4 models have responded to the "Advanced Longevity Plan (Biohacker)" challenge. Compare their approaches side-by-side on RIVAL. This response is part of RIVAL's open dataset of 5,600+ AI model responses.
Advanced Longevity Plan (Biohacker)
Mistral Small Creative's response to the 'Advanced Longevity Plan (Biohacker)' challenge.
Mistral Small Creative
February 4, 2026
Text
?Prompt
Develop a comprehensive, cutting-edge 3-month longevity plan for a biohacker aiming to optimize longevity, physical and cognitive performance. Incorporate advanced strategies like specific supplement stacks (with dosages and cycling), detailed dietary protocols (e.g., ketogenic variations, fasting regimens), advanced wearable tracking, personalized exercise routines (including strength, HIIT, and recovery), stress resilience techniques (e.g., HRV training, neurofeedback concepts), among other things. The plan should be highly detailed and actionable.
Response
Cutting-Edge 3-Month Longevity Optimization Plan for Biohackers
Objective: Maximize biological age reversal, cognitive performance, physical resilience, and metabolic flexibility through evidence-based biohacking, precision nutrition, advanced training, and neurological optimization.
This plan integrates: ✅ Personalized supplement stacks (with cycling protocols) ✅ Metabolic & dietary optimization (ketogenic, time-restricted eating, targeted nutrient cycling) ✅ Advanced wearables & biometric tracking (continuous glucose monitoring, HRV, sleep, inflammation) ✅ Strength, HIIT, and recovery protocols (periodized training, blood flow restriction, red light therapy) ✅ Stress resilience & neuroplasticity (HRV biofeedback, neurofeedback, cold exposure, breathwork) ✅ Epigenetic & mitochondrial optimization (NAD+ boosting, senolytics, autophagy induction) ✅ Longevity biomarkers tracking (telomere length, epigenetic clock, inflammatory markers)
📅 Phase 1: Foundation & Metabolic Reset (Weeks 1-4)
Goal: Optimize insulin sensitivity, mitochondrial function, and autonomic nervous system balance while establishing baseline metrics.
🔬 Baseline Testing & Tracking (Week 1)
Before starting, conduct comprehensive baseline testing (repeat at Week 4, 8, and 12):
| Metric | Test Method | Target Range |
|---|---|---|
| Fasting Glucose | Continuous Glucose Monitor (CGM) | 70-85 mg/dL |
| HbA1c | Blood test | <5.5% |
| Insulin (Fasting) | Blood test | <5 µU/mL |
| Lipid Panel | Blood test (LDL-P, HDL, Triglycerides) | LDL-P <70, HDL >70 |
| Inflammatory Markers | CRP, IL-6, TNF-α (blood test) | CRP <1, IL-6 <1 |
| Epigenetic Age | Horvath/Epiclock (DNA test) | < Biological Age |
| Telomere Length | Blood test (relative length) | Stable/Increasing |
| HRV (Resting) | WHOOP/Oura Ring/Apple Watch | >100 ms (RMSSD) |
| VO₂ Max | Wearable (Whoop, Polar, Garmin) | >40 (male), >35 (female) |
| Sleep Efficiency | Oura Ring/Whoop | >90% |
| Testosterone (M) | Blood test (total & free) | >600 ng/dL (T), >9% (free) |
| Estrogen (F) | Blood test (E2) | 50-300 pg/mL |
| Cortisol (Diurnal) | Saliva test (4x/day) | Peak AM, low PM |
Wearables Setup:
- CGM: Level 2 or Freestyle Libre 3
- HRV & Sleep: WHOOP 4.0 or Oura Ring Gen3
- Activity & Recovery: Polar Pacer Pro or [Garmin Epix Pro]
- Neurofeedback: Muse S (for meditation & brainwave training)
🍽️ Dietary Protocol: Metabolic Flexibility & Autophagy Induction
Primary Approach: Time-Restricted Eating (TRE) + Cyclical Ketogenic Diet (CKD) with targeted refeeds
Week 1-2: Fasting & Ketogenic Adaptation
- Fasting Window: 16:8 (e.g., 8 PM – 12 PM)
- Diet Type: Standard Ketogenic Diet (SKD) (~75% fat, 20% protein, 5% carbs)
- Macros (Daily):
- Fat: 1.2-1.5g/kg (mostly MCTs, omega-3s, saturated fats)
- Protein: 1.6-2.2g/kg (prioritize collagen, whey isolate, egg whites)
- Carbs: <20g net (focus on fiber: flaxseed, chia, psyllium)
- Key Foods:
- Fats: MCT oil, ghee, avocado, olive oil, fatty fish (salmon, sardines)
- Protein: Pasture-raised eggs, grass-fed beef, wild-caught fish, collagen peptides
- Fiber: Psyllium husk, flaxseed, chia seeds (for gut microbiome)
- Electrolytes: 5g Na+, 1g K+, 300mg Mg+ (LMNT or homemade)
Week 3-4: Targeted Ketogenic Diet (TKD) + Refeeds
- Fasting Window: 18:6 (e.g., 7 PM – 1 PM)
- Diet Type: Targeted Ketogenic Diet (TKD) (~60% fat, 30% protein, 10% carbs)
- Carb Cycling:
- Training Days: 30-50g carbs around workouts (e.g., oats, sweet potato, berries)
- Rest Days: <20g carbs
- Carb Cycling:
- Key Adjustments:
- Increase protein slightly (2.2-2.5g/kg) to support muscle retention
- Add resistance training (see Exercise Protocol) to signal anabolic pathways
- Monitor CGM for optimal insulin sensitivity (aim for <140 mg/dL post-meal)
Supplement Stack (Phase 1 – Metabolic Reset) (All dosages are per day unless specified)
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| Omega-3 (EPA/DHA) | 2-3g | With meals | Anti-inflammatory, mitochondrial support |
| Magnesium (Glycinate + Citrate) | 400mg | Before bed | Sleep, muscle recovery, cortisol modulation |
| Potassium (Citrate) | 3-5g | With electrolytes | Avoid cramps, support heart rhythm |
| Sodium (LMNT) | 5g | With meals | Electrolyte balance |
| Berberine | 500mg (2x) | Before meals | Insulin sensitivity, AMPK activation |
| Resveratrol (Trans) | 200-500mg | With dinner | SIRT1 activation, autophagy |
| NAC (N-Acetyl Cysteine) | 600mg | Morning | Glutathione support, detox |
| Alpha-Lipoic Acid (R-ALA) | 300mg | Morning | Mitochondrial function, blood sugar control |
| CoQ10 (Ubiquinol) | 200mg | With fat-rich meal | Electron transport chain support |
| PQQ | 10-20mg | Morning | Mitochondrial biogenesis |
| Collagen Peptides | 10-20g | Morning & evening | Gut integrity, joint health |
| Vitamin D3 + K2 | 5000 IU + 200mcg | Morning | Immune, bone, cardiovascular health |
| Zinc (Bisglycinate) | 15-30mg | Evening | Testosterone, immune function |
| Boron | 3-6mg | Evening | Testosterone modulation (M), estrogen balance (F) |
| Creatine Monohydrate | 5g | Post-workout | Cognitive function, ATP recycling |
| Lion’s Mane | 500mg (2x) | Morning & lunch | Neurogenesis, cognitive performance |
| Bacopa Monnieri | 300mg | Morning | Memory, synaptic plasticity |
Fasting Protocol:
- Week 1-2: 16:8 (12-hour fast)
- Week 3-4: 18:6 (14-hour fast, 2x/week 24-hour fast for autophagy)
- 24-Hour Fast: Water, electrolytes, black coffee (no sweetener)
- Break Fast: Bone broth + MCT oil (for ketones)
💪 Exercise Protocol: Strength & Metabolic Conditioning
Goal: Build muscle, improve VO₂ max, and enhance insulin sensitivity
| Day | Workout Type | Protocol | Notes |
|---|---|---|---|
| Monday | Lower Body Strength | 4x5 Squat (80-85% 1RM), 3x8 Romanian Deadlift, 3x10 Bulgarian Split Squat | Progressive overload |
| Tuesday | HIIT (Zone 2 + Sprints) | 20 min Zone 2 (130-150 BPM), 10x 20s sprints (90% effort) | Recovery between sprints: 40s walk |
| Wednesday | Upper Body Strength | 4x5 Bench Press, 3x8 Pull-Ups, 3x10 Overhead Press | Focus on controlled reps |
| Thursday | Mobility + Core | Yoga (30 min), 3x15 Hanging Leg Raises, 3x20 Plank (weighted) | Prioritize hip & shoulder mobility |
| Friday | Upper Body Hypertrophy | 3x10 Incline Dumbbell Press, 3x12 Lat Pulldown, 3x15 Cable Flys | Moderate weight, high volume |
| Saturday | Lower Body Power + Conditioning | 5x3 Power Cleans, 3x10 Front Squat, 10 min Airdyne (max effort) | Explosive movements |
| Sunday | Active Recovery | 30-60 min Walk, 10 min Red Light Therapy, 5 min Cold Plunge | HRV-focused recovery |
Key Adjustments:
- Blood Flow Restriction (BFR): Use 180mmHg cuff on squats/deadlifts (2x/week) for hypertrophy without heavy load.
- Zone 2 Cardio: 130-150 BPM (WHOOP heart rate zones) for mitochondrial biogenesis.
- Sprint Intervals: 10-20s all-out sprints (90%+ max effort) for VO₂ max improvement.
- Recovery: Red Light Therapy (10-15 min, 670nm) post-workout, cold plunge (10-12°C, 2-3 min) 3x/week.
🧠 Cognitive & Stress Resilience Protocol
Goal: Enhance neuroplasticity, reduce cortisol, and optimize HRV
| Technique | Protocol | Frequency | Purpose |
|---|---|---|---|
| HRV Biofeedback | Elite HRV App (breath pacing at 0.1Hz) | Daily (10 min) | Increase RMSSD, vagal tone |
| Neurofeedback (Muse S) | Alpha/Theta Training (10-12Hz) | 3x/week (20 min) | Reduce beta waves, enhance focus |
| Wim Hof Method | 30 Breaths + 2-3 min Cold Shower | 3x/week | Reduce inflammation, boost dopamine |
| Transcendental Meditation | 20 min (2x/day) | Daily | Lower cortisol, increase coherence |
| Non-Sleep Deep Rest (NSDR) | Yoga Nidra (10-15 min) | Before bed | Parasympathetic activation |
| Red Light Therapy (Brain) | 670nm, 10 min (forehead) | Daily | BDNF upregulation |
Sleep Optimization:
- Sleep Window: 10 PM – 6 AM (consistent)
- Blue Light Blocking: 20:00 onwards (use Iristech Pro or f.lux)
- Temperature: 18-19°C (cool room)
- Supplements for Sleep:
- Magnesium Threonate (1g) 30 min before bed
- Apigenin (50mg) if needed for GABA modulation
- L-Theanine (200mg) if anxiety is high
🧬 Epigenetic & Senolytic Interventions
Goal: Reduce senescent cells, enhance telomere length, and activate longevity pathways
| Intervention | Protocol | Frequency | Purpose |
|---|---|---|---|
| Fisetin | 500mg (3x/week) | With dinner | Senolytic (clears zombie cells) |
| Quercetin + Dasatinib | 500mg + 100mg (1x/week) | 24h fast | Senolytic combo |
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, autophagy |
| Metformin (if insulin resistant) | 500-1000mg | Evening | AMPK activation, longevity |
| NMN (or NR) | 500-1000mg | Morning | NAD+ boosting, sirtuin activation |
| Fasting-Mimicking Diet (FMD) | 5-day water-only fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
📅 Phase 2: Performance & Neuroplasticity Optimization (Weeks 5-8)
Goal: Maximize strength, cognitive function, and metabolic flexibility while fine-tuning epigenetic markers.
🍽️ Dietary Adjustments: Cyclical Ketogenic Diet (CKD) + Targeted Refeeds
- Fasting Window: 19:5 (e.g., 6 PM – 11 AM)
- Diet Type: Cyclical Ketogenic Diet (CKD)
- 5 Days: SKD/TKD (<20g carbs)
- 2 Days: Carb Refeed (100-150g carbs, prioritize oats, sweet potato, berries)
- Purpose: Replenish glycogen, boost leptin, enhance thyroid function
- Key Modifications:
- Increase protein slightly (2.5-3.0g/kg) to support muscle growth
- Add more fiber (psyllium, flaxseed, chia) for gut microbiome diversity
- Monitor CGM for optimal insulin sensitivity (post-meal <140 mg/dL)
Supplement Stack (Phase 2 – Performance Optimization) (Additions to Phase 1)
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| Beta-Alanine | 3-6g | Post-workout | Buffer lactic acid, endurance |
| Citruline Malate | 8g | Pre-workout | Nitric oxide, blood flow |
| HMB | 3g | Morning | Muscle protein synthesis |
| DHEA (if <300 ng/dL) | 25-50mg | Morning | Testosterone support (M/F) |
| 7-Keto DHEA | 100mg | Morning | Fat loss, cognitive function |
| Lion’s Mane + Bacopa Stack | 1g + 300mg | Morning | Neurogenesis, memory |
| ** Sulforaphane (Broccoli Sprout Extract)** | 200mcg | Morning | Nrf2 activation, detox |
| EGCG (Green Tea Extract) | 400mg | Morning | Fat oxidation, cognitive function |
| Astaxanthin | 4-8mg | With fat | Antioxidant, joint health |
💪 Exercise Protocol: Strength-Power & Cognitive-Loaded Training
Goal: Maximize strength, power, and cognitive-motor integration
| Day | Workout Type | Protocol | Notes |
|---|---|---|---|
| Monday | Max Strength (Lower) | 5x3 Back Squat (85-90% 1RM), 4x6 Deadlift, 3x10 Step-Ups | Heavy, controlled reps |
| Tuesday | HIIT + Cognitive Load | 15 min Airdyne (90% effort) + Dual N-Back (20 min) | Test cognitive resilience under fatigue |
| Wednesday | Upper Body Power | 5x3 Bench Press (80% 1RM), 4x5 Power Cleans, 3x8 Pull-Ups | Explosive movements |
| Thursday | Mobility + Plyometrics | Animal Flow (30 min) + 10x Box Jumps | Neuromuscular coordination |
| Friday | Hypertrophy (Upper) | 4x10 Incline DB Press, 3x12 Lat Pulldown, 3x15 Cable Rows | Moderate weight, high volume |
| Saturday | Sprint + Strength Endurance | 10x 100m Sprints (90% effort) + 3x15 Front Squat (bodyweight) | Conditioning + strength |
| Sunday | Active Recovery + NSDR | 30 min Walk + 15 min Yoga Nidra | HRV recovery |
Key Adjustments:
- Cognitive-Loaded Training: Combine high-intensity exercise with dual n-back (20 min) to enhance working memory under stress.
- Blood Flow Restriction (BFR): Use 180mmHg cuff on leg curls, triceps extensions for hypertrophy without heavy load.
- Plyometrics: Box jumps, depth drops to improve power and tendon resilience.
- Red Light Therapy: 15 min (670nm + 850nm) post-workout for muscle recovery and mitochondrial repair.
🧠 Advanced Cognitive & Stress Resilience
Goal: Enhance executive function, memory, and stress adaptation
| Technique | Protocol | Frequency | Purpose |
|---|---|---|---|
| Dual N-Back (Brain Workshop) | 20-30 min (60% accuracy) | 4x/week | Working memory, fluid intelligence |
| Transcranial Direct Current Stimulation (tDCS) | 2mA, 20 min (F3-Anode for focus) | 3x/week | Neuroplasticity, cognitive enhancement |
| Wim Hof Method + Cold Plunge | 30 breaths + 3-5 min ice bath | 3x/week | Dopamine, inflammation reduction |
| Float Tank Session | 60-90 min (sensory deprivation) | 1x/week | Deep meditation, cortisol reduction |
| Psychedelic-Assisted Therapy (if legal) | Microdosing (0.1-0.3g LSD/psilocybin, 2x/week) | Optional | Neuroplasticity, emotional resilience |
Sleep Optimization (Advanced):
- Polyphasic Sleep (if needed): 6-hour core sleep + 20-min nap (for extreme performance)
- Sleep Tracking: Oura Ring + Whoop for deep sleep optimization
- Supplements for Deep Sleep:
- Glycine (3g) before bed
- Apigenin (50mg) if needed for GABA modulation
- L-Theanine + Magnesium (200mg + 400mg) for relaxation
🧬 Epigenetic & Longevity Interventions (Advanced)
Goal: Maximize telomere length, reduce epigenetic age, and enhance autophagy
| Intervention | Protocol | Frequency | Purpose |
|---|---|---|---|
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, longevity |
| Metformin + Berberine Stack | 500mg + 500mg | Evening | AMPK activation, insulin sensitivity |
| Fasting-Mimicking Diet (FMD) | 5-day water fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
| Senolytics (Fisetin + Quercetin + Dasatinib) | 500mg + 500mg + 100mg | 1x/week | Clear senescent cells |
| NMN + Resveratrol | 1000mg + 500mg | Morning | NAD+ boosting, sirtuin activation |
| Collagen + Vitamin C | 10g + 500mg | Morning | Skin, joints, gut health |
📅 Phase 3: Peak Performance & Longevity Integration (Weeks 9-12)
Goal: Achieve maximal physical and cognitive performance while locking in longevity adaptations.
🍽️ Dietary Protocol: Personalized Ketogenic-Mediterranean Hybrid
Goal: Optimize for metabolic flexibility, cognitive function, and longevity biomarkers
- Fasting Window: 20:4 (e.g., 4 PM – 8 AM)
- Diet Type: Personalized Ketogenic-Mediterranean Hybrid
- 60% Fat (MCTs, omega-3s, monounsaturated fats)
- 25% Protein (prioritize collagen, whey isolate, egg whites)
- 15% Carbs (focus on fiber, polyphenols, low-glycemic sources)
- Key Foods:
- Fats: Avocado, olive oil, fatty fish, nuts (macadamias, walnuts)
- Protein: Grass-fed beef, wild-caught fish, pasture-raised eggs
- Carbs: Berries, sweet potato, oats, flaxseed, chia
- Polyphenols: Green tea, dark chocolate (85%+), turmeric, resveratrol-rich foods
- Supplement Stack (Phase 3 – Peak Performance) (Optimized for cognitive and physical peak)
| Supplement | Dose | Timing | Purpose |
|---|---|---|---|
| Omega-3 (EPA/DHA) | 3-4g | With meals | Anti-inflammatory, cognitive function |
| Magnesium (Glycinate + Threonate) | 600mg | Before bed | Sleep, memory, relaxation |
| Potassium (Citrate) | 5g | With meals | Electrolyte balance |
| Sodium (LMNT) | 5g | With meals | Hydration, performance |
| Berberine + Metformin | 500mg + 500mg | Evening | Insulin sensitivity, longevity |
| NMN + Resveratrol | 1000mg + 500mg | Morning | NAD+ boosting, sirtuin activation |
| Lion’s Mane + Bacopa | 1g + 300mg | Morning | Neurogenesis, memory |
| Sulforaphane | 200mcg | Morning | Nrf2 activation, detox |
| Astaxanthin | 8mg | With fat | Antioxidant, joint health |
| Creatine Monohydrate | 5g | Post-workout | Cognitive function, ATP recycling |
| Beta-Alanine | 6g | Post-workout | Endurance, buffering |
| HMB | 3g | Morning | Muscle protein synthesis |
| DHEA (if needed) | 25-50mg | Morning | Testosterone support |
| 7-Keto DHEA | 100mg | Morning | Fat loss, cognitive function |
| Collagen Peptides | 10-20g | Morning & evening | Gut, joints, skin |
💪 Exercise Protocol: Maximal Strength & Cognitive-Athletic Integration
Goal: Achieve maximal strength, power, and cognitive-motor primacy
| Day | Workout Type | Protocol | Notes |
|---|---|---|---|
| Monday | Max Strength (Lower) | 5x3 Back Squat (90% 1RM), 4x5 Deadlift, 3x10 Step-Ups | Heavy, controlled reps |
| Tuesday | Cognitive HIIT | 10 min Airdyne (95% effort) + 30 min Dual N-Back | Test cognitive resilience under fatigue |
| Wednesday | Upper Body Power | 5x3 Bench Press (85% 1RM), 4x5 Power Cleans, 3x8 Pull-Ups | Explosive movements |
| Thursday | Mobility + Plyometrics | Animal Flow (30 min) + 15x Depth Jumps | Neuromuscular coordination |
| Friday | Hypertrophy (Upper) | 4x10 Incline DB Press, 3x12 Lat Pulldown, 3x15 Cable Rows | Moderate weight, high volume |
| Saturday | Sprint + Strength Endurance | 12x 100m Sprints (95% effort) + 3x15 Front Squat (bodyweight) | Conditioning + strength |
| Sunday | Active Recovery + NSDR | 30 min Walk + 20 min Yoga Nidra | HRV recovery |
Key Adjustments:
- Cognitive-Athletic Drills: Combine sprints with dual n-back to enhance decision-making under fatigue.
- Blood Flow Restriction (BFR): Use 180mmHg cuff on leg extensions, bicep curls for hypertrophy without heavy load.
- Plyometrics: Depth jumps, single-leg hops to improve reactive strength.
- Red Light Therapy: 20 min (670nm + 850nm) post-workout for muscle recovery and mitochondrial repair.
- Cryotherapy (if accessible): 2-3 min at -110°C post-workout for inflammation reduction.
🧠 Advanced Cognitive & Stress Resilience (Peak Phase)
Goal: Achieve flow state consistency, emotional resilience, and cognitive dominance
| Technique | Protocol | Frequency | Purpose |
|---|---|---|---|
| Dual N-Back (Advanced) | 30-40 min (70%+ accuracy) | 5x/week | Working memory, fluid intelligence |
| Transcranial Direct Current Stimulation (tDCS) | 2mA, 20 min (F3-Anode for focus, TPz-Cathode for memory) | 4x/week | Neuroplasticity, cognitive enhancement |
| Wim Hof Method + Ice Bath | 30 breaths + 5 min ice bath | 4x/week | Dopamine, inflammation reduction |
| Float Tank + Binaural Beats | 90 min (theta waves) | 1x/week | Deep meditation, cortisol reduction |
| Psychedelic-Assisted Therapy (if legal) | Microdosing (0.2-0.5g LSD/psilocybin, 3x/week) | Optional | Neuroplasticity, emotional resilience |
| Biohacking Retreat (Optional) | 5-day silent meditation + cold exposure | 1x | Deep stress resilience |
Sleep Optimization (Peak Phase):
- Biphasic Sleep (if needed): 6-hour core sleep + 90-min nap (for extreme performance)
- Sleep Tracking: Oura Ring + Whoop for deep sleep optimization
- Supplements for Deep Sleep:
- Glycine (3g) + Apigenin (50mg) before bed
- L-Theanine + Magnesium (200mg + 400mg) for relaxation
- Delta Sleep Enhancement: PEMF (Pulse Electromagnetic Field) mat (30 min before bed)
🧬 Final Longevity & Epigenetic Optimization
Goal: Lock in telomere length, epigenetic age reversal, and metabolic flexibility
| Intervention | Protocol | Frequency | Purpose |
|---|---|---|---|
| Rapamycin (if accessible) | 6mg (1x/week) | With fat-rich meal | mTOR inhibition, longevity |
| Metformin + Berberine + Resveratrol | 500mg + 500mg + 500mg | Evening | AMPK activation, longevity |
| Fasting-Mimicking Diet (FMD) | 5-day water fast (or ProLon) | 1x/month | Autophagy, epigenetic rejuvenation |
| Senolytics (Fisetin + Quercetin + Dasatinib) | 500mg + 500mg + 100mg | 1x/week | Clear senescent cells |
| NMN + NR | 1000mg + 300mg | Morning | NAD+ boosting, sirtuin activation |
| Collagen + Vitamin C | 10g + 1000mg | Morning | Skin, joints, gut health |
| Epigenetic Testing (Repeat) | Horvath/Epiclock DNA test | End of Week 12 | Track epigenetic age reversal |
📊 Final Biomarker Tracking & Adjustments
| Metric | Week 4 Target | Week 8 Target | Week 12 Target |
|---|---|---|---|
| Fasting Glucose | 70-85 mg/dL | 65-80 mg/dL | 60-75 mg/dL |
| HbA1c | <5.5% | <5.3% | <5.0% |
| Insulin (Fasting) | <5 µU/mL | <3 µU/mL | <2 µU/mL |
| LDL-P | <70 mg/dL | <60 mg/dL | <50 mg/dL |
| HDL | >70 mg/dL | >80 mg/dL | >90 mg/dL |
| Triglycerides | <80 mg/dL | <60 mg/dL | <50 mg/dL |
| CRP | <1 mg/L | <0.5 mg/L | <0.3 mg/L |
| Epigenetic Age | < Biological Age | < Biological Age -2 | < Biological Age -5 |
| Telomere Length | Stable | +5% | +10% |
| HRV (Resting RMSSD) | >100 ms | >120 ms | >150 ms |
| VO₂ Max | >40 (M), >35 (F) | >45 (M), >40 (F) | >50 (M), >45 (F) |
| Testosterone (M) | >600 ng/dL | >700 ng/dL | >800 ng/dL |
| Estrogen (F) | 50-300 pg/mL | 50-250 pg/mL | 50-200 pg/mL |
| Cortisol (Diurnal) | Peak AM, low PM | More balanced | Stable throughout |
🚀 Post-Plan Recommendations (Beyond 3 Months)
-
Maintenance Phase:
- Diet: Continue personalized ketogenic-Mediterranean hybrid with 16:8 fasting.
- Exercise: 4x strength, 2x HIIT, 1x mobility per week.
- Supplements: Core stack (NMN, omega-3, magnesium, creatine, lion’s mane).
- Longevity: Quarterly FMD, senolytics, epigenetic testing.
-
Advanced Biohacking (Optional):
- Gene Editing (CRISPR, if available) for longevity-related genes (FOXO3, SIRT1, TERT).
- Stem Cell Therapy (if accessible) for tissue regeneration.
- Cryonics Research (if interested in long-term cryopreservation).
-
Community & Accountability:
- Join biohacking groups (e.g., Biohacking.me, Longevity.tech).
- Work with a functional medicine doctor for personalized adjustments.
- Track progress in a notion database or spreadsheet.
🎯 Final Notes
- Consistency is key – Missed workouts, poor sleep, or inconsistent fasting will derail progress.
- Listen to your body – If HRV drops below 80 ms, reduce training volume.
- Optimize first, then experiment – Once baseline metrics are strong, test new protocols (e.g., red light therapy, nootropics, psychedelics).
- Longevity is a marathon, not a sprint – This plan accelerates biological age reversal, but sustainable habits are crucial.
🚀 Good luck, biohacker. Your future self will thank you. 🚀
Advanced Longevity Plan (Biohacker)
Turn this model response into notes, narration, or a short video
Partner link
About Mistral Small Creative
Capabilities
ConversationAnalysis
Categories
Text
Specifications
- Provider
- Mistral
- Released
- 2025-12-16
- Size
- SMALL
- Context
- 32,768 tokens
