Comprehensive 3-Month Longevity Optimization Protocol

Initial Assessment Phase (Week 0)

Establish your baseline with these measurements before beginning:

• Blood Panel: Complete metabolic panel, lipid profile, inflammatory markers (hsCRP, IL-6), hormones (testosterone, estrogen, DHEA, cortisol), fasting glucose, HbA1c, insulin
• Biological Age Testing: Epigenetic testing (DNAge or TruAge)
• Body Composition: DEXA scan or at minimum bioimpedance analysis
• Performance Metrics: VO2 max, grip strength, functional movement screen
• Cognitive Baseline: Reaction time, working memory, and executive function tests (Cambridge Brain Sciences)
• Sleep Quality: One week of baseline sleep tracking
• Gut Microbiome: Comprehensive stool analysis

I. Supplement Protocol

Foundation Stack (Daily)

• Morning (with food):

  • High-quality multivitamin
  • Vitamin D3 (5,000 IU) + K2 (100mcg)
  • Omega-3 (2g EPA + 1g DHA)
  • CoQ10 (300mg ubiquinol form)
  • Curcumin (1,000mg with piperine)
  • NMN or NR (750mg) with Resveratrol (500mg)

• Midday:

  • Magnesium complex (200mg glycinate/malate)
  • Astaxanthin (12mg)
  • B-complex (active/methylated forms)

• Evening:

  • Magnesium threonate (140mg elemental)
  • Zinc (30mg as glycinate)
  • Glycine (3g)
  • Taurine (2g)

Cycling Compounds (Strategic Rotation)

• Cycle 1 (Weeks 1-3):

  • Berberine (500mg 2x daily with meals)
  • Quercetin (500mg daily)
  • PQQ (20mg daily)

• Cycle 2 (Weeks 5-7):

  • EGCG (500mg daily)
  • Rhodiola (400mg standardized to 3% rosavins, morning)
  • Alpha-Lipoic Acid (600mg daily)

• Cycle 3 (Weeks 9-11):

  • Gotu Kola (500mg daily)
  • Cistanche (500mg daily)
  • NAC (600mg daily)

• Senolytic Protocols (Weeks 4, 8, 12):

  • Fisetin (1,500mg) + Quercetin (1,000mg): Take for two consecutive days
  • Omit other cycling compounds during these weeks

Cognitive Enhancement Stack

• Daily:

  • Lion's Mane extract (2,000mg, 8:1 extract)
  • Alpha-GPC (300mg)
  • Bacopa Monnieri (450mg standardized to 55% bacosides)

• As needed (high performance days):

  • L-Theanine (200mg) with caffeine (100mg)
  • Tyrosine (1,000mg, morning, empty stomach)

II. Nutrition Protocol

Phase 1 (Weeks 1-4): Metabolic Flexibility Foundation

• Dietary Framework: Modified ketogenic (Mon-Fri), strategic carbohydrate refeeds (Sat)
• Macros: 70% fat, 25% protein, 5% carbs (weekdays) / 40% fat, 30% protein, 30% carbs (refeed)
• Fasting Protocol:
  • Daily: 16:8 intermittent fasting (eating window 12pm-8pm)
  • Weekly: One 24-hour fast (Sunday dinner to Monday dinner)
  • Week 4: 3-day fasting mimicking diet (ProLon or DIY version with 40% reduced calories, low protein)

Phase 2 (Weeks 5-8): Protein Cycling and Time Restriction

• Dietary Framework: Targeted ketogenic with carb timing
• Macros: Alternate between:
  • High Protein Days (4 days/week): 60% fat, 35% protein, 5% carbs
  • Low Protein Days (3 days/week): 80% fat, 15% protein, 5% carbs
• Fasting Protocol:
  • Advance to 18:6 fasting schedule (eating window 2pm-8pm)
  • Week 8: 72-hour water fast with electrolytes (medical supervision recommended)

Phase 3 (Weeks 9-12): Personalized Optimization

• Dietary Framework: Cyclical ketogenic with personalized carb threshold
• Macros: Based on CGM data and performance metrics from Phase 1-2
• Fasting Protocol:
  • Alternate between 16:8 and 20:4 fasting schedules
  • Week 12: Repeat fasting mimicking diet

Daily Nutritional Requirements

• Minimum Vegetable Intake: 8-10 servings (emphasize cruciferous and leafy greens)
• Protein Quality: Prioritize complete proteins with full amino acid profiles (30-50g leucine-rich protein per day)
• Phytonutrient Focus: Daily intake of polyphenol-rich foods (berries, olive oil, green tea, cacao)
• Hydration Protocol: Minimum 3L filtered water with 1/4 tsp high-quality salt per liter
• Specific Inclusions:
  • Prebiotic foods: Jerusalem artichoke, garlic, onions, leeks (daily)
  • Sulfur-rich foods: Eggs, garlic, onions, cruciferous vegetables (daily)
  • Omega-3 sources: Wild salmon, sardines, anchovies (3x weekly)
  • Polyphenol sources: Blueberries, pomegranate, green tea, dark chocolate (daily)

III. Exercise Protocol

Resistance Training (3-4 sessions/week)

• Monday: Upper Body Strength

  • Incline Bench Press: 4×5-6 (RPE 8)
  • Weighted Pull-ups: 4×5-6 (RPE 8)
  • Military Press: 3×6-8 (RPE 8)
  • Cable Rows: 3×6-8 (RPE 8)
  • Lateral Raises: 2×10-12 (RPE 7)
  • Tricep Extensions: 2×10-12 (RPE 7)

• Wednesday: Lower Body Strength

  • Barbell Squats: 4×5-6 (RPE 8)
  • Romanian Deadlifts: 4×6-8 (RPE 8)
  • Bulgarian Split Squats: 3×8-10 per leg (RPE 8)
  • Leg Extensions (slow eccentric): 2×10-12 (RPE 7)
  • Standing Calf Raises: 3×12-15 (RPE 8)
  • Weighted Planks: 3×30-60 seconds (RPE 8)

• Friday: Full Body Hypertrophy

  • Trap Bar Deadlifts: 3×8-10 (RPE 7)
  • Dumbbell Bench Press: 3×8-10 (RPE 7)
  • Front Squats: 3×8-10 (RPE 7)
  • Pull-ups or Lat Pulldowns: 3×8-10 (RPE 7)
  • Dips or Overhead Press: 3×8-10 (RPE 7)
  • Face Pulls: 2×12-15 (RPE 7)

• Saturday (optional): Recovery/Mobility/Accessory

  • Mobility flow (15 minutes)
  • Core circuit (3 rounds)
  • Light band work for shoulders/hips
  • Targeted hypertrophy for lagging body parts

Cardiovascular Training

• HIIT (2 sessions/week):

  • Tuesday: Sprint intervals on track/bike/rower

    • Weeks 1-4: 8×30s all-out with 90s recovery
    • Weeks 5-8: 10×30s all-out with 60s recovery
    • Weeks 9-12: 12×30s all-out with 60s recovery

  • Thursday: Functional HIIT

    • Circuit: 6 exercises, 40s work/20s rest, 4 rounds
    • Focus on multi-joint movements (kettlebell swings, burpees, battle ropes)

• Zone 2 Training (1-2 sessions/week):

  • Sunday: 45-75 minutes at 60-70% of max heart rate
    • Weeks 1-4: 45 minutes
    • Weeks 5-8: 60 minutes
    • Weeks 9-12: 75 minutes
  • Must be able to maintain conversation during session

Recovery Protocols

• Daily: 10-minute mobility routine (morning)
• Post-workout: PNF stretching for trained muscle groups
• Wednesday/Sunday: Contrast therapy
  • 3-5 minute sauna or hot bath (104-110°F/40-43°C)
  • 1-2 minute cold plunge or shower (50-55°F/10-13°C)
  • Repeat 3-5 cycles
• Training progression: Increase load by 2-5% when upper rep range is achieved with proper form

IV. Sleep Optimization

Environment Optimization

• Bedroom temperature: 65-67°F (18-19°C)
• Complete blackout environment (blackout curtains, tape over LEDs)
• EMF minimization (devices in airplane mode, WiFi off at night)
• Bedding: Organic, temperature-regulating materials

Technology Implementation

• Sleep tracker (Oura Ring recommended)
• Smart lighting (Phillips Hue or similar with automated dimming)
• White noise machine or app if in noisy environment
• Use sleep cycle alarm for optimal wake timing

Sleep Protocol

• Consistent Schedule: Sleep 10pm-6am (adjust to chronotype)
• Pre-Sleep Routine (start 90 minutes before bed):
  • Blue-light blocking glasses (100% block, not just filtering)
  • Screen technology cutoff (60 minutes before sleep)
  • Relaxation practice: meditation, gentle stretching, or breathing work
  • Temperature regulation: cool shower or hot bath (promote temperature drop)
  • Journaling: brain dump and next-day planning

Phase Progression

• Phase 1: Focus on environment and timing consistency
• Phase 2: Optimize pre-sleep routine and supplement timing
• Phase 3: Fine-tune based on sleep tracker data

V. Stress Resilience & Mental Performance

Daily Practices

• Morning Priming (15-20 minutes):

  • Alternate between meditation protocols:
    • Focused attention meditation (odd days)
    • Open monitoring meditation (even days)
    • Loving-kindness meditation (once weekly)
  • Cold exposure (2-5 minutes, 55°F/13°C water immersion or cold shower)
  • Gratitude journaling (3 specific items daily)

• Daytime Stress Management:

  • Scheduled technology breaks (50 minutes on, 10 minutes off)
  • Midday breathing session (Box breathing: 5 minutes)
  • Nature exposure (minimum 20 minutes daily)
  • Movement breaks (2-5 minutes every hour of sitting)

• Evening Wind-Down:

  • Brain dump journaling
  • Alternate between: gentle yoga, self-myofascial release, or light stretching
  • Non-stimulating reading or conversation

HRV Training Protocol

• Daily Practice: 10 minutes resonance breathing with biofeedback (recommended apps: HeartMath, Elite HRV)
• Weekly Progress:
  • Weeks 1-4: Establish baseline resonance frequency (typically 4.5-6.5 breaths/minute)
  • Weeks 5-8: HRV coherence training with biofeedback
  • Weeks 9-12: Advanced HRV training under cognitive load or physical stress

Cognitive Enhancement

• Focused Work Methodology:

  • Morning: Deep work (90-minute uninterrupted blocks)
  • Afternoon: Collaborative or administrative tasks
  • Use Pomodoro technique (25 min work, 5 min break) for challenging tasks

• Brain Training:

  • Dual N-back training: 15 minutes, 3x weekly (spaced throughout week)
  • Complex problem solving: strategic games, puzzles, or new skill acquisition (30 minutes daily)

VI. Advanced Biohacking Techniques

Light Optimization

• Morning:

  • 10-20 minutes outdoor sunlight exposure within 30 minutes of waking
  • If not possible: 10,000+ lux blue-enriched light for 20-30 minutes

• Daytime:

  • Take outdoor "light breaks" every 2-3 hours
  • Work near window when possible
  • Consider blue-light blocking glasses when under artificial lights for extended periods

• Evening:

  • Red light therapy session (660nm and 850nm wavelengths, 10-20 minutes)
  • Blue light blocking after sunset (use apps like f.lux and appropriate glasses)
  • Sleep environment: absolute darkness

Temperature Hormesis

• Cold Protocols:

  • Daily morning cold shower (2-5 minutes, gradually decreasing temperature)
  • 2-3 weekly cold plunges (55°F/13°C for 2-3 minutes, building to 5 minutes)
  • Focus on calm breathing through discomfort

• Heat Protocols:

  • Sauna sessions 3-4x weekly (20 mins at 170-190°F/77-88°C)
  • Progressive increase in time/temperature throughout 3 months
  • Always follow with brief cold exposure
  • Time after workouts when possible

Breathwork Progression

• Daily Practice:

  • Morning: Energizing breath (Kapalbhati or similar) - 2-5 minutes
  • Afternoon: Box breathing (4 count inhale-hold-exhale-hold) - 5 minutes
  • Evening: Extended exhale breathing (4-7-8 technique) - 5 minutes

• Weekly Advanced Session:

  • Weeks 1-4: Wim Hof Method (3 rounds of 30-40 breaths)
  • Weeks 5-8: Oxygen Advantage techniques (advanced air hunger training)
  • Weeks 9-12: Holotropic or transformational breathwork (guided session)

Additional Modalities

• Red Light Therapy: Daily 10-minute full-body exposure (660nm and 850nm)
• Grounding/Earthing: 20+ minutes of direct skin-to-earth contact (weather permitting)
• Neurofeedback: 2x weekly sessions if accessible (home devices or practitioner)
• Hyperbaric Oxygen Therapy: Consider 1-2 sessions monthly if accessible

VII. Tracking and Data Analytics

Daily Tracking

• Morning Metrics (before rising):

  • HRV and resting heart rate (first thing upon waking)
  • Body temperature
  • Sleep quality (subjective 1-10 and device metrics)
  • Fasting glucose (if using CGM or glucose meter)

• Throughout Day:

  • Energy levels (1-10 scale, 3x daily)
  • Mood (1-10 scale, 3x daily)
  • Cognitive performance (subjective rating of focus, memory, creative thinking)
  • Workout performance metrics (strength, endurance, technique quality)
  • Nutritional intake (complete food log with timing)

Weekly Analysis

• Sunday Review Protocol:
  • Calculate weekly averages for all metrics
  • Note patterns and correlations
  • Adjust coming week's protocol based on findings
  • Record body measurements (weight, waist, etc.)

Technology Implementation

• Continuous Glucose Monitor: 2 weeks on, 2 weeks off throughout program
• HRV Monitor: Daily morning reading minimum (Oura, HRV4Training, or Elite HRV)
• Sleep Tracker: Every night (Oura Ring recommended)
• Activity Tracker: 24/7 wear (Garmin, Whoop, or similar with recovery metrics)
• Blood Testing: Monthly comprehensive panel focusing on inflammatory markers, lipids, and metabolic health

Monthly Integration and Progression

Month 1: Foundation

• Focus: Establishing consistent routines and protocols
• Key Metrics: Adherence rate to protocols, sleep quality, HRV trends
• Adaptation Strategy: Make minor adjustments to timing and dosage, not major protocol changes

Month 2: Optimization

• Focus: Fine-tuning based on Month 1 data
• Key Metrics: Training performance, recovery metrics, energy consistency
• Adaptation Strategy: Personalize nutrition timing/macros based on CGM and performance data

Month 3: Peak Performance

• Focus: Integrating all systems for optimal results
• Key Metrics: Comprehensive blood panel comparison to baseline, biological age markers
• Adaptation Strategy: Develop sustainable long-term protocol based on most effective elements

Important Considerations:

1. Medical Oversight: Consult healthcare provider before beginning, especially regarding supplement protocols and fasting regimens.
2. Individual Variation: Adjust protocols based on personal response and data.
3. Minimum Effective Dose: Start conservatively with all interventions and increase gradually.
4. Data-Driven Decisions: Let metrics guide protocol adjustments rather than subjective experience alone.
5. Stress Management: All interventions should be balanced against overall stress load; recovery is essential.

This comprehensive protocol integrates cutting-edge approaches to longevity optimization while maintaining scientific rigor. Adapt as needed based on your specific response, and consider working with health professionals to monitor progress and ensure safety.