Compare Llama 4 Maverick by Meta AI against Qwen: Qwen3.5 35B A3B by Qwen, context windows of 1.0M vs 262K, tested across 28 shared challenges. Updated February 2026.
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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.
Disclaimer: I am an AI, not a doctor. This plan involves significant physiological manipulation, including fasting, intense exercise, and potent supplementation. You must consult with a qualified healthcare provider, specifically one knowledgeable in functional or integrative medicine, before starting. All supplements should be third-party tested. Monitor blood work before, during, and after the protocol.
Objective: Maximize Healthspan (biological age), Cognitive Clarity, and Physical Resilience. Philosophy: Hormesis (stressors that strengthen the body), Metabolic Flexibility, and Circadian Alignment. Baseline Requirement: 7/10 baseline fitness, no acute medical conditions.
Before starting, you need data. Do not skip this.
Goal: Switch seamlessly between glucose and ketones.
Note: Cycle NAD+ and Hormone precursors to prevent downregulation.
| Category | Compound | Dosage | Timing | Cycling |
|---|---|---|---|---|
| Mitochondrial | NMN or NR | 300–500mg | Morning (Empty Stomach) | 5 days on / 2 days off |
| CoQ10 (Ubiquinol) | 200mg | With Fat (Breakfast) | Daily | |
| PQQ | 20mg | With Fat (Breakfast) | Daily | |
| Cognitive | Lion's Mane | 1000mg | Morning | Daily |
| L-Tyrosine | 500-1000mg | Pre-workout/High Stress | As needed | |
| Recovery | Magnesium Glycinate | 400mg | Pre-Sleep | Daily |
| Glycine | 3g | Pre-Sleep | Daily | |
| Creatine Monohydrate | 5g | Anytime | Daily (No cycle) | |
| Longevity | Spermidine | 6mg | Morning | Daily |
| Omega-3 (EPA/DHA) | 2g | With Meal | Daily | |
| Vitamin D3 + K2 | 5000 IU + 100mcg | With Fat | Daily | |
| Metabolic | Berberine | 500mg | Pre-Meal (if glucose spikes) | Cycle 2 weeks on / 1 week off |
| Resveratrol | 500mg | With Fat (Morning) | Daily |
Goal: Increase VO2 Max, Grip Strength, and Metabolic Rate.
Goal: Maximize Neuroplasticity and Autonomic Balance.
Focus: Gut health, sleep consistency, mitochondrial priming.
Focus: Hormesis, metabolic switching, cognitive load.
Focus: Testing limits, refining protocols, sustainability.
| Day | AM Routine | Workout | Nutrition | Evening |
|---|---|---|---|---|
| Mon | Sunlight, Water, Electrolytes | Strength A (Lower Body) | 16:8 Window | Sauna (15m), Magnesium |
| Tue | Cold Plunge (2m), Breathwork | Zone 2 (60m) | 16:8 Window | NSDR, Read |
| Wed | Sunlight, Water | Strength A (Upper Body) | 16:8 Window | Sleep Hygiene |
| Thu | Cold Plunge, Breathwork | Zone 2 (60m) | 16:8 Window | Sauna (15m) |
| Fri | Sunlight, Water | HIIT (VO2 Max) | Carb Re-feed | Social/Relax |
| Sat | Long Zone 2 (90m) | Mobility/Yoga | 16:8 Window | Light Meal, Early Bed |
| Sun | Rest, Meal Prep | Rest | 16:8 Window | Review Week, Plan Next |
Stop the protocol immediately and seek medical help if:
This protocol is a scaffold, not a cage. The goal is to learn how your body responds to stressors.
The ultimate longevity hack is consistency over intensity. Start slow, track everything, and iterate.
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