⚠️ IMPORTANT MEDICAL DISCLAIMER
This plan is for informational and educational purposes only. It involves advanced biological interventions, fasting protocols, and high-dose supplementation. Do not attempt this without consulting a qualified healthcare provider, especially if you have pre-existing conditions (diabetes, cardiovascular issues, eating disorders, kidney/liver dysfunction). Blood work and genetic testing (e.g., APOE status) should inform specific decisions.
The Tri-Phasic Longevity Protocol (3-Month Blueprint)
Objective: Maximize healthspan by targeting the Hallmarks of Aging (mitochondrial dysfunction, cellular senescence, epigenetic alterations) while peaking physical and cognitive output.
Philosophy: Hormesis (beneficial stress), Metabolic Flexibility, and Data-Driven Iteration.
📊 Phase 0: The Baseline (Pre-Start)
Before Day 1, establish your data anchor.
- Comprehensive Blood Panel:
- Longevity: ApoB, Lp(a), HbA1c, Fasting Insulin, Homocysteine, hs-CRP.
- Hormonal: Total/Free Testosterone, Estradiol, Cortisol (AM/PM), DHEA-S, TSH/T3/T4.
- Nutrient: Vitamin D3, B12, Folate, Ferritin, Magnesium (RBC), Omega-3 Index.
- Organ Function: CMP (Liver/Kidney), CBC.
- Wearable Setup:
- Sleep/Recovery: Oura Ring or Whoop Strap 4.0.
- Metabolic: Continuous Glucose Monitor (CGM) like Levels or Nutrisense (wear for Month 1 & 3).
- HRV Training: HeartMath Inner Balance or Elite HRV with chest strap.
- Genetic/Epigenetic (Optional but Recommended):
- DNA Methylation Clock (e.g., TruDiagnostic) to measure biological age pre/post.
🗓️ Month 1: Foundation, Detox & Metabolic Reset
Goal: Reduce systemic inflammation, restore insulin sensitivity, establish circadian rhythm.
🥗 Dietary Protocol: "Clean Keto + TRF"
- Structure: Time-Restricted Feeding (TRF) 16:8 (e.g., eat 12 PM–8 PM).
- Macros: 70% Fat, 25% Protein, 5% Carbs (Green veggies only).
- Elimination: Zero seed oils, zero added sugar, zero gluten, zero alcohol.
- Hydration: 3–4L water daily + electrolytes (Sodium, Potassium, Magnesium).
- CGM Target: Keep glucose flatline < 110 mg/dL; avoid spikes > 30 mg/dL after meals.
💊 Supplement Stack (Month 1)
Take with food unless noted.
- Morning:
- NMN (Nicotinamide Mononucleotide): 500mg (sublingual) + Resveratrol: 500mg (in fat).
- Methylated B-Complex (active folate/B12).
- Vitamin D3 (5000 IU) + K2 (100mcg).
- Pre-Workout:
- Citrulline Malate: 6g (Blood flow).
- Creatine Monohydrate: 5g.
- Evening:
- Magnesium Threonate: 144mg elemental (Cognitive/Sleep).
- Magnesium Glycinate: 200mg (Relaxation).
- Apigenin: 50mg (Sleep onset).
- Cycle: 6 days on, 1 day off (prevents receptor downregulation).
🏋️ Training Protocol: Zone 2 Base
- Frequency: 5 days/week.
- Cardio: 150 mins/week Zone 2 (Nasal breathing only, ~60-70% Max HR). Crucial for mitochondrial efficiency.
- Strength: 3x/week Full Body. Focus on form, tempo (3-sec eccentric), not max load.
- Mobility: 15 mins daily (Joint CARs).
🧘 Stress & Recovery
- Morning: 10 mins sunlight exposure within 30 mins of waking (Circadian reset).
- Evening: Blue light blocking glasses after sunset.
- Practice: 10 mins Box Breathing (4-4-4-4) before bed.
🗓️ Month 2: Hormetic Stress & Cellular Cleanup
Goal: Induce autophagy, improve stress resilience, increase power output.
🥗 Dietary Protocol: "Cyclical Ketogenic + 24h Fast"
- Structure: TRF shifts to 18:6.
- Carb Cycling: Introduce 50g complex carbs (sweet potato, berries) post-workout on heavy lifting days only.
- The Fast: One 24-hour water fast per week (e.g., Dinner Day 1 to Dinner Day 2). Monitor CGM for hypoglycemia.
- Protein: Increase to 1.6g per kg of bodyweight to preserve muscle during fasting.
💊 Supplement Stack (Month 2)
Additions/Changes:
- Fasting Day Only:
- Spermidine: 1mg (Autophagy inducer).
- EGCG (Green Tea Extract): 500mg.
- Daily Additions:
- Fisetin: 500mg (Senolytic potential). Note: Some protocols pulse this higher for 2 days/month.
- Omega-3 (EPA/DHA): 2g total (Anti-inflammatory).
- Adaptogens: Rhodiola Rosea (300mg) AM for cortisol management.
- Cycle: Continue 6 days on, 1 day off.
🏋️ Training Protocol: HIIT & Hypertrophy
- Cardio: Reduce Zone 2 to 120 mins. Add 1x HIIT session (4x4 mins at 90-95% Max HR).
- Strength: 4x/week Upper/Lower Split. Introduce progressive overload (increase weight 2.5-5% weekly).
- Thermal Stress:
- Sauna: 3x/week, 20 mins at 80°C+ (Growth Hormone spike).
- Cold Plunge: 3x/week, 3 mins at 10-15°C (Dopamine/Norepinephrine). Do not do immediately after strength training (blunts hypertrophy).
🧘 Stress & Recovery
- NSDR: 20 mins Non-Sleep Deep Rest (Yoga Nidra) post-lunch or post-stress.
- HRV Biofeedback: 2x/week, 15 mins coherence training (aim for >0.7 coherence ratio).
🗓️ Month 3: Peak Performance & Integration
Goal: Maximize cognitive throughput, test physical limits, solidify long-term habits.
🥗 Dietary Protocol: "Intuitive Metabolic Flexibility"
- Structure: Listen to hunger cues, maintain TRF 16:8 minimum.
- Refeed: If energy dips, introduce a "Mediterranean-Keto" hybrid (more polyphenols, olive oil, fish).
- FMD Option: If biological age testing is available, consider a 5-day Fasting Mimicking Diet (ProLon or DIY) this month.
- Gut Health: Introduce fermented foods (kimchi, kefir) daily.
💊 Supplement Stack (Month 3)
Refinement:
- Nootropics (Work Days Only):
- Alpha GPC: 300mg + L-Theanine: 200mg + Caffeine (titrate to need).
- Uridine Monophosphate: 250mg (Synaptic density).
- Maintenance: Continue NMN, D3/K2, Magnesium, Creatine.
- Pause: Take 3 days off all supplements at the end of Month 3 to assess baseline feeling.
🏋️ Training Protocol: Power & Capacity
- Cardio: 1x Zone 2, 1x VO2 Max (30s sprint/30s rest x 10), 1x Long Ruck (45 mins weighted).
- Strength: 4x/week. Test 3-5 Rep Max on compound lifts (Squat, Deadlift, Press, Pull).
- Recovery: Contrast Therapy (Sauna 10m / Cold 2m x 3 rounds) post-training.
🧘 Stress & Recovery
- Neurofeedback: If accessible, 5 sessions of Alpha/Theta training. If not, use guided binaural beats (10Hz Alpha) during deep work.
- Digital Detox: 24 hours no screens on Sunday.
📈 The Daily "Biohacker" Schedule (Example)
- 06:00: Wake. Hydrate (500ml water + sea salt).
- 06:15: Sunlight exposure (10 mins).
- 06:30: Fasted Zone 2 Cardio or Mobility.
- 07:30: Cold Shower/Plunge (3 mins).
- 08:00: Deep Work Block 1 (Nootropics if Month 3).
- 12:00: Break Fast. High protein, healthy fats, fiber. (Check CGM).
- 13:00: NSDR / Meditation (20 mins).
- 16:00: Strength Training or HIIT.
- 18:00: Last Meal. Low carb (to aid sleep GH release).
- 19:00: Blue light blockers on. Digital sunset.
- 20:00: Sauna (if scheduled).
- 21:00: Evening Stack (Magnesium/Apigenin).
- 21:30: Sleep. Room temp 65-68°F (18-20°C).
📉 Tracking & Iteration Metrics
Weekly Review (Sunday):
- HRV Trend: Is the 7-day average increasing? (Target: >5-10% increase by Month 3).
- Sleep Score: Are you hitting >85% consistently? Deep sleep >20%?
- Glucose Variability: Coefficient of Variation (CV) should be <15%.
- Subjective: Energy levels (1-10), Libido, Brain Fog.
Monthly Review:
- Body Comp: DEXA scan or InBody (Monitor visceral fat & muscle mass).
- Blood Work: Repeat key markers (Insulin, CRP, Lipids) at Month 3.
- Performance: Strength gains, Zone 2 heart rate drift (should decrease).
🛑 Red Flags & Contraindications
- Persistent Low HRV: If HRV crashes for >3 days, deload training and increase carbs/calories.
- Sleep Disruption: If NMN or Resveratrol causes insomnia, move to morning only or discontinue.
- Joint Pain: Check Uric Acid (high protein/keto can raise it). Hydrate more.
- Mood Swings: Often a sign of electrolyte imbalance or cortisol dysregulation. Increase sodium and practice NSDR.
🔮 Post-Plan Strategy
At the end of 90 days, do not stop. Adopt the "80/20 Maintenance Mode":
- Keep TRF 14:10.
- Keep Zone 2 training.
- Keep Core Supplements (Mag, D3, Creatine, Omega-3).
- Cycle the advanced compounds (NMN, Senolytics) based on quarterly blood work.
This plan is a living document. Your biology is unique. Use the data from your wearables and blood work to override the general rules.
