Advanced Longevity Plan (Biohacker)

The Apex Longevity Protocol: A 3-Month Biohacker Optimization Plan

This comprehensive 90-day plan is designed for the advanced biohacker seeking to maximize lifespan (healthspan) while simultaneously optimizing peak physical and cognitive performance. It is structured around four core pillars: Cellular Optimization, Metabolic Flexibility, Neuro-Cognitive Enhancement, and Resilience & Recovery.

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Phase 0: Pre-Launch (1 Week)

• Baseline Diagnostics: Comprehensive blood panel (CBC, CMP, Lipid Profile, Hs-CRP, Homocysteine, ApoB, Lp(a), Thyroid Panel, Free Testosterone, SHBG, IGF-1, Vitamin D, Ferritin), advanced metabolic markers (e.g., fasting insulin, HOMA-IR), heavy metals and mold exposure tests.
• Genetic Analysis Review: Review existing data (e.g., 23andMe mapped through Promethease/FoundMyFitness) focusing on longevity pathways (e.g., APOE, MTHFR, FOXO3, CETP, SIRT genes).
• Wearable Setup: Calibrate Oura Ring (Sleep, HRV), WHOOP (Strain, Recovery), and continuous glucose monitor (CGM - e.g., Dexcom G6 or Levels).

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Phase 1: Cellular & Metabolic Reset (Weeks 1-4)

Goal: Establish deep metabolic flexibility, initiate autophagy, and optimize mitochondrial function.

A. Dietary Protocol: Deep Ketosis & Autophagy Cycling

• Daily Target: Strict Ketogenic Diet (70% Fat, 20% Protein, 10% Carbs, <30g net carbs). Focus on healthy fats (MCT oil, olive oil, avocados) and high-quality protein (grass-fed, wild-caught).
• Fasting Regimen: 16:8 Intermittent Fasting (IF) daily.
• Weekly Autophagy Window: One 36-hour water/electrolyte fast (e.g., Monday evening until Wednesday morning). Only consume water, black coffee, and essential electrolytes.
• Re-feed Strategy (Post-Fast): Break fast with easily digestible fats and low-glycemic greens (e.g., bone broth, avocado).

B. Supplement Stack: Mitochondrial Biogenesis & Ketone Support

Supplement	Dosage	Timing	Cycle Strategy	Rationale
NMN/NR (NAD+ Precursor)	500 mg NMN or 1000 mg NR	Morning (Empty Stomach)	Daily	NAD+ replenishment, Sirtuin activation.
Pterostilbene	100 mg	Morning (with NMN)	Daily	Synergistic with NMN/NR; potent antioxidant.
Berberine HCL	500 mg	30 min before largest meal	Daily	AMPK activation, mimics metformin effects, improves insulin sensitivity.
CoQ10 (Ubiquinol)	200 mg	With fatty meal	Daily	Mitochondrial electron transport chain support, energy production.
Magnesium L-Threonate	2000 mg (Elemental 140mg)	1 hour before bed	Daily	Supports deep sleep, crosses the blood-brain barrier.
Exogenous Ketones (BHB Salts/Esters)	10g	Pre-Workout or Mid-Afternoon Dip	As needed (3-4x/week)	Boosts ketone levels, immediate cognitive fuel.

C. Exercise Protocol: Strength Foundation

• Focus: Building a strength base and optimizing muscle protein synthesis.
• Routine: 4x/week full-body resistance training (e.g., 2 upper/2 lower splits). Focus on compound movements (Squats, Deadlifts, Bench Press, Rows).
• Training Style: Hypertrophy (3 sets of 8-12 reps).
• Cardio: Low-Intensity Steady State (LISS) 3x/week (45 min walk or light cycle) to improve mitochondrial efficiency without spiking cortisol.

D. Advanced Tracking & Biofeedback

• CGM Deep Dive: Monitor glucose response to specific foods (even "keto-friendly" ones) and stress. Aim for a Time in Range (TIR) of 70-110 mg/dL for 95% of the day.
• Ketone Tracking: Daily breath or blood ketone measurement. Target: 1.5 - 3.0 mmol/L during the week.

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Phase 2: Performance & Resilience (Weeks 5-8)

Goal: Integrate high-intensity performance demands, enhance cognitive function, and build stress resilience.

A. Dietary Protocol: Targeted Ketogenic Cycling (TKC)

• Shift: Introduce Targeted Ketogenic Cycling (TKC). Allow 20-50g of high-quality, fast-digesting carbohydrates (e.g., sweet potato, white rice) 30-60 minutes before intense workouts (HIIT/Strength).
• Post-Workout: Return immediately to strict keto macros. This fuels performance without disrupting overall ketosis.
• Fasting: Maintain daily 18:6 IF. Reduce 36-hour fast to bi-weekly.

B. Supplement Stack: Cognitive & Performance Boost

• Maintain: All core Phase 1 supplements (NMN/NR, Berberine, Magnesium).

Supplement	Dosage	Timing	Cycle Strategy	Rationale
Creatine Monohydrate	5g	Post-Workout/Anytime	Daily	Strength, power, and cognitive enhancement (ATP recycling).
Alpha-GPC	300 mg	Pre-Cognitive Task/Workout	Daily	Choline source for neurotransmitter (Acetylcholine) production.
L-Theanine + Caffeine	200 mg L-Theanine + 100 mg Caffeine	Morning	Daily	Synergistic focus, reduced jitters, sustained energy.
Rhodiola Rosea	300 mg (standardized)	Mid-Morning	Cycle: 5 days on, 2 days off	Adaptogen, improves stress response and endurance.
Fish Oil (High EPA/DHA)	2000 mg EPA + 1000 mg DHA	Split doses with meals	Daily	Reduces inflammation, supports cell membrane fluidity, cognitive health.

C. Exercise Protocol: HIIT Integration & VO2 Max

• Focus: Peak performance and cardiovascular optimization.
• Routine:
  • 3x/week Strength (Maintain Phase 1 foundation, increase weight/intensity).
  • 2x/week High-Intensity Interval Training (HIIT): Short, maximal effort bursts (e.g., 30 seconds sprint, 90 seconds rest) for 15-20 minutes. Focus on Zone 5 heart rate.
• Recovery: 1 dedicated active recovery day (Yoga, long walk).

D. Stress Resilience & Neurofeedback Concepts

• HRV Training: 10 minutes daily focused breathing (e.g., 4 seconds in, 6 seconds out). Use the Oura/WHOOP HRV metric as the primary feedback loop. Goal: Increase baseline HRV by 10%.
• Meditation/Focus: 15 minutes of guided or unguided meditation daily. Introduce concepts of Focused Attention Neurofeedback (e.g., Muse headset or similar device if available) to train sustained focus and reduce mind-wandering.
• Cold Exposure: 3-5 minutes of cold shower or ice bath 3x/week post-workout to reduce inflammation and boost brown fat thermogenesis.

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Phase 3: Longevity Deep Dive & Maintenance (Weeks 9-12)

Goal: Activate deep cellular repair pathways (Senolytics), consolidate performance gains, and finalize a sustainable long-term protocol.

A. Dietary Protocol: Senolytic Integration

• Fasting: Return to strict 16:8 IF daily. Bi-weekly 36-hour fasts are maintained.
• Senolytic Diet Boost: Increase intake of foods rich in natural senolytics (e.g., quercetin, fisetin): apples, onions, strawberries, cucumbers.

B. Supplement Stack: Senolytics & Optimization

• Maintain: All core Phase 1 and 2 supplements (NMN/NR, Magnesium, Creatine, Fish Oil).

Supplement	Dosage	Timing	Cycle Strategy	Rationale
Fisetin (Senolytic)	1000 mg	Morning	Senolytic Pulse: 3 consecutive days at the start of Week 9 and Week 12.	Targets and clears senescent cells ("zombie cells") for cellular rejuvenation.
Quercetin (Senolytic Synergist)	500 mg	With Fisetin Pulse	Senolytic Pulse: 3 consecutive days (same as Fisetin).	Enhances Fisetin's effectiveness and supports immune function.
Glycine/NAC (Glutathione Precursor)	3g Glycine + 600mg NAC	Bedtime	Daily	Boosts endogenous Glutathione (the body's master antioxidant), crucial for detox and longevity.
TUDCA (Liver & Bile Support)	500 mg	Bedtime	Cycle: 5 days on, 2 days off	Supports liver detox pathways and gut health, critical for longevity.

C. Exercise Protocol: Deload & Skill Acquisition

• Focus: Maintaining strength/VO2 max while prioritizing recovery and skill.
• Routine:
  • 2x/week Strength (Deload: Reduce weight by 20%, maintain intensity, focus on perfect form).
  • 1x/week HIIT (Maintain).
  • 2x/week Skill Work: Focus on complex movement (e.g., Turkish Get-ups, mobility flow, gymnastics rings).
• Deep Recovery: Increase dedicated sauna use (3x/week, 20 minutes at 170°F+) for heat shock protein activation and cardiovascular health.

D. Longevity Lifestyle Integration

• Sleep Optimization: Maintain strict "Sleep Hygiene" (cool, dark room, no screens 1 hour pre-bed). Use Oura/WHOOP data to ensure >90 minutes of Deep Sleep and >120 minutes of REM sleep nightly.
• Social & Purpose: Dedicate time to meaningful social connection and clarifying long-term purpose (essential components of centenarian health).

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Conclusion & Post-Plan Analysis (End of Week 12)

1. Re-Test Diagnostics: Repeat the comprehensive blood panel (Phase 0). Key metrics to compare:
   • Inflammation: Significant reduction in Hs-CRP and Homocysteine.
   • Metabolism: Lower Fasting Insulin, improved HOMA-IR, optimized ApoB.
   • Hormones: Optimized Free Testosterone/Estrogen ratios and SHBG.
2. Performance Metrics: Record measurable improvements:
   • Increased 1-Rep Max (Strength).
   • Improved VO2 Max estimate (Wearable/Lab Test).
   • Increased average daily HRV and reduced resting heart rate.
3. Sustainability Plan: Transition to a flexible maintenance protocol (e.g., cyclical keto, 16:8 IF, 80/20 rule for diet) incorporating the most beneficial supplements and exercise routines identified during the 12 weeks.

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Disclaimer

This plan is highly aggressive and assumes the user is an experienced biohacker with prior knowledge of their body and health data. Consult with a qualified physician or longevity specialist before starting any new supplement regimen, dietary protocol, or intense exercise plan, especially concerning advanced strategies like long fasting windows and senolytic pulsing.