COMPREHENSIVE 3-MONTH LONGEVITY OPTIMIZATION PROTOCOL

Advanced Biohacker's Blueprint for Peak Performance & Healthspan Extension

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TABLE OF CONTENTS

1. Pre-Protocol Assessment & Baseline Establishment
2. Month 1: Foundation & Metabolic Flexibility
3. Month 2: Optimization & Hormetic Stress
4. Month 3: Integration & Peak Performance
5. Supplement Stacks & Cycling Protocols
6. Advanced Tracking & Biomarker Monitoring
7. Recovery & Regeneration Protocols
8. Troubleshooting & Adjustments

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<a name="phase-0"></a>

PHASE 0: PRE-PROTOCOL ASSESSMENT (Week -1)

Comprehensive Baseline Testing

Blood Biomarker Panel

Schedule these tests before beginning:

Metabolic Panel:

• Fasting glucose, HbA1c, fasting insulin
• Complete lipid panel (including ApoB, Lp(a), LDL-P)
• Homocysteine, hs-CRP, fibrinogen
• Liver enzymes (ALT, AST, GGT)
• Kidney function (BUN, creatinine, eGFR)

Hormonal Panel:

• Total/free testosterone, SHBG
• Estradiol, progesterone (if applicable)
• DHEA-S, cortisol (AM/PM)
• Free T3, free T4, TSH, reverse T3
• IGF-1

Longevity-Specific Markers:

• Vitamin D (25-OH)
• Omega-3 index
• RBC magnesium
• Ferritin, serum iron, TIBC
• Uric acid
• GlycanAge or biological age test (optional)

Advanced Testing (Optional but Recommended):

• DUTCH Complete hormone test
• Organic acids test
• Comprehensive stool analysis
• Genetic testing (23andMe + Promethease or SelfDecode)
• Telomere length assessment

Physical Assessments

Test	Protocol	Target Baseline
VO2 Max	Lab test or estimated via Cooper test	Record exact value
Grip Strength	Dynamometer, 3 attempts each hand	>40kg men, >25kg women
Body Composition	DEXA scan preferred	Record all metrics
Flexibility	Sit-and-reach, shoulder mobility	Document limitations
Balance	Single-leg stand (eyes closed)	>30 seconds
Resting Heart Rate	Morning average over 5 days	<60 bpm ideal
HRV Baseline	7-day morning average (RMSSD)	Record exact value
Blood Pressure	Average of 3 readings	<120/80 mmHg

Cognitive Baseline

• Cambridge Brain Sciences or BrainHQ: Complete full assessment
• Reaction time test: Human Benchmark website
• Working memory: N-back test baseline
• Sleep quality: Pittsburgh Sleep Quality Index (PSQI)
• Mood assessment: PHQ-9, GAD-7

Equipment Setup

Essential Wearables:

1. Oura Ring Gen 3 - Sleep, HRV, temperature
2. Continuous Glucose Monitor (Levels, Nutrisense, or Supersapiens) - First 2 weeks minimum
3. WHOOP 4.0 or Garmin Watch - Training load, recovery
4. Bluetooth Blood Pressure Cuff - Weekly monitoring

Recommended Additional Tools:

• Muse S headband (neurofeedback/meditation)
• Lumen metabolic tracker
• Biosense ketone breath meter
• Blue light blocking glasses (daytime: clear/yellow; evening: orange/red)

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<a name="month-1"></a>

MONTH 1: METABOLIC FOUNDATION & FLEXIBILITY

Theme: Establish metabolic flexibility, optimize circadian rhythm, build movement foundation

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WEEK 1-2: METABOLIC RESET

Dietary Protocol: Modified Mediterranean Elimination

Macronutrient Targets:

• Protein: 1.6g/kg bodyweight (prioritize first meal)
• Carbohydrates: 100-150g (from whole food sources only)
• Fat: 0.8-1g/kg bodyweight
• Fiber: 35-50g daily

Foods to Eliminate (Full 2 weeks):

• All processed foods, seed oils, added sugars
• Gluten-containing grains
• Conventional dairy
• Alcohol
• Artificial sweeteners

Daily Eating Structure:

Time	Meal	Composition
7:00 AM	Morning Protocol	500ml water + electrolytes, morning sunlight
12:00 PM	First Meal	40-50g protein, vegetables, healthy fats
3:00 PM	Snack (optional)	Handful nuts, berries, or skip
6:30 PM	Final Meal	40-50g protein, complex carbs, vegetables
7:30 PM	Kitchen Closed	Begin overnight fast

Sample Day 1 Meals:

First Meal (12 PM):

• 6 oz wild-caught salmon
• 2 cups mixed greens with olive oil/lemon dressing
• 1/2 avocado
• 1/4 cup sauerkraut

Final Meal (6:30 PM):

• 6 oz grass-fed beef or pasture-raised chicken
• 1 cup roasted sweet potato
• 2 cups roasted cruciferous vegetables (broccoli, Brussels sprouts)
• 1 tbsp extra virgin olive oil

Fasting Protocol: 16:8 Time-Restricted Eating

• Eating window: 12:00 PM - 8:00 PM
• Fasting window: 8:00 PM - 12:00 PM (16 hours)
• Allowed during fast: Water, black coffee, plain tea, electrolytes

Exercise Protocol: Week 1-2

Monday - Strength Foundation A

Warm-up: 10 min (joint circles, band pull-aparts, goblet squat holds)

A1. Goblet Squat: 3x10 @RPE 6
A2. Dead Hang: 3x20-30 sec

B1. Romanian Deadlift: 3x10 @RPE 6
B2. Push-up Variation: 3x8-12

C1. Dumbbell Row: 3x10 each arm
C2. Pallof Press: 3x10 each side

Finisher: 10 min Zone 2 cardio (bike or walk)

Tuesday - Zone 2 Cardio + Mobility

45-60 min Zone 2 cardio (HR = 180 - age, ±5 bpm)
Options: Cycling, incline walking, swimming, rowing

Post-cardio: 15 min mobility routine
- 90/90 hip stretch: 2 min each side
- Couch stretch: 90 sec each side
- Thread the needle: 10 each side
- Cat-cow: 20 reps

Wednesday - Active Recovery

Morning: 30 min walk in nature (sunlight exposure)
Evening: 20 min yoga or stretching
Optional: Sauna session (see recovery protocols)

Thursday - Strength Foundation B

Warm-up: 10 min dynamic prep

A1. Hip Hinge (KB Deadlift): 3x10 @RPE 6
A2. Face Pulls: 3x15

B1. Split Squat: 3x8 each leg
B2. Dumbbell Bench Press: 3x10

C1. Lat Pulldown or Assisted Pull-up: 3x10
C2. Farmer's Carry: 3x40m

Finisher: 5 min nasal breathing walk

Friday - Zone 2 + Skill Work

40 min Zone 2 cardio
10 min balance/coordination work:
- Single leg stands (eyes closed)
- Tandem walking
- Reaction ball catches

Saturday - Long Slow Distance

60-90 min low-intensity activity
Options: Hiking, easy cycling, swimming
Maintain conversational pace throughout

Sunday - Complete Rest + Recovery

No structured exercise
Focus: Sleep optimization, meal prep, stress management
Optional: Gentle walk, stretching, meditation

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WEEK 3-4: KETOGENIC TRANSITION

Dietary Protocol: Cyclical Ketogenic Diet Introduction

Week 3: Standard Ketogenic

• Carbohydrates: <30g net carbs
• Protein: 1.6-2.0g/kg bodyweight
• Fat: To satiety (typically 60-70% calories)
• Calories: Slight deficit (-10-15%)

Week 4: Targeted Ketogenic

• Same as Week 3, EXCEPT:
• 15-25g fast-acting carbs 30 min pre-workout on training days
• Options: Dextrose, honey, or cyclic dextrin

Ketogenic Food Framework:

Category	Foods	Daily Target
Protein	Fatty fish, eggs, beef, lamb, organ meats	120-180g
Fats	Olive oil, avocado, MCT, tallow, ghee	100-150g
Vegetables	Leafy greens, cruciferous, zucchini, asparagus	6-8 cups
Extras	Olives, nuts (limited), fermented foods	Moderate

Sample Ketogenic Day:

First Meal (12 PM):

• 3 whole eggs + 2 egg yolks scrambled in ghee
• 3 oz smoked salmon
• 1/2 avocado
• 2 cups spinach sautéed in olive oil

Second Meal (5 PM):

• 8 oz ribeye steak
• Large salad with olive oil, MCT oil dressing
• 1 cup roasted broccoli with parmesan

Evening (7 PM - optional):

• Bone broth with added collagen
• Small handful macadamia nuts

Fasting Protocol: Extended to 18:6

• Eating window: 12:00 PM - 6:00 PM
• Morning: Black coffee with optional MCT oil (pure fast) or without (clean fast)
• Track ketones: Aim for 0.5-2.0 mmol/L blood ketones

Exercise Protocol: Week 3-4

Monday - Strength Progression A

Warm-up: 10 min

A1. Barbell Back Squat: 4x6 @RPE 7
A2. Band Pull-aparts: 4x15

B1. Barbell Romanian Deadlift: 3x8 @RPE 7
B2. Incline Dumbbell Press: 3x8

C1. Weighted Pull-up or Lat Pulldown: 3x6-8
C2. Ab Wheel Rollout: 3x8-10

D. Sled Push/Pull or Farmer's Carry: 4x30m

Tuesday - Zone 2 + Tempo Intervals

10 min Zone 2 warm-up
4x4 min at Tempo pace (Zone 3, comfortably hard)
3 min Zone 1 recovery between intervals
10 min Zone 2 cool-down
Total: 45-50 min

Wednesday - Recovery + Breathwork

Morning: 20 min walk + 10 min sun exposure
Midday: 15 min breathwork session (see protocols)
Evening: 20 min sauna + cold exposure

Thursday - Strength Progression B

Warm-up: 10 min

A1. Trap Bar Deadlift: 4x5 @RPE 7
A2. Face Pulls: 4x12

B1. Bulgarian Split Squat: 3x8 each
B2. Dumbbell Overhead Press: 3x8

C1. Chest-Supported Row: 3x10
C2. Hanging Leg Raise: 3x10

D. Loaded Carries Medley: 3 rounds
   - Farmer's walk 20m
   - Suitcase carry 20m each side

Friday - Zone 2 Cardio

50-60 min steady Zone 2
Focus on nasal breathing throughout
Track: Should be able to hold conversation

Saturday - Rucking or Hiking

60-90 min with 20-30 lb pack
Moderate terrain
Combine with nature exposure

Sunday - Active Recovery

30 min gentle yoga or mobility
Optional: Float tank, massage
Focus: Parasympathetic activation

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<a name="month-2"></a>

MONTH 2: HORMETIC STRESS & OPTIMIZATION

Theme: Strategic stress application, HIIT introduction, cognitive enhancement protocols

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WEEK 5-6: HORMETIC STRESS INTRODUCTION

Dietary Protocol: Protein-Modified Alternate Day Fasting (PMADF)

Structure:

• Feeding Days (Mon, Wed, Fri, Sun): Full ketogenic protocol
• Modified Fast Days (Tue, Thu, Sat): Protein-sparing modified fast

Modified Fast Day Protocol:

• Total calories: 500-600
• Protein: 80-100g (from lean sources only)
• Carbs: <10g
• Fat: Minimal (only what comes with protein)

Sample Modified Fast Day:

12 PM: 6 oz chicken breast + large green salad (no oil dressing)
6 PM: 6 oz white fish + steamed vegetables
Supplements: Full stack (see supplement section)
Hydration: Minimum 3L water + electrolytes

Feeding Day Enhancement:

• Increase protein to 2.0-2.2g/kg
• Add strategic carb refeeds post-workout (50-75g)
• Focus on nutrient density

Cold Exposure Protocol Introduction

Week 5: Adaptation Phase

Daily: End shower with 30 sec cold (as cold as possible)
Progression: Add 10 sec every 2 days
Target by end of week: 90 sec cold shower

Week 6: Deliberate Cold Exposure

Option A - Cold Shower: 2-3 min at end of shower
Option B - Ice Bath: 2-3x/week, 50-59°F (10-15°C), 3-5 min
Option C - Cold Plunge: Same as ice bath if available

Timing: Morning preferred (cortisol optimization)
Do NOT use within 4 hours after strength training (blunts adaptation)

Heat Exposure Protocol

Sauna Protocol (3-4x/week):

Traditional/Infrared Sauna:
- Temperature: 170-190°F (traditional) or 130-150°F (infrared)
- Duration: 20-30 min per session
- Protocol: 2-3 rounds of 10-15 min with 2 min cool-down between

Post-sauna:
- Rehydrate with electrolytes
- Optional: Cold shower for contrast therapy

Best timing: Evening (promotes sleep) or post-workout

Exercise Protocol: Week 5-6

Monday - Strength + Power A

Warm-up: 10 min including CNS activation

A. Box Jump or Broad Jump: 4x3 (focus on landing)

B1. Back Squat: 5x5 @75-80% 1RM
B2. Weighted Pull-up: 5x5

C1. Walking Lunge: 3x10 each leg
C2. Dips: 3x8-10

D1. Single-Leg RDL: 3x8 each
D2. Pallof Press: 3x10 each side

Finisher: 10 min Zone 2

Tuesday - HIIT Introduction

Warm-up: 10 min progressive

HIIT Protocol (Norwegian 4x4):
4x4 min at 90-95% max HR
3 min active recovery at 60-70% max HR between intervals

Cool-down: 10 min easy + stretching
Total session: 40-45 min

Wednesday - Recovery + Sauna

Morning: 30 min Zone 2 (fasted)
Midday: 20 min mobility routine
Evening: Sauna session (protocol above)

Thursday - Strength + Power B

Warm-up: 10 min

A. Medicine Ball Slam: 4x5

B1. Trap Bar Deadlift: 5x5 @75-80%
B2. Barbell Row: 5x5

C1. Step-up (weighted): 3x8 each
C2. Overhead Press: 3x8

D1. Hip Thrust: 3x10
D2. Dead Bug: 3x10 each side

Finisher: Sled work or battle ropes 5 min

Friday - Zone 2 + Tempo

15 min Zone 2
3x8 min Tempo (Zone 3)
4 min recovery between
15 min Zone 2 cool-down

Saturday - Long Aerobic

75-90 min Zone 2
Options: Cycling, hiking, swimming
Include some varied terrain/intensity naturally

Sunday - Active Recovery

Gentle movement only
Focus: Mobility, breathwork, cold exposure
Prepare for upcoming week

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WEEK 7-8: COGNITIVE ENHANCEMENT FOCUS

Dietary Protocol: Ketogenic + Nootropic Timing

Maintain ketogenic base with strategic additions:

Cognitive Enhancement Meal Timing:

Morning (fasted):
- Lion's Mane coffee or tea
- MCT oil (1 tbsp) for ketone boost

First Meal (12 PM):
- High omega-3 protein (salmon, sardines, mackerel)
- Choline-rich foods (eggs, liver)
- Blueberries (1/2 cup - acceptable carbs for brain)

Pre-cognitive work (30 min before):
- Nootropic stack (see supplement section)
- Optional: 100mg caffeine + 200mg L-theanine

Neurofeedback & Brain Training Protocol

Daily Cognitive Training Stack:

Time	Activity	Duration	Tool
6:30 AM	Meditation + HRV training	20 min	Muse S or HRV app
7:00 AM	Light exposure + journaling	15 min	10,000 lux lamp
12:30 PM	Dual N-back training	20 min	Brain Workshop app
3:00 PM	Focus session (deep work)	90 min	Pomodoro + binaural
8:00 PM	Memory consolidation	10 min	Spaced repetition app

HRV Training Protocol:

Goal: Increase HRV coherence, improve stress resilience

Session Structure (20 min):
1. Baseline measurement (2 min)
2. Resonance frequency breathing (6 breaths/min typically)
3. Heart-focused breathing with positive emotion
4. Real-time HRV feedback via app
5. Gradual increase in coherence duration

Apps: Elite HRV, HRV4Training, HeartMath Inner Balance
Target: Achieve coherence score >80% for 10+ min

Neurofeedback Concepts (Home-based):

Using Muse S Headband:

Protocol A - Focus Training:
- 15 min focused attention meditation
- Goal: Maintain "calm" state >70% of session
- Track: Birds (calm sounds) vs. storms (active mind)

Protocol B - Deep States:
- 20 min before bed
- Goal: Increase alpha/theta activity
- Supports: Memory consolidation, creativity

Frequency: 5x/week minimum
Track: Weekly scores and trends

Exercise Protocol: Week 7-8

Monday - Strength Hypertrophy A

Warm-up: 10 min

A1. Front Squat: 4x8 @70%
A2. Weighted Chin-up: 4x6

B1. Romanian Deadlift: 4x8
B2. Incline DB Press: 4x8

C1. Leg Curl: 3x12
C2. Cable Row: 3x12

D. Core Circuit: 3 rounds
   - Plank 30 sec
   - Side plank 20 sec each
   - Bird dog 10 each side

Tuesday - HIIT Progression

Warm-up: 12 min progressive

Tabata Protocol:
8 rounds: 20 sec all-out / 10 sec rest
Exercise: Assault bike, rower, or ski erg

Rest 4 min

4x4 Norwegian Intervals:
4 min at 90% max HR / 3 min recovery
Complete 3 rounds (modified)

Cool-down: 10 min

Wednesday - Recovery + Cognitive

Morning: 40 min Zone 2 (fasted)
Midday: Dual N-back training (20 min)
Afternoon: Sauna + cold contrast
Evening: HRV training + meditation

Thursday - Strength Hypertrophy B

Warm-up: 10 min

A1. Sumo Deadlift: 4x6 @75%
A2. Dumbbell Shoulder Press: 4x8

B1. Bulgarian Split Squat: 3x10 each
B2. Weighted Dip: 3x8

C1. Lat Pulldown: 3x12
C2. Face Pull: 3x15

D. Loaded Carry Complex: 3 rounds

Friday - Aerobic Power

Pyramid Intervals:
1 min hard / 1 min easy
2 min hard / 2 min easy
3 min hard / 3 min easy
4 min hard / 4 min easy
3 min hard / 3 min easy
2 min hard / 2 min easy
1 min hard / 1 min easy

"Hard" = 85-90% max HR
"Easy" = 60-65% max HR

Saturday - Adventure Day

90-120 min outdoor activity
Options: Trail running, mountain biking, open water swimming
Include natural intervals (hills, sprints)
Focus: Enjoyment + Zone 2 base

Sunday - Deep Recovery

Complete rest from structured exercise
Focus activities:
- 60 min nature walk
- 30 min yoga nidra
- Float tank session (if available)
- Meal prep for upcoming week

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<a name="month-3"></a>

MONTH 3: INTEGRATION & PEAK PERFORMANCE

Theme: Synergize all protocols, push performance boundaries, establish sustainable practices

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WEEK 9-10: PERFORMANCE INTENSIFICATION

Dietary Protocol: Carb Cycling for Performance

Daily Carb Cycling Structure:

Day Type	Training	Net Carbs	Timing
High Carb	Heavy strength/HIIT	150-200g	Around workout
Moderate Carb	Zone 2/moderate	75-100g	Post-workout only
Low Carb	Rest/recovery	<30g	Ketogenic

Weekly Schedule:

• Monday (Strength): HIGH CARB
• Tuesday (HIIT): HIGH CARB
• Wednesday (Recovery): LOW CARB
• Thursday (Strength): MODERATE CARB
• Friday (Aerobic): MODERATE CARB
• Saturday (Long): MODERATE CARB
• Sunday (Rest): LOW CARB

High Carb Day Example:

Pre-workout (90 min before):
- 1 cup oatmeal
- 1 banana
- 1 tbsp honey
- 2 eggs

Post-workout (within 30 min):
- 40g protein shake
- 1 cup white rice
- 1 cup berries

Dinner:
- 6 oz protein
- 1.5 cups sweet potato
- Large salad
- 1 tbsp olive oil

36-Hour Extended Fast (Week 9 & 10)

Protocol (Once per week, typically Sunday 6 PM to Tuesday 6 AM):

Sunday 6 PM: Last meal (moderate, not excessive)

Monday (full fast day):
- Morning: Black coffee, electrolytes
- Midday: Sparkling water, green tea
- Afternoon: Light walking only (no intense exercise)
- Evening: Bone broth (optional, <50 cal)
- Supplements: Electrolytes, magnesium (skip other supplements)

Tuesday 6 AM: Break fast
- Start with: Bone broth or small protein serving
- Wait 30 min
- Full meal: Eggs, avocado, vegetables

Benefits targeted:
- Autophagy activation
- Insulin sensitivity reset
- Mental clarity
- Stem cell regeneration

Exercise Protocol: Week 9-10

Monday - Max Strength A

Warm-up: 15 min (include CNS primers)

A. Power Clean or Hang Clean: 5x3 @80%

B1. Back Squat: Work up to 3RM, then 3x3 @90%
B2. Weighted Pull-up: 5x3 @85%

C1. Pause Squat: 3x5 @70%
C2. Barbell Row: 3x6

D. Single-Leg Work: 2x8 each leg

Finisher: 5 min assault bike easy

Tuesday - HIIT Peak

Warm-up: 15 min progressive

Protocol: 30/30 Intervals
30 sec maximum effort
30 sec complete rest
Repeat 10-12 times

Rest 5 min

Lactate Threshold Work:
3x6 min at 85-88% max HR
3 min recovery between

Cool-down: 10 min + stretching

Wednesday - Active Recovery + Fast Day

Morning: 30 min gentle yoga
Midday: 20 min walk (sunlight)
Evening: Sauna + cold plunge
No intense exercise (fasting day)

Thursday - Max Strength B

Warm-up: 15 min

A. Box Jump with Pause: 4x3

B1. Deadlift: Work up to 3RM, then 3x3 @90%
B2. Weighted Dip: 5x5

C1. Front Squat: 3x5 @75%
C2. Seal Row or Chest-Supported Row: 3x8

D1. Hip Thrust: 3x8 heavy
D2. Hanging Leg Raise: 3x12

Finisher: Farmer's walk 4x40m heavy

Friday - VO2 Max Intervals

Warm-up: 15 min

Billat 30/30 Protocol:
30 sec at VO2 max pace (very hard)
30 sec at 50% VO2 max (jog/easy)
Continue for 12-20 min total

OR

5x3 min at 95-100% max HR
3 min easy recovery between

Cool-down: 15 min Zone 2

Saturday - Endurance Challenge

Option A: 2-hour Zone 2 effort
Option B: Sprint triathlon distance practice
Option C: Long hike with elevation (3+ hours)

Include: Natural intervals, skill work
Focus: Mental endurance, pacing

Sunday - Complete Rest + 36-Hour Fast Continuation

No structured exercise
Light walking only
Focus: Recovery, preparation, reflection

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WEEK 11-12: PEAK & SUSTAINABLE INTEGRATION

Dietary Protocol: Personalized Optimization

By now, you should know:

• Your optimal carb tolerance (CGM data)
• Best meal timing for your schedule
• Foods that work/don't work for you

Week 11-12 Framework:

Create YOUR optimal protocol based on:
1. CGM glucose response data
2. Energy levels throughout day
3. Training performance
4. Sleep quality
5. Cognitive function

Document your "ideal day" for:
- Training days
- Rest days
- Social/flexible days

Suggested Sustainable Template:

• Time-restricted eating: 16:8 (flexible window)
• Carb cycling: Based on activity
• Monthly 36-hour fast: For autophagy maintenance
• Quarterly 3-day fast: For deeper reset (advanced)

Exercise Protocol: Week 11-12

Monday - Strength Benchmark

Test Day - Record all numbers:

A. Back Squat: Work to 1RM or 3RM
B. Deadlift: Work to 1RM or 3RM
C. Weighted Pull-up: Max reps at bodyweight, then test weighted
D. Push-ups: Max reps in 2 min
E. Plank: Max hold time

Tuesday - Conditioning Benchmark

Option A: 2000m Row Time Trial
Option B: 5K Run Time Trial
Option C: Assault Bike 10 min max calories

Compare to baseline or previous best

Wednesday - Recovery

Full recovery day
Mobility, sauna, cold exposure
Prepare for remaining tests

Thursday - Strength Maintenance

Moderate session - 70% intensity
Focus on movement quality
Include all major patterns

Friday - VO2 Max Retest

If lab test available: Schedule VO2 max test
If not: Cooper Test (12 min max distance)
Compare to baseline

Saturday - Functional Fitness Test

Complete assessment:
1. Grip strength (dynamometer)
2. Single-leg balance (eyes closed)
3. Vertical jump
4. Flexibility tests
5. Reaction time

Document all results

Sunday - Reflection & Planning

No exercise
Activities:
- Review all data from 3 months
- Compare to baseline
- Plan next phase
- Celebrate progress

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<a name="supplements"></a>

COMPREHENSIVE SUPPLEMENT PROTOCOL

Foundational Stack (Daily Throughout Program)

Tier 1: Essential (Non-Negotiable)

Supplement	Dosage	Timing	Notes
Vitamin D3	5,000-10,000 IU	Morning with fat	Test levels; adjust to maintain 60-80 ng/mL
Vitamin K2 (MK-7)	200 mcg	With D3	Synergistic with D3
Omega-3 (EPA/DHA)	3-4g combined	With meals	Triglyceride form preferred
Magnesium Glycinate	400-600mg	Evening	Split dose if needed
Creatine Monohydrate	5g	Any time	Daily, no cycling needed

Tier 2: Longevity-Focused

Supplement	Dosage	Timing	Cycling
NMN (Nicotinamide Mononucleotide)	500-1000mg	Morning, fasted	5 days on, 2 days off
Trans-Resveratrol	500mg	Morning with fat	With NMN
Quercetin	500mg	Morning	2 weeks on, 1 week off
Fisetin	100-500mg	Morning	2 days/month (high dose senolytic protocol)
Sulforaphane (or broccoli sprouts)	10-20mg	Morning	Daily or cycle weekly

Tier 3: Mitochondrial Support

Supplement	Dosage	Timing	Notes
CoQ10 (Ubiquinol)	200-300mg	Morning with fat	Especially if over 40
PQQ	20mg	Morning	With CoQ10
Alpha-Lipoic Acid	300-600mg	Morning, fasted	R-ALA form preferred
Acetyl-L-Carnitine	1-2g	Morning	Cognitive + mitochondrial

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Performance Stack

Pre-Workout (Training Days Only)

Supplement	Dosage	Timing
Caffeine	100-200mg	30-60 min pre
L-Citrulline	6-8g	30-60 min pre
Beta-Alanine	3-5g	30 min pre
Beetroot Extract	500mg (or 500ml juice)	60-90 min pre

Intra-Workout (Long Sessions >90 min)

Supplement	Dosage	Timing
EAAs or BCAAs	10-15g	During session
Electrolytes	Per product	Sip throughout
Cyclic Dextrin	25-50g	If carbs needed

Post-Workout

Supplement	Dosage	Timing
Whey Protein Isolate	30-40g	Within 30 min
Creatine	5g	With protein
Tart Cherry Extract	500mg	Recovery support

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Cognitive Enhancement Stack

Daily Nootropic Foundation

Supplement	Dosage	Timing	Mechanism
Lion's Mane	1000mg	Morning	NGF, neurogenesis
Bacopa Monnieri	300mg (50% bacosides)	Morning with food	Memory, adaptation
Phosphatidylserine	100-300mg	Morning	Cortisol modulation
CDP-Choline (Citicoline)	250-500mg	Morning	Acetylcholine precursor

Acute Cognitive Enhancement (As Needed)

Supplement	Dosage	Timing	Use Case
L-Theanine	200mg	With caffeine	Focus without jitters
Alpha-GPC	300-600mg	30 min pre-task	Intense focus
Rhodiola Rosea	200-400mg	Morning	Stress/fatigue
Modafinil*	100-200mg	Morning only	Occasional use only

*Note: Modafinil is prescription-only in most countries. Consult physician.

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Sleep Optimization Stack

Evening Protocol (2-3 hours before bed)

Supplement	Dosage	Timing
Magnesium Glycinate	300-400mg	1-2 hours before bed
L-Theanine	200mg	1 hour before bed
Apigenin	50mg	30 min before bed
Glycine	3g	30 min before bed

Optional Sleep Enhancers (Rotate)

Supplement	Dosage	Timing	Notes
Melatonin	0.3-0.5mg	30 min before bed	Low dose only
Tart Cherry	500mg	Evening	Natural melatonin
Reishi Mushroom	1000mg	Evening	Calming adaptogen
CBD	25-50mg	1 hour before bed	If legal in your area

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Cycling Schedule Overview

Weekly Cycling

Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
NMN/Resveratrol	✓	✓	✓	✓	✓	✗	✗
Pre-workout	✓	✓	✗	✓	✓	✗	✗
Nootropic acute	PRN	PRN	✗	PRN	PRN	✗	✗

Monthly Cycling

Week 1-2: Full supplement protocol Week 3: Reduce Tier 2 & 3 by 50% Week 4: Full protocol resumes

Quarterly Cycling

Month 1-2: Standard protocol Month 3, Week 1-2: Supplement "vacation" - Tier 1 only Month 3, Week 3-4: Resume full protocol

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Supplement Timing Daily Schedule

UPON WAKING (Fasted):
- NMN: 500mg
- Trans-Resveratrol: 500mg (sublingual or with small fat)

MORNING (With Breakfast/First Meal):
- Vitamin D3: 5,000-10,000 IU
- Vitamin K2: 200mcg
- Omega-3: 2g
- CoQ10: 200mg
- Lion's Mane: 500mg
- Bacopa: 300mg

PRE-WORKOUT (30-60 min before):
- Caffeine: 100-200mg
- L-Citrulline: 6g
- Beta-Alanine: 3g
- Alpha-GPC: 300mg (cognitive days)

POST-WORKOUT:
- Protein: 30-40g
- Creatine: 5g

AFTERNOON (With Lunch):
- Omega-3: 1-2g
- Lion's Mane: 500mg
- Sulforaphane: 10mg

EVENING (With Dinner):
- Magnesium Glycinate: 200mg

BEFORE BED (30-60 min):
- Magnesium Glycinate: 200-400mg
- L-Theanine: 200mg
- Apigenin: 50mg
- Glycine: 3g

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<a name="tracking"></a>

ADVANCED TRACKING & BIOMARKER MONITORING

Daily Tracking Protocol

Morning Metrics (Within 10 min of waking)

Metric	Tool	Target Range	Action if Outside
HRV (RMSSD)	Oura/WHOOP	>Your baseline	Reduce intensity if <baseline
Resting HR	Oura/WHOOP	<60 bpm	Investigate if elevated >5 bpm
Sleep Score	Oura	>85	Prioritize sleep if <75
Body Temperature	Oura	±0.5°F baseline	Watch for illness/overtraining
Morning Weight	Smart scale	±2% baseline	Adjust hydration/nutrition
Ketones	Breath/blood meter	0.5-2.0 mmol/L (keto days)	Adjust carbs if needed
Glucose (fasted)	CGM	70-90 mg/dL	Investigate if consistently high

Training Metrics

Metric	Tool	What to Track
Training Load	WHOOP/Garmin	Strain score, weekly trend
Heart Rate Zones	Chest strap	Time in each zone
Power Output	Power meter (cycling)	FTP, peak power
Velocity	Bar speed tracker	Strength training progress
RPE	Self-report	Every session, 1-10 scale

Evening Metrics

Metric	Tool	Target
HRV Trend	Evening reading	Should recover from morning
Stress Score	Garmin/WHOOP	Track daily patterns
Screen Time	Phone tracker	<2 hours after sunset
Last Meal Time	Manual log	>3 hours before bed

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Weekly Tracking Dashboard

Create a Weekly Review Template:

WEEK OF: ___________

SLEEP METRICS:
- Average sleep duration: _____ hrs
- Average sleep efficiency: _____%
- Average HRV: _____ ms
- Average RHR: _____ bpm
- Deep sleep average: _____ min
- REM sleep average: _____ min

TRAINING METRICS:
- Total training hours: _____
- Zone 2 hours: _____
- High intensity sessions: _____
- Strength sessions: _____
- Average strain score: _____
- Recovery score trend: _____

NUTRITION METRICS:
- Average daily protein: _____ g
- Fasting hours completed: _____
- Ketone readings (if applicable): _____
- Notable glucose spikes: _____

COGNITIVE/MOOD:
- Average energy (1-10): _____
- Average focus (1-10): _____
- Average mood (1-10): _____
- Meditation minutes: _____
- N-back high score: _____

BODY COMPOSITION:
- Weight trend: _____
- Notable changes: _____

NOTES & ADJUSTMENTS FOR NEXT WEEK:
_________________________________
_________________________________

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Monthly Biomarker Testing

Month 1 End - Retest Panel

Minimum tests:

• Fasting glucose, HbA1c, fasting insulin
• Lipid panel
• hs-CRP
• Vitamin D

Compare to baseline and adjust:

• If glucose/insulin elevated → extend fasting, reduce carbs
• If inflammation elevated → review sleep, stress, add anti-inflammatory foods
• If Vitamin D low → increase supplementation

Month 2 End - Comprehensive Retest

Full panel recommended:

• All baseline markers
• Add: Cortisol (if stress concerns)
• Add: Full thyroid panel (if energy issues)

Month 3 End - Final Assessment

Complete baseline panel retest

• Document all changes
• Calculate biological age change (if using GlycanAge or similar)
• Establish new baselines for next phase

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CGM Deep Dive Protocol (First 2 Weeks)

Testing Protocol

Day 1-3: Baseline

• Eat your "normal" diet
• Document all foods and timing
• Note glucose response to each meal

Day 4-7: Systematic Testing

• Test individual foods:
  • Morning: 50g carbs from single source (oatmeal, rice, potato, etc.)
  • Record: Peak glucose, time to peak, return to baseline
  • Document: Personal response to each food

Day 8-10: Meal Combination Testing

• Test effect of:
  • Protein + carbs vs. carbs alone
  • Fat + carbs vs. carbs alone
  • Fiber + carbs vs. carbs alone
  • Walking after meals vs. sitting

Day 11-14: Optimization

• Implement learnings
• Create personal "green light" and "red light" food lists
• Establish optimal meal timing

Key CGM Targets

Metric	Optimal Range	Action
Fasting glucose	70-85 mg/dL	Extend fast if elevated
Post-meal peak	<120 mg/dL	Modify meal composition
Time to peak	45-60 min	Earlier = faster absorbing
Return to baseline	<2 hours	Longer = insulin resistance
24-hour average	80-100 mg/dL	Overall metabolic health
Glucose variability	<20 mg/dL SD	Lower = more stable

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<a name="recovery"></a>

RECOVERY & REGENERATION PROTOCOLS

Sleep Optimization Protocol

Sleep Environment Setup

BEDROOM OPTIMIZATION CHECKLIST:

Temperature:
☐ Room temperature: 65-68°F (18-20°C)
☐ Consider ChiliPad/Eight Sleep for bed cooling
☐ Breathable bedding materials

Light:
☐ Complete blackout (can't see hand in front of face)
☐ Blackout curtains or shades
☐ Cover all LED lights (electrical tape)
☐ No screens visible

Sound:
☐ White noise machine or app (if needed)
☐ Earplugs available
☐ Address any environmental noise

Air Quality:
☐ Air purifier with HEPA filter
☐ Humidity 40-60%
☐ Plants for air quality (optional)

EMF Reduction:
☐ Phone on airplane mode or outside room
☐ WiFi router off or distant
☐ No electronics within 3 feet of head

Evening Wind-Down Protocol

3 HOURS BEFORE BED:
- Last meal completed
- No intense exercise
- Dim household lights to 50%

2 HOURS BEFORE BED:
- Blue light blocking glasses on (orange/red)
- No work emails or stressful content
- Begin relaxation activities

1 HOUR BEFORE BED:
- All screens off
- Bedroom only activities
- Reading (paper book), stretching, journaling
- Supplements: Magnesium, L-theanine, apigenin, glycine

30 MINUTES BEFORE BED:
- Bedroom temperature set
- 5-10 min meditation or body scan
- Gratitude practice (3 things)

IN BED:
- 4-7-8 breathing or box breathing
- Sleep stories or yoga nidra (audio only)
- No clock watching

Sleep Tracking Targets

Metric	Target	Priority
Total Sleep	7-9 hours	High
Sleep Efficiency	>90%	High
Deep Sleep	1.5-2 hours (15-20%)	High
REM Sleep	1.5-2 hours (20-25%)	High
Sleep Latency	<15 minutes	Medium
Awakenings	<2 per night	Medium

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Stress Resilience Protocols

Daily Breathwork Menu

Morning Activation (5-10 min):

Wim Hof Method (Modified):
1. 30 deep breaths (full inhale, passive exhale)
2. After last exhale, hold breath empty
3. Hold until urge to breathe (typically 1-2 min)
4. Deep inhale, hold 15 sec
5. Repeat 3 rounds

Benefits: Increased alertness, stress resilience, alkalinity

Pre-Performance (3-5 min):

Box Breathing:
1. Inhale 4 seconds
2. Hold 4 seconds
3. Exhale 4 seconds
4. Hold 4 seconds
5. Repeat 5-10 cycles

Benefits: Calm focus, parasympathetic activation

Evening Wind-Down (10 min):

4-7-8 Breathing:
1. Inhale through nose 4 seconds
2. Hold breath 7 seconds
3. Exhale through mouth 8 seconds
4. Repeat 4-8 cycles

Benefits: Activates parasympathetic, promotes sleep

Stress Response (Acute):

Physiological Sigh:
1. Double inhale through nose (full + top-off)
2. Long, slow exhale through mouth
3. Repeat 2-3 times

Benefits: Fastest way to calm nervous system

Meditation Protocol

Week 1-4: Foundation

• Duration: 10-15 min daily
• Style: Guided meditation (Headspace, Calm, Waking Up)
• Focus: Breath awareness, body scan

Week 5-8: Development

• Duration: 15-20 min daily
• Style: Mix of guided and unguided
• Focus: Open awareness, noting practice

Week 9-12: Integration

• Duration: 20-30 min daily
• Style: Primarily unguided
• Focus: Non-dual awareness, loving-kindness
• Add: HRV biofeedback sessions

Cold Exposure Protocol

Progression Schedule:

Week	Protocol	Duration	Temperature
1-2	Cold shower finish	30-60 sec	As cold as available
3-4	Cold shower finish	2-3 min	As cold as available
5-6	Dedicated cold shower	3-5 min	As cold as available
7-8	Ice bath/cold plunge	3-5 min	50-59°F (10-15°C)
9-12	Ice bath/cold plunge	5-10 min	45-55°F (7-13°C)

Cold Exposure Guidelines:

TIMING:
- Morning: Best for dopamine/norepinephrine boost
- NOT within 4 hours post-strength training (blunts hypertrophy)
- OK after endurance training

PROTOCOL:
1. Enter gradually or all at once (your preference)
2. Focus on slow, controlled breathing
3. Relax into the cold (don't tense)
4. Exit when time complete or shivering uncontrollable
5. Allow natural rewarming (no hot shower immediately)

FREQUENCY:
- 3-5x per week for adaptation
- 2-3x per week for maintenance

CONTRAINDICATIONS:
- Cardiovascular conditions (consult doctor)
- Raynaud's disease
- Cold urticaria
- Pregnancy

Heat Exposure Protocol

Sauna Protocol (Evidence-Based):

TRADITIONAL SAUNA (Finnish):
Temperature: 174-212°F (80-100°C)
Duration: 20-30 min total
Protocol: 2-3 rounds of 10-15 min
Rest between rounds: 2-5 min cool-down
Frequency: 4-7x per week for longevity benefits

INFRARED SAUNA:
Temperature: 120-150°F (49-66°C)
Duration: 30-45 min
Protocol: Single session
Frequency: 3-5x per week

POST-SAUNA:
- Rehydrate: 16-32 oz water + electrolytes
- Cool down: Cold shower or plunge (optional)
- Rest: 10-15 min before activity

Sauna + Cold Contrast Protocol:

1. Sauna: 15-20 min
2. Cold plunge: 2-3 min
3. Rest: 5 min
4. Repeat 2-3 times
5. End on cold for energy, heat for relaxation

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Active Recovery Techniques

Mobility Routine (15-20 min daily)

LOWER BODY:
1. 90/90 Hip Stretch: 2 min each side
2. Couch Stretch: 90 sec each side
3. Pigeon Pose: 90 sec each side
4. Deep Squat Hold: 2 min total
5. Calf Stretch: 60 sec each side

UPPER BODY:
1. Thread the Needle: 10 each side
2. Wall Slides: 15 reps
3. Doorway Pec Stretch: 60 sec each side
4. Lat Stretch: 60 sec each side
5. Neck Circles: 10 each direction

SPINE:
1. Cat-Cow: 20 reps
2. Segmental Rotation: 10 each side
3. Child's Pose: 2 min
4. Prone Press-up: 10 reps

Self-Myofascial Release (10-15 min)

FOAM ROLLER SEQUENCE:
1. Thoracic spine: 2 min
2. Lats: 1 min each side
3. Glutes: 1 min each side
4. Quads: 1 min each side
5. IT band: 1 min each side (gentle)
6. Calves: 1 min each side

LACROSSE BALL WORK:
1. Pec minor: 1 min each side
2. Glute med: 1 min each side
3. Foot arch: 1 min each foot

Guidelines:
- Roll slowly (1 inch per second)
- Pause on tender spots 30-60 sec
- Breathe deeply throughout
- Avoid rolling directly on joints or spine

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<a name="troubleshooting"></a>

TROUBLESHOOTING & ADJUSTMENTS

Common Issues & Solutions

Energy & Fatigue

Issue	Possible Cause	Solution
Morning fatigue	Poor sleep quality	Review sleep protocol, check HRV trend
Afternoon crash	Blood sugar dysregulation	Add protein/fat to lunch, check CGM
Constant low energy	Overtraining	Reduce training load 50% for 1 week
Keto flu	Electrolyte deficiency	Increase sodium (5-7g), potassium, magnesium
Exercise fatigue	Under-fueling	Increase carbs around workouts

Sleep Issues

Issue	Possible Cause	Solution
Can't fall asleep	Overstimulation	Earlier screen cutoff, add glycine
Waking at 3 AM	Blood sugar drop	Small protein snack before bed
Not feeling rested	Low deep sleep	Earlier dinner, reduce alcohol, add sauna
Racing mind	Cortisol dysregulation	Evening meditation, ashwagandha

Training Issues

Issue	Possible Cause	Solution
Plateaued strength	Insufficient recovery	Deload week, increase protein
Decreased HRV	Overreaching	Reduce volume 30%, prioritize sleep
Joint pain	Inflammation or overuse	Add collagen, reduce volume, check form
No progress	Insufficient stimulus	Progressive overload, vary rep ranges

Digestive Issues

Issue	Possible Cause	Solution
Bloating	Food sensitivity	Elimination diet, digestive enzymes
Constipation on keto	Low fiber/magnesium	Increase vegetables, add magnesium
Fasting discomfort	Electrolyte imbalance	Increase salt, add bone broth

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Weekly Check-In Questions

Ask yourself every Sunday:

PHYSICAL:
1. How is my energy on a scale of 1-10?
2. Am I recovering well between workouts?
3. Any new aches, pains, or issues?
4. How is my sleep quality?

MENTAL:
1. How is my focus and concentration?
2. Am I feeling motivated or burnt out?
3. Stress levels this week?
4. Mood stability?

PROGRESS:
1. Did I hit my training targets?
2. Did I follow the nutrition protocol?
3. What worked well this week?
4. What needs adjustment?

NEXT WEEK:
1. What's my primary focus?
2. Any schedule conflicts to plan around?
3. What's one thing I'll do better?

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When to Seek Professional Help

Consult a physician if:

• Resting heart rate consistently elevated >10 bpm above baseline
• Persistent fatigue despite adequate sleep and recovery
• Unexplained weight changes (>5% in a week)
• Signs of hormonal imbalance
• Chest pain, shortness of breath, or dizziness during exercise
• Persistent digestive issues
• Signs of depression or anxiety

Consult a specialist for:

• Personalized genetic interpretation → Functional medicine doctor
• Hormone optimization → Endocrinologist or hormone specialist
• Persistent injuries → Sports medicine physician or physical therapist
• Mental performance → Sports psychologist
• Advanced nutrition → Registered dietitian specializing in performance

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3-Month Protocol Summary

Month 1: Foundation

• Establish metabolic flexibility (16:8 fasting → 18:6)
• Build aerobic base (Zone 2 emphasis)
• Introduce ketogenic eating
• Baseline all metrics
• Begin supplement protocol

Month 2: Optimization

• Add hormetic stressors (cold, heat, extended fasting)
• Introduce HIIT training
• Cognitive enhancement focus
• HRV and neurofeedback training
• Refine based on data

Month 3: Integration

• Peak performance training
• Carb cycling for performance
• 36-hour fasting protocol
• Benchmark testing
• Establish sustainable long-term protocol

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Post-Protocol: Sustainable Maintenance

After completing the 3-month intensive:

Keep Forever:

• Time-restricted eating (minimum 14-hour overnight fast)
• Regular Zone 2 cardio (150+ min/week)
• Strength training (2-3x/week)
• Sleep optimization practices
• Core supplement stack (Tier 1)
• Regular cold/heat exposure
• Daily meditation/breathwork
• Quarterly blood testing

Cycle Periodically:

• Extended fasting (monthly 24-36 hours)
• Ketogenic phases (1 month per quarter)
• Intensive training blocks (6-8 weeks)
• Full supplement stack (with breaks)
• Advanced nootropics (as needed)

Annual Practices:

• Comprehensive blood panel (2x/year)
• DEXA scan (1x/year)
• VO2 max test (1x/year)
• 3-5 day fast (1-2x/year)
• Protocol review and update

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Final Notes

This protocol is designed to be comprehensive but should be personalized based on:

1. Your baseline health status
2. Your specific goals
3. Your response to interventions (track everything)
4. Your lifestyle constraints
5. Professional guidance when needed

Key Principles:

• Start conservative, progress gradually
• Data drives decisions
• Recovery is when adaptation happens
• Consistency beats intensity
• Listen to your body
• Longevity is a marathon, not a sprint

Disclaimer: This protocol is for educational purposes. Consult healthcare providers before starting any new supplement, dietary, or exercise regimen, especially if you have pre-existing health conditions or take medications.

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Protocol Version 1.0 | Created for Advanced Biohackers | Update quarterly based on emerging research