Advanced Longevity Plan (Biohacker)

Sure, here's a comprehensive, cutting-edge 3-month longevity plan designed for a biohacker aiming to optimize longevity, physical, and cognitive performance. This plan will incorporate advanced strategies across various domains, including supplementation, dietary protocols, wearable tracking, exercise, and stress resilience techniques.

Month 1: Foundation and Baseline Assessment

Supplement Stack:

1. NMN (Nicotinamide Mononucleotide)

   • Dosage: 500 mg/day
   • Timing: Morning with breakfast

2. Resveratrol

   • Dosage: 500 mg/day
   • Timing: Morning with breakfast

3. Omega-3 Fatty Acids (EPA/DHA)

   • Dosage: 3 g/day
   • Timing: With lunch and dinner

4. Magnesium L-Threonate

   • Dosage: 2 g/day
   • Timing: Before bed

5. Vitamin D3 + K2 (MK-7)

   • Dosage: 5,000 IU D3 + 200 mcg K2/day
   • Timing: Morning with breakfast

6. Curcumin with Piperine

   • Dosage: 1 g/day
   • Timing: With lunch

Dietary Protocol:

• Ketogenic Diet with Cyclical Carb Refeeds

  • Macro Ratio: 75% fat, 20% protein, 5% carbs
  • Carb Refeed: Once a week, consume higher carbs (up to 150g) post-workout

• Intermittent Fasting

  • Protocol: 16:8 (16 hours fasting, 8-hour eating window)
  • Meal Timing: First meal at noon, last meal by 8 PM

Wearable Tracking:

• Oura Ring
  • Track sleep stages, readiness score, HRV
• WHOOP Strap
  • Monitor recovery, strain, daily activity levels

Exercise Routine:

• Strength Training (3x/week)

  • Focus: Compound lifts (squat, deadlift, bench press)
  • Structure: 4 sets of 6-8 reps

• HIIT (2x/week)

  • Protocol: 20-30 minutes, 30s work/30s rest
  • Exercises: Burpees, kettlebell swings, sprints

• Recovery

  • Daily yoga or stretching (15-20 minutes)
  • Weekly Epsom salt baths

Stress Resilience Techniques:

• HRV Training
  • Use HeartMath Inner Balance app for 10 minutes daily
• Meditation
  • 20 minutes/day using Muse headband for neurofeedback-guided sessions

Month 2: Optimization and Adaptation

Supplement Stack:

• Continue with previous stack, adding:

1. Metformin

   • Dosage: 500 mg/day
   • Timing: Evening with dinner

2. PQQ (Pyrroloquinoline Quinone)

   • Dosage: 20 mg/day
   • Timing: Morning with breakfast

Dietary Protocol:

• Targeted Ketogenic Diet (TKD)

  • Add 20-30g carbs around workouts

• Extended Fasting

  • One 48-hour fast per month (start with 24 hours and work your way up)

Wearable Tracking:

• Continuous Glucose Monitor (CGM)
  • Track glucose levels, optimize diet based on real-time feedback

Exercise Routine:

• Strength Training (4x/week)

  • Add accessory movements and focus on hypertrophy
  • Structure: 3 sets of 8-12 reps

• HIIT (2x/week)

  • Increase interval intensity, decrease rest periods (e.g., 40s work/20s rest)

• Zone 2 Cardio

  • 1x/week, 60 minutes at 60-70% max heart rate

Stress Resilience Techniques:

• Advanced HRV Training

  • Incorporate 2x weekly sessions of 20-minute guided coherence breathing

• Cold Exposure

  • 3x/week, end showers with 2-3 minutes of cold water

Month 3: Advanced Protocols and Peak Performance

Supplement Stack:

• Continue with the optimized stack, adding:

1. Spermidine

   • Dosage: 1 mg/day
   • Timing: Morning with breakfast

2. Rapamycin (Consult Physician)

   • Dosage: Micro-dosing under medical supervision

Dietary Protocol:

• Protein-Sparing Modified Fast (PSMF)

  • 1 week every month
  • Protocol: 800-1,200 kcal/day, high protein, very low carbs and fats

• Autophagy-Focused Fasting

  • 72-hour fast once at the end of the month (requires medical supervision)

Wearable Tracking:

• Voightlander’s Red Light Therapy Mask
  • Use 10-15 minutes daily for skin health and mitochondrial support

Exercise Routine:

• Strength Training (3x/week)

  • Focus on powerlifting techniques with maximal load
  • Structure: 5 sets of 1-5 reps

• HIIT and SMIT (Sprint Interval Training)

  • 2x/week, 10-minute sessions with max effort sprints

• Active Recovery

  • 2x/week low-intensity activities like walking or light swimming

Stress Resilience Techniques:

• Neurofeedback Sessions

  • 2x/week, 30 minutes each
  • Focus on alpha wave enhancement for relaxation

• Floatation Therapy

  • 1x/week, 60-minute sessions to reduce sensory input and stress

Additional Daily Practices:

• Blue Light Blocking Glasses

  • Wear in the evening to improve sleep quality

• Contrast Showers

  • Morning routine to boost circulation and resilience

Metrics for Tracking Progress:

• Blood Panels
  • Monthly: Comprehensive metabolic, hormonal, and inflammatory markers
• Cognitive Tests
  • Bi-weekly: Use apps like Lumosity or Cambridge Brain Sciences

Conclusion:

This 3-month plan is designed to progressively and thoroughly enhance longevity, physical performance, and cognitive function. Adjustments should be made based on personal progress, side effects, and individual needs. Always consult healthcare professionals before making significant changes to diet or supplementation, especially with compounds like Rapamycin.