⚠️ MEDICAL DISCLAIMER: This protocol involves advanced biohacking strategies, extended fasting, high-intensity exercise, and experimental supplements. Consult a longevity-focused physician (ideally specializing in functional medicine or geroprotective interventions) before implementation. Required baseline labs: full lipid panel with LDL-P, HbA1c, fasting insulin, hs-CRP, homocysteine, testosterone/estrogen, thyroid panel, liver/kidney function, and ApoE genotype.

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THE QUANTIFIED LONGEVITY PROTOCOL (QLP-90)

A 3-Month Systems Biology Optimization Framework

PHASE 1: MONTH 1 — METabolic FOUNDATION & BIOMARKER BASELINE

Primary Objective: Restore insulin sensitivity, establish circadian entrainment, and baseline all biomarkers.

Nutritional Architecture: The Circadian Ketogenic Reset

• Protocol: Time-Restricted Ketogenic (TRK) with Protein Pacing
• Eating Window: 10:00 AM – 6:00 PM (16:8 intermittent fasting)
• Macros: 70% fat / 20% protein / 10% carbs (<50g net carbs)
  • Protein Target: 1.6g/kg lean body mass (cycled: 2.0g/kg training days, 1.2g/kg rest days)
  • Carb Timing: 25g pre-workout (targeted ketogenic approach) from raw honey or sweet potato

Daily Meal Structure:

• 10:00 AM (Break Fast): Bulletproof coffee with 10g C8 MCT oil + 1g cinnamon (blood glucose stabilization)
• 12:30 PM (Main): Sardines/wild salmon (omega-3 load) + avocado + fermented vegetables (sauerkraut/kimchi)
• 3:30 PM (Pre-Workout): 3 whole eggs + 25g carbs (honey) + creatine monohydrate (5g)
• 5:30 PM (Last Call): Grass-fed ruminant meat (liver 1x/week) + leafy greens (spinach/arugula) cooked in EVOO + 30g macadamia nuts

Hydration Stack:

• Morning: 500ml water + 1/4 tsp Redmond salt + 1g potassium citrate + 500mg magnesium glycinate
• Throughout: 3-4L mineral water with trace minerals (Concentrace drops)

Supplement Stack: Mitochondrial Priming

All supplements taken with fat sources for absorption

Timing	Compound	Dosage	Mechanism	Cycling
Wake	NMN (or NR if budget limited)	500mg	NAD+ precursor, sirtuin activation	5 days on / 2 days off
	Trans-Resveratrol (with piperine)	500mg	SIRT1 activation, mTOR inhibition	Daily
	Spermidine (wheat germ extract)	10mg	Autophagy induction	Daily
	Lion's Mane (Hericium erinaceus)	1000mg	NGF stimulation, BDNF support	Daily
With Lunch	Omega-3 (EPA/DHA)	3g combined	Inflammation resolution, membrane fluidity	Daily
	Vitamin D3 + K2 (MK-7)	5000 IU / 200mcg	Calcium trafficking, immune modulation	Daily
	CoQ10 (Ubiquinol)	200mg	Electron transport chain support	Daily
Pre-Workout	Citrulline Malate	8g	Nitric oxide, endothelial function	Training days only
	Beta-Alanine	3.2g	Carnosine precursor (pH buffering)	Daily (or cycle 4 weeks on/off)
Evening	Magnesium L-Threonate	2g (144mg elemental)	BBB penetration, GABA agonism	Daily
	Glycine	5g	Collagen synthesis, sleep architecture	Daily
	Apigenin (chamomile extract)	50mg	GABA modulation, CD38 inhibition	Daily
	L-Theanine	200mg	Alpha wave enhancement	Daily

Week 4 Addition (if cleared by physician): Rapamycin 6mg once weekly (Monday morning) with grapefruit juice (CYP3A4 inhibition for extended half-life) - Controversial but evidence-based for mTOR suppression

Exercise Programming: Aerobic Base Building

Zone 2 Cardiac Output (3x/week): 45 minutes @ 180-age heart rate ( nasal breathing only). Metric: MAF Test - track pace at fixed HR weekly.

Strength Training (3x/week - Upper/Lower/Full Body Split):

• Monday (Upper): Weighted dips (3x6), Weighted pull-ups (3x6), Overhead press (3x8)
• Wednesday (Lower): Bulgarian split squats (3x8/leg), Romanian deadlifts (3x8), Tibialis raises (3x20)
• Friday (Full Body): Deadlifts (3x5), Bench press (3x5), Farmer's carries (3x40m)
• Rest intervals: 3 minutes (strength focus, not hypertrophy)

Daily Micro-Movement: Morning sun salutation sequence (10 mins) + Evening "Foundation Training" (12 mins - decompress spine)

Biohacking Interventions

1. Cold Thermogenesis: Daily cold shower finale (3 mins @ coldest) + Weekly ice bath (10°C, 11 minutes - based on Huberman protocols)
2. Light Therapy: 10,000 lux light box within 30 mins of waking (20 mins) + Blue blockers (Ra Optics or similar) after sunset
3. Sleep Optimization:
   • Room temp: 18-19°C
   • Mouth tape (3M Micropore) for nasal breathing
   • ChiliPad/Ooler mattress cooler if available

Wearable Stack & Tracking

• Continuous Glucose Monitor (CGM): Dexcom G6 or FreeStyle Libre 3 (maintain 70-100 mg/dL range, <10% variance)
• Oura Ring Gen 3: Track HRV (aim for upward trend), sleep stages (target 90+ sleep score), body temperature
• Muse Headband: 20 mins daily meditation (targeting 40% calm states)
• Withings BPM Connect: Morning/evening BP (target <120/80, pulse pressure <40)
• VO2 Master or Garmin: Track resting HR and HRV rMSSD

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PHASE 2: MONTH 2 — AUTOPHAGIC ACCELERATION & NEUROPLASTICITY

Primary Objective: Cellular senescence clearance, BDNF maximization, metabolic flexibility testing.

Nutritional Architecture: The Fasting-Mimicking & Cyclical Approach

• Weeks 1-3: Prolonged Fasting Protocol

  • Monday: Normal keto (2000 kcal)
  • Tuesday: 800 kcal (Fasting Mimicking Diet - high fat, low protein <18g)
  • Wednesday: 400 kcal (MCT oil + bone broth only)
  • Thursday: Water fast (0 kcal) - Autophagy peak
  • Friday: Refeed (high protein, creatine, glycine)
  • Weekend: Cyclical Ketogenic (Saturday: 150g clean carbs, Sunday: back to keto)

• Week 4: Maintenance (return to Month 1 eating window but keep Saturday carb refeed)

Senolytic Activation Day (Day 3 of fast, monthly):

• Fisetin: 100mg/kg (high dose, short duration - study-based senolytic protocol)
• Quercetin + Dasatinib (if legally obtained/prescribed): 100mg D + 1000mg Q for 3 days only

Supplement Stack: Cognitive Enhancement & Cleanup

Modify Month 1 stack:

Additions:

• Morning:

  • Alpha-GPC: 300mg (acetylcholine precursor)
  • Rhodiola Rosea (3% rosavins): 500mg (cortisol modulation during fast)
  • Urolithin A: 500mg (mitophagy activation)

• Afternoon (breaking fast):

  • Creatine Magnesium Chelate: 5g (cognitive + physical)
  • Hydroxytyrosol (olive extract): 25mg (mitochondrial biogenesis)

• Evening:

  • Magnesium increased to 600mg total
  • Inositol: 2g (insulin sensitization, sleep)

Removals during fasting days: All fat-soluble vitamins (D, K, CoQ10) - take only on feeding days.

Exercise Programming: Hormetic Peaking

Norwegian 4x4 Protocol (1x/week, Tuesday before fast deepens):

• 4 minutes @ 90-95% max HR
• 3 minutes active recovery
• Repeat 4x
• This stimulates maximal BDNF release

Zone 2 Maintenance (2x/week): 60 mins easy Strength (3x/week): Switch to Blood Flow Restriction (BFR) training for 2 weeks (Month 2, weeks 2-3) to maintain muscle during caloric deficit

• Use 20% 1RM loads with cuffs at 50% LOP (limb occlusion pressure)

Neuroplasticity Training:

• Dual N-Back: 20 mins daily (Brain Workshop app) - increases working memory and fluid intelligence
• Handwriting practice: 15 mins cursive (fine motor/cognitive cross-talk)
• Balance work: Slackline or single-leg stance with eyes closed (cerebellar stimulation)

Advanced Recovery & Stress Resilience

1. HRV Biofeedback: Use EliteHRV or Kubios with paced breathing (5.5 breaths/min - resonant frequency) for 20 mins post-lunch
2. Neurofeedback: 2x/week sessions (if access to clinic) targeting SMR (12-15Hz) enhancement or use Mendi (fNIRS) home device daily
3. Sauna: 20 mins @ 80-90°C followed immediately by 3-min cold plunge (contrast therapy) - 3x/week (cardiovascular conditioning)

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PHASE 3: MONTH 3 — EPIGENETIC OPTIMIZATION & PEAK PERFORMANCE

Primary Objective: DNA methylation optimization, VO2 max peaking, integration of all protocols.

Nutritional Architecture: The Sirtuin Activation Diet

• Daily: NAD+ boosting foods (parsley, broccoli, avocado)
• Protein: Increase to 2.2g/kg (muscle protein synthesis protection)
• Polyphenol load: 1000mg+ daily (curcumin, EGCG, anthocyanins)
• Fasting: Reduce to 16:8 daily only (sustainability), but maintain 24-hour fast every other Sunday

Epigenetic Foods (daily inclusion):

• 2 tbsp extra virgin olive oil (oleocanthal)
• 1 cup blueberries (anthocyanins)
• 3 Brazil nuts (selenium for thyroid)
• 1 tsp turmeric (with black pepper)

Supplement Stack: Longevity Lock-in

New Additions:

• Ca-AKG (Calcium Alpha-Ketoglutarate): 1g morning, 1g evening (epigenetic reprogramming, shown to reverse biological age markers in trials)
• Hyaluronic Acid: 200mg (tissue hydration, joint longevity)
• BPC-157 (oral or injectable if legally obtained): 500mcg/day for 4 weeks only (gut healing, injury prevention) - Research chemical status varies by region
• Epitalon (if peptide therapy available): 10mg daily for 10 days only (telomerase activation) - Highly experimental

Cycling Strategy (to prevent receptor downregulation):

• Weeks 1-2: Full stack
• Week 3: "Washout" - only basics (D3, Omega-3, Magnesium)
• Week 4: Resume full stack

Exercise Programming: VO2 Max & Power

The Peter Attia Protocol for Centenarian Decathletes:

• Tuesday: VO2 Max intervals (4x4 Norwegian protocol but at maximal effort)
• Thursday: Zone 2 (90 mins - mitochondrial density)
• Saturday: Strength/Power complex:
  • Trap bar deadlifts: 5x3 @ 85% 1RM
  • Box jumps: 5x5
  • Weighted carries: 3x60m (heavy)
• Sunday: "Longevity Tennis" or sport skill practice (cognitive-motor integration)

Recovery Protocols:

• Red Light Therapy: Joovv or similar (660nm/850nm), 10 mins front/back post-workout (ATP synthesis, inflammation reduction)
• Compression Boots: Normatec or similar, 30 mins evening (lymphatic drainage)
• Foam Rolling + Flossing: Voodoo floss bands for joints (10 mins pre-bed)

Cognitive Optimization Final Phase

• Microdosing Protocol (if legal/available): Psilocybin 100mg every 3rd day (Fadiman protocol) for neuroplasticity - Only where legal and with integration support
• Language Learning: 30 mins daily new language (Duolingo or similar) - delays dementia by 4-5 years statistically
• Intermittent Hypoxic Training: Breath-holding walks (exhale, walk 30-60 steps, recover) - 10 cycles, 3x/week (EPO stimulation, hypoxia-inducible factor activation)

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BIOMARKER TRACKING SCHEDULE

Week 0 (Baseline):

• Biological age clocks (Horvath, PhenoAge if available via TruDiagnostic or Elysium)
• VO2 Max (lab or Apple Watch estimate)
• Body composition (DEXA scan)
• Full blood panel (listed in disclaimer)

Week 6 (Midpoint):

• HbA1c, fasting insulin, lipid panel
• hs-CRP (inflammation check)
• Testosterone/cortisol ratio

Week 12 (Completion):

• Repeat all baseline tests
• Compare biological age clocks
• VO2 Max retest (should see 5-10% improvement)
• DEXA scan (maintain or improve muscle mass despite fasting)

DAILY SCHEDULE TEMPLATE (Month 2 Peak Intensity)

05:30: Wake, hydrate (salt + magnesium), 10 mins sunlight exposure 05:45: Cold shower (3 mins) or face dunking (Mammalian Dive Reflex activation) 06:00: Meditation with Muse (20 mins) + HRV measurement 06:30: Coffee + Morning stack (NMN, Resveratrol, Spermidine) 07:00: Zone 2 cardio (fasted, nasal breathing only) or Strength training 08:30: Cold plunge (3 mins @ 10°C) 09:00: Work block 1 (cognitively demanding tasks - Alpha-GPC peak) 10:00: Break fast (if feeding day) - high fat, moderate protein 12:00: Work block 2 + HRV biofeedback (20 mins) 13:00: Lunch + supplements 15:00: Neuroplasticity training (Dual N-Back) + 25g carbs 16:00: HIIT or Zone 2 (depending on day) 17:00: Sauna (20 mins) + Cold plunge 18:00: Last meal (protein heavy, glycine, apigenin) 19:00: Red light therapy 20:00: Blue blockers on, light reading, social connection 21:00: Evening stack (Magnesium, Glycine, Theanine), mouth tape application 21:30: Sleep (target 7.5-8 hrs)

SAFETY PROTOCOLS & CONTRAINDICATIONS

STOP immediately if:

• Resting HR increases >10 bpm for 3 consecutive days (overtraining)
• HRV drops >20% for 3+ days (sympathetic dominance)
• Fasting glucose >130 mg/dL (gluconeogenesis dysregulation)
• Blood pressure >140/90 (adaptation failure)

Contraindications for specific elements:

• Rapamycin: Active infections, recent surgery, low WBC
• Extended fasting: History of eating disorders, pregnancy, Type 1 diabetes
• HIIT: Uncontrolled hypertension, recent cardiac events
• Cold exposure: Raynaud's phenomenon, cold urticaria

COST CONSIDERATIONS

Essential ($300-500/month): CGM, basic supplements (Creatine, Omega-3, Mag, D3), Oura Ring Intermediate ($800-1200/month): Add NMN, BPC-157, Red light therapy, Sauna access Optimal ($2000+/month): Add peptide therapies, quarterly biological age testing, neurofeedback clinic access, comprehensive blood panels

POST-PROTOCOL MAINTENANCE (Month 4+)**

• 80/20 Rule: 80% of time maintain 16:8 fasting + Zone 2 cardio + basic stack
• Quarterly: 72-hour fast (autophagy maintenance)
• Bi-annually: Senolytic protocol (Fisetin high dose)
• Annually: Biological age testing + DEXA + VO2 Max

Success Metrics:

• Biological age reduction >2 years
• VO2 Max >50th percentile for age group (ideally >75th)
• HbA1c <5.0%
• Body fat 10-15% (male) / 18-22% (female) with maintained muscle
• Resting HR <50 bpm

This protocol represents the convergence of current longevity science, athletic performance research, and systems biology. Iterate based on your biomarker feedback, and remember: consistency with fundamentals (sleep, movement, nutrition) outperforms intermittent perfection with advanced interventions.