Advanced Longevity Plan (Biohacker)

This 90-day protocol, titled "The Deceleration Framework," is designed for an advanced biohacker. It focuses on the three pillars of longevity: Autophagy Induction, Metabolic Flexibility, and Mitochondrial Efficiency.

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Phase 0: The Baseline (Pre-Week 1)

Before starting, obtain a "Longevity Panel" to track progress:

• Biomarkers: GlycA (inflammation), ApoB/Lp(a), IGF-1, Cystatin-C (kidney), HbA1c, and Fasting Insulin.
• Biological Age: GlycanAge or a DNA Methylation clock (e.g., TruDiagnostic).
• Gut Health: GI-MAP or Viome.

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1. The Supplement Stack: "The Longevity Core"

This stack targets the "Hallmarks of Aging."

Daily Morning (Cellular Energy & Protection):

• NMN/NR: 500mg - 1g (NAD+ precursor).
• TMG (Trimethylglycine): 500mg (Methyl donor to balance NMN).
• Trans-Resveratrol: 500mg (Sirtuin activator) – Take with fat.
• Spermidine: 5mg - 10mg (Induces autophagy).
• Pterostilbene: 100mg (More bioavailable than resveratrol).

Daily Evening (Senolytic & Repair):

• Magnesium Glycinate/Threonate: 400mg (Neuroprotection/Sleep).
• Apigenin: 50mg (CD38 inhibitor, preserves NAD+).
• Glycine (3g) + NAC (1.2g): Known as "GlyNAC" (Glutathione precursor).

The Pulse Cycle (The "Senolytic Saturday"):

• Quercetin (500mg) + Fisetin (1000mg): Once a week to clear senescent cells.
• Berberine (500mg): Take before high-carb meals only to mimic Metformin’s AMPK activation.

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2. Dietary Protocol: "The Chrono-Keto Switch"

The goal is Metabolic Flexibility—the ability to switch between burning glucose and ketones seamlessly.

• Months 1-3: 16:8 Time-Restricted Feeding (TRF) daily (12 PM – 8 PM window).
• The "5-2" Longevity Cycle:
  • 5 Days: Nutrient-dense, Mediterranean-Ketogenic (High healthy fats, moderate protein, <50g net carbs).
  • 2 Days: Protein Cycling. Keep protein <20g for 48 hours once every two weeks to trigger macro-autophagy through mTOR suppression.
• Quarterly Extended Fast: One 72-hour water-only fast (or ProLon Fasting Mimicking Diet) in Month 2 to trigger hematopoietic stem cell regeneration.

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3. Exercise: "The Hybrid Athlete Protocol"

Focusing on VO2 Max (the strongest predictor of longevity) and Type II Muscle Fiber preservation.

• Monday/Thursday (Structural Integrity): Heavy compound lifts (Squat, Deadlift, Overhead Press). 3-5 reps, 85% 1RM.
• Tuesday (Zone 2 Longevity): 45-60 mins of steady-state cardio (nose breathing only). Lactate levels should stay below 2.0 mmol.
• Wednesday (HIIT/Norwegian 4x4): 4 mins at 90% Max HR, 3 mins active recovery. Repeat 4 times. This is the gold standard for increasing VO2 Max.
• Friday (Hypertrophy/Stability): Focus on unilateral movements and posterior chain (Dead hangs, lunges, planks).
• Weekend: "Active Recovery" (Hiking, Rucking with 20lb vest).

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4. Advanced Wearable Tracking & Data

• Oura Ring / Whoop: Monitor HRV (Heart Rate Variability). If HRV is 20% below baseline, pivot to Zone 2 or restorative yoga.
• Continuous Glucose Monitor (CGM): (e.g., Levels or Nutrisense). Aim for a "Glucose Variability" (Standard Deviation) of <15 mg/dL.
• InsideTracker: Sync all data to look for correlations between sleep quality and blood glucose.

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5. Stress Resilience & Neuro-Optimization

• HRV Biofeedback: 10 minutes daily using the HeartMath Inner Balance sensor. Aim for high "Coherence."
• NSDR (Non-Sleep Deep Rest): 20 minutes of "Huberman Lab" or Yoga Nidra scripts at 2 PM to reset the nervous system.
• Thermal Stress:
  • Sauna: 4–7 times per week, 20 mins at 175°F+ (Reduces cardiovascular mortality by 40%).
  • Cold Plunge: 11 minutes total per week (3 mins @ 50°F). Increases norepinephrine and mitochondrial biogenesis.

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6. The 3-Month Roadmap

Month 1: Metabolic Reset

• Focus: Fat adaptation and habit stacking.
• Goal: Eliminate all processed oils and sugar. Establish a consistent sleep/wake cycle (10 PM – 6 AM). Start the Zone 2 base.

Month 2: Mitochondrial Peak

• Focus: VO2 Max and Cellular Cleanup.
• Action: Introduce the Norwegian 4x4 HIIT. Perform the 72-hour fast. Start the Fisetin/Quercetin weekly pulse.

Month 3: Cognitive & Hormonal Optimization

• Focus: Neuroplasticity.
• Action: Implement Dual N-Back brain training (20 mins/day). Review CGM data to finalize a "Personalized Food List" of items that don't spike your insulin. Perform the follow-up blood panel.

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7. Sleep: The "Non-Negotiable"

• Temperature: Room at 65°F (18°C) or use a Chilipad/Eight Sleep.
• Light: Red light only after sunset. 10 mins of direct sunlight within 30 mins of waking.
• Supplement: 300mcg Melatonin (Micro-dose) only if traveling; otherwise, stick to Magnesium and Apigenin.

Disclaimer: This plan is for informational purposes. Consult with a longevity-focused physician (e.g., a member of IFM) before starting high-dose NMN, Berberine, or extended fasting protocols.