EXTREME LONGEVITY & PERFORMANCE BLUEPRINT

Duration: 12 weeks (plus 1-week "Prep Week") Target user: healthy, experienced biohacker (25-55 y) with physician clearance.

Legal/medical disclaimer: Educational only. Obtain individualized medical guidance before implementing prescription drugs, high-dose supplements, extreme diets, or intense training.

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0. PREP WEEK (Day-7 → 0)

A. Baseline Testing

• Blood/urine: CBC, CMP, apoB, NMR lipoprotein panel, hs-CRP, Lp-PLA2, fasting insulin, HOMA-IR, A1c, OGTT, IGF-1, thyroid panel, DHEA-S, free/total T, estradiol, cortisol AM/PM, ferritin, homocysteine, B12, folate, 25-OH-D, RBC Mg, Omega-3 Index, comprehensive amino-acid panel.
• Omics: TruDiagnostic (GrimAge), TrueAge PACE, microbiome (Viome or Onegevity), gut permeability (zonulin), metabolomics (Nutriplex).
• Body/fitness: DEXA, VO₂max (gas-exchange treadmill), resting RQ (caloric partitioning), 1RM squat/bench/deadlift, vertical jump.
• Neurocog: CNS Vital Signs or Cambridge Brain Sciences battery.
• Wearable baselines: 7-day average HRV, RHR, sleep stages (Oura or WHOOP), continuous glucose (Levels or Dexcom G7), blood pressure (Withings BPM).

B. Hardware Setup

• Oura Ring Gen3 or WHOOP 4.0 (sleep, HRV)
• Garmin Fenix 7 or Apple Watch Ultra (VO₂, SPO₂, ECG)
• Supersapiens/Levels CGM + transdermal patch keeper.
• Muse S v2 (EEG neurofeedback)
• EliteHRV CorSense (morning HRV)
• Lumen or Breezing (metabolic substrate)
• Kaatsu C3 (BFR), PowerDot 2.0 (NMES recovery)
• Infrared sauna (Clearlight) & 3 °C ice-barrel.

C. Supplement Inventory (pharmaceutically tested brands)

See stack section for quantities.

1. MASTER CALENDAR OVERVIEW

Month 1 (Weeks 1-4): "METABOLIC RESET"

Goal: shift to fat-adapted state, improve insulin sensitivity, build aerobic base.

Month 2 (Weeks 5-8): "MITOCHONDRIAL & AUTOPHAGY PHASE"

Goal: up-regulate mitochondrial biogenesis, deep cellular cleanup, initiate senolytic pulses.

Month 3 (Weeks 9-12): "HORMETIC PERFORMANCE AMPLIFICATION"

Goal: reintroduce strategic carbohydrates, peak strength & VO₂, reinforce stress-resilience.

Weekly template (modifiable by HRV/sleep scores) shown later.

2. DIETARY & FASTING PROTOCOL

Macros are calories-adjusted to maintain ~10 % caloric deficit (body-fat ≥15 %) or isocaloric (≤12 %). Track with Cronometer, linked to wearables.

Month 1 – Therapeutic Ketogenic (TKD)

• 65 % fat / 25 % protein / 10 % net carbs (<25 g).
• Time-restricted feeding (TRF) 18:6 (e.g., 12 pm-6 pm).
• Electrolyte support: 4 g Na, 1 g K, 400 mg Mg per day.
• Daily polyphenol targets: 1 T cacao nibs, 2 T EVOO, 1 cup blueberries (fits 10 % carbs).

Month 2 – Autophagy-Enhanced Cyclical Keto

• Baseline still keto 5 days/week; introduce 1 carb refeed (150-200 g low-GI) post-leg day.
• Fasting scheme:
  • 24 h water-only fast weekly (Sunday dinner → Monday dinner).
  • One 48 h fast during Week 7 (with electrolytes + green tea).
• Protein 1.8 g/kg LBM except fasting days (≤1 g/kg).
• Add 10–15 g collagen peptides + 50 mg vitamin C peri-training for connective tissue.

Month 3 – Targeted Keto with Performance Carbs

• 55 % fat / 25 % protein / 20 % carbs (100–120 g) on strength days. Non-training days revert to Month 1 macros.
• Pre-workout carb timing: 30 g cluster-dextrin + 5 g creatine 30 min prior heavy/HIIT sessions.
• Maintain 16:8 TRF; skip breakfast if overnight HRV < baseline.

Micronutrient pillars (daily):

• Omega-3 (EPA ≥1.8 g, DHA ≥1.2 g)
• Choline 550 mg (pastured eggs or 1 g Alpha GPC)
• K 2 (MK-7) 200 µg + D 3 (5,000 IU adjust to serum 50-70 ng/ml)
• Lithium orotate 1 mg (neuroprotection)

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3. FASTIDIOUS SUPPLEMENT STACK & CYCLING

Key = (M)orning, (P)re-workout, (E)vening. Always take with physician approval, especially Rx items.

Category	Compound	Dose & Timing	Cycle	Notes
Daily Core (Weeks 1-12)	NMN + Resveratrol	1,000 mg (M) + 500 mg (with 5g EVOO)	Weeks 1-12	NAD⁺ axis
	Spermidine	1 mg (M)	Weeks 1-12	autophagy
	Omega-3 TG oil	3 g combined EPA/DHA (M)	Weeks 1-12
	Magnesium L-threonate	2 g (E)	Weeks 1-12	brain, sleep
	Creatine monohydrate	5 g (P)	Weeks 1-12	strength & cognition
	PQQ + CoQ10 (ubiquinol)	20 mg + 200 mg (M)	Weeks 1-12	mitochondrial
	Glycine + NAC	3 g + 600 mg (E)	Weeks 1-12	glutathione system
	Rhodiola R	400 mg (M)	Weeks 1-12	adaptogen
	Multi-strain spore probiotic (Bacillus)	10⁹ CFU (E)	Weeks 1-12
Cognitive/Nootropic Stack (cycled 5 days on / 2 off)	L-Theanine + Organic caffeine	200 mg + 100 mg (M)	5 days on / 2 off
	Lion's Mane extract	1 g (M)	5 days on / 2 off
	Bacopa monnieri	320 mg (E)	5 days on / 2 off
Mitochondrial Booster Pulse (Weeks 5-8)	ALCAR + Alpha-lipoic acid	1 g + 300 mg (P)	Weeks 5-8 (4 weeks only)	to avoid tolerance
Senolytic "Weekend Blitz" (End of Weeks 6 & 10)	Fisetin	1,500 mg BID	Day 1-2 (End Wk 6 & 10)	(48h concomitant fast)
	Quercetin phytosome	500 mg BID	Day 1-2 (End Wk 6 & 10)	(48h concomitant fast)
	Piperlongumine	10 mg BID	Day 1-2 (End Wk 6 & 10)	(48h concomitant fast)
(Optional/Prescription Tier – physician monitored)	Rapamycin	5 mg orally once every 7-10 days	Begin Week 5	physician monitored
	Low-dose naltrexone	3 mg nightly		immune modulation; physician monitored
	Dasatinib	100 mg day 1 of senolytic weekend	Weeks 6 & 10	physician monitored

Cycle Cessations

• Stop NMN and Resveratrol during each senolytic weekend (potential interference).
• Deload caffeine completely Week 7.

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4. TRAINING PROGRAM

Use autoregulation: If morning HRV > baseline and sleep > 85 Oura score → proceed. If −10 % drop HRV or subjective fatigue ≥7/10 → scale to active recovery.

WEEKLY SKELETON

• Mon: Strength (Upper) + Sauna
• Tue: Zone-2 Cardio + Core
• Wed: HIIT + Mobility
• Thu: Strength (Lower) + BFR Finish + Cold-plunge
• Fri: Yoga / Breath / Red-light + Optional easy swim
• Sat: Sprint/Power (track or rower) + Neurofeedback
• Sun: Off or Nature Hike (≤60 % max HR)

DETAILS

A. Strength (M1 emphasis technique, M2 hypertrophy, M3 maximal)

• Compound lifts 4×/week alternating push/pull/lower.
• Scheme Month 1: 3×8-10 @ 70 % 1RM.
• Scheme Month 2: 4×6-8 @ 75-80 %, last set rest-pause.
• Scheme Month 3: 5×3-5 @ 85-90 %; includes cluster sets.
• Blood-flow restriction (Kaatsu) finisher 2×/week: 30-15-15 protocol on arms/quads.
• Velocity tracker (Vitruve) to ensure bar speed 0.6-0.8 m/s.

B. Endurance

• Zone-2: 45-60 min @ 65-75 % HRmax, nasal breathing only. Use Maffetone HR cap = 180 − age.
• HIIT: 10×1-min 95 % HRmax / 75 s easy; or 6×3-min 90 % HRmax / 3-min rest (Week 9 onwards).
• Sprint day: 6×60 m all-out with full walking recovery. If indoor rower: 8×250 m.

C. Mobility & Recovery

• Daily 15-min joint CARs (FRC); 2×/week 60-min yoga.
• Sauna: 3 × 20 min 80-90 °C, with 5-min cold shower between rounds (heat-shock proteins).
• Cold immersion: 2-3×/wk 3-min at 3-5 °C (brown-fat activation).
• Sleep routine: blue-blockers 90 min pre-bed, chiliPAD 18 °C, 0.2 mg sublingual melatonin only during trans-meridian travel.

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5. STRESS-RESILIENCE & NEUROLOGICAL TRAINING

Tool	Protocol	Goal / Evidence
HRV Biofeedback (Inner Balance or EliteHRV)	- Morning: 2-min orthostatic HRV capture.<br/>- Evening: 10-min resonance breathing at personal frequency (5.5–6 breaths/min).	Goal: LF/HF > 1.0 and RMSSD ↑10 % vs baseline by Week 12.
Neurofeedback	- Muse S 4-sessions/week, 15 min "calm" protocol. Adjust threshold weekly to maintain 60-70 % success.<br/>- Add Gamma-peak training Week 9.	(for cognitive speed)
Breathwork Periodization	- Week 1-4: Box breathing 4-4-4-4, 10 min post-work.<br/>- Week 5-8: Wim Hof 3 rounds post-cold-plunge.<br/>- Week 9-12: CO₂ tolerance ladders (O₂ Advantage).	(aiming for Bolt score ≥ 60 s)
Psycho-social	- Daily 3-item gratitude journal.<br/>- Weekly 2-hour "deep-work" block in nature.	(evidence for immune improvement)<br/>(lower DMN activity)

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6. ADVANCED TRACKING & FEEDBACK LOOPS

Daily Dashboard (Notion or Excel) auto-import via API:

• Sleep (total, REM, SWS)
• HRV (RMSSD)
• RHR
• Waking glucose & CGM 24-h mean / standard deviation
• Training load (TSS or Strain)
• Subjective: energy, mood, soreness (1-10)
• Core body temperature (Fora IR20)

Algorithmic adjustments:

• HRV −15 % & sleep <6 h → cancel HIIT, perform Zone-2 or breathwork only.
• CGM >140 mg/dL for >15 min post-meal → reduce next carb portion by 20 %, add 15-min walk.

Monthly Lab Re-tests (end Weeks 4, 8, 12)

Focus: apoB, hs-CRP, fasting insulin, IGF-1, testosterone, liver enzymes. Modify supplements accordingly.

7. WEEK-BY-WEEK SNAPSHOT (abbreviated)

• Week 1: Keto induction; electrolytes ↑; strength technique; HRV baseline.
• Week 2: Introduce sauna; Muse sessions start.
• Week 3: First 24-h fast; Zone-2 volume +10 %.
• Week 4: Lab #1; adjust macros; deload strength (60 % volume).
• Week 5: Add ALCAR stack; start Rapamycin if chosen.
• Week 6: Senolytic Weekend #1 + 48 h fast.
• Week 7: Caffeine deload; 48 h fast mid-week.
• Week 8: Lab #2; VO₂max test; add hill sprints.
• Week 9: Carb refeeds 2×/wk; maximal strength phase.
• Week 10: Senolytic Weekend #2.
• Week 11: Cold exposure frequency ↑; HRV resonance breathing down-shift to 4.5 breaths/min.
• Week 12: Final labs, DEXA, VO₂max, cognitive battery; compile delta vs baseline, set next-quarter goals.

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8. EXIT METRICS (target deltas)

• VO₂max +10-15 %
• 1RM squat +7-10 %
• HRV RMSSD +15-20 %
• ApoB <70 mg/dL
• Fasting insulin <5 µU/mL
• DNAm GrimAge Δ ≥ -0.8 years (12-week rate)
• Body-fat −2-4 % with lean mass maintained
• Cognitive battery composite +5-8 %
• Subjective energy ≥8/10 on ≥80 % of days

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9. CONTINUITY

At Week 13 decide:

• Maintain cyclical keto or shift to Mediterranean low-glycemic.
• Continue Rapamycin 6-week blocks, then doctor reassess.
• Rotate senolytics every 3 months (e.g., add curcumin-piperine, EGCG).
• Re-periodize training (e.g., focus on skill sport or endurance race).

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Remember: Data-driven iteration + physician partnership > any single "hack". May your biomarkers—and life span—trend ever upward.