Advanced Longevity Plan (Biohacker)

Comprehensive 3-Month Longevity Biohacking Protocol
Optimizing Longevity, Physical Performance, and Cognitive Function
Designed for the Advanced Biohacker | January 2025 Update

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Overview

This 3-month (12-week) protocol integrates cutting-edge longevity science, precision nutrition, advanced supplementation, quantified self-monitoring, and neurophysiological optimization. It is designed for individuals with foundational knowledge of biohacking, metabolic health, and self-tracking. The goal is to enhance mitochondrial efficiency, cellular repair mechanisms (autophagy, mitophagy), cognitive resilience, metabolic flexibility, and stress adaptation using data-driven personalization.

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Core Pillars

1. Nutrition & Fasting
2. Supplement Stacks (Cycled & Targeted)
3. Exercise & Metabolic Conditioning
4. Sleep & Circadian Optimization
5. Stress Resilience & Neuroperformance
6. Wearable & Biomarker Monitoring
7. Epigenetic & Functional Testing (Optional but Recommended)

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1. Nutrition & Fasting Protocol

Dietary Framework: Cyclical Ketogenic + Time-Restricted Eating (TRE) + Plant-Phenolic Boost

Goal: Maximize NAD+ levels, promote autophagy, reduce mTOR activation, enhance insulin sensitivity.

Macronutrient Profile (Non-Fasting Days):

• Fat: 65–70% (focus on MCTs, omega-3s, olive oil, avocados, grass-fed butter)
• Protein: 15–20% (1.6–2.0 g/kg lean mass; prioritize leucine-low proteins on autophagy days)
• Carbs: 10–15% (cycled in on resistance training days; use sweet potato, berries, beets)

Food Priorities:

• High: Fatty fish (sardines, salmon), pasture-raised eggs, cruciferous veggies (broccoli sprouts), leafy greens, wild mushrooms, olive oil, MCT oil, raw cacao, berries (wild blueberries), nuts (walnuts, macadamias)
• Moderate: Grass-fed meats, organ meats (liver 1x/week), full-fat dairy (fermented only)
• Avoid: Seed oils, refined sugars, processed foods, gluten, conventional dairy

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Fasting Regimen: Adaptive Fasting Protocol

Week	Fasting Type	Schedule	Purpose
1–2	Time-Restricted Eating (TRE)	16:8 (e.g., eat 12 PM–8 PM)	Metabolic adaptation, insulin sensitivity
3–4	Early Time-Restricted Eating (eTRE)	14:10 (eat 8 AM–6 PM), earlier window	Enhance circadian alignment, AMPK activation
5–6	Fasting-Mimicking Diet (FMD)	5-day ProLon-style cycle (or DIY)	Deep autophagy, stem cell regeneration
7–8	Intermittent Fasting + Keto	18:6 daily + ketosis	Ketone-driven neuroprotection, fat oxidation
9–10	Alternate-Day Modified Fasting	500 kcal on fast days (e.g., bone broth, MCT oil, greens)	Mitophagy, NAD+ elevation
11–12	Pulsed Fasting + Re-Feed	20:4 on 3 non-consecutive days + carb refeeds post-workout	Hormetic stress + anabolic recovery

Notes:

• On fasting days, stay hydrated with electrolytes (Na, K, Mg).
• Use exogenous ketones (BHB salts, 5–10g) to reduce hunger and support cognition.
• Re-feed days: Use nutrient-dense, high-phytonutrient carbs to replenish glycogen without spiking insulin excessively.

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2. Supplement Stack (Cycled & Phased)

Stacks are cycled to avoid receptor downregulation and optimize synergy. All dosages are adult, 70kg reference. Adjust based on biomarkers and tolerance.

Core Stack (Daily, All 12 Weeks)

Supplement	Dosage	Timing	Purpose
Omega-3 (EPA/DHA)	2–3g (1.5g EPA, 1g DHA)	With breakfast	Anti-inflammatory, membrane fluidity
Magnesium L-Threonate	144–200mg elemental Mg	Pre-bed	Blood-brain barrier penetration, sleep, synaptic plasticity
Vitamin D3 + K2 (MK-7)	D3: 5000 IU; K2: 200 mcg	With fat-rich meal	Immune modulation, vascular health
Lithium Orotate	5 mg	Pre-bed	Neuroprotection, BDNF upregulation, telomere support
Astaxanthin	12 mg	With breakfast	Mitochondrial antioxidant, skin/cognitive protection

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Phased Supplement Protocol

Phase 1: Weeks 1–4 – Foundation & Metabolic Priming

Supplement	Dosage	Timing	Purpose
NMN	500 mg	Morning (sublingual)	NAD+ repletion, sirtuin activation
Resveratrol	250 mg	Morning, with NMN	SIRT1 co-activation
Berberine	500 mg	Pre-meal, 2x/day	AMPK activation, glucose control
Sulforaphane (from broccoli sprout extract)	30 mg	Morning	Nrf2 activation, phase II detox

Note: Cycle NMN 5 days on, 2 days off to prevent desensitization.

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Phase 2: Weeks 5–8 – Regeneration & Autophagy Boost

Supplement	Dosage	Timing	Purpose
Fisetin	1000 mg	Once weekly (with fat)	Senolytic clearance (remove senescent cells)
Spermidine	10 mg	Pre-bed	Autophagy induction, mitochondrial health
Urolithin A	500 mg	Morning	Mitophagy enhancement (post-FMD week)
Quercetin	500 mg	Post-workout	Senomorphic, anti-inflammatory
Apigenin	50 mg	Pre-bed	GABA modulation, anxiolytic, senolytic adjuvant

Optional: Run a 5-day FMD during week 6 with Urolithin A and Spermidine to amplify mitophagy.

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Phase 3: Weeks 9–12 – Cognitive & Physical Peak

Supplement	Dosage	Timing	Purpose
Citicoline (CDP-Choline)	500 mg	Morning	Phospholipid synthesis, acetylcholine support
Lion’s Mane (8:1 extract)	1000 mg	Morning	NGF/BDNF stimulation, neurogenesis
Rhodiola Rosea (3% rosavins)	200 mg	Pre-workout or morning	Stress adaptation, endurance
Creatine Monohydrate	5g	Post-workout or morning	ATP recycling, neuroprotection
Hydroxytyrosol (Olive extract)	25 mg	With breakfast	Nrf2, mitochondrial protection

Optional: Add Noopept (10–20 mg sublingual, 2x/week max) on high-cognition days.

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Supplement Cycling & Safety Notes

• Rotate NAD+ boosters: Use NMN Weeks 1–4, then switch to NR (Nicotinamide Riboside) 300 mg/day in Weeks 9–12 to reduce potential NAMPT feedback inhibition.
• Avoid long-term high-dose antioxidants (e.g., vitamin C >1g) — they may blunt hormetic exercise benefits.
• Monitor liver/kidney markers if stacking multiple compounds.

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3. Exercise & Recovery Protocol

Goal: Enhance mitochondrial biogenesis, muscle quality, and cardiovascular resilience.

Weekly Template (5–6 days active)

Day	Focus	Details
Mon	Strength + HIIT	Full-body resistance (5x5), 10-min HIIT (bike/sprint)
Tue	Low-Intensity Steady State (LISS)	45 min fasted walk (zone 1 HR) + breathwork
Wed	Hypertrophy + Core	3x10–12 reps, compound + isolation; plank, ab wheel
Thu	Active Recovery	Foam rolling, yoga, HRV-guided breathwork
Fri	Strength + Power	Deadlifts, plyometrics, kettlebell swings
Sat	Zone 2 Cardio	60–90 min cycling/rowing (70% HRmax)
Sun	Rest or Nature Walk	No structured training

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Advanced Strategies:

• Fasted Training: Perform LISS or Zone 2 cardio in fasted state (enhances fat oxidation, AMPK).
• Blood Flow Restriction (BFR) Training: 1x/week (arms/legs) with cuffs at 50% limb occlusion; use 20–30% 1RM, 4x30 reps. Boosts muscle protein synthesis with low load.
• Cold Exposure: Post-workout immersion (10–15°C for 10 min) 2–3x/week → increases norepinephrine, brown fat activation.
• Heat Therapy: Sauna (80–90°C, 20 min, 3x/week) → HSP70, cardiovascular resilience, FOXO3 activation.

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4. Sleep & Circadian Optimization

Goal: Maximize deep sleep (N3), REM, and circadian amplitude.

Protocol:

• Sleep Window: 10:00 PM – 6:00 AM (8 hours, aligned with melatonin onset)
• Pre-Sleep Routine (9:00–10:00 PM):
  • 9:00: Digital sunset (no blue light)
  • 9:15: Magnesium + apigenin + lithium oradate
  • 9:30: Red light exposure (50 lux, <500 nm)
  • 9:45: 4-7-8 breathing (4 min) + HRV coherence training
• Sleep Environment:
  • Temperature: 18–19°C
  • Pitch black, white noise optional
  • Grounding sheet (if available)

Supplements for Sleep Quality:

• Glycine: 3g pre-bed → lowers core temp, improves sleep quality
• Theanine: 200 mg → GABA modulation, reduces sleep latency

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5. Stress Resilience & Neuroperformance

Daily Practices:

• HRV Training (HeartMath or Elite HRV): 10 min morning breathwork (5.5 sec inhale, 5.5 sec exhale) → coherence mode. Target HRV (RMSSD) >75 ms.
• Neurofeedback (Optional): Use Muse S or Neurable headset 3x/week for 20 min alpha-theta training → enhances focus and emotional regulation.
• Cold Showers: 2–3 min ending with 30 sec cold → norepinephrine boost (~500% increase).
• Mindfulness & Journaling: 5 min gratitude journal + 10 min Vipassana meditation.

Weekly Challenge:

• Stress Inoculation: 1x/week “controlled stress” (e.g., Wim Hof breathing + cold plunge, public speaking simulation, cognitive overload task).

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6. Wearable & Biomarker Monitoring

Devices:

• WHOOP 4.0 or Oura Ring Gen 3: Track HRV, RHR, sleep efficiency, recovery score
• Levels CGM: Monitor glucose variability, insulin response to foods/fasting
• Apple Watch + HRV app: Real-time HRV coherence training
• Withings Body Comp: Body fat %, muscle mass, BMR

Biweekly Metrics to Track:

Parameter	Target	Tool
Fasting Glucose	70–85 mg/dL	CGM + fingerstick
HRV (RMSSD)	>75 ms (7-day avg)	WHOOP/Oura
Resting Heart Rate	<60 bpm	Wearable
Deep Sleep	>90 min/night	Sleep tracker
Glucose Spike (post-meal)	<20 mg/dL rise	CGM
Body Fat %	<15% (male), <22% (female)	DEXA or Bod Pod (optional)

Optional: Month 1 & Month 3 Blood Panel

• Full lipid panel, HbA1c, hs-CRP, homocysteine, vitamin D, testosterone, IGF-1, NAD+ (via InsideTracker or WellnessFX)
• Epigenetic clock (e.g., TruDiagnostic Horvath 2.0) — optional but insightful

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7. Personalization & Adjustment Framework

Weekly Review (Every Sunday):

1. Rate Recovery (1–10) based on sleep, energy, mood
2. Check Trends: HRV, RHR, glucose stability
3. Adjust:
   • If HRV ↓ >15% for 3 days → deload week (reduce intensity, add rest)
   • If insomnia or anxiety ↑ → reduce stimulants, add glycine/theanine
   • If glucose dysregulation → tweak carb timing, increase berberine

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Month-by-Month Summary

Month	Focus	Key Events
Month 1	Metabolic Flexibility	Start TRE, NMN/resveratrol, build HRV baseline
Month 2	Cellular Cleanup	FMD week, add spermidine/fisetin, intensify training
Month 3	Peak Performance	Cognitive stack, re-feed cycles, HRV mastery

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Contraindications & Safety Warnings

• Consult physician before starting if you have: diabetes, cardiovascular disease, eating disorder history.
• Do not fast if pregnant, underweight, or with adrenal dysfunction.
• Avoid combining multiple senolytics or high-dose NAD+ boosters without monitoring.
• Discontinue any supplement causing adverse reactions.

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Final Notes

This protocol is data-intensive and demanding. It assumes access to wearables, testing, and a high level of self-awareness. The goal is not just longevity, but “healthspan extension” — living longer in high function.

“The best longevity hack is consistency in fundamentals, amplified by precision.”

Track relentlessly. Adapt weekly. Optimize monthly.

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Appendix: Supplement Sources (High-Quality Vendors)

• NMN/NR: DoNotAge.org, ProHealth Longevity
• Spermidine/Urolithin A: Timeline Nutrition
• Lion’s Mane: Real Mushrooms
• Omega-3: Nordic Naturals, Pure Encapsulations
• CGM: Levels, Nutrisense

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Disclaimer: This protocol is for educational purposes. It does not constitute medical advice. Always consult a healthcare provider before implementing advanced biohacking strategies.