Disclaimer: This protocol is for informational and educational purposes only. It is not medical advice. Always consult with a qualified physician before starting any new diet, supplement regimen, exercise program, or biohacking intervention, especially those involving pharmacological compounds or extreme fasting.

---

The "Titan Protocol": 3-Month Longevity & Peak Performance Optimization

This plan is designed to systematically upregulate longevity pathways (AMPK, mTOR inhibition, Autophagy) while maximizing physical output and cognitive throughput. It relies on a phased approach: Reset, Build, and Optimize.

---

Phase 0: The Data Infrastructure (Weeks -1 to 0)

Before starting, you must establish baselines. Without data, you are just guessing.

1. The Wearable Stack (Continuous Monitoring)

• Oura Ring or Ultrahuman Ring: For Sleep efficiency, HRV (Heart Rate Variability), and Readiness.
• Continuous Glucose Monitor (CGM) (e.g., Levels, Dexcom): Essential for understanding your personal metabolic response to food.
• Garmin/Coros Watch: For tracking training load (VO2 Max) and ECG.

2. The Bloodwork (Baseline) Order a comprehensive panel (e.g., Function Health or Marek Health). Look for:

• Metabolic: HbA1c, Fasting Insulin, Homocysteine, Triglycerides/HDL ratio.
• Hormonal: Testosterone (Free/Total), DHEA-S, Cortisol (diurnal).
• Inflammatory: hs-CRP, Omega-3 Index, Vitamin D.
• Longevity: NAD+ levels (if available), Telomere length (optional).

---

Phase 1: The Metabolic Reset (Month 1)

Goal: Eliminate inflammation, improve mitochondrial efficiency, and establish metabolic flexibility (ability to burn fat and glucose equally well).

1. Dietary Protocol: Ketogenic-Cyclical

• Weeks 1-2 (Strict Keto): Target <20g net carbs/day. Focus on high healthy fats (avocado, EVOO, MCT), moderate protein (1.6g-2g per kg lean body mass), and low carbs.
• Weeks 3-4 (Targeted Ketogenic): Introduce carbohydrates only around the heaviest workout window (post-workout). 25-50g of glucose (dextrose or rice) to replenish glycogen without spiking insulin excessively.
• Elimination: Remove all seed oils (soybean, canola), processed sugars, and alcohol.

2. Fasting Regimen

• Daily: 16:8 (16 hours fasting, 8 hours eating). Stop eating by 8:00 PM.
• Weekly: One 24-hour fast (dinner to dinner) in Week 2 and Week 4 to boost autophagy.

3. Exercise: Zone 2 & Foundation

• Focus: Aerobic base building.
• Protocol: 3x/week Zone 2 Cardio (45-60 mins). Zone 2 is defined as "conversational pace"—you can speak in full sentences but feel slightly breathless. This builds mitochondrial density.
• Strength: 2x/week Full Body hypertrophy (3 sets of 10-12 reps, moderate weight).
• Steps: Minimum 8,000 steps daily.

4. Supplement Stack (Daily)

• Morning (Fastened):
  • Creatine Monohydrate: 5g (Cognitive & muscle retention).
  • Lion's Mane Mushroom: 500mg (NGF production for brain health).
  • Spirulina/Chlorella: 5g (Heavy metal binding).
• With Food:
  • Vitamin D3 + K2: 5,000 IU D3 / 100mcg K2.
  • Omega-3 (High DHA): 2g (Brain health).
  • Magnesium Glycinate: 400mg (Sleep/Muscle relaxation).
• Night:
  • L-Theanine: 200mg (Relaxation).
  • Apigenin: 50mg (GABA modulation).

---

Phase 2: Peak Performance & Hypertrophy (Month 2)

Goal: Maximize physical output, cognitive drive, and anabolic signaling. We introduce "hormetic stressors."

1. Dietary Protocol: Protein-Pacing & Nutrient Timing

• Macros: Increase protein to 1.8g-2.2g per kg LBM. Protein is the primary driver of longevity (sarcopenia prevention).
• Carb Cycling:
  • Low Carb Days (Mon, Tue, Thu, Fri): <30g carbs.
  • High Carb Days (Wed, Sat): 150-200g clean carbs (sweet potato, white rice) post-workout to spike mTOR for growth.

2. Fasting Regimen

• Daily: 14:10 (Shorter window to support higher training volume).
• Weekly: No 24-hour fasts. We need fuel for performance.

3. Exercise: VO2 Max & Strength

• VO2 Max: 1x/week. The "Norwegian 4x4" Protocol: Warm up, then 4 minutes of hard effort (90-95% max HR) followed by 3 minutes active rest. Repeat 4 times.
• Strength: 3x/week. Split (Push/Pull/Legs). Focus on heavy compound lifts (Deadlift, Squat, Bench) in the 5-8 rep range.
• Rucking: 1x/week (Weekend). 45-60 mins with weighted vest (10-20lbs). Low impact, high metabolic demand.

4. Supplement Stack (Additions)

• Pre-Workout:
  • Citrulline Malate: 6-8g (Blood flow).
  • Beta-Alanine: 3.2g (Buffer acid—causes tingles).
• Longevity/Cognitive:
  • Spermidine: 1mg daily (Autophagy inducer).
  • Urolithin A: 500mg (Mitophagy—mitochondrial recycling).
• Stress Resilience:
  • Rhodiola Rosea: 300mg pre-workout or morning (Adaptogen).

5. Advanced Stress Resilience: HRV Training

• Use the Elite HRV or Oura app.
• Practice: 10 minutes of "Coherent Breathing" daily. Inhale for 5.5 seconds, Exhale for 5.5 seconds.
• Goal: Increase HRV baseline (parasympathetic tone).

---

Phase 3: Deep Cellular Repair & Cognitive Optimization (Month 3)

Goal: The "Deep Clean." Aggressively targeting senescent cells ("zombie cells") and DNA repair.

1. Dietary Protocol: The Fasting-Mimicking Diet (FMD)

• Weeks 1 & 3: Normal high-protein diet.
• Week 2 (The Deep Dive): 5-day ProLon Fasting Mimicking Diet or homemade version.
  • Calories: ~1,100 Day 1, ~800 Days 2-5.
  • Macros: High Fat (approx 11%), Low Protein (approx 9%), Low Carb (approx 44%).
  • Result: Massive stem cell regeneration and lowered IGF-1.
• Week 4: Return to Ketogenic diet.

2. Fasting Regimen

• Daily: Back to 16:8 or 18:6 (Time Restricted Feeding).
• Circadian Fasting: Stop eating 3 hours before bed.

3. Exercise: Mobility & Blood Flow

• Focus: Recovery and vascular health.
• Protocol:
  • Zone 2: 2x/week (30 mins).
  • Strength: 2x/week (Maintenance, 2 sets of 15 reps, lighter weight).
  • Nasal Breathing Only: Restrict breathing during all cardio to increase CO2 tolerance and nitric oxide production.

4. Supplement Stack (The "Senolytic" Phase)

• Note: These are powerful compounds. Cycle carefully.
• Quercetin: 500mg + Theaflavins: 300mg (Senolytics—induce death of zombie cells). Take for 3 days consecutively, then stop.
• Fisetin: 500mg (Alternate days during Week 2).
• NMN (Nicotinamide Mononucleotide): 500mg-1g daily (NAD+ precursor).
• PQQ (Pyrroloquinoline Quinone): 20mg (Mitochondrial biogenesis).

5. Cognitive Neurofeedback

• Tool: 20Hz Binaural Beats or an app like Muse for meditation.
• Protocol: 20 minutes of "Deep Work" immediately following a cold plunge (see below).

---

The Daily "Biohacker" Routine (Sample Day)

06:00 AM: Wake Up

• Action: No snooze. Get natural sunlight exposure in eyes immediately (sets circadian rhythm).
• Hydration: 500ml water with Sea Salt (sodium/potassium) and Lemon Juice.

06:30 AM: Movement & Cold

• Exercise: 30 min Zone 2 Cardio (Rucking or Cycling) OR 45 min Heavy Lifting (depending on phase).
• Cold Plunge: 3 minutes at 50°F (10°C) immediately post-exercise.
  • Why: Dopamine reset (increases dopamine receptors by 250%), cold shock protein activation.

08:00 AM: Work Block 1 (Deep Work)

• Supplements: Creatine, Lion's Mane, Caffeine (200mg) + L-Theanine (200mg).
• Tech: Turn off notifications. Focus on highest cognitive load task.

12:00 PM: Break & Fuel

• Meal: Largest meal of the day. High protein, healthy fats, veggies.
• Post-Meal: 15 min walk (glucose disposal).

01:00 PM: Work Block 2

• Administrative tasks/Meetings.

04:00 PM: Physiological Reset

• Supplements: Magnesium, Omega-3.
• Activity: 5 minutes Box Breathing (Inhale 4s, Hold 4s, Exhale 4s, Hold 4s) or using a HeartMath device to synchronize HRV.

06:00 PM: Last Meal

• Diet: Lean protein and fibrous vegetables. Minimal carbs to prevent glucose spike before sleep.

08:00 PM: Digital Sunset

• Action: Turn off overhead lights. Use blue-light blocking glasses.
• Environment: Keep room cool (65°F-68°F).

09:30 PM: Sleep Hygiene

• Supplements: Apigenin, Glycine (3g), or low-dose Melatonin (0.5mg) if needed.
• Action: Read fiction (no screens). 10:00 PM Sleep target.

---

Glossary of Advanced Concepts

• Hormesis: The biological phenomenon where a beneficial effect results from the exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses (e.g., Exercise, Heat Sauna, Cold Plunge, Fasting).
• Senolytics: A class of drugs that selectively induce death of senescent cells (old cells that stop dividing but don't die, secreting inflammatory factors).
• Mitophagy: The selective degradation of mitochondria by autophagy. It is the cellular cleanup of "bad" mitochondria.
• VO2 Max: The maximum amount of oxygen your body can utilize during exercise. It is the single strongest predictor of all-cause mortality.

Expected Outcomes

• Month 1: Weight loss (mostly water), mental clarity stabilization, improved sleep score.
• Month 2: Increased muscle definition, higher VO2 max, elevated libido/energy.
• Month 3: Deep sense of well-being, improved biomarkers (HbA1c, fasting insulin), enhanced cognitive resilience.

Final Note: Biohacking is a game of inches. Track everything. If your HRV drops for 3 consecutive days, back off the training and increase sleep. The data drives the decisions.