Compare Qwen Plus 0728 by Qwen against Llama 4 Maverick by Meta AI, context windows of 1.0M vs 1.0M, tested across 26 shared challenges. Updated February 2026.
21 challenges
Tests an AI's ability to generate vector graphics
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Tests an AI's ability to generate a complete, working landing page
Recreate an interactive, classic Mario level in a single HTML file.
Tests an AI's ability to replicate an existing UI with Tailwind CSS
Tests an AI's ability to create interactive web elements
Tests an AI's ability to create a detailed world map in SVG format
Generate a unique and simple recipe with common ingredients.
Create a starter plan for improving long-term health.
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.
Develop a cutting-edge 3-month longevity plan for a biohacker.
Comprehensive 3-Month Longevity Biohacking Protocol
Optimizing Longevity, Physical Performance, and Cognitive Function
Designed for the Advanced Biohacker | January 2025 Update
This 3-month (12-week) protocol integrates cutting-edge longevity science, precision nutrition, advanced supplementation, quantified self-monitoring, and neurophysiological optimization. It is designed for individuals with foundational knowledge of biohacking, metabolic health, and self-tracking. The goal is to enhance mitochondrial efficiency, cellular repair mechanisms (autophagy, mitophagy), cognitive resilience, metabolic flexibility, and stress adaptation using data-driven personalization.
Goal: Maximize NAD+ levels, promote autophagy, reduce mTOR activation, enhance insulin sensitivity.
| Week | Fasting Type | Schedule | Purpose |
|---|---|---|---|
| 1–2 | Time-Restricted Eating (TRE) | 16:8 (e.g., eat 12 PM–8 PM) | Metabolic adaptation, insulin sensitivity |
| 3–4 | Early Time-Restricted Eating (eTRE) | 14:10 (eat 8 AM–6 PM), earlier window | Enhance circadian alignment, AMPK activation |
| 5–6 | Fasting-Mimicking Diet (FMD) | 5-day ProLon-style cycle (or DIY) | Deep autophagy, stem cell regeneration |
| 7–8 | Intermittent Fasting + Keto | 18:6 daily + ketosis | Ketone-driven neuroprotection, fat oxidation |
| 9–10 | Alternate-Day Modified Fasting | 500 kcal on fast days (e.g., bone broth, MCT oil, greens) | Mitophagy, NAD+ elevation |
| 11–12 | Pulsed Fasting + Re-Feed | 20:4 on 3 non-consecutive days + carb refeeds post-workout | Hormetic stress + anabolic recovery |
Notes:
- On fasting days, stay hydrated with electrolytes (Na, K, Mg).
- Use exogenous ketones (BHB salts, 5–10g) to reduce hunger and support cognition.
- Re-feed days: Use nutrient-dense, high-phytonutrient carbs to replenish glycogen without spiking insulin excessively.
Stacks are cycled to avoid receptor downregulation and optimize synergy. All dosages are adult, 70kg reference. Adjust based on biomarkers and tolerance.
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| Omega-3 (EPA/DHA) | 2–3g (1.5g EPA, 1g DHA) | With breakfast | Anti-inflammatory, membrane fluidity |
| Magnesium L-Threonate | 144–200mg elemental Mg | Pre-bed | Blood-brain barrier penetration, sleep, synaptic plasticity |
| Vitamin D3 + K2 (MK-7) | D3: 5000 IU; K2: 200 mcg | With fat-rich meal | Immune modulation, vascular health |
| Lithium Orotate | 5 mg | Pre-bed | Neuroprotection, BDNF upregulation, telomere support |
| Astaxanthin | 12 mg | With breakfast | Mitochondrial antioxidant, skin/cognitive protection |
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN | 500 mg | Morning (sublingual) | NAD+ repletion, sirtuin activation |
| Resveratrol | 250 mg | Morning, with NMN | SIRT1 co-activation |
| Berberine | 500 mg | Pre-meal, 2x/day | AMPK activation, glucose control |
| Sulforaphane (from broccoli sprout extract) | 30 mg | Morning | Nrf2 activation, phase II detox |
Note: Cycle NMN 5 days on, 2 days off to prevent desensitization.
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| Fisetin | 1000 mg | Once weekly (with fat) | Senolytic clearance (remove senescent cells) |
| Spermidine | 10 mg | Pre-bed | Autophagy induction, mitochondrial health |
| Urolithin A | 500 mg | Morning | Mitophagy enhancement (post-FMD week) |
| Quercetin | 500 mg | Post-workout | Senomorphic, anti-inflammatory |
| Apigenin | 50 mg | Pre-bed | GABA modulation, anxiolytic, senolytic adjuvant |
Optional: Run a 5-day FMD during week 6 with Urolithin A and Spermidine to amplify mitophagy.
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| Citicoline (CDP-Choline) | 500 mg | Morning | Phospholipid synthesis, acetylcholine support |
| Lion’s Mane (8:1 extract) | 1000 mg | Morning | NGF/BDNF stimulation, neurogenesis |
| Rhodiola Rosea (3% rosavins) | 200 mg | Pre-workout or morning | Stress adaptation, endurance |
| Creatine Monohydrate | 5g | Post-workout or morning | ATP recycling, neuroprotection |
| Hydroxytyrosol (Olive extract) | 25 mg | With breakfast | Nrf2, mitochondrial protection |
Optional: Add Noopept (10–20 mg sublingual, 2x/week max) on high-cognition days.
Goal: Enhance mitochondrial biogenesis, muscle quality, and cardiovascular resilience.
| Day | Focus | Details |
|---|---|---|
| Mon | Strength + HIIT | Full-body resistance (5x5), 10-min HIIT (bike/sprint) |
| Tue | Low-Intensity Steady State (LISS) | 45 min fasted walk (zone 1 HR) + breathwork |
| Wed | Hypertrophy + Core | 3x10–12 reps, compound + isolation; plank, ab wheel |
| Thu | Active Recovery | Foam rolling, yoga, HRV-guided breathwork |
| Fri | Strength + Power | Deadlifts, plyometrics, kettlebell swings |
| Sat | Zone 2 Cardio | 60–90 min cycling/rowing (70% HRmax) |
| Sun | Rest or Nature Walk | No structured training |
Goal: Maximize deep sleep (N3), REM, and circadian amplitude.
Supplements for Sleep Quality:
- Glycine: 3g pre-bed → lowers core temp, improves sleep quality
- Theanine: 200 mg → GABA modulation, reduces sleep latency
| Parameter | Target | Tool |
|---|---|---|
| Fasting Glucose | 70–85 mg/dL | CGM + fingerstick |
| HRV (RMSSD) | >75 ms (7-day avg) | WHOOP/Oura |
| Resting Heart Rate | <60 bpm | Wearable |
| Deep Sleep | >90 min/night | Sleep tracker |
| Glucose Spike (post-meal) | <20 mg/dL rise | CGM |
| Body Fat % | <15% (male), <22% (female) | DEXA or Bod Pod (optional) |
Optional: Month 1 & Month 3 Blood Panel
- Full lipid panel, HbA1c, hs-CRP, homocysteine, vitamin D, testosterone, IGF-1, NAD+ (via InsideTracker or WellnessFX)
- Epigenetic clock (e.g., TruDiagnostic Horvath 2.0) — optional but insightful
| Month | Focus | Key Events |
|---|---|---|
| Month 1 | Metabolic Flexibility | Start TRE, NMN/resveratrol, build HRV baseline |
| Month 2 | Cellular Cleanup | FMD week, add spermidine/fisetin, intensify training |
| Month 3 | Peak Performance | Cognitive stack, re-feed cycles, HRV mastery |
This protocol is data-intensive and demanding. It assumes access to wearables, testing, and a high level of self-awareness. The goal is not just longevity, but “healthspan extension” — living longer in high function.
“The best longevity hack is consistency in fundamentals, amplified by precision.”
Track relentlessly. Adapt weekly. Optimize monthly.
Appendix: Supplement Sources (High-Quality Vendors)
Disclaimer: This protocol is for educational purposes. It does not constitute medical advice. Always consult a healthcare provider before implementing advanced biohacking strategies.
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
Month 2: Intensification and Refining
Month 3: Peak Performance and Long-Term Optimization
Additional Recommendations:
Action Plan:
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.
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Dish Title: Umami Mirage: Forest & Ferment Reimagined
Conceptual Narrative: Umami Mirage is an exploration of sensory illusion and deep flavor alchemy, where the forest floor meets the fermentation cellar in a dialogue of earth, time, and transformation. Inspired by the Japanese concept of yūgen—a profound, mysterious sense of the beauty of the universe and the melancholy of human existence—the dish evokes the quiet intensity of a rain-drenched woodland after years of slow decay and rebirth. At its heart lies an unexpected pairing: black truffle and fermented black garlic, two ingredients that, though distinct in origin, share a profound umami depth and smoky complexity. When layered with ethereal textures and foraged botanicals, they create a dish that feels both ancient and futuristic.
The dish unfolds in five components, each employing advanced techniques—sous-vide, spherification, dehydration, fermentation, and cryogenics—to create contrasts in temperature, texture, and aroma. The final presentation mimics a miniature forest glade: moss-like powders, dewdrop spheres, and bark-crisp tuiles invite diners to "walk" through a landscape of flavor.
Ingredients:
Technique: Sous-vide encapsulation with aromatic gel
Sourcing Notes: Hokkaido scallops must be day-boat harvested, never frozen. Source from sustainable fisheries in northern Japan. Kombu from Rishiri Island preferred.
Instructions:
Purpose: A cold, delicate vessel of oceanic sweetness, encapsulated in umami-rich gel to mirror forest dew.
Ingredients:
Technique: Emulsification, flavor layering, cryo-infusion
Sourcing Notes: Black garlic should be naturally fermented (no additives), ideally from artisanal producers in Korea or California. Truffle must be same-day imported, fragrant, with nutty-earthy notes.
Instructions:
Purpose: A luxuriously deep, savory core that unites the molasses-like richness of black garlic with the musky opulence of truffle—evoking the fertile, fermented humus of the forest.
Ingredients:
Technique: Dehydration, textural contrast, emulsion gelling
Sourcing Notes: Reindeer moss must be foraged sustainably from arctic regions (Iceland or Lapland). Verify food safety certification. Mushroom stock should be from wild-foraged varieties.
Instructions:
Purpose: A fragrant, crunchy-textured "forest floor" with umami depth and woody minerality.
Ingredients:
Technique: Spherification + cryogenic setting
Sourcing Notes: Pine needles from Pinus sylvestris (Scots pine), harvested in spring for optimal terpene profile.
Instructions:
Purpose: When bitten, the spheres crackle and release a burst of aromatic pine essence—evoking morning frost breaking on conifer tips.
Ingredients:
Technique: Tuile baking, pyro-char
Sourcing Notes: Birch sap collected in early spring from sustainably tapped trees (Scandinavia or Canada). Must be cold-pressed and unpasteurized.
Instructions:
Purpose: A crisp, slightly sweet, smoky tuile that adds structural height and the scent of a forest fire.
Plate: Hand-thrown matte black stoneware (resembling wet earth).
Technique: Asymmetric landscape composition.
Sequence:
Aroma Enhancement: Serve under a glass cloche filled with cold pine smoke (from smoldering birch bark and pine needles). Remove at tableside.
Serving Temperature: Components served between 8–12°C (scallop pod chilled, mousse cool, tuile room temp).
A skin-contact Georgian amber wine (e.g., Pheasant’s Tears Rkatsiteli) with oxidative notes and tannic grip, mirroring the dish’s fermented depth.
Umami Mirage is not merely a dish—it is a terroir of time, transformation, and taste, worthy of the highest culinary accolades.
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:
Recipe:
Component 1: Black Truffle and Sea Urchin Tartlet
Component 2: Smoked Eel and Fennel Emulsion
Component 3: Pickled Mustard Green Gelée
Component 4: Saffron-Infused Cauliflower Purée
Component 5: Crispy Fried Capers and Microgreens
Sourcing Notes:
Plating Presentation:
Innovative Techniques:
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.
