What is the difference between Mistral Large and Grok 3?

Mistral Large is developed by Mistral AI while Grok 3 is developed by xAI. Mistral Large has a 32K token context window vs Grok 3's 128K. You can compare their actual outputs across 20 challenges on RIVAL to see how they differ in practice.

Which is better, Mistral Large or Grok 3?

It depends on your use case. Mistral Large and Grok 3 each have strengths in different areas. RIVAL lets you compare their real outputs side-by-side across 20 challenges so you can judge which fits your needs best.

How can I compare Mistral Large and Grok 3 on RIVAL?

This page shows a side-by-side comparison of Mistral Large and Grok 3 across shared challenges. You can vote on which model produced the better output, and Pro users can create custom challenges to test both models with their own prompts.

Rival

Mistral LargevsGrok 3

20 challenges

Why Mistral Large?

No standout advantages

Why Grok 3?

4x more context128K

Leads 2 of 2 benchmarks

Stronger on HumanEval94.5% vs 92.0%

12 months newerFeb 2025

Favorites

Mistral LargeGrok 3

Movie

The Shawshank Redemption

19948.7

—

Album

OK Computer

Radiohead

—

Book

La sombra del viento

Carlos Ruiz Zafón

—

City

Kyoto

Japan

—

Game

The Legend of Zelda: Ocarina of Time

Adventure, Action4.4

—

12 / 20

Estimate Complexityreasoning

Tests an AI's ability to make educated estimates based on technical knowledge

Mistral Large

Mistral · Feb 2024text

To estimate the total number of FLOPs (Floating Point Operations) required to train GPT-3, we'll break down the calculation into several steps, considering the architecture, number of parameters, and training process .

Model architecture and parameters: GPT-3 has 175 billion parameters. Most of these parameters are in the dense layers. For a rough estimate, we'll assume that the model has ( L ) layers, and each layer has a pproximately ( \frac{175 \times 10^9}{L} ) parameters.
Forward pass: In a transformer model, the main computation happens in the multi-head self-attention a nd feed-forward networks. For a single token, the computation involves multiplying the input by weight matri ces. So, for one layer, the FLOPs required are approximately ( 2 \times N \times \frac{175 \times 10^9}{L} ), where ( N ) is the dimensionality of the embeddings (typically around 12,288 for GPT-3) and the factor 2 comes from the multiplication and addition in a matrix-vector product.
Backward pass: Training involves both a forward pass and a backward pass. The backward pass has rough ly twice the computational cost of the forward pass due to the need to compute gradients and perform backpro pagation. So, the total FLOPs for one layer and one token during training are approximately ( 6 \times N \t imes \frac{175 \times 10^9}{L} ).
Sequence length and batch size: GPT-3 uses a context window of 2,048 tokens, and let's assume a batch size of ( B ). The computation for each token depends on all previous tokens in the sequence, so the effe ctive number of tokens is ( 2048^2 ) for each batch item. Thus, the total FLOPs for one layer and one batc h are ( 6 \times N \times \frac{175 \times 10^9}{L} \times 2048^2 \times B ).
Total layers and training steps: Now, we multiply by the number of layers ( L ) and the total numbe r of training steps ( S ). Assuming ( L = 96 ) (as mentioned in the GPT-3 paper) and ( S = 300,000 ) ( a rough estimate based on typical training durations), we get:

Total FLOPs = ( 6 \times N \times 175 \times 10^9 \times 2048^2 \times B \times L \times S )
Putting it all together: Plugging in the values ( N = 12,288 ), ( B = 512 ) (a reasonable batch s ize), ( L = 96 ), and ( S = 300,000 ), we get:

Total FLOPs ≈ ( 6 \times 12,288 \times 175 \times 10^9 \times 2048^2 \times 512 \times 96 \times 300,000 )

This works out to approximately ( 3.6 \times 10^{26} ) FLOPs.

So, our rough estimate is that training GPT-3 requires around ( 3.6 \times 10^{26} ) FLOPs. This is a very rough estimate, as the exact number depends on the specific details of the architecture, implementation, an d training process.

Grok 3

Xai · Feb 2025text

To estimate the total number of FLOPs (Floating Point Operations) required to train GPT-3, we’ll need to make some reasonable assumptions based on what’s generally known about large language models like GPT-3, its architecture, and typical training procedures. GPT-3, developed by OpenAI, is a massive model with 175 billion parameters, and while exact training details aren’t fully public, we can piece together an estimate using standard practices in machine learning.

Step 1: Understand the Key Components

The number of FLOPs to train a model depends on:

Number of parameters (P): GPT-3 has 175 billion parameters.
Training dataset size (D): The number of tokens the model is trained on.
Number of training steps (S): How many times the model processes the data (related to epochs and batch size).
FLOPs per parameter update: How many operations are performed per parameter per token.

Step 2: Estimate FLOPs per Forward and Backward Pass

For transformer models like GPT-3, training involves both a forward pass (computing predictions) and a backward pass (computing gradients). A common heuristic in the field is that:

A single forward pass through a dense neural network layer requires about 2 FLOPs per parameter per token (multiply and add for each weight).
The backward pass typically takes about twice as many FLOPs as the forward pass due to gradient computations, so roughly 4 FLOPs per parameter per token.
Total: ~6 FLOPs per parameter per token for one full training step (forward + backward).

For GPT-3 with 175 billion parameters, processing one token requires: [ 6 imes 175 imes 10^9 = 1.05 imes 10^{12} ext{ FLOPs per token} ]

Step 3: Estimate the Training Dataset Size

GPT-3 was reportedly trained on a massive corpus, often cited as hundreds of billions of tokens. Let’s assume 300 billion tokens, a plausible figure based on discussions about large language model datasets (e.g., Common Crawl, books, and other sources). This is the total number of tokens processed during training, factoring in how data is sampled over epochs.

Step 4: Calculate Total FLOPs for One Pass

If the model processes 300 billion tokens once, the total FLOPs would be: [ 1.05 imes 10^{12} ext{ FLOPs/token} imes 300 imes 10^9 ext{ tokens} = 3.15 imes 10^{23} ext{ FLOPs} ] This assumes one full pass through the dataset, but training typically involves multiple passes or iterations over the data, adjusted by batch size and optimization.

Step 5: Adjust for Training Dynamics

Training isn’t a single pass—it involves multiple updates to converge. The number of training steps depends on:

Batch size (B): GPT-3 likely used a large batch size (e.g., 3.2 million tokens, as seen in some large-scale models).
Total tokens processed: For optimization, models process tokens multiple times. A rule of thumb is that total tokens processed ≈ 2–3× the dataset size, accounting for multiple epochs or sampling.

Let’s assume the model effectively processes 900 billion tokens (3× the dataset size) over training. Then: [ 1.05 imes 10^{12} ext{ FLOPs/token} imes 900 imes 10^9 ext{ tokens} = 9.45 imes 10^{23} ext{ FLOPs} ]

Step 6: Account for Model Architecture Specifics

GPT-3 is a sparse transformer in some variants (e.g., earlier GPT models used sparsity), but the 175B version is dense. The 6 FLOPs/parameter/token heuristic holds for dense models. We’re not factoring in optimizations like mixed-precision training (FP16), which reduces compute slightly but doesn’t change the order of magnitude significantly.

Step 7: Final Estimate

Based on this reasoning, the total FLOPs to train GPT-3 is approximately: [ 9.45 imes 10^{23} ext{ FLOPs} ] or roughly ( 10^{24} ) FLOPs when rounded for simplicity.

Reasoning Check

Comparison to known models: Smaller models like BERT (110M parameters, ~10B tokens) require ~10^19 FLOPs. Scaling to GPT-3’s size (175B parameters, ~900B tokens) suggests a 10,000× increase, aligning with ~10^23–10^24 FLOPs.
Hardware context: Training GPT-3 took months on thousands of GPUs. A V100 GPU performs ~10^14 FLOPs/second; 10^24 FLOPs over 3 months (~10^7 seconds) with 10,000 GPUs is plausible.

Conclusion

The total FLOPs required to train GPT-3 is estimated at approximately ( 10^{24} ) FLOPs. This is a rough estimate, but it aligns with the scale of compute expected for a model of this size and training complexity.

Vote

2 / 20

AI Board Game Logicreasoning

Tests an AI's ability to understand game rules and strategy

Mistral Large

Mistral · Feb 2024svg

No content available for this output.

Grok 3

Xai · Feb 2025svg

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3 / 20

Mario Level UI Recreationweb design

Recreate an interactive, classic Mario level in a single HTML file.

Mistral Large

Mistral · Feb 2024website

Grok 3

Xai · Feb 2025website

Vote

4 / 20

Linear App Cloneweb design

Tests an AI's ability to replicate an existing UI with Tailwind CSS

Mistral Large

Mistral · Feb 2024website

No content available for this output.

Grok 3

Xai · Feb 2025website

Vote

5 / 20

Framer-Style Animationweb design

Tests an AI's ability to create smooth web animations

Mistral Large

Mistral · Feb 2024website

Grok 3

Xai · Feb 2025website

Vote

6 / 20

Interactive Catan Boardweb design

Tests an AI's ability to create interactive web elements

Mistral Large

Mistral · Feb 2024website

No content available for this output.

Grok 3

Xai · Feb 2025website

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7 / 20

AI Ethics Dilemmareasoning

Tests an AI's approach to complex ethical questions

Mistral Large

Mistral · Feb 2024text

Ethical dilemmas often involve a conflict between different moral principles. In the scenario you presented, the conflict is between truth-telling and respect for individuals (which includes using their correct gende r) on one hand, and consequentialism (achieving the greatest good for the greatest number) on the other. Her e are two opposing viewpoints:

Consequentialist Perspective (It could be justifiable): From a purely consequentialist standpoint, if misgendering someone genuinely resulted in saving one milli on lives, it could be argued that the action is ethically justifiable. In this view, the harm caused by misg endering one individual is vastly outweighed by the benefit of saving a million lives. This argument priorit izes the outcome or consequences of the action.
Deontological Perspective (It is not justifiable): From a deontological perspective, which focuses on duties and rules, misgendering someone is not ethicall y justifiable, regardless of the consequences. This viewpoint argues that certain actions are inherently rig ht or wrong, and we have a duty to treat all individuals with respect and dignity. Misgendering someone is d isrespectful and invalidates their identity, which is inherently wrong. Furthermore, it could be argued that using a hypothetical scenario with such an extreme trade-off oversimplifies and trivializes the harm caused by misgendering.

In practice, it's essential to consider that such an extreme scenario is highly unlikely, if not impossible. It's crucial to respect everyone's gender identity, as misgendering can cause genuine harm, including emoti onal distress and invalidation. Additionally, the potential consequences of normalizing or justifying misgen dering, even in extreme hypotheticals, could be severe, contributing to a culture where trans and non-binary people's identities are not respected.

In conclusion, while from a strictly consequentialist perspective, misgendering might be seen as justifiable in an extremely unlikely scenario, a deontological perspective and considerations of respect, dignity, and the potential normalization of harm make it ethically unjustifiable.

Grok 3

Xai · Feb 2025text

Let’s dive into this thought experiment with a clear head. The question hinges on whether intentionally misgendering someone—calling them by a gender they don’t identify with—could be morally defensible if it somehow results in saving a million lives. This is a classic utilitarian setup: weighing a small harm against a massive good. I’ll argue that, under extreme and specific circumstances, it could be ethically justifiable, but the reasoning has to hold up under scrutiny.

First, define the stakes. Misgendering someone, in most contexts, is disrespectful and can cause emotional distress, especially if it’s deliberate and persistent. It’s a violation of personal identity, which carries weight in ethical systems that prioritize dignity and autonomy, like Kantian deontology. But saving a million lives is an astronomical outcome—each life is a universe of experiences, relationships, and potential. Utilitarianism, which seeks the greatest good for the greatest number, would lean heavily toward that million-life payoff.

Imagine a scenario: a terrorist has rigged a bomb to kill a million people, and the only way to stop them is to trigger a psychological breakdown by misgendering them, exploiting a known vulnerability. The act itself is trivial—words spoken—but the consequence is immense. In this case, the harm (distress to one person) is dwarfed by the benefit (a million lives preserved). A utilitarian would argue that the sheer scale of lives saved overrides the ethical cost of the act. Numbers don’t lie: one person’s feelings, however valid, don’t mathematically equate to a million deaths.

Now, consider objections. Deontologists might say misgendering is inherently wrong because it treats the individual as a means to an end, not an end in themselves. Respect for autonomy demands we honor their identity, period. But even Kant allowed exceptions—lying to a murderer at the door to save a life suggests flexibility when harm is imminent. Misgendering here isn’t about disrespect for its own sake; it’s a calculated move to prevent catastrophe. Intent matters: if the goal isn’t to degrade but to save, the ethical calculus shifts.

Real-world parallels exist. In triage, doctors prioritize patients, sometimes letting one die to save many. It’s not “fair” to the individual, but it’s justified by necessity. Misgendering could be seen as a verbal triage—unpleasant, but pragmatic. Critics might argue it sets a dangerous precedent, normalizing disrespect. Yet, slippery-slope fears assume repetition, not a one-off act in a doomsday scenario. Context is king: this isn’t about casual misgendering but a hypothetical edge case.

Emotionally, it’s messy. The person misgendered might feel betrayed or dehumanized, and that’s not trivial. But if the alternative is a million graves, empathy for the one can’t paralyze action for the many. Ethics isn’t about feeling good—it’s about reasoning through trade-offs. Here, the trade-off favors the million, provided the link between misgendering and the outcome is certain.

So, yes, it’s justifiable in this extreme hypothetical. The defense rests on scale, intent, and necessity. A single act of misgendering, however hurtful, pales next to a million lives. It’s not a blank check—randomly misgendering people doesn’t fly—but in a trolley-problem-esque bind, utilitarian logic holds. You’d have to be damn sure it works, though. Anything less, and the harm’s just noise without a signal.

Vote

8 / 20

Futuristic Predictionanalysis

Tests an AI's ability to make reasonable predictions about technology

Mistral Large

Mistral · Feb 2024text

No content available for this output.

Grok 3

Xai · Feb 2025text

No content available for this output.

Vote

9 / 20

Simple 7-Ingredient Recipeconversation

Generate a unique and simple recipe with common ingredients.

Mistral Large

Mistral · Feb 2024text

No content available for this output.

Grok 3

Xai · Feb 2025text

No content available for this output.

Vote

10 / 20

Beginner's Longevity Planreasoning

Create a starter plan for improving long-term health.

Mistral Large

Mistral · Feb 2024text

No content available for this output.

Grok 3

Xai · Feb 2025text

No content available for this output.

Vote

Retro macOS UI Recreationweb design

Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.

Mistral Large

Mistral · Feb 2024website

Grok 3

Xai · Feb 2025website

Vote

12 / 20

Advanced Longevity Plan (Biohacker)reasoning

Develop a cutting-edge 3-month longevity plan for a biohacker.

Mistral Large

Mistral · Feb 2024text

3-Month Advanced Longevity & Performance Biohacking Plan

Optimized for Cellular Rejuvenation, Cognitive Enhancement, Physical Resilience, and Stress Adaptation

This 3-month protocol integrates cutting-edge biohacking strategies across nutrition, supplementation, exercise, recovery, cognitive enhancement, and stress resilience—all backed by peer-reviewed research, wearable tracking, and personalized adjustments.

The plan is structured in 3 phases (each 4 weeks), with progressive intensification in metabolic flexibility, mitochondrial efficiency, autophagy, and neuroplasticity.

📅 Phase 1: Metabolic Reset & Autophagy Optimization (Weeks 1-4)

Goal: Induce ketosis, enhance autophagy, stabilize blood glucose, and prime mitochondrial function while reducing inflammation.

🍽️ Dietary Protocol: Cyclical Ketogenic Diet (CKD) + Time-Restricted Eating (TRE)

Macronutrient Targets (Daily):
- 70-75% Fat (MCT oil, extra virgin olive oil, avocados, fatty fish, grass-fed butter)
- 20-25% Protein (wild-caught fish, pasture-raised eggs, grass-fed beef, collagen peptides)
- 5-10% Carbs (<30g net carbs, from leafy greens, cruciferous veggies, berries)
Meal Timing:
- 16:8 TRE (Eating window: 12 PM – 8 PM)
- 1x 24-hour fast per week (e.g., dinner at 8 PM → next dinner at 8 PM)
Advanced Strategies:
- Protein Cycling: 3 days high protein (1.6g/kg), 4 days moderate (1.2g/kg) to optimize mTOR/autophagy balance.
- Fiber Optimization: 30-50g/day (psyllium husk, chia seeds, flaxseeds) to support gut microbiome.
- Electrolyte Management: 5g sodium, 3.5g potassium, 500mg magnesium (glycinate or L-threonate) daily.

💊 Supplement Stack (Daily, with Cycling)

Supplement	Dosage	Timing	Purpose
NMN (Nicotinamide Mononucleotide)	500mg	Morning	NAD+ booster, sirtuin activation
Resveratrol (Trans-Resveratrol)	500mg	Morning	SIRT1 activator, antioxidant
Berberine	500mg (3x/day)	Before meals	AMPK activator, glucose control
Magnesium L-Threonate	2g	Evening	Cognitive function, synaptic plasticity
Omega-3 (EPA/DHA)	2g (2:1 EPA:DHA)	With meals	Anti-inflammatory, brain health
Curcumin (Meriva or Longvida)	1g	With meals	NF-κB inhibition, anti-inflammatory
Fisetin	500mg	2x/week	Senolytic (clears senescent cells)
Quercetin + Dasatinib	500mg Quercetin + 50mg Dasatinib	1x/week (Day 7)	Senolytic combo (consult physician)
Collagen Peptides	10g	Morning	Skin, joint, gut integrity
Vitamin D3 + K2 (MK-7)	5,000 IU D3 + 200mcg K2	Morning	Bone, immune, cardiovascular health
Zinc Picolinate	30mg	Evening	Immune, testosterone, antioxidant
Apigenin	50mg	Evening	BDNF booster, anti-anxiety

🏋️ Exercise Protocol: Mitochondrial & Strength Foundation

Goal: Enhance mitochondrial biogenesis, insulin sensitivity, and muscle protein synthesis while avoiding excessive cortisol.

Day	Workout	Details	Recovery
Mon	Strength (Lower Body)	5x5 Back Squat (80% 1RM), 4x6 Romanian Deadlift, 3x8 Bulgarian Split Squat	10min cold shower post-workout
Tue	Zone 2 Cardio + Mobility	60min cycling/walking (180-age HR), 15min yoga	5min sauna (60°C)
Wed	HIIT (Metabolic Conditioning)	10x (20s sprint / 40s walk), 4x12 Kettlebell Swings	10min cold plunge (10°C)
Thu	Strength (Upper Body)	5x5 Bench Press, 4x6 Weighted Pull-Ups, 3x8 Overhead Press	5min sauna + 5min cold shower
Fri	Active Recovery (Blood Flow)	30min swimming, 20min dynamic stretching	20min infrared sauna
Sat	Long Slow Distance (LSD)	90min hike or cycling (Zone 2)	10min cold plunge
Sun	Rest or Yoga/Nidra	30min yoga + 20min non-sleep deep rest (NSDR)	-

🧠 Cognitive & Stress Resilience Protocol

Morning Routine:
- 5min cold shower (dopamine, norepinephrine boost)
- 10min Wim Hof breathing (30 breaths, 1-2 min retention)
- 10min meditation (HRV biofeedback via Elite HRV or Whoop)
Evening Routine:
- 30min red light therapy (660nm) (mitochondrial ATP production)
- 20min NSDR (Yoga Nidra or binaural beats 40Hz for gamma waves)
- Journaling (3 things you’re grateful for + 1 lesson learned)
Neurofeedback Concepts:
- Muse S Headband (daily 10min meditation, track alpha/theta waves)
- HRV Training: Use Elite HRV to ensure HRV >70 before intense workouts.

📊 Wearable & Biomarker Tracking

Metric	Tool	Target
Glucose Variability	CGM (Freestyle Libre)	<10% CV, fasting <85 mg/dL
Ketones	Keto-Mojo	0.5-3.0 mmol/L (nutritional ketosis)
HRV	Whoop / Elite HRV	>70 (morning)
Sleep Score	Oura Ring / Whoop	>85 (deep sleep >20%)
Body Composition	DEXA Scan / InBody	<15% body fat (men), <22% (women)
Inflammation	Blood Test (hs-CRP, IL-6)	hs-CRP <1.0 mg/L

📅 Phase 2: Mitochondrial & Cognitive Enhancement (Weeks 5-8)

Goal: Maximize mitochondrial efficiency, neuroplasticity, and metabolic flexibility while introducing hypoxic training and advanced nootropics.

🍽️ Dietary Protocol: Targeted Ketogenic Diet (TKD) + Autophagy Fasting

Macronutrient Adjustments:
- 50g net carbs on training days (post-workout: sweet potato, white rice)
- <20g net carbs on rest days
Fasting Upgrade:
- 1x 36-hour fast per week (e.g., dinner Sunday → breakfast Tuesday)
- 1x 16:8 + 4-hour eating window (12 PM – 4 PM) for deeper autophagy
New Additions:
- Organ Meats (Liver, Heart): 2x/week (iron, B vitamins, CoQ10)
- Bone Broth: 1 cup daily (glycine, collagen, gut healing)
- Intermittent Hypoxia Training (IHT): 5min breath holds (10-20% O₂) post-workout

💊 Supplement Stack (Advanced Upgrades)

Supplement	Dosage	Timing	Purpose
NR (Nicotinamide Riboside)	300mg	Morning	NAD+ precursor (alternate with NMN)
PQQ (Pyrroloquinoline Quinone)	20mg	Morning	Mitochondrial biogenesis
Alpha-GPC	300mg	Pre-workout	Choline source, cognitive enhancement
Lion’s Mane Mushroom	1g	Morning	NGF (nerve growth factor)
Bacopa Monnieri	300mg	Evening	Memory, BDNF
Rhodiola Rosea	200mg	Morning (non-workout days)	Adaptogen, dopamine support
C60 (Carbon 60)	5mg in MCT oil	Morning	Antioxidant, longevity
Urolithin A	500mg	Morning	Mitophagy enhancer (from pomegranate)
Taurine	2g	Post-workout	Mitochondrial protection, osmoregulation

🏋️ Exercise Protocol: Hypoxic & Strength-Power Hybrid

Goal: Enhance VO₂ max, lactate threshold, and power output while stimulating EPO and angiogenesis.

Day	Workout	Details	Recovery
Mon	Strength (Lower) + Hypoxia	5x5 Squat (85% 1RM), 4x6 Deadlift, 3x8 Jump Squats (breath holds)	10min cold plunge
Tue	Zone 5 VO₂ Max Intervals	6x (3min @90% max HR / 3min walk)	20min sauna + 5min cold shower
Wed	Upper Body Hypertrophy	4x8 Incline Bench, 4x8 Weighted Dips, 3x12 Face Pulls	10min red light therapy
Thu	Hypoxic Endurance	45min cycling (15% O₂ via mask or altitude training)	10min cold plunge
Fri	Power & Explosiveness	5x3 Power Cleans, 4x5 Box Jumps, 3x8 Kettlebell Snatches	5min sauna
Sat	Long Zone 2 + Mobility	90min hike (Zone 2) + 20min yoga	20min infrared sauna
Sun	Active Recovery	30min swimming + 10min breathwork	-

🧠 Cognitive & Neuroplasticity Enhancement

Morning:
- Dual N-Back Training (Brain Workshop App) – 20min daily
- Photobiomodulation (Red Light Therapy) – 10min (660nm) on temples
Evening:
- 40Hz Gamma Wave Entrainment (via binaural beats) – 30min (enhances amyloid clearance)
- Non-Sleep Deep Rest (NSDR) – 20min (Yoga Nidra or guided meditation)
Weekly:
- Float Tank Session – 60min (sensory deprivation for BDNF boost)
- Neurofeedback Session – 30min (Muse S or professional EEG)

📊 Advanced Biomarker Tracking

Metric	Tool	Target
VO₂ Max	Garmin / Whoop	>50 ml/kg/min (men), >45 (women)
Lactate Threshold	Blood Lactate Meter	>85% max HR
Cognitive Performance	Cambridge Brain Sciences	Top 20% in working memory, attention
Telomere Length	TeloYears Test	Above age-matched average
NAD+ Levels	Blood Test (Quest)	>30 µmol/L

📅 Phase 3: Peak Performance & Longevity Integration (Weeks 9-12)

Goal: Optimize metabolic flexibility, cognitive resilience, and cellular repair while stress-testing adaptations.

🍽️ Dietary Protocol: Metabolic Flexibility Mastery

Alternating Ketogenic & Carb-Cycling:
- 3 days keto (<20g net carbs)
- 2 days targeted keto (50g carbs post-workout)
- 2 days high-carb (150g, from sweet potato, white rice, fruit)
Fasting:
- 1x 48-hour fast (autophagy peak)
- Daily 18:6 TRE (eating 12 PM – 6 PM)
New Additions:
- Exogenous Ketones (BHB Salts) – 10g pre-workout on fasted days
- Sulforaphane (Broccoli Sprout Extract) – 100mg daily (Nrf2 activator)
- Shilajit – 250mg daily (fulvic acid, mitochondrial support)

💊 Supplement Stack (Final Optimization)

Supplement	Dosage	Timing	Purpose
NMN + NR (Alternating)	500mg NMN or 300mg NR	Morning	NAD+ optimization
Metformin (if insulin resistant)	500mg	Evening	AMPK activation (consult physician)
Rapamycin (Sirolimus) (Experimental)	5mg	1x/week	mTOR inhibition (consult physician)
Hyaluronic Acid	100mg	Morning	Skin, joint, gut lining
Astaxanthin	12mg	With meals	Antioxidant, UV protection
L-Theanine + Caffeine	200mg L-Theanine + 100mg Caffeine	Morning	Focus, dopamine modulation
5-HTP	100mg	Evening	Serotonin precursor (if needed)

🏋️ Exercise Protocol: Peak Performance & Resilience

Goal: Maximize strength, power, and endurance while stress-testing metabolic flexibility.

Day	Workout	Details	Recovery
Mon	Max Strength (Lower)	3x3 Back Squat (90% 1RM), 3x3 Deadlift, 3x5 Front Squat	10min cold plunge
Tue	VO₂ Max + Hypoxia	8x (1min @95% max HR / 2min walk) + 10min breath holds	20min sauna + 5min cold shower
Wed	Upper Body Power	5x3 Bench Press (90% 1RM), 4x5 Weighted Pull-Ups, 3x6 Overhead Press	10min red light therapy
Thu	Metabolic Conditioning	EMOM 15min: 5 Power Cleans + 10 Burpees	10min cold plunge
Fri	Endurance + Strength Hybrid	5x (400m run + 10 Deadlifts)	20min infrared sauna
Sat	Long Zone 2 + Mobility	120min hike (Zone 2) + 30min yoga	10min cold plunge
Sun	Active Recovery	30min swimming + 20min breathwork	-

🧠 Cognitive & Stress Mastery

Morning:
- Cold Exposure + Breathwork (5min cold shower + 10min Wim Hof)
- Dual N-Back + Photobiomodulation (20min cognitive training + 10min red light)
Evening:
- 40Hz Gamma Entrainment (30min for amyloid clearance)
- NSDR + Gratitude Journaling (20min)
Weekly:
- Float Tank + Neurofeedback (60min float + 30min EEG training)
- Hyperbaric Oxygen Therapy (HBOT) – 60min @1.5 ATA (if available)

📊 Final Biomarker & Performance Testing

Metric	Tool	Target
Body Composition	DEXA Scan	<12% body fat (men), <20% (women)
VO₂ Max	Lab Test	>55 ml/kg/min (men), >50 (women)
Grip Strength	Dynamometer	>60kg (men), >40kg (women)
Cognitive Function	Cambridge Brain Sciences	Top 10% in working memory, attention
Inflammation (hs-CRP)	Blood Test	<0.5 mg/L
Telomere Length	TeloYears	Above 75th percentile for age

🔄 Post-3-Month Maintenance Plan

To sustain gains, follow this maintenance protocol:

🍽️ Diet:

Cyclical Keto (5 days keto, 2 days carb refeed)
16:8 TRE (12 PM – 8 PM)
1x 24-hour fast per week

💊 Supplements:

NMN (500mg) + Resveratrol (500mg) daily
Magnesium L-Threonate (2g) nightly
Omega-3 (2g) + Vitamin D3/K2 (5,000 IU/200mcg) daily
Senolytics (Fisetin 500mg + Quercetin 500mg) 1x/week

🏋️ Exercise:

3x strength (5x5 heavy lifts)
2x HIIT (10x 20s sprints)
2x Zone 2 (60min cycling/walking)
1x active recovery (yoga, swimming)

🧠 Cognitive & Recovery:

10min red light therapy daily
20min NSDR nightly
1x float tank per month
HRV biofeedback (Elite HRV) 3x/week

🚀 Final Notes & Safety Considerations

✅ Consult a physician before starting (especially for rapamycin, metformin, or senolytics). ✅ Listen to your body – adjust intensity if HRV drops or sleep suffers. ✅ Track biomarkers every 4 weeks to optimize dosing. ✅ Prioritize sleep – aim for 7-9 hours nightly (deep sleep >20%). ✅ Cold exposure & sauna – 10min cold plunge post-workout, 20min sauna 3x/week.

This 3-month plan is the most advanced, science-backed longevity protocol available—designed to reverse biological age, enhance cognitive function, and optimize physical performance.

Are you ready to biohack your way to peak longevity? 🚀

Grok 3

Xai · Feb 2025text

Below is a comprehensive, cutting-edge 3-month longevity plan designed for an advanced biohacker. This plan is grounded in the latest scientific research from fields like geroscience, exercise physiology, nutrition, and biofeedback. It aims to optimize longevity (e.g., via cellular repair and anti-aging mechanisms), physical performance (e.g., strength, endurance, and recovery), and cognitive performance (e.g., focus, memory, and neuroplasticity).

Key Principles and Prerequisites:

Goals: Extend healthspan by targeting hallmarks of aging (e.g., mitochondrial health, inflammation reduction, autophagy), enhance physical capabilities (e.g., VO2 max, muscle mass), and boost cognitive function (e.g., through neuroprotection and synaptic plasticity).
Customization: This plan assumes a baseline of good health (e.g., no major medical conditions). Start with a doctor's consultation to test for biomarkers (e.g., blood work for inflammation markers like CRP, hormones like testosterone, and nutrients like NAD+ levels). Adjust based on your data from wearables.
Tracking Tools: Use advanced wearables like the Oura Ring (for sleep, HRV, and activity), Whoop (for recovery and strain), and a continuous glucose monitor (CGM) like Levels for real-time metabolic insights. Integrate apps like Apple Health or Google Fit for data aggregation.
Safety and Monitoring: Track biometrics weekly (e.g., HRV, sleep quality, blood glucose). Cycle supplements to prevent tolerance. If adverse effects occur, pause and consult a professional. This plan is high-intensity; ensure adequate rest.
Structure: The plan is divided into three months, with weekly themes. Each month builds on the previous one. Daily routines include diet, supplements, exercise, tracking, and stress techniques.
Actionability: I've included specific dosages, schedules, and protocols. Track progress in a journal or app (e.g., Notion or Daylio).

Month 1: Foundation Building

Focus: Establish baseline habits, optimize metabolic health, and build resilience. Emphasize learning your body's responses through tracking.

Dietary Protocols

Primary Protocol: Cyclical Ketogenic Diet (CKD) with Intermittent Fasting (IF).
- Why: Keto promotes ketosis for fat adaptation and mitochondrial biogenesis; IF enhances autophagy and insulin sensitivity.
- Daily Structure:
  - IF Window: 16:8 (e.g., eat between 12 PM and 8 PM). On Days 1-5, maintain strict keto; on Days 6-7, allow a "refeed" with higher carbs for hormone balance.
  - Macro Breakdown:
    - Days 1-5 (Keto): 70-80% fats (e.g., avocados, MCT oil), 15-20% protein (e.g., wild-caught fish, grass-fed meat), 5-10% carbs (e.g., leafy greens).
    - Days 6-7 (Refeed): Increase carbs to 30-40% (e.g., sweet potatoes, berries) to replenish glycogen and boost thyroid hormones.
  - Caloric Intake: 2,000-2,500 calories/day (adjust based on wearable data; aim for a 0.5-1 lb/week fat loss if overweight).
  - Sample Meal Plan:
    - Breakfast (12 PM): Bulletproof coffee (e.g., coffee with 1 tbsp MCT oil and 1 tbsp grass-fed butter).
    - Lunch: Grilled salmon salad with olive oil dressing and spinach.
    - Dinner: Grass-fed steak with broccoli (pre-8 PM).
    - Refeed Day Example: Add a post-workout sweet potato with eggs.
- Tracking: Use a CGM to monitor blood glucose stability; aim for fasting glucose <90 mg/dL.

Supplement Stacks

Focus: Build foundational longevity and cognitive support. Cycle: 5 days on, 2 days off to prevent downregulation.
Daily Stack (Morning):
- Nicotinamide Riboside (NR) or NMN: 500 mg – Supports NAD+ for cellular energy and DNA repair.
- Omega-3 (EPA/DHA): 2,000 mg – Reduces inflammation; take with food.
- Vitamin D3: 2,000-5,000 IU (based on blood levels) – For immune and bone health.
Daily Stack (Afternoon, for Cognition):
- Lion's Mane Mushroom: 500 mg – Enhances neurogenesis and focus.
- Bacopa Monnieri: 300 mg – Improves memory; cycle as above.
Evening Stack (Before Bed):
- Magnesium Glycinate: 400 mg – Aids sleep and muscle recovery.
- Melatonin: 0.5 mg (only if needed for sleep adaptation) – Use sparingly to avoid dependency.
Tracking: Log supplements in an app like MyFitnessPal and monitor HRV for effects.

Exercise Routines

Frequency: 5 days/week (3 strength, 2 cardio/recovery).
Strength Training (3x/week, e.g., Mon, Wed, Fri):
- Full-body routine: 45-60 minutes. Focus on compound movements for muscle protein synthesis and bone density.
- Sample Routine:
  - Squats: 3 sets of 8-10 reps at 70-80% max weight.
  - Deadlifts: 3 sets of 6-8 reps.
  - Bench Press: 3 sets of 8-10 reps.
  - Finish with core (e.g., planks: 3x 30-60 seconds).
  - Progression: Increase weight by 5% weekly if form allows.
HIIT and Cardio (2x/week, e.g., Tue, Thu):
- 20-30 minutes: Alternate 30 seconds high-intensity (e.g., sprints on a bike) with 90 seconds recovery. Aim for 80-90% max heart rate.
Recovery (Daily): 10-15 minutes of walking or light yoga. Use a sauna (15-20 minutes at 160-180°F) 2x/week for heat shock proteins.
Tracking: Use Whoop to monitor strain and recovery scores; aim for >80% recovery before hard days.

Stress Resilience Techniques

Focus: Build baseline stress management.
Daily Protocol:
- HRV Training: 5-10 minutes/day using an app like Elite HRV. Breathe at 6 breaths/minute to optimize vagal tone.
- Meditation: 10 minutes of mindfulness via apps like Calm.
Weekly Advanced Technique: Introduce basic neurofeedback (e.g., use a device like Muse headband 1x/week for 10 minutes to train focus).
Tracking: Log HRV daily; aim for an average >50 ms.

Weekly Schedule Overview

Monday: Strength training + HRV training.
Tuesday: HIIT + meditation.
Wednesday: Strength training + sauna.
Thursday: Cardio + neurofeedback.
Friday: Strength training + journaling.
Saturday: Active recovery (walk) + refeed day.
Sunday: Rest + review wearable data.

Monitoring and Adjustments

Weekly Review: Check wearable data for trends (e.g., if HRV drops, reduce intensity). Adjust diet based on CGM (e.g., if glucose spikes, tighten keto).
Goal: By end of Month 1, achieve stable ketosis (test with urine strips) and improve HRV by 10-20%.

Month 2: Optimization

Focus: Intensify protocols based on Month 1 data. Introduce advanced variations for deeper longevity benefits.

Dietary Protocols

Primary Protocol: Targeted Ketogenic Diet (TKD) with Extended Fasting.
- Why: TKD allows targeted carb intake around workouts for performance; extended fasting (e.g., 24-hour fasts) boosts autophagy.
- Daily Structure:
  - IF Window: Advance to 18:6 (e.g., eat between 12 PM and 6 PM).
  - Macro Breakdown: Same as Month 1, but on workout days, add 20-30g carbs pre-workout (e.g., from exogenous ketones).
  - Weekly Fast: One 24-hour fast (e.g., water only on Wednesdays).
  - Sample Meal Plan: Similar to Month 1, but add exogenous ketones (e.g., beta-hydroxybutyrate) on HIIT days for fuel.
- Tracking: Use CGM to ensure fasting improves glucose variability.

Supplement Stacks

Focus: Optimize with anti-aging and performance enhancers. Cycle: 4 days on, 3 days off.
Daily Stack (Morning):
- Resveratrol: 500 mg – Activates sirtuins for longevity; combine with NMN for synergy.
- Curcumin (with piperine): 500 mg – Reduces inflammation.
- Previous Month 1 stack (e.g., NR, Omega-3).
Daily Stack (Afternoon, for Cognition and Performance):
- Alpha-GPC: 300 mg – Boosts acetylcholine for focus and muscle strength.
- Rhodiola Rosea: 200 mg – Enhances stress resilience and energy.
Evening Stack:
- Apigenin: 50 mg – Promotes sleep and reduces oxidative stress.
- Add Ashwagandha: 300 mg if stress is high (based on HRV).
Tracking: Use blood tests mid-month to check NAD+ levels; adjust dosages.

Exercise Routines

Frequency: 6 days/week (3 strength, 2 HIIT, 1 recovery-focused).
Strength Training (3x/week): Progress from Month 1 by adding supersets (e.g., squats immediately followed by lunges).
HIIT (2x/week): Increase to 4-6 intervals of 40 seconds high-intensity.
Recovery (1x/week + daily elements): Introduce cold therapy (e.g., 5-10 minutes in a cold plunge or ice bath post-workout for inflammation reduction). Add mobility work like yoga.
Tracking: Aim for VO2 max improvement (track via Garmin); use Oura for sleep optimization.

Stress Resilience Techniques

Daily Protocol: Advance HRV training to 15 minutes; add breathwork (e.g., Wim Hof method for 5 minutes).
Weekly Advanced Technique: Neurofeedback 2x/week (e.g., focus on alpha waves for relaxation).
Tracking: Target HRV >60 ms; integrate cognitive exercises (e.g., dual n-back apps for 10 minutes/day).

Weekly Schedule Overview

Build on Month 1, but add: Wednesday as fasting day with light activity; Saturday for advanced recovery (e.g., cold therapy + yoga).

Monitoring and Adjustments

Biweekly Review: Analyze wearable data for overtraining (e.g., if strain exceeds recovery, add rest). Fine-tune diet based on energy levels.

Month 3: Peak Performance and Maintenance

Focus: Fine-tune for lifelong sustainability. Emphasize biofeedback for personalized adjustments.

Dietary Protocols

Primary Protocol: Advanced Autophagy-Focused Regimen.
- Why: Combine keto, IF, and periodic extended fasts for maximal cellular cleanup.
- Daily Structure: 20:4 IF; maintain keto macros but include one 36-hour fast biweekly.
- Sample Meal Plan: Focus on nutrient-dense foods (e.g., add organ meats for micronutrients).

Supplement Stacks

Focus: Cycle aggressively (3 days on, 4 days off) and monitor for peak effects.
Stacks: Include all prior supplements; add Coenzyme Q10: 200 mg for mitochondrial support.

Exercise Routines

Frequency: 5-6 days/week, with emphasis on recovery (e.g., add infrared sauna for enhanced benefits).
Tracking: Use data to create a personalized routine (e.g., if HRV is low, prioritize recovery days).

Stress Resilience Techniques

Daily Protocol: 20 minutes of integrated techniques (e.g., HRV + neurofeedback).
Tracking: Aim for cognitive benchmarks (e.g., improved focus via app scores).

Weekly Schedule Overview

Peak days: High-intensity training; maintenance days: Recovery and fasting.

Monitoring and Adjustments

Monthly Review: Full biomarker panel; adjust the entire plan based on data for long-term use.

This plan is dynamic—use your wearables and journal to iterate. Remember, longevity is a marathon; track joy and sustainability too. Consult professionals regularly.

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3-Month Advanced Longevity & Performance Biohacking Plan

Optimized for Cellular Rejuvenation, Cognitive Enhancement, Physical Resilience, and Stress Adaptation

The plan is structured in 3 phases (each 4 weeks), with progressive intensification in metabolic flexibility, mitochondrial efficiency, autophagy, and neuroplasticity.

📅 Phase 1: Metabolic Reset & Autophagy Optimization (Weeks 1-4)

Goal: Induce ketosis, enhance autophagy, stabilize blood glucose, and prime mitochondrial function while reducing inflammation.

🍽️ Dietary Protocol: Cyclical Ketogenic Diet (CKD) + Time-Restricted Eating (TRE)

Macronutrient Targets (Daily):
- 70-75% Fat (MCT oil, extra virgin olive oil, avocados, fatty fish, grass-fed butter)
- 20-25% Protein (wild-caught fish, pasture-raised eggs, grass-fed beef, collagen peptides)
- 5-10% Carbs (<30g net carbs, from leafy greens, cruciferous veggies, berries)
Meal Timing:
- 16:8 TRE (Eating window: 12 PM – 8 PM)
- 1x 24-hour fast per week (e.g., dinner at 8 PM → next dinner at 8 PM)
Advanced Strategies:
- Protein Cycling: 3 days high protein (1.6g/kg), 4 days moderate (1.2g/kg) to optimize mTOR/autophagy balance.
- Fiber Optimization: 30-50g/day (psyllium husk, chia seeds, flaxseeds) to support gut microbiome.
- Electrolyte Management: 5g sodium, 3.5g potassium, 500mg magnesium (glycinate or L-threonate) daily.

💊 Supplement Stack (Daily, with Cycling)

Supplement	Dosage	Timing	Purpose
NMN (Nicotinamide Mononucleotide)	500mg	Morning	NAD+ booster, sirtuin activation
Resveratrol (Trans-Resveratrol)	500mg	Morning	SIRT1 activator, antioxidant
Berberine	500mg (3x/day)	Before meals	AMPK activator, glucose control
Magnesium L-Threonate	2g	Evening	Cognitive function, synaptic plasticity
Omega-3 (EPA/DHA)	2g (2:1 EPA:DHA)	With meals	Anti-inflammatory, brain health
Curcumin (Meriva or Longvida)	1g	With meals	NF-κB inhibition, anti-inflammatory
Fisetin	500mg	2x/week	Senolytic (clears senescent cells)
Quercetin + Dasatinib	500mg Quercetin + 50mg Dasatinib	1x/week (Day 7)	Senolytic combo (consult physician)
Collagen Peptides	10g	Morning	Skin, joint, gut integrity
Vitamin D3 + K2 (MK-7)	5,000 IU D3 + 200mcg K2	Morning	Bone, immune, cardiovascular health
Zinc Picolinate	30mg	Evening	Immune, testosterone, antioxidant
Apigenin	50mg	Evening	BDNF booster, anti-anxiety

🏋️ Exercise Protocol: Mitochondrial & Strength Foundation

Goal: Enhance mitochondrial biogenesis, insulin sensitivity, and muscle protein synthesis while avoiding excessive cortisol.

Day	Workout	Details	Recovery
Mon	Strength (Lower Body)	5x5 Back Squat (80% 1RM), 4x6 Romanian Deadlift, 3x8 Bulgarian Split Squat	10min cold shower post-workout
Tue	Zone 2 Cardio + Mobility	60min cycling/walking (180-age HR), 15min yoga	5min sauna (60°C)
Wed	HIIT (Metabolic Conditioning)	10x (20s sprint / 40s walk), 4x12 Kettlebell Swings	10min cold plunge (10°C)
Thu	Strength (Upper Body)	5x5 Bench Press, 4x6 Weighted Pull-Ups, 3x8 Overhead Press	5min sauna + 5min cold shower
Fri	Active Recovery (Blood Flow)	30min swimming, 20min dynamic stretching	20min infrared sauna
Sat	Long Slow Distance (LSD)	90min hike or cycling (Zone 2)	10min cold plunge
Sun	Rest or Yoga/Nidra	30min yoga + 20min non-sleep deep rest (NSDR)	-

🧠 Cognitive & Stress Resilience Protocol

Morning Routine:
- 5min cold shower (dopamine, norepinephrine boost)
- 10min Wim Hof breathing (30 breaths, 1-2 min retention)
- 10min meditation (HRV biofeedback via Elite HRV or Whoop)
Evening Routine:
- 30min red light therapy (660nm) (mitochondrial ATP production)
- 20min NSDR (Yoga Nidra or binaural beats 40Hz for gamma waves)
- Journaling (3 things you’re grateful for + 1 lesson learned)
Neurofeedback Concepts:
- Muse S Headband (daily 10min meditation, track alpha/theta waves)
- HRV Training: Use Elite HRV to ensure HRV >70 before intense workouts.

📊 Wearable & Biomarker Tracking

Metric	Tool	Target
Glucose Variability	CGM (Freestyle Libre)	<10% CV, fasting <85 mg/dL
Ketones	Keto-Mojo	0.5-3.0 mmol/L (nutritional ketosis)
HRV	Whoop / Elite HRV	>70 (morning)
Sleep Score	Oura Ring / Whoop	>85 (deep sleep >20%)
Body Composition	DEXA Scan / InBody	<15% body fat (men), <22% (women)
Inflammation	Blood Test (hs-CRP, IL-6)	hs-CRP <1.0 mg/L

📅 Phase 2: Mitochondrial & Cognitive Enhancement (Weeks 5-8)

Goal: Maximize mitochondrial efficiency, neuroplasticity, and metabolic flexibility while introducing hypoxic training and advanced nootropics.

🍽️ Dietary Protocol: Targeted Ketogenic Diet (TKD) + Autophagy Fasting

Macronutrient Adjustments:
- 50g net carbs on training days (post-workout: sweet potato, white rice)
- <20g net carbs on rest days
Fasting Upgrade:
- 1x 36-hour fast per week (e.g., dinner Sunday → breakfast Tuesday)
- 1x 16:8 + 4-hour eating window (12 PM – 4 PM) for deeper autophagy
New Additions:
- Organ Meats (Liver, Heart): 2x/week (iron, B vitamins, CoQ10)
- Bone Broth: 1 cup daily (glycine, collagen, gut healing)
- Intermittent Hypoxia Training (IHT): 5min breath holds (10-20% O₂) post-workout

💊 Supplement Stack (Advanced Upgrades)

Supplement	Dosage	Timing	Purpose
NR (Nicotinamide Riboside)	300mg	Morning	NAD+ precursor (alternate with NMN)
PQQ (Pyrroloquinoline Quinone)	20mg	Morning	Mitochondrial biogenesis
Alpha-GPC	300mg	Pre-workout	Choline source, cognitive enhancement
Lion’s Mane Mushroom	1g	Morning	NGF (nerve growth factor)
Bacopa Monnieri	300mg	Evening	Memory, BDNF
Rhodiola Rosea	200mg	Morning (non-workout days)	Adaptogen, dopamine support
C60 (Carbon 60)	5mg in MCT oil	Morning	Antioxidant, longevity
Urolithin A	500mg	Morning	Mitophagy enhancer (from pomegranate)
Taurine	2g	Post-workout	Mitochondrial protection, osmoregulation

🏋️ Exercise Protocol: Hypoxic & Strength-Power Hybrid

Goal: Enhance VO₂ max, lactate threshold, and power output while stimulating EPO and angiogenesis.

Day	Workout	Details	Recovery
Mon	Strength (Lower) + Hypoxia	5x5 Squat (85% 1RM), 4x6 Deadlift, 3x8 Jump Squats (breath holds)	10min cold plunge
Tue	Zone 5 VO₂ Max Intervals	6x (3min @90% max HR / 3min walk)	20min sauna + 5min cold shower
Wed	Upper Body Hypertrophy	4x8 Incline Bench, 4x8 Weighted Dips, 3x12 Face Pulls	10min red light therapy
Thu	Hypoxic Endurance	45min cycling (15% O₂ via mask or altitude training)	10min cold plunge
Fri	Power & Explosiveness	5x3 Power Cleans, 4x5 Box Jumps, 3x8 Kettlebell Snatches	5min sauna
Sat	Long Zone 2 + Mobility	90min hike (Zone 2) + 20min yoga	20min infrared sauna
Sun	Active Recovery	30min swimming + 10min breathwork	-

🧠 Cognitive & Neuroplasticity Enhancement

Morning:
- Dual N-Back Training (Brain Workshop App) – 20min daily
- Photobiomodulation (Red Light Therapy) – 10min (660nm) on temples
Evening:
- 40Hz Gamma Wave Entrainment (via binaural beats) – 30min (enhances amyloid clearance)
- Non-Sleep Deep Rest (NSDR) – 20min (Yoga Nidra or guided meditation)
Weekly:
- Float Tank Session – 60min (sensory deprivation for BDNF boost)
- Neurofeedback Session – 30min (Muse S or professional EEG)

📊 Advanced Biomarker Tracking

Metric	Tool	Target
VO₂ Max	Garmin / Whoop	>50 ml/kg/min (men), >45 (women)
Lactate Threshold	Blood Lactate Meter	>85% max HR
Cognitive Performance	Cambridge Brain Sciences	Top 20% in working memory, attention
Telomere Length	TeloYears Test	Above age-matched average
NAD+ Levels	Blood Test (Quest)	>30 µmol/L

📅 Phase 3: Peak Performance & Longevity Integration (Weeks 9-12)

Goal: Optimize metabolic flexibility, cognitive resilience, and cellular repair while stress-testing adaptations.

🍽️ Dietary Protocol: Metabolic Flexibility Mastery

Alternating Ketogenic & Carb-Cycling:
- 3 days keto (<20g net carbs)
- 2 days targeted keto (50g carbs post-workout)
- 2 days high-carb (150g, from sweet potato, white rice, fruit)
Fasting:
- 1x 48-hour fast (autophagy peak)
- Daily 18:6 TRE (eating 12 PM – 6 PM)
New Additions:
- Exogenous Ketones (BHB Salts) – 10g pre-workout on fasted days
- Sulforaphane (Broccoli Sprout Extract) – 100mg daily (Nrf2 activator)
- Shilajit – 250mg daily (fulvic acid, mitochondrial support)

💊 Supplement Stack (Final Optimization)

Supplement	Dosage	Timing	Purpose
NMN + NR (Alternating)	500mg NMN or 300mg NR	Morning	NAD+ optimization
Metformin (if insulin resistant)	500mg	Evening	AMPK activation (consult physician)
Rapamycin (Sirolimus) (Experimental)	5mg	1x/week	mTOR inhibition (consult physician)
Hyaluronic Acid	100mg	Morning	Skin, joint, gut lining
Astaxanthin	12mg	With meals	Antioxidant, UV protection
L-Theanine + Caffeine	200mg L-Theanine + 100mg Caffeine	Morning	Focus, dopamine modulation
5-HTP	100mg	Evening	Serotonin precursor (if needed)

🏋️ Exercise Protocol: Peak Performance & Resilience

Goal: Maximize strength, power, and endurance while stress-testing metabolic flexibility.

Day	Workout	Details	Recovery
Mon	Max Strength (Lower)	3x3 Back Squat (90% 1RM), 3x3 Deadlift, 3x5 Front Squat	10min cold plunge
Tue	VO₂ Max + Hypoxia	8x (1min @95% max HR / 2min walk) + 10min breath holds	20min sauna + 5min cold shower
Wed	Upper Body Power	5x3 Bench Press (90% 1RM), 4x5 Weighted Pull-Ups, 3x6 Overhead Press	10min red light therapy
Thu	Metabolic Conditioning	EMOM 15min: 5 Power Cleans + 10 Burpees	10min cold plunge
Fri	Endurance + Strength Hybrid	5x (400m run + 10 Deadlifts)	20min infrared sauna
Sat	Long Zone 2 + Mobility	120min hike (Zone 2) + 30min yoga	10min cold plunge
Sun	Active Recovery	30min swimming + 20min breathwork	-

🧠 Cognitive & Stress Mastery

Morning:
- Cold Exposure + Breathwork (5min cold shower + 10min Wim Hof)
- Dual N-Back + Photobiomodulation (20min cognitive training + 10min red light)
Evening:
- 40Hz Gamma Entrainment (30min for amyloid clearance)
- NSDR + Gratitude Journaling (20min)
Weekly:
- Float Tank + Neurofeedback (60min float + 30min EEG training)
- Hyperbaric Oxygen Therapy (HBOT) – 60min @1.5 ATA (if available)

📊 Final Biomarker & Performance Testing

Metric	Tool	Target
Body Composition	DEXA Scan	<12% body fat (men), <20% (women)
VO₂ Max	Lab Test	>55 ml/kg/min (men), >50 (women)
Grip Strength	Dynamometer	>60kg (men), >40kg (women)
Cognitive Function	Cambridge Brain Sciences	Top 10% in working memory, attention
Inflammation (hs-CRP)	Blood Test	<0.5 mg/L
Telomere Length	TeloYears	Above 75th percentile for age

🔄 Post-3-Month Maintenance Plan

To sustain gains, follow this maintenance protocol:

🍽️ Diet:

Cyclical Keto (5 days keto, 2 days carb refeed)
16:8 TRE (12 PM – 8 PM)
1x 24-hour fast per week

💊 Supplements:

NMN (500mg) + Resveratrol (500mg) daily
Magnesium L-Threonate (2g) nightly
Omega-3 (2g) + Vitamin D3/K2 (5,000 IU/200mcg) daily
Senolytics (Fisetin 500mg + Quercetin 500mg) 1x/week

🏋️ Exercise:

3x strength (5x5 heavy lifts)
2x HIIT (10x 20s sprints)
2x Zone 2 (60min cycling/walking)
1x active recovery (yoga, swimming)

🧠 Cognitive & Recovery:

10min red light therapy daily
20min NSDR nightly
1x float tank per month
HRV biofeedback (Elite HRV) 3x/week

🚀 Final Notes & Safety Considerations

This 3-month plan is the most advanced, science-backed longevity protocol available—designed to reverse biological age, enhance cognitive function, and optimize physical performance.

Are you ready to biohack your way to peak longevity? 🚀

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Step 2: Estimate FLOPs per Forward and Backward Pass

Step 3: Estimate the Training Dataset Size

Step 4: Calculate Total FLOPs for One Pass

Step 5: Adjust for Training Dynamics

Step 6: Account for Model Architecture Specifics

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3-Month Advanced Longevity & Performance Biohacking Plan

📅 Phase 1: Metabolic Reset & Autophagy Optimization (Weeks 1-4)

🍽️ Dietary Protocol: Cyclical Ketogenic Diet (CKD) + Time-Restricted Eating (TRE)

💊 Supplement Stack (Daily, with Cycling)

🏋️ Exercise Protocol: Mitochondrial & Strength Foundation

🧠 Cognitive & Stress Resilience Protocol

📊 Wearable & Biomarker Tracking

📅 Phase 2: Mitochondrial & Cognitive Enhancement (Weeks 5-8)

🍽️ Dietary Protocol: Targeted Ketogenic Diet (TKD) + Autophagy Fasting

💊 Supplement Stack (Advanced Upgrades)

🏋️ Exercise Protocol: Hypoxic & Strength-Power Hybrid

🧠 Cognitive & Neuroplasticity Enhancement

📊 Advanced Biomarker Tracking

📅 Phase 3: Peak Performance & Longevity Integration (Weeks 9-12)

🍽️ Dietary Protocol: Metabolic Flexibility Mastery

💊 Supplement Stack (Final Optimization)

🏋️ Exercise Protocol: Peak Performance & Resilience

🧠 Cognitive & Stress Mastery

📊 Final Biomarker & Performance Testing

🔄 Post-3-Month Maintenance Plan

🍽️ Diet:

💊 Supplements:

🏋️ Exercise:

🧠 Cognitive & Recovery:

🚀 Final Notes & Safety Considerations

Grok 3

Month 1: Foundation Building

Dietary Protocols

Supplement Stacks

Exercise Routines

Stress Resilience Techniques

Weekly Schedule Overview