Advanced Longevity Plan (Biohacker)

Of course. Here is a comprehensive, cutting-edge 3-month longevity plan designed for a dedicated biohacker.

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Disclaimer: Extreme Personalization Required

This plan is a template for an advanced user. It is not medical advice. Before beginning, you must:

1. Consult with a healthcare professional, preferably one versed in functional or preventative medicine.
2. Get comprehensive baseline bloodwork done. This is non-negotiable. Key markers include a full hormone panel (total/free testosterone, estradiol, SHBG, DHEA-S), lipids (ApoB, Lp(a)), inflammation (hs-CRP), metabolic health (HbA1c, fasting insulin), and key vitamins/minerals (D, B12, magnesium).
3. Understand that N=1. You are the experiment. Track everything, listen to your body's data (subjective and objective), and be prepared to adjust ruthlessly.

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The Guiding Principles

This plan is built on five core pillars of longevity optimization:

1. Metabolic Flexibility & Cellular Health: Managing insulin, activating autophagy and sirtuins.
2. Structural Integrity & Performance: Building and maintaining muscle, bone density, and cardiovascular capacity.
3. Cognitive & Neurological Fortitude: Enhancing focus, memory, and neuro-resilience.
4. Hormetic Stress & Recovery: Applying strategic stressors to build resilience, followed by deep recovery.
5. Data-Driven Personalization: You can't optimize what you don't measure.

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Month 1: Foundation & Baseline Calibration

The goal of Month 1 is to establish a clean baseline, gather data, and introduce foundational protocols.

1. Dietary Protocol: Clean Cyclical Ketosis & 16:8 TRF

• Regimen:
  • 6 days/week: Strict Ketogenic Diet (<30g net carbs). Focus on whole foods: grass-fed meats, wild-caught fatty fish, avocados, olive oil, nuts, seeds, and low-carb vegetables. No processed "keto" products.
  • 1 day/week (Carb Refeed): On your heaviest strength training day, consume 150-200g of clean carbs (sweet potatoes, quinoa, berries, white rice) within a 6-hour window post-workout. This replenishes glycogen and supports thyroid function.
• Fasting: Daily Time-Restricted Feeding (TRF) with a 16:8 schedule. Your eating window is 8 hours (e.g., 12 PM - 8 PM).
• Hydration: Drink half your body weight in ounces of filtered water, plus electrolytes (sodium, potassium, magnesium).

2. Supplement Stack: The Foundation

• Morning (Fasted):
  • Creatine Monohydrate: 5g (for cognitive and physical performance).
  • High-Quality Fish Oil: 2-4g combined EPA/DHA (targeting high EPA for anti-inflammatory effects).
• With First Meal:
  • Vitamin D3: 5,000 IU (adjust based on bloodwork).
  • Vitamin K2 (MK-7): 100-200 mcg (directs calcium to bones).
  • Magnesium L-Threonate or Glycinate: 200mg (L-Threonate for cognition, Glycinate for relaxation).
• Evening (30-60 min before bed):
  • Magnesium: 200-300mg (continue from earlier dose).
  • L-Theanine: 200mg (promotes alpha brain waves and relaxation).

3. Exercise & Recovery Protocol

• Strength Training (3x/week): Full-body workouts focusing on compound movements (squats, deadlifts, overhead press, pull-ups, rows). Focus on perfect form.
  • Example: Mon/Wed/Fri.
• Cardio (2x/week): Zone 2 Cardio. 45-60 minutes at a pace where you can hold a conversation (approx. 60-70% of max heart rate).
  • Example: Tue/Sat.
• Active Recovery (2x/week): 20-30 minutes of mobility work (e.g., Kelly Starrett's "The Ready State"), foam rolling, and stretching.
  • Example: Thu/Sun.
• Daily: 10-minute morning walk with direct sunlight exposure to set circadian rhythm.

4. Stress & Cognitive Protocol

• Meditation: 15 minutes daily using an app like Waking Up or Sam Harris.
• Journaling: 5 minutes of "brain dump" journaling before bed to clear the mind.
• Light Hygiene:
  • Morning: Sunlight exposure within 30 mins of waking.
  • Evening: Blue-light-blocking glasses 2 hours before bed. Use f.lux or Night Shift on all devices.

5. Tracking & Data

• Wearables:
  • Oura Ring or WHOOP Strap: Track Sleep Stages, Resting Heart Rate (RHR), and Heart Rate Variability (HRV). Establish your baseline.
• Continuous Glucose Monitor (CGM):
  • Device: Levels, Nutrisense, or Dexcom G6.
  • Goal: Learn how your body responds to specific foods (even "keto" ones), stress, and exercise. Aim for stable glucose with minimal spikes.
• Manual Tracking: Use a journal or app to log mood, energy levels, cognitive focus, and digestive health.

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Month 2: Optimization & Intensification

With a solid baseline, we now layer in more advanced stressors and longevity agents.

1. Dietary Protocol: Protein Cycling & Extended Fasts

• Regimen: Continue Cyclical Keto, but now introduce Protein Cycling.
  • 4 days/week (Low Protein): 0.8g of protein per kg of body weight. This promotes autophagy via mTOR inhibition.
  • 3 days/week (High Protein): 1.6-2.0g of protein per kg of body weight. These are your strength training days to fuel muscle protein synthesis (mTOR activation).
• Fasting: Maintain 16:8 TRF daily. Introduce one 24-hour water/electrolyte fast per week (e.g., dinner-to-dinner). This significantly upregulates autophagy.

2. Supplement Stack: Longevity & Mitochondria

• Continue Foundation Stack.
• Additions (Morning, Fasted):
  • NAD+ Precursor:
    • NMN (Nicotinamide Mononucleotide): 500-1,000mg, sublingual or liposomal for best absorption.
    • OR NR (Nicotinamide Riboside): 300-500mg.
  • Sirtuin Activator:
    • Trans-Resveratrol: 500-1,000mg (taken with a fat source like olive oil or yogurt to increase bioavailability).
• Additions (With First Meal):
  • Coenzyme Q10 (as Ubiquinol): 200mg (critical for mitochondrial energy production).
  • Pterostilbene: 50-100mg (a more bioavailable analogue of resveratrol).
• Cycling: Take NAD+ precursors and Sirtuin activators 5 days on, 2 days off (e.g., weekdays on, weekends off) to prevent downregulation.

3. Exercise & Recovery Protocol

• Strength Training (3-4x/week): Switch to an Upper/Lower or Push/Pull/Legs split to increase volume and intensity. Focus on progressive overload (increasing weight/reps).
• Cardio:
  • 1x/week HIIT: Replace one Zone 2 day with High-Intensity Interval Training.
    • Protocol: 4 minutes at 90-95% max heart rate, followed by 3 minutes of active recovery. Repeat 4 times (the "4x4 Protocol").
  • 1-2x/week Zone 2: 45-60 minutes.
• Hormetic Recovery:
  • Cold Exposure: 3-5 minutes of cold showers or a cold plunge (40-50°F / 4-10°C) post-workout or in the morning.
  • Heat Exposure: 20-minute sauna session (180-200°F / 82-93°C) 3-4 times per week, followed by a cool-down.

4. Stress & Cognitive Protocol

• HRV Training: Use an app like Elite HRV or a device like HeartMath Inner Balance. 5-10 minutes daily to consciously train your nervous system to be more parasympathetic-dominant.
• Neurofeedback (Concept): Research local practitioners. This is a powerful tool but requires professional guidance. The goal is to train brainwave patterns (e.g., increasing alpha for calm focus, or SMR for reduced anxiety).

5. Tracking & Data

• CGM Analysis: Correlate glucose spikes/dips with your HRV and sleep scores. Did that late-night meal tank your deep sleep and HRV?
• HRV Trends: Monitor your morning HRV. A downward trend indicates under-recovery. Use this data to decide if you should have a lighter training day or an extra rest day.

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Month 3: Refinement & Advanced Biohacking

This month is about fine-tuning based on your data and introducing cutting-edge protocols.

1. Dietary Protocol: Advanced Fasting & Personalization

• Regimen: Based on your CGM data, refine your diet. You may find you can tolerate certain carbs better than others.
  • Option 1 (Performance Focus): Transition to a Targeted Ketogenic Diet (TKD), consuming 20-30g of fast-acting carbs (like dextrose or a glucose gel) 15-30 minutes before your HIIT or heavy lifting session.
  • Option 2 (Longevity Focus): Implement a 3-day Fasting Mimicking Diet (FMD) once during the month (e.g., using the ProLon kit or a DIY version). This is a powerful senolytic and autophagy-inducing stressor.
• Fasting: Shrink your daily eating window to 6 hours (18:6 or 20:4) on non-training days.

2. Supplement Stack: Senolytics & Nootropics

• Continue Foundation & Longevity Stacks.
• Senolytic Cycle (First 3 days of the month ONLY):
  • Fisetin: 20mg per kg of body weight, taken with a fat source. This high dose is used to help clear senescent (zombie) cells. (HIGHLY EXPERIMENTAL - consult your doctor).
  • Quercetin: 500-1,000mg. Often paired with Fisetin.
• Cognitive Enhancement Stack (Nootropics - cycle as needed):
  • On Focus-Intensive Days:
    • Alpha-GPC: 300mg (precursor to acetylcholine for focus/memory).
    • Lion's Mane Mushroom Extract (8:1): 500-1,000mg (for NGF - Nerve Growth Factor).
  • Cellular Clean-up (Mitophagy):
    • Urolithin A: 500-1,000mg (helps recycle old mitochondria).

3. Exercise & Recovery Protocol

• Advanced Strength Technique: Introduce Blood Flow Restriction (BFR) Training on one of your lighter/accessory workout days. Use BFR bands with light weight (20-30% of 1RM) to stimulate muscle growth with minimal joint stress.
• VO2 Max Focus: Your HIIT day should be an all-out effort to push your VO2 max higher.
• Recovery: Master the sauna/cold plunge contrast therapy. 20 mins sauna, 3 mins cold, repeat 2-3 times.

4. Stress & Cognitive Protocol

• Flow State Triggers: Actively engineer "flow states" during work or exercise. This involves matching a high challenge with high skill, eliminating distractions, and having clear goals.
• Advanced Breathwork: Explore more intense breathwork protocols like Wim Hof or Holotropic Breathwork (with a certified guide) once a week to build profound stress resilience.

5. Tracking & Data

• End-of-Plan Bloodwork: Get the same comprehensive panel from the beginning. Compare everything.
  • Did your ApoB go down?
  • Did your hs-CRP decrease?
  • Did your testosterone-to-cortisol ratio improve?
  • How did fasting insulin and HbA1c change?
• Review Wearable Data: Look at the 3-month trends for RHR, HRV, and sleep stages. Correlate them with your dietary, supplement, and exercise changes to build your personal "longevity playbook."

By the end of this 3-month sprint, you will not only have significantly upgraded your physical and cognitive state but will also possess a rich dataset to guide your health journey for years to come. You will have moved from following a plan to creating your own, which is the true essence of biohacking.