Advanced Longevity Plan (Biohacker)

I can offer a detailed, research-informed, experimental framework for a 3‑month longevity and performance plan. This is educational, not medical advice. Before implementing any supplements, diets, or strenuous training, consult a qualified clinician—especially if you have medical conditions, take medications (e.g., anticoagulants, SSRIs, hypoglycemics), or have a history of eating disorders, cardiovascular disease, seizures, or electrolyte imbalances.

Overview and Philosophy

• Goals: improve metabolic health, cardiorespiratory fitness, strength and muscle mass, sleep quality, stress resilience, and cognitive performance while minimizing injury and overtraining risk.
• Approach: combine evidence-based practices with careful self-experimentation. Use data to inform adjustments: continuous glucose, HRV, sleep architecture, training load, body composition, and subjective well-being.
• Cadence: 12 weeks separated into 3 mesocycles (Foundation → Build → Consolidate/Refine), with planned deloads and re-assessments at Weeks 4, 8, and 12.

Key Tracking and Baselines (Week 0)

• Medical screening: discuss plan with your clinician. Baseline labs (fasted unless noted): CBC, CMP, fasting lipids (including ApoB, Lp(a)), hs-CRP, HbA1c, fasting insulin, TSH/free T4, ferritin, 25(OH)D, B12, RBC magnesium, uric acid, homocysteine; optional: Omega-3 index, testosterone/estradiol/SHBG, IGF‑1, DHEA‑S, cortisol (AM), stool microbiome if you plan gut-focused changes.
• Body comp and fitness: DEXA or BIA; circumference (waist, neck, hips); resting HR; grip strength; 1–3RM estimates (or 5RM) for major lifts; VO2max estimate (Cooper test or wearable); Zone 2 power/pace; HRV baseline (7 mornings).
• Cognitive baseline: simple and 2‑back reaction times (e.g., BrainHQ/Cambridge Brain Sciences), Psychomotor Vigilance Task (PVT), Stroop.
• Wearables: Oura/Whoop/Apple Watch/Garmin for HRV, HR, sleep staging, body temp, strain; CGM for 2–4 weeks (Weeks 1–4) to map glycemic responses; smart scale; training platform (TrainingPeaks/HRV4Training).
• Environment: light meter or app, air quality monitor, bedroom temperature control, blue-light filters.

Dietary Protocol (cycled across 12 weeks) Guiding principles

• Protein: 1.6–2.2 g/kg ideal body weight per day (higher end if cutting; lower end if in maintenance).
• Fiber: ≥30 g/day from varied plants; target diverse polyphenols.
• Fats: emphasize omega‑3s, extra-virgin olive oil, nuts, avocado; limit industrial seed oils when cooking at high heat.
• Carbs: periodize with training; largely low-glycemic, intact starches.
• Electrolytes: especially during fasting/keto training days (sodium 3–5 g/d total from diet + supplements if needed; potassium ~3–4 g/d from food; magnesium 300–400 mg/d).

Structure Weeks 1–4 (Foundation: Metabolic Reset + Nutrition Mapping)

• Pattern: 16:8 time-restricted eating (TRE) on 4–5 days/week; 1 day/week 24‑hour fast or two 36‑hour fasts separated by a week if experienced; 1–2 high‑carb refeed evenings after hardest training days.
• Carbs: 75–125 g on non-HIIT days; 125–175 g on HIIT/leg strength days. Use CGM to cap postprandial peaks <140–150 mg/dL and return to baseline within 2–3 h.
• Protein: 1.8–2.2 g/kg IBW, evenly distributed (3–4 feedings/day) with 2.5–3 g leucine per feeding.
• Fats: to satiety; prioritize EVOO, fatty fish (3x/week), nuts; limit saturated fat if ApoB is elevated.
• Example day (non-HIIT):
  • First meal ~10–11am: eggs/egg whites, smoked salmon, sautéed greens, EVOO; berries.
  • Second meal: large salad with legumes or tofu/chicken, EVOO, mixed seeds.
  • Dinner: grass-fed beef or tempeh, crucifers, resistant-starch source (cooled potatoes or lentils) if training next morning.
• Optional keto micro-cycle: 5 days low-carb (<50 g net) during Week 2 with liberal electrolytes, then reintroduce carbs strategically.

Weeks 5–8 (Build: Performance + Mitochondrial Emphasis)

• Pattern: 14:10 TRE on training-dense weeks; 1 day 24‑h fast or 2x 20‑h fasts; carb cycling sharper: 75–100 g on Zone 2/upper days, 150–200 g on leg strength/HIIT days.
• Add intra-workout carbs (10–25 g cyclic dextrin + electrolytes) for sessions >60–75 min or high intensity to protect quality.
• Protein steady; consider collagen (15 g + 50 mg vitamin C 30–60 min pre-tendon/impact work).

Weeks 9–12 (Consolidate: Body Comp and Sleep Optimization)

• Pattern: 16:8 TRE 3–4 days/week; optional 3‑day protein-sparing modified fast (PSMF) in Week 10 if body fat loss desired and you tolerate it: 1.8–2.4 g/kg protein, low fat/carb, high micronutrients, 2–3 days only, then return to balanced intake.
• Carbs: maintain performance-supporting carb timing; taper fasting on nights before maximal training to prioritize sleep.

Hydration and Electrolytes

• Start day with 500–700 mL water + 1–2 g sodium (e.g., pinch salt + lemon). Add 300–500 mL per 30 min of intense training. Magnesium glycinate 200 mg evening; optional 100–200 mg morning.

Supplement Stack (example, cycle and personalize with clinician) Daily core (Weeks 1–12)

• Creatine monohydrate: 3–5 g daily. No loading needed.
• Omega‑3 (EPA/DHA): total 1.5–2 g/day combined (check with clinician if on anticoagulants).
• Vitamin D3 + K2: D3 1000–4000 IU/day titrated to 25(OH)D 30–50 ng/mL; K2 MK‑7 90–180 mcg/day if not contraindicated.
• Magnesium glycinate/taurate: 300–400 mg elemental/day.
• Glycine: 3 g pre‑sleep; may aid sleep architecture.
• Probiotic/prebiotic food focus; optional psyllium husk 5–10 g/day if fiber low.

Performance/cognition (cycle)

• L‑theanine 100–200 mg with caffeine 50–100 mg for focused sessions; avoid caffeine after ~2 pm.
• Rhodiola rosea 100–200 mg on cognitively demanding or high-stress days; cycle 5 days on/2 off; avoid if anxious/jittery.
• Acetyl‑L‑carnitine 500–1000 mg on low-carb days for some; monitor for GI effects.
• Beta‑alanine 3.2–6.4 g/day split doses for 8 weeks (paresthesia is benign) to support high-intensity capacity.
• Beetroot nitrate: 400–800 mg nitrate equivalent 2–3 h pre-Zone 2/threshold sessions; avoid if prone to low BP.
• Taurine 1–2 g/day may aid endurance and recovery.

Metabolic/aging candidates (use clinician oversight)

• Berberine 500 mg 1–2x/day with meals or R‑ALA 100–200 mg with higher-carb meals for glycemic control; avoid if on hypoglycemics without supervision.
• Urolithin A 500–1000 mg/day (if available) for mitochondrial health; evaluate response over 8–12 weeks.
• Spermidine 1–2 mg/day from food or supplements; evidence emerging.
• Nicotinamide riboside (NR) or NMN: 250–500 mg/day; evidence mixed; monitor sleep and HRV.
• Low-dose lithium orotate 1–2 mg elemental/day is sometimes used by biohackers; discuss risks and thyroid/kidney monitoring with clinician.

Sleep stack (as needed, don’t combine excessively)

• Magnesium (as above), glycine (3 g), apigenin 50 mg, L‑theanine 200 mg. Reserve melatonin (0.3–1 mg) for jet lag/shift days, not nightly if you experience grogginess.

Supplement cycling

• Weeks 1–4: establish core; introduce one variable at a time each 5–7 days.
• Weeks 5–8: add beta‑alanine, beetroot on training days, berberine if needed.
• Weeks 9–12: consider urolithin A or NR/NMN trial; evaluate cognitive and sleep effects.

Exercise Programming (12 weeks) Weekly template (adjust to schedule, RPE, HRV)

• Strength: 3 days/week (e.g., Mon, Wed, Fri).
• Zone 2: 2–3 sessions/week, 45–75 min each, HR ~60–70% HRR or conversational pace.
• HIIT/VO2max: 1–2 sessions/week, nonconsecutive.
• Mobility: daily 10–15 min; 1 longer session/week.
• NEAT: 8–12k steps/day; postprandial 10–15 min walks.

Strength details

• Focus: compound lifts with progressive overload; prioritize posterior chain and grip.
• Example split: Day A (Lower): Back squat or safety bar squat 3–5x3–6; RDL 3–4x5–8; split squats 3x8–10; calves; core anti-rotation. Day B (Upper Push/Pull): Bench or incline 3–5x3–6; weighted pull-ups or rows 4x5–8; overhead press 3x5–8; face pulls; curls; triceps. Day C (Full/Power): Trap bar deadlift 3–4x3–5; hip thrust 3x6–10; chin-ups 3xAMRAP; kettlebell swings 4x15–20; carries 3x40–60 m.
• Progression: add 2.5–5% load or 1–2 reps weekly if all sets at RIR 1–3. Deload Week 4 and 8: reduce volume by ~40–50%, intensity by 10–15%.
• Tendon/bone: include jumps/hops or pogo 2x/week low volume (e.g., 3x20 sec) if joints tolerate; collagen + vitamin C 30–60 min pre.

Cardio details

• Zone 2: bike/row/run 45–75 min. Aim to lift VT1 over 12 weeks. Use lactate meter occasionally (goal ~2 mmol/L) if available.
• HIIT options (alternate weekly):
  • 4x4 min at 90–95% HRmax, 3 min easy between.
  • 6–10x1 min at 95–100% vVO2max, 1–2 min easy.
  • Sprint interval (advanced): 6–8x20 sec all-out, 2–3 min easy; use sparingly Weeks 5–10 only.
• Threshold: every other week 20–30 min at LT or 2x10–15 min; do not stack with heavy leg day.

Recovery and Autoregulation

• HRV-guided: if morning HRV drops >20% from 7‑day baseline and subjective fatigue high, reduce intensity/volume that day.
• Sleep: target 7.5–9 h, consistent timing; 10k lux outdoor light within 30–60 min of waking; blue-light reduction 2 h pre-bed; 17–19°C bedroom.
• Myofascial: 10 min foam rolling + mobility post-training; sauna 2–4x/week (80–90°C, 3x12–15 min with cool-downs) if heat‑tolerant; hydrate/electrolytes.
• Cold exposure (optional): post-easier sessions or AM on rest days, 2–4 min at 10–15°C; avoid immediately post-hypertrophy if chasing gains.

Stress Resilience and Cognitive Training

• HRV biofeedback: 10–15 min/day resonant breathing (typically 4.5–6.5 breaths/min) using devices/apps (e.g., HeartMath, Elite HRV). Goal: increase LF power/coherence and raise resting HRV over weeks.
• Meditation: 10–20 min/day; combine focused attention and open monitoring. Add 1 longer session/week (30–45 min).
• Neurofeedback concepts: if access to QEEG/neurofeedback, train SMR (12–15 Hz) uptraining for sleep and focus; frontal midline theta for sustained attention; avoid overtraining sessions (>2–3/week).
• Cognitive drills: 10–15 min/day N‑back (2–3), dual‑n‑back 2–3x/week, PVT weekly; skill practice tied to your domain.
• Sunlight and nature: 2–3 outdoor sessions/week beyond training to reduce allostatic load.

Advanced Wearable Strategy

• Sleep: prioritize trends over single nights. Aim: latency <20 min, efficiency >85%, WASO <45 min, REM/N3 proportion stable. Adjust evening carbs, alcohol (avoid), late training, and temperature accordingly.
• HRV: track long-term rolling average; tie dips to training or stress; intervene with breathwork, deloads, earlier bedtime.
• CGM (Weeks 1–4 and 9–10): identify trigger foods; aim for postprandial iAUC reduction over time. Prefer whole-food mixed meals to blunt spikes; add vinegar (1–2 tsp) pre-carb if tolerated.
• Strain/Load: keep weekly training load increases ≤10–15%. Schedule high strain on 2–3 days, then low strain/recovery days.

Week-by-Week Skeleton Week 1: Baselines, light intro. TRE 16:8, Zone 2 x2, Strength x2 (technique focus), 1 HIIT. Start core supplements. HRV breathwork daily. Week 2: Add third strength day, Zone 2 x2–3, HIIT x1. Optional 5‑day keto micro-cycle. CGM mapping. Week 3: Progress loads. Sauna 2–3x. Introduce beetroot on cardio days. Re-assess sleep tweaks. Week 4: Deload strength/cardio. One 24‑h fast if desired. Lab mini-panel if available: glucose, lipids, hs‑CRP. Cognitive re-test. Week 5: Build phase starts. Strength push (RIR 1–2 on top sets). VO2 4x4 session. Carb timing around heavy days. Add beta‑alanine. Week 6: Maintain intensity; add threshold session; HRV-guided adjustments. Collagen pre-tendon work. Week 7: Heaviest loads; ensure sleep >8 h; electrolytes. One refeed evening pre-leg day. Week 8: Deload. 24‑h fast or two 20‑h fasts. Reassess: body comp, VO2 estimate, grip strength, labs if desired. Week 9: Consolidate. Maintain strength; focus technique and speed. Add cold exposure on rest days. Week 10: Optional 2–3 day PSMF if cutting; otherwise maintenance with sleep optimization. Reintroduce brief CGM block. Week 11: Performance peak for VO2/threshold; keep HIIT quality high; no sprint sets if HRV low. Week 12: Taper intensity 20–30%; test: 5‑min power/VO2 estimate, 5RM or rep‑max at submax RPE, Zone 2 power drift, cognitive battery. Plan next macrocycle.

Daily Routines Morning

• Light exposure outdoors 5–10 min.
• 300–500 mL water + electrolytes.
• Mobility 5–10 min; optional HRV breathwork 5 min.
• Caffeine window: within 60–120 min of waking; none after 2 pm.

Pre-training

• If fasted Zone 2: take electrolytes; minimal caffeine if desired.
• For strength/HIIT: small meal 90–150 min prior or 10–25 g carbs + EAA if close to session.

Post-training

• Protein 30–50 g within 2 h; add carbs 0.5–0.8 g/kg if high-intensity/lower-body session to replenish.
• 10–15 min easy walk and light mobility.

Evening

• Dim lights 2 h pre‑bed; hot shower/sauna then cool room; glycine/magnesium.
• Journaling: 3 wins + 1 improvement to consolidate learning and reduce rumination.

Safety and Red Flags

• Stop/seek care for chest pain, syncope, severe palpitations, unexplained shortness of breath, persistent HRV collapse with resting tachycardia, rapid unintended weight loss, or severe sleep disruption.
• Fasting: avoid if underweight, pregnant, history of eating disorder, or on glucose‑lowering meds without supervision.
• Supplement interactions: check with clinician, especially for liver/kidney disease, thyroid disorders, psychiatric meds, anticoagulants, and blood pressure meds.
• Heat/cold exposure: acclimate gradually; hydrate and avoid immediately post-maximal exertion if dizzy or hypotensive.

Progress Review Metrics

• Weekly: body weight trend, tape measures, training logs, HRV, sleep score, RPE, mood/productivity.
• Monthly: DEXA or calipers, VO2max estimate, 5RM or rep-max performance, Zone 2 power/pace at fixed HR, grip strength, vertical jump.
• End of 12 weeks: compare labs (ApoB, hs‑CRP, A1c/insulin), CGM trends, sleep metrics, cognitive tests. Decide next 12-week focus.

Personalization Levers

• If ApoB high: shift fats toward MUFAs/PUFAs, increase soluble fiber/plant sterols, consider red yeast rice with clinician.
• If HRV chronically low: emphasize Zone 2, reduce HIIT to 1/week, extend sleep routine, add daytime nature/outdoor time.
• If plateaus in strength: microload, increase calories/protein, add creatine loading week, lengthen deload.
• If sleep fragmented: pull caffeine earlier, increase evening carbs slightly on training days, trial glycine/theanine only, reduce late-night screens and alcohol to zero.

This framework is intentionally modular. Start conservatively, change one variable at a time, and let your data and how you feel drive adjustments under professional guidance.