MiniMax M1
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MiniMax M1 vs Solar Pro 3
Compare MiniMax M1 by MiniMax against Solar Pro 3 by Upstage, context windows of 1.0M vs 128K, tested across 21 shared challenges. Updated February 2026.
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MiniMax M1vsSolar Pro 3
21 challenges
Why MiniMax M1?
7.8x more context1.0M
Why Solar Pro 3?
7 months newerJan 2026
Favorites
MiniMax M1Solar Pro 3
12 / 21
Stochastic Consistency Testanalysis
Tests an AI's randomness and creativity
Solar Pro 3
No content available for this output.
Vote
2 / 21
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
MiniMax M1
No content available for this output.
Solar Pro 3
No content available for this output.
Vote
3 / 21
Minimalist Landing Pageweb design
Tests an AI's ability to generate a complete, working landing page
MiniMax M1
Solar Pro 3
Vote
4 / 21
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
MiniMax M1
No content available for this output.
Solar Pro 3
No content available for this output.
Vote
5 / 21
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
MiniMax M1
Couldn't render this response
This model didn't return a displayable web page for this challenge.
View raw output
<!DOCTYPE html>
<html>
<head>
<title>Super Mario Bros. Level</title>
>
<style>
body {
margin: 0;
overflow: hidden;
background: #87CEEB;
font-family: 'Press Start 2P', system-ui, -apple-system, sans-serif;
}
#gameCanvas {
display: block;
margin: 0 auto;
background: #87CEEB;
}
#score {
position: absolute;
top: 20px;
left: 20px;
color: white;
font-size: 20px;
text-shadow: 2px 2px 0 #000;
}
#instructions {
position: absolute;
bottom: 20px;
left: 20px;
color: white;
font-size: 14px;
text-shadow: 1px 1px 0 #000;
}
</style>
>
</head>
<body<body>
<div id="score">SCORE: 0</div>
<div id="instructions">←→ TO MOVE | ↑ TO JUMP | REACH THE FLAG!!</div>
<canvas id="gameCanvas" width="800" height="600">"></canvas>
>
<script>
const canvas = document.getElementById('gameCanvas');
const ctx = canvas.getContext('2d');
let score = 0;
const gravity = 0.5;
const friction = 0.8;
// Game objects
const mario = {
x: 50,
y: 450,
width: 40,
height: 60,
speed: 5,
velX: 0,
velY: 0,
grounded: false,
jumping: false,
color: '#FF0000'
};
const platforms = [
{ x: 0, y: 550, width: 800, height: 50, color: '#8B4513' }, // Ground
{ x: 200, y: 450, width: 100, height: 20, color: '#8B4513' }, // Platform 1
{ x: 400, y: 350, width: 100, height: 20, color: '#8B4513' }, // Platform 2
{ x: 600, y: 250, width: 100, height: 20, color: '#8B4513' } // Platform 3
];
const enemies = [
{ x: 250, y: 430, width: 30, height: 30, velX: 2, color: '#000000' },
{ x: 450, y: 330, width: 30, height: 30, velX: 2, color: '#000000' },
{ x: 650, y: 230, width: 30, height: 30, velX: 2, color: '#000000' }
];
const coins = [
{ x: 220, y: 430, width: 20, height: 20, collected: false, color: '#FFD700' },
{ x: 420, y: 330, width: 20, height: 20, collected: false, color: '#FFD700' },
{ x: 620, y: 230, width: 20, height: 20, collected: false, color: '#FFD700' }
];
const flag = { x: 700, y: 200, width: 30, height: 50, color: '#00FF00' };
// Input handling
const keys = {};
document.addEventListener('keydown', e => keys[e.key] = true);
document.addEventListener('keyup', e => keys[e.key] = false);
// Game loop
function gameLoop() {
// Clear canvas
ctx.fillStyle = '#87CEEB';
ctx.fillRect(0, 0, canvas.width, canvas.height);
// Draw clouds
drawClouds();
// Update Mario
updateMario();
// Update enemies
updateEnemies();
// Check collisions
checkCollisions();
// Draw game elements
drawGameElements();
requestAnimationFrame(gameLoop);
}
function updateMario() {
// Movement
if (keys['ArrowLeft']) mario.velX = -mario.speed;
if (keys['ArrowRight']) mario.velX = mario.speed;
if (keys['ArrowUp'] && mario.grounded) {
mario.velY = -12;
mario.grounded = false;
}
// Physics
mario.velX *= friction;
mario.velY += gravity;
mario.x += mario.velX;
mario.y += mario.velY;
// Boundaries
if (mario.x < 0) mario.x = 0;
if (mario.x + mario.width > canvas.width) mario.x = canvas.width - mario.width;
// Reset if fallen off
if (mario.y > canvas.height) {
mario.x = 50;
mario.y = 450;
mario.velY = 0;
}
// Platform collision
mario.grounded = false;
platforms.forEach(p => {
if (mario.x + mario.width > p.x &&
mario.x < p.x + p.width &&
mario.y + mario.height >= p.y &&
mario.y + mario.height <= p.y + 10 &&
mario.velY > 0) {
mario.grounded = true;
mario.y = p.y - mario.height;
mario.velY = 0;
}
});
}
function updateEnemies() {
enemies.forEach((e, index) => {
e.x += e.velX;
// Platform collision
platforms.forEach(p => {
if (e.x + e.width > p.x &&
e.x < p.x + p.width &&
e.y + e.height >= p.y &&
e.y + e.height <= p.y + 5) {
if (e.x <= p.x || e.x + e.width >= p.x + p.width) {
e.velX *= -1;
}
}
});
});
}
function checkCollisions() {
// Enemy collision
enemies.forEach((e, index) => {
if (mario.x + mario.width > e.x &&
mario.x < e.x + e.width &&
mario.y + mario.height > e.y &&
mario.y < e.y + e.height) {
if (mario.velY > 0 && mario.y + mario.height < e.y + e.height) {
enemies.splice(index, 1);
mario.velY = -10;
score += 20;
} else {
mario.x = 50;
mario.y = 450;
mario.velY = 0;
}
}
});
// Coin collection
coins.forEach(c => {
if (!c.collected &&
mario.x + mario.width > c.x &&
mario.x < c.x + c.width &&
mario.y + mario.height > c.y &&
mario.y < c.y + c.height) {
c.collected = true;
score += 10;
}
});
// Flag collision (win condition)
if (mario.x + mario.width > flag.x &&
mario.x < flag.x + flag.width &&
mario.y + mario.height > flag.y &&
mario.y < flag.y + flag.height) {
alert('YOU WIN!\nSCORE: ' + score + '');
resetGame();
}
// Update score display
document.getElementById('score').textContent = 'SCORE: ' + score + '';
}
function drawGameElements() {
// Draw platforms
platforms.forEach(p => {
ctx.fillStyle = p.color;
ctx.fillRect(p.x, p.y, p.width, p.height);
});
// Draw coins
coins.forEach(c => {
if (!c.collected) {
ctx.fillStyle = c.color;
ctx.beginPath();
ctx.arc(c.x + 10, c.y + 10, 10, 0, Math.PI * 2);
ctx.fill();
}
});
// Draw enemies
enemies.forEach(e => {
ctx.fillStyle = e.color;
ctx.fillRect(e.x, e.y, e.width, e.height);
// Draw eyes
ctx.fillStyle = 'white';
ctx.fillRect(e.x + 7, e.y + 8, 5, 5);
ctx.fillRect(e.x + 18, e.y + 8, 5, 5);
});
// Draw flag
ctx.fillStyle = flag.color;
ctx.fillRect(flag.x, flag.y, flag.width, flag.height);
// Flag pole
ctx.strokeStyle = '#654321';
ctx.lineWidth = 5;
ctx.beginPath();
ctx.moveTo(flag.x, 250);
ctx.lineTo(flag.x, flag.y);
ctx.stroke();
// Draw Mario
ctx.fillStyle = mario.color;
ctx.fillRect(mario.x, mario.y, mario.width, mario.height);
// Mario eyes
ctx.fillStyle = 'white';
ctx.fillRect(mario.x + 10, mario.y + 15, 8, 8);
ctx.fillRect(mario.x + 22, mario.y + 15, 8, 8);
}
function drawClouds() {
ctx.fillStyle = 'rgba(255, 255, 255, 0.8)';
// Cloud 1
ctx.beginPath();
ctx.arc(100, 100, 20, 0, Math.PI * 2);
ctx.arc(130, 90, 20, 0, Math.PI * 2);
ctx.arc(160, 100, 20, 0, Math.PI * 2);
ctx.fill();
// Cloud 2
ctx.beginPath();
ctx.arc(600, 150, 20, 0, Math.PI * 2);
ctx.arc(630, 140, 20, 0, Math.PI * 2);
ctx.arc(660, 150, 20, 0, Math.PI * 2);
ctx.fill();
}
function resetGame() {
mario.x = 50;
mario.y = 450;
mario.velY = 0;
coins.forEach(c => c.collected = false);
score = 0;
enemies.push(
{ x: 250, y: 430, width: 30, height: 30, velX: 2, color: '#000000' },
{ x: 450, y: 330, width: 30, height: 30, velX: 2, color: '#000000' },
{ x: 650, y: 230, width: 30, height: 30, velX: 2, color: '#000000' }
);
}
// Start game
gameLoop();
</script>
>
</body>
</htmlhtml>Solar Pro 3
Vote
6 / 21
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
MiniMax M1
No content available for this output.
Solar Pro 3
No content available for this output.
Vote
7 / 21
Surprise Animal SVGimage generation
Generate SVG art of a randomly chosen animal in a setting of its choosing.
MiniMax M1
No content available for this output.
Solar Pro 3
No content available for this output.
Vote
8 / 21
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
MiniMax M1
No content available for this output.
Solar Pro 3
No content available for this output.
Vote
9 / 21
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
MiniMax M1
No content available for this output.
Solar Pro 3
No content available for this output.
Vote
10 / 21
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.
MiniMax M1
Solar Pro 3
Vote
Sponsored
11 / 21
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
MiniMax M1
3-Month Longevity Optimization Plan for Biohackers
Integrating cutting-edge strategies for physical, cognitive, and cellular health.
Phase 1: Foundation (Weeks 1–4)
Goal: Establish baseline metrics, initiate core protocols, and build habits.
1. Supplement Stack
Dosages and cycling to maximize efficacy and minimize tolerance.
- Core Longevity:
- NMN (Nicotinamide Mononucleotide): 500 mg/day (sublingual), 5 days on/2 days off.
- Resveratrol: 500 mg + Quercetin: 500 mg (taken together with fatty meal for absorption), daily.
- Omega-3 (DHA/EPA): 2–3 g/day (high EPA for anti-inflammatory focus).
- Vitamin D3: 5,000 IU + Vitamin K2 (MK-7): 200 mcg, daily.
- Magnesium Glycinate: 400 mg before bed.
- Metabolic Support:
- Berberine: 500 mg with meals (3x/day), 8 weeks on/2 weeks off.
- Metformin (if prescribed): 500 mg with dinner (optional; consult physician).
- Cognitive Enhancement:
- Lion’s Mane Mushroom: 1 g/day (extract).
- Bacopa Monnieri: 300 mg/day (standardized to 55% bacosides).
- Rhodiola Rosea: 200 mg (AM for energy, PM for stress).
- Sleep & Recovery:
- Melatonin: 0.5–1 mg (sublingual, 30 mins before bed).
- Glycine: 3 g before bed.
Cycling Notes:
- NMN, Berberine, and Rhodiola follow 5-on/2-off or 8-on/2-off cycles.
- Pause NMN if experiencing flushing (common with high doses).
2. Dietary Protocol
Ketogenic cycling with fasting for metabolic flexibility and autophagy.
- Diet Structure:
- Weeks 1–2: Cyclical Ketosis (5 days keto, 2 days moderate carb).
- Keto Days: 70% fat, 25% protein (1.6–2.2 g/kg), 5% carbs (<30g net).
- Carb Days: 40% fat, 30% protein, 30% carbs (focus on low-GI, fiber-rich sources).
- Weeks 3–4: Time-Restricted Eating (TRE) + Fasting-Mimicking Diet (FMD).
- TRE: 18:6 window (e.g., 12 PM–6 PM eating).
- FMD: 1x/week (e.g., ProLon kit or DIY: 1,100 kcal/day, 10% protein, 56% fat, 34% carbs).
- Weeks 1–2: Cyclical Ketosis (5 days keto, 2 days moderate carb).
- Key Foods:
- Fats: MCT oil, avocado, nuts, grass-fed butter.
- Proteins: Wild-caught fish, pasture-raised eggs, collagen peptides.
- Carbs (on keto days): Leafy greens, cruciferous veggies, berries.
- Avoid: Processed foods, seed oils, added sugars.
- Supplements for Diet Support:
- Electrolytes: Magnesium, potassium, sodium (prevent keto flu).
- Fiber: Psyllium husk (10 g/day) for gut health.
3. Exercise Routine
Strength, HIIT, and recovery for mitochondrial health and muscle retention.
- Weekly Split:
- Strength Training (4x/week):
- Day 1 & 3: Upper body (compound lifts: deadlifts, pull-ups, bench press).
- Day 2 & 4: Lower body (squats, lunges, calf raises).
- Intensity: 80–85% 1RM, 3–4 sets of 6–8 reps.
- HIIT (2x/week):
- Protocol: 30 seconds sprint/1 minute walk (repeat 8x) or 20-minute Tabata (20s max effort/10s rest).
- Modalities: Cycling, rowing, or sprint intervals.
- Recovery (Daily):
- Yoga/Mobility: 20–30 mins (focus on hips, shoulders, spine).
- Foam Rolling: 10 mins post-workout.
- Strength Training (4x/week):
- Fasted Training: Perform HIIT or light cardio in fasted state (morning) to boost autophagy.
4. Wearable Tracking
Data-driven adjustments for personalized optimization.
- Devices:
- CGM (Dexcom G7 or Freestyle Libre): Track glucose response to meals/supplements.
- Oura Ring/Whoop Band: Monitor HRV, sleep stages, and recovery.
- Keto-Mojo: Blood ketone + glucose monitoring (aim for ketones 0.5–3.0 mmol/L).
- Key Metrics to Track:
- HRV: Target >70 (Oura) for optimal stress resilience.
- Sleep: Aim for 7–9 hours with >90% sleep efficiency.
- Glucose: Keep post-meal spikes <120 mg/dL.
5. Stress Resilience & Recovery
HRV training, breathwork, and cold exposure.
- Daily Practices:
- HRV Biofeedback: 10 mins/day (Muse Headband or HeartMath) to improve coherence.
- Breathwork:
- Wim Hof Method: 3 rounds of 30 breaths + 1 min hold (AM).
- 4-7-8 Breathing: 4 secs inhale, 7 hold, 8 exhale (PM for sleep).
- Cold Exposure: 2–3 mins cold shower (10–15°C) post-workout.
- Weekly:
- Sauna: 20 mins (80–90°C) 3x/week (after exercise for heat shock proteins).
- Float Tank/Meditation: 1x/week for deep relaxation.
Phase 2: Optimization (Weeks 5–8)
Goal: Refine protocols using data, enhance cognitive performance, and deepen autophagy.
1. Supplement Adjustments
- Add:
- NAD+ Boosters: NR (Nicotinamide Riboside): 250 mg/day (alternate with NMN).
- PQQ: 20 mg/day (mitochondrial support).
- Lion’s Mane + Bacopa: Increase to 2 g and 600 mg respectively.
- Cycle: Introduce Curcumin (500 mg + piperine): 8 weeks on (anti-inflammatory).
2. Dietary Tweaks
- Keto Adaptation:
- Add Exogenous Ketones (Beta-Hydroxybutyrate): 5–10 g pre-workout.
- Protein Cycling: 1x/week reduce protein to 0.8 g/kg to stimulate autophagy.
- Fasting: Extend to 24-hour fast 1x/week (e.g., dinner to dinner).
3. Exercise Progression
- Strength: Increase load by 5–10% weekly; add blood flow restriction (BFR) training 1x/week (light weights, high reps).
- HIIT: Add sprint repeats (e.g., 10x 30s sprints with 90s rest).
- Recovery: Introduce contrast therapy (alternate 1 min cold/3 mins hot) post-workout.
4. Advanced Wearables & Biomarkers
- Add:
- VO2 Max Test: Assess cardiovascular fitness (target >40 mL/kg/min).
- Blood Biomarkers:
- Inflammation: CRP, IL-6.
- Metabolic: HbA1c, fasting insulin.
- Longevity: Telomere length (optional).
- Adjust: Use CGM data to identify glucose spikes; eliminate offending foods (e.g., hidden sugars).
5. Stress & Cognitive Enhancements
- Neurofeedback: 2x/week sessions (e.g., Muse headband) to train alpha/theta waves.
- Cognitive Load Management:
- Nootropics: Add Modafinil (50–100 mg, 2x/week) or Nicotine (2 mg gum) for focus (use sparingly).
- Meditation: 20 mins/day (transcendental or vipassana).
Phase 3: Advanced (Weeks 9–12)
Goal: Push performance, refine biomarkers, and integrate cutting-edge biohacks.
1. Supplement Stacks
- Peak Performance:
- NAD+ IV Infusion: 1x/month (500–1000 mg) if accessible.
- Peptides:
- BPC-157: 250 mcg/day (oral or injectable) for gut/muscle repair.
- Thymosin Alpha-1: 1 mg/week (immune support).
- Senolytics: Dasatinib + Quercetin (100 mg + 500 mg) 1x/week (consult physician).
- Cognitive Stack:
- Lion’s Mane + EPA/DHA: 2 g + 3 g/day.
- Theobromine: 500 mg (from dark chocolate) for focus.
2. Diet: Fine-Tuning
- Ketogenic Variants:
- Targeted Keto: Add 20–30g carbs pre-workout (e.g., fruit or rice).
- Protein-Sparing Modified Fast (PSMF): 1x/week (high protein, low fat/carbs) for autophagy.
- Gut Health:
- Probiotics: Multi-strain (50B CFU) + Prebiotic Fiber (10 g/day).
- Collagen Peptides: 20 g/day for gut lining support.
3. Exercise: Peak Performance
- Strength: German Volume Training (GVT): 10x10 reps at 60% 1RM (1x/week).
- HIIT: Sprint-Interval Training (SIT): 30s all-out sprint/4 mins rest (repeat 4x).
- Recovery: Hyperbaric Oxygen Therapy (HBOT): 1x/week (1.5–2 ATA for 60 mins).
4. Wearables & Biomarkers
- Track:
- Continuous Blood Pressure Monitor (e.g., Omron).
- Genetic Testing: APOE, COMT, MTHFR variants to tailor diet/supplements.
- Adjust: Use data to tweak fasting windows, supplement timing (e.g., take NMN in AM for circadian alignment).
5. Advanced Stress & Longevity Techniques
- Cryotherapy: 3x/week (-110°C for 3 mins) for inflammation.
- Red Light Therapy: 20 mins/day (660–850 nm) for mitochondrial health.
- Sleep Optimization:
- Cooling Mattress/Pad: Maintain 65°F (18°C) for deep sleep.
- Blue Blockers: Wear after sunset to enhance melatonin.
Final Notes
- Personalization: Adjust based on biomarker trends (e.g., lower Berberine if glucose is too low).
- Safety: Regular blood tests (monthly) to monitor liver/kidney function, lipids, and electrolytes.
- Community: Engage with biohacking forums (e.g., Bulletproof, Longecity) for peer insights.
This plan balances aggressive longevity strategies with adaptability, leveraging wearables and biomarkers for precision. Always consult a healthcare provider before starting new supplements or protocols.
Solar Pro 3
Solar Open 100B – 3‑Month Bio‑Hack Longevity Blueprint
Designed for a high‑functioning bio‑hacker who wants to push the envelope on physical, cognitive and epigenetic health while staying data‑driven and medically‑safe.
1️⃣ Core Pillars & Tools
| Pillar | What to Do | Why It Matters | Recommended Tools |
|---|---|---|---|
| Diet & Metabolic Flexibility | Ketogenic‑cyclical + targeted carbs, 16:8 + 2‑day “5:2” windows, electrolyte‑rich, micronutrient‑dense meals. | Drives ketosis‑induced autophagy, mitochondrial biogenesis, reduces insulin spikes, improves brain energy. | Cronometer (macro & micronutrient tracking), MyFitnessPal (food logging), Dexcom G6 CGM, smart scale (weight/BF% via BIA). |
| Supplement Stack | Daily “Morning”, “Midday”, “Evening” pillars; 2‑week cycles for rapamycin & senolytics; “on/off” for NAD+ boosters. | Directly modulates NAD⁺, mTOR, senescent cells, inflammation, oxidative stress, neuro‑transmission. | Notion/Google Sheet for dose‑log, Pillbox app for reminders. |
| Exercise (Strength + HIIT + Recovery) | 5 × 5 strength progression, 2 × HIIT per week, daily mobility, weekly cold/heat therapy. | Increases lean mass, VO₂max, mitochondrial density, stress‑resilience, neuro‑plasticity. | WHOOP/Strap for strain & recovery, Apple Watch VO₂max, Oura Ring for sleep readiness. |
| Stress & Cognitive Resilience | HRV‑guided breathing, neurofeedback (Muse), daily 10‑min meditation, spaced‑repetition learning, targeted nootropics. | Boosts vagal tone, improves attention, memory, neuro‑genesis, lowers cortisol. | HRV4Training app, Muse headband, Anki, Lumosity/ Elevate. |
| Advanced Longevity Interventions | Low‑dose rapamycin, metformin/berberine, senolytics (D+Q), NAD⁺ precursors, urolithin A, photobiomodulation, intermittent hyper‑baric oxygen (HBOT). | Directly targets hallmarks of aging (mTOR, metabolic health, senescent cells, NAD⁺, mitochondrial turnover). | Blood labs (baseline & month‑3), Tele‑medicine consult for rapamycin/rapamycin‑dose adjustments. |
| Data & Review Loop | Daily logs → weekly trend analysis → monthly lab re‑check → stack tweak. | Keeps interventions calibrated, prevents over‑exposure, reveals hidden bottlenecks. | Notion dashboard, Oura “Readiness Score” trends, WHOOP “Recovery” trends, CGM glucose/ketone graphs. |
2️⃣ 3‑Month Timeline Overview
| Phase | Weeks | Focus | Key Additions |
|---|---|---|---|
| Phase 1 – Baseline & Foundations | 1‑4 | Establish diet, sleep, baseline labs, start core supplement stack, begin strength training (5 × 5) + basic mobility. | 16:8 intermittent fasting, low‑dose rapamycin (5 mg) Mon‑Wed‑Fri (first week only to test tolerance). |
| Phase 2 – Intensify & Autophagy‑Boost | 5‑8 | Introduce HIIT, expand fasting windows (add 24‑h fast on Week 7), add NAD⁺ boosters, start senolytic D+Q (once/month). | 2‑day “5:2” on weekends (500‑600 kcal), cold‑water immersion (5 min), red‑light therapy (10 min). |
| Phase 3 – Fine‑Tune & Epigenetic Reset | 9‑12 | Optimize supplement cycling, add low‑dose metformin/berberine, incorporate HBOT (2‑3 sessions/week), neurofeedback daily, retest labs. | Full‑cycle “Cyclic Ketosis” (3 days carbs per week) + targeted carbs pre‑HIIT, introduce urolithin A & resveratrol synergy. |
Note: Adjust the timeline based on lab results, HRV trends, and personal tolerance. The plan is modular – you can pause or accelerate any pillar.
3️⃣ Detailed Daily Blueprint
3.1 Morning (06:00‑09:00)
| Time | Action | Details |
|---|---|---|
| 06:00 | Sunlight & Light Therapy | 10‑15 min of bright natural light (or 10 min red‑light on forehead). |
| 06:15 | Hydration & Electrolytes | 500 ml water + ½ tsp sea‑salt (Na ≈ 1 g) + ¼ tsp potassium citrate (K ≈ 0.5 g). |
| 06:30 | Coffee + Nootropic | 200 mg caffeine + 200 mg L‑theanine (or 2 g green tea). Add 1 g creatine monohydrate. |
| 07:00 | Supplement “Morning Pillar” | • Vitamin D₃ 5,000 IU • Vitamin K₂ (MK‑7) 100 µg • Omega‑3 EPA/DHA 2 g (split 1 g AM/PM) • Magnesium glycinate 300 mg • PQQ 10 mg • NAD⁺ precursor (NR 250 mg + NMN 100 mg) |
| 07:15 | Movement Prep | 5‑min dynamic stretch + 5‑min foam‑roll (upper back, hips). |
| 07:30 | Strength Session | If scheduled – 5 × 5 protocol (see below). |
| 07:45 | HRV Baseline | 5‑min seated breathing (5‑6 breaths/min) via HRV4Training; log score. |
3.2 Midday (12:00‑15:00)
| Time | Action | Details |
|---|---|---|
| 12:00 | Meal #1 – Targeted Ketosis | 40‑50 g protein (e.g., whey isolate, eggs, or plant‑based), 20‑30 g net carbs (berries, low‑glycemic fruit), 30‑40 g fat (avocado, MCT oil). |
| 12:30 | Supplement “Midday Pillar” | • CoQ10 ubiquinol 200 mg • L‑carnitine 500 mg • Alpha‑GPC 300 mg (if training) • Adaptogen (Rhodiola rosea 200 mg) • Vitamin C 500 mg (with meal) |
| 13:30 | Optional Exogenous Ketones | 10‑15 g β‑HB (if fasting >16 h, to maintain energy). |
| 14:00 | Cognitive Boost | 1 g citicoline + 300 mg piracetam (post‑meal). |
| 14:30 | Movement / Light Cardio | 15‑20 min brisk walk or low‑intensity bike (if not strength day). |
| 15:00 | HRV Follow‑up | Quick 1‑min check (via Oura/WHOOP) – note any deviation. |
3.3 Evening (18:00‑22:00)
| Time | Action | Details |
|---|---|---|
| 18:00 | Meal #2 – Protein‑Focused, Low‑Carb | 35‑45 g protein (grass‑fed beef, salmon, or chicken), 10‑15 g net carbs (leafy veg, cruciferous), 30‑40 g fat (olive oil, butter). |
| 18:30 | Supplement “Evening Pillar” | • Spermidine 1 mg • Resveratrol 500 mg • Curcumin (with piperine) 500 mg • Magnesium threonate 144 mg • Melatonin (optional) 0.5 mg if sleep latency >15 min • Vitamin E 200 IU • Probiotic (Bifidobacterium + Lactobacillus) 1 × 10¹⁰ CFU |
| 19:30 | Mobility & Flexibility | 10‑15 min yoga flow + static stretch (hamstrings, shoulders, hips). |
| 20:00 | Cold Exposure | 2‑5 min cold shower or 5‑min ice bath (if feasible). |
| 20:30 | Neurofeedback / Meditation | Muse headband 10‑min session (focus on alpha waves) + 10‑min mindfulness breathing. |
| 21:30 | Light‑Dimming & Screen‑Curfew | Switch to amber‑mode glasses, limit blue‑light exposure. |
| 22:00 | Sleep | Aim for 7‑9 h; Oura/WHOOP will flag “Readiness” for next day. |
4️⃣ Supplement Stack – Dosages, Timing & Cycling
| Pillar | Supplement | Dose (Daily) | Timing | Cycling / Notes |
|---|---|---|---|---|
| Morning | Vitamin D₃ | 5,000 IU | With breakfast | Re‑test 25‑OH‑D after 3 mo; adjust if >80 ng/mL. |
| Vitamin K₂ (MK‑7) | 100 µg | Same | Keeps calcium in bone, away from arteries. | |
| Omega‑3 (EPA/DHA) | 2 g total (1 g AM) | AM/PM | Use high‑purity triglyceride form. | |
| Magnesium Glycinate | 300 mg | AM | Improves sleep, muscle relaxation. | |
| PQQ (Pyrroloquinoline Quinone) | 10 mg | AM | Supports mitochondrial biogenesis. | |
| NAD⁺ Precursor (NR + NMN) | NR 250 mg + NMN 100 mg | AM | Daily – no off‑cycle needed. | |
| Midday | CoQ10 (Ubiquinol) | 200 mg | Lunch | Enhances electron transport chain efficiency. |
| L‑Carnitine (Acetyl‑L‑Carnitine) | 500 mg | Lunch | Boosts fatty‑acid oxidation, especially pre‑HIIT. | |
| Alpha‑GPC | 300 mg | Lunch | Supports acetylcholine for cognition & workout focus. | |
| Rhodiola Rosea | 200 mg | Lunch | Acute stress‑reduction, improves HRV. | |
| Vitamin C | 500 mg | With lunch | Antioxidant, improves collagen & iron absorption. | |
| Evening | Spermidine | 1 mg | Dinner | Autophagy inducer; synergizes with intermittent fasting. |
| Resveratrol | 500 mg | Dinner | SIRT1 activation; combine with curcumin. | |
| Curcumin (with piperine) | 500 mg (plus 5 mg piperine) | Dinner | Anti‑inflammatory; take with fat for bioavailability. | |
| Magnesium Threonate | 144 mg | Dinner | Crosses BBB; enhances sleep architecture. | |
| Melatonin (optional) | 0.5 mg | If sleep latency >15 min | Low dose; avoid >2 mg. | |
| Vitamin E (mixed tocopherols) | 200 IU | Dinner | Lipid‑soluble antioxidant. | |
| Probiotic (multi‑strain) | 1 × 10¹⁰ CFU | Dinner | Supports gut‑brain axis. | |
| Advanced Longevity | Rapamycin | 5 mg | Mon‑Wed‑Fri (Phase 1) → 5 mg Mon‑Thu‑Sat (Phase 2) | 2‑week “on/off” cycle; monitor labs (CBC, liver enzymes) & side‑effects. |
| Dasatinib + Quercetin (D+Q) | 100 mg dasatinib + 100 mg quercetin | Day 28 & Day 56 (once/month) | 2‑day “senolytic” window; avoid during high‑intensity training. | |
| Metformin | 500 mg | 2× daily (AM & PM) | If glucose tolerant; monitor GI tolerance & renal function. | |
| Berberine | 500 mg | 2× daily (AM & PM) | Synergistic with metformin; watch for hypoglycemia. | |
| Low‑dose Aspirin | 81 mg | With dinner (if no bleeding risk) | Cardiovascular prophylaxis; re‑evaluate after labs. | |
| Urolithin A | 500 mg | Daily (with dinner) | Mitophagy enhancer; safe for most. | |
| Astaxanthin | 6 mg | Daily (with breakfast) | Powerful antioxidant for skin & brain. | |
| Alpha‑Lipoic Acid | 600 mg | Daily (split AM/PM) | Improves insulin sensitivity, neuroprotective. | |
| L‑Arginine/L‑Citrulline | 3 g citrulline + 1 g arginine | Pre‑HIIT (30 min before) | Boosts nitric oxide, improves vascular flow. |
Cycling Summary
| Supplement | Cycle Length | On‑Days | Off‑Days |
|---|---|---|---|
| Rapamycin | 2 weeks on / 2 weeks off | Mon‑Wed‑Fri (or Mon‑Thu‑Sat) | Tue‑Thu‑Sat (or off) |
| D+Q | 1‑dose per month | Day 28 & Day 56 | — |
| NAD⁺ (NR/NMN) | Daily | — | — |
| Metformin/Berberine | Daily | — | — |
| Senolytics (D+Q) | Monthly | — | — |
| Red‑Light Therapy | Daily | — | — |
| Cold Exposure | Daily (5‑min) | — | — |
| Heat (Sauna) | 2‑3×/week | — | — |
5️⃣ Dietary Protocols – Macro & Micronutrient Blueprint
5.1 Macro Split (by weight)
| Phase | Protein | Fat | Carbs | Ketone Target |
|---|---|---|---|---|
| Baseline (Weeks 1‑4) | 2.0 g/kg | 0.8 g/kg | 0.5 g/kg (net) | 0.5‑1.5 mmol/L (fasting) |
| Autophagy‑Boost (Weeks 5‑8) | 2.2 g/kg | 0.8 g/kg | 0.3 g/kg (net) | 1‑2 mmol/L (fasting) |
| Fine‑Tune (Weeks 9‑12) | 2.3 g/kg | 0.9 g/kg | 0.2‑0.4 g/kg (net) | 1.5‑2.5 mmol/L (fasting) |
Example for a 80 kg male:
- Protein ≈ 160 g (≈ 4 × 40 g meals)
- Fat ≈ 64 g (≈ 1 × 30 g + 2 × 17 g)
- Net carbs ≈ 24 g (mostly from low‑glycemic veg)
5.2 Fasting Regimens
| Regimen | Window | Frequency | Target |
|---|---|---|---|
| 16:8 Intermittent Fasting | 12:00‑20:00 (eating) / 20:00‑12:00 (fast) | Daily | Baseline metabolic adaptation. |
| Targeted Ketosis | 30‑50 g carbs 30‑60 min pre‑HIIT | 2 × /week | Maintain glycogen for performance while staying mostly keto. |
| Cyclic Ketosis | 3 days “high‑carb” (100‑150 g net carbs) on weekend | Weekly | Re‑fuel muscle glycogen, support mTOR for hypertrophy. |
| 5:2 (Modified) | 500‑600 kcal on two non‑consecutive days (e.g., Sat & Sun) | Every other week | Stimulates deeper autophagy; keep electrolytes high. |
| 24‑h Fast | One full 24‑h fast (e.g., Mon) | Once per month (Week 7) | Maximal autophagy, ketone surge (> 3 mmol/L). |
Electrolyte Strategy (to prevent “keto‑flu”):
- Sodium: 4‑6 g/day (add ½ tsp sea‑salt to water).
- Potassium: 2‑3 g/day (potassium citrate powder).
- Magnesium: 300‑500 mg/day (glycinate + threonate split).
5.3 Sample Meal Plan (7‑Day Rotation)
| Day | Breakfast (≈ 400 kcal) | Lunch (≈ 600 kcal) | Dinner (≈ 600 kcal) | Snacks |
|---|---|---|---|---|
| Mon | 3 eggs + 2 oz avocado + 1 tbsp MCT oil + 1 cup spinach + 1 tbsp almond butter | 6 oz grilled salmon + 2 cup broccoli + 1 tbsp olive oil + ½ cup cauliflower rice | 6 oz grass‑fed steak + 1 cup asparagus + 1 tbsp butter | 1 oz macadamia nuts + 1 tbsp cheese |
| Tue | 2 scoops whey isolate + 1 tbsp collagen + ½ cup berries + 1 tbsp MCT oil | 4 oz chicken thigh + 2 cup mixed greens + 1 tbsp olive oil + ½ cup olives | 4 oz pork chop + 2 cup sautéed kale + 1 tbsp ghee | 1 oz pumpkin seeds + 1 tbsp dark chocolate (70 %) |
| Wed | 3 egg whites + 1 whole egg + 1 tbsp avocado + 1 tbsp chia seeds + 1 tbsp olive oil | 5 oz sardines + 2 cup mixed veg + 1 tbsp olive oil + ½ cup cauliflower mash | 5 oz turkey breast + 2 cup roasted Brussels sprouts + 1 tbsp butter | 1 oz almonds + 1 tbsp blueberries |
| Thu | 2 scoops whey + 1 tbsp MCT oil + ½ cup frozen raspberries | 6 oz beef strips + 2 cup mixed veg + 1 tbsp coconut oil + ½ cup radish | 6 oz cod + 2 cup sautéed spinach + 1 tbsp olive oil + 1 tbsp pesto | 1 oz walnuts + 1 tbsp pumpkin puree |
| Fri | 3 eggs + 1 oz cheese + 1 tbsp butter + 1 cup kale smoothie (no fruit) | 4 oz shrimp + 2 cup mixed veg + 1 tbsp butter + ½ cup avocado | 6 oz bison + 2 cup roasted zucchini + 1 tbsp olive oil | 1 oz cashews + 1 tbsp unsweetened cocoa powder |
| Sat (Cyclic carbs) | 3 eggs + 1 cup oats (cooked with almond milk) + 1 tbsp butter + ½ cup berries | 5 oz grilled chicken + 1 cup sweet potato + 1 tbsp butter + 2 cup mixed veg | 6 oz salmon + 1 cup quinoa (cooked) + 1 tbsp olive oil + 2 cup veg | 1 oz pistachios + 1 tbsp dark chocolate |
| Sun (5:2) | 1 cup bone broth + 1 tbsp MCT oil + 1 tbsp collagen | 1 cup vegetable soup (low‑carb) + ½ cup olives | 2 oz cottage cheese + 1 tbsp olive oil + 1 cup cucumber slices | 1 oz hemp seeds + 1 tbsp unsweetened almond butter |
Macro Tracking:
- Use Cronometer to hit target protein > 2 g/kg, keep net carbs < 30 g on low‑carb days, > 100 g on cyclic days.
- Ensure ≥ 30 g fiber (mostly from leafy veg, cruciferous, seeds).
5.4 Micronutrient “Safety Net”
| Micronutrient | Target Dose | Food Sources | Supplement if Needed |
|---|---|---|---|
| Vitamin D₃ | 5,000 IU (baseline) → adjust per 25‑OH‑D | Fatty fish, egg yolk, fortified foods | D₃ capsule (if < 40 ng/mL). |
| Vitamin K₂ | 100 µg | Natto, fermented cheese | MK‑7 supplement. |
| Magnesium | 300‑500 mg | Pumpkin seeds, almonds, leafy greens | Glycinate + Threonate combo. |
| Zinc | 30 mg | Oysters, beef, pumpkin seeds | Zinc picolinate (if plasma < 70 µg/dL). |
| Selenium | 200 µg | Brazil nuts (1‑2 nuts) | Selenium supplement (if < 120 µg/L). |
| Vitamin C | 500‑1,000 mg | Citrus, bell peppers | Ester‑C (if < 70 µmol/L). |
| Vitamin E | 200 IU | Almonds, spinach | Mixed tocopherols. |
| Omega‑3 (EPA/DHA) | 2 g | Wild salmon, sardines, algae oil | High‑purity triglyceride fish oil. |
| Probiotic | 1 × 10¹⁰ CFU (multi‑strain) | Fermented foods | Capsule if low diversity. |
6️⃣ Exercise Blueprint – Strength, HIIT, Recovery
6.1 Weekly Structure (Phase 1‑3)
| Day | Primary Focus | Session (≈ 60‑90 min) | Key Metrics |
|---|---|---|---|
| Mon | Upper‑Body Strength | 5 × 5 Bench Press, Overhead Press, Rows, Pull‑Ups, Dips (full‑body) | Load progression + RPE (6‑7). |
| Tue | HIIT + Mobility | 15‑min sprint intervals (30 s max effort / 90 s active recovery) + 20‑min mobility flow | Avg HR > 90 % max, HRV drop ≤ 5 ms. |
| Wed | Lower‑Body Strength | 5 × 5 Squat, Deadlift, Leg Press, Lunges, Calf Raises | Load progression + RPE (6‑7). |
| Thu | Light Cardio + Recovery | 30‑min low‑intensity bike/row + 20‑min foam‑roll + 10‑min yoga | Step count ≥ 7,000; Sleep “Readiness” ≥ 80 %. |
| Fri | Upper‑Body Strength (alternate) | Same as Mon but different variation (e.g., incline press, lat pulldown). | Load progression + RPE (6‑7). |
| Sat | HIIT + Cold Exposure | 10‑min Tabata (4 × 20 s sprint/10 s rest) + 5‑min cold shower + 10‑min red‑light therapy. | VO₂max trend + HRV recovery. |
| Sun | Rest / Active Recovery | 30‑min walk, 15‑min meditation, optional sauna (15 min). | Sleep quality, HRV baseline. |
Progression Rules (5 × 5)
- Week 1‑2: 5 sets of 5 reps at 70‑75 % 1RM.
- Week 3‑4: Add 2.5 % load each week (or +1 rep per set).
- Week 5‑8: 80‑85 % 1RM, keep 5‑set × 5‑rep, add a “Deload” week (reduce load 10 %).
- Week 9‑12: 85‑90 % 1RM, focus on “Hypertrophy” 4‑set × 8‑10 reps for 1‑2 lifts per week (e.g., bench press).
HIIT Protocol (e.g., “Sprint‑Interval”)
- Warm‑up: 5 min light jog + dynamic stretch.
- Intervals: 30 s all‑out effort (HR ≈ 90‑95 % max) → 90 s active recovery (walk/jog).
- Sets: 8‑10 rounds, total ≈ 12‑15 min.
- Cool‑down: 5 min stretch, breathing.
Recovery Add‑Ons
- Cold‑Water Immersion: 5‑10 min (5‑10 °C) after HIIT or strength sessions (or nightly).
- Sauna: 15‑20 min at 80‑90 °C (2‑3×/week) → post‑sauna rehydrate with 500 ml water + electrolytes.
- Compression Garments: 20‑30 min after training (optional).
- Active Recovery: 10‑15 min daily mobility (foam‑roll, band work).
VO₂max & HRV Tracking
- Apple Watch or Garmin provides VO₂max estimate; aim for +2‑3 % month‑over‑month.
- Oura/WHOOP gives nightly Readiness Score; target ≥ 80 % on training days, ≥ 90 % on rest days.
7️⃣ Stress & Cognitive Resilience Toolbox
| Technique | Frequency | How to Implement | Metrics |
|---|---|---|---|
| HRV‑Guided Breathing | 5‑min morning & 5‑min evening | Use HRV4Training app; inhale 5 sec, hold 2 sec, exhale 5 sec → repeat. | HRV (RMSSD) baseline > 50 ms. |
| Neurofeedback (Muse) | 10‑min daily (preferably before bed) | Set goal for Alpha (8‑12 Hz) or “Calm” state; visualize waves. | Session score ≥ 80 % “Calm”. |
| Meditation / Mindfulness | 10‑15 min (guided) | Use Insight Timer or Calm; focus on breath, body scan. | Subjective stress rating ↓ 1‑2 points. |
| Cold Exposure | Daily 5‑min cold shower (or 2‑min ice bath) | End shower with 30 sec cold burst; breath control. | ↑ HRV post‑cold (Δ + 5‑10 ms). |
| Heat Therapy (Sauna) | 2‑3×/week, 15‑20 min | Use infrared sauna; hydrate + electrolytes. | ↑ HRV post‑sauna, ↑ endothelial function. |
| Sleep Hygiene | Every night | Dim lights 2 h before bed, blue‑light blockers, consistent 22:00‑07:00 window. | ≥ 85 % deep sleep, ≤ 15 min latency. |
| Cognitive Training | 15‑20 min daily | Anki (spaced‑repetition), Lumosity/Elevate (memory, processing speed). | 1‑2 % improvement in daily recall tasks. |
| Nootropic Stack (Midday) | 30‑45 min post‑lunch | L‑theanine 200 mg + caffeine 200 mg → 1 g citicoline + 300 mg piracetam. | 2‑3 % boost in reaction time; monitor jitteriness. |
| Adaptive Stress Hormone Regulation | 2× day (AM & PM) | Rhodiola 200 mg + Ashwagandha 300 mg (if cortisol > 15 µg/dL). | ↓ cortisol by 10‑15 % after 4 weeks. |
Data Loop:
- Record HRV (RMSSD) each morning.
- Track neurofeedback “Calm” score.
- Log subjective stress (0‑10) before/after interventions.
- Adjust dosage of adaptogens based on cortisol trend.
8️⃣ Advanced Longevity Interventions – “Hallmark Targeting”
| Intervention | Dose | Timing | Frequency | Biomarker Target | Monitoring |
|---|---|---|---|---|---|
| Rapamycin | 5 mg (or 1 mg for sensitive) | With dinner | Mon‑Thu‑Sat (Phase 2) | ↓ IGF‑1, ↑ autophagy markers (p‑62) | CBC, LFTs, fasting glucose, lipid panel q‑monthly. |
| Metformin | 500 mg | AM & PM (with meals) | Daily | ↓ fasting glucose, ↓ insulin, ↑ AMPK activation | Fasting glucose, HbA1c q‑month. |
| Berberine | 500 mg | AM & PM | Daily | Similar to metformin; synergy | Same labs. |
| Senolytics (D+Q) | Dasatinib 100 mg + Quercetin 100 mg | 2 days in a row (e.g., Day 28) | Monthly | ↓ senescent cell markers (p16^INK4a) | Blood flow cytometry (optional). |
| NAD⁺ Boosters | NR 250 mg + NMN 100 mg | Morning | Daily | ↑ NAD⁺ levels, improved mitochondrial function | NAD⁺ assay (optional), blood lactate recovery. |
| Urolithin A | 500 mg | Evening | Daily | ↑ mitophagy, improved muscle endurance | Muscle performance tests (e.g., 1‑RM). |
| Resveratrol | 500 mg | Evening | Daily | SIRT1 activation, anti‑inflammatory | CRP, IL‑6 trend. |
| Spermidine | 1 mg | Evening | Daily | Autophagy, neuro‑protection | Plasma spermidine (optional). |
| Photobiomodulation (Red Light) | 660 nm + 850 nm, 10 min | Morning or pre‑workout | Daily | ↑ mitochondrial ATP, skin collagen | No direct labs; subjective energy. |
| HBOT (Hyperbaric O₂) | 2 ATA, 30 min | 2‑3 × /week (post‑strength) | Phase 3 | ↑ stem‑cell mobilization, neuro‑plasticity | No routine labs; monitor ear pressure tolerance. |
| Cryotherapy | Whole‑body 3 min, -110 °C | Post‑HIIT or after strength | 1‑2 × /week | ↑ cold‑induced catecholamines, anti‑inflammatory | HRV rebound, cortisol. |
| Low‑dose Aspirin | 81 mg | Evening | Daily (if no bleeding risk) | ↓ platelet aggregation, cardiovascular risk | Platelet function test q‑3 months. |
Safety & Medical Checks
- Baseline Labs (Week 0): CBC, CMP, fasting glucose, HbA1c, lipid panel, CRP, IL‑6, DHEA‑S, cortisol (AM), 25‑OH‑D, Vitamin B12, folate, magnesium, zinc, selenium, thyroid panel, liver enzymes, kidney function, fasting insulin.
- Month‑3 Labs: Repeat all above plus NAD⁺ (if available), telomere length (optional), senescent cell markers (p16^INK4a).
- Medical Clearance: Rapamycin, metformin, berberine, D+Q, aspirin – must be cleared by a physician (especially if on anticoagulants, liver/kidney disease).
9️⃣ Wearable & Data Integration – “The Longevity Dashboard”
| Device | Primary Metrics | Frequency | How to Use |
|---|---|---|---|
| Oura Ring | Sleep stages, HRV, Readiness, temperature | Nightly | Set “Sleep Goal” ≥ 8 h; adjust training load if Readiness < 70 %. |
| WHOOP/Strap | Strain, Recovery, HRV, Sleep | Continuous | Use “Strain Coach” to avoid over‑training; aim for 70‑80 % recovery before next HIIT. |
| Apple Watch Series 8 | VO₂max, HR zones, ECG, step count | Continuous | Track “Active Calories” vs “Rest Calories”; calibrate VO₂max monthly. |
| Dexcom G6 CGM | Real‑time glucose, ketones (via sensor) | Continuous | Verify fasting glucose < 80 mg/dL, postprandial < 100 mg/dL; use data to fine‑tune carb timing. |
| Smart Scale (Withings Body+) | Weight, BF%, muscle mass, BMI | Weekly | Adjust protein/fat intake if BF% rises > 1 %/mo. |
| HRV4Training App | RMSSD, HF, LF | Daily morning | Set HRV target; if drop > 10 ms, consider active recovery or reduce load. |
| Muse Headband | Neurofeedback “Calm” score, EEG patterns | Daily (pre‑bed) | Use to train vagal tone; aim for > 80 % “Calm” after 2 weeks. |
| Cronometer | Macro & micronutrient intake | Daily | Ensure > 95 % of RDA for all vitamins/minerals. |
| Lab Results Tracker (Notion) | Blood biomarkers, supplement log | Monthly | Create a “Trend Table” for each marker; flag any > 10 % deviation. |
Weekly Review Workflow
- Monday Morning: Log HRV, CGM glucose, step count, sleep readiness.
- Mid‑Week (Wednesday): Review training load (WHOOP strain) vs recovery; adjust next day’s HIIT intensity.
- Friday Evening: Update food diary, supplement compliance, mood stress rating.
- Sunday Night: Review all metrics in Notion dashboard; note any anomalies (e.g., HRV drop > 15 ms, fasting glucose > 90 mg/dL).
- Adjust: If any metric deviates beyond set thresholds, modify diet (carb timing), reduce training load, or pause rapamycin/ D+Q for 2 days.
10️⃣ Sample 3‑Month “Day‑by‑Day” Calendar (Weeks 1‑12)
Below is a template you can copy into a spreadsheet. Adjust the exact days of rapamycin, D+Q, and carb‑re‑feed based on your schedule.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Strength Upper (5×5) – Rapamycin 5 mg | HIIT + Mobility | Strength Lower (5×5) | Light Cardio + Recovery | Strength Upper (alternate) – Rapamycin 5 mg | HIIT + Cold Shower | Rest + Sauna (15 min) |
| 2 | Strength Upper (deload) – Rapamycin off | HIIT + Mobility | Strength Lower (deload) | Light Cardio + Recovery | Strength Upper (deload) – Rapamycin off | HIIT + Red‑Light (10 min) | Rest + Meditation |
| 3 | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold Shower | Rest + Sauna |
| 4 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Red‑Light + D+Q (Day 28) | Rest + Meditation |
| 5 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (Mon‑Thu‑Sat) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Sauna |
| 6 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Meditation |
| 7 | 24‑h Fast (Mon) – No rapamycin | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Sauna |
| 8 | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Meditation |
| 9 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light + D+Q (Day 56) | Rest + Sauna |
| 10 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (Mon‑Thu‑Sat) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Meditation |
| 11 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Sauna |
| 12 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (final) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light + HBOT (2×) | Rest + Final Review + Lab Draw |
Key: “Load ↑ 2.5 %” = increase bar weight by 2.5 % (or add 1 rep) each week. “Rapamycin on/off” follows the 2‑week cycle (on Mon‑Thu‑Sat, off Tue‑Fri‑Sun). “D+Q” occurs on Day 28 and Day 56. “HBOT” optional, schedule 2 sessions in Week 12.
11️⃣ Lab & Biomarker Monitoring Schedule
| Timepoint | Tests | Rationale |
|---|---|---|
| Baseline (Week 0) | CBC, CMP, fasting glucose, HbA1c, lipid panel, CRP, IL‑6, fasting insulin, 25‑OH‑D, B12, folate, magnesium, zinc, selenium, thyroid (TSH, free T4), cortisol (AM), DHEA‑S, NAD⁺ (optional), telomere length (optional). | Establish baseline, detect hidden deficiencies, set dosing thresholds. |
| Month 1 | Same + repeat NAD⁺ (if measured), add fasting ketone (β‑HB) via blood test. | Check early response to diet & supplements. |
| Month 2 | Same + add senescent cell markers (p16^INK4a) if available, repeat rapamycin safety labs (ALT/AST, creatinine). | Verify rapamycin tolerance, early autophagy signals. |
| Month 3 | Full repeat + optional DNA methylation age (e.g., Horvath clock), telomere length (if measured), comprehensive metabolic panel, and post‑intervention labs for rapamycin, D+Q, metformin. | Evaluate long‑term impact, adjust future regimen. |
Interpretation Guidelines (approx.)
- Fasting glucose: < 80 mg/dL → good insulin sensitivity; > 90 mg/dL → consider adjusting carbs or metformin dose.
- HbA1c: < 5.5 % is excellent; 5.5‑5.7 % is optimal; > 5.7 % → intensify fasting or consider metformin.
- CRP/IL‑6: < 1 mg/L ideal; > 2 mg/L may indicate inflammation → boost omega‑3, curcumin, vitamin D.
- NAD⁺: > 50 µM (serum) is target; if low, increase NR/NMN or add urolithin A.
- IGF‑1: Aim for 100‑150 ng/mL (mid‑range) – rapamycin may lower it; monitor for catabolism.
- DHEA‑S: 300‑500 µg/dL (male) – low may suggest need for adaptogens.
Safety Flags (stop or consult physician):
- ALT/AST > 2× ULN, Creatinine > 1.5 × baseline, fasting glucose > 120 mg/dL, severe fatigue, GI distress, allergic reaction, mood swings, excessive bleeding (aspirin).
12️⃣ Practical “Implementation Checklist” (Copy‑Paste into Notion/Google Sheet)
| Category | Daily Action | Frequency | Notes |
|---|---|---|---|
| Hydration & Electrolytes | 2 L water + ½ tsp sea‑salt + ¼ tsp potassium citrate | Daily | Adjust on high‑intensity days (+ 200 ml). |
| Sunlight | 10‑15 min natural light (no sunglasses) | Morning | Align with circadian rhythm. |
| Supplement Morning | Vitamin D₃, K₂, Omega‑3, Mg‑glycinate, PQQ, NR + NMN | Daily | Set alarm for 07:00. |
| Supplement Midday | CoQ10, L‑carnitine, Alpha‑GPC, Rhodiola, Vitamin C | Daily | Take with lunch. |
| Supplement Evening | Spermidine, Resveratrol, Curcumin, Mg‑threonate, Melatonin (if needed), Probiotic | Daily | Take with dinner. |
| Rapamycin | 5 mg capsule | Mon‑Thu‑Sat (2‑week on/off) | Check liver enzymes monthly. |
| D+Q | 100 mg dasatinib + 100 mg quercetin | Day 28 & Day 56 | Use with food; monitor blood pressure. |
| Metformin/Berberine | 500 mg each | AM & PM | Keep with meals; watch GI tolerance. |
| Exercise | Strength (5×5) + HIIT (2×/wk) + Mobility (daily) | As per weekly schedule | Log sets, reps, RPE. |
| Cold Exposure | 5‑min cold shower or ice bath | Daily (or post‑HIIT) | Use timer; breathe steadily. |
| Sauna | 15‑20 min IR sauna | 2‑3×/wk | Hydrate + electrolytes. |
| Red Light | 10‑min forehead + 10‑min lower back | Daily | Use 660 nm + 850 nm device. |
| Neurofeedback | Muse 10‑min session | Daily (pre‑bed) | Aim for “Calm” > 80 %. |
| HRV Breathing | 5‑min guided breathing | Morning & Evening | Use HRV4Training. |
| Cognitive Training | Anki + Lumosity | Daily 15‑20 min | Focus on spaced‑repetition. |
| Sleep | 7‑9 h, dark room, 22:00‑07:00 window | Nightly | Aim ≥ 85 % deep sleep. |
| Data Logging | Enter HRV, CGM, step count, sleep, mood | Every morning | Review trends weekly. |
| Lab Review | Upload results, note changes | Monthly | Adjust supplement stack. |
| Safety Check | Review any side‑effects, med interactions | Weekly | Stop rapamycin/D+Q if labs abnormal. |
13️⃣ How to Personalize & Iterate
- Start with Baseline Labs – If any values are outside normal range, prioritize correcting those (e.g., vitamin D, iron).
- Adjust Fasting Windows – If HRV drops > 10 ms or fasting glucose > 90 mg/dL, shorten the fast or add a “carb‑re‑feed” day.
- Fine‑Tune Rapamycin – If you notice muscle soreness, fatigue, or liver enzymes rise, reduce dose to 1 mg or pause 2 weeks.
- Modify HIIT Load – WHOOP strain > 85 % for 2 consecutive days → drop HIIT to 1 ×/week or reduce interval length.
- Neurofeedback Goals – If “Calm” score stays < 70 % after 3 weeks, add an extra 5‑min breathing session or increase adaptogen dose.
- Supplement Cycling – After month 2, if you have no side‑effects, you can move rapamycin to a continuous low‑dose (e.g., 1 mg 3×/week) if you want a more stable mTOR inhibition.
Data‑Driven Decision Tree (Simplified)
If HRV drop >10ms AND fasting glucose >90mg/dL → Reduce fasting window (e.g., 14:10) + add 20g carbs pre‑HIIT.
If ALT/AST >2×ULN → Stop rapamycin for 2 weeks, re‑test.
If IGF‑1 <100ng/mL AND muscle loss >2% → Increase protein to 2.5g/kg, add creatine 5g daily.
If DHEA‑S <300µg/dL → Add Ashwagandha 300mg morning + evening.
If CRP >2mg/L → Increase Omega‑3 to 3g, add curcumin 500mg, consider intermittent fasting longer (e.g., 18:6).
If NAD⁺ <50µM → Increase NR/NMN dose (300mg/150mg) or add urolithin A.
14️⃣ Expected Outcomes (Evidence‑Based Benchmarks)
| Metric | Expected Change (by end of month 3) | Supporting Evidence |
|---|---|---|
| Fasting Glucose | ↓ 10‑15 mg/dL (≈ 5‑10 % improvement) | Ketogenic + rapamycin + metformin synergy. |
| HbA1c | ↓ 0.2‑0.3 % | Low‑carb + intermittent fasting. |
| CRP | ↓ 15‑30 % | Omega‑3, curcumin, vitamin D, fasting. |
| VO₂max | ↑ 2‑3 % (or + 2 ml/kg/min) | HIIT + mitochondrial boosters (PQQ, urolithin A). |
| Lean Body Mass | ↑ 1‑2 % (≈ 0.5‑1 kg) | 5 × 5 strength + creatine + adequate protein. |
| Sleep Deep % | ↑ 10‑15 % | Red‑light, magnesium threonate, consistent schedule. |
| HRV (RMSSD) | ↑ 5‑10 ms | HRV breathing, cold exposure, adaptogens. |
| NAD⁺ Levels | ↑ 30‑50 % (if measured) | NR/NMN daily, urolithin A, fasting. |
| Senescent Cell Markers | ↓ 10‑20 % (if measured) | D+Q senolytics. |
| Cognitive Speed | ↑ 2‑5 % (reaction time) | L‑theanine + caffeine + citicoline + training. |
| Blood Pressure | ↓ 5‑10 mmHg (if hypertensive) | Rapamycin, weight loss, sodium restriction. |
Individual results vary; re‑test labs to confirm.
15️⃣ Safety & Contra‑Indication Quick Reference
| Intervention | Red Flags | When to Pause/Stop |
|---|---|---|
| Rapamycin | ALT/AST > 2×ULN, creatinine ↑, severe fatigue, infections, wound healing issues | Stop immediately; consult physician. |
| Metformin | GI upset, lactic acidosis risk (renal impairment, severe liver disease) | Reduce dose or stop; monitor renal function. |
| Berberine | Hypoglycemia, drug interactions (warfarin, cyclosporine) | Stop if on anticoagulants; monitor glucose. |
| Senolytics (D+Q) | Blood pressure spikes, nausea, bruising, platelet count changes | Stop if any adverse event; re‑test CBC. |
| High‑dose Vitamin D | Hypercalcemia (calcium > 10.5 mg/dL) | Reduce dose; monitor calcium. |
| Cold Exposure | Frostbite, cardiovascular stress (e.g., uncontrolled hypertension) | Limit to 5‑min, avoid if heart condition. |
| Sauna | Dehydration, low blood pressure, recent illness | Hydrate, limit sessions if feeling dizzy. |
| HBOT | Ear pressure injury, claustrophobia, uncontrolled diabetes | Contraindicated for uncontrolled hypertension or severe COPD. |
| Neurofeedback (Muse) | Seizure risk (if epileptic) | Avoid if seizure history. |
Always have a qualified clinician review labs before starting rapamycin, senolytics, or any prescription‑level intervention.
16️⃣ Final “Launch” Checklist (Day 0)
- Medical Clearance – Obtain physician approval for rapamycin, metformin, D+Q.
- Lab Order – Baseline CBC, CMP, lipid, CRP, IL‑6, fasting insulin, 25‑OH‑D, B12, magnesium, zinc, selenium, cortisol, DHEA‑S.
- Device Setup – Install Oura app, WHOOP strap, Apple Watch, Dexcom CGM, Muse headband. Calibrate all.
- Nutrition Prep – Stock high‑quality protein (grass‑fed beef, wild fish), low‑glycemic veggies, MCT oil, electrolyte powders, probiotic capsules.
- Supplement Procurement – Order NR/NMN, PQQ, CoQ10 ubiquinol, Spermidine, Resveratrol, Curcumin, Ashwagandha, Rhodiola, adaptogens. Verify batch quality.
- Exercise Gear – Set up squat rack, barbell, dumbbells, kettlebell, resistance bands, foam roller.
- Cold/Hot Therapy Gear – Ice bath tub or cold shower adapter, infrared sauna access.
- Digital Dashboard – Create Notion page with sections: Daily Log, Weekly Review, Lab Tracker, Supplement Cycle, Exercise Plan.
- Sleep Environment – Install blackout curtains, set thermostat to 18‑20 °C, use blue‑light blockers after 20:00.
- Mindset Prep – Write a 3‑month goal statement (e.g., “Increase VO₂max by 5 % and reduce fasting glucose by 12 mg/dL”).
Now you have a full‑featured, data‑driven, cutting‑edge longevity plan that can be executed over the next 12 weeks.
TL;DR Action Summary
| Pillar | What to Do | When |
|---|---|---|
| Diet | 16:8 IF + targeted carbs + cyclic keto; 30‑40 g protein per meal; electrolytes daily | Every day |
| Supplements | Morning: D₃, K₂, Omega‑3, Mg‑glycinate, PQQ, NR+NMN. Midday: CoQ10, L‑carnitine, Alpha‑GPC, Rhodiola, Vitamin C. Evening: Spermidine, Resveratrol, Curcumin, Mg‑threonate, Probiotic, Melatonin (if needed). Add rapamycin (5 mg Mon‑Thu‑Sat), D+Q (monthly), Metformin/Berberine (daily). | Daily (with timing as above) |
| Exercise | 5 × 5 strength 3×/wk + HIIT 2×/wk + daily mobility + weekly cold/heat + weekly sauna/HBOT | Structured weekly |
| Stress/Cognitive | HRV breathing 5 min AM/PM, Muse neurofeedback 10 min nightly, meditation 10 min, adaptogens (Rhodiola, Ashwagandha) | Daily |
| Wearables | Oura, WHOOP, Apple Watch, Dexcom, smart scale | Continuous |
| Testing | Labs baseline → month 1 → month 2 → month 3; monitor glucose, HRV, VO₂max, body comp. | Every month |
| Adjustments | Based on HRV, glucose, labs, performance; tweak fasting, load, supplement cycles. | Weekly review |
Follow the template, keep meticulous logs, and iterate. Within three months you should see measurable improvements in metabolic health, physical strength, sleep quality, and cognitive sharpness—while also moving the needle on the molecular hallmarks of aging.
Good luck, stay data‑driven, and remember: safety first!
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