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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.
This plan is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. "Biohacking" involves experimental protocols that can interact with medications, underlying conditions, or physiological baselines. You must consult with a physician and obtain comprehensive blood work before initiating any new supplement stack, fasting regimen, or extreme exercise protocol. Stop immediately if you experience adverse effects.
Objective: Maximize mitochondrial efficiency, reduce systemic inflammation, enhance neuroplasticity, and increase metabolic flexibility. Target Audience: Advanced Biohacker (intermediate to advanced fitness, access to wearables). Duration: 12 Weeks (Quarterly Cycle).
Strategy: A hybrid approach utilizing Time-Restricted Eating (TRE) and a low-glycemic, nutrient-dense diet.
Sourcing Rule: Only use third-party tested supplements (NSF Certified for Sport, Informed-Choice, or ConsumerLab verified).
| Supplement | Dosage | Timing | Function |
|---|---|---|---|
| Magnesium Glycinate/Threonate | 400mg | Pre-sleep | Sleep, muscle relaxation, brain health. |
| Vitamin D3 + K2 | 5,000 IU + 200mcg | Morning (w/ fat) | Immune, bone, hormonal health. |
| Omega-3 (EPA/DHA) | 2g - 3g total | With Meal | Anti-inflammatory, cell membrane fluidity. |
| Creatine Monohydrate | 5g | Anytime | Cognitive energy, muscle retention, hydration. |
| CoQ10 (Ubiquinol) | 100mg - 200mg | Morning | Mitochondrial ATP production. |
| Supplement | Dosage | Timing | Function | Cycle |
|---|---|---|---|---|
| NMN or NR (Nicotinamide Riboside) | 500mg | Morning (Empty Stomach) | NAD+ precursor, DNA repair. | 8 weeks ON / 4 weeks OFF. |
| Resveratrol (Trans-) | 500mg | Evening (w/ fat) | Sirtuin activation, antioxidant. | 8 weeks ON / 4 weeks OFF. |
| Berberine | 500mg | Pre-Meal | Insulin sensitizer (Metformin alternative). | Take only on high-carb days. |
| Apigenin | 50mg | Pre-sleep | GABA agonist, deep sleep support. | Daily. |
| Supplement | Dosage | Timing | Function |
|---|---|---|---|
| L-Theanine + Caffeine | 200mg : 100mg | Morning | Focus, calm alertness. |
| Lion's Mane Mushroom | 1000mg (Dual Extract) | Morning | Nerve Growth Factor (NGF). |
| Rhodiola Rosea | 200mg | Morning | Adaptogen for fatigue/stress. |
Goal: Increase VO2 Max (strongest predictor of longevity) and maintain muscle mass (anabolic reserve).
Goal: Maximize Deep Sleep (physical recovery) and REM (cognitive processing).
Goal: Optimize Heart Rate Variability (HRV) and neuroplasticity.
To make this actionable, you need a dashboard. Use Notion, Excel, or a dedicated app (e.g., Healthie).
| Metric | Frequency | Target |
|---|---|---|
| Blood Work | Day 1 & Day 90 | See "Medical Labs" below |
| HRV (Morning) | Daily | Maintain or improve baseline |
| Resting Heart Rate | Daily | <60 BPM (athletic) |
| Body Composition | Weekly | Waist-to-Hip Ratio < 0.9 (M) / < 0.8 (F) |
| Sleep Score | Daily | >80 (Oura/Whoop) |
| Glucose (CGM) | Continuous (Month 1) | Area under curve minimized |
Final Note: Longevity is a marathon, not a sprint. The goal of this 3-month plan is to establish a sustainable system where data drives decisions, not fads. Re-evaluate after Month 3 and adjust based on your specific biological feedback.
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.
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