Advanced Longevity Plan (Biohacker)

3‑Month Longevity & Performance Blueprint
(Designed for an experienced biohacker who already has a baseline of health, fitness, and access to advanced tools. This is a general framework; always verify with a qualified health professional before making major changes.)

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1. Overview & Core Objectives

Goal	Target (Month 3)	Key Metrics
Physical Performance	↑ 10 % VO₂max, ↑ 15 % 1‑RM in major lifts	Strength lift logs, VO₂max (or HR‑based estimate), body composition
Cognitive Function	↑ 8 % on standardized memory/attention tests	Digit‑span, Stroop, Trail‑making
Longevity Biomarkers	↓ Inflammatory markers, ↑ NAD⁺/NADH ratio	hs‑CRP, IL‑6, NAD⁺/NADH (if available)
Sleep & Recovery	7‑8 h total, 80 % deep sleep	Oura/Apple Watch sleep stages
Stress Resilience	HRV (RMSSD) ≥ 50 ms in 24 h average	HRV, perceived stress scale
Metabolic Health	Fasting glucose ≤ 90 mg/dL, HbA1c ≤ 5.5 %	Blood glucose, HbA1c

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2. Tools & Wearables

Device	Primary Data	Why It Matters
Oura Ring	HRV, sleep stages, body temperature, activity	Night‑time HRV & sleep quality
Apple Watch Series 9 / Whoop Strap	HR, HRV, VO₂max estimate, movement	Real‑time training load & recovery
NordicTrack or Peloton (or any high‑quality treadmill)	Power output, heart rate	Precise HIIT & strength training
Muse 2 Headband	EEG, heart rate, breathing	Neurofeedback & meditation coaching
Fitbit Sense	SpO₂, skin temperature, stress score	Additional stress & sleep metrics
Blood Glucose Meter (Freestyle Libre)	Capillary glucose	Fasting & post‑meal monitoring
Smart Scale (With body composition)	Lean mass, fat %, BMR	Tracking body composition changes

Set up a simple dashboard (e.g., Notion or Google Sheets) to pull data weekly via API integrations. Keep a “Daily Log” for supplements, meals, sleep, and training.

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3. Supplement Stack (Dosage & Cycling)

Supplement	Dose (Daily)	Timing	Cycling	Rationale
Nicotinamide Mononucleotide (NMN)	250 mg (split 125 mg AM/PM)	With meals	6 weeks on / 2 weeks off	Boosts NAD⁺, supports mitochondrial health
Pyrroloquinoline Quinone (PQQ)	10 mg	AM	6 weeks on / 2 weeks off	Enhances biogenesis, antioxidant
Coenzyme Q10 (Ubiquinol)	150 mg	PM	6 weeks on / 2 weeks off	Supports electron transport chain
Resveratrol	150 mg	AM	4 weeks on / 1 week off	Activates SIRT1, anti‑inflammatory
Curcumin (with piperine)	500 mg curcumin + 5 mg piperine	AM	4 weeks on / 1 week off	Anti‑oxidant, reduces IL‑6
Berberine	500 mg	AM	4 weeks on / 1 week off	Improves insulin sensitivity
Alpha‑Lipoic Acid (ALA)	300 mg	AM	4 weeks on / 1 week off	Regenerates other antioxidants
Vitamin D₃	5 000 IU	PM	Daily	Supports immune & bone health
Magnesium Threonate	400 mg	PM	Daily	Enhances sleep & neuronal function
Omega‑3 (EPA/DHA 2:1)	2 g total	PM	Daily	Anti‑inflammatory, brain health
Zinc (Picolinate)	30 mg	PM	Daily	Immune support, enzyme function
Nicotinamide (Vitamin B3)	500 mg	AM	Daily	Supports NAD⁺ synthesis
Quercetin	500 mg	AM	4 weeks on / 1 week off	Antioxidant, stabilizes mast cells
Ashwagandha (root extract)	600 mg	PM	6 weeks on / 2 weeks off	Adaptogen, reduces cortisol
Rhodiola Rosea	200 mg	AM	4 weeks on / 1 week off	Enhances endurance & cognition
N‑Acetylcysteine (NAC)	600 mg	PM	4 weeks on / 1 week off	Glutathione precursor

Cycling Tips

• Rotate “on/off” periods weekly (e.g., Week 1‑6 on, Week 7‑8 off).
• Keep a simple spreadsheet to track when each supplement is paused.
• If you’re taking prescription meds, consult a professional before adding any of the above.

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4. Dietary Protocols

4.1 Macronutrient Targets

Macro	% of Total Calories	Example (2 200 kcal)
Protein	25 % (≈ 138 g)	Chicken, fish, tofu, whey isolate
Fat	55 % (≈ 134 g)	Avocado, coconut oil, MCT oil, nuts
Carbs	20 % (≈ 110 g)	Low‑glycemic veggies, berries (if keto‑flexible)

4.2 Ketogenic Variations

Variation	When to Use	Key Features
Standard Keto	3‑4 days/week	< 20 g net carbs/day
Targeted Keto (TK)	2 days/week (post‑workout)	30‑50 g carbs 30 min after HIIT
Cyclical Keto (CK)	1 day/week (re‑feed)	100‑150 g carbs, focus on legumes & starchy veg

4.3 Fasting Regimens

Regimen	Schedule	Notes
16:8	Fast 16 h (e.g., 8 pm‑12 pm)	Easy to maintain, best for insulin sensitivity
24‑h Fast	2×/week (e.g., Monday & Thursday)	Can be done from dinner to dinner; stay hydrated
5:2	2×/week low‑calorie (600 kcal)	Alternative to full 24‑h fast

4.4 Sample Meal Plan (Standard Keto, 16:8)

Meal	Time	Foods	Calories
Breakfast (Lunch)	12 pm	2 eggs scrambled in butter, ½ avocado, 1 cup spinach sautéed in coconut oil	600
Snack	3 pm	30 g mixed nuts + 1 oz cheese	250
Dinner	6 pm	8 oz salmon, 2 cups broccoli roasted in olive oil, 1 tbsp butter	700
Post‑Workout (if TK)	7 pm	1 cup cooked quinoa + 1 tbsp almond butter	300
Total			2 200

Adjust portions to hit your caloric target. Keep a log of net carbs (total carbs – fiber) to stay within 20 g on keto days.

4.5 Food Quality & Timing

• Protein: Prioritize grass‑fed, pasture‑raised, or wild‑caught.
• Fats: Use MCT oil (1 tsp) in coffee or smoothies for quick energy.
• Veggies: Aim for 3‑4 cups of non‑starchy veg daily.
• Hydration: 3 L water + electrolytes (NaCl, KCl) during fasts.
• Supplement Timing: Take NMN, PQQ, CoQ10, and resveratrol with meals; magnesium and sleep‑supporting supplements in the evening.

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5. Exercise & Recovery Blueprint

5.1 Weekly Structure

Day	Focus	Session	Duration	Notes
Mon	Strength (Upper)	3 sets × 6‑8 reps (bench press, rows)	60 min	Progressive overload
Tue	HIIT + Mobility	20 min Tabata (30 s sprint / 10 s walk) + 15 min mobility flow	35 min	HRV check pre‑post
Wed	Strength (Lower)	3 sets × 6‑8 reps (squat, deadlift)	60 min	Use a 1‑RM test every 4 weeks
Thu	Active Recovery	Light swim or yoga	45 min	Focus on breathing
Fri	Strength (Full‑Body)	Compound circuit (clean & press, pull‑ups)	45 min	Keep RPE ≤ 7
Sat	HIIT + Sprint Ladder	30 min (incl. hill sprints)	30 min	Post‑workout NMN + PQQ
Sun	Rest	No structured activity	—	Sleep hygiene & journaling

5.2 Strength Training Details

• Load: Start at 70 % 1‑RM, increase by 2.5 % each week.
• Rest: 2‑3 min between sets for hypertrophy, 4‑5 min for maximal strength.
• Tracking: Log weight, reps, perceived exertion (RPE) in your dashboard.
• Periodization: Weeks 1‑4 (hypertrophy), 5‑7 (strength), 8‑12 (power).

5.3 HIIT Protocol

Interval	Effort	Rest
30 s	90 % max HR (or 8‑10 on RPE)	10 s walk
Repeat 8×	4 min cool‑down	5 min dynamic stretch

Use a treadmill or stationary bike for precise HR monitoring.

5.4 Recovery & Regeneration

• Foam Rolling: 10 min post‑workout.
• Stretching: 15 min static stretch focusing on hamstrings, quadriceps, shoulders.
• Cold Exposure: 5‑10 min ice bath or cold shower after HIIT (once/week).
• Sauna: 15‑20 min infrared sauna (2×/week).
• Sleep: Aim for 7‑8 h; use Oura to track sleep stages.

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6. Stress Resilience & Cognitive Enhancement

Technique	Frequency	Tool	How It Works
HRV‑Based Breathing	Daily (5 min)	Apple Watch or Elite HRV app	4‑7‑8 breathing pattern to increase parasympathetic tone
Meditation (Mindfulness)	10 min before bed	Insight Timer or Headspace	Improves focus, reduces cortisol
Neurofeedback (DIY)	2×/week	Muse 2 Headband (guided sessions)	Trains alpha‑wave activity, reduces mind‑wandering
Progressive Muscle Relaxation	Evening (5 min)	Guided audio	Lowers sympathetic activity
Journaling (Gratitude + Stress Log)	Daily	Notion template	Enhances emotional regulation
Blue‑Light Blocking	Evening	Night‑mode on devices + blue‑light glasses	Improves melatonin production

HRV Check‑In

• Morning: Record RMSSD; aim for ≥ 50 ms.
• Evening: If RMSSD < 40 ms, add an extra 5 min breathing session or a short walk.

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7. Environmental & Lifestyle Optimizations

Area	Action	Benefit
Light Exposure	30 min bright light (≥ 10 000 lux) in the morning; dim lights after 7 pm	Aligns circadian rhythm
Temperature	Keep bedroom 60‑65 °F (15‑18 °C)	Enhances deep sleep
Air Quality	HEPA filter, 1×/week deep clean	Reduces oxidative stress
Social Interaction	2 hrs/week meaningful conversation	Improves mental health
Digital Detox	No screens 1 h before bed	Better sleep quality

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8. Weekly Review & Adjustments

1. Data Pull: Export Oura, Apple Watch, and sleep metrics.
2. Performance Check: Compare strength lifts, VO₂max estimate, and HRV trends.
3. Biomarker Review: If you have lab results (e.g., hs‑CRP, fasting glucose), note changes.
4. Supplement Cycle: Decide if you’ll pause or continue based on how you feel.
5. Diet Audit: Log net carbs, calories, and any deviations.
6. Adjustments:
   • Increase protein by 5 g if strength stalls.
   • Add 5 min mobility if soreness > 2 days.
   • Modify fasting window if sleep quality drops.

Monthly Milestone (End of Month 3)

• Strength: 10 % increase in 1‑RM (bench, squat, deadlift).
• Cardio: 5 % increase in VO₂max estimate.
• Sleep: ≥ 80 % deep sleep in Oura.
• HRV: Average RMSSD ≥ 60 ms.
• Biomarkers: hs‑CRP < 1 mg/L, fasting glucose ≤ 90 mg/dL.

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9. Quick‑Start Checklist (Day 1)

✅	Item
1	Set up Oura, Apple Watch, Muse 2, and Notion dashboard.
2	Order supplements (NMN, PQQ, CoQ10, Resveratrol, Curcumin, etc.).
3	Create a 7‑day meal plan with macros and grocery list.
4	Schedule first strength session (Upper) and HIIT session.
5	Begin 16:8 fasting (fast 8 pm‑12 pm).
6	Install Elite HRV app for daily HRV tracking.
7	Plan a 5‑minute breathing routine for morning and evening.

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Final Note

This plan is a high‑intensity, data‑driven roadmap. Listen to your body—if you experience persistent fatigue, joint pain, or any adverse symptoms, pause the protocol and consult a qualified professional. Keep a journal of subjective experiences; the qualitative data is just as valuable as the quantitative metrics. Good luck, and enjoy the journey toward optimal longevity and performance!