Okay, this is an ambitious and exciting endeavor! This 3-month longevity plan is
designed for a dedicated biohacker who is willing to experiment, track meticulously, and push boundaries responsibly.
Disclaimer: This plan is for informational purposes only and not medical advice. Consult with your physician and other qualified healthcare professionals before making any significant changes to your diet, exercise, or supplement regimen, especially if you have pre-existing health conditions. Bloodwork and professional guidance are crucial.
Core Principles of this Plan:
- Data-Driven Personalization: Track everything, analyze, and adjust.
- Metabolic Flexibility: Train your body to efficiently use both glucose and ketones.
- Cellular Health & Autophagy: Promote cellular cleanup and renewal.
- Hormetic Stress: Introduce controlled stressors to build resilience.
- Neuroplasticity & Cognitive Enhancement: Continuously challenge and nourish the brain.
- Inflammation Control: Minimize chronic inflammation.
- Optimal Recovery: Prioritize sleep and active recovery.
Phase 1: Month 1 - Foundation & Baseline (Weeks 1-4)
Goal: Establish routines, gather baseline data, introduce foundational habits, and gently adapt the body.
I. Tracking & Assessment (Start Week 1, Ongoing):
- Wearables:
- Oura Ring / Whoop Strap: For sleep stages, HRV, resting heart rate, respiratory rate, body temperature.
* Continuous Glucose Monitor (CGM - e.g., Levels, Nutrisense, Freestyle Libre): Crucial for understanding dietary impact. Wear for at least the first 2 months.
* Bloodwork (Get done in Week 1):
- Comprehensive Metabolic Panel (CMP)
- Complete Blood Count (CBC)
- Lipid Panel (incl. ApoB, Lp(a))
- Inflammatory Markers (hs-CRP, homocysteine)
- Hormone Panel (Total & Free Testosterone, SHBG, Estradiol, DHEA-S, Cortisol - AM/PM, Thyroid Panel - TSH, Free T3, Free T4, Reverse T3)
* Vitamin D (25-OH)
- HbA1c & Fasting Insulin
- Iron Panel (Ferritin, Iron, TIBC)
- Consider: IGF-1, NAD levels (specialized labs).
- Cognitive Baseline:
- Cambridge Brain Sciences (CBS) or similar: Test memory, attention, reasoning.
- Reaction Time Test: Online tools.
- Physical Baseline:
- Strength: Max reps for push-ups, pull-ups, squats (or 1RM for key lifts if experienced).
- Endurance: Timed 1.5-mile run or 2km row.
- Body Composition: DEXA scan (gold standard) or InBody.
- Daily Journaling: Mood, energy levels, cognitive focus, digestion, any adverse reactions.
II. Dietary Protocol (Weeks 1-4):
- Focus: Clean, whole-food, lower-carb, anti-inflammatory.
- Eliminate: Processed foods, refined sugars, seed oils (canola, soy, corn, sunflower, safflower), gluten, dairy (initially, can reintroduce later if tolerated).
* Macronutrient Target (Approximate): 40% Fat, 30% Protein, 30% Complex Carbs (from vegetables, low-glycemic fruits, sweet potatoes, quinoa).
* Intermittent Fasting (IF):
- Weeks 1-2: 14/10 (14 hours fasting, 10-hour eating window).
- Weeks 3-4: 16/8 (16 hours fasting, 8-hour eating window).
- Hydration: Minimum 3 liters of filtered water daily. Add electrolytes, especially during fasting.
III. Supplement Stack (Start Low, Titrate Up):
- Foundation (Daily):
- High-Quality Multivitamin/Mineral: (e.g., Thorne Basic Nutrients 2/Day).
- Vitamin D3: 2000-5000 IU (adjust based on bloodwork).
- Vitamin K2 (MK-7): 100-200 mcg.
- Magnesium Glycinate/L-Threonate: 200-400mg (elemental) before bed.
- Omega-3 Fish Oil (High EPA/DHA): 2-4g combined EPA/DHA.
- Creatine Monohydrate: 5g daily (for muscle & cognition).
- Cellular Support (Introduce Week 2):
- NMN (Nicotinamide Mononucleotide) or NR (Nicotinamide Riboside): NMN 250-500mg or NR 300mg, sublingually or with a sirtuin activator like resveratrol. (Cycle: 5 days on, 2 days off). * Trans-Resveratrol or Pterostilbene: Resveratrol 250-500mg or Pterostilbene 50-150mg (with NMN/NR, ideally with a fatty meal).
IV. Exercise Routine:
- Strength Training: 3x/week (full body or upper/lower split). Focus on compound movements (squats, deadlifts, presses, rows, pull-ups). 3-4 sets of 8-12 reps.
* Zone 2 Cardio: 2-3x/week, 45-60 minutes (HR at 180-age bpm, or where you can hold a conversation).
- Mobility/Flexibility: Daily 10-15 minutes (yoga, dynamic stretching).
- NEAT (Non-Exercise Activity Thermogenesis): Aim for 10,000+ steps daily.
V. Stress Resilience & Sleep:
- Sleep Hygiene:
- Consistent sleep/wake times (even on weekends).
- Dark, cool (<68°F/20°C), quiet room.
- No screens 90 mins before bed. Blue light blockers if necessary.
- No caffeine after 12 PM.
- Stress Management:
- Daily Meditation: 10-20 minutes (e.g., Headspace, Calm, Waking Up app).
- HRV Morning Check: Use Oura/Whoop or an app like EliteHRV/HRV4Training. Note trends.
- Breathwork: 5 minutes of box breathing (4s_in-4s_hold-4s_out-4s_hold) 1-2x/day.
Phase 2: Month 2 - Optimization & Intensification (Weeks 5-8)
Goal: Introduce more advanced protocols, increase training intensity, and leverage CGM data for dietary
fine-tuning.
I. Tracking & Assessment:
- Continue all Month 1 tracking.
- CGM Analysis: Identify foods causing significant glucose spikes. Experiment with food timing and combinations (e.g., fat/protein before carbs).
II. Dietary Protocol:
- Option 1: Cyclical Ketogenic Diet (CKD):
- 5-6 days strict keto (<30g net carbs, 70-75% fat, 20-25% protein).
- 1-2 days carb refeed (150-300g complex carbs). Monitor CGM closely.
- Option 2: Targeted Ketogenic Diet (TKD):
- Strict keto most of the time, but consume 20-30g fast-acting carbs (e.g., dextrose, fruit) 30-60 mins pre-workout on intense training days.
* Fasting:
- Continue 16/8 or 18/6 daily IF.
- Introduce one 24-36 hour water/electrolyte fast per week or bi-weekly.
- Nutrient Timing: Experiment with protein timing around workouts. Ensure adequate electrolytes, especially on keto/fasting.
III. Supplement Stack (Adjustments & Additions):
- Continue Foundational & Cellular Support from Month 1.
- Longevity & Mitochondrial Support:
- CoQ10 (Ubiquinol form): 100-200mg daily.
- PQQ (Pyrroloquinoline Quinone): 10-20mg daily (often combined with CoQ10).
- Spermidine: 1-5mg (from wheat germ extract or pure form). (Cycle: 2 months on, 1 month off).
- Cognitive Boosters (Choose 1-2, cycle if desired):
- Lion's Mane Mushroom: 500-1000mg extract daily.
- Bacopa Monnieri: 300mg (standardized extract) daily.
- Alpha-GPC or Citicoline: Alpha-GPC 300-600mg or Citicoline 250-500mg. (Use on cognitive demand days or cycle).
* Senolytic Therapy (Advanced - Week 8):
- Consider a short course (2-3 days) of senolytics to clear senescent cells.
- Dasatinib (prescription, research carefully) + Quercetin: D: 100mg, Q: 1000mg.
- OR Fisetin: High dose (20mg/kg bodyweight) for 2-3 consecutive days.
- This is an advanced intervention. Consult a knowledgeable practitioner. Do not repeat frequently (e.g., every 4-6 months).
IV. Exercise Routine:
-
Strength Training: 3-4x/week. Increase intensity (heavier weights, lower reps 5-8) or volume. Consider periodization (e.g., undulating).
* HIIT (High-Intensity Interval Training): 1-2x/week. (e.g., 8 rounds of 30s sprint / 90s recovery on bike/rower). Replace one Zone 2 session.
* Zone 2 Cardio: 2x/week, 45-75 minutes.
-
Recovery & Resilience:
- Sauna: 3-4x/week, 15-20 minutes at 175-195°F (80-90°C).
- Cold Plunge/Cold Shower: 3-5x/week, 2-5 minutes at <59°F (15°C). (Ideally not immediately post-strength workout to preserve hypertrophy signals, but great on off days or after cardio).
V. Stress Resilience & Sleep:
-
HRV Biofeedback Training: Use apps like EliteHRV or a dedicated device (e.g., HeartMath Inner Balance) for 10-15 minutes daily to actively improve HRV coherence.
* Neurofeedback Concepts (If accessible/interested):
- Explore home devices like Muse for guided meditation and brainwave feedback.
- Focus on protocols for alpha-wave enhancement (relaxation, focus) or SMR (sensory-motor rhythm for calm focus). This is more exploratory.
* Sunlight Exposure: 15-30 minutes of morning sunlight exposure (without sunglasses) to regulate circadian rhythm.
Phase 3: Month 3 - Refinement & Sustainability (Weeks 9-12)
Goal: Fine-tune protocols based on data, experiment with advanced techniques, and build sustainable habits for long-term success.
I. Tracking & Assessment:
- Continue all tracking.
- Mid-Point/End-Point Bloodwork (Week 12): Repeat key markers from Month 1 to assess changes (especially lipids, inflammation, hormones, HbA1c, insulin).
* Re-test Cognitive & Physical Baselines.
- Review all data: What worked? What didn't? What felt best?
II. Dietary Protocol:
- Personalized Nutrition: Based on CGM data, bloodwork, and personal preference, refine your chosen dietary strategy (CKD, TKD, or a more moderate low-carb approach).
* Fasting Mimicking Diet (FMD) (Optional - Week 9 or 10):
- Consider a 5-day FMD (e.g., ProLon kit or DIY version - ~800-1100 calories day 1, ~700-800 calories days 2-5, specific macro ratios). This is a powerful autophagy trigger.
* Time-Restricted Feeding (TRF): Settle into a sustainable TRF window (e.g., 16/8 or 14/10) that works long-term.
III. Supplement Stack (Refinement & Cycling):
- Review & Adjust: Based on bloodwork and feel, adjust dosages.
- Cycling Strategy:
- NMN/NR: Continue 5 days on / 2 days off, or consider 1 month on / 1 week off.
- Spermidine: If taken for 2 months, take a 1-month break.
- Cognitive Enhancers: Cycle these more actively (e.g., 4 weeks on, 1-2 weeks off, or use as needed).
* Consider (based on bloodwork/goals):
- Berberine: 500mg 2-3x/day before meals (if glucose/insulin still high, cycle 4-8 weeks on, 2-4 weeks off).
* TUDCA: 250-500mg for liver support, especially if on keto or many supplements.
IV. Exercise Routine:
- Periodization: Implement a more formal periodization model (e.g., block periodization focusing on hypertrophy, then strength, then power/endurance).
* Advanced Techniques:
- Blood Flow Restriction (BFR) Training: For one lighter strength session or accessory work to promote hypertrophy with lower loads.
* Eccentric Overload: If equipment allows.
- Focus on Enjoyment & Sustainability: Find activities you love to ensure long-term adherence.
V. Stress Resilience & Sleep:
- Advanced Breathwork: Explore Wim Hof Method or Tummo breathing (use caution, learn properly).
- Nature Exposure ("Forest Bathing"): Spend at least 2 hours/week in nature.
- Gratitude Journaling: Daily practice to improve psychological well-being.
- Refine Sleep Stack (If needed, based on tracking):
- L-Theanine: 200-400mg before bed.
- Apigenin: 50mg.
- Low-dose Melatonin (0.3-1mg) occasionally if circadian rhythm is off (not for chronic use).
General Considerations Throughout the 3 Months:
- Listen to Your Body: This is paramount. If something feels off, dial it back. Don't push through genuine pain or extreme fatigue.
* Flexibility: Life happens. Don't let one "off" day derail the entire plan. Get back on track with the next meal or workout.
* Community/Support: Engage with other biohackers (responsibly) for ideas and support, but always filter through your own research and professional advice.
* Research: Continuously educate yourself on the mechanisms behind these interventions.
- Patience & Consistency: True optimization is a marathon, not a sprint. Three months is a great start to build a powerful foundation.
This plan is dense and demanding. Prioritize what feels most impactful and manageable for you. The goal is to learn, adapt, and create a personalized system that enhances your longevity, physical prowess, and cognitive function for years to come. Good luck!
