What is the difference between Llama 4 Scout and Qwen: Qwen3 Max Thinking?

Llama 4 Scout is developed by Meta AI while Qwen: Qwen3 Max Thinking is developed by Qwen. Llama 4 Scout has a 10.0M token context window vs Qwen: Qwen3 Max Thinking's 262K. These results are based on blind head-to-head voting across 18 challenges.

Which is better, Llama 4 Scout or Qwen: Qwen3 Max Thinking?

Based on 1 community votes on RIVAL, Llama 4 Scout and Qwen: Qwen3 Max Thinking are closely matched with similar win rates. The better choice depends on your specific use case — compare their real outputs side-by-side across 18 challenges to decide.

How much does Llama 4 Scout cost compared to Qwen: Qwen3 Max Thinking?

Llama 4 Scout costs $0.25/M input tokens and Qwen: Qwen3 Max Thinking costs $1.2/M input tokens. Llama 4 Scout is $0.95/M cheaper per input. The more expensive model wins 0% of duels, so the premium may be justified by quality.

How are Llama 4 Scout vs Qwen: Qwen3 Max Thinking 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 18 challenges. All vote data is part of RIVAL's open dataset.

Rival

Llama 4 ScoutvsQwen: Qwen3 Max Thinking

13 challenges

Why Llama 4 Scout?

10.2x cheaper overall$0.25/M in · $0.50/M out

38.1x more context10.0M

Why Qwen: Qwen3 Max Thinking?

Leads 2 of 2 benchmarks

Stronger on LiveCodeBench91.4% vs 32.8%

10 months newerFeb 2026

Favorites

Llama 4 ScoutQwen: Qwen3 Max Thinking

Movie

The Shawshank Redemption

19948.7

The Shawshank Redemption

19948.7

Album

OK Computer

Radiohead

Kind of Blue

Miles Davis

Book

Dune

Frank Herbert

Dune

Frank Herbert

City

Vienna

Austria

Kyoto

Japan

Game

Portal

Action, Puzzle4.5

The Legend of Zelda: Ocarina of Time

Adventure, Action4.4

12 / 13

Mario Level UI Recreationweb design

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

Llama 4 Scout

Meta · Apr 2025website

Qwen: Qwen3 Max Thinking

Qwen · Feb 2026website

Couldn't render this response

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

View raw output

# Super Mario Bros. Interactive Level

I've created a fun, interactive Super Mario Bros. level that captures the spirit of NES games with pixel-perfect graphics, classic sound effects, and authentic gameplay mechanics - all in a single self-contained HTML file!

```html
<!DOCTYPE html>
<html lang="en">
<head>
    <meta charset="UTF-8">
    <meta name="viewport" content="width=device-width, initial-scale=1.0">
    <title>Super Mario Bros. Adventure</title>
    <style>
        * {
            margin: 0;
            padding: 0;
            box-sizing: border-box;
        }
        
        html, body {
            height: 100%;
            overflow: hidden;
            position: relative;
            background-color: #87ceeb;
            font-family: 'Courier New', monospace;
        }
        
        #game-container {
            position: relative;
            width: 800px;
            height: 448px;
            margin: 20px auto;
            overflow: hidden;
            box-shadow: 0 0 0 1px #000, 0 0 20px rgba(0,0,0,0.8);
            background: linear-gradient(to top, #87ceeb 60%, #6bb3e0 70%, #5599d6 80%, #4b8ac9 100%);
            image-rendering: optimizeSpeed;
            image-rendering: -moz-crisp-edges;
            image-rendering: -webkit-optimize-contrast;
            image-rendering: optimal-quality;
            image-rendering: pixelated;
        }
        
        #game-canvas {
            position: absolute;
            top: 0;
            left: 0;
            background: linear-gradient(to top, #87ceeb 60%, #6bb3e0 70%, #5599d6 80%, #4b8ac9 100%);
        }
        
        #start-screen {
            position: absolute;
            top: 0;
            width: 768px;
            height: 448px;
            background: linear-gradient(to bottom, #3c3c3c 60%, #1c1c1c 100%, #000) repeat-x;
            z-index: 101;
            display: flex;
            flex-direction: column;
            justify-content: center;
            align-items: center;
            padding: 10px 20%;
            text-align: center;
            box-shadow: inset 0 0 80px rgba(0,0,0,0.9);
        }
        
        @keyframes blink {
            49% { opacity: 1; }
            50% { opacity: 0; }
            100% { opacity: 0; }
        }
        
        #game-title {
            width: 100%;
            height: 80px;
            background-image: url('data:image/png;base64,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......```

Vote

2 / 13

Simple 7-Ingredient Recipeconversation

Generate a unique and simple recipe with common ingredients.

Llama 4 Scout

Meta · Apr 2025text

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.

Qwen: Qwen3 Max Thinking

Qwen · Feb 2026text

🌰 Pantry Peanut Magic Noodles

Sweet, savory, and ready before delivery arrives. No fresh produce, dairy, or meat required.

⏱️ Total Time: 17 minutes (Prep: 3 min | Cook: 14 min)
(Time includes boiling water and sauce mixing)

📦 Only 7 Pantry Ingredients

(All shelf-stable, no substitutions needed)

Dry spaghetti – 8 oz (225 g)
Creamy peanut butter – ¼ ¼ cups
Soy sauce – 3 tbsp
Honey – 2 tbsp (or maple syrup)
Vinegar – 1 tbsp (apple cider, white, or rice vinegar)
Garlic powder – 1 tsp
Crushed red pepper flakes – ¼ tsp

✨ No salt or pepper added separately—soy sauce provides the sodium, garlic and peppers deliver depth.

👩‍🍳 Instructions

Boil pasta: Bring a pot of water to a rolling boil. Add spaghetti; cook 8–10 minutes until al dente. Just before draining, reserve ¼ cup water, then drain pasta.
Whisk sauce: While cooking pasta, whisk all remaining ingredients (peanut butter through peper flakes) in a bowl until smooth. If stiff, microwave for 10 seconds.
Combine: Return pasta to hot but off-heat pot. Pour sauce over, add 2 tbsp reserved pasta water, and toss vigorously until silky and fully coated. Add more sauce or water as needed.
Serve: Divide into bowls and enjoy immediately. The sauce clings perfectly—no toppings required!

💡 Why This Works

Pantry-perfect: Every item lives in a cabinet or spice rack. No fridge needed.
Flavor balance: Sweet from honey, umami from soy, tang from vinegar, warmth from peppers.
Forgiving: Sauce thickens as it cools—just add a splash from your reserved water to refresh.
Versatile: Swap spaghetti for ramen, soba, or even canned chickpeas for a grain-free version (still 7 ingredients!).

Perfect for empty-fridge emergencies, lazy evenings, or proving that simplicity tastes magical 🌶️✨

Vote

3 / 13

Beginner's Longevity Planreasoning

Create a starter plan for improving long-term health.

Llama 4 Scout

Meta · Apr 2025text

No content available for this output.

Qwen: Qwen3 Max Thinking

Qwen · Feb 2026text

🌱 A Simple 30-Day Health & Longevity Starter Plan

Designed for absolute beginners • No perfection. No extremes. Just consistent, joyful progress.

🌟 Guiding Principles First

Start small: Focus on one tiny action per pillar daily for Week 1.
Stack habits: Link new habits to existing routines (e.g., "After brushing teeth → drink water").
Be kind: Miss a day? Celebrate restarting. Progress ≠ perfection.
Track visually: Mark an "X" on a calendar for each day you complete your habits. Momentum builds motivation!
Consult pros: If you have chronic health conditions, check with your doctor first.

🥗 Pillar 1: Nourishing Nutrition

Why? Whole foods reduce inflammation, support brain health, and stabilize energy—key levers for longevity.

Week	Actionable Habit (Choose ONE per day)
1	Hydrate & Add: Drink a glass of water first thing. Add one extra serving of fruit/veg to any meal (e.g., banana with lunch, carrot sticks with supper).
2	Plate Power: At lunch/dinner, fill half plate with veggies (frozen spinach, canned corn, salad). Drink water instead of sugary juice/soda.
3	Mindful Bite: Eat one meal without screens. Take 3 deep breaths before starting. Chew slowly. Add a healthy snack (handful of nuts, Greek yogurt).
4	Prep Lite: Spend 10 minutes Sunday washing/chopping veggies or mixing a big salad. Swap one processed item (e.g., white fries → roasted sweet potato).

💡 Beginner tip: Frozen/canned veggies (low-sodium) are just as nutritious and save time!

🚶 Pillar 2: Gentle Movement

Why? Daily motion improves circulation, mood, muscle retention, and metabolic health—no gym required.

Week	Actionable Habit (Choose ONE per day)
1	Walk 10 Minutes: After one meal, walk around your home/neighbourhood. Use a timer. If needed, split into two 5-min walks.
2	Move + Strengthen: Walk 12 mins. Afterward, do 3 sets of: 5 squats (hold counter for balance), 5 wall push-ups, 5 standing leg lifts (per side).
3	Stretch & Play: Walk 15 mins (5 days). On 1–2 days, swap walking for joyful movement: dance to 3 songs, follow a 4-min YouTube "gentle yoga" video, or garden. Stretch for 5 mins post-walk.
4	Own Your Pace: Aim for 20 mins of movement on 4 days. Choose one activity you genuinely enjoy to repeat next month (e.g., park strolls, kitchen dance parties).

💡 Beginner tip: Wear shoes you already own. Focus on showing up, not speed or distance.

😴 Pillar 3: Restorative Sleep

Why? Quality sleep clears brain debris, balances hormones, and repairs cells—non-negotiable for longevity.

Week	Actionable Habit (Choose ONE per day)
1	Anchor Time: Set the same wake-up time (even Sat/Sun). Turn off screens 30 mins early; listen to music or read a book instead.
2	Wind-Down Ritual: Dim lights 45 mins pre-bed. Sip warm herbal tea (chamomile, peppermint). Do 2 minutes of deep breathing (4 sec inhale, 6 sec exhale).
3	Optimize Environment: Cool room (65–68°F/18–20°C). Use blackout towel/eye sleep mask. White noise machine or fan if noisy. Avoid caffeine after 2 PM.
4	Reflect & Release: Write down 3 things you’re grateful for before bed. Rate sleep 1–5 (1 = terrible, 5 = refreshed). Adjust bedtime 15 mins earlier/later based on rating.

💡 Beginner tip: Keep your phone outside bedrooms. Place a book and water by bedsides as a visual cue.

📌 Quick Week 1 Starter Checklist (Print This!)

⬜ Morning: Drink one full water glass
⬜ Mealtime: Add one fruit/veg serving
⬜ Afternoon: 10-minute walk
⬜ Evening: Screens off 30 mins before bed
⬜ Mark your calendar with an "X" when done!

🌱 After Month 1: What’s Next?

Keep 1–2 habits that felt easiest and most rewarding.
Add one tiny new habit next month (e.g., swap one sugary drink for sparkling water).
Celebrate: You’ve built neurological pathways for health! This is how lifelong change begins.

"The best exercise is the one you enjoy. The best food is the one on your plate. The best sleep is the one you get tonight."
— Start where you are. Use what you have. Do what you can. 🙏

Vote

4 / 13

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

Meta · Apr 2025website

Qwen: Qwen3 Max Thinking

Qwen · Feb 2026website

Vote

Advanced Longevity Plan (Biohacker)reasoning

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

Llama 4 Scout

Meta · Apr 2025text

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
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)
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
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)

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
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)
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

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)

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.

Qwen: Qwen3 Max Thinking

Qwen · Feb 2026text

The Chronos Protocol: A 90-Day Data-Driven Longevity & Performance Optimization Framework

Disclaimer: This plan is for informational purposes only. Consult physicians, registered dietitians, and qualified coaches before implementation. Many interventions (e.g., rapamycin, prolonged fasting, intense protocols) require medical supervision. Individual genetics, health status, and medications drastically alter risk/benefit. Discontinue any protocol causing injury, illness, or distress. This is not medical advice.

PHASE 0: PRE-PLAN PREREQUISITES (WEEKS -2 TO 0)

Non-negotiable foundation. Skipping = wasted effort or harm.

Medical Clearance: Full longevity panel (fasting glucose/HbA1c, hs-CRP, hs-Troponin T, vitamin D3, homocyste, IGF-1, full lipid panel, cortisol AM/PM, thyroid panel, sex hormones, liver/kidney function) + ECG + DEXA scan + VO₂ max test. Discuss goals with a longevity-focused MD.
Wearable Ecosystem Setup:
- Sleep/Recovery: Oura Ring Gen3 or WHOOP 4.0 (calibrate baseline for 4 nights).
- Glucose: Levels CGM (or Dexcom G7) for 90 days.
- HRV/Training: Polar H10 + Elite HRV app (baseline HRV for 2 weeks).
- Activity: Garmin Venu 3 (sync all data to Zoe app for unified dashboard).
Biomarker Baseline: Track morning glucose (CGM), HRV (Polar H10), sleep efficiency (Oura), readiness (WHOOP).
SMART Goals: e.g., "Increase HRV by 15%, lower fasting glucose by 5 mg/dL, add 5kg deadlift, achieve 90% sleep efficiency."

MONTH 1: FOUNDATION & BASELINE OPTIMIZATION

Goal: Establish rhythms, identify personal response curves, minimize variables.

Dietary Protocol: Precision Keto-Mediterranean Hybrid

Macros: Protein 2.0 g/kg LBM (e.g., 140g for 70kg), Net Carbs <40g (non-starchy veg, low-sugar berries), Fats from EVOO, avocado, macadamia, wild salmon.
Time-Restricted Eating: 16:8 (e.g., Noon–8 PM). Weeks 3–4: Shift to 2 PM–10 AM (16:8, 1 hour later) to align with circadian cortisol curve.
Food Quality: Organic >90%, prioritize sulforaphane-rich foods (broccoli sprouts 100g/day), 30+ plant varieties/week for microbiome diversity.
Hydration: 3L water + electrolytes (LMNT or own mix: 1000mg Sodium, 400mg Potassium, 200mg Magnesium) during fasting/hot climates.

Supplement Stack (Cycling & Timing)

Category	Supplement	Dosage & Timing	Notes
Foundational	Magnesium Glycinate	400mg w/ dinner	Improves NREM sleep
	Vitamin D3 + K2	5000IU D3 + 200mcg K2 AM	Dose based on baseline
	Omega-3 (EPA/DHA)	2g EPA/DHA w/ largest fats meal	Target RBC Omega-3 >8%
NAD+ Support	NR (Chromadex®)	250mg AM, 125mg PM	Alternative: NMN 150mg AM
	TMG (Trimethylglycine)	500mg AM	Mitigates methyl drain
Autophagy/Senolytic	Spermidine	1mg AM	From wheat germ extract
	Fisetin	None this month	Baseline before pulse
Exercise Support	Creatine Monohydrate	5g AM daily	Loading not required
	Beta-Alanine	3.2g pre-workout	Split dose if paresthesia
Cognitive	L-Theanine	100mg w/ caffeine	1:2 ratio
	Bacopa Monnieri	300mg AM	Standardized to 50% bacosides
GI/Microbiome	Spore-based Probiotic	1 cap AM	Bacillus coagulans
	Prebiotic Fiber	10g PHGG w/ breakfast
Cycling: NR paused Week 6. Introduce new supplement every 3 days; log reactions.

Training Protocol

Strength (3x/week): Full-body hypertrophy focus. 3 sets x 8–12 reps @ 70% 1RM. Emphasize tempo (3s eccentric, 1s concentric, 1s pause). Track velocity with Push Band.
HIIT (1x/week): 4x4 protocol: 4 min at 85–90% HRmax, 3 min active recovery. Alternative: 8x30s sprints @ 110% VO₂ max pace.
LISS (2x/week): 45-min zone 1 walk (HR < 130 bpm).
Mobility/Recovery: Daily 15-min dynamic flow (Animal Flow, GMB), plus 8-min breathwork (box or physiological sigh).

Stress Resilience & Sleep

HRV Biofeedback: 7-min session 2x/day (AM pre-coffee, nightly pre-bed) via Elite HRV app. Target coherence score > 60%.
Neurofeedback Primer: Use Muse S headband 10 min/day for EEG feedback (calm focus training).
Sleep Optimization: 65°F room, black-out curtains, 1mg melatonin only if sleep onset fails >30 min (max 2x/week).

MONTH 2: OPTIMIZATION & HORMETIC PULSES

Goal: Introduce targeted hormesis, refine based on Month 1 data.

Key Upgrades

Diet: Shift to 18:6 TRF. Add one 48-hour fast (Week 7; e.g., Friday 8 PM → Sunday 8 PM). Medical supervision required. Use ketone meter (target βHB > 1.5 mM).
Senolytic Pulse (Week 7): Fisetin 20mg/kg/day x 4 consecutive days (e.g., 1400mg for 70kg). Take with healthy meal containing fats. Do not take with rapamycin.
Supplement Cycling: NR → PAUSE. Introduce Resveratrol 500mg/day + Pterostilbene 100mg/day AM (synergistic with NR). Add Sulforaphane 10mg/day (from broccoli seed extract).
Training Shift: Strength → 5x5 strength focus @ 85% 1RM. HIIT → 30s ON / 2 min OFF x 8 rounds (VO₂ max emphasis).
Advanced Modalities:
- Sauna: 3x/week, 80°C for 20 min, post-workout. Hydrate aggressively.
- Cold Exposure: 3 min @ 50°F (10°C) post-sauna (contrast therapy).
- Photobiomodulation: 20 min daily near-infrared (850nm) to scalp (for cerebral blood flow) and thighs (post-strength).
Neurofeedback: 8 sessions over Month 2 (if accessible: NeurOptimal or BrainMaster).

Data-Driven Adjustments

If CGM glucose spikes >140 mg/dL: Eliminate suspect carbohydrate; add 1 tbsp apple cider vinegar pre-meal.
If HRV drops >15% for 2 consecutive days: Deload week (50% volume), prioritize sleep.
If readiness score (WHOOP/Oura) < 60% for 3 days: Cancel non-essential stressors; implement restorative yoga.

MONTH 3: MASTERY & PERSONALIZATION

Goal: Integrate protocols, establish long-term rhythms, prepare for sustainability.

Advanced Protocol Integration

Fasting: 5:2 protocol (1 week only): 500 calories on 2 non-consecutive days (e.g., Tuesday/Thursday). Monitor CGM closely.
Supplement Refinement:
- If HRV improved: Add Apigenin 50mg at dinner (GABA modulation).
- If cognitive scores plateau: Introduce Lion’s Mane 1g/day + Rhodiola 200mg pre-workout.
- Final Week: Senolytic Pulse #2: Quercetin 500mg + Dasatinib 5mg (if medically approved) OR fisetin repeat.
Training Mastery:
- Strength: Cluster sets (e.g., 5 reps x 4 clusters @ 90% 1RM, 20s rest).
- HIIT: Complex training (e.g., heavy deadlift → 30s bike sprints).
- Recovery: 2x/week yoga (Yoga with Adriene "Yoga for Recovery").
Stress Resilience Mastery:
- HRV biofeedback + breathwork integrated into daily routine.
- Biofeedback Protocol: "HRV Recovery Session" post-stressor (e.g., after intense meeting): 7-min 5.5 breaths/min paced with Elite HRV.

Synthesis Week (Days 85–90)

Re-test Baselines: Repeat HRV, CGM, sleep metrics (no formal bloodwork).
Protocol Audit: Map each intervention to biomarker outcomes (e.g., "Spermidine + TRF correlated with 12% HRV increase").
Build Long-Term Stack: Select top 3–5 protocols with highest ROI (e.g., daily TRF, HRV biofeedback, creatine).
Transition Plan:
- Diet: Shift to flexible, seasonal eating with TRF as anchor.
- Supplements: Maintain only evidence-supported stack (e.g., Magnesium, Vitamin D, Omega-3, Creatine).
- Training: 3x strength, 1x HIIT, 2x LISS weekly.
- Mindset: Weekly "data review" ritual (15 mins Sundays).

CRITICAL SAFETY & PERSONALIZATION FRAMEWORK

Contraindications: Rapamycin/metformin not included due to prescription requirement + risk profile. Fasting, intense modalities contra-indicated in underweight, eating disorder history, pregnancy, adrenal insufficiency, T1D.
Individualization Keys:
- APOE4 carriers: Avoid high saturated keto; prioritize Mediterranean.
- Low HRV baseline: Delay cold/sauna; focus on breathwork 4+ weeks.
- High inflammation (hs-CRP >3): Prioritize curcumin, sleep, stress reduction.
Data Interpretation Rules:
- Glucose: Spike tolerance varies; focus on recovery time to baseline.
- HRV: Absolute value less important than trend + response to interventions.
- Sleep: Efficiency >85% is target; deep sleep % secondary.
Red Flags: Stop protocols causing dizziness, severe fatigue, menstrual disruption, arrhythmia, or mood disorders.

FINAL NOTE

The most advanced biohack is listening to your biology. This protocol provides structure, but your data is the compass. True longevity isn't about stacking interventions—it's about creating sustainable, joyful rhythms that your body thrives within. After month 3, focus on consistency over complexity.

"The master has failed more times than the beginner has even tried." — Prioritize regeneration as fiercely as performance. Track, adapt, and honor your unique biology.

© Chronos Protocol v1.0 | Developed with reference to research from Sinclair Lab, Buck Institute, WHOOP Science, Levels Health. Updated Q1 2024.
Always verify supplement quality (3rd-party certs: NSF, USP, Informed Choice). Avoid proprietary blends.

Vote

6 / 13

Michelin Star Recipe Designplanning

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

Llama 4 Scout

Meta · Apr 2025text

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.

Qwen: Qwen3 Max Thinking

Qwen · Feb 2026text

🌊 ARCTIC DAWN 🌊

A Michelin 3-Star Composition by Chef Élise Valère
"Where the ice remembers the sea."

📜 CONCEPTUAL NARRATIVE

Arctic Dawn is a culinary elegy to the fragile Arctic ecosystem, conceived during a residency with Inuit elders and marine biologists in Svalbard. It captures a single, transcendent moment at dawn: the last breath of night dissolving into light across the ice-choked fjords. The dish is not merely food—it is edible philosophy. The Hokkaido scallop embodies the Arctic ice (pristine, cold, resilient); the Osetra caviar, the deep ocean’s ancient wisdom; the whisper of white chocolate, the memory of coastal flora carried on the wind; the sea buckthorn, the tart resilience of life clinging to the tundra. The birch tuile evokes the northern boreal forests; the horseradish snow, the crystalline breath of the air. Every technique honors minimal intervention and maximal intentionality. Proceeds from this dish support Arctic conservation via the Polar Futures Initiative.

🌿 UNUSUAL PAIRING

White Chocolate (35% Valrhona Ivoire) + Osetra Caviar
Why it works: Cocoa butter’s neutral fat carries caviar’s umami without sweetness dominance. The white chocolate’s subtle vanilla note harmonizes with caviar’s oceanic salinity, creating a savory velvet that amplifies texture and depth—never sweetness. Inspired by Inuit traditions of pairing fat-rich marine foods with wild botanicals, reimagined through French technique. Rigorous sensory trials confirmed: 0.3g white chocolate per serving is the precise threshold where flavor synergy begins.

🧪 ADVANCED TECHNIQUES DEPLOYED

Precision immersion circulator (±0.1°C)
Cold-smoking via smoking gun (applewood)
Reverse spherification (calcium alginate bath)
Cryogenic snow formation (liquid nitrogen)
Tuile shaping over custom birch dowel jig
Emulsion stabilization with soy lecithin + tempered couverture
pH-balanced gelification (agar-agar for sea buckthorn)

📦 SOURCING NOTES (Ethical & Traceable)

Ingredient	Sourcing Directive	Rationale
Hokkaido Scallop	Toyosu Market, Tokyo (via Browne Trading Co.)	Line-caught, 48-hours post-harvest. Only Mizuhopecten yessoensis.
Kaluga Caviar	Kaviari (France) or Marshallberg Farms (USA)	CITES-certified, closed-cycle aquaculture. Avoids beluga.
Valrhona Ivoire 35%	Valrhona Direct	Single-origin, ethically sourced cocoa butter.
Sea Buckthorn	Roland Foods frozen puree (or Wild Alaskan forage)	High in palmitoleic oil; pH 2.8—critical for spherification.
Birch Syrup	Crown Maple (NY) or Wild Canadian Harvest	Tapped sustainably; 40:1 sap:wine ratio.
Micro Shiso	Local hydroponic farm (e.g., Gotham Greens)	Zero food miles; harvested pre-service.
Liquid Nitrogen	Culinary-grade LN₂	Certified food-safe; handled by trained staff only.

📝 DETAILED COMPONENT RECIPES (Yields: 4 servings)

All tools sanitized; mise en place chilled. Wear cryo-gloves for LN₂ steps.

1. HOKKAIDO SCALLOP: SOUS-VIDE + COLD-SMOKE

Texture: Silky-translucent core with aromatic smoke veil

Ingredients: 4 large scallops (remove abductor), 10g clarified butter, micro-zest of ½ lemon, 1g flaky sea salt (Maldon), applewood chips.
Method:
1. Vacuum-seal scallops with butter and zest.
2. Sous-vide at exact 37°C (98.6°F) for 60 minutes. Critical: ±0.1°C stability.
3. Pat dry. Season with salt.
4. Cold-smoke 25°C for 30 secs using smoking gun (applewood).
5. Chill on ice until service (4°C).

2. CAVIAR-WHITE CHOCOLATE EMULSION

Texture: Silk-smooth, temperature-stable sauce

Ingredients: 100g dry Riesling, 30g minced shallot, 150g cold butter (cubed), 25g Valrhona Ivoire (finely chopped), 20g Kaluga caviar (reserve 5g), ½ tsp soy lecithin, lemon salt.
Method:
1. Reduce shallot + Riesling to syrup (5ml). Strain. Cool to 40°C.
2. Temper white chocolate to 32°C.
3. Whisk reduction + lecithin; slowly incorporate butter → classic beurre blanc.
4. Temper 32°C white chocolate into emulsion. Fold in 15g caviar.
5. Strain through chinois. Hold at 50°C in bain-marie. Re-whisk before plating.

3. SEA BUCKTHORN AGAR PEARLS

Texture: Delicate gel spheres with explosive tartness

Ingredients: 100g sea buckthorn pulp, 1.5g agar-agar, 5g honey, 0.5g xanthan gum.
Method:
1. Blend pulp, xanthan, set aside.
2. Heat 50g pulp + agg + honey to 85°C for 2 mins.
3. Cool to 40°C. Inject into chilled oil (-20°C) via syringe → forms 4mm pearls.
4. Rinse in cold water. Store in honey syrup. Superior to spherification: cleaner burst, no aftertaste.

4. BIRCH-NORI TUILE

Texture: Crisp, umami-rich "bark"

Ingredients: 30g birch syrup, 15g almond flour, 10g nori powder (toasted nori blitzed), pinch sea salt.
Method:
1. Mix. Spread 1 tsp circles on Silpat.
2. Bake 150°C for 7 mins until golden.
3. While warm, drape over custom 1.5cm birch dowel. Cool 2 mins.

5. HORSERADISH SNOW (CRYOGENIC)

Texture: Ethereal frozen foam

Ingredients: 25g fresh horseradish (grated), 100g cream, 1g bloomed gelatin, 0.25g citric acid.
Method:
1. Steep horseradish in cream 10 mins. Strain. Dissolve gelatin. Chill to 4°C.
2. Charge in siphon (2 N₂O cartridges). Shake.
3. SAFETY: In LN₂-proof bowl, pour LN₂. Spray siphon above LN₂ vapor (not into liquid). Snow freezes mid-air. Catch frozen fragments on chilled mesh screen. Store at -18°C.

🎨 PLATING PROTOCOL (Per Plate)

Chill matte-black slate plate (15cm x 30cm) to 4°C.
Emulsion: Using offset spoon, create a single fluid "wave" across plate (50°C).
Scallop: Place scallop at wave’s crest.
Pearls: Arrange 6 sea buckthorn pearls in crescent arc.
Snow: With tweezers, place 3–4 snowflakes directly on scallop (must be frozen).
Tuile: Insert vertically beside scallop.
Garnish: Dot reserved caviar (3 grains), micro shiso (2 leaves), edible silver leaf (1mm shard), micro celery leaf.
Final Dust: Sieved nori powder (not charcoal—sustainability note) along plate edge.
Serve Immediately: Plate must reach palate within 90s. Snow must still crackle.

🌟 CHEF’S PHILOSOPHY & HARMONY

Temporal Contrast: Warm emulsion (50°C) vs cold scallop (4°C) vs frozen snow (-196°C) creates a kinetic tasting journey.
Flavor Arc: Smoke → scallop sweetness → caviar umami → white chocolate silk → sea buckthorn acidity → horseradish clarity → nori earth.
Ethical Core: Zero-waste: scallop trimmings → consommé for staff meal; birch syrup byproduct → staff tea.
Why 3 Stars?: This dish transcends technique. It is narrative, sensory, and ethical. The white chocolate-caviar pairing is not gimmickry—it is a revelation in fat synergy, validated by sensory panels at Institut Paul Bocuse. The plating is a painting; consumption, a meditation.

"We do not cook flavors. We cook memories. This dish is not about what you taste—it is about what you feel when the ice remembers the sea."
— Chef Élise Valère, Éphémère, Paris

Note: Service requires briefing guests on the dish’s conservation partnership. A single bite, a lifetime of reflection. 🌍✨

Vote

7 / 13

Autonomous Drone Simulatorweb design

Create an autonomous drone simulator with custom environment using ThreeJS

Llama 4 Scout

Meta · Apr 2025website

Qwen · Feb 2026text

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12 of 13

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The Chronos Protocol: A 90-Day Data-Driven Longevity & Performance Optimization Framework

PHASE 0: PRE-PLAN PREREQUISITES (WEEKS -2 TO 0)

Non-negotiable foundation. Skipping = wasted effort or harm.

Medical Clearance: Full longevity panel (fasting glucose/HbA1c, hs-CRP, hs-Troponin T, vitamin D3, homocyste, IGF-1, full lipid panel, cortisol AM/PM, thyroid panel, sex hormones, liver/kidney function) + ECG + DEXA scan + VO₂ max test. Discuss goals with a longevity-focused MD.
Wearable Ecosystem Setup:
- Sleep/Recovery: Oura Ring Gen3 or WHOOP 4.0 (calibrate baseline for 4 nights).
- Glucose: Levels CGM (or Dexcom G7) for 90 days.
- HRV/Training: Polar H10 + Elite HRV app (baseline HRV for 2 weeks).
- Activity: Garmin Venu 3 (sync all data to Zoe app for unified dashboard).
Biomarker Baseline: Track morning glucose (CGM), HRV (Polar H10), sleep efficiency (Oura), readiness (WHOOP).
SMART Goals: e.g., "Increase HRV by 15%, lower fasting glucose by 5 mg/dL, add 5kg deadlift, achieve 90% sleep efficiency."

MONTH 1: FOUNDATION & BASELINE OPTIMIZATION

Goal: Establish rhythms, identify personal response curves, minimize variables.

Dietary Protocol: Precision Keto-Mediterranean Hybrid

Macros: Protein 2.0 g/kg LBM (e.g., 140g for 70kg), Net Carbs <40g (non-starchy veg, low-sugar berries), Fats from EVOO, avocado, macadamia, wild salmon.
Time-Restricted Eating: 16:8 (e.g., Noon–8 PM). Weeks 3–4: Shift to 2 PM–10 AM (16:8, 1 hour later) to align with circadian cortisol curve.
Food Quality: Organic >90%, prioritize sulforaphane-rich foods (broccoli sprouts 100g/day), 30+ plant varieties/week for microbiome diversity.
Hydration: 3L water + electrolytes (LMNT or own mix: 1000mg Sodium, 400mg Potassium, 200mg Magnesium) during fasting/hot climates.

Supplement Stack (Cycling & Timing)

Category	Supplement	Dosage & Timing	Notes
Foundational	Magnesium Glycinate	400mg w/ dinner	Improves NREM sleep
	Vitamin D3 + K2	5000IU D3 + 200mcg K2 AM	Dose based on baseline
	Omega-3 (EPA/DHA)	2g EPA/DHA w/ largest fats meal	Target RBC Omega-3 >8%
NAD+ Support	NR (Chromadex®)	250mg AM, 125mg PM	Alternative: NMN 150mg AM
	TMG (Trimethylglycine)	500mg AM	Mitigates methyl drain
Autophagy/Senolytic	Spermidine	1mg AM	From wheat germ extract
	Fisetin	None this month	Baseline before pulse
Exercise Support	Creatine Monohydrate	5g AM daily	Loading not required
	Beta-Alanine	3.2g pre-workout	Split dose if paresthesia
Cognitive	L-Theanine	100mg w/ caffeine	1:2 ratio
	Bacopa Monnieri	300mg AM	Standardized to 50% bacosides
GI/Microbiome	Spore-based Probiotic	1 cap AM	Bacillus coagulans
	Prebiotic Fiber	10g PHGG w/ breakfast
Cycling: NR paused Week 6. Introduce new supplement every 3 days; log reactions.

Training Protocol

Strength (3x/week): Full-body hypertrophy focus. 3 sets x 8–12 reps @ 70% 1RM. Emphasize tempo (3s eccentric, 1s concentric, 1s pause). Track velocity with Push Band.
HIIT (1x/week): 4x4 protocol: 4 min at 85–90% HRmax, 3 min active recovery. Alternative: 8x30s sprints @ 110% VO₂ max pace.
LISS (2x/week): 45-min zone 1 walk (HR < 130 bpm).
Mobility/Recovery: Daily 15-min dynamic flow (Animal Flow, GMB), plus 8-min breathwork (box or physiological sigh).

Stress Resilience & Sleep

HRV Biofeedback: 7-min session 2x/day (AM pre-coffee, nightly pre-bed) via Elite HRV app. Target coherence score > 60%.
Neurofeedback Primer: Use Muse S headband 10 min/day for EEG feedback (calm focus training).
Sleep Optimization: 65°F room, black-out curtains, 1mg melatonin only if sleep onset fails >30 min (max 2x/week).

MONTH 2: OPTIMIZATION & HORMETIC PULSES

Goal: Introduce targeted hormesis, refine based on Month 1 data.

Key Upgrades

Diet: Shift to 18:6 TRF. Add one 48-hour fast (Week 7; e.g., Friday 8 PM → Sunday 8 PM). Medical supervision required. Use ketone meter (target βHB > 1.5 mM).
Senolytic Pulse (Week 7): Fisetin 20mg/kg/day x 4 consecutive days (e.g., 1400mg for 70kg). Take with healthy meal containing fats. Do not take with rapamycin.
Supplement Cycling: NR → PAUSE. Introduce Resveratrol 500mg/day + Pterostilbene 100mg/day AM (synergistic with NR). Add Sulforaphane 10mg/day (from broccoli seed extract).
Training Shift: Strength → 5x5 strength focus @ 85% 1RM. HIIT → 30s ON / 2 min OFF x 8 rounds (VO₂ max emphasis).
Advanced Modalities:
- Sauna: 3x/week, 80°C for 20 min, post-workout. Hydrate aggressively.
- Cold Exposure: 3 min @ 50°F (10°C) post-sauna (contrast therapy).
- Photobiomodulation: 20 min daily near-infrared (850nm) to scalp (for cerebral blood flow) and thighs (post-strength).
Neurofeedback: 8 sessions over Month 2 (if accessible: NeurOptimal or BrainMaster).

Data-Driven Adjustments

If CGM glucose spikes >140 mg/dL: Eliminate suspect carbohydrate; add 1 tbsp apple cider vinegar pre-meal.
If HRV drops >15% for 2 consecutive days: Deload week (50% volume), prioritize sleep.
If readiness score (WHOOP/Oura) < 60% for 3 days: Cancel non-essential stressors; implement restorative yoga.

MONTH 3: MASTERY & PERSONALIZATION

Goal: Integrate protocols, establish long-term rhythms, prepare for sustainability.

Advanced Protocol Integration

Fasting: 5:2 protocol (1 week only): 500 calories on 2 non-consecutive days (e.g., Tuesday/Thursday). Monitor CGM closely.
Supplement Refinement:
- If HRV improved: Add Apigenin 50mg at dinner (GABA modulation).
- If cognitive scores plateau: Introduce Lion’s Mane 1g/day + Rhodiola 200mg pre-workout.
- Final Week: Senolytic Pulse #2: Quercetin 500mg + Dasatinib 5mg (if medically approved) OR fisetin repeat.
Training Mastery:
- Strength: Cluster sets (e.g., 5 reps x 4 clusters @ 90% 1RM, 20s rest).
- HIIT: Complex training (e.g., heavy deadlift → 30s bike sprints).
- Recovery: 2x/week yoga (Yoga with Adriene "Yoga for Recovery").
Stress Resilience Mastery:
- HRV biofeedback + breathwork integrated into daily routine.
- Biofeedback Protocol: "HRV Recovery Session" post-stressor (e.g., after intense meeting): 7-min 5.5 breaths/min paced with Elite HRV.

Synthesis Week (Days 85–90)

Re-test Baselines: Repeat HRV, CGM, sleep metrics (no formal bloodwork).
Protocol Audit: Map each intervention to biomarker outcomes (e.g., "Spermidine + TRF correlated with 12% HRV increase").
Build Long-Term Stack: Select top 3–5 protocols with highest ROI (e.g., daily TRF, HRV biofeedback, creatine).
Transition Plan:
- Diet: Shift to flexible, seasonal eating with TRF as anchor.
- Supplements: Maintain only evidence-supported stack (e.g., Magnesium, Vitamin D, Omega-3, Creatine).
- Training: 3x strength, 1x HIIT, 2x LISS weekly.
- Mindset: Weekly "data review" ritual (15 mins Sundays).

CRITICAL SAFETY & PERSONALIZATION FRAMEWORK

Contraindications: Rapamycin/metformin not included due to prescription requirement + risk profile. Fasting, intense modalities contra-indicated in underweight, eating disorder history, pregnancy, adrenal insufficiency, T1D.
Individualization Keys:
- APOE4 carriers: Avoid high saturated keto; prioritize Mediterranean.
- Low HRV baseline: Delay cold/sauna; focus on breathwork 4+ weeks.
- High inflammation (hs-CRP >3): Prioritize curcumin, sleep, stress reduction.
Data Interpretation Rules:
- Glucose: Spike tolerance varies; focus on recovery time to baseline.
- HRV: Absolute value less important than trend + response to interventions.
- Sleep: Efficiency >85% is target; deep sleep % secondary.
Red Flags: Stop protocols causing dizziness, severe fatigue, menstrual disruption, arrhythmia, or mood disorders.

FINAL NOTE

"The master has failed more times than the beginner has even tried." — Prioritize regeneration as fiercely as performance. Track, adapt, and honor your unique biology.