90-Day Advanced Biohacking Longevity Protocol

Overview & Disclaimers

This is an experimental protocol for educational purposes. Consult healthcare providers before implementation. Monitor biomarkers continuously.

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MONTH 1: FOUNDATIONAL OPTIMIZATION

Week 1-2: Baseline Establishment

Dietary Foundation

Keto-Mediterranean Hybrid

• Macros: 70% fat, 25% protein, 5% carbs (30-50g net carbs/day)
• Foods: Wild-caught fatty fish, grass-fed meats, olive oil, MCT oil, leafy greens, avocados
• Meal Timing: 16:8 intermittent fasting (12pm-8pm window)

Supplement Stack Phase 1

Morning Protocol (7am)

• NMN: 250mg + Resveratrol 100mg (enhanced absorption)
• PQQ: 20mg
• Lion's Mane: 1000mg
• Ashwagandha: 300mg (KSM-66)

Afternoon Protocol (1pm)

• Creatine Monohydrate: 5g
• Magnesium Threonate: 400mg
• CoQ10 (Ubiquinol): 200mg

Evening Protocol (7pm)

• Melatonin: 0.5mg
• Glycine: 3g

Exercise Protocol

Monday/Wednesday/Friday - Strength Training

• Compound movements: Squats, deadlifts, presses
• Volume: 3x6-8 reps at 75-85% 1RM
• Focus: Progressive overload

Tuesday/Thursday - HIIT

• 5x3 minute intervals at 85-90% max HR
• 2-minute recovery between sets
• Total session: 25 minutes

Saturday/Sunday - Recovery

• Yoga flow 30 minutes
• Walking 30-45 minutes at conversational pace

Wearable Monitoring Setup

• Primary: Oura Ring (sleep, HRV, temperature)
• Secondary: Polar H10 chest strap for HRV precision
• Sleep tracking: Consistent bedtime 10pm, wake 6am
• HRV baseline: Establish 7-day average

Week 3-4: Optimization Phase

Advanced Fasting Protocol

Time-Restricted Eating Evolution

• Transition to 18:6 (12pm-6pm) window
• Add one 24-hour fast Sunday (water only after dinner Saturday)

Supplement Stack Enhancement

Morning additions (cycle every 3rd day):

• Berberine: 500mg (glucose optimization)
• EGCG: 400mg (green tea extract)

Afternoon refinements:

• Add Rhodiola Rosea: 200mg (adaptogen support)
• DHA: 1000mg (brain health)

Exercise Intensification

Strength: Increase to 4x sessions weekly HIIT: Add blood flow restriction (BFR) training once weekly Recovery: Sauna sessions 2x weekly, 20 minutes at 180°F

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MONTH 2: PERFORMANCE ACCELERATION

Week 5-6: Metabolic Flexibility

Cyclical Ketogenic Approach

• Monday-Wednesday-Friday: Strict keto (under 20g carbs)
• Tuesday-Thursday: Carb backloading (sweet potatoes, berries post-workout)
• Weekend: Moderate keto with targeted carbs around exercise

Advanced Supplement Cycling

Days 1-10 of each cycle: Morning:

• NMN: 300mg
• NAC: 600mg (glutathione precursor)
• Bacopa: 300mg (cognitive enhancement)

Afternoon:

• Phosphatidylserine: 300mg (stress response)
• L-Theanine: 200mg + Caffeine: 100mg (timing: 1 hour before afternoon workout)

Days 11-20:

• Reduce NMN to 250mg
• Add Sulforaphane: 15mg (Nrf2 activation)
• Curcumin: 500mg with piperine

Performance Metrics Tracking

• VO2 Max: Monthly testing via wearable algorithms
• Power Output: Track watts/kg during HIIT
• Reaction Time: Daily 5-minute cognitive tests
• Body Composition: DEXA scan at month end

Week 7-8: Peak Adaptation

Fasting Protocol Advancement

5:2 Modified Protocol

• Monday/Wednesday/Friday: Regular schedule
• Tuesday/Thursday: 16-hour fasts
• Saturday: 24-hour fast
• Sunday: Moderate feeding window (10am-6pm)

Exercise Periodization

Week 7: Volume emphasis (higher reps, lighter weights) Week 8: Intensity focus (lower reps, heavier weights)

New Addition - Cold Exposure:

• Ice baths: 3x weekly, 3 minutes at 50-55°F
• Contrast showers: 30 seconds hot/cold x 3 cycles

Cognitive Enhancement Stack

Morning (on training days only):

• Modafinil alternatives: L-Tyrosine 500mg + Rhodiola 200mg
• Timing: 30 minutes pre-workout

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MONTH 3: INTEGRATION & OPTIMIZATION

Week 9-10: Precision Tuning

Personalized Nutrition Based on Month 1-2 Data

• Adjust carb timing based on insulin sensitivity patterns
• Optimize omega-3:omega-6 ratio through food choices
• Caloric intake fine-tuning based on body composition changes

Advanced Supplementation Strategy

Metformin Alternative Protocol (consult physician):

• Berberine: 500mg TID with meals
• α-Lipoic Acid: 600mg daily (morning)

Longevity Compounds:

• Rapamycin mimetics (resveratrol + pterostilbene combination)
• Urolithin A: 500mg daily (mitophagy support)

Exercise Optimization

Performance Testing Week:

• 1RM testing for major lifts
• VO2 max re-assessment
• Power endurance evaluation

New Modalities:

• Vibrating platform training: 10 minutes daily
• Blood flow restriction: 2x weekly during low-intensity cardio

Week 11-12: Maintenance & Sustainability

Reduced Fasting Schedule

• Maintain 16:8 as base
• One 24-hour fast weekly
• Focus on circadian rhythm optimization

Refined Supplement Protocol

Maintenance Stack:

• NMN: 250mg daily (reduce from peak)
• Core longevity compounds: Metformin alternative, NAC, PQQ
• Cognitive support: Maintain Lion's Mane, add Noopept 10mg alternate days

Lifestyle Integration

Stress Inoculation Training:

• Daily 10-minute HRV biofeedback using HeartMath or similar
• Weekly cold exposure maintenance (2x week)
• Meditation tracking with EEG headband (if available)

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DAILY TRACKING PROTOCOL

Morning Metrics (Upon Waking)

• Weight and body fat percentage
• Resting heart rate and HRV
• Subjective energy level (1-10 scale)
• Sleep quality score

Throughout Day

• Continuous glucose monitor readings (if available)
• Activity calories and steps
• Hydration levels
• Mood and cognitive function

Evening Review

• Sleep efficiency and deep sleep % (from Oura)
• Next-day planning and stress assessment
• Supplementation compliance check

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WEEKLY ASSESSMENTS

Biomarker Panel (Monthly)

• Complete metabolic panel
• Lipid profile
• Inflammatory markers (CRP, IL-6)
• Hormone levels (testosterone, cortisol, DHEA)
• Vitamin D, B12, folate
• Omega-3 index
• HbA1c

Performance Tests (Bi-weekly)

• Grip strength measurement
• Vertical jump height
• Reaction time tests
• Memory recall exercises

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SAFETY PROTOCOLS

Warning Signs (Discontinue Program)

• Persistent fatigue despite adequate sleep
• Elevated resting heart rate >5 consecutive days
• Significant mood disturbances
• Gastrointestinal issues lasting >3 days

Medical Monitoring

• Physician consultation before starting
• Emergency contact readily available
• Regular check-ins with healthcare provider
• Immediate cessation if adverse reactions occur

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SUCCESS METRICS (90-Day Targets)

Physical Markers

• Body fat reduction: 2-4%
• Strength increases: 10-15% in major lifts
• VO2 max improvement: 5-8%
• Fasting glucose: <90 mg/dL

Cognitive Indicators

• Processing speed improvement: 10-15%
• Working memory enhancement: Measurable gains
• Mood stability: Consistent positive scores

Physiological Measures

• Morning HRV increase: >70 ms average
• Deep sleep improvement: >1.5 hours nightly
• Inflammation markers decrease: CRP <1.0 mg/L

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Note: This protocol represents the cutting edge of biohacking but carries inherent risks. Individual responses vary significantly. Always prioritize safety over optimization and maintain regular medical supervision throughout the program.