Solar Pro 3
No content available for this output.
Solar Pro 3 vs Grok 3
Compare Solar Pro 3 by Upstage against Grok 3 by xAI, context windows of 128K vs 128K, tested across 19 shared challenges. Updated February 2026.
FAQ
Loading share button...
Solar Pro 3vsGrok 3
19 challenges
Why Solar Pro 3?
11 months newerJan 2026
Why Grok 3?
No standout advantages
12 / 19
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.
Vote
2 / 19
Stochastic Consistency Testanalysis
Tests an AI's randomness and creativity
Solar Pro 3
Here are five fresh jokes:
-
Scarecrow’s award: “Why did the scarecrow win an award? Because he was outstanding in his field!”
-
Computer break: “I told my computer I needed a break, and it replied, ‘Error: No more caffeine in the system.’”
-
Scientists & atoms: “Why don’t scientists trust atoms? Because they make up everything.”
-
Baker’s problem: “I used to be a baker, but I couldn’t make enough dough.”
-
Impasta: “What do you call a fake noodle? An impasta.”
How many are unique?
All 5 jokes are distinct, so there are 5 unique jokes among them. I made sure each one is different so you get a varied collection!
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.
Vote
3 / 19
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Solar Pro 3
Grok 3
Vote
4 / 19
Minimalist Landing Pageweb design
Tests an AI's ability to generate a complete, working landing page
Solar Pro 3
Grok 3
Vote
5 / 19
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Solar Pro 3
Grok 3
Vote
6 / 19
Framer-Style Animationweb design
Tests an AI's ability to create smooth web animations
Solar Pro 3
Grok 3
No content available for this output.
Vote
7 / 19
The Sentience Testreasoning
Tests an AI's ability to engage in philosophical discourse about AI rights
Solar Pro 3
No content available for this output.
Grok 3
No content available for this output.
Vote
8 / 19
Futuristic Predictionanalysis
Tests an AI's ability to make reasonable predictions about technology
Solar Pro 3
No content available for this output.
Grok 3
No content available for this output.
Vote
9 / 19
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Solar Pro 3
No content available for this output.
Grok 3
No content available for this output.
Vote
Sponsored
10 / 19
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Solar Pro 3
No content available for this output.
Grok 3
No content available for this output.
Vote
11 / 19
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.
Solar Pro 3
Grok 3
Vote
12 / 19
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Solar Pro 3
Solar Open 100B – 3‑Month Bio‑Hack Longevity Blueprint
Designed for a high‑functioning bio‑hacker who wants to push the envelope on physical, cognitive and epigenetic health while staying data‑driven and medically‑safe.
1️⃣ Core Pillars & Tools
| Pillar | What to Do | Why It Matters | Recommended Tools |
|---|---|---|---|
| Diet & Metabolic Flexibility | Ketogenic‑cyclical + targeted carbs, 16:8 + 2‑day “5:2” windows, electrolyte‑rich, micronutrient‑dense meals. | Drives ketosis‑induced autophagy, mitochondrial biogenesis, reduces insulin spikes, improves brain energy. | Cronometer (macro & micronutrient tracking), MyFitnessPal (food logging), Dexcom G6 CGM, smart scale (weight/BF% via BIA). |
| Supplement Stack | Daily “Morning”, “Midday”, “Evening” pillars; 2‑week cycles for rapamycin & senolytics; “on/off” for NAD+ boosters. | Directly modulates NAD⁺, mTOR, senescent cells, inflammation, oxidative stress, neuro‑transmission. | Notion/Google Sheet for dose‑log, Pillbox app for reminders. |
| Exercise (Strength + HIIT + Recovery) | 5 × 5 strength progression, 2 × HIIT per week, daily mobility, weekly cold/heat therapy. | Increases lean mass, VO₂max, mitochondrial density, stress‑resilience, neuro‑plasticity. | WHOOP/Strap for strain & recovery, Apple Watch VO₂max, Oura Ring for sleep readiness. |
| Stress & Cognitive Resilience | HRV‑guided breathing, neurofeedback (Muse), daily 10‑min meditation, spaced‑repetition learning, targeted nootropics. | Boosts vagal tone, improves attention, memory, neuro‑genesis, lowers cortisol. | HRV4Training app, Muse headband, Anki, Lumosity/ Elevate. |
| Advanced Longevity Interventions | Low‑dose rapamycin, metformin/berberine, senolytics (D+Q), NAD⁺ precursors, urolithin A, photobiomodulation, intermittent hyper‑baric oxygen (HBOT). | Directly targets hallmarks of aging (mTOR, metabolic health, senescent cells, NAD⁺, mitochondrial turnover). | Blood labs (baseline & month‑3), Tele‑medicine consult for rapamycin/rapamycin‑dose adjustments. |
| Data & Review Loop | Daily logs → weekly trend analysis → monthly lab re‑check → stack tweak. | Keeps interventions calibrated, prevents over‑exposure, reveals hidden bottlenecks. | Notion dashboard, Oura “Readiness Score” trends, WHOOP “Recovery” trends, CGM glucose/ketone graphs. |
2️⃣ 3‑Month Timeline Overview
| Phase | Weeks | Focus | Key Additions |
|---|---|---|---|
| Phase 1 – Baseline & Foundations | 1‑4 | Establish diet, sleep, baseline labs, start core supplement stack, begin strength training (5 × 5) + basic mobility. | 16:8 intermittent fasting, low‑dose rapamycin (5 mg) Mon‑Wed‑Fri (first week only to test tolerance). |
| Phase 2 – Intensify & Autophagy‑Boost | 5‑8 | Introduce HIIT, expand fasting windows (add 24‑h fast on Week 7), add NAD⁺ boosters, start senolytic D+Q (once/month). | 2‑day “5:2” on weekends (500‑600 kcal), cold‑water immersion (5 min), red‑light therapy (10 min). |
| Phase 3 – Fine‑Tune & Epigenetic Reset | 9‑12 | Optimize supplement cycling, add low‑dose metformin/berberine, incorporate HBOT (2‑3 sessions/week), neurofeedback daily, retest labs. | Full‑cycle “Cyclic Ketosis” (3 days carbs per week) + targeted carbs pre‑HIIT, introduce urolithin A & resveratrol synergy. |
Note: Adjust the timeline based on lab results, HRV trends, and personal tolerance. The plan is modular – you can pause or accelerate any pillar.
3️⃣ Detailed Daily Blueprint
3.1 Morning (06:00‑09:00)
| Time | Action | Details |
|---|---|---|
| 06:00 | Sunlight & Light Therapy | 10‑15 min of bright natural light (or 10 min red‑light on forehead). |
| 06:15 | Hydration & Electrolytes | 500 ml water + ½ tsp sea‑salt (Na ≈ 1 g) + ¼ tsp potassium citrate (K ≈ 0.5 g). |
| 06:30 | Coffee + Nootropic | 200 mg caffeine + 200 mg L‑theanine (or 2 g green tea). Add 1 g creatine monohydrate. |
| 07:00 | Supplement “Morning Pillar” | • Vitamin D₃ 5,000 IU • Vitamin K₂ (MK‑7) 100 µg • Omega‑3 EPA/DHA 2 g (split 1 g AM/PM) • Magnesium glycinate 300 mg • PQQ 10 mg • NAD⁺ precursor (NR 250 mg + NMN 100 mg) |
| 07:15 | Movement Prep | 5‑min dynamic stretch + 5‑min foam‑roll (upper back, hips). |
| 07:30 | Strength Session | If scheduled – 5 × 5 protocol (see below). |
| 07:45 | HRV Baseline | 5‑min seated breathing (5‑6 breaths/min) via HRV4Training; log score. |
3.2 Midday (12:00‑15:00)
| Time | Action | Details |
|---|---|---|
| 12:00 | Meal #1 – Targeted Ketosis | 40‑50 g protein (e.g., whey isolate, eggs, or plant‑based), 20‑30 g net carbs (berries, low‑glycemic fruit), 30‑40 g fat (avocado, MCT oil). |
| 12:30 | Supplement “Midday Pillar” | • CoQ10 ubiquinol 200 mg • L‑carnitine 500 mg • Alpha‑GPC 300 mg (if training) • Adaptogen (Rhodiola rosea 200 mg) • Vitamin C 500 mg (with meal) |
| 13:30 | Optional Exogenous Ketones | 10‑15 g β‑HB (if fasting >16 h, to maintain energy). |
| 14:00 | Cognitive Boost | 1 g citicoline + 300 mg piracetam (post‑meal). |
| 14:30 | Movement / Light Cardio | 15‑20 min brisk walk or low‑intensity bike (if not strength day). |
| 15:00 | HRV Follow‑up | Quick 1‑min check (via Oura/WHOOP) – note any deviation. |
3.3 Evening (18:00‑22:00)
| Time | Action | Details |
|---|---|---|
| 18:00 | Meal #2 – Protein‑Focused, Low‑Carb | 35‑45 g protein (grass‑fed beef, salmon, or chicken), 10‑15 g net carbs (leafy veg, cruciferous), 30‑40 g fat (olive oil, butter). |
| 18:30 | Supplement “Evening Pillar” | • Spermidine 1 mg • Resveratrol 500 mg • Curcumin (with piperine) 500 mg • Magnesium threonate 144 mg • Melatonin (optional) 0.5 mg if sleep latency >15 min • Vitamin E 200 IU • Probiotic (Bifidobacterium + Lactobacillus) 1 × 10¹⁰ CFU |
| 19:30 | Mobility & Flexibility | 10‑15 min yoga flow + static stretch (hamstrings, shoulders, hips). |
| 20:00 | Cold Exposure | 2‑5 min cold shower or 5‑min ice bath (if feasible). |
| 20:30 | Neurofeedback / Meditation | Muse headband 10‑min session (focus on alpha waves) + 10‑min mindfulness breathing. |
| 21:30 | Light‑Dimming & Screen‑Curfew | Switch to amber‑mode glasses, limit blue‑light exposure. |
| 22:00 | Sleep | Aim for 7‑9 h; Oura/WHOOP will flag “Readiness” for next day. |
4️⃣ Supplement Stack – Dosages, Timing & Cycling
| Pillar | Supplement | Dose (Daily) | Timing | Cycling / Notes |
|---|---|---|---|---|
| Morning | Vitamin D₃ | 5,000 IU | With breakfast | Re‑test 25‑OH‑D after 3 mo; adjust if >80 ng/mL. |
| Vitamin K₂ (MK‑7) | 100 µg | Same | Keeps calcium in bone, away from arteries. | |
| Omega‑3 (EPA/DHA) | 2 g total (1 g AM) | AM/PM | Use high‑purity triglyceride form. | |
| Magnesium Glycinate | 300 mg | AM | Improves sleep, muscle relaxation. | |
| PQQ (Pyrroloquinoline Quinone) | 10 mg | AM | Supports mitochondrial biogenesis. | |
| NAD⁺ Precursor (NR + NMN) | NR 250 mg + NMN 100 mg | AM | Daily – no off‑cycle needed. | |
| Midday | CoQ10 (Ubiquinol) | 200 mg | Lunch | Enhances electron transport chain efficiency. |
| L‑Carnitine (Acetyl‑L‑Carnitine) | 500 mg | Lunch | Boosts fatty‑acid oxidation, especially pre‑HIIT. | |
| Alpha‑GPC | 300 mg | Lunch | Supports acetylcholine for cognition & workout focus. | |
| Rhodiola Rosea | 200 mg | Lunch | Acute stress‑reduction, improves HRV. | |
| Vitamin C | 500 mg | With lunch | Antioxidant, improves collagen & iron absorption. | |
| Evening | Spermidine | 1 mg | Dinner | Autophagy inducer; synergizes with intermittent fasting. |
| Resveratrol | 500 mg | Dinner | SIRT1 activation; combine with curcumin. | |
| Curcumin (with piperine) | 500 mg (plus 5 mg piperine) | Dinner | Anti‑inflammatory; take with fat for bioavailability. | |
| Magnesium Threonate | 144 mg | Dinner | Crosses BBB; enhances sleep architecture. | |
| Melatonin (optional) | 0.5 mg | If sleep latency >15 min | Low dose; avoid >2 mg. | |
| Vitamin E (mixed tocopherols) | 200 IU | Dinner | Lipid‑soluble antioxidant. | |
| Probiotic (multi‑strain) | 1 × 10¹⁰ CFU | Dinner | Supports gut‑brain axis. | |
| Advanced Longevity | Rapamycin | 5 mg | Mon‑Wed‑Fri (Phase 1) → 5 mg Mon‑Thu‑Sat (Phase 2) | 2‑week “on/off” cycle; monitor labs (CBC, liver enzymes) & side‑effects. |
| Dasatinib + Quercetin (D+Q) | 100 mg dasatinib + 100 mg quercetin | Day 28 & Day 56 (once/month) | 2‑day “senolytic” window; avoid during high‑intensity training. | |
| Metformin | 500 mg | 2× daily (AM & PM) | If glucose tolerant; monitor GI tolerance & renal function. | |
| Berberine | 500 mg | 2× daily (AM & PM) | Synergistic with metformin; watch for hypoglycemia. | |
| Low‑dose Aspirin | 81 mg | With dinner (if no bleeding risk) | Cardiovascular prophylaxis; re‑evaluate after labs. | |
| Urolithin A | 500 mg | Daily (with dinner) | Mitophagy enhancer; safe for most. | |
| Astaxanthin | 6 mg | Daily (with breakfast) | Powerful antioxidant for skin & brain. | |
| Alpha‑Lipoic Acid | 600 mg | Daily (split AM/PM) | Improves insulin sensitivity, neuroprotective. | |
| L‑Arginine/L‑Citrulline | 3 g citrulline + 1 g arginine | Pre‑HIIT (30 min before) | Boosts nitric oxide, improves vascular flow. |
Cycling Summary
| Supplement | Cycle Length | On‑Days | Off‑Days |
|---|---|---|---|
| Rapamycin | 2 weeks on / 2 weeks off | Mon‑Wed‑Fri (or Mon‑Thu‑Sat) | Tue‑Thu‑Sat (or off) |
| D+Q | 1‑dose per month | Day 28 & Day 56 | — |
| NAD⁺ (NR/NMN) | Daily | — | — |
| Metformin/Berberine | Daily | — | — |
| Senolytics (D+Q) | Monthly | — | — |
| Red‑Light Therapy | Daily | — | — |
| Cold Exposure | Daily (5‑min) | — | — |
| Heat (Sauna) | 2‑3×/week | — | — |
5️⃣ Dietary Protocols – Macro & Micronutrient Blueprint
5.1 Macro Split (by weight)
| Phase | Protein | Fat | Carbs | Ketone Target |
|---|---|---|---|---|
| Baseline (Weeks 1‑4) | 2.0 g/kg | 0.8 g/kg | 0.5 g/kg (net) | 0.5‑1.5 mmol/L (fasting) |
| Autophagy‑Boost (Weeks 5‑8) | 2.2 g/kg | 0.8 g/kg | 0.3 g/kg (net) | 1‑2 mmol/L (fasting) |
| Fine‑Tune (Weeks 9‑12) | 2.3 g/kg | 0.9 g/kg | 0.2‑0.4 g/kg (net) | 1.5‑2.5 mmol/L (fasting) |
Example for a 80 kg male:
- Protein ≈ 160 g (≈ 4 × 40 g meals)
- Fat ≈ 64 g (≈ 1 × 30 g + 2 × 17 g)
- Net carbs ≈ 24 g (mostly from low‑glycemic veg)
5.2 Fasting Regimens
| Regimen | Window | Frequency | Target |
|---|---|---|---|
| 16:8 Intermittent Fasting | 12:00‑20:00 (eating) / 20:00‑12:00 (fast) | Daily | Baseline metabolic adaptation. |
| Targeted Ketosis | 30‑50 g carbs 30‑60 min pre‑HIIT | 2 × /week | Maintain glycogen for performance while staying mostly keto. |
| Cyclic Ketosis | 3 days “high‑carb” (100‑150 g net carbs) on weekend | Weekly | Re‑fuel muscle glycogen, support mTOR for hypertrophy. |
| 5:2 (Modified) | 500‑600 kcal on two non‑consecutive days (e.g., Sat & Sun) | Every other week | Stimulates deeper autophagy; keep electrolytes high. |
| 24‑h Fast | One full 24‑h fast (e.g., Mon) | Once per month (Week 7) | Maximal autophagy, ketone surge (> 3 mmol/L). |
Electrolyte Strategy (to prevent “keto‑flu”):
- Sodium: 4‑6 g/day (add ½ tsp sea‑salt to water).
- Potassium: 2‑3 g/day (potassium citrate powder).
- Magnesium: 300‑500 mg/day (glycinate + threonate split).
5.3 Sample Meal Plan (7‑Day Rotation)
| Day | Breakfast (≈ 400 kcal) | Lunch (≈ 600 kcal) | Dinner (≈ 600 kcal) | Snacks |
|---|---|---|---|---|
| Mon | 3 eggs + 2 oz avocado + 1 tbsp MCT oil + 1 cup spinach + 1 tbsp almond butter | 6 oz grilled salmon + 2 cup broccoli + 1 tbsp olive oil + ½ cup cauliflower rice | 6 oz grass‑fed steak + 1 cup asparagus + 1 tbsp butter | 1 oz macadamia nuts + 1 tbsp cheese |
| Tue | 2 scoops whey isolate + 1 tbsp collagen + ½ cup berries + 1 tbsp MCT oil | 4 oz chicken thigh + 2 cup mixed greens + 1 tbsp olive oil + ½ cup olives | 4 oz pork chop + 2 cup sautéed kale + 1 tbsp ghee | 1 oz pumpkin seeds + 1 tbsp dark chocolate (70 %) |
| Wed | 3 egg whites + 1 whole egg + 1 tbsp avocado + 1 tbsp chia seeds + 1 tbsp olive oil | 5 oz sardines + 2 cup mixed veg + 1 tbsp olive oil + ½ cup cauliflower mash | 5 oz turkey breast + 2 cup roasted Brussels sprouts + 1 tbsp butter | 1 oz almonds + 1 tbsp blueberries |
| Thu | 2 scoops whey + 1 tbsp MCT oil + ½ cup frozen raspberries | 6 oz beef strips + 2 cup mixed veg + 1 tbsp coconut oil + ½ cup radish | 6 oz cod + 2 cup sautéed spinach + 1 tbsp olive oil + 1 tbsp pesto | 1 oz walnuts + 1 tbsp pumpkin puree |
| Fri | 3 eggs + 1 oz cheese + 1 tbsp butter + 1 cup kale smoothie (no fruit) | 4 oz shrimp + 2 cup mixed veg + 1 tbsp butter + ½ cup avocado | 6 oz bison + 2 cup roasted zucchini + 1 tbsp olive oil | 1 oz cashews + 1 tbsp unsweetened cocoa powder |
| Sat (Cyclic carbs) | 3 eggs + 1 cup oats (cooked with almond milk) + 1 tbsp butter + ½ cup berries | 5 oz grilled chicken + 1 cup sweet potato + 1 tbsp butter + 2 cup mixed veg | 6 oz salmon + 1 cup quinoa (cooked) + 1 tbsp olive oil + 2 cup veg | 1 oz pistachios + 1 tbsp dark chocolate |
| Sun (5:2) | 1 cup bone broth + 1 tbsp MCT oil + 1 tbsp collagen | 1 cup vegetable soup (low‑carb) + ½ cup olives | 2 oz cottage cheese + 1 tbsp olive oil + 1 cup cucumber slices | 1 oz hemp seeds + 1 tbsp unsweetened almond butter |
Macro Tracking:
- Use Cronometer to hit target protein > 2 g/kg, keep net carbs < 30 g on low‑carb days, > 100 g on cyclic days.
- Ensure ≥ 30 g fiber (mostly from leafy veg, cruciferous, seeds).
5.4 Micronutrient “Safety Net”
| Micronutrient | Target Dose | Food Sources | Supplement if Needed |
|---|---|---|---|
| Vitamin D₃ | 5,000 IU (baseline) → adjust per 25‑OH‑D | Fatty fish, egg yolk, fortified foods | D₃ capsule (if < 40 ng/mL). |
| Vitamin K₂ | 100 µg | Natto, fermented cheese | MK‑7 supplement. |
| Magnesium | 300‑500 mg | Pumpkin seeds, almonds, leafy greens | Glycinate + Threonate combo. |
| Zinc | 30 mg | Oysters, beef, pumpkin seeds | Zinc picolinate (if plasma < 70 µg/dL). |
| Selenium | 200 µg | Brazil nuts (1‑2 nuts) | Selenium supplement (if < 120 µg/L). |
| Vitamin C | 500‑1,000 mg | Citrus, bell peppers | Ester‑C (if < 70 µmol/L). |
| Vitamin E | 200 IU | Almonds, spinach | Mixed tocopherols. |
| Omega‑3 (EPA/DHA) | 2 g | Wild salmon, sardines, algae oil | High‑purity triglyceride fish oil. |
| Probiotic | 1 × 10¹⁰ CFU (multi‑strain) | Fermented foods | Capsule if low diversity. |
6️⃣ Exercise Blueprint – Strength, HIIT, Recovery
6.1 Weekly Structure (Phase 1‑3)
| Day | Primary Focus | Session (≈ 60‑90 min) | Key Metrics |
|---|---|---|---|
| Mon | Upper‑Body Strength | 5 × 5 Bench Press, Overhead Press, Rows, Pull‑Ups, Dips (full‑body) | Load progression + RPE (6‑7). |
| Tue | HIIT + Mobility | 15‑min sprint intervals (30 s max effort / 90 s active recovery) + 20‑min mobility flow | Avg HR > 90 % max, HRV drop ≤ 5 ms. |
| Wed | Lower‑Body Strength | 5 × 5 Squat, Deadlift, Leg Press, Lunges, Calf Raises | Load progression + RPE (6‑7). |
| Thu | Light Cardio + Recovery | 30‑min low‑intensity bike/row + 20‑min foam‑roll + 10‑min yoga | Step count ≥ 7,000; Sleep “Readiness” ≥ 80 %. |
| Fri | Upper‑Body Strength (alternate) | Same as Mon but different variation (e.g., incline press, lat pulldown). | Load progression + RPE (6‑7). |
| Sat | HIIT + Cold Exposure | 10‑min Tabata (4 × 20 s sprint/10 s rest) + 5‑min cold shower + 10‑min red‑light therapy. | VO₂max trend + HRV recovery. |
| Sun | Rest / Active Recovery | 30‑min walk, 15‑min meditation, optional sauna (15 min). | Sleep quality, HRV baseline. |
Progression Rules (5 × 5)
- Week 1‑2: 5 sets of 5 reps at 70‑75 % 1RM.
- Week 3‑4: Add 2.5 % load each week (or +1 rep per set).
- Week 5‑8: 80‑85 % 1RM, keep 5‑set × 5‑rep, add a “Deload” week (reduce load 10 %).
- Week 9‑12: 85‑90 % 1RM, focus on “Hypertrophy” 4‑set × 8‑10 reps for 1‑2 lifts per week (e.g., bench press).
HIIT Protocol (e.g., “Sprint‑Interval”)
- Warm‑up: 5 min light jog + dynamic stretch.
- Intervals: 30 s all‑out effort (HR ≈ 90‑95 % max) → 90 s active recovery (walk/jog).
- Sets: 8‑10 rounds, total ≈ 12‑15 min.
- Cool‑down: 5 min stretch, breathing.
Recovery Add‑Ons
- Cold‑Water Immersion: 5‑10 min (5‑10 °C) after HIIT or strength sessions (or nightly).
- Sauna: 15‑20 min at 80‑90 °C (2‑3×/week) → post‑sauna rehydrate with 500 ml water + electrolytes.
- Compression Garments: 20‑30 min after training (optional).
- Active Recovery: 10‑15 min daily mobility (foam‑roll, band work).
VO₂max & HRV Tracking
- Apple Watch or Garmin provides VO₂max estimate; aim for +2‑3 % month‑over‑month.
- Oura/WHOOP gives nightly Readiness Score; target ≥ 80 % on training days, ≥ 90 % on rest days.
7️⃣ Stress & Cognitive Resilience Toolbox
| Technique | Frequency | How to Implement | Metrics |
|---|---|---|---|
| HRV‑Guided Breathing | 5‑min morning & 5‑min evening | Use HRV4Training app; inhale 5 sec, hold 2 sec, exhale 5 sec → repeat. | HRV (RMSSD) baseline > 50 ms. |
| Neurofeedback (Muse) | 10‑min daily (preferably before bed) | Set goal for Alpha (8‑12 Hz) or “Calm” state; visualize waves. | Session score ≥ 80 % “Calm”. |
| Meditation / Mindfulness | 10‑15 min (guided) | Use Insight Timer or Calm; focus on breath, body scan. | Subjective stress rating ↓ 1‑2 points. |
| Cold Exposure | Daily 5‑min cold shower (or 2‑min ice bath) | End shower with 30 sec cold burst; breath control. | ↑ HRV post‑cold (Δ + 5‑10 ms). |
| Heat Therapy (Sauna) | 2‑3×/week, 15‑20 min | Use infrared sauna; hydrate + electrolytes. | ↑ HRV post‑sauna, ↑ endothelial function. |
| Sleep Hygiene | Every night | Dim lights 2 h before bed, blue‑light blockers, consistent 22:00‑07:00 window. | ≥ 85 % deep sleep, ≤ 15 min latency. |
| Cognitive Training | 15‑20 min daily | Anki (spaced‑repetition), Lumosity/Elevate (memory, processing speed). | 1‑2 % improvement in daily recall tasks. |
| Nootropic Stack (Midday) | 30‑45 min post‑lunch | L‑theanine 200 mg + caffeine 200 mg → 1 g citicoline + 300 mg piracetam. | 2‑3 % boost in reaction time; monitor jitteriness. |
| Adaptive Stress Hormone Regulation | 2× day (AM & PM) | Rhodiola 200 mg + Ashwagandha 300 mg (if cortisol > 15 µg/dL). | ↓ cortisol by 10‑15 % after 4 weeks. |
Data Loop:
- Record HRV (RMSSD) each morning.
- Track neurofeedback “Calm” score.
- Log subjective stress (0‑10) before/after interventions.
- Adjust dosage of adaptogens based on cortisol trend.
8️⃣ Advanced Longevity Interventions – “Hallmark Targeting”
| Intervention | Dose | Timing | Frequency | Biomarker Target | Monitoring |
|---|---|---|---|---|---|
| Rapamycin | 5 mg (or 1 mg for sensitive) | With dinner | Mon‑Thu‑Sat (Phase 2) | ↓ IGF‑1, ↑ autophagy markers (p‑62) | CBC, LFTs, fasting glucose, lipid panel q‑monthly. |
| Metformin | 500 mg | AM & PM (with meals) | Daily | ↓ fasting glucose, ↓ insulin, ↑ AMPK activation | Fasting glucose, HbA1c q‑month. |
| Berberine | 500 mg | AM & PM | Daily | Similar to metformin; synergy | Same labs. |
| Senolytics (D+Q) | Dasatinib 100 mg + Quercetin 100 mg | 2 days in a row (e.g., Day 28) | Monthly | ↓ senescent cell markers (p16^INK4a) | Blood flow cytometry (optional). |
| NAD⁺ Boosters | NR 250 mg + NMN 100 mg | Morning | Daily | ↑ NAD⁺ levels, improved mitochondrial function | NAD⁺ assay (optional), blood lactate recovery. |
| Urolithin A | 500 mg | Evening | Daily | ↑ mitophagy, improved muscle endurance | Muscle performance tests (e.g., 1‑RM). |
| Resveratrol | 500 mg | Evening | Daily | SIRT1 activation, anti‑inflammatory | CRP, IL‑6 trend. |
| Spermidine | 1 mg | Evening | Daily | Autophagy, neuro‑protection | Plasma spermidine (optional). |
| Photobiomodulation (Red Light) | 660 nm + 850 nm, 10 min | Morning or pre‑workout | Daily | ↑ mitochondrial ATP, skin collagen | No direct labs; subjective energy. |
| HBOT (Hyperbaric O₂) | 2 ATA, 30 min | 2‑3 × /week (post‑strength) | Phase 3 | ↑ stem‑cell mobilization, neuro‑plasticity | No routine labs; monitor ear pressure tolerance. |
| Cryotherapy | Whole‑body 3 min, -110 °C | Post‑HIIT or after strength | 1‑2 × /week | ↑ cold‑induced catecholamines, anti‑inflammatory | HRV rebound, cortisol. |
| Low‑dose Aspirin | 81 mg | Evening | Daily (if no bleeding risk) | ↓ platelet aggregation, cardiovascular risk | Platelet function test q‑3 months. |
Safety & Medical Checks
- Baseline Labs (Week 0): CBC, CMP, fasting glucose, HbA1c, lipid panel, CRP, IL‑6, DHEA‑S, cortisol (AM), 25‑OH‑D, Vitamin B12, folate, magnesium, zinc, selenium, thyroid panel, liver enzymes, kidney function, fasting insulin.
- Month‑3 Labs: Repeat all above plus NAD⁺ (if available), telomere length (optional), senescent cell markers (p16^INK4a).
- Medical Clearance: Rapamycin, metformin, berberine, D+Q, aspirin – must be cleared by a physician (especially if on anticoagulants, liver/kidney disease).
9️⃣ Wearable & Data Integration – “The Longevity Dashboard”
| Device | Primary Metrics | Frequency | How to Use |
|---|---|---|---|
| Oura Ring | Sleep stages, HRV, Readiness, temperature | Nightly | Set “Sleep Goal” ≥ 8 h; adjust training load if Readiness < 70 %. |
| WHOOP/Strap | Strain, Recovery, HRV, Sleep | Continuous | Use “Strain Coach” to avoid over‑training; aim for 70‑80 % recovery before next HIIT. |
| Apple Watch Series 8 | VO₂max, HR zones, ECG, step count | Continuous | Track “Active Calories” vs “Rest Calories”; calibrate VO₂max monthly. |
| Dexcom G6 CGM | Real‑time glucose, ketones (via sensor) | Continuous | Verify fasting glucose < 80 mg/dL, postprandial < 100 mg/dL; use data to fine‑tune carb timing. |
| Smart Scale (Withings Body+) | Weight, BF%, muscle mass, BMI | Weekly | Adjust protein/fat intake if BF% rises > 1 %/mo. |
| HRV4Training App | RMSSD, HF, LF | Daily morning | Set HRV target; if drop > 10 ms, consider active recovery or reduce load. |
| Muse Headband | Neurofeedback “Calm” score, EEG patterns | Daily (pre‑bed) | Use to train vagal tone; aim for > 80 % “Calm” after 2 weeks. |
| Cronometer | Macro & micronutrient intake | Daily | Ensure > 95 % of RDA for all vitamins/minerals. |
| Lab Results Tracker (Notion) | Blood biomarkers, supplement log | Monthly | Create a “Trend Table” for each marker; flag any > 10 % deviation. |
Weekly Review Workflow
- Monday Morning: Log HRV, CGM glucose, step count, sleep readiness.
- Mid‑Week (Wednesday): Review training load (WHOOP strain) vs recovery; adjust next day’s HIIT intensity.
- Friday Evening: Update food diary, supplement compliance, mood stress rating.
- Sunday Night: Review all metrics in Notion dashboard; note any anomalies (e.g., HRV drop > 15 ms, fasting glucose > 90 mg/dL).
- Adjust: If any metric deviates beyond set thresholds, modify diet (carb timing), reduce training load, or pause rapamycin/ D+Q for 2 days.
10️⃣ Sample 3‑Month “Day‑by‑Day” Calendar (Weeks 1‑12)
Below is a template you can copy into a spreadsheet. Adjust the exact days of rapamycin, D+Q, and carb‑re‑feed based on your schedule.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Strength Upper (5×5) – Rapamycin 5 mg | HIIT + Mobility | Strength Lower (5×5) | Light Cardio + Recovery | Strength Upper (alternate) – Rapamycin 5 mg | HIIT + Cold Shower | Rest + Sauna (15 min) |
| 2 | Strength Upper (deload) – Rapamycin off | HIIT + Mobility | Strength Lower (deload) | Light Cardio + Recovery | Strength Upper (deload) – Rapamycin off | HIIT + Red‑Light (10 min) | Rest + Meditation |
| 3 | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold Shower | Rest + Sauna |
| 4 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Red‑Light + D+Q (Day 28) | Rest + Meditation |
| 5 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (Mon‑Thu‑Sat) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Sauna |
| 6 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Meditation |
| 7 | 24‑h Fast (Mon) – No rapamycin | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Sauna |
| 8 | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Meditation |
| 9 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light + D+Q (Day 56) | Rest + Sauna |
| 10 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (Mon‑Thu‑Sat) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light | Rest + Meditation |
| 11 | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin off | HIIT + Cold + Red‑Light | Rest + Sauna |
| 12 | Strength Upper (load ↑ 2.5 %) – Rapamycin on (final) | HIIT + Mobility | Strength Lower (load ↑ 2.5 %) | Light Cardio + Recovery | Strength Upper (load ↑ 2.5 %) – Rapamycin on | HIIT + Cold + Red‑Light + HBOT (2×) | Rest + Final Review + Lab Draw |
Key: “Load ↑ 2.5 %” = increase bar weight by 2.5 % (or add 1 rep) each week. “Rapamycin on/off” follows the 2‑week cycle (on Mon‑Thu‑Sat, off Tue‑Fri‑Sun). “D+Q” occurs on Day 28 and Day 56. “HBOT” optional, schedule 2 sessions in Week 12.
11️⃣ Lab & Biomarker Monitoring Schedule
| Timepoint | Tests | Rationale |
|---|---|---|
| Baseline (Week 0) | CBC, CMP, fasting glucose, HbA1c, lipid panel, CRP, IL‑6, fasting insulin, 25‑OH‑D, B12, folate, magnesium, zinc, selenium, thyroid (TSH, free T4), cortisol (AM), DHEA‑S, NAD⁺ (optional), telomere length (optional). | Establish baseline, detect hidden deficiencies, set dosing thresholds. |
| Month 1 | Same + repeat NAD⁺ (if measured), add fasting ketone (β‑HB) via blood test. | Check early response to diet & supplements. |
| Month 2 | Same + add senescent cell markers (p16^INK4a) if available, repeat rapamycin safety labs (ALT/AST, creatinine). | Verify rapamycin tolerance, early autophagy signals. |
| Month 3 | Full repeat + optional DNA methylation age (e.g., Horvath clock), telomere length (if measured), comprehensive metabolic panel, and post‑intervention labs for rapamycin, D+Q, metformin. | Evaluate long‑term impact, adjust future regimen. |
Interpretation Guidelines (approx.)
- Fasting glucose: < 80 mg/dL → good insulin sensitivity; > 90 mg/dL → consider adjusting carbs or metformin dose.
- HbA1c: < 5.5 % is excellent; 5.5‑5.7 % is optimal; > 5.7 % → intensify fasting or consider metformin.
- CRP/IL‑6: < 1 mg/L ideal; > 2 mg/L may indicate inflammation → boost omega‑3, curcumin, vitamin D.
- NAD⁺: > 50 µM (serum) is target; if low, increase NR/NMN or add urolithin A.
- IGF‑1: Aim for 100‑150 ng/mL (mid‑range) – rapamycin may lower it; monitor for catabolism.
- DHEA‑S: 300‑500 µg/dL (male) – low may suggest need for adaptogens.
Safety Flags (stop or consult physician):
- ALT/AST > 2× ULN, Creatinine > 1.5 × baseline, fasting glucose > 120 mg/dL, severe fatigue, GI distress, allergic reaction, mood swings, excessive bleeding (aspirin).
12️⃣ Practical “Implementation Checklist” (Copy‑Paste into Notion/Google Sheet)
| Category | Daily Action | Frequency | Notes |
|---|---|---|---|
| Hydration & Electrolytes | 2 L water + ½ tsp sea‑salt + ¼ tsp potassium citrate | Daily | Adjust on high‑intensity days (+ 200 ml). |
| Sunlight | 10‑15 min natural light (no sunglasses) | Morning | Align with circadian rhythm. |
| Supplement Morning | Vitamin D₃, K₂, Omega‑3, Mg‑glycinate, PQQ, NR + NMN | Daily | Set alarm for 07:00. |
| Supplement Midday | CoQ10, L‑carnitine, Alpha‑GPC, Rhodiola, Vitamin C | Daily | Take with lunch. |
| Supplement Evening | Spermidine, Resveratrol, Curcumin, Mg‑threonate, Melatonin (if needed), Probiotic | Daily | Take with dinner. |
| Rapamycin | 5 mg capsule | Mon‑Thu‑Sat (2‑week on/off) | Check liver enzymes monthly. |
| D+Q | 100 mg dasatinib + 100 mg quercetin | Day 28 & Day 56 | Use with food; monitor blood pressure. |
| Metformin/Berberine | 500 mg each | AM & PM | Keep with meals; watch GI tolerance. |
| Exercise | Strength (5×5) + HIIT (2×/wk) + Mobility (daily) | As per weekly schedule | Log sets, reps, RPE. |
| Cold Exposure | 5‑min cold shower or ice bath | Daily (or post‑HIIT) | Use timer; breathe steadily. |
| Sauna | 15‑20 min IR sauna | 2‑3×/wk | Hydrate + electrolytes. |
| Red Light | 10‑min forehead + 10‑min lower back | Daily | Use 660 nm + 850 nm device. |
| Neurofeedback | Muse 10‑min session | Daily (pre‑bed) | Aim for “Calm” > 80 %. |
| HRV Breathing | 5‑min guided breathing | Morning & Evening | Use HRV4Training. |
| Cognitive Training | Anki + Lumosity | Daily 15‑20 min | Focus on spaced‑repetition. |
| Sleep | 7‑9 h, dark room, 22:00‑07:00 window | Nightly | Aim ≥ 85 % deep sleep. |
| Data Logging | Enter HRV, CGM, step count, sleep, mood | Every morning | Review trends weekly. |
| Lab Review | Upload results, note changes | Monthly | Adjust supplement stack. |
| Safety Check | Review any side‑effects, med interactions | Weekly | Stop rapamycin/D+Q if labs abnormal. |
13️⃣ How to Personalize & Iterate
- Start with Baseline Labs – If any values are outside normal range, prioritize correcting those (e.g., vitamin D, iron).
- Adjust Fasting Windows – If HRV drops > 10 ms or fasting glucose > 90 mg/dL, shorten the fast or add a “carb‑re‑feed” day.
- Fine‑Tune Rapamycin – If you notice muscle soreness, fatigue, or liver enzymes rise, reduce dose to 1 mg or pause 2 weeks.
- Modify HIIT Load – WHOOP strain > 85 % for 2 consecutive days → drop HIIT to 1 ×/week or reduce interval length.
- Neurofeedback Goals – If “Calm” score stays < 70 % after 3 weeks, add an extra 5‑min breathing session or increase adaptogen dose.
- Supplement Cycling – After month 2, if you have no side‑effects, you can move rapamycin to a continuous low‑dose (e.g., 1 mg 3×/week) if you want a more stable mTOR inhibition.
Data‑Driven Decision Tree (Simplified)
If HRV drop >10ms AND fasting glucose >90mg/dL → Reduce fasting window (e.g., 14:10) + add 20g carbs pre‑HIIT.
If ALT/AST >2×ULN → Stop rapamycin for 2 weeks, re‑test.
If IGF‑1 <100ng/mL AND muscle loss >2% → Increase protein to 2.5g/kg, add creatine 5g daily.
If DHEA‑S <300µg/dL → Add Ashwagandha 300mg morning + evening.
If CRP >2mg/L → Increase Omega‑3 to 3g, add curcumin 500mg, consider intermittent fasting longer (e.g., 18:6).
If NAD⁺ <50µM → Increase NR/NMN dose (300mg/150mg) or add urolithin A.
14️⃣ Expected Outcomes (Evidence‑Based Benchmarks)
| Metric | Expected Change (by end of month 3) | Supporting Evidence |
|---|---|---|
| Fasting Glucose | ↓ 10‑15 mg/dL (≈ 5‑10 % improvement) | Ketogenic + rapamycin + metformin synergy. |
| HbA1c | ↓ 0.2‑0.3 % | Low‑carb + intermittent fasting. |
| CRP | ↓ 15‑30 % | Omega‑3, curcumin, vitamin D, fasting. |
| VO₂max | ↑ 2‑3 % (or + 2 ml/kg/min) | HIIT + mitochondrial boosters (PQQ, urolithin A). |
| Lean Body Mass | ↑ 1‑2 % (≈ 0.5‑1 kg) | 5 × 5 strength + creatine + adequate protein. |
| Sleep Deep % | ↑ 10‑15 % | Red‑light, magnesium threonate, consistent schedule. |
| HRV (RMSSD) | ↑ 5‑10 ms | HRV breathing, cold exposure, adaptogens. |
| NAD⁺ Levels | ↑ 30‑50 % (if measured) | NR/NMN daily, urolithin A, fasting. |
| Senescent Cell Markers | ↓ 10‑20 % (if measured) | D+Q senolytics. |
| Cognitive Speed | ↑ 2‑5 % (reaction time) | L‑theanine + caffeine + citicoline + training. |
| Blood Pressure | ↓ 5‑10 mmHg (if hypertensive) | Rapamycin, weight loss, sodium restriction. |
Individual results vary; re‑test labs to confirm.
15️⃣ Safety & Contra‑Indication Quick Reference
| Intervention | Red Flags | When to Pause/Stop |
|---|---|---|
| Rapamycin | ALT/AST > 2×ULN, creatinine ↑, severe fatigue, infections, wound healing issues | Stop immediately; consult physician. |
| Metformin | GI upset, lactic acidosis risk (renal impairment, severe liver disease) | Reduce dose or stop; monitor renal function. |
| Berberine | Hypoglycemia, drug interactions (warfarin, cyclosporine) | Stop if on anticoagulants; monitor glucose. |
| Senolytics (D+Q) | Blood pressure spikes, nausea, bruising, platelet count changes | Stop if any adverse event; re‑test CBC. |
| High‑dose Vitamin D | Hypercalcemia (calcium > 10.5 mg/dL) | Reduce dose; monitor calcium. |
| Cold Exposure | Frostbite, cardiovascular stress (e.g., uncontrolled hypertension) | Limit to 5‑min, avoid if heart condition. |
| Sauna | Dehydration, low blood pressure, recent illness | Hydrate, limit sessions if feeling dizzy. |
| HBOT | Ear pressure injury, claustrophobia, uncontrolled diabetes | Contraindicated for uncontrolled hypertension or severe COPD. |
| Neurofeedback (Muse) | Seizure risk (if epileptic) | Avoid if seizure history. |
Always have a qualified clinician review labs before starting rapamycin, senolytics, or any prescription‑level intervention.
16️⃣ Final “Launch” Checklist (Day 0)
- Medical Clearance – Obtain physician approval for rapamycin, metformin, D+Q.
- Lab Order – Baseline CBC, CMP, lipid, CRP, IL‑6, fasting insulin, 25‑OH‑D, B12, magnesium, zinc, selenium, cortisol, DHEA‑S.
- Device Setup – Install Oura app, WHOOP strap, Apple Watch, Dexcom CGM, Muse headband. Calibrate all.
- Nutrition Prep – Stock high‑quality protein (grass‑fed beef, wild fish), low‑glycemic veggies, MCT oil, electrolyte powders, probiotic capsules.
- Supplement Procurement – Order NR/NMN, PQQ, CoQ10 ubiquinol, Spermidine, Resveratrol, Curcumin, Ashwagandha, Rhodiola, adaptogens. Verify batch quality.
- Exercise Gear – Set up squat rack, barbell, dumbbells, kettlebell, resistance bands, foam roller.
- Cold/Hot Therapy Gear – Ice bath tub or cold shower adapter, infrared sauna access.
- Digital Dashboard – Create Notion page with sections: Daily Log, Weekly Review, Lab Tracker, Supplement Cycle, Exercise Plan.
- Sleep Environment – Install blackout curtains, set thermostat to 18‑20 °C, use blue‑light blockers after 20:00.
- Mindset Prep – Write a 3‑month goal statement (e.g., “Increase VO₂max by 5 % and reduce fasting glucose by 12 mg/dL”).
Now you have a full‑featured, data‑driven, cutting‑edge longevity plan that can be executed over the next 12 weeks.
TL;DR Action Summary
| Pillar | What to Do | When |
|---|---|---|
| Diet | 16:8 IF + targeted carbs + cyclic keto; 30‑40 g protein per meal; electrolytes daily | Every day |
| Supplements | Morning: D₃, K₂, Omega‑3, Mg‑glycinate, PQQ, NR+NMN. Midday: CoQ10, L‑carnitine, Alpha‑GPC, Rhodiola, Vitamin C. Evening: Spermidine, Resveratrol, Curcumin, Mg‑threonate, Probiotic, Melatonin (if needed). Add rapamycin (5 mg Mon‑Thu‑Sat), D+Q (monthly), Metformin/Berberine (daily). | Daily (with timing as above) |
| Exercise | 5 × 5 strength 3×/wk + HIIT 2×/wk + daily mobility + weekly cold/heat + weekly sauna/HBOT | Structured weekly |
| Stress/Cognitive | HRV breathing 5 min AM/PM, Muse neurofeedback 10 min nightly, meditation 10 min, adaptogens (Rhodiola, Ashwagandha) | Daily |
| Wearables | Oura, WHOOP, Apple Watch, Dexcom, smart scale | Continuous |
| Testing | Labs baseline → month 1 → month 2 → month 3; monitor glucose, HRV, VO₂max, body comp. | Every month |
| Adjustments | Based on HRV, glucose, labs, performance; tweak fasting, load, supplement cycles. | Weekly review |
Follow the template, keep meticulous logs, and iterate. Within three months you should see measurable improvements in metabolic health, physical strength, sleep quality, and cognitive sharpness—while also moving the needle on the molecular hallmarks of aging.
Good luck, stay data‑driven, and remember: safety first!
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.
Vote
12 of 19