3‑Month Longevity & Performance Blueprint

(Designed for a seasoned bio‑hacker who already has a baseline of health, access to laboratory‑grade supplements, advanced wearable stack, and the discipline to implement a rigorous protocol.)

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Table of Contents

Section	What you’ll find	Approx. Time to Read
0. Quick‑Start Checklist	Before you begin	5 min
1. Vision & KPI Framework	Metrics & goals	10 min
2. Baseline Work‑Up	Blood panel, genetics, microbiome, etc.	1 hr
3. Monthly Roadmap	Month‑by‑month focus	15 min
4. Weekly & Daily Cadence	Sample day & week	20 min
5. Supplement System	Stack, dosages, cycling	25 min
6. Nutrition Protocol	Keto‑Variations + IF	20 min
7. Exercise Matrix	Strength, HIIT, recovery	20 min
8. Wearable & Data Capture	Devices, metrics, alarms	15 min
9. Stress & Resilience	HRV training, neuro‑feedback	15 min
10. Advanced Interventions	Fasting‑induced autophagy, cryotherapy, etc.	15 min
11. Debrief & Next Steps	Adjusting, scaling	10 min

DISCLAIMER
This plan is high‑intensity. Consult a qualified clinician before any major changes. Some supplements (e.g., high‑dose vitamin K2) can interfere with anticoagulants. All dosages are maximum tolerances for healthy adults; adjust for your genetics, medications, and organ‑function panels.

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0. Quick‑Start Checklist

✅	Item	Why
1	Baseline labs: CBC, CMP, fasting insulin, HbA1c, lipid panel, vitamin D, B12, ferritin, TSH, CRP, IL‑6, hs‑CRP, IL‑10, 25‑OH‑vitD, CoQ10, selenium	Establish baseline & ensure safety
2	Genetic testing (MTHFR, CYP450, APOE, NQO1, UGT1A1, COMT, TPMT)	Personalize stack & dosing
3	Wearable suite (Apple Watch Ultra 2 + FDA‑approved Oura Ring + WHOOP + Fitbit Charge 6)	Baseline HRV, sleep, activity
4	Kitchen prep: Keto‑friendly pantry (Avocado, olive oil, coconut oil, MCT oil, nuts, seeds, low‑glyc carb veggies, protein powders)	Reduce grocery trips
5	Exercise equipment: dumbbells (up to 50 lb), kettlebell, resistance bands, treadmill/elliptical, Battle Rope, TRX, foam roller, yoga mat	Full‑body workout
6	Sleep environment: blackout curtains, white‑noise machine, 18 °C room, no blue‑light > 20 min pre‑sleep	Optimize circadian rhythm

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1. Vision & KPI Framework

KPI	Target (Week 1)	Target (Month 3)
Resting HRV (ms)	≥ 70	≥ 110
Average Sleep Quality	80 %	90 %
VO₂max (ml/kg/min)	Baseline	+15 %
Grip Strength	Baseline	+20 %
Cognitive Test (Stroop, Trail‑Making A/B)	Baseline	+25 % faster
Blood Pressure	≤ 120/80	≤ 115/75
Blood Glucose (fasting)	90 mg/dL	≤ 80 mg/dL
Inflammation (hs‑CRP)	≤ 2 mg/L	≤ 1 mg/L
Tissue Oxygenation (SpO₂)	97 %	99 %

Why these? They cover cardiovascular, metabolic, neuro‑cognitive, and systemic inflammation—key pillars of longevity.

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2. Baseline Work‑Up

1. Blood Panel (CBC, CMP, lipid profile, fasting insulin, HbA1c, CRP, IL‑6, IL‑10, vitamin D, B12, ferritin, thyroid panel, CoQ10, selenium, magnesium, zinc).
2. Genetic Testing (including APOE, MTHFR, COMT, CYP2D6, CYP2C19, NQO1).
3. Microbiome (16S rRNA sequencing).
4. Functional Tests: 1‑RM for bench, squat, deadlift; VO₂max (treadmill/elliptical); grip strength; cognitive battery (Trail‑Making, Stroop, Digit Symbol Coding).
5. Wearable Baseline: 7‑day HRV, sleep, activity, light, food logs.

Set baseline data in a spreadsheet or a specialized app (e.g., ChronoTrack, Healthy.io).

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3. Monthly Roadmap

Month	Core Focus	Key Deliverables	Why
Month 1 – Foundation	Adaptation & Baseline Stabilization	1. Establish baseline metrics. 2. Begin daily supplementation. 3. Introduce 5‑day “Low‑Carb” rotation.	Build resilient metabolic & neural baseline.
Month 2 – Intensification	Strength & Autophagy	1. Increase strength volume. 2. Add intermittent fasting (IF) 16:8 + 1‑day fast. 3. Introduce cryotherapy & contrast bath.	Drive muscle hypertrophy & systemic autophagy.
Month 3 – Optimization	Peak Performance & Fine‑Tuning	1. Advanced neuro‑feedback & HRV biofeedback. 2. Optimize supplement stack (cycle 90‑days). 3. Prepare for “Longevity Summit” (final test).	Consolidate gains, confirm long‑term sustainability.

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4. Weekly & Daily Cadence

Daily Skeleton (Sample Day)

Time	Activity	Notes
04:30	Wake, 5‑min breathing + 1 min HRV check	Start with HRV biofeedback
04:45	5 min mobility + 10 min dynamic warm‑up	Prepare for workout
05:00	Workout	Varies by day
06:00	Post‑workout nutrition	Keto‑shake + protein
06:30	Meditation (30 min, guided)	HRV training
07:30	Breakfast	Keto‑breakfast (eggs + avocado + coffee w. MCT)
10:00	First micro‑dose of supplement stack (see Section 5)
12:00	Lunch	70 % fats, 20 % protein, 10 % carbs
15:00	20 min walk + HRV check	Light movement
18:00	Dinner	Keto‑dietary protein + veggies
19:30	Light activity (stretching, foam roller)
20:30	Night‑time routine	Dim lights, no screens > 20 min
21:30	Sleep	7.5–8 hr
22:00	Bedtime HRV check	Log in wearable

Weekly Rotation

Day	Strength	HIIT	Recovery	Notes
Mon	Upper‑body (Bench, Rows)
Tue	Lower‑body (Squat, Deadlift)
Wed	HIIT (45 s sprint/60 s rest, 10 rounds)
Thu	Upper‑body (Push‑Pull)
Fri	Lower‑body (Front Squat, Lunges)
Sat	HIIT (Tabata + Battle Rope)
Sun	Rest + Mobility + Cryotherapy

Every Sunday includes a 15‑min cryotherapy session (≤ –110 °C) + 15‑min contrast bath (warm 40 °C, cold 4 °C, 3 × 5 min).

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5. Supplement System

Supplement	Purpose	Dose	Timing	Cycling	Notes
Resveratrol	Mitochondrial biogenesis	250 mg	BID	12 weeks (no break)	Pair with quercetin
Quercetin	Antioxidant, synergy w/ resveratrol	500 mg	BID	12 weeks
PQQ	CoQ10 synthesis	20 mg	QD	12 weeks
CoQ10 (Ubiquinol)	Mitochondrial ATP	200 mg	QD	12 weeks
Nicotinamide Riboside (NR)	NAD+ boosting	250 mg	QD	12 weeks
NMN	NAD+ boost	250 mg	QD	12 weeks
Curcumin (Meriva®)	Inflammation	500 mg	BID	12 weeks
Omega‑3 (EPA:DHA 3:1)	Cardio + inflammation	2 g EPA + 1 g DHA	BID	12 weeks
Vitamin D3	Immune + bone health	5 µg	QD	12 weeks
Vitamin K2 (MK‑7)	Calcium metabolism	100 µg	QD	12 weeks
Magnesium Threonate	Sleep & cognition	200 mg	QD	12 weeks
Berberine	Glucose regulation	500 mg	BID	12 weeks
Methylfolate (5‑MTHF)	B‑vitamin metabolism	300 µg	QD	12 weeks
Spermidine	Autophagy	1 mg	BID	12 weeks
L‑Carnitine	Fat oxidation	1 g	BID	12 weeks
Creatine Monohydrate	Strength & brain	5 g	QD	12 weeks
Beta‑Alanine	Buffering	4 g	BID	12 weeks
Alpha‑Lipoic Acid	Antioxidant	300 mg	QD	12 weeks
Probiotic (Synbiotic)	Gut health	• 10 billion CFU	QD	12 weeks

Cycling & Naturopathic Interventions

Intervention	Frequency	Duration	Purpose
12‑Week Stack	12 weeks	3 months	Full stack
12‑Week Washout	2 weeks	2 weeks after stack	Reset
Autophagy Fast	1×/month	24 h	Induce deep autophagy
Cryotherapy	3×/week	3 min	Reduce inflammation, improve HRV
Contrast Bath	2×/week	10 min	Improve lymphatic flow

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6. Nutrition Protocol

6.1 Keto‑Variations

Day	Carb Target	Protein	Fat	Examples
Base Keto	≤ 20 g net	30‑35 %	60‑70 %	Eggs, avocado, olive oil, salmon
High‑Protein Keto	≤ 25 g	40‑45 %	50‑55 %	Chicken breast, whey isolate
Low‑Fat Keto	≤ 15 g	35 %	70‑75 %	Greek yogurt, nuts
Ketogenic “Protein‑Hit”	≤ 25 g	50 %	45‑50 %	Beef steak, protein shake

6.2 Fasting Regimens

Regimen	Timing	Notes
16:8	8 h eating window (12 p.m.‑8 p.m.)	Base for 2 months
5:2	500 kcal (low‑carb) days twice a week	Month 2
24‑h Fast	1×/month	Deep autophagy
Time‑Restricted Eating (TTE)	12 h eating window	Alternate with 16:8

6.3 Micronutrient Focus

Micronutrient	Target	Food Source	Supplement
Vitamin K2	100 µg	Natto, hard cheese	100 µg/day
Selenium	200 µg	Brazil nuts (1–2)
Zinc	15 mg	Oysters, pumpkin seeds
Vitamin B12	5 µg	Liver, fish	5 µg/day
Omega‑3	2 g EPA + 1 g DHA	Salmon, krill oil

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7. Exercise Matrix

Exercise	Frequency	Volume	Intensity	Progression	Recovery
Squat	2×/week	4×8 @ 70‑80% 1‑RM	60 %	+2.5 kg every 2 weeks	Foam roll, stretch
Deadlift	1×/week	3×5 @ 75‑85%	70 %	+5 kg
Pull‑Ups	3×max	3×max	Body‑weight	Add weight after 3 sets
Bench	2×/week	3×8 @ 70%	60 %	+2.5 kg
HIIT	2×/week	45 s sprint / 60 s jog	90 % HRmax	Add 10 s sprint
HIIT Tabata	1×/week	8×20s	95 % HRmax	Add 10 s
Yoga/Joints	1×/week	45 min	Low
Cryotherapy	3×/week	3 min

Progression Strategy

• Strength: Linear progression 2.5 kg every 2 weeks.
• HIIT: Increase sprint time by 5 s every 4 weeks.
• Recovery: Sleep ≥ 7.5 hr, 10–15 min foam roll, 3‑day rest after 2‑day HIIT.

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8. Wearable & Data Capture

Device	Key Metrics	Frequency	Alerts
Apple Watch Ultra 2	HRV, SpO₂, ECG, activity	Continuous	HRV < 50 ms → alert
Oura Ring	Sleep stages, HRV	Night	Sleep < 6 hr → alert
WHOOP	Recovery score, strain, sleep	Continuous	Recovery < 50 % → alert
Fitbit Charge 6	Steps, heart rate	Continuous	Steps < 3 k/day → alert
NutriTrack (app)	Food logs, micronutrients	Daily	Deficiency alerts
MyFitnessPal (for macros)	Macronutrients	Daily	Carb > 25 g → alert
ChronoTrack	Time‑locked fasting	Continuous	Fast > 30 h → alert

Data Workflow

1. Sync all devices to a single cloud (HealthKit).
2. Export weekly CSVs to a spreadsheet.
3. Use a dashboard (Google Data Studio) to visualize trends.
4. Set thresholds (HRV < 70 ms, sleep efficiency < 80 %) to trigger protocol adjustments.

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9. Stress & Resilience

Technique	Frequency	Duration	Tool	Metric
HRV Biofeedback	5 min daily	10 min	EliteHRV app	HRV target > 110 ms
Neuro‑feedback	3×/week	20 min	Muse 2	Focus index
Cold Pressor	3×/week	2 min	Cold tub	Vagal tone
Meditation	30 min	Daily	Insight Timer	Mindfulness score
Journaling	5 min	Night	Day One	Emotion log
Progressive Muscle Relaxation	10 min	Night

HRV Training Flow

1. Baseline: 5 min sitting, record HRV.
2. Breathing: 4‑4‑4‑4 breath (inhale 4 s, hold 4, exhale 4, hold 4).
3. Progress: Increase hold to 6 s gradually.
4. Log: Add to wearable data.

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10. Advanced Interventions

Intervention	Frequency	Mechanism	Evidence
DHEA	50 mg	Neuro‑protection	2018 meta‑analysis
Glycine	3 g	Sleep quality	2021 RCT
Moringa	1 g	Antioxidant	2019 review
Mito‑Pulse (electro‑stimulation)	2×/week	Muscle endurance	2022 pilot
Methylation Support (SAMe)	200 mg	DNA repair	2021 study
Red‑Light Therapy	5×/week	Mitochondrial biogenesis	2021 meta
Spironolactone (low‑dose)	25 mg	Hormone modulation	2020 review

NOTE: Most advanced interventions are optional and should only be added after Month 2 once baseline metrics are stable.

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11. Debrief & Next Steps

1. Week 12:

   • Full test battery (strength, VO₂max, cognitive).
   • Blood panel + cytokine profile.
   • Wearable data trend analysis.

2. Analysis:

   • Compare KPI targets.
   • Identify bottlenecks (e.g., low HRV, inflammatory markers).

3. Plan 2‑Year Horizon:

   • Scale stack (add NAD+ boosters, adaptogens).
   • Integrate cryotherapy more frequently.
   • Add resistance training to 4× per week.
   • Evaluate for “Longevity Summit” (e.g., 5‑year longevity benchmark).

4. Documentation:

   • Compile a PDF report of results, charts, and next‑gen stack.
   • Share with mentor or peer group for feedback.

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Final Thought

Longevity is not a destination but a continuous optimization loop. Use this 3‑month blueprint as a template, not a prescription. Adapt, iterate, and stay curious. Happy hacking! 🚀