Comprehensive 3-Month Longevity Optimization Plan

TABLE OF CONTENTS

1. Foundation & Assessment
2. Nutritional Architecture
3. Supplement Stack Protocol
4. Exercise & Movement System
5. Recovery & Sleep Optimization
6. Stress Resilience & Cognitive Enhancement
7. Tracking & Biofeedback
8. Implementation Timeline
9. Monthly Progression
10. Troubleshooting & Adaptation

---

PHASE 0: FOUNDATION & ASSESSMENT (Week 1)

Baseline Testing

Before starting, establish metrics:

Test	Method	Frequency
Lipid Panel	Bloodwork	Baseline + Week 12
Fasting Glucose/Insulin	Bloodwork	Baseline + Week 12
HbA1c	Bloodwork	Baseline + Week 12
hs-CRP	Bloodwork	Baseline + Week 12
Homocysteine	Bloodwork	Baseline + Week 12
Testosterone/DHEA	Bloodwork	Baseline + Week 12
Thyroid Panel (TSH, Free T3, Free T4)	Bloodwork	Baseline + Week 12
Vitamin D25-OH	Bloodwork	Baseline + Week 12
VO2 Max	Submaximal test or Garmin	Baseline + Week 12
Body Composition	DEXA or InBody	Baseline + Week 12
Resting Heart Rate	Wearable	Daily tracking
HRV (Heart Rate Variability)	Wearable	Daily tracking
Cognitive Baseline	NIH Toolbox or Lumosity	Baseline + Week 12
Grip Strength	Dynamometer	Baseline + Week 12

Genetic Testing (Optional but Recommended):

• Nutrigenomix or DNAlife for personalized nutrition
• 23andMe + Promethease for SNP analysis (MTHFR, ApoE, etc.)

---

PART 1: NUTRITIONAL ARCHITECTURE

Phase 1A: Weeks 1-4 (Metabolic Reset & Baseline)

Macronutrient Framework

Caloric Target: Maintenance (calculate: BMR × 1.4-1.5)

• Adjust based on goals (fat loss: -300-500 cal; muscle gain: +200-300 cal)

Macro Split:

• Protein: 1.0-1.2g per lb bodyweight
• Fat: 0.8-1.0g per lb bodyweight
• Carbs: Remaining calories (typically 30-40% of total)

Example for 200lb male (2,500 cal maintenance):

• Protein: 200-240g (800-960 cal)
• Fat: 160-200g (1,440-1,800 cal)
• Carbs: 150-200g (600-800 cal)

Dietary Protocol: Metabolic Flexibility Foundation

Daily Eating Window:

• 11am-7pm (8-hour window) or 12pm-8pm
• Adjust based on circadian preference and training schedule

Meal Structure:

Meal 1 (11am-12pm) - Post-Fasting Meal:

• 40-50g protein (grass-fed beef, wild fish, pastured eggs)
• 30-40g carbs (white rice, sweet potato, oats)
• 15-20g fat (olive oil, avocado, nuts)
• Micronutrient density: leafy greens, colorful vegetables
• Rationale: Break fast with easily digestible carbs + protein to spike mTOR moderately

Example:

• 8oz grass-fed beef or wild salmon
• 1 cup white rice or 2 medium sweet potatoes
• 2 cups mixed greens with olive oil dressing
• 1 apple

Meal 2 (3-4pm) - Pre-Training Meal (if training 4-5pm):

• 30-40g protein
• 40-60g carbs (if training; lower if rest day)
• 10-15g fat
• Low fiber to avoid GI distress

Example:

• 2 scoops whey isolate or 6oz chicken breast
• 1.5 cups white rice or 2 rice cakes + honey
• Pinch of sea salt

Meal 3 (6-7pm) - Post-Training/Dinner:

• 40-50g protein
• 25-35g carbs (prioritize if trained hard)
• 20-25g fat
• Higher micronutrient density

Example:

• 8oz grass-fed beef or wild-caught salmon
• 150g white rice or 2 medium potatoes
• 2 cups vegetables (broccoli, asparagus, carrots)
• 1 tbsp butter or coconut oil

Phase 1A Dietary Rules

✓ Prioritize:

• Grass-fed beef, pastured poultry, wild-caught fish (salmon, sardines, mackerel)
• Organic vegetables (especially cruciferous, leafy greens)
• White rice, white potatoes (lower antinutrient load)
• Pasture-raised eggs (3-5 daily)
• Fermented foods (sauerkraut, kimchi, kefir)
• Bone broth (1-2 cups daily for collagen + minerals)

✗ Eliminate:

• Seed oils (canola, soybean, sunflower)
• Processed foods, refined carbs
• Added sugars (except post-workout)
• Alcohol (first 4 weeks; reintroduce week 5)
• Gluten (test reintroduction week 5)
• Excess dairy (except butter, ghee, fermented)

Hydration Protocol

• Baseline: 0.5-1oz per lb bodyweight daily
• Add: 500-1000ml per hour of exercise
• Electrolytes:
  • Morning: 1/4 tsp sea salt in water with lemon
  • Post-workout: 500-1000mg sodium, 300-400mg potassium, 100-200mg magnesium
  • Product: LMNT, Nuun, or DIY (sea salt + potassium citrate + magnesium glycinate)

---

Phase 1B: Weeks 5-8 (Metabolic Flexibility Deepening)

Transition to Ketogenic Variation

Objective: Increase mitochondrial density, fat oxidation, autophagy signaling

Protocol: 4-Day Keto / 3-Day Refeed Cycle

Keto Days (Mon, Tue, Thu, Fri):

• Protein: 1.0-1.2g/lb
• Fat: 1.2-1.5g/lb
• Carbs: <30g (net carbs)
• Calories: Maintenance to -200 (fat loss focus)

Example Keto Day (200lb male):

• Meal 1 (11am): 8oz salmon, 2 tbsp MCT oil, 3 cups spinach, 1 avocado
  • P: 50g | F: 65g | C: 8g
• Meal 2 (3pm): 6oz grass-fed beef, 2 tbsp ghee, 4 cups mixed greens
  • P: 40g | F: 50g | C: 4g
• Meal 3 (6:30pm): 8oz pastured chicken thighs, 1/4 cup macadamia nuts, broccoli with butter
  • P: 50g | F: 55g | C: 6g

Daily Total: P: 140g | F: 170g | C: 18g | ~2,500 cal

Refeed Days (Wed, Sat, Sun):

• Protein: 1.0-1.2g/lb
• Fat: 0.6-0.8g/lb
• Carbs: 1.5-2.0g/lb
• Calories: Maintenance to +200 (replenish glycogen)

Example Refeed Day (200lb male):

• Meal 1 (11am): 8oz beef, 1.5 cups white rice, 2 tbsp olive oil, vegetables
  • P: 50g | F: 35g | C: 60g
• Meal 2 (3pm): 6oz chicken, 1.5 cups white rice, 1 tbsp honey
  • P: 40g | F: 15g | C: 70g
• Meal 3 (6:30pm): 8oz salmon, 1 cup sweet potato, 1 tbsp butter, vegetables
  • P: 50g | F: 25g | C: 50g

Daily Total: P: 140g | F: 75g | C: 180g | ~2,700 cal

Timing Optimization

Keto Days:

• Fasting window: 7pm-11am (16 hours)
• Rationale: Maximize fat oxidation, autophagy signaling

Refeed Days:

• Carbs concentrated around training (if trained) or early/mid-day
• Break fast at 10-11am with carbs
• Rationale: Replenish glycogen, spike insulin for mTOR signaling

Intermittent Fasting Progression

• Weeks 5-6: 14-hour fasts (7pm-9am)
• Weeks 7-8: 16-hour fasts (7pm-11am) on keto days
• Optional Week 8: One 24-hour fast (dinner to dinner) mid-week for autophagy

---

Phase 1C: Weeks 9-12 (Advanced Metabolic Cycling)

Introduce Targeted Carb Cycling

Objective: Optimize performance, recovery, and metabolic adaptation

Weekly Template:

Day	Type	Carbs	Purpose
Mon	Heavy Strength	Refeed (1.5-2g/lb)	Glycogen for strength
Tue	HIIT	Moderate (0.8-1g/lb)	Glycogen + fat loss
Wed	Keto	<30g	Autophagy, fat oxidation
Thu	Moderate	Moderate (0.8-1g/lb)	Recovery, flexibility
Fri	Strength	Refeed (1.5-2g/lb)	Glycogen for strength
Sat	Low-Intensity	Low (0.3-0.5g/lb)	Fat oxidation, recovery
Sun	Refeed	High (1.5-2g/lb)	Glycogen replenishment

Nutrient Timing Precision

Pre-Workout (30-60 min before, high-carb days):

• 30-40g fast carbs (white rice, honey, rice cakes)
• 15-20g protein (whey isolate)
• Minimal fat/fiber
• Example: 2 rice cakes + 1 tbsp honey + 1 scoop whey isolate

Intra-Workout (if >60 min):

• 10-20g fast carbs
• 5-10g BCAA or EAA
• 500-1000ml electrolyte solution
• Example: 10g dextrose + 7g BCAA + LMNT in water

Post-Workout (within 30-60 min):

• 40-60g fast carbs
• 30-40g protein
• Minimal fat/fiber
• Example: 1.5 cups white rice + 8oz chicken breast

---

PART 2: SUPPLEMENT STACK PROTOCOL

Tier 1: Essential Foundation (All 12 Weeks)

Objective: Fill micronutrient gaps, support basic longevity pathways

2.1 Micronutrient Stack

Supplement	Dose	Timing	Rationale
Vitamin D3	4,000-5,000 IU	Morning with fat	Immune, bone, mood, longevity
Magnesium Glycinate	400-500mg	Evening	Sleep, stress, muscle, cardiac
Omega-3 (Fish Oil)	2-3g EPA/DHA	With meals	Anti-inflammatory, cognitive, cardiac
Zinc Picolinate	15-25mg	Morning (alternate days)	Immune, testosterone, recovery
Selenium	200mcg	Morning	Thyroid, antioxidant, mood
Vitamin K2 (MK-7)	90-180mcg	With fat-soluble vitamins	Bone, cardiovascular, longevity
Folate (L-Methylfolate)	400-800mcg	Morning	Methylation, cognitive, homocysteine
B12 (Methylcobalamin)	1,000-2,000mcg	Morning or sublingual	Energy, methylation, cognitive
Iron (if deficient)	15-25mg elemental	Morning, separate from others	Energy, oxygen transport

Cycling: All daily, no cycling needed

Stacking Strategy:

• Morning (with breakfast): D3 + K2 + Omega-3 + Folate + B12 + Zinc (alternate days)
• Evening (with dinner): Magnesium Glycinate + Omega-3 + Selenium

---

2.2 Mitochondrial Support Stack

Supplement	Dose	Timing	Rationale
CoQ10 (Ubiquinol)	200-300mg	Morning with fat	Mitochondrial energy, cardiac, antioxidant
L-Carnitine	2-3g	Pre-workout or morning	Fat oxidation, mitochondrial function
Acetyl-L-Carnitine (ALCAR)	1-2g	Morning	Cognitive, mitochondrial, neuroprotection
Creatine Monohydrate	5g daily	Anytime with carbs	Strength, power, cognitive, neuroprotection
PQQ (Pyrroloquinoline Quinone)	10-20mg	Morning	Mitochondrial biogenesis, antioxidant
NAD+ Precursor (NMN or NR)	250-500mg	Morning	NAD+ levels, sirtuin activation, longevity

Cycling: All daily, no cycling needed

Stacking Strategy:

• Morning: CoQ10 + PQQ + NMN/NR with breakfast
• Pre-workout: L-Carnitine + Creatine with carbs
• Anytime: ALCAR with meals

---

2.3 Antioxidant & Anti-Inflammatory Stack

Supplement	Dose	Timing	Rationale
Curcumin (95% Curcuminoids)	500-1,000mg	With black pepper (Piperine 5-10mg)	Anti-inflammatory, antioxidant, cognitive
Resveratrol	150-300mg	Morning	Sirtuin activation, antioxidant, longevity
Quercetin	500-1,000mg	Morning	Anti-inflammatory, senolytic, antioxidant
Astaxanthin	4-12mg	Morning with fat	Antioxidant, eye health, recovery
Alpha-Lipoic Acid (ALA)	300-600mg	Morning or with meals	Antioxidant, blood sugar, mitochondrial
N-Acetyl Cysteine (NAC)	600-1,200mg	Morning	Glutathione precursor, detoxification
Sulforaphane (Broccoli Sprout Extract)	50-100 μmol	Morning	NRF2 activation, detoxification, longevity

Cycling (Weeks 1-12):

• Continuous daily (no cycling needed)
• Optional: 1 week off per month for receptor sensitivity

Stacking Strategy:

• Morning Stack: Curcumin + Piperine + Resveratrol + Quercetin + Astaxanthin + ALA with breakfast
• Separate: NAC (1-2 hours away from minerals), Sulforaphane with meal

---

Tier 2: Performance & Cognitive Enhancement (All 12 Weeks)

2.4 Cognitive Enhancement Stack

Supplement	Dose	Timing	Rationale	Cycling
Alpha-GPC	600-1,200mg	Morning, split doses	Choline source, focus, memory, growth hormone	Daily
L-Theanine	100-200mg	Morning or as needed	Calm focus, alpha waves, synergistic with caffeine	Daily
Caffeine	100-200mg	Morning (6-8am)	Alertness, performance, longevity	Daily or 5 days/week
Rhodiola Rosea (3% Rosavins)	300-600mg	Morning	Stress resilience, fatigue, cognitive	5 weeks on / 1 week off
Lion's Mane Mushroom (10:1)	500-1,500mg	Morning or split	NGF stimulation, cognitive, neuroprotection	Daily
Bacopa Monnieri (50% Bacosides)	300-600mg	Morning or split	Memory, learning, anxiety, neuroprotection	Daily
L-Tyrosine	500-1,500mg	Morning or pre-workout	Dopamine, focus, stress resilience	Daily
Ginkgo Biloba (24% Flavones)	120-240mg	Morning, split doses	Cognitive, blood flow, neuroprotection	Daily

Stacking Strategy:

• Morning (7-8am): Caffeine + L-Theanine + Alpha-GPC + Rhodiola + Lion's Mane
• Mid-morning (10am): Bacopa + Ginkgo
• Pre-workout: L-Tyrosine (if not stimulated already)

Caffeine Cycling (Weeks 1-12):

• Weeks 1-4: Daily 100-150mg (6-8am only)
• Weeks 5-8: 5 days/week (Mon-Fri), off weekends
• Weeks 9-12: 3 days/week (Mon, Wed, Fri) for sensitivity maintenance

---

2.5 Longevity & Senolytic Stack

Supplement	Dose	Timing	Rationale	Cycling
Fisetin	100-200mg	Morning	Senolytic, antioxidant, neuroprotection	2 weeks on / 2 weeks off
Dasatinib	5mg (if available)	Once, mid-protocol	Senolytic, cellular aging	1 dose at Week 6 (consult MD)
Rapamycin (Sirolimus)	5-10mg weekly	Once weekly (suggest Mon)	mTOR inhibition, autophagy, longevity	1x weekly (consult MD)
Metformin	500-1,000mg	Dinner	Insulin sensitivity, longevity, AMPK	Daily (if approved; consult MD)
Spermidine	1-2mg	Morning	Autophagy, mitochondrial, longevity	Daily
Nicotinamide Riboside (NR)	250-500mg	Morning	NAD+ precursor, sirtuin activation	Daily (or alternate with NMN)

Cycling Strategy:

• Fisetin: 2 weeks on (100-200mg daily) / 2 weeks off (rotate with Quercetin)
• Dasatinib: Single dose at Week 6 (medical supervision recommended)
• Rapamycin: 5-10mg once weekly (Monday) - requires prescription
• Metformin/NR/Spermidine: Daily continuous

Note: Rapamycin and Dasatinib require physician oversight. Consider consulting a longevity-focused MD (e.g., through Fountain Life, Orca Health).

---

2.6 Sleep & Recovery Stack

Supplement	Dose	Timing	Rationale	Cycling
Magnesium Glycinate	300-500mg	30-60 min before bed	Sleep, muscle relaxation, stress	Daily
L-Glycine	3-5g	Before bed	Sleep quality, collagen, recovery	Daily
Melatonin	0.5-5mg	30-60 min before bed	Sleep-wake cycle, antioxidant	5 nights/week (avoid tolerance)
Apigenin	50-100mg	Before bed	Sleep, anxiety, GABA enhancement	Daily
Ashwagandha (KSM-66, 5% Withanolides)	300-600mg	Evening	Stress, cortisol, sleep quality	Daily
Valerian Root Extract	400-900mg	Before bed	Sleep onset, deep sleep	4 weeks on / 1 week off
Passionflower	250-500mg	Before bed	Anxiety, sleep quality, GABA	Daily

Stacking Strategy:

• 30-60 min before bed: Magnesium Glycinate + L-Glycine + Apigenin + Ashwagandha + Passionflower + Melatonin (5 nights/week)
• Valerian: Rotate in weeks 1-4, 5-9, off weeks 10-12

---

Tier 3: Training-Specific Stack (Varies by Phase)

2.7 Strength & Muscle Building (Weeks 1-12, emphasize Mon/Fri)

Supplement	Dose	Timing	Rationale
Creatine Monohydrate	5g daily	Post-workout with carbs	Strength, power, muscle, neuroprotection
Beta-Alanine	3-5g daily	Split doses with meals	Endurance, buffering, strength endurance
Citrulline Malate	6-8g	30-60 min pre-workout	Pump, endurance, blood flow, recovery
Betaine (Trimethylglycine)	2.5-5g	Morning or pre-workout	Strength, power, endurance, recovery
Taurine	3-5g	Pre/post-workout or daily	Muscle function, recovery, cardiac, neuroprotection
Leucine (if needed)	2-3g	Post-workout	mTOR activation, muscle protein synthesis

Stacking Strategy:

• Pre-workout (30-60 min before): Citrulline Malate + Beta-Alanine + Betaine
• Post-workout (within 60 min): Creatine + Leucine with carbs + protein
• Daily: Taurine (morning or split)

---

2.8 HIIT & Fat Loss Stack (Weeks 5-12, emphasize Tue/Sat)

Supplement	Dose	Timing	Rationale
Green Tea Extract (EGCG)	300-500mg	Morning or pre-workout	Fat oxidation, thermogenesis, antioxidant
Caffeine	100-200mg	Pre-workout	Energy, fat oxidation, performance
L-Carnitine	2-3g	Pre-workout or morning	Fat oxidation, mitochondrial, endurance
Yohimbine	5-10mg	Fasted morning (optional)	Fat oxidation, sympathomimetic
Capsaicin (Cayenne Extract)	100-300mg	With meals	Thermogenesis, anti-inflammatory

Stacking Strategy:

• Pre-HIIT: Caffeine + L-Carnitine + Green Tea Extract (30-60 min before)
• Fasted morning (optional): Yohimbine + L-Carnitine (if doing fasted cardio)
• Daily: Capsaicin with meals

---

2.9 Recovery & Injury Prevention Stack (All 12 Weeks)

Supplement	Dose	Timing	Rationale
Collagen Peptides (Type I/III)	10-20g	Morning or post-workout	Joint, skin, gut, recovery
Glucosamine + Chondroitin	1,500mg + 1,200mg	Daily with meals	Joint cartilage, mobility, longevity
Hyaluronic Acid	50-200mg	Morning	Joint, skin, connective tissue
Boswellia Serrata (65% Boswellic Acids)	300-500mg	Morning or evening	Joint inflammation, mobility, recovery
Bromelain (Pineapple Enzyme)	500-1,000 GDU	Between meals or post-workout	Inflammation, recovery, protein digestion
Vitamin C (Ascorbic Acid)	500-1,000mg	Morning or split	Collagen synthesis, antioxidant, immune

Stacking Strategy:

• Morning: Collagen + Glucosamine + Chondroitin + Hyaluronic Acid + Vitamin C
• Post-workout: Collagen + Bromelain (or with separate meal)
• Evening: Boswellia

---

Tier 4: Advanced/Optional Stack (Weeks 5-12)

2.10 Advanced Longevity & Biohacking

Supplement	Dose	Timing	Rationale	Notes
Exosome Therapy	As prescribed	Per provider	Cellular rejuvenation, tissue repair	Optional; requires medical provider
Senolytics (Quercetin + Dasatinib)	See Tier 2	Intermittent	Senescent cell clearance	2-week protocols quarterly
Urolithin A	250-500mg	Morning	Mitochondrial health, autophagy	Emerging; limited human data
Pterostilbene	50-100mg	Morning	Sirtuin activation, cognitive	Resveratrol analog
Nicotinamide Mononucleotide (NMN)	250-500mg	Morning	NAD+ elevation, longevity	Alternate with NR
Hyaluronic Acid (IV)	As prescribed	Per provider	Skin, joint, systemic hydration	Optional; medical provider
Stem Cell Therapy	As prescribed	Per provider	Tissue regeneration	Advanced; significant cost
Plasmapheresis/Plasma Exchange	As prescribed	Per provider	Parabiosis benefit simulation	Experimental; limited evidence

---

PART 3: EXERCISE & MOVEMENT SYSTEM

Overview: Periodized Training Architecture

Objective: Maximize strength, power, endurance, mitochondrial function, and longevity markers while managing fatigue and injury risk.

Weekly Structure:

• 4 Strength Days (Mon, Tue, Thu, Fri)
• 2 Conditioning Days (Tue, Sat)
• 1 Complete Rest or Active Recovery (Wed, Sun)

---

Phase 1: Weeks 1-4 (Hypertrophy & Metabolic Foundation)

3.1 Monday: Lower Body Hypertrophy + Metabolic Stress

Warm-up (5-10 min):

• 2 min light rowing or jumping jacks
• Cat-cow stretches, leg swings
• Bodyweight squats x 10

Main Work (45-50 min):

Exercise	Sets x Reps	Tempo	Rest	Notes
Barbell Back Squat	4 x 6-8	3-1-1	3 min	Heavy, focus on depth
Romanian Deadlift (RDL)	3 x 8-10	2-1-2	2.5 min	Hamstring emphasis
Leg Press	3 x 8-12	2-1-1	2 min	Higher reps, metabolic stress
Walking Lunges	3 x 12 each leg	2-0-1	90 sec	Unilateral, balance
Leg Curl	3 x 12-15	1-1-2	90 sec	Hamstring isolation
Calf Raises	3 x 15-20	1-0-1	60 sec	High reps for endurance

Metabolic Finisher (5-10 min):

• 3 rounds: 20 goblet squats + 20 jump rope
• Rest 60 sec between rounds
• Rationale: Spike lactate, growth hormone, metabolic stress

Post-Workout:

• 5 min easy stretching (quads, hamstrings, hip flexors)
• Consume post-workout meal within 60 min

---

3.2 Tuesday: Upper Body Hypertrophy + HIIT Conditioning

Warm-up (5-10 min):

• 2 min rowing machine
• Arm circles, band pull-aparts, push-ups x 10

Main Work (50-55 min):

Exercise	Sets x Reps	Tempo	Rest	Notes
Bench Press (Barbell or Dumbbell)	4 x 6-8	3-1-1	3 min	Heavy, chest emphasis
Bent-Over Barbell Rows	4 x 6-8	2-1-1	3 min	Back thickness, strength
Incline Dumbbell Press	3 x 8-10	2-1-1	2 min	Upper chest, anterior shoulder
Weighted Pull-ups or Lat Pulldown	3 x 6-10	2-1-1	2 min	Vertical pull, back width
Dumbbell Flyes	3 x 10-12	2-1-2	90 sec	Chest stretch, isolation
Barbell Curls	3 x 8-10	2-1-1	90 sec	Arm development
Tricep Dips or Pushdowns	3 x 10-12	2-0-1	90 sec	Arm development

HIIT Conditioning (15-20 min):

• Rowing machine or bike: 30 sec all-out + 90 sec easy (8 rounds)
• Rationale: VO2 max, fat oxidation, mitochondrial density

Post-Workout:

• 5 min stretching
• Post-workout meal within 60 min

---

3.3 Wednesday: Active Recovery & Mobility

Option A: Low-Intensity Steady State (LISS)

• 30-45 min easy walk, swim, or bike at 50-60% max HR
• Rationale: Parasympathetic activation, recovery, fat oxidation

Option B: Yoga or Mobility Flow (45-60 min)

• Focus: Hip mobility, thoracic rotation, shoulder stability
• Poses: Downward dog, pigeon, cat-cow, child's pose, shoulder pass-throughs
• Rationale: Flexibility, injury prevention, stress reduction

Option C: Complete Rest

• Sleep, meal prep, meditation
• Rationale: CNS recovery, parasympathetic tone

---

3.4 Thursday: Lower Body Strength + Power

Warm-up (5-10 min):

• 2 min rowing
• Leg swings, bodyweight squats, jump rope x 20

Main Work (50-55 min):

Exercise	Sets x Reps	Tempo	Rest	Notes
Deadlift (Conventional or Sumo)	4 x 3-5	2-1-1	3.5 min	Heavy, posterior chain
Front Squat or Goblet Squat	3 x 5-8	2-1-1	3 min	Quad emphasis, core
Bulgarian Split Squat	3 x 8 each leg	2-1-1	2 min	Unilateral strength
Box Jump or Broad Jump	4 x 3-5	Explosive	3 min	Power development
Hamstring Curl	3 x 8-10	2-1-2	2 min	Hamstring strength
Sled Push	3 x 20 meters	Explosive	90 sec	Quad power, metabolic

Power Focus:

• Emphasize explosiveness on jumps/plyometrics
• Rationale: Neurological adaptation, muscle fiber recruitment, longevity

Post-Workout:

• 5 min stretching
• Post-workout meal within 60 min

---

3.5 Friday: Upper Body Strength + Hypertrophy

Warm-up (5-10 min):

• 2 min rowing
• Band pull-aparts, push-ups, arm circles

Main Work (50-55 min):

Exercise	Sets x Reps	Tempo	Rest	Notes
Deadlift Variation or Weighted Dips	4 x 3-6	2-1-1	3 min	Heavy, chest/tricep/back
Barbell Rows (Pendlay or Yates)	4 x 5-8	2-1-1	3 min	Back strength, thickness
Incline Bench Press	3 x 6-8	2-1-1	2.5 min	Upper chest, anterior shoulder
Lat Pulldown or Pull-ups	3 x 8-10	2-1-1	2 min	Back width
Dumbbell Rows	3 x 8-10	2-1-1	2 min	Unilateral strength
Overhead Press (Barbell or Dumbbell)	3 x 6-8	2-1-1	2.5 min	Shoulder strength
Face Pulls	3 x 12-15	1-1-1	90 sec	Shoulder health, rear delts

Post-Workout:

• 5 min stretching
• Post-workout meal within 60 min

---

3.6 Saturday: HIIT & Conditioning (20-30 min)

Option A: Rowing Machine HIIT

• Warm-up: 3 min easy
• Main: 8 rounds of (30 sec max effort + 90 sec easy)
• Cool-down: 2 min easy

Option B: Bike Sprints

• Warm-up: 3 min easy
• Main: 6 rounds of (45 sec max effort + 2 min easy)
• Cool-down: 2 min easy

Option C: Sled Push/Battle Ropes

• Warm-up: 2 min easy movement
• Main: 5 rounds of (30 sec sled push + 30 sec battle ropes + 60 sec rest)

Option D: Running Intervals (if joint-healthy)

• Warm-up: 5 min easy jog
• Main: 6-8 x 200-400m at 85-95% max effort, 2 min walk/jog recovery
• Cool-down: 5 min easy jog

Post-Conditioning:

• 5-10 min easy movement
• Post-workout meal within 60 min

---

3.7 Sunday: Complete Rest or Gentle Movement

• Sleep, meal prep, meditation
• Optional: 10-20 min easy walk or gentle stretching
• Rationale: CNS recovery, parasympathetic tone, injury prevention

---

Phase 2: Weeks 5-8 (Strength & Power Emphasis)

Objective: Increase neural drive, maximize strength gains, enhance power output

3.8 Monday: Lower Body Strength (Heavy)

Exercise	Sets x Reps	Tempo	Rest	Notes
Back Squat	5 x 3-5	3-1-1	4 min	Heavy strength focus
Deadlift (Variation)	3 x 3-5	2-1-1	4 min	Posterior chain strength
Front Squat	3 x 5-8	2-1-1	3 min	Quad strength, core
Box Jumps	4 x 3-5	Explosive	3 min	Power development
Leg Press (Heavy)	3 x 5-8	2-1-1	2.5 min	Quad strength, volume
Sled Push (Heavy)	3 x 10-15 meters	Explosive	2 min	Power, quad strength

---

3.9 Tuesday: Upper Body Strength + HIIT

Exercise	Sets x Reps	Tempo	Rest	Notes
Bench Press	5 x 3-5	3-1-1	4 min	Heavy strength
Barbell Rows	5 x 3-5	2-1-1	4 min	Back strength
Weighted Pull-ups	3 x 3-6	2-1-1	3 min	Upper back, strength
Incline Press	3 x 5-8	2-1-1	2.5 min	Upper chest
Dumbbell Rows	3 x 6-8	2-1-1	2.5 min	Unilateral strength
Overhead Press	3 x 5-8	2-1-1	2.5 min	Shoulder strength

HIIT: 8 rounds of (45 sec max effort + 2 min easy) on rowing machine or bike

---

3.10 Thursday: Lower Body Power & Hypertrophy

Exercise	Sets x Reps	Tempo	Rest	Notes
Front Squat or Goblet Squat	4 x 5-8	2-1-1	3 min	Quad strength, power
RDL	3 x 6-8	2-1-2	2.5 min	Hamstring strength
Bulgarian Split Squats	3 x 8 each	2-1-1	2 min	Unilateral, hypertrophy
Jump Squats	4 x 5	Explosive	3 min	Power, explosive strength
Leg Curl	3 x 8-12	2-1-2	2 min	Hamstring hypertrophy
Calf Raises	3 x 12-20	1-0-1	90 sec	Endurance, calf development

---

3.11 Friday: Upper Body Power & Hypertrophy

Exercise	Sets x Reps	Tempo	Rest	Notes
Incline Bench Press	4 x 5-8	2-1-1	3 min	Upper chest strength
Weighted Pull-ups	4 x 3-6	2-1-1	3 min	Back strength, power
Dumbbell Bench Press	3 x 6-10	2-1-1	2 min	Chest hypertrophy
Barbell Rows (Pendlay)	3 x 6-8	2-1-1	2.5 min	Back thickness
Clap Push-ups or Medicine Ball Chest Pass	3 x 5	Explosive	2 min	Upper body power
Dips (Weighted if possible)	3 x 6-10	2-1-1	2 min	Chest/tricep strength

---

Phase 3: Weeks 9-12 (Deload, Periodization, and Peaking)

Objective: Consolidate gains, manage fatigue, test new maxes, prepare for next cycle

3.12 Week 9-10: Maintenance Phase

Lower Body Day:

• 3 x 5-8 on main lifts (squat, deadlift)
• 3 x 8-12 on accessory work
• Reduce volume by ~30% from Phase 2
• Maintain intensity (RPE 7-8/10)

Upper Body Day:

• 3 x 5-8 on main lifts (bench, rows)
• 3 x 8-12 on accessory work
• Reduce volume by ~30%
• Maintain intensity

Conditioning:

• 2x per week at moderate intensity (60-70% max effort)

---

3.13 Week 11-12: Testing & Peaking

Monday: Lower Body Strength Test

• Warm-up: Gradual build-up
• Main: Attempt new 3-5 rep max on squat
• Follow-up: 3 x 8 at 80% of new max
• Accessory: 2 x 8-10 on secondary lifts

Tuesday: Upper Body Strength Test

• Warm-up: Gradual build-up
• Main: Attempt new 3-5 rep max on bench or rows
• Follow-up: 3 x 8 at 80% of new max
• Accessory: 2 x 8-10 on secondary lifts

Thursday & Friday: Moderate intensity work (RPE 6-7/10)

Conditioning: 1x per week at high intensity

---

General Strength Training Principles

RPE Scale (Rate of Perceived Exertion):

• RPE 6: Could do 4+ more reps
• RPE 7: Could do 3 more reps
• RPE 8: Could do 2 more reps
• RPE 9: Could do 1 more rep
• RPE 10: Maximum effort, no reps left

Tempo Notation (e.g., 3-1-1):

• First number: Eccentric (lowering) phase in seconds
• Second number: Pause at bottom
• Third number: Concentric (lifting) phase in seconds

Progressive Overload Strategy:

• Week 1: Establish baseline with target weight/reps
• Week 2: Add 1-2 reps or 5 lbs
• Week 3: Add 1-2 reps or 5 lbs
• Week 4: Deload (reduce volume 30-40%)
• Repeat

---

Accessory Exercise Library

Lower Body:

• Leg Press, Hack Squat, V-Squat
• Leg Curl, Lying Leg Curl
• Calf Raises, Seated Calf Raises
• Sled Push, Sled Drag
• Hack Squat, Smith Machine Squat
• Step-ups, Bulgarian Split Squats

Upper Body:

• Dumbbell Press, Machine Press
• Lat Pulldown, Assisted Pull-ups
• Dumbbell Flyes, Machine Flyes
• Face Pulls, Reverse Flyes
• Barbell Curls, Dumbbell Curls, Machine Curls
• Tricep Dips, Rope Pushdowns, Skull Crushers
• Lateral Raises, Front Raises, Upright Rows
• Shrugs, Farmer Carries

---

PART 4: RECOVERY & SLEEP OPTIMIZATION

4.1 Sleep Architecture Optimization

Objective: Achieve 7-9 hours of high-quality sleep nightly, with emphasis on deep sleep and REM

Sleep Hygiene Protocol

Evening Routine (7-10pm):

1. Light Reduction (8pm):

   • Dim lights to <50 lux
   • Use blue-light blocking glasses (Swannies, Spektrums)
   • No screens after 9pm (or use f.lux, Night Shift)

2. Temperature Control (9pm):

   • Bedroom temperature: 60-67°F (15.5-19.5°C)
   • Consider cooling mattress (OOLER, ChiliSleep, Helix)
   • Cool shower or ice bath (optional, see below)

3. Supplement Timing (9-9:30pm):

   • Magnesium Glycinate 300-500mg
   • L-Glycine 3-5g
   • Apigenin 50-100mg
   • Ashwagandha 300-600mg
   • Melatonin 0.5-5mg (5 nights/week only)

4. Behavioral Practices (8-10pm):

   • No caffeine after 2pm
   • No large meals after 7pm
   • Dim lighting, relaxing music
   • Meditation or breathwork (10-20 min)
   • Journaling or gratitude practice (5-10 min)
   • Light reading (non-stimulating)

5. Bedroom Environment:

   • Complete darkness (blackout curtains, eye mask)
   • White noise machine (brown noise preferred) or earplugs
   • No phones/screens (if needed, distance >3 feet)
   • Air purifier (optional)
   • Humidifier (if dry climate)

Sleep Tracking & Monitoring

Wearables for Sleep Tracking:

• Oura Ring: HRV, temperature, sleep stages (gold standard)
• WHOOP Band: Sleep, strain, recovery
• Apple Watch: Basic sleep tracking
• Garmin: Sleep stages, HRV
• Eight Sleep: Smart mattress with temperature control + tracking

Target Metrics:

• Total Sleep: 7-9 hours
• Deep Sleep: 1.5-2.5 hours (20-30% of total)
• REM Sleep: 1.5-2 hours (20-25% of total)
• Sleep Efficiency: >85% (time asleep / time in bed)
• Resting Heart Rate: <60 bpm (lower = better recovery)
• HRV: >50 ms (higher = better parasympathetic tone)

---

4.2 Stress Management & HRV Training

Objective: Improve parasympathetic tone, reduce cortisol, enhance recovery

Heart Rate Variability (HRV) Training

What is HRV?

• Measure of variation in time between heartbeats
• Higher HRV = better parasympathetic (vagal) tone
• Indicator of recovery, stress resilience, longevity

HRV Tracking Apps:

• HRV4Training (gold standard)
• Whoop
• Elite HRV
• Oura Ring
• Apple Health + third-party apps

HRV-Based Training Adjustments:

HRV Status	Action	Rationale
High (>90th percentile)	Hard training, strength focus	Good recovery, CNS ready
Normal (40-90th percentile)	Moderate training, mixed	Balanced training
Low (<40th percentile)	Light training, recovery focus	Poor recovery, CNS fatigued

Protocol:

• Measure HRV first thing in morning (before getting out of bed)
• Take 5-minute reading in HRV app
• Adjust daily training intensity based on score
• Track trends over weeks/months

---

Breathing & Parasympathetic Activation

4-7-8 Breathing (Wim Hof-inspired):

• Inhale for 4 counts
• Hold for 7 counts
• Exhale for 8 counts
• 4 rounds, 2x daily (morning + evening)
• Rationale: Activates vagus nerve, reduces cortisol

Box Breathing (for acute stress):

• Inhale 4 counts
• Hold 4 counts
• Exhale 4 counts
• Hold 4 counts
• 5-10 rounds as needed
• Rationale: Balances nervous system

Nasal Breathing:

• Practice nasal breathing during day and sleep
• Improves oxygenation, reduces mouth breathing
• Use Somnifix or similar mouth tape at night (optional)

---

Cold Exposure & Stress Resilience

Wim Hof Method (Optional, Advanced):

• 10-15 min cold shower (50-60°F) 2-3x per week
• Or ice bath (50-55°F) for 3-5 min
• Rationale: Activates parasympathetic rebound, improves stress resilience, anti-inflammatory

Protocol:

• Weeks 1-4: Cold shower finishes (30-60 sec cold at end of hot shower)
• Weeks 5-8: Cold showers (2-3 min) 2x per week
• Weeks 9-12: Cold showers (3-5 min) 2-3x per week or ice bath (3-5 min) 1x per week

Contraindications:

• Avoid if pregnant, hypertensive, or cardiac history
• Not immediately post-workout (delays recovery)
• Not immediately before bed

---

Meditation & Mindfulness

Daily Meditation Protocol:

• Morning (5-10 min): Focused attention or loving-kindness meditation
• Evening (10-20 min): Body scan or progressive relaxation
• Apps: Headspace, Calm, Insight Timer, Ten Percent Happier

Neurofeedback (Optional, Advanced):

• Muse Headband: Real-time brainwave feedback for meditation
• Provides auditory cues based on alpha/theta waves
• 10 min daily for enhanced parasympathetic activation

---

4.3 Sauna & Heat Therapy

Benefits:

• Increased growth hormone (up to 140% in some studies)
• Heat shock proteins (cellular protection)
• Cardiovascular adaptation
• Stress resilience
• Muscle recovery

Protocol:

• Frequency: 2-3x per week
• Duration: 15-30 min per session
• Temperature: 160-180°F (70-82°C) for dry sauna, 110-130°F (43-54°C) for infrared
• Post-sauna: Cool down naturally or cold water rinse
• Hydration: 500-1000ml electrolyte solution during/after

Timing:

• Post-workout: 30-60 min after, not immediately
• Evening: 2-3 hours before bed
• Not immediately post-meal

---

4.4 Massage & Myofascial Release

Weekly Routine:

• Professional massage: 1x per month (60 min)
• Self-myofascial release: 10-15 min daily

Tools:

• Foam roller (standard, trigger point, vibrating)
• Lacrosse ball or trigger point ball
• Massage gun (Theragun, Hypervolt)
• Percussion massager

Daily Self-Release Protocol (10-15 min):

• Calves: 2 min per leg (foam roller)
• Quads: 2 min per leg (foam roller)
• IT Band: 2 min per side (foam roller, trigger point)
• Upper back: 2 min (foam roller)
• Chest: 1 min per side (lacrosse ball)
• Shoulders: 1 min per side (lacrosse ball)

---

4.5 Active Recovery Days

Purpose: Enhance blood flow, reduce soreness, maintain aerobic capacity without CNS fatigue

Option A: Light Cardio (30-45 min)

• Easy walk (Zone 1: 50-60% max HR)
• Easy bike or swim
• Conversational pace

Option B: Yoga or Mobility Flow (45-60 min)

• Focus on hip, shoulder, thoracic mobility
• Gentle stretching
• Parasympathetic activation

Option C: Tai Chi or Qigong (30-45 min)

• Slow, flowing movements
• Breathing focus
• Stress reduction

Guidelines:

• Heart rate: <120 bpm for most of session
• Perceived exertion: 2-3/10
• No metabolic stress
• Can do daily if needed

---

PART 5: STRESS RESILIENCE & COGNITIVE ENHANCEMENT

5.1 Stress Resilience Framework

Baseline Stress Assessment

Measure at Week 1, 6, 12:

• Perceived Stress Scale (PSS-10)
• Cortisol levels (salivary or serum)
• Resting heart rate
• HRV trends
• Sleep quality
• Mood/anxiety scales

---

Cognitive Behavioral Techniques

Stress Inoculation Training:

• Identify major stressors
• Practice controlled exposure
• Build confidence in stress management
• Gradually increase difficulty

Example Protocol (Weeks 1-12):

• Week 1-2: Identify 3 major stressors
• Week 3-4: Practice 1-2 min exposure to mild stressor
• Week 5-8: Increase exposure duration to 5-10 min
• Week 9-12: Add multiple stressors simultaneously

---

Neurofeedback Concepts

Muse Headband Protocol (Optional):

• Real-time EEG feedback for meditation
• Trains alpha waves (relaxation) and theta waves (deep focus)
• 10 min daily sessions
• Gamified feedback (birds, weather)

Neurofeedback Goals:

• Increase alpha power (8-12 Hz) for relaxation
• Increase theta power (4-8 Hz) for focus
• Decrease high-frequency beta (>20 Hz) for anxiety reduction

---

5.2 Cognitive Enhancement Protocols

Working Memory & Focus Training

Dual N-Back Task (Brain Training):

• Free app: Brain Workshop, Dual N-Back
• 20 min daily, 5 days per week
• Increases working memory and fluid intelligence
• Weeks 1-12: Progressive difficulty increase

Protocol:

• Week 1-2: N-Back 2 (easy)
• Week 3-4: N-Back 2-3 (moderate)
• Week 5-8: N-Back 3-4 (hard)
• Week 9-12: N-Back 4+ (very hard)

---

Cognitive Testing & Monitoring

NIH Toolbox Cognitive Battery:

• Free online cognitive assessment
• Tests: Processing speed, attention, memory, executive function
• Baseline + Week 12 comparison

Lumosity or Peak Brain Training:

• Gamified cognitive training
• Daily 15-30 min sessions
• Tracks improvement over time

---

Learning & Neuroplasticity Activation

Novel Learning Protocol (Pick One):

• Learn a new language (Duolingo, 15 min daily)
• Learn a musical instrument (30 min daily)
• Learn a new skill (coding, art, etc.)
• Rationale: Novel learning activates BDNF, neuroplasticity

Reading Protocol:

• 30-60 min daily of non-fiction or challenging material
• Focus areas: Longevity science, neuroscience, philosophy
• Rationale: Cognitive engagement, vocabulary expansion

---

5.3 Social Connection & Meaning

Rationale: Strong social connections predict longevity better than most biomarkers

Weekly Protocol:

• In-person: 1-2 meaningful conversations or social activities (60+ min)
• Community: 1-2 hours per week in group activity (fitness class, club, volunteer)
• Family: 30-60 min quality time with loved ones
• Gratitude: Daily gratitude practice or journaling (5-10 min)
• Meaning: Identify 1-2 activities that align with personal values

---

PART 6: TRACKING & BIOFEEDBACK SYSTEM

6.1 Wearable Devices & Apps

Primary Wearables

Device	Metrics	Frequency	Cost
Oura Ring (Gen 3)	Sleep, HRV, temperature, activity	Daily	$300-400
WHOOP Band	Sleep, strain, recovery, HRV	Daily	$30/month
Garmin Fenix/Epix	Sleep, HRV, training load, VO2 max	Daily	$600-900
Apple Watch Ultra	Activity, workouts, ECG, blood oxygen	Daily	$800
Continuous Glucose Monitor (Dexcom)	Blood glucose	Every 5 min	$50-150/month

Recommended Stack (Budget-Conscious)

Tier 1 (Essential):

• Oura Ring or WHOOP (sleep, HRV, recovery)
• Garmin or Apple Watch (activity, workouts)
• Continuous Glucose Monitor (optional but valuable)

Tier 2 (Advanced):

• Add: Muse Headband (neurofeedback)
• Add: Eight Sleep (smart mattress with temperature control)

---

6.2 Biomarker Tracking Protocol

Blood Testing Schedule

Baseline (Week 1):

• Lipid panel (Total cholesterol, LDL, HDL, Triglycerides)
• Fasting glucose
• Insulin
• HbA1c
• hs-CRP (inflammation)
• Homocysteine
• Testosterone, DHEA-S
• Thyroid (TSH, Free T3, Free T4)
• Vitamin D (25-OH)
• Vitamin B12, folate
• Complete metabolic panel (liver, kidney function)
• Complete blood count

Mid-Point (Week 6, Optional):

• Vitamin D, B12, homocysteine (if concerned)
• Glucose, insulin (if tracking CGM)

End-Point (Week 12):

• Repeat full baseline panel
• Compare to baseline

Providers:

• Quest Diagnostics, LabCorp (standard)
• Ulta Lab Tests, Any Lab Test Now (direct-to-consumer)
• Thorne, EverlyWell (at-home kits)
• Functional medicine doctors (more comprehensive)

---

Tracking Spreadsheet Template

Create Google Sheet with tabs:

Tab 1: Daily Metrics

Date	Sleep (h)	HRV (ms)	RHR (bpm)	Workout	Mood (1-10)	Stress (1-10)	Notes
1/1	7.5	65	58	Lower	8	3

Tab 2: Weekly Averages

Week	Avg Sleep	Avg HRV	Avg RHR	Workouts	Avg Mood	Avg Stress

Tab 3: Blood Work

Date	Glucose	Insulin	HDL	LDL	Triglycerides	hs-CRP	Testosterone	Vitamin D

Tab 4: Body Composition

Date	Weight (lb)	Muscle (lb)	Fat (%)	Waist (in)

Tab 4: Performance

Date	Squat 1RM	Bench 1RM	Deadlift 1RM	VO2 Max	Grip Strength

---

6.3 Monthly Review Protocol

First Sunday of Each Month (30-45 min):

1. Data Review (10 min):

   • Compile all metrics from past month
   • Calculate averages
   • Identify trends (improving, declining, stable)

2. Assessment (10 min):

   • What went well?
   • What was challenging?
   • What needs adjustment?

3. Biomarker Analysis (5 min):

   • Any concerning trends?
   • Supplement effectiveness?
   • Dietary adjustments needed?

4. Training Analysis (5 min):

   • Strength progress?
   • Conditioning improvements?
   • Injury concerns?

5. Adjustments (10 min):

   • Modify supplements if needed
   • Adjust training based on performance
   • Refine diet based on CGM/weight trends
   • Update goals

---

PART 7: IMPLEMENTATION TIMELINE

Week 1: Assessment & Setup Phase

Days 1-3:

• Schedule baseline blood work (get results by end of week)
• Establish baseline metrics (weight, body composition, grip strength, VO2 max)
• Set up wearables (Oura, WHOOP, Garmin, CGM if using)
• Download tracking apps (HRV4Training, MyFitnessPal, Cronometer)
• Create Google Sheet for tracking

Days 4-7:

• Begin baseline diet (no elimination yet, just track)
• Start morning routine (meditation, HRV reading)
• Begin evening routine (sleep hygiene)
• Start Tier 1 supplements (micronutrients, mitochondrial support)
• Begin training Week 1 protocol
• Establish fasting window (11am-7pm)

End of Week 1:

• Review blood work results
• Adjust supplements based on deficiencies
• Confirm training program is sustainable
• Assess sleep quality (first night data)

---

Week 2-4: Metabolic Reset & Baseline

Focus: Establish consistent habits, baseline performance

Daily:

• Track all meals (MyFitnessPal or Cronometer)
• Read HRV upon waking
• Complete scheduled workout
• Evening routine (sleep hygiene, supplements)
• Track sleep metrics

Weekly:

• Monday: Review previous week's data
• Adjust macros if needed based on body composition changes
• Assess training progress (weights, reps, RPE)
• Meditation: 5-10 min daily

Supplements (Tier 1 + 2):

• Micronutrients (daily)
• Mitochondrial support (daily)
• Antioxidants (daily)
• Cognitive stack (daily)
• Sleep stack (5 nights/week)

Training:

• Weeks 1-4 program (hypertrophy focus)
• 4 strength days + 2 conditioning + 1 rest

Dietary Adjustments:

• Eliminate seed oils, processed foods
• Increase whole foods
• Establish 8-hour eating window

---

Week 5-8: Metabolic Flexibility & Strength Building

Focus: Transition to keto-refeed cycling, increase strength focus

Days 1-3:

• Begin 4-day keto / 3-day refeed cycle
• Adjust macros: Keto days <30g carbs, refeed days 1.5-2g/lb carbs
• Recalculate caloric targets
• Update MyFitnessPal

Supplements (Add to Tier 1 & 2):

• Longevity stack: Fisetin, Spermidine, NMN
• Advanced cognitive: All cognitive stack
• Recovery stack: All recovery supplements
• Fat loss stack (if doing HIIT): Green tea, L-carnitine, Yohimbine

Training:

• Weeks 5-8 program (strength & power emphasis)
• Increase intensity on main lifts
• Add power work (box jumps, plyometrics)

Recovery:

• Add sauna 2x per week (15-20 min)
• Add cold showers 2x per week (2-3 min)
• Increase meditation to 10-15 min daily
• HRV-based training adjustments

Testing (Week 6):

• Optional: Recheck Vitamin D, B12, glucose (if using CGM)
• Assess strength progress (attempt new maxes)
• Body composition check (if doing DEXA)

---

Week 9-12: Peaking & Testing

Focus: Consolidate gains, test new maxes, prepare for next cycle

Weeks 9-10: Maintenance Phase

• Reduce training volume by 30%
• Maintain intensity (RPE 7-8/10)
• Continue all supplements
• Continue keto-refeed cycling

Weeks 11-12: Testing & Peaking

• Attempt new 1RM on main lifts
• Reduce conditioning volume
• Maintain mobility work
• Continue all supplements

Week 12: Final Testing & Assessment

• Schedule final blood work (same tests as baseline)
• Final body composition (DEXA, InBody)
• VO2 max test
• Cognitive testing (NIH Toolbox or Lumosity)
• Grip strength
• Compare all metrics to baseline

Week 12: Review & Plan Next Cycle

• Comprehensive data review (all metrics)
• Identify biggest improvements
• Identify areas needing work
• Plan next 12-week cycle (variations, new goals)
• Update supplement stack based on results

---

PART 8: MONTHLY PROGRESSION & ADJUSTMENTS

Month 1 (Weeks 1-4): Establishing Baseline

Primary Goal: Establish habits, collect baseline data

Expected Changes:

• Slight weight loss (1-3 lbs) from reduced processed foods
• Improved sleep quality (especially weeks 3-4)
• Increased energy (weeks 2-3, possible energy dip week 1)
• Improved digestion, reduced bloating

Adjustments if Needed:

• If weight loss too rapid (>3 lbs/week): Increase calories by 200-300
• If weight gain (>2 lbs/week): Reduce calories by 200-300
• If sleep poor: Increase magnesium, reduce evening caffeine cutoff to 12pm
• If energy low: Check sleep, increase carbs on training days

---

Month 2 (Weeks 5-8): Metabolic Adaptation & Strength Building

Primary Goal: Increase strength, establish metabolic flexibility

Expected Changes:

• Continued fat loss (1-2 lbs/week if in deficit)
• Significant strength gains (5-15% increase in main lifts)
• Improved body composition (muscle gain, fat loss)
• Better energy on refeed days
• Improved workout performance

Adjustments if Needed:

• If strength plateau: Increase volume, add power work, ensure adequate sleep
• If fatigue: Increase carbs on refeed days, reduce HIIT frequency
• If muscle loss: Increase protein to 1.2g/lb, add more refeed days
• If fat loss stalled: Increase HIIT frequency, reduce calories slightly, add L-carnitine

---

Month 3 (Weeks 9-12): Consolidation & Testing

Primary Goal: Test improvements, prepare for next cycle

Expected Changes:

• Significant strength gains (10-20% from baseline)
• Improved body composition (5-15 lb fat loss if in deficit, 5-10 lb muscle gain)
• Enhanced cognitive performance (NIH Toolbox scores)
• Improved blood markers (lipids, glucose, inflammation)
• Better sleep quality, higher HRV

Adjustments if Needed:

• If overtraining symptoms: Reduce volume, increase rest days
• If blood markers poor: Adjust diet (increase antioxidants, reduce refined carbs)
• If cognitive gains minimal: Increase brain training, add novel learning

---

PART 9: TROUBLESHOOTING & ADAPTATION

Common Issues & Solutions

Issue 1: Weight Loss Stalled (Weeks 5-8)

Possible Causes:

• Metabolic adaptation
• Overeating on refeed days
• Insufficient cardio
• Sleep deprivation
• Stress/cortisol elevation

Solutions:

• Reduce calories by 200-300
• Increase HIIT frequency (add 3rd session)
• Reduce refeed carbs slightly (1-1.5g/lb instead of 1.5-2g/lb)
• Increase L-carnitine, add Yohimbine
• Prioritize sleep (add melatonin, reduce stress)
• Check cortisol levels (salivary test)

---

Issue 2: Strength Plateau

Possible Causes:

• Insufficient caloric intake
• Inadequate protein
• Poor sleep/recovery
• Overtraining (high HIIT frequency)
• Poor form/technique

Solutions:

• Increase calories by 200-300 (especially on strength days)
• Ensure 1.2g/lb protein
• Add extra rest day or reduce HIIT to 1x/week
• Film sets, check form with coach
• Add more refeed days (increase to 4 refeed days)
• Reduce supplement cycling (ensure consistent dosing)

---

Issue 3: Poor Sleep Quality

Possible Causes:

• Blue light exposure
• Caffeine timing
• Stress/anxiety
• Magnesium deficiency
• Sleep apnea

Solutions:

• Strict blue light avoidance after 8pm
• Caffeine cutoff at 2pm (or eliminate)
• Add meditation (10-20 min evening)
• Increase magnesium to 500-600mg
• Add Valerian, Passionflower
• Sleep apnea test (home test or sleep study)
• Consider sleep coaching (Oura, Whoop provide recommendations)

---

Issue 4: Digestive Issues

Possible Causes:

• Rapid diet change
• Insufficient fiber (on keto days)
• Dairy intolerance
• Food sensitivities

Solutions:

• Slow dietary transition (don't eliminate all foods at once)
• Increase fiber on refeed days (vegetables, rice)
• Eliminate dairy for 2 weeks, then reintroduce
• Add fermented foods (sauerkraut, kimchi, kefir)
• Add digestive enzymes (Betaine HCL, Bromelain)
• Consider elimination diet (low-FODMAP, AIP)

---

Issue 5: Supplement Side Effects

Common Issues:

• Nausea: Reduce supplement dose, take with food, switch brands
• Headaches: Often NAC or high-dose antioxidants; reduce dose
• Sleep disruption: Check timing of stimulating supplements (caffeine, L-Tyrosine, Rhodiola)
• GI upset: Creatine, Beta-Alanine; take with food, increase water
• Jitteriness: Reduce caffeine, L-Theanine, or Yohimbine

Solutions:

• Reduce doses by 50%, slowly increase
• Change timing (take with different meal)
• Switch brands or forms
• Take 1-2 week break, reintroduce

---

Issue 6: Overtraining/CNS Fatigue

Symptoms:

• Declining strength despite good effort
• Elevated resting heart rate (>10 bpm above baseline)
• Low HRV
• Irritability, mood disturbance
• Poor sleep
• Increased injury risk

Solutions:

• Immediate: Reduce training volume by 30-50%
• Take 3-5 day complete rest
• Increase sleep (aim for 9-10 hours)
• Reduce HIIT frequency
• Increase recovery tools (sauna, massage, cold exposure)
• Check HRV daily, train only if HRV normal

---

Personalization Adjustments

Based on Genetic Testing (If Available)

MTHFR Variants:

• If homozygous or heterozygous: Use methylated B vitamins (methylfolate, methylcobalamin)
• Increase folate intake

ApoE Variants:

• ApoE3/3 (most common): Standard protocol
• ApoE3/4 or 4/4: May need lower carb diet, focus on antioxidants, may have higher cholesterol response to saturated fat

Caffeine Sensitivity (CYP1A2):

• Fast metabolizer: Can tolerate daily caffeine
• Slow metabolizer: Reduce caffeine frequency, earlier cutoff time

---

Based on Metabolic Type

Protein Type (Fast Oxidizers):

• Higher protein (1.2-1.4g/lb)
• Lower carbs (0.5-1g/lb)
• Higher fat (0.8-1.2g/lb)
• More frequent meals (4-5/day)

Carb Type (Slow Oxidizers):

• Moderate protein (0.8-1g/lb)
• Higher carbs (1-1.5g/lb)
• Lower fat (0.5-0.8g/lb)
• Fewer, larger meals (2-3/day)

Balanced Type:

• Moderate protein (1-1.1g/lb)
• Moderate carbs (0.8-1g/lb)
• Moderate fat (0.7-0.9g/lb)
• Moderate meal frequency (3-4/day)

---

Based on Training Response

Poor Responder to Strength Training:

• Increase volume (more sets/reps)
• Increase frequency (5-6 days/week)
• Increase calories (maintenance to +300)
• Add more refeed days
• Ensure >8 hours sleep

Good Responder to Strength Training:

• Standard protocol
• May progress faster through phases

Poor Responder to Cardio:

• Increase HIIT frequency (3x/week)
• Add longer steady-state sessions (45-60 min)
• Increase L-carnitine, Green tea extract
• Check VO2 max trajectory

---

PART 10: LONG-TERM SUSTAINABILITY & NEXT CYCLES

Post-12-Week Assessment

Comprehensive Review (Week 12):

1. Quantitative Improvements:

   • Compare all blood markers (lipids, glucose, inflammation, hormones)
   • Body composition changes
   • Strength gains
   • Cardiovascular improvements (VO2 max)
   • Cognitive performance

2. Qualitative Assessment:

   • Energy levels
   • Sleep quality
   • Mood/mental health
   • Stress resilience
   • Overall well-being

3. Adherence & Sustainability:

   • Which habits stuck?
   • Which were challenging?
   • What needs modification for long-term?

---

Next 12-Week Cycle (Weeks 13-24)

Option A: Repeat with Variations

• Maintain successful protocols
• Increase training intensity/volume
• Rotate exercise selection
• Adjust supplement stack based on results

Option B: Different Focus

• Weeks 13-24: Muscle building emphasis (higher calories, more volume)
• Weeks 25-36: Strength & power focus
• Weeks 37-48: Fat loss & conditioning focus

Option C: Advanced Biohacking

• Add rapamycin (if medically supervised)
• Try senolytic protocols (Fisetin + Quercetin)
• Add exosome therapy (if available)
• Experiment with plasma exchange

---

Maintenance Protocol (Year 2+)

Once established, simplified protocol:

Training:

• 3-4 strength days/week (lower volume than initial 12 weeks)
• 1-2 conditioning days/week
• 2-3 active recovery days

Nutrition:

• Maintenance calories (no aggressive deficit/surplus)
• Flexible macro cycling (no strict keto-refeed)
• Intuitive eating with protein priority

Supplements:

• Tier 1 (micronutrients) + Tier 2 (mitochondrial) + Tier 3 (targeted)
• Reduce frequency of advanced stacks
• Annual senolytic protocol (2 weeks)

Recovery:

• 7-9 hours sleep nightly
• Sauna 1x/week
• Cold exposure 1x/week
• Meditation 5-10 min daily
• Monthly massage or myofascial release

Testing:

• Annual blood work (same panel as baseline)
• Annual body composition
• Annual VO2 max, strength testing
• Quarterly HRV tracking

---

APPENDIX: QUICK REFERENCE GUIDES

Daily Supplement Stack (Simplified)

Morning (with breakfast):

• Vitamin D3 4,000 IU
• Magnesium Glycinate 400mg
• Omega-3 (fish oil) 2-3g EPA/DHA
• CoQ10 (Ubiquinol) 200mg
• Alpha-GPC 600mg
• Caffeine 100-200mg (or L-Theanine 100mg)
• Lion's Mane 500mg
• Curcumin 500mg + Piperine 5mg
• Creatine 5g

Mid-Day (around lunch):

• Bacopa Monnieri 300mg
• Ginkgo Biloba 120mg
• Quercetin 500mg
• Astaxanthin 4-12mg
• NAC 600mg

Pre-Workout (30-60 min before):

• Citrulline Malate 6-8g
• Beta-Alanine 3-5g
• L-Carnitine 2-3g (if fat loss focus)

Post-Workout (within 60 min):

• Creatine 5g (with carbs + protein)
• Collagen 10-20g
• Bromelain 500-1,000 GDU

Evening (with dinner):

• Omega-3 (fish oil) 2-3g EPA/DHA
• Magnesium Glycinate 300-400mg
• Boswellia 300-500mg
• Vitamin K2 90-180mcg

Before Bed (30-60 min):

• Magnesium Glycinate 300-500mg
• L-Glycine 3-5g
• Apigenin 50-100mg
• Ashwagandha 300-600mg
• Melatonin 0.5-5mg (5x/week)

---

Weekly Meal Template

Keto Days (Mon, Tue, Thu, Fri):

Meal	Example
Breakfast (11am)	8oz salmon + 2 tbsp MCT oil + 3 cups spinach
Lunch (3pm)	6oz grass-fed beef + 2 tbsp ghee + salad
Dinner (6:30pm)	8oz pastured chicken + 1/4 cup macadamia nuts + broccoli

Refeed Days (Wed, Sat, Sun):

Meal	Example
Breakfast (11am)	8oz beef + 1.5 cups white rice + vegetables
Lunch (3pm)	6oz chicken + 1.5 cups white rice + honey
Dinner (6:30pm)	8oz salmon + 1 cup sweet potato + vegetables

---

Weekly Training Template

Day	Focus	Duration	Intensity
Mon	Lower Strength	50 min	RPE 8-9
Tue	Upper Strength + HIIT	65 min	RPE 8-9 + 9
Wed	Active Recovery	30-45 min	RPE 3-4
Thu	Lower Power	50 min	RPE 8-9
Fri	Upper Strength	50 min	RPE 8-9
Sat	HIIT Conditioning	20-30 min	RPE 9
Sun	Rest	—	—

---

HRV-Based Training Adjustments

HRV Status	Training Recommendation
>90th percentile	Hard training, new maxes, high volume
70-90th percentile	Moderate-heavy training, normal volume
50-70th percentile	Moderate training, reduced volume
<50th percentile	Light training, mobility, recovery focus

---

Sleep Optimization Checklist

• Bedroom temperature 60-67°F
• Complete darkness (blackout curtains)
• White/brown noise
• No screens 1 hour before bed
• Blue light glasses after 8pm
• Magnesium Glycinate 300-500mg at 9pm
• L-Glycine 3-5g at 9pm
• Apigenin 50-100mg at 9pm
• Melatonin 0.5-5mg at 9:30pm (5x/week)
• No caffeine after 2pm
• No large meals after 7pm
• 10-20 min meditation/breathing before bed

---

Monthly Tracking Checklist

• Compile sleep data (average, deep sleep %, REM %)
• Compile HRV data (average, trend)
• Compile workout data (lifts, reps, RPE, conditioning)
• Compile body weight (average, trend)
• Compile meal tracking (macro averages, adherence)
• Compile mood/stress scores
• Review supplement adherence
• Assess energy levels, recovery
• Plan adjustments for next month

---

CONCLUSION

This 3-month longevity plan provides a comprehensive framework for optimizing physical performance, cognitive function, and long-term health. Success requires:

1. Consistency: Small, consistent actions compound over time
2. Flexibility: Adjust based on individual response and data
3. Patience: Significant changes take 8-12 weeks to manifest
4. Tracking: Data-driven decisions lead to better outcomes
5. Sustainability: Choose habits you can maintain long-term

Expected Outcomes (Week 12):

• 5-15 lb body recomposition (fat loss + muscle gain)
• 10-20% strength improvement
• 10-20% cardiovascular improvement
• Improved blood markers (lipids, glucose, inflammation)
• Better sleep quality, higher HRV
• Enhanced cognitive performance
• Improved stress resilience
• Greater overall well-being

Remember: This is a starting framework. Personalize based on your genetics, response, goals, and lifestyle. Work with qualified healthcare providers (functional medicine doctors, longevity specialists) for medical oversight, especially with advanced interventions like rapamycin or senolytic protocols.

The goal is not perfection, but progressive improvement toward optimal health and longevity.