Advanced Longevity Plan (Biohacker)

Here's a comprehensive 3-month longevity optimization plan:

MONTH-BY-MONTH BREAKDOWN

Month 1: Foundation Building

• Focus: Establishing baseline metrics and core habits
• Key areas: Diet adaptation, basic supplementation, exercise introduction

Month 2: Protocol Intensification

• Focus: Optimizing interventions and increasing complexity
• Key areas: Advanced fasting, supplementation cycling, training progression

Month 3: Fine-tuning & Integration

• Focus: Personalization and optimization
• Key areas: Advanced biohacking techniques, protocol adjustments

DETAILED PROTOCOLS

1. NUTRITION FRAMEWORK

Baseline Diet:

• Modified cyclical ketogenic diet
• 5 days keto (75% fat, 20% protein, 5% carbs)
• 2 days moderate carb (40% fat, 30% protein, 30% clean carbs)

Fasting Protocol: Week 1-2: 16/8 daily intermittent fasting Week 3-8: Add one 24-hour fast weekly Week 9-12: Add one 72-hour fast monthly

2. SUPPLEMENT STACK

Daily Core Stack:

• NMN (500mg, morning)
• Resveratrol (500mg with fat, morning)
• CoQ10 (200mg with fat, morning)
• Magnesium Complex (400mg, evening)
• Vitamin D3/K2 (5000IU/100mcg, morning)
• Omega-3 (2g EPA/DHA, split doses)

Cycling Supplements: Week 1-4:

• Lion's Mane (1g, morning)
• Alpha-GPC (300mg, morning)

Week 5-8:

• Berberine (500mg before meals)
• PQQ (20mg, morning)

Week 9-12:

• Spermidine (1mg, evening)
• C60 in olive oil (1ml, morning)

3. EXERCISE PROTOCOL

Strength Training (3x/week):

• Monday: Upper body focus
• Wednesday: Lower body focus
• Friday: Full body integration

HIIT (2x/week):

• Tuesday: Tabata intervals (4 minutes)
• Saturday: Zone 2 cardio (45 minutes)

Recovery:

• Sunday: Active recovery (walking, light stretching)
• Daily mobility work (15 minutes)

4. SLEEP OPTIMIZATION

Protocol:

• 8-hour sleep window
• Bedroom temperature: 65°F/18°C
• Complete darkness
• No blue light 2 hours before bed

Tracking:

• Oura Ring for sleep metrics
• HRV monitoring
• Sleep cycles and deep sleep percentage

5. STRESS MANAGEMENT

Daily Practices:

• Morning meditation (20 minutes)
• HRV breathing exercises (10 minutes)
• Cold exposure (starting 30 seconds, building to 3 minutes)
• Sauna sessions (3x/week, 20 minutes)

6. BIOMARKER TRACKING

Weekly Measurements:

• Blood glucose (fasting)
• Ketones
• Blood pressure
• HRV
• Weight/body composition

Monthly Labs:

• Complete blood count
• Comprehensive metabolic panel
• Inflammatory markers (CRP, IL-6)
• Hormones (Testosterone, DHEA, Cortisol)

7. TECHNOLOGY INTEGRATION

Wearables:

• Continuous glucose monitor
• HRV monitor
• Sleep tracker
• Activity tracker

Apps:

• Zero for fasting
• HRV4Training
• Cronometer for nutrition

8. ENVIRONMENTAL OPTIMIZATION

• Air purification system
• Red light therapy (10 minutes AM, 10 minutes PM)
• EMF mitigation
• Structured water filtration

WEEKLY SCHEDULE EXAMPLE

Monday:

• 5am: Wake up
• 5:30am: Cold exposure
• 6am: Meditation
• 7am: Breakfast (if not fasting)
• 12pm: Strength training
• 7pm: Red light therapy
• 10pm: Sleep

[Continue similar detailed scheduling for each day]

PROGRESSION METRICS

Track weekly:

• Energy levels (1-10 scale)
• Mental clarity
• Physical performance
• Sleep quality
• Stress resilience

ADAPTATION GUIDELINES

1. If experiencing negative effects:

• Reduce intervention intensity
• Return to previous successful protocol
• Gradually reintroduce elements

2. If plateauing:

• Increase intervention intensity
• Add new protocol element
• Modify timing/frequency

3. Success indicators:

• Improved biomarkers
• Enhanced subjective well-being
• Better physical performance
• Increased cognitive function

This plan should be customized based on:

• Individual baseline health status
• Genetic factors
• Personal goals
• Lifestyle constraints
• Medical supervision requirements

Remember to:

• Start gradually
• Monitor responses
• Adjust as needed
• Document everything
• Consult healthcare providers before starting