Advanced Longevity Plan (Biohacker)

##The Precision Longevity Blueprint: 3-Month Biohacking Plan for Peak Longevity, Physical & Cognitive Performance
Science-Backed, Data-Driven, and Actionable — But Consult Your Physician First

Critical Disclaimer: This plan integrates emerging science but is NOT medical advice. Longevity biohacking involves significant risks (e.g., supplement interactions, overtraining, metabolic stress). You MUST consult a physician and registered dietitian specializing in longevity before starting. This plan assumes you are healthy, under medical supervision, and have baseline blood work (see Section 3). Never self-prescribe senolytics or high-dose supplements without professional oversight.

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Why This Plan Works: The Science Core

• Evidence-Based Foundations: Built on peer-reviewed studies from Nature Aging, Cell Metabolism, and The Lancet on NAD+ biology, senolytics, metabolic flexibility, and neuroplasticity.
• Personalization: No "one-size-fits-all" — requires continuous data tracking to adapt.
• Synergistic Systems: Targets all pillars of longevity: cellular repair (NAD+, senolytics), metabolic health (keto, fasting), neuromodulation (HRV, neurofeedback), and physical resilience (strength, HIIT, recovery).
• Data-Driven: Wearables and blood biomarkers guide adjustments — not guesswork.

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Section 1: Pre-Plan Assessment (Week 0)

Complete BEFORE Day 1 — non-negotiable for safety and personalization.

Assessment Type	What to Do	Why It Matters
Comprehensive Blood Work	Order a "Longevity Panel" from a clinic like InsideTracker or Rupa Health: HbA1c, fasting insulin, CRP, lipid panel (LDL/HDL/triglycerides), testosterone (total/free), cortisol (AM/PM), vitamin D, B12, magnesium RBC, NAD+ levels (if available), and advanced markers like IGF-1, DHEA-S, and homocysteine.	Baseline for tracking progress. High fasting insulin (>5 μU/mL) or CRP (>1 mg/L) indicates inflammation needing immediate intervention.
Body Composition Scan	Get a DEXA scan (for visceral fat %, lean mass) and VO₂ max test (e.g., via Garmin/Whoop or lab test).	VO₂ max is a top predictor of longevity; visceral fat >10% accelerates aging.
Wearable Setup	Install and calibrate: Oura Ring 3 (sleep/HRV), Whoop 4.0 (recovery strain), Garmin Fenix 7 (exercise/HR tracking), and Continuous Glucose Monitor (CGM) like Dexcom G7.	CGM confirms metabolic health; Oura/Whoop provide real-time data for daily adjustments.
Neurocognitive Baseline	Take cognitive tests: Cambridge Brain Sciences (free) or Quantified Mind. Measure reaction time, working memory, and attention.	Cognitive decline often precedes physical decline. Baseline identifies areas for neurohacking.
Medical Clearance	Discuss all supplements (especially NR/NMN, berberine, fisetin) with your doctor. Rule out contraindications (e.g., berberine with diabetes meds, NMN with cancer history).	Prevents dangerous interactions (e.g., berberine + metformin = hypoglycemia risk).

✅ Action Step: Complete all assessments within 7 days. If any biomarker is abnormal (e.g., CRP >3 mg/L), pause and consult your doctor before proceeding.

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Section 2: Key Principles for the 3-Month Plan

1. Personalization is Non-Negotiable: Adjust every protocol based on wearable data and blood work. If your HRV is low, reduce intensity. If glucose spikes >140 mg/dL post-meal, tweak macros.
2. Progressive Overload: Start conservatively, then scale weekly based on recovery metrics (e.g., if sleep score >85% for 3 days, increase HIIT volume).
3. Cycling is Essential: No supplement is taken indefinitely. Senolytics (fisetin) are quarterly; NAD+ boosters cycle to avoid tolerance; fasting windows adjust to metabolic adaptation.
4. Recovery > Training: 40% of gains come from recovery. If Oura recovery score is <65%, skip workouts and prioritize sleep/cold exposure.
5. Data Over Dogma: If your CGM shows ketosis isn’t improving glucose control, switch to carb cycling. If HRV improves with 14:10 fasting vs. 16:8, adjust.

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Section 3: Month-by-Month Breakdown

Each month builds on the last. All protocols assume 7-9 hours of sleep (Oura sleep score >85), 8,000+ daily steps, and hydration (3L water + electrolytes).

MONTH 1: FOUNDATION

Goal: Stabilize metabolic health, build baseline fitness, and establish data habits.

• Dietary Protocol:

  • 16:8 Time-Restricted Eating (TRE): Eat between 12 PM–8 PM daily. Zero calories outside this window (water, black coffee, tea allowed).
  • Keto Adaptation: 70% fat, 20% protein, 10% carbs. Prioritize: avocado, olive oil, fatty fish (salmon), MCT oil, leafy greens, nuts. Avoid: grains, sugar, seed oils.
  • Daily Carb Limit: <50g net carbs. Include 10–15g carb refeed on day 7 (e.g., sweet potato 1/2 cup).
  • Sample Day:
    • 12 PM: Coffee + 10g MCT oil + 5g collagen peptides
    • 1 PM: Salmon (6oz) + roasted asparagus (1 cup) + 2 tbsp olive oil
    • 5 PM: Chicken thighs (6oz) + cauliflower rice (1.5 cups) + 1/4 avocado
    • 7 PM: Macadamia nuts (1 oz) + dark chocolate (85%+, 1 oz)

• Supplement Stack (Start Low, Go Slow):

  Supplement	Dosage	Timing	Cycling	Purpose
  Nicotinamide Riboside (NR)	250mg	AM with breakfast	Daily (no cycle)	Boost NAD+ for mitochondrial health
  Liposomal Glutathione	250mg	AM	Daily	Reduce oxidative stress
  Berberine	250mg	With meals (3x/day)	8 weeks on, 2 weeks off	Improve insulin sensitivity
  Vitamin D3 + K2	5,000 IU D3 + 100mcg K2	AM with fat	Daily	Support immune function/bone health
  Magnesium Glycinate	400mg	Before bed	Daily	Enhance sleep quality
  Omega-3 (EPA/DHA)	1g EPA + 500mg DHA	With dinner	Daily	Reduce inflammation
  Avoid NMN/NMN derivatives	—	—	—	Too early; wait for blood work

• Exercise Protocol:

  • Strength Training (3x/week): Focus on compound lifts with perfect form. No heavy weights — build neural efficiency.
    • Mon: Lower Body (Goblet Squats 3x8, Romanian Deadlifts 3x8, Leg Press 3x10)
    • Wed: Upper Body Push (Bench Press 3x8, Overhead Press 3x8, Triceps Dips 3x10)
    • Fri: Upper Body Pull (Pull-Ups 3xAMRAP, Bent-Over Rows 3x8, Face Pulls 3x12)
  • Low-Intensity Steady State (LISS) (2x/week): 45-min brisk walk (HR <120 bpm) or cycling.
  • HIIT (1x/week): 4 rounds of 30-sec sprint (bike or rower) + 90-sec rest.
  • Recovery (Daily): 10-min dynamic stretching pre-workout; 15-min foam rolling post-workout; 5-min box breathing (4-4-4-4) morning/evening.

• Stress Resilience:

  • HRV Biofeedback: Use Oura/Whoop daily. If HRV drops >10% from baseline, add 10-min guided meditation (e.g., HeartMath Inner Balance app).
  • Neurofeedback Lite: Use Muse S headband for 10-min sessions 3x/week to train alpha waves (focus/relaxation).
  • Cold Exposure: 2-min cold shower post-workout (start at 60°F, gradually lower).

• Wearable Tracking Focus:

  • Target: Sleep score >85%, resting heart rate (RHR) <60 bpm, HRV trending upward.
  • Adjust if: Glucose spikes >140 mg/dL after meals (reduce carbs), or recovery score <65% (add rest day).

MONTH 2: SCALING METABOLIC & PHYSICAL PERFORMANCE

Goal: Enhance metabolic flexibility, intensify strength, and optimize cellular repair.

• Dietary Protocol:

  • Cyclical Keto (CKD): 5 days keto (70% fat, 20% protein, 10% carbs) + 2 days carb refeed (40% carbs, 30% protein, 30% fat). Carb refeed days: Saturday/Sunday.
    • Carb Sources: Sweet potatoes, white rice, berries, honey (max 150g net carbs/day on refeed days).
  • Extended Fasting: 18:6 TRE (1 PM–7 PM eating window) on non-refeed days.
  • Sample Carb Refeed Day:
    • 1 PM: Oatmeal (1/2 cup dry) + berries + almond butter
    • 4 PM: Quinoa bowl (1 cup cooked) + grilled chicken + roasted veggies
    • 6 PM: Brown rice (1/2 cup) + salmon + steamed broccoli

• Supplement Stack (Add NMN & Adjust):

  Supplement	Dosage	Timing	Cycling	Purpose
  NMN	1,000mg	AM with breakfast	5 days on, 2 days off	Higher NAD+ boost than NR; cycle to prevent downregulation
  Fisetin	1,000mg	During carb refeed days (Sat/Sun)	Quarterly (only in Month 3)	Hold until Month 3
  Berberine	500mg	With meals (3x/day)	8 weeks on, 2 weeks off	Continue from Month 1
  Resveratrol + Quercetin	500mg + 500mg	With fat meal	Daily	Enhance NMN absorption and sirtuin activation
  Lion’s Mane	500mg	AM	Daily	Boost BDNF for cognitive performance
  Add Zinc + Copper	30mg Zinc + 2mg Copper	AM	Daily	Support immune function and enzyme activity

• Exercise Protocol:

  • Strength Training (4x/week): Progressive overload (increase weight 5% weekly).
    • Mon: Lower Body (Back Squats 4x6, Deadlifts 4x5, Leg Press 4x8)
    • Tue: Upper Body Push (Incline Press 4x6, Push Press 4x6, Dips 4x10)
    • Thu: Lower Body (Front Squats 4x6, Romanian Deadlifts 4x8, Calf Raises 4x15)
    • Fri: Upper Body Pull (Pull-Ups 4xAMRAP, Barbell Rows 4x6, Lat Pulldowns 4x10)
  • HIIT (2x/week): 5 rounds of 45-sec sprint + 75-sec rest. Add resistance (e.g., weighted sled pushes).
  • LISS (1x/week): 60-min hike or swim (HR <120 bpm).
  • Recovery: Daily 15-min red light therapy (660nm/850nm) for mitochondria; 3x/week sauna (15 min at 170°F) followed by cold plunge (2 min at 50°F).

• Stress Resilience:

  • HRV Training: Daily 10-min session in HeartMath Inner Balance targeting coherence (HRV >70 ms).
  • Neurofeedback: 15-min sessions 4x/week on Muse 2; focus on "deep calm" state during high-stress work periods.
  • Morning Routine: 5-min dry brushing + 2-min cold plunge (50°F) immediately after waking.

• Wearable Tracking Focus:

  • Target: RHR <55 bpm, HRV >80 ms, VO₂ max increase by 5%.
  • Adjust if: Glucose tolerance worsens (fix carb refeed timing); or sleep efficiency drops (<80%) — reduce caffeine after 12 PM.

MONTH 3: OPTIMIZATION & SENOLYTIC CYCLE

Goal: Maximize cellular cleanup, peak cognitive function, and longevity biomarkers.

• Dietary Protocol:

  • 20:4 TRE (1 PM–5 PM eating window) on non-refeed days.
  • Carb Refeed Frequency: 1 day/week (Saturday only — 200g net carbs max).
  • Fasting Mimicking Diet (FMD) Protocol: 5-day FMD (e.g., Prolon) at Week 9 (consult doctor first).
    • FMD Days: 750–1,100 kcal/day. Focus on plant-based fats/proteins (olive oil, nuts, legumes).
    • After FMD: Resume keto diet for 3 days before reintroducing carbs.

• Supplement Stack (Senolytic Cycle + Advanced):

  Supplement	Dosage	Timing	Cycling	Purpose
  NMN	1,000mg	AM	5 days on, 2 days off	Continue
  Fisetin	20mg/kg body weight	Day 1 & 2 ONLY (e.g., 1,400mg for 70kg person)	Quarterly only (start Week 9)	Senescent cell clearance
  Berberine	500mg	With meals (3x/day)	8 weeks on, 2 weeks off	Continue
  Resveratrol + Quercetin	500mg + 500mg	With NMN	Daily	Synergize with NMN/fisetin
  NAD+ Precursor Blend	NR 250mg + NMN 500mg	AM	Daily (non-cycling days)	Maintain NAD+ during fisetin cycle
  Curcumin + Black Pepper	500mg	With fat meal	Daily	Reduce inflammation from senolytic process

• Exercise Protocol (Peak Performance Phase):

  • Strength Training (4x/week): Maximal effort with 3–5 reps per set.
    • Mon: Lower Body (Back Squats 5x3, Deadlifts 5x3, Box Jumps 4x5)
    • Tue: Upper Body Push (Bench Press 5x3, Push Press 5x3, Plyo Push-Ups 4x8)
    • Thu: Lower Body (Front Squats 5x3, Deficit Deadlifts 5x3, Sprints 6x20m)
    • Fri: Upper Body Pull (Pull-Ups 5xAMRAP, Weighted Rows 5x3, Chin-Ups 4x10)
  • HIIT (1x/week): 8 rounds of 20-sec all-out sprint + 40-sec rest (e.g., bike sprints).
  • LISS (1x/week): 90-min trail run or swim (HR <130 bpm).
  • Recovery: Daily 20-min red light therapy; sauna/cold plunge 4x/week (sauna 20 min → cold plunge 3 min); 30-min float tank session weekly.

• Stress Resilience:

  • HRV Optimization: Daily 15-min HeartMath session targeting >90 ms HRV.
  • Neurofeedback: 20-min sessions 5x/week on Muse 2; focus on "theta wave" for deep meditation.
  • Breathwork for Stress: Wim Hof Method (30 breaths → breath hold 1 min) 3x/week.

• Wearable Tracking Focus:

  • Target: Blood biomarkers showing improvement (e.g., HbA1c <5.4%, CRP <0.5 mg/L), VO₂ max >40 mL/kg/min.
  • Adjust if: Fisetin cycle causes fatigue — extend recovery days; or HRV crashes — reduce HIIT intensity.

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Section 4: Daily Protocol Template

Adapt this to your Month 1/2/3 phase. Example for Month 2 (non-refeed day):

Time	Action	Wearable/Tracking Notes
5:30 AM	Wake up → 2-min cold plunge (50°F) → dry brushing	Oura: Sleep score check; if <85, add 30-min nap
6:00 AM	NMN (1,000mg) + Resveratrol/Quercetin + coffee (no sugar)	CGM: Ensure glucose <100 mg/dL
6:30 AM	Strength training (Lower Body)	Whoop: Strain target <7; stop if recovery score <65
8:00 AM	Post-workout: 20g whey protein + 10g MCT oil	CGM: Monitor glucose; keep <120 mg/dL
12:00 PM	First meal: Salmon (6oz) + avocado (1) + spinach salad (olive oil)	Oura: Stress level check (target <40%)
3:00 PM	HIIT session (5x45-sec sprint)	Whoop: Recover score must be >70% pre-workout
5:00 PM	Dinner: Chicken thighs + roasted broccoli + 1/2 cup sweet potato	CGM: Post-meal glucose <140 mg/dL
7:00 PM	Red light therapy (15 min) → 10-min box breathing	Oura: Wind-down mode activated
9:30 PM	Magnesium glycinate → sleep routine (no screens)	Oura: Aim for 90% sleep efficiency

📌 Critical Daily Checks:

• CGM: Glucose spikes >140 mg/dL? Adjust carbs/fat ratio.
• Oura: Sleep score <85? Add 30-min nap or reduce caffeine.
• Whoop: Recovery score <65? Skip workout; do LISS or rest.
• HRV: Drop >10% from baseline? Do 10-min HeartMath session.

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Section 5: Critical Safety & Considerations

• Supplement Risks:
  • NMN/NR: High doses (>1g/day) may cause nausea; cycle to avoid tolerance. Never use if pregnant or with active cancer.
  • Fisetin: Only use quarterly under medical supervision. Side effects: headaches, GI distress.
  • Berberine: Can interact with blood thinners, diabetes meds, and immunosuppressants.
• Fasting Risks:
  • Never fast if you have a history of eating disorders, are underweight, or have uncontrolled diabetes.
  • FMD (Prolon) is contraindicated for those with low BMI (<18.5) or kidney issues.
• Red Flags to Stop Immediately:
  • Persistent heart palpitations, severe headaches, or dizziness.
  • Blood sugar <70 mg/dL (hypoglycemia) during fasting.
  • Oura recovery score <50% for 3+ days.
• When to Re-Test:
  • Month 2: Repeat blood work (HbA1c, CRP, lipids).
  • End of Month 3: Full longevity panel + DEXA/VO₂ max retest.
  • Adjust Plan Based On Results: E.g., if CRP remains high, add curcumin or reduce saturated fat.

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Why This Works: The Longevity Mechanism Map

• NAD+ Boosting (NR/NMN): Activates sirtuins → enhances DNA repair → slows cellular aging.
• Senolytics (Fisetin): Clears "zombie cells" → reduces inflammation → extends healthspan.
• Cyclical Keto + Fasting: Triggers autophagy → removes damaged cells → improves metabolic flexibility.
• HRV Training: Lowers sympathetic dominance → reduces cortisol → protects telomeres.
• Strength + HIIT: Builds muscle mass (a longevity predictor) → increases mitochondrial density.

💡 Final Word: This plan is a framework — not a prescription. Your body is unique. Track relentlessly, adjust fearlessly, and prioritize safety. Longevity isn’t about pushing to extremes; it’s about consistency, data, and listening to your body.

Next Steps:

1. Schedule blood work and wearable setup TODAY.
2. Consult your doctor about this plan.
3. Start Month 1 with 16:8 fasting and light strength training.
4. Join our private biohacker community (link) for real-time support and protocol tweaks.

You’re not just living longer — you’re optimizing every second of your life. Now go build it. 💪🔬