MiniMax M2.5 vs Mistral Large 2
Compare MiniMax M2.5 by MiniMax against Mistral Large 2 by Mistral AI, context windows of 205K vs 128K, tested across 18 shared challenges. Updated February 2026.
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MiniMax M2.5vsMistral Large 2
18 challenges
Why MiniMax M2.5?
21x cheaper overall$0.30/M in · $1.20/M out
1.6x more context205K
19 months newerFeb 2026
Why Mistral Large 2?
No standout advantages
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MiniMax M2.5Mistral Large 2
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Mistral Large 2
Vote
2 / 18
Generate a Stand-Up Routineconversation
Tests an AI's humor and creative writing ability
MiniMax M2.5
[Intro – walking on stage, waving to the audience]
Hey, everybody! How’re you doing tonight? Good? Awesome. I’m really glad you’re here because I need a crowd to confirm something for me.
[Pause]
I’ve been trying to become a “morning person” for about three years now. I bought one of those sunrise‑simulation alarm clocks that slowly brightens the room like the sun is trying to give you a gentle hug. You know what my brain does? It treats that gentle hug like a personal insult. It’s like, “Nice try, fake sun, but I know you’re just a lamp with an attitude.”
[Mimic an alarm]
Beep‑beep‑beep.
My first thought every morning is, “Who hurt you, alarm clock? Who hurt you?” Then I hit snooze, and I swear the snooze button is just a tiny, silent scream that says, “Five more minutes of denial, please.”
[Shift]
Now, let’s talk about smartphones. I love my phone. I love it so much that I sometimes forget it’s not a pet. I’ve named mine “Gloria.” Not because it feels like a Gloria—because when it dies, I feel like I’ve abandoned a friend.
[Pause]
The other day I was at a coffee shop, and I saw a couple on a first date. They were both staring at their phones, scrolling, not talking. I thought, “Are they on a date or just two people sharing a Wi‑Fi password?” Then I realized I was doing the exact same thing—except I was also pretending to read the menu while actually watching a video of a dog riding a skateboard.
[Self‑deprecating]
And speaking of videos, I’ve watched exactly 4,000 hours of “how to cook” tutorials. I can now recite the “perfect scrambled eggs” step‑by‑step from memory. Yet, every time I crack an egg, I’m still surprised the yolk doesn’t explode like a tiny sun. It’s like I’m expecting a magic trick every single time.
[Bit about social media]
Social media is a beautiful thing. It lets me keep up with people I haven’t seen in twenty years and silently judge their vacation photos from the comfort my couch. “Oh, you went to Bali? That’s nice. I went to the grocery store and bought a bag of chips that were on sale. #LivingMyBestLife.”
[Pause, then a sigh]
And the algorithm—what a masterpiece. It knows exactly what I want before I even know I want it. The other day it suggested a “self‑care box” full of bath bombs, candles, and a journal. I thought, “Great, now I can feel guilty about not writing in a journal while I soak in a scented bath.”
[Bit about dating apps]
Dating apps are a whole other universe. I swipe right on someone, we match, and then the conversation goes something like:
Me: “Hey, how’s it going?”
Them: “Hey.”
Me: “So, what do you do for fun?”
Them: “I like hiking.”
Me: “Oh, cool. I like hiking too. I once hiked a hill and then I immediately went home and took a nap.”
[Laugh, pause]
It’s like we’re all trying to prove we’re adventurous, but also we want to be in bed by 9 p.m.
[Bit about gym]
And the gym—don’t get me started. I joined a gym because I wanted to “get fit.” The first week, I spent 45 minutes on the treadmill, watching a show about people who run marathons. I felt like I was living a paradox: watching other people work out while I’m technically “working out” by pressing “pause” on the remote.
[Pause, then a grin]
But here’s the thing. All of these little struggles, these everyday absurdities—they’re what make us human. We’re all out here, pretending we have it together, while we’re really just a bunch of confused, coffee‑dependent, phone‑glued, algorithm‑chasing, self‑care‑buying, hiking‑with‑a‑nap‑afterwards people.
[Closing]
So thank you for being here tonight, for laughing with me, and for reminding me that we’re all in this crazy mess together. You’re the best audience a guy with a sunrise lamp and a phone named Gloria could ask for. Goodnight, everybody!
[Exit, waving]
Mistral Large 2
Alright, good evening everybody! How are we all doing tonight? Yeah? Yeah? nobody's gonna say 'bad'? Ok, fair enough.
You know, I was walking down the street the other day, and I saw this sign outside a shop that said, "Wet Paint." I thought, "Well, that's weird. Isn't paint supposed to be wet? When's the last time you saw a bucket of dry paint? That's like saying 'Wet Water' or 'Hot Coffee' – oh, wait, they do say that last one. Never mind.
And what's the deal with self-checkout machines? They always tell you, "Unexpected item in bagging area." Really? It's a bag of chips, not a flamingo doing the tango! And why is it always an "unexpected" item? You know what would be an unexpected item? If I scanned a live bear through there. "Oh, hey, just picking up a loaf of bread, some milk, and THIS GUY!"
You ever notice how people get real testy about their favorite coffee places? "Oh, you go to Starbucks? You monster! You know they burn their beans, right?" Yeah, well, you drink tea, so you're basically a serial killer. And why is decaf even a thing? People who drink decaf are like vegetarians at a steakhouse – sure, you can have a seat, but why are you even here?
And speaking of coffee shops, what's with the sizes? Small, medium, large – that's simple, right? But no, we've got "tall," "grande," "venti"... I stand in line, and I'm like, "Uh, yeah, can I get a... medium-ish? Just whatever comes between 'not enough' and 'that's too much, are you crazy?'"
You know who I feel bad for? Meteorologists. They're the only people who can be wrong 90% of the time and still keep their jobs. "There's a 50% chance of rain tomorrow." Yeah, and there's a 50% chance I'm gonna wear pants tomorrow, but you don't see me on the news talking about it!
Alright, that's my time. You've been a great audience! Remember to tip your waitresses, try the veal, and... nah, I can't even say that with a straight face. Goodnight, everybody!
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
MiniMax M2.5
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
MiniMax M2.5
Mistral Large 2
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
MiniMax M2.5
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
6 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
MiniMax M2.5
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
7 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
MiniMax M2.5
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
MiniMax M2.5
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
9 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
MiniMax M2.5
No content available for this output.
Mistral Large 2
No content available for this output.
Vote
Sponsored
10 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
MiniMax M2.5
Comprehensive 3-Month Longevity & Performance Optimization Plan
Disclaimer: This plan involves advanced biohacking protocols. Consult a physician before starting, especially if you have health conditions. Some interventions (e.g., rapamycin, NR/NMN) are investigational. Monitor biomarkers regularly.
Phase 1: Foundation & Assessment (Weeks 1–4)
1. Diagnostic Baseline (Week 1)
- Biomarker Panel: Comprehensive metabolic panel, lipid panel, HbA1c, fasting insulin, hs-CRP, testosterone/estrogen, cortisol (morning), DHEA-S, vitamin D, B12, homocysteine, IGF-1.
- Genetic Testing (optional): Focus on methylation (MTHFR), APOE, and telomere-related genes.
- Wearable Baseline: Establish baselines for resting heart rate (RHR), HRV (RMSSD), sleep stages, and daily activity.
2. Dietary Protocol
Core Approach: Cyclical Ketogenic Diet with Time-Restricted Eating (TRE)
- Macros: 70–75% fat, 20–25% protein, 5–10% net carbs (initially 20g, titrate to 50g after ketosis).
- TRE Window: 12:12 (minimum) → progress to 16:8 by Week 4.
- Nutrient Density: Focus on organ meats, wild-caught fish, pastured eggs, fermented foods.
- Hydration: 3–3.5L water + 200mg magnesium/day.
3. Supplement Stack (Base)
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| Vitamin D3 | 5,000–8,000 IU | Morning (with fat) | Target 60–80 ng/mL |
| K2 (MK-7) | 200–400 mcg | With D3 | For arterial elasticity |
| Magnesium Threonate | 400 mg | Night | For sleep/HRV |
| Omega-3 (EPA/DHA) | 2–3g EPA+DHA | With meals | High-grade fish oil |
| NR (Nicotinamide Riboside) | 300–500 mg | Morning | For NAD+ |
| Resveratrol | 100–250 mg | With NR | Trans-resveratrol |
| Spermidine | 3–6 mg | Night | Autophagy induction |
| Vitamin C (liposomal) | 1–2 g | Morning | For collagen/GI health |
4. Exercise Protocol
Structure: 4–5 days/week
- Strength (2 days): Full-body, low rep (3–5 reps), heavy compounds (squat, deadlift, press). Concentric focus.
- HIIT (1 day): 4x4 Norwegian protocol (4 intervals at 90–95% max HR, 3 min active recovery).
- Zone 2 (1–2 days): 45–60 min, HR < 180 – age. Target 60–70% max HR.
- Mobility/Recovery (daily): 15 min of dynamic stretching or light yoga.
5. Stress Resilience & Sleep
- HRV Training: Daily 5-min coherent breathing (6 breaths/min) using biofeedback (e.g., Elite HRV).
- Cold Exposure: Cold shower (2–3 min) ending with 30 sec cold, or cold plunge 2–3x/week.
- Sleep Hygiene: Fixed sleep window (10:30 PM–6:30 AM), cool room (65–68°F), red light glasses after 9 PM, no caffeine after 12 PM.
- Neurofeedback (Conceptual): If available, consider EEG neurofeedback sessions for alpha/theta training to enhance recovery.
Phase 2: Optimization & Intensification (Weeks 5–8)
1. Advanced Dietary Shifts
- Extended Fast: Begin monthly 48-hour water fast (monitored). Start with 24-hour fast in Week 5.
- Cycling: Implement "Feast/Famine" weeks—1 week of higher carbs (cyclical keto) followed by stricter keto.
- Ketone Optimization: Add exogenous ketones (2–3g BHB) on fasting days or pre-HIIT for cognitive performance.
2. Augmented Supplement Stack
Add to base stack:
- Rapamycin (Sirolimus): 3–5 mg/week (low-dose, intermittent). Consult doctor. Monitor lipids and glucose.
- Quercetin + Fisetin: 500 mg each, 2x/month (senolytic protocol).
- L-Theanine: 200 mg (night) for sleep depth.
- Taurine: 1–2 g (night) for antioxidant/GABA support.
- Protocol Cycling: Rotate spermidine (2 weeks on, 1 week off).
3. Exercise Progression
- Strength: Introduce DoggCrapp style training—rest-pause sets, controlled negatives.
- HIIT: Add sprint intervals (10 sec all-out, 50 sec recovery) once weekly.
- Zone 2: Progress to 75–90 min sessions, maintain low HR.
4. Advanced Wearables & Metrics
- Continuous Glucose Monitor (CGM): Use for 2 weeks to personalize diet (e.g., food sensitivity).
- HRV Analysis: Daily trending—aim for weekly RMSSD increase.
- Sleep Tracking: Deep sleep > 20%, REM > 25% (target with supplements/cool temps).
5. Cognitive Enhancement
- Nootropic Stack (cyclical):
- Day 1–5: Lion's Mane (1.5g), Bacopa (300mg), Caffeine (100mg) + L-Theanine (200mg).
- Day 6–7: Nootropic break (to prevent tolerance).
- Non-Sleep Deep Rest (NSDR): 20-min daily yoga nidra or self-hypnosis for nervous system downregulation.
Phase 3: Integration & Fine-Tuning (Weeks 9–12)
1. Biomarker Re-Testing
- Repeat key labs. Adjust supplements/diet based on results (e.g., adjust vitamin D, lipid ratios).
2. Dietary Fine-Tuning
- Personalized Carb Tolerance: Use CGM data to reintroduce optimal carbs (e.g., sweet potato, berries) pre/post workouts.
- Protein Optimization: Slightly increase protein to 1.2–1.6g/kg to support muscle retention during caloric shifts.
3. Advanced Interventions (If Suitable)
- Hyperbaric Oxygen Therapy (HBOT): 10–20 sessions (90 min at 2.0 ATA) for telomere lengthening/stem cell stimulation (emerging evidence).
- Red Light Therapy: 10–20 min daily (660nm/850nm) for mitochondrial function.
- Plasma Donation: If > 40, consider annual plasma donation to reduce inflammatory factors (talk to your doctor).
4. Exercise Periodization
- Week 9–10: Deload (50% volume).
- Week 11–12: Peak performance—max strength/HIIT output.
5. Long-Term Sustainability Review
- Assess adherence to protocols.
- Identify bottlenecks (e.g., sleep disruptions, stress spikes).
- Create "maintenance stack" for post-3-month phase.
Key Monitoring Schedule
| Week | Action |
|---|---|
| 1 | Baseline labs + wearable setup |
| 4 | Review HRV/sleep trends, adjust diet |
| 8 | Re-test biomarkers (critical), adjust supplements |
| 12 | Full reassessment, create Year 1 plan |
Emergency Modifications
- If HRV drops > 15%: Reduce training intensity, increase sleep, add magnesium.
- If fasting causes dizziness: Reduce fasting window, ensure electrolytes.
- If inflammation rises (hs-CRP > 2): Pause rapamycin, increase omega-3, add curcumin (1g).
Final Note: This is an aggressive protocol. Prioritize sleep, stress management, and listening to your body. Biohacking is iterative—adapt based on your unique responses.
Mistral Large 2
Ultimate 3-Month Longevity & Biohacking Optimization Plan
Designed for a high-performance biohacker seeking to maximize lifespan, cognitive function, physical performance, and metabolic resilience.
This plan integrates cutting-edge longevity science, advanced supplementation, precision nutrition, personalized fitness, stress resilience training, and real-time biometric tracking to create a data-driven, adaptive protocol for peak biological optimization.
📅 Phase 1: Foundation & Assessment (Week 1-2)
Goal: Establish baselines, optimize metabolic flexibility, and prime the body for deeper interventions.
🔬 Baseline Testing & Wearable Setup
1. Comprehensive Blood & Biomarker Panel (Before & After 3 Months)
- Metabolic & Hormonal:
- HbA1c, fasting glucose, insulin, HOMA-IR
- Cortisol (AM/PM), DHEA-S, testosterone (free/total), estrogen, SHBG
- Thyroid (TSH, free T3/T4, reverse T3)
- Inflammation & Oxidative Stress:
- hs-CRP, IL-6, TNF-α, homocysteine, oxidized LDL
- Telomere length (optional, via TeloYears or Life Length)
- Nutrient & Longevity Markers:
- Vitamin D (25-OH), magnesium (RBC), omega-3 index, B12, folate
- NAD+ levels (via Nicotinamide Riboside Challenge Test)
- APOE genotype (if not already known)
- Cognitive & Neurodegeneration:
- Neurofilament light chain (NfL), amyloid beta 42/40 ratio, p-tau181
- BDNF (brain-derived neurotrophic factor)
2. Wearable & Continuous Tracking Setup
- Oura Ring / Whoop (sleep, HRV, recovery, respiratory rate)
- Continuous Glucose Monitor (CGM) (Dexcom G7 or Freestyle Libre 3)
- Apple Watch / Garmin (HRV, SpO2, VO2 max, training load)
- BioStrap / Eight Sleep (sleep staging, HRV, temperature)
- Muse S Headband (EEG for meditation & neurofeedback)
- Lumen / Keyto (metabolic fuel tracking)
3. Cognitive & Physical Baseline Testing
- Cognitive:
- Cambridge Brain Sciences (memory, attention, problem-solving)
- Quantified Mind (reaction time, processing speed)
- Physical:
- VO2 Max Test (via Garmin / Apple Watch or lab test)
- DEXA Scan (body composition, bone density)
- Grip Strength & Gait Analysis (frailty markers)
🍽️ Nutrition Protocol: Cyclical Ketogenic + Autophagy Fasting
Goal: Enhance metabolic flexibility, mitochondrial efficiency, and autophagy while avoiding nutrient deficiencies.
📅 Weekly Nutrition Structure
| Day | Protocol | Macros (Approx.) | Key Notes |
|---|---|---|---|
| Mon | Ketogenic (Keto) | 70% fat, 20% protein, 5% net carbs | High-fat, moderate protein, very low carb |
| Tue | Keto + Time-Restricted Eating (TRE) | 16:8 (eat 12-8 PM) | Autophagy activation |
| Wed | Targeted Keto (TKD) | 60% fat, 25% protein, 10% net carbs | Carbs around workout (30-50g dextrose) |
| Thu | Keto + 24h Fast | 0 calories (water, electrolytes, black coffee) | Deep autophagy, stem cell activation |
| Fri | Cyclical Keto (CKD) | 50% fat, 30% protein, 20% net carbs | Refeed to replenish glycogen |
| Sat | Keto + Protein Cycling | 65% fat, 30% protein, 5% net carbs | Lower protein to enhance ketosis |
| Sun | Flexible Keto (FKD) | 60% fat, 25% protein, 10% net carbs | Adjust based on CGM data |
🥩 Food Choices & Meal Timing
- Fats: Grass-fed butter, ghee, MCT oil, extra virgin olive oil, avocados, macadamia nuts, fatty fish (wild salmon, sardines)
- Proteins: Grass-fed beef, pasture-raised eggs, wild-caught fish, collagen peptides, organ meats (liver, heart)
- Carbs (on refeed days): Sweet potatoes, white rice, berries, dark chocolate (85%+), raw honey (sparingly)
- Fiber & Polyphenols: Cruciferous veggies (broccoli, cauliflower), leafy greens, berries, turmeric, cinnamon
- Hydration: 3-4L water/day + electrolytes (5g sodium, 3g potassium, 300mg magnesium)
🍽️ Advanced Fasting Strategies
- 16:8 Daily (Mon, Tue, Sat, Sun) – Eat between 12 PM - 8 PM
- 24h Fast (Thu) – From 8 PM Wed → 8 PM Thu (water, electrolytes, black coffee)
- Autophagy-Enhancing Fast (Optional): 36h fast (1x/month) – From 8 PM Sun → 8 AM Tue
- Fasting Mimicking Diet (FMD) (1x/month) – 5-day Prolon-like protocol (low-cal, low-protein, high-nutrient)
💊 Supplement Stack (Advanced Longevity & Performance)
Dosages are personalized—adjust based on bloodwork and wearable data.
🔥 Core Longevity Stack (Daily)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 500-1000mg | AM | NAD+ booster, sirtuin activation |
| Trans-Resveratrol | 250-500mg | AM | SIRT1 activator, anti-inflammatory |
| Fisetin | 500mg | 2x/week (fasting day) | Senolytic (clears zombie cells) |
| Quercetin + Dasatinib (Senolytic Combo) | 500mg Quercetin + 50mg Dasatinib | 1x/month (fasting day) | Deep senolytic effect |
| Magnesium L-Threonate | 2000mg | PM | Cognitive function, synaptic plasticity |
| Omega-3 (EPA/DHA) | 2-3g (1:1 ratio) | With meals | Anti-inflammatory, brain health |
| Vitamin D3 + K2 (MK-7) | 5000-10,000 IU D3 + 200mcg K2 | AM | Bone, immune, cardiovascular health |
| Zinc + Copper | 30mg Zinc + 2mg Copper | PM | Immune, testosterone, redox balance |
| Berberine | 500mg | 3x/day (with meals) | Glucose control, AMPK activation |
| Metformin (if insulin resistant) | 500-1000mg | PM | Longevity, glucose regulation |
| Rapamycin (Sirolimus) (Optional) | 5-10mg | 1x/week (fasting day) | mTOR inhibition, autophagy |
| Collagen Peptides | 10-20g | AM/PM | Skin, joints, gut health |
| Creatine Monohydrate | 5g | Post-workout | Cognitive & physical performance |
| Lion’s Mane + Bacopa Monnieri | 1g + 300mg | AM | Neurogenesis, memory |
| Apigenin | 50mg | PM | Senolytic, anti-inflammatory |
🔄 Cycling Strategy
- NMN & Resveratrol: Cycle 5 days on, 2 days off to prevent tolerance.
- Senolytics (Fisetin/Quercetin + Dasatinib): 1x/month (on a fasting day).
- Rapamycin: 1x/week (only if bloodwork supports it).
- Berberine: 3 months on, 1 month off to avoid gut microbiome disruption.
🏋️ Exercise Protocol: Strength, VO2 Max & Recovery Optimization
Goal: Maximize muscle retention, mitochondrial density, and cardiovascular health while minimizing injury risk.
📅 Weekly Training Split
| Day | Workout Type | Details | Intensity |
|---|---|---|---|
| Mon | Strength (Upper Body) | 5x5 Heavy Compounds (Bench, OHP, Rows) + Accessories | 75-85% 1RM |
| Tue | HIIT + Sprints | 10x 30s sprint / 90s walk (or bike) | 90%+ max HR |
| Wed | Active Recovery | Yoga, mobility, walking (10K steps) | Low intensity |
| Thu | Strength (Lower Body) | 5x5 Heavy Squats, Deadlifts, Bulgarian Split Squats | 75-85% 1RM |
| Fri | VO2 Max Training | 4x4 min @ 90-95% max HR (2 min rest) | High intensity |
| Sat | Zone 2 Cardio | 60-90 min cycling/walking (60-70% max HR) | Low intensity |
| Sun | Rest or Mobility | Sauna, cold plunge, stretching | Recovery |
🔥 Advanced Training Techniques
- Blood Flow Restriction (BFR) Training – 2x/week (low load, high reps) for muscle growth & metabolic stress.
- Eccentric-Only Training – 1x/week (slow negatives on squats/deadlifts) for tendon strength.
- Isometric Holds – 1x/week (e.g., 30s wall sit, plank variations) for joint resilience.
- HRV-Guided Training – Adjust intensity based on Oura/Whoop recovery score (skip HIIT if HRV is low).
🧠 Cognitive & Neuro-Optimization
Goal: Enhance neuroplasticity, memory, focus, and resilience to neurodegeneration.
📅 Weekly Cognitive Protocol
| Day | Intervention | Details |
|---|---|---|
| Mon | Dual N-Back Training | 20 min (Brain Workshop / Dual N-Back Pro) |
| Tue | Transcranial PEMF (tPEMF) | 20 min (via NeoRhythm or iTENS) |
| Wed | Neurofeedback (Muse S) | 15 min alpha/theta training |
| Thu | Cold Exposure + Breathwork | 3 min cold shower + 10 min Wim Hof |
| Fri | Non-Sleep Deep Rest (NSDR) | 20 min Yoga Nidra (via Insight Timer) |
| Sat | Psychedelic Microdosing (Optional) | 10-20mcg LSD or 0.1-0.2g psilocybin |
| Sun | Digital Detox | No screens 1 hour before bed, journaling |
💡 Advanced Cognitive Enhancers
- Noopept – 10-20mg (2x/day, 5 days on/2 off) for neuroplasticity.
- Modafinil – 50-100mg (1-2x/week, for deep work).
- L-Theanine + Caffeine – 200mg L-Theanine + 100mg caffeine (AM focus).
- Phosphatidylserine – 300mg (PM for memory consolidation).
😌 Stress Resilience & Recovery Optimization
Goal: Lower chronic stress, improve HRV, and enhance parasympathetic tone.
📅 Daily Recovery Routine
| Time | Intervention | Details |
|---|---|---|
| AM | Morning Sunlight | 10-15 min sunlight (no glasses) |
| AM | Cold Plunge | 2-3 min at 50°F (10°C) |
| PM | Sauna (Infrared or Dry) | 20-30 min at 160-180°F (70-80°C) |
| PM | HRV Biofeedback | 10 min (via Elite HRV or HeartMath) |
| PM | Red Light Therapy | 10-15 min (660nm/850nm) |
| Night | Sleep Optimization | 7-9h, 65°F (18°C), blackout curtains, no EMFs |
🧘 Advanced Stress Techniques
- Wim Hof Method – 3 rounds (30 breaths + 2 min hold) 3x/week.
- Vagus Nerve Stimulation – Gargling, humming, cold face immersion.
- Float Tank Therapy – 1x/week (sensory deprivation for deep recovery).
- Psychedelic Integration – Journaling, meditation, or therapy post-microdosing.
📊 Phase 2: Adaptation & Optimization (Week 3-10)
Goal: Refine protocols based on biometric feedback, deepen autophagy, and enhance performance.
🔄 Key Adjustments Based on Data
- CGM Data: If glucose spikes >140 mg/dL post-meal, reduce carbs further or add berberine/ACV.
- HRV Trends: If HRV drops >10% for 3+ days, reduce HIIT, increase Zone 2 cardio.
- Sleep Staging: If deep sleep <15%, increase magnesium, reduce late caffeine, try glycine.
- Bloodwork: If hs-CRP >1.0, increase omega-3s, curcumin, and fasting.
🚀 Advanced Interventions
- Plasma Dilution (Young Plasma Therapy) – 1x/month (if accessible).
- Stem Cell Therapy (Optional) – Exosome therapy for joint/tissue repair.
- Hyperbaric Oxygen Therapy (HBOT) – 1-2x/week (2.0 ATA, 60 min).
- Photobiomodulation (PBM) – Red light therapy 5x/week for mitochondrial health.
🏆 Phase 3: Peak Performance & Longevity Maintenance (Week 11-12)
Goal: Lock in gains, optimize biomarkers, and transition to a sustainable long-term protocol.
📈 Final Biomarker Retesting
- Repeat full blood panel, DEXA, VO2 max, cognitive tests.
- Compare pre/post telomere length, NAD+, inflammation markers.
🔄 Long-Term Maintenance Plan
- Nutrition: Cyclical keto (5 days keto, 2 days refeed) + 16:8 fasting.
- Supplements: NMN, resveratrol, magnesium, omega-3s (daily) + senolytics 1x/month.
- Exercise: 3x strength, 2x HIIT/VO2, 2x Zone 2, 1x recovery.
- Recovery: Daily sauna/cold, HRV-guided training, neurofeedback 2x/week.
- Cognitive: Dual N-Back 3x/week, noopept cycling, microdosing (if applicable).
🎯 Expected Outcomes After 3 Months
✅ Metabolic Health:
- HbA1c <5.0%, fasting glucose <85 mg/dL, insulin <5 μU/mL
- Ketone levels 0.5-3.0 mM (fasting)
- Omega-3 index >8%
✅ Longevity Biomarkers:
- hs-CRP <0.5 mg/L, IL-6 <1 pg/mL
- Testosterone (optimal range for age), DHEA-S >200 μg/dL
- NAD+ levels increased by 30-50%
✅ Physical Performance:
- VO2 Max increased by 10-15%
- Strength gains (5-10% 1RM improvement)
- Body fat % reduced by 2-4%, muscle mass increased
✅ Cognitive Function:
- Dual N-Back score improved by 20-30%
- Reaction time & processing speed enhanced
- BDNF levels increased
✅ Stress & Recovery:
- HRV increased by 10-20%
- Deep sleep >20% of total sleep
- Cortisol rhythm normalized (AM spike, PM drop)
🚀 Final Notes
- Personalization is key – Adjust dosages, fasting windows, and exercise based on real-time biometric feedback.
- Cycle supplements to prevent tolerance (e.g., NMN 5 days on/2 off).
- Prioritize sleep & recovery – HRV, deep sleep, and stress resilience are the foundation.
- Consider epigenetic testing (e.g., TruDiagnostic) for long-term longevity insights.
This plan is aggressive but sustainable—designed for a highly motivated biohacker who wants to push the limits of human performance and lifespan extension.
Ready to begin? 🚀 Let’s optimize.
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
MiniMax M2.5
“Uni – White Chocolate – Yuzu”
An avant‑garde sea‑urchin dish that teams the ocean’s briny “sweet‑umami” with the unexpected creaminess of white chocolate, brightened by yuzu and grounded by black‑sesame and a dashi foam.
1. Conceptual Narrative
The heart of this dish is the collision of two seemingly opposite worlds: the pristine, saline delicacy of fresh sea urchin (uni) and the rich, sweet silk of white chocolate. By treating the uni as a “sweet‑savory” ingredient—much like a luxurious, natural candy—we can build a tasting experience that is simultaneously familiar and startling.
Yuzu supplies a sharp citrus lift that cuts the chocolate’s sweetness and underscores the sea‑urchin’s natural sweetness, while a dashi‑foam adds deep umami and a delicate, airy texture. Black‑sesame “soil” provides a nutty, slightly bitter counterpoint and a satisfying crunch. The plating is deliberately minimal: a dark ceramic slate lets the pale gold uni, ivory chocolate sauce, and jade‑green yuzu pearls pop, mimicking a modern art composition.
2. Sourcing Notes
| Ingredient | Why it matters | Suggested source |
|---|---|---|
| Fresh sea‑urchin (Uni) | The star – bright orange‑yellow lobes, buttery texture. | Japanese market (Hokkaido uni) or a reputable fishmonger (Maine “purple sea urchin”). Keep on ice and use within 24 h of harvest. |
| White chocolate (Valrhona or similar) | High cocoa‑butter content gives a smooth, not overly sweet, base. | Specialty pastry supplier or high‑end grocery. |
| Yuzu (fruit & juice) | Fresh, aromatic citrus; yields bright, floral acidity. | Japanese/Asian markets (often sold as “yuzu juice” or fresh fruit). |
| Black sesame paste | Deep, toasty flavor and striking colour. | Natural‑foods store or Asian grocer (look for 100 % sesame). |
| Kombu & dried bonite (katsuobushi) | Essential for authentic dashi – deep umami backbone. | Japanese grocery or online “dashi‑kit”. |
| Soy lecithin (powder) | Stable foam builder for the dashi. | Specialty ingredient supplier (e.g., Modernist Pantry). |
| Sodium alginate & calcium chloride | For flawless spherical “yuzu pearls”. | Molecular‑gastronomy supplier or online. |
| Agar‑agar | Vegetarian setting for the yuzu gel. | Same as above. |
| Micro‑shiso & edible gold leaf | Elegant garnish; adds color and a hint of herbaceousness. | Specialty herb supplier (micro‑shiso) and leaf‑gold (pastry supplier). |
3. Component‑by‑Component Instructions
3.1 Sea‑Urchin (Uni) – “Cured & Torched”
- Cleaning – Rinse the whole uni quickly in ice‑cold seawater or a mild saline solution (2 % salt). Pat dry with a kitchen towel.
- Curing – Lightly dust each lobe with a pinch of flaky sea salt and a few gratings of yuzu zest. Let sit for 2 min (the salt draws out a touch of moisture, intensifying flavor).
- Finishing – Using a culinary blow‑torch, caramelize the surface of each lobe just enough to give a faint golden crust (≈5 seconds). The interior should remain raw, creamy.
- Optional Sous‑Vide – For a warmer bite, seal a lobe in a vacuum bag and cook at 45 °C for 5 min; then torch as above.
3.2 White‑Chocolate‑Yuzu Sauce
| Amount | Ingredient |
|---|---|
| 200 g | White chocolate (Valrhona “Ivoire”) |
| 100 ml | Heavy cream (35 % fat) |
| 30 ml | Fresh yuzu juice |
| 10 g | White miso (sweet type) |
| 5 g | Gelatin (200 Bloom) – bloomed in 20 ml cold water |
| 1 g | Yuzu zest (finely grated) |
Method
- Heat cream to 80 °C, pour over chopped chocolate. Stir until smooth.
- Add bloomed gelatin, whisk until dissolved.
- Stir in yuzu juice, miso, and zest. Pass through a fine sieve.
- Keep warm at 45 °C (a tempering basin) until service.
3.3 Yuzu “Pearls” (Spherification)
- Alginate bath – Dissolve 0.5 g sodium alginate in 100 ml yuzu juice (use an immersion blender to avoid clumps). Let rest 30 min to de‑bubble.
- Calcium bath – Dissolve 1 g calcium chloride in 200 ml water.
- Sphere formation – Using a small pipette, drop yuzu juice into the calcium bath; each drop forms a ~4 mm sphere after 2 min.
- Rinse – Transfer pearls to a bowl of plain water to stop the reaction. Store in a damp paper towel until plating.
3.4 Yuzu Gel (Agar‑Agar)
- Combine 100 ml yuzu juice, 20 g sugar, and 2 g agar‑agar in a small saucepan.
- Bring to a boil, stirring, then simmer for 1 min.
- Pour into a shallow silicone mold (≈3 mm thick). Refrigerate until set (≈15 min).
- Cut into tiny rectangles or diamonds.
3.5 Black‑Sesame “Soil” (Tuille)
| Amount | Ingredient |
|---|---|
| 50 g | Black sesame paste |
| 50 g | Powdered sugar |
| 30 g | Egg whites |
| 20 g | All‑purpose flour |
| 20 g | Melted butter |
Method
- Mix all ingredients to a smooth paste.
- Spread thinly (≈1 mm) on a silicone‑lined baking sheet using an offset spatula.
- Bake at 160 °C (320 °F) for 8–10 min until just firm and barely colored.
- Remove, let cool 1 min, then break into irregular shards (“soil”).
3.6 Dashi Foam
- Dashi stock – Soak a 10 cm piece of kombu in 500 ml cold water for 30 min, then heat to 70 °C, add 15 g katsuobushi, steep 10 min, strain.
- Reduce the dashi to ≈200 ml over medium heat (intensifies flavor).
- Add 3 g soy lecithin, blend with an immersion blender for 30 sec, then whisk vigorously to form a stable, airy foam. (A small amount of lecithin creates a “micro‑foam” that holds its shape for several minutes.)
- Keep warm (≈50 °C) in a thermos until service.
3.7 Optional Sea‑Urchin Powder (Finishing)
- Spread any extra lobes on a silicone mat, dehydrate at 60 °C for 4 h, then grind to a fine powder using a spice grinder.
- Use a pinch to dust the plate for extra “sea” nuance.
4. Plating
- Plate choice – A dark ** slate** or black ceramic rectangular plate (≈30 cm) provides a stark contrast.
- Smear – Using the back of a spoon, draw a thin smear of the warm white‑chocolate‑yuzu sauce across the left third of the plate.
- Arrange Uni – Place 3–4 sea‑urchin lobes on the sauce, slightly overlapping, their caramelized tops facing up.
- Yuzu elements – Dot the yuzu pearls and small yuzu gel rectangles around the uni, following the curve of the smear.
- Soil & Foam – Crumble a few shards of black‑sesame tuile on the right side of the plate to create a “soil” bed. Dollop a generous quenelle of dashi foam on top of the tuile.
- Garnish – Sprinkle a pinch of sea‑urchin powder over the uni, add a few micro‑shiso leaves, and finish with a tiny flake of edible gold leaf for a flash of luxury.
- Service – Serve immediately; the contrast between the warm sauce, cool pearls, and airy foam is best experienced within 2–3 minutes of plating.
5. Technical Highlights
- Spherification (alginate‑calcium) delivers a “burst” of yuzu juice that balances the richness of the white chocolate.
- Lecithin‑stabilized foam provides a light, umami‑laden “cloud” that bridges the sea‑urchin and the chocolate.
- Sous‑vide/torch gives a controlled temperature gradient (warm interior, seared exterior) for the uni, highlighting its creamy texture.
- Dehydrated uni powder intensifies the marine flavor without adding moisture, perfect for a final “seasoning”.
Final Thought
This dish is a daring homage to the Japanese‑French concept of “sweet‑savory” fine dining: the opulent creaminess of uni meets the silky, faintly sweet embrace of white chocolate, brightened by yuzu’s citrus zip and anchored by black‑sesame and dashi. The result is a harmonious, multi‑textural experience that pushes the boundaries of flavor perception—exactly the kind of culinary narrative that a three‑Michelin‑star kitchen aspires to present.
Bon appétit – and enjoy the art of plating!
Mistral Large 2
Michelin 3-Star Dish: "Ocean’s Whisper & Forest’s Breath"
Conceptual Narrative: This dish is a poetic dialogue between two seemingly disparate ecosystems—the ocean’s depths and the forest floor—united through texture, temperature, and memory. The "Ocean’s Whisper" represents the briny, umami-rich essence of the sea, embodied in a smoked eel and kelp consommé with fermented sea urchin custard, while the "Forest’s Breath" evokes the earthy, aromatic soul of the woods through charred wild mushroom tea, black garlic soil, and pine-infused honeycomb. The dish is a meditation on transience: the eel’s journey from river to sea mirrors the fleeting nature of flavor, while the mushrooms’ mycelial network symbolizes hidden connections beneath the surface.
The plating is a living diorama—a miniature landscape where edible "rocks" (compressed rye bread) cradle "tide pools" of consommé, and "moss" (microgreens and edible flowers) sprouts from a "forest floor" of black garlic soil. The diner is invited to interact with the dish, using a smoked cedar spoon to stir the consommé and release its aroma, or breaking the honeycomb to drizzle its nectar like morning dew.
Component 1: Smoked Eel & Kelp Consommé with Fermented Sea Urchin Custard
Unusual Pairing: Cold-smoked eel + fermented sea urchin (uni) + dulse seaweed Techniques: Cold smoking, sous-vide fermentation, consommé clarification, spherification (reverse)
Ingredients:
-
For the Consommé:
- 500g fresh eel (sourced from sustainable fisheries, e.g., Dutch or Japanese eel)
- 100g dulse seaweed (dried, from Maine or Iceland)
- 50g kombu (first-grade, from Hokkaido)
- 2L fish stock (made from eel bones, fennel, and white wine)
- 100g fermented sea urchin (see below)
- 1 egg white (for clarification)
- 1 tsp yuzu kosho (Japanese citrus-chili paste)
- 0.5g xanthan gum (for body)
- Smoking wood: Applewood + cedar chips (3:1 ratio)
-
For the Fermented Sea Urchin Custard:
- 200g fresh sea urchin (from Hokkaido or Santa Barbara)
- 100g heavy cream (cultured, 48-hour ferment)
- 2 egg yolks
- 10g sugar
- 2g salt
- 1g agar-agar (for set)
- 0.5g sodium alginate (for spherification)
-
Garnish:
- Micro shiso and sea aster (foraged coastal greens)
- Gold leaf (edible, 24k)
Method:
-
Cold-Smoke the Eel:
- Fillet the eel into 1cm-thick strips. Cure in 3% salt + 2% sugar for 2 hours, then cold-smoke at 20°C (68°F) for 4 hours with applewood and cedar. Reserve half for consommé; dice the other half for garnish.
-
Ferment the Sea Urchin:
- Blend fresh uni with cream, yolks, sugar, and salt. Sous-vide at 75°C (167°F) for 30 minutes, then strain through a chinois. Add agar-agar, pour into hemispherical molds, and chill. Once set, coat in a 1% sodium alginate bath for 2 minutes to create a thin membrane (reverse spherification).
-
Clarify the Consommé:
- Simmer eel bones, dulse, and kombu in fish stock for 1 hour. Strain, then clarify with egg white (racking method). Reduce by half, add yuzu kosho and xanthan gum. Chill and reserve.
-
Assembly:
- Place a uni custard sphere in a hand-blown glass spoon (or small ceramic dish). Ladle chilled consommé around it. Garnish with diced smoked eel, micro shiso, and gold leaf.
Component 2: Charred Wild Mushroom Tea with Black Garlic Soil & Pine Honeycomb
Unusual Pairing: Charred matsutake mushrooms + black garlic + pine resin honey Techniques: Dehydration, freeze-drying, fat-washing, honeycomb crystallization
Ingredients:
-
For the Mushroom Tea:
- 200g matsutake mushrooms (fresh, from Oregon or Japan)
- 100g chanterelles (foraged or from Pacific Northwest)
- 50g porcini powder (dehydrated and ground)
- 1L mushroom stock (simmered with thyme and bay leaf)
- 10g toasted buckwheat (for umami)
- 5g white miso paste
- 1 smoked cedar plank (for charring)
-
For the Black Garlic Soil:
- 200g black garlic (fermented for 60 days, from Korea or Spain)
- 100g compressed rye bread (baked, dehydrated, and ground)
- 50g toasted hazelnuts (finely chopped)
- 20g activated charcoal powder (food-grade)
- 10g maltodextrin (for texture)
- 5g smoked salt
-
For the Pine Honeycomb:
- 200g raw honey (from pine forest regions, e.g., Turkey or Greece)
- 10g pine resin (food-grade, from Greece)
- 1g sodium bicarbonate (for aeration)
- Edible silver leaf (for shimmer)
Method:
-
Char the Mushrooms:
- Slice matsutake and chanterelles into 1cm-thick pieces. Sear on a smoking cedar plank over high heat until deeply charred. Dehydrate at 60°C (140°F) for 6 hours, then grind into a coarse powder.
-
Infuse the Tea:
- Simmer mushroom stock with porcini powder, buckwheat, and miso for 30 minutes. Strain, then fat-wash with 100g brown butter (melt, infuse for 1 hour, then freeze and strain). Serve in a pre-warmed ceramic teapot with a charred mushroom chip as a lid.
-
Make the Black Garlic Soil:
- Blend black garlic, rye bread, hazelnuts, and charcoal into a fine powder. Mix with maltodextrin and smoked salt. Reserve in an airtight container to maintain crispness.
-
Crystallize the Pine Honeycomb:
- Warm honey with pine resin until dissolved. Whip with sodium bicarbonate until frothy, then pour into a silicone mold. Bake at 150°C (300°F) for 10 minutes until golden. Brush with edible silver leaf.
-
Assembly:
- Mold the black garlic soil into a small "hill" on the plate. Place a quail egg shell (cleaned and filled with mushroom tea) at the base. Rest the pine honeycomb on top like a "rock." Garnish with foraged wood sorrel and frosted violets.
Component 3: Edible Landscape & Interactive Elements
Techniques: Compression, dehydration, aroma diffusion
Ingredients:
- Compressed Rye "Rocks":
- 200g rye bread (baked, compressed in a vacuum bag with beetroot powder and salt)
- Smoked Cedar Spoon:
- Hand-carved cedar spoon, lightly smoked with juniper berries
- Aroma Diffuser:
- Pine needle essential oil (food-safe) + iodine tincture (for ocean scent) in a glass vial under the plate
Method:
-
Shape the "Rocks":
- Cut rye bread into irregular shapes, brush with beetroot powder slurry, and compress in a vacuum bag for 24 hours. Dehydrate at 50°C (122°F) until stone-like.
-
Prepare the Spoon:
- Lightly char a cedar spoon over a flame, then rub with crushed juniper berries. Serve alongside the consommé for stirring.
-
Aroma Diffusion:
- Place a drop of pine oil and iodine tincture on a cotton ball under the plate. The diner’s movement will release the scent as they eat.
Plating & Service Sequence:
-
First Bite (Ocean’s Whisper):
- The consommé spoon is presented on a slate slab with a miniature driftwood stand. The diner stirs the consommé to release the eel’s smoke, then breaks the uni custard with the spoon.
-
Second Act (Forest’s Breath):
- The mushroom tea is poured tableside from the ceramic pot into the quail egg shell. The diner cracks the pine honeycomb over the "soil," letting it drip like sap.
-
Finale (Landscape Interaction):
- The diner is encouraged to crush the rye "rocks" into the soil, releasing a nutty aroma, and to inhale the diffused scents before the last bite.
Sourcing Notes for Specialized Ingredients:
| Ingredient | Source | Substitute (if unavailable) |
|---|---|---|
| Matsutake mushrooms | Foraged & Found Edibles (US) | Porcini or king oyster mushrooms |
| Fermented sea urchin | Catalina Offshore Products (US) | Fresh uni + 24-hour miso fermentation |
| Black garlic | Amazon or Korean markets | Slow-cooked garlic (60°C for 40 days) |
| Pine resin honey | MeliBio (US) or Greek specialty shops | Regular honey + 1% pine essential oil |
| Dulse seaweed | Maine Coast Sea Vegetables | Nori or wakame |
| Smoked cedar plank | Smoking Wood | Applewood + cedar oil |
Why This Dish Belongs in a 3-Star Kitchen:
-
Unusual Pairings with Purpose:
- The eel + uni + kelp trio creates a triple umami bomb, while the mushroom + pine + black garlic evokes a primeval forest. The contrasts (hot/cold, briny/earthy) are deliberate and harmonious.
-
Advanced Techniques:
- Cold smoking, reverse spherification, fat-washing, and aroma diffusion elevate the dish beyond mere flavor—it’s a multi-sensory experience.
-
Plating as Art:
- The edible diorama invites interaction, making the diner an active participant. The smoked spoon and scent diffusion engage touch and smell, not just taste.
-
Narrative Depth:
- The dish tells a story of migration (eel), decay (fermented uni), and rebirth (mushroom mycelium), resonating on an emotional level.
-
Precision & Rarity:
- Ingredients like matsutake, fresh uni, and pine resin honey are seasonal, foraged, or labor-intensive, justifying their place in a 3-star tasting menu.
Final Thought:
This dish is not just food—it’s a fleeting ecosystem on a plate, where each bite reveals another layer of the ocean’s whisper or the forest’s breath. It challenges the diner to slow down, observe, and savor the invisible threads that connect us to nature.
Would you like a wine pairing suggestion to complete the experience? (Hint: A smoked German Riesling or aged Jura Vin Jaune would be transcendent.)
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