Advanced Longevity Plan (Biohacker)

3-Month Biohacker Longevity Optimization Plan
Designed for peak physical, cognitive, and biological performance with advanced, science-backed strategies.

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Phase 1: Foundation (Weeks 1–4)

Goal: Establish baseline metrics, initiate core protocols, and build consistency.

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1. Supplement Stack (Daily & Cycling)

• NMN (Nicotinamide Mononucleotide): 250–500mg daily (split into 2 doses). Cycle every 4 weeks (stop for 1 week).
• Resveratrol: 200mg daily with meals (supports sirtuin activation).
• Berberine: 500mg twice daily (with meals) for AMPK activation.
• Curcumin (with piperine): 500–1000mg daily (anti-inflammatory).
• Omega-3 (EPA/DHA): 2–3g daily (fish oil or algae-based).
• Vitamin D3: 5000 IU daily (adjust based on blood tests).
• Magnesium Glycinate: 200–400mg nightly (supports sleep/stress).
• L-Theanine: 200mg pre-workout or during stress.
• Nootropic Stack: Alpha GPC (300mg) + CDP-Choline (300mg) daily for cognitive enhancement.
• Cycling: Rotate NMN/resveratrol every 4 weeks to avoid tolerance.

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2. Dietary Protocol

• Ketogenic Variation:
  • Macros: 70% fat (MCT oil, avocado, nuts), 20% protein (whey, eggs), 10% carbs (leafy greens, berries).
  • Targeted Ketosis: 24–48 hours pre-HIIT with 20g carbs (e.g., coconut flour).
• Fasting Regimen:
  • Daily: 16:8 or 18:6 intermittent fasting (e.g., 12 PM–8 PM eating window).
  • Weekly: 24-hour fast (e.g., Sunday evening to Monday evening).
• Time-Restricted Eating: Align meals with circadian rhythm (eat earlier in the day).
• Foods to Prioritize:
  • Cruciferous vegetables (broccoli, kale), berries (blueberries, strawberries), fatty fish (salmon), dark chocolate (70%+).
• Avoid: Processed foods, sugar, seed oils, and alcohol.
• Hydration: 3L water/day + electrolytes (sodium, potassium, magnesium).

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3. Wearable Tracking

• Devices:
  • Oura Ring: Monitor sleep, HRV, and body temperature.
  • Whoop Strap: Track strain, recovery, and sleep quality.
  • Garmin/Whoop: Activity tracking (steps, heart rate variability).
• Action: Review data daily; adjust fasting/exercise based on HRV trends (e.g., lower HRV = reduce workout intensity).

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4. Exercise Routine

• Strength Training (3x/week):
  • Full-body lifts (squats, deadlifts, bench press) with progressive overload (5–8 reps, 70–85% 1RM).
  • Focus on form; use resistance bands or machines if needed.
• HIIT (2x/week):
  • 20-minute sessions: 30s all-out sprint + 1min walk (repeat 8x).
  • Alternate with metabolic conditioning (e.g., battle ropes, kettlebell swings).
• Recovery:
  • Yoga or mobility work (10–15min daily).
  • Contrast showers (30s hot/30s cold) post-workout.

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5. Stress Resilience

• HRV Training:
  • Use apps like Elite HRV to practice 5-minute breathing exercises (4-7-8 technique).
• Neurofeedback Concepts:
  • 10-minute daily sessions with Muse headband (focus on alpha/theta brainwaves).
• Mindfulness:
  • 10-minute meditation (Headspace or Calm app).
  • Gratitude journaling (3 things daily).

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6. Other Strategies

• Sleep Optimization:
  • Cool room (65°F), blue light blocker (f.lux), magnesium glycinate before bed.
  • Aim for 7.5–8.5 hours sleep.
• Environmental:
  • Red light therapy (10 mins/day) for mitochondrial health.
  • Air purifier and blue light filtering glasses.

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Phase 2: Optimization (Weeks 5–8)

Goal: Refine protocols based on data, increase intensity, and integrate advanced techniques.

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1. Supplement Adjustments

• Increase NMN to 500mg daily (if tolerated).
• Add Senolytics (e.g., Dasatinib + Quercetin) 1x/week for 3 days (anti-aging research).
• Introduce Urolithin A (100mg daily) for mitochondrial biogenesis.
• Cycling: Extend NMN/resveratrol cycles to 6 weeks.

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2. Dietary Refinement

• Fasting: Add 5:2 intermittent fasting (2 days/week with 500–600 kcal).
• Ketone Monitoring: Use blood ketone meter (target 1.5–3.0 mmol/L).
• Personalized Nutrition: Adjust macros based on Whoop strain data (e.g., higher carbs on high-strain days).

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3. Wearable Integration

• Data-Driven Adjustments:
  • If HRV drops <50, reduce workout intensity.
  • If sleep score <80, adjust fasting window or reduce blue light exposure.

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4. Advanced Exercise

• Strength: Add unilateral training (pistol squats, single-arm rows).
• HIIT: 25-minute sessions with 15s all-out effort + 45s rest (repeat 10x).
• Recovery: Add 20-minute infrared sauna sessions weekly.

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5. Stress Resilience

• HRV Biofeedback: 15-minute sessions 3x/week.
• Neurofeedback: 2x/week with Muse (target focus/calm states).
• Cold Exposure: 30s cold shower post-HIIT.

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Phase 3: Integration & Refinement (Weeks 9–12)

Goal: Synthesize all elements, optimize for long-term sustainability.

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1. Supplement Synergy

• Stack: NMN + Resveratrol + Urolithin A daily.
• Add: Quercetin (500mg) for senolytic support.
• Cycle: Rotate NMN/resveratrol every 6 weeks.

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2. Dietary Mastery

• Ketogenic Targeting: Fast 24hr pre-HIIT with 30g carbs (e.g., rice cakes).
• Time-Restricted Eating: 12-hour window (e.g., 9 AM–9 PM).
• Superfoods: Add spirulina (1 tbsp/day) and collagen peptides.

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3. Wearable-Driven Optimization

• AI Integration: Use Whoop/garmin data to auto-adjust training load.
• Sleep Protocol: If Oura score <85, implement 90-minute wind-down routine (reading, meditation).

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4. Exercise Mastery

• Strength: 4x/week with 10% weekly weight increase.
• HIIT: 3x/week with variable protocols (e.g., 1min sprint/2min walk).
• Recovery: Daily 10-minute foam rolling + 1x/week yoga.

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5. Stress & Longevity

• HRV Target: Maintain >60 (adjust lifestyle if below).
• Neurofeedback: 3x/week with Muse.
• Social Engagement: 1hr/week with high-trust interactions.

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Weekly Check-In Protocol

1. Data Review: Analyze Oura/Whoop/garmin trends (HRV, sleep, activity).
2. Adjustments: Modify fasting, supplements, or exercise based on data.
3. Reflection: Journal progress and mental state.

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Key Metrics to Track

• Biomarkers: Blood work (inflammation markers, vitamin D, glucose).
• Performance: Strength gains, HIIT endurance, cognitive tests (e.g., memory recall).
• Subjective: Energy levels, mood, sleep quality.

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Final Notes:

• Safety: Consult a healthcare provider before starting senolytics or high-dose supplements.
• Flexibility: Adjust based on individual responses (e.g., tolerance to fasting).
• Sustainability: Focus on habits that align with long-term lifestyle goals.

This plan balances cutting-edge science with practical execution, ensuring measurable progress in longevity and performance.