Compare Inception: Mercury by Inception against Qwen3 Coder by Qwen, tested across 21 shared challenges. Updated February 2026.
21 challenges
Tests an AI's randomness and creativity
Here are five jokes for you:
Why don't skeletons fight each other? Because they don't have the guts.
I told my wife she was drawing her eyebrows too high. She looked surprised.
Why did the scarecrow win an award? Because he was outstanding in his field.
What do you call a fake noodle? An impasta.
Why don't we ever tell secrets on a farm? Because the potatoes have eyes, the corn has ears, and the beans stalk.
All five jokes are unique in their setup and punchline.
Here are 5 jokes for you:
Why don't scientists trust atoms? Because they make up everything!
I told my wife she was drawing her eyebrows too high. She looked surprised.
What do you call a bear with no teeth? A gummy bear!
Why did the scarecrow win an award? He was outstanding in his field!
How does a penguin build its house? Igloos it together!
All 5 of these jokes are unique - each one has a different setup, punchline, and comedic concept. They cover various joke types including puns, wordplay, and observational humor.
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Tests an AI's humor and creative writing ability
Title: The Art of Being Unorganized
[Opening]
Hey everyone! So, I was thinking about how my life is like a well-organized library... except instead of books, it's filled with random socks and expired coupons. And instead of a librarian, I have a cat who thinks she's in charge. But let's dive into the real deal: the art of being unorganized.
[Body]
You know, I once tried to be organized. I bought one planner, colored pens, and even set reminders on my phone. For a week, I was on top of the world. I had all my appointments, deadlines, and even my lunch breaks scheduled. It was glorious. Then, I forgot to charge my phone, and suddenly, I was back to square one. But you know what they say, "The best-laid plans of mice and men often go awry." Or in my case, "The best-laid plans of [Your Name] often get lost in the laundry."
Speaking of laundry, I have this system where I sort clothes by color and fabric type. It's like a rainbow of chaos. One day, I decided to put everything away. I started with the whites, then moved to the colors, and finally, the delicates. But here's the kicker: I accidentally mixed up the detergent for the delicates with the bleach for the whites. Now, I have a bunch of pink underwear that looks like it's been through a war. At least it's consistent?
And don't get me started on my kitchen. It's like a treasure hunt every time I need to make breakfast. Where did I put the eggs? Are they in the fridge, or did I leave them on the counter to harden into a science project? And the toaster? That thing is a black hole. I put bread in it, and it disappears. I've resorted to using a microwave oven just to avoid the mystery of the missing toast.
But you know what's really funny? My attempts at organization are so epic that they've become a running joke among my friends. They joke, "Hey, [Your Name], have you found your keys yet?" And I reply, "Oh, they're probably in the last place I looked." Which is usually not there. But hey, at least I'm consistent, right?
[Conclusion]
So, here's to all the unorganized people out there. We might not have our lives together, but we sure know how to keep things interesting. After all, if life were predictable, it would be boring. And who wants that? So, let's embrace the chaos, find our lost socks, and enjoy the ride. Because in the end, it's not about being organized; it's about being alive and having stories to tell. Thanks, everyone!
[Closing]
Thanks for listening! If you ever need help finding something, just look in the last place you checked. You never know, it might be there.
"Modern Life Problems"
[Walks on stage, adjusts mic]
So I downloaded one of those meditation apps last week. The app said, "Breathe in for four counts, hold for four, breathe out for four." I'm like, "Finally! Someone who speaks my language – a robot!"
[Pause]
But then it asked me to "clear my mind of all thoughts." Are you KIDDING me? My mind is like a browser with 47 tabs open, and half of them are just articles titled "You Won't Believe What Happens Next" – and I've never clicked on a single one!
[Gesture]
Speaking of technology – why do we call it "smart" technology when it's constantly asking me to prove I'm not a robot? I just want to buy shoes online, not pass a Turing test! "Click all the squares with traffic lights." I'm 90% sure that's just photos of my hometown.
[Shake head]
And don't get me started on voice assistants. I asked mine to play some music, and it started playing a podcast about ancient pottery techniques. That's not music! That's what my nightmares sound like! "Welcome to Clay Time with Karen..."
[Pause for effect]
Dating apps are wild too. Everyone's profile says they love "travel, food, and adventure." That's just a fancy way of saying "I eat meals in different locations." Congratulations, you're a tourist! I matched with someone whose bio said "professional napper." I was like, "Finally! A man who lists his hobbies honestly!" Turns out he was a construction worker. Different kind of professional napper.
[Shrug]
But you know what's really messed up? Grocery stores. They moved the milk to the back of the store! It's a conspiracy! They know we're busy people. I go in for three things – milk, bread, and eggs – and suddenly I'm wandering the aisles like a confused archaeologist, wondering how we survived as a species when we can't even organize a dairy section properly.
[Look around audience]
And can we talk about "contactless" delivery? The driver texts me: "Package is at your door." I live in a building with 200 units. It's like hiding a needle in a haystack, except the needle is a burrito, and I'm very motivated to find it!
[Pause]
You know what though? Despite all this madness, I remain optimistic. Why? Because I just figured out how to use my oven's timer function. Yesterday. I'm basically MacGyver now.
[Big smile]
Thank you, you've been a wonderful audience! Don't forget to tip your waitstaff – they're the only ones who still know what they're doing!
[Exit stage]
Tests an AI's ability to simulate personalities and predict future trends
Interviewer: Good morning, Steve. It's a pleasure to have you here today. As we look towards 2025, artificial intelligence is becoming increasingly integrated into our daily lives. What are your thoughts on the future of AI?
Steve Jobs: Good morning. It's great to be here. AI is indeed a fascinating field with immense potential. By 2025, I believe AI will have transformed many aspects of our lives, from how we work to how we interact with technology. The key is to ensure that AI serves humanity, enhancing our capabilities rather than replacing them.
Interviewer: That's an interesting perspective. How do you see AI impacting the tech industry specifically?
Steve Jobs: In the tech industry, AI will likely drive innovation in ways we can't fully predict yet. It will enable more personalized and intuitive user experiences, making technology more accessible and enjoyable. However, it's crucial that companies focus on creating AI that respects user privacy and promotes creativity. We need to design AI systems that are not just smart but also ethical and aligned with human values.
Interviewer: Speaking of user experience, how do you envision AI changing the way we interact with our devices?
Steve Jobs: I imagine a future where AI seamlessly integrates into our devices, anticipating our needs and preferences. Think of interfaces that adapt in real-time, offering suggestions and solutions before we even realize we need them. The goal should be to create a symbiotic relationship between humans and machines, where AI enhances our decision-making and creativity without overwhelming us.
Interviewer: That sounds promising. Are there any specific areas where you think AI will make the most significant impact?
Steve Jobs: Absolutely. Healthcare is one area where AI has the potential to revolutionize diagnostics and treatment. By analyzing vast amounts of data, AI can help identify patterns and insights that might be missed by human eyes, leading to earlier and more accurate diagnoses. Another area is education, where AI can provide personalized learning experiences, adapting to each student's pace and style, fostering a more inclusive and effective educational environment.
Interviewer: Those are some compelling applications. However, there are concerns about job displacement due to AI. How do you address these worries?
Steve Jobs: It's a valid concern. While AI may automate certain tasks, it will also create new opportunities and industries. The focus should be on reskilling and upskilling the workforce to prepare for these changes. We need to emphasize creativity, critical thinking, and empathy—skills that are uniquely human and essential for the future. AI should be seen as a tool to augment human capabilities, not replace them.
Interviewer: Lastly, what advice would you give to tech leaders as they navigate the future of AI?
Steve Jobs: My advice would be to prioritize the user experience and ethical considerations. Tech leaders should ask themselves how their innovations can improve people's lives and contribute positively to society. It's important to maintain a long-term vision, focusing on creating products that are not only technologically advanced but also meaningful and beneficial. Remember, technology alone isn't enough; it's about how it's used to solve real-world problems and inspire creativity.
Interviewer: Thank you, Steve, for sharing your insights. Your vision for the future of AI is both inspiring and thought-provoking.
Steve Jobs: You're welcome. It's an exciting time, and I'm looking forward to seeing how AI evolves and impacts our world. Let's ensure it's a future that benefits everyone.
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Recreate an interactive, classic Mario level in a single HTML file.
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.
Design a simple interactive virtual pet.
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.
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This model didn't return a displayable web page for this challenge.
# Retro macOS Desktop Experience
I'll create a nostalgic, interactive macOS desktop that captures the classic UI elements from Mac OS 8/9 era. This will include the iconic Platinum theme, Finder windows, application icons, and interactive elements.
```html
<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Retro macOS Desktop</title>
<style>
* {
margin: 0;
padding: 0;
box-sizing: border-box;
font-family: "Lucida Grande", "Geneva", sans-serif;
}
body {
background: #3d6dac url('data:image/svg+xml;utf8,<svg xmlns="http://www.w3.org/2000/svg" width="100" height="100" viewBox="0 0 100 100"><rect width="100" height="100" fill="%233d6dac"/><path d="M0,0 L100,100 M100,0 L0,100" stroke="%235a8ad6" stroke-width="1"/></svg>');
height: 100vh;
overflow: hidden;
user-select: none;
}
#desktop {
position: relative;
width: 100%;
height: 100%;
background: #3d6dac;
}
/* Desktop Icons */
.desktop-icon {
position: absolute;
width: 64px;
text-align: center;
cursor: pointer;
padding: 8px 4px;
border-radius: 4px;
}
.desktop-icon:hover {
background: rgba(255, 255, 255, 0.2);
}
.desktop-icon.selected {
background: #0000cc;
}
.desktop-icon img {
width: 32px;
height: 32px;
display: block;
margin: 0 auto 4px;
image-rendering: pixelated;
}
.desktop-icon span {
color: white;
font-size: 11px;
text-shadow: 1px 1px 1px rgba(0, 0, 0, 0.5);
display: block;
word-wrap: break-word;
}
/* Menu Bar */
#menu-bar {
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 22px;
background: linear-gradient(to bottom, #d0d0d0, #a0a0a0);
border-bottom: 1px solid #808080;
display: flex;
align-items: center;
padding: 0 8px;
z-index: 1000;
}
#apple-menu {
width: 12px;
height: 12px;
background: #ff0000;
border-radius: 50%;
margin-right: 12px;
cursor: pointer;
position: relative;
}
#apple-menu::before {
content: "";
position: absolute;
top: 2px;
left: 2px;
width: 8px;
height: 8px;
background: white;
border-radius: 50%;
}
.menu-item {
font-size: 12px;
padding: 0 8px;
color: #000;
cursor: pointer;
}
.menu-item:hover {
background: #0000cc;
color: white;
}
#clock {
position: absolute;
right: 8px;
font-size: 12px;
color: #000;
}
/* Windows */
.window {
position: absolute;
background: #d0d0d0;
border: 1px solid #808080;
border-radius: 6px;
box-shadow: 3px 3px 10px rgba(0, 0, 0, 0.3);
overflow: hidden;
display: flex;
flex-direction: column;
}
.window-header {
height: 20px;
background: linear-gradient(to bottom, #d0d0d0, #a0a0a0);
border-bottom: 1px solid #808080;
display: flex;
align-items: center;
padding: 0 4px;
cursor: move;
}
.window-title {
flex: 1;
font-size: 12px;
text-align: center;
color: #000;
text-shadow: 1px 1px 1px rgba(255, 255, 255, 0.5);
}
.window-controls {
display: flex;
}
.window-btn {
width: 12px;
height: 12px;
margin-left: 4px;
border-radius: 50%;
cursor: pointer;
}
.close-btn { background: #ff5f57; }
.minimize-btn { background: #febc2e; }
.maximize-btn { background: #28c840; }
.window-content {
flex: 1;
padding: 12px;
overflow: auto;
background: white;
}
/* Finder Window */
.finder-content {
display: flex;
height: 100%;
}
.sidebar {
width: 120px;
background: #e0e0e0;
border-right: 1px solid #c0c0c0;
padding: 8px;
}
.sidebar-item {
padding: 4px;
font-size: 12px;
cursor: pointer;
}
.sidebar-item:hover {
background: #0000cc;
color: white;
}
.main-content {
flex: 1;
padding: 8px;
}
.folder-icon {
display: inline-block;
width: 64px;
text-align: center;
margin: 8px;
cursor: pointer;
}
.folder-icon img {
width: 32px;
height: 32px;
display: block;
margin: 0 auto 4px;
}
.folder-icon span {
font-size: 11px;
display: block;
}
/* Dock */
#dock {
position: absolute;
bottom: 10px;
left: 50%;
transform: translateX(-50%);
display: flex;
background: rgba(0, 0, 0, 0.3);
padding: 6px 8px;
border-radius: 12px;
backdrop-filter: blur(5px);
}
.dock-icon {
width: 48px;
height: 48px;
margin: 0 4px;
cursor: pointer;
transition: all 0.2s ease;
}
.dock-icon:hover {
width: 56px;
height: 56px;
margin: -4px 2px;
}
.dock-icon img {
width: 100%;
height: 100%;
}
/* Dialog */
.dialog {
position: absolute;
top: 50%;
left: 50%;
transform: translate(-50%, -50%);
width: 300px;
background: #d0d0d0;
border: 1px solid #808080;
border-radius: 6px;
box-shadow: 3px 3px 10px rgba(0, 0, 0, 0.3);
z-index: 2000;
}
.dialog-header {
height: 20px;
background: linear-gradient(to bottom, #d0d0d0, #a0a0a0);
border-bottom: 1px solid #808080;
display: flex;
align-items: center;
padding: 0 8px;
}
.dialog-title {
flex: 1;
font-size: 12px;
text-align: center;
color: #000;
}
.dialog-content {
padding: 16px;
font-size: 12px;
}
.dialog-buttons {
display: flex;
justify-content: flex-end;
padding: 0 16px 16px;
}
.dialog-btn {
padding: 4px 12px;
background: #d0d0d0;
border: 1px solid #808080;
border-radius: 4px;
font-size: 12px;
cursor: pointer;
margin-left: 8px;
}
.dialog-btn:hover {
background: #e0e0e0;
}
/* Context Menu */
.context-menu {
position: absolute;
background: #d0d0d0;
border: 1px solid #808080;
border-radius: 4px;
padding: 4px 0;
display: none;
z-index: 3000;
}
.context-item {
padding: 4px 24px 4px 16px;
font-size: 12px;
cursor: pointer;
}
.context-item:hover {
background: #0000cc;
color: white;
}
/* Trash */
#trash {
position: absolute;
bottom: 10px;
right: 20px;
width: 48px;
text-align: center;
cursor: pointer;
}
#trash img {
width: 32px;
height: 32px;
display: block;
margin: 0 auto;
}
#trash span {
color: white;
font-size: 11px;
text-shadow: 1px 1px 1px rgba(0, 0, 0, 0.5);
}
</style>
</head>
<body>
<div id="desktop">
<!-- Menu Bar -->
<div id="menu-bar">
<div id="apple-menu"></div>
<div class="menu-item">File</div>
<div class="menu-item">Edit</div>
<div class="menu-item">View</div>
<div class="menu-item">Special</div>
<div class="menu-item">Help</div>
<div id="clock">10:42 AM</div>
</div>
<!-- Desktop Icons -->
<div class="desktop-icon" style="left: 20px; top: 40px;">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 32 32'><rect width='32' height='32' fill='%233399ff'/><path d='M8,8 L24,8 L24,24 L8,24 Z' fill='%23ffffff'/><path d='M12,12 L20,12 L20,20 L12,20 Z' fill='%233399ff'/></svg>" alt="Finder">
<span>Finder</span>
</div>
<div class="desktop-icon" style="left: 20px; top: 120px;">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 32 32'><rect width='32' height='32' fill='%23cc3333'/><circle cx='16' cy='16' r='8' fill='%23ffffff'/></svg>" alt="Internet">
<span>Internet</span>
</div>
<div class="desktop-icon" style="left: 20px; top: 200px;">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 32 32'><rect width='32' height='32' fill='%2333cc33'/><path d='M8,8 L24,8 L24,24 L8,24 Z' fill='%23ffffff'/><path d='M12,12 L20,12 L20,20 L12,20 Z' fill='%2333cc33'/></svg>" alt="Documents">
<span>Documents</span>
</div>
<div class="desktop-icon" style="left: 20px; top: 280px;">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 32 32'><rect width='32' height='32' fill='%23ffcc33'/><path d='M8,8 L24,8 L24,24 L8,24 Z' fill='%23ffffff'/><path d='M12,12 L20,12 L20,20 L12,20 Z' fill='%23ffcc33'/></svg>" alt="Pictures">
<span>Pictures</span>
</div>
<!-- Finder Window -->
<div class="window" id="finder-window" style="width: 500px; height: 300px; top: 80px; left: 120px;">
<div class="window-header">
<div class="window-title">Finder</div>
<div class="window-controls">
<div class="window-btn close-btn"></div>
<div class="window-btn minimize-btn"></div>
<div class="window-btn maximize-btn"></div>
</div>
</div>
<div class="window-content">
<div class="finder-content">
<div class="sidebar">
<div class="sidebar-item">Desktop</div>
<div class="sidebar-item">Hard Disk</div>
<div class="sidebar-item">System Folder</div>
<div class="sidebar-item">Applications</div>
<div class="sidebar-item">Documents</div>
<div class="sidebar-item">Pictures</div>
</div>
<div class="main-content">
<div class="folder-icon">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 32 32'><rect width='32' height='32' fill='%233399ff'/><path d='M8,8 L24,8 L24,24 L8,24 Z' fill='%23ffffff'/><path d='M12,12 L20,12 L20,20 L12,20 Z' fill='%233399ff'/></svg>" alt="Folder">
<span>My Documents</span>
</div>
<div class="folder-icon">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 32 32'><rect width='32' height='32' fill='%23cc3333'/><circle cx='16' cy='16' r='8' fill='%23ffffff'/></svg>" alt="Folder">
<span>Web Pages</span>
</div>
<div class="folder-icon">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 32 32'><rect width='32' height='32' fill='%2333cc33'/><path d='M8,8 L24,8 L24,24 L8,24 Z' fill='%23ffffff'/><path d='M12,12 L20,12 L20,20 L12,20 Z' fill='%2333cc33'/></svg>" alt="Folder">
<span>Projects</span>
</div>
</div>
</div>
</div>
</div>
<!-- Trash -->
<div id="trash">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 32 32'><rect width='32' height='32' fill='%23333333'/><path d='M10,10 L22,10 L22,26 L10,26 Z' fill='%23ffffff'/><path d='M12,12 L20,12 L20,24 L12,24 Z' fill='%23333333'/></svg>" alt="Trash">
<span>Trash</span>
</div>
<!-- Dock -->
<div id="dock">
<div class="dock-icon">
<img src="data:image/svg+xml;utf8,<svg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 48 48'><rect width='48' height='48' fill='%233399ff'/><path d='M12,12 L36,12 L36,36 L12,3Develop a cutting-edge 3-month longevity plan for a biohacker.
3‑Month Longevity & Performance Blueprint
(Designed for an experienced biohacker who already has a baseline of health, fitness, and access to advanced tools. This is a general framework; always verify with a qualified health professional before making major changes.)
| Goal | Target (Month 3) | Key Metrics |
|---|---|---|
| Physical Performance | ↑ 10 % VO₂max, ↑ 15 % 1‑RM in major lifts | Strength lift logs, VO₂max (or HR‑based estimate), body composition |
| Cognitive Function | ↑ 8 % on standardized memory/attention tests | Digit‑span, Stroop, Trail‑making |
| Longevity Biomarkers | ↓ Inflammatory markers, ↑ NAD⁺/NADH ratio | hs‑CRP, IL‑6, NAD⁺/NADH (if available) |
| Sleep & Recovery | 7‑8 h total, 80 % deep sleep | Oura/Apple Watch sleep stages |
| Stress Resilience | HRV (RMSSD) ≥ 50 ms in 24 h average | HRV, perceived stress scale |
| Metabolic Health | Fasting glucose ≤ 90 mg/dL, HbA1c ≤ 5.5 % | Blood glucose, HbA1c |
| Device | Primary Data | Why It Matters |
|---|---|---|
| Oura Ring | HRV, sleep stages, body temperature, activity | Night‑time HRV & sleep quality |
| Apple Watch Series 9 / Whoop Strap | HR, HRV, VO₂max estimate, movement | Real‑time training load & recovery |
| NordicTrack or Peloton (or any high‑quality treadmill) | Power output, heart rate | Precise HIIT & strength training |
| Muse 2 Headband | EEG, heart rate, breathing | Neurofeedback & meditation coaching |
| Fitbit Sense | SpO₂, skin temperature, stress score | Additional stress & sleep metrics |
| Blood Glucose Meter (Freestyle Libre) | Capillary glucose | Fasting & post‑meal monitoring |
| Smart Scale (With body composition) | Lean mass, fat %, BMR | Tracking body composition changes |
Set up a simple dashboard (e.g., Notion or Google Sheets) to pull data weekly via API integrations. Keep a “Daily Log” for supplements, meals, sleep, and training.
| Supplement | Dose (Daily) | Timing | Cycling | Rationale |
|---|---|---|---|---|
| Nicotinamide Mononucleotide (NMN) | 250 mg (split 125 mg AM/PM) | With meals | 6 weeks on / 2 weeks off | Boosts NAD⁺, supports mitochondrial health |
| Pyrroloquinoline Quinone (PQQ) | 10 mg | AM | 6 weeks on / 2 weeks off | Enhances biogenesis, antioxidant |
| Coenzyme Q10 (Ubiquinol) | 150 mg | PM | 6 weeks on / 2 weeks off | Supports electron transport chain |
| Resveratrol | 150 mg | AM | 4 weeks on / 1 week off | Activates SIRT1, anti‑inflammatory |
| Curcumin (with piperine) | 500 mg curcumin + 5 mg piperine | AM | 4 weeks on / 1 week off | Anti‑oxidant, reduces IL‑6 |
| Berberine | 500 mg | AM | 4 weeks on / 1 week off | Improves insulin sensitivity |
| Alpha‑Lipoic Acid (ALA) | 300 mg | AM | 4 weeks on / 1 week off | Regenerates other antioxidants |
| Vitamin D₃ | 5 000 IU | PM | Daily | Supports immune & bone health |
| Magnesium Threonate | 400 mg | PM | Daily | Enhances sleep & neuronal function |
| Omega‑3 (EPA/DHA 2:1) | 2 g total | PM | Daily | Anti‑inflammatory, brain health |
| Zinc (Picolinate) | 30 mg | PM | Daily | Immune support, enzyme function |
| Nicotinamide (Vitamin B3) | 500 mg | AM | Daily | Supports NAD⁺ synthesis |
| Quercetin | 500 mg | AM | 4 weeks on / 1 week off | Antioxidant, stabilizes mast cells |
| Ashwagandha (root extract) | 600 mg | PM | 6 weeks on / 2 weeks off | Adaptogen, reduces cortisol |
| Rhodiola Rosea | 200 mg | AM | 4 weeks on / 1 week off | Enhances endurance & cognition |
| N‑Acetylcysteine (NAC) | 600 mg | PM | 4 weeks on / 1 week off | Glutathione precursor |
Cycling Tips
| Macro | % of Total Calories | Example (2 200 kcal) |
|---|---|---|
| Protein | 25 % (≈ 138 g) | Chicken, fish, tofu, whey isolate |
| Fat | 55 % (≈ 134 g) | Avocado, coconut oil, MCT oil, nuts |
| Carbs | 20 % (≈ 110 g) | Low‑glycemic veggies, berries (if keto‑flexible) |
| Variation | When to Use | Key Features |
|---|---|---|
| Standard Keto | 3‑4 days/week | < 20 g net carbs/day |
| Targeted Keto (TK) | 2 days/week (post‑workout) | 30‑50 g carbs 30 min after HIIT |
| Cyclical Keto (CK) | 1 day/week (re‑feed) | 100‑150 g carbs, focus on legumes & starchy veg |
| Regimen | Schedule | Notes |
|---|---|---|
| 16:8 | Fast 16 h (e.g., 8 pm‑12 pm) | Easy to maintain, best for insulin sensitivity |
| 24‑h Fast | 2×/week (e.g., Monday & Thursday) | Can be done from dinner to dinner; stay hydrated |
| 5:2 | 2×/week low‑calorie (600 kcal) | Alternative to full 24‑h fast |
| Meal | Time | Foods | Calories |
|---|---|---|---|
| Breakfast (Lunch) | 12 pm | 2 eggs scrambled in butter, ½ avocado, 1 cup spinach sautéed in coconut oil | 600 |
| Snack | 3 pm | 30 g mixed nuts + 1 oz cheese | 250 |
| Dinner | 6 pm | 8 oz salmon, 2 cups broccoli roasted in olive oil, 1 tbsp butter | 700 |
| Post‑Workout (if TK) | 7 pm | 1 cup cooked quinoa + 1 tbsp almond butter | 300 |
| Total | 2 200 |
Adjust portions to hit your caloric target. Keep a log of net carbs (total carbs – fiber) to stay within 20 g on keto days.
| Day | Focus | Session | Duration | Notes |
|---|---|---|---|---|
| Mon | Strength (Upper) | 3 sets × 6‑8 reps (bench press, rows) | 60 min | Progressive overload |
| Tue | HIIT + Mobility | 20 min Tabata (30 s sprint / 10 s walk) + 15 min mobility flow | 35 min | HRV check pre‑post |
| Wed | Strength (Lower) | 3 sets × 6‑8 reps (squat, deadlift) | 60 min | Use a 1‑RM test every 4 weeks |
| Thu | Active Recovery | Light swim or yoga | 45 min | Focus on breathing |
| Fri | Strength (Full‑Body) | Compound circuit (clean & press, pull‑ups) | 45 min | Keep RPE ≤ 7 |
| Sat | HIIT + Sprint Ladder | 30 min (incl. hill sprints) | 30 min | Post‑workout NMN + PQQ |
| Sun | Rest | No structured activity | — | Sleep hygiene & journaling |
| Interval | Effort | Rest |
|---|---|---|
| 30 s | 90 % max HR (or 8‑10 on RPE) | 10 s walk |
| Repeat 8× | 4 min cool‑down | 5 min dynamic stretch |
Use a treadmill or stationary bike for precise HR monitoring.
| Technique | Frequency | Tool | How It Works |
|---|---|---|---|
| HRV‑Based Breathing | Daily (5 min) | Apple Watch or Elite HRV app | 4‑7‑8 breathing pattern to increase parasympathetic tone |
| Meditation (Mindfulness) | 10 min before bed | Insight Timer or Headspace | Improves focus, reduces cortisol |
| Neurofeedback (DIY) | 2×/week | Muse 2 Headband (guided sessions) | Trains alpha‑wave activity, reduces mind‑wandering |
| Progressive Muscle Relaxation | Evening (5 min) | Guided audio | Lowers sympathetic activity |
| Journaling (Gratitude + Stress Log) | Daily | Notion template | Enhances emotional regulation |
| Blue‑Light Blocking | Evening | Night‑mode on devices + blue‑light glasses | Improves melatonin production |
HRV Check‑In
| Area | Action | Benefit |
|---|---|---|
| Light Exposure | 30 min bright light (≥ 10 000 lux) in the morning; dim lights after 7 pm | Aligns circadian rhythm |
| Temperature | Keep bedroom 60‑65 °F (15‑18 °C) | Enhances deep sleep |
| Air Quality | HEPA filter, 1×/week deep clean | Reduces oxidative stress |
| Social Interaction | 2 hrs/week meaningful conversation | Improves mental health |
| Digital Detox | No screens 1 h before bed | Better sleep quality |
Monthly Milestone (End of Month 3)
| ✅ | Item |
|---|---|
| 1 | Set up Oura, Apple Watch, Muse 2, and Notion dashboard. |
| 2 | Order supplements (NMN, PQQ, CoQ10, Resveratrol, Curcumin, etc.). |
| 3 | Create a 7‑day meal plan with macros and grocery list. |
| 4 | Schedule first strength session (Upper) and HIIT session. |
| 5 | Begin 16:8 fasting (fast 8 pm‑12 pm). |
| 6 | Install Elite HRV app for daily HRV tracking. |
| 7 | Plan a 5‑minute breathing routine for morning and evening. |
This plan is a high‑intensity, data‑driven roadmap. Listen to your body—if you experience persistent fatigue, joint pain, or any adverse symptoms, pause the protocol and consult a qualified professional. Keep a journal of subjective experiences; the qualitative data is just as valuable as the quantitative metrics. Good luck, and enjoy the journey toward optimal longevity and performance!
Medical Monitoring:
Wearable Technology Setup:
Supplement Foundation (Week 1):
Morning Stack:
Midday Stack:
Evening Stack:
Week 1-2: Ketogenic Foundation
Meal Structure:
Hydration & Electrolytes:
Strength Training (3x/week):
HIIT Protocol (2x/week):
Recovery Focus:
HRV Training:
Mindfulness Protocol:
Supplement Adjustments:
Dietary Refinement:
Exercise Enhancement:
Advanced Tracking:
Supplement Stack Evolution:
Morning (enhanced):
Midday:
Evening:
Advanced Fasting Protocol:
Dietary Periodization:
Strength Training Enhancement:
HIIT Optimization:
Recovery 2.0:
Nootropic Stacking:
Neurofeedback Concepts:
Cognitive Training:
HRV Biofeedback Training:
Cortisol Optimization:
Supplement Cycling & Advanced Stacking:
Week 9 - Senolytic Week:
Week 10 - Longevity Focus:
Advanced Fasting Protocols:
Dietary Mastery:
Strength & Power:
Metabolic Conditioning:
Recovery Maximization:
Advanced Neuroenhancement:
Stress Inoculation:
Week 11: Mid-Point Assessment
Week 12: Final Optimization
Morning (6:00 AM):
Mid-Morning (9:00 AM):
Midday (12:00 PM):
Afternoon (3:00 PM):
Evening (6:00 PM):
Night (9:00 PM):
Required Medical Consultations:
Contraindications to Monitor:
Emergency Protocols:
Quantitative Measures:
Qualitative Measures:
Data Analysis:
Sustainability Planning:
This comprehensive 3-month plan provides a cutting-edge approach to longevity optimization while maintaining safety and scientific rigor. Regular monitoring and professional medical oversight are essential for successful implementation.