Here is a comprehensive, cutting-edge 3-Month Longevity Optimization Plan tailored for an advanced biohacker aiming to enhance lifespan, healthspan, physical performance, and cognitive function. This plan integrates emerging scientific evidence, advanced tools and wearables, and strategic interventions across multiple domains.

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🔬 3-Month Longevity & Performance Optimization Plan

👤 Target Audience

Advanced biohacker (30–50 years old) in good health, seeking to optimize biomarkers of aging, physical performance, cognitive resilience, and stress adaptation.

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🧬 PHILOSOPHY & CORE PILLARS

1. Cellular Health & Mitochondrial Optimization
2. Metabolic Flexibility & Inflammation Reduction
3. Hormetic Stress + Recovery Balance
4. Cognitive Enhancement & Neuroprotection
5. Biometric Tracking & Personalized Feedback Loop

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📅 PHASE STRUCTURE (Each Month Builds on the Last)

Month	Focus	Strategy
1	Baseline Reboot	Detox, base metrics, metabolic switch
2	Optimization	Stack layering, stress training, peak performance
3	Longevity Deep Dive	Autophagy, stem cell activation, senescent cell clearance

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🔍 BASELINE TESTING (Week 0)

Prior to starting:

• Blood Work:

  • Complete Blood Count (CBC), CMP, hs-CRP, HbA1c, Fasting Insulin, Lipid Panel, ApoB, Homocysteine, Vitamin D, Omega-3 Index
  • Hormones: Testosterone (free/total), Estradiol, DHEA-S, Cortisol (AM), IGF-1
  • Inflammatory Markers: IL-6, TNF-α
  • Longevity: DNA methylation clock (e.g., TruDiagnostic), telomere length

• Microbiome & Gut Health: Viome or Onegevity

• Wearables Setup:

  • WHOOP 4.0 or Oura Ring Gen 3 (HRV, sleep, recovery)
  • Levels (continuous glucose monitoring)
  • Lumen or Biosense (ketone & metabolic flexibility tracking)
  • Apollo Neuro (stress modulation)

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🧪 SUPPLEMENT STACKS (With Cycling)

🔹 Core Daily Longevity Stack

Supplement	Dosage	Timing	Notes
NMN (Nicotinamide Mononucleotide)	500 mg	AM, fasted	Supports NAD+ levels
Trans-Resveratrol	250–500 mg	AM, with fat	Synergistic with NMN
Fisetin	1.5 g/day	2 days/month (Month 3)	Senolytic; take with fat
Spermidine	1–3 mg	PM	Autophagy, mitochondrial function
Astaxanthin	12 mg	AM, with food	Mitochondrial antioxidant
Curcumin (Theracurmin or BCM-95)	500–1000 mg	AM/PM	Anti-inflammatory, neuroprotective
Magnesium L-Threonate	1–2 g	PM	Brain bioavailability
L-Theanine	200 mg	PM or with coffee	Calming, promotes alpha waves
Creatine Monohydrate	5 g	AM/Post-workout	Brain + muscle energy
Omega-3s (EPA:DHA 2:1)	2–3 g	AM	Cardiovascular & cognitive
Probiotics (cycling strains)	Varies	AM	Rotate monthly
Vitamin D3 + K2	5000 IU + 180 mcg	AM	Immune, calcium metabolism
Berberine or Metformin (if CGM shows glucose issues)	500 mg	PM	Metabolic control; cycle monthly

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🔁 Cycling Protocols

• Fisetin + Quercetin (Senolytic): 2-day protocol once a month (Days 1-2 of Month 3)
• Rapamycin (if physician-monitored): 5–10 mg/week (1 day/week)
• Ashwagandha / Rhodiola (adaptogens): 2 weeks on, 1 week off
• Lion's Mane / Bacopa: 5 days on, 2 days off (nootropic cycling)

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🥑 DIETARY STRATEGY

🔹 Month 1: Metabolic Reset (Modified Ketogenic + Intermittent Fasting)

• Macronutrient split: 70% fat, 20% protein, 10% carbs (~30–50g net carbs)
• Feeding window: 16:8 (fasting 16 hours/day)
• Target: Nutritional ketosis (ketones 0.8–1.5 mmol/L)
• Nutrition: Grass-fed meats, wild fish, olive oil, avocado, cruciferous vegetables, fermented foods
• Supplements: Electrolytes (Na, K, Mg)

🔹 Month 2: Metabolic Flexibility + Fasting Mimicking Diet (FMD)

• Cycle in FMD (Valter Longo style): 5 days, once per month
• Alternate Intermittent Fasting with Time-Restricted Eating: 18:6, 20:4, or 24h fast 1x/week
• Reintroduce carbs post-FMD: Sweet potatoes, berries, legumes

🔹 Month 3: Autophagy & Stem Cell Activation

• 48-hour fast at end of month (with electrolytes)
• Cycle back to low-carb for 5 days post-fast
• Refeed with high-protein/high-nutrient density to stimulate mTOR, IGF-1 rebound

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🏋️ EXERCISE PROGRAM (PERIODIZED)

🔹 Weekly Breakdown

Type	Frequency	Duration	Focus
Strength Training	3x/week	45–60 min	Compound lifts, hypertrophy, low-rep
HIIT / Sprint Intervals	2x/week	20–25 min	Mitochondrial biogenesis
Zone 2 Cardio	2x/week	45–60 min	Fat oxidation, longevity
Mobility / Yoga	2x/week	30 min	Injury prevention, flexibility
Walking / NEAT	Daily	>10,000 steps	Low-intensity movement

🔹 Sample Weekly Schedule

Day	AM	PM
Mon	Strength (Upper Body)	Sauna + Cold Plunge
Tue	Zone 2 Cardio (Biking)	Mobility / Stretch
Wed	HIIT (Sprints)	Red Light Therapy
Thu	Strength (Lower Body)	HRV Breathing
Fri	Zone 2 (Rowing)	Neurofeedback
Sat	Strength (Full Body)	Cold Plunge
Sun	Yoga / Nature Walk	Rest, Journaling

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🧠 COGNITIVE STACK & NEUROHACKING

🔹 Targeted Nootropics

Nootropic	Dosage	Notes
Lions Mane	1000 mg	Neurogenesis (5 days on/2 off)
Alpha-GPC	300–600 mg	Acetylcholine precursor
Bacopa Monnieri	300 mg	Memory and learning
Phenylpiracetam (optional)	100–200 mg	Focus and fatigue (1–2x/week only)
Caffeine + L-Theanine	100 mg + 200 mg	Alertness without jitters
Nicotinamide Riboside	300 mg	Mitochondrial NAD+ support

🔹 Brain Training & Enhancement

• Neurofeedback: Use Muse or NeuroOptimal 3–4x/week
• Dual N-Back Training: 15 min/day (working memory)
• Transcranial Direct Current Stimulation (tDCS): 2–3x/week, under guidance

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🌬️ STRESS RESILIENCE & RECOVERY

🔹 Daily Practices

• HRV Training: 5–10 min/day using EliteHRV or HeartMath
• Breathwork: Wim Hof (AM), Box Breathing (PM)
• Cold Exposure: 3–5x/week (3–5 min @ 40–50°F)
• Sauna (Finnish or Infrared): 3–4x/week, 20–30 min @ 180°F
• Sleep Optimization:
  • Blue light blockers 2h before bed
  • Magnesium L-Threonate + Glycine PM
  • Room temp 65°F
  • Sleep mask + blackout curtains

🔹 Tracking Tools

• HRV (Oura or WHOOP): Target >80 ms baseline
• Sleep Score: >85 consistently
• RHR: <55 bpm
• Stress Score (Garmin, WHOOP): Downtrend over time

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🧬 ADVANCED INTERVENTIONS (Optional / Under Medical Supervision)

• Peptides:
  • BPC-157 (gut, soft tissue repair)
  • Epitalon (telomerase activation, 5 mg/day for 10 days every 3 months)
  • FOXO4-DRI (experimental, senescent cell clearance)
• Exosomes / PRP: Regenerative therapies
• Hyperbaric Oxygen Therapy (HBOT): 2x/week (60–90 min)
• NAD+ IV Therapy: Monthly

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📈 TRACKING & FEEDBACK

Weekly Review Dashboard

• Sleep (Oura)
• HRV trends
• Glucose variability (Levels)
• Ketone levels (Lumen or Biosense)
• Training load (WHOOP or Garmin)
• Subjective: Mood, libido, focus, recovery

Monthly Re-testing (Key Metrics)

• Fasting insulin, CRP, IGF-1, HRV, body composition (DEXA or InBody)

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🧩 LONGEVITY HABIT STACKING

• Morning Routine (AM):

  • Sunlight exposure + hydration + breathwork
  • Lumen breath test
  • Nootropic + mitochondrial stack
  • Journaling: Gratitude + HRV biofeedback

• Evening Routine (PM):

  • Sauna + cold plunge or Epsom salt bath
  • Magnesium stack
  • Low light, reading or meditation
  • Sleep tracking initialized

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🏁 OUTCOME TARGETS BY END OF 3 MONTHS

• ↓ CRP < 0.5 mg/L
• ↓ Insulin < 5 mIU/L
• ↑ HRV baseline (+15% from baseline)
• ↑ VO2 max
• ↓ Visceral adiposity
• ↑ Sleep efficiency > 90%
• ↑ NAD+ markers (if tested)
• ↑ Cognitive performance (reaction time, focus tests)
• ↑ DNA methylation age reversal (goal: -1 year)

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⚠️ SAFETY & ETHICAL DISCLAIMER

This is a high-performance, experimental protocol. It is essential to:

• Work with a longevity-focused physician or functional medicine provider
• Cycle and adapt based on feedback and biomarkers
• Listen to your body and avoid overtraining or over-supplementation

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This plan is a blueprint—a modular, data-driven system for optimizing longevity and performance. Customize based on your own biomarkers, genetics, and goals.

Let me know if you’d like a printable version or digital tracking sheet.