3-Month Longevity & Performance Optimization Plan for Biohackers

By combining cutting-edge science, personalized tracking, and advanced biohacking strategies, this plan maximizes longevity, physical performance, and cognitive function.

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Phase 1: Assessment & Metabolic Flexibility (Weeks 1-4)

Goal: Establish baseline metrics, optimize metabolic health, and prime the body for deeper interventions.

1. Diagnostics & Tracking

Baseline Tests (Week 1):

• Bloodwork:
  • Comprehensive metabolic panel (fasting glucose, HbA1c, lipids, inflammation markers)
  • Hormones (testosterone, DHEA-S, cortisol, IGF-1)
  • Vitamin D, magnesium, B12, omega-3 index
  • APOE genotype (if available for personalized lipid response)
• Body Composition: DEXA scan (muscle/fat distribution, bone density)
• Wearables Setup:
  • Continuous Glucose Monitor (CGM) (e.g., Levels, Nutrisense)
  • HRV & Sleep Tracker (Whoop, Oura)
  • Metabolic Analyzer (Lumen or VO2 max testing)

2. Nutrition Protocol

• Dietary Strategy: Cyclical Ketogenic Diet (CKD) with Targeted Carb Refeeds

  • 5 days/week: Strict ketosis (<20g net carbs, ~70% fat, 20% protein, 10% carbs)
  • 2 days/week: Targeted carb refeeds (50-100g carbs around workouts)
  • Foods: Wild-caught fish, grass-fed meats, avocado, olive oil, leafy greens, nuts
  • Supplements:
    • Morning:
      • Omega-3 (2g EPA/DHA)
      • Magnesium L-Threonate (400mg)
      • Vitamin D3+K2 (5000 IU + 100mcg)
    • Pre-Workout (if applicable):
      • Creatine (5g) + Beta-Alanine (3g)
    • Post-Workout (refeed days):
      • Berberine (500mg) to mitigate glucose spikes

• Fasting Protocol:

  • 16:8 Intermittent Fasting (daily eating window: 12 PM - 8 PM)
  • 1x Weekly 24h Fast (water + electrolytes only)

3. Exercise & Recovery

• Strength Training (3x/week):
  • Compound lifts (squat, deadlift, bench, pull-ups)
  • 3-5 sets, 5-8 reps, heavy loads
• HIIT (2x/week):
  • 20-30 sec sprints (bike/rower) + 90 sec recovery, 6 rounds
• Zone 2 Cardio (2x/week):
  • 45 min low-intensity cycling/walking (HR ~125 bpm)
• Recovery:
  • Cold Exposure: 3x/week (3 min cold shower or 5 min ice bath)
  • Red Light Therapy (RLT): 10 min daily (mitochondrial support)

4. Cognitive & Stress Optimization

• HRV Tracking & Breathwork:
  • Morning HRV check (via Whoop/Oura)
  • 5 min box breathing (4-4-4-4) 2x/day
• Neurofeedback (Optional):
  • Muse or Neuroptimal for brainwave training (2x/week)

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Phase 2: Deep Optimization (Weeks 5-8)

Goal: Enhance autophagy, mitochondrial function, and cognitive resilience.

1. Advanced Supplementation (Cycled)

• NAD+ Boosting Stack:
  • Morning:
    • NMN (500mg) + Resveratrol (500mg)
    • PQQ (20mg) for mitochondrial biogenesis
  • Pre-Bed:
    • Apigenin (50mg) + Magnesium Glycinate (200mg)
• Autophagy Enhancers (Fast Days Only):
  • Spermidine (1mg) + Fisetin (500mg)

2. Upgraded Fasting Protocol

• 36-48h Fast (1x every 2 weeks)
• Protein Cycling: Lower protein (0.6g/lb) on rest days, higher (1g/lb) on training days

3. Exercise Adjustments

• Blood Flow Restriction (BFR) Training: 1x/week (20-30% 1RM, high reps)
• Sauna Protocol: 3x/week (20 min at 170°F, followed by cold plunge)

4. Cognitive Peak Performance

• Dual N-Back Training: 10 min/day (BrainHQ)
• Nootropic Stack (As Needed):
  • Lion’s Mane (1g) + Alpha-GPC (300mg)

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Phase 3: Longevity & Long-Term Sustainability (Weeks 9-12)

Goal: Lock in gains, fine-tune biomarkers, and establish lifelong habits.

1. Personalized Adjustments

• Re-test Bloodwork: Compare to baseline (adjust supplements based on deficiencies)
• CGM Optimization: Fine-tune carb tolerance

2. Advanced Biohacks

• Senolytics Trial (Optional):
  • Fisetin (1g/day x 2 days, then cycle monthly)
• Peptide Therapy (If Accessible):
  • Epitalon (5mg/day x 10 days) for telomere support

3. Final Exercise Protocol

• Explosive Power Training:
  • Plyometrics (box jumps, medicine ball slams) 1x/week
• Mobility & Flexibility:
  • Daily 10 min yoga/ROM drills

4. Stress & Sleep Mastery

• Sleep Optimization:
  • Temperature: 65°F room
  • Light: No blue light 90 min before bed
  • Supplements:
    • Glycine (3g) + L-Theanine (200mg) pre-bed

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Post-Plan Maintenance (Beyond 3 Months)

• Monthly:
  • 5-day fasting-mimicking diet (e.g., ProLon)
  • Bloodwork rechecks (quarterly)
• Lifestyle Anchors:
  • Daily movement (10k steps)
  • Regular sauna + cold exposure
  • Continuous learning (brain plasticity exercises)

Final Notes:

• Individualization is key—adjust based on biomarkers, energy, and recovery.
• Track everything (CGM, HRV, sleep, strength gains).
• Experiment wisely—not all hacks work for everyone.

This plan integrates the latest longevity research with practical biohacking for measurable results. Let me know if you'd like refinements based on personal constraints!