Advanced Longevity Plan (Biohacker)

This 3-month longevity plan is designed for a dedicated biohacker seeking maximal optimization of lifespan, healthspan, physical performance, and cognitive function. It integrates cutting-edge nutritional science, targeted supplementation, advanced training modalities, and sophisticated stress management techniques.

Disclaimer: This plan is highly intensive and assumes the individual has a baseline level of health knowledge and has consulted with their physician regarding these advanced protocols.

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The 3-Month Longevity Optimization Protocol (The "Apex Protocol")

Goal: Maximize cellular repair, enhance mitochondrial function, optimize hormonal profile, and improve cognitive resilience.

Phase Structure

The 3 months are divided into three distinct phases, each focusing on a specific optimization goal:

• Month 1: Metabolic & Inflammatory Reset (Foundation)
• Month 2: Cellular Repair & Mitochondrial Biogenesis (Acceleration)
• Month 3: Cognitive Enhancement & Performance Peak (Refinement)

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PART 1: NUTRITION & DIETARY STRATEGIES

The core principle is nutrient density, metabolic flexibility, and strategic caloric restriction/timing.

A. Core Dietary Framework (Months 1-3)

Primary Approach: Targeted Ketogenic Diet (TKD) with Cyclical Carb Refeeds.

• Macronutrient Split (On Keto Days): 70-75% Fat, 20-25% Protein (aiming for 1.6-2.0g/kg lean body mass), 5% Net Carbs.
• Food Quality: Strict adherence to organic, grass-fed, wild-caught sources. Elimination of seed oils, refined sugar, and processed foods. Emphasis on cruciferous vegetables, dark leafy greens, and high-polyphenol berries (sparingly).

B. Fasting Regimens (Varying by Month)

Month	Primary Fasting Protocol	Weekly Frequency	Notes
1	Time-Restricted Feeding (TRF)	Daily	16:8 or 18:6 window. Focus on consistency.
2	Extended Fasting (EF)	1x per week	24-hour fast (e.g., Dinner-to-Dinner). Incorporate Autophagy Support supplements.
3	Alternate Day Fasting (ADF) or 36-Hour Fast	2x per week	Focus shifts to maximizing cellular clean-up before performance peak.

C. Cyclical Carbohydrate Refeeds (Months 2 & 3 Only)

To replenish glycogen, support thyroid function, and prevent long-term metabolic adaptation:

• Frequency: Once every 10-14 days.
• Protocol: A 12-24 hour period where carb intake increases to 150-200g (from clean sources like sweet potatoes, white rice, or fruit). This is ideally timed immediately post-heavy strength training sessions.

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PART 2: ADVANCED SUPPLEMENT STACKING

Supplements are grouped by their primary longevity mechanism and cycled to prevent receptor downregulation.

A. Foundational Daily Stack (Months 1-3)

Supplement	Dosage	Timing & Strategy	Primary Benefit
Omega-3s (EPA/DHA)	4-6g total EPA/DHA	Split Dose (AM/PM with food)	Inflammation control, cardiovascular health.
Magnesium Threonate	140mg elemental	Evening	Cognitive function, sleep quality.
Vitamin D3 + K2	5,000 IU D3 + 100mcg K2	Morning	Immune modulation, bone health.
High-Potency Multivitamin	Per label instructions	Morning	Cover micronutrient gaps often present in keto.
Electrolyte Mix	As needed	Throughout the day	Maintain optimal cellular function on low-carb.

B. Targeted Longevity Stack (Cycling Strategy)

Month 1: Metabolic Reset & Inflammaging Control

• Berberine: 1000mg, split dose (pre-meals) – Cycle Off after Month 1. Mimics Metformin effect, improves insulin sensitivity.
• Taurine: 3g daily – Supports cardiovascular function and bile flow.
• NMN/NR (NAD+ Precursor): 500mg daily – Begin foundational support for sirtuin activation.

Month 2: Autophagy & Mitochondrial Biogenesis

• Spermidine: 1-5mg daily – Direct autophagy inducer.
• Urolithin A (or Pomegranate Extract): 250mg daily – Supports mitophagy (clearing old mitochondria).
• CoQ10 (Ubiquinol Form): 300mg daily – Crucial for mitochondrial electron transport chain.
• Fisetin (or Quercetin): 1g on fasting days only – Senolytic support.

Month 3: Hormesis & Cognitive Resilience

• Creatine Monohydrate: 5g daily – Brain energy support (not just muscle).
• Phosphatidylserine (PS): 300mg daily – Cortisol management, cognitive load support.
• Apigenin (or high-quality L-Theanine): 100mg evening – Enhances deep sleep architecture.
• Resveratrol/Pterostilbene: 500mg daily – Sirtuin activation, pairing with NAD+ precursor.

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PART 3: EXERCISE & PHYSICAL PERFORMANCE

The training regimen balances high-intensity stimuli (for hormesis) with ample recovery (for repair).

Training Type	Frequency	Duration/Intensity	Focus
Strength Training (Hypertrophy/Strength)	3x per week (Non-consecutive days)	60-75 minutes. Progressive overload (e.g., 5/3/1 or RPE-based 8-10 rep range).	Muscle mass preservation, metabolic health.
High-Intensity Interval Training (HIIT)	2x per week	15-20 minutes max. (e.g., Assault Bike sprints, Tabata).	Mitochondrial biogenesis, cardiovascular stress adaptation.
Zone 2 Cardio (Aerobic Base)	2-3x per week	45-60 minutes. Heart rate kept strictly between 60-70% Max HR.	Mitochondrial efficiency, fat oxidation.
Mobility/Flexibility	Daily	15 minutes (Post-workout or Evening).	Injury prevention, range of motion.

Month-Specific Adjustments:

• Month 1: Focus on mastering form and establishing the Zone 2 base. Lower volume on strength days.
• Month 2: Introduce Heat Stress (Sauna 3x/week, 20 min @ 185°F) post-training to enhance heat shock protein (HSP) expression.
• Month 3: Peak intensity. Strength sessions should be near maximal effort (RPE 9-10). Reduce overall weekly volume slightly to prioritize recovery before the next cycle.

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PART 4: STRESS RESILIENCE & RECOVERY

Longevity is critically dependent on the balance between sympathetic (stress) and parasympathetic (rest/digest) nervous system activity.

A. Advanced Tracking & Feedback

1. Wearable Tracking:
   • Oura Ring/Whoop: Daily tracking of Heart Rate Variability (HRV), Resting Heart Rate (RHR), and Sleep Stages.
   • Continuous Glucose Monitor (CGM) - e.g., Abbott Libre/Dexcom: Worn continuously for the first 6 weeks to fine-tune keto adaptation and monitor glycemic response to workouts/refeds.
2. Biofeedback Training:
   • HRV Coherence Training: Daily 15-minute sessions using guided breathing apps (e.g., HeartMath, Elite HRV). Goal: Increase morning baseline HRV by 10% over 3 months.

B. Sleep Optimization (Non-Negotiable Pillar)

• Target: 7.5 to 8.5 hours of high-quality sleep.
• Environment: Maintain bedroom temperature between 64-67°F (18-19°C). Blackout curtains, zero EMF exposure (if possible).
• Pre-Sleep Routine: 60 minutes screen-free. Blue-light blocking glasses used starting 2 hours before bed. Use Magnesium Threonate and Apigenin stack.

C. Stress Modulation Techniques

• Cold Exposure (Hormetic Stress): 3-5 times per week. Start with 2 minutes in 40°F (4°C) water, building up to 5 minutes. Performed upon waking, before coffee, to trigger norepinephrine release.
• Neurofeedback Concepts (Self-Administered): Utilize binaural beats or isochronic tones targeting Theta/Alpha waves during meditation sessions to intentionally downregulate high-frequency beta brain waves associated with stress.

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PART 5: MONITORING & ADJUSTMENT SCHEDULE

This plan requires rigorous self-assessment to ensure adaptation rather than burnout.

Measurement	Frequency	Actionable Thresholds
Morning HRV	Daily	If HRV drops >20% from baseline for 2 consecutive days, reduce training intensity by 50% (Active Recovery Day).
Fasting Glucose/Ketones	3x per week (Fasting)	Target fasting glucose 65-80 mg/dL. Ketones 1.5–3.0 mmol/L (after adaptation).
Body Composition	Monthly (DEXA or BIA)	Track lean mass preservation and visceral fat reduction.
Cognitive Performance Test	Bi-weekly	Use standardized cognitive tests (e.g., Lumosity, CogState) to track reaction time and working memory improvements.
Blood Work Panel	Baseline (Pre-Protocol) & End of Month 3	Check lipids, inflammatory markers (hs-CRP), comprehensive hormone panel (Testosterone, SHBG, Free T3/T4).

Sample Weekly Schedule Template (Month 2 Focus)

Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM (Waking)	Cold Plunge, HRV Coherence	Cold Plunge, HRV Coherence	Cold Plunge, HRV Coherence	Cold Plunge, HRV Coherence	Cold Plunge, HRV Coherence	Cold Plunge, HRV Coherence	Rest/Mobility
Morning	Strength A (Lower Body)	Zone 2 Cardio (45 min)	Mobility/Yoga	Strength B (Upper Push)	Zone 2 Cardio (45 min)	HIIT Session (20 min)	Extended Fasting Begins
Midday	Light Walk, Supplements	Light Walk, Supplements	Sauna (185°F, 20 min)	Light Walk, Supplements	Sauna (185°F, 20 min)	Strength C (Full Body)	Refeed Window Opens (Optional)
Afternoon	Deep Work/Cognitive Training	Deep Work/Cognitive Training	Deep Work/Cognitive Training	Deep Work/Cognitive Training	Deep Work/Cognitive Training	Active Recovery/Mobility	Deep Work/Rest
Evening	Light Dinner (Keto)	Light Dinner (Keto)	Light Dinner (Keto)	Light Dinner (Keto)	Light Dinner (Keto)	Light Dinner (Keto)	Meal Prep/Relaxation
Night	Sleep Prep (No Screens)	Sleep Prep (No Screens)	Sleep Prep (No Screens)	Sleep Prep (No Screens)	Sleep Prep (No Screens)	Sleep Prep (No Screens)	Sleep Prep (No Screens)