Advanced Longevity Plan (Biohacker)

The Chronos Protocol: A 3-Month Cutting-Edge Longevity & Performance Optimization Plan

Core Philosophy: Synergistic integration of mitochondrial optimization, autophagy enhancement, epigenetic regulation, and systemic resilience through precise, data-driven interventions. This plan prioritizes personalization, cycling to prevent adaptation, and measurable biomarkers over dogma.

Foundational Principles:

1. Data-Driven: Track everything (wearables, blood, subjective metrics).
2. Cycling & Periodization: Avoid chronic adaptation; induce hormesis strategically.
3. Personalization: Baseline biomarkers & genetics are essential starting points.
4. Synergy: Interventions work best in concert (e.g., fasting + specific supplements).
5. Non-Negotiables: Sleep quality, stress management, and foundational nutrition are paramount.

Phase 0: Pre-Protocol (Week -1) - The Baseline Blueprint

• Comprehensive Biomarker Panel: (Essential!)
  • Blood: CBC, CMP, Lipid Panel (incl. ApoB), HbA1c, Fasting Insulin, hs-CRP, Homocysteine, Vitamin D (25-OH), Omega-3 Index, Testosterone (Total/Free), Estradiol, IGF-1, TSH, Free T3/T4, Cortisol (AM/PM).
  • Optional but Recommended: Telomere Length (qPCR), Epigenetic Clock (e.g., DunedinPACE), Advanced Lipid Panel (LDL-P, sdLDL), ApoE Genotype, MTHFR status.
• Wearable Setup & Calibration:
  • Primary: WHOOP 4.0 or Oura Ring Gen 3 (HRV, Sleep Stages, RHR, Recovery Score).
  • Secondary: Continuous Glucose Monitor (CGM - e.g., Levels, Nutrisense) for 7-14 days baseline.
  • Activity: Garmin Fenix 7 or Apple Watch Ultra (GPS, VO2 max estimation, workout tracking).
• Dietary Log: 7-day detailed food & symptom log (MyFitnessPal/Cronometer).
• Subjective Baseline: Rate (1-10) Energy, Focus, Mood, Sleep Quality, Digestion, Recovery.

Phase 1: Foundation & Metabolic Priming (Weeks 1-4)

• Dietary Protocol:
  • Core: Time-Restricted Eating (TRE) - 16:8 window (e.g., 12 pm - 8 pm). Focus on whole, unprocessed foods.
  • Macronutrient Focus: Moderate Protein (1.6-2.0g/kg lean mass), High Healthy Fats (60-70% cal), Low-Moderate Net Carbs (<50g/day, primarily non-starchy veggies, low-glycemic berries). Prioritize omega-3s (fatty fish 3x/week).
  • Key Foods: Leafy greens, cruciferous veggies, avocados, olive oil, nuts/seeds (walnuts, almonds), berries, pasture-raised eggs/meat, fatty fish (salmon, mackerel, sardines).
  • Hydration: 3-4L water/day + electrolytes (LMNT or DIY: 1/2 tsp salt, 1/4 tsp potassium chloride, 1/8 tsp magnesium glycinate in 1L water).
  • Avoid: Added sugars, refined grains, industrial seed oils, excessive alcohol.
• Supplement Stack (Cycling Starts Week 3):
  • Core Daily (AM with Fat):
    • Vitamin D3 + K2 (MK-7): D3 dose based on baseline (e.g., 5000 IU if <40 ng/mL, 2000 IU if >40 ng/mL) + 200 mcg K2.
    • Magnesium Glycinate/Bisglycinate: 300-400 mg elemental Mg.
    • Omega-3 (EPA/DHA): 1-2g combined EPA/DHA (from high-quality fish oil/algae oil).
    • New Addition: Urolithin A (Mitopure): 500 mg (enhances mitophagy).
  • Core Daily (PM):
    • Glycine: 3g (supports sleep, collagen synthesis, glutathione).
    • Apigenin (from Chamomile extract or pure): 50 mg (GABA modulation, sleep support).
  • Cycling Stack (Weeks 3-4 ONLY - 5 days on, 2 days off):
    • AM (Pre-Workout/Fasting): Nicotinamide Riboside (NR): 300 mg OR NMN: 500 mg (NAD+ precursor). Choose one based on cost/bioavailability preference.
    • PM: Fisetin: 500 mg (senolytic, taken with fat). Only on "on" days.
• Exercise Protocol:
  • Strength: 3x/week (Full Body Focus). Compound lifts (Squat, Deadlift, Bench, Rows, Overhead Press). 3-4 sets x 6-10 reps @ 75-85% 1RM. Focus on progressive overload. Post-workout: 20-30g high-quality protein + 5g Creatine Monohydrate.
  • HIIT: 1x/week. 4-6 rounds of 30s MAX EFFORT (sprints, bike, rower) + 90s rest. Perform in fasted state (AM) if possible.
  • Zone 2 Cardio: 2x/week. 45-60 mins at conversational pace (HR ~180-age). Builds mitochondrial density.
  • Mobility/Recovery: Daily 15-20 min (Yoga, dynamic stretching, foam rolling). Prioritize post-strength sessions.
• Stress Resilience & Recovery:
  • HRV Training: Daily 5-10 min coherent breathing (5.5s inhale, 5.5s exhale) using WHOOP/Oura app or Elite HRV. Target: Increase baseline HRV by 5-10% by Week 4.
  • Sleep Optimization: Strict sleep schedule (7-8.5 hrs), cool/dark room, no screens 1hr before bed. Target: >85% Sleep Efficiency, >1.5 hrs Deep Sleep (Oura/WHOOP).
  • Cold Exposure: 2-3x/week post-workout or AM. 2-3 mins @ 10-15°C (50-59°F). Boosts norepinephrine, reduces inflammation.
  • Mindfulness: 10 min daily meditation (Waking Up, Headspace).

Phase 2: Deep Dive & Autophagy Amplification (Weeks 5-8)

• Dietary Protocol:
  • Core: Continue TRE (16:8). Introduce 1x/week 24-hour Fast (e.g., Dinner Day 1 -> Dinner Day 2). Break fast with protein/fat meal.
  • Macronutrient Focus: Maintain Phase 1 ratios. Increase cruciferous veggies (sulforaphane source).
  • Key Addition: Cyclical Ketogenic Diet (CKD) Lite: 5 days keto (<50g net carbs), 2 days "carb-up" (100-150g net carbs, primarily post-workout on Sat/Sun). Carbs: Sweet potato, white rice, fruit. Maintain protein, reduce fat slightly on carb days.
• Supplement Stack (Enhanced Cycling & Timing):
  • Core Daily: Continue Phase 1 Core.
  • Cycling Stack (Weeks 5-8 - 4 days on, 3 days off):
    • AM (Fasted): NR/NMN: 300mg/500mg + Spermidine (Wheat Germ Extract): 10 mg (potent autophagy inducer). Take together.
    • PM (On "On" Days): Fisetin: 500mg + Quercetin (with Bromelain): 500mg (synergistic senolytic).
  • New Addition (Daily): Sulforaphane (Broccoli Sprout Extract): 30 mg (standardized for sulforaphane yield) - Take with myrosinase source (mustard seed powder or raw broccoli sprouts) or on empty stomach. Powerful Nrf2 activator.
• Exercise Protocol:
  • Strength: 3x/week (Upper/Lower Split). Increase intensity/volume slightly. Include eccentric focus (3s lowering phase) 1x/week per muscle group.
  • HIIT: 1x/week (as Phase 1) OR replace with VO2 Max Intervals: 4-5 x 4 mins @ 90-95% max HR, 4 mins rest. Perform fasted.
  • Zone 2 Cardio: 2-3x/week (45-75 mins). Consider fasted AM sessions.
  • Recovery Focus: Add PEMF Mat (e.g., BEMER) 15 mins post-strength or before bed 3x/week. Increase mobility to 25 mins daily.
• Stress Resilience & Recovery:
  • HRV Training: Increase to 10-15 min coherent breathing. Introduce HRV biofeedback apps (e.g., Elite HRV) for real-time stress modulation.
  • Sleep: Maintain strict protocol. Consider adding 200mg Magnesium L-Threonate before bed if deep sleep lags.
  • Cold Exposure: Increase frequency to 4-5x/week (2-4 mins). Add contrast therapy (cold 1 min / hot 2 min x 3-5 rounds) 1-2x/week post-workout.
  • Neurofeedback Concept: Begin binaural beats (Theta waves 4-8Hz) for 20 mins pre-sleep or during meditation (use Brain.fm or similar). Goal: Enhance deep sleep onset & relaxation.

Phase 3: Peak Performance & Resilience Integration (Weeks 9-12)

• Dietary Protocol:
  • Core: TRE (16:8) remains. Introduce 1x/week 36-hour Fast (e.g., Dinner Day 1 -> Breakfast Day 3). Break fast gently (bone broth -> protein/fat meal).
  • Macronutrient Focus: Refine based on CGM data & energy levels. Emphasize polyphenol diversity (berries, dark cocoa, green tea, olives, herbs/spices).
  • CKD Refinement: Adjust carb-up days based on performance/recovery. Consider targeted carb timing ONLY around intense workouts.
• Supplement Stack (Peak & Taper):
  • Core Daily: Continue Phase 1 Core + Sulforaphane.
  • Cycling Stack (Weeks 9-10 ONLY - 3 days on, 4 days off):
    • AM (Fasted): NR/NMN: 300mg/500mg + Spermidine: 10mg.
    • PM (On "On" Days): Fisetin: 500mg + Quercetin: 500mg.
  • Weeks 11-12: Taper Cycling Stack. Return to Core Daily + Sulforaphane only. Allow system to reset.
  • New Addition (Weeks 9-12, Daily): Alpha-GPC: 300 mg AM (cognitive support, acetylcholine precursor). Discontinue if headaches occur.
• Exercise Protocol:
  • Strength: 3x/week (Push/Pull/Legs). Peak intensity/volume. Focus on velocity-based training (e.g., GymAware) if possible.
  • HIIT/VO2 Max: 1x/week (alternate weekly between protocols).
  • Zone 2 Cardio: 2x/week (maintain duration). Add 1x/week "Long Slow Distance" (90+ mins) for mitochondrial biogenesis.
  • Recovery: PEMF 4-5x/week. Prioritize sleep hygiene above all. Consider adding red light therapy (660nm/850nm) 10-15 mins post-workout for muscle recovery.
• Stress Resilience & Recovery:
  • HRV Training: Maintain 10-15 min daily. Use HRV as primary daily readiness metric (WHOOP Recovery Score/Oura Readiness).
  • Sleep: Non-negotiable. Target: >90% Sleep Efficiency, >2 hrs Deep Sleep.
  • Advanced Cold: 5-6x/week (3-5 mins). Consider adding sauna (15-20 mins @ 80-90°C) 2-3x/week on non-cold days for heat shock proteins (contrast with cold if desired).
  • Neurofeedback: Continue binaural beats. Explore basic consumer neurofeedback devices (e.g., Muse S headband) for focused attention training 10 mins/day.

Critical Tracking & Adjustment Protocol:

1. Daily: WHOOP/Oura Recovery/Sleep Score, Subjective Energy/Focus/Mood (1-10), Workout Log (RPE, reps, sets, notes).
2. Weekly: CGM trends (if continuing), Body Weight/Composition (DEXA scan at start/end preferred, or consistent caliper/BIA), HRV 7-day average.
3. Bi-Weekly: Review all data. Adjust:
   • Low HRV/Poor Sleep: Reduce exercise intensity/volume, prioritize recovery, check stress load.
   • High Glucose Spikes: Adjust carb sources/timing, increase fiber/fat with meals.
   • Plateaued Strength: Deload week (50% volume/intensity) or adjust program.
   • Digestive Issues: Re-evaluate fat sources, fiber intake, potential sensitivities.
4. End of Month 3: Repeat Comprehensive Biomarker Panel (same as Phase 0). Compare to baseline. This is the ultimate measure of success.

Safety & Contraindications:

• Consult your physician before starting, especially if you have underlying health conditions (diabetes, kidney disease, eating disorder history, cardiovascular issues, are pregnant/nursing, or take medications (e.g., blood thinners, diabetes meds)).
• Listen to your body: This is intense. If you experience persistent fatigue, insomnia, amenorrhea, or extreme hunger, scale back immediately. Fasting is not for everyone.
• Hydration & Electrolytes: Crucial, especially during fasting and exercise. Don't neglect.
• Supplement Quality: Use reputable 3rd-party tested brands (NSF, USP, Informed-Choice). Start low doses.
• Not Medical Advice: This is an advanced biohacking protocol for generally healthy individuals seeking optimization.

Post-Protocol (Beyond 3 Months):

• Analyze Biomarker Results: Identify key wins and areas needing continued focus.
• Personalize Long-Term: Integrate the most effective, sustainable elements into your lifelong routine. Example: Maintain TRE 5-6 days/week, 1x monthly 24-36h fast, core supplements, strength training 3x/week, Zone 2 2x/week, daily HRV breathing.
• Cycle Aggressively: Avoid chronic use of potent compounds (NR/NMN, Fisetin, Spermidine). Use them in targeted 4-8 week blocks 2-4x per year based on biomarkers and goals.
• Continue Tracking: Maintain wearable use and annual comprehensive biomarker panels.

The Chronos Protocol is a launchpad, not a destination. True longevity hacking is a lifelong, adaptive journey guided by your unique biology and data. Execute with precision, listen to your body, and prioritize resilience above all else.