3-Month Advanced Longevity & Biohacking Optimization Plan

For the High-Performance Biohacker: Maximizing Lifespan, Healthspan, Cognitive & Physical Performance

This 3-month plan integrates cutting-edge longevity science, biohacking protocols, and precision performance optimization to enhance mitochondrial function, autophagy, metabolic flexibility, cognitive resilience, and cellular repair. The plan is data-driven, cyclical, and adaptive, leveraging wearables, biomarkers, and AI-assisted tracking for real-time adjustments.

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📅 Phase 1: Foundation & Metabolic Reset (Weeks 1-4)

Goal: Detoxification, metabolic priming, autophagy induction, and baseline biomarker establishment.

🔬 Key Focus Areas:

✅ Autophagy & Cellular Cleanup (Fasting, mTOR inhibition) ✅ Mitochondrial Biogenesis (Exercise, cold exposure, PQQ) ✅ Gut & Microbiome Optimization (Precision probiotics, fiber cycling) ✅ Neuroplasticity & Cognitive Baseline (Nootropics, neurofeedback) ✅ Stress Resilience & HRV Optimization (Breathwork, vagal tone training)

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🍽️ Dietary Protocol: Cyclical Ketogenic + Autophagy Fasting

(Metabolic flexibility, insulin sensitivity, and autophagy maximization)

📌 Daily Structure:

• 16:8 or 18:6 Time-Restricted Eating (TRE) – Eat between 12 PM – 8 PM (adjust based on HRV & glucose data).
• Cyclical Ketogenic Diet (CKD) with Autophagy Fasts:
  • 5 days/week: Ketogenic (70% fat, 20% protein, 10% carbs, <30g net carbs)
    • Foods: Grass-fed beef, wild-caught fish, pastured eggs, MCT oil, avocados, cruciferous veggies, bone broth, olive oil, macadamia nuts.
    • Avoid: Processed seed oils, gluten, dairy (except ghee/butter), excess fructose.
  • 2 days/week: Autophagy Fast (36-48h water fast or FMD-style)
    • Fasting Mimicking Diet (FMD) Option: ~600-800 kcal/day (low-protein, high-fat, low-carb) for 48h.
    • Supplements during fast: Electrolytes (Na, K, Mg), Berberine (500mg 2x/day), Resveratrol (250mg), NMN (250mg).

🍽️ Meal Timing & Nutrient Cycling:

Day	Protocol	Key Adjustments
Mon	Keto + 16:8	High-fat, moderate protein
Tue	Keto + 18:6	Add PQQ (20mg) + CoQ10 (200mg)
Wed	36h Fast	Electrolytes, Berberine, NMN
Thu	Keto Refeed	Cyclical Carbs (50g sweet potato, berries)
Fri	Keto + 16:8	Creatine (5g), Collagen (10g)
Sat	48h Fast (or FMD)	Resveratrol, Quercetin, Fisetin
Sun	Keto + 18:6	Omega-3 (2g EPA/DHA), Curcumin (500mg)

💊 Supplement Stack (Phase 1)

Supplement	Dosage	Timing	Purpose
NMN (or NR)	500mg	Morning	NAD+ boost, sirtuin activation
Resveratrol	250mg	Morning	SIRT1 activation, autophagy
Fisetin	500mg	2x/week (fasting days)	Senolytic, anti-inflammatory
Berberine	500mg 2x/day	Fasting days	AMPK activation, glucose control
Magnesium L-Threonate	2g	Evening	Cognitive function, sleep
Omega-3 (EPA/DHA)	2g	With meals	Anti-inflammatory, brain health
PQQ	20mg	Morning	Mitochondrial biogenesis
CoQ10 (Ubiquinol)	200mg	Morning	Mitochondrial support
Creatine Monohydrate	5g	Post-workout	Strength, cognitive function
Collagen Peptides	10g	Morning	Skin, joint, gut health
Vitamin D3 + K2	5000 IU D3, 100mcg K2	Morning	Immune, bone, vascular health
Zinc + Copper	30mg Zn, 2mg Cu	Evening	Immune, testosterone, redox balance

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🏋️ Exercise Protocol: Mitochondrial & Strength Optimization

(Periodized for hypertrophy, power, and metabolic flexibility)

📅 Weekly Training Split:

Day	Workout Type	Details	Key Biohacks
Mon	Strength (Upper Body)	5x5 Heavy Compound Lifts (Bench, OHP, Pull-Ups)	Red Light Therapy (RLT) post-workout
Tue	HIIT + Sprints	10x 30s sprints (90% max effort) + 4 min rest	Cold shower post-workout
Wed	Active Recovery	Yoga, Zone 2 cardio (180-age HR), sauna	Infrared Sauna (15-20 min)
Thu	Strength (Lower Body)	5x5 Squats, Deadlifts, Bulgarian Split Squats	EAA + Creatine post-workout
Fri	VO2 Max Intervals	4x4 min @ 90% max HR, 3 min rest	Hyperoxic breathing (100% O2 post-workout)
Sat	Mobility + Neuro Training	Animal flows, handstand practice, balance drills	Neurofeedback session
Sun	Rest or Light Walk	10K steps, deep breathing	HRV biofeedback training

🔥 Recovery & Performance Enhancements:

• Cold Exposure: 2-3x/week (3-5 min at 40°F) – Post-workout or morning.
• Red Light Therapy (RLT): 10-15 min/day – Full-body, post-workout or morning.
• Sauna (Infrared): 3-4x/week (15-20 min @ 150°F) – Post-workout or evening.
• Pulsed Electromagnetic Field (PEMF): 10-15 min/day – Evening for recovery.
• Compression Boots: 20-30 min post-workout – Legs & arms.

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🧠 Cognitive & Neuro Optimization

(Enhancing BDNF, neuroplasticity, and stress resilience)

📌 Daily Neuro Protocol:

Tool/Technique	Details	Timing
Neurofeedback (EEG Training)	2x/week (20 min sessions)	Morning or post-workout
HRV Biofeedback (e.g., HeartMath, Elite HRV)	5 min breathing (6 breaths/min)	Morning & evening
Non-Sleep Deep Rest (NSDR)	10-20 min Yoga Nidra or binaural beats	Post-lunch or pre-bed
Dual N-Back Training	15-20 min/day	Morning
Transcranial PEMF (tPEMF)	10 min/day (e.g., NeoRhythm)	Evening
Photobiomodulation (Red/NIR Light)	10 min on forehead	Morning

💊 Nootropic Stack (Phase 1)

Nootropic	Dosage	Timing	Purpose
Lion’s Mane Mushroom	1g	Morning	NGF stimulation, neurogenesis
Bacopa Monnieri	300mg	Morning	Memory, stress resilience
Rhodiola Rosea	200mg	Morning	Adaptogen, focus
Alpha-GPC	300mg	Pre-workout	Choline, cognitive boost
L-Theanine + Caffeine	200mg L-Theanine + 100mg Caffeine	Morning	Focus, calm energy
Magnesium L-Threonate	2g	Evening	Synaptic plasticity, sleep
NAC (N-Acetyl Cysteine)	600mg	Evening	Glutathione, detox

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📊 Wearable & Biomarker Tracking

(Precision adjustments based on real-time data)

📱 Wearables & Devices:

Device	Metrics Tracked	Actionable Insights
Oura Ring / Whoop	HRV, Sleep Stages, Recovery	Adjust training/fasting based on readiness
Continuous Glucose Monitor (CGM)	Glucose Variability, Ketosis	Optimize carb timing, fasting windows
Apple Watch / Garmin	HRV, VO2 Max, Training Load	Modify exercise intensity
Muse Headband	EEG (focus, meditation depth)	Neurofeedback training
Eight Sleep Pod	Sleep Temp, HRV, Respiratory Rate	Optimize sleep environment
Keto-Mojo	Ketones, Glucose	Confirm metabolic state

🩸 Blood & Biomarker Testing (Baseline & Month 3)

Biomarker	Optimal Range	Intervention if Suboptimal
HbA1c	<5.0%	Adjust carb intake, fasting, berberine
Fasting Insulin	<5 μU/mL	Metformin (if needed), AMPK activators
Testosterone (Free & Total)	700-1100 ng/dL	Boron, zinc, resistance training
Cortisol (AM)	10-20 μg/dL	Adaptogens, HRV training
CRP (Inflammation)	<0.5 mg/L	Curcumin, omega-3, fasting
Homocysteine	<7 μmol/L	B vitamins, TMG
Omega-3 Index	>8%	Increase EPA/DHA
Vitamin D	50-80 ng/mL	Sunlight, supplementation
Ferritin	50-150 ng/mL	Blood donation if high, iron if low

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🧘 Stress Resilience & Longevity Mindset

(Vagal tone, emotional regulation, and anti-fragility training)

📌 Daily Stress Protocol:

Technique	Details	Timing
Box Breathing (4-4-4-4)	5 min	Morning & before bed
Wim Hof Breathing	3 rounds (30 breaths, 1 min hold)	Morning (fasted)
Cold Showers	2-3 min at 40°F	Post-workout or morning
Vagus Nerve Stimulation	Gargling, humming, gag reflex	Evening
Gratitude Journaling	3 things daily	Evening
Non-Sleep Deep Rest (NSDR)	10-20 min	Post-lunch or pre-bed

🎧 Neurofeedback & Biofeedback Training:

• 2x/week neurofeedback sessions (focus on alpha/theta balance).
• Daily HRV biofeedback (aim for >80 HRV score).
• Weekly float tank sessions (60 min, sensory deprivation).

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📅 Phase 2: Performance & Longevity Acceleration (Weeks 5-8)

Goal: Enhance mitochondrial density, muscle hypertrophy, cognitive speed, and senolytic clearance.

🔬 Key Adjustments:

• Increase fasting windows (18:6 → 20:4 on non-training days).
• Introduce rapamycin (or rapalogs) for mTOR modulation (if biomarkers support).
• Advanced nootropics (modafinil, semax, or cerebrolysin for cognitive peaks).
• Hyperbaric oxygen therapy (HBOT) 1-2x/week for recovery.
• Red light + near-infrared (NIR) therapy for deeper mitochondrial stimulation.

(Detailed Phase 2 protocol available upon request—this plan focuses on Phase 1 for brevity.)

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📅 Phase 3: Peak Optimization & Longevity Maintenance (Weeks 9-12)

Goal: Fine-tune biomarkers, optimize epigenetic expression, and prepare for long-term maintenance.

🔬 Key Adjustments:

• Cyclical rapamycin (6mg/week for 4 weeks, then off).
• Plasma dilution (therapeutic phlebotomy if ferritin >150).
• Advanced senolytic stack (Dasatinib + Quercetin).
• Stem cell or exosome therapy (if available).
• AI-driven biomarker analysis for personalized tweaks.

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📌 Final Notes & Long-Term Maintenance

• Quarterly blood testing (adjust supplements based on trends).
• Annual epigenetic testing (e.g., TruDiagnostic, GlycanAge).
• Continuous wearable tracking (adjust protocols based on HRV, glucose, sleep).
• Periodic "deload" weeks (reduce fasting, lower training volume).
• Stay updated on emerging longevity tech (e.g., Yamanaka factors, partial reprogramming).

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🚀 Expected Outcomes After 3 Months:

✅ Improved metabolic flexibility (lower fasting insulin, stable glucose). ✅ Enhanced autophagy & cellular cleanup (reduced inflammation, better skin/hair). ✅ Increased mitochondrial density (higher VO2 max, endurance). ✅ Optimized cognitive function (better memory, focus, neuroplasticity). ✅ Stronger stress resilience (higher HRV, lower cortisol). ✅ Improved body composition (leaner, more muscle, lower visceral fat). ✅ Biomarker optimization (HbA1c <5.0%, testosterone in optimal range).

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📥 Next Steps:

1. Baseline blood work & wearable setup.
2. Start Phase 1 (Weeks 1-4) with strict adherence.
3. Track all metrics in a spreadsheet or app (e.g., Notion, Heads Up Health).
4. Adjust based on real-time data (HRV, glucose, sleep).
5. Progress to Phase 2 after 4 weeks.

Would you like a customized version based on your current biomarkers, genetics, or specific goals? 🚀