What is the difference between Mistral Medium 3 and Llama 4 Maverick?

Mistral Medium 3 is developed by Mistral AI while Llama 4 Maverick is developed by Meta AI. Mistral Medium 3 has a 131K token context window vs Llama 4 Maverick's 1.0M. in 5 community votes on RIVAL, Mistral Medium 3 wins 75% of head-to-head matchups. These results are based on blind head-to-head voting across 18 challenges.

Which is better, Mistral Medium 3 or Llama 4 Maverick?

Based on 5 community votes on RIVAL, Mistral Medium 3 wins 75% of head-to-head matchups against Llama 4 Maverick. Mistral Medium 3 is strongest in Image Generation.

How much does Mistral Medium 3 cost compared to Llama 4 Maverick?

Mistral Medium 3 costs $0.4/M input tokens and Llama 4 Maverick costs $1.5/M input tokens. Mistral Medium 3 is $1.10/M cheaper per input. Mistral Medium 3 also wins more often in community votes, making it the better value.

How are Mistral Medium 3 vs Llama 4 Maverick 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. 5 votes have been collected for this pair across 18 challenges. All vote data is part of RIVAL's open dataset.

Rival

Mistral Medium 3vsLlama 4 Maverick

18 challenges

Why Mistral Medium 3?

1.5x cheaper overall$0.40/M in · $2.00/M out

Why Llama 4 Maverick?

7.6x more context1.0M

Favorites

Mistral Medium 3Llama 4 Maverick

Movie

The Shawshank Redemption

19948.7

Blade Runner

19827.9

Album

The Dark Side of the Moon

Pink Floyd

OK Computer

Radiohead

Book

Братья Карамазовы

Фёдор Михайлович Достоевский

Nineteen Eighty-Four

George Orwell

City

Kyoto

Japan

Tokyo

Japan

Game

The Legend of Zelda: Breath of the Wild

Adventure, Action4.5

Portal

Action, Puzzle4.5

12 / 18

SVG Layout Challengeimage generation

Tests an AI's ability to generate vector graphics

Mistral Medium 3

Mistral · May 2025svg

Llama 4 Maverick

Meta · Apr 2025svg

No content available for this output.

Vote

2 / 18

Xbox Controller SVG Artimage generation

Tests an AI's ability to create detailed SVG illustrations of gaming hardware

Mistral Medium 3

Mistral · May 2025svg

Llama 4 Maverick

Meta · Apr 2025svg

No content available for this output.

Vote

3 / 18

Minimalist Landing Pageweb design

Tests an AI's ability to generate a complete, working landing page

Mistral Medium 3

Mistral · May 2025website

Llama 4 Maverick

Meta · Apr 2025website

Vote

4 / 18

Mario Level UI Recreationweb design

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

Mistral Medium 3

Mistral · May 2025website

Couldn't render this response

This model didn't return a displayable web page for this challenge.

View raw output

# Super Mario Bros. Interactive Level

Here's a self-contained HTML page that recreates a classic Super Mario Bros. level with interactive elements. It includes Mario's movement, jumping, coin collection, enemy interactions, and a simple physics system.

```html
<!DOCTYPE html>
<html lang="en">
<head>
    <meta charset="UTF-8">
    <meta name="viewport" content="width=device-width, initial-scale=1.0">
    <title>Super Mario Bros. Level</title>
    <style>
        body {
            margin: 0;
            padding: 0;
            overflow: hidden;
            background-color: #6b8cff;
            font-family: 'Press Start 2P', cursive;
            user-select: none;
        }

        #game-container {
            position: relative;
            width: 100vw;
            height: 100vh;
            overflow: hidden;
        }

        #game-canvas {
            background-color: #6b8cff;
            display: block;
        }

        #hud {
            position: absolute;
            top: 10px;
            left: 10px;
            color: white;
            font-size: 16px;
            text-shadow: 2px 2px 4px rgba(0, 0, 0, 0.5);
            background-color: rgba(0, 0, 0, 0.3);
            padding: 5px 10px;
            border-radius: 5px;
        }

        #start-screen {
            position: absolute;
            top: 0;
            left: 0;
            width: 100%;
            height: 100%;
            background-color: rgba(0, 0, 0, 0.7);
            display: flex;
            flex-direction: column;
            justify-content: center;
            align-items: center;
            color: white;
            text-align: center;
            z-index: 10;
        }

        #start-screen h1 {
            font-size: 48px;
            margin-bottom: 20px;
            text-shadow: 3px 3px 6px rgba(0, 0, 0, 0.5);
        }

        #start-screen p {
            font-size: 20px;
            margin-bottom: 30px;
        }

        #start-button {
            padding: 10px 20px;
            font-size: 20px;
            background-color: #ff0000;
            color: white;
            border: none;
            border-radius: 5px;
            cursor: pointer;
            box-shadow: 0 0 10px rgba(255, 0, 0, 0.5);
            transition: transform 0.2s;
        }

        #start-button:hover {
            transform: scale(1.05);
        }

        #game-over-screen {
            position: absolute;
            top: 0;
            left: 0;
            width: 100%;
            height: 100%;
            background-color: rgba(0, 0, 0, 0.7);
            display: none;
            flex-direction: column;
            justify-content: center;
            align-items: center;
            color: white;
            text-align: center;
            z-index: 10;
        }

        #game-over-screen h1 {
            font-size: 48px;
            margin-bottom: 20px;
            text-shadow: 3px 3px 6px rgba(0, 0, 0, 0.5);
        }

        #game-over-screen p {
            font-size: 20px;
            margin-bottom: 30px;
        }

        #restart-button {
            padding: 10px 20px;
            font-size: 20px;
            background-color: #ff0000;
            color: white;
            border: none;
            border-radius: 5px;
            cursor: pointer;
            box-shadow: 0 0 10px rgba(255, 0, 0, 0.5);
            transition: transform 0.2s;
        }

        #restart-button:hover {
            transform: scale(1.05);
        }

        #win-screen {
            position: absolute;
            top: 0;
            left: 0;
            width: 100%;
            height: 100%;
            background-color: rgba(0, 0, 0, 0.7);
            display: none;
            flex-direction: column;
            justify-content: center;
            align-items: center;
            color: white;
            text-align: center;
            z-index: 10;
        }

        #win-screen h1 {
            font-size: 48px;

Llama 4 Maverick

Meta · Apr 2025website

Vote

5 / 18

Interactive Catan Boardweb design

Tests an AI's ability to create interactive web elements

Mistral Medium 3

Mistral · May 2025website

Llama 4 Maverick

Meta · Apr 2025website

No content available for this output.

Vote

6 / 18

World Map SVGimage generation

Tests an AI's ability to create a detailed world map in SVG format

Mistral Medium 3

Mistral · May 2025svg

No content available for this output.

Llama 4 Maverick

Meta · Apr 2025svg

No content available for this output.

Vote

7 / 18

Simple 7-Ingredient Recipeconversation

Generate a unique and simple recipe with common ingredients.

Mistral Medium 3

Mistral · May 2025text

Dish Name: "Golden Crispy Chickpea Delight"

A savory, crunchy, and protein-packed snack or side dish made with just 7 pantry staples!

Ingredients:

1 can (15 oz) chickpeas (drained, rinsed, and patted dry)
1 tbsp olive oil
½ tsp salt
½ tsp garlic powder
½ tsp paprika (or chili powder for heat)
1 tbsp honey or maple syrup (optional for a touch of sweetness)
½ tsp ground cumin

Instructions:

Prep the chickpeas: Preheat oven to 400°F (200°C). Toss the dried chickpeas with olive oil, salt, garlic powder, paprika, and cumin until evenly coated.
Roast: Spread them on a baking sheet in a single layer. Roast for 25–30 minutes, shaking the pan halfway, until golden and crispy.
Sweet finish (optional): Drizzle with honey or maple syrup and toss while still warm for a sweet-savory twist.
Serve: Let cool slightly and enjoy as a snack, salad topper, or side dish!

Prep & Cook Time:

Prep: 5 minutes
Cook: 25–30 minutes
Total: ~35 minutes

This dish is perfect for a quick, healthy, and flavorful bite with minimal effort! 🌟

Llama 4 Maverick

Meta · Apr 2025text

No content available for this output.

Vote

8 / 18

Beginner's Longevity Planreasoning

Create a starter plan for improving long-term health.

Mistral Medium 3

Mistral · May 2025text

Here’s a simple, actionable 1-month plan to improve health and longevity, focusing on diet, exercise, and sleep—three foundational pillars. Each week builds on the last, making it beginner-friendly and sustainable.

Week 1: Establish Basics

Goal: Create easy, consistent habits without overwhelm.

Diet:
- Hydrate first: Drink a glass of water upon waking and before meals.
- Add, don’t subtract: Focus on adding 1–2 servings of vegetables or fruits to meals (e.g., spinach in eggs, berries in yogurt).
- Reduce processed snacks: Swap one processed snack (chips, candy) for nuts, fruit, or Greek yogurt.
Exercise:
- Move daily: Walk for 10–15 minutes after a meal or take a short stroll in nature.
- Stretch: Spend 5 minutes stretching or doing gentle yoga (YouTube videos help).
Sleep:
- Set a bedtime alarm: Aim to go to bed 30 minutes earlier than usual.
- Wind down: Avoid screens 30 minutes before bed; read or listen to calming music instead.

Week 2: Build Consistency

Goal: Strengthen habits with slight progression.

Diet:
- Protein focus: Include a protein source (eggs, chicken, beans, tofu) in every meal to stay full.
- Limit sugary drinks: Replace soda/juice with sparkling water or herbal tea.
Exercise:
- Increase walking: Aim for 20–30 minutes daily (e.g., two 10-minute walks).
- Bodyweight exercises: Do 2–3 sets of 5 squats, push-ups (on knees if needed), and planks (10–20 seconds).
Sleep:
- Darken your room: Use blackout curtains or an eye mask to improve sleep quality.
- Consistent wake-up time: Try to wake up at the same time daily (even weekends).

Week 3: Introduce Variety

Goal: Add small challenges to avoid plateaus.

Diet:
- Try a new healthy recipe: Pick one simple meal (e.g., stir-fry, oatmeal with nuts) and prep it twice this week.
- Mindful eating: Eat without distractions (no phone/TV) for at least one meal.
Exercise:
- Add resistance: Use light dumbbells or household items (water bottles) for arm exercises.
- Try a beginner workout: Follow a 10-minute YouTube workout (e.g., "Beginner HIIT" or "Yoga for Beginners").
Sleep:
- Cool your room: Lower the temperature slightly (65–68°F/18–20°C is ideal).
- Journal: Write down 1–2 things you’re grateful for before bed to reduce stress.

Week 4: Solidify & Reflect

Goal: Reinforce habits and plan for long-term success.

Diet:
- Meal prep: Prepare 2–3 healthy meals/snacks for the week (e.g., cut veggies, cook quinoa).
- Reduce added sugar: Check labels and choose options with <5g sugar per serving.
Exercise:
- Increase intensity: Add 1–2 minutes to walks or try a new activity (swimming, cycling).
- Track progress: Note how you feel after workouts (energy, mood) to stay motivated.
Sleep:
- Digital sunset: Turn off screens 1 hour before bed.
- Reflect: Review what worked best this month and adjust as needed.

Bonus Tips for Longevity:

Stress management: Spend 5 minutes daily on deep breathing (inhale 4 sec, exhale 6 sec).
Social connection: Call or meet a friend/family member once a week.
Sunlight: Get 10–15 minutes of morning sunlight to regulate circadian rhythm.

This plan is flexible—adjust based on your energy and schedule. The key is progress, not perfection!

Llama 4 Maverick

Meta · Apr 2025text

No content available for this output.

Vote

9 / 18

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 Medium 3

Mistral · May 2025website

Llama 4 Maverick

Meta · Apr 2025website

Vote

Advanced Longevity Plan (Biohacker)reasoning

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

Mistral Medium 3

Mistral · May 2025text

3-Month Advanced Longevity & Performance Optimization Plan for Biohackers

This plan integrates cutting-edge longevity science, performance optimization, and biohacking strategies to enhance physical, cognitive, and metabolic health. The protocol includes advanced supplementation, dietary interventions, exercise programming, stress resilience techniques, and wearable tracking for real-time optimization.

Phase 1: Foundation & Assessment (Weeks 1-4)

1. Baseline Assessment & Biomarker Tracking

Advanced Blood Panel:
- Full metabolic panel, lipid profile, HbA1c, fasting insulin, hs-CRP, homocysteine, vitamin D, magnesium, omega-3 index, testosterone, cortisol, thyroid panel.
- Optional: Telomere length, epigenetic age (Horvath clock), microbiome analysis.
Wearable & Continuous Monitoring:
- Oura Ring / Whoop Strap (sleep, HRV, recovery, activity)
- Continuous Glucose Monitor (CGM) (Nutrisense, Levels) – Track glycemic variability.
- HRV & Neurofeedback Training (HeartMath, Muse Headband)
- VO2 Max & Body Composition (DEXA scan, InBody)

2. Dietary Protocol: Metabolic Flexibility & Autophagy

Primary Diet: Cyclical Ketogenic Diet (CKD) + Time-Restricted Eating (TRE)
- 5 days ketogenic (20-50g net carbs), 2 days targeted carb refeed (100-150g carbs post-workout).
- Macros: 60-70% fat, 20-25% protein, 5-10% carbs (adjust based on CGM data).
- Fasting Protocol:
  - Daily: 16:8 fasting (eating window 12-8 PM).
  - Weekly: 24-hour fast (once per week, e.g., Sunday dinner to Monday dinner).
Food Quality:
- High-fat sources: Avocado, olive oil, MCT oil, grass-fed butter, fatty fish.
- Protein: Grass-fed beef, wild-caught fish, collagen peptides, organ meats.
- Carbs (on refeed days): Sweet potatoes, berries, white rice, honey.
- Avoid: Seed oils, processed foods, artificial sweeteners (except stevia/erythritol).

3. Supplement Stack (Phase 1 – Adaptation & Mitochondrial Support)

Supplement	Dosage	Timing	Purpose
NMN + Resveratrol	500mg NMN + 250mg Resveratrol	Morning	NAD+ boost, sirtuin activation
Berberine	500mg	2x/day (with meals)	Glucose metabolism, AMPK activation
Alpha-Lipoic Acid	300mg	Morning	Mitochondrial support, glucose uptake
PQQ + CoQ10	20mg PQQ + 100mg CoQ10	Morning	Mitochondrial biogenesis
Magnesium L-Threonate	2g	Night	Cognitive function, sleep
Omega-3 (EPA/DHA)	2g EPA + 1g DHA	Morning	Anti-inflammatory, brain health
Collagen Peptides	20g	Post-workout	Joint & skin health
Electrolytes (Na/K/Mg)	As needed	During fasting	Prevent muscle cramps

4. Exercise Protocol (Phase 1 – Adaptation & Strength Foundation)

Strength Training (4x/week):
- Upper/Lower Split (Compound lifts: Squat, Deadlift, Bench, Pull-ups)
- Rep Ranges: 3-5 reps (strength) + 8-12 reps (hypertrophy)
Zone 2 Cardio (3x/week): 45-60 min at 60-70% max HR (fat adaptation).
HIIT (1x/week): 10-15 min (e.g., sprints, battle ropes).
Recovery: Cold exposure (10 min post-workout), red light therapy (10 min daily).

5. Stress Resilience & Sleep Optimization

HRV Training (Daily): 10 min HeartMath coherence breathing.
Neurofeedback (3x/week): Muse Headband for alpha/theta wave training.
Sleep Protocol:
- Wind-down: Blue light blocker (TrueDark) + 1mg melatonin (if needed).
- Sleep Environment: 65°F, blackout curtains, white noise.

Phase 2: Optimization & Performance (Weeks 5-8)

1. Dietary Adjustments: Enhanced Autophagy & Performance

Introduce Protein Cycling: 1.2g/kg protein on training days, 0.8g/kg on rest days.
Incorporate Exogenous Ketones (Ketone Esters) on high-intensity days.
Expand Fasting: 18:6 fasting + 36-hour fast (once every 2 weeks).

2. Advanced Supplement Stack (Phase 2 – Performance & Longevity)

Supplement	Dosage	Timing	Purpose
Fisetin	500mg	2x/week (fasting days)	Senolytic, autophagy
Spermidine	5mg	Night	Autophagy, longevity
Creatine Monohydrate	5g	Post-workout	Strength, cognitive function
Lion’s Mane	1g	Morning	Neurogenesis
Apigenin	50mg	Night	Sleep, neuroprotection
NAC	600mg	Morning	Glutathione support

3. Exercise Protocol (Phase 2 – Strength & Power)

Strength Training (5x/week): Shift to 5/3/1 protocol for progressive overload.
HIIT (2x/week): Increase to 20 min (e.g., sled pushes, bike sprints).
Zone 2 Cardio (2x/week): 60-90 min (fat adaptation).
Recovery: Hyperbaric oxygen therapy (HBOT) 1x/week, PEMF therapy.

4. Advanced Stress Resilience

Cold Thermogenesis: 10 min ice baths (3x/week).
Sauna Protocol: 20 min at 170°F (3x/week) for heat shock proteins.
Vagus Nerve Stimulation: Humming, gargling, cold showers.

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

1. Dietary Refinement: Metabolic Mastery

Introduce Carnivore Days (1x/week): Zero-carb, high-fat for deep ketosis.
CGM-Guided Carb Cycling: Adjust carb intake based on glucose response.
Advanced Fasting: 48-hour fast (once per month).

2. Elite Supplement Stack (Phase 3 – Peak Optimization)

Supplement	Dosage	Timing	Purpose
Rapamycin (Everolimus)	5mg	1x/week (under medical supervision)	mTOR inhibition
Metformin	500mg	2x/day (if insulin resistant)	Glucose control
Taurine	1g	2x/day	Longevity, mitochondrial support
Lithium Orotate	5mg	Night	Neuroprotection
Shilajit	500mg	Morning	Mitochondrial energy

3. Exercise Protocol (Phase 3 – Peak Performance)

Strength Training: Westside Barbell Conjugate Method (max effort + dynamic effort days).
HIIT: Tabata Protocol (20 sec on, 10 sec off x 8 rounds).
Zone 2 Cardio: MAF Training (180-age HR for endurance).
Recovery: Cryotherapy (3 min at -110°C, 1x/week).

4. Advanced Recovery & Longevity

Stem Cell Activation: Hyperbaric Oxygen Therapy (HBOT) 2x/week.
Red Light Therapy (RLT): 10 min daily (660nm + 850nm).
Neurofeedback: 40Hz Gamma Wave Entrainment (cognitive enhancement).

Final Notes & Adjustments

Biomarker Retesting: Repeat blood work at the end of Month 3.
Personalization: Adjust based on CGM, HRV, and sleep data.
Future Optimization: Consider peptide therapy (BPC-157, CJC-1295) and exosome therapy for advanced regeneration.

This plan is designed for maximum longevity, metabolic flexibility, and peak performance while minimizing oxidative stress and inflammation. Track progress meticulously and adjust based on biomarkers and wearable data.

Would you like any modifications based on specific goals (e.g., muscle gain vs. fat loss)?

Llama 4 Maverick

Meta · Apr 2025text

3-Month Longevity Plan for Biohackers

Disclaimer: Before starting any new supplement or exercise regimen, consult with a healthcare professional to ensure safety and suitability.

Month 1: Optimization and Baseline Establishment

Dietary Protocol:
- Start with a cyclical ketogenic diet (CKD): 2 weeks of standard ketogenic diet (SKD) followed by 1 week of carb refeed (CR).
- SKD: Fat (~75-80% of daily calories), Protein (~15-20%), Carbohydrates (~5-10%).
- CR: Increase carbohydrates to ~50% of daily calories, reduce fat to ~30%, and maintain protein at ~20%.
- Incorporate intermittent fasting (IF): 16:8 or 18:6 schedule.
Supplement Stack:
- Mitochondrial Support: Acetyl-L-Carnitine (ALCAR) 500mg, R-Lipoic Acid 200mg, and CoQ10 100mg, once daily.
- Cognitive Enhancement: Bacopa Monnieri 300mg (20% bacosides), Acetylcholine 500mg, and Phosphatidylserine 100mg, once daily.
- Antioxidant and Anti-Inflammatory: Curcumin 500mg (95% curcuminoids), Omega-3 fatty acids (EPA & DHA) 1000mg, and Resveratrol 200mg, once daily.
Exercise Routine:
- Strength Training: 3 times a week, focusing on compound exercises like squats, deadlifts, and bench press.
- HIIT (High-Intensity Interval Training): 2 times a week, using protocols like Tabata or Wingate.
- Recovery: Incorporate yoga or light cardio (e.g., cycling, swimming) on non-strength training days.
Wearable Tracking:
- Use a continuous glucose monitor (CGM) to track glucose levels and variability.
- Wear a heart rate variability (HRV) tracker to monitor stress and recovery.
- Utilize a smartwatch or fitness tracker to track sleep, activity, and other relevant metrics.
Stress Resilience Techniques:
- HRV Training: Practice slow, deep breathing exercises (e.g., 4-7-8 technique) daily.
- Neurofeedback: Engage in alpha-theta training or other forms of neurofeedback to improve cognitive function and stress resilience.

Month 2: Intensification and Refining

Dietary Protocol:
- Switch to a targeted ketogenic diet (TKD) with carbohydrate intake around workouts.
- Continue IF (16:8 or 18:6 schedule).
- Incorporate Fasting-Mimicking Diet (FMD) for 5 days: caloric intake ~500-800 calories, with a specific macronutrient breakdown (e.g., ~10% protein, ~60% fat, ~30% carbohydrates).
Supplement Stack:
- Cycle Mitochondrial Support: Continue ALCAR, R-Lipoic Acid, and CoQ10, but cycle off for 1 week.
- Add NAD+ Boosters: Nicotinamide Riboside (NR) 1000mg and/or Nicotinamide Mononucleotide (NMN) 500mg, once daily.
- Cognitive Enhancement: Continue Bacopa Monnieri, Acetylcholine, and Phosphatidylserine, and add Noopept 10mg (sublingual) or other nootropics.
Exercise Routine:
- Progressive Overload: Gradually increase weight or resistance in strength training.
- HIIT Variation: Change HIIT protocol to a different modality (e.g., from sprint intervals to hill sprints).
- Recovery Techniques: Incorporate techniques like foam rolling, self-myofascial release, or compression garments.
Wearable Tracking:
- Continue using CGM, HRV tracker, and smartwatch/fitness tracker.
- Additional Metrics: Start tracking other metrics like cortisol levels, ketone levels, or other biomarkers using various wearable devices or at-home testing kits.
Stress Resilience Techniques:
- Neurofeedback Progression: Advance to more complex neurofeedback protocols (e.g., beta training or SCP training).
- Mindfulness and Meditation: Incorporate mindfulness practices, such as meditation or yoga nidra, to enhance stress resilience.

Month 3: Peak Performance and Long-Term Optimization

Dietary Protocol:
- Continue TKD with IF, and adjust macronutrient ratios based on performance and biomarker feedback.
- Carb Refeed: Perform a longer carb refeed (2-3 days) to replenish glycogen stores and support muscle growth.
Supplement Stack:
- NAD+ Booster Cycling: Cycle off NAD+ boosters for 1-2 weeks to avoid desensitization.
- Add Adaptogenic Compounds: Incorporate adaptogens like Ashwagandha 500mg, Rhodiola Rosea 200mg, or Ginseng 400mg to enhance stress resilience.
Exercise Routine:
- Periodization: Implement a periodized training plan to avoid plateaus and prevent overtraining.
- Deload and Recovery: Incorporate deload weeks or active recovery periods to allow for muscle repair and rebuilding.
Wearable Tracking:
- Continue tracking relevant metrics and adjust wearable devices or protocols as needed.
- Data Analysis: Analyze data from wearable devices to identify trends, patterns, and areas for improvement.
Stress Resilience Techniques:
- HRV Training Progression: Advance to more complex HRV training protocols (e.g., using biofeedback or HRV coherence training).
- Cognitive Training: Engage in cognitive training programs or brain games to enhance cognitive function and resilience.

Additional Recommendations:

Sleep Optimization: Prioritize 7-9 hours of sleep per night and maintain a consistent sleep schedule.
Social Connection and Community: Engage in social activities, join online forums or communities, and prioritize building strong relationships.
Cognitive Stimulation: Engage in mentally stimulating activities, such as reading, puzzles, or learning a new skill.
Genetic Testing and Epigenetic Analysis: Consider genetic testing and epigenetic analysis to identify potential genetic predispositions and optimize lifestyle choices.

Action Plan:

Consult with a healthcare professional before starting the plan.
Set up wearable devices and tracking metrics.
Start dietary protocols, supplement stacks, and exercise routines.
Incorporate stress resilience techniques and cognitive training.
Continuously monitor and adjust the plan based on biomarker feedback, performance, and overall well-being.

By following this comprehensive 3-month plan, biohackers can optimize their longevity, physical and cognitive performance, and develop a robust foundation for long-term health and well-being.

Vote

11 / 18

Michelin Star Recipe Designplanning

Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.

Mistral Medium 3

Mistral · May 2025text

Dish Name: "Ethereal Abyss" – A Symphony of Land and Sea

Conceptual Narrative: This dish is a poetic exploration of contrast—earth and ocean, smoke and clarity, warmth and chill. It juxtaposes the umami depth of aged beef with the delicate sweetness of sea urchin, bound by a smoky, fermented broth that evokes the primordial essence of both land and sea. The dish is designed to evoke the sensation of standing at the edge of a volcanic coastline, where the heat of the earth meets the cool embrace of the tide.

Components:

48-Hour Dry-Aged Wagyu Beef Tartare (with fermented barley miso and smoked bone marrow gelée)
Hokkaido Uni (Sea Urchin) Mousse (with yuzu-infused crème fraîche)
Charred Leek Ash & Black Garlic Purée (for earthy depth)
Smoked Dashi Consommé (clarified with agar-agar, infused with lapsang souchong tea)
Crispy Buckwheat Tuile (for texture contrast)
Edible "Sea Foam" (made from kombu and sake lees)
Microgreens & Foraged Herbs (sea aster, oxalis, and bronze fennel)

Detailed Instructions:

1. 48-Hour Dry-Aged Wagyu Beef Tartare

Ingredients:

200g A5 Wagyu beef (trimmed of excess fat, dry-aged in a controlled environment)
10g fermented barley miso (house-made or sourced from a Japanese specialty producer)
5g smoked bone marrow gelée (rendered bone marrow, smoked with cherry wood, set with agar)
3g finely grated wasabi root
1g grated Perigord black truffle
Maldon sea salt, to taste

Method:

Dry-age the Wagyu beef in a temperature-controlled chamber (3°C, 75% humidity) for 48 hours to intensify flavor.
Hand-chop the beef with a santoku knife to maintain texture.
Gently fold in the fermented barley miso, smoked bone marrow gelée, wasabi, and truffle.
Season lightly with Maldon salt and keep chilled until plating.

2. Hokkaido Uni Mousse

Ingredients:

50g fresh Hokkaido uni (sea urchin)
30g crème fraîche (infused with yuzu zest for 24 hours)
2g agar-agar (for stabilization)
1g white soy sauce

Method:

Pass the uni through a fine tamis to create a smooth purée.
Whip the yuzu-infused crème fraîche to soft peaks.
Bloom the agar-agar in cold water, melt gently, and fold into the uni purée.
Fold in the crème fraîche and white soy sauce.
Pipe into a spherical mold and chill until set.

3. Charred Leek Ash & Black Garlic Purée

Ingredients:

2 leeks (charred over binchotan until blackened)
10g black garlic (fermented for 30 days)
5g xanthan gum (for stability)
10g cultured butter

Method:

Char the leeks completely, then dehydrate at 60°C for 12 hours.
Grind into a fine ash using a spice grinder.
Blend black garlic with butter and xanthan gum until silky.
Reserve leek ash for garnish.

4. Smoked Dashi Consommé

Ingredients:

1L kombu dashi (first extraction, cold-brewed)
5g lapsang souchong tea (smoked over oak)
2g agar-agar (for clarification)

Method:

Infuse the dashi with lapsang souchong tea at 60°C for 2 hours.
Clarify using agar-agar: dissolve agar in hot dashi, chill, then strain through cheesecloth.
Smoke the clarified consommé lightly with applewood before serving.

5. Crispy Buckwheat Tuile

Ingredients:

50g buckwheat flour
20g butter
10g honey
Pinch of sea salt

Method:

Mix ingredients into a thin batter, spread on a Silpat, and bake at 160°C until golden.
Shape immediately into delicate shards while warm.

Plating & Presentation:

Base Layer: Smear the black garlic purée in a fluid motion across a custom ceramic plate (glazed with volcanic ash for texture).
Protein: Place a quenelle of the Wagyu tartare slightly off-center.
Uni Mousse: Position the uni sphere adjacent to the tartare, creating a visual dialogue between land and sea.
Consommé: Pour the smoked dashi tableside from a heated porcelain pitcher, allowing it to pool around the components.
Garnishes: Dust with leek ash, place the buckwheat tuile at an angle, and add microgreens for freshness.
Final Touch: Use a pipette to add dots of sea foam around the plate.

Sourcing Notes:

Hokkaido Uni: Must be sourced from a trusted supplier (e.g., Kyoto Fish Market) for peak freshness.
Fermented Barley Miso: Can be made in-house or sourced from Mitsua Foods.
Lapsang Souchong Tea: Mariage Frères offers a high-quality smoked variety.

Why This Dish Deserves 3 Stars:

Unusual Pairing: The marriage of aged beef and sea urchin is unexpected yet harmonious.
Advanced Techniques: Dry-aging, agar clarification, and smoking consommé require precision.
Sensory Journey: The dish evolves from smoky and earthy to bright and oceanic.
Artistry: The plating resembles an abstract seascape, with each element purposefully placed.

This dish is not just a meal—it’s an experience, a fleeting moment of culinary transcendence.

Llama 4 Maverick

Meta · Apr 2025text

Dish Name: "Terra Verde Odyssey"

Conceptual Narrative: "Terra Verde Odyssey" is a culinary journey that explores the harmonious union between the earth's umami flavors and the ocean's freshness. The dish is inspired by the Mediterranean's terroir, where the scent of wild herbs and the taste of the sea converge. This multi-component creation features an unexpected pairing of black truffle and sea urchin, elevated by advanced culinary techniques and presented with an artistic flair.

Components:

Black Truffle and Sea Urchin Tartlet
Smoked Eel and Fennel Emulsion
Pickled Mustard Green Gelée
Saffron-Infused Cauliflower Purée
Crispy Fried Capers and Microgreens

Recipe:

Component 1: Black Truffle and Sea Urchin Tartlet

Ingredients:
- 1 sheet of frozen puff pastry, thawed
- 1/2 cup of black truffle duxelles (see sourcing notes)
- 1/4 cup of sea urchin roe (see sourcing notes)
- 1 egg, lightly beaten (for egg wash)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Roll out the puff pastry to a thickness of 1/8 inch (3 mm). Cut out small squares (approx. 3 inches / 7.5 cm per side).
3. Spoon a small amount of black truffle duxelles onto one half of each square, leaving a 1/2-inch (1 cm) border around the edges.
4. Top the duxelles with a small dollop of sea urchin roe.
5. Brush the edges with the beaten egg and fold the other half of the pastry square to form a triangle. Press the edges to seal.
6. Brush the tops with the remaining egg wash and bake for 15-20 minutes, or until golden brown.

Component 2: Smoked Eel and Fennel Emulsion

Ingredients:
- 1 cup of smoked eel, flaked
- 1 cup of fennel bulb, thinly sliced
- 1 cup of neutral oil (e.g., grapeseed)
- 1/2 cup of water
- 1 tablespoon of Dijon mustard
- 1 teaspoon of honey
- Salt and pepper to taste
Instructions:
1. In a blender, combine the smoked eel, fennel, oil, water, mustard, and honey. Blend until smooth.
2. Strain the mixture through a fine-mesh sieve into a bowl. Discard the solids.
3. Using an immersion blender or a whisk, froth the mixture until it becomes light and airy.
4. Season with salt and pepper to taste.

Component 3: Pickled Mustard Green Gelée

Ingredients:
- 1 cup of mustard greens, blanched and shocked
- 1 cup of granulated sugar
- 1 cup of white wine vinegar
- 1/2 cup of water
- 1 tablespoon of agar agar powder
Instructions:
1. In a saucepan, combine the sugar, vinegar, and water. Bring to a boil, then reduce the heat to a simmer.
2. Add the blanched mustard greens and cook until they're tender and the liquid has reduced slightly.
3. Strain the mixture through a fine-mesh sieve into a bowl. Discard the solids.
4. Whisk in the agar agar powder and let it bloom for 5 minutes.
5. Pour the mixture into a shallow metal pan and refrigerate until set.
6. Once set, cut the gelée into small cubes.

Component 4: Saffron-Infused Cauliflower Purée

Ingredients:
- 1 head of cauliflower, broken into florets
- 2 tablespoons of saffron threads, soaked in 1 tablespoon of hot water
- 2 tablespoons of unsalted butter
- Salt and pepper to taste
Instructions:
1. Steam the cauliflower florets until tender.
2. In a blender, combine the cooked cauliflower, saffron (with its soaking liquid), and butter. Blend until smooth.
3. Season with salt and pepper to taste.

Component 5: Crispy Fried Capers and Microgreens

Ingredients:
- 1/4 cup of capers, rinsed and drained
- 1/4 cup of microgreens (e.g., pea shoots or purslane)
- 1 cup of neutral oil (e.g., grapeseed)
Instructions:
1. Heat the oil in a deep frying pan to 350°F (175°C).
2. Fry the capers in batches until crispy. Drain on paper towels.
3. Just before serving, sprinkle the microgreens over the dish.

Sourcing Notes:

Black truffle duxelles: Available at specialty food stores or online at retailers like Urbani Truffle or Truffle Hunter.
Sea urchin roe: Available at high-end seafood markets or online at retailers like Catalina Offshore Products or Monterey Bay Fisheries.

Plating Presentation:

Place a black truffle and sea urchin tartlet on a bespoke, hand-painted ceramic plate.
Spoon a dollop of saffron-infused cauliflower purée alongside the tartlet.
Scatter a few cubes of pickled mustard green gelée around the plate.
Drizzle the smoked eel and fennel emulsion around the plate, creating a whimsical pattern.
Top the tartlet with a sprinkle of crispy fried capers and microgreens.
Garnish with edible flowers or microgreens, if desired.

Innovative Techniques:

The use of black truffle duxelles and sea urchin roe creates an unexpected umami flavor combination.
The smoked eel and fennel emulsion adds a creamy, savory element to the dish.
The pickled mustard green gelée provides a tangy, refreshing contrast.
The saffron-infused cauliflower purée adds a subtle, aromatic flavor.
The crispy fried capers and microgreens add a satisfying textural element.

Michelin 3-Star Worthy: "Terra Verde Odyssey" is a symphony of flavors, textures, and presentation that would be worthy of a Michelin 3-star restaurant. The dish showcases a deep understanding of flavor pairing, advanced culinary techniques, and exquisite plating presentation. The use of high-quality, seasonal ingredients and the attention to detail in each component elevate this dish to a truly exceptional culinary experience.

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Mistral · May 2025website

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Meta · Apr 2025website

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3-Month Advanced Longevity & Performance Optimization Plan for Biohackers

Phase 1: Foundation & Assessment (Weeks 1-4)

1. Baseline Assessment & Biomarker Tracking

Advanced Blood Panel:
- Full metabolic panel, lipid profile, HbA1c, fasting insulin, hs-CRP, homocysteine, vitamin D, magnesium, omega-3 index, testosterone, cortisol, thyroid panel.
- Optional: Telomere length, epigenetic age (Horvath clock), microbiome analysis.
Wearable & Continuous Monitoring:
- Oura Ring / Whoop Strap (sleep, HRV, recovery, activity)
- Continuous Glucose Monitor (CGM) (Nutrisense, Levels) – Track glycemic variability.
- HRV & Neurofeedback Training (HeartMath, Muse Headband)
- VO2 Max & Body Composition (DEXA scan, InBody)

2. Dietary Protocol: Metabolic Flexibility & Autophagy

Primary Diet: Cyclical Ketogenic Diet (CKD) + Time-Restricted Eating (TRE)
- 5 days ketogenic (20-50g net carbs), 2 days targeted carb refeed (100-150g carbs post-workout).
- Macros: 60-70% fat, 20-25% protein, 5-10% carbs (adjust based on CGM data).
- Fasting Protocol:
  - Daily: 16:8 fasting (eating window 12-8 PM).
  - Weekly: 24-hour fast (once per week, e.g., Sunday dinner to Monday dinner).
Food Quality:
- High-fat sources: Avocado, olive oil, MCT oil, grass-fed butter, fatty fish.
- Protein: Grass-fed beef, wild-caught fish, collagen peptides, organ meats.
- Carbs (on refeed days): Sweet potatoes, berries, white rice, honey.
- Avoid: Seed oils, processed foods, artificial sweeteners (except stevia/erythritol).

3. Supplement Stack (Phase 1 – Adaptation & Mitochondrial Support)

Supplement	Dosage	Timing	Purpose
NMN + Resveratrol	500mg NMN + 250mg Resveratrol	Morning	NAD+ boost, sirtuin activation
Berberine	500mg	2x/day (with meals)	Glucose metabolism, AMPK activation
Alpha-Lipoic Acid	300mg	Morning	Mitochondrial support, glucose uptake
PQQ + CoQ10	20mg PQQ + 100mg CoQ10	Morning	Mitochondrial biogenesis
Magnesium L-Threonate	2g	Night	Cognitive function, sleep
Omega-3 (EPA/DHA)	2g EPA + 1g DHA	Morning	Anti-inflammatory, brain health
Collagen Peptides	20g	Post-workout	Joint & skin health
Electrolytes (Na/K/Mg)	As needed	During fasting	Prevent muscle cramps

4. Exercise Protocol (Phase 1 – Adaptation & Strength Foundation)

Strength Training (4x/week):
- Upper/Lower Split (Compound lifts: Squat, Deadlift, Bench, Pull-ups)
- Rep Ranges: 3-5 reps (strength) + 8-12 reps (hypertrophy)
Zone 2 Cardio (3x/week): 45-60 min at 60-70% max HR (fat adaptation).
HIIT (1x/week): 10-15 min (e.g., sprints, battle ropes).
Recovery: Cold exposure (10 min post-workout), red light therapy (10 min daily).

5. Stress Resilience & Sleep Optimization

HRV Training (Daily): 10 min HeartMath coherence breathing.
Neurofeedback (3x/week): Muse Headband for alpha/theta wave training.
Sleep Protocol:
- Wind-down: Blue light blocker (TrueDark) + 1mg melatonin (if needed).
- Sleep Environment: 65°F, blackout curtains, white noise.

Phase 2: Optimization & Performance (Weeks 5-8)

1. Dietary Adjustments: Enhanced Autophagy & Performance

Introduce Protein Cycling: 1.2g/kg protein on training days, 0.8g/kg on rest days.
Incorporate Exogenous Ketones (Ketone Esters) on high-intensity days.
Expand Fasting: 18:6 fasting + 36-hour fast (once every 2 weeks).

2. Advanced Supplement Stack (Phase 2 – Performance & Longevity)

Supplement	Dosage	Timing	Purpose
Fisetin	500mg	2x/week (fasting days)	Senolytic, autophagy
Spermidine	5mg	Night	Autophagy, longevity
Creatine Monohydrate	5g	Post-workout	Strength, cognitive function
Lion’s Mane	1g	Morning	Neurogenesis
Apigenin	50mg	Night	Sleep, neuroprotection
NAC	600mg	Morning	Glutathione support

3. Exercise Protocol (Phase 2 – Strength & Power)

Strength Training (5x/week): Shift to 5/3/1 protocol for progressive overload.
HIIT (2x/week): Increase to 20 min (e.g., sled pushes, bike sprints).
Zone 2 Cardio (2x/week): 60-90 min (fat adaptation).
Recovery: Hyperbaric oxygen therapy (HBOT) 1x/week, PEMF therapy.

4. Advanced Stress Resilience

Cold Thermogenesis: 10 min ice baths (3x/week).
Sauna Protocol: 20 min at 170°F (3x/week) for heat shock proteins.
Vagus Nerve Stimulation: Humming, gargling, cold showers.

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

1. Dietary Refinement: Metabolic Mastery

Introduce Carnivore Days (1x/week): Zero-carb, high-fat for deep ketosis.
CGM-Guided Carb Cycling: Adjust carb intake based on glucose response.
Advanced Fasting: 48-hour fast (once per month).

2. Elite Supplement Stack (Phase 3 – Peak Optimization)

Supplement	Dosage	Timing	Purpose
Rapamycin (Everolimus)	5mg	1x/week (under medical supervision)	mTOR inhibition
Metformin	500mg	2x/day (if insulin resistant)	Glucose control
Taurine	1g	2x/day	Longevity, mitochondrial support
Lithium Orotate	5mg	Night	Neuroprotection
Shilajit	500mg	Morning	Mitochondrial energy

3. Exercise Protocol (Phase 3 – Peak Performance)

Strength Training: Westside Barbell Conjugate Method (max effort + dynamic effort days).
HIIT: Tabata Protocol (20 sec on, 10 sec off x 8 rounds).
Zone 2 Cardio: MAF Training (180-age HR for endurance).
Recovery: Cryotherapy (3 min at -110°C, 1x/week).

4. Advanced Recovery & Longevity

Stem Cell Activation: Hyperbaric Oxygen Therapy (HBOT) 2x/week.
Red Light Therapy (RLT): 10 min daily (660nm + 850nm).
Neurofeedback: 40Hz Gamma Wave Entrainment (cognitive enhancement).

Final Notes & Adjustments

Biomarker Retesting: Repeat blood work at the end of Month 3.
Personalization: Adjust based on CGM, HRV, and sleep data.
Future Optimization: Consider peptide therapy (BPC-157, CJC-1295) and exosome therapy for advanced regeneration.

Would you like any modifications based on specific goals (e.g., muscle gain vs. fat loss)?