The Biohacker's 3-Month Longevity Optimization Protocol

CRITICAL DISCLAIMER: This is an advanced experimental protocol for experienced biohackers. All interventions require medical supervision, baseline blood work, and continuous biomarker monitoring. Many compounds mentioned exist in legal/regulatory gray areas. Proceed at your own risk.

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MONTH 1: METABOLIC RESET & MITOCHONDRIAL PRIMING

Core Objectives

• Establish metabolic flexibility and ketone efficiency
• Optimize sleep architecture and HRV baseline
• Build mitochondrial density and autophagic capacity
• Create comprehensive biomarker dashboard

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DAILY SUPPLEMENT STACK

Morning Protocol (6:00 AM, fasted)

• NMN: 500mg (sublingual, increases NAD+; cycle: 5 days on/2 days off)
• Trans-Resveratrol: 500mg (with 1 tbsp olive oil for absorption; SIRT1 activation)
• TMG (Trimethylglycine): 500mg (methylation support, counterbalances NMN)
• Vitamin D3 + K2 (MK-7): 5,000 IU + 200mcg (immune, calcium metabolism)
• Magnesium L-Threonate: 144mg (cognitive, BBB penetration)
• Creatine Monohydrate: 5g (cellular energy, neuroprotection)
• C15:0 Fatty Acid: 100mg (odd-chain saturated fat, longevity)
• Spermidine: 3mg (autophagy induction)

Afternoon Protocol (12:00 PM)

• EPA/DHA: 2g (anti-inflammatory, cell membrane fluidity)
• Astaxanthin: 12mg (mitochondrial antioxidant)
• Ubiquinol (CoQ10): 200mg (ETC support)
• Lithium Orotate: 1mg (micro-dose neuroprotection)

Evening Protocol (8:00 PM)

• Magnesium Glycinate: 400mg (sleep, GABA)
• L-Glycine: 3g (sleep quality, collagen synthesis)
• Melatonin: 0.3mg (physiological dose, circadian entrainment)
• Apigenin: 50mg (CD38 inhibition, NAD+ preservation)

Cycling Strategy: All longevity compounds (NMN, Resveratrol, Spermidine) follow 5:2 weekly cycles to prevent receptor desensitization.

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DIETARY PROTOCOL: Targeted Ketogenic Transition

Macronutrient Framework

• Weeks 1-2: 75% fat (120g), 20% protein (80g), 5% carbs (<25g net)
• Weeks 3-4: 70% fat (110g), 25% protein (90g), 5% carbs (<25g net)
• Protein Target: 1.2g/kg bodyweight, front-loaded at first meal

Food Matrix (Nutrient Density Prioritized)

• Fats: MCT oil (20g), grass-fed butter/ghee, olive oil, avocado, macadamia nuts
• Proteins: Wild-caught salmon (4x/week), grass-fed beef liver (100g 2x/week), pasture-raised eggs (3/day), collagen peptides (20g)
• Carbs: Asparagus, broccoli, cauliflower, spinach, macadamia nuts (all tracked to <25g net)
• Ferments: Sauerkraut (2 tbsp), kefir (unsweetened, 50ml)

Meal Timing: Strict 16:8 TRE (10:00 AM - 6:00 PM eating window)

Ketone Targets: Maintain 1.5-3.0 mmol/L BHB (measure 2x daily with precision ketone meter)

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FASTING REGIMEN

• Daily: 16-hour overnight fast (8:00 PM - 12:00 PM)
• Weekly: 1x 24-hour fast (Sunday dinner to Monday dinner)
• Biomarker Trigger: If fasting glucose >85 mg/dL, extend fast to 36 hours

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EXERCISE PROGRAM

Monday (Strength - Lower Body)

• Back Squats: 4x6 @ 70% 1RM (3-1-1 tempo)
• Romanian Deadlifts: 3x8 @ 65% 1RM
• Bulgarian Split Squats: 3x10/leg
• Calf Raises: 3x15 (BFR at 40% occlusion)
• Rest: 90 seconds between sets

Tuesday (Zone 2 Cardio)

• 45 minutes @ HR 180-age (maintain conversational pace)
• Measure lactate if possible (target 1.7-2.0 mmol/L)

Wednesday (Strength - Upper Body)

• Bench Press: 4x6 @ 70% 1RM
• Weighted Pull-ups: 3x5
• Overhead Press: 3x8
• Barbell Rows: 3x8
• Rest: 90 seconds

Thursday (HIIT)

• Warm-up: 10 min
• 6x30s all-out sprints (bike/rower) @ >90% max HR
• Recovery: 4 min active recovery @ 50% max HR between sprints
• Cool-down: 10 min

Friday (Strength - Full Body)

• Deadlifts: 3x5 @ 75% 1RM
• Overhead Squats: 3x5 (mobility focus)
• Weighted Dips: 3x8
• Farmer's Walks: 3x40m @ bodyweight

Saturday (Zone 2)

• 60 minutes hiking with 10kg weighted vest (zone 2 HR)

Sunday (Recovery)

• 30 min yoga (Yin style)
• 20 min mobility flow
• Sauna: 20 min @ 80°C (3x/week, include Wed/Fri)

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WEARABLE TRACKING & BIOMARKERS

Daily Metrics (Logged in Custom Dashboard)

• Oura Ring: Sleep stages, HRV, readiness score, resting HR
• WHOOP: Strain, recovery, respiratory rate
• CGM: Continuous glucose (wear weeks 1-2, target TIR >90% 70-120 mg/dL)
• Blood Pressure: Morning/evening Omron measurement
• Morning Protocol: HRV measurement (Kubios HRV app), 5-min seated baseline

Weekly Metrics

• Body composition: Withings Body Scan (Monday AM, fasted)
• Ketones: Precision Xtra BHB measurements (AM fasted, PM pre-bed)
• Cognitive: 5-min Dual N-Back training (track scores)

Monthly Baselines (Start & End)

• DEXA Scan: Body composition, visceral adipose tissue
• Blood Panel:
  • Lipids (LDL-p, ApoB)
  • Inflammation (hs-CRP, IL-6, TNF-α)
  • Hormones (free T, SHBG, IGF-1, cortisol curve)
  • Metabolic (fasting insulin, HOMA-IR, HbA1c)
  • Nutrients (RBC magnesium, omega-3 index, vitamin D)
  • Organics acids (mitochondrial markers)
  • Telomere length (Life Length assay)

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STRESS RESILIENCE & NEUROFEEDBACK

Morning (6:15 AM)

• HRV Biofeedback: 10 min using HeartMath Inner Balance (coherence breathing @ 5.5 sec in/out)
• Box Breathing: 5 cycles (5-5-5-5) to establish vagal tone baseline

Midday (12:30 PM)

• NSDR Protocol: 20 min Yoga Nidra (NSDR app, track brainwave states if possible)

Evening (7:30 PM)

• Meditation: 15 min mindfulness (Waking Up app)
• Gratitude Journaling: 3 specific items with emotional elaboration

Weekly

• Float Tank: 60 min sensory deprivation (Sunday PM)
• HRV Trend Analysis: Review weekly RMSSD trends, adjust training load if drops >10%

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MONTH 2: AUTOPHAGY AMPLIFICATION & NEUROPLASTICITY

Core Objectives

• Induce deep autophagy via protein cycling
• Maximize VO2 max and mitochondrial biogenesis
• Enhance neurogenesis and BDNF expression
• Implement hormetic stressors

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ADVANCED SUPPLEMENT STACK

Additions to Month 1 Stack

Monday/Wednesday/Friday (Autophagy Days)

• Rapamycin (if legally obtained): 3mg (Monday AM, mTOR inhibition)
• Spermidine: Increase to 6mg
• Fisetin: 500mg (senolytic, 3 consecutive days/week only)

Daily Additions

• Lion's Mane (8:1 extract): 1g (AM, NGF synthesis)
• BPC-157: 500mcg (subcutaneous, if injury present)
• Cerebrolysin: 2mL IM (2x/week, neurotrophic factors - research peptide)
• 9-Me-BC: 15mg (2 weeks on/2 weeks off, dopaminergic neuroprotection)

Cycling Adjustments

• NMN: Shift to 3 weeks on/1 week off (prevents CD38 upregulation)
• Resveratrol: Continue 5:2 cycle, add piperine 10mg for absorption

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DIETARY PROTOCOL: Protein-Sparing Modified Fasts (PSMF)

Standard Keto Days (5 days/week)

• Macros: 70% fat, 25% protein, 5% carbs
• Target: 1.5g protein/kg (higher than Month 1)
• Timing: 18:6 TRE (12:00 PM - 6:00 PM)

PSMF Days (Tuesday/Thursday)

• Protein: 1.8g/kg (from lean sources only)
• Fat: 30g max (from fish oil, MCT)
• Carbs: <15g net
• Calories: ~800-1000 kcal
• Rationale: Maximize autophagy while preventing muscle loss

Cyclical Keto

• Every 14 days: 1 refeed day with 150g clean carbs (sweet potato, berries, white rice) to prevent thyroid downregulation

Nutrient Timing

• Pre-workout: 10g MCT oil + 5g creatine
• Post-workout: 40g whey isolate + 5g leucine (within 30 min)

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FASTING REGIMEN INTENSIFICATION

• Daily: 18-hour fast (6:00 PM - 12:00 PM)
• Weekly: 1x 36-hour fast (Friday dinner - Sunday breakfast)
• Bi-Monthly: 1x 60-hour fast (beginning of weeks 2 & 6)

Fasting Support

• Electrolytes: 2g sodium, 1g potassium, 300mg magnesium (during extended fasts)
• Green Tea: Up to 6 cups (EGCG, autophagy enhancement)
• Black Coffee: Max 2 cups (before 10 AM)

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EXERCISE PROGRAM: Hormetic Overload

Monday (Strength - Lower Body + BFR)

• Back Squats: 5x5 @ 80% 1RM (contrast: 1 heavy set, 1 BFR set @ 30% 1RM)
• Deadlifts: 3x3 @ 85% 1RM
• BFR Finisher: Leg extensions @ 30% 1RM, 3x30-15-15 reps (occlusion cuffs at 40% limb occlusion pressure)

Tuesday (Zone 2 + Sauna)

• 60 min Zone 2 AM
• 20 min sauna @ 85°C (post-workout, dehydrated state for heat shock proteins)

Wednesday (Strength - Upper Body)

• Bench Press: 5x5 @ 80% 1RM
• Weighted Pull-ups: 5x5
• Occlusion: Bicep curls + tricep extensions @ 30% 1RM

Thursday (HIIT + Cold)

• 8x30s sprints @ 95% max HR
• Recovery: 3 min active recovery
• Post-HIIT: Immediate cold plunge @ 8°C for 5 min (norepinephrine spike)

Friday (Zone 2 + Hypoxia)

• 75 min Zone 2 with intermittent hypoxic breathing (IHHT):
  • 5 min normal breathing
  • 5 min hypoxic (mask reducing SpO2 to 88-92%)
  • Repeat cycle 5x

Saturday (Strength - Full Body)

• Olympic Lifts: Clean & Press 5x3 @ 70% 1RM
• Loaded Carries: 5x50m @ 1.5x bodyweight

Sunday (Recovery Protocol)

• 90 min hot yoga (105°F)
• 20 min NSDR
• Massage: 60 min deep tissue (focus on fascia release)

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ADVANCED TRACKING

Weekly Additions

• VO2 Max: Track via WHOOP algorithm, validate with lab test at month start/end
• Cognitive Testing: Cambridge Brain Sciences battery (Monday AM, fasted)
• Reaction Time: 5-min Human Benchmark test
• Grip Strength: Dynamometer measurement (correlates with all-cause mortality)

CGM Analysis

• Target: Time in Range >95% (70-120 mg/dL)
• Post-prandial spikes: <30 mg/dL rise
• Mean glucose: <95 mg/dL
• Glucose variability: <15% CV

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NEUROFEEDBACK & STRESS OPTIMIZATION

Daily

• HRV Training: Increase to 15 min (morning + evening sessions)
• Muse Headband: 10 min EEG meditation (track alpha/theta ratios)

Weekly

• Neurofeedback Sessions: 2x/week (30 min each)
  • Protocol: Alpha-theta training (reward 8-12 Hz, inhibit 15-18 Hz)
  • Target: Increase alpha power 15% over baseline

Advanced Techniques

• Wim Hof Method: 3x/week (30 breath cycles + 2 min breath hold)
• Holotropic Breathwork: 1x/month (2-hour session)
• NSDR: Daily 20 min (track subjective alertness pre/post)

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MONTH 3: PEAK PERFORMANCE & CELLULAR RESILIENCE

Core Objectives

• Maximize neurogenesis and dopaminergic function
• Induce peak autophagy via FMD
• Optimize hormonal milieu
• Establish sustainable longevity habits

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PEAK SUPPLEMENT STACK

Additions

• Epitalon: 10mg/day for 10 days (week 2, telomerase activation)
• SS-31 (Elamipretide): 10mg/day (mitochondrial-targeted antioxidant, research peptide)
• Low-Dose LSD Microdosing: 10mcg (1 day on/2 days off, neuroplasticity - LEGAL WARNING)
• BPC-157/TB-500 Blend: 500mcg/2mg (if injuries, 4-week cycle)
• Dihexa: 10mg (nasal, neurogenesis - research peptide)

Cycling Protocol

• All peptides: 4 weeks on/4 weeks off
• Rapamycin: Continue 3mg/week, add 500mg metformin on non-rapa days (AMPK activation)
• NMN: 3 weeks on/1 week off (maintain)

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FASTING-MIMICKING DIET (FMD) - Week 2

5-Day Protocol (ProLon-style DIY)

• Day 1: 1,100 kcal (10% protein, 56% fat, 34% carbs)
• Days 2-5: 750 kcal (9% protein, 44% fat, 47% carbs)
• Composition: Nut bars, algae oil, vegetable soups, kale crackers
• Effect: Mimics water-only fast while preventing muscle catabolism

Post-FMD Refeed (Day 6-7)

• Gradual reintroduction: Bone broth → steamed vegetables → lean protein
• Target: 50% calories Day 6, 75% Day 7

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EXERCISE: PEAK HORMETIC STRESS

Monday (Neural Drive Day)

• Heavy Singles: Work up to 90% 1RM on squat/deadlift/bench
• Post-Activation Potentiation: 3x2 @ 95% 1RM, then 5x3 @ 70% with explosive intent
• BFR: Occlusion training for 15 min post-workout

Tuesday (Zone 2 + Heat)

• 75 min Zone 2
• Protocol: 30 min pre-sauna dehydration (no water), then 25 min sauna @ 90°C
• Rehydration: Structured with electrolytes over 2 hours

Wednesday (HIIT + Hypoxia)

• 10x30s sprints with 2 min recovery
• Hypoxic Challenge: Perform sprints at simulated altitude (mask, SpO2 85-88%)

Thursday (Strength + Cold)

• Full body strength @ 80% 1RM
• Post-workout: 10 min cold plunge @ 6°C (progressive cold thermogenesis)

Friday (Recovery + NSDR)

• 30 min mobility
• 60 min NSDR (non-sleep deep rest, track with EEG if possible)

Saturday (Zone 5 Challenge)

• Norwegian 4x4 Protocol: 4 min @ 95% max HR, 3 min active recovery, repeat 4x
• Purpose: Maximal VO2 max stimulus

Sunday (Active Recovery)

• 10,000 steps @ Zone 1
• 90 min float tank
• 30 min compression boots (Normatec, 30 mmHg)

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ADVANCED BIOMARKER OPTIMIZATION

Target Values by Month 3

• HS-CRP: <0.5 mg/L
• HbA1c: <5.0%
• Fasting Insulin: <5 µIU/mL
• HOMA-IR: <1.0
• IGF-1: 100-120 ng/mL (balance between growth & longevity)
• Free Testosterone: >15 ng/dL (if male; optimize via DUTCH test)
• Omega-3 Index: >10%
• VO2 Max: >50 mL/kg/min (elite for age)
• HRV (RMSSD): Increase 20% from baseline

End-of-Protocol Testing

• TruAge/Biological Age: Compare to chronological age
• GlycanAge: Immunoglobulin glycosylation test
• Proteomic Clock: Olink plasma protein analysis
• Whole Genome: Methylation clock (GrimAge, PhenoAge)

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NEUROPLASTICITY & COGNITIVE ENHANCEMENT

Daily Cognitive Stack

• Dual N-Back: 15 min (increase working memory)
• Anki Spaced Repetition: 20 min (long-term memory consolidation)
• Learning: 30 min new skill (language, instrument, juggling)

Weekly

• Neurofeedback: 3x/week, upgrade to 40-Hz gamma entrainment
• Psychedelic Integration: If microdosing, journal specific insights
• tDCS: 2x/week (2 mA, anode F3, cathode FP2 for 20 min)

Monthly

• 5-MeO-DMT Ceremony: 1x ( LEGAL/SAFETY WARNING: Only in clinical/legal setting with experienced guide)

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SLEEP ARCHITECTURE OPTIMIZATION

Sleep Hygiene Protocol

• Temperature: Bedroom 65°F, Chilipad set to 63°F (deep sleep enhancement)
• Light: 1000 lux red light therapy (7:00 PM, 10 min)
• Sound: Brown noise @ 55 dB (increases slow-wave sleep)
• Supplements: Add glycine 3g, GABA 500mg if sleep latency >15 min

Sleep Extension Protocol

• Sunday: 9 hours in bed (sleep banking)
• Naps: 20 min caffeine nap (200mg caffeine pre-nap) on heavy training days

Tracking Targets

• Deep Sleep: >20% of night
• REM Sleep: >22% of night
• Sleep Latency: <10 min
• Sleep Efficiency: >90%

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SAFETY MONITORING & CONTRAINDICATIONS

Red Flags - STOP Protocol Immediately

• HRV drops >15% for 3 consecutive days
• Resting HR increases >10 bpm week-over-week
• Sleep efficiency drops below 80%
• Fasting glucose remains >100 mg/dL consistently
• Morning erections cease (hormonal dysfunction)
• Persistent brain fog >3 days

Medical Supervision Requirements

• Weekly telemedicine check-ins during Month 2-3
• ECG before rapamycin initiation
• Liver/kidney panels before peptide usage
• Continuous BP monitoring during sauna/cold exposure

Contraindications

• Do NOT use rapamycin if active infections, immunocompromise
• Avoid hypoxic training if history of cardiovascular disease
• Peptides contraindicated in cancer history
• FMD requires medical clearance if BMI <18.5

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PERSONALIZATION ALGORITHMS

If HRV <40 ms: Reduce HIIT by 50%, increase Zone 2 by 30 min, add 500mg phosphatidylserine

If Ketones <1.0 mmol/L: Increase MCT to 30g, add exogenous ketones (C8) 10g pre-workout

If Deep Sleep <15%: Add 0.5mg sodium oxybate (Xyrem - prescription only), increase glycine to 5g

If IGF-1 <100 ng/mL: Add 15g collagen protein on training days, reduce rapamycin to 2mg

If Grip Strength Declining: Increase protein to 1.8g/kg, add HMB 3g, reduce fasting frequency

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COST-BENEFIT ANALYSIS

Estimated Monthly Costs

• Month 1: $800-1,200 (supplements, CGM, testing)
• Month 2: $1,500-2,500 (add peptides, neurofeedback)
• Month 3: $2,000-4,000 (add FMD kit, advanced tests, epitalon)

Time Investment: 2-3 hours daily (protocol execution + tracking)

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SUSTAINABILITY & EXIT STRATEGY

Post-Protocol Maintenance

• Continue foundational stack (NMN, resveratrol, magnesium, creatine)
• Maintain 16:8 TRE as default
• 1x 24-hour fast weekly
• 2x strength, 2x zone 2, 1x HIIT weekly
• Quarterly biological age testing

Long-term Cycling

• Rapamycin: 3 months on/3 months off
• Peptides: 4 weeks on/8 weeks off
• FMD: Quarterly
• Neurofeedback: 1x/week maintenance

This protocol represents the current bleeding edge of longevity science. The key is rigorous self-quantification and willingness to adapt based on your unique biomarker responses. Document everything, trust the data, and never sacrifice health for optimization.