Mistral Large 2 vs Qwen: Qwen3.5 122B A10B
Compare Mistral Large 2 by Mistral AI against Qwen: Qwen3.5 122B A10B by Qwen, context windows of 128K vs 262K, tested across 18 shared challenges. Updated February 2026.
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Mistral Large 2vsQwen: Qwen3.5 122B A10B
18 fights queued
Why Mistral Large 2?
Dead even. This one’s a coin flip.
Why Qwen: Qwen3.5 122B A10B?
8.5x cheaper overall$0.40/M in · $3.20/M out
2x more context262K
19 months newerFeb 2026
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Mistral Large 2Qwen: Qwen3.5 122B A10B
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Qwen: Qwen3.5 122B A10B
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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!
Qwen: Qwen3.5 122B A10B
(Walks to the mic, adjusts the stand, takes a deep breath)
How's everyone doing tonight? Good? Good.
I need to talk about the modern grocery store experience. specifically, the self-checkout machine.
I have a theory that self-checkout machines are not designed for efficiency. They are designed for humiliation. The whole setup is an interrogation room disguised as a convenience.
You walk up, you think you're doing a good deed. You think you're saving the cashier's time. "Oh, look at me, I'm so independent. I'm so modern."
And then you scan your first item. And the machine immediately judges you.
It says, "Unexpected item in the bagging area."
There is nothing unexpected! I just put the item in the bag. It's a cantaloupe. It's the only thing in the universe. The machine is gaslighting me. It's like a toddler saying, "No, you're not holding the ball, I'm holding the ball."
And you're standing there, holding a melon, sweating, trying to prove to a plastic screen that I am not a shoplifter.
So you have to take the item out. You take it out. You put it back in. The screen says, "Unexpected item."
Now you're panicking. You start waving the barcode like you're trying to summon a spirit. You're doing the barcode dance. You're waving the cantaloupe in the air.
Finally, you have to press the "Call for Assistance" button.
This is the worst part. This is the moment you realize you are a child. You press the button, and you wait. You're just standing there with your groceries, looking like you're waiting for a bus that isn't coming.
Eventually, an attendant comes over. They have a magic key. A key that opens everything. They don't even ask what the problem is. They just type on the keypad like they're entering a secret code to defuse a bomb.
"Okay," they say. "Try it again."
They leave. I scan the melon. It works.
Why did it work? What changed? Did the machine change its mind? Did it forgive me?
I paid for the groceries. I walked out. And I realized something profound.
I spent twenty minutes of my life, standing in a grocery store, moving fruit from a belt to a bag, for free.
I just worked a job. I was an employee of the grocery store, and they didn't even give me a discount.
We are the only species on earth that willingly pays to perform labor for a corporation that hates us.
Thank you, you've been great!
(Drops mic slightly, walks off)
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Mistral Large 2
Nothing to show. The model went silent. Ominous.
Qwen: Qwen3.5 122B A10B
Nothing to show. The model went silent. Ominous.
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4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Mistral Large 2
Qwen: Qwen3.5 122B A10B
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5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Mistral Large 2
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Qwen: Qwen3.5 122B A10B
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6 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Mistral Large 2
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Qwen: Qwen3.5 122B A10B
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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
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Qwen: Qwen3.5 122B A10B
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8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Mistral Large 2
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Qwen: Qwen3.5 122B A10B
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Sponsored
9 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Mistral Large 2
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Qwen: Qwen3.5 122B A10B
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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.
Qwen: Qwen3.5 122B A10B
DISCLAIMER: I am an AI, not a doctor or medical professional. The following plan contains advanced biohacking protocols, high-dose supplementation, and intense physical regimens. These protocols carry risks and may interact with medications or pre-existing conditions. Consult with a physician and a qualified nutritionist before starting this or any new health regimen. Blood work is essential before beginning.
The "Longevity Alpha" Protocol: 12-Week Biohacking Optimization Plan
Objective: Maximize healthspan (longevity), physical performance (strength/VO2 Max), and cognitive acuity (focus/memory). Methodology: Metabolic flexibility, hormetic stress, mitochondrial optimization, and data-driven feedback loops.
Phase 0: Baseline & Diagnostics (Week 0)
Before starting, establish a biological baseline.
- Blood Panel: Comprehensive Metabolic Panel, Lipid Panel (ApoB), HbA1c, hs-CRP (inflammation), Homocysteine, Vitamin D, Ferritin, Testosterone/Estrogen, Thyroid Panel (TSH, T3, T4), Omega-3 Index.
- Wearables: Sync Oura Ring, Whoop, or Apple Watch. Calibrate sleep tracking.
- CGM: Install a Continuous Glucose Monitor (e.g., Dexcom, Levels, Nutrisense) for Weeks 1–4 to map glycemic variability.
- Body Comp: DEXA Scan (preferred) or InBody for lean mass vs. visceral fat.
Pillar 1: Nutritional Architecture
Goal: Metabolic Flexibility (ability to switch between glucose and ketones) + mTOR/Autophagy Balance.
Dietary Protocol: The Cyclical Ketogenic (CKD) Hybrid
- Daily Structure: 16:8 Intermittent Fasting (12 PM – 8 PM eating window).
- Macros:
- Weeks 1-4 (Adaptation): 75% Fat, 20% Protein, 5% Carb. (Strict Keto).
- Weeks 5-12 (Optimization): 65% Fat, 25% Protein, 10% Carb. (Targeted Ketogenic).
- Protein Cycling: High protein (2.2g/kg) on training days to support mTOR (muscle synthesis). Low protein (1.2g/kg) on rest days to promote autophagy.
The "Longevity Plate" Rules
- Polyphenol Density: 30g+ fiber/day. Consume 30 different plant types per week.
- Glycemic Control: Never eat carbs without fiber, fat, or protein.
- Fermented Foods: 1 serving daily (Kefir, Kimchi, Sauerkraut) for microbiome diversity.
- Excluded: Seed oils (soybean, canola), processed sugar, alcohol (Weeks 1-8), gluten.
Fasting Regimens
- Daily: 16:8 Time Restricted Feeding.
- Weekly: One 24-hour water fast (e.g., Dinner to Dinner) on Week 4, 8, and 12.
- Monthly: Optional 36-hour fast if HRV (Heart Rate Variability) is high (>60ms).
Pillar 2: Advanced Supplementation Stack
Note: Dosages are for a 75kg (165lb) adult. Adjust by weight. Cycle supplements to prevent receptor downregulation.
The "Foundational" Stack (Daily, Non-Cycling)
- Magnesium Threonate: 144mg elemental Mg (Night) – Cognitive penetration.
- Omega-3 (Triglyceride Form): 3g EPA/DHA combined – Inflammation control.
- Vitamin D3 + K2: 5000 IU D3 + 100mcg K2 (Morning with fat) – Bone/Immune health.
- Berberine: 500mg (Pre-carb meals) – Glucose disposal agent (Cycle: 5 days on, 2 days off).
The "Longevity & Mitochondria" Stack (Cycle: 5 Days On / 2 Days Off)
- NAD+ Precursor (NMN or NR): 500mg – Cellular energy/repair.
- Urolithin A: 500mg – Mitophagy (clearing old mitochondria).
- Spermidine: 1mg – Autophagy induction.
- Apigenin: 50mg (Night) – Sleep quality/GABA support.
The "Cognitive & Performance" Stack (Pre-Work/Workdays)
- Creatine Monohydrate: 5g daily – Cognitive + Power.
- Lion’s Mane Mushroom: 1000mg – NGF synthesis (Nerve Growth Factor).
- L-Theanine: 200mg (with Caffeine) – Alpha wave focus.
- Caffeine: Max 200mg. No caffeine after 12 PM.
Cycling Schedule
- Weeks 1-4: Full stack. Monitor side effects.
- Weeks 5-8: Remove Berberine (switch to Metformin only if prescribed). Introduce Spermidine.
- Weeks 9-12: "Taper Week" – Reduce NMN to 250mg to assess baseline energy.
Pillar 3: Physical Performance Protocol
Goal: Maximize VO2 Max, Muscle Retention, and Mitochondrial Density.
Weekly Schedule
| Day | Focus | Protocol | Recovery Modality |
|---|---|---|---|
| Mon | Strength A | Compound Lifts (Squat, Bench, Row) 4x5 Reps. Heavy. | Contrast Shower (3 min hot/1 min cold x 3) |
| Tue | Zone 2 Cardio | 45-60 mins steady state. HR = (220-Age) * 60-70%. | Foam Roll / Mobility |
| Wed | Strength B | Hypertrophy (Pull, Push, Hinge) 3x10 Reps. | Sauna (20 min @ 80°C) |
| Thu | VO2 Max | 4 x 4 Minute Intervals. HR > 90% Max. 3 min rest. | Cold Plunge (11°C for 3 mins) |
| Fri | Active Recovery | 30 min Walk + Mobility Flow. | Epsom Salt Bath |
| Sat | Zone 2 Cardio | 90 mins steady state (Hiking/Bike). | Sauna (20 min) |
| Sun | Full Rest | No structured exercise. Focus on Nature/Connect. | Massage / Float Tank |
Key Metrics
- VO2 Max: Retest at Week 6 and 12. Target > 40 ml/kg/min (or 20% above baseline).
- 1-Rep Max: Track strength on Squat/Deadlift/Bench.
- RHR (Resting Heart Rate): Should trend downward.
Pillar 4: Stress Resilience & Neuro-Optimization
Goal: Increase HRV, regulate the Autonomic Nervous System (ANS), and improve sleep architecture.
HRV Training (Resonant Frequency Breathing)
- Tool: HeartMath Inner Balance or Elite HRV.
- Protocol: 10 minutes morning and 10 minutes evening.
- Technique: Breathe at ~6 breaths per minute (5.5s inhale, 5.5s exhale).
- Target: Increase coherence score by 20% over 3 months.
Sleep Hygiene (Non-Negotiable)
- Temperature: Bedroom at 18°C (65°F).
- Light: Red light glasses after sunset. No blue light 90 mins before bed.
- Routine: 3-2-1 Rule. No food 3 hours before bed. No work 2 hours before bed. No screens 1 hour before bed.
- Supplement: 3g Glycine + 50mg Apigenin + 144mg Mag Threonate 45 mins before bed.
Hormetic Stress (Heat/Cold)
- Sauna: 4x/week. 20 mins at 80°C+. (Reduces all-cause mortality risk).
- Cold: 3x/week. 2-3 mins at 10-14°C. (Do not do immediately after strength training; do on rest days or post-Zone 2).
- Protocol: Cold exposure triggers dopamine spike (250% increase lasting hours).
Neurofeedback / Brain Training
- Tool: Muse Headband or Neurofeedback App.
- Protocol: 15 mins/day meditation with real-time feedback.
- Cognitive: Dual N-Back training (15 mins, 3x/week) for working memory.
The 12-Week Roadmap
Month 1: The Reset (Detox & Adaptation)
- Focus: Gut health, sleep consistency, establishing Zone 2 base.
- Diet: Strict Keto. Eliminate all alcohol.
- Training: Focus on form. Do not push failure.
- Supplements: Introduce Foundation Stack first. Add Longevity stack at Week 2.
- Data: Watch glucose spikes on CGM. Identify trigger foods.
Month 2: The Stress Test (Hormesis & Intensity)
- Focus: Increasing workout intensity, adding heat/cold exposure.
- Diet: Introduce Targeted Carbs (30g sweet potato/rice) pre-workout.
- Fasting: Add one 24-hour water fast in Week 6.
- Supplements: Full stack active. Introduce Spermidine.
- Data: Check HRV trend. If HRV drops >10% for 3 days, take a deload week.
Month 3: Optimization & Integration
- Focus: Peak performance, cognitive flow, maintenance planning.
- Diet: Fine-tune carb cycling based on energy levels.
- Fasting: Optional 36-hour fast in Week 12.
- Supplements: Taper NMN to assess baseline. Maintain Foundation Stack.
- Data: Repeat blood panel. Compare DEXA scan. Retest VO2 Max.
Troubleshooting & Metrics Dashboard
| Metric | Target Range | Action if Off-Target |
|---|---|---|
| HRV (RMSSD) | > 60ms (Age adjusted) | Reduce training volume, increase sleep, add magnesium. |
| Resting HR | < 55 bpm | Increase Zone 2 cardio, check thyroid. |
| Glucose Variability | < 15% (Time in Range) | Adjust carb timing, add fiber, check insulin sensitivity. |
| Sleep Efficiency | > 85% | Lower room temp, check apnea, reduce caffeine. |
| Body Fat % | 10-15% (Men), 18-24% (Women) | Adjust calorie intake, increase protein. |
| Fasting Glucose | 70-85 mg/dL | Increase fasting window, add Berberine. |
Post-Plan Maintenance (Week 13+)
- Supplements: Keep Foundation Stack. Cycle Longevity stack (3 months on, 1 month off).
- Diet: Transition to "Mediterranean Ketogenic" (more whole grains, less strict fat).
- Training: Maintain Zone 2 volume (150 mins/week minimum).
- Testing: Blood work every 6 months.
Final Note on Implementation
This plan is aggressive. The biggest risk is adherence fatigue.
- Prioritize Sleep: If you sleep < 7 hours, skip the fasting and the supplements for that day.
- Listen to HRV: If HRV is low, the body needs rest, not more stress.
- Journal: Keep a daily log of energy, mood, and focus (1-10 scale) alongside the wearable data to correlate subjective feelings with objective metrics.
Execute with discipline, but adjust with wisdom.
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.)
Qwen: Qwen3.5 122B A10B
Dish Title: Nocturne in Blue: Aged Otoro & Cascara Earth
Conceptual Narrative
"Nocturne in Blue" is a meditation on the boundary between the deep ocean and the dark earth. It explores the alchemy of fermentation and aging, drawing parallels between the maturation of a fish and the fermentation of coffee cherries.
The dish juxtaposes the intense, unctuous fat of aged Bluefin Tuna Otoro with the wine-like, tannic acidity of Fermented Coffee Cherry (Cascara). The savory depth is anchored by Black Garlic, while the texture is deconstructed through molecular spherification and tuile. It is a dish of contrasts: hot and cold, dark and bright, soft and crisp, savory and fruit-forward.
Sourcing & Sustainability Notes
- Bluefin Tuna Otoro: Must be Hokkaido, Japan origin, MSC certified or from a sustainable longline fishery. Aged in a Jukusei (aging) chamber for 72 hours prior to service to enhance umami and texture.
- Coffee Cherry (Cascara): Sourced from Ethiopian Yirgacheffe natural-processed beans. The dried husks must be organic and free from pesticide residue.
- Black Garlic: Aged for 60 days in a humidity-controlled environment (Kyoto style).
- Kohlrabi: Organic, harvested at peak crispness (early spring).
- Kelp (Nori): Hand-harvested from the coast of Miyagi, Japan.
Component Breakdown
1. The Main: 72-Hour Aged Otoro with Olive Oil Poach
Technique: Enzyme Aging, Low-Temp Poaching, Torch Searing
Ingredients:
- 180g Bluefin Otoro (center cut), aged 72 hours
- 300g Extra Virgin Olive Oil (Coratina variety)
- 2 sprigs Fresh Thyme
- 1 clove Garlic, smashed
- Sea Salt flakes (Fleur de Sel)
Instructions:
- Aging: If the tuna is not pre-aged, wrap tightly in cheese cloth and age in a 1°C humidity-controlled cabinet for 72 hours.
- Poaching: In a sous-vide immersion circulator, heat the olive oil with thyme and garlic to 42°C (107°F). Submerge the Otoro block. Cook for 15 minutes. This renders the fat slightly without cooking the protein muscle fibers, maintaining a sashimi-like texture with a cooked mouthfeel.
- Searing: Remove from oil. Pat dry. Immediately sear the exterior with a culinary torch for 3-5 seconds per side to caramelize the surface.
- Resting: Allow to rest at room temperature for 5 minutes before slicing.
2. The Earth: Cascara & Black Garlic Emulsion
Technique: Fermentation, Reduction, Emulsification
Ingredients:
- 50g Dried Cascara (Coffee Cherry)
- 300ml Water
- 50g Black Garlic cloves (peeled)
- 10g Xanthan Gum (0.5%)
- 20ml Rice Vinegar
- 50g Cold Butter (unsalted)
- Salt to taste
Instructions:
- Cascara Tea: Steep dried Cascara in boiling water for 45 minutes. Strain and reduce the liquid by half.
- Purée: Blend the reduced Cascara liquid with the black garlic until completely smooth. Pass through a chinois (fine sieve) twice to remove all fibers.
- Emulsify: Bring the purée to a simmer. Whisk in the butter in cold cubes to create a warm emulsion.
- Stabilize: Whisk in the Xanthan Gum. Blend with an immersion blender. The consistency should be like heavy cream.
- Acidify: Stir in rice vinegar. Adjust seasoning. Keep warm at 55°C.
3. The Texture: Kohlrabi Spherification "Caviar"
Technique: Reverse Spherification
Ingredients:
- 200g Kohlrabi (white flesh)
- 200ml Water
- 5g Sodium Alginate
- 5g Calcium Chloride
- 10ml Yuzu Juice
Instructions:
- Juice Extraction: Blend kohlrabi with water and yuzu juice. Strain through a fine mesh.
- Bath: Dissolve Calcium Chloride in 1 liter of water.
- Solution: Dissolve Sodium Alginate in the Kohlrabi-Yuzu juice using a high-speed blender (let sit for 2 hours to de-gas).
- Spherification: Using a syringe, drop the kohlrabi mixture into the calcium bath. Allow to sit for 2 minutes to form a membrane.
- Rinse: Gently rinse spheres in cold water. They should hold shape but burst upon pressure.
4. The Crunch: Kelp & Scallop Tuile
Technique: Dehydration, Baking
Ingredients:
- 20g Dried Scallop (Kobu-bushi), ground to powder
- 5g Dehydrated Kelp, ground to powder
- 40g Egg Whites
- 40g Powdered Sugar
- 40g Rice Flour
Instructions:
- Batter: Whisk egg whites and sugar until soft peaks. Fold in rice flour, scallop powder, and kelp powder gently.
- Spread: Spread thinly on a silicone mat in irregular, jagged shapes (resembling shards of coral or glass).
- Bake: Bake at 150°C (300°F) for 8-10 minutes until pale gold.
- Cool: Let cool completely. They will crisp up as they lose moisture.
Assembly & Plating
Visual Aesthetic: Dark, moody, high contrast. The plate should feel like a dark ocean floor with bioluminescent highlights.
The Plate: A matte black, deep-rimmed ceramic vessel (Ø 28cm).
- The Canvas: Spoon a ring of the Cascara & Black Garlic Emulsion slightly off-center. The sauce should be dark brown-black.
- The Protein: Slice the Aged Otoro into three thick medallions (approx. 4cm diameter). Arrange them overlapping the sauce, exposing the pink interior.
- The Garnish:
- Scatter 15-20 Kohlrabi Spheres around the tuna like pearls.
- Place one Kelp Tuile shard standing upright behind the tuna for verticality.
- Dot the plate with micro-shiso leaves (purple and green) and edible gold leaf flakes (23k) sparingly on the sauce.
- The Aroma: Just before service, mist the plate with Juniper Smoke from a smoking gun. Place a cloche over the plate for 10 seconds, then remove tableside to release the smoke.
Wine Pairing Suggestion
Domaine de la Romanée-Conti, Vosne-Romanée (Lighter Pinot Noir) or a Natural Orange Wine from Georgia (Saperavi). Reasoning: The tannins in the wine mirror the tannins in the Cascara, while the fruit notes complement the tuna's fat. The earthiness of the wine binds with the Black Garlic.
Chef's Technical Notes for Execution
- Temperature Control: The contrast is key. The Otoro must be served at room temperature (approx 20°C), while the Emulsion must be warm (55°C). The spherification caviar should be chilled (4°C). This temperature variance creates a dynamic sensory experience.
- Flavor Balance: The Cascara can be bitter. Taste the emulsion frequently. The rice vinegar is crucial to cut the bitterness. If the black garlic is too sweet, add a pinch of sea salt to balance.
- Safety: Since the tuna is poached at a low temperature, ensure it is handled with strict hygiene protocols. The aging process reduces pathogens, but the searing step is the final safety barrier.
- Sustainability: Utilize the fish bones for a stock to be served as an amuse-bouche soup to the diner before this dish to honor the whole animal.
Service Script
"This dish is titled 'Nocturne in Blue.' It represents the fermentation of the earth meeting the aging of the ocean. You will taste the fruit of the coffee cherry, the depth of the black garlic, and the richness of the tuna aged for three days. Please begin by inhaling the juniper smoke, then experience the textures from the warm sauce to the cool caviar."
Vote
12 / 18
Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Mistral Large 2
Qwen: Qwen3.5 122B A10B
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