Mistral Large 2 vs OpenAI o3
Compare Mistral Large 2 by Mistral AI against OpenAI o3 by OpenAI, tested across 18 shared challenges. Updated February 2026.
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Mistral Large 2vsOpenAI o3
18 challenges
Why Mistral Large 2?
1.6x cheaper overall$8.00/M in · $24.00/M out
Why OpenAI o3?
9 months newerApr 2025
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Mistral Large 2OpenAI o3
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
OpenAI o3
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!
OpenAI o3
(Spotlight comes up, mic squeals once.)
Hey everyone! Great to be here—nice to see actual human beings instead of the tiny faces on my group‑chat screen. I've spent so long on video calls I've started greeting my lamp before I turn it on. "Hey Karen, love that glow, girl."
So, I finally bought one of those smart speakers. I thought it would make me feel like Iron Man. Instead I feel like I adopted a very unmotivated intern. I'm like, "Play upbeat music," and it replies, "Here's a three‑hour podcast on the history of spoons." I asked it to remind me to work out; it waited until 11:59 p.m. and whispered, "You up?" My smart speaker is basically every guy I dated in college.
Speaking of relationships, I recently tried a dating app that lets you record a short audio bio. That's great, because if there's one thing more awkward than texting a stranger, it's leaving them a voicemail. Some guy said, "I'm looking for someone spontaneous." So I spontaneously unmatched him. Then I matched with a guy who listed his hobbies as "finance" and "manifesting." Congratulations, sir, you just invented prayer with extra steps.
Let's talk wellness culture. Everyone's drinking celery juice now. Celery is 95 percent water and 5 percent sadness. People swear it detoxes you. From what, joy? I tried a juice cleanse once. Day one, I'm like, "I feel so light!" Day two, I'm Googling the legal definition of cannibalism while staring at my roommate. Day three, I'd trade my social security number for a cracker.
I joined a yoga class to "center myself." First pose, the instructor says, "Just let your thoughts drift away." Great, because the only thought I have is, "Did I leave the stove on?" By the time I remember I don't even own a stove, class is over. The instructor thanks us for "sharing our practice." Ma'am, if you saw what went on in my head, you'd call an exorcist, not thank me.
Has anyone tried online grocery delivery? The substitutions are wild. I ordered quinoa; they sent me birdseed and a note that said, "Hope this works!" I asked for toilet paper; they delivered a single roll labeled "party streamer." At this point I'm convinced the store is just a guy named Todd making runs to a gas station. Now airlines are weighing passengers to "optimize fuel efficiency." Fantastic. Nothing like stepping on a scale in front of 150 strangers so the plane can save twelve dollars on kerosene. Watch, they'll start charging for emotional baggage: "Ma'am, that childhood trauma is gonna be an extra forty‑five bucks."
Before I go, quick life tip: when your phone tells you your screen time was up 30 percent last week, don't feel guilty. Just flip it around. "Wow, I was SO popular my phone worried about me." Self‑care is all branding, folks.
You've been awesome—give it up for yourselves, and remember, if life hands you lemons, ask for the receipt and buy wine instead. 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
OpenAI o3
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
OpenAI o3
No content available for this output.
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Mistral Large 2
OpenAI o3
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
OpenAI o3
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
OpenAI o3
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.
OpenAI o3
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.
OpenAI o3
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.
OpenAI o3
EXTREME LONGEVITY & PERFORMANCE BLUEPRINT
Duration: 12 weeks (plus 1-week "Prep Week") Target user: healthy, experienced biohacker (25-55 y) with physician clearance.
Legal/medical disclaimer: Educational only. Obtain individualized medical guidance before implementing prescription drugs, high-dose supplements, extreme diets, or intense training.
0. PREP WEEK (Day-7 → 0)
A. Baseline Testing
- Blood/urine: CBC, CMP, apoB, NMR lipoprotein panel, hs-CRP, Lp-PLA2, fasting insulin, HOMA-IR, A1c, OGTT, IGF-1, thyroid panel, DHEA-S, free/total T, estradiol, cortisol AM/PM, ferritin, homocysteine, B12, folate, 25-OH-D, RBC Mg, Omega-3 Index, comprehensive amino-acid panel.
- Omics: TruDiagnostic (GrimAge), TrueAge PACE, microbiome (Viome or Onegevity), gut permeability (zonulin), metabolomics (Nutriplex).
- Body/fitness: DEXA, VO₂max (gas-exchange treadmill), resting RQ (caloric partitioning), 1RM squat/bench/deadlift, vertical jump.
- Neurocog: CNS Vital Signs or Cambridge Brain Sciences battery.
- Wearable baselines: 7-day average HRV, RHR, sleep stages (Oura or WHOOP), continuous glucose (Levels or Dexcom G7), blood pressure (Withings BPM).
B. Hardware Setup
- Oura Ring Gen3 or WHOOP 4.0 (sleep, HRV)
- Garmin Fenix 7 or Apple Watch Ultra (VO₂, SPO₂, ECG)
- Supersapiens/Levels CGM + transdermal patch keeper.
- Muse S v2 (EEG neurofeedback)
- EliteHRV CorSense (morning HRV)
- Lumen or Breezing (metabolic substrate)
- Kaatsu C3 (BFR), PowerDot 2.0 (NMES recovery)
- Infrared sauna (Clearlight) & 3 °C ice-barrel.
C. Supplement Inventory (pharmaceutically tested brands)
See stack section for quantities.
1. MASTER CALENDAR OVERVIEW
Month 1 (Weeks 1-4): "METABOLIC RESET"
Goal: shift to fat-adapted state, improve insulin sensitivity, build aerobic base.
Month 2 (Weeks 5-8): "MITOCHONDRIAL & AUTOPHAGY PHASE"
Goal: up-regulate mitochondrial biogenesis, deep cellular cleanup, initiate senolytic pulses.
Month 3 (Weeks 9-12): "HORMETIC PERFORMANCE AMPLIFICATION"
Goal: reintroduce strategic carbohydrates, peak strength & VO₂, reinforce stress-resilience.
Weekly template (modifiable by HRV/sleep scores) shown later.
2. DIETARY & FASTING PROTOCOL
Macros are calories-adjusted to maintain ~10 % caloric deficit (body-fat ≥15 %) or isocaloric (≤12 %). Track with Cronometer, linked to wearables.
Month 1 – Therapeutic Ketogenic (TKD)
- 65 % fat / 25 % protein / 10 % net carbs (<25 g).
- Time-restricted feeding (TRF) 18:6 (e.g., 12 pm-6 pm).
- Electrolyte support: 4 g Na, 1 g K, 400 mg Mg per day.
- Daily polyphenol targets: 1 T cacao nibs, 2 T EVOO, 1 cup blueberries (fits 10 % carbs).
Month 2 – Autophagy-Enhanced Cyclical Keto
- Baseline still keto 5 days/week; introduce 1 carb refeed (150-200 g low-GI) post-leg day.
- Fasting scheme:
- 24 h water-only fast weekly (Sunday dinner → Monday dinner).
- One 48 h fast during Week 7 (with electrolytes + green tea).
- Protein 1.8 g/kg LBM except fasting days (≤1 g/kg).
- Add 10–15 g collagen peptides + 50 mg vitamin C peri-training for connective tissue.
Month 3 – Targeted Keto with Performance Carbs
- 55 % fat / 25 % protein / 20 % carbs (100–120 g) on strength days. Non-training days revert to Month 1 macros.
- Pre-workout carb timing: 30 g cluster-dextrin + 5 g creatine 30 min prior heavy/HIIT sessions.
- Maintain 16:8 TRF; skip breakfast if overnight HRV < baseline.
Micronutrient pillars (daily):
- Omega-3 (EPA ≥1.8 g, DHA ≥1.2 g)
- Choline 550 mg (pastured eggs or 1 g Alpha GPC)
- K 2 (MK-7) 200 µg + D 3 (5,000 IU adjust to serum 50-70 ng/ml)
- Lithium orotate 1 mg (neuroprotection)
3. FASTIDIOUS SUPPLEMENT STACK & CYCLING
Key = (M)orning, (P)re-workout, (E)vening. Always take with physician approval, especially Rx items.
| Category | Compound | Dose & Timing | Cycle | Notes |
|---|---|---|---|---|
| Daily Core (Weeks 1-12) | NMN + Resveratrol | 1,000 mg (M) + 500 mg (with 5g EVOO) | Weeks 1-12 | NAD⁺ axis |
| Spermidine | 1 mg (M) | Weeks 1-12 | autophagy | |
| Omega-3 TG oil | 3 g combined EPA/DHA (M) | Weeks 1-12 | ||
| Magnesium L-threonate | 2 g (E) | Weeks 1-12 | brain, sleep | |
| Creatine monohydrate | 5 g (P) | Weeks 1-12 | strength & cognition | |
| PQQ + CoQ10 (ubiquinol) | 20 mg + 200 mg (M) | Weeks 1-12 | mitochondrial | |
| Glycine + NAC | 3 g + 600 mg (E) | Weeks 1-12 | glutathione system | |
| Rhodiola R | 400 mg (M) | Weeks 1-12 | adaptogen | |
| Multi-strain spore probiotic (Bacillus) | 10⁹ CFU (E) | Weeks 1-12 | ||
| Cognitive/Nootropic Stack (cycled 5 days on / 2 off) | L-Theanine + Organic caffeine | 200 mg + 100 mg (M) | 5 days on / 2 off | |
| Lion's Mane extract | 1 g (M) | 5 days on / 2 off | ||
| Bacopa monnieri | 320 mg (E) | 5 days on / 2 off | ||
| Mitochondrial Booster Pulse (Weeks 5-8) | ALCAR + Alpha-lipoic acid | 1 g + 300 mg (P) | Weeks 5-8 (4 weeks only) | to avoid tolerance |
| Senolytic "Weekend Blitz" (End of Weeks 6 & 10) | Fisetin | 1,500 mg BID | Day 1-2 (End Wk 6 & 10) | (48h concomitant fast) |
| Quercetin phytosome | 500 mg BID | Day 1-2 (End Wk 6 & 10) | (48h concomitant fast) | |
| Piperlongumine | 10 mg BID | Day 1-2 (End Wk 6 & 10) | (48h concomitant fast) | |
| (Optional/Prescription Tier – physician monitored) | Rapamycin | 5 mg orally once every 7-10 days | Begin Week 5 | physician monitored |
| Low-dose naltrexone | 3 mg nightly | immune modulation; physician monitored | ||
| Dasatinib | 100 mg day 1 of senolytic weekend | Weeks 6 & 10 | physician monitored |
Cycle Cessations
- Stop NMN and Resveratrol during each senolytic weekend (potential interference).
- Deload caffeine completely Week 7.
4. TRAINING PROGRAM
Use autoregulation: If morning HRV > baseline and sleep > 85 Oura score → proceed. If −10 % drop HRV or subjective fatigue ≥7/10 → scale to active recovery.
WEEKLY SKELETON
- Mon: Strength (Upper) + Sauna
- Tue: Zone-2 Cardio + Core
- Wed: HIIT + Mobility
- Thu: Strength (Lower) + BFR Finish + Cold-plunge
- Fri: Yoga / Breath / Red-light + Optional easy swim
- Sat: Sprint/Power (track or rower) + Neurofeedback
- Sun: Off or Nature Hike (≤60 % max HR)
DETAILS
A. Strength (M1 emphasis technique, M2 hypertrophy, M3 maximal)
- Compound lifts 4×/week alternating push/pull/lower.
- Scheme Month 1: 3×8-10 @ 70 % 1RM.
- Scheme Month 2: 4×6-8 @ 75-80 %, last set rest-pause.
- Scheme Month 3: 5×3-5 @ 85-90 %; includes cluster sets.
- Blood-flow restriction (Kaatsu) finisher 2×/week: 30-15-15 protocol on arms/quads.
- Velocity tracker (Vitruve) to ensure bar speed 0.6-0.8 m/s.
B. Endurance
- Zone-2: 45-60 min @ 65-75 % HRmax, nasal breathing only. Use Maffetone HR cap = 180 − age.
- HIIT: 10×1-min 95 % HRmax / 75 s easy; or 6×3-min 90 % HRmax / 3-min rest (Week 9 onwards).
- Sprint day: 6×60 m all-out with full walking recovery. If indoor rower: 8×250 m.
C. Mobility & Recovery
- Daily 15-min joint CARs (FRC); 2×/week 60-min yoga.
- Sauna: 3 × 20 min 80-90 °C, with 5-min cold shower between rounds (heat-shock proteins).
- Cold immersion: 2-3×/wk 3-min at 3-5 °C (brown-fat activation).
- Sleep routine: blue-blockers 90 min pre-bed, chiliPAD 18 °C, 0.2 mg sublingual melatonin only during trans-meridian travel.
5. STRESS-RESILIENCE & NEUROLOGICAL TRAINING
| Tool | Protocol | Goal / Evidence |
|---|---|---|
| HRV Biofeedback (Inner Balance or EliteHRV) | - Morning: 2-min orthostatic HRV capture.- Evening: 10-min resonance breathing at personal frequency (5.5–6 breaths/min). | Goal: LF/HF > 1.0 and RMSSD ↑10 % vs baseline by Week 12. |
| Neurofeedback | - Muse S 4-sessions/week, 15 min "calm" protocol. Adjust threshold weekly to maintain 60-70 % success.- Add Gamma-peak training Week 9. | (for cognitive speed) |
| Breathwork Periodization | - Week 1-4: Box breathing 4-4-4-4, 10 min post-work.- Week 5-8: Wim Hof 3 rounds post-cold-plunge.- Week 9-12: CO₂ tolerance ladders (O₂ Advantage). | (aiming for Bolt score ≥ 60 s) |
| Psycho-social | - Daily 3-item gratitude journal.- Weekly 2-hour "deep-work" block in nature. | (evidence for immune improvement)(lower DMN activity) |
6. ADVANCED TRACKING & FEEDBACK LOOPS
Daily Dashboard (Notion or Excel) auto-import via API:
- Sleep (total, REM, SWS)
- HRV (RMSSD)
- RHR
- Waking glucose & CGM 24-h mean / standard deviation
- Training load (TSS or Strain)
- Subjective: energy, mood, soreness (1-10)
- Core body temperature (Fora IR20)
Algorithmic adjustments:
- HRV −15 % & sleep <6 h → cancel HIIT, perform Zone-2 or breathwork only.
- CGM >140 mg/dL for >15 min post-meal → reduce next carb portion by 20 %, add 15-min walk.
Monthly Lab Re-tests (end Weeks 4, 8, 12)
Focus: apoB, hs-CRP, fasting insulin, IGF-1, testosterone, liver enzymes. Modify supplements accordingly.
7. WEEK-BY-WEEK SNAPSHOT (abbreviated)
- Week 1: Keto induction; electrolytes ↑; strength technique; HRV baseline.
- Week 2: Introduce sauna; Muse sessions start.
- Week 3: First 24-h fast; Zone-2 volume +10 %.
- Week 4: Lab #1; adjust macros; deload strength (60 % volume).
- Week 5: Add ALCAR stack; start Rapamycin if chosen.
- Week 6: Senolytic Weekend #1 + 48 h fast.
- Week 7: Caffeine deload; 48 h fast mid-week.
- Week 8: Lab #2; VO₂max test; add hill sprints.
- Week 9: Carb refeeds 2×/wk; maximal strength phase.
- Week 10: Senolytic Weekend #2.
- Week 11: Cold exposure frequency ↑; HRV resonance breathing down-shift to 4.5 breaths/min.
- Week 12: Final labs, DEXA, VO₂max, cognitive battery; compile delta vs baseline, set next-quarter goals.
8. EXIT METRICS (target deltas)
- VO₂max +10-15 %
- 1RM squat +7-10 %
- HRV RMSSD +15-20 %
- ApoB <70 mg/dL
- Fasting insulin <5 µU/mL
- DNAm GrimAge Δ ≥ -0.8 years (12-week rate)
- Body-fat −2-4 % with lean mass maintained
- Cognitive battery composite +5-8 %
- Subjective energy ≥8/10 on ≥80 % of days
9. CONTINUITY
At Week 13 decide:
- Maintain cyclical keto or shift to Mediterranean low-glycemic.
- Continue Rapamycin 6-week blocks, then doctor reassess.
- Rotate senolytics every 3 months (e.g., add curcumin-piperine, EGCG).
- Re-periodize training (e.g., focus on skill sport or endurance race).
Remember: Data-driven iteration + physician partnership > any single "hack". May your biomarkers—and life span—trend ever upward.
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.)
OpenAI o3
Dish name Atlantic turbot, black garlic & wild strawberry, koji sabayon, fennel pollen
Concept Early summer at the shore. The fish stands for the sea. Wild strawberries mark the first fruit of the woods behind the dunes. Black garlic shows time and patience. Koji ties land and sea with deep umami. The dish tastes sweet, sour, salty, and softly bitter, all in one clean bite.
Components (serves 4 tasting portions)
| # | Item | Key techniques |
|---|---|---|
| 1 | Turbot medallions | low-temperature butter poach |
| 2 | Black garlic–strawberry lacquer | vacuum infusion, reduction |
| 3 | Fermented strawberry beurre blanc | lacto-ferment, classic sauce finish |
| 4 | Koji sabayon foam | rapid iSi espuma |
| 5 | Fennel bulb “accordion” | compressed pickling, torching |
| 6 | Strawberry leather shards | dehydration |
| 7 | Black garlic soil | freeze-dry, blitz |
| 8 | Fennel-top chlorophyll oil | blanch-blend-clarify |
1. Turbot
- Skin a 400 g center loin.
- Pin-bone, portion into four 40 g cylinders.
- Warm 200 g beurre monté to 54 °C, add 1 g fennel pollen.
- Poach fish 8 min; hold in butter until plating.
Note: Use day-boat turbot; call your fishmonger two days ahead.
2. Black garlic–strawberry lacquer
- Blend 60 g peeled black garlic + 80 g ripe wild strawberry.
- Vacuum-seal with 20 g sake; infuse 1 h at 50 °C in water bath.
- Reduce mixture in small pan to a light syrup.
- Brush onto fish just before service.
3. Fermented strawberry beurre blanc
- Pack 300 g halved strawberries with 1.5 % salt in jar; vent daily; 3 days at 22 °C.
- Strain 100 ml ferment liquid.
- Sweat 20 g shallot in 5 g butter; add liquid; reduce by half.
- Mount with 80 g cold diced butter.
- Season with a drop of rice vinegar; keep warm (55 °C).
4. Koji sabayon foam
- Blend 60 g koji rice with 120 ml light fish stock; steep 20 min, strain.
- Whisk 3 egg yolks + 50 ml koji stock over 72 °C bain-marie to light ribbons.
- Fold in 40 ml cream.
- Pass, charge in 0.5 L iSi with 1 N₂O. Hold at 60 °C.
5. Fennel bulb “accordion”
- Trim baby fennel; slice 1 mm even sheets.
- Pickle brine: 3 % salt, 3 % sugar, equal rice vinegar/water.
- Vacuum-compress sheets in brine 30 min.
- Drain, roll into tight coils, skewer.
- Torch until edges char.
6. Strawberry leather shards
- Blend 150 g strawberry purée + 8 g glucose.
- Spread 1 mm thick on silicone mat.
- Dry 6 h at 60 °C.
- Snap into random shards.
7. Black garlic soil
- Freeze-dry 40 g black garlic overnight.
- Pulse with 5 g toasted panko to crumbs.
8. Fennel-top chlorophyll oil
- Blanch 30 g fennel fronds 10 s, chill.
- Blend with 100 ml grapeseed oil 2 min.
- Hang in coffee filter 1 h; keep green oil.
Plating (top-down view)
- Center: turbot medallion, lacquer side up.
- Left rim: 15 ml beurre blanc pool.
- Right side: upright fennel accordion.
- Across fish: two quick passes of chlorophyll oil.
- On fish: one press of warm koji foam (coin-size).
- Scatter: three strawberry leather shards at varying heights.
- Dust: pinch of black garlic soil along beurre blanc edge.
- Finish with single wild strawberry half and a fennel pollen flake.
Serve immediately, 48 °C core temp.
Sourcing notes
- Wild strawberries: In season late spring. If foraging, choose pesticide-free areas; else order “fraises des bois” from specialty produce suppliers.
- Black garlic: Buy aged bulbs from Korean or Japanese markets; quality matters—look for intact cloves, slight sheen.
- Koji rice: Refrigerated packs from Japanese grocery or online ingredient houses. Keep frozen until use.
- Fennel pollen: Small tins from spice merchants; a little goes far.
- iSi charger, chamber vacuum, freeze-dryer: Standard in high-end kitchens; rent if needed.
Narrative to tell guests
“Today’s plate joins the coast and the forest on the first warm day of summer. Turbot carries clean ocean notes. A glaze of long-aged garlic and the season’s first wild berries bridges sweet and umami. Koji adds quiet depth, like low tide. Charred fennel recalls beach bonfires, while bright green oil shows new growth. Every element is simple on its own; together they paint one concise thought—time, place, and patience on a single fork.”
Vote
12 / 18
Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Mistral Large 2
OpenAI o3
Vote
12 of 18