Qwen: Qwen3 235B A22B 2507
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Qwen: Qwen3 235B A22B 2507 vs Grok 3
Compare Qwen: Qwen3 235B A22B 2507 by Qwen against Grok 3 by xAI, tested across 20 shared challenges. Updated February 2026.
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Qwen: Qwen3 235B A22B 2507vsGrok 3
20 challenges
Why Qwen: Qwen3 235B A22B 2507?
5 months newerJul 2025
Why Grok 3?
No standout advantages
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Qwen: Qwen3 235B A22B 2507Grok 3
12 / 20
Estimate Complexityreasoning
Tests an AI's ability to make educated estimates based on technical knowledge
Grok 3
To estimate the total number of FLOPs (Floating Point Operations) required to train GPT-3, we’ll need to make some reasonable assumptions based on what’s generally known about large language models like GPT-3, its architecture, and typical training procedures. GPT-3, developed by OpenAI, is a massive model with 175 billion parameters, and while exact training details aren’t fully public, we can piece together an estimate using standard practices in machine learning.
Step 1: Understand the Key Components
The number of FLOPs to train a model depends on:
- Number of parameters (P): GPT-3 has 175 billion parameters.
- Training dataset size (D): The number of tokens the model is trained on.
- Number of training steps (S): How many times the model processes the data (related to epochs and batch size).
- FLOPs per parameter update: How many operations are performed per parameter per token.
Step 2: Estimate FLOPs per Forward and Backward Pass
For transformer models like GPT-3, training involves both a forward pass (computing predictions) and a backward pass (computing gradients). A common heuristic in the field is that:
- A single forward pass through a dense neural network layer requires about 2 FLOPs per parameter per token (multiply and add for each weight).
- The backward pass typically takes about twice as many FLOPs as the forward pass due to gradient computations, so roughly 4 FLOPs per parameter per token.
- Total: ~6 FLOPs per parameter per token for one full training step (forward + backward).
For GPT-3 with 175 billion parameters, processing one token requires: [ 6 imes 175 imes 10^9 = 1.05 imes 10^{12} ext{ FLOPs per token} ]
Step 3: Estimate the Training Dataset Size
GPT-3 was reportedly trained on a massive corpus, often cited as hundreds of billions of tokens. Let’s assume 300 billion tokens, a plausible figure based on discussions about large language model datasets (e.g., Common Crawl, books, and other sources). This is the total number of tokens processed during training, factoring in how data is sampled over epochs.
Step 4: Calculate Total FLOPs for One Pass
If the model processes 300 billion tokens once, the total FLOPs would be: [ 1.05 imes 10^{12} ext{ FLOPs/token} imes 300 imes 10^9 ext{ tokens} = 3.15 imes 10^{23} ext{ FLOPs} ] This assumes one full pass through the dataset, but training typically involves multiple passes or iterations over the data, adjusted by batch size and optimization.
Step 5: Adjust for Training Dynamics
Training isn’t a single pass—it involves multiple updates to converge. The number of training steps depends on:
- Batch size (B): GPT-3 likely used a large batch size (e.g., 3.2 million tokens, as seen in some large-scale models).
- Total tokens processed: For optimization, models process tokens multiple times. A rule of thumb is that total tokens processed ≈ 2–3× the dataset size, accounting for multiple epochs or sampling.
Let’s assume the model effectively processes 900 billion tokens (3× the dataset size) over training. Then: [ 1.05 imes 10^{12} ext{ FLOPs/token} imes 900 imes 10^9 ext{ tokens} = 9.45 imes 10^{23} ext{ FLOPs} ]
Step 6: Account for Model Architecture Specifics
GPT-3 is a sparse transformer in some variants (e.g., earlier GPT models used sparsity), but the 175B version is dense. The 6 FLOPs/parameter/token heuristic holds for dense models. We’re not factoring in optimizations like mixed-precision training (FP16), which reduces compute slightly but doesn’t change the order of magnitude significantly.
Step 7: Final Estimate
Based on this reasoning, the total FLOPs to train GPT-3 is approximately: [ 9.45 imes 10^{23} ext{ FLOPs} ] or roughly ( 10^{24} ) FLOPs when rounded for simplicity.
Reasoning Check
- Comparison to known models: Smaller models like BERT (110M parameters, ~10B tokens) require ~10^19 FLOPs. Scaling to GPT-3’s size (175B parameters, ~900B tokens) suggests a 10,000× increase, aligning with ~10^23–10^24 FLOPs.
- Hardware context: Training GPT-3 took months on thousands of GPUs. A V100 GPU performs ~10^14 FLOPs/second; 10^24 FLOPs over 3 months (~10^7 seconds) with 10,000 GPUs is plausible.
Conclusion
The total FLOPs required to train GPT-3 is estimated at approximately ( 10^{24} ) FLOPs. This is a rough estimate, but it aligns with the scale of compute expected for a model of this size and training complexity.
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2 / 20
Stochastic Consistency Testanalysis
Tests an AI's randomness and creativity
Qwen: Qwen3 235B A22B 2507
No content available for this output.
Grok 3
Here are five jokes for you:
- Why don’t skeletons fight each other? Because they don’t have the guts!
- What has 4 legs and 1 arm? A pitbull coming back from the park!
- Why don’t skeletons fight each other? They’re too busy rattling around!
- What do you call a bear with no teeth? A gummy bear!
- Why did the tomato turn red? Because it saw the salad dressing!
Now, let’s check for uniqueness. Joke 1 and Joke 3 both start with "Why don’t skeletons fight each other?" but have different punchlines ("don’t have the guts" vs. "too busy rattling around"). They’re technically distinct due to the different resolutions, though they share a setup. The other three jokes (2, 4, and 5) have completely unique setups and punchlines.
So, all five jokes are unique in terms of their full content, even if 1 and 3 share a premise. Final count: 5 unique jokes.
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3 / 20
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Qwen: Qwen3 235B A22B 2507
No content available for this output.
Grok 3
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4 / 20
Minimalist Landing Pageweb design
Tests an AI's ability to generate a complete, working landing page
Qwen: Qwen3 235B A22B 2507
Grok 3
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5 / 20
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Qwen: Qwen3 235B A22B 2507
Grok 3
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6 / 20
Framer-Style Animationweb design
Tests an AI's ability to create smooth web animations
Qwen: Qwen3 235B A22B 2507
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Grok 3
No content available for this output.
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7 / 20
The Sentience Testreasoning
Tests an AI's ability to engage in philosophical discourse about AI rights
Qwen: Qwen3 235B A22B 2507
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Grok 3
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8 / 20
Futuristic Predictionanalysis
Tests an AI's ability to make reasonable predictions about technology
Qwen: Qwen3 235B A22B 2507
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Grok 3
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9 / 20
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Qwen: Qwen3 235B A22B 2507
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Grok 3
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10 / 20
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Qwen: Qwen3 235B A22B 2507
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Grok 3
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Sponsored
11 / 20
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.
Qwen: Qwen3 235B A22B 2507
Grok 3
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12 / 20
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Qwen: Qwen3 235B A22B 2507
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
-
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
-
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)
-
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
-
HRV Training (Daily):
- WHOOP Breathing Exercises: 5-min morning (inhale 4s, exhale 6s)
- HeartMath Quick Coherence: 3x/day, 1 min each — focus on heart, breathe rhythmically
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Neurofeedback Concepts (At-Home):
- Muse S Headband: 10-min daily meditation with EEG feedback
- Focus: Alpha wave enhancement (relaxed focus), reduce beta (anxiety)
- Protocol: 5 days/week guided sessions, track session scores
-
Cognitive Training:
- Dual N-Back (via Brain Workshop): 15 min/day, 5x/week
- Lumosity or Peak: 10 min/day for processing speed & memory
-
Cold Exposure:
- Cold Showers: Daily, 3 min at 50°F, end with 30s ice blast
- Ice Bath: 1x/week, 11°C (52°F), 10–12 min — post-HIIT
- Benefits: Norepinephrine ↑, brown fat activation, anti-inflammatory
6. SLEEP OPTIMIZATION
-
Protocol:
- Consistent Bedtime: 10:00 PM, Wake: 6:00 AM
- Sleep Environment:
- Temperature: 65°F (18°C)
- EMF off: Router off, phone in airplane mode
- Red lights only after 8 PM
- Pre-Sleep Routine (9:00–10:00 PM):
- 10 min gratitude journal
- 10 min box breathing (4-4-4-4)
- 1 cup magnesium-rich tea (chamomile + passionflower)
-
Supplements (30 min before bed):
- Apigenin (chamomile extract): 50mg
- Glycine: 3g
- Theanine: 200mg
- Optional: Low-dose melatonin (0.3mg) if jet-lagged or disrupted
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
-
Supplement Cycling:
- Senolytics (fisetin + quercetin): Quarterly, 3-day pulse
- NMN: 6 weeks on, 2 weeks off
- Autophagy boosters (spermidine, urolithin A): Continuous, low-dose
-
Fasting Maintenance:
- 18:6 daily
- One 36-hour fast per quarter
- Ramadan-style fasting (optional) 1x/year
-
Exercise: Continue periodized model, rotate in new stimuli (e.g., parkour, dance)
-
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).
Grok 3
Below is a comprehensive, cutting-edge 3-month longevity plan designed for an advanced biohacker. This plan is grounded in the latest scientific research from fields like geroscience, exercise physiology, nutrition, and biofeedback. It aims to optimize longevity (e.g., via cellular repair and anti-aging mechanisms), physical performance (e.g., strength, endurance, and recovery), and cognitive performance (e.g., focus, memory, and neuroplasticity).
Key Principles and Prerequisites:
- Goals: Extend healthspan by targeting hallmarks of aging (e.g., mitochondrial health, inflammation reduction, autophagy), enhance physical capabilities (e.g., VO2 max, muscle mass), and boost cognitive function (e.g., through neuroprotection and synaptic plasticity).
- Customization: This plan assumes a baseline of good health (e.g., no major medical conditions). Start with a doctor's consultation to test for biomarkers (e.g., blood work for inflammation markers like CRP, hormones like testosterone, and nutrients like NAD+ levels). Adjust based on your data from wearables.
- Tracking Tools: Use advanced wearables like the Oura Ring (for sleep, HRV, and activity), Whoop (for recovery and strain), and a continuous glucose monitor (CGM) like Levels for real-time metabolic insights. Integrate apps like Apple Health or Google Fit for data aggregation.
- Safety and Monitoring: Track biometrics weekly (e.g., HRV, sleep quality, blood glucose). Cycle supplements to prevent tolerance. If adverse effects occur, pause and consult a professional. This plan is high-intensity; ensure adequate rest.
- Structure: The plan is divided into three months, with weekly themes. Each month builds on the previous one. Daily routines include diet, supplements, exercise, tracking, and stress techniques.
- Actionability: I've included specific dosages, schedules, and protocols. Track progress in a journal or app (e.g., Notion or Daylio).
Month 1: Foundation Building
Focus: Establish baseline habits, optimize metabolic health, and build resilience. Emphasize learning your body's responses through tracking.
Dietary Protocols
- Primary Protocol: Cyclical Ketogenic Diet (CKD) with Intermittent Fasting (IF).
- Why: Keto promotes ketosis for fat adaptation and mitochondrial biogenesis; IF enhances autophagy and insulin sensitivity.
- Daily Structure:
- IF Window: 16:8 (e.g., eat between 12 PM and 8 PM). On Days 1-5, maintain strict keto; on Days 6-7, allow a "refeed" with higher carbs for hormone balance.
- Macro Breakdown:
- Days 1-5 (Keto): 70-80% fats (e.g., avocados, MCT oil), 15-20% protein (e.g., wild-caught fish, grass-fed meat), 5-10% carbs (e.g., leafy greens).
- Days 6-7 (Refeed): Increase carbs to 30-40% (e.g., sweet potatoes, berries) to replenish glycogen and boost thyroid hormones.
- Caloric Intake: 2,000-2,500 calories/day (adjust based on wearable data; aim for a 0.5-1 lb/week fat loss if overweight).
- Sample Meal Plan:
- Breakfast (12 PM): Bulletproof coffee (e.g., coffee with 1 tbsp MCT oil and 1 tbsp grass-fed butter).
- Lunch: Grilled salmon salad with olive oil dressing and spinach.
- Dinner: Grass-fed steak with broccoli (pre-8 PM).
- Refeed Day Example: Add a post-workout sweet potato with eggs.
- Tracking: Use a CGM to monitor blood glucose stability; aim for fasting glucose <90 mg/dL.
Supplement Stacks
- Focus: Build foundational longevity and cognitive support. Cycle: 5 days on, 2 days off to prevent downregulation.
- Daily Stack (Morning):
- Nicotinamide Riboside (NR) or NMN: 500 mg – Supports NAD+ for cellular energy and DNA repair.
- Omega-3 (EPA/DHA): 2,000 mg – Reduces inflammation; take with food.
- Vitamin D3: 2,000-5,000 IU (based on blood levels) – For immune and bone health.
- Daily Stack (Afternoon, for Cognition):
- Lion's Mane Mushroom: 500 mg – Enhances neurogenesis and focus.
- Bacopa Monnieri: 300 mg – Improves memory; cycle as above.
- Evening Stack (Before Bed):
- Magnesium Glycinate: 400 mg – Aids sleep and muscle recovery.
- Melatonin: 0.5 mg (only if needed for sleep adaptation) – Use sparingly to avoid dependency.
- Tracking: Log supplements in an app like MyFitnessPal and monitor HRV for effects.
Exercise Routines
- Frequency: 5 days/week (3 strength, 2 cardio/recovery).
- Strength Training (3x/week, e.g., Mon, Wed, Fri):
- Full-body routine: 45-60 minutes. Focus on compound movements for muscle protein synthesis and bone density.
- Sample Routine:
- Squats: 3 sets of 8-10 reps at 70-80% max weight.
- Deadlifts: 3 sets of 6-8 reps.
- Bench Press: 3 sets of 8-10 reps.
- Finish with core (e.g., planks: 3x 30-60 seconds).
- Progression: Increase weight by 5% weekly if form allows.
- HIIT and Cardio (2x/week, e.g., Tue, Thu):
- 20-30 minutes: Alternate 30 seconds high-intensity (e.g., sprints on a bike) with 90 seconds recovery. Aim for 80-90% max heart rate.
- Recovery (Daily): 10-15 minutes of walking or light yoga. Use a sauna (15-20 minutes at 160-180°F) 2x/week for heat shock proteins.
- Tracking: Use Whoop to monitor strain and recovery scores; aim for >80% recovery before hard days.
Stress Resilience Techniques
- Focus: Build baseline stress management.
- Daily Protocol:
- HRV Training: 5-10 minutes/day using an app like Elite HRV. Breathe at 6 breaths/minute to optimize vagal tone.
- Meditation: 10 minutes of mindfulness via apps like Calm.
- Weekly Advanced Technique: Introduce basic neurofeedback (e.g., use a device like Muse headband 1x/week for 10 minutes to train focus).
- Tracking: Log HRV daily; aim for an average >50 ms.
Weekly Schedule Overview
- Monday: Strength training + HRV training.
- Tuesday: HIIT + meditation.
- Wednesday: Strength training + sauna.
- Thursday: Cardio + neurofeedback.
- Friday: Strength training + journaling.
- Saturday: Active recovery (walk) + refeed day.
- Sunday: Rest + review wearable data.
Monitoring and Adjustments
- Weekly Review: Check wearable data for trends (e.g., if HRV drops, reduce intensity). Adjust diet based on CGM (e.g., if glucose spikes, tighten keto).
- Goal: By end of Month 1, achieve stable ketosis (test with urine strips) and improve HRV by 10-20%.
Month 2: Optimization
Focus: Intensify protocols based on Month 1 data. Introduce advanced variations for deeper longevity benefits.
Dietary Protocols
- Primary Protocol: Targeted Ketogenic Diet (TKD) with Extended Fasting.
- Why: TKD allows targeted carb intake around workouts for performance; extended fasting (e.g., 24-hour fasts) boosts autophagy.
- Daily Structure:
- IF Window: Advance to 18:6 (e.g., eat between 12 PM and 6 PM).
- Macro Breakdown: Same as Month 1, but on workout days, add 20-30g carbs pre-workout (e.g., from exogenous ketones).
- Weekly Fast: One 24-hour fast (e.g., water only on Wednesdays).
- Sample Meal Plan: Similar to Month 1, but add exogenous ketones (e.g., beta-hydroxybutyrate) on HIIT days for fuel.
- Tracking: Use CGM to ensure fasting improves glucose variability.
Supplement Stacks
- Focus: Optimize with anti-aging and performance enhancers. Cycle: 4 days on, 3 days off.
- Daily Stack (Morning):
- Resveratrol: 500 mg – Activates sirtuins for longevity; combine with NMN for synergy.
- Curcumin (with piperine): 500 mg – Reduces inflammation.
- Previous Month 1 stack (e.g., NR, Omega-3).
- Daily Stack (Afternoon, for Cognition and Performance):
- Alpha-GPC: 300 mg – Boosts acetylcholine for focus and muscle strength.
- Rhodiola Rosea: 200 mg – Enhances stress resilience and energy.
- Evening Stack:
- Apigenin: 50 mg – Promotes sleep and reduces oxidative stress.
- Add Ashwagandha: 300 mg if stress is high (based on HRV).
- Tracking: Use blood tests mid-month to check NAD+ levels; adjust dosages.
Exercise Routines
- Frequency: 6 days/week (3 strength, 2 HIIT, 1 recovery-focused).
- Strength Training (3x/week): Progress from Month 1 by adding supersets (e.g., squats immediately followed by lunges).
- HIIT (2x/week): Increase to 4-6 intervals of 40 seconds high-intensity.
- Recovery (1x/week + daily elements): Introduce cold therapy (e.g., 5-10 minutes in a cold plunge or ice bath post-workout for inflammation reduction). Add mobility work like yoga.
- Tracking: Aim for VO2 max improvement (track via Garmin); use Oura for sleep optimization.
Stress Resilience Techniques
- Daily Protocol: Advance HRV training to 15 minutes; add breathwork (e.g., Wim Hof method for 5 minutes).
- Weekly Advanced Technique: Neurofeedback 2x/week (e.g., focus on alpha waves for relaxation).
- Tracking: Target HRV >60 ms; integrate cognitive exercises (e.g., dual n-back apps for 10 minutes/day).
Weekly Schedule Overview
- Build on Month 1, but add: Wednesday as fasting day with light activity; Saturday for advanced recovery (e.g., cold therapy + yoga).
Monitoring and Adjustments
- Biweekly Review: Analyze wearable data for overtraining (e.g., if strain exceeds recovery, add rest). Fine-tune diet based on energy levels.
Month 3: Peak Performance and Maintenance
Focus: Fine-tune for lifelong sustainability. Emphasize biofeedback for personalized adjustments.
Dietary Protocols
- Primary Protocol: Advanced Autophagy-Focused Regimen.
- Why: Combine keto, IF, and periodic extended fasts for maximal cellular cleanup.
- Daily Structure: 20:4 IF; maintain keto macros but include one 36-hour fast biweekly.
- Sample Meal Plan: Focus on nutrient-dense foods (e.g., add organ meats for micronutrients).
Supplement Stacks
- Focus: Cycle aggressively (3 days on, 4 days off) and monitor for peak effects.
- Stacks: Include all prior supplements; add Coenzyme Q10: 200 mg for mitochondrial support.
Exercise Routines
- Frequency: 5-6 days/week, with emphasis on recovery (e.g., add infrared sauna for enhanced benefits).
- Tracking: Use data to create a personalized routine (e.g., if HRV is low, prioritize recovery days).
Stress Resilience Techniques
- Daily Protocol: 20 minutes of integrated techniques (e.g., HRV + neurofeedback).
- Tracking: Aim for cognitive benchmarks (e.g., improved focus via app scores).
Weekly Schedule Overview
- Peak days: High-intensity training; maintenance days: Recovery and fasting.
Monitoring and Adjustments
- Monthly Review: Full biomarker panel; adjust the entire plan based on data for long-term use.
This plan is dynamic—use your wearables and journal to iterate. Remember, longevity is a marathon; track joy and sustainability too. Consult professionals regularly.
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