3-Month Advanced Longevity & Performance Optimization Plan for Biohackers

This plan integrates cutting-edge longevity science, performance optimization, and biohacking strategies to enhance physical, cognitive, and metabolic health. The protocol includes advanced supplementation, dietary interventions, exercise programming, stress resilience techniques, and wearable tracking for real-time optimization.

---

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

1. Baseline Assessment & Biomarker Tracking

• Advanced Blood Panel:
  • Full metabolic panel, lipid profile, HbA1c, fasting insulin, hs-CRP, homocysteine, vitamin D, magnesium, omega-3 index, testosterone, cortisol, thyroid panel.
  • Optional: Telomere length, epigenetic age (Horvath clock), microbiome analysis.
• Wearable & Continuous Monitoring:
  • Oura Ring / Whoop Strap (sleep, HRV, recovery, activity)
  • Continuous Glucose Monitor (CGM) (Nutrisense, Levels) – Track glycemic variability.
  • HRV & Neurofeedback Training (HeartMath, Muse Headband)
  • VO2 Max & Body Composition (DEXA scan, InBody)

2. Dietary Protocol: Metabolic Flexibility & Autophagy

• Primary Diet: Cyclical Ketogenic Diet (CKD) + Time-Restricted Eating (TRE)
  • 5 days ketogenic (20-50g net carbs), 2 days targeted carb refeed (100-150g carbs post-workout).
  • Macros: 60-70% fat, 20-25% protein, 5-10% carbs (adjust based on CGM data).
  • Fasting Protocol:
    • Daily: 16:8 fasting (eating window 12-8 PM).
    • Weekly: 24-hour fast (once per week, e.g., Sunday dinner to Monday dinner).
• Food Quality:
  • High-fat sources: Avocado, olive oil, MCT oil, grass-fed butter, fatty fish.
  • Protein: Grass-fed beef, wild-caught fish, collagen peptides, organ meats.
  • Carbs (on refeed days): Sweet potatoes, berries, white rice, honey.
  • Avoid: Seed oils, processed foods, artificial sweeteners (except stevia/erythritol).

3. Supplement Stack (Phase 1 – Adaptation & Mitochondrial Support)

Supplement	Dosage	Timing	Purpose
NMN + Resveratrol	500mg NMN + 250mg Resveratrol	Morning	NAD+ boost, sirtuin activation
Berberine	500mg	2x/day (with meals)	Glucose metabolism, AMPK activation
Alpha-Lipoic Acid	300mg	Morning	Mitochondrial support, glucose uptake
PQQ + CoQ10	20mg PQQ + 100mg CoQ10	Morning	Mitochondrial biogenesis
Magnesium L-Threonate	2g	Night	Cognitive function, sleep
Omega-3 (EPA/DHA)	2g EPA + 1g DHA	Morning	Anti-inflammatory, brain health
Collagen Peptides	20g	Post-workout	Joint & skin health
Electrolytes (Na/K/Mg)	As needed	During fasting	Prevent muscle cramps

4. Exercise Protocol (Phase 1 – Adaptation & Strength Foundation)

• Strength Training (4x/week):
  • Upper/Lower Split (Compound lifts: Squat, Deadlift, Bench, Pull-ups)
  • Rep Ranges: 3-5 reps (strength) + 8-12 reps (hypertrophy)
• Zone 2 Cardio (3x/week): 45-60 min at 60-70% max HR (fat adaptation).
• HIIT (1x/week): 10-15 min (e.g., sprints, battle ropes).
• Recovery: Cold exposure (10 min post-workout), red light therapy (10 min daily).

5. Stress Resilience & Sleep Optimization

• HRV Training (Daily): 10 min HeartMath coherence breathing.
• Neurofeedback (3x/week): Muse Headband for alpha/theta wave training.
• Sleep Protocol:
  • Wind-down: Blue light blocker (TrueDark) + 1mg melatonin (if needed).
  • Sleep Environment: 65°F, blackout curtains, white noise.

---

Phase 2: Optimization & Performance (Weeks 5-8)

1. Dietary Adjustments: Enhanced Autophagy & Performance

• Introduce Protein Cycling: 1.2g/kg protein on training days, 0.8g/kg on rest days.
• Incorporate Exogenous Ketones (Ketone Esters) on high-intensity days.
• Expand Fasting: 18:6 fasting + 36-hour fast (once every 2 weeks).

2. Advanced Supplement Stack (Phase 2 – Performance & Longevity)

Supplement	Dosage	Timing	Purpose
Fisetin	500mg	2x/week (fasting days)	Senolytic, autophagy
Spermidine	5mg	Night	Autophagy, longevity
Creatine Monohydrate	5g	Post-workout	Strength, cognitive function
Lion’s Mane	1g	Morning	Neurogenesis
Apigenin	50mg	Night	Sleep, neuroprotection
NAC	600mg	Morning	Glutathione support

3. Exercise Protocol (Phase 2 – Strength & Power)

• Strength Training (5x/week): Shift to 5/3/1 protocol for progressive overload.
• HIIT (2x/week): Increase to 20 min (e.g., sled pushes, bike sprints).
• Zone 2 Cardio (2x/week): 60-90 min (fat adaptation).
• Recovery: Hyperbaric oxygen therapy (HBOT) 1x/week, PEMF therapy.

4. Advanced Stress Resilience

• Cold Thermogenesis: 10 min ice baths (3x/week).
• Sauna Protocol: 20 min at 170°F (3x/week) for heat shock proteins.
• Vagus Nerve Stimulation: Humming, gargling, cold showers.

---

Phase 3: Peak Performance & Longevity (Weeks 9-12)

1. Dietary Refinement: Metabolic Mastery

• Introduce Carnivore Days (1x/week): Zero-carb, high-fat for deep ketosis.
• CGM-Guided Carb Cycling: Adjust carb intake based on glucose response.
• Advanced Fasting: 48-hour fast (once per month).

2. Elite Supplement Stack (Phase 3 – Peak Optimization)

Supplement	Dosage	Timing	Purpose
Rapamycin (Everolimus)	5mg	1x/week (under medical supervision)	mTOR inhibition
Metformin	500mg	2x/day (if insulin resistant)	Glucose control
Taurine	1g	2x/day	Longevity, mitochondrial support
Lithium Orotate	5mg	Night	Neuroprotection
Shilajit	500mg	Morning	Mitochondrial energy

3. Exercise Protocol (Phase 3 – Peak Performance)

• Strength Training: Westside Barbell Conjugate Method (max effort + dynamic effort days).
• HIIT: Tabata Protocol (20 sec on, 10 sec off x 8 rounds).
• Zone 2 Cardio: MAF Training (180-age HR for endurance).
• Recovery: Cryotherapy (3 min at -110°C, 1x/week).

4. Advanced Recovery & Longevity

• Stem Cell Activation: Hyperbaric Oxygen Therapy (HBOT) 2x/week.
• Red Light Therapy (RLT): 10 min daily (660nm + 850nm).
• Neurofeedback: 40Hz Gamma Wave Entrainment (cognitive enhancement).

---

Final Notes & Adjustments

• Biomarker Retesting: Repeat blood work at the end of Month 3.
• Personalization: Adjust based on CGM, HRV, and sleep data.
• Future Optimization: Consider peptide therapy (BPC-157, CJC-1295) and exosome therapy for advanced regeneration.

This plan is designed for maximum longevity, metabolic flexibility, and peak performance while minimizing oxidative stress and inflammation. Track progress meticulously and adjust based on biomarkers and wearable data.

Would you like any modifications based on specific goals (e.g., muscle gain vs. fat loss)?