Advanced Longevity Plan (Biohacker)

The "Chronos Protocol": A 3-Month Biohacking Longevity Plan

Disclaimer: This plan is ambitious and requires diligent tracking, self-awareness, and potentially consultation with healthcare professionals. It's geared towards individuals already familiar with biohacking principles and comfortable with self-experimentation. This is not medical advice. Always consult your doctor before starting any new health regimen.

Core Philosophy: This plan focuses on maximizing mitochondrial function, reducing inflammation, optimizing cellular repair, and bolstering cognitive resilience – the pillars of longevity. It uses a phased approach, escalating intensity over the 3 months.

I. Phase Breakdown (4 Weeks Each)

• Phase 1: Foundation (Weeks 1-4) - Focus: Inflammation Reduction & Baseline Optimization. Establishes dietary habits, sleep hygiene, and basic supplementation. Focus on gut health and mitochondrial support.
• Phase 2: Amplification (Weeks 5-8) - Focus: Mitochondrial Boost & Autophagy. Introduces more advanced fasting protocols, targeted supplementation for cellular repair, and increased exercise intensity.
• Phase 3: Integration (Weeks 9-12) - Focus: Cognitive Enhancement & Resilience. Incorporates neurofeedback concepts, advanced HRV training, and personalized cognitive protocols. Refines protocols based on data analysis.

II. Detailed Protocol Components

A. Dietary Protocol: Cyclical Ketogenic with Targeted Carb Refeeds (CKR)

• Core Principle: Maintain metabolic flexibility and leverage the benefits of ketosis alongside strategic carb refeeds for glycogen replenishment and performance.
• Macronutrient Ratios:
  • Phase 1: 70% Fat, 20% Protein, 10% Net Carbs (under 50g/day)
  • Phase 2: 75% Fat, 20% Protein, 5% Net Carbs (under 30g/day)
  • Phase 3: 65% Fat, 25% Protein, 10% Net Carbs (40-60g/day with strategically timed refeeds)
• Carb Refeeds (Phase 3): 1-2x/week, post-intense workout. Focus on complex carbohydrates (sweet potatoes, quinoa, blueberries).
• Food Choices: Prioritize whole, unprocessed foods. Focus on:
  • Healthy Fats: Avocado, MCT oil, olive oil, nuts/seeds, fatty fish (salmon, mackerel)
  • Protein: Grass-fed beef, pasture-raised poultry, wild-caught fish, eggs.
  • Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, asparagus.
• Hydration: Minimum 3L of filtered water daily. Add electrolytes (sodium, potassium, magnesium).

B. Supplement Stack (Cycling & Dosages – Adjust based on individual response)

Supplement	Phase 1 (Weeks 1-4)	Phase 2 (Weeks 5-8)	Phase 3 (Weeks 9-12)	Notes
NMN	250mg/day	500mg/day	750mg/day	NAD+ precursor, cycle 8 weeks on/4 weeks off
Resveratrol	100mg/day	200mg/day	300mg/day	Synergistic with NMN, antioxidant
Creatine Monohydrate	5g/day	5g/day	5g/day	Strength & cognitive benefit
Magnesium Threonate	200mg/night	400mg/night	400mg/night	Cognitive function & sleep
Vitamin D3/K2	5000 IU/day + 100mcg	5000 IU/day + 100mcg	5000 IU/day + 100mcg	Immune & bone health
Omega-3 (EPA/DHA)	2g/day	3g/day	4g/day	Anti-inflammatory, brain health
Curcumin (w/ Piperine)	500mg/day	750mg/day	1000mg/day	Powerful anti-inflammatory
PQQ	20mg/day	40mg/day	40mg/day	Mitochondrial biogenesis
Alpha-GPC	-	300mg/day	600mg/day	Cognitive enhancer, choline source
Lion's Mane	-	500mg/day	1000mg/day	Neurotrophic, cognitive support

C. Exercise Protocol

• Wearable Tracking: Oura Ring, WHOOP, or similar for sleep, HRV, and activity tracking.
• Phase 1: Establishment (4x/week)
  • Strength Training (2x): Full-body circuits – Squats, Push-ups, Rows, Lunges (3 sets of 10-12 reps)
  • Low-Intensity Steady State (LISS) Cardio (2x): 30-45 min brisk walking, cycling, or swimming.
• Phase 2: Intensification (5x/week)
  • Strength Training (3x): Split routine (Upper/Lower/Full Body) – Increase weight/resistance, 3-4 sets of 8-10 reps.
  • High-Intensity Interval Training (HIIT) (1x): 20/30 sec sprint/rest x 10-12 rounds.
  • LISS Cardio (1x): 45-60 min.
• Phase 3: Optimization (6x/week)
  • Strength Training (3x): Progressive overload, focus on compound movements. Introduce periodization (varying rep ranges and intensities).
  • HIIT (2x): Varied protocols – Tabata, EMOM.
  • Active Recovery (1x): Yoga, stretching, foam rolling.

D. Fasting & Circadian Rhythm Optimization

• Phase 1: 16/8 Intermittent Fasting (16 hours fasting, 8-hour eating window). Prioritize eating earlier in the day.
• Phase 2: 24-hour fast 1-2 times per week. Monitor energy levels carefully. Consider extended water fasting (36-48 hours) under medical supervision.
• Phase 3: Time-Restricted Eating (TRE) – 6-hour eating window. Explore OMAD (One Meal A Day) 1-2 times per week, carefully monitoring response.
• Circadian Rhythm:
  • Morning Sunlight: 15-30 minutes of sunlight exposure within the first hour of waking.
  • Blue Light Blocking: Wear blue light blocking glasses 2-3 hours before bed.
  • Consistent Sleep Schedule: Aim for 7-9 hours of sleep per night.

E. Stress Resilience & Cognitive Enhancement

• Heart Rate Variability (HRV) Training (All Phases): Use HRV biofeedback apps (e.g., Elite HRV, HeartMath) to guide breathing exercises and optimize nervous system regulation. Focus on increasing HRV.
• Meditation & Mindfulness (All Phases): Daily practice (10-20 minutes) using apps like Headspace or Calm.
• Neurofeedback (Phase 3): Explore neurofeedback sessions to train brainwave activity for improved focus, emotional regulation, and sleep. (Requires professional guidance).
• Cognitive Training (Phase 3): Use brain training apps (e.g., Lumosity, Elevate) or engage in challenging mental activities like learning a new language or instrument.
• Cold Exposure (All Phases): Cold showers (gradually increase duration) or ice baths (1-3 times/week) for stress adaptation and metabolic boost.
• Sauna (All Phases): Infrared or traditional sauna sessions (2-3 times/week) for detoxification and heat shock protein production.

III. Tracking & Personalization

• Regular Blood Tests: Comprehensive metabolic panel, lipid panel, inflammatory markers (CRP, homocysteine), vitamin/mineral levels, hormone panel. (Every 4 weeks)
• Gut Microbiome Analysis: Identify gut imbalances and adjust diet/supplementation accordingly. (Baseline & Week 8)
• Sleep Tracking: Analyze sleep stages, duration, and quality using wearable devices.
• Cognitive Performance Tracking: Use online cognitive tests to monitor changes in memory, attention, and processing speed.
• Subjective Well-being: Keep a daily journal to track energy levels, mood, and overall well-being.

IV. Important Considerations

• Individualization: This plan is a template. Adjust dosages, exercises, and fasting protocols based on your individual response and data.
• Professional Guidance: Consult with a healthcare professional before starting this plan, especially if you have any underlying health conditions.
• Listen to Your Body: Pay attention to how you feel and adjust the plan accordingly. Don't push yourself too hard.
• Sustainability: Focus on creating habits that you can maintain long-term.

This "Chronos Protocol" is a demanding but potentially highly rewarding roadmap for optimizing longevity and performance. It requires commitment, discipline, and a willingness to experiment. By meticulously tracking your progress and making adjustments based on data and your body's feedback, you can unlock a healthier, longer, and more fulfilling life.