Advanced Longevity Plan (Biohacker)

3-Month Longevity Optimization Plan for Biohackers

Integrating cutting-edge strategies for physical, cognitive, and cellular health.

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Phase 1: Foundation (Weeks 1–4)

Goal: Establish baseline metrics, initiate core protocols, and build habits.

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1. Supplement Stack

Dosages and cycling to maximize efficacy and minimize tolerance.

• Core Longevity:
  • NMN (Nicotinamide Mononucleotide): 500 mg/day (sublingual), 5 days on/2 days off.
  • Resveratrol: 500 mg + Quercetin: 500 mg (taken together with fatty meal for absorption), daily.
  • Omega-3 (DHA/EPA): 2–3 g/day (high EPA for anti-inflammatory focus).
  • Vitamin D3: 5,000 IU + Vitamin K2 (MK-7): 200 mcg, daily.
  • Magnesium Glycinate: 400 mg before bed.
• Metabolic Support:
  • Berberine: 500 mg with meals (3x/day), 8 weeks on/2 weeks off.
  • Metformin (if prescribed): 500 mg with dinner (optional; consult physician).
• Cognitive Enhancement:
  • Lion’s Mane Mushroom: 1 g/day (extract).
  • Bacopa Monnieri: 300 mg/day (standardized to 55% bacosides).
  • Rhodiola Rosea: 200 mg (AM for energy, PM for stress).
• Sleep & Recovery:
  • Melatonin: 0.5–1 mg (sublingual, 30 mins before bed).
  • Glycine: 3 g before bed.

Cycling Notes:

• NMN, Berberine, and Rhodiola follow 5-on/2-off or 8-on/2-off cycles.
• Pause NMN if experiencing flushing (common with high doses).

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2. Dietary Protocol

Ketogenic cycling with fasting for metabolic flexibility and autophagy.

• Diet Structure:
  • Weeks 1–2: Cyclical Ketosis (5 days keto, 2 days moderate carb).
    • Keto Days: 70% fat, 25% protein (1.6–2.2 g/kg), 5% carbs (<30g net).
    • Carb Days: 40% fat, 30% protein, 30% carbs (focus on low-GI, fiber-rich sources).
  • Weeks 3–4: Time-Restricted Eating (TRE) + Fasting-Mimicking Diet (FMD).
    • TRE: 18:6 window (e.g., 12 PM–6 PM eating).
    • FMD: 1x/week (e.g., ProLon kit or DIY: 1,100 kcal/day, 10% protein, 56% fat, 34% carbs).
• Key Foods:
  • Fats: MCT oil, avocado, nuts, grass-fed butter.
  • Proteins: Wild-caught fish, pasture-raised eggs, collagen peptides.
  • Carbs (on keto days): Leafy greens, cruciferous veggies, berries.
  • Avoid: Processed foods, seed oils, added sugars.
• Supplements for Diet Support:
  • Electrolytes: Magnesium, potassium, sodium (prevent keto flu).
  • Fiber: Psyllium husk (10 g/day) for gut health.

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3. Exercise Routine

Strength, HIIT, and recovery for mitochondrial health and muscle retention.

• Weekly Split:
  • Strength Training (4x/week):
    • Day 1 & 3: Upper body (compound lifts: deadlifts, pull-ups, bench press).
    • Day 2 & 4: Lower body (squats, lunges, calf raises).
    • Intensity: 80–85% 1RM, 3–4 sets of 6–8 reps.
  • HIIT (2x/week):
    • Protocol: 30 seconds sprint/1 minute walk (repeat 8x) or 20-minute Tabata (20s max effort/10s rest).
    • Modalities: Cycling, rowing, or sprint intervals.
  • Recovery (Daily):
    • Yoga/Mobility: 20–30 mins (focus on hips, shoulders, spine).
    • Foam Rolling: 10 mins post-workout.
• Fasted Training: Perform HIIT or light cardio in fasted state (morning) to boost autophagy.

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4. Wearable Tracking

Data-driven adjustments for personalized optimization.

• Devices:
  • CGM (Dexcom G7 or Freestyle Libre): Track glucose response to meals/supplements.
  • Oura Ring/Whoop Band: Monitor HRV, sleep stages, and recovery.
  • Keto-Mojo: Blood ketone + glucose monitoring (aim for ketones 0.5–3.0 mmol/L).
• Key Metrics to Track:
  • HRV: Target >70 (Oura) for optimal stress resilience.
  • Sleep: Aim for 7–9 hours with >90% sleep efficiency.
  • Glucose: Keep post-meal spikes <120 mg/dL.

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5. Stress Resilience & Recovery

HRV training, breathwork, and cold exposure.

• Daily Practices:
  • HRV Biofeedback: 10 mins/day (Muse Headband or HeartMath) to improve coherence.
  • Breathwork:
    • Wim Hof Method: 3 rounds of 30 breaths + 1 min hold (AM).
    • 4-7-8 Breathing: 4 secs inhale, 7 hold, 8 exhale (PM for sleep).
  • Cold Exposure: 2–3 mins cold shower (10–15°C) post-workout.
• Weekly:
  • Sauna: 20 mins (80–90°C) 3x/week (after exercise for heat shock proteins).
  • Float Tank/Meditation: 1x/week for deep relaxation.

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Phase 2: Optimization (Weeks 5–8)

Goal: Refine protocols using data, enhance cognitive performance, and deepen autophagy.

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1. Supplement Adjustments

• Add:
  • NAD+ Boosters: NR (Nicotinamide Riboside): 250 mg/day (alternate with NMN).
  • PQQ: 20 mg/day (mitochondrial support).
  • Lion’s Mane + Bacopa: Increase to 2 g and 600 mg respectively.
• Cycle: Introduce Curcumin (500 mg + piperine): 8 weeks on (anti-inflammatory).

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2. Dietary Tweaks

• Keto Adaptation:
  • Add Exogenous Ketones (Beta-Hydroxybutyrate): 5–10 g pre-workout.
  • Protein Cycling: 1x/week reduce protein to 0.8 g/kg to stimulate autophagy.
• Fasting: Extend to 24-hour fast 1x/week (e.g., dinner to dinner).

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3. Exercise Progression

• Strength: Increase load by 5–10% weekly; add blood flow restriction (BFR) training 1x/week (light weights, high reps).
• HIIT: Add sprint repeats (e.g., 10x 30s sprints with 90s rest).
• Recovery: Introduce contrast therapy (alternate 1 min cold/3 mins hot) post-workout.

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4. Advanced Wearables & Biomarkers

• Add:
  • VO2 Max Test: Assess cardiovascular fitness (target >40 mL/kg/min).
  • Blood Biomarkers:
    • Inflammation: CRP, IL-6.
    • Metabolic: HbA1c, fasting insulin.
    • Longevity: Telomere length (optional).
• Adjust: Use CGM data to identify glucose spikes; eliminate offending foods (e.g., hidden sugars).

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5. Stress & Cognitive Enhancements

• Neurofeedback: 2x/week sessions (e.g., Muse headband) to train alpha/theta waves.
• Cognitive Load Management:
  • Nootropics: Add Modafinil (50–100 mg, 2x/week) or Nicotine (2 mg gum) for focus (use sparingly).
  • Meditation: 20 mins/day (transcendental or vipassana).

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Phase 3: Advanced (Weeks 9–12)

Goal: Push performance, refine biomarkers, and integrate cutting-edge biohacks.

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1. Supplement Stacks

• Peak Performance:
  • NAD+ IV Infusion: 1x/month (500–1000 mg) if accessible.
  • Peptides:
    • BPC-157: 250 mcg/day (oral or injectable) for gut/muscle repair.
    • Thymosin Alpha-1: 1 mg/week (immune support).
  • Senolytics: Dasatinib + Quercetin (100 mg + 500 mg) 1x/week (consult physician).
• Cognitive Stack:
  • Lion’s Mane + EPA/DHA: 2 g + 3 g/day.
  • Theobromine: 500 mg (from dark chocolate) for focus.

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2. Diet: Fine-Tuning

• Ketogenic Variants:
  • Targeted Keto: Add 20–30g carbs pre-workout (e.g., fruit or rice).
  • Protein-Sparing Modified Fast (PSMF): 1x/week (high protein, low fat/carbs) for autophagy.
• Gut Health:
  • Probiotics: Multi-strain (50B CFU) + Prebiotic Fiber (10 g/day).
  • Collagen Peptides: 20 g/day for gut lining support.

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3. Exercise: Peak Performance

• Strength: German Volume Training (GVT): 10x10 reps at 60% 1RM (1x/week).
• HIIT: Sprint-Interval Training (SIT): 30s all-out sprint/4 mins rest (repeat 4x).
• Recovery: Hyperbaric Oxygen Therapy (HBOT): 1x/week (1.5–2 ATA for 60 mins).

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4. Wearables & Biomarkers

• Track:
  • Continuous Blood Pressure Monitor (e.g., Omron).
  • Genetic Testing: APOE, COMT, MTHFR variants to tailor diet/supplements.
• Adjust: Use data to tweak fasting windows, supplement timing (e.g., take NMN in AM for circadian alignment).

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5. Advanced Stress & Longevity Techniques

• Cryotherapy: 3x/week (-110°C for 3 mins) for inflammation.
• Red Light Therapy: 20 mins/day (660–850 nm) for mitochondrial health.
• Sleep Optimization:
  • Cooling Mattress/Pad: Maintain 65°F (18°C) for deep sleep.
  • Blue Blockers: Wear after sunset to enhance melatonin.

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Final Notes

• Personalization: Adjust based on biomarker trends (e.g., lower Berberine if glucose is too low).
• Safety: Regular blood tests (monthly) to monitor liver/kidney function, lipids, and electrolytes.
• Community: Engage with biohacking forums (e.g., Bulletproof, Longecity) for peer insights.

This plan balances aggressive longevity strategies with adaptability, leveraging wearables and biomarkers for precision. Always consult a healthcare provider before starting new supplements or protocols.