Comprehensive 3-Month Longevity Biohacking Plan

Introduction and Assumptions

This plan is designed for an advanced biohacker (healthy adult, age 30-50, no major medical conditions) aiming to optimize longevity markers (e.g., NAD+ levels, inflammation, telomere length proxies via HRV/sleep), physical performance (VO2 max, strength, metabolic flexibility), and cognitive performance (focus, memory, neuroplasticity). It's evidence-based, drawing from studies on caloric restriction mimetics (e.g., rapamycin), senolytics (e.g., dasatinib + quercetin), NAD+ precursors (e.g., NMN trials), and protocols from experts like Peter Attia, Andrew Huberman, and Bryan Johnson.

Key Principles:

• Progressive phasing: Month 1 (Foundation: Build habits, baseline metrics), Month 2 (Optimization: Intensify, personalize via data), Month 3 (Peak & Sustain: Advanced tweaks, maintenance protocols).
• Personalization via tracking: Use wearables for real-time adjustments.
• Safety first: Consult a physician before starting. Get baseline bloodwork (CBC, CMP, lipids, HbA1c, hs-CRP, fasting insulin, homocysteine, vitamin D, hormones). Retest end of Months 1 & 3. Monitor for side effects (e.g., GI upset from supps).
• Caloric intake: 2,200-2,800 kcal/day (adjust via DEXA/body comp scan). 80/20 macro flexibility for adherence.
• Sleep goal: 7-9 hours/night, 95%+ efficiency.

Required Gear (invest ~$1,500):

Category	Tools	Purpose
Wearables	Oura Ring Gen3 or Whoop 4.0	Sleep, HRV, recovery, strain
Glucose	Levels or Dexcom G7 CGM	Metabolic health, food responses
Fitness	Garmin/Apple Watch + power meter (e.g., Stages for bike)	VO2 max, zones, rPE
Cognitive	Muse 2 headband or Emotiv Insight	Neurofeedback, meditation
Other	Sauna blanket (HigherDOSE), ice bath tub, red light panel (Joovv)	Heat/cold therapy

Tracking Protocol:

• Daily: Log HRV (morning via Oura/Elite HRV app), glucose spikes (<140 mg/dL post-meal), subjective energy/mood (1-10 scale via app like Reflect).
• Weekly: Weigh-in, tape measure, 1RM tests, blood pressure.
• Monthly: DEXA scan, VO2 max test (lab or estimated via Garmin), cognitive battery (e.g., BrainHQ app).

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Nutrition Protocol

Base: Cyclical ketogenic (keto 5 days/week, carb refeed 2 days for glycogen/muscle). Emphasizes whole foods, autophagy via fasting. Time-restricted eating (TRE): 16:8 window (12pm-8pm eat).

Month	Diet Variation	Fasting Regimen	Macros (per day)	Key Meals Example
1	Standard Keto	16:8 daily; 1x 24h fast (Sun)	70% fat, 25% protein, 5% carb (<30g net)	Breakfast skip; Lunch: Ribeye + broccoli rabe (avocado oil); Dinner: Salmon + kale salad; Snacks: Macadamia nuts
2	Targeted Keto (TKD)	16:8 + 1x 36h fast (alternate weeks); 5:2 (500kcal Tue/Fri)	65% fat, 25% protein, 10% carb (20-50g pre/post workout)	Add 25g dextrose/cyclodextrin pre-HIIT; Carb-up Sat: Sweet potato + berries
3	Cyclical Keto (CKD)	18:6 TRE; 2x 48h fasts (under supervision); OMAD 2x/week	60% fat, 25% protein, 15% carb (100g refeed days)	Refeed Sun: Grass-fed steak + quinoa; Daily: Bulletproof coffee (C8 MCT + butter) to start window

Hydration: 4L water + electrolytes (LMNT or homemade: 1/4 tsp salt + 1g potassium citrate). Coffee/tea: 400mg caffeine max. Avoid: Seed oils, processed foods, alcohol (1 drink/month max).

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Supplement Stack

Cycling prevents tolerance/downregulation. Source pharma-grade (e.g., Renue by Science, DoNotAge). Total cost ~$300/month.

Category	Stack	Dosages & Timing	Cycling	Rationale (Key Studies)
NAD+ Longevity	NMN 1g + Resveratrol 1g + Pterostilbene 250mg	AM sublingual NMN; PM resv/ptero w/fatty meal	5 days on/2 off	Boosts NAD+ (Imai 2021); SIRT1 activation (Sinclair lab)
Senolytics	Fisetin 1.5g + Quercetin 1g + Dasatinib 100mg (Rx)	Days 1-3 of each month (w/fat)	Monthly pulse (3 days)	Clears senescent cells (Kirkland 2019); 30% lifespan extension in mice
Mitochondria	PQQ 20mg + CoQ10 200mg + ALA 600mg	AM w/breakfast	Continuous	mtDNA biogenesis (Harris 2013); ROS reduction
Cognitive	Lion's Mane 2g + Bacopa 300mg + Uridine 250mg + DHA 2g	AM Lion's/Bacopa; PM uridine/DHA	6 weeks on/1 off	NGF boost (Mori 2009); Synaptic plasticity
Performance/Recovery	Creatine 5g + Beta-Alanine 3.2g + Taurine 3g + Glycine 5g (bedtime)	Post-workout creatine/beta-ala; PM taurine/glycine	Continuous	ATP/muscle carnosine; Sleep quality (Yamadera 2007)
Month 3 Add-On	Rapamycin 6mg (Rx, w/doctor)	Weekly (Fri PM)	Monthly off-week	mTOR inhibition (autophagy; Mannick 2018 trial)

Stack Summary Table (Daily Baseline):

Time	Supplements
Wake	NMN 1g sublingual
12pm (w/lunch)	PQQ/CoQ10/ALA/Creatine/Beta-Ala/Lion's/Bacopa
6pm (w/dinner)	Resv/Ptero/DHA/Uridine/Taurine
Bed	Glycine 5g

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Exercise Routine

5-6 days/week, 45-90 min sessions. Progressive overload: +5% load/volume weekly. Rest based on Whoop recovery score (> green = train hard).

Day	Focus	Month 1	Month 2	Month 3
Mon	Strength A (Push)	3x8-10: Bench, OHP, Dips; 3x12 Triceps	Add 20% load; Superset	+ Dropsets; 4x
Tue	Zone 2 Cardio + Mobility	45min LISS (bike 65-75% max HR); Yoga 20min	60min; Add rucking	75min; Trail run
Wed	HIIT	4x4 Tabata (bike sprints: 30s on/90s off)	6x4; Add EMOM burpees	8x4; VO2 max test
Thu	Strength B (Pull/Legs)	3x8 Deadlift, Pull-ups, Squats; 3x12 Calves	+Paused reps; Lunges	+Cluster sets; Bulgarian splits
Fri	Active Recovery	30min walk + sauna (20min 180°F) + 3min cold plunge	Ice bath 5min + breathwork	Red light 20min + float tank
Sat	Full Body + HIIT	Circuit: 4 rounds (Kettlebell swings, push-ups, rows, box jumps)	Add weights; 20min AMRAP	Competition sim: Murph WOD
Sun	Rest/Fast	Light walk; Foam roll	Optional neurofeedback	Bloodwork/review

Metrics to Track:

• Strength: Log 1RMs (bench, squat, deadlift).
• Cardio: Zone 2 (nose breathable), HIIT (rPE 8-9/10).
• Recovery: 10-15min sauna/ice 3x/week; Contrast showers daily.

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Stress Resilience & Cognitive Optimization

Daily (15-30min):

• Morning Ritual: 10min box breathing (4-4-4-4) via Elite HRV app. Target HRV >60ms.
• HRV Training: 5min resonance breathing (6 breaths/min). If <baseline, deload exercise.
• Meditation/Neurofeedback: 20min Muse sessions (focus on calm state). Progress to alpha wave training.
• Evening Wind-Down: No screens post-8pm. 432Hz binaural beats + magnesium glycinate 400mg (if not in stack).

Weekly:

• Journal: Gratitude + wins (Sun).
• Cold exposure: 2-3min ice bath (build tolerance).

Cognitive Drills:

• Dual N-back (app: Brain Workshop, 20min 3x/week).
• Language (Duolingo 15min/day) for neuroplasticity.

Sleep Stack (if Oura readiness <80%):

• Blackout room, 65°F, earplugs.
• Add Apigenin 50mg + Theanine 200mg bedtime.

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Monthly Milestones & Adjustments

Month	Goals	Adjustments
1: Foundation	HRV +10%, Glucose AUC <100, Sleep 8hrs avg, Strength +10%	Baseline all metrics. If GI issues, halve supps.
2: Optimization	VO2 max +5%, Inflammation (CRP) -20%, Senolytic pulse	Data-driven: High glucose foods → cut; Low HRV → more recovery.
3: Peak	All metrics +15-20% cumulative; Rapamycin intro	Test & tweak for life: e.g., if keto stalls, add CKM (carnivore-keto hybrid). Taper intensity week 4.

Potential Roadblocks & Fixes:

• Keto flu: Bone broth + electrolytes.
• Plateaus: Deload week 4 each month.
• Adherence: 80% rule; gamify via Streaks app.

Expected Outcomes (based on similar protocols):

• 5-10% body fat loss.
• 10-20% performance gains.
• Measurable longevity shifts (e.g., lower epigenetic age via TruAge test).

Track everything in a Notion dashboard or Cronometer. Reassess post-3 months for 6-month extension. This is your blueprint—iterate ruthlessly with data!