Advanced Longevity Plan (Biohacker)

Of course. Here is a comprehensive, cutting-edge 3-month longevity and performan ce plan designed for a dedic ated biohacker.

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Disclaimer: Extreme Ownership & Medical Consultation

This is an advanced and aggressive protocol. It is not medical advice. Before be ginning, you must consul t with a qualified physician. Conduct comprehensive baseline blood work and repe at it after the 3-month period to objectively track changes and ensure safety. Y ou are the CEO of your own health; this plan is a strategic blueprint, not a pre scription. Listen to your body above all else.

Guiding Principles

1. N=1 Experimentation: You are the subject. Track everything, correlate da ta, and adjust based on your unique physiology. 2. Data-Driven Decisions: Subjective feelings a re important, but objective data from wearables and bloo d work is paramount. 3. Stress as a Signal: We will strategically ap ply hormetic stressors (fasting, exercise, heat, cold) t o trigger adaptive, anti-aging responses. 4. Autonomic Balance: The core goal is to impro ve the balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems, tracked via Heart Rate V ariability (HRV).

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Phase 1: Month 1 - Foundation & Baseline

Goal: Establish consistent habits, gather baseline data, and adapt the body to new metabolic pathways.

1. Diet & Nutrition Protocol

• Model: Metabolic Flexibility & Time-Restricted Eating (TRE).
• Protocol:
  • Diet: A clean, whole-foods, low-inflammatory diet. Eliminate gluten, dairy (unless A2/fermented) , processed sugar, and industrial seed oils (canola, soy, etc.). * Macros: 40% Protein (aim for 1.6-2.2g/kg bodyweight), 40% Healthy Fats (avocado, olive oil, nuts , seeds), 20% Low-Glycemic Carbs (berries, sweet potatoes, quinoa). * Fasting: 16:8 TRE daily. 16-hour fast, 8 -hour eating window (e.g., 12 PM - 8 PM). This improves insulin sensitivity and cellular cleanup (autophagy). * Hydration: Drink half your body weight i n ounces of filtered water daily. Add high-quality elect rolytes (e.g., LMNT, Re-Lyte) especially in the morning to support adrenal funct ion.

2. Supplement Stack

• Foundational Stack (Daily):
  • Magnesium L-Threonate: 200-300mg (before bed for cognitive and relax ation benefits).
  • Vitamin D3/K2: 5,000 IU D3 / 100mcg K2 (with first meal).
  • High-Quality Fish Oil: 2-4g total EPA/DHA (aim for >1000mg EPA).
  • Creatine Monohydrate: 5g daily (anytime). For muscle and cognitive p erformance.
• Month 1 Advanced Stack (Cellular Energy):
  • NMN or NR: 500-1000mg NMN or 300mg NR (morning). To boost NAD+ level s for energy and repair.
  • Coenzyme Q10 (Ubiquinol form): 200mg (with first meal). Critical for mitochondrial function.

3. Exercise & Recovery

• Framework (inspired by Peter Attia's "Centenarian Decathlon"):
  • Strength Training (3x/week): Full body or Push/Pull/Legs split. Focu s on compound movements: Squ ats, Deadlifts, Overhead Press, Rows, Bench Press. 8-12 rep range, focusing on p erfect form. * Zone 2 Cardio (2-3x/week): 45-60 minutes . This is steady-state cardio where you can hold a conve rsation. Builds mitochondrial efficiency. * Zone 5 / HIIT (1x/week): 4x4 protocol: 4 minutes at ~90% max heart rate, followed by 3 minutes o f active recovery. Repeat 4 times. * Recovery: Daily 10-minute mobility routi ne (e.g., GOWOD, The Ready State). Prioritize 7-9 hours of high-quality sleep.

4. Stress Resilience & Cognitive Training

• Morning Routine (Non-Negotiable):
  1. No phone for the first 60 minutes.
  2. Hydrate with water and electrolytes.
  3. Get 10 minutes of direct morning sunlight in your eyes to set your circa dian rhythm.
• Meditation: 15 minutes daily using an app like Waking Up or Sam Harris.
• HRV Training: 5-10 minutes daily with a device like HeartMath Inner Bala nce or the EliteHRV app. Foc us on coherence breathing.

5. Tracking & Data

• Wearables: Oura Ring or WHOOP Band (for Sleep, HRV, Recovery Score), and a Continuous Glucose Monito r (CGM) like Levels or Nutrisense to see your real-time response to food. * Software: Cronometer for meticulous diet tra cking. A simple spreadsheet to track sleep scores, HRV, workout performance, and subjective mood/energy levels. * Baseline Blood Work: Get it done this month. (See full list at the end).

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Phase 2: Month 2 - Optimization & Intensification

Goal: Introduce more advanced hormetic stressors and personalize protocols b ased on Month 1 data.

1. Diet & Nutrition Protocol

• Model: Cyclical Ketogenic Diet (CKD) with a monthly prolonged fast.
• Protocol:
  • Keto Cycle: 5 days in nutritional ketosis (<30g net carbs), followed by 2 days of strategic carb -reloading (150-200g clean carbs). This optimizes metabolic flexibility, growth hormone, and testosterone while replenishing glycogen for performance. Time your carb-reloads on your heaviest training days. * Prolonged Fast : One 36-hour water-only fast (with electrolytes) this month. Start after dinn er o n Day 1, fast all of Day 2, and break the fast with a light meal on the morning of Day 3. This is a powerful trigger for autophagy.

2. Supplement Stack

• Continue Foundational Stack.
• Month 2 Advanced Stack (Cognitive & Stress Modulation - Cycle 5 days on, 2 days off):
  • Rhodiola Rosea: 300mg (morning). Adaptogen for mental stamina and st ress resilience.
  • Ashwagandha (KSM-66): 300mg (evening). To lower cortisol and improve sleep quality.
  • Alpha-GPC: 300-600mg (pre-workout or before focused work). A potent choline source for acetylcho line production, enhancing focus.

3. Exercise & Recovery

• Strength Training: Shift focus to progressive overload. Increase weight, reps, or sets. Introduce on e "unstable" exercise per session (e.g., single-leg RDLs) to improve stability. * Zone 2 Cardio: Increase duration to 60-75 mi nutes.
• Zone 5 / HIIT: Maintain the 4x4 protocol but aim to increase the power o utput (speed, incline, resis tance) during the "on" intervals. * Advanced Recovery:
  • Sauna: 3-4x/week. 20 minutes at ~180-190°F (80-87°C), followed by a brief cool-down.
  • Cold Plunge: 3-4x/week. 2-5 minutes in water <59°F (15°C). Do this * after* sauna or a few hours after strength training to not blunt the inflammatory response for muscle grow th.

4. Stress Resilience & Cognitive Training

• Neurofeedback Concepts: Explore flow state triggers. Structure a 90-minu te "deep work" block daily, free from all distractions. Use specific music (e.g., Brain.fm, Endel) designed to promote focus. * Breathwork: Introduce more intense breathwor k 2-3x/week. Wim Hof Method or Box Breathing (4-sec inha le, 4-sec hold, 4-sec exhale, 4-sec hold) for 5 minutes to consciously regulate your nervous system.

5. Tracking & Data

• CGM Analysis: Review your Month 1 CGM data. Identify which foods spike y our glucose and eliminate th em. Note the glucose-blunting effect of post-meal walks. * HRV-Guided Training: Use your morning HRV sc ore (e.g., from Oura/WHOOP) to dictate training intensit y. If your recovery is low (red/yellow), consider swapping a HIIT session for Zo ne 2 or a mobility day.

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Phase 3: Month 3 - Refinement & Peak Performance

Goal: Fine-tune the system, introduce advanced longevity protocols, and soli dify habits for the long ter m.

1. Diet & Nutrition Protocol

• Model: Personalized Protocol with Fasting Mimicking Diet (FMD).
• Protocol:
  • Personalized Diet: Using your data, decide what works best: continue CKD, revert to the metaboli c flexibility model, or try a targeted ketogenic approach (keto only on rest day s). * Fasting Mimicking Diet (FMD): For 5 cons ecutive days this month, implement a DIY or ProLon FMD. This involves a very low-calorie, low-protein diet (~800 calories/day) to trigge r deep autophagy and stem cell regeneration without the difficulty of a full wat er fast.

2. Supplement Stack

• Continue Foundational Stack.
• Month 3 Advanced Stack (Senolytic & Mitochondrial Support):
  • Senolytic Therapy: During your FMD or prolonged fast, take a high-do se combination of *Fisetin
• (20mg/kg) and Quercetin (500-1000mg). This helps clear senescent "zombie" cells. This is highly experimental. * Urolithin A: 500mg daily. A powerful postbiotic that stimulates mitophagy (the clearing of d amag ed mitochondria). * Consider a Rapamycin trial (Prescription O nly): This is the frontier of biohacking. A low-dose p rotocol (e.g., 5-6mg once weekly) is being studied for its potent mTOR inhibitio n and anti-aging effects. This requires a progressive doctor and is a significan t decision.

3. Exercise & Recovery

• Advanced Modalities:
  • Blood Flow Restriction (BFR) Training: 1-2x/week, add BFR to accesso ry movements (e.g., bicep cu rls, leg extensions) using light weight (20-30% 1RM) to stimulate muscle growth with minimal systemic stress. * *VO2 Max Test:
• If possible, get a lab-based VO2 max test to precisely define your training zo nes (Zone 2/5) for maximum efficiency. * Recovery:
  • Contrast Therapy: Alternate 3 minutes hot (sauna) with 1 minute cold (plunge). Repeat 3-5 times.
  • Red Light Therapy (PBM): Use a red/near-infrared light panel for 10- 15 minutes daily on target m uscles or systemically for enhanced recovery and skin health.

4. Stress Resilience & Cognitive Training

• Advanced Cognitive Training: Move beyond simple apps. Engage in 20 minut es of "Dual N-Back" training 3x/week to genuinely challenge and improve working memory. * Philosophical Resilience: Incorporate journa ling with a Stoic focus. Each evening, write down: 1) Wh at went well? 2) What was a challenge and how did I respond? 3) What can I do be tter tomorrow? This builds mental antifragility.

5. Tracking & Data

• End-of-Plan Blood Work: Repeat the same blood panel you took at the begi nning.
• Comprehensive Review: Sit down with all your data: blood work, wearable stats, training logs, and su bjective notes. * What correlated with high HRV/recovery score s?
  • What diet made you feel and perform best?
  • What supplements had a noticeable effect?
  • What were the objective changes in your blood biomarkers?
• Plan for the Future: Use this comprehensive review to build your sustain able, long-term personal hea lth protocol.

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Essential Baseline & Follow-up Blood Panel

• Lipids: ApoB, Lp(a), LDL-P (particle number), HDL-C, Triglycerides.
• Inflammation: hs-CRP, Homocysteine.
• Metabolic Health: HbA1c, Fasting Insulin, Fasting Glucose (to calculate HOMA-IR).
• Hormones: Total & Free Testosterone, DHEA-S, Estradiol (E2), SHBG.
• Key Nutrients: Vitamin D, B12, Magnesium RBC.
• Longevity (Advanced): Consider a biological age test like GlycanAge or T ruAge to get a pre/post meas urement of your epigenetic age.