Advanced Longevity Plan (Biohacker)

Creating a comprehensive 3-month longevity plan for a biohacker involves integrating a holistic approach that targets multiple areas of health and performance. Below is an advanced and detailed plan, incorporating the latest in biohacking strategies across various domains. Always consult with a healthcare provider before starting any new supplement or exercise regimen.

Month 1: Foundation Building

Dietary Protocols:

• Ketogenic Diet with Cyclical Variations:

  • Structure: Follow a ketogenic diet (70% fats, 20% protein, 10% carbs) five days a week, with two days of carbohydrate refeeding (150-200g complex carbs).
  • Supplements: MCT oil (1 tbsp with meals), exogenous ketones (5g pre-workout).

• Intermittent Fasting:

  • Protocol: 16:8 fasting (16-hour fast, 8-hour eating window).
  • Timing: Eating window from 12 PM to 8 PM.

Supplement Stack:

• NAD+ Boosters: Nicotinamide riboside or NMN (250mg daily).
• Resveratrol: 200mg daily with a fat-containing meal.
• Omega-3 Fatty Acids: EPA/DHA (2:1 ratio, 2000mg daily).

Exercise Routine:

• Strength Training:
  • Frequency: 3 times per week.
  • Focus: Compound movements (squats, deadlifts, bench press).
  • Volume: 3 sets of 5-8 reps.
• HIIT:
  • Frequency: 2 times per week.
  • Structure: 20 minutes total (1:1 work-to-rest ratio).

Wearable Tracking:

• Devices: Oura Ring for sleep and recovery, WHOOP for HRV and strain.
• Focus: Sleep quality, HRV, activity levels.

Stress Resilience:

• HRV Training:
  • Tool: HeartMath or Elite HRV.
  • Protocol: 10 minutes daily of guided breathing exercises.
• Mindfulness Meditation: 10 minutes daily, using apps like Headspace or Calm.

Month 2: Intensification and Personalization

Dietary Protocols:

• Protein Sparing Modified Fast (PSMF):
  • Frequency: 2 days a week.
  • Structure: High protein (1.5g/kg body weight), low carb, low fat.
• Extended Fasting:
  • Protocol: 24-hour fast once per week.

Supplement Stack Enhancements:

• Curcumin with Bioperine: 500mg daily.
• Berberine: 500mg before meals, twice daily.
• Lion's Mane Mushroom: 500mg daily for cognitive support.

Exercise Routine:

• Incorporate Plyometrics:
  • Frequency: Once a week.
  • Exercises: Box jumps, burpees.
• Active Recovery:
  • Methods: Yoga or Tai Chi once a week.

Wearable Tracking:

• Advanced Metrics: Analyze sleep stages, recovery score, and HRV trends.
• Adjustments: Modify workout intensity based on recovery scores.

Stress Resilience:

• Neurofeedback Training:
  • Sessions: Once a week with a professional or using at-home devices like Muse.
• Adaptogenic Herbs: Rhodiola Rosea (200mg in the morning).

Month 3: Optimization and Fine-Tuning

Dietary Protocols:

• Targeted Ketogenic Diet (TKD):
  • Carb Timing: Consume 20-30g of carbs pre-workout.
• Time-Restricted Eating (TRE):
  • Protocol: 18:6 fasting (18-hour fast, 6-hour eating window).

Supplement Stack Optimization:

• CoQ10: 200mg daily for mitochondrial support.
• Astaxanthin: 4mg daily for its antioxidant properties.
• Quercetin: 500mg daily to support immune function.

Exercise Routine:

• Periodization:
  • Week 1-2: Focus on hypertrophy (8-12 reps).
  • Week 3-4: Focus on strength (3-5 reps).

Wearable Tracking:

• Data Analysis: Review 3-month trends to identify patterns and adjust lifestyle factors.
• Goals: Set new performance and recovery goals based on data insights.

Stress Resilience:

• Cold Exposure:
  • Method: Cold showers or ice baths 3 times a week for 5-10 minutes.
• Gratitude Journaling: Daily practice to enhance mental well-being.

Additional Considerations:

• Sleep Optimization: Aim for 7-9 hours of quality sleep. Consider blue light blocking glasses 2 hours before bed.
• Hydration: Maintain optimal hydration levels with electrolytes, especially during fasting and exercise.
• Community and Accountability: Engage with biohacking communities, forums, or a coach for support and accountability.

This plan is designed to be comprehensive and adjustable based on personal responses and data insights. Regular testing (e.g., blood work, microbiome analysis) is recommended to further personalize and optimize the plan.