Llama 4 Scout vs GPT-5
Compare Llama 4 Scout by Meta AI against GPT-5 by OpenAI, context windows of 10.0M vs 400K, tested across 20 shared challenges. Updated February 2026.
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Llama 4 ScoutvsGPT-5
20 challenges
Why Llama 4 Scout?
16.3x cheaper overall$0.25/M in · $0.50/M out
25x more context10.0M
Why GPT-5?
Leads 1 of 1 benchmarks
Stronger on SWE-bench Verified74.9% vs 54.6%
4 months newerAug 2025
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Llama 4 ScoutGPT-5
12 / 20
SVG Layout Challengeimage generation
Tests an AI's ability to generate vector graphics
GPT-5
No content available for this output.
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2 / 20
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Llama 4 Scout
GPT-5
No content available for this output.
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3 / 20
Minimalist Landing Pageweb design
Tests an AI's ability to generate a complete, working landing page
Llama 4 Scout
GPT-5
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4 / 20
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Llama 4 Scout
GPT-5
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5 / 20
Linear App Cloneweb design
Tests an AI's ability to replicate an existing UI with Tailwind CSS
Llama 4 Scout
GPT-5
No content available for this output.
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6 / 20
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Llama 4 Scout
GPT-5
No content available for this output.
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7 / 20
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Llama 4 Scout
GPT-5
No content available for this output.
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8 / 20
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Llama 4 Scout
Here is a simple recipe for a delicious dish using only 7 common pantry ingredients:
Cinnamon Swirl Bread Bites
Ingredients:
- 1 cup all-purpose flour
- 1/2 cup granulated sugar
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 1/4 cup unsalted butter, melted
- 1 large egg
- 1 teaspoon vanilla extract
Instructions:
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a medium bowl, whisk together flour, sugar, cinnamon, and salt.
- In a separate bowl, whisk together melted butter, egg, and vanilla extract.
- Pour the wet ingredients into the dry ingredients and stir until a dough forms.
- Roll the dough into small balls, about 1-inch (2.5 cm) in diameter. You should end up with around 12-15 balls.
- Place the balls onto the prepared baking sheet, leaving about 1 inch (2.5 cm) of space between each ball.
- Bake for 12-15 minutes, or until lightly golden brown.
- While the bread bites are baking, prepare the cinnamon sugar mixture by mixing 1 tablespoon of granulated sugar and 1/4 teaspoon of cinnamon in a small bowl.
- Remove the bread bites from the oven and let them cool for 2-3 minutes. Then, while still warm, roll them in the cinnamon sugar mixture to coat.
- Serve warm and enjoy!
Prep Time: 10 minutes Cook Time: 12-15 minutes Total Time: 22-25 minutes
These bite-sized treats are perfect for a quick snack or dessert. The cinnamon sugar coating adds a sweet and crunchy texture to the soft and fluffy bread. You can also store them in an airtight container for up to 3 days.
GPT-5
No content available for this output.
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9 / 20
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Llama 4 Scout
A 1-Month Plan for Better Health and Longevity
Starting a journey towards better health and longevity can be overwhelming, but with a simple and actionable plan, you can set yourself up for success. This 1-month plan focuses on three key areas: Nutrition, Physical Activity, and Sleep and Relaxation. Each area has practical, beginner-friendly tips to help you establish healthy habits that will benefit you for years to come.
Week 1: Setting the Foundation
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Nutrition: Hydrate and Refresh
- Drink 8-10 glasses of water per day: Aim to drink at least 8-10 glasses of water per day to help your body function properly. Try to drink a glass of water as soon as you wake up and before each meal.
- Incorporate 1-2 servings of fruits or vegetables per day: Add a serving of fruits or vegetables to your daily meals. For example, have an apple as a snack or add spinach to your omelette.
- Limit processed foods: Try to avoid or limit processed foods, sugary drinks, and fast food. Opt for whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
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Physical Activity: Get Moving
- Take a 10-15 minute walk per day: Schedule a daily walk into your routine, whether it's during your lunch break or after dinner. This will help you get moving and increase your physical activity.
- Incorporate bodyweight exercises 2-3 times a week: Start with simple exercises like push-ups, squats, and lunges. Begin with 2-3 sets of 5-10 reps and gradually increase as you get stronger.
- Find an enjoyable physical activity: Engage in a physical activity that you enjoy, such as dancing, swimming, or cycling. This will help you stick to your routine and make exercise feel less like a chore.
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Sleep and Relaxation: Wind Down
- Establish a bedtime routine: Develop a calming pre-sleep routine, such as reading a book, taking a warm bath, or practicing gentle stretches.
- Go to bed 15-30 minutes earlier each night: Gradually adjust your bedtime to ensure you're getting 7-8 hours of sleep per night. Aim for 10-15 minutes of relaxation time before bed.
- Practice deep breathing exercises: Take 5-10 minutes each day to focus on deep, slow breaths. This will help calm your mind and reduce stress.
Week 2: Building Momentum
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Nutrition: Plan and Prep
- Meal prep for 2-3 days: Plan and prepare healthy meals in advance to save time and ensure you're eating nutritious food. Try meal prepping on the weekends or one day a week.
- Incorporate whole grains: Add whole grains like brown rice, quinoa, or whole wheat bread to your meals. Aim for 1-2 servings per day.
- Reduce added sugars: Limit foods with added sugars, such as sugary drinks, desserts, and processed snacks.
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Physical Activity: Increase Intensity and Duration
- Increase walk duration to 30 minutes: Gradually increase your daily walk to 30 minutes. You can break it up into shorter walks if needed.
- Add 1-2 new bodyweight exercises: Introduce new exercises to your routine, such as planks, calf raises, or tricep dips. Start with 2-3 sets of 5-10 reps.
- Schedule physical activity: Treat physical activity as a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower.
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Sleep and Relaxation: Enhance Relaxation
- Practice progressive muscle relaxation: Take 5-10 minutes to tense and then relax different muscle groups in your body. This will help reduce muscle tension and promote relaxation.
- Limit screen time before bed: Avoid screens for at least an hour before bedtime to promote better sleep. Use blue light filtering glasses or apps that filter out blue light.
- Get some morning sunlight: Exposure to natural light in the morning helps regulate your circadian rhythms. Spend 10-15 minutes outside in the morning, or open your curtains to let sunlight in.
Week 3: Progress and Refine
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Nutrition: Mindful Eating
- Eat slowly and mindfully: Focus on your food, savor your bites, and pay attention to hunger and fullness cues. Try to eat without distractions like TV or your phone.
- Incorporate healthy fats: Add healthy fats like nuts, seeds, avocado, and olive oil to your meals. Aim for 1-2 servings per day.
- Plan for setbacks: Don't be too hard on yourself if you slip up. Instead, plan for setbacks and get back on track as soon as possible.
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Physical Activity: Mix it Up
- Try a new physical activity: Experiment with a new exercise or activity, such as yoga, Pilates, or swimming. This will help keep your routine interesting and prevent boredom.
- Incorporate strength training: Add strength training exercises to your routine, such as using light weights or resistance bands. Start with 2-3 sets of 5-10 reps.
- Schedule rest days: Allow your body time to recover and rebuild. Schedule rest days or active recovery days, such as light stretching or yoga.
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Sleep and Relaxation: Prioritize Sleep
- Prioritize sleep schedule: Stick to your sleep schedule, even on weekends. Aim for 7-8 hours of sleep per night.
- Create a sleep-conducive environment: Make your bedroom a sleep haven by ensuring it's dark, quiet, and cool. Invest in blackout curtains, earplugs, or a white noise machine if needed.
- Practice gratitude: Take a few minutes each day to reflect on things you're grateful for. This will help calm your mind and promote relaxation.
Week 4: Consolidate and Look Ahead
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Nutrition: Plan for the Future
- Meal plan for the upcoming week: Plan and prepare healthy meals for the upcoming week. This will help you stay on track and ensure you're eating nutritious food.
- Incorporate fermented foods: Add fermented foods like yogurt, kimchi, or sauerkraut to your meals. Aim for 1-2 servings per day.
- Reflect on progress: Take time to reflect on your progress, celebrate successes, and identify areas for improvement.
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Physical Activity: Set Goals and Track Progress
- Set specific, achievable goals: Set goals for physical activity, such as exercising for 30 minutes, 3 times a week. Make sure your goals are specific, measurable, and achievable.
- Find an exercise buddy: Share your goals and progress with a friend or family member and ask them to hold you accountable.
- Track progress: Use a fitness tracker, journal, or mobile app to track your progress. This will help you stay motivated and see how far you've come.
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Sleep and Relaxation: Make it a Habit
- Make relaxation a habit: Incorporate relaxation techniques into your daily routine, such as meditation, deep breathing, or reading. Aim for 10-15 minutes of relaxation time per day.
- Review and adjust: Review your sleep and relaxation habits and make adjustments as needed. Identify what's working and what's not, and make changes to optimize your routine.
- Celebrate progress: Acknowledge and celebrate the progress you've made over the past month. Be proud of yourself for taking steps towards better health and longevity.
GPT-5
No content available for this output.
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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 4 Scout
GPT-5
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Sponsored
11 / 20
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Llama 4 Scout
Comprehensive 3-Month Longevity Plan for Biohackers
Phase 1: Assessment and Foundation Building (Weeks 1-4)
- Wearable Tracking:
- Utilize a high-resolution wearable device (e.g., Garmin Forerunner 945, Apple Watch Series 7) to track:
- Heart Rate Variability (HRV)
- Sleep stages and duration
- Physical activity and exercise
- Blood oxygen level
- Integrate with a comprehensive health tracking platform (e.g., Whoop, Strava) for data analysis and insights
- Utilize a high-resolution wearable device (e.g., Garmin Forerunner 945, Apple Watch Series 7) to track:
- Dietary Protocol:
- Ketogenic Diet: Implement a cyclical ketogenic diet with a macronutrient breakdown:
- Fat: 70-80% of daily calories
- Protein: 15-20% of daily calories
- Carbohydrates: 5-10% of daily calories
- Fasting Regimen: Alternate-day fasting with 16:8 time-restricted eating (TRE) on non-fasting days
- Supplements:
- Exogenous ketones (e.g., beta-hydroxybutyrate, 10g/day)
- Omega-3 fatty acids (e.g., EPA & DHA, 2g/day)
- Probiotics (e.g., 10 billion CFU/day)
- Ketogenic Diet: Implement a cyclical ketogenic diet with a macronutrient breakdown:
- Exercise Routine:
- Strength Training: 3 times/week, focusing on compound exercises:
- Squats, deadlifts, bench press, rows, and lunges
- Progressive overload with 2.5-5kg increments every two weeks
- HIIT (High-Intensity Interval Training): 2 times/week, 20-30 minutes per session
- Sprints, burpees, jump squats, or other high-intensity exercises
- Recovery: 1-2 times/week, incorporating:
- Foam rolling and self-myofascial release
- Contrast showers and cryotherapy
- Strength Training: 3 times/week, focusing on compound exercises:
- Stress Resilience:
- HRV Training: Daily HRV monitoring and training using:
- HeartMath Inc. (emWave) or similar device
- Biofeedback exercises and resonance breathing
- Neurofeedback: Bi-weekly sessions using:
- EEG headset (e.g., Muse, Interaxon)
- Neurofeedback software (e.g., Brainwave, MindPlace)
- HRV Training: Daily HRV monitoring and training using:
Phase 2: Optimization and Intensification (Weeks 5-8)
- Dietary Protocol:
- Ketogenic Variations: Introduce targeted ketogenic diet (TKD) or modified ketogenic diet (MKD) for specific training or performance goals
- Fasting Regimen: Gradually increase fasting duration or frequency:
- 24-hour fasts every 4-5 days
- 36-hour fasts every 2-3 weeks
- Supplements:
- Add:
- Acetyl-L-carnitine (ALCAR, 500mg/day)
- Phosphatidylserine (100mg/day)
- Bacopa monnieri (200mg/day)
- Rotate and cycle supplements every 4-6 weeks
- Add:
- Exercise Routine:
- Strength Training: Increase intensity with:
- Explosive exercises (e.g., box jumps, medicine ball throws)
- Advanced techniques (e.g., blood flow restriction, electromyostimulation)
- HIIT: Increase frequency or duration:
- 3-4 times/week, 30-40 minutes per session
- Recovery: Enhance with:
- Normobaric hypoxia training
- Electrical muscle stimulation (EMS)
- Strength Training: Increase intensity with:
- Stress Resilience:
- HRV Training: Intensify training with:
- More frequent biofeedback sessions
- Advanced techniques (e.g., heart rate variability coherence)
- Neurofeedback: Increase session frequency:
- 2-3 times/week
- HRV Training: Intensify training with:
Phase 3: Fine-Tuning and Peak Performance (Weeks 9-12)
- Dietary Protocol:
- Precision Nutrition: Implement genetic testing (e.g., DNAfit, Nutrigenomics) to inform personalized nutrition
- Fasting Regimen: Refine and adjust fasting schedule based on performance and recovery
- Supplements:
- Fine-tune supplement stack based on progress and testing
- Introduce new supplements:
- Spermidine (1mg/day)
- Creatine (3g/day)
- Exercise Routine:
- Periodization: Alternate between high-intensity and low-intensity training phases
- Specificity: Tailor training to specific performance goals (e.g., endurance, strength, power)
- Stress Resilience:
- Mindfulness and Meditation: Integrate mindfulness practices:
- Daily meditation (10-20 minutes)
- Yoga or tai chi sessions (2-3 times/week)
- Sleep Optimization: Prioritize sleep quality and duration:
- Establish consistent sleep schedule
- Use sleep-promoting supplements (e.g., melatonin, 5-HTP)
- Mindfulness and Meditation: Integrate mindfulness practices:
Additional Recommendations:
- Genetic Testing: Consider genetic testing for:
- APOE, MTHFR, and other longevity-related genes
- Nutrigenomics and personalized nutrition insights
- Blood Biomarkers: Monitor and track:
- Complete Blood Count (CBC)
- Comprehensive Metabolic Panel (CMP)
- Lipid profile and ApoE
- Inflammation markers (e.g., CRP, IL-6)
- Mental Performance: Engage in mentally stimulating activities:
- Reading, puzzles, and brain games
- Learning a new skill or language
- Social Connection: Prioritize social connections and relationships:
- Regular social interactions and community engagement
- Volunteer or participate in group activities
Supplements and Dosages:
- Phase 1-3:
- Omega-3 fatty acids: 2g/day
- Probiotics: 10 billion CFU/day
- Exogenous ketones: 10g/day
- Acetyl-L-carnitine (ALCAR): 500mg/day
- Phosphatidylserine: 100mg/day
- Bacopa monnieri: 200mg/day
- Spermidine: 1mg/day
- Creatine: 3g/day
- Cycling:
- Rotate supplements every 4-6 weeks
- Take breaks from supplements (e.g., 1-2 weeks) to assess efficacy and prevent tolerance
Safety Considerations:
- Medical Supervision: Consult with a healthcare professional before starting any new supplements or making significant changes to your diet or exercise routine
- Monitoring: Regularly track and monitor your progress, adjusting the plan as needed to avoid adverse effects or plateaus
Disclaimers:
- Individual Results May Vary: This plan is for informational purposes only and may not be suitable for everyone
- Consult a Professional: Always consult with a qualified healthcare professional before making significant changes to your lifestyle or supplement routine
By following this comprehensive 3-month longevity plan, biohackers can optimize their physical and cognitive performance, enhance stress resilience, and potentially slow aging. Regular monitoring, adjustments, and medical supervision are essential to ensure safety and efficacy.
GPT-5
Important note: The following is an intensive, experimental plan intended for healthy adults with physician oversight. It is not medical advice. Discuss all supplements, fasting, heat/cold exposure, and any prescription considerations with your clinician, especially if you have cardiovascular, metabolic, thyroid, psychiatric, or kidney/liver conditions, are on medication, or have a history of eating disorders. Stop or scale back if you experience red flags (dizziness, chest pain, fainting, persistent fatigue, sleep disruption).
Objective
- Maximize healthspan, physical and cognitive performance over 12 weeks, while building sustainable habits and measurable improvements in:
- VO2max, strength, muscle mass, body fat, glycemic control, HRV, sleep quality, inflammation (hs-CRP), and subjective wellbeing.
- Approach: phased training, cyclical ketogenic nutrition with strategic refeeds, targeted supplementation with cycling, hormetic stress (heat/cold) with recovery, HRV/neurofeedback-based stress regulation, and dense biomonitoring.
Week 0 (Setup and Baseline)
- Baseline testing
- Labs (fasting): apoB, lipid panel + Lp(a), CMP, CBC, hs-CRP, fasting glucose/insulin (HOMA-IR), HbA1c, uric acid, TSH+free T3/T4, ferritin/iron/TIBC, B12, folate, 25(OH)D, IGF-1, morning cortisol, testosterone/estradiol/SHBG (or DHEA-S), creatinine/eGFR, ALT/AST, urine albumin/creatinine. Optional: omega-3 index.
- Body comp and fitness: DEXA, resting BP, resting HR, grip strength, 1RM estimates (or 5RM) for squat/press/deadlift, VO2max estimate (Cooper test or wearables), 5-minute HRV baseline (supine, same time daily x5 days), sit-to-stand test, 1-minute push-ups, 1-minute sit-ups, 10-m gait speed.
- Cognitive baseline: simple reaction time (e.g., HumanBenchmark), N-back accuracy, Stroop task, Psychomotor Vigilance Task (PVT) app.
- Gut: note GI symptoms; consider 3-day food symptom log.
- Gear and apps
- Wearables: Oura or Whoop (sleep/HRV), Apple Watch or Garmin (workouts/VO2), optional CGM for 4 weeks (Levels/Nutrisense), blood pressure monitor (AM/PM), blood glucose/ketone meter (Keto Mojo), breath ketone (optional Biosense).
- Software: Cronometer (macro/micro tracking), TrainingPeaks or TrainerRoad (programming), HRV4Training or Elite HRV (morning HRV), HeartMath or Breathwrk (biofeedback), MUSE S or FocusCalm (consumer neurofeedback), Notion/Google Sheet for dashboard.
- Environment: bedroom 17–19 C; blackout curtains; 10,000 lux lamp for mornings; blue-light filters; HEPA air purifier; water filter.
- Targets and rules
- Body composition: protein 1.6–2.2 g/kg/day; body fat reduction if needed 0.3–0.7%/week.
- Activity floor: 8,000–12,000 steps/day; 3–5x/week sauna or hot bath; 2–4x/week cold exposure (timing away from strength days).
- HRV-based autoregulation: if 3-day rolling HRV drops >15% from personal baseline and RHR +5–7 bpm, reduce intensity/volume 30–50% for 48–72 hours.
- Post-meal glucose: aim <140 mg/dL peak, back to baseline within 3 hours; adjust carbs and order of eating accordingly.
Nutrition: cyclical ketogenic with strategic refeeds
- Default (Mon–Fri): low-carb ketogenic
- Protein: 1.8–2.2 g/kg/day (prioritize lean, collagen-rich cuts + fish).
- Net carbs: 20–50 g/day from non-starchy veg and berries.
- Fat: to satiety (mostly mono/polyunsaturated, olive oil, avocado, nuts; include omega-3 fish).
- Fiber: 30–50 g/day from non-starchy veg, chia/flax, psyllium if needed.
- Electrolytes: sodium 4–6 g/day total (food + electrolytes), potassium 3–4.7 g/day, magnesium 300–400 mg/day from food/supp.
- Refeeds (Sat, optional Wed): 1–2 days/week higher carb to support thyroid, hormones, performance
- Carbs: 2–3 g/kg/day from low-processed sources (potatoes, rice, oats, fruit), start meal with protein/veg, limit fat those days.
- Place refeeds around heaviest strength/HIIT days.
- Meal timing
- Most days: 16:8 time-restricted eating. Feed window noon–8 pm. Protein-forward first meal.
- One 24-hour fast each week (e.g., dinner-to-dinner), skipped during deload weeks or if under-recovered.
- Optional (with medical oversight): One 36-hour fast in Week 8 OR a 4–5 day fasting-mimicking diet (FMD) substitute; choose one, not both.
- Supplements to support keto transition: adequate sodium, magnesium; consider MCT oil 5–10 mL to ease early weeks.
Core supplement stack and cycling Note: Verify interactions (e.g., SSRIs, thyroid meds, anticoagulants, antihypertensives). Start one new item every 3–4 days to assess tolerance.
Daily foundation (generally continuous for 12 weeks)
- Creatine monohydrate: 5 g/day, any time. Supports strength and cognition.
- Omega-3 EPA/DHA: 1–2 g/day combined with meals. Aim for omega-3 index >8%.
- Vitamin D3: 1,000–4,000 IU/day to maintain 30–50 ng/mL; re-check at week 8. Pair with K2 MK-7 90–180 mcg/day.
- Magnesium glycinate: 200–400 mg in evening.
- Glycine: 3 g in evening (sleep/GLUT support); optional collagen 10 g + vitamin C 100–200 mg for connective tissue.
- Taurine: 1–2 g/day (cardiometabolic support; can take pre-bed or pre-workout).
- Electrolyte mix: enough to reach sodium/potassium targets above.
Metabolic and mitochondrial (cycle)
- Urolithin A: 500 mg/day with food for 12 weeks.
- Spermidine: 1 mg/day with food; cycle 5 days on, 2 days off.
- Berberine: 500 mg before largest carb meal, up to 2x/day on refeed days only; cycle 5 days on, 2 days off. Avoid if on hypoglycemics or with low BP; watch GI.
- NAD support: NR 300–500 mg/day or NMN 250–500 mg/day; cycle 5 days on, 2 days off, or 8 weeks on, 2 weeks off. Evidence mixed; optional.
Cognition and stress (cycle to avoid tolerance)
- Caffeine 50–200 mg AM only; optional L-theanine 100–200 mg with caffeine.
- Lion’s Mane extract: 500–1,000 mg/day (AM), 8 weeks on, 2 weeks off.
- Rhodiola rosea (3% rosavins): 200–400 mg AM, 3 weeks on, 1 week off. Avoid if bipolar.
- Bacopa monnieri (standardized): 300 mg/day with food for 8–12 weeks. May cause GI sedation initially.
- Ashwagandha (KSM-66 or Sensoril): 300–600 mg/day, 5 days on, 2 off. Caution with thyroid autoimmunity or sedatives.
Anti-inflammatory/polyphenols (optional)
- Curcumin phytosome: 500–1,000 mg/day with fat; avoid with anticoagulants.
- Cocoa flavanols: ~500 mg/day or 20–30 g 85% dark chocolate.
Sleep adjuncts (only if needed)
- Apigenin 50 mg or magnesium L-threonate 2 g in evening; try one at a time. Melatonin 0.3–1 mg short term for jet lag only.
Avoid self-directed use of prescription agents (e.g., metformin, GLP-1s, rapamycin). Discuss risks/benefits with a physician if considering them.
Training blueprint (12 weeks) Weekly structure (typical)
- Strength: 4 sessions/week (upper/lower split or push/pull/legs + full-body). Progressively overload with deload weeks.
- Zone 2 cardio: 3 sessions/week, 30–60 min each (Maffetone HR ≈ 180 − age ±5 bpm).
- HIIT/VO2: 1–2 sessions/week.
- Mobility/Prehab: 10–15 min daily.
- NEAT: 8–12k steps/day; add rucking 1–2x/week if joints tolerate.
- Power/Plyo: micro-dose 1–2x/week (low volume).
- Avoid cold immersion within 6–8 hours after strength sessions (may blunt hypertrophy).
Weeks 1–2 (Foundation and technique)
- Strength (RPE 6–7): Day A (Lower): Back squat 3×5, RDL 3×6, split squat 3×8/side, calf raise 3×12, core carry 3×40 m. Day B (Upper Push): Bench or DB press 3×5, incline DB 3×8, ring push-up 3×AMRAP, overhead press 3×6, face pulls 3×12. Day C (Lower Hinge): Deadlift 3×5, front squat 3×5, hip thrust 3×8, ham curl 3×10, Copenhagen plank 3×20 s. Day D (Upper Pull): Weighted pull-up 3×5 (or lat pulldown), bent row 3×6, rear delt 3×12, biceps/triceps 2×12.
- Zone 2: 3×40 min (bike/row/run).
- HIIT: 1× “10×1 min hard/1 min easy” at 90–95% max HR.
- Plyo/power: 3×3 box jumps + 3×10 med-ball slams, 1–2x/wk.
- Mobility: daily 10 min (couch stretch, thoracic extension, ankle dorsiflexion, hip airplanes).
Weeks 3–4 (Metabolic priming and base)
- Strength: same split; add one set or +2.5–5% load; keep RPE ≤8.
- Zone 2: progress to 3×50–60 min.
- HIIT: 1–2×/wk: Option 1: 4×4 min at ~90–95% max HR, 3 min easy between. Option 2: 6–8×30 s all-out / 2.5 min easy (once weekly only).
- Add 1 weekly 24-hour fast on rest day. Introduce 1 weekly carb refeed on heaviest leg day.
Weeks 5–7 (Build: performance and hypertrophy)
- Strength: periodize 3-week build. Week 5: 4×5 main lifts (RPE 7–8), accessories 3–4×8–12. Week 6: 5×3 main lifts (heavier, RPE 8), accessories 3×6–10. Week 7: 4×6 hypertrophy focus, tempo reps 3–1–X on first set.
- Add loaded carries and farmer’s walks 3×40–60 m twice weekly.
- HIIT/VO2: 2×/wk (one 4×4, one 30/30×12).
- Zone 2: 2×60 min + 1×30 min easy.
- One 24-hour fast per week; 1–2 carb refeeds/wk.
- Optional altitude/hypoxic interval (if safely available): 8–12 min total hypoxic intervals under supervision.
Week 8 (Autophagy block + deload)
- Training deload: reduce volume by 40–50%, intensity by 10–15%.
- Choose one: 36-hour fast (with electrolyte support; skip HIIT that week), OR 4–5 day FMD at ~40–50% of calories, ≥1.0 g/kg protein/day.
- Extra sauna emphasis. Sleep ≥8 hours.
Weeks 9–10 (Hormesis consolidation, peak VO2 focus)
- Strength: resume build, vary stimuli (front squats, incline press, snatch-grip RDL). RPE 7–8.
- Power: add 5–10 min sprint mechanics and plyos (bounds, low hurdle hops).
- VO2: 2×/wk: 5×3 min at 100–110% of power/pace at VO2max; 3 min recovery.
- Zone 2: maintain 2–3 sessions.
- Refeeds on VO2 days; keep weekly 24-hour fast if recovery allows.
Weeks 11–12 (Peak and consolidate)
- Week 11: Slightly reduced volume, maintain intensity (strength 3×3 main lifts).
- Week 12: Testing and deload. Retest 5RM estimates, VO2max test, 5K or 12-min run, grip strength, HRV trends, CGM metrics, sleep scores. Deload last 3–4 days; focus on mobility, Zone 2, and sleep.
Heat/cold protocols
- Sauna: 3–5 sessions/week. Start 10–15 min at 80–90 C, build to 20–30 min; include 1–3 cool-downs. Hydrate; add 1–2 g sodium post-session.
- Cold exposure: 2–4×/week, 2–5 min at 10–15 C or cold showers 3–5 min. Place away from strength sessions by ≥6–8 hours. Warm up naturally afterward.
Stress resilience & neurofeedback
- Morning HRV: adjust training when down.
- Breathwork: 10–15 min/day (coherent breathing ~6 breaths/min). Add physiological sighs during stress.
- CO2 tolerance: weekly BOLT test.
- Neurofeedback (consumer EEG): 10–20 min/day, 4–5 days/week. Alpha-up (Weeks 1–4), SMR/beta focus (Weeks 5–8), alternate in Weeks 9–12; stop 3–4 hours before bed.
- NSDR/Yoga Nidra: 10–20 min afternoons.
- Psychology: 3-minute gratitude nightly; daily 10-minute social connection.
Daily rhythm & sleep
- Morning outdoor light; dim evening light. Cool bedroom 17–19 C. Caffeine cutoff 8–10 hours before bed. 7.5–9 hours/night. Simple wind-down routine.
Nutrition tactics
- Protein 3–4 meals at 0.4–0.6 g/kg per meal; leucine-rich.
- Refeed order: veg → protein → carbs; optional vinegar before high-carb meals.
- Fermented foods daily; selenium via 2 Brazil nuts/day; choline from eggs/liver.
- Hydration: 30–35 mL/kg/day; electrolytes as needed.
- Alcohol: ideally zero; ≤1 drink/week if any; avoid within 3 hours of bedtime.
Weekly outline (example)
- Mon: Upper + Z2 30–40; keto.
- Tue: Lower + mobility; sauna; keto.
- Wed: VO2 4×4 + plyos; refeed; HRV/coherence work.
- Thu: Upper (hypertrophy) + Z2; keto.
- Fri: Lower (heavy); sauna; keto or start 24h fast.
- Sat: Cold AM; Z2/ruck 60; refeed dinner.
- Sun: Recovery (yoga, mobility, NSDR); prep; alpha-up neurofeedback; keto.
Guardrails
- HRV down >15% or RHR up ≥7 bpm: swap to Z2, cut volume 30–40% for 48–72 h.
- Poor sleep: pull intensity; shift HIIT earlier.
- CGM spikes: adjust carbs, add post-meal walks.
- Weight/mood dips: raise calories/refeeds.
Targets after 12 weeks
- VO2max +5–15%; strength +5–15%; body fat −3–6% (if needed) with lean mass preserved; HRV trend +5–20%; RHR −3–7 bpm; hs-CRP toward <1 mg/L; fasting insulin <7 μIU/mL.
Contingencies
- Suspected thyroid slowdown: increase refeeds to 2×/week, carbs around training, check labs.
- Sleep issues on keto: add 20–40 g slow carbs at dinner; Mg + glycine; move HIIT earlier.
- Vegan/vegetarian: prioritize complete proteins; supplement creatine, B12, algal DHA/EPA; consider taurine.
- Joint issues: swap running HIIT for bike/row; collagen + vitamin C 60 min pre-session.
Clinician discussion list
- apoB strategy, ferritin source, sleep apnea screening, and any Rx longevity agents under supervision.
Vote
12 / 20
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Llama 4 Scout
Dish Name: "Terra Verde" - A Harmonious Convergence of Land and Sea
Conceptual Narrative: Inspired by the Mediterranean landscape, "Terra Verde" is a symphony of flavors and textures that brings together the earthy richness of the land with the brininess of the sea. This innovative dish celebrates the union of terrestrial and marine ecosystems, featuring an unusual pairing of ingredients that will challenge and delight the palate.
Components:
- Saffron-Infused Cauliflower Mousse
- Smoked Eel Tartare with Pickled Fennel and Capers
- Wild Rice and Mushroom Duxelles
- Crispy Fried Cauliflower Petals with Lemon-Thyme Emulsion
- Microgreens and Edible Flower Salad
Component 1: Saffron-Infused Cauliflower Mousse
- 1 head of cauliflower
- 1/2 cup (120 ml) heavy cream
- 1/4 cup (60 ml) whole milk
- 1/2 tsp (2.5 g) saffron threads, soaked in 1 tbsp (15 ml) hot water
- 1 tsp (5 g) kosher salt
- 1/4 tsp (1.25 g) black pepper
- 1 tbsp (15 g) unsalted butter
Steam the cauliflower until tender. Purée in a blender with cream, milk, saffron, salt, and pepper. Strain through a fine-mesh sieve into a bowl. Whisk in butter until melted. Pour into a piping bag fitted with a large round tip.
Component 2: Smoked Eel Tartare with Pickled Fennel and Capers
- 1 lb (450g) smoked eel, flaked
- 1/4 cup (30g) pickled fennel, finely chopped (see note)
- 2 tbsp (30g) capers, rinsed and drained
- 1 tsp (5g) Dijon mustard
- 1 tsp (5g) honey
- 1/4 cup (60 ml) extra-virgin olive oil
- Salt and pepper to taste
- Fresh dill, chopped (optional)
Mix eel, pickled fennel, capers, mustard, and honey in a bowl. Stir in olive oil. Season with salt and pepper.
Sourcing Note: For pickled fennel, use a high-quality, artisanal product or make your own by slicing 1 bulb of fennel thinly, soaking in a brine made with 1 cup (250 ml) white wine vinegar, 1/2 cup (125 ml) water, and 1 tsp (5g) sugar for at least 2 hours.
Component 3: Wild Rice and Mushroom Duxelles
- 1 cup (120g) wild rice
- 2 cups (475 ml) water
- 1/4 cup (30g) dried porcini mushrooms, rehydrated and chopped
- 1/4 cup (30g) finely chopped shallots
- 2 tbsp (30g) unsalted butter
- 1 tsp (5g) all-purpose flour
- 1/4 cup (60 ml) dry white wine
- Salt and pepper to taste
Cook wild rice according to package instructions. Sauté shallots and porcini in butter until softened. Add flour and cook 1 minute. Gradually add wine, whisking continuously. Simmer until reduced to a thick paste. Stir in cooked wild rice.
Component 4: Crispy Fried Cauliflower Petals with Lemon-Thyme Emulsion
- 1 head of cauliflower, broken into florets
- 1 cup (120g) all-purpose flour
- 1/2 cup (120 ml) buttermilk
- Vegetable oil for frying
- 1/4 cup (60 ml) lemon juice
- 1/4 cup (60 ml) heavy cream
- 1 tsp (5g) Dijon mustard
- 1 tsp (5g) chopped fresh thyme
- Salt and pepper to taste
Dredge cauliflower florets in flour, shaking off excess. Dip in buttermilk, then coat in flour again. Fry until crispy and golden. Drain on paper towels.
For the emulsion, whisk together lemon juice, cream, mustard, and thyme. Season with salt and pepper.
Component 5: Microgreens and Edible Flower Salad
- 1/4 cup (15g) microgreens (such as pea shoots or purslane)
- 1/4 cup (15g) edible flowers (such as violas or pansies)
- 1 tsp (5g) extra-virgin olive oil
- 1 tsp (5g) white wine vinegar
- Salt and pepper to taste
Toss microgreens and edible flowers with olive oil and vinegar. Season with salt and pepper.
Assembly and Plating:
- Pipe saffron-infused cauliflower mousse onto a chilled plate in a curved line, resembling a hillside.
- Spoon smoked eel tartare alongside the mousse.
- Create a small mound of wild rice and mushroom duxelles nearby.
- Arrange crispy fried cauliflower petals on top of the duxelles.
- Drizzle lemon-thyme emulsion over the cauliflower petals.
- Garnish with microgreens and edible flower salad.
Tips and Variations:
- For a pop of color, add a few drops of beet juice to the saffron-infused cauliflower mousse.
- Substitute the smoked eel with seared scallops or foie gras for a different protein option.
- Use different types of microgreens or edible flowers to change the flavor and visual profile of the dish.
Advanced Culinary Techniques:
- Saffron infusion and foamification (Component 1)
- Smoking and tartare preparation (Component 2)
- Duxelles preparation and thickening (Component 3)
- Emulsion-making (Component 4)
- Edible flower and microgreen handling
Michelin-Starred Tips:
- Balance flavors and textures across the dish to create harmony and contrast.
- Pay attention to temperature and texture contrasts, such as the warm duxelles and crispy cauliflower petals.
- Use high-quality, seasonal ingredients to ensure optimal flavor and freshness.
- Garnish with fresh herbs and edible flowers to add visual appeal and fragrance.
This dish is sure to impress with its innovative combination of ingredients, advanced techniques, and stunning presentation. The saffron-infused cauliflower mousse and lemon-thyme emulsion add an airy, ethereal quality, while the smoked eel tartare and wild rice and mushroom duxelles provide rich, savory elements. The crispy fried cauliflower petals add a satisfying crunch, and the microgreens and edible flower salad add freshness and color. "Terra Verde" is a true celebration of the Mediterranean landscape, where land and sea converge in a culinary masterpiece.
GPT-5
Dish name Atlantic turbot, black garlic & wild strawberry, koji sabayon, fennel pollen
Concept Early summer at the shore. The fish stands for the sea. Wild strawberries mark the first fruit of the woods behind the dunes. Black garlic shows time and patience. Koji ties land and sea with deep umami. The dish tastes sweet, sour, salty, and softly bitter, all in one clean bite.
Components (serves 4 tasting portions)
| # | Item | Key techniques |
|---|---|---|
| 1 | Turbot medallions | low-temperature butter poach |
| 2 | Black garlic–strawberry lacquer | vacuum infusion, reduction |
| 3 | Fermented strawberry beurre blanc | lacto-ferment, classic sauce finish |
| 4 | Koji sabayon foam | rapid iSi espuma |
| 5 | Fennel bulb “accordion” | compressed pickling, torching |
| 6 | Strawberry leather shards | dehydration |
| 7 | Black garlic soil | freeze-dry, blitz |
| 8 | Fennel-top chlorophyll oil | blanch-blend-clarify |
1. Turbot
- Skin a 400 g center loin.
- Pin-bone, portion into four 40 g cylinders.
- Warm 200 g beurre monté to 54 °C, add 1 g fennel pollen.
- Poach fish 8 min; hold in butter until plating.
Note: Use day-boat turbot; call your fishmonger two days ahead.
2. Black garlic–strawberry lacquer
- Blend 60 g peeled black garlic + 80 g ripe wild strawberry.
- Vacuum-seal with 20 g sake; infuse 1 h at 50 °C in water bath.
- Reduce mixture in small pan to a light syrup.
- Brush onto fish just before service.
3. Fermented strawberry beurre blanc
- Pack 300 g halved strawberries with 1.5 % salt in jar; vent daily; 3 days at 22 °C.
- Strain 100 ml ferment liquid.
- Sweat 20 g shallot in 5 g butter; add liquid; reduce by half.
- Mount with 80 g cold diced butter.
- Season with a drop of rice vinegar; keep warm (55 °C).
4. Koji sabayon foam
- Blend 60 g koji rice with 120 ml light fish stock; steep 20 min, strain.
- Whisk 3 egg yolks + 50 ml koji stock over 72 °C bain-marie to light ribbons.
- Fold in 40 ml cream.
- Pass, charge in 0.5 L iSi with 1 N₂O. Hold at 60 °C.
5. Fennel bulb “accordion”
- Trim baby fennel; slice 1 mm even sheets.
- Pickle brine: 3 % salt, 3 % sugar, equal rice vinegar/water.
- Vacuum-compress sheets in brine 30 min.
- Drain, roll into tight coils, skewer.
- Torch until edges char.
6. Strawberry leather shards
- Blend 150 g strawberry purée + 8 g glucose.
- Spread 1 mm thick on silicone mat.
- Dry 6 h at 60 °C.
- Snap into random shards.
7. Black garlic soil
- Freeze-dry 40 g black garlic overnight.
- Pulse with 5 g toasted panko to crumbs.
8. Fennel-top chlorophyll oil
- Blanch 30 g fennel fronds 10 s, chill.
- Blend with 100 ml grapeseed oil 2 min.
- Hang in coffee filter 1 h; keep green oil.
Plating (top-down view)
- Center: turbot medallion, lacquer side up.
- Left rim: 15 ml beurre blanc pool.
- Right side: upright fennel accordion.
- Across fish: two quick passes of chlorophyll oil.
- On fish: one press of warm koji foam (coin-size).
- Scatter: three strawberry leather shards at varying heights.
- Dust: pinch of black garlic soil along beurre blanc edge.
- Finish with single wild strawberry half and a fennel pollen flake.
Serve immediately, 48 °C core temp.
Sourcing notes
- Wild strawberries: In season late spring. If foraging, choose pesticide-free areas; else order “fraises des bois” from specialty produce suppliers.
- Black garlic: Buy aged bulbs from Korean or Japanese markets; quality matters—look for intact cloves, slight sheen.
- Koji rice: Refrigerated packs from Japanese grocery or online ingredient houses. Keep frozen until use.
- Fennel pollen: Small tins from spice merchants; a little goes far.
- iSi charger, chamber vacuum, freeze-dryer: Standard in high-end kitchens; rent if needed.
Narrative to tell guests
“Today’s plate joins the coast and the forest on the first warm day of summer. Turbot carries clean ocean notes. A glaze of long-aged garlic and the season’s first wild berries bridges sweet and umami. Koji adds quiet depth, like low tide. Charred fennel recalls beach bonfires, while bright green oil shows new growth. Every element is simple on its own; together they paint one concise thought—time, place, and patience on a single fork.”
Vote
12 of 20