What is the difference between Mistral Large and xAI: Grok 4?

Mistral Large is developed by Mistral AI while xAI: Grok 4 is developed by xAI. Mistral Large has a 32K token context window vs xAI: Grok 4's 256K. in 1 community votes on RIVAL, xAI: Grok 4 wins 100% of head-to-head matchups. These results are based on blind head-to-head voting across 21 challenges.

Which is better, Mistral Large or xAI: Grok 4?

Based on 1 community votes on RIVAL, xAI: Grok 4 wins 100% of head-to-head matchups against Mistral Large.

How much does Mistral Large cost compared to xAI: Grok 4?

Mistral Large costs $8/M input tokens and xAI: Grok 4 costs $3/M input tokens. xAI: Grok 4 is $5.00/M cheaper per input. xAI: Grok 4 also wins more often in community votes, making it the better value.

How are Mistral Large vs xAI: Grok 4 votes collected on RIVAL?

RIVAL presents both models' outputs side-by-side in blind duels — voters see the responses but don't know which model produced each one. This eliminates brand bias. 1 votes have been collected for this pair across 21 challenges. All vote data is part of RIVAL's open dataset.

Rival

Mistral LargevsxAI: Grok 4

21 challenges

Why Mistral Large?

No standout advantages

Why xAI: Grok 4?

1.7x cheaper overall$3.00/M in · $15.00/M out

8x more context256K

17 months newerJul 2025

Favorites

Mistral LargexAI: Grok 4

Movie

The Shawshank Redemption

19948.7

The Matrix

19998.2

Album

OK Computer

Radiohead

The Dark Side of the Moon

Pink Floyd

Book

La sombra del viento

Carlos Ruiz Zafón

The Hitch Hiker's Guide to the Galaxy

Douglas Adams

City

Kyoto

Japan

Tokyo

Japan

Game

The Legend of Zelda: Ocarina of Time

Adventure, Action4.4

Portal

Action, Puzzle4.5

12 / 21

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.

xAI: Grok 4

Xai · Jul 2025text

Below, I'll estimate the total number of floating-point operations (FLOPs) required to train GPT-3 from scratch, based on publicly known details about the model (from its original release and related analyses) and standard formulas used in machine learning research for estimating training compute. I'll explain my reasoning step by step, including the assumptions I'm making and why they're reasonable. Note that this is an estimation—exact numbers aren't publicly disclosed in full detail by OpenAI, and real-world training involves optimizations, inefficiencies, and hardware-specific factors that could adjust the final figure. I'm not searching online; this is based on my pre-existing knowledge of large language model (LLM) training.

Step 1: Recall Key Facts About GPT-3

Model size: GPT-3 (specifically, the largest variant, often called "GPT-3 175B") has approximately 175 billion parameters. This is the total number of trainable weights in the model.
Training data: It was trained on a massive dataset, including filtered Common Crawl data, books, Wikipedia, and other sources. The total number of tokens (subword units used in training) is estimated to be around 300 billion. This is based on the reported dataset size (about 570 GB of text) and typical tokenization rates for models like GPT (where 1 token ≈ 4 characters, leading to roughly 300 billion tokens from that volume of data).
Training setup: GPT-3 is an autoregressive transformer model trained using supervised fine-tuning on next-token prediction (essentially, language modeling). It was trained for roughly one epoch (one full pass) through the dataset, which is common for large models to avoid overfitting and due to data scarcity at that scale.

These numbers are widely cited in AI research papers and discussions around scaling laws (e.g., work from OpenAI and DeepMind on model scaling).

Step 2: Understand the Standard FLOPs Estimation Formula for LLM Training

Training a transformer-based LLM like GPT-3 involves:

A forward pass: Computing predictions for each token in the input sequence (involves matrix multiplications across the model's layers).
A backward pass: Computing gradients to update the model's parameters (via backpropagation).
This happens for every token in the training dataset.

A widely used rule of thumb from AI scaling research (e.g., papers like "Scaling Laws for Neural Language Models" by Kaplan et al. from OpenAI) estimates the total training FLOPs as:

Total FLOPs ≈ 6 × P × T

Where:

P = number of parameters (e.g., 175 billion for GPT-3).
T = total number of tokens processed during training (e.g., 300 billion).
6 is a multiplier that accounts for:
- Forward pass: ~2×P FLOPs per token (mainly matrix-vector multiplications involving all parameters).
- Backward pass: ~4×P FLOPs per token (backpropagation is roughly twice as expensive as forward).
- Total per token: ~6×P FLOPs.
- This assumes dense operations (no sparsity) and ignores minor overhead like activations or normalization, which is reasonable for estimation.

This formula is a simplification but matches empirical reports for models like GPT-2, GPT-3, and others. It focuses on the dominant compute cost (parameter updates) and doesn't include inference-time FLOPs, data loading, or evaluation— just training.

Why 6? It's derived from counting operations in transformer layers (attention, feed-forward networks). Some papers use slightly different multipliers (e.g., 3× or 4× if only counting multiply-accumulates), but 6× is the standard for total FLOPs in scaling law discussions.

Step 3: Plug in the Numbers

P = 175 billion = 1.75 × 10^11
T = 300 billion = 3 × 10^11
Multiplier = 6

Total FLOPs = 6 × (1.75 × 10^11) × (3 × 10^11)

First, compute 1.75 × 3 = 5.25
Then, 5.25 × 10^(11+11) = 5.25 × 10^22
Finally, 6 × 5.25 × 10^22 = 31.5 × 10^22 = 3.15 × 10^23

So, my estimate is approximately 3 × 10^23 FLOPs (rounding to one significant figure for simplicity, as these are ballpark numbers).

Step 4: Validate and Adjust for Uncertainties

Is the token count accurate? 300 billion is a common estimate based on the GPT-3 paper's description of the dataset (45 TB of compressed text filtered down to 570 GB). Token counts can vary with the tokenizer (GPT uses byte-pair encoding), but this is within 10-20% of reported figures. If the effective tokens were higher (e.g., due to repeated data or sampling), it could bump up to 400-500 billion, increasing FLOPs by ~30-60%, but I think 300 billion is conservative and standard.
Is the multiplier accurate? Some analyses use 4×P×T (focusing only on multiply-accumulates), which would give ~2 × 10^23 FLOPs. Others include optimizer overhead (e.g., Adam optimizer adds ~10-20% more). I've seen independent estimates around 3.7 × 10^23 FLOPs, which is close to mine—differences could come from including setup costs or hardware inefficiencies.
Other factors:
- Parallelism and hardware: GPT-3 was trained on a supercomputer-scale cluster (e.g., thousands of V100 GPUs). Real FLOPs include communication overhead in distributed training, which might add 10-20% inefficiency, but the formula ignores this for simplicity.
- Precision: Training likely used mixed precision (e.g., FP16), which reduces FLOPs slightly but doesn't change the order of magnitude.
- Epochs: If there was any multi-epoch training or warm-starting, it could increase FLOPs, but reports suggest mostly one epoch.
- Order of magnitude check: Smaller models like GPT-2 (1.5 billion params, ~10 billion tokens) required ~10^19 FLOPs. Scaling up by factors of ~100x params and ~30x tokens gives ~10^19 × 3,000 = ~3 × 10^22, but wait—that's off because the formula is multiplicative. Actually, GPT-2 estimates are lower; adjusting properly lands in the 10^23 range for GPT-3, which aligns with reports of it taking thousands of GPU-years.

If I adjust for potential underestimation (e.g., higher token count or overhead), the upper bound might be 5 × 10^23 FLOPs, but I stick with 3 × 10^23 as the core estimate.

Step 5: Convert to Intuitive Units (Optional Context)

To make this relatable:

3 × 10^23 FLOPs is enormous—equivalent to a high-end GPU (e.g., 10 TFLOPs/second) running continuously for about 1,000 years (rough calc: 10^13 FLOPs/sec × 3 × 10^7 sec/year × 1,000 years ≈ 3 × 10^23).
In terms of energy, this might consume gigawatt-hours of electricity, but that's beyond FLOPs.

Final Estimate

Based on this reasoning, I estimate the total FLOPs for training GPT-3 at around 3 × 10^23. This is consistent with what I'd expect from scaling laws and matches informal discussions in the AI community. If new details emerged (e.g., exact token counts), it could shift by a factor of 2, but the order of magnitude (10^23) is solid. If you have additional details or want me to adjust assumptions, let me know!

Vote

2 / 21

Character Voice Testconversation

Tests an AI's ability to write in distinct character voices

Mistral Large

Mistral · Feb 2024text

No content available for this output.

xAI: Grok 4

Xai · Jul 2025text

No content available for this output.

Vote

3 / 21

Mario Level UI Recreationweb design

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

Mistral Large

Mistral · Feb 2024website

Xai · Jul 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

xAI: Grok 4

Xai · Jul 2025website

Vote

12 / 21

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? 🚀

xAI: Grok 4

Xai · Jul 2025text

Below is a comprehensive, cutting-edge 3-month longevity plan designed specifically for a biohacker aiming to optimize longevity (e.g., cellular repair, telomere health, inflammation reduction), physical performance (e.g., strength, endurance, recovery), and cognitive performance (e.g., focus, memory, neuroplasticity). This plan draws from the latest research in biohacking, longevity science (e.g., inspired by David Sinclair's work on sirtuins and NAD+), and performance optimization (e.g., protocols from Huberman Lab and Rhonda Patrick).

Important Assumptions and Disclaimers

Target Audience: Assumes you're a healthy adult (25-50 years old) with no major medical conditions. If you have health issues, consult a physician before starting. Get baseline bloodwork (e.g., via InsideTracker or a lab: include CRP for inflammation, fasting insulin, telomere length if possible, NAD+ levels, VO2 max).
Personalization: This is a template—adjust based on your baseline (e.g., via wearables). Track progress weekly.
Safety: Supplements can interact; cycle to prevent tolerance. Fasting isn't for everyone (e.g., avoid if underweight or pregnant). Monitor for side effects.
Resources Needed: Wearables (Oura Ring or Whoop for HRV/sleep; Garmin for fitness; CGM like Levels for blood sugar). Apps: MyFitnessPal for diet, Zero for fasting, Insight Timer for meditation.
Overall Goals: By Month 3, aim for: 10-15% body fat reduction, 20% HRV improvement, enhanced VO2 max, better sleep scores (90+ on Oura), and subjective cognitive gains (e.g., via brain training apps like Lumosity).

The plan is divided into three monthly phases: Foundation (Month 1) for building habits and baselines; Optimization (Month 2) for intensifying protocols; Integration (Month 3) for peaking and sustainability. Each phase includes detailed sections on diet, supplements, exercise, tracking, stress resilience, and other biohacks.

Month 1: Foundation Building

Focus: Establish metabolic flexibility, baseline tracking, and gentle introductions to protocols. Goal: Reduce inflammation, improve sleep, and build resilience without overload.

Dietary Protocol

Base Diet: Cyclical Ketogenic Diet (CKD) variation—5 days strict keto (under 50g carbs/day, 70-80% fats, 15-20% protein, 5-10% carbs) + 2 carb refeed days (150-300g carbs from whole foods like sweet potatoes, quinoa) to support thyroid function and prevent keto adaptation fatigue.
- Daily Macros (for 2000kcal baseline; adjust via app): 150-180g fat, 80-100g protein, 20-50g carbs on keto days.
- Sample Daily Meal Plan:
  - Breakfast: Bulletproof coffee (coffee + 1 tbsp MCT oil + 1 tbsp grass-fed butter) + 2 eggs with avocado.
  - Lunch: Grilled salmon (6oz) with broccoli and olive oil dressing.
  - Dinner: Grass-fed steak (6oz) with kale salad and macadamia nuts.
  - Snacks: Handful of almonds or celery with almond butter.
  - Refeed Days (e.g., weekends): Add berries, oats, or rice; focus on anti-inflammatory foods (e.g., blueberries for polyphenols).
Fasting Regimen: Time-Restricted Eating (TRE) 16:8 window (e.g., eat 12pm-8pm). One 24-hour fast per week (water, black coffee, electrolytes only) to promote autophagy.
Hydration: 3-4L water/day + electrolytes (e.g., LMNT packets: 1g sodium, 200mg potassium).

Supplement Stack

Cycle: Take daily unless noted; split doses AM/PM. Source high-quality (e.g., Thorne, Life Extension).

Longevity Stack: NMN (500mg/day AM for NAD+ boosting; cycle 5 days on/2 off) + Resveratrol (250mg/day with fat for bioavailability) + Fisetin (100mg/day as a senolytic to clear senescent cells).
Performance Stack: Creatine monohydrate (5g/day post-workout) + Beta-Alanine (3g/day for endurance) + Omega-3 (2g EPA/DHA from fish oil).
Cognitive Stack: Lion's Mane (1g/day for neurogenesis) + Bacopa Monnieri (300mg/day for memory).
Recovery/Support: Magnesium glycinate (400mg PM for sleep) + Vitamin D3 (2000IU/day if deficient) + Curcumin (500mg/day with black pepper for anti-inflammation).

Exercise Routine

Weekly Schedule (45-60 min sessions, 5 days/week; rest or light walks on off days):
- Days 1,3,5: Strength Training (full-body; 3 sets of 8-12 reps): Squats, deadlifts, bench press, rows. Use progressive overload (increase weight 5% weekly).
- Days 2,4: HIIT (20-30 min): 30s sprint/30s rest x 8 rounds (e.g., bike or burpees). Include 10 min zone 2 cardio (easy jog at 60-70% max HR).
- Recovery: Daily 10 min mobility (yoga poses) + foam rolling.
Personalization: Track via Garmin—aim for 150-200 active minutes/week. If beginner, reduce intensity.

Advanced Wearable Tracking

Devices: Oura Ring (sleep/HRV) + Whoop (strain/recovery) + Levels CGM (blood glucose).
Daily Metrics: Monitor HRV (aim >50ms), sleep (7-9 hours, >85% efficiency), resting HR (<60bpm), blood glucose (stable 70-100mg/dL).
Weekly Review: Log in a journal—adjust if HRV drops (e.g., add rest day).

Stress Resilience Techniques

HRV Training: 10 min/day resonant breathing (via Elite HRV app: 6 breaths/min to boost parasympathetic tone).
Neurofeedback Concepts: Use Muse headband (10 min/day meditation sessions) for alpha wave training to enhance focus.
Daily Practice: 5 min gratitude journaling + evening wind-down (no screens 1 hour before bed).

Other Biohacks

Sleep Optimization: 10-6 sleep window; black-out room, 68°F temp. Aim for 90+ Oura score.
Cold Exposure: 3 min cold shower (50°F) 3x/week for dopamine and brown fat activation.
Weekly Check-In: Blood pressure, weight, and subjective energy (1-10 scale).

Month 2: Optimization

Focus: Intensify for metabolic and neural adaptations. Build on Month 1 baselines—expect improved energy and focus. Goal: Enhance mitochondrial function, muscle hypertrophy, and cognitive sharpness.

Dietary Protocol

Base Diet: Targeted Ketogenic Diet (TKD) variation—strict keto base + 20-30g carbs pre/post-workout (e.g., from glucose tabs or fruit) for performance without breaking ketosis. Increase protein to 1.6g/kg body weight for muscle preservation.
- Sample Adjustments: Add exogenous ketones (e.g., 10g BHB salts pre-HIIT) on training days.
- Macros: 160-200g fat, 100-120g protein, 30-60g carbs (targeted).
Fasting Regimen: Extend to 18:6 TRE daily. One 36-hour fast bi-weekly (e.g., dinner to breakfast +1 day) with bone broth for electrolytes to amplify AMPK activation and longevity pathways.
Advanced Twist: Incorporate polyphenol-rich foods (e.g., 1 cup berries on refeed) for sirtuin activation.

Supplement Stack

Cycle: Introduce rotations; e.g., week 1-2 full stack, week 3-4 reduce NMN to 250mg.

Longevity Stack: Add Spermidine (1mg/day from wheat germ extract for autophagy) + Quercetin (500mg/day as senolytic; take with Fisetin on fasting days).
Performance Stack: Add Citrulline Malate (6g pre-workout for nitric oxide) + Beetroot extract (500mg for endurance).
Cognitive Stack: Rotate in Alpha-GPC (300mg/day for choline) + Phosphatidylserine (200mg/day for cortisol control).
Recovery/Support: Add Ashwagandha (600mg/day for stress) + CoQ10 (200mg/day for mitochondrial health).

Exercise Routine

Weekly Schedule (60-75 min sessions, 6 days/week):
- Days 1,4: Strength (upper/lower split; 4 sets of 6-10 reps): Focus on compounds + accessories (e.g., pull-ups, lunges).
- Days 2,5: HIIT (30-40 min): Tabata-style (20s max effort/10s rest x 8) + 15 min zone 2 (e.g., rowing).
- Days 3,6: Active Recovery—30 min yoga or Pilates + 10 min sauna (if available) for heat shock proteins.
- Personalization: Use Whoop strain score—keep under 15/21 daily; if >18, deload.
Progression: Add drop sets or supersets for hypertrophy.

Advanced Wearable Tracking

Metrics Expansion: Track ketones (via urine strips or blood meter; aim 0.5-3.0mmol/L). Use CGM to ensure <140mg/dL spikes post-carb.
Data Integration: Sync to app like TrainingPeaks—analyze trends (e.g., correlate low HRV with poor sleep for adjustments).
Biomarker Check: Mid-month bloodwork for inflammation markers.

Stress Resilience Techniques

HRV Training: Advance to biofeedback games (e.g., HeartMath app: 15 min/day to train coherence).
Neurofeedback: Incorporate binaural beats (via Brain.fm app) during work for theta wave enhancement (20 min/day).
Daily Practice: 10 min box breathing (4-7-8 technique) + progressive muscle relaxation PM.

Other Biohacks

Heat Therapy: 20 min infrared sauna 3x/week for detoxification and HSP70 activation.
Peptide Intro: If accessible (under medical supervision), add BPC-157 (250mcg/day sublingual) for recovery—cycle 2 weeks on/2 off.
Cognitive Training: 15 min/day Lumosity for neuroplasticity.

Month 3: Integration and Peak Performance

Focus: Fine-tune for sustainability and peak outputs. Goal: Lock in habits for long-term longevity while pushing performance boundaries.

Dietary Protocol

Base Diet: Flexible Keto—alternate strict keto (4 days), TKD (2 days), and one higher-carb day (200g from veggies/starches) for metabolic flexibility. Emphasize longevity foods (e.g., olive oil, fatty fish, cruciferous veggies).
- Macros: Flexible—monitor via CGM; prioritize nutrient density.
Fasting Regimen: 20:4 TRE daily. One 48-hour fast (with medical OK) at month start for deep autophagy; otherwise, weekly 24-hour.
Advanced Twist: Add fermented foods (e.g., kimchi daily) for gut microbiome optimization.

Supplement Stack

Cycle: Taper for sustainability—e.g., reduce NMN to 250mg 3x/week.

Longevity Stack: Add Pterostilbene (100mg/day as resveratrol alternative) + cycle senolytics (Fisetin/Quercetin every other week).
Performance Stack: Add HMB (3g/day for muscle preservation) + rotate in Cordyceps (1g/day for VO2 max).
Cognitive Stack: Add Rhodiola Rosea (200mg/day for focus) + cycle nootropics (e.g., week off Bacopa).
Recovery/Support: Add Collagen peptides (10g/day) + Zinc (30mg/day for immunity).

Exercise Routine

Weekly Schedule (60-90 min, 5-6 days/week with deload week if needed):
- Days 1,3,5: Strength (periodized: week 1 heavy, week 2 volume) + 10 min plyometrics.
- Days 2,4: HIIT (40 min: intervals + finishers like kettlebell swings) + 20 min zone 5 (max effort bursts).
- Days 6: Recovery—hiking or light swim + cryotherapy (if available) for inflammation.
- Personalization: Aim for VO2 max test (via Garmin) improvement; incorporate VO2 intervals.

Advanced Wearable Tracking

Metrics: Focus on trends—aim for HRV >60ms, ketones >1.0mmol/L consistently, sleep latency <15 min.
AI Integration: Use apps like Eight Sleep for bed temp optimization; analyze 3-month data for insights (e.g., "HRV peaks on fasting days").
End-of-Phase: Full bloodwork to compare baselines.

Stress Resilience Techniques

HRV Training: 20 min/day personalized sessions (e.g., via custom app protocols based on Month 2 data).
Neurofeedback: Advance to at-home EEG (e.g., NeuroSky) for gamma wave training during meditation.
Daily Practice: 15 min mindfulness + adaptogen-infused tea (e.g., with ashwagandha).

Other Biohacks

Blue Light Management: Red light therapy (10 min/day via Joovv for cellular repair).
Social/Environmental: Weekly nature immersion for vagal tone.
Sustainability Plan: Post-3 months, cycle protocols (e.g., 1 month maintenance with reduced intensity).

Tracking Progress and Adjustments

Weekly Journal: Rate energy, mood, performance (1-10). Adjust if metrics decline (e.g., drop HIIT if HRV <40ms).
Milestones: Month 1 End: Stable keto adaptation. Month 2: 10% strength gain. Month 3: Peak cognitive tests (e.g., 20% Lumosity improvement).
Potential Challenges: Keto flu—mitigate with electrolytes. Overtraining—monitor Whoop recovery score.

This plan is actionable and evidence-based, blending protocols like fasting-mimicking (Valter Longo) with biohacking staples. Track diligently, iterate, and celebrate wins. For personalization, consider a coach via platforms like FoundMyFitness. Stay consistent—longevity is a marathon!

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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? 🚀