Advanced Longevity Plan (Biohacker)

The Optimized Longevity Protocol: A 3-Month Biohacker's Battle Plan for Peak Longevity & Performance

Philosophy: This plan integrates precision, personalization, and cutting-edge science – not dogma. It leverages quantified self-data to drive decisions, prioritizes mitochondrial health, proteostasis, and metabolic flexibility as core longevity pillars, and emphasizes cognitive resilience equally with physical performance. Safety and medical oversight are non-negotiable.

Prerequisites:

1. Comprehensive Baseline Testing (Week 0): Essential before starting.
   • Bloodwork: Full CBC, CMP, Lipid Panel, HbA1c, Fasting Insulin & Glucose, hs-CRP, Homocysteine, Vitamin D (25-OH), B12, Folate, Magnesium (RBC), Omega-3 Index, Estradiol/Testosterone (free & total), DHEA-S, IGF-1, ApoE genotype (optional but recommended).
   • Wearables Setup: Whoop (HRV, Recovery, Strain), Oura Ring (Sleep, Temp), Levels or Nutrisense CGM (Glucose), Apple Watch/Coros for VO2 Max & Activity. Calibrate & establish baselines for 1 week.
   • Cognitive Baseline: Cambridge Brain Sciences (CBS) or BrainHQ assessment.
   • Physical Assessment: DEXA Scan (Body Comp), 1RM tests (Squat, Bench, Deadlift - if experienced), VO2 Max test (lab or validated wearable estimate), flexibility test (sit & reach).
   • Medical Consultation: Discuss plan, baseline results, and supplement strategy with a functional/integrative medicine physician.

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The 3-Month Protocol: Phased & Data-Driven

Core Pillars: Mitochondrial Optimization | Metabolic Flexibility | Proteostasis & Autophagy | Cognitive Resilience | Stress Resilience

Phase 1: Foundation & Quantification (Weeks 1-4)

• Goal: Establish baselines, optimize foundational health, initiate mild hormesis, train data interpretation.
• Dietary Protocol:
  • Base: Cyclical Ketogenic Diet (CKD) Lite. 5 days/week strict keto (<20g net carbs), 2 days/week moderate carb refeed (100-150g net carbs - focus on sweet potato, squash, berries). Carb refeeds on higher training days (e.g., Sat/Sun).
  • Fasting: Time-Restricted Eating (TRE): 14:10 daily (e.g., 12 pm - 10 pm eating window). Gradually increase to 16:8 by Week 4. NO prolonged fasts yet.
  • Protein: 1.6-2.2g/kg lean mass daily, distributed evenly (30-40g/meal). Prioritize grass-fed/pasture-raised, wild-caught fish, eggs. Use CGM to identify personal protein tolerance (watch for glucose spikes >15-20mg/dL post-protein meal).
  • Fats: Emphasize MCT oil (C8), avocado oil, olive oil, macadamia nuts, avocado. Omega-3s: 2-3g EPA/DHA daily (from algae/fish oil).
  • Crucibles: No seed oils, no added sugar, no processed foods. Prioritize cruciferous veggies (broccoli sprouts daily - sulforaphane!), leafy greens, low-glycemic berries.
• Supplement Stack (Cycled - Start Low): All doses are starting points; adjust based on tolerance & biomarkers.
  • AM (With Fat): NMN (100mg), Alpha-Lipoic Acid (R-ALA) (300mg), Magnesium L-Threonate (144mg elemental Mg), Vitamin D3 (2000-5000 IU - dose based on baseline), K2-MK7 (200mcg), Omega-3 (1g EPA/DHA).
  • Pre-Workout (30 min prior): Citrulline Malate (6g), Creatine Monohydrate (5g), Caffeine (100mg - optional, cycle on/off).
  • PM (With Dinner): Apigenin (50mg), Glycine (3g), Taurine (1g), Low-Dose Lithium Orotate (2.5mg).
  • Weekly: Sulforaphane (from stabilized broccoli sprout extract - 30mg glucoraphanin equivalent) - Mon/Wed/Fri.
  • Cycling Note: Start all at 50% dose Week 1, 75% Week 2, 100% Week 3+. Lithium Orotate: 5 days on / 2 days off.
• Exercise Protocol:
  • Strength (3x/week): Full-body, low volume, high intent. Focus on form & neuromuscular connection. Example:
    • Goblet Squat: 3x5 @ RPE 7-8
    • Push-Ups (or Incline DB Press): 3x8-10 @ RPE 7-8
    • Single-Arm DB Row: 3x8-10/side @ RPE 7-8
    • Pallof Press: 3x10/side
    • Progress by adding reps, then weight.
  • HIIT (1x/week): Low Volume, High Intensity. Example: Bike Sprints: 4-6 x 30s MAX effort @ 95%+ max HR, 90s easy spin rest. Keep total work time < 5 mins.
  • Recovery (Daily): 10-15 min dynamic mobility (Global Motion), 5 min diaphragmatic breathing (4-7-8 pattern), 20 min Zone 2 cardio (walking, cycling) at 60-70% max HR (keep HR < 120-130 if 40+).
  • Tracking: Whoop Strain Score target: Avg 12-14. HRV (rMSSD) baseline tracking. Focus on recovery scores.
• Stress Resilience & Cognitive Training:
  • HRV Biofeedback (Daily): 10 min using Elite HRV or Whoop app. Target: Increase LF/HF ratio coherence. Goal: +5ms rMSSD from baseline by Week 4.
  • Neurofeedback Lite: Use Muse S headband for 10 min daily "Calm" session. Focus on sustaining low "wind" sounds (indicating focused attention).
  • Cognitive Training: 15 min/day BrainHQ/CBS focusing on processing speed & working memory.
  • Stress Inoculation: Daily 5-min Wim Hof Method breathing (3-4 rounds), 30-60s cold shower finish.
• Key Data Focus: Establish baselines for HRV, resting HR, sleep scores (Oura), glucose variability (CGM - target <15mg/dL SD), cognitive scores. Identify personal glucose triggers.

Phase 2: Intensification & Advanced Hormesis (Weeks 5-8)

• Goal: Introduce deeper metabolic stressors, optimize autophagy, refine stacks based on Phase 1 data, push cognitive limits.
• Dietary Protocol:
  • Base: Protein-Modulated Keto. Maintain CKD structure (5 keto/2 mod carb days). On keto days: Reduce protein to 1.2-1.4g/kg lean mass to further enhance autophagy (monitor muscle mass via DEXA trend). On carb days: Maintain 1.6-2.2g/kg.
  • Fasting: Upgrade TRE to 16:8 daily. Introduce ONE 24-hour fast per week (e.g., Dinner Day 1 -> Dinner Day 2). Optional: One Fasting Mimicking Diet (FMD - e.g., ProLon) cycle (Days 1-5) during Week 7 (requires physician approval).
  • CGM Focus: Actively use data to refine carb refeed timing/amounts and identify hidden triggers. Target <110mg/dL peak glucose, <1.5h return to baseline.
• Supplement Stack (Optimized & Cycled): Adjust doses based on Week 4 bloodwork & tolerance.
  • AM: NMN (150mg), Fisetin (100mg - Mon/Wed/Fri ONLY, cycle 2 days on/5 days off), Urolithin A (500mg - new, critical for mitophagy), R-ALA (300mg), Mg L-Threonate (144mg), D3/K2 (as before), Omega-3 (1g).
  • Pre-Workout: Citrulline (6g), Creatine (5g), Rhodiola Rosea (200mg - adaptogen for HIIT).
  • PM: Apigenin (50mg), Glycine (3g), Taurine (1g), Lithium Orotate (2.5mg - 5 on/2 off). Add: Spermidine (6mg - enhances autophagy, take with dinner).
  • Weekly: Sulforaphane (30mg glucoraphanin) - Mon/Thu.
  • Fasting Days: Add Berberine (500mg) only if CGM shows significant glucose spikes on protein/fat meals without carbs (use cautiously, monitor for GI issues).
• Exercise Protocol:
  • Strength (3x/week): Shift to Upper/Lower Split. Increase volume slightly. Introduce eccentric focus & tempo work. Example Lower:
    • Barbell Back Squat: 4x6 @ 30X0 tempo (RPE 8)
    • Romanian Deadlift: 3x8 @ 31X0 tempo (RPE 7)
    • Step-Ups: 3x10/leg
    • Seated Calf Raise: 4x15
  • HIIT (1x/week): Increased Complexity. Example: Assault Bike: (30s Sprint / 60s Moderate / 30s Sprint) x 4 sets, 2 min rest between sets. Total work: ~8 mins.
  • Recovery: Maintain Zone 2 (3x/week, 30-40 min). Add Foam Rolling (5 min) pre-Zone 2. Introduce Contrast Therapy (2 min hot / 1 min cold x 3 rounds) post-strength/HIIT.
  • Tracking: Strain Score target: Avg 14-16. Focus on recovery speed (HRV rebound within 24h post-HIIT). Track strength gains (aim for 2.5-5% increase in working weights).
• Stress Resilience & Cognitive Training:
  • HRV Biofeedback: Increase to 15 min. Introduce "stress challenge" (e.g., hold breath for 15s during session, then recover). Target: Sustain coherence under mild stress.
  • Neurofeedback: Shift to "Focus" sessions on Muse (15 min). Track "calm" vs. "focus" metrics.
  • Cognitive Training: Introduce dual-n-back training (20 min), add "brain fog" protocol: 200mg L-Theanine + 100mg Caffeine 20 min pre-training.
  • Stress Inoculation: Increase cold exposure to 2-3 min showers (or 10-15 min ice bath @ 50-55°F). Add 5 min daily "stress narrative" journaling.
• Key Data Focus: Analyze Phase 1 data. Did HRV improve? Glucose stability? Adjust stacks/diet accordingly. Did FMD (if done) show biomarker shifts? Track cognitive score trends.

Phase 3: Refinement & Long-Term Integration (Weeks 9-12)

• Goal: Personalize protocol based on data, optimize for sustainability, solidify habits, evaluate holistic impact.
• Dietary Protocol:
  • Base: Personalized Metabolic Flexibility Protocol. Based on CGM & biomarker data:
    • If glucose perfectly stable: Maintain Protein-Modulated CKD.
    • If slight instability: Increase carb refeed days to 3, reduce keto days to 4. Focus carbs around workouts.
    • If excellent metabolic health: Introduce 1-day weekly "Carb Load" (200-250g net carbs) for leptin reset & performance.
  • Fasting: Maintain 16:8 TRE. Rotate fasting styles: One 24h fast, one 36h fast (e.g., Fri dinner -> Sun breakfast), one FMD cycle (if tolerable & beneficial). Listen to body; skip if recovery poor.
  • Nutrient Timing: Refine protein/carb timing around strength sessions based on performance data.
• Supplement Stack (Personalized & Streamlined): Prune based on response & bloodwork (repeat key markers Week 10).
  • Core Stack (Keep): NMN (150mg), Urolithin A (500mg), Mg L-Threonate (144mg), Omega-3 (1g), D3/K2 (dosed to target blood level), Spermidine (6mg).
  • Conditional Additions (Based on Data):
    • High Inflammation (hs-CRP): Add Low-Dose Naltrexone (LDN - 1-4.5mg) via physician OR increase Fisetin cycling (e.g., 3 days on/4 off).
    • Poor Glucose Control: Add Berberine (500mg pre-carb meals) if needed.
    • Cognitive Plateau: Add Lion's Mane (1g) AM + 100mg Sunifiram (research chemical - use extreme caution, microdose).
    • Poor Sleep Quality: Increase Apigenin to 100mg, add 0.3mg Melatonin only if needed.
  • Cycling: Maintain NMN/Urolithin A 5 days on/2 days off. Spermidine daily. Discontinue anything showing no benefit or side effects.
• Exercise Protocol:
  • Strength (3x/week): Push/Pull/Legs (PPL). Focus on progressive overload & power development. Example Push:
    • Weighted Push-Ups: 4x6-8 (RPE 8+)
    • Overhead Press: 3x8 (RPE 7)
    • Weighted Dips: 3x10 (RPE 7)
    • Medicine Ball Slams: 3x8 (explosive power)
  • HIIT (1x/week): Sport-Specific or Novelty. Example: Hill Sprints: 6-8 x 20s max effort, walk down recovery. OR Rowing Sprints: 500m max effort x 4, 3 min rest.
  • Recovery: Maintain Zone 2 (3x/week, 30-45 min). PRIORITIZE SLEEP: Target 8+ hours (Oura sleep score >85). Incorporate yin yoga (20 min, 2x/week) for deep tissue release.
  • Tracking: Strain Score target: Avg 15-17 (allowing for higher peaks). Measure functional gains: VO2 Max estimate, strength 1RMs (retest Week 12), walking speed.
• Stress Resilience & Cognitive Training:
  • HRV Biofeedback: 15 min, focus on sustaining high coherence during daily tasks (e.g., while reading emails). Target: 70%+ coherence time.
  • Neurofeedback: Integrate into work flow - 10 min "Focus" session pre-deep work block.
  • Cognitive Training: Shift to applied challenges (complex puzzles, language learning, strategic games). Track real-world focus duration (Pomodoro technique).
  • Stress Resilience: Practice "stress reframing" during minor daily stressors. Maintain cold exposure. Introduce daily 10-min mindfulness meditation (non-guided).
• Key Data Focus: Final Comprehensive Testing (Week 12): Repeat ALL baseline tests (Bloodwork, DEXA, VO2 Max, CBS, Physical Assessments). Compare to Week 0 & Week 4. Analyze: What worked? What didn't? What's sustainable long-term? Calculate your Longevity Leverage Score (composite of key biomarkers: HbA1c, hs-CRP, IGF-1, HDL, Triglycerides, VO2 Max, HRV).

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Critical Success Factors & Advanced Tactics

1. Hyper-Personalization is Key: This is a template. Your data is your protocol. If NMN gives headaches, try NR. If keto crashes your mood, increase carbs. Your DEXA scan trumps generic protein targets.
2. Wearable Data Actionability:
   • Whoop/Oura: If "Recovery" < 30%, cancel high-strain activity. If HRV drops >10% from baseline, prioritize sleep & reduce stressors.
   • CGM: Use glucose spikes to identify personal triggers (e.g., specific nuts, dairy). Target <15mg/dL glucose variability (SD) – more important than single peaks.
   • HRV Trends: Correlate daily HRV with sleep quality, previous day's strain, and fasting state. This reveals your unique recovery needs.
3. Supplement Nuances:
   • NMN vs. NR: NMN generally preferred for bioavailability, but NR may be better tolerated by some. Sublingual NMN (100mg) can be used only on high-stress/cognitive demand days.
   • Fisetin: Critical senolytic. Must be taken with high-fat meal + Piperine (5mg) for absorption. Cycle aggressively (2 days on/5 off) to avoid pro-oxidant effects.
   • Urolithin A: Not produced by all gut microbiomes. Essential if baseline blood levels low (test via Timeline Nutraceuticals).
   • Cycling: Prevents receptor downregulation (e.g., NMN, Fisetin) and reduces potential long-term side effects. Never take everything daily forever.
4. Fasting Intelligence:
   • Protein Fasting: On keto days with reduced protein, autophagy is significantly enhanced without full calorie restriction. Monitor muscle mass closely (DEXA).
   • FMD Timing: Best done quarterly. Never do FMD back-to-back. Support with extra electrolytes & bone broth during refeed.
   • Listen to Your Body: Skip a fast if HRV is crashing, you're sick, or sleep is poor. Fasting is a tool, not a punishment.
5. Cognitive Performance Hacks:
   • "Brain Fog Protocol": 200mg L-Theanine + 100mg Caffeine 20 min pre-cognitive task. Cycle caffeine (2 days on/2 off).
   • Near-Infrared (NIR) Light Therapy: 10-15 min daily to forehead/neck (810nm wavelength) for mitochondrial boost in brain tissue.
   • Binaural Beats: Theta waves (4-7Hz) for deep focus sessions; Alpha waves (8-12Hz) for relaxed learning.
6. Stress Resilience Deep Dive:
   • HRV Coherence Training: Goal isn't just high HRV, but stable, coherent HRV patterns (smooth sine wave). This indicates parasympathetic dominance and resilience.
   • Neurofeedback Concepts: Understand "Beta" (stress/focus), "Alpha" (calm/ready), "Theta" (deep meditation/creativity). Train to shift states intentionally.
   • Cold Exposure Physiology: Focus on controlled hyperventilation during cold exposure to trigger the "mammalian dive reflex" for parasympathetic activation after the initial shock.

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Month 4 & Beyond: The Long Haul

1. The Annual Longevity Cycle:
   • Q1: Focus on Mitochondrial Health (Urolithin A, NAD+ boosters, Zone 2 emphasis).
   • Q2: Focus on Proteostasis/Autophagy (Fisetin, Spermidine, FMD cycles, protein modulation).
   • Q3: Focus on Vascular/Cognitive Health (Nitric Oxide boosters - Citrulline, Beetroot; advanced nootropics).
   • Q4: Focus on Stress Resilience & Repair (LDN if indicated, enhanced recovery protocols, deeper neurofeedback).
2. Quarterly:
   • Repeat key blood biomarkers (HbA1c, hs-CRP, D3, Lipids, IGF-1).
   • Repeat DEXA & VO2 Max assessment annually (or if major protocol shift).
   • Reassess cognitive baseline (CBS).
   • Prune & Optimize: Drop ineffective supplements, refine diet based on latest data, adjust exercise focus.
3. Lifestyle Integration: The goal is 80/20 sustainability. The core habits (TRE, Zone 2, strength training, stress management) become non-negotiable. Advanced tactics (FMD, specific senolytics) are used strategically based on data and goals.

Crucial Disclaimer: This plan leverages emerging science. Nootropics like Sunifiram are research chemicals with unknown long-term safety – use at your own risk with extreme caution. Always consult a qualified physician before starting any new supplement, fasting regimen, or intense exercise program, especially if you have pre-existing health conditions. Bloodwork is not optional; it's your compass. Biohacking is a marathon, not a sprint – prioritize safety and sustainability over extreme short-term gains.

This protocol provides the most advanced, data-driven framework currently available for the serious longevity biohacker. Success hinges on meticulous tracking, ruthless personalization, and the wisdom to adapt based on your unique biology. Now go optimize your decades.