Comprehensive 3-Month Longevity & Performance Optimization Plan

Disclaimer: This plan involves advanced biohacking protocols. Consult a physician before starting, especially if you have health conditions. Some interventions (e.g., rapamycin, NR/NMN) are investigational. Monitor biomarkers regularly.

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Phase 1: Foundation & Assessment (Weeks 1–4)

1. Diagnostic Baseline (Week 1)

• Biomarker Panel: Comprehensive metabolic panel, lipid panel, HbA1c, fasting insulin, hs-CRP, testosterone/estrogen, cortisol (morning), DHEA-S, vitamin D, B12, homocysteine, IGF-1.
• Genetic Testing (optional): Focus on methylation (MTHFR), APOE, and telomere-related genes.
• Wearable Baseline: Establish baselines for resting heart rate (RHR), HRV (RMSSD), sleep stages, and daily activity.

2. Dietary Protocol

Core Approach: Cyclical Ketogenic Diet with Time-Restricted Eating (TRE)

• Macros: 70–75% fat, 20–25% protein, 5–10% net carbs (initially 20g, titrate to 50g after ketosis).
• TRE Window: 12:12 (minimum) → progress to 16:8 by Week 4.
• Nutrient Density: Focus on organ meats, wild-caught fish, pastured eggs, fermented foods.
• Hydration: 3–3.5L water + 200mg magnesium/day.

3. Supplement Stack (Base)

Supplement	Dosage	Timing	Notes
Vitamin D3	5,000–8,000 IU	Morning (with fat)	Target 60–80 ng/mL
K2 (MK-7)	200–400 mcg	With D3	For arterial elasticity
Magnesium Threonate	400 mg	Night	For sleep/HRV
Omega-3 (EPA/DHA)	2–3g EPA+DHA	With meals	High-grade fish oil
NR (Nicotinamide Riboside)	300–500 mg	Morning	For NAD+
Resveratrol	100–250 mg	With NR	Trans-resveratrol
Spermidine	3–6 mg	Night	Autophagy induction
Vitamin C (liposomal)	1–2 g	Morning	For collagen/GI health

4. Exercise Protocol

Structure: 4–5 days/week

• Strength (2 days): Full-body, low rep (3–5 reps), heavy compounds (squat, deadlift, press). Concentric focus.
• HIIT (1 day): 4x4 Norwegian protocol (4 intervals at 90–95% max HR, 3 min active recovery).
• Zone 2 (1–2 days): 45–60 min, HR < 180 – age. Target 60–70% max HR.
• Mobility/Recovery (daily): 15 min of dynamic stretching or light yoga.

5. Stress Resilience & Sleep

• HRV Training: Daily 5-min coherent breathing (6 breaths/min) using biofeedback (e.g., Elite HRV).
• Cold Exposure: Cold shower (2–3 min) ending with 30 sec cold, or cold plunge 2–3x/week.
• Sleep Hygiene: Fixed sleep window (10:30 PM–6:30 AM), cool room (65–68°F), red light glasses after 9 PM, no caffeine after 12 PM.
• Neurofeedback (Conceptual): If available, consider EEG neurofeedback sessions for alpha/theta training to enhance recovery.

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Phase 2: Optimization & Intensification (Weeks 5–8)

1. Advanced Dietary Shifts

• Extended Fast: Begin monthly 48-hour water fast (monitored). Start with 24-hour fast in Week 5.
• Cycling: Implement "Feast/Famine" weeks—1 week of higher carbs (cyclical keto) followed by stricter keto.
• Ketone Optimization: Add exogenous ketones (2–3g BHB) on fasting days or pre-HIIT for cognitive performance.

2. Augmented Supplement Stack

Add to base stack:

• Rapamycin (Sirolimus): 3–5 mg/week (low-dose, intermittent). Consult doctor. Monitor lipids and glucose.
• Quercetin + Fisetin: 500 mg each, 2x/month (senolytic protocol).
• L-Theanine: 200 mg (night) for sleep depth.
• Taurine: 1–2 g (night) for antioxidant/GABA support.
• Protocol Cycling: Rotate spermidine (2 weeks on, 1 week off).

3. Exercise Progression

• Strength: Introduce DoggCrapp style training—rest-pause sets, controlled negatives.
• HIIT: Add sprint intervals (10 sec all-out, 50 sec recovery) once weekly.
• Zone 2: Progress to 75–90 min sessions, maintain low HR.

4. Advanced Wearables & Metrics

• Continuous Glucose Monitor (CGM): Use for 2 weeks to personalize diet (e.g., food sensitivity).
• HRV Analysis: Daily trending—aim for weekly RMSSD increase.
• Sleep Tracking: Deep sleep > 20%, REM > 25% (target with supplements/cool temps).

5. Cognitive Enhancement

• Nootropic Stack (cyclical):
  • Day 1–5: Lion's Mane (1.5g), Bacopa (300mg), Caffeine (100mg) + L-Theanine (200mg).
  • Day 6–7: Nootropic break (to prevent tolerance).
• Non-Sleep Deep Rest (NSDR): 20-min daily yoga nidra or self-hypnosis for nervous system downregulation.

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Phase 3: Integration & Fine-Tuning (Weeks 9–12)

1. Biomarker Re-Testing

• Repeat key labs. Adjust supplements/diet based on results (e.g., adjust vitamin D, lipid ratios).

2. Dietary Fine-Tuning

• Personalized Carb Tolerance: Use CGM data to reintroduce optimal carbs (e.g., sweet potato, berries) pre/post workouts.
• Protein Optimization: Slightly increase protein to 1.2–1.6g/kg to support muscle retention during caloric shifts.

3. Advanced Interventions (If Suitable)

• Hyperbaric Oxygen Therapy (HBOT): 10–20 sessions (90 min at 2.0 ATA) for telomere lengthening/stem cell stimulation (emerging evidence).
• Red Light Therapy: 10–20 min daily (660nm/850nm) for mitochondrial function.
• Plasma Donation: If > 40, consider annual plasma donation to reduce inflammatory factors (talk to your doctor).

4. Exercise Periodization

• Week 9–10: Deload (50% volume).
• Week 11–12: Peak performance—max strength/HIIT output.

5. Long-Term Sustainability Review

• Assess adherence to protocols.
• Identify bottlenecks (e.g., sleep disruptions, stress spikes).
• Create "maintenance stack" for post-3-month phase.

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Key Monitoring Schedule

Week	Action
1	Baseline labs + wearable setup
4	Review HRV/sleep trends, adjust diet
8	Re-test biomarkers (critical), adjust supplements
12	Full reassessment, create Year 1 plan

Emergency Modifications

• If HRV drops > 15%: Reduce training intensity, increase sleep, add magnesium.
• If fasting causes dizziness: Reduce fasting window, ensure electrolytes.
• If inflammation rises (hs-CRP > 2): Pause rapamycin, increase omega-3, add curcumin (1g).

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Final Note: This is an aggressive protocol. Prioritize sleep, stress management, and listening to your body. Biohacking is iterative—adapt based on your unique responses.