Mistral Large 2 vs Qwen: Qwen3.5 397B A17B
Compare Mistral Large 2 by Mistral AI against Qwen: Qwen3.5 397B A17B 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 397B A17B
18 challenges
Why Mistral Large 2?
No standout advantages
Why Qwen: Qwen3.5 397B A17B?
7.3x cheaper overall$0.60/M in · $3.60/M out
2x more context262K
19 months newerFeb 2026
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Mistral Large 2Qwen: Qwen3.5 397B A17B
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Qwen: Qwen3.5 397B A17B
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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 397B A17B
(The comedian walks to the center of the stage, adjusts the mic stand, and looks at the audience with a tired smile.)
Has anyone else noticed that calling a customer service line is the only situation in life where you voluntarily enter a hostage negotiation?
I tried to call my internet provider yesterday. Just to ask why my bill went up fifty dollars. I pick up the phone, and immediately, I'm attacked by a voice that is too cheerful for the circumstances.
"Thank you for calling! Please listen closely, as our menu options have changed."
They always say that. The options haven't changed. They've just added three new layers of hell to the bottom of the list.
"Press one for billing. Press two for technical support. Press three to speak to a representative… in the next three to five business days."
I press one. Then I get the hold music. You know the song? It's always the same smooth jazz saxophone loop. It's not music; it's psychological warfare. It's designed to lower your blood pressure just enough so you don't have a stroke while you wait.
And every forty-five seconds, a voice cuts in to lie to me. "You are currently first in line. Please continue to hold."
I know you're lying. I can hear the other hold music in the background. There are at least twelve of us in this digital waiting room, staring at each other through the phone, too afraid to hang up because we'll lose our spot.
Finally, a human picks up. And the anxiety spikes. Now I have to perform. I have to be polite. I have to sound like a reasonable adult, even though I'm currently wearing sweatpants and eating cereal for dinner at 2 PM.
The agent says, "Thank you for calling. Can I get your account number?"
I give it to them.
"And for security, can you confirm your mother's maiden name?"
And I panic. Because I don't know that. I know her name is "Mom." I don't know what she was called before she was responsible for me. That feels like information she should have volunteered earlier.
Then comes my favorite phrase. The one that instills the most fear. "This call may be recorded for quality assurance."
Who is being graded here? Me? Is the agent going to get a bonus if I sound satisfied?
"Okay, Dave, I'm going to rate this call five stars, but only if you waive the late fee."
"I can't do that, sir."
"Then you're getting a one-star review, Dave. Your performance review is going to be a nightmare."
In the end, I didn't even solve the problem. I just realized that fifty dollars is cheaper than the emotional toll of staying on the line for another twenty minutes. So I hung up.
Now I just email them. Because nothing says "I value your business" like an automated reply that says, "We received your email. We will never read it."
(Comedian shrugs, waves, and 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
Qwen: Qwen3.5 397B A17B
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
Qwen: Qwen3.5 397B A17B
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5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Mistral Large 2
Qwen: Qwen3.5 397B A17B
No content available for this output.
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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
Qwen: Qwen3.5 397B A17B
No content available for this output.
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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
Qwen: Qwen3.5 397B A17B
No content available for this output.
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8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Mistral Large 2
Here’s a simple, delicious, and creative savory dish using just 7 common pantry ingredients—no fresh produce required!
"Golden Crispy Chickpea & Tomato Skillet"
A warm, spiced, and satisfying one-pan dish with crispy chickpeas, tangy tomatoes, and a hint of smoky sweetness. Perfect as a side, snack, or light meal!
Ingredients (7 total):
- 1 (15 oz) can chickpeas (drained, rinsed, and patted very dry)
- 1 (14.5 oz) can diced tomatoes (or crushed tomatoes)
- 2 tbsp olive oil (or any neutral oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika (or regular paprika)
- ½ tsp salt (adjust to taste)
- 1 tbsp honey (or brown sugar/maple syrup)
(Optional garnish: dried parsley or red pepper flakes if you have them!)
Instructions:
-
Crisp the chickpeas:
- Heat 1 tbsp oil in a large skillet over medium-high heat.
- Add the dried chickpeas and cook for 8–10 minutes, stirring occasionally, until golden and crispy. (They’ll soften slightly but should have a crunch!)
- Sprinkle with ½ tsp salt and ½ tsp garlic powder, then transfer to a bowl and set aside.
-
Simmer the tomatoes:
- In the same skillet, add the remaining 1 tbsp oil and the diced tomatoes (with juices).
- Stir in smoked paprika, remaining ½ tsp garlic powder, and honey.
- Simmer for 5–7 minutes until slightly thickened, stirring occasionally.
-
Combine & serve:
- Return the crispy chickpeas to the skillet and toss to coat in the tomato sauce.
- Cook for 1–2 more minutes to let flavors meld.
- Taste and adjust salt if needed.
-
Serve warm!
- Eat as-is, or pair with crackers, bread, or rice if you have them.
Time Breakdown:
- Prep time: 5 minutes (draining chickpeas + measuring spices)
- Cook time: 15 minutes
- Total time: 20 minutes
Why It Works:
- Crispy chickpeas add texture and protein.
- Smoked paprika + honey balance smoky, sweet, and tangy flavors.
- Canned tomatoes bring moisture and depth without fresh ingredients.
- One-pan = easy cleanup!
Variations (if you have extras):
- Add a pinch of cumin or chili flakes for heat.
- Stir in a spoonful of peanut butter for creaminess (trust me!).
- Top with grated Parmesan or feta if available.
Qwen: Qwen3.5 397B A17B
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
Here’s a simple, actionable 1-month plan to kickstart your journey toward better health and longevity. We’ll focus on three key pillars: nutrition, movement, and recovery (sleep + stress management). Each week builds on the last, with small, sustainable changes.
📅 Month 1 Plan: "The Foundation Phase"
Goal: Establish consistent habits in nutrition, movement, and recovery without overwhelm.
🔑 3 Key Areas & Weekly Focus
| Week | Nutrition | Movement | Recovery (Sleep + Stress) |
|---|---|---|---|
| 1 | Hydration + Whole Foods | Walk 10K steps/day | 7-hour sleep + 5-min breathing |
| 2 | Protein + Fiber Focus | Bodyweight Strength | Sleep routine + Digital sunset |
| 3 | Reduce Processed Foods | Add Mobility Work | Gratitude + 10-min "me time" |
| 4 | Mindful Eating | Increase Intensity | Optimize Sleep Environment |
🍽️ Nutrition: Eat for Energy & Longevity
Goal: Shift toward whole, nutrient-dense foods while keeping it simple.
Week 1: Hydration + Whole Foods First
- Action 1: Drink half your body weight (lbs) in oz of water daily (e.g., 150 lbs = 75 oz).
- Tip: Start your day with 16 oz of water; carry a bottle.
- Action 2: Add 1 serving of veggies to every meal (e.g., spinach in eggs, carrots with lunch).
- Action 3: Swap 1 processed snack for a whole-food option (e.g., nuts instead of chips, fruit instead of candy).
Week 2: Protein + Fiber Focus
- Action 1: Eat 20–30g protein at every meal (e.g., eggs, chicken, tofu, Greek yogurt).
- Tip: Use a protein shake if needed (whey or plant-based).
- Action 2: Add 1 high-fiber food daily (e.g., oats, lentils, berries, broccoli).
- Action 3: Cook 1 new simple recipe (e.g., sheet-pan chicken + veggies, stir-fry).
Week 3: Reduce Processed Foods
- Action 1: Cut out sugary drinks (soda, juice, sweetened coffee). Replace with sparkling water or herbal tea.
- Action 2: Read labels—avoid foods with >5 ingredients or added sugars in the first 3 ingredients.
- Action 3: Meal prep 1 lunch for the week (e.g., grilled chicken + quinoa + roasted veggies).
Week 4: Mindful Eating
- Action 1: Eat slowly—put your fork down between bites; chew 20 times.
- Action 2: Stop eating at 80% full (use a smaller plate if needed).
- Action 3: Try 1 "no phone" meal per day to focus on hunger/fullness cues.
🏃 Movement: Move More, Stress Less
Goal: Build consistency with enjoyable movement (no gym required).
Week 1: Walk 10K Steps/Day
- Action 1: Track steps (use phone or cheap pedometer). Aim for 5K steps/day first, then build to 10K.
- Action 2: Take 2–3 short walks (e.g., 10-min post-meal, 15-min during lunch).
- Action 3: Stand every 30–60 mins if you have a desk job (set a timer).
Week 2: Bodyweight Strength (2x/Week)
- Action 1: Do 2 strength sessions (e.g., Monday/Thursday). Try this 10-min routine:
- 3 rounds of:
- 10 squats
- 10 push-ups (on knees or against a wall if needed)
- 10 lunges (each leg)
- 30-sec plank
- 3 rounds of:
- Action 2: Add 1K steps to your daily goal (e.g., 6K → 7K).
Week 3: Add Mobility Work
- Action 1: Stretch for 5 mins daily (focus on hips, shoulders, hamstrings). Try this 5-min routine.
- Action 2: Replace 10 mins of sitting with movement (e.g., walk while on phone calls).
- Action 3: Try 1 new activity (e.g., yoga, swimming, dancing).
Week 4: Increase Intensity
- Action 1: Add 1 interval session (e.g., 30-sec fast walk/jog + 1-min slow, repeat 5x).
- Action 2: Do 3 strength sessions this week (add 1 more push-up/squat to each set).
- Action 3: Stand for 1 hour/day (e.g., while working, watching TV).
😴 Recovery: Sleep + Stress Management
Goal: Prioritize rest and reduce chronic stress.
Week 1: 7-Hour Sleep + 5-Min Breathing
- Action 1: Set a bedtime alarm to get 7 hours of sleep (e.g., lights out by 10:30 PM if you wake at 5:30 AM).
- Action 2: 5-min deep breathing before bed (try 4-7-8 breathing).
- Action 3: No screens 30 mins before bed (read a book or journal instead).
Week 2: Sleep Routine + Digital Sunset
- Action 1: Create a wind-down routine (e.g., herbal tea, stretching, dim lights 1 hour before bed).
- Action 2: Stop caffeine by 2 PM (switch to decaf or herbal tea).
- Action 3: No work/emails 1 hour before bed.
Week 3: Gratitude + "Me Time"
- Action 1: Write 3 things you’re grateful for daily (keep a notebook by your bed).
- Action 2: Take 10 mins of "me time" daily (e.g., walk, bath, hobby—no screens!).
- Action 3: Try progressive muscle relaxation (5 mins before bed—guide here).
Week 4: Optimize Sleep Environment
- Action 1: Make your bedroom dark, cool (65–68°F), and quiet (use blackout curtains, earplugs, or white noise).
- Action 2: No late-night eating (stop eating 2–3 hours before bed).
- Action 3: Get 15 mins of sunlight in the morning to regulate your circadian rhythm.
📌 Weekly Checklist (Printable)
| Week | Nutrition | Movement | Recovery |
|---|---|---|---|
| 1 | ☐ 1/2 body weight in oz water ☐ 1 veggie/meal ☐ Swap 1 snack | ☐ 5K steps/day ☐ 2–3 short walks | ☐ 7-hour sleep ☐ 5-min breathing |
| 2 | ☐ 20–30g protein/meal ☐ 1 high-fiber food ☐ Cook 1 new recipe | ☐ 2 strength sessions ☐ +1K steps | ☐ Wind-down routine ☐ No caffeine after 2 PM |
| 3 | ☐ No sugary drinks ☐ Read labels ☐ Meal prep 1 lunch | ☐ 5-min stretch daily ☐ Replace 10 mins sitting ☐ Try 1 new activity | ☐ Gratitude journal ☐ 10-min "me time" |
| 4 | ☐ Eat slowly ☐ 80% full ☐ 1 no-phone meal | ☐ 1 interval session ☐ 3 strength sessions ☐ Stand 1 hour/day | ☐ Optimize sleep environment ☐ No late-night eating ☐ Morning sunlight |
💡 Pro Tips for Success
- Start small: Pick 1–2 actions per week to focus on (don’t overwhelm yourself).
- Track progress: Use a habit tracker (e.g., Habitica or a simple calendar).
- Be flexible: Miss a day? Just restart the next day—no guilt.
- Celebrate wins: Did you hit 10K steps? Ate veggies at every meal? Acknowledge it!
- Find an accountability buddy: Share your goals with a friend or join a community (e.g., r/loseit, r/bodyweightfitness).
🎯 After Month 1: What’s Next?
- Nutrition: Experiment with intermittent fasting (e.g., 12-hour overnight fast) or try a new healthy recipe weekly.
- Movement: Add resistance (e.g., dumbbells, resistance bands) or try a new sport (e.g., cycling, tennis).
- Recovery: Explore meditation (try Headspace or Waking Up) or get a sleep tracker (e.g., Oura Ring, Whoop).
Remember: Health is a marathon, not a sprint. This plan is about building habits that last, not perfection. After 30 days, you’ll have a solid foundation to keep improving!
Would you like any modifications based on your current lifestyle (e.g., busy schedule, dietary restrictions)?
Qwen: Qwen3.5 397B A17B
No content available for this output.
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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 397B A17B
⚠️ IMPORTANT MEDICAL DISCLAIMER
This plan is for informational and educational purposes only. It involves advanced biological interventions, fasting protocols, and high-dose supplementation. Do not attempt this without consulting a qualified healthcare provider, especially if you have pre-existing conditions (diabetes, cardiovascular issues, eating disorders, kidney/liver dysfunction). Blood work and genetic testing (e.g., APOE status) should inform specific decisions.
The Tri-Phasic Longevity Protocol (3-Month Blueprint)
Objective: Maximize healthspan by targeting the Hallmarks of Aging (mitochondrial dysfunction, cellular senescence, epigenetic alterations) while peaking physical and cognitive output. Philosophy: Hormesis (beneficial stress), Metabolic Flexibility, and Data-Driven Iteration.
📊 Phase 0: The Baseline (Pre-Start)
Before Day 1, establish your data anchor.
- Comprehensive Blood Panel:
- Longevity: ApoB, Lp(a), HbA1c, Fasting Insulin, Homocysteine, hs-CRP.
- Hormonal: Total/Free Testosterone, Estradiol, Cortisol (AM/PM), DHEA-S, TSH/T3/T4.
- Nutrient: Vitamin D3, B12, Folate, Ferritin, Magnesium (RBC), Omega-3 Index.
- Organ Function: CMP (Liver/Kidney), CBC.
- Wearable Setup:
- Sleep/Recovery: Oura Ring or Whoop Strap 4.0.
- Metabolic: Continuous Glucose Monitor (CGM) like Levels or Nutrisense (wear for Month 1 & 3).
- HRV Training: HeartMath Inner Balance or Elite HRV with chest strap.
- Genetic/Epigenetic (Optional but Recommended):
- DNA Methylation Clock (e.g., TruDiagnostic) to measure biological age pre/post.
🗓️ Month 1: Foundation, Detox & Metabolic Reset
Goal: Reduce systemic inflammation, restore insulin sensitivity, establish circadian rhythm.
🥗 Dietary Protocol: "Clean Keto + TRF"
- Structure: Time-Restricted Feeding (TRF) 16:8 (e.g., eat 12 PM–8 PM).
- Macros: 70% Fat, 25% Protein, 5% Carbs (Green veggies only).
- Elimination: Zero seed oils, zero added sugar, zero gluten, zero alcohol.
- Hydration: 3–4L water daily + electrolytes (Sodium, Potassium, Magnesium).
- CGM Target: Keep glucose flatline < 110 mg/dL; avoid spikes > 30 mg/dL after meals.
💊 Supplement Stack (Month 1)
Take with food unless noted.
- Morning:
- NMN (Nicotinamide Mononucleotide): 500mg (sublingual) + Resveratrol: 500mg (in fat).
- Methylated B-Complex (active folate/B12).
- Vitamin D3 (5000 IU) + K2 (100mcg).
- Pre-Workout:
- Citrulline Malate: 6g (Blood flow).
- Creatine Monohydrate: 5g.
- Evening:
- Magnesium Threonate: 144mg elemental (Cognitive/Sleep).
- Magnesium Glycinate: 200mg (Relaxation).
- Apigenin: 50mg (Sleep onset).
- Cycle: 6 days on, 1 day off (prevents receptor downregulation).
🏋️ Training Protocol: Zone 2 Base
- Frequency: 5 days/week.
- Cardio: 150 mins/week Zone 2 (Nasal breathing only, ~60-70% Max HR). Crucial for mitochondrial efficiency.
- Strength: 3x/week Full Body. Focus on form, tempo (3-sec eccentric), not max load.
- Mobility: 15 mins daily (Joint CARs).
🧘 Stress & Recovery
- Morning: 10 mins sunlight exposure within 30 mins of waking (Circadian reset).
- Evening: Blue light blocking glasses after sunset.
- Practice: 10 mins Box Breathing (4-4-4-4) before bed.
🗓️ Month 2: Hormetic Stress & Cellular Cleanup
Goal: Induce autophagy, improve stress resilience, increase power output.
🥗 Dietary Protocol: "Cyclical Ketogenic + 24h Fast"
- Structure: TRF shifts to 18:6.
- Carb Cycling: Introduce 50g complex carbs (sweet potato, berries) post-workout on heavy lifting days only.
- The Fast: One 24-hour water fast per week (e.g., Dinner Day 1 to Dinner Day 2). Monitor CGM for hypoglycemia.
- Protein: Increase to 1.6g per kg of bodyweight to preserve muscle during fasting.
💊 Supplement Stack (Month 2)
Additions/Changes:
- Fasting Day Only:
- Spermidine: 1mg (Autophagy inducer).
- EGCG (Green Tea Extract): 500mg.
- Daily Additions:
- Fisetin: 500mg (Senolytic potential). Note: Some protocols pulse this higher for 2 days/month.
- Omega-3 (EPA/DHA): 2g total (Anti-inflammatory).
- Adaptogens: Rhodiola Rosea (300mg) AM for cortisol management.
- Cycle: Continue 6 days on, 1 day off.
🏋️ Training Protocol: HIIT & Hypertrophy
- Cardio: Reduce Zone 2 to 120 mins. Add 1x HIIT session (4x4 mins at 90-95% Max HR).
- Strength: 4x/week Upper/Lower Split. Introduce progressive overload (increase weight 2.5-5% weekly).
- Thermal Stress:
- Sauna: 3x/week, 20 mins at 80°C+ (Growth Hormone spike).
- Cold Plunge: 3x/week, 3 mins at 10-15°C (Dopamine/Norepinephrine). Do not do immediately after strength training (blunts hypertrophy).
🧘 Stress & Recovery
- NSDR: 20 mins Non-Sleep Deep Rest (Yoga Nidra) post-lunch or post-stress.
- HRV Biofeedback: 2x/week, 15 mins coherence training (aim for >0.7 coherence ratio).
🗓️ Month 3: Peak Performance & Integration
Goal: Maximize cognitive throughput, test physical limits, solidify long-term habits.
🥗 Dietary Protocol: "Intuitive Metabolic Flexibility"
- Structure: Listen to hunger cues, maintain TRF 16:8 minimum.
- Refeed: If energy dips, introduce a "Mediterranean-Keto" hybrid (more polyphenols, olive oil, fish).
- FMD Option: If biological age testing is available, consider a 5-day Fasting Mimicking Diet (ProLon or DIY) this month.
- Gut Health: Introduce fermented foods (kimchi, kefir) daily.
💊 Supplement Stack (Month 3)
Refinement:
- Nootropics (Work Days Only):
- Alpha GPC: 300mg + L-Theanine: 200mg + Caffeine (titrate to need).
- Uridine Monophosphate: 250mg (Synaptic density).
- Maintenance: Continue NMN, D3/K2, Magnesium, Creatine.
- Pause: Take 3 days off all supplements at the end of Month 3 to assess baseline feeling.
🏋️ Training Protocol: Power & Capacity
- Cardio: 1x Zone 2, 1x VO2 Max (30s sprint/30s rest x 10), 1x Long Ruck (45 mins weighted).
- Strength: 4x/week. Test 3-5 Rep Max on compound lifts (Squat, Deadlift, Press, Pull).
- Recovery: Contrast Therapy (Sauna 10m / Cold 2m x 3 rounds) post-training.
🧘 Stress & Recovery
- Neurofeedback: If accessible, 5 sessions of Alpha/Theta training. If not, use guided binaural beats (10Hz Alpha) during deep work.
- Digital Detox: 24 hours no screens on Sunday.
📈 The Daily "Biohacker" Schedule (Example)
- 06:00: Wake. Hydrate (500ml water + sea salt).
- 06:15: Sunlight exposure (10 mins).
- 06:30: Fasted Zone 2 Cardio or Mobility.
- 07:30: Cold Shower/Plunge (3 mins).
- 08:00: Deep Work Block 1 (Nootropics if Month 3).
- 12:00: Break Fast. High protein, healthy fats, fiber. (Check CGM).
- 13:00: NSDR / Meditation (20 mins).
- 16:00: Strength Training or HIIT.
- 18:00: Last Meal. Low carb (to aid sleep GH release).
- 19:00: Blue light blockers on. Digital sunset.
- 20:00: Sauna (if scheduled).
- 21:00: Evening Stack (Magnesium/Apigenin).
- 21:30: Sleep. Room temp 65-68°F (18-20°C).
📉 Tracking & Iteration Metrics
Weekly Review (Sunday):
- HRV Trend: Is the 7-day average increasing? (Target: >5-10% increase by Month 3).
- Sleep Score: Are you hitting >85% consistently? Deep sleep >20%?
- Glucose Variability: Coefficient of Variation (CV) should be <15%.
- Subjective: Energy levels (1-10), Libido, Brain Fog.
Monthly Review:
- Body Comp: DEXA scan or InBody (Monitor visceral fat & muscle mass).
- Blood Work: Repeat key markers (Insulin, CRP, Lipids) at Month 3.
- Performance: Strength gains, Zone 2 heart rate drift (should decrease).
🛑 Red Flags & Contraindications
- Persistent Low HRV: If HRV crashes for >3 days, deload training and increase carbs/calories.
- Sleep Disruption: If NMN or Resveratrol causes insomnia, move to morning only or discontinue.
- Joint Pain: Check Uric Acid (high protein/keto can raise it). Hydrate more.
- Mood Swings: Often a sign of electrolyte imbalance or cortisol dysregulation. Increase sodium and practice NSDR.
🔮 Post-Plan Strategy
At the end of 90 days, do not stop. Adopt the "80/20 Maintenance Mode":
- Keep TRF 14:10.
- Keep Zone 2 training.
- Keep Core Supplements (Mag, D3, Creatine, Omega-3).
- Cycle the advanced compounds (NMN, Senolytics) based on quarterly blood work.
This plan is a living document. Your biology is unique. Use the data from your wearables and blood work to override the general rules.
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 397B A17B
Dish Title: "Abyssal Forest" (L'Abîme Forestier)
Conceptual Narrative
"Abyssal Forest" explores the convergence of the deepest earth and the deepest sea through the lens of Umami. The dish challenges the diner's perception of "Surf and Turf" by pairing the gamey, iron-rich depth of aged Venison with the briny, creamy sweetness of Sea Urchin (Uni).
The narrative is one of contrast and harmony: the dark, shadowed notes of the forest floor (venison, pine, beetroot) meeting the luminous, saline glow of the ocean (uni, sea buckthorn). The acidity of the sea buckthorn acts as the "light" that pierces the canopy, cutting through the richness of the fats. It is a dish about memory, territory, and the primal connection between land and water.
Component Breakdown & Techniques
1. The Protein: Aged Venison Loin
- Technique: Dry-Aging & Low-Temperature Sous-Vide.
- Description: The venison is dry-aged for 21 days to concentrate flavor and tenderize enzymes, then cooked sous-vide to a precise 54°C (Medium-Rare) to retain moisture, finished with a high-heat sear.
- Sourcing: Scottish Highland Venison (wild-harvested, ensuring lean, gamey profile).
2. The Bridge: Uni & Bone Marrow Emulsion
- Technique: Cold Emulsification.
- Description: A warm, velvety sauce that should not be cooked (to preserve the Uni). Made by blending roasted bone marrow with Hokkaido Uni and a light fish fumet, stabilized with lecithin.
- Sourcing: Hokkaido Bafun Uni (fresh, not frozen), Beef Marrow bones (grass-fed).
3. The Acid: Sea Buckthorn Spheres
- Technique: Reverse Spherification.
- Description: Caviar-like pearls that burst in the mouth, releasing intense citrus acidity to cleanse the palate between bites of rich meat and roe.
- Sourcing: Organic Sea Buckthorn juice (high pulp content).
4. The Earth: Beetroot & Porcini "Soil"
- Technique: Dehydration & Lyophilization (Freeze-Drying).
- Description: A crumbly, textured element providing crunch and earthy sweetness. Made from roasted beetroot, dried porcini, and rye bread.
- Sourcing: Fresh Porcini (or high-grade dried), Chioggia Beets.
5. The Aroma: Pine Needle Oleo Saccharum
- Technique: Rotary Evaporation (or Cold Infusion).
- Description: A crystal-clear oil that carries the scent of a winter forest without the chlorophyll taste. Sprayed table-side for aroma.
- Sourcing: Young Spruce or Pine tips (foraged, pesticide-free).
6. The Garnish: Wood Sorrel & Micro Wasabi
- Technique: Fresh Plucking.
- Description: Provides a sharp, oxalic acid bite and visual green contrast against the dark meat and orange uni.
Detailed Recipe Instructions
Phase 1: Preparation (24 Hours Prior)
1. Venison Loin:
- Trim the silver skin from the venison loin, leaving the fat cap intact.
- Rub generously with coarse sea salt and crushed juniper berries.
- Place on a rack in a humidity-controlled fridge (70%, 2°C) for 24 hours to dry-age surface.
- Sous-Vide: Vacuum seal the loin with a sprig of thyme and 10g butter. Cook in a water bath at 54°C for 45 minutes.
- Shock: Remove and plunge into an ice bath immediately to stop cooking. Keep refrigerated until service.
2. Beetroot & Porcini Soil:
- Roast 200g peeled beetroot at 180°C until tender. Dehydrate at 70°C overnight until brittle.
- Toast 50g dried porcini mushrooms until fragrant.
- Toast 50g rye breadcrumbs until dark brown.
- Combine all three in a high-speed blender. Pulse briefly to create a coarse, soil-like texture. Do not over-blend into powder.
- Mix in 5g cocoa powder (unsweetened) for color depth. Store in an airtight container.
3. Pine Needle Oil:
- Gather 100g young pine tips. Wash and dry thoroughly.
- Rotary Evaporation Method: Combine pine tips with 200ml grapeseed oil. Distill at low pressure to extract volatile aromatics without heat damage. Collect the clear distillate.
- Home/Standard Method: Vacuum seal pine tips with oil. Cook at 60°C for 2 hours. Strain through a coffee filter. (Color will be slightly green, which is acceptable).
Phase 2: Service (À La Minute)
1. Sea Buckthorn Spheres:
- Mix 200ml Sea Buckthorn juice with 2g Sodium Alginate. Blend and let rest for 2 hours to remove bubbles.
- Prepare a calcium chloride bath (500ml water, 2.5g Calcium Chloride).
- Using a syringe, drop the juice mixture into the calcium bath. Leave for 60 seconds.
- Rinse gently in cold water. Keep in a light syrup to prevent sticking.
2. Uni & Bone Marrow Emulsion:
- Roast marrow bones at 200°C for 20 minutes. Scoop out the marrow.
- In a blender, combine 50g roasted marrow, 30g fresh Hokkaido Uni, and 50ml hot fish fumet.
- Blend on high speed while slowly drizzling in 20ml neutral oil to emulsify.
- Strain through a fine chinois. Keep warm in a thermos (do not exceed 60°C or the Uni will separate and taste fishy).
3. Searing the Venison:
- Remove venison from the bag and pat extremely dry.
- Heat a cast-iron skillet with clarified butter until smoking.
- Sear the venison on all sides for 45 seconds total to develop a Maillard crust.
- Rest for 3 minutes. Slice into 3 medallions per plate.
Plating Presentation
The Canvas: A matte black, hand-thrown ceramic plate with a wide rim.
- The Base: Spoon a generous smear of the Uni & Bone Marrow Emulsion slightly off-center. Use the back of the spoon to create a "comet tail" shape.
- The Protein: Place the three venison medallions atop the emulsion, leaning against each other to create height. The seared crust should face outward.
- The Soil: Sprinkle the Beetroot & Porcini Soil at the base of the meat, mimicking the forest floor.
- The Pearls: Carefully place 5-7 Sea Buckthorn Spheres around the plate using tweezers. They should look like dew drops.
- The Green: Place 3 sprigs of Wood Sorrel and a pinch of Micro Wasabi on top of the venison.
- The Finish: Drizzle the Pine Needle Oil in a fine line across the plate.
- Tableside: Just before serving, mist the plate lightly with a Pine Needle hydrosol spray for an aromatic cloud.
Sourcing Notes & Specialized Ingredients
| Ingredient | Specification | Sourcing Note |
|---|---|---|
| Venison Loin | Wild, 21-day dry-aged | Seek specialty game suppliers (e.g., D'Artagnan or local high-end butchers). Ensure it is hung properly. |
| Uni (Sea Urchin) | Hokkaido Bafun (Grade A) | Must be air-freighted fresh. Look for bright orange color, firm tongues, no ammonia smell. |
| Sea Buckthorn | Pure Juice (No sugar) | Available at specialty health food stores or Nordic ingredient suppliers. |
| Sodium Alginate | Molecular Gastronomy Grade | Brands like Modernist Pantry or ChefSteps. |
| Pine Tips | Young, Spring Growth | Forage from non-treated trees. Avoid Yew (toxic). Use Spruce or Pine. |
| Bone Marrow | Grass-Fed Beef | Ask butcher to split bones lengthwise for easy roasting. |
Chef's Tasting Notes
- First Bite: The diner experiences the cool creaminess of the Uni emulsion and the warm, iron-rich venison simultaneously.
- Mid-Palate: The Sea Buckthorn spheres burst, providing a shocking acid hit that resets the palate.
- Finish: The Pine Oil lingers in the nasal cavity, evoking the scent of a forest, while the Beetroot Soil provides an earthy, sweet crunch.
- Wine Pairing: A mature Pinot Noir from Central Otago (New Zealand) or a light Gamay from Beaujolais (Morgon). The earthiness matches the venison, while the acidity handles the Sea Buckthorn.
Safety & Technical Considerations
- Raw Ingredients: As Uni and Venison (medium-rare) are served partially raw, strict hygiene protocols must be followed. Keep Uni below 4°C until the moment of emulsification.
- Allergens: Contains Shellfish (Uni), Gluten (Rye), Soy (Lecithin if used).
- Temperature Control: The Uni emulsion must not be heated above 60°C, or the proteins will curdle, ruining the texture. Use a thermos for holding.
Vote
12 / 18
Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Mistral Large 2
Qwen: Qwen3.5 397B A17B
Vote
12 of 18