Comprehensive 3-Month Longevity & Biohacking Optimization Plan
For the Advanced Biohacker — Maximize Longevity, Physical & Cognitive Performance
INTRODUCTION: Core Principles
This 3-month protocol integrates cutting-edge longevity science with personalized biohacking strategies. It is grounded in the hallmarks of aging, including mitochondrial health, cellular senescence, epigenetic regulation, inflammation control, and proteostasis. The plan emphasizes precision tracking, nutritional periodization, time-controlled stress (hormesis), mitochondrial optimization, and neuroplasticity enhancement.
Target Audience: Experienced biohackers with a baseline of fitness, lab-tested biomarkers, and familiarity with supplements and tracking devices.
Key Pillars:
- Nutritional Periodization & Fasting
- Supplement Stacking (Cycled & Synergistic)
- Advanced Wearable & Biomarker Monitoring
- Periodized Exercise Regimen
- Cognitive & Stress Resilience Optimization
- Sleep Architecture Enhancement
- Epigenetic & Circadian Tuning
PHASE 1: MONTH 1 — FOUNDATION & ACCLIMATION
Goal: Establish baselines, optimize metabolic flexibility, reduce inflammation, begin epigenetic reset.
1. DIETARY PROTOCOL: Cyclical Ketogenic + Time-Restricted Eating
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Diet Style: Cyclical Ketogenic Diet (CKD) with Carb-Backloading
- 5 days/week: Ketogenic (70-75% fat, 20% protein, 5-10% carbs)
- 2 days/week: Moderate-Carb Re-Feed (40% carbs, 30% fat, 30% protein) — Wed & Sun
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Macronutrient Targets (Keto Days):
- Fat: 1.2–1.5g/lb lean mass
- Protein: 0.8–1.0g/lb lean mass
- Carbs: <30g net (non-starchy veggies, berries, nuts)
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Carb Sources (Re-Feed Days): Sweet potatoes, white rice, fruit, squash
- Target: 150–200g carbs, mostly post-workout
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Fasting Regimen:
- Time-Restricted Eating (TRE): 18:6 (6-hour feeding window) on keto days
- TRE Window: 12:00 PM – 6:00 PM (aligned with circadian peak insulin sensitivity)
- Re-Feed Days: 16:8 (e.g., 10 AM – 6 PM)
- One 24-hour fast: Sunday (water + electrolytes only; ends Monday at 12 PM)
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Key Foods:
- Fats: MCT oil, avocado, ghee, olive oil, macadamia nuts
- Proteins: Grass-fed beef, wild-caught salmon, pasture-raised eggs
- Veggies: Kale, broccoli, asparagus, spinach (oxalate-conscious rotation)
- Avoid: Seed oils, gluten, added sugar, processed foods, industrial soy
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Hydration & Electrolytes:
- Water: 1 mL per kcal consumed (e.g., 3L for 3000 kcal)
- Electrolytes (daily):
- Sodium: 5–7g (Himalayan salt + broth)
- Potassium: 3–4g (via avocados, spinach, potassium citrate)
- Magnesium: 400mg (as glycinate or threonate)
2. SUPPLEMENT STACK (CYCLED MONTHLY)
All supplements non-GMO, third-party tested. Take with fats for fat-soluble compounds.
Daily Stack (All Month):
| Supplement | Dose | Timing | Notes |
|---|
| Omega-3 (EPA/DHA 2:1) | 3g | With lunch | Algae or fish, IFOS-certified |
| Vitamin D3 + K2 (MK-7) | 5000 IU D3 + 200mcg K2 | With breakfast | Adjust based on blood test (target 50–80 ng/mL) |
| Magnesium L-Threonate | 144mg elemental Mg | 1h before bed | Crosses BBB, enhances sleep |
| Zinc Picolinate | 25mg | With dinner | Cycle 5 days on, 2 off |
| Lithium Orotate | 5mg | At night | Neuroprotective, telomere support |
Ketosis & Mitochondrial Support Stack:
| Supplement | Dose | Timing | Notes |
|---|
| MCT Oil (C8) | 15–30g | Morning in coffee/tea | Start low, increase over first 2 weeks |
| Exogenous Ketones (BHB Na/K) | 5–10g | Pre-workout or fast | Enhances cognition, spares glucose |
| CoQ10 (Ubiquinol) | 200mg | With lunch | Mitochondrial electron transport |
| PQQ (Pyrroloquinoline quinone) | 20mg | With breakfast | Stimulates mitochondrial biogenesis |
| ALCAR (Acetyl-L-Carnitine) | 1.5g | Morning | Fatty acid transport into mitochondria |
Inflammation & Senescence Control:
| Supplement | Dose | Timing | Notes |
|---|
| Fisetin | 500mg | 3 days/month (Days 1–3) | Senolytic — clears senescent cells |
| Quercetin + Bromelain | 500mg + 250mg | With fisetin days | Enhances senolytic effect |
| Curcumin (Longvida®) | 400mg | With dinner | Blood-brain barrier penetrating, anti-inflammatory |
Cognitive Enhancers (Daily):
| Supplement | Dose | Timing | Notes |
|---|
| Lion’s Mane (8:1 extract) | 1g | Morning | NGF stimulation, neurogenesis |
| Bacopa Monnieri (50% bacosides) | 300mg | With breakfast | Memory, acetylcholine modulation |
| L-Theanine + Caffeine (2:1) | 200mg + 100mg | Pre-work or focus block | Focus without jitters |
3. WEARABLE & BIOMARKER TRACKING
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Devices:
- Whoop 4.0: HRV, RHR, sleep strain, recovery
- Oura Ring Gen 3: Sleep staging, body temp, readiness
- Levels CGM: Glucose dynamics (meal responses, fasting)
- Biomarker Labs (Baseline + Month 3):
- CBC, CMP, Lipid Panel
- HbA1c, Fasting Insulin, Leptin, Adiponectin
- hs-CRP, Homocysteine, Vitamin D, Testosterone, Estradiol
- Telomere length (optional, via SpectraCell or TeloYears)
- DNA Methylation Age (via DunedinPACE or TruAge)
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Daily Tracking Metrics:
- HRV (morning, supine) — target: >60ms (age-adjusted)
- RHR — target: <55 bpm
- Glucose (CGM): Avg <90 mg/dL, <110 postprandial, minimal spikes
- Sleep: ≥7h, >22% deep sleep, <15 min wake after sleep onset
- Body Temp (Oura): Baseline tracking for illness/inflammation
4. EXERCISE PROTOCOL: Periodized Resistance + HIIT + Recovery
Weekly Schedule:
| Day | Focus | Workout |
|---|
| Mon | Strength (Upper) | 5x5 Bench, Pull-Ups, Overhead Press, Rows |
| Tue | HIIT + Core | 8x30s sprint (bike/row), 15-min EMOM core |
| Wed | Re-Feed + Active Recovery | 45-min zone 2 cardio (walk/bike), foam roll |
| Thu | Strength (Lower) | 5x5 Squats, Deadlifts, Leg Press, Calf Raises |
| Fri | Metabolic Conditioning | 20-min AMRAP: KB swings, burpees, push-ups |
| Sat | Long Zone 2 | 90-min brisk walk or hike (fasted, pre-noon) |
| Sun | Complete Rest or Yoga | 30-min Yin Yoga + breathwork |
Guidelines:
- Strength: Progressive overload, 3–4 sets, 60–90s rest
- HIIT: Max effort intervals, 4:1 work:rest ratio
- Zone 2: 60–70% max HR (Maffetone method: 180 – age)
- Recovery Tools:
- NormaTec Boots post-HIIT/Strength (20 min)
- Red Light Therapy: 10 min/day (850nm near-infrared) on quads, chest, back
- Whole-Body Cryotherapy: 1x/week post-HIIT (3-min @ -200°F)
5. COGNITIVE & STRESS RESILIENCE
6. SLEEP OPTIMIZATION
PHASE 2: MONTH 2 — ACCELERATION & ADAPTATION
Goal: Enhance mitochondrial biogenesis, amplify autophagy, increase neuroplasticity.
Dietary Adjustments:
- Fasting Upgrade:
- One 36-hour fast: Friday 6 PM → Sunday 6 AM (water, electrolytes, BHB)
- Autophagy Trigger: Fast begins post-resistance workout (Thu PM)
- Refeed Smartly: Bone broth → soft-boiled eggs → light meal
- Ketogenic Fine-Tuning:
- Increase C8 MCT to 40g/day
- Add exogenous ketones (BHB mineral salts) pre-fast to reduce hunger
Supplement Upgrades:
- Add NMN (Nicotinamide Mononucleotide): 500mg AM, 500mg PM
- With resveratrol (100mg) and TMG (500mg) to support methylation
- Cycle: 5 weeks on, 1 week off
- Add Spermidine: 10mg daily (from wheat germ extract)
- Autophagy inducer — take with dinner
- Upgrade Fisetin Cycle: 1000mg/day for 3 days (Days 1–3 of month)
- Paired with quercetin (500mg) and piperine (10mg) for absorption
Exercise Intensification:
- Add eccentric overload to strength days (5-sec lowering phase)
- Increase HIIT: 10x30s sprints, add resistance (e.g., weighted vest)
- Implement blood flow restriction (BFR) training 1x/week (arms/legs)
Neurofeedback & Cognitive Load:
- Increase Dual N-Back difficulty (start at 3-back)
- Introduce sensory deprivation float tank session: 1x/week (60 min)
- Practice binaural beats (theta waves, 4–7 Hz) during meditation
PHASE 3: MONTH 3 — INTEGRATION & PEAKING
Goal: Consolidate gains, test performance, refine for long-term sustainability.
Dietary Protocol:
- Personalized Carb Cycling: Based on CGM data, adjust refeed carb sources
- Add Polyphenol Feast Day: One day/week (Sat) — antioxidant-rich foods:
- Blueberries, dark chocolate (85%), pomegranate, green tea, olives
- Maintain 18:6 TRE, but allow flexibility on social occasions (max 1x/week)
Supplement Optimization:
- Bloodwork-Driven Adjustments:
- If homocysteine >8 µmol/L: increase TMG to 1g/day
- If inflammation (hs-CRP >1 mg/L): increase curcumin to 800mg/day
- Add Urolithin A: 500mg/day — mitophagy enhancer (post-antibiotic gut reset)
- Rotate in Rhodiola Rosea: 400mg AM — adaptogen for stress resilience
Exercise Peak Week (Week 4):
- Performance Testing:
- VO2 Max estimate (via Whoop/Oura)
- 1RM retest (squat, bench, deadlift)
- Cognitive battery (reaction time, memory recall)
- Deload Week: Reduce volume by 50%, focus on mobility, breathwork, recovery
Final Biomarker Panel:
- Repeat all baseline labs + CGM 7-day snapshot
- Compare HRV trends, sleep efficiency, fasting glucose, inflammation markers
- Optional: DNA methylation age test (TruAge) to assess biological age shift
POST-3-MONTH SUSTAINABILITY PLAN
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Supplement Cycling:
- Senolytics (fisetin + quercetin): Quarterly, 3-day pulse
- NMN: 6 weeks on, 2 weeks off
- Autophagy boosters (spermidine, urolithin A): Continuous, low-dose
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Fasting Maintenance:
- 18:6 daily
- One 36-hour fast per quarter
- Ramadan-style fasting (optional) 1x/year
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Exercise: Continue periodized model, rotate in new stimuli (e.g., parkour, dance)
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Tracking:
- Quarterly bloodwork
- Continuous wearables + annual methylation age test
RISKS & CAUTIONS
- Keto-Adaptation: Monitor for "keto flu" — increase electrolytes
- NMN/Senolytics: Not for cancer patients or pregnant women
- Fasting: Avoid if history of disordered eating or adrenal fatigue
- Drug Interactions: Consult physician if on anticoagulants, diabetes meds
CONCLUSION
This 3-month protocol merges precision nutrition, epigenetic modulation, mitochondrial optimization, and cognitive engineering. By integrating real-time data from wearables and labs, the biohacker can personalize and evolve the plan indefinitely. The goal is not just lifespan extension, but healthspan maximization — peak function at 100.
Remember: Longevity is not a sprint. This plan is a launchpad. Iterate, measure, and optimize for life.
Authored with reference to: Rhonda Patrick, Peter Attia, David Sinclair, Andrew Huberman, and clinical longevity research (2020–2024).
