Advanced Longevity Plan (Biohacker)

3-Month Longevity Plan for Biohackers

Disclaimer: Before starting any new supplement or exercise regimen, consult with a healthcare professional to ensure safety and suitability.

Month 1: Optimization and Baseline Establishment

1. Dietary Protocol:
   • Start with a cyclical ketogenic diet (CKD): 2 weeks of standard ketogenic diet (SKD) followed by 1 week of carb refeed (CR).
   • SKD: Fat (~75-80% of daily calories), Protein (~15-20%), Carbohydrates (~5-10%).
   • CR: Increase carbohydrates to ~50% of daily calories, reduce fat to ~30%, and maintain protein at ~20%.
   • Incorporate intermittent fasting (IF): 16:8 or 18:6 schedule.
2. Supplement Stack:
   • Mitochondrial Support: Acetyl-L-Carnitine (ALCAR) 500mg, R-Lipoic Acid 200mg, and CoQ10 100mg, once daily.
   • Cognitive Enhancement: Bacopa Monnieri 300mg (20% bacosides), Acetylcholine 500mg, and Phosphatidylserine 100mg, once daily.
   • Antioxidant and Anti-Inflammatory: Curcumin 500mg (95% curcuminoids), Omega-3 fatty acids (EPA & DHA) 1000mg, and Resveratrol 200mg, once daily.
3. Exercise Routine:
   • Strength Training: 3 times a week, focusing on compound exercises like squats, deadlifts, and bench press.
   • HIIT (High-Intensity Interval Training): 2 times a week, using protocols like Tabata or Wingate.
   • Recovery: Incorporate yoga or light cardio (e.g., cycling, swimming) on non-strength training days.
4. Wearable Tracking:
   • Use a continuous glucose monitor (CGM) to track glucose levels and variability.
   • Wear a heart rate variability (HRV) tracker to monitor stress and recovery.
   • Utilize a smartwatch or fitness tracker to track sleep, activity, and other relevant metrics.
5. Stress Resilience Techniques:
   • HRV Training: Practice slow, deep breathing exercises (e.g., 4-7-8 technique) daily.
   • Neurofeedback: Engage in alpha-theta training or other forms of neurofeedback to improve cognitive function and stress resilience.

Month 2: Intensification and Refining

1. Dietary Protocol:
   • Switch to a targeted ketogenic diet (TKD) with carbohydrate intake around workouts.
   • Continue IF (16:8 or 18:6 schedule).
   • Incorporate Fasting-Mimicking Diet (FMD) for 5 days: caloric intake ~500-800 calories, with a specific macronutrient breakdown (e.g., ~10% protein, ~60% fat, ~30% carbohydrates).
2. Supplement Stack:
   • Cycle Mitochondrial Support: Continue ALCAR, R-Lipoic Acid, and CoQ10, but cycle off for 1 week.
   • Add NAD+ Boosters: Nicotinamide Riboside (NR) 1000mg and/or Nicotinamide Mononucleotide (NMN) 500mg, once daily.
   • Cognitive Enhancement: Continue Bacopa Monnieri, Acetylcholine, and Phosphatidylserine, and add Noopept 10mg (sublingual) or other nootropics.
3. Exercise Routine:
   • Progressive Overload: Gradually increase weight or resistance in strength training.
   • HIIT Variation: Change HIIT protocol to a different modality (e.g., from sprint intervals to hill sprints).
   • Recovery Techniques: Incorporate techniques like foam rolling, self-myofascial release, or compression garments.
4. Wearable Tracking:
   • Continue using CGM, HRV tracker, and smartwatch/fitness tracker.
   • Additional Metrics: Start tracking other metrics like cortisol levels, ketone levels, or other biomarkers using various wearable devices or at-home testing kits.
5. Stress Resilience Techniques:
   • Neurofeedback Progression: Advance to more complex neurofeedback protocols (e.g., beta training or SCP training).
   • Mindfulness and Meditation: Incorporate mindfulness practices, such as meditation or yoga nidra, to enhance stress resilience.

Month 3: Peak Performance and Long-Term Optimization

1. Dietary Protocol:
   • Continue TKD with IF, and adjust macronutrient ratios based on performance and biomarker feedback.
   • Carb Refeed: Perform a longer carb refeed (2-3 days) to replenish glycogen stores and support muscle growth.
2. Supplement Stack:
   • NAD+ Booster Cycling: Cycle off NAD+ boosters for 1-2 weeks to avoid desensitization.
   • Add Adaptogenic Compounds: Incorporate adaptogens like Ashwagandha 500mg, Rhodiola Rosea 200mg, or Ginseng 400mg to enhance stress resilience.
3. Exercise Routine:
   • Periodization: Implement a periodized training plan to avoid plateaus and prevent overtraining.
   • Deload and Recovery: Incorporate deload weeks or active recovery periods to allow for muscle repair and rebuilding.
4. Wearable Tracking:
   • Continue tracking relevant metrics and adjust wearable devices or protocols as needed.
   • Data Analysis: Analyze data from wearable devices to identify trends, patterns, and areas for improvement.
5. Stress Resilience Techniques:
   • HRV Training Progression: Advance to more complex HRV training protocols (e.g., using biofeedback or HRV coherence training).
   • Cognitive Training: Engage in cognitive training programs or brain games to enhance cognitive function and resilience.

Additional Recommendations:

• Sleep Optimization: Prioritize 7-9 hours of sleep per night and maintain a consistent sleep schedule.
• Social Connection and Community: Engage in social activities, join online forums or communities, and prioritize building strong relationships.
• Cognitive Stimulation: Engage in mentally stimulating activities, such as reading, puzzles, or learning a new skill.
• Genetic Testing and Epigenetic Analysis: Consider genetic testing and epigenetic analysis to identify potential genetic predispositions and optimize lifestyle choices.

Action Plan:

1. Consult with a healthcare professional before starting the plan.
2. Set up wearable devices and tracking metrics.
3. Start dietary protocols, supplement stacks, and exercise routines.
4. Incorporate stress resilience techniques and cognitive training.
5. Continuously monitor and adjust the plan based on biomarker feedback, performance, and overall well-being.

By following this comprehensive 3-month plan, biohackers can optimize their longevity, physical and cognitive performance, and develop a robust foundation for long-term health and well-being.