3-Month Cutting-Edge Longevity & Performance Optimization Plan

For the Advanced Biohacker

This plan integrates nutrigenomics, metabolic flexibility, epigenetic modulation, neuroplasticity enhancement, and precision biometrics to maximize lifespan, healthspan, cognitive function, and physical performance. It is structured in three phases (Foundation, Optimization, Peak Performance) with progressive intensity.

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📌 Core Principles

1. Metabolic Flexibility – Optimize glucose, ketone, and fatty acid utilization.
2. Autophagy & Senolysis – Induce cellular cleanup via fasting, exercise, and senolytics.
3. Epigenetic Reprogramming – Use diet, supplements, and lifestyle to favor longevity pathways (mTOR, AMPK, SIRT, Nrf2).
4. Neuroplasticity & Cognitive Enhancement – Stack nootropics, neurofeedback, and novel learning.
5. Stress Resilience & HRV Optimization – Train the nervous system for adaptive resilience.
6. Precision Biometrics – Continuous tracking via wearables, blood work, and biomarkers.

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📅 Phase 1: Foundation (Weeks 1-4)

Goal: Establish metabolic flexibility, baseline biomarkers, and foundational habits.

🍽️ Dietary Protocol: Cyclical Ketogenic + Time-Restricted Eating (TRE)

• Macros (5-6 days/week):
  • 70-75% Fat (MCT, olive oil, avocado, fatty fish, ghee)
  • 20-25% Protein (grass-fed beef, wild-caught fish, collagen, whey isolate)
  • 5-10% Carbs (leafy greens, cruciferous veggies, berries, resistant starch)
• 1-2 Refeed Days (Weekend):
  • 30-40% Carbs (sweet potato, white rice, fruit) to restore glycogen and leptin sensitivity.
• Fasting:
  • 16:8 TRE (eat between 12 PM - 8 PM)
  • 1x 24-hour fast (Week 4) to assess metabolic adaptation.

💊 Supplement Stack (Foundation Phase)

Supplement	Dosage	Timing	Purpose
NMN + Resveratrol	500mg NMN + 500mg Resveratrol	Morning (fasted)	NAD+ boost, SIRT1 activation
Berberine	500mg 2x/day	With meals	AMPK activation, glucose control
Omega-3 (EPA/DHA)	2g EPA, 1g DHA	With lunch	Anti-inflammatory, brain health
Magnesium L-Threonate	1g	Evening	Synaptic plasticity, sleep
Vitamin D3 + K2	5,000 IU D3 + 100mcg K2	Morning	Immune, cardiovascular, epigenetic
Sulforaphane (Broccoli Sprout Extract)	100mg	Evening	Nrf2 activation, detox
Collagen Peptides	20g	Post-workout	Gut, skin, joint repair
Electrolytes (Na/K/Mg)	As needed	Throughout day	Prevent keto-flu, optimize hydration

🏋️ Exercise Protocol

• Strength (3x/week):
  • 5/3/1 Program (Wendler) – Focus on compound lifts (squat, deadlift, bench, OHP).
  • 1-2 isolation exercises per session (e.g., pull-ups, face pulls).
• Zone 2 Cardio (3x/week):
  • 45-60 min at 60-70% max HR (cycling, rowing, incline walking).
• Mobility & Recovery (Daily):
  • 10 min dynamic stretching (AM)
  • 10 min yoga/nidra (PM)
  • Cold shower (2-3 min at 50°F) post-workout

🧠 Cognitive & Stress Resilience

• HRV Training (5x/week):
  • HeartMath or Elite HRV app (5-10 min coherent breathing).
• Neurofeedback (2x/week):
  • Muse Headband (10 min alpha/theta wave training).
• Sleep Optimization:
  • 7-9 hours, 10 PM - 6 AM window
  • Blue-blockers post-sunset, red light therapy (10 min before bed)
  • Sleep stack: 1mg melatonin + 200mg L-theanine (if needed).

📊 Biometric Tracking (Daily/Weekly)

Metric	Tool	Target
Blood Glucose	CGM (Nutrisense, Levels)	<90mg/dL fasting, <120mg/dL postprandial
Ketones	Keto-Mojo	0.5-3.0 mmol/L
HRV	Oura Ring / Whoop	>50ms (trend upward)
Sleep Score	Oura / Sleep Cycle	>85% efficiency
Resting HR	Whoop / Apple Watch	<60 BPM (trend downward)
Body Comp	DEXA (Monthly) / InBody (Weekly)	Maintain muscle, reduce fat %
Blood Work (Baseline & End of Phase 1)	InsideTracker / WellnessFX	Optimize: HbA1c, LDL-P, hs-CRP, homocysteine, testosterone, vitamin D

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📅 Phase 2: Optimization (Weeks 5-8)

Goal: Enhance autophagy, mitochondrial efficiency, and cognitive performance.

🍽️ Dietary Protocol: Advanced Fasting + Targeted Ketosis

• 5:2 Fasting Mimicking Diet (FMD):
  • 5 days ketogenic (as Phase 1)
  • 2 days ~800 kcal (ProLon or DIY: olive oil, nuts, veggies, bone broth)
• Carnivore Experiment (1 week):
  • Beef, organ meats, fish, eggs only (assess digestion, inflammation).
• Exogenous Ketones (Optional):
  • 10g BHB salts on training days (pre-workout).

💊 Supplement Stack (Optimization Phase)

Supplement	Dosage	Timing	Purpose
Rapamycin (or Rapalogue: Berberine + Metformin)	5mg rapamycin (1x/week) OR 500mg berberine + 500mg metformin (daily)	Morning (fasted)	mTOR inhibition, autophagy
Fisetin	500mg	2x/week (fasting days)	Senolytic (clears zombie cells)
Lion’s Mane + Bacopa	1g Lion’s Mane, 300mg Bacopa	Morning	Neurogenesis, memory
Alpha-GPC	300mg	Pre-workout	Acetylcholine boost
TA-65 (Astragalus)	25mg	Morning	Telomere support
PQQ + CoQ10	20mg PQQ + 200mg CoQ10	Morning	Mitochondrial biogenesis
Lithium Orotate	5mg	Evening	Neuroprotection, mood

🏋️ Exercise Protocol (Progressive Overload)

• Strength (4x/week):
  • DUP (Daily Undulating Periodization) – Rotate volume/intensity.
  • Example:
    • Day 1: 5x5 @ 75%
    • Day 2: 3x3 @ 85%
    • Day 3: 8x2 @ 90%
• HIIT (2x/week):
  • 20 sec sprint / 40 sec rest x 10 rounds (bike or rowing).
• Zone 2 (2x/week):
  • 60-90 min (fasted, with electrolytes).
• Recovery:
  • Red light therapy (10 min post-workout, Joovv)
  • PEMF (Pulse Centers, 20 min 2x/week)

🧠 Cognitive & Stress Resilience (Advanced)

• Neurofeedback (3x/week):
  • NeuroSky or Muse (gamma wave entrainment for focus).
• Float Tank (1x/week):
  • 60-90 min sensory deprivation (reduces cortisol, enhances creativity).
• Wim Hof Breathing (3x/week):
  • 3 rounds of 30 breaths + 2 min retention.
• Cold Thermogenesis:
  • Ice bath (10 min at 50°F, 2x/week).

📊 Biometric Tracking (Advanced)

• Continuous Glucose Monitoring (CGM) – Assess metabolic flexibility.
• Gut Microbiome Test (Viome, Thryve) – Adjust probiotics/prebiotics.
• Epigenetic Age Test (TruDiagnostic) – Track biological age reversal.
• VO2 Max Test (Monthly) – Assess cardiovascular fitness.

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📅 Phase 3: Peak Performance (Weeks 9-12)

Goal: Maximize physical/cognitive output, induce deep autophagy, and lock in adaptations.

🍽️ Dietary Protocol: Extreme Metabolic Cycling

• 7-Day Fasting Mimicking Diet (ProLon or DIY)
• Ketogenic + Carnivore Hybrid (5 days)
• Strategic Carb Refeed (2 days, post-workout)
• Exogenous Ketones + MCT Oil (Pre-workout on fasted days)

💊 Supplement Stack (Peak Performance)

Supplement	Dosage	Timing	Purpose
NAD+ IV (or NMN + TMG)	250mg NAD+ IV (1x/week) OR 1g NMN + 500mg TMG (daily)	Morning	Deep NAD+ recharge
Dasatinib + Quercetin	5mg Dasatinib + 1g Quercetin	1x/week (fasting)	Senolytic combo
Modafinil (or Adrafinil)	100mg	2x/week (high-focus days)	Cognitive enhancement
Noopept	20mg	Morning	Memory, neuroprotection
Creatine Monohydrate	5g	Post-workout	Strength, brain energy
Astaxanthin	12mg	Morning	Mitochondrial protection
Hydrogen Water	2L/day	Throughout day	Anti-oxidative stress

🏋️ Exercise Protocol (Maximal Adaptation)

• Strength (5x/week):
  • Cluster Sets (e.g., 3x3 @ 90% with 20 sec rest between reps)
  • Eccentric Focus (3-5 sec negatives)
• HIIT (3x/week):
  • Tabata (20/10 x 8) or Hill Sprints
• Zone 2 (2x/week):
  • 2-hour fasted session (fat-adapted cardio)
• Recovery:
  • Hyperbaric Oxygen Therapy (HBOT, 1x/week)
  • Cryotherapy (-166°F, 3 min, 2x/week)

🧠 Cognitive & Stress Mastery

• Neurofeedback (Daily, 10-20 min)
• Psilocybin Microdosing (Optional, 1x/week)
  • 0.1g in lemon tek (for neuroplasticity, creativity)
• HRV Biofeedback (Elite HRV, 2x/day)
• Sensory Deprivation (Float Tank, 2x/week)

📊 Biometric Tracking (Final Assessment)

• Full Blood Panel (InsideTracker)
• Epigenetic Age Retest (TruDiagnostic)
• Dexa Scan (Body Comp)
• Cognitive Testing (Cambridge Brain Sciences)
• VO2 Max & Lactate Threshold Test

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🔬 Advanced Strategies (Optional Add-Ons)

Strategy	Protocol	Frequency
Stem Cell Activation (Fasting + Hyperbaric)	72-hour fast + HBOT	1x/month
Peptide Therapy (BPC-157, Thymosin Beta-4)	250mcg BPC-157 (subQ, daily)	4 weeks on/off
Red Light + PEMF Combo	10 min red light + 20 min PEMF	3x/week
Sauna + Cold Plunge Contrast	20 min sauna (170°F) → 3 min ice bath	3x/week
Vagus Nerve Stimulation	Xen by Neuvana (transcutaneous)	Daily (5-10 min)

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📈 Expected Outcomes (12 Weeks)

✅ Metabolic:

• Improved insulin sensitivity (HbA1c <5.2%)
• Enhanced fat oxidation (RER <0.75 at rest)
• Increased VO2 Max (+10-15%)

✅ Cognitive:

• Faster processing speed (+20% on CNS tests)
• Improved memory retention (Bacopa + Lion’s Mane stack)
• Reduced brain fog (optimized acetylcholine)

✅ Longevity Biomarkers:

• Reduced biological age (1-3 years via epigenetic testing)
• Lower inflammation (hs-CRP <1.0 mg/L)
• Increased telomere length (TA-65 + lifestyle)

✅ Physical Performance:

• Strength gains (+10-15% on major lifts)
• Endurance improvements (longer Zone 2 tolerance)
• Faster recovery (HRV >60ms, resting HR <55 BPM)

✅ Stress Resilience:

• Lower cortisol awakening response
• Higher HRV (indicating parasympathetic dominance)
• Better sleep efficiency (>90%)

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🚀 Final Notes

• Personalization is Key: Adjust based on genetics (23andMe, SelfDecode), blood work, and subjective feedback.
• Cycle Intensity: Avoid chronic stress—deload every 4th week (reduce volume, increase recovery).
• Track Everything: Use Notion, Excel, or a biohacking app (Heads Up Health) to log data.
• Consult a Professional: For peptides, rapamycin, or advanced fasting, work with a longevity-focused doctor.

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🔥 Next Steps:

1. Get baseline blood work & epigenetic test.
2. Acquire supplements (priority: NMN, berberine, fisetin, omega-3).
3. Set up wearables (Oura, CGM, Whoop).
4. Start Phase 1—commit to consistency!

This is your blueprint for extreme human optimization. Execute with discipline, track relentlessly, and iterate. 🚀