Advanced Longevity Plan (Biohacker)

Here is a comprehensive 3-month longevity plan for a biohacker aiming to optimize longevity, physical and cognitive performance:

Supplement Stack:

• Nicotinamide Riboside (NIAGEN) - 300mg daily
• Resveratrol - 500mg daily
• Pterostilbene - 50mg daily
• Metformin - 500mg 2x daily
• Vitamin D3 - 5,000 IU daily
• Omega-3 Fish Oils - 2,000mg daily
• Magnesium Glycinate - 400mg daily
• Zinc Picolinate - 30mg daily
• Ashwagandha - 500mg 2x daily
• Bacopa Monnieri - 300mg daily
• Lion's Mane Mushroom - 500mg 2x daily

Cycling:

• Rotate Resveratrol and Pterostilbene every 4 weeks
• Take 1 week off Metformin every 4 weeks

Diet:

• Ketogenic diet (75% fat, 20% protein, 5% carbs)
• Intermittent fasting - 16:8 protocol daily
• Incorporate 24-36 hour water fasts 1-2x per month
• Emphasize healthy fats (olive oil, avocado, nuts/seeds), low-glycemic vegetables, moderate protein

Wearables:

• Continuous glucose monitor (CGM) to track blood sugar levels
• Heart rate variability (HRV) tracker to monitor stress/recovery
• Sleep tracker to optimize sleep quality and quantity

Exercise:

• Strength training 3x/week (compound movements, progressive overload)
• HIIT cardio 2x/week (e.g. sprints, cycling, rowing)
• Low-intensity cardio 2-3x/week (brisk walking, easy cycling)
• Yoga/mobility work 2-3x/week for flexibility and recovery

Stress Resilience:

• Daily meditation and breathing exercises (e.g. box breathing)
• HRV biofeedback training 2-3x/week
• Neurofeedback sessions 1x/week
• Sauna/cold therapy 2-3x/week

This plan incorporates evidence-based strategies to support longevity, cognition, and physical performance. It should be customized and adjusted based on individual labs, genetics, and response. Consistent implementation is key for optimal results.