| Resveratrol (Trans) | 200-500mg | With dinner | SIRT1 activation, autophagy |
| NAC (N-Acetyl Cysteine) | 600mg | Morning | Glutathione support, detox |
| Alpha-Lipoic Acid (R-ALA) | 300mg | Morning | Mitochondrial function, blood sugar control |
| CoQ10 (Ubiquinol) | 200mg | With fat-rich meal | Electron transport chain support |
| PQQ | 10-20mg | Morning | Mitochondrial biogenesis |
| Collagen Peptides | 10-20g | Morning & evening | Gut integrity, joint health |
| Vitamin D3 + K2 | 5000 IU + 200mcg | Morning | Immune, bone, cardiovascular health |
| Zinc (Bisglycinate) | 15-30mg | Evening | Testosterone, immune function |
| Boron | 3-6mg | Evening | Testosterone modulation (M), estrogen balance (F) |
| Creatine Monohydrate | 5g | Post-workout | Cognitive function, ATP recycling |
| Lion’s Mane | 500mg (2x) | Morning & lunch | Neurogenesis, cognitive performance |
| Bacopa Monnieri | 300mg | Morning | Memory, synaptic plasticity |
Fasting Protocol:
Goal: Build muscle, improve VO₂ max, and enhance insulin sensitivity
| Day | Workout Type | Protocol | Notes |
|---|---|---|---|
| Monday | Lower Body Strength | 4x5 Squat (80-85% 1RM), 3x8 Romanian Deadlift, 3x10 Bulgarian Split Squat | Progressive overload |
| Tuesday | HIIT (Zone 2 + Sprints) | 20 min Zone 2 (130-150 BPM), 10x 20s sprints (90% effort) | Recovery between sprints: 40s walk |
| Wednesday | Upper Body Strength | 4x5 Bench Press, 3x8 Pull-Ups, 3x10 Overhead Press | Focus on controlled reps |
| Thursday | Mobility + Core | Yoga (30 min), 3x15 Hanging Leg Raises, 3x20 Plank (weighted) | Prioritize hip & shoulder mobility |
| Friday | Upper Body Hypertrophy | 3x10 Incline Dumbbell Press, 3x12 Lat Pulldown, 3x15 Cable Flys | Moderate weight, high volume |
| Saturday | Lower Body Power + Conditioning | 5x3 Power Cleans, 3x10 Front Squat, 10 min Airdyne (max effort) | Explosive movements |
| Sunday | Active Recovery | 30-60 min Walk, 10 min Red Light Therapy, 5 min Cold Plunge | HRV-focused recovery |
Key Adjustments:
Goal: Enhance neuroplasticity, reduce cortisol, and optimize HRV
| Technique | Protocol | Frequency | Purpose |
|---|---|---|---|
| HRV Biofeedback | Elite HRV App (breath pacing at 0.1Hz) | Daily (10 min) | Increase RMSSD, vagal tone |
| Neurofeedback (Muse S) | Alpha/Theta Training (10-12Hz) | 3x/week (20 min) | Reduce beta waves, enhance focus |
| Wim Hof Method | 30 Breaths + 2-3 min Cold Shower | 3x/week | Reduce inflammation, boost dopamine |
| Transcendental Meditation | 20 min (2x/day) | Daily | Lower cortisol, increase coherence |
| Non-Sleep Deep Rest (NSDR) | Yoga Nidra (10-15 min) | Before bed | Parasympathetic activation |
| Red Light Therapy (Brain) | 670nm, 10 min (forehead) | Daily | BDNF upregulation |
Sleep Optimization:
Goal: Reduce senescent cells, enhance telomere length, and activate longevity pathways
| Intervention | Protocol | Frequency | Purpose |
|---|---|---|---|
| Fisetin | 500mg (3x/week) | With dinner | Senolytic (clears zombie cells) |
| Quercetin + Dasatinib | 500mg + 100mg (1x/week) | 24h fast | Senolytic combo |
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, autophagy |
| Metformin (if insulin resistant) | 500-1000mg | Evening | AMPK activation, longevity |
| NMN (or NR) | 500-1000mg | Morning | NAD+ boosting, sirtuin activation |
| Fasting-Mimicking Diet (FMD) | 5-day water-only fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
Goal: Maximize strength, cognitive function, and metabolic flexibility while fine-tuning epigenetic markers.
Supplement Stack (Phase 2 – Performance Optimization) (Additions to Phase 1)
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| Beta-Alanine | 3-6g | Post-workout | Buffer lactic acid, endurance |
| Citruline Malate | 8g | Pre-workout | Nitric oxide, blood flow |
| HMB | 3g | Morning | Muscle protein synthesis |
| DHEA (if <300 ng/dL) | 25-50mg | Morning | Testosterone support (M/F) |
| 7-Keto DHEA | 100mg | Morning | Fat loss, cognitive function |
| Lion’s Mane + Bacopa Stack | 1g + 300mg | Morning | Neurogenesis, memory |
| ** Sulforaphane (Broccoli Sprout Extract)** | 200mcg | Morning | Nrf2 activation, detox |
| EGCG (Green Tea Extract) | 400mg | Morning | Fat oxidation, cognitive function |
| Astaxanthin | 4-8mg | With fat | Antioxidant, joint health |
Goal: Maximize strength, power, and cognitive-motor integration
| Day | Workout Type | Protocol | Notes |
|---|---|---|---|
| Monday | Max Strength (Lower) | 5x3 Back Squat (85-90% 1RM), 4x6 Deadlift, 3x10 Step-Ups | Heavy, controlled reps |
| Tuesday | HIIT + Cognitive Load | 15 min Airdyne (90% effort) + Dual N-Back (20 min) | Test cognitive resilience under fatigue |
| Wednesday | Upper Body Power | 5x3 Bench Press (80% 1RM), 4x5 Power Cleans, 3x8 Pull-Ups | Explosive movements |
| Thursday | Mobility + Plyometrics | Animal Flow (30 min) + 10x Box Jumps | Neuromuscular coordination |
| Friday | Hypertrophy (Upper) | 4x10 Incline DB Press, 3x12 Lat Pulldown, 3x15 Cable Rows | Moderate weight, high volume |
| Saturday | Sprint + Strength Endurance | 10x 100m Sprints (90% effort) + 3x15 Front Squat (bodyweight) | Conditioning + strength |
| Sunday | Active Recovery + NSDR | 30 min Walk + 15 min Yoga Nidra | HRV recovery |
Key Adjustments:
Goal: Enhance executive function, memory, and stress adaptation
| Technique | Protocol | Frequency | Purpose |
|---|---|---|---|
| Dual N-Back (Brain Workshop) | 20-30 min (60% accuracy) | 4x/week | Working memory, fluid intelligence |
| Transcranial Direct Current Stimulation (tDCS) | 2mA, 20 min (F3-Anode for focus) | 3x/week | Neuroplasticity, cognitive enhancement |
| Wim Hof Method + Cold Plunge | 30 breaths + 3-5 min ice bath | 3x/week | Dopamine, inflammation reduction |
| Float Tank Session | 60-90 min (sensory deprivation) | 1x/week | Deep meditation, cortisol reduction |
| Psychedelic-Assisted Therapy (if legal) | Microdosing (0.1-0.3g LSD/psilocybin, 2x/week) | Optional | Neuroplasticity, emotional resilience |
Sleep Optimization (Advanced):
Goal: Maximize telomere length, reduce epigenetic age, and enhance autophagy
| Intervention | Protocol | Frequency | Purpose |
|---|---|---|---|
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, longevity |
| Metformin + Berberine Stack | 500mg + 500mg | Evening | AMPK activation, insulin sensitivity |
| Fasting-Mimicking Diet (FMD) | 5-day water fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
| Senolytics (Fisetin + Quercetin + Dasatinib) | 500mg + 500mg + 100mg | 1x/week | Clear senescent cells |
| NMN + Resveratrol | 1000mg + 500mg | Morning | NAD+ boosting, sirtuin activation |
| Collagen + Vitamin C | 10g + 500mg | Morning | Skin, joints, gut health |
Goal: Achieve maximal physical and cognitive performance while locking in longevity adaptations.
Goal: Optimize for metabolic flexibility, cognitive function, and longevity biomarkers
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| Omega-3 (EPA/DHA) | 3-4g | With meals | Anti-inflammatory, cognitive function |
| Magnesium (Glycinate + Threonate) | 600mg | Before bed | Sleep, memory, relaxation |
| Potassium (Citrate) | 5g | With meals | Electrolyte balance |
| Sodium (LMNT) | 5g | With meals | Hydration, performance |
| Berberine + Metformin | 500mg + 500mg | Evening | Insulin sensitivity, longevity |
| NMN + Resveratrol | 1000mg + 500mg | Morning | NAD+ boosting, sirtuin activation |
| Lion’s Mane + Bacopa | 1g + 300mg | Morning | Neurogenesis, memory |
| Sulforaphane | 200mcg | Morning | Nrf2 activation, detox |
| Astaxanthin | 8mg | With fat | Antioxidant, joint health |
| Creatine Monohydrate | 5g | Post-workout | Cognitive function, ATP recycling |
| Beta-Alanine | 6g | Post-workout | Endurance, buffering |
| HMB | 3g | Morning | Muscle protein synthesis |
| DHEA (if needed) | 25-50mg | Morning | Testosterone support |
| 7-Keto DHEA | 100mg | Morning | Fat loss, cognitive function |
| Collagen Peptides | 10-20g | Morning & evening | Gut, joints, skin |
Goal: Achieve maximal strength, power, and cognitive-motor primacy
| Day | Workout Type | Protocol | Notes |
|---|---|---|---|
| Monday | Max Strength (Lower) | 5x3 Back Squat (90% 1RM), 4x5 Deadlift, 3x10 Step-Ups | Heavy, controlled reps |
| Tuesday | Cognitive HIIT | 10 min Airdyne (95% effort) + 30 min Dual N-Back | Test cognitive resilience under fatigue |
| Wednesday | Upper Body Power | 5x3 Bench Press (85% 1RM), 4x5 Power Cleans, 3x8 Pull-Ups | Explosive movements |
| Thursday | Mobility + Plyometrics | Animal Flow (30 min) + 15x Depth Jumps | Neuromuscular coordination |
| Friday | Hypertrophy (Upper) | 4x10 Incline DB Press, 3x12 Lat Pulldown, 3x15 Cable Rows | Moderate weight, high volume |
| Saturday | Sprint + Strength Endurance | 12x 100m Sprints (95% effort) + 3x15 Front Squat (bodyweight) | Conditioning + strength |
| Sunday | Active Recovery + NSDR | 30 min Walk + 20 min Yoga Nidra | HRV recovery |
Key Adjustments:
Goal: Achieve flow state consistency, emotional resilience, and cognitive dominance
| Technique | Protocol | Frequency | Purpose |
|---|---|---|---|
| Dual N-Back (Advanced) | 30-40 min (70%+ accuracy) | 5x/week | Working memory, fluid intelligence |
| Transcranial Direct Current Stimulation (tDCS) | 2mA, 20 min (F3-Anode for focus, TPz-Cathode for memory) | 4x/week | Neuroplasticity, cognitive enhancement |
| Wim Hof Method + Ice Bath | 30 breaths + 5 min ice bath | 4x/week | Dopamine, inflammation reduction |
| Float Tank + Binaural Beats | 90 min (theta waves) | 1x/week | Deep meditation, cortisol reduction |
| Psychedelic-Assisted Therapy (if legal) | Microdosing (0.2-0.5g LSD/psilocybin, 3x/week) | Optional | Neuroplasticity, emotional resilience |
| Biohacking Retreat (Optional) | 5-day silent meditation + cold exposure | 1x | Deep stress resilience |
Sleep Optimization (Peak Phase):
Goal: Lock in telomere length, epigenetic age reversal, and metabolic flexibility
| Intervention | Protocol | Frequency | Purpose |
|---|---|---|---|
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, longevity |
| Metformin + Berberine + Resveratrol | 500mg + 500mg + 500mg | Evening | AMPK activation, longevity |
| Fasting-Mimicking Diet (FMD) | 5-day water fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
| Senolytics (Fisetin + Quercetin + Dasatinib) | 500mg + 500mg + 100mg | 1x/week | Clear senescent cells |
| NMN + NR | 1000mg + 300mg | Morning | NAD+ boosting, sirtuin activation |
| Collagen + Vitamin C | 10g + 1000mg | Morning | Skin, joints, gut health |
| Epigenetic Testing (Repeat) | Horvath/Epiclock DNA test | End of Week 12 | Track epigenetic age reversal |
| Metric | Week 4 Target | Week 8 Target | Week 12 Target |
|---|---|---|---|
| Fasting Glucose | 70-85 mg/dL | 65-80 mg/dL | 60-75 mg/dL |
| HbA1c | <5.5% | <5.3% | <5.0% |
| Insulin (Fasting) | <5 µU/mL | <3 µU/mL | <2 µU/mL |
| LDL-P | <70 mg/dL | <60 mg/dL | <50 mg/dL |
| HDL | >70 mg/dL | >80 mg/dL | >90 mg/dL |
| Triglycerides | <80 mg/dL | <60 mg/dL | <50 mg/dL |
| CRP | <1 mg/L | <0.5 mg/L | <0.3 mg/L |
| Epigenetic Age | < Biological Age | < Biological Age -2 | < Biological Age -5 |
| Telomere Length | Stable | +5% | +10% |
| HRV (Resting RMSSD) | >100 ms | >120 ms | >150 ms |
| VO₂ Max | >40 (M), >35 (F) | >45 (M), >40 (F) | >50 (M), >45 (F) |
| Testosterone (M) | >600 ng/dL | >700 ng/dL | >800 ng/dL |
| Estrogen (F) | 50-300 pg/mL | 50-250 pg/mL | 50-200 pg/mL |
| Cortisol (Diurnal) | Peak AM, low PM | More balanced | Stable throughout |
Maintenance Phase:
Advanced Biohacking (Optional):
Community & Accountability:
🚀 Good luck, biohacker. Your future self will thank you. 🚀
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