Advanced Longevity Plan (Biohacker)

3-Month Longevity Optimization Plan for Biohackers

Objective: Enhance longevity, physical/cognitive performance, and stress resilience through advanced biohacking strategies.

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Phase 1: Month 1 – Foundation & Baseline Establishment

Focus: Metabolic flexibility, circadian alignment, and baseline biomarker tracking.

1. Supplement Stack

• Morning:
  • NMN (500 mg) + Resveratrol (500 mg) – Boosts NAD+ for cellular repair.
  • Omega-3s (2g EPA/DHA) – Reduces inflammation.
  • Vitamin D3/K2 (5,000 IU/200 mcg) – Supports immune/bone health.
  • Lion’s Mane (1,000 mg) – Enhances neurogenesis.
• Evening:
  • Magnesium L-Threonate (144 mg elemental Mg) – Improves sleep/neuroplasticity.
  • Apigenin (50 mg) – Activates autophagy.
  • Zinc (15 mg) + Copper (2 mg) – Immune/metabolic support.
• Cycling: 5 days on, 2 days off for NMN/Resveratrol.

2. Dietary Protocol

• Ketogenic Diet (Cyclical):
  • Macros: 70% fat, 20% protein, 10% carbs (<30g net carbs).
  • Carb Refeed: 1 day/week (50–100g carbs from sweet potatoes/berries).
  • Time-Restricted Eating (TRE): 16:8 fasting (e.g., 12 PM–8 PM eating window).
  • Hydration: 3L water/day + electrolytes (Na/K/Mg).

3. Exercise Routine

• Strength Training: 3x/week (Full-body workouts: squats, deadlifts, pull-ups).
• HIIT: 2x/week (20-min sessions: 30s sprint/90s rest).
• Recovery: Daily mobility drills + 1x/week infrared sauna (45°C, 20 min).

4. Wearables & Tracking

• Devices: Oura Ring (sleep/stress), Levels CGM (glucose monitoring).
• Key Metrics: HRV, fasting glucose, deep sleep duration.

5. Stress Resilience

• HRV Training: 10-min morning breathwork (4-7-8 breathing).
• Neurofeedback: Muse Headband (10-min daily meditation).

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Phase 2: Month 2 – Optimization & Intensification

Focus: Autophagy activation, cognitive enhancement, and performance peaks.

1. Supplement Stack Additions

• Pre-Workout:
  • Creatine (5g) + Beta-Alanine (3g) – Boosts ATP/endurance.
• Nootropic Stack (Mornings):
  • Modafinil (100 mg, 2x/week) – Cognitive focus (consult physician).
  • L-Theanine (200 mg) + Caffeine (100 mg) – Alertness without jitters.

2. Dietary Protocol

• Fasting-Mimicking Diet (FMD): 5-day ProLon kit (Day 1–5, Month 2).
• Cyclical Keto: 2 carb-refeed days/week (targeted around workouts).

3. Exercise Upgrades

• Strength: Increase volume (5x5 sets) + eccentric overload.
• HIIT: Tabata protocol (20s sprint/10s rest x 8 rounds).
• Recovery: Cold plunges (10°C, 3x/week, 3 min).

4. Advanced Tracking

• Bloodwork: Test HbA1c, IGF-1, CRP, and lipid profile.
• CGM: Optimize glucose variability (<12% fluctuations).

5. Stress Techniques

• HRV Biofeedback: Elite HRV app + 15-min daily resonance breathing.
• Neurofeedback: 20-min alpha-theta sessions (FocusCalm).

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Phase 3: Month 3 – Peak Performance & Longevity Consolidation

Focus: Sustaining gains, epigenetic optimization, and advanced recovery.

1. Supplement Stack Additions

• Peptides (Consult MD):
  • BPC-157 (250 mcg 2x/day) – Gut/joint repair.
  • Epitalon (10 mg/day, 10-day cycle) – Telomere support.
• Evening Add-On:
  • Melatonin (300 mcg) – Enhances mitochondrial biogenesis.

2. Dietary Protocol

• Protein Cycling: 2 days of low protein (0.6g/kg) to upregulate autophagy.
• Prolonged Fasting: 36-hour fast 1x/week (e.g., Saturday PM–Monday AM).

3. Exercise Mastery

• Strength: Cluster sets (90% 1RM, 2 reps x 5 sets).
• HIIT: VO2 max intervals (4x4-min @ 90% max HR).
• Recovery: PEMF therapy (30 min/day, 10 Hz frequency).

4. Wearables & Biofeedback

• Advanced Metrics: Track mitochondrial DNA (via InsideTracker), VO2 max.
• Sleep Optimization: Red light therapy (830 nm, 20 min pre-bed).

5. Stress Mastery

• Neurofeedback: 30-min gamma wave training (Brain.fm).
• Mindfulness: Daily gratitude journaling + 10-min NSDR (YouTube).

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Sample Daily Schedule (Month 3)

5:30 AM: Wake, HRV check, hydration (500ml water + electrolytes).
6:00 AM: Cold plunge (3 min) + red light therapy.
6:30 AM: Nootropic stack + fasted HIIT.
8:00 AM: Breakfast (Keto: Avocado, eggs, collagen).
12:00 PM: Strength training + creatine.
1:30 PM: Lunch (Grass-fed steak, greens, olive oil).
6:00 PM: Dinner (Salmon, asparagus, MCT oil).
8:00 PM: Magnesium + apigenin.
9:30 PM: Neurofeedback + sleep.

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Key Considerations

• Bloodwork: Repeat at Day 0, 90 (track biomarkers).
• Adjustments: Modify carb intake/exercise based on CGM/HRV data.
• Safety: Consult healthcare provider before using peptides/pharmaceuticals.

Outcome: Enhanced metabolic/cognitive resilience, increased VO2 max, and optimized longevity biomarkers (e.g., NAD+, telomere length).