Mistral Large 2 vs Gemini 3.1 Pro Preview
Compare Mistral Large 2 by Mistral AI against Gemini 3.1 Pro Preview by Google AI, context windows of 128K vs 1.0M, tested across 18 shared challenges. Updated February 2026.
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Mistral Large 2vsGemini 3.1 Pro Preview
18 challenges
Why Mistral Large 2?
No standout advantages
Why Gemini 3.1 Pro Preview?
2.2x cheaper overall$2.00/M in · $12.00/M out
8.2x more context1.0M
19 months newerFeb 2026
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Mistral Large 2Gemini 3.1 Pro Preview
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Gemini 3.1 Pro Preview
Vote
2 / 18
Generate a Stand-Up Routineconversation
Tests an AI's humor and creative writing ability
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!
Gemini 3.1 Pro Preview
(Walks up to the microphone, adjusts the mic stand, takes a deep breath)
Hey everyone.
I realized recently that I am my own worst enemy. Specifically, when I go to the grocery store.
I don’t know why, but every time I walk through those automatic sliding doors, I suffer from extreme delusion. I walk in saying, "I just need milk." So, I don’t take a shopping cart. I don't even take one of those little hand baskets. Taking a basket is an admission of weakness. I am a grown adult; I can carry a gallon of milk.
Ten minutes later, I am wandering aisle four, sweating, cradling three jars of salsa, a family-sized bag of tortilla chips, a bottle of bleach, and a hot rotisserie chicken. (Mimics awkwardly holding a massive pile of items against his chest). I’m walking through the store looking like I’m rescuing a family of very odd-shaped babies from a burning building. If I drop an onion, it’s gone. It belongs to the store now. I physically cannot bend down to get it without causing a landslide of dairy and poultry.
And then, you finally make it to the front, and you have to face the ultimate test of human patience: The Self-Checkout.
Who designed these things? It’s the only place on earth where you do the company's job for them, for free, and the machine still treats you like you’re pulling off a casino heist.
You scan your first item. Beep. You place it gently in the bag.
(Loud, robotic voice): "UNEXPECTED ITEM IN BAGGING AREA."
It’s a tomato! I just scanned it! The machine literally just acknowledged it! What did it think I was going to put in the bag? A live badger? I’m not trying to launder produce!
So immediately, the giant red light starts flashing above your register. The Siren of Shame. Everyone else in line is looking at you like, "Look at this criminal mastermind trying to steal a single Roma tomato."
Now you have to wait for the one employee who is guarding twelve registers. It’s always a 19-year-old named Tyler. Tyler ambles over, sighs heavily, and types his highly secure, secret nuclear launch code into the screen—which is just 1-1-1-1. He clears the error and looks at you with a mix of pity and absolute disgust.
"You put the bag down too hard, man."
Oh, I'm sorry Tyler. My apologies. I didn't realize I was handling weapons-grade cilantro. I'll be more careful next time I disarm the vegetables.
And the worst part? The absolute worst part is leaving. You paid. You have the receipt. The transaction is legally complete. But there is always that guy standing at the exit doors with a yellow highlighter.
Suddenly, even though I have done absolutely nothing wrong, I forget how to walk like a normal human being. I start walking like a cartoon burglar. (Does an exaggerated, stiff-legged, suspicious walk). I hold the receipt up to my forehead like a search warrant. "Just a guy with his groceries! Nothing to see here, officer!"
Why do I feel guilty? I literally just paid eighteen dollars for cheese, but I’m sweating like I’m smuggling it out in my socks.
Next time, I'm just starving. It's less stressful.
Thank you guys so much, you've been great! Have a good night!
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Mistral Large 2
No content available for this output.
Gemini 3.1 Pro Preview
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.
Mistral Large 2
Gemini 3.1 Pro Preview
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Mistral Large 2
No content available for this output.
Gemini 3.1 Pro Preview
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
Mistral Large 2
No content available for this output.
Gemini 3.1 Pro Preview
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.
Mistral Large 2
No content available for this output.
Gemini 3.1 Pro Preview
No content available for this output.
Vote
8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Mistral Large 2
No content available for this output.
Gemini 3.1 Pro Preview
No content available for this output.
Vote
9 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Mistral Large 2
No content available for this output.
Gemini 3.1 Pro Preview
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.
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.
Gemini 3.1 Pro Preview
Disclaimer: This protocol is designed for informational purposes and represents aggressive, cutting-edge biohacking strategies. It includes potent supplements and intense physiological stressors. Consult with a functional medicine physician before beginning, especially regarding fasting, senolytics, and glucose management.
Here is a comprehensive, 90-day longevity and performance optimization protocol. It is built on the fundamental biohacking principle of pulsing: deliberately cycling between AMPK activation (cellular cleanup, autophagy, longevity) and mTOR activation (muscle growth, hormone optimization, performance).
THE PRE-REQUISITES: DATA & BASELINING (Day 0)
You cannot hack what you do not measure. Before starting, establish your baselines.
- Blood Panel: ApoB, hsCRP, Fasting Insulin, HbA1c, Homocysteine, Free/Total Testosterone, Estradiol, SHBG, DHEA-S, Vitamin D3, Omega-3 Index.
- Biological Age Test: TruDiagnostic or similar epigenetic methylation test.
- Wearables Stack:
- Continuous Glucose Monitor (CGM): Nutrisense or Levels (Goal: Keep post-prandial spikes <30 mg/dL above baseline).
- Oura Ring / Whoop: Track Deep Sleep, REM, and nightly Heart Rate Variability (HRV).
- Garmin / Apple Watch Ultra: Track VO2 Max and Zone 2 training metrics.
MONTH 1: THE RESET (AMPK & Autophagy Focus)
Goal: Clear senescent (zombie) cells, build metabolic flexibility, upregulate mitochondrial density, and reset insulin sensitivity.
1. Dietary Protocol: Cyclic Ketogenic & Intermittent Fasting
- Schedule: 16:8 Time-Restricted Feeding (Eat 12:00 PM – 8:00 PM).
- Macros: 70% Fat, 20% Protein, 10% Net Carbs (Strict Keto Mon-Fri).
- Carb Refeed: Saturday evening (100-150g clean carbs like sweet potato or white rice) to prevent thyroid downregulation and replenish glycogen.
- The Fast: Week 4 includes one 48-hour water and black coffee fast to maximize deep cellular autophagy.
2. Supplement Stack (Month 1)
- Senolytic "Hit-and-Run" Protocol (Mayo Clinic Style): Fisetin (20mg/kg of body weight) + Quercetin (1,000mg) taken for 3 consecutive days only during Week 1 and Week 3. Do not take daily.
- NAD+ Optimization: Liposomal NMN (500mg) or NR (300mg) + Trans-Resveratrol (500mg) taken in the morning with a fat source (e.g., olive oil or yogurt).
- Autophagy Enhancers: Spermidine (1-2mg) at night.
- Foundational: Omega-3 EPA/DHA (3g/day), Vitamin D3/K2 (5,000 IU), Magnesium Breakthrough (Glycinate/Threonate blend at night).
3. Training: Mitochondrial Base Building
- Cardio: 4 days/week of Zone 2 Cardio (45–60 mins). Keep heart rate at [180 - your age] or where you can barely hold a conversation. This builds the mitochondrial base.
- Strength: 2 days/week. Full-body compound movements (Squat, Deadlift, Overhead Press). Moderate weight, 8-10 reps. Focus on form and mobility.
MONTH 2: THE BUILD (mTOR & Cognitive Peak Focus)
Goal: Maximize neurogenesis (BDNF), increase bone density, build lean muscle mass (a primary longevity organ), and optimize hormones.
1. Dietary Protocol: Targeted Ketogenic Diet (TKD) & Protein Overfeeding
- Schedule: Widen eating window to 14:10 to accommodate more protein.
- Macros: Shift to 40% Protein, 40% Fat, 20% Carbs.
- Rule: Consume 1g of high-quality protein per pound of target body weight daily.
- Targeted Carbs: Consume 20-30g of highly glycemic carbs (e.g., dextrose or raw honey) 30 minutes before heavy lifting to fuel explosive output without breaking overall fat adaptation.
2. Supplement Stack (Month 2)
- Pause Senolytics and Spermidine.
- Anabolic/Physical: Creatine Monohydrate (5g/day), Essential Amino Acids (EAAs) intra-workout, Urolithin A (500mg) to upgrade mitochondrial quality (mitophagy) during muscle building.
- Cognitive/Nootropic Stack (Cycle: 5 days on, 2 days off):
- Alpha-GPC (300mg) + Uridine Monophosphate (250mg) for dopamine/acetylcholine synthesis.
- Lion’s Mane Mushroom (Dual-extracted, 1000mg) for NGF and BDNF.
- L-Tyrosine (500mg) pre-workout or pre-deep work.
3. Training: VO2 Max & Hypertrophy
- Cardio (VO2 Max): 2 days/week of Norwegian 4x4 Protocol. 4 minutes at 85-95% max heart rate, followed by 3 minutes active recovery. Repeat 4 times. VO2 Max is the single highest predictor of lifespan.
- Strength: 4 days/week (Upper/Lower split). Heavy progressive overload. 4-6 rep range. Focus on Grip Strength (Farmer's walks) and Leg Strength, both highly correlated with longevity.
MONTH 3: INTEGRATION & RESILIENCE (The Balance)
Goal: Balance mTOR and AMPK, master autonomic nervous system control, and lock in physical adaptations.
1. Dietary Protocol: Fasting Mimicking Diet (FMD) & Mediterranean
- Week 1: Execute a 5-Day Fasting Mimicking Diet (Prolon, or DIY: 800-1100 calories/day, low protein, low carb, high fat). This shrinks organs slightly and stimulates massive stem cell release upon refeeding.
- Weeks 2-4: Transition to a whole-food Mediterranean biohacker diet. Focus on EVOO, wild-caught smash fish (Salmon, Mackerel, Anchovies, Sardines, Herring), and diverse polyphenols.
2. Supplement Stack (Month 3)
- Stress & Cortisol Modulation: Ashwagandha KSM-66 (300mg - cycle 2 weeks on/1 week off), Rhodiola Rosea (200mg morning).
- Glycemic Control: Dihydroberberine (100mg) or Berberine (500mg) taken 20 minutes before the largest carbohydrate meal to mimic the glucose-lowering effects of Metformin without blunting exercise adaptations.
- Continue: NAD+ boosters, Omega-3s, Vitamin D/K2, Magnesium.
3. Training & Recovery: Functional Longevity
- Training: 3 days Strength (maintenance), 2 days Zone 2, 1 day VO2 Max.
- Mobility: Incorporate 2 days of Kinstretch or Functional Range Conditioning (FRC) to bulletproof joints.
DAILY BIOHACKING PROTOCOLS (Applied All 3 Months)
The Morning Routine (Circadian Alignment)
- Light: 10-15 minutes of direct sunlight in your eyes within 30 minutes of waking (sets the circadian clock, boosts morning cortisol peak).
- Hydration: 32oz filtered water + high-quality electrolytes (e.g., LMNT) + 1g Taurine.
- Temperature: 3-minute cold plunge (39°F-45°F) or cold shower. Note: Do NOT do this immediately after strength training in Month 2, as cold blunts mTOR and muscle hypertrophy.
Work/Cognitive Blocks (Stress Resilience & Neurofeedback)
- HRV Training: 10 minutes daily using the HeartMath Inner Balance sensor. Practice resonance frequency breathing (usually 5.5 to 6 breaths per minute) to maximize Heart Rate Variability and vagal tone.
- Neurofeedback: 15 minutes 3x/week using a Muse 2 Headband. Train to increase Alpha brainwaves for relaxed, flow-state focus, reducing beta-wave anxiety.
- Environmental: Use a red-light therapy panel (Joovv or PlatinumLED) for 10 minutes during morning work for mitochondrial cytochrome C oxidase stimulation.
The Evening Routine (Sleep Architecture Optimization)
- Light Hygiene: Wear blue-light blocking glasses (e.g., Ra Optics, TrueDark) 2 hours before bed. Dim all overhead lights.
- Thermal Regulation: Use an Eight Sleep pod or Chilipad. Set to cool down to 60-65°F during the first half of the night to maximize Deep Sleep, slightly warming during the second half for REM.
- Brain Dump & Tape: Mouth taping (SomniFix or 3M micropore tape) to force nasal breathing, reducing sleep apnea micro-arousals and increasing nitric oxide production.
END OF MONTH 3: RE-TEST & ITERATE
On Day 90, repeat the Day 0 blood panel and biological age test.
- Compare your ApoB and hsCRP (inflammation should be near zero).
- Check CGM data to ensure improved glucose clearance.
- Check Oura/Whoop data for an upward trend in baseline HRV and lowered resting heart rate.
Based on the data, adjust the protocol. The ultimate biohack is realizing that the perfect protocol is constantly evolving based on what your biometric data tells you.
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
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:
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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)
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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)
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Garnish:
- Micro shiso and sea aster (foraged coastal greens)
- Gold leaf (edible, 24k)
Method:
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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.
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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).
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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.
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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:
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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)
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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
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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:
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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.
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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.
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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.
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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.
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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:
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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.
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Prepare the Spoon:
- Lightly char a cedar spoon over a flame, then rub with crushed juniper berries. Serve alongside the consommé for stirring.
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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:
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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.
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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.
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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:
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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.
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Advanced Techniques:
- Cold smoking, reverse spherification, fat-washing, and aroma diffusion elevate the dish beyond mere flavor—it’s a multi-sensory experience.
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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.
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Narrative Depth:
- The dish tells a story of migration (eel), decay (fermented uni), and rebirth (mushroom mycelium), resonating on an emotional level.
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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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Dish Title: Symbiosis: The Pine & The Pearl
Conceptual Narrative: Symbiosis is a culinary exploration of the ecotone—the transitional space where the ancient, damp coniferous forest meets the crashing, briny ocean. The dish is built around a highly unusual but chemically harmonious pairing: briny deep-water oysters and high-quality white chocolate, bridged by the resinous, citrus-like terpenes of Douglas Fir and the deep, earthy umami of lacto-fermented Porcini mushrooms. White chocolate (cocoa butter) shares flavor compounds with both caviar and oysters; when its sweetness is dialed back and used as a fat to mount a sauce, it creates an impossibly luxurious mouthfeel that coats the palate, allowing the ocean brine and pine aromas to linger.
Sourcing Notes for Specialized Ingredients
- Gillardeau Oysters: Sourced from the Marennes-Oléron basin in France. Known as the "Rolls-Royce of Oysters," they possess a unique crunch, deep salinity, and a hazelnut finish.
- Douglas Fir Spring Tips: Foraged in early spring when the tips are bright green and soft. They possess notes of grapefruit, rosemary, and pine. (Can be sourced from specialty foragers like Earthy Delights or Mikuni Wild Harvest).
- Sea Grapes (Umibudo): A type of seaweed from Okinawa that looks like tiny clusters of green grapes. They provide a caviar-like "pop" of pure ocean water.
- Valrhona Ivoire 35%: A premier white chocolate that is less sweet and more cocoa-butter forward.
- Tapioca Maltodextrin (N-Zorbit M): A food-grade starch derived from tapioca that turns high-fat liquids into a powder or "soil."
- Oyster Leaf (Mertensia maritima): A micro-herb that astonishingly tastes exactly like a fresh oyster.
The Components
- Douglas Fir-Poached Gillardeau Oyster
- Lacto-Fermented Porcini Glaze
- White Chocolate & Oyster-Liquor Beurre Blanc
- Brown Butter & Pine Nut "Forest Soil"
- Compressed Green Strawberries & Sea Grapes
Detailed Instructions
1. Lacto-Fermented Porcini Glaze (Begin 7 days prior)
- 500g Fresh Porcini mushrooms, cleaned and chopped
- 10g Non-iodized sea salt (exactly 2% of mushroom weight)
- 50ml Filtered water
Technique:
- Vacuum seal the mushrooms, water, and salt. Leave at room temperature (20°C/68°F) for 5-7 days until the bag puffs up and a tangy, earthy aroma develops.
- Open the bag and blend the contents into a fine puree. Pass through a super-bag or fine chinois.
- Transfer the liquid to a saucepan and reduce over low heat until it reaches the consistency of a thick syrup. Transfer to a squeeze bottle.
2. Brown Butter & Pine Nut "Forest Soil"
- 100g Pine nuts, toasted
- 50g Unsalted cultured butter
- 10g Dried porcini mushroom powder
- 40g Tapioca Maltodextrin
- 2g Flaky sea salt (Maldon)
Technique:
- In a saucepan, cook the butter until the milk solids toast and it smells nutty (beurre noisette). Chill until solidified but soft.
- In a food processor, combine the toasted pine nuts, porcini powder, and soft brown butter. Pulse until a paste forms.
- Add the tapioca maltodextrin and salt. Pulse gently until the fat is absorbed and the mixture resembles crumbly, dark forest soil. Store in an airtight container.
3. Compressed Green Strawberries & Sea Grapes
- 4 Unripe green strawberries
- 50ml White balsamic vinegar
- 20ml Water
- 10g Sugar
- 20g Fresh Sea Grapes (Umibudo)
Technique:
- Slice the green strawberries thinly on a mandoline.
- Whisk the white balsamic, water, and sugar until dissolved. Place the strawberries and the liquid into a vacuum bag and compress at 100% to force the pickle into the cellular structure of the fruit. Reserve.
- Gently rinse the sea grapes in cold water for exactly 1 minute to remove excess salt, then place in ice water for 3 minutes to maximize their "crunch." Drain and reserve on paper towels.
4. Douglas Fir-Poached Gillardeau Oyster
- 4 No. 2 Gillardeau Oysters
- 100g Cultured butter
- 20g Fresh Douglas fir tips, gently bruised
Technique:
- Carefully shuck the oysters. Strain their natural liquor through a coffee filter and reserve it for the sauce.
- Rinse the oyster meat gently in a 2% saltwater solution to remove any shell fragments.
- In a small saucepan, melt the butter and add the Douglas fir tips. Hold at 60°C (140°F) for 1 hour to infuse. Strain through a fine mesh sieve.
- To order: Bring the infused butter to exactly 48°C (118°F). Submerge the oysters for exactly 3 minutes. This temperature will not "cook" the oyster, but will gently warm it and slightly firm the proteins while maintaining its raw ocean essence.
5. White Chocolate & Oyster-Liquor Beurre Blanc
- Reserved oyster liquor
- 30ml Dry Vermouth
- 1 Small shallot, finely minced
- 30g Valrhona Ivoire white chocolate, finely chopped
- 10ml Douglas fir infused oil (neutral oil blended with fir tips and strained)
- A few drops of fresh Yuzu juice
Technique:
- In a small saucepan, combine the reserved oyster liquor, vermouth, and shallot. Reduce by two-thirds over medium heat.
- Strain out the shallots and return the liquid to the pan over the lowest possible heat.
- Whisk in the white chocolate piece by piece, emulsifying it into the liquid as you would butter in a traditional beurre blanc. The cocoa butter will thicken the sauce and provide a glossy sheen.
- Season with a few drops of yuzu juice to cut the richness. Ensure the sauce stays warm (around 50°C/122°F); if it boils, the chocolate will split.
Exquisite Plating Presentation
The Canvas: Serve in a bespoke, matte-black ceramic bowl that mimics the texture of a sea-worn stone.
Assembly:
- The Base: Spoon a crescent moon shape of the Porcini & Pine Nut "Forest Soil" along the left side of the bowl.
- The Pearl: Remove the warm, glistening Douglas Fir-Poached Oyster from the butter, dab gently on a paper towel, and place it directly in the center of the bowl, slightly overlapping the soil.
- The Glaze: Using a fine brush, paint a thin, glossy stripe of the Lacto-Fermented Porcini Glaze across the belly of the oyster.
- The Flora: Arrange 3-4 slices of the translucent, Compressed Green Strawberry around the oyster. Drape a single, elegant strand of Sea Grapes over the top of the oyster, allowing it to cascade onto the soil. Place two tiny Oyster Leaves strategically on the soil.
- The Tableside Pour: The dish arrives at the table dry. The server presents a small, heated ceramic pitcher. Before the guest, the server pours the warm White Chocolate & Oyster-Liquor Beurre Blanc into the right side of the bowl.
- The Finish: As a final touch, the server uses a pipette to drop exactly three drops of bright green Douglas Fir Oil into the white pool of the sauce, which instantly splits into beautiful, aromatic green pearls.
How to Eat: The guest is instructed to take a bit of the oyster, drag it through the white chocolate emulsion, and catch a bit of the forest soil and sea grapes in the same bite. The initial hit of sweet/tart green strawberry gives way to the warm, fatty, vanilla-tinged brine of the sauce, finishing with an intense, lingering echo of pine forest and umami.
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