Advanced Longevity Plan (Biohacker)

Certainly! Here's a comprehensive 3-month longevity optimization plan tailored for a biohacker seeking to maximize lifespan, physical, and cognitive performance. This plan integrates cutting-edge strategies, detailed protocols, and actionable steps across supplementation, nutrition, exercise, recovery, and mental resilience. Remember to consult with healthcare professionals before implementing new protocols, especially supplements and intense routines.

---

Month 1: Foundations & Baseline Optimization

1. Advanced Wearable Tracking & Baseline Assessment

• Devices: Use Oura Ring or WHOOP Strap for HRV, sleep, activity; Garmin or Fitbit for continuous tracking.
• Metrics to monitor: HRV, sleep stages, resting heart rate, activity levels, blood oxygen, body temperature, and glucose if possible.
• Initial labs: Complete blood panel, metabolic panel, vitamin D, inflammatory markers (CRP, IL-6), fasting insulin, HbA1c, lipid profile, and telomere length if accessible.

---

2. Supplement Protocol (Cycle-based & Targeted)

Morning (fasted):

• Mitochondrial support: CoQ10 (200 mg), PQQ (20 mg)
• NAD+ boosting: Nicotinamide Riboside (NR) (250 mg) or Nicotinamide Mononucleotide (NMN) (250 mg)
• Antioxidants: Astaxanthin (12 mg)
• Resveratrol: 250 mg (with fatty meal to enhance absorption)
• Omega-3s: 2-4 g combined EPA/DHA

Afternoon:

• Adaptogens: Rhodiola Rosea (200 mg), Ashwagandha (300 mg)
• Noopept or Piracetam (nootropics): 10-30 mg (optional, for cognitive boost)

Evening (before bed):

• Magnesium Threonate: 200 mg (supports cognitive function)
• Vitamin D3 + K2: 5000 IU D3 + 100 mcg K2
• Spermidine: 1 mg (autophagy support)

Cycle & Periodization:

• NMN/NR: 5 days on, 2 days off weekly
• Resveratrol & Spermidine: 3 weeks continuous, then 1-week break
• Adaptogens: Daily

---

3. Nutrition & Fasting Protocols

• Primary: 16:8 time-restricted feeding window (e.g., 12 pm – 8 pm)
• Alternate: Alternate-day fasting or 24-hour fasts weekly
• Ketogenic variation: Maintain ketosis (~0.5-1 mmol/L ketones) with moderate protein (~1.2 g/kg), high healthy fats, low carbs
• Nutrient-dense foods: Incorporate organ meats, wild-caught fish, fermented foods, and polyphenol-rich vegetables
• Supplements: Collagen peptides for joint and skin health; MCT oil during fasting

4. Exercise Routine & Recovery

• Strength training: 3x/week (compound lifts—squats, deadlifts, bench)
• HIIT sessions: 2x/week (e.g., 30 sec sprint / 90 sec rest, 8-10 rounds)
• Mobility & flexibility: Daily 10-minute routines
• Recovery: Use foam rolling, massage, and Epsom salt baths

---

5. Stress Resilience & Mental Performance

• HRV training: 10-minute daily breathing exercises (e.g., Box Breathing, coherent breathing at 5-6 breaths/min)
• Neurofeedback: Use apps like Brain.fm or Muse headband for focused sessions
• Mindfulness: Meditation 10-15 mins daily, focusing on stress reduction
• Cold exposure: Cold showers or Wim Hof breathing daily

---

Month 2: Intensification & Personalization

1. Advanced Biomarker Tracking & Adjustments

• Reassess HRV, sleep, and activity
• Repeat labs at the end of month 2 to track inflammation, metabolic health
• Optional: Telomere length testing, epigenetic clocks (e.g., Horvath clock)

2. Supplement Stack Refinement

• Add Fasting-mimicking compounds like Spermidine (1-2 mg daily)
• Incorporate Senolytics: Quercetin (500 mg) + Dasatinib (under medical supervision, 50 mg)
• Use Metformin (if appropriate): 500 mg with dinner (consult doctor)
• Adaptation: Cycle resveratrol and spermidine to prevent tolerance

3. Dietary & Fasting Protocols

• Increase fasting window to 18 hours once/week
• Incorporate cyclic ketogenic diets with periodic carb refeeds (~1x/month)
• Add intermittent prolonged fasts (~36 hours) monthly

4. Exercise & Recovery

• Add eccentric overload training for muscle longevity
• Implement blood flow restriction training for hypertrophy with minimal stress
• Include cold-water immersion (10 mins at 10°C) 2x/week
• Prioritize sleep quality: Blue-light blocking glasses after sunset, cooling room temperature

5. Cognitive & Stress Resilience

• Initiate neurofeedback sessions targeting prefrontal cortex
• Practice visualization and mental rehearsals for resilience
• Deepen breathwork: Wim Hof Method or Holotropic breathing weekly

---

Month 3: Optimization & Longevity Leap

1. Advanced Biomarker & Genetic Data Integration

• Use AI-driven analysis of data collected
• Adjust protocols based on inflammation, metabolic, and mitochondrial markers

2. Supplement Optimization

• Add Fisetin (500 mg) daily as a senolytic
• Consider Urolithin A (500 mg) for mitophagy
• Integrate Longevinex (resveratrol + other polyphenols) for synergistic effects
• Continue NAD+ boosters, cycle as needed

3. Dietary & Fasting

• Implement periodic extended fasts (48 hours) quarterly
• Use cyclical ketogenic diet with targeted carbohydrate refeeding to maximize autophagy and metabolic flexibility

4. Exercise & Recovery

• Incorporate high-volume strength training with auto-regulated intensity
• Add aerobic capacity training: 1-2 long-duration moderate sessions (e.g., 90 mins at 60-70% HRmax)
• Use light therapy (near-infrared) for mitochondrial health

5. Mental & Stress Resilience

• Deepen neurofeedback with personalized protocols
• Engage in gratitude journaling and biofeedback to enhance parasympathetic tone
• Practice advanced breath-hold training (e.g., static apnea) safely

---

Additional Recommendations & Lifestyle Tips

• Environmental optimization: Air and water purification; reduce EMF exposure
• Sleep hygiene: Consistent schedule, cool dark room, no screens 1 hour before bed
• Community & purpose: Engage socially and pursue meaningful projects
• Continuous learning: Stay updated with emerging longevity research

---

Summary & Actionable Timeline

Week	Focus Area	Key Actions
1-4	Baselines & foundation	Wearables, labs, start supplements, fasting, initial training
5-8	Personalization	Refine protocols, increase fasting, advanced supplements, adjust exercise
9-12	Optimization	Peak routines, extended fasts, biomarker-driven adjustments, mental resilience

---

This plan emphasizes a holistic, data-driven approach combining cutting-edge biohacking, nutritional science, and mental training to optimize longevity and performance over three months. Regular monitoring, flexibility, and medical supervision are critical to ensure safety and efficacy.

---

If you'd like, I can help tailor specific weekly schedules or provide detailed protocols for each component!