DISCLAIMER: I am an AI, not a doctor or healthcare provider. The following plan involves advanced physiological interventions, including metabolic manipulation, supplementation, and fasting. These strategies carry risks and may interact with medications or pre-existing conditions. You must consult with a qualified medical professional before starting any new diet, exercise, or supplementation regimen. This plan is for educational and informational purposes only.

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The 12-Week Longevity & Performance Optimization Protocol

Executive Summary

This plan is designed to maximize Healthspan (years of healthy life) and Function (performance output). It relies on the four pillars of longevity: Metabolic Flexibility, Cellular Repair (Autophagy), Inflammation Reduction, and Hormonal Optimization.

The Strategy:

• Months 1: Metabolic Adaptation & Baseline Establishment.
• Month 2: Autophagy & Cellular Stress Resistance.
• Month 3: Integration & Peak Performance (The "Green Zone").

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Pillar 1: Nutritional Architecture (Metabolic Flexibility)

We will utilize a Cyclical Ketogenic Approach. This preserves muscle glycogen for performance while maximizing fat oxidation for longevity.

1. The Feeding Window

• Weeks 1-2 (Adaptation): Time-Restricted Feeding (TRF) 14:10 or 16:8. No calories after 8 PM.
• Weeks 3-12 (Optimization): TRF 16:8 (default). One Day Per Week (usually Friday) Intermittent Fasting (IF) 24-hour fast (Water/Electrolytes only).
• Carbohydrate Cycling:
  • Rest Days: <30g Net Carbs (Strict Keto).
  • Heavy Training Days: 50-80g Net Carbs (Post-workout only) to replenish glycogen.

2. Macronutrient Targets

• Protein: 1.6g to 2.2g per kg of body weight (Prevent sarcopenia). Prioritize leucine-rich sources (eggs, whey isolate, lean beef).
• Fats: 60-70% of calories (Monounsaturated & Saturated). Sources: Avocado, olive oil, MCT oil, fatty fish.
• Fiber: 30g+ daily (Vegetables) for microbiome diversity.

3. The "Longevity Foods" Protocol

• Cruciferous Vegetables: Broccoli sprouts (Sulforaphane) daily (30g).
• Polyphenols: Berries (low GI), dark chocolate (85%+), Green Tea (EGCG).
• Omega-3s: Aim for EPA/DHA ratio of 2:1.

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Pillar 2: Advanced Supplementation Stack

Note: Dosages are based on current human literature. Cycle specific compounds to prevent receptor downregulation.

Daily Foundation (Non-Negotiable)

Supplement	Dosage	Timing	Purpose
Magnesium Threonate	144mg (Elemental Mg)	Morning/Before Bed	Cognitive function, NMDA receptor regulation.
Magnesium Glycinate	200-400mg	Before Bed	Muscle relaxation, sleep quality.
Vitamin D3 + K2 (MK-7)	5,000 IU D3 / 100mcg K2	With Fat Meal	Immune function, calcium deposition (not arteries).
Omega-3 (EPA/DHA)	2g (Combined)	With Largest Meal	Anti-inflammatory, membrane fluidity.
Creatine Monohydrate	5g	Anytime (Post-workout preferred)	Cognitive energy (PCr), muscle retention.
CoQ10 (Ubiquinol)	200mg	Morning	Mitochondrial ATP production.

Longevity & Autophagy (Cycle: 5 Days On, 2 Days Off)

Supplement	Dosage	Timing	Purpose
NMN or NR (NAD+)	500mg - 1000mg	Morning (Empty Stomach)	Sirtuin activation, DNA repair.
Spermidine	6mg	With Lunch	Induces autophagy.
Pterostilbene	50mg	With Fat Meal	Synergizes with Resveratrol.
Resveratrol	500mg	With Fat Meal	Sirtuin activation, insulin sensitivity.

Cognitive & Stress (Daily)

Supplement	Dosage	Timing	Purpose
L-Theanine	200mg	Morning/Pre-Workout	Focus without jitters.
Lion's Mane	1000mg (Extract)	Morning	NGF (Nerve Growth Factor).

Cycling Strategy:

• NMN/Resveratrol: Cycle 5 days on/2 days off to prevent mTOR downregulation.
• Adaptogens (Ashwagandha/Rhodiola): Cycle every 3 months (4 weeks on, 1 week off) to prevent blunting of stress hormones (HPA axis reset).

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Pillar 3: Movement & Training Protocol

The goal is to increase VO2 Max, prevent Sarcopenia, and improve Mitochondrial Density.

Weekly Schedule

• Monday: Zone 2 Cardio (45-60 mins) + Mobility Flow.
• Tuesday: Strength Training (Hypertrophy Focus).
• Wednesday: Zone 2 Cardio + Sauna Protocol.
• Thursday: HIIT + Strength (Power Focus).
• Friday: 24-Hour Fast Day (Light Walk only).
• Saturday: Zone 5 Intervals (VO2 Max) + Core.
• Sunday: Active Recovery (Hiking/Nature) + Cold Plunge.

Specific Protocols

1. Zone 2 Cardio: 60-70% of Max Heart Rate. "Conversational pace." Essential for mitochondrial biogenesis.
2. Zone 5 HIIT: 30 seconds maximal effort / 4 minutes rest. Repeat 6-8 times. Increases VO2 Max (strongest predictor of longevity).
3. Strength: Compound movements (Squat, Deadlift, Press). 3-5 sets of 5-8 reps. Progressive overload is mandatory.
4. Thermal Stress:
   • Heat: 15-20 mins at 80°C+ (176°F+) after training.
   • Cold: 2-3 mins at 10-15°C (50-59°F) upon waking (before coffee).

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Pillar 4: Circadian Biology & Sleep Optimization

Sleep is the primary driver of glymphatic clearance (brain detox).

Morning Protocol (The "On Ramp")

• 06:00: Wake up. View 10,000 Lux sunlight immediately (outside, no sunglasses) for 10 mins.
• 06:15: Hydrate (1L water + electrolytes).
• 06:30: Cold exposure (Ice bath or cold shower).
• 07:30: Caffeine intake (Only after cortisol peak, approx. 90 mins after waking).

Evening Protocol (The "Off Ramp")

• 19:00: Last meal (aligned with fasting window).
• 20:00: Blue light blocking (amber glasses) or digital sunset.
• 21:00: Room temperature drop to 18°C (65°F).
• 21:30: No screens. Read physical books or meditate.
• 22:30: Sleep (Target: 8-9 hours).
• Tech: Use Oura/Whoop. Aim for >80% Readiness Score.

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Pillar 5: Stress Resilience & Neurofeedback

HRV Training (Heart Rate Variability)

• Tool: HRV4Training or Oura Ring.
• Goal: Increase resting HRV baseline.
• Protocol:
  • Daily Coherence: 5 minutes of coherent breathing (5.5 seconds inhale, 5.5 seconds exhale) upon waking.
  • Threshold: If HRV drops >15% from baseline for 3 days, reduce training intensity and prioritize sleep/Calorie intake.

Neurofeedback (Optional Advanced)

• If available, utilize Alpha-Theta training to improve focus and reduce anxiety.
• Daily Practice: 10 mins Binaural Beats (Theta waves 4-7Hz) during rest periods.

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Pillar 6: Data & Tracking (The Feedback Loop)

You cannot improve what you do not measure.

1. Wearables

• Primary: Oura Ring or Whoop Strap 4.0 (Focus on HRV, Sleep Efficiency, and Resting Heart Rate).
• Secondary: Apple Watch or Garmin (For active training metrics).
• Metrics to Watch:
  • rHRV: Resting Heart Rate Variability (Target: Increasing trend).
  • Sleep Stages: Deep sleep % (Target: >15%).
  • Recovery Score: (Target: Consistently >75%).

2. Continuous Glucose Monitor (CGM)

• Protocol: Wear a CGM (e.g., Levels, Nutrisense) for Weeks 1-4.
• Goal: Identify "Glucose Spikes."
• Target: Post-meal glucose < 140 mg/dL. Return to baseline within 2 hours.
• Action: If spike > 160 mg/dL, reduce carbohydrate load next time or add vinegar before meal.

3. Blood Work (Quarterly)

• Baseline: Before starting.
• Mid-point: Week 8.
• End: Week 12.
• Key Markers:
  • HbA1c: < 5.4% (Target).
  • hs-CRP: < 1.0 mg/L (Inflammation).
  • ApoB: < 80 mg/dL (Cardiovascular risk).
  • Homocysteine: < 8 µmol/L (Methylation status).
  • IGF-1: < 140 ng/mL (Keep lower for longevity, higher for muscle—balance needed).
  • Testosterone/Estrogen: Free and Total ratios.
  • Ferritin: 50-100 ng/mL (Optimal for performance).

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Phase Breakdown: The 3-Month Progression

Month 1: The Reset (Adaptation)

• Focus: Blood sugar stabilization and sleep hygiene.
• Diet: 16:8 Fasting. Low carb, high fat. Eliminate seed oils and processed sugar.
• Training: Zone 2 focus. 2x Strength. No HIIT yet.
• Supplements: Foundation stack only.
• Metric Goal: Establish HRV baseline. Stabilize fasting glucose < 90 mg/dL.

Month 2: The Stressor (Autophagy)

• Focus: Cellular cleanup and metabolic flexibility.
• Diet: Introduce one 24-hour fast. Increase fasting window to 18:6 on training days.
• Training: Introduce Zone 5 HIIT. Add Sauna (4x/week).
• Supplements: Add NMN and Spermidine.
• Metric Goal: Reduce resting heart rate by 5 bpm. Increase Deep Sleep %.

Month 3: The Optimization (Peak)

• Focus: Cognitive output and performance integration.
• Diet: Carb cycling fully implemented based on CGM data.
• Training: Maintain Zone 5 for VO2 Max. Test 1RM Strength.
• Supplements: Evaluate efficacy. Cycle off Resveratrol/NMN for 2 weeks to test baseline.
• Metric Goal: Maximize HRV score. Achieve target HbA1c.

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Emergency Protocols & Troubleshooting

1. Overtraining: If HRV drops >20% and mood sours: Stop HIIT/Heavy Lifting. Switch to Zone 1 walking. Prioritize sleep. Increase calories (specifically carbohydrates).
2. Keto Flu: During adaptation, increase Sodium (5g), Potassium (4g), and Magnesium.
3. Stalled Progress: If weight/energy stalls for >2 weeks: Perform a "Diet Break" (2 days at maintenance calories with higher carbs) to reset leptin.
4. Illness: Stop fasting. Prioritize electrolytes and hydration. Resume supplements only when symptoms subside.

Final Note on Sustainability

Biohacking is not a sprint; it is a lifestyle architecture. The most "advanced" intervention is consistency.

• Do not obsess over single data points (e.g., one night of poor sleep).
• Look at the 30-day trend lines.
• Enjoy the longevity journey; the data should serve your life, not dictate it.