Advanced Longevity Plan (Biohacker)

This comprehensive 3-month protocol is designed for the advanced biohacker. It integrates synergistic systems: metabolic flexibility, hormetic stress, cognitive enhancement, and recovery optimization.

Disclaimer: This plan is for informational purposes only and does not constitute medical advice. Always consult with a physician before starting new supplements or rigorous exercise protocols.

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The Infrastructure: Wearables & Data

To biohack effectively, you must quantify. You will need:

• Continuous Glucose Monitor (CGM): (e.g., Abbott Libre or Levels) to track glycemic variability.
• HRV Tracker: (e.g., Oura Ring or WHOOP) for recovery and nervous system readiness.
• Sleep Tracker: (Oura or Eight Sleep) for deep/REM sleep latency.
• Biomarker Baseline: Get blood work done before starting (Lipid panel, HbA1c, CRP, Testosterone/Estrogen, Vitamin D, IGF-1).

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Month 1: Metabolic Flexibility & Inflammation Reset

Goal: Switch from glucose to fat burning, lower baseline inflammation, and establish sleep architecture.

Dietary Protocol: Ketoflex 12/12

• Framework: A modified ketogenic diet (approx. 70% Fat, 20% Protein, 10% Carbs) with an emphasis on nutrient density.
• Feeding Window: 12 hours eating / 12 hours fasting (gradually moving to 14/10 by week 4).
• Foods:
  • Fats: MCT oil, Avocado, EVOO, Grass-fed butter.
  • Protein: Wild-caught salmon, Grass-fed beef, Organ meats (liver capsules or fresh) 2x/week.
  • Excluded: Grains, processed sugar, vegetable oils (canola, soybean).

Supplement Stack (Month 1)

• Morning (With Fat):
  • Vitamin D3/K2: 5,000 IU / 100mcg (Immune & hormonal base).
  • Omega-3 (High DHA/EPA): 2g (Neuro-inflammation).
  • Magnesium L-Threonate: 1g (Brain bioavailability).
• Pre-Bed:
  • Glycine: 3g (Sleep quality/thermoregulation).
  • Magnesium Bisglycinate: 400mg (Relaxation).

Exercise Protocol: Aerobic Base Building

• Zone 2 Training: 3x per week, 45 mins. (Maintain a conversational pace; roughly 60-70% max HR). This builds mitochondrial efficiency.
• Mobility: Daily 10 mins (Functional Range Conditioning).

Stress Resilience: HRV Tuning

• Technique: 10 mins of "Box Breathing" (4-4-4-4) upon waking to shift the nervous system into parasympathetic mode before checking phones.

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Month 2: Hormesis & Cognitive Enhancement

Goal: Induce controlled stress (fasting/exercise) to upregulate resilience pathways (Nrf2, BDNF) and introduce nootropics.

Dietary Protocol: Deep Ketosis & Fasting

• Feeding Window: 16:8 Intermittent Fasting (skip breakfast).
• The 3-Day Fast: In Week 2, perform a 72-hour water fast (electrolytes only). This triggers autophagy (cellular cleanup) and immune system reset.
• Refeed: Break the fast with bone broth and light proteins, avoiding carbs initially to prevent refeeding syndrome.

Supplement Stack (Month 2)

• Morning:
  • NMN (Sublingual): 500mg – 1g (NAD+ precursor for energy/sirtuin activation).
  • Resveratrol: 1g (Synergistic with NMN for longevity pathways).
  • Creatine Monohydrate: 5g (Cognitive & muscular power).
• Cognitive Stack (Cycled 5 days on, 2 days off):
  • Lion’s Mane Mushroom (8:1 Extract): 1g (NGF stimulation).
  • Alpha-GPC: 300mg (Acetylcholine precursor).
  • Bacopa Monnieri: 300mg (Memory consolidation).
• Pre-Bed:
  • Apigenin: 50mg (Promotes calmness/GABAergic effect).

Exercise Protocol: HIIT & Hypertrophy

• Strength: 3x per week. Compound lifts (Deadlift, Squat, Bench). 5 sets of 5 reps. Focus on mechanical tension.
• HIIT: 1x per week. "Norwegian 4x4" Protocol (4 mins at 90% max HR, 3 mins active recovery, repeated 4 times). Maximum VO2 max gains.

Advanced Recovery: Thermal Stress

• Sauna: 3x week, 20 mins at 175°F+ post-workout. Induces Heat Shock Proteins (repair protein folding).
• Cold Exposure: End showers with 30-60 seconds cold. Increases dopamine and brown fat activation.

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Month 3: Longevity Maintenance & Peak Performance

Goal: Integrate advanced peptides/senolytics, periodize training for peak output, and solidify habits.

Dietary Protocol: Carb Cycling

• Strategy: Keto baseline, but add "Targeted Ketogenic Diet" (TKD). Consume 25-50g clean carbs (berries, sweet potato) immediately pre-workout to fuel high-intensity output without spiking insulin the rest of the day.
• Protein Pulsing: High protein days (2g/kg body weight) on training days; moderate protein (1g/kg) on rest days to stimulate mTOR selectively.

Supplement Stack (Month 3)

• Senolytics (Week 1 only):
  • Fisetin: 20mg/kg body weight (take for 2 consecutive days). Kills senescent "zombie" cells.
  • Note: Do not take Fisetin continuously.
• Morning:
  • Spermidine: 10mg (Autophagy induction).
  • PQQ: 20mg (Mitochondrial biogenesis).
• Pre-Bed:
  • Tryptophan: 500mg (If sleep latency issues persist).
  • Note: Cycle off Nootropics for 1 week this month to prevent tolerance.

Exercise Protocol: Power & Flow

• Power: 2x week. Plyometrics and Kettlebells. Explosive movements.
• Endurance: 1x week. Long, slow distance (Zone 2) for 90+ mins.
• Recovery: Deep tissue massage or foam rolling daily.

Stress Resilience: Neurofeedback Concepts

• Technique: Use a Muse headband or similar EEG device for 10 mins daily. Practice maintaining "Calm" brainwaves (Alpha/Theta). This increases cortical thickness and emotional regulation.

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The Daily "Peak State" Routine (Consolidated)

06:00 | Wake & Hydrate

• 500ml water with Pink Himalayan Salt (electrolytes) + Lemon.
• No caffeine for 90 mins to allow natural cortisol spike to clear adenosine.

07:00 | Light & Movement

• 10 mins morning sunlight (retina signaling) or SAD lamp (10,000 lux).
• 5 mins mobility flow.

08:00 | Deep Work Block (Fasted)

• Supplements: NMN, Resveratrol, Lion’s Mane, Alpha-GPC.
• 90 mins focused work. Binaural beats (40Hz) for focus.

10:00 | Caffeine & Training

• Black Coffee / Green Tea.
• Training: Alternating Strength/HIIT/Zone 2 based on the month.

11:30 | Cold Plunge / Shower

• 3 minutes cold immersion. HRV tracking during immersion.

12:00 | Feeding Window Opens (Meal 1)

• High fat/moderate protein. E.g., Salmon salad with MCT oil dressing.
• Supplements: Vitamin D, Omega-3, Magnesium, Creatine.

16:00 | Cognitive Maintenance

• If needed: L-Theanine (200mg) to smooth out any residual caffeine.

20:00 | Last Meal (Meal 2)

• High protein, moderate fat, low carb.
• Supplements: Glycine, Magnesium Bisglycinate, Apigenin.

21:00 | Light Blocking

• Blue light blocking glasses (Orange/Red lens).
• Sauna session (if scheduled) or reading (physical book only).

22:00 | Sleep Protocol

• Bedroom temp: 65°F - 68°F.
• Blackout curtains + White noise.

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Success Metrics

You will know the plan is working if by the end of Month 3:

1. HRV: Your resting HRV has increased by 10-15% (sign of increased parasympathetic tone).
2. Glucose: Fasting glucose is consistently < 85 mg/dL with minimal variability after meals.
3. Sleep: Deep sleep > 1.5 hours/night; REM > 1.5 hours/night.
4. Subjective: Waking up without an alarm, consistent energy throughout the day (no afternoon crash), and improved mental clarity.