Disclaimer: This protocol is designed for informational purposes and represents aggressive, cutting-edge biohacking strategies. It includes potent supplements and intense physiological stressors. Consult with a functional medicine physician before beginning, especially regarding fasting, senolytics, and glucose management.

Here is a comprehensive, 90-day longevity and performance optimization protocol. It is built on the fundamental biohacking principle of pulsing: deliberately cycling between AMPK activation (cellular cleanup, autophagy, longevity) and mTOR activation (muscle growth, hormone optimization, performance).

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THE PRE-REQUISITES: DATA & BASELINING (Day 0)

You cannot hack what you do not measure. Before starting, establish your baselines.

• Blood Panel: ApoB, hsCRP, Fasting Insulin, HbA1c, Homocysteine, Free/Total Testosterone, Estradiol, SHBG, DHEA-S, Vitamin D3, Omega-3 Index.
• Biological Age Test: TruDiagnostic or similar epigenetic methylation test.
• Wearables Stack:
  • Continuous Glucose Monitor (CGM): Nutrisense or Levels (Goal: Keep post-prandial spikes <30 mg/dL above baseline).
  • Oura Ring / Whoop: Track Deep Sleep, REM, and nightly Heart Rate Variability (HRV).
  • Garmin / Apple Watch Ultra: Track VO2 Max and Zone 2 training metrics.

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MONTH 1: THE RESET (AMPK & Autophagy Focus)

Goal: Clear senescent (zombie) cells, build metabolic flexibility, upregulate mitochondrial density, and reset insulin sensitivity.

1. Dietary Protocol: Cyclic Ketogenic & Intermittent Fasting

• Schedule: 16:8 Time-Restricted Feeding (Eat 12:00 PM – 8:00 PM).
• Macros: 70% Fat, 20% Protein, 10% Net Carbs (Strict Keto Mon-Fri).
• Carb Refeed: Saturday evening (100-150g clean carbs like sweet potato or white rice) to prevent thyroid downregulation and replenish glycogen.
• The Fast: Week 4 includes one 48-hour water and black coffee fast to maximize deep cellular autophagy.

2. Supplement Stack (Month 1)

• Senolytic "Hit-and-Run" Protocol (Mayo Clinic Style): Fisetin (20mg/kg of body weight) + Quercetin (1,000mg) taken for 3 consecutive days only during Week 1 and Week 3. Do not take daily.
• NAD+ Optimization: Liposomal NMN (500mg) or NR (300mg) + Trans-Resveratrol (500mg) taken in the morning with a fat source (e.g., olive oil or yogurt).
• Autophagy Enhancers: Spermidine (1-2mg) at night.
• Foundational: Omega-3 EPA/DHA (3g/day), Vitamin D3/K2 (5,000 IU), Magnesium Breakthrough (Glycinate/Threonate blend at night).

3. Training: Mitochondrial Base Building

• Cardio: 4 days/week of Zone 2 Cardio (45–60 mins). Keep heart rate at [180 - your age] or where you can barely hold a conversation. This builds the mitochondrial base.
• Strength: 2 days/week. Full-body compound movements (Squat, Deadlift, Overhead Press). Moderate weight, 8-10 reps. Focus on form and mobility.

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MONTH 2: THE BUILD (mTOR & Cognitive Peak Focus)

Goal: Maximize neurogenesis (BDNF), increase bone density, build lean muscle mass (a primary longevity organ), and optimize hormones.

1. Dietary Protocol: Targeted Ketogenic Diet (TKD) & Protein Overfeeding

• Schedule: Widen eating window to 14:10 to accommodate more protein.
• Macros: Shift to 40% Protein, 40% Fat, 20% Carbs.
• Rule: Consume 1g of high-quality protein per pound of target body weight daily.
• Targeted Carbs: Consume 20-30g of highly glycemic carbs (e.g., dextrose or raw honey) 30 minutes before heavy lifting to fuel explosive output without breaking overall fat adaptation.

2. Supplement Stack (Month 2)

• Pause Senolytics and Spermidine.
• Anabolic/Physical: Creatine Monohydrate (5g/day), Essential Amino Acids (EAAs) intra-workout, Urolithin A (500mg) to upgrade mitochondrial quality (mitophagy) during muscle building.
• Cognitive/Nootropic Stack (Cycle: 5 days on, 2 days off):
  • Alpha-GPC (300mg) + Uridine Monophosphate (250mg) for dopamine/acetylcholine synthesis.
  • Lion’s Mane Mushroom (Dual-extracted, 1000mg) for NGF and BDNF.
  • L-Tyrosine (500mg) pre-workout or pre-deep work.

3. Training: VO2 Max & Hypertrophy

• Cardio (VO2 Max): 2 days/week of Norwegian 4x4 Protocol. 4 minutes at 85-95% max heart rate, followed by 3 minutes active recovery. Repeat 4 times. VO2 Max is the single highest predictor of lifespan.
• Strength: 4 days/week (Upper/Lower split). Heavy progressive overload. 4-6 rep range. Focus on Grip Strength (Farmer's walks) and Leg Strength, both highly correlated with longevity.

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MONTH 3: INTEGRATION & RESILIENCE (The Balance)

Goal: Balance mTOR and AMPK, master autonomic nervous system control, and lock in physical adaptations.

1. Dietary Protocol: Fasting Mimicking Diet (FMD) & Mediterranean

• Week 1: Execute a 5-Day Fasting Mimicking Diet (Prolon, or DIY: 800-1100 calories/day, low protein, low carb, high fat). This shrinks organs slightly and stimulates massive stem cell release upon refeeding.
• Weeks 2-4: Transition to a whole-food Mediterranean biohacker diet. Focus on EVOO, wild-caught smash fish (Salmon, Mackerel, Anchovies, Sardines, Herring), and diverse polyphenols.

2. Supplement Stack (Month 3)

• Stress & Cortisol Modulation: Ashwagandha KSM-66 (300mg - cycle 2 weeks on/1 week off), Rhodiola Rosea (200mg morning).
• Glycemic Control: Dihydroberberine (100mg) or Berberine (500mg) taken 20 minutes before the largest carbohydrate meal to mimic the glucose-lowering effects of Metformin without blunting exercise adaptations.
• Continue: NAD+ boosters, Omega-3s, Vitamin D/K2, Magnesium.

3. Training & Recovery: Functional Longevity

• Training: 3 days Strength (maintenance), 2 days Zone 2, 1 day VO2 Max.
• Mobility: Incorporate 2 days of Kinstretch or Functional Range Conditioning (FRC) to bulletproof joints.

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DAILY BIOHACKING PROTOCOLS (Applied All 3 Months)

The Morning Routine (Circadian Alignment)

1. Light: 10-15 minutes of direct sunlight in your eyes within 30 minutes of waking (sets the circadian clock, boosts morning cortisol peak).
2. Hydration: 32oz filtered water + high-quality electrolytes (e.g., LMNT) + 1g Taurine.
3. Temperature: 3-minute cold plunge (39°F-45°F) or cold shower. Note: Do NOT do this immediately after strength training in Month 2, as cold blunts mTOR and muscle hypertrophy.

Work/Cognitive Blocks (Stress Resilience & Neurofeedback)

1. HRV Training: 10 minutes daily using the HeartMath Inner Balance sensor. Practice resonance frequency breathing (usually 5.5 to 6 breaths per minute) to maximize Heart Rate Variability and vagal tone.
2. Neurofeedback: 15 minutes 3x/week using a Muse 2 Headband. Train to increase Alpha brainwaves for relaxed, flow-state focus, reducing beta-wave anxiety.
3. Environmental: Use a red-light therapy panel (Joovv or PlatinumLED) for 10 minutes during morning work for mitochondrial cytochrome C oxidase stimulation.

The Evening Routine (Sleep Architecture Optimization)

1. Light Hygiene: Wear blue-light blocking glasses (e.g., Ra Optics, TrueDark) 2 hours before bed. Dim all overhead lights.
2. Thermal Regulation: Use an Eight Sleep pod or Chilipad. Set to cool down to 60-65°F during the first half of the night to maximize Deep Sleep, slightly warming during the second half for REM.
3. Brain Dump & Tape: Mouth taping (SomniFix or 3M micropore tape) to force nasal breathing, reducing sleep apnea micro-arousals and increasing nitric oxide production.

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END OF MONTH 3: RE-TEST & ITERATE

On Day 90, repeat the Day 0 blood panel and biological age test.

• Compare your ApoB and hsCRP (inflammation should be near zero).
• Check CGM data to ensure improved glucose clearance.
• Check Oura/Whoop data for an upward trend in baseline HRV and lowered resting heart rate.

Based on the data, adjust the protocol. The ultimate biohack is realizing that the perfect protocol is constantly evolving based on what your biometric data tells you.