Advanced Longevity Plan (Biohacker)

Absolutely! Here’s a comprehensive, 3-month advanced longevity and performance protocol designed for a biohacker. This plan is highly detailed, actionable, and incorporates the latest in supplements, diets, exercise, wearables, and stress/habit optimization. Please consult a healthcare professional before starting any new interventions, especially supplements or dietary changes.

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OVERVIEW

• Goal: Optimize longevity, physical, and cognitive performance
• Duration: 12 weeks (3 months)
• Structure:
  • Daily & weekly routines
  • Monthly cycling/periodization
  • Objective tracking
  • Biofeedback & adaptation

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1. WEARABLES & TRACKING

• Whoop 4.0 or Oura Ring: Track HRV, sleep stages, readiness, and strain.
• Continuous Glucose Monitor (CGM; e.g., Levels or Dexcom G7): 4 weeks on, 4 weeks off, repeat.
• Lumen or Biosense: Daily metabolic flexibility (fat vs. carb burning).
• Apple Watch or Garmin: Real-time exercise, SpO2, ECG.
• Muse S or Neurofeedback Headset: Meditation, EEG biofeedback (2–3x/week).
• Bloodwork: Baseline, month 1, month 3 (focus: lipids, HsCRP, fasting insulin, ApoB, testosterone/estradiol, IGF-1, vitamin D, homocysteine, etc.)

Daily Tracking:

• Sleep duration & quality
• HRV (morning & before bed)
• Resting heart rate
• Blood glucose (fasting, postprandial)
• Ketone levels (if ketogenic)
• Subjective energy, mood, focus (1–10 scale)

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2. DIETARY PROTOCOL

A. Ketogenic-Mediterranean Hybrid Diet

• Macros:
  • Week 1–2: 70% fat, 20% protein, 10% carbs (strict keto induction)
  • Week 3–8: 60% fat, 25% protein, 15% carbs (add polyphenol-rich carbs, e.g., berries, purple sweet potatoes)
  • Week 9–12: 50% fat, 30% protein, 20% carbs (cyclic keto; carb-up 1 night/week)
• Sources: Extra-virgin olive oil, wild-caught fish, pasture eggs, avocados, leafy greens, nuts/seeds, dark berries, fermented foods (kimchi, sauerkraut), limited grass-fed meats.
• Supplements: Electrolytes (Na, Mg, K), marine collagen (10g daily), omega-3 (DHA/EPA 1–2g/day).
• Gut Health: Prebiotics (inulin, resistant starch), 1 tbsp/day, plus daily probiotic (e.g., Pendulum Glucose Control or Seed).

B. Fasting & Time-Restricted Eating

• 16:8 TRE: Eating window 12–8pm (daily, weeks 1–12)
• 24-hour fast: 1x/week (e.g., Mondays, water/black coffee/tea only)
• Prolonged fast: 48-hour fast at week 6 (if experienced, otherwise skip)
• Autophagy boost: Green tea, spermidine-rich foods on fasting days

C. Caloric Restriction & Mimetics

• Calories: 10–15% below maintenance (except on intense training days)
• Mimetics: Take resveratrol, NMN, and/or metformin (with MD oversight) on fasting or low-calorie days

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3. SUPPLEMENT STACKS & CYCLING

A. Core Longevity Stack

Supplement	Dosage & Timing	Cycle/Notes
NMN (Nicotinamide Mononucleotide)	500–1000mg, AM	5 days on, 2 off; stop 2 weeks at month 3
Resveratrol	500mg, with NMN and fat source	5 days on, 2 off
Fisetin	1g/day, 2 days/month	Senolytic bursts (e.g., day 1&2 each month)
Quercetin	500mg, with fisetin	With senolytic bursts
Spermidine	1mg/day, with food	Daily
Astaxanthin	12mg/day, with fat	Daily
Pterostilbene	50–100mg/day, AM	Alternate with resveratrol every 2 weeks
Urolithin A	250mg/day, AM	Daily
Nicotinamide Riboside (NR)	300mg, AM	Use in place of NMN in month 3
Metformin (Rx, consult MD)	500mg, PM	5 days on, 2 off, avoid on heavy training days

B. Cognitive/Performance Stack

Supplement	Dosage & Timing	Cycle/Notes
L-Theanine	200mg, with AM coffee	Daily
Alpha-GPC	300mg, pre-workout	5 days on, 2 off
Rhodiola Rosea	200–400mg, AM	3 weeks on, 1 off
Lion’s Mane	1g/day, AM	Daily
Bacopa Monnieri	300mg, PM	5 days on, 2 off
Creatine Monohydrate	5g/day, AM	Daily
Magnesium Threonate	2g, PM	Daily
Omega-3 (see above)	1–2g EPA/DHA	Daily

C. Mitochondrial/Cellular Health

Supplement	Dosage & Timing	Cycle/Notes
CoQ10 (Ubiquinol)	200mg, AM	Daily
PQQ	20mg, AM	Daily
Berberine	500mg, with largest meal	5 days on, 2 off
D3+K2	5000 IU/100mcg, AM	Daily, adjust to blood levels

Note on cycling: Rotate major stacks monthly to prevent adaptation. Always take 2 days off per week for most nootropics/mimetics.

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4. EXERCISE & MOVEMENT

A. Strength Training (3x/week, ~45 min)

• Periodization: Weeks 1–4: Hypertrophy (8–12 reps); Weeks 5–8: Strength focus (5–8 reps); Weeks 9–12: Power/Endurance (15–20 reps, circuits)
• Core lifts: Deadlift, squat, pull-up, overhead press, bench press, row
• Tempo: Slow eccentric, explosive concentric
• Blood Flow Restriction: 1x/week, arms or legs (low weight, high reps)
• Grip/Forearm work: Finish each session

B. HIIT/VO2max (2x/week, non-consecutive days)

• Sprint intervals: 6 x 30-sec max effort, 90-sec rest (bike, rower, hill sprint)
• Zone 2 cardio: 1x/week, 45–60min (HR 60–70% max)

C. Mobility & Recovery

• Yoga/Stretching: 15 min daily, full session 1x/week
• Foam rolling/Theragun: 10min post-training
• Red Light Therapy: 10–20min post-exercise (Joovv or similar panel)
• Sauna: 3x/week, 20 min at 80–90°C (use Oura/Whoop to assess recovery)
• Cold plunge: 2–3x/week, 2–3 min at 5–10°C (post-sauna or workout)

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5. COGNITIVE TRAINING & NEUROFEEDBACK

A. Daily Meditation

• 10–20 min AM: NSDR/Yoga Nidra (YouTube, Andrew Huberman protocols)
• HRV biofeedback: 5–10 min, evening (Muse, HeartMath, Oura guided breathing)

B. Neurofeedback

• Muse S, NeurOptimal, or Myndlift: 2x/week, 30 min (alpha-theta training)

C. Brain Training

• Dual N-Back, BrainHQ, or Cognifit: 10–15 min, 4x/week
• Memory palace/spaced repetition: 2x/week, 20 min

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6. SLEEP OPTIMIZATION

• Consistent schedule: 10:30pm–6:30am (adjust to personal chronotype)
• Blue blockers: 2h before bed (Ra Optics, TrueDark)
• Magnesium threonate or glycinate: 400mg, 1h pre-bed
• Glycine: 3g, pre-bed
• Cool room: 65–67°F (18–19°C)
• No caffeine after 1pm
• Optional: Apigenin (50mg) or L-theanine (200mg) if insomnia

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7. STRESS RESILIENCE & HORMESIS

• HRV training: 5–10 min, daily (resonant breathing at 6 breaths/min)
• Cold exposure: see above (exercise section)
• Heat exposure: see above (sauna)
• Mindful micro-dosing: If legal/appropriate, microdose psilocybin 0.1g or LSD 10mcg, 1–2x/week
• Nature immersion: 2+ hours/week, forest bathing or outdoor walks
• Social connection: Schedule weekly in-person meetups (longevity link)
• Gratitude journaling: 3 things, daily, pre-bed

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8. PERSONALIZATION & ADAPTATION

• Biomarker review: At end of each month, review bloodwork and wearable data. Adjust calories, exercise, or stack according to:
  • HRV: If trending down, reduce training, increase recovery
  • Sleep quality: If <85% efficiency, optimize sleep hygiene, consider sleep study
  • Blood glucose: If fasting >95 mg/dL, increase fasting, consider berberine/metformin
  • Testosterone/estradiol/thyroid: Adjust macros, consider adaptogens, consult MD

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SAMPLE WEEKLY SCHEDULE (Month 1)

Day	AM Routine	Midday	PM Routine	Notes
Mon	Fast, meditation, HRV	Walk, mobility	Sauna, red light, sleep	24h fast, no workout
Tue	Strength, NMN stack	HIIT, light lunch	Mobility, brain train	Ketogenic, OMAD or 16:8
Wed	Meditation, yoga	Work, zone 2 cardio	Sauna, sleep stack	Intermittent fasting
Thu	Strength, nootropics	Deep work	Mobility, foam roll
Fri	HIIT, brain train	Social, walk	Red light, sleep stack
Sat	Strength, recovery	Nature (forest)	Sauna, cold plunge
Sun	Yoga, meditation	Rest, gratitude	Sleep optimization	Review data, plan next week

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REFERENCES & FURTHER READING

• Sinclair, D. (2019). Lifespan: Why We Age—and Why We Don’t Have To.
• Attia, P. (2023). Outlive: The Science and Art of Longevity.
• Huberman Lab Podcast
• Rhonda Patrick, PhD: FoundMyFitness

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FINAL NOTES

• This plan is meant as an advanced, customizable template. Individual response, preferences, and medical status should always take precedence.
• Track, review, adapt: The best biohackers are scientists of self—data and reflection are key.
• Enjoy the process: Longevity is a marathon, not a sprint.

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If you need this plan converted into a checklist, spreadsheet, or with brand/product recommendations, just ask!