4 models have responded to the "Advanced Longevity Plan (Biohacker)" challenge. Compare their approaches side-by-side on RIVAL. This response is part of RIVAL's open dataset of 5,600+ AI model responses.
Advanced Longevity Plan (Biohacker)
Qwen3 30B A3B Instruct 2507's response to the 'Advanced Longevity Plan (Biohacker)' challenge.
?Prompt
Develop a comprehensive, cutting-edge 3-month longevity plan for a biohacker aiming to optimize longevity, physical and cognitive performance. Incorporate advanced strategies like specific supplement stacks (with dosages and cycling), detailed dietary protocols (e.g., ketogenic variations, fasting regimens), advanced wearable tracking, personalized exercise routines (including strength, HIIT, and recovery), stress resilience techniques (e.g., HRV training, neurofeedback concepts), among other things. The plan should be highly detailed and actionable.
Response
3-Month Cutting-Edge Longevity & Performance Optimization Plan for the Biohacker
Designed for Peak Biological Age Reversal, Cognitive Excellence, Physical Resilience, and Stress Mastery
🎯 OVERVIEW: THE 3-MONTH LONGEVITY TRIUMVIRATE
This plan integrates epigenetic modulation, mitochondrial rejuvenation, neuroplasticity enhancement, autophagy induction, and systemic stress resilience via a synergistic approach across five pillars:
- Nutritional & Metabolic Engineering
- Exercise & Movement Optimization
- Supplement & Nootropic Stacking (Cycling & Dosing)
- Advanced Wearables & Biofeedback
- Stress Resilience & Recovery (HRV, Neurofeedback, Sleep)
Target: Reverse biological age by 1–2 years, enhance cognitive performance (IQ equivalent +10–15), increase VO₂ max by 10%, improve HRV by 25%, reduce inflammatory biomarkers (hsCRP, IL-6), and optimize insulin sensitivity.
🔬 PHASE 1: FOUNDATION & BIOMARKER ASSESSMENT (Weeks 1–4)
✅ Baseline Testing (Pre-Plan)
- Blood Panel: CBC, CMP, lipid panel, hsCRP, HbA1c, Vitamin D, B12, Folate, Iron, TSH, Free T3/T4, testosterone (men), estradiol (women), IGF-1, cortisol (AM), insulin, leptin, adiponectin
- Advanced Biomarkers: NAD+ levels (plasma), telomere length (qPCR), methylation age (Horvath clock), klotho protein
- Stool & Microbiome: Viome or uBiome (dysbiosis screening)
- Genomics: 23andMe + Promethease (for APOE, COMT, MTHFR, etc.)
Note: Use baseline data to personalize dosing and track progress.
🥗 Dietary Protocol – Metabolic Reset & Autophagy Priming (Phase 1: Week 1–4)
Primary Diet: Time-Restricted Ketogenic Adaptation (TR-KA)
- Macronutrient Breakdown:
- Fat: 75%
- Protein: 18%
- Carbs: 7% (≤30g net carbs/day)
- Daily Food Template:
- Breakfast (10:00 AM): 2 eggs + 1 tbsp MCT oil + 1 tbsp collagen peptides + ½ avocado + 1/4 cup walnuts
- Lunch (2:00 PM): 6 oz wild salmon + 2 cups spinach + 1 tbsp olive oil + 1/2 cup roasted zucchini
- Dinner (6:00 PM): 6 oz grass-fed beef + 1 cup roasted cauliflower mash + 1 tbsp butter
- Snack (9:00 PM): 1 tbsp coconut oil + 500mg L-Tryptophan (for sleep)
Fasting Regimen:
- 16:8 Fasting (Day 1–14)
- 20:4 Fasting (Day 15–28) → Extend to 24-hour fasts 1x/week (Saturday)
- Optional: 36-hour fasts (once every 2 weeks) on Day 14 & Day 28 if tolerated (monitor ketones: >1.5 mmol/L)
Ketogenic Adaptation Protocol:
- MCT Oil: 1 tbsp (10g) 3x/day (AM, midday, pre-workout)
- Electrolytes: 500mg Na, 400mg K, 150mg Mg daily (use magnesium glycinate + potassium citrate)
- Hydration: 3.5L water/day + 1 tsp Himalayan salt daily
✅ Goal: Achieve nutritional ketosis (blood ketones ≥1.0 mmol/L) by end of Week 2.
💪 PHASE 2: PERFORMANCE & RECOVERY EXPANSION (Weeks 5–8)
🏋️♂️ Exercise Protocol – Precision Hybrid Training
Weekly Schedule (6 Days/Week)
| Day | Workout Type | Duration | Details |
|---|---|---|---|
| Mon | Strength (Hypertrophy + Power) | 60 min | 4x8 sets @ 75% 1RM (Squat, Bench, Deadlift, Overhead Press). Use cluster sets (20s rest). |
| Tue | HIIT (Metabolic Burst) | 20 min | 10 rounds: 30s All-Out Cycling (or sprinting) + 90s recovery (25% HR max). |
| Wed | Recovery & Mobility | 45 min | Breathwork (box breathing), foam rolling, cold plunge (110s @ 50°F), yoga nidra |
| Thu | Strength (Endurance + Stability) | 60 min | 3x12 sets @ 65% 1RM (Kettlebell swings, farmer’s carries, Pallof press) |
| Fri | HIIT (Low-Impact) | 25 min | 8 rounds: 40s jump rope + 80s walk (use elliptical or rowing) |
| Sat | Fasting Long-Form Cardio | 60–90 min | 100% aerobic zone (HR ~75% max) – hiking, cycling, swimming |
| Sun | Complete Rest + Mindfulness | N/A | 15 min meditation, 30 min nature immersion |
Recovery Metrics:
- Post-workout cold plunge: 110 seconds at 50–55°F
- Post-HIIT HRV Recovery: Track with WHOOP/Oura – target HRV increase of ≥15% by 30 min post-workout
- Daily Mobility: 10 min daily (Dynamic stretching, fascial release)
🧪 Supplement Stack – Phased & Cycling (Phase 2: Weeks 5–8)
| Supplement | Dose | Timing | Notes |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 500 mg | AM, pre-breakfast | NAD+ booster (use sublingual for better absorption) |
| Pterostilbene (100 mg) | 100 mg | AM, with breakfast | SIRT1 activator, complements NMN |
| Fisetin (150 mg) | 150 mg | PM, 2h before sleep | Senolytic (cleans senescent cells) |
| Alpha-Ketoglutarate (AKG) | 1000 mg | AM + PM | Mitochondrial support, epigenetic modulation |
| Lithium Orotate (1.5 mg) | 1.5 mg | AM | Neuroprotective, mood stabilizer, enhances BDNF |
| D-Ribose (10 g) | 10 g | Post-HIIT, post-workout | Replenishes ATP, reduces fatigue |
| Omega-3 (EPA/DHA 4:1) | 3g | AM + PM | Anti-inflammatory, brain health |
| Curcumin Phytosome (95%) | 1g | PM | Neuroprotective, anti-inflammatory |
🔁 Cycle: Fisetin & NMN: 5 days on, 2 days off (to prevent receptor downregulation).
🔁 Pterostilbene: 5 days on, 2 days off.
📊 Advanced Wearables & Biofeedback (Real-Time Optimization)
| Device | Use Case | Protocol |
|---|---|---|
| WHOOP Strap 4.0 | HRV, Recovery Score, Sleep, Training Load | Daily HRV tracking. Target ≥40 ms (baseline). Use "Recovery" score to adjust training load. |
| Oura Ring Gen3 | Sleep quality, body temp, readiness | Target: 20–25 min REM, 10–15 min deep sleep, 36–38°C core temp rise at night |
| Kinesis Pro (Optional) | Real-time movement biomechanics | Use during strength training for form optimization |
| NeuroSync (Neurofeedback Headband) | Alpha/Theta coherence training | 10 min/day (AM & PM) – target 8–10 Hz coherence (focus & calm) |
| GlycoMark (Optional) | Post-prandial glucose spikes | Use 1–2x/week for carb tolerance testing |
Daily Routine:
- AM: HRV + readiness (WHOOP/Oura) → adjust workout intensity
- PM: Neurofeedback session (10 min) + breathwork (5 min box breathing: 4-4-4-4)
- Night: Sleep tracking → aim for <10 min wake time, >92% sleep efficiency
🧠 PHASE 3: NEUROPLASTICITY & SYSTEMIC RESILIENCE (Weeks 9–12)
🧬 Advanced Longevity & Cognitive Enhancement Stack
Cognitive Optimization (Nootropic Stack – Cycling)
| Supplement | Dose | Timing | Notes |
|---|---|---|---|
| Lion’s Mane (1000 mg) | 1000 mg | AM | Nerve growth factor (NGF) booster |
| Piracetam (1200 mg) | 1200 mg | AM | Cognitive enhancer (with choline) |
| Choline Alpha-GPC (600 mg) | 600 mg | AM | Synergizes with piracetam, supports acetylcholine |
| Rhodiola Rosea (300 mg) | 300 mg | AM | Adaptogen, enhances mental stamina |
| PQQ (20 mg) | 20 mg | AM | Mitochondrial biogenesis |
| Citicoline (500 mg) | 500 mg | PM | Supports phosphatidylcholine, brain energy |
| N-Acetyl-L-Carnosine (1000 mg) | 1000 mg | PM | Antioxidant for brain & eye health |
🔁 Cycle: Piracetam/Alpha-GPC: 10 days on, 3 days off (to prevent tolerance).
🔁 Rhodiola: 6 days on, 1 day off.
Epigenetic & Anti-Aging Protocol
- NAD+ IV Therapy (Optional, 2x total) – at clinic: 1000 mg NAD+ infusion (enhances mitochondrial function, epigenetic reset)
- Spermidine (20 mg) – daily AM – induces autophagy (from wheat germ or supplement)
- Resveratrol (500 mg) – AM with food – activates SIRT1 (use trans-resveratrol, 50% bioavailability)
📌 Target: Increase telomere length (via qPCR) by ≥1.5% by end of month 3.
🔥 Advanced Fasting & Metabolic Flexibility (Weeks 9–12)
- 24-hour fasts: 2x/week (Sat + Wed)
- 5-day Fasting Mimicking Diet (FMD) – One cycle (Day 9–13)
- Daily Calories: 750 kcal
- Protein: 15%
- Fat: 50% (MCT + omega-3)
- Carbs: 35% (mostly fiber)
- FMD Kit: Use ProLon or custom recipe (avocado, nuts, broth, kale, berries, olive oil)
- Goal: Induce stem cell regeneration, reduce IGF-1 by 30%, activate autophagy.
✅ Post-FMD: 3 days of low-carb, high-fat diet before returning to TR-KA.
🧘♂️ Stress Resilience & Neurofeedback Mastery
Daily Stress Protocol:
-
AM (6:30–7:00 AM):
- 5 min breathwork (box breathing: 4-4-4-4)
- 5 min mindfulness (Open Monitoring)
- 5 min cold exposure (face immersion or 30s plunge)
-
PM (8:00–8:30 PM):
- 10 min NeuroSync neurofeedback (train alpha-theta coherence)
- 10 min journaling (gratitude + emotional release)
- 15 min nature walk (forest bathing)
HRV-Based Training (Daily):
- Use WHOOP or Elite HRV App to:
- Train above HRV baseline: If HRV is 40 ms → train at 1.5–2% above to build resilience.
- "HRV Variability Training" (10–15 min daily): Focus on breathing with 6s inhale, 6s exhale, maintaining HRV stability.
📈 TRACKING & OPTIMIZATION (Monthly Review)
| Metric | Baseline | Target (Month 3) | Tool |
|---|---|---|---|
| HRV (avg) | 35 ms | ≥45 ms | WHOOP/Oura |
| Blood Ketones | <0.5 mmol/L | ≥1.5 mmol/L | Precision Xtra |
| Fasting Glucose | 90 mg/dL | ≤85 mg/dL | Glucometer |
| hsCRP | 2.0 mg/L | <0.8 mg/L | Lab |
| Telomere Length | X | +1.5% | qPCR |
| Cognitive Performance | Baseline | +10 IQ equivalent (via Cogstate) | Cogstate / Cambridge Brain Sciences |
| VO₂ Max | X | +10% | Garmin/Whoop |
| NAD+ Levels | X | +50% | Plasma test |
Monthly Reset (Every 4 weeks):
- Retest key biomarkers (blood, urine, saliva)
- Adjust supplement stack based on HRV, fatigue, and biomarkers
- Reassess fasting tolerance & metabolic flexibility
🧊 RECOVERY & INTEGRATION (Post-Plan)
- Post-Plan Transition (Month 4+):
- Shift to cyclical ketogenic diet (2–3 days/week)
- Maintain 16:8 fasting
- Continue HRV training + neurofeedback 3x/week
- Use senolytics (fisetin) 1x/month
- Annual FMD cycles (2x/year)
✅ KEY PRINCIPLES OF THIS PLAN
- Personalization Over Prescription – All dosing based on biomarkers and biometrics.
- Cycling Prevents Tolerance & Receptor Desensitization.
- Synergy Over Isolation – Supplements, diet, and wearables work in concert.
- Data-Driven Iteration – Weekly biofeedback enables real-time adjustments.
- Stress as a Tool – Controlled stress (fasting, cold, HIIT) triggers adaptive hormesis.
🧾 SUPPLEMENT CATALOG (All Sources Recommended)
| Supplement | Brand/Source |
|---|---|
| NMN | Life Extension, ProHealth, Elysium (Trans-Optima) |
| Fisetin | Life Extension, NOW Foods (standardized 95%) |
| Pterostilbene | Thorne, Pure Encapsulations |
| Alpha-Ketoglutarate | Thorne, Kavinace |
| Lithium Orotate | Pure Encapsulations |
| PQQ | Thorne, Jarrow |
| Rhodiola Rosea | NOW Foods, Gaia Herbs |
| Lion’s Mane | Host Defense, MycoVita |
| Alpha-GPC | Thorne, PrimaVie |
| Resveratrol | Jarrow Formulas (trans-resveratrol) |
| Spermidine | Life Extension, ProHealth |
| MCT Oil | Bulletproof, NOW Foods |
🏁 FINAL OUTCOME GOALS (After 12 Weeks)
- Biological Age: ↓ 1–2 years (via Horvath clock)
- Cognitive IQ Equivalent: ↑ 10–15 points
- VO₂ Max: ↑ 10%
- HRV: ↑ 25% (baseline)
- Inflammation: hsCRP ↓ 60%, IL-6 ↓ 50%
- Autophagy: Markers (LC3-II, p62) normalized
- Mitochondrial Biogenesis: ↑ 30% (via PGC-1α activation)
- Sleep Quality: ≥92% efficiency, <10 min wake time
- Mood & Resilience: 30% higher stress tolerance (via HRV + neurofeedback)
✅ This plan is not for beginners.
Consult a functional medicine doctor before starting.
Use continuous glucose monitors (CGM) if insulin resistance is suspected.
Adjust for gender, age, and pre-existing conditions.
You are not just extending life—you are optimizing it.
This is longevity engineering at the frontier.
🚀 Now go forth and reverse time.
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About Qwen: Qwen3 30B A3B Instruct 2507
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- 2025-07-29
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