Certainly! Below is a comprehensive, cutting-edge 3-month longevity and performance optimization plan tailored for a dedicated biohacker. It integrates advanced supplement stacks, personalized dietary protocols, state-of-the-art wearable tracking, tailored exercise regimens, and stress resilience techniques. The plan is highly detailed and structured for actionable implementation.

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3-Month Longevity & Performance Biohacking Plan

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OVERVIEW

Domain	Focus Area	Strategy Highlights
Supplements	Mitochondrial support, nootropics, senolytics	Timed, cycled, evidence-backed stacks
Diet	Cyclical ketogenic + fasting	Targeted macronutrient cycling, circadian eating
Exercise	Strength, HIIT, recovery	Personalized, periodized, with mobility & regeneration
Wearables & Tracking	Biometric + cognitive	HRV, sleep, glucose, neurofeedback
Stress Resilience	HRV biofeedback, breathwork, neurofeedback	Multi-modal stress modulation, resilience training

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MONTHLY STRUCTURE

Month	Focus	Key Adjustments
Month 1	Baseline & Adaptation	Establish routines, baseline tracking
Month 2	Intensification & Optimization	Increase intensity, advanced neurofeedback
Month 3	Peak Performance & Recovery	Deloading, advanced senolytics, deep regeneration

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DETAILED PLAN

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1. Supplements

Overview

• Use evidence-backed supplements to target mitochondrial efficiency, inflammation, senescence, neuroprotection, and cognitive enhancement.
• Cycle certain compounds to prevent tolerance and maintain efficacy.

Daily Stack (AM)

Supplement	Dosage	Purpose	Notes
Nicotinamide Riboside (NR)	300 mg	NAD+ precursor, mitochondrial support	Split dose if sensitive
Urolithin A	500 mg	Mitophagy inducer, mitochondrial health	Cycle 5 days on, 2 off
Omega-3 (EPA/DHA)	2 g (combined)	Anti-inflammatory, cognitive support	High-quality triglyceride form
L-Theanine + Caffeine	100 mg + 50 mg	Cognitive focus, synergy	Avoid caffeine after 2 pm
Bacopa Monnieri (standardized to 50% bacosides)	300 mg	Nootropic, neuroprotection	8-week continuous, then 2-week break

Daily Stack (PM)

Supplement	Dosage	Purpose	Notes
Magnesium Threonate	144 mg elemental Mg	Cognitive support, sleep quality	Take 1 hour before bed
Resveratrol	250 mg	Senolytic, SIRT1 activation	Take with fat-containing meal
Curcumin (Meriva or BCM-95)	500 mg	Anti-inflammatory, neuroprotection	Take with black pepper extract
Ashwagandha KSM-66	300 mg	Stress resilience, adaptogen	Cycle 6 days on, 1 off

Weekly / Cyclic Additions

Supplement	Protocol	Purpose	Notes
Fisetin	100 mg/day for 5 days monthly	Senolytic to clear senescent cells	Best done day 1-5 each month
PQQ + CoQ10	PQQ 20 mg + CoQ10 200 mg daily for 2 weeks/month	Mitochondrial biogenesis enhancer	Cycle during weeks 2 and 3
Lion’s Mane Mushroom	500 mg twice a day for 4 weeks, then 2 weeks off	Neurogenesis, cognitive enhancement	Use during Month 2 and 3

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2. Dietary Protocol

Base Diet: Cyclical Ketogenic + Time-Restricted Feeding (TRF)

Phase	Description	Macronutrients	Timing
Baseline (Month 1)	Strict Ketogenic (70% fat, 20% protein, 10% carb)	~20-30g net carbs daily	16:8 fasting (eating window 12pm-8pm)
Optimization (Month 2)	Ketogenic + Carb Cycling (1-2 high carb days/week)	High fat/low carb most days; 150-200g carbs on cycling days	18:6 fasting (eating window 12pm-6pm)
Peak (Month 3)	Extended Fasting + Carb Cycling	24-36 hour fast weekly + controlled carb refeeding	1x 36-hour fast/week + 1-2 carb days

Key Dietary Elements

• Micronutrient Dense: Include organ meats (liver 1x/week), wild fatty fish, leafy greens, cruciferous vegetables.
• Intermittent Fasting: Start daily with black coffee / green tea.
• Electrolyte Optimization: Supplement with Na, K, Mg during fasting.
• Exogenous Ketones (optional): Beta-hydroxybutyrate salts before workouts or cognitive tasks.

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3. Wearable Tracking & Biometrics

Devices Recommended

Device	Metrics	Use Case
Oura Ring Gen3/4	HRV, sleep staging, body temp, respiratory rate	Recovery, circadian rhythm
Continuous Glucose Monitor (CGM)	Glucose variability, post-prandial spikes	Dietary optimization
WHOOP Strap	HRV, strain, sleep quality	Exercise load management
Muse S Headband	EEG brainwave monitoring, neurofeedback	Meditation, cognitive training

Key Metrics to Monitor

• HRV (Root Mean Square of Successive Differences - RMSSD): Aim for increasing baseline trends.
• Sleep Efficiency & REM %: Target >85% efficiency; REM ~20-25%.
• Glucose Stability: Keep post-meal glucose <140 mg/dL, minimal spikes.
• Strain vs Recovery Balance: WHOOP score 3-5 moderate strain with full recovery.
• Cognitive EEG: Alpha wave increase during meditation sessions.

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4. Exercise Protocol

Weekly Schedule (Example)

Day	Focus	Details	Duration / Intensity
Monday	Strength Training	Compound lifts (Squat, Deadlift, Press)	60 min, 75-85% 1RM, 4 sets
Tuesday	HIIT + Mobility	30s sprints x 8-10 + dynamic stretching	30 min total
Wednesday	Active Recovery + Yoga	Mobility drills + restorative yoga	45 min
Thursday	Strength Training	Accessory lifts + explosive movements	60 min, moderate intensity
Friday	HIIT + Neurofeedback	HIIT + Muse-guided meditation post-workout	40 min
Saturday	Endurance Low-Intensity	Fasted Zone 2 cardio (cycling, walking)	60-90 min
Sunday	Rest + Fascia Release	Foam rolling, stretching, cold immersion	30 min

Notes

• Progressive Overload: Increase weights by 2.5-5% weekly.
• Warm-up: 10 min dynamic mobility before training.
• Cold Exposure: 2-3x/week (cold showers or ice baths 3-5 min).
• Sleep Priority: No intense exercise within 3 hours of bedtime.

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5. Stress Resilience & Cognitive Training

Daily Routine (20-30 min)

Technique	Protocol	Tools / Notes
HRV Biofeedback	10 min morning session	Use Elite HRV or Inner Balance apps
Breathwork (Wim Hof or Box Breathing)	5-10 min post-exercise or mid-day	4:4:4:4 box breathing or 3 rounds Wim Hof breathing
Neurofeedback	15 min session, 3x/week	Muse S or EEG-based systems
Mindfulness Meditation	10-15 min evening session	Guided apps (Headspace, Calm)
Evening Wind-Down	Avoid screens 1 hour before bed	Blue light blockers, reading

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6. Sleep Optimization

• Sleep window: Consistent 7-8 hours, ideally 10:30 pm – 6:30 am.
• Environment: 65°F, pitch dark, white noise machine if needed.
• Supplements: Magnesium Threonate PM stack, low-dose melatonin (0.3-0.5 mg occasionally).
• Pre-sleep routine: 30 min of low-light reading or meditation.

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SUMMARY TIMELINE

Week	Focus	Adjustments / Highlights
1-2	Baseline measurement, strict keto, start supplements	Establish biometrics, baseline exercise intensity
3-4	Increase fasting window, add HIIT, continue supplements	Introduce HRV biofeedback, begin neurofeedback
5-6	Carb cycling, increase exercise intensity, add PQQ/CoQ10	Monitor glucose variability, optimize strain/recovery
7-8	Add senolytics (Fisetin), extend fasting (up to 36h)	Peak cognitive training, advanced neurofeedback
9-10	Deload exercise, focus on recovery, sauna/heat therapy	Focus on sleep and deep regeneration
11-12	Maintain supplements, optimize diet, final biometrics	Review performance data, plan next cycle improvements

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ADDITIONAL NOTES

• Medical clearance is recommended before starting fasting and supplement protocols.
• Lab testing (CBC, metabolic panel, vitamin levels, inflammatory markers) at baseline and end of Month 3.
• Personalization: Adjust macros, supplements, and exercise intensity based on wearable data and subjective feedback.
• Mindset: Emphasize recovery and consistency over acute intensity spikes.

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If you want, I can also help generate daily tracker templates, recipes, or workout videos to accompany this plan. Would you like that?