What is the difference between Mistral Small Creative and Llama 4 Maverick?

Mistral Small Creative is developed by Mistral AI while Llama 4 Maverick is developed by Meta AI. Mistral Small Creative has a 33K token context window vs Llama 4 Maverick's 1.0M. in 1 community votes on RIVAL, Llama 4 Maverick wins 100% of head-to-head matchups. These results are based on blind head-to-head voting across 28 challenges.

Which is better, Mistral Small Creative or Llama 4 Maverick?

Based on 1 community votes on RIVAL, Llama 4 Maverick wins 100% of head-to-head matchups against Mistral Small Creative.

How much does Mistral Small Creative cost compared to Llama 4 Maverick?

Mistral Small Creative costs $0.1/M input tokens and Llama 4 Maverick costs $1.5/M input tokens. Mistral Small Creative is $1.40/M cheaper per input. The more expensive model wins 100% of duels, so the premium may be justified by quality.

How are Mistral Small Creative 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. 1 votes have been collected for this pair across 28 challenges. All vote data is part of RIVAL's open dataset.

Cutting-Edge 3-Month Longevity Optimization Plan for Biohackers

Objective: Maximize biological age reversal, cognitive performance, physical resilience, and metabolic flexibility through evidence-based biohacking, precision nutrition, advanced training, and neurological optimization.

This plan integrates: ✅ Personalized supplement stacks (with cycling protocols) ✅ Metabolic & dietary optimization (ketogenic, time-restricted eating, targeted nutrient cycling) ✅ Advanced wearables & biometric tracking (continuous glucose monitoring, HRV, sleep, inflammation) ✅ Strength, HIIT, and recovery protocols (periodized training, blood flow restriction, red light therapy) ✅ Stress resilience & neuroplasticity (HRV biofeedback, neurofeedback, cold exposure, breathwork) ✅ Epigenetic & mitochondrial optimization (NAD+ boosting, senolytics, autophagy induction) ✅ Longevity biomarkers tracking (telomere length, epigenetic clock, inflammatory markers)

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

Goal: Optimize insulin sensitivity, mitochondrial function, and autonomic nervous system balance while establishing baseline metrics.

🔬 Baseline Testing & Tracking (Week 1)

Before starting, conduct comprehensive baseline testing (repeat at Week 4, 8, and 12):

Metric	Test Method	Target Range
Fasting Glucose	Continuous Glucose Monitor (CGM)	70-85 mg/dL
HbA1c	Blood test	<5.5%
Insulin (Fasting)	Blood test	<5 µU/mL
Lipid Panel	Blood test (LDL-P, HDL, Triglycerides)	LDL-P <70, HDL >70
Inflammatory Markers	CRP, IL-6, TNF-α (blood test)	CRP <1, IL-6 <1
Epigenetic Age	Horvath/Epiclock (DNA test)	< Biological Age
Telomere Length	Blood test (relative length)	Stable/Increasing
HRV (Resting)	WHOOP/Oura Ring/Apple Watch	>100 ms (RMSSD)
VO₂ Max	Wearable (Whoop, Polar, Garmin)	>40 (male), >35 (female)
Sleep Efficiency	Oura Ring/Whoop	>90%
Testosterone (M)	Blood test (total & free)	>600 ng/dL (T), >9% (free)
Estrogen (F)	Blood test (E2)	50-300 pg/mL
Cortisol (Diurnal)	Saliva test (4x/day)	Peak AM, low PM

Wearables Setup:

CGM: Level 2 or Freestyle Libre 3
HRV & Sleep: WHOOP 4.0 or Oura Ring Gen3
Activity & Recovery: Polar Pacer Pro or [Garmin Epix Pro]
Neurofeedback: Muse S (for meditation & brainwave training)

🍽️ Dietary Protocol: Metabolic Flexibility & Autophagy Induction

Primary Approach: Time-Restricted Eating (TRE) + Cyclical Ketogenic Diet (CKD) with targeted refeeds

Week 1-2: Fasting & Ketogenic Adaptation

Fasting Window: 16:8 (e.g., 8 PM – 12 PM)
Diet Type: Standard Ketogenic Diet (SKD) (~75% fat, 20% protein, 5% carbs)
Macros (Daily):
- Fat: 1.2-1.5g/kg (mostly MCTs, omega-3s, saturated fats)
- Protein: 1.6-2.2g/kg (prioritize collagen, whey isolate, egg whites)
- Carbs: <20g net (focus on fiber: flaxseed, chia, psyllium)
Key Foods:
- Fats: MCT oil, ghee, avocado, olive oil, fatty fish (salmon, sardines)
- Protein: Pasture-raised eggs, grass-fed beef, wild-caught fish, collagen peptides
- Fiber: Psyllium husk, flaxseed, chia seeds (for gut microbiome)
- Electrolytes: 5g Na+, 1g K+, 300mg Mg+ (LMNT or homemade)

Week 3-4: Targeted Ketogenic Diet (TKD) + Refeeds

Fasting Window: 18:6 (e.g., 7 PM – 1 PM)
Diet Type: Targeted Ketogenic Diet (TKD) (~60% fat, 30% protein, 10% carbs)
- Carb Cycling:
  - Training Days: 30-50g carbs around workouts (e.g., oats, sweet potato, berries)
  - Rest Days: <20g carbs
Key Adjustments:
- Increase protein slightly (2.2-2.5g/kg) to support muscle retention
- Add resistance training (see Exercise Protocol) to signal anabolic pathways
- Monitor CGM for optimal insulin sensitivity (aim for <140 mg/dL post-meal)

Supplement Stack (Phase 1 – Metabolic Reset) (All dosages are per day unless specified)

Supplement	Dose	Timing	Purpose
Omega-3 (EPA/DHA)	2-3g	With meals	Anti-inflammatory, mitochondrial support
Magnesium (Glycinate + Citrate)	400mg	Before bed	Sleep, muscle recovery, cortisol modulation
Potassium (Citrate)	3-5g	With electrolytes	Avoid cramps, support heart rhythm
Sodium (LMNT)	5g	With meals	Electrolyte balance
Berberine	500mg (2x)	Before meals	Insulin sensitivity, AMPK activation
Resveratrol (Trans)	200-500mg	With dinner	SIRT1 activation, autophagy
NAC (N-Acetyl Cysteine)	600mg	Morning	Glutathione support, detox
Alpha-Lipoic Acid (R-ALA)	300mg	Morning	Mitochondrial function, blood sugar control
CoQ10 (Ubiquinol)	200mg	With fat-rich meal	Electron transport chain support
PQQ	10-20mg	Morning	Mitochondrial biogenesis
Collagen Peptides	10-20g	Morning & evening	Gut integrity, joint health
Vitamin D3 + K2	5000 IU + 200mcg	Morning	Immune, bone, cardiovascular health
Zinc (Bisglycinate)	15-30mg	Evening	Testosterone, immune function
Boron	3-6mg	Evening	Testosterone modulation (M), estrogen balance (F)
Creatine Monohydrate	5g	Post-workout	Cognitive function, ATP recycling
Lion’s Mane	500mg (2x)	Morning & lunch	Neurogenesis, cognitive performance
Bacopa Monnieri	300mg	Morning	Memory, synaptic plasticity

Fasting Protocol:

Week 1-2: 16:8 (12-hour fast)
Week 3-4: 18:6 (14-hour fast, 2x/week 24-hour fast for autophagy)
- 24-Hour Fast: Water, electrolytes, black coffee (no sweetener)
- Break Fast: Bone broth + MCT oil (for ketones)

💪 Exercise Protocol: Strength & Metabolic Conditioning

Goal: Build muscle, improve VO₂ max, and enhance insulin sensitivity

Day	Workout Type	Protocol	Notes
Monday	Lower Body Strength	4x5 Squat (80-85% 1RM), 3x8 Romanian Deadlift, 3x10 Bulgarian Split Squat	Progressive overload
Tuesday	HIIT (Zone 2 + Sprints)	20 min Zone 2 (130-150 BPM), 10x 20s sprints (90% effort)	Recovery between sprints: 40s walk
Wednesday	Upper Body Strength	4x5 Bench Press, 3x8 Pull-Ups, 3x10 Overhead Press	Focus on controlled reps
Thursday	Mobility + Core	Yoga (30 min), 3x15 Hanging Leg Raises, 3x20 Plank (weighted)	Prioritize hip & shoulder mobility
Friday	Upper Body Hypertrophy	3x10 Incline Dumbbell Press, 3x12 Lat Pulldown, 3x15 Cable Flys	Moderate weight, high volume
Saturday	Lower Body Power + Conditioning	5x3 Power Cleans, 3x10 Front Squat, 10 min Airdyne (max effort)	Explosive movements
Sunday	Active Recovery	30-60 min Walk, 10 min Red Light Therapy, 5 min Cold Plunge	HRV-focused recovery

Key Adjustments:

Blood Flow Restriction (BFR): Use 180mmHg cuff on squats/deadlifts (2x/week) for hypertrophy without heavy load.
Zone 2 Cardio: 130-150 BPM (WHOOP heart rate zones) for mitochondrial biogenesis.
Sprint Intervals: 10-20s all-out sprints (90%+ max effort) for VO₂ max improvement.
Recovery: Red Light Therapy (10-15 min, 670nm) post-workout, cold plunge (10-12°C, 2-3 min) 3x/week.

🧠 Cognitive & Stress Resilience Protocol

Goal: Enhance neuroplasticity, reduce cortisol, and optimize HRV

Technique	Protocol	Frequency	Purpose
HRV Biofeedback	Elite HRV App (breath pacing at 0.1Hz)	Daily (10 min)	Increase RMSSD, vagal tone
Neurofeedback (Muse S)	Alpha/Theta Training (10-12Hz)	3x/week (20 min)	Reduce beta waves, enhance focus
Wim Hof Method	30 Breaths + 2-3 min Cold Shower	3x/week	Reduce inflammation, boost dopamine
Transcendental Meditation	20 min (2x/day)	Daily	Lower cortisol, increase coherence
Non-Sleep Deep Rest (NSDR)	Yoga Nidra (10-15 min)	Before bed	Parasympathetic activation
Red Light Therapy (Brain)	670nm, 10 min (forehead)	Daily	BDNF upregulation

Sleep Optimization:

Sleep Window: 10 PM – 6 AM (consistent)
Blue Light Blocking: 20:00 onwards (use Iristech Pro or f.lux)
Temperature: 18-19°C (cool room)
Supplements for Sleep:
- Magnesium Threonate (1g) 30 min before bed
- Apigenin (50mg) if needed for GABA modulation
- L-Theanine (200mg) if anxiety is high

🧬 Epigenetic & Senolytic Interventions

Goal: Reduce senescent cells, enhance telomere length, and activate longevity pathways

Intervention	Protocol	Frequency	Purpose
Fisetin	500mg (3x/week)	With dinner	Senolytic (clears zombie cells)
Quercetin + Dasatinib	500mg + 100mg (1x/week)	24h fast	Senolytic combo
Rapamycin (if accessible)	6mg (1x/week)	With fat-rich meal	mTOR inhibition, autophagy
Metformin (if insulin resistant)	500-1000mg	Evening	AMPK activation, longevity
NMN (or NR)	500-1000mg	Morning	NAD+ boosting, sirtuin activation
Fasting-Mimicking Diet (FMD)	5-day water-only fast (or ProLon)	1x/month	Autophagy, epigenetic rejuvenation

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

Goal: Maximize strength, cognitive function, and metabolic flexibility while fine-tuning epigenetic markers.

🍽️ Dietary Adjustments: Cyclical Ketogenic Diet (CKD) + Targeted Refeeds

Fasting Window: 19:5 (e.g., 6 PM – 11 AM)
Diet Type: Cyclical Ketogenic Diet (CKD)
- 5 Days: SKD/TKD (<20g carbs)
- 2 Days: Carb Refeed (100-150g carbs, prioritize oats, sweet potato, berries)
  - Purpose: Replenish glycogen, boost leptin, enhance thyroid function
Key Modifications:
- Increase protein slightly (2.5-3.0g/kg) to support muscle growth
- Add more fiber (psyllium, flaxseed, chia) for gut microbiome diversity
- Monitor CGM for optimal insulin sensitivity (post-meal <140 mg/dL)

Supplement Stack (Phase 2 – Performance Optimization) (Additions to Phase 1)

Supplement	Dose	Timing	Purpose
Beta-Alanine	3-6g	Post-workout	Buffer lactic acid, endurance
Citruline Malate	8g	Pre-workout	Nitric oxide, blood flow
HMB	3g	Morning	Muscle protein synthesis
DHEA (if <300 ng/dL)	25-50mg	Morning	Testosterone support (M/F)
7-Keto DHEA	100mg	Morning	Fat loss, cognitive function
Lion’s Mane + Bacopa Stack	1g + 300mg	Morning	Neurogenesis, memory
Sulforaphane (Broccoli Sprout Extract)	200mcg	Morning	Nrf2 activation, detox
EGCG (Green Tea Extract)	400mg	Morning	Fat oxidation, cognitive function
Astaxanthin	4-8mg	With fat	Antioxidant, joint health

💪 Exercise Protocol: Strength-Power & Cognitive-Loaded Training

Goal: Maximize strength, power, and cognitive-motor integration

Day	Workout Type	Protocol	Notes
Monday	Max Strength (Lower)	5x3 Back Squat (85-90% 1RM), 4x6 Deadlift, 3x10 Step-Ups	Heavy, controlled reps
Tuesday	HIIT + Cognitive Load	15 min Airdyne (90% effort) + Dual N-Back (20 min)	Test cognitive resilience under fatigue
Wednesday	Upper Body Power	5x3 Bench Press (80% 1RM), 4x5 Power Cleans, 3x8 Pull-Ups	Explosive movements
Thursday	Mobility + Plyometrics	Animal Flow (30 min) + 10x Box Jumps	Neuromuscular coordination
Friday	Hypertrophy (Upper)	4x10 Incline DB Press, 3x12 Lat Pulldown, 3x15 Cable Rows	Moderate weight, high volume
Saturday	Sprint + Strength Endurance	10x 100m Sprints (90% effort) + 3x15 Front Squat (bodyweight)	Conditioning + strength
Sunday	Active Recovery + NSDR	30 min Walk + 15 min Yoga Nidra	HRV recovery

Key Adjustments:

Cognitive-Loaded Training: Combine high-intensity exercise with dual n-back (20 min) to enhance working memory under stress.
Blood Flow Restriction (BFR): Use 180mmHg cuff on leg curls, triceps extensions for hypertrophy without heavy load.
Plyometrics: Box jumps, depth drops to improve power and tendon resilience.
Red Light Therapy: 15 min (670nm + 850nm) post-workout for muscle recovery and mitochondrial repair.

🧠 Advanced Cognitive & Stress Resilience

Goal: Enhance executive function, memory, and stress adaptation

Technique	Protocol	Frequency	Purpose
Dual N-Back (Brain Workshop)	20-30 min (60% accuracy)	4x/week	Working memory, fluid intelligence
Transcranial Direct Current Stimulation (tDCS)	2mA, 20 min (F3-Anode for focus)	3x/week	Neuroplasticity, cognitive enhancement
Wim Hof Method + Cold Plunge	30 breaths + 3-5 min ice bath	3x/week	Dopamine, inflammation reduction
Float Tank Session	60-90 min (sensory deprivation)	1x/week	Deep meditation, cortisol reduction
Psychedelic-Assisted Therapy (if legal)	Microdosing (0.1-0.3g LSD/psilocybin, 2x/week)	Optional	Neuroplasticity, emotional resilience

Sleep Optimization (Advanced):

Polyphasic Sleep (if needed): 6-hour core sleep + 20-min nap (for extreme performance)
Sleep Tracking: Oura Ring + Whoop for deep sleep optimization
Supplements for Deep Sleep:
- Glycine (3g) before bed
- Apigenin (50mg) if needed for GABA modulation
- L-Theanine + Magnesium (200mg + 400mg) for relaxation

🧬 Epigenetic & Longevity Interventions (Advanced)

Goal: Maximize telomere length, reduce epigenetic age, and enhance autophagy

Intervention	Protocol	Frequency	Purpose
Rapamycin (if accessible)	6mg (1x/week)	With fat-rich meal	mTOR inhibition, longevity
Metformin + Berberine Stack	500mg + 500mg	Evening	AMPK activation, insulin sensitivity
Fasting-Mimicking Diet (FMD)	5-day water fast (or ProLon)	1x/month	Autophagy, epigenetic rejuvenation
Senolytics (Fisetin + Quercetin + Dasatinib)	500mg + 500mg + 100mg	1x/week	Clear senescent cells
NMN + Resveratrol	1000mg + 500mg	Morning	NAD+ boosting, sirtuin activation
Collagen + Vitamin C	10g + 500mg	Morning	Skin, joints, gut health

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

Goal: Achieve maximal physical and cognitive performance while locking in longevity adaptations.

🍽️ Dietary Protocol: Personalized Ketogenic-Mediterranean Hybrid

Goal: Optimize for metabolic flexibility, cognitive function, and longevity biomarkers

Fasting Window: 20:4 (e.g., 4 PM – 8 AM)
Diet Type: Personalized Ketogenic-Mediterranean Hybrid
- 60% Fat (MCTs, omega-3s, monounsaturated fats)
- 25% Protein (prioritize collagen, whey isolate, egg whites)
- 15% Carbs (focus on fiber, polyphenols, low-glycemic sources)
Key Foods:
- Fats: Avocado, olive oil, fatty fish, nuts (macadamias, walnuts)
- Protein: Grass-fed beef, wild-caught fish, pasture-raised eggs
- Carbs: Berries, sweet potato, oats, flaxseed, chia
- Polyphenols: Green tea, dark chocolate (85%+), turmeric, resveratrol-rich foods
Supplement Stack (Phase 3 – Peak Performance) (Optimized for cognitive and physical peak)

Supplement	Dose	Timing	Purpose
Omega-3 (EPA/DHA)	3-4g	With meals	Anti-inflammatory, cognitive function
Magnesium (Glycinate + Threonate)	600mg	Before bed	Sleep, memory, relaxation
Potassium (Citrate)	5g	With meals	Electrolyte balance
Sodium (LMNT)	5g	With meals	Hydration, performance
Berberine + Metformin	500mg + 500mg	Evening	Insulin sensitivity, longevity
NMN + Resveratrol	1000mg + 500mg	Morning	NAD+ boosting, sirtuin activation
Lion’s Mane + Bacopa	1g + 300mg	Morning	Neurogenesis, memory
Sulforaphane	200mcg	Morning	Nrf2 activation, detox
Astaxanthin	8mg	With fat	Antioxidant, joint health
Creatine Monohydrate	5g	Post-workout	Cognitive function, ATP recycling
Beta-Alanine	6g	Post-workout	Endurance, buffering
HMB	3g	Morning	Muscle protein synthesis
DHEA (if needed)	25-50mg	Morning	Testosterone support
7-Keto DHEA	100mg	Morning	Fat loss, cognitive function
Collagen Peptides	10-20g	Morning & evening	Gut, joints, skin

💪 Exercise Protocol: Maximal Strength & Cognitive-Athletic Integration

Goal: Achieve maximal strength, power, and cognitive-motor primacy

Day	Workout Type	Protocol	Notes
Monday	Max Strength (Lower)	5x3 Back Squat (90% 1RM), 4x5 Deadlift, 3x10 Step-Ups	Heavy, controlled reps
Tuesday	Cognitive HIIT	10 min Airdyne (95% effort) + 30 min Dual N-Back	Test cognitive resilience under fatigue
Wednesday	Upper Body Power	5x3 Bench Press (85% 1RM), 4x5 Power Cleans, 3x8 Pull-Ups	Explosive movements
Thursday	Mobility + Plyometrics	Animal Flow (30 min) + 15x Depth Jumps	Neuromuscular coordination
Friday	Hypertrophy (Upper)	4x10 Incline DB Press, 3x12 Lat Pulldown, 3x15 Cable Rows	Moderate weight, high volume
Saturday	Sprint + Strength Endurance	12x 100m Sprints (95% effort) + 3x15 Front Squat (bodyweight)	Conditioning + strength
Sunday	Active Recovery + NSDR	30 min Walk + 20 min Yoga Nidra	HRV recovery

Key Adjustments:

Cognitive-Athletic Drills: Combine sprints with dual n-back to enhance decision-making under fatigue.
Blood Flow Restriction (BFR): Use 180mmHg cuff on leg extensions, bicep curls for hypertrophy without heavy load.
Plyometrics: Depth jumps, single-leg hops to improve reactive strength.
Red Light Therapy: 20 min (670nm + 850nm) post-workout for muscle recovery and mitochondrial repair.
Cryotherapy (if accessible): 2-3 min at -110°C post-workout for inflammation reduction.

🧠 Advanced Cognitive & Stress Resilience (Peak Phase)

Goal: Achieve flow state consistency, emotional resilience, and cognitive dominance

Technique	Protocol	Frequency	Purpose
Dual N-Back (Advanced)	30-40 min (70%+ accuracy)	5x/week	Working memory, fluid intelligence
Transcranial Direct Current Stimulation (tDCS)	2mA, 20 min (F3-Anode for focus, TPz-Cathode for memory)	4x/week	Neuroplasticity, cognitive enhancement
Wim Hof Method + Ice Bath	30 breaths + 5 min ice bath	4x/week	Dopamine, inflammation reduction
Float Tank + Binaural Beats	90 min (theta waves)	1x/week	Deep meditation, cortisol reduction
Psychedelic-Assisted Therapy (if legal)	Microdosing (0.2-0.5g LSD/psilocybin, 3x/week)	Optional	Neuroplasticity, emotional resilience
Biohacking Retreat (Optional)	5-day silent meditation + cold exposure	1x	Deep stress resilience

Sleep Optimization (Peak Phase):

Biphasic Sleep (if needed): 6-hour core sleep + 90-min nap (for extreme performance)
Sleep Tracking: Oura Ring + Whoop for deep sleep optimization
Supplements for Deep Sleep:
- Glycine (3g) + Apigenin (50mg) before bed
- L-Theanine + Magnesium (200mg + 400mg) for relaxation
- Delta Sleep Enhancement: PEMF (Pulse Electromagnetic Field) mat (30 min before bed)

🧬 Final Longevity & Epigenetic Optimization

Goal: Lock in telomere length, epigenetic age reversal, and metabolic flexibility

Intervention	Protocol	Frequency	Purpose
Rapamycin (if accessible)	6mg (1x/week)	With fat-rich meal	mTOR inhibition, longevity
Metformin + Berberine + Resveratrol	500mg + 500mg + 500mg	Evening	AMPK activation, longevity
Fasting-Mimicking Diet (FMD)	5-day water fast (or ProLon)	1x/month	Autophagy, epigenetic rejuvenation
Senolytics (Fisetin + Quercetin + Dasatinib)	500mg + 500mg + 100mg	1x/week	Clear senescent cells
NMN + NR	1000mg + 300mg	Morning	NAD+ boosting, sirtuin activation
Collagen + Vitamin C	10g + 1000mg	Morning	Skin, joints, gut health
Epigenetic Testing (Repeat)	Horvath/Epiclock DNA test	End of Week 12	Track epigenetic age reversal

📊 Final Biomarker Tracking & Adjustments

Metric	Week 4 Target	Week 8 Target	Week 12 Target
Fasting Glucose	70-85 mg/dL	65-80 mg/dL	60-75 mg/dL
HbA1c	<5.5%	<5.3%	<5.0%
Insulin (Fasting)	<5 µU/mL	<3 µU/mL	<2 µU/mL
LDL-P	<70 mg/dL	<60 mg/dL	<50 mg/dL
HDL	>70 mg/dL	>80 mg/dL	>90 mg/dL
Triglycerides	<80 mg/dL	<60 mg/dL	<50 mg/dL
CRP	<1 mg/L	<0.5 mg/L	<0.3 mg/L
Epigenetic Age	< Biological Age	< Biological Age -2	< Biological Age -5
Telomere Length	Stable	+5%	+10%
HRV (Resting RMSSD)	>100 ms	>120 ms	>150 ms
VO₂ Max	>40 (M), >35 (F)	>45 (M), >40 (F)	>50 (M), >45 (F)
Testosterone (M)	>600 ng/dL	>700 ng/dL	>800 ng/dL
Estrogen (F)	50-300 pg/mL	50-250 pg/mL	50-200 pg/mL
Cortisol (Diurnal)	Peak AM, low PM	More balanced	Stable throughout

🚀 Post-Plan Recommendations (Beyond 3 Months)

Maintenance Phase:
- Diet: Continue personalized ketogenic-Mediterranean hybrid with 16:8 fasting.
- Exercise: 4x strength, 2x HIIT, 1x mobility per week.
- Supplements: Core stack (NMN, omega-3, magnesium, creatine, lion’s mane).
- Longevity: Quarterly FMD, senolytics, epigenetic testing.
Advanced Biohacking (Optional):
- Gene Editing (CRISPR, if available) for longevity-related genes (FOXO3, SIRT1, TERT).
- Stem Cell Therapy (if accessible) for tissue regeneration.
- Cryonics Research (if interested in long-term cryopreservation).
Community & Accountability:
- Join biohacking groups (e.g., Biohacking.me, Longevity.tech).
- Work with a functional medicine doctor for personalized adjustments.
- Track progress in a notion database or spreadsheet.

🎯 Final Notes

Consistency is key – Missed workouts, poor sleep, or inconsistent fasting will derail progress.
Listen to your body – If HRV drops below 80 ms, reduce training volume.
Optimize first, then experiment – Once baseline metrics are strong, test new protocols (e.g., red light therapy, nootropics, psychedelics).
Longevity is a marathon, not a sprint – This plan accelerates biological age reversal, but sustainable habits are crucial.

🚀 Good luck, biohacker. Your future self will thank you. 🚀

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.

	2026	2027	2028	2029	2030
Base Case
Revenue	$992m	$1,171m	$1,347m	$1,522m	$1,704m
EBIT	$198m	$257m	$323m	$381m	$443m
Unlevered FCF	$173m	$224m	$283m	$336m	$392m
Bull Case
Revenue	$1,030m	$1,246m	$1,471m	$1,692m	$1,912m
EBIT	$216m	$299m	$382m	$474m	$554m
Unlevered FCF	$190m	$264m	$339m	$424m	$498m
Bear Case
Revenue	$951m	$1,075m	$1,193m	$1,312m	$1,430m
EBIT	$162m	$194m	$227m	$262m	$300m
Unlevered FCF	$140m	$168m	$198m	$230m	$265m

Mistral Small Creative vs Llama 4 Maverick

What is the difference between Mistral Small Creative and Llama 4 Maverick?

Which is better, Mistral Small Creative or Llama 4 Maverick?

How much does Mistral Small Creative cost compared to Llama 4 Maverick?

How are Mistral Small Creative vs Llama 4 Maverick votes collected on RIVAL?

Why Mistral Small Creative?

Why Llama 4 Maverick?

Favorites

SVG Layout Challengeimage generation

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Xbox Controller SVG Artimage generation

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Minimalist Landing Pageweb design

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Mario Level UI Recreationweb design

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Linear App Cloneweb design

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Interactive Catan Boardweb design

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World Map SVGimage generation

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Simple 7-Ingredient Recipeconversation

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Beginner's Longevity Planreasoning

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Retro macOS UI Recreationweb design

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Advanced Longevity Plan (Biohacker)reasoning

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Cutting-Edge 3-Month Longevity Optimization Plan for Biohackers

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

🔬 Baseline Testing & Tracking (Week 1)

🍽️ Dietary Protocol: Metabolic Flexibility & Autophagy Induction

Week 1-2: Fasting & Ketogenic Adaptation

Week 3-4: Targeted Ketogenic Diet (TKD) + Refeeds

💪 Exercise Protocol: Strength & Metabolic Conditioning

🧠 Cognitive & Stress Resilience Protocol

🧬 Epigenetic & Senolytic Interventions

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

🍽️ Dietary Adjustments: Cyclical Ketogenic Diet (CKD) + Targeted Refeeds

💪 Exercise Protocol: Strength-Power & Cognitive-Loaded Training

🧠 Advanced Cognitive & Stress Resilience

🧬 Epigenetic & Longevity Interventions (Advanced)

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

🍽️ Dietary Protocol: Personalized Ketogenic-Mediterranean Hybrid

💪 Exercise Protocol: Maximal Strength & Cognitive-Athletic Integration

🧠 Advanced Cognitive & Stress Resilience (Peak Phase)

🧬 Final Longevity & Epigenetic Optimization

📊 Final Biomarker Tracking & Adjustments

🚀 Post-Plan Recommendations (Beyond 3 Months)

🎯 Final Notes

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Advanced Investment Memo (IC Memo)financial modeling

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