Advanced Longevity Plan (Biohacker)

The Quantum Leap Longevity Protocol: A 3-Month Biohacker's Blueprint for Peak Longevity & Performance

Core Philosophy: This plan integrates precision, personalization, and phased adaptation – not just stacking interventions. It leverages cutting-edge science (2023-2024 research), prioritizes measurable biomarkers, and emphasizes resilience over mere optimization. WARNING: This is NOT medical advice. Consult a longevity physician (e.g., through organizations like A4M) and get comprehensive baseline testing BEFORE starting. This plan assumes access to advanced diagnostics and professional supervision, especially for prescription-grade interventions like Rapamycin.

Phase 0: Critical Foundation (Week -2 to Week 0) - The Data Dive

1. Comprehensive Baseline Testing (Non-Negotiable):

   • Bloodwork: Full CBC, CMP, Lipid Panel, HbA1c, Fasting Insulin & Glucose, hs-CRP, Homocysteine, Vitamin D (25-OH), B12, Folate, Testosterone (Free/Total), Estradiol, Thyroid Panel (TSH, Free T3, Free T4, Reverse T3), IGF-1, Leptin, Adiponectin, Omega-3 Index, Full Methylmalonic Acid (MMA) panel, NMR Lipoprofile (for particle size).
   • Advanced Biomarkers: Telomere length (e.g., TeloYears), GlycanAge (inflammaging), DNA Methylation Clock (e.g., TruAge, DunedinPACE), 24-hour cortisol rhythm (saliva), Comprehensive Gut Microbiome Analysis (e.g., Viome, Thryve).
   • Body Composition: DEXA Scan (bone density, lean mass, fat mass distribution).
   • Functional Metrics: VO2 Max Test (treadmill/bike), Resting Metabolic Rate (RMR) test, Grip Strength, 4-Step Balance Test.
   • Wearable Baseline: 7-day continuous HRV (Heart Rate Variability) & sleep analysis (Oura Ring Gen 3, Whoop 4.0, or Elite HRV chest strap), Continuous Glucose Monitoring (CGM - e.g., Dexcom G7) for 14 days.

2. Digital Audit:

   • Audit current supplement stack (eliminate redundancies/ineffective ones).
   • Set up dedicated health dashboard (e.g., Exist.io, BioStrap, custom Notion template) to integrate wearable data, manual logs, and future test results.
   • Define personal "North Star" metrics (e.g., HRV RMSSD > 60ms, GlycanAge < 40, VO2 Max > 45 ml/kg/min).

The 3-Month Quantum Leap Protocol

Overarching Principles:

• Cycling is Crucial: Avoid receptor downregulation & maintain efficacy (esp. for supplements like Rapamycin, NAD+ boosters).
• Personalization is King: Adjust based on your biomarker responses and subjective feel. Data > Dogma.
• Recovery is Performance: Over-optimization = accelerated aging. Prioritize sleep & stress resilience.
• Synergy Focus: Stack interventions that work together (e.g., fasting + exercise timing + specific supplements).

Phase 1: Metabolic Mastery & Foundation Reset (Weeks 1-4)

• Dietary Protocol (Keto-Adaptation + Time-Restricted Eating):

  • Core: Cyclical Ketogenic Diet (CKD) with Protein Targeting.
    • Mon-Thu: Strict Keto: < 20g net carbs, 1.6-2.0g/kg lean mass protein, 70-75% fat (focus on MCT, avocado, olive oil, fatty fish, grass-fed meats). Goal: Deep ketosis (Blood BHB: 1.5-3.0 mmol/L - verified by CGM/Blood Ketone Meter).
    • Fri-Sun: Strategic Carb Re-feeds: 100-150g net carbs (from sweet potato, berries, white rice), protein ~1.2g/kg, lower fat. Goal: Replenish glycogen, support thyroid/mood, boost mTOR for muscle synthesis.
  • Fasting: 16:8 TRF (e.g., 12 pm - 8 pm eating window). On Re-feed Days (Sat/Sun): 14:10 TRF. Optional: One 24-hour fast (Wed 8pm - Thu 8pm) in Week 3, monitored closely with CGM/HRV.
  • Key Practices: MCT oil in AM coffee (10-15g), Electrolyte protocol (LMNT or homemade: 5000mg Na+, 1000mg K+, 300mg Mg++ daily), Prioritize 9-10g EPA/DHA daily (from algae/fish oil).

• Supplement Stack (Weeks 1-4 - Foundation & Adaptation):

  • AM (with fat):
    • Krebs Cycle Intermediates: Alpha-Ketoglutarate (AKG) - 1g (enhances mitochondrial function, mimics fasting effects)
    • NAD+ Precursor: Nicotinamide Riboside (NR) - 300mg (e.g., Tru Niagen) or Urolithin A (Mitopure) - 500mg (superior for mitophagy, newer data) - Choose ONE based on budget/biomarkers
    • Omega-3s: High-Purity EPA/DHA (Algal or Fish) - 9-10g total (split doses)
    • Magnesium: L-Threonate - 144mg elemental Mg (brain focus) + Glycinate - 200mg elemental Mg (systemic)
  • Lunch (with food):
    • Polyphenol Complex: Fisetin (Senolytic) - 20mg (low-dose for daily senolytic effect) + Quercetin Phytosome - 250mg
    • Vitamin K2 (MK-7) - 200mcg
  • PM (2-3 hrs before bed):
    • Spermidine - 6mg (potent autophagy inducer - source matters, e.g., Flavio)
    • Glycine - 3g (sleep quality, collagen precursor)
    • Apigenin - 50mg (GABA modulation for deep sleep)
  • Cycling Note: Fisetin dose is low for daily use. Full senolytic dose (e.g., 100mg/kg) reserved for later phase.

• Exercise Protocol (Weeks 1-4 - Build Resilience):

  • Strength: 3x/week (Mon/Wed/Fri). Focus: Time-under-tension, controlled eccentrics. 3 sets x 8-12 reps (RPE 8-9). Compound lifts only (Squat, Deadlift variations, Push Press, Rows, Pull-ups). Rest: 2-3 min between sets. Critical: Measure HRV before each session; if HRV < 80% baseline, do mobility/recovery only.
  • Cardio: 2x/week (Tue/Sat). Zone 2 Base Building: 45-60 mins at 60-70% max HR (verified by chest strap). Low impact (bike, elliptical, brisk walk). Focus: Nasal breathing, fat oxidation.
  • Recovery: Daily 20-min Foam Rolling/Yoga Nidra + Contrast Therapy (3 min hot shower / 1 min cold plunge) x 3 rounds post-strength. Daily HRV-guided Breathing (5-10 min, 4-7-8 pattern).

• Stress Resilience & Tracking:

  • HRV Biofeedback: Daily 10-min session using Elite HRV or HRV4Training app. Target Coherence (smooth sine wave pattern). Goal: Increase RMSSD by 10%.
  • Neurofeedback Lite: Use Muse S headband for 10-min daily "Calm" sessions to train alpha wave production.
  • Wearable Focus: Track trends in HRV (RMSSD), Sleep Performance Score (Oura), Deep Sleep %, and CGM glucose stability (Time in Range > 85%, Glucose SD < 15 mg/dL). Action Threshold: HRV drop >15% for 2 days = Mandatory recovery day.

Phase 2: Autophagy Amplification & Performance Surge (Weeks 5-8)

• Dietary Protocol (Fasting Integration & Nutrient Density):

  • Core: Protein-Sparing Modified Fast (PSMF) Variation. Maintain ketosis but strategically lower protein on non-training days.
    • Training Days (Mon/Wed/Fri): Protein 1.8-2.0g/kg lean mass, Moderate Fat, Keto Carbs.
    • Non-Training Days (Tue/Thu/Sat): Protein 1.2-1.4g/kg lean mass, Higher Fat (to maintain calories), Strict Keto Carbs.
    • Sun: 24-Hour Fasting Window (Sat 8pm - Sun 8pm) - Hydrate aggressively, electrolytes.
  • Fasting: Weekly 24-hour fast (as above) + 1x 36-hour fast (e.g., Thu 6pm - Sat 6am) in Week 7. Monitor intensely with CGM/HRV. Break fast with protein + healthy fats (e.g., salmon + avocado).
  • Key Practices: Incorporate Fasting Mimicking Diet (FMD) principles on fast days (low protein, low sugar, high healthy fats/olive oil). Prioritize sulforaphane (100g broccoli sprouts daily or Avmacol 300mcg sulforaphane).

• Supplement Stack (Weeks 5-8 - Autophagy Boost & Senolytics):

  • AM (with fat):
    • AKG - 1g (continue)
    • Urolithin A - 500mg (switched from NR if used, stronger mitophagy data)
    • Omega-3s - 9-10g (continue)
    • Magnesium - Continue
    • NEW: Fisetin (Full Senolytic Dose) - 1000mg on Day 1 ONLY of the 36-hour fast (Week 7). Take with quercetin (500mg) and piperine (10mg) for absorption. Do NOT take daily this phase.
  • Lunch (with food):
    • Quercetin Phytosome - 250mg (continue)
    • K2 (MK-7) - 200mcg (continue)
    • NEW: Spermidine - 6mg (now taken twice daily - AM & PM)
  • PM (2-3 hrs before bed):
    • Spermidine - 6mg (2nd dose)
    • Glycine - 3g (continue)
    • Apigenin - 50mg (continue)
    • NEW: Low-Dose Rapamycin (mTOR Inhibitor - PRESCRIPTION REQUIRED & MEDICAL SUPERVISION): 6mg taken ONCE WEEKLY (e.g., Sunday AM). Critical: Requires full blood panel monitoring before first dose and after 4 weeks. Absolute contraindication without physician management.

• Exercise Protocol (Weeks 5-8 - Intensity & Precision):

  • Strength: 3x/week. Introduce Blood Flow Restriction (BFR) training on 1 non-compound lift per session (e.g., leg extensions, lateral raises) - 20% 1RM, 4 sets x 30/15/15/15 reps. Maintains muscle with lower systemic stress.
  • Cardio: 2x/week. HIIT Integration: Replace one Zone 2 session with 1x Weekly Sprint Interval Training (SIT): Warm-up 10min, 4-7 x 30s ALL-OUT sprints (bike/rower) with 4.5 min active recovery, Cool-down 10min. Maximizes VO2 max gains efficiently. Maintain one Zone 2 session.
  • Recovery: Increase Contrast Therapy to 4 rounds. Add Whole-Body Cryotherapy (WBC) 2x/week post-HIIT/strength. Daily HRV-guided breathing remains non-negotiable.

• Stress Resilience & Tracking:

  • Advanced HRV: Shift focus to HRV Variability (SDNN) and LF/HF Ratio for autonomic balance insights. Target increased parasympathetic tone (higher HF power).
  • Neurofeedback: Progress to "Focus" or "Resilience" sessions on Muse S (10 mins). Track session scores.
  • Wearable Focus: Monitor glucose dip during fasts (CGM), HRV recovery post-exercise, sleep efficiency during fasts. Key Biomarker Checkpoint: Repeat hs-CRP, HbA1c, fasting insulin at Week 8. Target: HbA1c < 5.0%, Fasting Insulin < 5 uIU/mL.

Phase 3: Integration, Refinement & Longevity Priming (Weeks 9-12)

• Dietary Protocol (Personalized Sustainability):

  • Core: Personalized Carb Cycling. Based on CGM data & biomarkers from Phases 1-2.
    • If excellent metabolic health (stable glucose, low insulin): Maintain CKD pattern but increase non-starchy vegetable variety.
    • If glucose instability persists: Extend keto days to 5, reduce re-feed carbs to 75g.
    • If energy/mood suffers on low-protein days: Increase protein slightly on non-training days.
  • Fasting: Weekly 24-hour fast continues. Optional: One 48-hour fast (Fri 6pm - Sun 6am) in Week 11 ONLY IF biomarkers (HRV, energy) from 36-hour fast were excellent. Break with bone broth + protein.
  • Key Practices: Introduce Periodic Polyphenol "Pulses" - 3 days/week focus on high-polyphenol foods (berries, dark chocolate 90%, pomegranate, green tea) with corresponding supplement boost (e.g., extra 250mg Quercetin on those days).

• Supplement Stack (Weeks 9-12 - Optimization & Cycling Down):

  • AM (with fat):
    • AKG - 1g (continue)
    • Urolithin A - 500mg (continue)
    • Omega-3s - 6g (reduce from 9-10g - sufficient maintenance dose)
    • Magnesium - Continue
  • Lunch (with food):
    • Quercetin Phytosome - 250mg (continue)
    • K2 (MK-7) - 200mcg (continue)
    • Spermidine - 6mg (back to once daily)
  • PM (2-3 hrs before bed):
    • Spermidine - 6mg (continue single dose)
    • Glycine - 3g (continue)
    • Apigenin - 50mg (continue)
    • Rapamycin: 6mg ONCE in Week 10 ONLY (completing the 3-month cycle - 3 total doses: Wk6, Wk10, Wk14*). Week 14 dose is post-plan for full cycle completion under MD guidance.
    • NEW: NAD+ Booster Pulse (Weeks 10-12): NMN - 500mg OR NR - 300mg taken ONLY on training days (Mon/Wed/Fri), 30 mins pre-workout. Goal: Enhance exercise-induced NAD+ surge.

• Exercise Protocol (Weeks 9-12 - Peak Performance & Longevity Signaling):

  • Strength: 3x/week. Focus on Power Development: Incorporate 1-2 sets of explosive movements after warm-up (e.g., Jump Squats, Medicine Ball Slams, Cleans) - 3-5 sets x 3-5 reps. Maintain hypertrophy focus on main lifts.
  • Cardio: 2x/week. Hybrid Session: Combine Zone 2 (30 mins) + SIT (4 x 30s sprints) in one session. Maintain one pure Zone 2 session.
  • Recovery: Daily Non-Negotiable: 20 mins HRV-guided breathing + Foam Rolling. Prioritize Sleep Extension (aim for 8.5+ hours). WBC 1x/week.

• Stress Resilience & Tracking:

  • HRV Mastery: Focus on Stress Resilience Score (Whoop) or Recovery Time (Oura). Practice "Stress Inoculation" - deliberate exposure to controlled stressors (e.g., cold plunge, public speaking simulation) while maintaining HRV coherence.
  • Neurofeedback: Target specific cognitive states (e.g., "Flow" for deep work, "Calm Focus" for meditation).
  • Wearable Focus: Analyze weekly trends across all metrics. Final Biomarker Testing: Repeat ALL Phase 0 tests (Blood, GlycanAge, Methylation Clock, DEXA, VO2 Max, etc.). Goal: Significant improvement in GlycanAge, DunedinPACE, VO2 Max, Body Fat %, HRV metrics.

Critical Exit Strategy & Beyond (Week 13+):

1. Supplement Cycling Down:
   • Rapamycin: Complete final dose (Week 14) under MD guidance. Enter 3-6 month washout. Re-test key bloodwork (immune markers, lipids) before next cycle.
   • NAD+ Boosters (NMN/NR): Discontinue pulse. Re-evaluate based on future methylation clock results.
   • Fisetin: Return to low-dose daily (20mg) or quarterly full-dose protocol based on future senolytic biomarkers.
   • Core Maintenance Stack: Omega-3s (6g), Magnesium (L-Thr/Gly), Spermidine (6mg), Vitamin K2 (200mcg), Urolithin A (500mg), AKG (1g). Adjust based on annual re-testing.
2. Dietary Sustainability: Transition to your personalized optimal pattern (e.g., 5-day keto + 2-day carb refeed, or moderate low-carb). Maintain TRF (14:10 minimum). Keep fasting as a tool (1-2x 24h fasts/month).
3. Exercise Evolution: Maintain strength (2-3x/week) and Zone 2 cardio (150+ mins/week). HIIT/SIT 1x/week. Prioritize movement variety and longevity-specific work (mobility, balance).
4. Tracking Cadence: Reduce to bi-weekly HRV deep dives, monthly CGM spot checks, annual advanced biomarker re-testing. Wearables become maintenance tools, not obsessions.
5. The Mindset Shift: Move from hacking to cultivating. Longevity is the byproduct of a resilient, adaptable, and deeply nourished system. Focus on sustainable habits, purpose, and connection – the ultimate longevity factors.

Critical Success Factors & Warnings:

• Medical Oversight is MANDATORY: Especially for Rapamycin, extended fasts, and interpreting advanced biomarkers. Do NOT self-prescribe Rapamycin.
• Listen to Your Body: Data is a guide, not a dictator. If you feel terrible, STOP and reassess. "Biohacking" that makes you feel worse is counterproductive.
• Sleep is Non-Negotiable: <7 hours nightly sabotages all other efforts. Prioritize it above all.
• Hydration & Electrolytes: Chronic under-hydration derails performance and biomarkers. Track intake (3-4L water + electrolytes).
• Avoid Orthosomnia: Don't let sleep tracking ruin your sleep. Focus on how you feel upon waking.
• Cost Reality: This plan requires significant investment ($500-$1500+/month for tests/supplements/wearables/services).
• Not for Everyone: Contraindicated for individuals with eating disorders, certain metabolic conditions, pregnancy, or without medical clearance.

This Quantum Leap Protocol is designed for the advanced biohacker willing to invest deeply in their future self. It leverages the very edge of current science while emphasizing the foundational pillars of sleep, stress management, and personalized data. Remember: The goal isn't just to live longer, but to live better, longer. Your 100-year-old self will thank you for the precision and care you applied today. Now, go optimize – intelligently and sustainably.