Ultimate 3-Month Biohacker Longevity Optimization Protocol

Table of Contents

1. Foundation & Assessment Phase
2. Supplement Stack Protocol
3. Nutritional Architecture
4. Exercise & Movement Systems
5. Sleep Optimization
6. Cognitive Enhancement
7. Stress Resilience & HRV Training
8. Advanced Tracking & Biomarkers
9. Weekly Schedule Integration

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PHASE 1: Foundation & Assessment (Week 1-2)

Initial Biomarker Testing

Required Blood Work:

• Complete metabolic panel
• Lipid panel (including ApoB, LDL-P)
• HbA1c & fasting insulin
• Complete hormone panel (testosterone, DHEA-S, cortisol, thyroid panel including rT3)
• Inflammation markers (hs-CRP, homocysteine)
• Vitamin D, B12, folate, magnesium RBC
• Omega-3 index
• IGF-1
• NAD+ levels (optional, specialized lab)

Advanced Assessments:

• DEXA scan (body composition, bone density)
• VO2 max testing
• Continuous glucose monitor (CGM) baseline - 14 days
• Sleep study or home sleep tracking baseline
• Cognitive assessment (Cambridge Brain Sciences or similar)
• Biological age testing (TruDiagnostic epigenetic test or similar)

Wearable Technology Stack

Primary Devices:

• Oura Ring Gen 3 - Sleep, HRV, temperature
• Whoop 4.0 or Apple Watch Ultra - Continuous monitoring, workout tracking
• Levels/Nutrisense CGM - Glucose optimization
• Muse S Headband - Sleep & meditation neurofeedback
• Lumen Device - Metabolic fuel usage

Apps & Software:

• HRV4Training or Elite HRV
• Cronometer for nutrition tracking
• Strong or TrainHeroic for workout logging
• Insight Timer + Apollo Neuro app

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SUPPLEMENT STACK PROTOCOL

Tier 1: Foundation Stack (Daily)

Morning (Fasted or with breakfast):

1. Longevity Core:

   • NMN: 500-1000mg (cycling: 5 days on, 2 days off)
   • Trans-Resveratrol: 500mg with fat
   • Pterostilbene: 100mg
   • Fisetin: 100mg (daily for month 1, then 500mg 2x/month)

2. Mitochondrial Support:

   • CoQ10 (Ubiquinol): 200mg
   • PQQ: 20mg
   • Alpha-Lipoic Acid (R-ALA): 300mg
   • Acetyl-L-Carnitine: 500mg

3. Cellular Health:

   • Spermidine: 1-2mg
   • Taurine: 1000mg
   • Glycine: 3g
   • NAC: 600mg (5 days on, 2 off)

4. Foundational Vitamins:

   • Vitamin D3: 4000-5000 IU (adjust based on blood levels)
   • Vitamin K2 (MK-7): 200mcg
   • Magnesium Glycinate: 400mg (split dose: 200mg AM, 200mg PM)
   • Omega-3 (high EPA/DHA): 2-3g combined EPA/DHA
   • Methylated B-Complex: 1 capsule

Afternoon (Post-workout or with lunch):

5. Performance & Recovery:
   • Creatine Monohydrate: 5g daily
   • Beta-Alanine: 3.2g (if training hard)
   • L-Citrulline: 6g on training days
   • Electrolytes: LMNT or similar (especially during fasting/keto)

Evening:

6. Cognitive & Sleep Support:
   • Magnesium L-Threonate: 2000mg (144mg elemental)
   • L-Theanine: 200mg
   • Apigenin: 50mg
   • Glycine: 3g (additional dose)
   • Phosphatidylserine: 100mg (if cortisol elevated)

Tier 2: Advanced Optimization (Cycling Protocols)

Senolytic Protocol (3 consecutive days per month):

• Fisetin: 1000mg/day
• Quercetin: 1000mg/day
• Piperlongumine: 100mg/day (if available)
• Combine with 48-hour fast for enhanced autophagy

Cognitive Enhancement Cycle (5 days on, 2 days off):

• Lions Mane Extract (8:1): 1000mg
• Alpha-GPC: 300mg
• Bacopa Monnieri: 300mg
• Rhodiola Rosea: 300mg (morning only)
• Huperzine A: 200mcg (every other day)

Testosterone/Hormonal Support (Males, daily):

• Tongkat Ali (200:1): 200mg
• Fadogia Agrestis: 600mg (cycling: 8 weeks on, 2 weeks off)
• Boron: 6mg
• Zinc: 30mg (evening, away from calcium)

Autophagy Enhancement (fasting days):

• Berberine: 500mg 2x/day
• EGCG (Green tea extract): 400mg
• Sulforaphane: 50mg

Tier 3: Experimental/Advanced

Rapamycin Protocol (Consult physician):

• 5-6mg once weekly (Sunday)
• Monitor for side effects
• Cycle: 8 weeks on, 4 weeks off

Metformin (If prescribed):

• 500mg with dinner
• Alternative: Berberine 500mg 2x/day

Peptides (Under medical supervision):

• BPC-157: 250-500mcg/day (oral or subcutaneous, 4-6 week cycles)
• Thymosin Beta-4: 2mg 2x/week
• Epithalon: 10mg/day for 10 days (2x per year)

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NUTRITIONAL ARCHITECTURE

Month 1: Metabolic Flexibility Foundation

Week 1-2: Cyclical Ketogenic Diet

Macronutrient Targets:

• Fat: 70-75% (140-165g for 2000 cal diet)
• Protein: 20-25% (100-125g, 0.7-1g per lb lean mass)
• Carbs: <30g net carbs

Daily Structure:

• 16:8 Time-Restricted Eating
• Eating window: 12pm - 8pm
• Black coffee, green tea, water during fasting

Sample Day:

12:00 PM - Meal 1 (Break Fast):

• 3 whole eggs + 2 egg whites
• 2 cups spinach sautéed in grass-fed butter
• 1/2 avocado
• 1 oz macadamia nuts
• MCT oil: 1 tbsp in coffee

3:00 PM - Snack (optional):

• Grass-fed collagen protein shake
• 1 tbsp almond butter
• Handful of blueberries (if carb budget allows)

6:30 PM - Meal 2:

• 6 oz wild-caught salmon or grass-fed beef
• Large mixed green salad with olive oil
• Roasted cruciferous vegetables (broccoli, cauliflower)
• 1 oz aged cheese

Supplemental Nutrition:

• Bone broth: 8-16 oz daily
• Fermented foods: 2-4 oz (sauerkraut, kimchi)
• Prebiotic fiber: 10g (acacia, inulin)

Week 3-4: Carb Refeeds (Metabolic Flexibility)

• 5 days keto (as above)
• 2 days moderate carb (100-150g, from sweet potato, white rice, fruit)
• Maintain 16:8 fasting window

Month 2: Protein Optimization & Autophagy

Week 5-8: Modified Protein Cycling

High Protein Days (4 days/week - training days):

• Protein: 1.2g per lb lean mass
• Carbs: 50-100g (post-workout)
• Fat: remainder of calories

Low Protein Days (3 days/week):

• Protein: 0.5g per lb lean mass (autophagy stimulation)
• Higher fat, very low carb (<30g)

Advanced Fasting Protocol:

• Week 5: 2x 24-hour fasts (dinner to dinner)
• Week 6: 1x 48-hour fast (enhanced autophagy)
• Week 7: 2x 24-hour fasts
• Week 8: 1x 72-hour fast (medical supervision recommended)

Extended Fast Protocol (72-hour):

• Days 1-3: Water, electrolytes, black coffee/tea only
• Supplement: Sodium (3-5g), Potassium (2-3g), Magnesium (400mg)
• Light walking only
• Break fast with bone broth, then small protein/fat meal

Month 3: Personalized Precision Nutrition

CGM-Guided Optimization:

• Identify personal glucose response to foods
• Eliminate high-spike foods
• Optimize meal timing and composition
• Target: <110 mg/dL average, <30 mg/dL post-meal spike

Nutrient Timing:

Pre-Workout (30-60 min before):

• Black coffee + 5g creatine
• Optional: 5g EAAs

Post-Workout (within 60 min):

• 30-40g high-quality protein (whey isolate or grass-fed beef)
• 20-40g carbs (if high-intensity training)
• 5g creatine

Weekly Variation:

• Monday/Thursday: Higher carb (100-150g) - Heavy training days
• Tuesday/Friday: Moderate protein, moderate fat
• Wednesday: Low protein day (autophagy)
• Saturday: High protein, low carb
• Sunday: 24-hour fast or very low protein

Food Quality Priorities:

1. Organic, grass-fed/pasture-raised animal products
2. Wild-caught fish (low mercury: salmon, sardines, anchovies)
3. Organic vegetables (emphasize cruciferous)
4. Low-glycemic fruits (berries primarily)
5. Healthy fats: EVOO, avocado, coconut oil, grass-fed butter
6. Avoid: processed foods, seed oils, added sugars, alcohol

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EXERCISE & MOVEMENT SYSTEMS

Training Philosophy

• Strength: Muscle mass = longevity
• VO2 Max: Strongest predictor of all-cause mortality
• Zone 2: Mitochondrial health
• Mobility: Injury prevention, healthspan

Weekly Training Split

Monday - Lower Body Strength:

Warm-up: 10 min Zone 2 + dynamic stretching

A1. Back Squat: 4x6 @ 80% 1RM (3 min rest)
A2. Romanian Deadlift: 4x8 (2 min rest)
B1. Bulgarian Split Squat: 3x10/leg
B2. Nordic Curls: 3x6-8
C1. Single-leg RDL: 3x12/leg
C2. Calf Raises: 3x15

Finisher: 100 kettlebell swings (in as few sets as possible)

Cool-down: 10 min stretching + foam rolling

Tuesday - Zone 2 Cardio + Mobility:

60-75 minutes Zone 2 (65-75% max HR)
- Cycling, rowing, or incline walking
- Nasal breathing only
- HR tracking via chest strap

Post-cardio:
- 20 min full-body mobility routine (Functional Range Conditioning)
- Focus: hips, thoracic spine, shoulders, ankles

Wednesday - Upper Body Strength:

Warm-up: Shoulder mobility + band work

A1. Bench Press or Weighted Push-up: 4x6 @ 80%
A2. Weighted Pull-ups: 4x6-8 (2-3 min rest)
B1. Overhead Press: 3x8
B2. Barbell Row: 3x8
C1. Dips: 3x10-12
C2. Face Pulls: 3x15
D1. Bicep Curls: 3x12
D2. Tricep Extensions: 3x12

Core: 3 rounds
- Dead Bug: 10/side
- Pallof Press: 12/side
- Hollow Hold: 30-45 sec

Thursday - VO2 Max / HIIT:

Warm-up: 15 min progressive build

Main Set (choose one):

Option A - Bike/Rower Intervals:
- 4 min @ 90-95% max HR
- 4 min active recovery
- Repeat 4-5 times

Option B - Running Intervals:
- 4x4 min @ mile race pace
- 3 min jog recovery

Option C - Tabata Protocol:
- 8 rounds: 20 sec all-out, 10 sec rest
- Exercise: Assault bike, rower, or burpees
- Rest 3 min
- Repeat 3-4 times

Cool-down: 15 min Zone 1 + stretching

Friday - Full Body Functional/Hypertrophy:

Circuit style (60 sec rest between exercises):

A. 4 Rounds:
- Trap Bar Deadlift: 8 reps @ 75%
- Push-ups (weighted): 12-15 reps
- Goblet Squat: 12 reps
- TRX Rows: 12 reps

B. 3 Rounds:
- Farmer's Carry: 40m heavy
- Landmine Press: 10/side
- Walking Lunges: 20 total
- Pull-aparts: 20 reps

C. Metabolic Finisher:
- 10 min EMOM (Every Minute On the Minute):
  - 5 burpees
  - 10 kettlebell swings
  - Remaining time = rest

Saturday - Long Zone 2 + Recovery:

90-120 minutes Zone 2 cardio
- Hiking, cycling, swimming, or rucking (20-30lb pack)
- Maintain conversational pace
- Nasal breathing

Post-activity:
- Sauna: 20 min @ 175-195°F
- Cold plunge: 3-5 min @ 50-55°F
- Contrast therapy: 3 rounds

Sunday - Active Recovery/Mobility:

30-45 min gentle movement:
- Yoga (yin or restorative)
- Swimming
- Walking in nature

20 min breathwork:
- Wim Hof method OR
- Box breathing OR
- Coherent breathing (5.5 sec in/out)

Optional: Massage, acupuncture, or bodywork

Progressive Overload Strategy

Month 1: Neural Adaptation

• Focus on form and technique
• Weights at 70-75% estimated 1RM
• Build movement patterns

Month 2: Hypertrophy & Work Capacity

• Increase volume (add sets)
• Weights at 75-85% 1RM
• Reduce rest periods slightly

Month 3: Strength & Power

• Increase intensity
• Weights at 80-90% 1RM
• Add explosive movements (jump squats, medicine ball throws)

Recovery Protocols

Daily:

• 10-15 min morning mobility routine
• Evening stretching (20 min)
• Foam rolling problem areas

Weekly:

• 1-2 sessions: Percussion therapy (Theragun)
• Compression boots: 20-30 min
• Epsom salt bath: 2x week

Monthly:

• Sports massage (deep tissue)
• Chiropractic adjustment
• Deload week every 4th week (50% volume)

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SLEEP OPTIMIZATION

Sleep Architecture Goals

• Total Sleep: 7.5-8.5 hours
• Deep Sleep: >20% of total (90+ min)
• REM Sleep: >20-25% of total
• Sleep Efficiency: >85%
• HRV: Trending upward
• Resting HR: Trending downward

Evening Protocol (Circadian Optimization)

6:00 PM:

• Last meal (finish by 7 PM latest)
• No food 3+ hours before bed

7:00 PM:

• Dim all lights (50% reduction)
• Blue light blocking glasses
• Switch to warm lighting (2700K)

8:00 PM:

• All screens off (or use blue blockers + night shift)
• Lower home temperature to 67-68°F
• Begin wind-down routine

8:30 PM - Sleep Preparation Ritual:

1. Supplement Stack:

   • Magnesium L-Threonate: 2000mg
   • Glycine: 3g
   • L-Theanine: 200mg
   • Apigenin: 50mg
   • Optional: CBD 25-50mg (if needed)

2. Temperature Optimization:

   • Hot bath/shower (104°F for 10 min)
   • Rapid cooling after (triggers sleep response)
   • Eight Sleep/ChiliPad set to 60-67°F

3. Relaxation Protocol (choose one):

   • Muse headband meditation (15 min)
   • Yoga Nidra (NSDR - Non-Sleep Deep Rest)
   • Progressive muscle relaxation
   • Breathwork (4-7-8 breathing: 4 cycles)

4. Environment Setup:

   • Blackout curtains/eye mask
   • White noise or pink noise
   • Mouth tape (if mouth breather)
   • Nasal strips (if needed)
   • Room temp 65-68°F

9:30 PM - Lights Out:

• Consistent bedtime (±30 min)
• No alarm clock visible
• Phone in airplane mode (or different room)

Morning Protocol (Circadian Entrainment)

6:00 AM - Wake:

• No snooze button
• Immediate bright light exposure (10,000 lux or sunlight)
• View sunlight within 30-60 min of waking (10+ min outside)

6:15 AM - Activation:

• Cold shower (30-60 sec) OR cold face plunge
• Hydration: 16-32 oz water + electrolytes + lemon
• Optional: 5 min breathwork (Wim Hof or similar)

6:30 AM - Movement:

• 10 min light movement/stretching
• Sun salutations or dynamic mobility
• Brief walk outside (combine with sunlight)

Sleep Tracking & Optimization

Weekly Review:

• Analyze Oura/Whoop data
• Identify patterns (alcohol, late meals, stress, training)
• Adjust protocols based on data

Key Metrics to Track:

• Sleep onset latency (<15 min ideal)
• Wake episodes (<5)
• Sleep stages distribution
• HRV trends
• Resting heart rate
• Respiratory rate
• Body temperature

Troubleshooting:

If difficulty falling asleep:

• Increase morning light exposure
• Add afternoon exercise
• Try 10mg time-release melatonin (short-term)
• Examine caffeine timing (none after 2 PM)

If poor deep sleep:

• Increase training intensity (not volume)
• Ensure adequate carbs on training days
• Check room temperature (cooler = more deep sleep)
• Sauna before bed (4-6 hours prior)

If poor REM sleep:

• Reduce alcohol completely
• Check for sleep apnea (if snoring)
• Increase total sleep time
• Manage stress/cortisol

Advanced Protocols

Bi-weekly:

• Sleep deprivation recovery protocol (if needed)
• 9-10 hour opportunity on weekend
• Afternoon nap (20 min max, before 3 PM)

Monthly:

• Sleep study analysis (if using advanced tracker)
• Adjust supplement stack based on results
• Consider mouth/jaw assessment (sleep dentist)

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COGNITIVE ENHANCEMENT

Nootropic Stack (Detailed in Supplements)

Daily Cognitive Baseline:

• Morning: Alpha-GPC, Lions Mane, Rhodiola
• Afternoon: L-Theanine + coffee (if desired)
• Focus sessions: Binaural beats (40 Hz gamma)

Cognitive Training Protocol

Daily (15-30 min):

Week 1-4: Dual N-Back Training

• App: Brain Workshop or iq mindware
• Start at 2-back, progress to 4-back
• 20 min sessions, 5 days/week
• Increases working memory and fluid intelligence

Week 5-8: Comprehensive Brain Training

• Cambridge Brain Sciences or Lumosity
• Rotate focus areas:
  • Monday: Memory
  • Wednesday: Attention
  • Friday: Problem-solving
  • Sunday: Processing speed

Week 9-12: Skill Acquisition

• Learn new complex skill (language, instrument, chess)
• 30 min focused practice daily
• Neuroplasticity enhancement

Neurofeedback & Brain Optimization

Meditation Practice (Daily):

Morning (10-20 min):

• Focused attention meditation
• Use Muse headband for real-time feedback
• Target: Sustained alpha/theta waves
• Apps: Muse app, Waking Up, or Headspace

Evening (10 min):

• Body scan or loving-kindness meditation
• Stress reduction focus

Neurofeedback Protocol (2-3x/week):

• Alpha training (8-12 Hz) - relaxed focus
• Theta training (4-8 Hz) - creativity, memory consolidation
• SMR training (12-15 Hz) - attention, calm focus
• Home device: Muse S or professional clinic sessions

Cognitive Performance Optimization

Deep Work Sessions:

Structure: 90-min ultradian cycles

1. Preparation (10 min):

   • Nootropic stack
   • Environment setup (noise-canceling, clean desk)
   • Clear intention/goal

2. Focus Block (90 min):

   • Single task only
   • Phone in different room
   • 40 Hz binaural beats or brown noise
   • Standing desk variation

3. Recovery (20 min):

   • NSDR/Yoga Nidra OR
   • Walk outside OR
   • Light stretching

Daily Schedule:

• Peak cognitive hours: 2-4 hours post-waking
• Schedule hardest cognitive work here
• Limit to 2-3 deep work blocks per day

Brain Health Lifestyle Factors

Continuous Learning:

• Read 30-60 min daily (physical books)
• Alternate: fiction (creativity) & non-fiction (knowledge)
• Learn one new thing weekly (course, skill, concept)

Social Engagement:

• Meaningful conversations (3+ per week)
• Teach/mentor others (Feynman technique)
• Join communities aligned with interests

Novelty & Challenge:

• Try new activities monthly
• Travel to new places
• Break routine patterns
• Embrace controlled discomfort

Cognitive Assessment & Tracking

Monthly Testing:

• Cambridge Brain Sciences battery (free)
• Track: Memory, reasoning, attention, verbal ability
• Graph progress over 3 months

Subjective Measures:

• Daily journaling: mental clarity (1-10 scale)
• Focus duration tracking
• Creative output metrics
• Decision-making quality

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STRESS RESILIENCE & HRV TRAINING

Understanding HRV

Baseline Establishment (Week 1-2):

• Measure HRV every morning upon waking
• Use: Oura Ring, Whoop, or Elite HRV app
• Track: RMSSD or SDNN
• Establish personal baseline

Target HRV Zones:

• Green: Within 10% of baseline (recovered)
• Yellow: 10-20% below baseline (caution)
• Red: >20% below baseline (prioritize recovery)

HRV-Guided Training

Daily Decision Matrix:

Green Zone (High HRV):

• Full intensity training permitted
• HIIT, heavy lifting, VO2 max work
• Push performance boundaries

Yellow Zone (Moderate HRV):

• Moderate intensity only
• Zone 2 cardio, lighter weights
• Increase recovery focus

Red Zone (Low HRV):

• Active recovery only
• Walking, yoga, mobility
• Extra sleep, stress management
• Consider day off

Stress Management Toolkit

Daily Practices:

Morning (10 min):

• Coherent breathing: 5.5 sec inhale, 5.5 sec exhale
• Increases HRV acutely
• Shifts to parasympathetic state

Midday Reset (5 min):

• Box breathing: 4-4-4-4 (inhale-hold-exhale-hold)
• Physiological sigh: 2 inhales through nose, long exhale
• Use between meetings/tasks

Evening (15 min):

• 4-7-8 breathing: Inhale 4, hold 7, exhale 8
• Progressive muscle relaxation
• Gratitude journaling (3 items)

Breathwork Protocols

Weekly Advanced Sessions (20-30 min):

Monday - Wim Hof Method:

3-4 rounds:
- 30-40 deep breaths (hyperventilation)
- Exhale and hold (as long as comfortable)
- Recovery breath + 15 sec hold
- Rest 2 min between rounds

Benefits: Stress resilience, immune function

Thursday - Tummo/Holotropic:

15-20 min continuous:
- Rapid, deep breathing
- Circular pattern (no pause)
- Induces altered state
- Enhanced creativity, emotional release

Heart Rate Variability Biofeedback

Dedicated HRV Training (3x/week, 15 min):

Using Elite HRV or HeartMath Inner Balance:

1. Baseline (2 min):

   • Normal breathing, eyes closed
   • Establish starting HRV

2. Resonance Frequency Breathing (10 min):

   • Find personal resonance (usually 5-7 breaths/min)
   • Maximize HRV amplitude
   • Visual biofeedback on screen
   • Aim for coherent sine wave pattern

3. Emotional Regulation (3 min):

   • Maintain resonance breathing
   • Focus on positive emotion (gratitude, appreciation)
   • Heart-brain coherence

Progress Tracking:

• Baseline HRV trending up over weeks
• Coherence score improving
• Stress resilience in daily life

Autonomic Nervous System Balance

Parasympathetic Activation:

Daily practices:

• Cold exposure (see recovery protocols)
• Humming/chanting (activates vagus nerve)
• Gargling vigorously (2x daily)
• Singing or playing wind instrument

Weekly:

• Massage (especially neck/shoulders)
• Acupuncture
• Float tank (60-90 min)

Sympathetic Modulation:

Controlled stress exposure:

• HIIT training (hormetic stress)
• Cold plunge (3-5 min, 2-3x/week)
• Sauna (20 min, 3-4x/week)
• Fasting (autophagy, metabolic stress)

Psychological Resilience

Cognitive Behavioral Techniques:

Daily Journaling (10 min):

• Morning: Intentions, gratitude
• Evening: Wins, lessons, tomorrow's priorities
• Weekly: Reflections, adjustments

Mindset Work:

• Reframe stress as challenge (not threat)
• Growth mindset cultivation
• Stoic practices (negative visualization)

Social Connection:

• Schedule 3+ meaningful interactions weekly
• Join community (fitness, learning, hobby)
• Mentor/be mentored
• Limit toxic relationships

Advanced Stress Monitoring

Continuous Tracking:

• Whoop/Oura strain scores
• Readiness scores
• Sleep quality correlation
• Training load vs recovery

Weekly Review:

• HRV trends
• Stress triggers identification
• Recovery effectiveness
• Protocol adjustments

Monthly Assessment:

• Perceived stress scale (PSS-10)
• Mood tracking analysis
• Cortisol patterns (via saliva test if needed)
• Life satisfaction metrics

Adaptogenic Support

Rotating Protocol (see supplements):

Weeks 1-4:

• Rhodiola Rosea: 300mg AM
• Ashwagandha: 300mg PM

Weeks 5-8:

• Holy Basil: 500mg AM
• Reishi Mushroom: 1000mg PM

Weeks 9-12:

• Cordyceps: 1000mg AM
• Lion's Mane: 1000mg (cognitive + stress)

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ADVANCED TRACKING & BIOMARKERS

Daily Metrics

Morning Routine (5 min):

1. HRV & Resting HR (Oura/Whoop)

   • Log in app
   • Note trends

2. Body Weight & Composition

   • Withings Body+ scale
   • Track weekly average (not daily fluctuations)

3. Glucose (if using CGM)

   • Fasting glucose level
   • Target: 70-90 mg/dL

4. Ketones (if keto/fasting)

   • Blood or breath ketones
   • Target: 0.5-3.0 mmol/L

5. Subjective Metrics (1-10 scale):

   • Sleep quality
   • Energy level
   • Mood
   • Motivation
   • Mental clarity
   • Physical readiness

Weekly Analysis

Sunday Review (30 min):

Performance Metrics:

• Training volume (total time, load)
• Average HRV vs baseline
• Sleep efficiency average
• Steps/movement (target: 8-10k daily)
• Zone 2 hours (target: 3-4 hours/week)

Nutrition Tracking:

• Cronometer analysis:
  • Macro ratios
  • Micronutrient completeness
  • Caloric average
• CGM insights:
  • Average glucose
  • Variability
  • Post-meal spikes
  • Time in range (70-120 mg/dL)

Recovery Assessment:

• Strain-to-recovery ratio
• Sleep debt
• Muscle soreness levels
• Injury/pain tracking

Monthly Deep Dive

Comprehensive Review (1-2 hours):

Body Composition:

• DEXA scan (Month 1 & 3) or
• Bod Pod or
• Weekly scale trends + progress photos

Blood Work (Month 1.5):

• Mid-point check on key markers:
  • Lipids (if optimizing)
  • HbA1c/fasting insulin
  • Inflammation (hs-CRP)
  • Vitamin D
  • Hormones (if addressing)

Performance Testing:

• VO2 max retest (Month 3)
• Strength benchmarks:
  • Back squat 1RM
  • Deadlift 1RM
  • Bench press 1RM
  • Weighted pull-up max
• Endurance: Time trial or distance test

Cognitive Assessment:

• Cambridge Brain Sciences battery
• Processing speed
• Memory recall
• Attention span metrics

Quarterly Biomarker Panel (End of Month 3)

Complete Assessment:

Blood Work:

• All baseline markers (see Phase 1)
• Additional: Testosterone (free & total), SHBG
• Advanced lipids: ApoB, LDL-P, Lp(a)
• Inflammatory: IL-6, TNF-alpha (optional)
• Metabolic: Fasting insulin, HOMA-IR

Body Composition:

• DEXA scan
• Track: Lean mass, fat mass, bone density, visceral fat

Biological Age:

• Epigenetic test (TruDiagnostic, myDNAge)
• Compare to baseline
• Target: Chronological age or younger

Cardiovascular:

• VO2 max
• Resting HR trend
• HRV trend
• Blood pressure

Cognitive:

• Standardized testing
• Subjective improvements
• Learning metrics

Data Integration & Visualization

Tools:

• Spreadsheet Dashboard (Google Sheets/Excel)

  • All metrics in one place
  • Automated graphs
  • Trend analysis

• Apps:

  • Gyroscope (aggregates data from multiple sources)
  • Apple Health (central repository)
  • Exist.io (correlations between metrics)

Key Correlations to Track:

• HRV vs Training Load
• Sleep Quality vs Next-Day Performance
• Nutrition vs Glucose Stability
• Stress vs Recovery Metrics
• Supplement Changes vs Biomarkers

Adjustment Protocol

Weekly Micro-Adjustments:

• If HRV trending down: Reduce training intensity
• If sleep poor: Adjust evening routine
• If glucose spikes: Modify meal composition
• If recovery low: Add rest day

Monthly Macro-Adjustments:

• Supplement stack optimization
• Training program progression
• Nutrition protocol shifts
• Recovery modality changes

Quarterly Strategic Planning:

• Review all biomarkers
• Assess goal progress
• Redesign next 3-month protocol
• Consult with practitioners (if needed)

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INTEGRATED WEEKLY SCHEDULE

Sample Week - Month 2 (Peak Protocol)

MONDAY

6:00 AM

• Wake, HRV measurement
• Sunlight exposure (10 min)
• Cold shower
• Hydration + electrolytes

6:30 AM

• Fasted Zone 2 walk (30 min)
• Morning supplement stack
• Coherent breathing (10 min)

7:30 AM

• Deep work session #1 (90 min)
• Coffee + MCT oil

9:30 AM

• NSDR (20 min)

10:00 AM

• Break fast: Meal 1
• Check CGM response

12:00 PM

• Deep work session #2 (90 min)

2:00 PM

• Light movement break (10 min)
• Cognitive training (20 min)

3:00 PM

• Snack (if needed)

5:30 PM

• Lower body strength training (75 min)
• Post-workout: Protein + carbs

7:30 PM

• Dinner (last meal)
• Evening supplements

8:00 PM

• Lights dim, blue blockers
• Reading or light activity

8:30 PM

• HRV biofeedback training (15 min)
• Sleep prep routine

9:30 PM

• Lights out

TUESDAY

6:00 AM

• Wake routine (same)

6:30 AM

• Fasted state continues
• Morning supplements

7:00 AM

• Deep work session

9:00 AM

• Break fast: Meal 1

10:30 AM

• Zone 2 cardio (75 min)
• Nasal breathing, HR monitoring

12:30 PM

• Lunch: Meal 2

2:00 PM

• Cognitive work or meetings

4:00 PM

• Mobility session (30 min)

5:00 PM

• Sauna (20 min @ 180°F)
• Cold plunge (3 min)

6:30 PM

• Light dinner

7:30 PM

• Evening routine
• Meditation (15 min)

9:30 PM

• Bed

WEDNESDAY (Low Protein/Autophagy Day)

6:00 AM

• Wake routine

6:30 AM

• Extended fasting continues (from Tuesday dinner)
• Light walk
• Supplements (autophagy stack)

8:00 AM

• Deep work

10:00 AM

• Herbal tea, continue fast

12:00 PM

• Break fast (24 hours): Small meal, low protein
• Healthy fats, vegetables

2:00 PM

• Light activity

5:30 PM

• Upper body strength (modified volume)

7:00 PM

• Dinner (low protein: 30-40g total for day)

8:00 PM

• Wim Hof breathwork (30 min)
• Journaling

9:30 PM

• Bed

THURSDAY

6:00 AM

• Wake routine

6:30 AM

• Fasted cardio (30 min easy)
• Supplements

7:30 AM

• Deep work

9:30 AM

• Break fast: High protein meal

11:00 AM

• Cognitive training

12:30 PM

• Lunch

2:00 PM

• Rest/NSDR

4:00 PM

• VO2 max training (45 min)
• High intensity intervals
• Post-workout nutrition

6:00 PM

• Recovery: Compression boots (20 min)

7:00 PM

• Dinner

8:00 PM

• Neurofeedback session (20 min)
• Evening routine

9:30 PM

• Bed

FRIDAY

6:00 AM

• Wake routine
• Check HRV (may be lower post-HIIT)

7:00 AM

• Light movement only if HRV low
• Supplements

8:00 AM

• Deep work

10:00 AM

• Break fast

12:00 PM

• Meal 2

2:00 PM

• Social engagement or light work

5:00 PM

• Full body functional training (60 min)

6:30 PM

• Sauna (20 min)

7:30 PM

• Dinner

8:00 PM

• Social time/relaxation
• Light reading

9:30 PM

• Bed

SATURDAY

7:00 AM

• Sleep in slightly (recovery)
• Wake routine

8:00 AM

• Breakfast

9:00 AM

• Long Zone 2 session (2 hours)
• Hiking, cycling, or rucking
• Nature exposure

12:00 PM

• Post-activity meal

1:00 PM

• Recovery protocols:
  • Massage or bodywork
  • Foam rolling
  • Stretching

3:00 PM

• Free time, hobbies, social

5:00 PM

• Sauna + cold contrast (30 min total)

6:30 PM

• Dinner

8:00 PM

• Relaxation, entertainment
• Minimize screens

10:00 PM

• Bed (slightly later OK)

SUNDAY

7:00 AM

• Wake naturally
• Routine

8:00 AM

• Light breakfast (or start 24-hour fast)

9:00 AM

• Active recovery:
  • Yoga (45 min)
  • Walking meditation

11:00 AM

• Weekly review (30 min)
  • Data analysis
  • Next week planning
  • Adjustments

12:00 PM

• Meal prep for week

2:00 PM

• Learning/skill practice (30 min)

3:00 PM

• Social/family time

6:00 PM

• Light dinner (or skip if fasting)

7:00 PM

• Breathwork session (30 min)
• Tummo or holotropic

8:00 PM

• Journaling, reflection
• Gratitude practice

9:00 PM

• Early bed (recovery focus)

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MONTHLY PROGRESSION

Month 1: Foundation & Adaptation

Focus Areas:

• Establish baseline metrics
• Build habits and routines
• Metabolic flexibility (keto adaptation)
• Training volume moderate
• Supplement tolerance assessment

Key Outcomes:

• Consistent sleep schedule
• Training routine established
• Nutrition protocol adherence
• Baseline biomarkers collected
• Wearable data patterns identified

Month 2: Optimization & Intensity

Focus Areas:

• Increase training intensity
• Advanced fasting protocols
• HRV-guided training
• Cognitive enhancement focus
• Fine-tune supplement stack

Key Outcomes:

• VO2 max improvements
• Strength gains
• Metabolic flexibility demonstrated
• Improved HRV baseline
• Enhanced cognitive metrics

Month 3: Peak Performance & Testing

Focus Areas:

• Peak training loads
• Performance testing
• Biomarker retesting
• Protocol refinement
• Long-term strategy development

Key Outcomes:

• All biomarkers improved
• Performance PRs achieved
• Biological age reduction
• Sustainable protocols identified
• Next 3-month plan created

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SAFETY CONSIDERATIONS & MEDICAL OVERSIGHT

Essential Precautions

Before Starting:

• Complete physical exam
• Physician clearance for intense exercise
• Baseline blood work reviewed by doctor
• Discuss supplement stack (especially if on medications)
• Screen for contraindications

Red Flags to Stop & Consult Doctor:

• Persistent elevated resting HR
• HRV consistently trending down
• Unusual fatigue or weakness
• Sleep disturbances worsening
• Mood changes (depression, anxiety)
• Digestive issues
• Any pain or injury

Medication Interactions:

• Metformin + intensive fasting (hypoglycemia risk)
• Blood thinners + omega-3/curcumin
• Thyroid meds + iodine supplements
• Blood pressure meds + electrolyte manipulation

Professional Support Team

Recommended Consultations:

• Functional medicine physician (quarterly)
• Sports nutritionist (monthly check-ins)
• Strength coach or trainer (form checks)
• Mental health professional (if needed)
• Sleep specialist (if issues persist)

Personalization Notes

This protocol is aggressive and designed for:

• Healthy adults 25-55
• No major medical conditions
• Previous training experience
• High motivation and discipline

Adjust if:

• Over 55: Reduce training intensity, increase recovery
• Under 25: May not need all supplements
• Female: Adjust for menstrual cycle, different fasting approach
• Beginners: Start with 50% volume, progress slowly
• Medical conditions: Work closely with physician

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SUPPLEMENT SOURCING & QUALITY

Recommended Brands (Quality-Tested)

Longevity:

• NMN: Alive by Science, ProHealth, Renue by Science
• Resveratrol: Thorne, Life Extension
• Spermidine: Longevity Labs, ProHealth

Foundation:

• Magnesium: Thorne, Pure Encapsulations
• Omega-3: Nordic Naturals, Carlson Labs, Sports Research
• Vitamin D/K2: Thorne, Life Extension

Performance:

• Creatine: Creapure (brand), Thorne
• Protein: Momentous, Levels, Promix (grass-fed)

Cognitive:

• Lion's Mane: Real Mushrooms, Host Defense
• Alpha-GPC: Nootropics Depot, Double Wood

Third-Party Testing:

• Look for: NSF Certified, USP Verified, ConsumerLab approved
• Avoid: Proprietary blends, Amazon no-name brands
• Check: Heavy metals, purity, potency

---

COST CONSIDERATIONS

Monthly Budget Estimate

Tier 1 (Essential):

• Foundation supplements: $150-200
• Basic wearables (Oura/Whoop subscription): $30-40
• Gym membership: $50-100
• High-quality food: $400-600
• Total: ~$630-940/month

Tier 2 (Optimized):

• Add longevity stack: +$150-200
• Add CGM: +$150-200
• Add advanced recovery tools: +$100
• Total: ~$1,030-1,440/month

Tier 3 (Full Protocol):

• All supplements: +$100
• Neurofeedback device: +$50/month (amortized)
• Professional services: +$200-400
• Testing/biomarkers: +$200 (monthly average)
• Total: ~$1,580-2,190/month

One-Time Investments:

• Wearables: $300-700
• Home gym equipment: $500-2000 (optional)
• Muse headband: $250-400
• Eight Sleep/ChiliPad: $1,500-2,500
• Sauna (if home): $1,000-5,000

Budget Optimization

High-Impact, Low-Cost:

1. Sleep optimization (free-$50)
2. Sunlight exposure (free)
3. Zone 2 cardio (free-$50 running shoes)
4. Fasting protocols (saves money)
5. Basic supplements only ($100/month)
6. HRV training with phone app (free-$10)

Focus on:

• Sleep quality > expensive supplements
• Consistent training > fancy equipment
• Whole foods > meal replacements
• Free recovery (sleep, walks) > expensive modalities

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TROUBLESHOOTING GUIDE

Common Issues & Solutions

Problem: Not losing fat despite protocol

• Check: Caloric intake (track meticulously for 1 week)
• Verify: Thyroid function (blood test)
• Adjust: Increase NEAT (walking), reduce fat intake slightly
• Consider: Metabolic adaptation (diet break needed)

Problem: Strength not increasing

• Check: Protein intake (minimum 0.8g/lb)
• Verify: Sleep quality and HRV recovery
• Adjust: Reduce cardio volume, increase rest between sets
• Consider: Deload week, then progressive overload

Problem: Poor sleep despite protocol

• Check: Caffeine timing (none after 12 PM)
• Verify: Sleep apnea (screening)
• Adjust: Earlier dinner, cooler room, more magnesium
• Consider: CBT-I (cognitive behavioral therapy for insomnia)

Problem: Low energy/chronic fatigue

• Check: HRV trending down (overtraining)
• Verify: Thyroid, iron, B12 levels
• Adjust: Reduce training volume 50%, increase carbs
• Consider: Week off training, focus on recovery

Problem: Digestive issues

• Check: Food intolerances (elimination diet)
• Verify: Gut health (comprehensive stool test)
• Adjust: Reduce fiber temporarily, add digestive enzymes
• Consider: Probiotic supplementation, gut healing protocol

Problem: High fasting glucose despite keto

• Check: Dawn phenomenon (cortisol spike)
• Verify: Not over-eating protein (gluconeogenesis)
• Adjust: Evening carb backloading, reduce stress
• Consider: Berberine or metformin

Problem: Motivation declining

• Check: Burnout signs (reduce intensity)
• Verify: Life stress factors
• Adjust: Add more enjoyable activities, social exercise
• Consider: Deload, focus on process not outcomes

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CONCLUSION & NEXT STEPS

End of 3 Months

Expected Outcomes:

• 5-15 lbs fat loss (if needed) while maintaining/gaining muscle
• 10-20% increase in VO2 max
• 15-30% strength gains
• Improved biomarkers (lipids, glucose, inflammation)
• Enhanced cognitive performance
• Better sleep quality
• Increased HRV baseline
• Potential biological age reduction of 1-5 years

Final Assessment:

• Complete all biomarker retesting
• Performance testing
• Progress photos and measurements
• Comprehensive data review
• Identify what worked best for YOU

Transitioning to Maintenance

Sustainable Long-Term:

• Reduce supplement stack to essentials
• Maintain training 4-5 days/week
• Continue time-restricted eating
• Keep sleep optimization
• Quarterly biomarker checks
• Annual comprehensive assessment

Periodization:

• 3 months intensity, 1 month maintenance (repeat)
• Annual training cycles
• Seasonal variations
• Life integration

Continuous Optimization

Stay Current:

• Follow longevity research (Peter Attia, David Sinclair, Rhonda Patrick)
• Join biohacking communities
• Experiment with new protocols (safely)
• Track and measure everything
• Iterate and improve

Remember:

• Consistency > perfection
• Sleep is non-negotiable
• Stress management is as important as exercise
• Personalization is key
• Long-term sustainability matters most

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RESOURCES

Books

• "Outlive" by Peter Attia
• "Lifespan" by David Sinclair
• "Why We Sleep" by Matthew Walker
• "Breath" by James Nestor
• "The Circadian Code" by Satchin Panda

Podcasts

• Huberman Lab
• FoundMyFitness (Rhonda Patrick)
• Peter Attia Drive
• Ben Greenfield Life

Apps

• Cronometer (nutrition)
• Strong (training)
• Elite HRV
• Muse
• Levels/Nutrisense

Communities

• r/Biohacking
• r/longevity
• Ben Greenfield community
• Huberman Lab community

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Disclaimer: This protocol is for educational purposes. Consult healthcare providers before starting any new supplement, diet, or exercise program. Individual results vary. Some interventions (rapamycin, peptides, metformin) require medical supervision and prescription.