Absolutely—great goal.
Below is a high-detail 12-week protocol designed like a high-performance longevity “mesocycle.”
I’ll keep it practical, measurable, and advanced—but still safe.

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First: Safety + Scope (important)

This is educational, not personal medical advice. A plan this aggressive should be run with a physician, especially if you have any condition or take meds (glucose/BP/thyroid/anticoagulants/psychiatric meds, etc.).

Do not do prolonged fasting, ketosis, cold/heat stress, or supplements blindly if pregnant, underweight, history of ED, arrhythmia, seizure disorder, chronic kidney/liver disease, or uncontrolled endocrine/cardiovascular issues.

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0) Week 0: Baseline Setup (before starting)

A) Clinical + lab baseline

Ask your clinician for:

• CBC, CMP, eGFR, AST/ALT
• Fasting glucose, fasting insulin, HbA1c
• Lipids: ApoB, LDL-C, HDL-C, TG, Lp(a)
• hs-CRP, homocysteine
• TSH, free T4, free T3
• Ferritin, B12, folate, vitamin D (25-OH)
• Omega-3 index (if available)
• Uric acid
• Optional (performance): total/free testosterone or estradiol, SHBG, IGF-1 (context-dependent)

B) Performance baseline

• DEXA (body comp + bone density)
• VO2max test (lab or wearable estimate baseline)
• Grip strength
• 5-rep max on key lifts (or estimated 1RM)
• Resting HR, HRV (7-day average)
• Cognitive baseline: reaction time + working memory app (e.g., Quantified Mind/Cambridge Brain Sciences)

C) Devices

• Wearable: Oura/WHOOP/Garmin (sleep, HRV, RHR, recovery)
• CGM: 2–4 weeks at start (then periodic)
• Optional: blood ketone meter (during keto phases), home BP cuff

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1) The 12-Week Architecture

• Phase 1 (Weeks 1–4): Foundation + metabolic reset
• Phase 2 (Weeks 5–8): Metabolic flexibility + capacity build
• Phase 3 (Weeks 9–12): Performance optimization + consolidation

Deload at weeks 4 and 8. Re-test in week 12.

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2) Nutrition Protocol (advanced but sustainable)

Global rules (all 12 weeks)

• Protein: 1.6–2.2 g/kg/day
• Fiber: 30–45 g/day
• Hydration: 30–40 ml/kg/day + electrolytes
• Alcohol: ideally 0 (or max 1–2/wk)
• Meal timing: finish last meal 3+ hours before bed

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Phase 1 (Weeks 1–4): “Clean ketogenic reset”

• Carbs: 30–60 g net/day
• Protein: 1.8–2.2 g/kg
• Fats: remainder of calories (mostly EVOO, avocado, nuts, eggs, fatty fish)
• Feeding window: 14:10, progress to 16:8 if energy/sleep stable
• Goal: flatten glucose variability, improve satiety and mitochondrial efficiency

CGM targets:

• Fasting glucose: ~75–90 mg/dL
• Most postprandials <140 mg/dL
• 24h glucose variability low

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Phase 2 (Weeks 5–8): “Cyclical keto + performance carbs”

• 5 low-carb days + 2 higher-carb refeed days aligned to hardest training
• Low-carb days: 50–80 g net carbs
• Refeed days: 150–250 g carbs (mostly whole-food starch: potatoes, rice, oats, fruit)
• Continue 16:8 most days
• Optional: 1 x 24h fast/week (non-HIIT day), only if sleep/recovery unaffected

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Phase 3 (Weeks 9–12): “Metabolic flexibility + longevity maintenance”

• Targeted carbs around training:
  • 30–60 g pre/post high intensity or heavy lifting
• Non-training days lower carb (50–100 g net), training days moderate (120–220 g)
• Optional: 36h fast once every 2–3 weeks if already well adapted (skip if sleep, mood, or training drops)

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3) Supplement Stack (with doses, timing, cycling)

Use as a clinician-reviewed template, not a mandatory list.

Foundation stack (daily)

1. Creatine monohydrate: 3–5 g/day (any time)
2. Omega-3 (EPA+DHA): 1.5–2.5 g/day with meals
3. Magnesium glycinate/taurate: 200–400 mg elemental at night
4. Vitamin D3: usually 1000–2000 IU/day (adjust by labs)
   • K2 MK-7 90–180 mcg/day if appropriate
5. Glycine: 3 g 30–60 min pre-bed (sleep quality support)

Performance/cognitive add-ons (cycle)

6. Caffeine + L-theanine (focus days):
   • caffeine 50–150 mg + L-theanine 100–200 mg
   • cycle: 5 days on / 2 off
7. Rhodiola rosea: 200–400 mg AM (std. extract)
   • cycle: 6 weeks on / 2 weeks off
8. Citicoline (CDP-choline): 250–500 mg AM on cognitively heavy days
9. Curcumin phytosome: 500 mg 1–2x/day with food (if inflammation/joint load high)
10. Electrolytes on low-carb/fasting days: sodium/potassium/magnesium as needed

Sleep rescue (as-needed, not nightly dependence)

• Melatonin: 0.3–1 mg, occasional use for schedule reset

Avoid random stacking of many nootropics at once. Add one variable every 7–10 days.

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4) Training Plan (strength + HIIT + zone 2 + recovery)

Weekly template (most weeks)

• Mon: Lower-body strength + 15 min Zone 2 cooldown
• Tue: Upper-body strength + mobility
• Wed: Zone 2 (45–60 min) + core
• Thu: Full-body strength (power emphasis)
• Fri: HIIT (VO2 block) + easy walk
• Sat: Long Zone 2 (60–90 min) or ruck/hike
• Sun: Recovery (mobility, breathwork, optional light yoga)

Strength details

• 3 sessions/week
• Main lifts: squat/hinge/push/pull/carry
• 3–5 sets of 4–8 reps for compound lifts
• Progression: +1 rep or +2.5–5% load weekly if recovery good
• Deload weeks 4 and 8: reduce volume by ~40–50%

HIIT protocol

• 1–2 sessions/week max
• Example: 4x4 min hard (90–95% max HR) with 3 min easy between
• Do not place HIIT the day after poor sleep or low HRV streak

Zone 2 target

• 2–3 sessions/week
• 45–90 min/session
• Nasal-breathing possible, conversational pace
• Goal: aerobic base and mitochondrial density

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5) Recovery + Stress Resilience Stack

1. HRV resonance breathing:
   • 10 min, 1–2x/day at ~5.5–6 breaths/min
2. NSDR/Yoga Nidra: 10–20 min afternoon (especially on high-cognitive days)
3. Sauna: 3–4x/week, 15–25 min (80–90°C), rehydrate + electrolytes
4. Cold exposure: 2–3x/week, 2–5 min cool/cold water (not immediately post-lifting if hypertrophy is priority)
5. Neurofeedback concept:
   • 2–3 sessions/week with alpha-theta/SMR training (clinic or validated platform)
   • track objective outcomes (sleep latency, HRV, reaction time)

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6) Sleep Protocol (non-negotiable longevity lever)

• Fixed wake time (±30 min daily)
• Morning outdoor light within 30 min of waking
• Caffeine cutoff: 8–10 hours before bed
• Bedroom: dark, cool, quiet
• Pre-sleep routine (30–45 min): low light, no intense cognitive load
• Track: sleep efficiency, deep sleep trends, resting HR/HRV

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7) Data-Driven Decision Rules (biohacker control loop)

Use a weekly review dashboard:

• If HRV ↓ >15% + RHR ↑ >7 bpm for 2+ days → reduce training intensity 30–50%, prioritize sleep/recovery
• If CGM shows frequent >160 mg/dL spikes → reduce refined carbs, add post-meal walks, increase protein/fiber first
• If sleep <6.5 h for 2 nights → no HIIT; keep Zone 2 only
• If strength stalls 2+ weeks → increase calories/protein or reduce fasting frequency
• If mood/libido/cognition declines → pull back fasting and stimulant load first

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8) 12-Week Milestones

• Week 0: baseline labs + device setup
• Week 4: deload + mini review (sleep, HRV, CGM trends, training load)
• Week 8: deload + adjust macros/fasting by objective recovery
• Week 12: re-test labs/performance, compare to baseline, lock long-term plan

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If you want, I can turn this into a day-by-day calendar (exact meals, exact workout sessions, supplement timing by clock time) tailored to your age, sex, body weight, and whether your top priority is max lifespan vs peak performance.