Advanced Longevity Plan (Biohacker)

Comprehensive 3-Month Longevity Optimization Plan

Designed for a biohacker prioritizing cutting-edge science, data-driven tracking, and personalized adaptation. Assumes no pre-existing health conditions. Always consult a physician before starting.

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Core Principles

1. Precision & Personalization: Track biomarkers daily (HRV, glucose, sleep) and adjust protocols every 2 weeks.
2. Synergy: Combine interventions for amplified effects (e.g., fasting + NAD+ boosters).
3. Cycling: Rotate supplements to prevent tolerance.
4. Mitochondrial Focus: Optimize energy production, reduce oxidative stress.
5. Epigenetic Regulation: Activate longevity pathways (AMPK, sirtuins, mTOR inhibition).

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Month 1: Foundation Reset & Baseline Establishment

Goal: Detoxify, stabilize metabolism, and establish tracking baselines.

Supplement Stack (Daily)

• Morning (Fasted):
  • NMN (250 mg) + Resveratrol (100 mg): Activate sirtuins.
  • L-Theanine (200 mg) + Caffeine (100 mg): Cognitive boost without crash.
• Midday:
  • Magnesium L-Threonate (144 mg elemental): Cross BBB for neuroprotection.
  • Fish Oil (2 g EPA/DHA): Anti-inflammatory.
• Evening:
  • Ashwagandha (300 mg): Cortisol regulation.
  • Zinc (30 mg) + Melatonin (0.5 mg sublingual): DNA repair + sleep.
• Cycling: None this month.

Diet & Fasting

• Protocol: Modified Ketogenic (70% fat, 25% protein, 5% carbs).
  • Carb Sources: Non-starchy veggies (kale, asparagus, bell peppers).
  • Fat Sources: Avocado, MCT oil (1 tbsp/day), grass-fed butter.
• Fasting: 16:8 (e.g., 12 PM–8 PM eating window).
  • Weekly: 24-hour water fast (Sunday).
• Hydration: 3.5L water + 5g sodium + 1g potassium daily (electrolytes during fasts).

Exercise

• Strength: 4x/week full-body (Barbell Squats, Deadlifts, Bench Press). 4 sets x 5 reps @ 85% 1RM.
• HIIT: 2x/week (10x30s sprints @ 95% max HR, 90s rest).
• Recovery: Daily cold exposure (4°C for 2 min), foam rolling (20 min).
• Daily Movement: 10k steps.

Wearable & Biomarker Tracking

• Devices: WHOOP Strap (HRV, sleep, exertion), Levels Metabolic Fitness (CGM), Garmin (HR zones).
• Metrics:
  • HRV (baseline: ~40ms; target: +15% by Month 3).
  • Glucose variability (post-prandial spikes <30 mg/dL).
  • Sleep efficiency (target: >85%).
• Weekly Check: Blood ketones (target: 0.5–3.0 mM) via Keto Mojo.

Stress Resilience

• HRV Biofeedback: 5-min sessions (HRV4Training app) pre-workout.
• Neurofeedback: Muse headband meditation (10 min/day, target: >60% calm ratio).
• Breathing: 4-7-8 technique (4s inhale, 7s hold, 8s exhale) during stress.

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Month 2: Optimization & Advanced Protocols

Goal: Amplify mitochondrial efficiency, activate autophagy, and refine biomarkers.

Supplement Stack (Daily + Cycling)

• Morning (Fasted):
  • Pterostilbene (50 mg) + Quercetin (500 mg): AMPK activation + senolytic effects.
  • Alpha-GPC (300 mg): Acetylcholine boost.
• Midday:
  • CoQ10 (100 mg) + PQQ (20 mg): Mitochondrial biogenesis.
• Evening:
  • GlyNAC (2 g glycine + 1 g NAC): Glutathione support.
• Cycling:
  • Week 1-2: Full stack.
  • Week 3-4: Skip NMN/Resveratrol (1 week off).

Diet & Fasting

• Protocol: Cyclical Ketogenic (5 days keto, 2 days carb reload: 150g sweet potato/rice).
• Fasting: 18:6 (e.g., 10 AM–6 PM).
  • Weekly: 48-hour fast (Week 1 & 3).
• Hydration: Add 1 tbsp apple cider vinegar pre-meal to blunt glucose spikes.

Exercise

• Strength: Progressive overload (increase weight 5% weekly).
• HIIT: Add 1 session of hypoxic training (altitude mask at 3,000m).
• Zone 2 Cardio: 3x/week 45-min cycling @ 70% max HR.
• Recovery: Infrared sauna (20 min at 60°C) + compression boots.

Wearable & Biomarker Tracking

• New Metrics:
  • Mitochondrial Stress Test: Via Biodrive (urinary Mito-Nuclear protein ratio).
  • Inflammation: Daily CRP (finger-prick test via C-Reactive Protein Kit).
• Data Integration: Use Eight Sleep’s recovery algorithm to adjust sleep timing.

Stress Resilience

• HRV Training: Increase to 10 min (pre/post-workout).
• Cold Thermogenesis: 1 ice bath/week (10°C for 10 min).
• Breathwork: Wim Hof breathing (1 cycle: 30 hyperventilation breaths, 1 min hold).

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Month 3: Peak Longevity Activation

Goal: Maximize epigenetic benefits, enhance neurogenesis, and consolidate gains.

Supplement Stack (Daily + Cycling)

• Morning (Fasted):
  • Spermidine (1 mg): Autophagy inducer.
  • Sulforaphane (100 mcg): Nrf2 activation.
• Midday:
  • Citicoline (500 mg) + Bacopa (300 mg): Synaptic plasticity.
• Evening:
  • Apoaequorin (10 mg): Neuroprotection.
• Cycling:
  • Week 1-2: Full stack.
  • Week 3-4: Skip all nootropics (cognitive reset).

Diet & Fasting

• Protocol: Pegan Keto (prioritize wild-caught fish, berries, olive oil).
• Fasting: 20:4 (e.g., 4 PM–8 PM).
  • Weekly: 72-hour fast (Week 2).
• Hydration: Add 5g glutamine pre-fast to preserve muscle.

Exercise

• Strength: Deload week (50% weight) in Week 3.
• HIIT: 1x/week "Neural Charge" (explosive box jumps, sled pushes).
• Recovery: 1 float tank session/week (sensory deprivation).

Wearable & Biomarker Tracking

• Advanced Testing:
  • Epigenetic Age: Horvath’s clock via TallyHealth.
  • Metabolic Flexibility: Fasting insulin (target: <5 mIU/L).
• Daily: WHOOP’s recovery score dictates training (if <55%, switch to yoga).

Stress Resilience

• Neurofeedback: 15-min sessions targeting alpha waves (Muse).
• Cold + Heat: Contrast therapy (hot-cold alternation).
• Digital Detox: 1 weekend/month without screens.

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Key Tools & Technologies

• Wearables: WHOOP (HRV/sleep), Levels (CGM), Oura Ring (sleep/temperature).
• Labs:
  • Monthly: Blood (IGF-1, testosterone, CRP, Vitamin D).
  • Pre/Post: DEXA scan (body comp), VO2 max test.
• Biohacking Gadgets:
  • Near-Infrared Helmet: 10-min/day (633–810 nm) for cerebral blood flow.
  • PEMF Mat: 30-min sessions (20Hz) for cellular repair.

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Critical Considerations

1. Adaptation Loop:
   • Adjust based on biomarkers (e.g., if HRV drops >15%, reduce training volume).
   • Use AI platforms (e.g., Levels, Eight Sleep) for predictive insights.
2. Safety:
   • Monitor for keto flu (add electrolytes).
   • Fast under supervision if diabetic/pre-diabetic.
3. Long-Term: Post-3 months, enter "maintenance mode" (e.g., 18:6 fasting, supplement holidays).

Disclaimer: This plan uses experimental protocols. Work with a functional medicine practitioner to tailor doses and avoid interactions. Track subjective well-being daily (energy, mood, libido) alongside objective metrics.

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Time to Biohack Your Biology! 🧬💻🔬