Advanced Longevity Plan (Biohacker)

Below is a dense, action-ready 12-week plan designed for a biohacker aiming to optimize longevity, physical and cognitive performance. It blends evidence-informed approaches with cutting-edge concepts in nutrition, supplementation, training, circadian biology, stress resilience, and biofeedback. This is intended as a framework you can customize with your clinician, equipment, and personal response. Do not start any new supplement or aggressive fasting/ketogenic protocol if you have medical conditions, are pregnant, or take prescription medications without medical supervision.

Core principles

• Personalize from wearables & labs; progressive overload with recovery; use CKD/TKD as needed; sleep and circadian first; stress regulation via HRV

What to track

• Sleep duration/efficiency; HRV RMSSD trend; RHR; glycemic responses (CGM if available); training load; mood/focus

Phase 0 (prep)

• Fix schedule; establish baselines; confirm macro starting point; list supplements and begin with one change at a time

Phase 1 (Weeks 1–4) — Foundation

• Diet: low-carb baseline (20–50 g net) with TRF 14:10 → 16:8; protein 1.6–2.2 g/kg/day; electrolytes
• Training: strength 3x/wk; Zone 2 2–3x/wk; HIIT 1x/wk; mobility daily
• Supplements: creatine 5 g; omega‑3 (EPA/DHA 1–2 g/d combined); vitamin D3 1–4k IU (+K2); magnesium 200–400 mg; glycine 3 g; optional taurine 1–2 g
• Cognitive stack (optional/cycled): rhodiola 200–400 mg AM; lion’s mane 500–1000 mg BID; bacopa 300 mg; citicoline 250–500 mg
• Sleep: cool, dark room; caffeine cutoff 8–10 h before bed; NSDR 10–20 min on hard days

Phase 2 (Weeks 5–8) — Build

• Switch to CKD or TKD for performance: refeed 100–250 g carbs 1–2 days/wk (CKD) or 20–40 g pre‑workout (TKD)
• Training: 3‑week build periodization; add 2nd weekly HIIT (4×4 + 30/30s);
• Consider: Urolithin A 500 mg; NR/NMN 250–500 mg (cycle); curcumin 500–1000 mg; berberine 500 mg pre‑carb meals on refeed days
• Recovery: sauna 2–4x/wk 15–30 min; cold 2–4x/wk 2–5 min; avoid cold 6–8 h post strength if hypertrophy goal
• Week 8 deload: 36‑h fast OR FMD if experienced/cleared; sleep ≥8 h

Phase 3 (Weeks 9–12) — Peak & consolidate

• Maintain strength intensity, trim volume; VO2 focus (2x/wk); Zone 2 1–2x/wk
• Keep CKD/TKD as suits performance; protein steady; adjust refeeds to recovery
• Test Week 12: 5RM estimates, VO2 test or 12‑min run, grip strength, sleep/HRV trends, CGM if used

Guardrails

• HRV down >15% or RHR up ≥7 bpm for 2–3 days → cut volume 30–40% and swap to Zone 2 for 48–72 h
• Sleep <6.5 h/efficiency <85% → pull intensity; earlier training; improve light hygiene
• CGM spikes >140 mg/dL or >30 mg/dL delta → adjust carbs/timing; add post‑meal walks
• Weight/mood dips → add calories on refeed days, ensure protein, manage stress and sleep

Targets by Week 12

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

Implementation

• Introduce changes gradually; journal sleep/HRV/mood/training; iterate at weeks 4, 8, 12; clinician oversight for any Rx steps.