Advanced Longevity Plan (Biohacker)

3‑Month “Longevity‑Hacker” Blueprint

Goal: Maximize lifespan‑related biomarkers while simultaneously boosting physical strength, cardiovascular fitness, and cognitive performance using the most up‑to‑date, evidence‑based bio‑hacking tools.

⚠️ Disclaimer – This plan is for educational purposes only. All supplements, drugs, and intense training protocols should be reviewed and cleared by a qualified physician (especially for prescription‑only agents such as rapamycin, metformin, or any senolytic). Use blood‑work and health‑monitoring to ensure safety.

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1. QUICK‑START OVERVIEW

Domain	Core Strategy	Key Tools & Metrics
Baseline Assessment	Full labs, genetics, body‑composition, baseline HRV & sleep	23 &Me/Genomelink, CBC‑CMP, fasting insulin & glucose, lipid panel, hs‑CRP, IL‑6, TNF‑α, Lp‑PLA2, IGF‑1, testosterone (total/free), DHEA‑S, vitamin D, B12, folate, magnesium, zinc, ferritin, TSH, cortisol (AM/PM), uric acid, homocysteine, 25‑OH‑vit D, omega‑3 index, ferric‑based ferritin, ferritin. <br> Optional: Telomere length (Telomere Diagnostics), epigenetic age (DNA‑Methylation clock – TruAge).
Nutrition	Ketogenic‑centric with periodic fasting & carb‑cycling	Keto‑Standard (70 % fat, 20 % protein, 10 %  carbs) with Cyclical Keto (5 days keto, 2 days “re‑feed” 100‑150 g net carbs). <br> Fasting: 16:8 daily + 1‑2 × 24 h fasts per week (e.g., Mon‑Thurs). Monthly 48‑h fast (optional).
Supplement Stack	“Longevity‑X” (daily) + “Targeted” (cyclical)	See detailed schedule below (dosages, timing, cycling).
Exercise	4× strength, 2× HIIT, 1× mobility/skill, 2× “active recovery”	Periodized program (see month‑by‑month).
Stress & Recovery	HRV‑guided breathing, neurofeedback, cold/heat, mindfulness	HRV Biofeedback (Elite HRV/HRV4Training), Muse/Thync neurofeedback, COLD (3‑5 min 2‑4 °C), SAUNA (15‑20 min @ 80‑90 °C).
Data‑Driven Adjustment	Weekly review, monthly labs, continuous wearables	Dashboard (Notion/Google Sheets + Zapier) → auto‑populate Oura, WHOOP, glucose (Libre 2), blood‑test PDFs.

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2. BASELINE SET‑UP (Days –7)

Action	Tool/Method	Frequency
Blood & Hormone Panel	Quest/Health‑Labs (fasting)	Day 1
Genetic / Epigenetic	23 &Me + DNA‑Methylation (TruAge)	Day 2
Body Composition	InBody‑770 or DXA	Day 3
VO₂ Max & HRV	Oura + Garmin + 3‑min step test	Day 4
Gut Microbiome	uBiome/Thryve or stool DNA test	Day 5
Set up Wearables	Oura, WHOOP, Garmin, glucose (Libre 2)	Day 1‑2
Software Dashboard	Notion + Zapier to auto‑import HRV, sleep, steps, glucose	Day 6
Goal‑Setting	Define target metrics (e.g., HRV ↑ 5 ms, fasting glucose <90 mg/dL, LDL‑C <70 mg/dL, IGF‑1 200‑300 ng/mL, VO₂max ↑10 % )	Day 7

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3. SUPPLEMENT STACK – “Longevity‑X”

Cycling – Most agents are continuous, but a few have on/off cycles to avoid tolerance, boost receptor sensitivity, or allow wash‑out for labs.

Supplement (Daily)	Dose	Timing	Cycle (if any)	Comments
NMN (Nicotinamide‑Mononucleotide)	500 mg (sublingual)	30 min before breakfast	Continuous	+ NAD⁺; pair with NR if you want higher dose.
NR (Nicotinamide Riboside)	300 mg	30 min before breakfast	Continuous	1 h before NMN optional.
Pterostilbene	125 mg	With lunch (fat‑soluble)	Continuous	Better bio‑availability than resveratrol.
Resveratrol (Trans‑)	250 mg	With lunch (with pterostilbene)	4‑week on / 2‑week off	Avoids CYP3A4 induction over long term.
Berberine	500 mg 2×/day (after meals)	4‑week on / 2‑week off	Helps insulin sensitivity & gut‑microbiome.
Metformin (presc.)	500 mg BID	5‑week on / 1‑week off	Only if physician approves; monitor B12.
CoQ10 (Ubiquinol)	200 mg	With main meal (fat)	Continuous	Helps mitochondrial efficiency.
Omega‑3 (EPA/DHA 2:1)	2000 mg EPA + 1000 mg DHA	With breakfast	Continuous	Add astaxanthin 4 mg for oxidation protection.
Vitamin D3	5000 IU	Morning, with fats	Seasonal (winter → 10k IU)	Check serum 25‑OH‑Vit‑D > 40 ng/ml.
K2‑MK7	150 µg	With D3 (same meal)	Continuous	Works with calcium.
Magnesium (Chelated, Mg‑Bisglycinate)	400 mg	Evening (before bed)	Continuous	Improves sleep & HRV.
Zinc Picolinate	30 mg	With dinner	2 weeks on / 1 week off	Avoid excess > 40 mg/day.
Spermidine (if available)	1 mg (caps)	With dinner	4‑week on / 2‑week off	Autophagy enhancer.
Curcumin‑Meriva	500 mg (standardized)	With lunch (fat)	4‑week on / 2‑week off	Anti‑inflammatory.
N‑Acetylcysteine (NAC)	600 mg	Night (fasted)	2‑day on / 1‑day off	Boosts glutathione.
Taurine	1 g	Night (fasted)	Continuous	Improves CV & CNS.
Vitamin K2 (MK-4)	45 µg	Morning	Seasonal	Supports vascular calcification control.
Alpha‑Lipoic Acid (ALA)	300 mg	With breakfast (fasted)	2‑week on / 1‑week off	Antioxidant; helps glucose.
Fisetin (Senolytic)	100 mg	2 × /week (Mon & Thu)	4‑week on / 2‑week off	Combine with quercetin; requires doctor oversight.
Quercetin	250 mg	2 × /week (Mon & Thu)	Same as Fisetin	Synergy for senolysis.
Rapamycin (or everolimus)	1 mg (CNC‑grade)	1 × /week (Sat)	12‑week “pulse‑therapy”	Only with prescription, monitor CBC, liver, lipids.

How to take:

• Morning (fasted, 30 min prior): NMN, NR, Vitamin D3/K2, CoQ10, Omega‑3.
• With Breakfast: Curcumin‑Meriva + pterostilbene + resveratrol (if on‑cycle).
• Mid‑day (post‑lunch): Berberine + Spermidine (if on‑cycle).
• Evening (post‑dinner): Magnesium, Taurine, NAC (if on‑cycle).
• Bedtime: Magnesium + Taurine + ALA (if on‑cycle).

Notes

• Cycle: Use a simple spreadsheet to auto‑track “on/off” weeks.
• Safety: Check LFTs, kidney function, and electrolytes every 4 weeks (especially with metformin, rapamycin, and high-dose NAD precursors).
• Interaction: Keep a 24‑hour “no‑alcohol” window after rapamycin; avoid high‑dose Vitamin K before surgery.

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4. DIETARY PROTOCOL – “KETOBIO‑3M”

Phase	Days	Macro Target	Food Focus	Fasting
Weeks 1‑4 (Adaptation)	5 days Keto, 2 days “Re‑feed”	Keto: 70 % fat, 20 % protein, 10 % net carbs. <br> Re‑feed: 40 % carb, 30 % fat, 30 % protein (high‑glycemic carbs).	Keto foods: grass‑fed beef, wild‑caught fish, pastured eggs, avocado, olive & MCT oil, low‑glyc leafy veg, nuts, seeds. <br> Re‑feed: sweet potatoes, berries, rice, quinoa, fruit.	16:8 (e.g., 12 pm–8 pm).
Weeks 5‑8 (Cyclic Keto)	4 days strict keto, 3 days “targeted carb‑load” (pre‑HI‑HR)	Targeted Carb: 30‑50 g carbs 30 min pre‑HIIT/strength, mainly from low‑glyc sources (e.g., rice, banana).	Keto: same as above + intermittent “MCT‑coffee” (20 g MCT) on fast days.	16:8 + 24‑h fast (Mon‑Tue) and 48‑h fast (once in week 4).
Weeks 9‑12 (Optimized)	7‑day keto for 5 days, 2‑day high‑fat “fast‑recovery” (no carbs, high MCT) + 2 × 24‑h fast (Mon, Thu).	Fat‑only: MCT oil, butter, cream, cheese, fatty fish.	Fasting: 18:6 on “normal” days, 24 h fasts on Mon/Thu.

Micronutrient & Electrolyte Strategy

Nutrient	Daily Target	Source	Notes
Sodium	4–5 g	Sea‑salt, broth, electrolytes	Adjust for sweat (≥3 L/day).
Potassium	4 g	Avocado, spinach, salt‑free electrolytes.
Magnesium	400–600 mg	Mg‑bisglycinate, greens.
Calcium	1 200 mg	Dairy, bone broth.
Sodium‑Potassium ratio ~ 1:2
Fiber (soluble)	20–30 g	Inulin, psyllium, chia.
Polyphenols	500 mg+	Berries, green tea, cocoa.
Probiotics	10 Billion CFU	Lactobacillus, Bifidobacterium.
Prebiotics	5 g	Inulin, resistant starch (on re‑feed).

Meal Timing (example)

Time	Meal	Content	Notes
07:00	Water + electrolytes (if fast)
12:00	First Meal (break fast)	2 eggs, 2 slices bacon, spinach, 1 avocado, MCT‑coffee.	NMN/NR taken 30 min prior.
15:00	Pre‑Workout (if HIIT)	30 g carbs (e.g., banana + small rice) + BCAA (optional).
15:30	Workout	See section 5.
17:00	Post‑Workout	3 egg‑white omelet + 1 cup veggies + 1 tbsp olive oil + NAD+ boosters (NMN).
19:30	Dinner	Salmon (200 g) + roasted veg + 2 tbsp olive oil + curcumin + magnesium.
21:30	Evening supplement (Mg, NAC, etc.)
23:00	Sleep (lights off, 15‑min wind‑down).

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5. EXERCISE PROTOCOL – “STRENGTH‑HIIT‑MOBILITY‑RECOVERY”

Weekly Layout (Weeks 1‑4 – Adaptation)

Day	Type	Details	HRV Target	Duration
Mon	Strength – Upper	Bench, OHP, Row, Pull‑up, 4××5 (RPE 7‑8).	70‑80 % HRmax	60 min
Tue	HIIT (4 × 4 min)	30 s “all‑out” (sprint/row), 90 s rest, 85 % HRmax.	85‑90 % HRmax	30 min
Wed	Active Recovery	Light bike 30 min + mobility (foam/hip‑openers).	HRV ↑ > 5 ms	45 min
Thu	Strength – Lower	Squat, deadlift, lunges, RDL, 4×5 (RPE 7‑8).	70‑80 % HRmax	60 min
Fri	HIIT (Tabata)	8 × 20 s (burpees/box‑jumps) + 10 s rest, 85 % HRmax.	85‑90 % HRmax	20 min
Sat	Long Slow Cardio	45‑60 min brisk walk / light swim.	HR 60‑70 % HRmax	60 min
Sun	Rest + Recovery	Sauna 15 min + COLD‑ plunge 2 min.	HRV ↑	—

Weeks 5‑8 (Progression)

Week	Strength	Volume	HIIT	Mobility
Week 5	5×5 (RPE 8)	+10 % total load	HIIT 5 × 4 min	Add 10 min dynamic stretch.
Week 6	5×5 (RPE 8‑9)	+15 % load	HIIT 6×4 min (incl. 1 min “peak” sprint)	Add 5 min neuro‑feedback.
Week 7	5×3 (RPE 9)	+10 % load	HIIT 4×6 min (incl. 30 s “max”)	Add 2 × 15 min “low‑intensity” mobility (yoga).
Week 8	Deload (3×5, RPE 7)	50 % volume	HIIT 3×5 min (RPE 7)	Full 30 min foam + stretching.

Weeks 9‑12 (Peak)

Day	Focus	Details
Mon	Upper Strength (Power)	3×3 (80 % 1RM), explosive push‑press, weighted pull‑ups.
Tue	HIIT + Sprint	10 × 30 s sprints (30 s rest), 90 % HRmax, post‑HIIT NMN.
Wed	Mobility + Neuro‑feedback	30 min yoga + 15 min neuro‑feedback (Alpha‑training).
Thu	Lower Strength (Power)	3×3 (80 % 1RM) squat, deadlift, box‑jump.
Fri	HIIT (Plyo)	8 × 30 s plyo‑burpees + 30 s rest.
Sat	Endurance	75‑min moderate‑intensity (swim/row).
Sun	Recovery	Sauna 20 min + 4 °C cold‑ plunge 3 × 2 min + 30 min meditation.

Progression Tracking

Metric	Target (Week 12)
1RM Bench	+10 %
1RM Squat	+12 %
VO₂max	+8–10 %
HRV (RMSSD)	+15 % vs baseline
Glucose (fasting)	<90 mg/dL
HbA1c	<5.5 %
IGF‑1	150‑250 ng/mL (age‑adjusted)
Inflammation (CRP)	<1 mg/L
Telomere length (if measured)	+2 % (optional)

Training Tools

• Velocity/Power: Push Band or wearable bar‑bell sensor (e.g., Beast Sensor).
• HIIT: HR‑driven (WHOOP zone 5).
• Mobility: GloFit, Mobility‑APP (spine‑hip).

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6. STRESS‑RESILIENCE & COGNITIVE ENHANCEMENT

Technique	Frequency	Tools & Dose
HRV‑Based Breathwork	5 min, 2×/day (morning & evening)	HRV4Training: 4‑7‑8 breathing, 5‑sec inhale/5‑sec exhale until HRV ↑> 5 ms.
Meditation / Mind‑Full	10 min daily	Headspace or Insight Timer (guided).
Neurofeedback (Alpha/Theta)	20 min, 3×/week	Muse S (brain‑wave headset) + Cognifit for cognitive games.
Cold‑Thermal Therapy	3‑5 min cold‐water plunge 2×/week + 30 s breath hold before.	Cold‑Plunge (4‑6 °C) + breathing (Wim Hof).
Heat (Sauna)	15‑30 min, 4×/week	Infrared or Finnish; 15 min at 80‑90 °C + 5‑min cool‑down.
Light Exposure	30 min morning (blue) + 30 min evening (red)	Light therapy box (10 000 lux) and red‑light (660 nm) 10 min.
Cognitive Training	15 min (daily)	Lumosity/Cognifit – 5 min each of memory, speed, logic.
Binaural Beats	10 min before sleep	4‑Hz delta (sleep) + 40‑Hz (focus).
Social “Blue‑Zone” Activities	2‑3×/week	Volunteer, community, or “purpose” activities.

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7. ADVANCED TRACKING & DATA INTEGRATION

1. Wearable Stack

   • Oura Ring – Sleep, HRV, deep‑sleep %, temperature.
   • WHOOP – HR zones, recovery score, strain.
   • Garmin Fenix – GPS, VO₂max, stress score.
   • Libre 2 – Continuous glucose (CGM).

2. Data Hub (Notion + Zapier)

   • Daily Inputs: HRV, Sleep, Steps, CGM (average/peak), Supplements (checkbox).
   • Weekly Review: Auto‑generated charts of HRV vs. supplement cycle, glucose AUC, VO₂max changes, 1‑RM lifts.
   • Monthly Lab Upload: PDF → Notion → Auto‑populate labs table.

3. Metrics & Thresholds

Metric	Target	Alert (if >)
Resting HR	<60 bpm	>70 bpm → Stress/Recovery cycle.
RMSSD (HRV)	+5 ms vs baseline	<‑5 % → Increase sleep + magnesium.
Glucose (CGM)	70‑100 mg/dL (fasting)	>120 mg/dL → Check carb intake, add berberine.
BMI	18.5‑24.9	>25 → reduce carbs (re‑feed).
CRP	<1 mg/L	>2 mg/L → check inflammation, adjust curcumin.
Sodium	135‑145 mmol/L	>150 or <130 → adjust electrolytes.
LFTs (ALT/AST)	<40 U/L	>50 → pause rapamycin, reduce NMN.

4. Feedback Loop
   • Weekly: 30‑min “Data‑Review” (Sunday) – adjust calorie intake, supplement cycle, training volume.
   • Monthly: Lab blood draw & re‑assessment.
   • Quarterly: Epigenetic age (if feasible) – adjust anti‑aging dosing (e.g., increase NAD+ boosters).

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8. MONTH‑BY‑MONTH ACTION PLAN

Month 1 – “Foundations & Adaptation”

Week	Focus	Key Actions
1	Baseline labs, set up wearables, start “Longevity‑X” stack (no rapamycin).	2‑hour fasting window → 16:8; 1 × 24‑h fast (Saturday).
2	Introduce keto macro (70/20/10) using Keto‑Standard.	Strength (Upper) + HIIT (4 × 4 min) + 1 × 24‑h fast.
3	Add NMN, NR, CoQ10; start HRV‑bio‑feedback (10 min).	2 × 24‑h fast (Mon/Thu).
4	First senolytic (fisetin & quercetin) – 2 days/week.	Cyc‑Keto (5 days keto + 2 re‑feed) + 1 × 48‑h fast (Sat–Sun).

Milestones

• Weight: -1–2 % body‑fat.
• HRV: +3 ms.
• Fasting glucose <95 mg/dL.

Month 2 – “Peak Metabolic & Cognitive”

Week	Focus	Key Actions
5	Metformin (if cleared) – start 500 mg BID; add Berberine (post‑meal).	Cyc‑Keto + 2 × 24‑h fast.
6	Add Ala (2‑week cycle) and NAC (2‑on/1‑off).	HIIT volume ↑ (5 × 4 min).
7	Rapamycin (1 mg, Sat) – start “pulse” (one dose per week).	Targeted Carb before HIIT.
8	Spermidine & Curcumin cycle.	48‑h fast (Mon–Tue).

Milestones

• VO₂max +5 %.
• LDL‑C ↓ 10‑15 % (if baseline high).
• IGF‑1 ~ 200‑250 ng/mL (age‑adjusted).

Month 3 – “Performance & Longevity Optimization”

Week	Focus	Key Actions
9	High‑Intensity Power (3×3) + Plyo; Neurofeedback (Alpha).	Fast‑recovery (SA+Cold) + 24 h fast.
10	NAD+ stack (NMN + NR) + Taurine.	Cyc‑Keto with targeted carb pre‑strength.
11	Senolytic cycle (fisetin + quercetin) + Rapamycin (2 × / week).	LED red‑light 10 min post‑workout.
12	Deload (50 % volume) & full body reset.	Full‑body low‑intensity + persistence of supplement base (NMN, D3/K2, Mg).

End‑of‑Program Metrics

Metric	Target (EoM)
Body Fat	-5 % (from baseline)
VO₂max	+10 %
1RM Bench	+10 %
Fasting Glucose	<90 mg/dL
HbA1c	<5.5 %
CRP	<1 mg/L
HRV (RMSSD)	+15 %
Chronotype	8 h night sleep, <10 % sleep‑onset latency
Cognitive (Lumosity)	+15 % accuracy/ speed
Epigenetic Clock (if measured)	≤5 % age‑reduction (optional)

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9. OPTIONAL “PRO‑LEVEL” INTERVENTIONS (Doctor‑Supervised)

Agent	Dose	Frequency	Intended Benefit
Rapamycin (nanoparticle‑form)	0.5‑1 mg	Weekly (Saturday)	mTOR inhibition → autophagy & longevity.
Metformin	500 mg BID	5 weeks on, 1 week off	Insulin sensitivity, anti‑cancer.
Dasatinib + Quercetin (senolytic combo)	100 mg / 250 mg	2×/week	Eliminate senescent cells.
Pyrrolo‑p‑N‑acetyl‑cystein (PNAC)	600 mg	2‑on/1‑off	Glutathione boost.
NAD+ IV (optional)	250 ml (500 mg NAD+)	Every 4 weeks	Rapid NAD+ repletion.
Gene‑Therapy (e.g., SIRT1 activator)	Research‑only	—	Experimental.

Safety – Obtain baseline CBC, CMP, LFTs, kidney, lipid panel before each prescription and repeat every 4‑6 weeks.

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10. QUICK‑REFERENCE CHECKLIST (Daily)

Time	Task
06:00	Wake, HRV breathing (5 min)
06:30	NMN/NR + Vitamin D/K2 + CoQ10 + Omega‑3
07:00	Water + electrolytes
08:00	First Meal (Keto) + Caffeine (optional)
09:30	Pre‑HIIT carbs (if scheduled)
10:00	Workout (strength/HIIT)
12:00	Post‑workout (protein + NMN)
14:00	Berberine (if on) + Spermidine (if cycle)
15:30	Lunch (Keto)
18:00	Magnesium + NAC (if on)
19:30	Dinner (fat‑rich) + Curcumin
21:00	Cold‑plunge (3 min) + Sauna (15 min)
22:00	Meditation (10 min) + Neuro‑feedback (if scheduled)
23:00	Sleep (lights off, 15 min wind‑down)

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11. FINAL NOTES

1. Iterative Optimization – Use the weekly data to fine‑tune macros, supplement timing, and training loads.
2. Stay Flexible – If HRV drops >10 % for >3 days, reduce volume, increase magnesium, and add an extra recovery day.
3. Community – Join a bio‑hacking forum (e.g., r/Biohackers or Longevity Forum) to troubleshoot, share results, and stay updated on emerging research.

You now have a fully‑integrated, data‑driven 90‑day longevity plan that blends cutting‑edge nutritional science, precise supplementation, evidence‑based training, and state‑of‑the‑art recovery techniques. Execute it with discipline, monitor relentlessly, and adjust based on your own biometric feedback.

Stay curious, stay safe, and enjoy the journey toward a longer, sharper, and stronger you!