This plan assumes a healthy adult with no medical conditions. Some supplements or fasting protocols can interact with medications or health conditions, so medical supervision and bloodwork are strongly recommended.

High-level structure (12 weeks)

• Month 1: Baseline optimization and metabolic flexibility
• Month 2: Mitochondrial performance and VO2max expansion
• Month 3: Longevity signaling (autophagy, insulin sensitivity) + cognitive peak

Core tracking stack (daily)

Wearables

• Oura Ring or Whoop: sleep staging, HRV, resting HR
• Apple Watch / Garmin: HR zones, VO2max, training load
• Continuous Glucose Monitor (Levels, Supersapiens, Nutrisense)
• Optional: Core body temp sensor for circadian tracking

Daily metrics to monitor

• HRV (target: upward trend)
• Resting HR
• Sleep efficiency (>90%)
• Deep sleep (1.5–2h)
• Glucose fasting: 70–90 mg/dL
• Post-meal spikes <140 mg/dL

Blood tests (week 0, week 6, week 12)

• ApoB
• hsCRP
• fasting insulin
• HbA1c
• homocysteine
• testosterone / SHBG (or estradiol for females)
• vitamin D
• omega-3 index
• ferritin
• CMP / lipid panel

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Daily schedule template

Morning

• Wake consistent time
• 10–15 min sunlight exposure
• 500 ml water + electrolytes
• Mobility 5–10 min
• Coffee or matcha after 60–90 min of waking (circadian cortisol alignment)

Midday

• Primary workout
• Protein-heavy meal
• 5–10 min walk after meals

Evening

• Low light after sunset
• 10 min breathwork
• magnesium supplementation
• temperature drop in bedroom (18–19°C)

Sleep window

• 7.5–8.5 hours

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Supplement stack

Foundation (daily)

Morning

• Omega‑3 (EPA+DHA): 2–3 g
• Vitamin D3: 2000–4000 IU
• Vitamin K2 MK‑7: 100–200 mcg
• Creatine monohydrate: 5 g
• Glycine: 3 g
• NMN or NR: 500–750 mg
• Ubiquinol (CoQ10): 100–200 mg
• Magnesium glycinate: 200 mg

Longevity compounds (cycle)

Cycle A (Weeks 1–4)

• Fisetin: 500 mg/day for 2 consecutive days every 2 weeks (senolytic protocol)
• Spermidine: 1–2 mg daily
• Berberine: 500 mg before 2 largest meals

Cycle B (Weeks 5–8)

• Alpha-ketoglutarate (Ca-AKG): 1 g twice daily
• Resveratrol: 300–500 mg with fats
• Quercetin: 500 mg/day

Cycle C (Weeks 9–12)

• Astaxanthin: 12 mg
• Sulforaphane (broccoli extract): 30–40 mg
• Taurine: 2–3 g daily

Cognitive stack

Work days

• L‑tyrosine: 500 mg
• Alpha-GPC: 300 mg
• Rhodiola rosea: 200 mg

Sleep stack

• Magnesium glycinate: 200–300 mg
• Apigenin: 50 mg
• Glycine: additional 3 g

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Diet protocol

Primary diet: cyclical ketogenic Mediterranean

Macros (training days)

• Protein: 1.6–2.2 g/kg
• Fat: 60–65%
• Carbs: 50–100 g (targeted around workouts)

Rest days

• Carbs: <40 g
• Fat higher

Foods emphasized

• fatty fish
• olive oil
• pasture eggs
• grass-fed meats
• fermented foods
• leafy greens
• berries
• nuts
• dark chocolate (85%)

Avoid

• refined sugar
• seed oils
• ultra-processed food

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Fasting schedule

Weekly

• 16:8 time-restricted feeding daily
• One 24-hour fast weekly (dinner to dinner)

Monthly

• One 36-hour fast for deeper autophagy (week 4, 8, 12)

During fasting

• electrolytes
• black coffee
• green tea
• water

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Exercise protocol

Goal: maximize VO2max, muscle, mitochondrial density.

Weekly layout

Day 1 Strength (lower body)

• Squat 5x5
• Romanian deadlift 4x8
• Walking lunges 3x12
• sled pushes

Zone 2 cardio

• 30–45 min cycling or incline walking

Day 2 VO2max intervals

• 4x4 minute intervals at 90–95% HRmax
• 3 min recovery between

Mobility session 20 min

Day 3 Strength (upper body)

• Bench press 5x5
• Pull-ups 4x8
• overhead press 4x6
• rows 4x8

Zone 2 cardio 30 min

Day 4 Recovery day

• sauna
• yoga
• long walk

Day 5 Full body strength

• deadlift 5x3
• kettlebell swings
• dips
• chin-ups

HIIT finisher

• assault bike 10 rounds 20s max effort 100s rest

Day 6 Long Zone 2

• 60–90 min cycling or jogging

Day 7 Active recovery

• walking
• stretching

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Heat and cold exposure

Sauna protocol (3–4x weekly)

• 20 minutes at 80–90°C
• cool shower
• repeat 2 rounds

Longevity benefit: cardiovascular mortality reduction

Cold exposure

• 3–5 min cold shower or
• ice bath 10°C for 2–3 min

Frequency: 3x weekly (not right after hypertrophy training)

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Cognitive optimization

Morning

• 10 min mindfulness meditation
• sunlight + movement

Midday

• 90-minute deep work blocks
• 5 min HRV breathing between blocks

HRV breathing

• inhale 4 sec
• exhale 6 sec
• 5 minutes

Optional advanced tools

• Muse headband (neurofeedback)
• Sensate vagus nerve stimulator
• transcranial photobiomodulation (810 nm light)

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Recovery and regeneration

Night protocol

• blue light blockers after sunset
• 300–500 lux maximum lighting
• warm shower before sleep

Sleep optimization

• room temp 18°C
• blackout curtains
• nasal breathing (mouth tape optional)

Weekly recovery

• sports massage or percussion therapy
• mobility 15 min daily

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Advanced biohacker tools (optional)

Red/NIR light therapy

• 10–15 min morning
• wavelengths 630 nm and 850 nm

Peptide cycles (only under medical supervision)

• BPC‑157 for recovery
• CJC‑1295 + Ipamorelin for GH pulses

Hyperbaric oxygen therapy

• 1–2 sessions weekly if available

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Month-specific emphasis

Month 1 Focus

• metabolic flexibility
• sleep optimization
• baseline fitness

Targets

• HRV increase
• improved glucose stability

Month 2 Focus

• VO2max expansion
• mitochondrial output
• high intensity conditioning

Add

• extra VO2 interval session

Month 3 Focus

• autophagy
• insulin sensitivity
• cognitive performance

Add

• longer fasts
• deeper ketosis cycles

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Key longevity markers to aim for

• VO2max: top 10% for age
• resting HR: <55
• fasting insulin: <5 µIU/mL
• triglyceride/HDL ratio <1
• body fat: ~10–15% (men) / 18–22% (women)

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If you'd like, I can also build:

• a much more aggressive “elite biohacker” protocol used by people like Bryan Johnson / Peter Attia
• a precise daily schedule (hour-by-hour)
• a lab-testing and biomarker optimization framework
• a cheaper minimalist version that gives 80% of the longevity benefits.