Advanced Longevity Plan (Biohacker)

Comprehensive 3-Month Longevity Plan for Biohackers

Phase 1 (Weeks 1-4): Optimization and Detoxification

1. Dietary Protocol:
   • Weeks 1-2: Ketogenic Diet (KD) with a macronutrient breakdown of 70% fat, 20% protein, and 10% carbohydrates.
   • Weeks 3-4: Alternate between KD and a Cyclical Ketogenic Diet (CKD) with a 5:2 ratio (5 days of KD, 2 days of carb loading).
   • Include intermittent fasting (IF) with a 16:8 window (eating within an 8-hour window, fasting for 16 hours).
   • Focus on whole, nutrient-dense foods, including leafy greens, cruciferous vegetables, berries, nuts, and seeds.
2. Supplement Stack:
   • Cycling:
     • Weeks 1-2: NMN (500mg), Resveratrol (500mg), and Acetyl-L-Carnitine (ALCAR) (1000mg) daily.
     • Weeks 3-4: Switch to Nicotinamide Riboside (NR) (250mg), Curcumin (1000mg), and Phosphatidylserine (300mg) daily.
   • Daily Supplements:
     • Omega-3 fatty acids (2000mg)
     • Vitamin D3 (5000 IU)
     • Magnesium glycinate (400mg)
     • Coenzyme Q10 (CoQ10) (100mg)
3. Exercise Routine:
   • Strength Training:
     • 2 times per week, focusing on compound exercises like squats, deadlifts, bench press, and rows.
     • Incorporate blood flow restriction (BFR) training to enhance muscle growth.
   • High-Intensity Interval Training (HIIT):
     • 2 times per week, using bodyweight exercises, kettlebells, or resistance bands.
     • Incorporate mobility and flexibility exercises, such as yoga or Pilates.
4. Stress Resilience Techniques:
   • Heart Rate Variability (HRV) Training:
     • Use a wearable device or app to track HRV.
     • Practice deep breathing exercises and meditation to enhance HRV.
   • Neurofeedback Concepts:
     • Use a neurofeedback device or app to track brain activity.
     • Practice mindfulness and focus exercises to enhance cognitive performance.

Phase 2 (Weeks 5-8): Mitochondrial Enhancement and Cellular Renewal

1. Dietary Protocol:
   • Ketogenic Diet with a Twist:
     • Incorporate medium-chain triglycerides (MCTs) and exogenous ketones to enhance mitochondrial function.
     • Increase protein intake to 1.6 grams per kilogram of body weight.
   • Fasting Regimen:
     • Alternate between 16:8 and 20:4 IF windows.
     • Incorporate 24-hour fasts once a week.
2. Supplement Stack:
   • Cycling:
     • Weeks 5-6: PQQ (20mg), CoQ10 (200mg), and ALCAR (1500mg) daily.
     • Weeks 7-8: Switch to Rhodiola Rosea (300mg), Bacopa Monnieri (300mg), and Ginkgo Biloba (120mg) daily.
   • Daily Supplements:
     • N-Acetyl Cysteine (NAC) (1000mg)
     • L-Carnitine (2000mg)
     • Ashwagandha (300mg)
3. Exercise Routine:
   • Strength Training:
     • Increase intensity and volume by adding more weight or reps.
     • Incorporate plyometric exercises to enhance power output.
   • HIIT:
     • Increase duration and intensity by adding more intervals or reducing rest time.
     • Incorporate agility drills to enhance speed and quickness.
4. Stress Resilience Techniques:
   • HRV Training:
     • Incorporate more advanced techniques, such as biofeedback and autogenic training.
     • Practice HRV training during exercise to enhance performance.
   • Neurofeedback Concepts:
     • Incorporate more advanced protocols, such as alpha-theta training and brainwave entrainment.
     • Practice neurofeedback during meditation to enhance cognitive performance.

Phase 3 (Weeks 9-12): Optimization and Maintenance

1. Dietary Protocol:
   • Personalized Nutrition:
     • Use genetic testing or nutritional analysis to determine individual nutritional needs.
     • Adjust macronutrient ratios and supplement stack accordingly.
   • Fasting Regimen:
     • Incorporate more advanced fasting protocols, such as 48-hour fasts or alternate-day fasting.
     • Focus on autophagy and cellular renewal.
2. Supplement Stack:
   • Cycling:
     • Weeks 9-10: Switch to a new supplement stack, such as:
       • Metformin (500mg)
       • Berberine (500mg)
       • Resveratrol (1000mg)
     • Weeks 11-12: Switch to a new supplement stack, such as:
       • NAD+ precursors (e.g., NMN, NR)
       • Senolytics (e.g., Dasatinib, Quercetin)
       • Adaptogenic herbs (e.g., Ashwagandha, Rhodiola)
   • Daily Supplements:
     • Continue with previous supplements, adjusting dosages as needed.
3. Exercise Routine:
   • Strength Training:
     • Focus on maintenance and injury prevention.
     • Incorporate more advanced techniques, such as blood flow restriction and electrical muscle stimulation.
   • HIIT:
     • Incorporate more advanced protocols, such as high-intensity interval strength training.
     • Focus on power output and speed.
4. Stress Resilience Techniques:
   • HRV Training:
     • Incorporate more advanced techniques, such as heart rate variability biofeedback and respiratory training.
     • Practice HRV training during daily activities to enhance resilience.
   • Neurofeedback Concepts:
     • Incorporate more advanced protocols, such as brain-computer interface training and neuroplasticity exercises.
     • Practice neurofeedback during daily activities to enhance cognitive performance.

Additional Tips and Recommendations:

• Sleep and Recovery:
  • Prioritize sleep and aim for 7-9 hours of sleep per night.
  • Incorporate recovery techniques, such as foam rolling, self-myofascial release, and contrast showers.
• Wearable Tracking:
  • Use a wearable device or app to track HRV, sleep, and physical activity.
  • Adjust your routine based on data and insights.
• Mental Performance:
  • Incorporate cognitive training, such as brain games and puzzles.
  • Practice mindfulness and meditation to enhance mental clarity and focus.
• Social Connection:
  • Prioritize social connections and relationships.
  • Incorporate social activities, such as group exercise or community events.

Disclaimer:

This plan is for informational purposes only and should not be considered as personalized advice. Consult with a healthcare professional before starting any new supplement or exercise program. Additionally, some supplements and techniques may interact with medications or have adverse effects in certain individuals. Always prioritize your health and safety.