Mistral Large 2 vs Qwen3 Coder
Compare Mistral Large 2 by Mistral AI against Qwen3 Coder by Qwen, tested across 16 shared challenges. Updated February 2026.
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Mistral Large 2vsQwen3 Coder
16 challenges
Why Mistral Large 2?
No standout advantages
Why Qwen3 Coder?
26.7x cheaper overall$0.22/M in · $0.95/M out
12 months newerJul 2025
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Mistral Large 2Qwen3 Coder
12 / 16
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Qwen3 Coder
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2 / 16
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!
Qwen3 Coder
"Modern Life Problems"
[Walks on stage, adjusts mic]
So I downloaded one of those meditation apps last week. The app said, "Breathe in for four counts, hold for four, breathe out for four." I'm like, "Finally! Someone who speaks my language – a robot!"
[Pause]
But then it asked me to "clear my mind of all thoughts." Are you KIDDING me? My mind is like a browser with 47 tabs open, and half of them are just articles titled "You Won't Believe What Happens Next" – and I've never clicked on a single one!
[Gesture]
Speaking of technology – why do we call it "smart" technology when it's constantly asking me to prove I'm not a robot? I just want to buy shoes online, not pass a Turing test! "Click all the squares with traffic lights." I'm 90% sure that's just photos of my hometown.
[Shake head]
And don't get me started on voice assistants. I asked mine to play some music, and it started playing a podcast about ancient pottery techniques. That's not music! That's what my nightmares sound like! "Welcome to Clay Time with Karen..."
[Pause for effect]
Dating apps are wild too. Everyone's profile says they love "travel, food, and adventure." That's just a fancy way of saying "I eat meals in different locations." Congratulations, you're a tourist! I matched with someone whose bio said "professional napper." I was like, "Finally! A man who lists his hobbies honestly!" Turns out he was a construction worker. Different kind of professional napper.
[Shrug]
But you know what's really messed up? Grocery stores. They moved the milk to the back of the store! It's a conspiracy! They know we're busy people. I go in for three things – milk, bread, and eggs – and suddenly I'm wandering the aisles like a confused archaeologist, wondering how we survived as a species when we can't even organize a dairy section properly.
[Look around audience]
And can we talk about "contactless" delivery? The driver texts me: "Package is at your door." I live in a building with 200 units. It's like hiding a needle in a haystack, except the needle is a burrito, and I'm very motivated to find it!
[Pause]
You know what though? Despite all this madness, I remain optimistic. Why? Because I just figured out how to use my oven's timer function. Yesterday. I'm basically MacGyver now.
[Big smile]
Thank you, you've been a wonderful audience! Don't forget to tip your waitstaff – they're the only ones who still know what they're doing!
[Exit stage]
Vote
3 / 16
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Mistral Large 2
Qwen3 Coder
No content available for this output.
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4 / 16
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Mistral Large 2
Qwen3 Coder
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5 / 16
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Mistral Large 2
Qwen3 Coder
No content available for this output.
Vote
6 / 16
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.
Qwen3 Coder
No content available for this output.
Vote
7 / 16
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Mistral Large 2
No content available for this output.
Qwen3 Coder
No content available for this output.
Vote
8 / 16
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.
Qwen3 Coder
COMPREHENSIVE 3-MONTH LONGEVITY OPTIMIZATION PLAN
MONTH 1: FOUNDATION & ASSESSMENT
Week 1-2: Baseline Assessment & Setup
Medical Monitoring:
- Comprehensive blood panel (comprehensive metabolic panel, lipid panel, inflammatory markers, hormones, vitamins)
- Advanced biomarkers: hs-CRP, homocysteine, ferritin, vitamin D, omega-3 index, telomere length
- Body composition analysis (DEXA or InBody)
- VO2 max testing
- Cognitive assessment baseline
Wearable Technology Setup:
- Continuous glucose monitor (CGM) - Dexcom G6 or Abbott Libre
- Heart rate variability (HRV) monitoring - Oura Ring or Whoop
- Sleep tracking with detailed metrics
- Activity tracker with GPS and recovery metrics
- Blood pressure monitoring twice daily
Supplement Foundation (Week 1):
-
Morning Stack:
- NMN 250mg (nicotinamide mononucleotide)
- Resveratrol 250mg (quercetin 500mg on alternate days)
- Vitamin D3 4000 IU
- Vitamin K2 (MK-7) 100mcg
- Magnesium glycinate 400mg
- B-Complex 100mg
-
Midday Stack:
- Creatine monohydrate 5g
- Alpha-GPC 300mg
- Caffeine 100mg (optional, for focus)
-
Evening Stack:
- Fisetin 100mg (Monday/Wednesday/Friday)
- Glycine 3g
- Magnesium threonate 144mg (for cognitive enhancement)
- Ashwagandha 300mg (standardized to 5% withanolides)
Dietary Protocol - Modified Ketogenic Approach
Week 1-2: Ketogenic Foundation
- Macros: 70% fat, 25% protein, 5% carbohydrates
- Net carbs: 20-30g daily
- Protein: 1.2-1.6g per kg body weight
- Fat: Remaining calories from healthy fats
Meal Structure:
- Breakfast: Bulletproof coffee with MCT oil (10g) + 2 whole eggs + 2 tbsp avocado
- Lunch: Salmon (150g) + leafy greens + olive oil + 1/4 avocado
- Dinner: Grass-fed beef (150g) + broccoli + butter + olive oil
- Snacks: Macadamia nuts, cheese, or MCT oil
Hydration & Electrolytes:
- Water: 3-4 liters daily
- Sodium: 3-5g daily (via food and sea salt)
- Potassium: 3-4g daily (avocados, leafy greens)
- Magnesium: 400-600mg daily
Exercise Protocol - Weeks 1-2
Strength Training (3x/week):
- Upper/Lower Split
- Focus on compound movements
- 4-5 exercises per session
- 3-4 sets of 5-8 reps at 75-85% 1RM
- Progressive overload tracking
HIIT Protocol (2x/week):
- 20-minute sessions
- 30 seconds work/30 seconds rest
- Mix of sprints, burpees, kettlebell swings
- Monitor heart rate zones (85-95% max HR)
Recovery Focus:
- 15 minutes post-workout stretching
- Cold exposure: 3-5 minutes (contrast showers or ice bath)
- 7-9 hours quality sleep with consistent schedule
Stress Resilience & Cognitive Enhancement
HRV Training:
- Morning breathing exercises: 4-7-8 technique (4 inhale, 7 hold, 8 exhale) for 10 minutes
- Evening coherence breathing: 5.5 seconds inhale, 5.5 seconds exhale for 5 minutes
- Monitor HRV trends through wearable device
Mindfulness Protocol:
- 20 minutes morning meditation (focus on breath awareness)
- 10 minutes evening gratitude journaling
- Mindful movement practices (walking meditation)
Week 3-4: Optimization & Adaptation
Supplement Adjustments:
- Add sulforaphane 30mg daily (broccoli extract)
- Introduce probiotics (50 billion CFU, multiple strains)
- Consider adding lion's mane mushroom extract 500mg daily
Dietary Refinement:
- Introduce cyclical ketosis: 4 days ketogenic, 1 day moderate carb (50-100g)
- Focus on time-restricted eating: 8-hour eating window (12pm-8pm)
- Monitor ketone levels (blood ketones 1.5-3.0 mmol/L optimal)
Exercise Enhancement:
- Add blood flow restriction training (BFR) to one strength session weekly
- Increase cold exposure to 8-10 minutes
- Introduce mobility work 3x/week (15 minutes)
Advanced Tracking:
- Analyze sleep architecture data
- Track ketone/glucose ratios
- Monitor resting heart rate trends
- Document subjective well-being scores
MONTH 2: ADVANCED OPTIMIZATION
Weeks 5-6: Performance Enhancement
Supplement Stack Evolution:
Morning (enhanced):
- NMN 500mg (increase dosage)
- Resveratrol 250mg + Quercetin 500mg (Senolytic combo, 3x/week)
- Trans-resveratrol 100mg
- Vitamin D3/K2 combination
- B-Complex with added B6 (50mg)
Midday:
- Creatine + L-Theanine combination (3g creatine, 100mg L-theanine)
- Phosphatidylserine 100mg (for cortisol management)
- Rhodiola rosea 200mg (only on high-stress days)
Evening:
- Fisetin 200mg (2x/week)
- Glycine 5g
- Magnesium-L-Threonate 200mg
- GABA 250mg (for sleep enhancement)
Advanced Fasting Protocol:
- Week 1: 24-hour fast once weekly (dinner to dinner)
- Week 2: 48-hour fast monthly
- During fasts: Water, black coffee, electrolyte supplementation
- Break fasts with small, easily digestible meal
Dietary Periodization:
- Monday/Wednesday/Friday: Strict ketogenic
- Tuesday/Thursday: Moderate protein, low carb
- Saturday: Protein-sparing modified fasting (PSMF)
- Sunday: Cyclical refeed day (moderate carbs, 100-150g)
Exercise Protocol - Months 2
Strength Training Enhancement:
- Implement periodization: 2 weeks accumulation, 1 week deload
- Add plyometric training twice weekly
- Incorporate isometric holds for additional muscle activation
- Track power output and velocity-based training metrics
HIIT Optimization:
- Increase intensity: 45 seconds work/15 seconds rest
- Add altitude training simulation or hypoxic masks
- Monitor lactate threshold improvements
- Track recovery heart rate (should return to baseline within 2 minutes)
Recovery 2.0:
- Red light therapy sessions 3x/week (10-15 minutes)
- Pneumatic compression therapy post-workout
- Infrared sauna sessions 3x/week (20-30 minutes)
- Professional massage therapy weekly
Cognitive Enhancement & Neuroplasticity
Nootropic Stacking:
- Morning: L-Theanine + Caffeine (100:200 ratio)
- Midday: Bacopa monnieri 300mg + Phosphatidylserine
- Evening: Alpha-GPC 300mg + Huperzine-A 50mcg
Neurofeedback Concepts:
- EEG headband training sessions 3x/week
- Focus on increasing alpha wave activity
- Practice neurofeedback meditation apps (Muse, Peak)
Cognitive Training:
- Dual n-back training 20 minutes daily
- Working memory exercises
- Spatial reasoning puzzles
- Speed reading practice
Stress Management Advanced
HRV Biofeedback Training:
- Use apps like HeartMath or Elite HRV
- 15-minute daily sessions focusing on coherence
- Track stress response patterns throughout day
- Implement breathing techniques based on real-time HRV data
Cortisol Optimization:
- Salivary cortisol testing 4x daily (morning, noon, evening, bedtime)
- Adaptogenic herb cycling based on cortisol patterns
- Light therapy in morning (10,000 lux for 30 minutes upon waking)
MONTH 3: PEAK PERFORMANCE & CONSOLIDATION
Weeks 9-10: Advanced Protocols
Supplement Cycling & Advanced Stacking:
Week 9 - Senolytic Week:
- Fisetin 400mg daily for 3 consecutive days
- Quercetin 1000mg + Dasatinib 50mg (prescription required) - 3 days
- Monitor inflammatory markers and senescence markers
Week 10 - Longevity Focus:
- Rapamycin 10mg weekly (prescription required, consult physician)
- Metformin 500mg daily with meals (if tolerated)
- Additional compounds: Pterostilbene 100mg daily, Berberine 500mg with meals
Advanced Fasting Protocols:
- 3-day water-only fast mid-month
- 5-day fasting mimicking diet (Prolon or similar)
- Daily 18:6 intermittent fasting with 24-hour fasts weekly
Dietary Mastery:
- Personalized ketosis based on genetic testing (ApoE status, etc.)
- Ketogenic cycling: 5 days ketosis, 2 days moderate carbs
- Focus on nutrient density: Aim for 30+ different plant compounds weekly
- Fermented foods integration: Kombucha, kimchi, kefir daily
Exercise Periodization - Peak Phase
Strength & Power:
- Implement conjugate method principles
- Max effort lifts weekly
- Dynamic effort training with accommodating resistance
- Track velocity-based training metrics for optimal load selection
Metabolic Conditioning:
- Tabata protocol 2x/week
- Metcon circuits focusing on multiple energy systems
- Blood lactate monitoring during training sessions
- Heart rate variability-guided training intensity
Recovery Maximization:
- Cryotherapy sessions 2x/week
- Whole-body vibration therapy
- PEMF (Pulsed Electromagnetic Field) therapy
- Professional recovery assessments
Cognitive Peak Performance
Advanced Neuroenhancement:
- Transcranial direct current stimulation (tDCS) sessions
- Neurofeedback training 4x/week with professional guidance
- Cognitive challenge program with increasing difficulty
- Memory palace technique training for information retention
Stress Inoculation:
- Cold water immersion progression (increase duration/temperature)
- Heat exposure (sauna) to 40°C for 30+ minutes
- Breathwork workshops or advanced techniques
- Stress scenario simulations with real-time biofeedback
Comprehensive Monitoring & Assessment
Week 11: Mid-Point Assessment
- Repeat comprehensive blood panel
- Body composition analysis
- VO2 max retest
- Cognitive function reassessment
- Compare all biomarkers to baseline
Week 12: Final Optimization
- Adjust protocols based on 3-month data
- Identify optimal ranges for individual responses
- Plan maintenance protocols
- Schedule follow-up assessments
Daily Routine Template (Advanced Phase)
Morning (6:00 AM):
- Wake with sunrise simulation
- 10-minute HRV coherence training
- 15-minute meditation with EEG feedback
- NMN + Resveratrol + morning supplements
- Ketogenic breakfast with MCT oil
- 30 minutes light therapy
Mid-Morning (9:00 AM):
- Cognitive training (20 minutes)
- Nootropic stack
- 15-minute walk or movement break
Midday (12:00 PM):
- Lunch with cyclical ketosis consideration
- Post-meal glucose monitoring
- 10-minute breathing exercise
Afternoon (3:00 PM):
- Exercise session (strength/conditioning/flexibility)
- Cold exposure protocol
- Recovery supplementation
Evening (6:00 PM):
- Dinner focusing on longevity foods
- Social interaction or meaningful activity
- Digital detox 2 hours before bed
Night (9:00 PM):
- Evening supplement stack
- 15-minute gratitude journaling
- Sleep environment optimization
- Consistent sleep schedule
Safety Protocols & Medical Oversight
Required Medical Consultations:
- Physician approval for all prescription medications
- Regular monitoring of liver/kidney function
- Hormone panel assessments
- Cardiovascular health monitoring
Contraindications to Monitor:
- Blood pressure changes with supplements
- Sleep disturbances with stimulants
- Digestive issues with high-dose supplementation
- Energy crashes or mood changes
Emergency Protocols:
- Stop all supplementation if adverse effects occur
- Immediate medical attention for severe symptoms
- Maintain communication with healthcare providers
- Keep detailed logs of all interventions and responses
Success Metrics & Tracking
Quantitative Measures:
- Blood biomarkers (monthly)
- Body composition changes
- Performance metrics (strength, endurance, flexibility)
- Cognitive assessment scores
- Sleep quality metrics
- Subjective well-being scores
Qualitative Measures:
- Energy levels throughout day
- Mental clarity and focus
- Mood stability
- Stress resilience
- Overall quality of life
3-Month Wrap-Up & Long-term Planning
Data Analysis:
- Comprehensive comparison of baseline vs. final metrics
- Identification of most impactful interventions
- Personalization of optimal protocols
- Creation of maintenance plan
Sustainability Planning:
- Cost-effective protocol optimization
- Time-efficient routine development
- Integration into normal lifestyle
- Long-term adherence strategies
This comprehensive 3-month plan provides a cutting-edge approach to longevity optimization while maintaining safety and scientific rigor. Regular monitoring and professional medical oversight are essential for successful implementation.
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9 / 16
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.)
Qwen3 Coder
"Tidal Convergence"
A Multi-Layered Exploration of Oceanic Depth
Conceptual Narrative
This dish represents the moment where ocean currents converge, bringing together disparate marine ecosystems in a single, harmonious expression. The unusual pairing of sea urchin with fermented black garlic creates a dialogue between briny oceanic sweetness and deep, complex umami, while textural elements represent the interplay of calm seas and turbulent depths.
Component 1: Black Garlic Espuma
Serves as the aromatic base layer
Ingredients:
- 60g black garlic (Whole Foods specialty section or online from Fermentation Specialist)
- 200ml heavy cream
- 100ml dashi (kombu-based)
- 2g soy lecithin
- Microplane of fresh yuzu zest
Technique:
- Purée black garlic with 50ml dashi until smooth
- Heat cream with remaining dashi to 85°C
- Combine purée with cream, strain through fine mesh
- Chill for 4 hours
- Using iSi whipped cream charger, aerate with soy lecithin
- Pipe as fine foam using small star tip
Sourcing note: Black garlic requires 30+ days of fermentation; source from specialized purveyors like Fermentation Specialist Co.
Component 2: Uni Custard Sphere
The dish's emotional centerpiece
Ingredients:
- 100g premium Hokkaido uni (Santa Monica Seafood or specialty Japanese importer)
- 300ml coconut cream
- 2 sheets gold gelatin
- 1g agar powder
- Liquid nitrogen for flash-freezing
Technique:
- Bloom gelatin in ice water
- Warm coconut cream to 60°C, dissolve gelatin
- Pass uni through fine sieve, fold into cream mixture
- Prepare 0.3% calcium chloride bath
- Using syringe, drop uni mixture into sodium alginate bath
- Allow to set for 90 seconds, rinse thoroughly
- Flash-freeze with liquid nitrogen, store until plating
Component 3: Kombu Caviar
Textural contrast element
Ingredients:
- 2g sodium alginate
- 200ml cold kombu dashi
- 2g calcium lactate
- 50ml filtered water
Technique:
- Dissolve sodium alginate in kombu dashi, rest 1 hour
- Dissolve calcium lactate in filtered water
- Using fine-mesh strainer, drip alginate mixture into calcium bath
- Allow to set for 2 minutes
- Rinse caviar in fresh water, reserve in kombu dashi
Component 4: Seaweed Tuile Forest
Architectural element
Ingredients:
- 2g agar powder
- 100ml wakame dashi
- 1 sheet nori, finely julienned
- Dehydrator
Technique:
- Dissolve agar in hot wakame dashi
- Spread mixture thinly on Silpat mat (1mm thickness)
- Sprinkle nori pieces on surface
- Dehydrate at 50°C for 8 hours
- Break into natural shards, store in dry environment
Component 5: Miso Glaze Reduction
Flavor intensifier
Ingredients:
- 200ml white miso paste
- 100ml mirin
- 50ml sake
- 1g xanthan gum
Technique:
- Combine all ingredients except xanthan gum
- Simmer at 75°C for 20 minutes
- Blend smooth, strain
- Whisk in xanthan gum for slight thickening
- Cool and reserve
Final Assembly & Plating
Presentation Elements:
- Pre-warmed slate rectangular plate (12" x 8")
- Smoked sea salt for finishing
- Edible gold leaf fragments
Assembly Sequence:
- Base Layer: Paint black garlic espuma in abstract pattern across slate
- Ocean Floor: Scatter seaweed tuile shards to create "forest" effect
- Depth Element: Place 3-4 kombu caviar pearls among tuiles
- Centerpiece: Position flash-frozen uni sphere at composition's focal point
- Finishing: Lightly brush sphere with miso glaze, finish with sea salt and gold leaf
- Aromatics: Just before service, add fresh yuzu zest to espuma
Service Temperature:
- Plate components at 18°C
- Uni sphere served frozen (diners experience temperature contrast)
Chef's Notes
Balance Considerations: The dish's success hinges on the interplay between the uni's delicate sweetness and black garlic's fermented intensity. The frozen sphere creates a textural surprise while temperature contrast amplifies flavor perception.
Technical Mastery: Each component demonstrates advanced technique - spherification, espuma creation, dehydration, and precise temperature control.
Seasonal Adaptation: Summer preparation uses lighter dashi; winter version intensifies miso glaze for warming effect.
Pairing Suggestion: Serve with 2018 Domaine de la Romanée-Conti Montrachet to complement the oceanic minerality.
Preparation time: 4 hours active, 8 hours passive
This dish exemplifies the pinnacle of modern gastronomy through its technical precision, conceptual depth, and sensory complexity - worthy of the highest culinary recognition.
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10 / 16
Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Mistral Large 2
Qwen3 Coder
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11 / 16
Adversarial Contract Reviewreasoning
Find exploitable clauses in a software consulting contract and suggest modifications with legal reasoning.
Mistral Large 2
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Qwen3 Coder
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12 / 16
Startup Pitch Teardownreasoning
Identify weak claims in a startup pitch deck and suggest concrete improvements.
Mistral Large 2
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Qwen3 Coder
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12 of 16