Advanced Longevity Plan (Biohacker)

Important safety first: this plan is informational and ambitious. Before starting, get medical clearance (especially if you have chronic illness, take medications, are pregnant/breastfeeding, or are >65). Many “anti‑aging” interventions are experimental; prescription agents (metformin, rapamycin, senolytic chemo agents, psychedelics, prescription stimulants) should only be used under an experienced clinician or in a trial. I provide both evidence‑backed, low‑risk practices and clearly flagged experimental options that require physician supervision.

Overview — goals for 3 months

• Improve metabolic resilience, cardiorespiratory fitness, strength, and body composition
• Enhance cognitive performance and sleep quality
• Apply hormetic interventions (heat/cold/fasting) appropriately while monitoring recovery
• Use wearables and labs to iterate (HRV, RHR, sleep, CGM if available)

Baseline (week 0)

• Labs: CMP, CBC, lipids + ApoB, fasting glucose/insulin (HOMA‑IR), HbA1c, hs‑CRP, vitamin D, thyroid (TSH, fT4, fT3), hormones (sex‑specific), ferritin, B12/folate
• Fitness: VO2 estimate (Cooper test/wearable), 1–3RM estimates, grip strength, resting HR, HRV baseline (5 mornings)
• Setup wearables: Oura/Whoop + Apple Watch/Garmin; optional CGM for 10–14 days; BP cuff

Core principles

• Protein 1.6–2.2 g/kg/day; 8–12k steps/day; 3–4 training sessions/week; 7.5–9 h sleep; HRV‑guided autoregulation
• Electrolytes (Na/K/Mg) especially with low‑carb/sauna/cold; hydrate 30–35 mL/kg/day

Nutrition (CKD/TKD options)

• CKD: 5 days low‑carb (20–50 g net), 1–2 refeed days (100–250 g carbs) around hardest sessions
• TKD: add 20–40 g carbs pre‑workout and/or 0.5–0.8 g/kg carbs post heavy sessions; otherwise low‑carb baseline
• Meals: whole‑food protein forward; olive oil + fish; fermented foods daily; fiber 25–40 g/day
• Time‑restricted eating: 14:10 → 16:8 as tolerated; one 24‑h fast weekly unless recovery is poor

Foundational supplements (titrate slowly; check interactions)

• Creatine 5 g/day; Omega‑3 (EPA/DHA 1–2 g/d combined); Vitamin D3 1–4k IU + K2; Magnesium glycinate 200–400 mg PM; Glycine 3 g PM; Taurine 1–2 g/d
• Optional: Urolithin A 500 mg/d; NR or NMN 250–500 mg/d (cycle); Rhodiola 200–400 mg AM (cycle); Lion’s Mane 500–1000 mg BID (cycle); Bacopa 300 mg/d; Curcumin 500–1000 mg/d; Berberine 500 mg pre‑carb meals on refeed days

Training blueprint (12 weeks)

• Strength (3–4x/week): compound lifts across push/pull/hinge/squat; RPE 6–8; progress 2–5% or 1 rep/week
• Zone 2 (2–3x/week): 30–60 min conversational pace
• HIIT/VO2 (1–2x/week): 4×4 min @ 90–95% HRmax (3 min easy) OR 8–10×30 s sprints with 2–3 min easy
• Mobility/prehab: 10–15 min daily; include plyo micro‑dose 1–2x/wk if joints tolerate

Phases

• Weeks 1–4 (Foundation): master technique, build consistency; 1 HIIT/wk; Z2 2–3x; start 14:10 → 16:8
• Weeks 5–8 (Build): periodize 3 weeks build + deload; consider TKD/CKD; 2 HIIT/wk (one 4×4, one 30/30s)
• Week 8: deload + 36‑h fast OR FMD (only if experienced/cleared); sauna emphasis; sleep ≥8 h
• Weeks 9–12 (Peak): VO2 focus (2x/wk), maintain strength intensity with lower volume; test in Week 12

Recovery & hormesis

• Sauna 2–4x/week 15–30 min @ 80–90°C; post‑sauna electrolytes
• Cold 2–4x/week 2–5 min at 10–15°C; avoid within 6–8 h post strength when chasing hypertrophy
• NSDR 10–20 min on hard days; HRV breathing 10–15 min daily (~6 breaths/min)

Guardrails

• If HRV ↓ >15% for 2–3 days or RHR ↑ ≥7 bpm → cut volume 30–40% and swap HIIT for Zone 2 for 48–72 h
• Poor sleep (<6.5 h or efficiency <85%) → pull intensity; move HIIT earlier; light hygiene
• CGM spikes >140 mg/dL or >30 mg/dL delta → add pre‑meal walks, adjust carbs
• Weight/mood decline → add calories on refeed days, ensure protein and sleep

Sample week

• Mon: Upper + Z2 30–40
• Tue: Lower + sauna
• Wed: VO2 4×4 + mobility; refeed day (if CKD)
• Thu: Upper (hypertrophy) + Z2 45–60
• Fri: Lower (heavy) + sauna (or start 24‑h fast)
• Sat: Cold AM + 60 min Zone 2 (or ruck)
• Sun: Recovery yoga/NSDR + planning

Targets after 12 weeks

• VO2max +5–15%; strength +5–15%; fat −3–6% (if needed) with lean mass preserved; HRV uptrend; RHR down; hs‑CRP toward <1 mg/L; fasting insulin <7 μIU/mL

Notes

• Personalize macro split with labs/wearables. Introduce one major change every 1–2 weeks. Work with a clinician for any Rx interventions.