Advanced Longevity Plan (Biohacker)

3-Month Longevity Plan for a Biohacker

Month 1: Foundation and Assessment

Week 1-2: Initial Assessment and Baseline Establishment

1. Wearable Tracking:

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

2. Dietary Protocol:

   • Ketogenic Diet: 70% fat, 25% protein, 5% carbs.
   • Supplements:
     • Ketone Supplements: 5g BHB salts daily.
     • MCT Oil: 1-2 tablespoons daily.
     • Omega-3s: 2g daily.
     • Vitamin D: 5,000 IU daily.
     • Magnesium: 400mg daily.
     • Creatine: 5g daily.

3. Exercise Routine:

   • Strength Training: 3 days/week (Full-body workouts).
   • HIIT: 2 days/week (20 minutes of high-intensity intervals).
   • Recovery: 2 days/week (Yoga, stretching, and foam rolling).

4. Stress Resilience Techniques:

   • HRV Training: Use an HRV app to monitor and improve HRV.
   • Neurofeedback: 2 sessions/week with a neurofeedback practitioner.

5. Sleep Optimization:

   • Sleep Hygiene: Consistent sleep schedule, dark room, no screens before bed.
   • Supplements: Melatonin 3mg before bed.

Week 3-4: Optimization and Adjustments

1. Wearable Tracking:

   • Advanced Metrics: Track blood glucose levels, ketones, and inflammation markers.

2. Dietary Protocol:

   • Intermittent Fasting: 16:8 fasting window.
   • Supplements:
     • Nicotinamide Mononucleotide (NMN): 500mg daily.
     • Resveratrol: 500mg daily.
     • Pterostilbene: 125mg daily.

3. Exercise Routine:

   • Strength Training: Increase intensity and volume.
   • HIIT: Add sprint intervals.
   • Recovery: Include cold therapy and massage.

4. Stress Resilience Techniques:

   • Mindfulness Meditation: 20 minutes daily.
   • Breathwork: 10 minutes daily.

5. Sleep Optimization:

   • Sleep Tracking: Use a sleep tracker to monitor sleep stages and quality.
   • Supplements: Add 1g of glycine before bed.

Month 2: Advanced Strategies

Week 5-6: Advanced Supplementation and Dietary Adjustments

1. Wearable Tracking:

   • Advanced Metrics: Track cortisol levels, thyroid function, and gut microbiome.

2. Dietary Protocol:

   • Cyclical Ketogenic Diet: 5 days ketogenic, 2 days carb refeed.
   • Supplements:
     • Sulforaphane: 100mg daily.
     • Berberine: 500mg daily.
     • Curcumin: 500mg daily.

3. Exercise Routine:

   • Strength Training: Introduce eccentric training and plyometrics.
   • HIIT: Add resistance training intervals.
   • Recovery: Include sauna sessions and contrast showers.

4. Stress Resilience Techniques:

   • EMDR Therapy: 1 session/week.
   • Biofeedback: 2 sessions/week.

5. Sleep Optimization:

   • Sleep Tracking: Use a sleep tracker to monitor sleep stages and quality.
   • Supplements: Add 1g of taurine before bed.

Week 7-8: Advanced Exercise and Recovery

1. Wearable Tracking:

   • Advanced Metrics: Track muscle mass, body fat percentage, and bone density.

2. Dietary Protocol:

   • Fasting-Mimicking Diet: 5 days/week.
   • Supplements:
     • Fisetin: 100mg daily.
     • Quercetin: 500mg daily.
     • L-Theanine: 200mg daily.

3. Exercise Routine:

   • Strength Training: Introduce eccentric training and plyometrics.
   • HIIT: Add resistance training intervals.
   • Recovery: Include sauna sessions and contrast showers.

4. Stress Resilience Techniques:

   • EMDR Therapy: 1 session/week.
   • Biofeedback: 2 sessions/week.

5. Sleep Optimization:

   • Sleep Tracking: Use a sleep tracker to monitor sleep stages and quality.
   • Supplements: Add 1g of taurine before bed.

Month 3: Integration and Optimization

Week 9-10: Integration and Fine-Tuning

1. Wearable Tracking:

   • Advanced Metrics: Track cortisol levels, thyroid function, and gut microbiome.

2. Dietary Protocol:

   • Cyclical Ketogenic Diet: 5 days ketogenic, 2 days carb refeed.
   • Supplements:
     • Sulforaphane: 100mg daily.
     • Berberine: 500mg daily.
     • Curcumin: 500mg daily.

3. Exercise Routine:

   • Strength Training: Introduce eccentric training and plyometrics.
   • HIIT: Add resistance training intervals.
   • Recovery: Include sauna sessions and contrast showers.

4. Stress Resilience Techniques:

   • EMDR Therapy: 1 session/week.
   • Biofeedback: 2 sessions/week.

5. Sleep Optimization:

   • Sleep Tracking: Use a sleep tracker to monitor sleep stages and quality.
   • Supplements: Add 1g of taurine before bed.

Week 11-12: Final Optimization and Review

1. Wearable Tracking:

   • Advanced Metrics: Track muscle mass, body fat percentage, and bone density.

2. Dietary Protocol:

   • Fasting-Mimicking Diet: 5 days/week.
   • Supplements:
     • Fisetin: 100mg daily.
     • Quercetin: 500mg daily.
     • L-Theanine: 200mg daily.

3. Exercise Routine:

   • Strength Training: Introduce eccentric training and plyometrics.
   • HIIT: Add resistance training intervals.
   • Recovery: Include sauna sessions and contrast showers.

4. Stress Resilience Techniques:

   • EMDR Therapy: 1 session/week.
   • Biofeedback: 2 sessions/week.

5. Sleep Optimization:

   • Sleep Tracking: Use a sleep tracker to monitor sleep stages and quality.
   • Supplements: Add 1g of taurine before bed.

Final Review and Adjustments:

• Assessment: Review all metrics and make necessary adjustments.
• Consultation: Consult with a healthcare provider to ensure all protocols are safe and effective.
• Future Planning: Develop a long-term plan based on the outcomes of the 3-month plan.

This comprehensive plan integrates advanced strategies to optimize longevity, physical and cognitive performance. It is highly detailed and actionable, ensuring that the biohacker can track progress and make data-driven adjustments.