3-Month Advanced Longevity & Biohacking Optimization Plan
For the High-Performance Biohacker: Maximizing Lifespan, Healthspan, Cognitive & Physical Performance
This 3-month plan integrates cutting-edge longevity science, biohacking protocols, and precision performance optimization to enhance mitochondrial function, autophagy, metabolic flexibility, cognitive resilience, and cellular repair. The plan is data-driven, cyclical, and adaptive, leveraging wearables, biomarkers, and AI-assisted tracking for real-time adjustments.
📅 Phase 1: Foundation & Metabolic Reset (Weeks 1-4)
Goal: Detoxification, metabolic priming, autophagy induction, and baseline biomarker establishment.
🔬 Key Focus Areas:
✅ Autophagy & Cellular Cleanup (Fasting, mTOR inhibition)
✅ Mitochondrial Biogenesis (Exercise, cold exposure, PQQ)
✅ Gut & Microbiome Optimization (Precision probiotics, fiber cycling)
✅ Neuroplasticity & Cognitive Baseline (Nootropics, neurofeedback)
✅ Stress Resilience & HRV Optimization (Breathwork, vagal tone training)
🍽️ Dietary Protocol: Cyclical Ketogenic + Autophagy Fasting
(Metabolic flexibility, insulin sensitivity, and autophagy maximization)
📌 Daily Structure:
- 16:8 or 18:6 Time-Restricted Eating (TRE) – Eat between 12 PM – 8 PM (adjust based on HRV & glucose data).
- Cyclical Ketogenic Diet (CKD) with Autophagy Fasts:
- 5 days/week: Ketogenic (70% fat, 20% protein, 10% carbs, <30g net carbs)
- Foods: Grass-fed beef, wild-caught fish, pastured eggs, MCT oil, avocados, cruciferous veggies, bone broth, olive oil, macadamia nuts.
- Avoid: Processed seed oils, gluten, dairy (except ghee/butter), excess fructose.
- 2 days/week: Autophagy Fast (36-48h water fast or FMD-style)
- Fasting Mimicking Diet (FMD) Option: ~600-800 kcal/day (low-protein, high-fat, low-carb) for 48h.
- Supplements during fast: Electrolytes (Na, K, Mg), Berberine (500mg 2x/day), Resveratrol (250mg), NMN (250mg).
🍽️ Meal Timing & Nutrient Cycling:
| Day | Protocol | Key Adjustments |
|---|
| Mon | Keto + 16:8 | High-fat, moderate protein |
| Tue | Keto + 18:6 | Add PQQ (20mg) + CoQ10 (200mg) |
| Wed | 36h Fast | Electrolytes, Berberine, NMN |
| Thu | Keto Refeed | Cyclical Carbs (50g sweet potato, berries) |
| Fri | Keto + 16:8 | Creatine (5g), Collagen (10g) |
| Sat | 48h Fast (or FMD) | Resveratrol, Quercetin, Fisetin |
| Sun | Keto + 18:6 | Omega-3 (2g EPA/DHA), Curcumin (500mg) |
💊 Supplement Stack (Phase 1)
| Supplement | Dosage | Timing | Purpose |
|---|
| NMN (or NR) | 500mg | Morning | NAD+ boost, sirtuin activation |
| Resveratrol | 250mg | Morning | SIRT1 activation, autophagy |
| Fisetin | 500mg | 2x/week (fasting days) | Senolytic, anti-inflammatory |
| Berberine | 500mg 2x/day | Fasting days | AMPK activation, glucose control |
| Magnesium L-Threonate | 2g | Evening | Cognitive function, sleep |
| Omega-3 (EPA/DHA) | 2g | With meals | Anti-inflammatory, brain health |
| PQQ | 20mg | Morning | Mitochondrial biogenesis |
| CoQ10 (Ubiquinol) | 200mg | Morning | Mitochondrial support |
| Creatine Monohydrate | 5g | Post-workout | Strength, cognitive function |
| Collagen Peptides | 10g | Morning | Skin, joint, gut health |
| Vitamin D3 + K2 | 5000 IU D3, 100mcg K2 | Morning | Immune, bone, vascular health |
| Zinc + Copper | 30mg Zn, 2mg Cu | Evening | Immune, testosterone, redox balance |
🏋️ Exercise Protocol: Mitochondrial & Strength Optimization
(Periodized for hypertrophy, power, and metabolic flexibility)
📅 Weekly Training Split:
| Day | Workout Type | Details | Key Biohacks |
|---|
| Mon | Strength (Upper Body) | 5x5 Heavy Compound Lifts (Bench, OHP, Pull-Ups) | Red Light Therapy (RLT) post-workout |
| Tue | HIIT + Sprints | 10x 30s sprints (90% max effort) + 4 min rest | Cold shower post-workout |
| Wed | Active Recovery | Yoga, Zone 2 cardio (180-age HR), sauna | Infrared Sauna (15-20 min) |
| Thu | Strength (Lower Body) | 5x5 Squats, Deadlifts, Bulgarian Split Squats | EAA + Creatine post-workout |
| Fri | VO2 Max Intervals | 4x4 min @ 90% max HR, 3 min rest | Hyperoxic breathing (100% O2 post-workout) |
| Sat | Mobility + Neuro Training | Animal flows, handstand practice, balance drills | Neurofeedback session |
| Sun | Rest or Light Walk | 10K steps, deep breathing | HRV biofeedback training |
🔥 Recovery & Performance Enhancements:
- Cold Exposure: 2-3x/week (3-5 min at 40°F) – Post-workout or morning.
- Red Light Therapy (RLT): 10-15 min/day – Full-body, post-workout or morning.
- Sauna (Infrared): 3-4x/week (15-20 min @ 150°F) – Post-workout or evening.
- Pulsed Electromagnetic Field (PEMF): 10-15 min/day – Evening for recovery.
- Compression Boots: 20-30 min post-workout – Legs & arms.
🧠 Cognitive & Neuro Optimization
(Enhancing BDNF, neuroplasticity, and stress resilience)
📌 Daily Neuro Protocol:
| Tool/Technique | Details | Timing |
|---|
| Neurofeedback (EEG Training) | 2x/week (20 min sessions) | Morning or post-workout |
| HRV Biofeedback (e.g., HeartMath, Elite HRV) | 5 min breathing (6 breaths/min) | Morning & evening |
| Non-Sleep Deep Rest (NSDR) | 10-20 min Yoga Nidra or binaural beats | Post-lunch or pre-bed |
| Dual N-Back Training | 15-20 min/day | Morning |
| Transcranial PEMF (tPEMF) | 10 min/day (e.g., NeoRhythm) | Evening |
| Photobiomodulation (Red/NIR Light) | 10 min on forehead | Morning |
💊 Nootropic Stack (Phase 1)
| Nootropic | Dosage | Timing | Purpose |
|---|
| Lion’s Mane Mushroom | 1g | Morning | NGF stimulation, neurogenesis |
| Bacopa Monnieri | 300mg | Morning | Memory, stress resilience |
| Rhodiola Rosea | 200mg | Morning | Adaptogen, focus |
| Alpha-GPC | 300mg | Pre-workout | Choline, cognitive boost |
| L-Theanine + Caffeine | 200mg L-Theanine + 100mg Caffeine | Morning | Focus, calm energy |
| Magnesium L-Threonate | 2g | Evening | Synaptic plasticity, sleep |
| NAC (N-Acetyl Cysteine) | 600mg | Evening | Glutathione, detox |
📊 Wearable & Biomarker Tracking
(Precision adjustments based on real-time data)
📱 Wearables & Devices:
| Device | Metrics Tracked | Actionable Insights |
|---|
| Oura Ring / Whoop | HRV, Sleep Stages, Recovery | Adjust training/fasting based on readiness |
| Continuous Glucose Monitor (CGM) | Glucose Variability, Ketosis | Optimize carb timing, fasting windows |
| Apple Watch / Garmin | HRV, VO2 Max, Training Load | Modify exercise intensity |
| Muse Headband | EEG (focus, meditation depth) | Neurofeedback training |
| Eight Sleep Pod | Sleep Temp, HRV, Respiratory Rate | Optimize sleep environment |
| Keto-Mojo | Ketones, Glucose | Confirm metabolic state |
🩸 Blood & Biomarker Testing (Baseline & Month 3)
| Biomarker | Optimal Range | Intervention if Suboptimal |
|---|
| HbA1c | <5.0% | Adjust carb intake, fasting, berberine |
| Fasting Insulin | <5 μU/mL | Metformin (if needed), AMPK activators |
| Testosterone (Free & Total) | 700-1100 ng/dL | Boron, zinc, resistance training |
| Cortisol (AM) | 10-20 μg/dL | Adaptogens, HRV training |
| CRP (Inflammation) | <0.5 mg/L | Curcumin, omega-3, fasting |
| Homocysteine | <7 μmol/L | B vitamins, TMG |
| Omega-3 Index | >8% | Increase EPA/DHA |
| Vitamin D | 50-80 ng/mL | Sunlight, supplementation |
| Ferritin | 50-150 ng/mL | Blood donation if high, iron if low |
🧘 Stress Resilience & Longevity Mindset
(Vagal tone, emotional regulation, and anti-fragility training)
📌 Daily Stress Protocol:
| Technique | Details | Timing |
|---|
| Box Breathing (4-4-4-4) | 5 min | Morning & before bed |
| Wim Hof Breathing | 3 rounds (30 breaths, 1 min hold) | Morning (fasted) |
| Cold Showers | 2-3 min at 40°F | Post-workout or morning |
| Vagus Nerve Stimulation | Gargling, humming, gag reflex | Evening |
| Gratitude Journaling | 3 things daily | Evening |
| Non-Sleep Deep Rest (NSDR) | 10-20 min | Post-lunch or pre-bed |
🎧 Neurofeedback & Biofeedback Training:
- 2x/week neurofeedback sessions (focus on alpha/theta balance).
- Daily HRV biofeedback (aim for >80 HRV score).
- Weekly float tank sessions (60 min, sensory deprivation).
📅 Phase 2: Performance & Longevity Acceleration (Weeks 5-8)
Goal: Enhance mitochondrial density, muscle hypertrophy, cognitive speed, and senolytic clearance.
🔬 Key Adjustments:
- Increase fasting windows (18:6 → 20:4 on non-training days).
- Introduce rapamycin (or rapalogs) for mTOR modulation (if biomarkers support).
- Advanced nootropics (modafinil, semax, or cerebrolysin for cognitive peaks).
- Hyperbaric oxygen therapy (HBOT) 1-2x/week for recovery.
- Red light + near-infrared (NIR) therapy for deeper mitochondrial stimulation.
(Detailed Phase 2 protocol available upon request—this plan focuses on Phase 1 for brevity.)
📅 Phase 3: Peak Optimization & Longevity Maintenance (Weeks 9-12)
Goal: Fine-tune biomarkers, optimize epigenetic expression, and prepare for long-term maintenance.
🔬 Key Adjustments:
- Cyclical rapamycin (6mg/week for 4 weeks, then off).
- Plasma dilution (therapeutic phlebotomy if ferritin >150).
- Advanced senolytic stack (Dasatinib + Quercetin).
- Stem cell or exosome therapy (if available).
- AI-driven biomarker analysis for personalized tweaks.
📌 Final Notes & Long-Term Maintenance
- Quarterly blood testing (adjust supplements based on trends).
- Annual epigenetic testing (e.g., TruDiagnostic, GlycanAge).
- Continuous wearable tracking (adjust protocols based on HRV, glucose, sleep).
- Periodic "deload" weeks (reduce fasting, lower training volume).
- Stay updated on emerging longevity tech (e.g., Yamanaka factors, partial reprogramming).
🚀 Expected Outcomes After 3 Months:
✅ Improved metabolic flexibility (lower fasting insulin, stable glucose).
✅ Enhanced autophagy & cellular cleanup (reduced inflammation, better skin/hair).
✅ Increased mitochondrial density (higher VO2 max, endurance).
✅ Optimized cognitive function (better memory, focus, neuroplasticity).
✅ Stronger stress resilience (higher HRV, lower cortisol).
✅ Improved body composition (leaner, more muscle, lower visceral fat).
✅ Biomarker optimization (HbA1c <5.0%, testosterone in optimal range).
📥 Next Steps:
- Baseline blood work & wearable setup.
- Start Phase 1 (Weeks 1-4) with strict adherence.
- Track all metrics in a spreadsheet or app (e.g., Notion, Heads Up Health).
- Adjust based on real-time data (HRV, glucose, sleep).
- Progress to Phase 2 after 4 weeks.
Would you like a customized version based on your current biomarkers, genetics, or specific goals? 🚀
