Advanced Longevity Plan (Biohacker)

3-Month Longevity Optimization Plan for Biohackers

Month 1: Foundation Building

Week 1-2: Initial Assessment and Baseline Establishment

1. Wearable Tracking:

   • Devices: Oura Ring, Apple Watch, Whoop Strap
   • Metrics to Track: Sleep quality, heart rate variability (HRV), resting heart rate, activity levels, and stress levels.

2. Dietary Protocol:

   • Ketogenic Diet: Start with a standard ketogenic diet (70% fat, 25% protein, 5% carbs).
   • Fasting Regimen: Implement a 16:8 intermittent fasting schedule.

3. Supplement Stack:

   • Multivitamin: 1 tablet daily
   • Omega-3 Fatty Acids: 2g daily
   • Vitamin D3: 5,000 IU daily
   • Magnesium: 400mg daily
   • Probiotics: 50 billion CFU daily

4. Exercise Routine:

   • Strength Training: 3 days/week (full-body workouts)
   • HIIT: 2 days/week (20 minutes each)
   • Recovery: 1 day/week (yoga or light stretching)

5. Stress Resilience Techniques:

   • HRV Training: 10 minutes daily using a biofeedback app like Elite HRV.
   • Mindfulness Meditation: 15 minutes daily using Headspace or Calm.

Week 3-4: Optimization and Adjustment

1. Wearable Tracking:

   • Continue tracking with the same devices.
   • Additional Metrics: Blood glucose levels, ketone levels.

2. Dietary Protocol:

   • Cyclical Ketogenic Diet: Introduce carb refeeds once a week.
   • Fasting Regimen: Extend fasting window to 18:6.

3. Supplement Stack:

   • Additions:
     • Resveratrol: 500mg daily
     • Pterostilbene: 100mg daily
     • Curcumin: 500mg daily

4. Exercise Routine:

   • Strength Training: Increase to 4 days/week (split routines).
   • HIIT: Increase to 3 days/week (25 minutes each).
   • Recovery: 2 days/week (yoga or light stretching).

5. Stress Resilience Techniques:

   • HRV Training: Increase to 15 minutes daily.
   • Mindfulness Meditation: Increase to 20 minutes daily.
   • Neurofeedback: Introduce 2 sessions/week using a device like Muse.

Month 2: Advanced Optimization

Week 5-6: Enhanced Biohacking

1. Wearable Tracking:

   • Continue tracking with the same devices.
   • Additional Metrics: Blood pressure, body composition (using a smart scale).

2. Dietary Protocol:

   • Targeted Ketogenic Diet: Introduce exogenous ketones (10g daily).
   • Fasting Regimen: Implement a 24-hour fast once a week.

3. Supplement Stack:

   • Additions:
     • Nicotinamide Mononucleotide (NMN): 500mg daily
     • Spermidine: 1mg daily
     • Fisetin: 100mg daily

4. Exercise Routine:

   • Strength Training: Increase to 5 days/week (split routines).
   • HIIT: Increase to 4 days/week (30 minutes each).
   • Recovery: 2 days/week (yoga or light stretching).

5. Stress Resilience Techniques:

   • HRV Training: Increase to 20 minutes daily.
   • Mindfulness Meditation: Increase to 30 minutes daily.
   • Neurofeedback: Increase to 3 sessions/week.

Week 7-8: Fine-Tuning

1. Wearable Tracking:

   • Continue tracking with the same devices.
   • Additional Metrics: Inflammatory markers (using a home test kit).

2. Dietary Protocol:

   • Cyclical Ketogenic Diet: Adjust carb refeeds based on performance and recovery.
   • Fasting Regimen: Implement a 36-hour fast once a month.

3. Supplement Stack:

   • Additions:
     • Metformin: 500mg daily (consult a healthcare provider)
     • Rapamycin: 6mg weekly (consult a healthcare provider)

4. Exercise Routine:

   • Strength Training: Maintain 5 days/week (split routines).
   • HIIT: Maintain 4 days/week (30 minutes each).
   • Recovery: 2 days/week (yoga or light stretching).

5. Stress Resilience Techniques:

   • HRV Training: Maintain 20 minutes daily.
   • Mindfulness Meditation: Maintain 30 minutes daily.
   • Neurofeedback: Maintain 3 sessions/week.

Month 3: Peak Performance and Longevity

Week 9-10: Peak Optimization

1. Wearable Tracking:

   • Continue tracking with the same devices.
   • Additional Metrics: Telomere length (using a home test kit).

2. Dietary Protocol:

   • Targeted Ketogenic Diet: Adjust exogenous ketones based on performance.
   • Fasting Regimen: Implement a 48-hour fast once a month.

3. Supplement Stack:

   • Additions:
     • Berberine: 500mg daily
     • Quercetin: 500mg daily

4. Exercise Routine:

   • Strength Training: Maintain 5 days/week (split routines).
   • HIIT: Maintain 4 days/week (30 minutes each).
   • Recovery: 2 days/week (yoga or light stretching).

5. Stress Resilience Techniques:

   • HRV Training: Maintain 20 minutes daily.
   • Mindfulness Meditation: Maintain 30 minutes daily.
   • Neurofeedback: Maintain 3 sessions/week.

Week 11-12: Maintenance and Review

1. Wearable Tracking:

   • Continue tracking with the same devices.
   • Review Metrics: Compare baseline to current data.

2. Dietary Protocol:

   • Cyclical Ketogenic Diet: Adjust based on performance and recovery.
   • Fasting Regimen: Maintain 16:8 intermittent fasting with occasional extended fasts.

3. Supplement Stack:

   • Review and Adjust: Based on performance and health metrics.

4. Exercise Routine:

   • Strength Training: Maintain 5 days/week (split routines).
   • HIIT: Maintain 4 days/week (30 minutes each).
   • Recovery: 2 days/week (yoga or light stretching).

5. Stress Resilience Techniques:

   • HRV Training: Maintain 20 minutes daily.
   • Mindfulness Meditation: Maintain 30 minutes daily.
   • Neurofeedback: Maintain 3 sessions/week.

Additional Considerations

• Consult a Healthcare Provider: Before starting any new supplement or fasting regimen.
• Regular Check-ups: Schedule regular blood tests and health check-ups.
• Personalization: Adjust the plan based on individual responses and feedback from wearable data.

This comprehensive plan aims to optimize longevity, physical, and cognitive performance through a combination of advanced biohacking strategies.