Mistral Large 2 vs Qwen3 Coder Plus
Compare Mistral Large 2 by Mistral AI against Qwen3 Coder Plus by Qwen, context windows of 128K vs 128K, tested across 18 shared challenges. Updated February 2026.
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Mistral Large 2vsQwen3 Coder Plus
18 challenges
Why Mistral Large 2?
No standout advantages
Why Qwen3 Coder Plus?
5.2x cheaper overall$1.00/M in · $5.00/M out
14 months newerSep 2025
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Mistral Large 2Qwen3 Coder Plus
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Qwen3 Coder Plus
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!
Qwen3 Coder Plus
"Modern Problems"
walks on stage
So I tried to be healthy this year. I downloaded one of those fitness apps that tracks your steps. Apparently, walking to the fridge 47 times a day doesn't count as "cardio." Who knew? The app gave me a notification: "You walked 235 steps today. Pathetic." Thanks, Karen. I know my life's a disappointment.
takes a sip of water
I love how we've outsourced all our basic human functions to technology. My phone knows I'm sad before I do. It's like, "Hey, you've been staring at the same email for three hours. Want to order sushi?" Yes, phone. Yes I do. How did you know I was emotionally constipated?
mimics phone
My smart home is smarter than me. I say "Alexa, turn on the lights" and she's like, "Did you mean: how to fix your life?" The thermostat judges my shower habits. "Dave, you took a 23-minute shower. The environment is dying." Sorry, thermostat! I was processing trauma!
paces
Dating apps are wild. My profile says I'm "adventurous" because I once ordered Thai food without looking at the spice level. It was a medium. I cried for twenty minutes. But hey, I finished it – that's commitment! My matches are like, "I love hiking and yoga." Cool, Karen. I love naps and not returning phone calls. We're all just making it up as we go.
shakes head
Social media's the best, right? I posted a picture of my breakfast and got more validation than my entire college career. "This avocado toast looks amazing!" Thank you, stranger from Idaho. Finally, someone recognizes my culinary achievements. Three likes. I've never felt more seen.
mimes taking a photo
Kids today are so advanced. My nephew's six years old and he's already better at technology than I am. I asked him to help me connect to WiFi and he fixed my marriage in the process. "Uncle Dave, you and Aunt Sarah haven't talked in two weeks. That's the real connection problem."
looks around
I tried meditation. Sat there for ten minutes thinking about everything I need to do. The app was like, "Find your inner peace." I found my inner panic attack instead. Much more familiar territory.
shrugs
You know what the real problem is? We're all pretending we have it together while scrolling through other people's highlight reels. Everyone's posting about their perfect lives while secretly eating cereal for dinner again. We're all Dave. We're all just Daves, trying to look good in phone cameras and failing.
takes a bow
Thank you, you've been a wonderful audience. Don't forget to like and subscribe to your local comedian!
exits
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Mistral Large 2
No content available for this output.
Qwen3 Coder Plus
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
Qwen3 Coder Plus
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Mistral Large 2
Qwen3 Coder Plus
No content available for this output.
Vote
6 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Mistral Large 2
No content available for this output.
Qwen3 Coder Plus
No content available for this output.
Vote
7 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Mistral Large 2
No content available for this output.
Qwen3 Coder Plus
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.
Qwen3 Coder Plus
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.
Qwen3 Coder Plus
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.
Qwen3 Coder Plus
90-Day Advanced Biohacking Longevity Protocol
Overview & Disclaimers
This is an experimental protocol for educational purposes. Consult healthcare providers before implementation. Monitor biomarkers continuously.
MONTH 1: FOUNDATIONAL OPTIMIZATION
Week 1-2: Baseline Establishment
Dietary Foundation
Keto-Mediterranean Hybrid
- Macros: 70% fat, 25% protein, 5% carbs (30-50g net carbs/day)
- Foods: Wild-caught fatty fish, grass-fed meats, olive oil, MCT oil, leafy greens, avocados
- Meal Timing: 16:8 intermittent fasting (12pm-8pm window)
Supplement Stack Phase 1
Morning Protocol (7am)
- NMN: 250mg + Resveratrol 100mg (enhanced absorption)
- PQQ: 20mg
- Lion's Mane: 1000mg
- Ashwagandha: 300mg (KSM-66)
Afternoon Protocol (1pm)
- Creatine Monohydrate: 5g
- Magnesium Threonate: 400mg
- CoQ10 (Ubiquinol): 200mg
Evening Protocol (7pm)
- Melatonin: 0.5mg
- Glycine: 3g
Exercise Protocol
Monday/Wednesday/Friday - Strength Training
- Compound movements: Squats, deadlifts, presses
- Volume: 3x6-8 reps at 75-85% 1RM
- Focus: Progressive overload
Tuesday/Thursday - HIIT
- 5x3 minute intervals at 85-90% max HR
- 2-minute recovery between sets
- Total session: 25 minutes
Saturday/Sunday - Recovery
- Yoga flow 30 minutes
- Walking 30-45 minutes at conversational pace
Wearable Monitoring Setup
- Primary: Oura Ring (sleep, HRV, temperature)
- Secondary: Polar H10 chest strap for HRV precision
- Sleep tracking: Consistent bedtime 10pm, wake 6am
- HRV baseline: Establish 7-day average
Week 3-4: Optimization Phase
Advanced Fasting Protocol
Time-Restricted Eating Evolution
- Transition to 18:6 (12pm-6pm) window
- Add one 24-hour fast Sunday (water only after dinner Saturday)
Supplement Stack Enhancement
Morning additions (cycle every 3rd day):
- Berberine: 500mg (glucose optimization)
- EGCG: 400mg (green tea extract)
Afternoon refinements:
- Add Rhodiola Rosea: 200mg (adaptogen support)
- DHA: 1000mg (brain health)
Exercise Intensification
Strength: Increase to 4x sessions weekly HIIT: Add blood flow restriction (BFR) training once weekly Recovery: Sauna sessions 2x weekly, 20 minutes at 180°F
MONTH 2: PERFORMANCE ACCELERATION
Week 5-6: Metabolic Flexibility
Cyclical Ketogenic Approach
- Monday-Wednesday-Friday: Strict keto (under 20g carbs)
- Tuesday-Thursday: Carb backloading (sweet potatoes, berries post-workout)
- Weekend: Moderate keto with targeted carbs around exercise
Advanced Supplement Cycling
Days 1-10 of each cycle: Morning:
- NMN: 300mg
- NAC: 600mg (glutathione precursor)
- Bacopa: 300mg (cognitive enhancement)
Afternoon:
- Phosphatidylserine: 300mg (stress response)
- L-Theanine: 200mg + Caffeine: 100mg (timing: 1 hour before afternoon workout)
Days 11-20:
- Reduce NMN to 250mg
- Add Sulforaphane: 15mg (Nrf2 activation)
- Curcumin: 500mg with piperine
Performance Metrics Tracking
- VO2 Max: Monthly testing via wearable algorithms
- Power Output: Track watts/kg during HIIT
- Reaction Time: Daily 5-minute cognitive tests
- Body Composition: DEXA scan at month end
Week 7-8: Peak Adaptation
Fasting Protocol Advancement
5:2 Modified Protocol
- Monday/Wednesday/Friday: Regular schedule
- Tuesday/Thursday: 16-hour fasts
- Saturday: 24-hour fast
- Sunday: Moderate feeding window (10am-6pm)
Exercise Periodization
Week 7: Volume emphasis (higher reps, lighter weights) Week 8: Intensity focus (lower reps, heavier weights)
New Addition - Cold Exposure:
- Ice baths: 3x weekly, 3 minutes at 50-55°F
- Contrast showers: 30 seconds hot/cold x 3 cycles
Cognitive Enhancement Stack
Morning (on training days only):
- Modafinil alternatives: L-Tyrosine 500mg + Rhodiola 200mg
- Timing: 30 minutes pre-workout
MONTH 3: INTEGRATION & OPTIMIZATION
Week 9-10: Precision Tuning
Personalized Nutrition Based on Month 1-2 Data
- Adjust carb timing based on insulin sensitivity patterns
- Optimize omega-3:omega-6 ratio through food choices
- Caloric intake fine-tuning based on body composition changes
Advanced Supplementation Strategy
Metformin Alternative Protocol (consult physician):
- Berberine: 500mg TID with meals
- α-Lipoic Acid: 600mg daily (morning)
Longevity Compounds:
- Rapamycin mimetics (resveratrol + pterostilbene combination)
- Urolithin A: 500mg daily (mitophagy support)
Exercise Optimization
Performance Testing Week:
- 1RM testing for major lifts
- VO2 max re-assessment
- Power endurance evaluation
New Modalities:
- Vibrating platform training: 10 minutes daily
- Blood flow restriction: 2x weekly during low-intensity cardio
Week 11-12: Maintenance & Sustainability
Reduced Fasting Schedule
- Maintain 16:8 as base
- One 24-hour fast weekly
- Focus on circadian rhythm optimization
Refined Supplement Protocol
Maintenance Stack:
- NMN: 250mg daily (reduce from peak)
- Core longevity compounds: Metformin alternative, NAC, PQQ
- Cognitive support: Maintain Lion's Mane, add Noopept 10mg alternate days
Lifestyle Integration
Stress Inoculation Training:
- Daily 10-minute HRV biofeedback using HeartMath or similar
- Weekly cold exposure maintenance (2x week)
- Meditation tracking with EEG headband (if available)
DAILY TRACKING PROTOCOL
Morning Metrics (Upon Waking)
- Weight and body fat percentage
- Resting heart rate and HRV
- Subjective energy level (1-10 scale)
- Sleep quality score
Throughout Day
- Continuous glucose monitor readings (if available)
- Activity calories and steps
- Hydration levels
- Mood and cognitive function
Evening Review
- Sleep efficiency and deep sleep % (from Oura)
- Next-day planning and stress assessment
- Supplementation compliance check
WEEKLY ASSESSMENTS
Biomarker Panel (Monthly)
- Complete metabolic panel
- Lipid profile
- Inflammatory markers (CRP, IL-6)
- Hormone levels (testosterone, cortisol, DHEA)
- Vitamin D, B12, folate
- Omega-3 index
- HbA1c
Performance Tests (Bi-weekly)
- Grip strength measurement
- Vertical jump height
- Reaction time tests
- Memory recall exercises
SAFETY PROTOCOLS
Warning Signs (Discontinue Program)
- Persistent fatigue despite adequate sleep
- Elevated resting heart rate >5 consecutive days
- Significant mood disturbances
- Gastrointestinal issues lasting >3 days
Medical Monitoring
- Physician consultation before starting
- Emergency contact readily available
- Regular check-ins with healthcare provider
- Immediate cessation if adverse reactions occur
SUCCESS METRICS (90-Day Targets)
Physical Markers
- Body fat reduction: 2-4%
- Strength increases: 10-15% in major lifts
- VO2 max improvement: 5-8%
- Fasting glucose: <90 mg/dL
Cognitive Indicators
- Processing speed improvement: 10-15%
- Working memory enhancement: Measurable gains
- Mood stability: Consistent positive scores
Physiological Measures
- Morning HRV increase: >70 ms average
- Deep sleep improvement: >1.5 hours nightly
- Inflammation markers decrease: CRP <1.0 mg/L
Note: This protocol represents the cutting edge of biohacking but carries inherent risks. Individual responses vary significantly. Always prioritize safety over optimization and maintain regular medical supervision throughout the program.
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Mistral Large 2
Michelin 3-Star Dish: "Ocean’s Whisper & Forest’s Breath"
Conceptual Narrative: This dish is a poetic dialogue between two seemingly disparate ecosystems—the ocean’s depths and the forest floor—united through texture, temperature, and memory. The "Ocean’s Whisper" represents the briny, umami-rich essence of the sea, embodied in a smoked eel and kelp consommé with fermented sea urchin custard, while the "Forest’s Breath" evokes the earthy, aromatic soul of the woods through charred wild mushroom tea, black garlic soil, and pine-infused honeycomb. The dish is a meditation on transience: the eel’s journey from river to sea mirrors the fleeting nature of flavor, while the mushrooms’ mycelial network symbolizes hidden connections beneath the surface.
The plating is a living diorama—a miniature landscape where edible "rocks" (compressed rye bread) cradle "tide pools" of consommé, and "moss" (microgreens and edible flowers) sprouts from a "forest floor" of black garlic soil. The diner is invited to interact with the dish, using a smoked cedar spoon to stir the consommé and release its aroma, or breaking the honeycomb to drizzle its nectar like morning dew.
Component 1: Smoked Eel & Kelp Consommé with Fermented Sea Urchin Custard
Unusual Pairing: Cold-smoked eel + fermented sea urchin (uni) + dulse seaweed Techniques: Cold smoking, sous-vide fermentation, consommé clarification, spherification (reverse)
Ingredients:
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For the Consommé:
- 500g fresh eel (sourced from sustainable fisheries, e.g., Dutch or Japanese eel)
- 100g dulse seaweed (dried, from Maine or Iceland)
- 50g kombu (first-grade, from Hokkaido)
- 2L fish stock (made from eel bones, fennel, and white wine)
- 100g fermented sea urchin (see below)
- 1 egg white (for clarification)
- 1 tsp yuzu kosho (Japanese citrus-chili paste)
- 0.5g xanthan gum (for body)
- Smoking wood: Applewood + cedar chips (3:1 ratio)
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For the Fermented Sea Urchin Custard:
- 200g fresh sea urchin (from Hokkaido or Santa Barbara)
- 100g heavy cream (cultured, 48-hour ferment)
- 2 egg yolks
- 10g sugar
- 2g salt
- 1g agar-agar (for set)
- 0.5g sodium alginate (for spherification)
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Garnish:
- Micro shiso and sea aster (foraged coastal greens)
- Gold leaf (edible, 24k)
Method:
-
Cold-Smoke the Eel:
- Fillet the eel into 1cm-thick strips. Cure in 3% salt + 2% sugar for 2 hours, then cold-smoke at 20°C (68°F) for 4 hours with applewood and cedar. Reserve half for consommé; dice the other half for garnish.
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Ferment the Sea Urchin:
- Blend fresh uni with cream, yolks, sugar, and salt. Sous-vide at 75°C (167°F) for 30 minutes, then strain through a chinois. Add agar-agar, pour into hemispherical molds, and chill. Once set, coat in a 1% sodium alginate bath for 2 minutes to create a thin membrane (reverse spherification).
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Clarify the Consommé:
- Simmer eel bones, dulse, and kombu in fish stock for 1 hour. Strain, then clarify with egg white (racking method). Reduce by half, add yuzu kosho and xanthan gum. Chill and reserve.
-
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)
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For the Black Garlic Soil:
- 200g black garlic (fermented for 60 days, from Korea or Spain)
- 100g compressed rye bread (baked, dehydrated, and ground)
- 50g toasted hazelnuts (finely chopped)
- 20g activated charcoal powder (food-grade)
- 10g maltodextrin (for texture)
- 5g smoked salt
-
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.
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Infuse the Tea:
- Simmer mushroom stock with porcini powder, buckwheat, and miso for 30 minutes. Strain, then fat-wash with 100g brown butter (melt, infuse for 1 hour, then freeze and strain). Serve in a pre-warmed ceramic teapot with a charred mushroom chip as a lid.
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Make the Black Garlic Soil:
- Blend black garlic, rye bread, hazelnuts, and charcoal into a fine powder. Mix with maltodextrin and smoked salt. Reserve in an airtight container to maintain crispness.
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Crystallize the Pine Honeycomb:
- Warm honey with pine resin until dissolved. Whip with sodium bicarbonate until frothy, then pour into a silicone mold. Bake at 150°C (300°F) for 10 minutes until golden. Brush with edible silver leaf.
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Assembly:
- Mold the black garlic soil into a small "hill" on the plate. Place a quail egg shell (cleaned and filled with mushroom tea) at the base. Rest the pine honeycomb on top like a "rock." Garnish with foraged wood sorrel and frosted violets.
Component 3: Edible Landscape & Interactive Elements
Techniques: Compression, dehydration, aroma diffusion
Ingredients:
- Compressed Rye "Rocks":
- 200g rye bread (baked, compressed in a vacuum bag with beetroot powder and salt)
- Smoked Cedar Spoon:
- Hand-carved cedar spoon, lightly smoked with juniper berries
- Aroma Diffuser:
- Pine needle essential oil (food-safe) + iodine tincture (for ocean scent) in a glass vial under the plate
Method:
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Shape the "Rocks":
- Cut rye bread into irregular shapes, brush with beetroot powder slurry, and compress in a vacuum bag for 24 hours. Dehydrate at 50°C (122°F) until stone-like.
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Prepare the Spoon:
- Lightly char a cedar spoon over a flame, then rub with crushed juniper berries. Serve alongside the consommé for stirring.
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Aroma Diffusion:
- Place a drop of pine oil and iodine tincture on a cotton ball under the plate. The diner’s movement will release the scent as they eat.
Plating & Service Sequence:
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First Bite (Ocean’s Whisper):
- The consommé spoon is presented on a slate slab with a miniature driftwood stand. The diner stirs the consommé to release the eel’s smoke, then breaks the uni custard with the spoon.
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Second Act (Forest’s Breath):
- The mushroom tea is poured tableside from the ceramic pot into the quail egg shell. The diner cracks the pine honeycomb over the "soil," letting it drip like sap.
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Finale (Landscape Interaction):
- The diner is encouraged to crush the rye "rocks" into the soil, releasing a nutty aroma, and to inhale the diffused scents before the last bite.
Sourcing Notes for Specialized Ingredients:
| Ingredient | Source | Substitute (if unavailable) |
|---|---|---|
| Matsutake mushrooms | Foraged & Found Edibles (US) | Porcini or king oyster mushrooms |
| Fermented sea urchin | Catalina Offshore Products (US) | Fresh uni + 24-hour miso fermentation |
| Black garlic | Amazon or Korean markets | Slow-cooked garlic (60°C for 40 days) |
| Pine resin honey | MeliBio (US) or Greek specialty shops | Regular honey + 1% pine essential oil |
| Dulse seaweed | Maine Coast Sea Vegetables | Nori or wakame |
| Smoked cedar plank | Smoking Wood | Applewood + cedar oil |
Why This Dish Belongs in a 3-Star Kitchen:
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Unusual Pairings with Purpose:
- The eel + uni + kelp trio creates a triple umami bomb, while the mushroom + pine + black garlic evokes a primeval forest. The contrasts (hot/cold, briny/earthy) are deliberate and harmonious.
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Advanced Techniques:
- Cold smoking, reverse spherification, fat-washing, and aroma diffusion elevate the dish beyond mere flavor—it’s a multi-sensory experience.
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Plating as Art:
- The edible diorama invites interaction, making the diner an active participant. The smoked spoon and scent diffusion engage touch and smell, not just taste.
-
Narrative Depth:
- The dish tells a story of migration (eel), decay (fermented uni), and rebirth (mushroom mycelium), resonating on an emotional level.
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Precision & Rarity:
- Ingredients like matsutake, fresh uni, and pine resin honey are seasonal, foraged, or labor-intensive, justifying their place in a 3-star tasting menu.
Final Thought:
This dish is not just food—it’s a fleeting ecosystem on a plate, where each bite reveals another layer of the ocean’s whisper or the forest’s breath. It challenges the diner to slow down, observe, and savor the invisible threads that connect us to nature.
Would you like a wine pairing suggestion to complete the experience? (Hint: A smoked German Riesling or aged Jura Vin Jaune would be transcendent.)
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"Metamorphosis: Saffron & Cacao Reimagined"
A 7-Component Dish Exploring Transformation Through Ancient Pairings
Conceptual Narrative
This dish draws inspiration from the ancient practice of saffron-cacao preparations found in pre-Columbian Mesoamerican codices, where these precious commodities were combined in sacred rituals. The concept explores transformation—caterpillar to butterfly, cocoon to emergence, darkness to light—through the interplay of saffron's golden warmth and cacao's earthy depth, elevated through modern culinary artistry.
COMPONENT 1: Saffron Air Sphere (Spherification)
Ingredients:
- 2g calcium lactate
- 50ml clarified saffron oil
- 2g sodium alginate
- 200ml distilled water
- Pinch of maldon salt
Instructions:
- Create saffron oil by infusing 50ml neutral oil with 0.5g premium Spanish saffron threads for 48 hours
- Clarify using molecular gastronomy clarification techniques
- Dissolve calcium lactate in clarified oil
- Prepare alginate bath (sodium alginate in water, rest for 15 minutes)
- Using a spherification technique, create hollow oil spheres that burst with saffron essence
- Store in cold brine solution until service
COMPONENT 2: Deconstructed Chocolate Soil
Ingredients:
- 100g Criollo cacao beans (single origin, Venezuela)
- 50g cocoa nibs
- 25g activated charcoal powder (food grade)
- 15g brown butter powder
- 5g freeze-dried blackcurrant powder
Instructions:
- Roast cacao beans at 120°C for 20 minutes, then process into chocolate soil texture
- Grind nibs to fine gravel consistency
- Combine all dry ingredients, sieve twice
- Toast mixture at 60°C for 10 minutes to activate flavors
- Cool completely before plating
Sourcing: Rare cacao from Heirloom Cacao Preservation
COMPONENT 3: Saffron Caviar Pearls
Ingredients:
- 1g premium saffron threads
- 100ml aquafaba
- Agar-agar sheets
- pH adjuster for sphericity control
Instructions:
- Steep saffron in aquafaba for 24 hours
- Prepare reverse spherification using agar manipulation
- Create uniform 3mm pearls using precision pipettes
- Maintain at specific pH for optimal texture
COMPONENT 4: Gold Leaf-Wrapped Cacao Truffle Center
Ingredients:
- 60g 70% Criollo chocolate
- 20g saffron-infused cream
- 15g honey from saffron-growing regions (La Mancha)
- Edible 24k gold leaf sheets
Instructions:
- Temper chocolate using precise temperature control (27°C-32°C)
- Infuse cream with saffron, strain after 12 hours
- Create ganache, chill overnight
- Form perfect 2cm spheres using melon baller
- Carefully wrap each truffle in gold leaf
- Store at 16°C until service
COMPONENT 5: Edible Glass "Cocoon" (Isomalt Sugar Work)
Ingredients:
- 200g isomalt
- 5g saffron extract
- Trace amounts of titanium dioxide for opacity
Instructions:
- Heat isomalt to 160°C using calibrated thermometer
- Add saffron extract when temperature drops to 150°C
- Shape using specialized glass-blowing tools into organic cocoon form
- Cool rapidly on marble surface for crystalline finish
- Break into three dramatic pieces per plate
COMPONENT 6: Molecular Foam - Cacao-Saffron Aeration
Ingredients:
- 50g cacao butter
- 25ml saffron tincture
- Lecithin powder
- Nitrous oxide charger
Instructions:
- Melt cacao butter to 35°C
- Temper with saffron tincture (prepared via vacuum distillation)
- Blend with lecithin using high-shear mixer
- Charge into iSi cream whipper
- Dispense immediately as ethereal foam cloud
COMPONENT 7: Deconstructed Saffron Risotto "Petals"
Ingredients:
- 100g carnaroli rice
- 200ml saffron-infused vegetable stock
- 25g aged parmesan (24-month)
- 15g brown butter
Instructions:
- Cook rice using traditional risotto method with saffron stock
- Once cooled, form into thin, petal-like shapes using ring molds
- Dehydrate at low temperature (60°C) for 4 hours
- Crisp briefly in 150°C oven before service
- Drizzle with brown butter reduction
PLATING PRESENTATION
Serving Vessel:
Hand-blown borosilicate glass dish with organic, asymmetrical edges by master craftsman
Arrangement:
- Base Layer: 2 tablespoons chocolate soil across left third
- Centerpiece: Golden glass cocoon positioned center-right
- Risotto Petals: Six petals arranged like flower blooms around perimeter
- Truffle: Gold-wrapped sphere placed within cocoon structure
- Molecular Elements: Saffron caviar arranged in spiral pattern
- Final Touch: Aeration foam positioned as floating cloud
- Interactive Element: Saffron air spheres served in small spoon for final consumption
Service Ritual:
Server presents dish with brief explanation, then activates dry ice element beneath plate for subtle aromatic release as the "butterfly emerges."
TECHNIQUES EMPLOYED
- Molecular Gastronomy: Spherification, gelification, emulsification
- Precision Temperature Control: Sous vide, tempering, dehydration
- Advanced Preservation: Vacuum distillation, freeze-drying
- Artisan Craftsmanship: Hand-blown glass, edible gold work
TASTING EXPERIENCE JOURNEY
First Bite: Earthy cacao soil with floral saffron awakening Second Layer: Rich, golden truffle with metallic luxury Third Movement: Crystalline sugar glass providing textural surprise Final Note: Molecular spheres releasing pure saffron essence
This dish represents the pinnacle of modern gastronomy—honoring ancient wisdom while pushing boundaries through innovation, creating an unforgettable sensory experience worthy of the world's most discerning palates.
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