Mistral Large 2 vs Mistral Medium 3
Compare Mistral Large 2 and Mistral Medium 3, both from Mistral AI, context windows of 128K vs 131K, tested across 18 shared challenges. Updated February 2026.
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Mistral Large 2vsMistral Medium 3
18 challenges
Why Mistral Large 2?
No standout advantages
Why Mistral Medium 3?
12.9x cheaper overall$0.40/M in · $2.00/M out
10 months newerMay 2025
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Mistral Large 2Mistral Medium 3
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Mistral Medium 3
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!
Mistral Medium 3
You ever notice how life is just a series of scams we all agree to pretend are normal?
Like, when you're a kid, adults are always like, "Just wait until you're older—you'll love paying bills!" And you're like, "Yeah, sure, paying bills sounds awesome." Then you grow up, and suddenly you're Googling "how to survive on ramen and hope."
And don't even get me started on grocery shopping. You go in for milk and eggs, and somehow you leave with a $15 jar of artisanal pickles because they were "on sale." Like, no, Karen, I didn't need gourmet pickles—I needed to afford rent this month.
And why do we even have to pretend we know what we're doing? Like, at work, someone asks, "Hey, can you handle this project?" And you're like, "Absolutely!" Meanwhile, inside, you're screaming, "I DON'T KNOW HOW TO OPEN EXCEL!"
And dating? Oh man. Dating is just two people lying to each other until one of them gets too tired. "Oh yeah, I love hiking!" No, you don't. You love sitting on your couch watching Netflix while eating cereal straight from the box. That's not hiking—that's survival.
And then there's social media. You ever see someone post a picture with the caption "Living my best life!" and it's just them holding a coffee cup? Bro, that's not living your best life—that's caffeine dependency. We all know you took that picture after crying in the shower for 20 minutes.
But the biggest scam? "Self-care." "Just take a bath with candles!" Oh wow, yeah, because nothing says relaxation like sitting in scalding water while worrying about whether you left the stove on.
At the end of the day, we're all just out here faking it. And that's fine. Because if you're not a little lost, you're not doing it right.
Thanks, you've been great. Remember: If anyone tells you they have it all figured out, they're lying. And also, sell me their secrets.
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Mistral Large 2
Mistral Medium 3
Vote
4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Mistral Large 2
Mistral Medium 3
Couldn't render this response
This model didn't return a displayable web page for this challenge.
View raw output
# Super Mario Bros. Interactive Level
Here's a self-contained HTML page that recreates a classic Super Mario Bros. level with interactive elements. It includes Mario's movement, jumping, coin collection, enemy interactions, and a simple physics system.
```html
<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Super Mario Bros. Level</title>
<style>
body {
margin: 0;
padding: 0;
overflow: hidden;
background-color: #6b8cff;
font-family: 'Press Start 2P', cursive;
user-select: none;
}
#game-container {
position: relative;
width: 100vw;
height: 100vh;
overflow: hidden;
}
#game-canvas {
background-color: #6b8cff;
display: block;
}
#hud {
position: absolute;
top: 10px;
left: 10px;
color: white;
font-size: 16px;
text-shadow: 2px 2px 4px rgba(0, 0, 0, 0.5);
background-color: rgba(0, 0, 0, 0.3);
padding: 5px 10px;
border-radius: 5px;
}
#start-screen {
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 100%;
background-color: rgba(0, 0, 0, 0.7);
display: flex;
flex-direction: column;
justify-content: center;
align-items: center;
color: white;
text-align: center;
z-index: 10;
}
#start-screen h1 {
font-size: 48px;
margin-bottom: 20px;
text-shadow: 3px 3px 6px rgba(0, 0, 0, 0.5);
}
#start-screen p {
font-size: 20px;
margin-bottom: 30px;
}
#start-button {
padding: 10px 20px;
font-size: 20px;
background-color: #ff0000;
color: white;
border: none;
border-radius: 5px;
cursor: pointer;
box-shadow: 0 0 10px rgba(255, 0, 0, 0.5);
transition: transform 0.2s;
}
#start-button:hover {
transform: scale(1.05);
}
#game-over-screen {
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 100%;
background-color: rgba(0, 0, 0, 0.7);
display: none;
flex-direction: column;
justify-content: center;
align-items: center;
color: white;
text-align: center;
z-index: 10;
}
#game-over-screen h1 {
font-size: 48px;
margin-bottom: 20px;
text-shadow: 3px 3px 6px rgba(0, 0, 0, 0.5);
}
#game-over-screen p {
font-size: 20px;
margin-bottom: 30px;
}
#restart-button {
padding: 10px 20px;
font-size: 20px;
background-color: #ff0000;
color: white;
border: none;
border-radius: 5px;
cursor: pointer;
box-shadow: 0 0 10px rgba(255, 0, 0, 0.5);
transition: transform 0.2s;
}
#restart-button:hover {
transform: scale(1.05);
}
#win-screen {
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 100%;
background-color: rgba(0, 0, 0, 0.7);
display: none;
flex-direction: column;
justify-content: center;
align-items: center;
color: white;
text-align: center;
z-index: 10;
}
#win-screen h1 {
font-size: 48px;Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Mistral Large 2
Mistral Medium 3
Vote
6 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Mistral Large 2
Mistral Medium 3
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
Mistral Medium 3
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
Here’s a simple, delicious, and creative savory dish using just 7 common pantry ingredients—no fresh produce required!
"Golden Crispy Chickpea & Tomato Skillet"
A warm, spiced, and satisfying one-pan dish with crispy chickpeas, tangy tomatoes, and a hint of smoky sweetness. Perfect as a side, snack, or light meal!
Ingredients (7 total):
- 1 (15 oz) can chickpeas (drained, rinsed, and patted very dry)
- 1 (14.5 oz) can diced tomatoes (or crushed tomatoes)
- 2 tbsp olive oil (or any neutral oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika (or regular paprika)
- ½ tsp salt (adjust to taste)
- 1 tbsp honey (or brown sugar/maple syrup)
(Optional garnish: dried parsley or red pepper flakes if you have them!)
Instructions:
-
Crisp the chickpeas:
- Heat 1 tbsp oil in a large skillet over medium-high heat.
- Add the dried chickpeas and cook for 8–10 minutes, stirring occasionally, until golden and crispy. (They’ll soften slightly but should have a crunch!)
- Sprinkle with ½ tsp salt and ½ tsp garlic powder, then transfer to a bowl and set aside.
-
Simmer the tomatoes:
- In the same skillet, add the remaining 1 tbsp oil and the diced tomatoes (with juices).
- Stir in smoked paprika, remaining ½ tsp garlic powder, and honey.
- Simmer for 5–7 minutes until slightly thickened, stirring occasionally.
-
Combine & serve:
- Return the crispy chickpeas to the skillet and toss to coat in the tomato sauce.
- Cook for 1–2 more minutes to let flavors meld.
- Taste and adjust salt if needed.
-
Serve warm!
- Eat as-is, or pair with crackers, bread, or rice if you have them.
Time Breakdown:
- Prep time: 5 minutes (draining chickpeas + measuring spices)
- Cook time: 15 minutes
- Total time: 20 minutes
Why It Works:
- Crispy chickpeas add texture and protein.
- Smoked paprika + honey balance smoky, sweet, and tangy flavors.
- Canned tomatoes bring moisture and depth without fresh ingredients.
- One-pan = easy cleanup!
Variations (if you have extras):
- Add a pinch of cumin or chili flakes for heat.
- Stir in a spoonful of peanut butter for creaminess (trust me!).
- Top with grated Parmesan or feta if available.
Mistral Medium 3
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.
Mistral Medium 3
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.
Mistral Medium 3
3-Month Advanced Longevity & Performance Optimization Plan for Biohackers
This plan integrates cutting-edge longevity science, performance optimization, and biohacking strategies to enhance physical, cognitive, and metabolic health. The protocol includes advanced supplementation, dietary interventions, exercise programming, stress resilience techniques, and wearable tracking for real-time optimization.
Phase 1: Foundation & Assessment (Weeks 1-4)
1. Baseline Assessment & Biomarker Tracking
- Advanced Blood Panel:
- Full metabolic panel, lipid profile, HbA1c, fasting insulin, hs-CRP, homocysteine, vitamin D, magnesium, omega-3 index, testosterone, cortisol, thyroid panel.
- Optional: Telomere length, epigenetic age (Horvath clock), microbiome analysis.
- Wearable & Continuous Monitoring:
- Oura Ring / Whoop Strap (sleep, HRV, recovery, activity)
- Continuous Glucose Monitor (CGM) (Nutrisense, Levels) – Track glycemic variability.
- HRV & Neurofeedback Training (HeartMath, Muse Headband)
- VO2 Max & Body Composition (DEXA scan, InBody)
2. Dietary Protocol: Metabolic Flexibility & Autophagy
- Primary Diet: Cyclical Ketogenic Diet (CKD) + Time-Restricted Eating (TRE)
- 5 days ketogenic (20-50g net carbs), 2 days targeted carb refeed (100-150g carbs post-workout).
- Macros: 60-70% fat, 20-25% protein, 5-10% carbs (adjust based on CGM data).
- Fasting Protocol:
- Daily: 16:8 fasting (eating window 12-8 PM).
- Weekly: 24-hour fast (once per week, e.g., Sunday dinner to Monday dinner).
- Food Quality:
- High-fat sources: Avocado, olive oil, MCT oil, grass-fed butter, fatty fish.
- Protein: Grass-fed beef, wild-caught fish, collagen peptides, organ meats.
- Carbs (on refeed days): Sweet potatoes, berries, white rice, honey.
- Avoid: Seed oils, processed foods, artificial sweeteners (except stevia/erythritol).
3. Supplement Stack (Phase 1 – Adaptation & Mitochondrial Support)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN + Resveratrol | 500mg NMN + 250mg Resveratrol | Morning | NAD+ boost, sirtuin activation |
| Berberine | 500mg | 2x/day (with meals) | Glucose metabolism, AMPK activation |
| Alpha-Lipoic Acid | 300mg | Morning | Mitochondrial support, glucose uptake |
| PQQ + CoQ10 | 20mg PQQ + 100mg CoQ10 | Morning | Mitochondrial biogenesis |
| Magnesium L-Threonate | 2g | Night | Cognitive function, sleep |
| Omega-3 (EPA/DHA) | 2g EPA + 1g DHA | Morning | Anti-inflammatory, brain health |
| Collagen Peptides | 20g | Post-workout | Joint & skin health |
| Electrolytes (Na/K/Mg) | As needed | During fasting | Prevent muscle cramps |
4. Exercise Protocol (Phase 1 – Adaptation & Strength Foundation)
- Strength Training (4x/week):
- Upper/Lower Split (Compound lifts: Squat, Deadlift, Bench, Pull-ups)
- Rep Ranges: 3-5 reps (strength) + 8-12 reps (hypertrophy)
- Zone 2 Cardio (3x/week): 45-60 min at 60-70% max HR (fat adaptation).
- HIIT (1x/week): 10-15 min (e.g., sprints, battle ropes).
- Recovery: Cold exposure (10 min post-workout), red light therapy (10 min daily).
5. Stress Resilience & Sleep Optimization
- HRV Training (Daily): 10 min HeartMath coherence breathing.
- Neurofeedback (3x/week): Muse Headband for alpha/theta wave training.
- Sleep Protocol:
- Wind-down: Blue light blocker (TrueDark) + 1mg melatonin (if needed).
- Sleep Environment: 65°F, blackout curtains, white noise.
Phase 2: Optimization & Performance (Weeks 5-8)
1. Dietary Adjustments: Enhanced Autophagy & Performance
- Introduce Protein Cycling: 1.2g/kg protein on training days, 0.8g/kg on rest days.
- Incorporate Exogenous Ketones (Ketone Esters) on high-intensity days.
- Expand Fasting: 18:6 fasting + 36-hour fast (once every 2 weeks).
2. Advanced Supplement Stack (Phase 2 – Performance & Longevity)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| Fisetin | 500mg | 2x/week (fasting days) | Senolytic, autophagy |
| Spermidine | 5mg | Night | Autophagy, longevity |
| Creatine Monohydrate | 5g | Post-workout | Strength, cognitive function |
| Lion’s Mane | 1g | Morning | Neurogenesis |
| Apigenin | 50mg | Night | Sleep, neuroprotection |
| NAC | 600mg | Morning | Glutathione support |
3. Exercise Protocol (Phase 2 – Strength & Power)
- Strength Training (5x/week): Shift to 5/3/1 protocol for progressive overload.
- HIIT (2x/week): Increase to 20 min (e.g., sled pushes, bike sprints).
- Zone 2 Cardio (2x/week): 60-90 min (fat adaptation).
- Recovery: Hyperbaric oxygen therapy (HBOT) 1x/week, PEMF therapy.
4. Advanced Stress Resilience
- Cold Thermogenesis: 10 min ice baths (3x/week).
- Sauna Protocol: 20 min at 170°F (3x/week) for heat shock proteins.
- Vagus Nerve Stimulation: Humming, gargling, cold showers.
Phase 3: Peak Performance & Longevity (Weeks 9-12)
1. Dietary Refinement: Metabolic Mastery
- Introduce Carnivore Days (1x/week): Zero-carb, high-fat for deep ketosis.
- CGM-Guided Carb Cycling: Adjust carb intake based on glucose response.
- Advanced Fasting: 48-hour fast (once per month).
2. Elite Supplement Stack (Phase 3 – Peak Optimization)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| Rapamycin (Everolimus) | 5mg | 1x/week (under medical supervision) | mTOR inhibition |
| Metformin | 500mg | 2x/day (if insulin resistant) | Glucose control |
| Taurine | 1g | 2x/day | Longevity, mitochondrial support |
| Lithium Orotate | 5mg | Night | Neuroprotection |
| Shilajit | 500mg | Morning | Mitochondrial energy |
3. Exercise Protocol (Phase 3 – Peak Performance)
- Strength Training: Westside Barbell Conjugate Method (max effort + dynamic effort days).
- HIIT: Tabata Protocol (20 sec on, 10 sec off x 8 rounds).
- Zone 2 Cardio: MAF Training (180-age HR for endurance).
- Recovery: Cryotherapy (3 min at -110°C, 1x/week).
4. Advanced Recovery & Longevity
- Stem Cell Activation: Hyperbaric Oxygen Therapy (HBOT) 2x/week.
- Red Light Therapy (RLT): 10 min daily (660nm + 850nm).
- Neurofeedback: 40Hz Gamma Wave Entrainment (cognitive enhancement).
Final Notes & Adjustments
- Biomarker Retesting: Repeat blood work at the end of Month 3.
- Personalization: Adjust based on CGM, HRV, and sleep data.
- Future Optimization: Consider peptide therapy (BPC-157, CJC-1295) and exosome therapy for advanced regeneration.
This plan is designed for maximum longevity, metabolic flexibility, and peak performance while minimizing oxidative stress and inflammation. Track progress meticulously and adjust based on biomarkers and wearable data.
Would you like any modifications based on specific goals (e.g., muscle gain vs. fat loss)?
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:
-
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.)
Mistral Medium 3
Dish Name: "Ethereal Abyss" – A Symphony of Land and Sea
Conceptual Narrative: This dish is a poetic exploration of contrast—earth and ocean, smoke and clarity, warmth and chill. It juxtaposes the umami depth of aged beef with the delicate sweetness of sea urchin, bound by a smoky, fermented broth that evokes the primordial essence of both land and sea. The dish is designed to evoke the sensation of standing at the edge of a volcanic coastline, where the heat of the earth meets the cool embrace of the tide.
Components:
- 48-Hour Dry-Aged Wagyu Beef Tartare (with fermented barley miso and smoked bone marrow gelée)
- Hokkaido Uni (Sea Urchin) Mousse (with yuzu-infused crème fraîche)
- Charred Leek Ash & Black Garlic Purée (for earthy depth)
- Smoked Dashi Consommé (clarified with agar-agar, infused with lapsang souchong tea)
- Crispy Buckwheat Tuile (for texture contrast)
- Edible "Sea Foam" (made from kombu and sake lees)
- Microgreens & Foraged Herbs (sea aster, oxalis, and bronze fennel)
Detailed Instructions:
1. 48-Hour Dry-Aged Wagyu Beef Tartare
Ingredients:
- 200g A5 Wagyu beef (trimmed of excess fat, dry-aged in a controlled environment)
- 10g fermented barley miso (house-made or sourced from a Japanese specialty producer)
- 5g smoked bone marrow gelée (rendered bone marrow, smoked with cherry wood, set with agar)
- 3g finely grated wasabi root
- 1g grated Perigord black truffle
- Maldon sea salt, to taste
Method:
- Dry-age the Wagyu beef in a temperature-controlled chamber (3°C, 75% humidity) for 48 hours to intensify flavor.
- Hand-chop the beef with a santoku knife to maintain texture.
- Gently fold in the fermented barley miso, smoked bone marrow gelée, wasabi, and truffle.
- Season lightly with Maldon salt and keep chilled until plating.
2. Hokkaido Uni Mousse
Ingredients:
- 50g fresh Hokkaido uni (sea urchin)
- 30g crème fraîche (infused with yuzu zest for 24 hours)
- 2g agar-agar (for stabilization)
- 1g white soy sauce
Method:
- Pass the uni through a fine tamis to create a smooth purée.
- Whip the yuzu-infused crème fraîche to soft peaks.
- Bloom the agar-agar in cold water, melt gently, and fold into the uni purée.
- Fold in the crème fraîche and white soy sauce.
- Pipe into a spherical mold and chill until set.
3. Charred Leek Ash & Black Garlic Purée
Ingredients:
- 2 leeks (charred over binchotan until blackened)
- 10g black garlic (fermented for 30 days)
- 5g xanthan gum (for stability)
- 10g cultured butter
Method:
- Char the leeks completely, then dehydrate at 60°C for 12 hours.
- Grind into a fine ash using a spice grinder.
- Blend black garlic with butter and xanthan gum until silky.
- Reserve leek ash for garnish.
4. Smoked Dashi Consommé
Ingredients:
- 1L kombu dashi (first extraction, cold-brewed)
- 5g lapsang souchong tea (smoked over oak)
- 2g agar-agar (for clarification)
Method:
- Infuse the dashi with lapsang souchong tea at 60°C for 2 hours.
- Clarify using agar-agar: dissolve agar in hot dashi, chill, then strain through cheesecloth.
- Smoke the clarified consommé lightly with applewood before serving.
5. Crispy Buckwheat Tuile
Ingredients:
- 50g buckwheat flour
- 20g butter
- 10g honey
- Pinch of sea salt
Method:
- Mix ingredients into a thin batter, spread on a Silpat, and bake at 160°C until golden.
- Shape immediately into delicate shards while warm.
Plating & Presentation:
- Base Layer: Smear the black garlic purée in a fluid motion across a custom ceramic plate (glazed with volcanic ash for texture).
- Protein: Place a quenelle of the Wagyu tartare slightly off-center.
- Uni Mousse: Position the uni sphere adjacent to the tartare, creating a visual dialogue between land and sea.
- Consommé: Pour the smoked dashi tableside from a heated porcelain pitcher, allowing it to pool around the components.
- Garnishes: Dust with leek ash, place the buckwheat tuile at an angle, and add microgreens for freshness.
- Final Touch: Use a pipette to add dots of sea foam around the plate.
Sourcing Notes:
- Hokkaido Uni: Must be sourced from a trusted supplier (e.g., Kyoto Fish Market) for peak freshness.
- Fermented Barley Miso: Can be made in-house or sourced from Mitsua Foods.
- Lapsang Souchong Tea: Mariage Frères offers a high-quality smoked variety.
Why This Dish Deserves 3 Stars:
- Unusual Pairing: The marriage of aged beef and sea urchin is unexpected yet harmonious.
- Advanced Techniques: Dry-aging, agar clarification, and smoking consommé require precision.
- Sensory Journey: The dish evolves from smoky and earthy to bright and oceanic.
- Artistry: The plating resembles an abstract seascape, with each element purposefully placed.
This dish is not just a meal—it’s an experience, a fleeting moment of culinary transcendence.
Vote
12 / 18
Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Mistral Large 2
Mistral Medium 3
Vote
12 of 18