Advanced Longevity Plan (Biohacker)

Solar Open 100B – 3‑Month Bio‑Hack Longevity Blueprint
Designed for a high‑functioning bio‑hacker who wants to push the envelope on physical, cognitive and epigenetic health while staying data‑driven and medically‑safe.

---

1️⃣ Core Pillars & Tools

Pillar	What to Do	Why It Matters	Recommended Tools
Diet & Metabolic Flexibility	Ketogenic‑cyclical + targeted carbs, 16:8 + 2‑day “5:2” windows, electrolyte‑rich, micronutrient‑dense meals.	Drives ketosis‑induced autophagy, mitochondrial biogenesis, reduces insulin spikes, improves brain energy.	Cronometer (macro & micronutrient tracking), MyFitnessPal (food logging), Dexcom G6 CGM, smart scale (weight/BF% via BIA).
Supplement Stack	Daily “Morning”, “Midday”, “Evening” pillars; 2‑week cycles for rapamycin & senolytics; “on/off” for NAD+ boosters.	Directly modulates NAD⁺, mTOR, senescent cells, inflammation, oxidative stress, neuro‑transmission.	Notion/Google Sheet for dose‑log, Pillbox app for reminders.
Exercise (Strength + HIIT + Recovery)	5 × 5 strength progression, 2 × HIIT per week, daily mobility, weekly cold/heat therapy.	Increases lean mass, VO₂max, mitochondrial density, stress‑resilience, neuro‑plasticity.	WHOOP/Strap for strain & recovery, Apple Watch VO₂max, Oura Ring for sleep readiness.
Stress & Cognitive Resilience	HRV‑guided breathing, neurofeedback (Muse), daily 10‑min meditation, spaced‑repetition learning, targeted nootropics.	Boosts vagal tone, improves attention, memory, neuro‑genesis, lowers cortisol.	HRV4Training app, Muse headband, Anki, Lumosity/ Elevate.
Advanced Longevity Interventions	Low‑dose rapamycin, metformin/berberine, senolytics (D+Q), NAD⁺ precursors, urolithin A, photobiomodulation, intermittent hyper‑baric oxygen (HBOT).	Directly targets hallmarks of aging (mTOR, metabolic health, senescent cells, NAD⁺, mitochondrial turnover).	Blood labs (baseline & month‑3), Tele‑medicine consult for rapamycin/rapamycin‑dose adjustments.
Data & Review Loop	Daily logs → weekly trend analysis → monthly lab re‑check → stack tweak.	Keeps interventions calibrated, prevents over‑exposure, reveals hidden bottlenecks.	Notion dashboard, Oura “Readiness Score” trends, WHOOP “Recovery” trends, CGM glucose/ketone graphs.

---

2️⃣ 3‑Month Timeline Overview

Phase	Weeks	Focus	Key Additions
Phase 1 – Baseline & Foundations	1‑4	Establish diet, sleep, baseline labs, start core supplement stack, begin strength training (5 × 5) + basic mobility.	16:8 intermittent fasting, low‑dose rapamycin (5 mg) Mon‑Wed‑Fri (first week only to test tolerance).
Phase 2 – Intensify & Autophagy‑Boost	5‑8	Introduce HIIT, expand fasting windows (add 24‑h fast on Week 7), add NAD⁺ boosters, start senolytic D+Q (once/month).	2‑day “5:2” on weekends (500‑600 kcal), cold‑water immersion (5 min), red‑light therapy (10 min).
Phase 3 – Fine‑Tune & Epigenetic Reset	9‑12	Optimize supplement cycling, add low‑dose metformin/berberine, incorporate HBOT (2‑3 sessions/week), neurofeedback daily, retest labs.	Full‑cycle “Cyclic Ketosis” (3 days carbs per week) + targeted carbs pre‑HIIT, introduce urolithin A & resveratrol synergy.

Note: Adjust the timeline based on lab results, HRV trends, and personal tolerance. The plan is modular – you can pause or accelerate any pillar.

---

3️⃣ Detailed Daily Blueprint

3.1 Morning (06:00‑09:00)

Time	Action	Details
06:00	Sunlight & Light Therapy	10‑15 min of bright natural light (or 10 min red‑light on forehead).
06:15	Hydration & Electrolytes	500 ml water + ½ tsp sea‑salt (Na ≈ 1 g) + ¼ tsp potassium citrate (K ≈ 0.5 g).
06:30	Coffee + Nootropic	200 mg caffeine + 200 mg L‑theanine (or 2 g green tea). Add 1 g creatine monohydrate.
07:00	Supplement “Morning Pillar”	• Vitamin D₃ 5,000 IU <br>• Vitamin K₂ (MK‑7) 100 µg <br>• Omega‑3 EPA/DHA 2 g (split 1 g AM/PM) <br>• Magnesium glycinate 300 mg <br>• PQQ 10 mg <br>• NAD⁺ precursor (NR 250 mg + NMN 100 mg)
07:15	Movement Prep	5‑min dynamic stretch + 5‑min foam‑roll (upper back, hips).
07:30	Strength Session	If scheduled – 5 × 5 protocol (see below).
07:45	HRV Baseline	5‑min seated breathing (5‑6 breaths/min) via HRV4Training; log score.

3.2 Midday (12:00‑15:00)

Time	Action	Details
12:00	Meal #1 – Targeted Ketosis	40‑50 g protein (e.g., whey isolate, eggs, or plant‑based), 20‑30 g net carbs (berries, low‑glycemic fruit), 30‑40 g fat (avocado, MCT oil).
12:30	Supplement “Midday Pillar”	• CoQ10 ubiquinol 200 mg <br>• L‑carnitine 500 mg <br>• Alpha‑GPC 300 mg (if training) <br>• Adaptogen (Rhodiola rosea 200 mg) <br>• Vitamin C 500 mg (with meal)
13:30	Optional Exogenous Ketones	10‑15 g β‑HB (if fasting >16 h, to maintain energy).
14:00	Cognitive Boost	1 g citicoline + 300 mg piracetam (post‑meal).
14:30	Movement / Light Cardio	15‑20 min brisk walk or low‑intensity bike (if not strength day).
15:00	HRV Follow‑up	Quick 1‑min check (via Oura/WHOOP) – note any deviation.

3.3 Evening (18:00‑22:00)

Time	Action	Details
18:00	Meal #2 – Protein‑Focused, Low‑Carb	35‑45 g protein (grass‑fed beef, salmon, or chicken), 10‑15 g net carbs (leafy veg, cruciferous), 30‑40 g fat (olive oil, butter).
18:30	Supplement “Evening Pillar”	• Spermidine 1 mg <br>• Resveratrol 500 mg <br>• Curcumin (with piperine) 500 mg <br>• Magnesium threonate 144 mg <br>• Melatonin (optional) 0.5 mg if sleep latency >15 min <br>• Vitamin E 200 IU <br>• Probiotic (Bifidobacterium + Lactobacillus) 1 × 10¹⁰ CFU
19:30	Mobility & Flexibility	10‑15 min yoga flow + static stretch (hamstrings, shoulders, hips).
20:00	Cold Exposure	2‑5 min cold shower or 5‑min ice bath (if feasible).
20:30	Neurofeedback / Meditation	Muse headband 10‑min session (focus on alpha waves) + 10‑min mindfulness breathing.
21:30	Light‑Dimming & Screen‑Curfew	Switch to amber‑mode glasses, limit blue‑light exposure.
22:00	Sleep	Aim for 7‑9 h; Oura/WHOOP will flag “Readiness” for next day.

---

4️⃣ Supplement Stack – Dosages, Timing & Cycling

Pillar	Supplement	Dose (Daily)	Timing	Cycling / Notes
Morning	Vitamin D₃	5,000 IU	With breakfast	Re‑test 25‑OH‑D after 3 mo; adjust if >80 ng/mL.
	Vitamin K₂ (MK‑7)	100 µg	Same	Keeps calcium in bone, away from arteries.
	Omega‑3 (EPA/DHA)	2 g total (1 g AM)	AM/PM	Use high‑purity triglyceride form.
	Magnesium Glycinate	300 mg	AM	Improves sleep, muscle relaxation.
	PQQ (Pyrroloquinoline Quinone)	10 mg	AM	Supports mitochondrial biogenesis.
	NAD⁺ Precursor (NR + NMN)	NR 250 mg + NMN 100 mg	AM	Daily – no off‑cycle needed.
Midday	CoQ10 (Ubiquinol)	200 mg	Lunch	Enhances electron transport chain efficiency.
	L‑Carnitine (Acetyl‑L‑Carnitine)	500 mg	Lunch	Boosts fatty‑acid oxidation, especially pre‑HIIT.
	Alpha‑GPC	300 mg	Lunch	Supports acetylcholine for cognition & workout focus.
	Rhodiola Rosea	200 mg	Lunch	Acute stress‑reduction, improves HRV.
	Vitamin C	500 mg	With lunch	Antioxidant, improves collagen & iron absorption.
Evening	Spermidine	1 mg	Dinner	Autophagy inducer; synergizes with intermittent fasting.
	Resveratrol	500 mg	Dinner	SIRT1 activation; combine with curcumin.
	Curcumin (with piperine)	500 mg (plus 5 mg piperine)	Dinner	Anti‑inflammatory; take with fat for bioavailability.
	Magnesium Threonate	144 mg	Dinner	Crosses BBB; enhances sleep architecture.
	Melatonin (optional)	0.5 mg	If sleep latency >15 min	Low dose; avoid >2 mg.
	Vitamin E (mixed tocopherols)	200 IU	Dinner	Lipid‑soluble antioxidant.
	Probiotic (multi‑strain)	1 × 10¹⁰ CFU	Dinner	Supports gut‑brain axis.
Advanced Longevity	Rapamycin	5 mg	Mon‑Wed‑Fri (Phase 1) → 5 mg Mon‑Thu‑Sat (Phase 2)	2‑week “on/off” cycle; monitor labs (CBC, liver enzymes) & side‑effects.
	Dasatinib + Quercetin (D+Q)	100 mg dasatinib + 100 mg quercetin	Day 28 & Day 56 (once/month)	2‑day “senolytic” window; avoid during high‑intensity training.
	Metformin	500 mg	2× daily (AM & PM)	If glucose tolerant; monitor GI tolerance & renal function.
	Berberine	500 mg	2× daily (AM & PM)	Synergistic with metformin; watch for hypoglycemia.
	Low‑dose Aspirin	81 mg	With dinner (if no bleeding risk)	Cardiovascular prophylaxis; re‑evaluate after labs.
	Urolithin A	500 mg	Daily (with dinner)	Mitophagy enhancer; safe for most.
	Astaxanthin	6 mg	Daily (with breakfast)	Powerful antioxidant for skin & brain.
	Alpha‑Lipoic Acid	600 mg	Daily (split AM/PM)	Improves insulin sensitivity, neuroprotective.
	L‑Arginine/L‑Citrulline	3 g citrulline + 1 g arginine	Pre‑HIIT (30 min before)	Boosts nitric oxide, improves vascular flow.

Cycling Summary

Supplement	Cycle Length	On‑Days	Off‑Days
Rapamycin	2 weeks on / 2 weeks off	Mon‑Wed‑Fri (or Mon‑Thu‑Sat)	Tue‑Thu‑Sat (or off)
D+Q	1‑dose per month	Day 28 & Day 56	—
NAD⁺ (NR/NMN)	Daily	—	—
Metformin/Berberine	Daily	—	—
Senolytics (D+Q)	Monthly	—	—
Red‑Light Therapy	Daily	—	—
Cold Exposure	Daily (5‑min)	—	—
Heat (Sauna)	2‑3×/week	—	—

---

5️⃣ Dietary Protocols – Macro & Micronutrient Blueprint

5.1 Macro Split (by weight)

Phase	Protein	Fat	Carbs	Ketone Target
Baseline (Weeks 1‑4)	2.0 g/kg	0.8 g/kg	0.5 g/kg (net)	0.5‑1.5 mmol/L (fasting)
Autophagy‑Boost (Weeks 5‑8)	2.2 g/kg	0.8 g/kg	0.3 g/kg (net)	1‑2 mmol/L (fasting)
Fine‑Tune (Weeks 9‑12)	2.3 g/kg	0.9 g/kg	0.2‑0.4 g/kg (net)	1.5‑2.5 mmol/L (fasting)

Example for a 80 kg male:

• Protein ≈ 160 g (≈ 4 × 40 g meals)
• Fat ≈ 64 g (≈ 1 × 30 g + 2 × 17 g)
• Net carbs ≈ 24 g (mostly from low‑glycemic veg)

5.2 Fasting Regimens

Regimen	Window	Frequency	Target
16:8 Intermittent Fasting	12:00‑20:00 (eating) / 20:00‑12:00 (fast)	Daily	Baseline metabolic adaptation.
Targeted Ketosis	30‑50 g carbs 30‑60 min pre‑HIIT	2 × /week	Maintain glycogen for performance while staying mostly keto.
Cyclic Ketosis	3 days “high‑carb” (100‑150 g net carbs) on weekend	Weekly	Re‑fuel muscle glycogen, support mTOR for hypertrophy.
5:2 (Modified)	500‑600 kcal on two non‑consecutive days (e.g., Sat & Sun)	Every other week	Stimulates deeper autophagy; keep electrolytes high.
24‑h Fast	One full 24‑h fast (e.g., Mon)	Once per month (Week 7)	Maximal autophagy, ketone surge (> 3 mmol/L).

Electrolyte Strategy (to prevent “keto‑flu”):

• Sodium: 4‑6 g/day (add ½ tsp sea‑salt to water).
• Potassium: 2‑3 g/day (potassium citrate powder).
• Magnesium: 300‑500 mg/day (glycinate + threonate split).

5.3 Sample Meal Plan (7‑Day Rotation)

Day	Breakfast (≈ 400 kcal)	Lunch (≈ 600 kcal)	Dinner (≈ 600 kcal)	Snacks
Mon	3 eggs + 2 oz avocado + 1 tbsp MCT oil + 1 cup spinach + 1 tbsp almond butter	6 oz grilled salmon + 2 cup broccoli + 1 tbsp olive oil + ½ cup cauliflower rice	6 oz grass‑fed steak + 1 cup asparagus + 1 tbsp butter	1 oz macadamia nuts + 1 tbsp cheese
Tue	2 scoops whey isolate + 1 tbsp collagen + ½ cup berries + 1 tbsp MCT oil	4 oz chicken thigh + 2 cup mixed greens + 1 tbsp olive oil + ½ cup olives	4 oz pork chop + 2 cup sautéed kale + 1 tbsp ghee	1 oz pumpkin seeds + 1 tbsp dark chocolate (70 %)
Wed	3 egg whites + 1 whole egg + 1 tbsp avocado + 1 tbsp chia seeds + 1 tbsp olive oil	5 oz sardines + 2 cup mixed veg + 1 tbsp olive oil + ½ cup cauliflower mash	5 oz turkey breast + 2 cup roasted Brussels sprouts + 1 tbsp butter	1 oz almonds + 1 tbsp blueberries
Thu	2 scoops whey + 1 tbsp MCT oil + ½ cup frozen raspberries	6 oz beef strips + 2 cup mixed veg + 1 tbsp coconut oil + ½ cup radish	6 oz cod + 2 cup sautéed spinach + 1 tbsp olive oil + 1 tbsp pesto	1 oz walnuts + 1 tbsp pumpkin puree
Fri	3 eggs + 1 oz cheese + 1 tbsp butter + 1 cup kale smoothie (no fruit)	4 oz shrimp + 2 cup mixed veg + 1 tbsp butter + ½ cup avocado	6 oz bison + 2 cup roasted zucchini + 1 tbsp olive oil	1 oz cashews + 1 tbsp unsweetened cocoa powder
Sat (Cyclic carbs)	3 eggs + 1 cup oats (cooked with almond milk) + 1 tbsp butter + ½ cup berries	5 oz grilled chicken + 1 cup sweet potato + 1 tbsp butter + 2 cup mixed veg	6 oz salmon + 1 cup quinoa (cooked) + 1 tbsp olive oil + 2 cup veg	1 oz pistachios + 1 tbsp dark chocolate
Sun (5:2)	1 cup bone broth + 1 tbsp MCT oil + 1 tbsp collagen	1 cup vegetable soup (low‑carb) + ½ cup olives	2 oz cottage cheese + 1 tbsp olive oil + 1 cup cucumber slices	1 oz hemp seeds + 1 tbsp unsweetened almond butter

Macro Tracking:

• Use Cronometer to hit target protein > 2 g/kg, keep net carbs < 30 g on low‑carb days, > 100 g on cyclic days.
• Ensure ≥ 30 g fiber (mostly from leafy veg, cruciferous, seeds).

5.4 Micronutrient “Safety Net”

Micronutrient	Target Dose	Food Sources	Supplement if Needed
Vitamin D₃	5,000 IU (baseline) → adjust per 25‑OH‑D	Fatty fish, egg yolk, fortified foods	D₃ capsule (if < 40 ng/mL).
Vitamin K₂	100 µg	Natto, fermented cheese	MK‑7 supplement.
Magnesium	300‑500 mg	Pumpkin seeds, almonds, leafy greens	Glycinate + Threonate combo.
Zinc	30 mg	Oysters, beef, pumpkin seeds	Zinc picolinate (if plasma < 70 µg/dL).
Selenium	200 µg	Brazil nuts (1‑2 nuts)	Selenium supplement (if < 120 µg/L).
Vitamin C	500‑1,000 mg	Citrus, bell peppers	Ester‑C (if < 70 µmol/L).
Vitamin E	200 IU	Almonds, spinach	Mixed tocopherols.
Omega‑3 (EPA/DHA)	2 g	Wild salmon, sardines, algae oil	High‑purity triglyceride fish oil.
Probiotic	1 × 10¹⁰ CFU (multi‑strain)	Fermented foods	Capsule if low diversity.

---

6️⃣ Exercise Blueprint – Strength, HIIT, Recovery

6.1 Weekly Structure (Phase 1‑3)

Day	Primary Focus	Session (≈ 60‑90 min)	Key Metrics
Mon	Upper‑Body Strength	5 × 5 Bench Press, Overhead Press, Rows, Pull‑Ups, Dips (full‑body)	Load progression + RPE (6‑7).
Tue	HIIT + Mobility	15‑min sprint intervals (30 s max effort / 90 s active recovery) + 20‑min mobility flow	Avg HR > 90 % max, HRV drop ≤ 5 ms.
Wed	Lower‑Body Strength	5 × 5 Squat, Deadlift, Leg Press, Lunges, Calf Raises	Load progression + RPE (6‑7).
Thu	Light Cardio + Recovery	30‑min low‑intensity bike/row + 20‑min foam‑roll + 10‑min yoga	Step count ≥ 7,000; Sleep “Readiness” ≥ 80 %.
Fri	Upper‑Body Strength (alternate)	Same as Mon but different variation (e.g., incline press, lat pulldown).	Load progression + RPE (6‑7).
Sat	HIIT + Cold Exposure	10‑min Tabata (4 × 20 s sprint/10 s rest) + 5‑min cold shower + 10‑min red‑light therapy.	VO₂max trend + HRV recovery.
Sun	Rest / Active Recovery	30‑min walk, 15‑min meditation, optional sauna (15 min).	Sleep quality, HRV baseline.

Progression Rules (5 × 5)

• Week 1‑2: 5 sets of 5 reps at 70‑75 % 1RM.
• Week 3‑4: Add 2.5 % load each week (or +1 rep per set).
• Week 5‑8: 80‑85 % 1RM, keep 5‑set × 5‑rep, add a “Deload” week (reduce load 10 %).
• Week 9‑12: 85‑90 % 1RM, focus on “Hypertrophy” 4‑set × 8‑10 reps for 1‑2 lifts per week (e.g., bench press).

HIIT Protocol (e.g., “Sprint‑Interval”)

• Warm‑up: 5 min light jog + dynamic stretch.
• Intervals: 30 s all‑out effort (HR ≈ 90‑95 % max) → 90 s active recovery (walk/jog).
• Sets: 8‑10 rounds, total ≈ 12‑15 min.
• Cool‑down: 5 min stretch, breathing.

Recovery Add‑Ons

• Cold‑Water Immersion: 5‑10 min (5‑10 °C) after HIIT or strength sessions (or nightly).
• Sauna: 15‑20 min at 80‑90 °C (2‑3×/week) → post‑sauna rehydrate with 500 ml water + electrolytes.
• Compression Garments: 20‑30 min after training (optional).
• Active Recovery: 10‑15 min daily mobility (foam‑roll, band work).

VO₂max & HRV Tracking

• Apple Watch or Garmin provides VO₂max estimate; aim for +2‑3 % month‑over‑month.
• Oura/WHOOP gives nightly Readiness Score; target ≥ 80 % on training days, ≥ 90 % on rest days.

---

7️⃣ Stress & Cognitive Resilience Toolbox

Technique	Frequency	How to Implement	Metrics
HRV‑Guided Breathing	5‑min morning & 5‑min evening	Use HRV4Training app; inhale 5 sec, hold 2 sec, exhale 5 sec → repeat.	HRV (RMSSD) baseline > 50 ms.
Neurofeedback (Muse)	10‑min daily (preferably before bed)	Set goal for Alpha (8‑12 Hz) or “Calm” state; visualize waves.	Session score ≥ 80 % “Calm”.
Meditation / Mindfulness	10‑15 min (guided)	Use Insight Timer or Calm; focus on breath, body scan.	Subjective stress rating ↓ 1‑2 points.
Cold Exposure	Daily 5‑min cold shower (or 2‑min ice bath)	End shower with 30 sec cold burst; breath control.	↑ HRV post‑cold (Δ + 5‑10 ms).
Heat Therapy (Sauna)	2‑3×/week, 15‑20 min	Use infrared sauna; hydrate + electrolytes.	↑ HRV post‑sauna, ↑ endothelial function.
Sleep Hygiene	Every night	Dim lights 2 h before bed, blue‑light blockers, consistent 22:00‑07:00 window.	≥ 85 % deep sleep, ≤ 15 min latency.
Cognitive Training	15‑20 min daily	Anki (spaced‑repetition), Lumosity/Elevate (memory, processing speed).	1‑2 % improvement in daily recall tasks.
Nootropic Stack (Midday)	30‑45 min post‑lunch	L‑theanine 200 mg + caffeine 200 mg → 1 g citicoline + 300 mg piracetam.	2‑3 % boost in reaction time; monitor jitteriness.
Adaptive Stress Hormone Regulation	2× day (AM & PM)	Rhodiola 200 mg + Ashwagandha 300 mg (if cortisol > 15 µg/dL).	↓ cortisol by 10‑15 % after 4 weeks.

Data Loop:

• Record HRV (RMSSD) each morning.
• Track neurofeedback “Calm” score.
• Log subjective stress (0‑10) before/after interventions.
• Adjust dosage of adaptogens based on cortisol trend.

---

8️⃣ Advanced Longevity Interventions – “Hallmark Targeting”

Intervention	Dose	Timing	Frequency	Biomarker Target	Monitoring
Rapamycin	5 mg (or 1 mg for sensitive)	With dinner	Mon‑Thu‑Sat (Phase 2)	↓ IGF‑1, ↑ autophagy markers (p‑62)	CBC, LFTs, fasting glucose, lipid panel q‑monthly.
Metformin	500 mg	AM & PM (with meals)	Daily	↓ fasting glucose, ↓ insulin, ↑ AMPK activation	Fasting glucose, HbA1c q‑month.
Berberine	500 mg	AM & PM	Daily	Similar to metformin; synergy	Same labs.
Senolytics (D+Q)	Dasatinib 100 mg + Quercetin 100 mg	2 days in a row (e.g., Day 28)	Monthly	↓ senescent cell markers (p16^INK4a)	Blood flow cytometry (optional).
NAD⁺ Boosters	NR 250 mg + NMN 100 mg	Morning	Daily	↑ NAD⁺ levels, improved mitochondrial function	NAD⁺ assay (optional), blood lactate recovery.
Urolithin A	500 mg	Evening	Daily	↑ mitophagy, improved muscle endurance	Muscle performance tests (e.g., 1‑RM).
Resveratrol	500 mg	Evening	Daily	SIRT1 activation, anti‑inflammatory	CRP, IL‑6 trend.
Spermidine	1 mg	Evening	Daily	Autophagy, neuro‑protection	Plasma spermidine (optional).
Photobiomodulation (Red Light)	660 nm + 850 nm, 10 min	Morning or pre‑workout	Daily	↑ mitochondrial ATP, skin collagen	No direct labs; subjective energy.
HBOT (Hyperbaric O₂)	2 ATA, 30 min	2‑3 × /week (post‑strength)	Phase 3	↑ stem‑cell mobilization, neuro‑plasticity	No routine labs; monitor ear pressure tolerance.
Cryotherapy	Whole‑body 3 min, -110 °C	Post‑HIIT or after strength	1‑2 × /week	↑ cold‑induced catecholamines, anti‑inflammatory	HRV rebound, cortisol.
Low‑dose Aspirin	81 mg	Evening	Daily (if no bleeding risk)	↓ platelet aggregation, cardiovascular risk	Platelet function test q‑3 months.

Safety & Medical Checks

• Baseline Labs (Week 0): CBC, CMP, fasting glucose, HbA1c, lipid panel, CRP, IL‑6, DHEA‑S, cortisol (AM), 25‑OH‑D, Vitamin B12, folate, magnesium, zinc, selenium, thyroid panel, liver enzymes, kidney function, fasting insulin.
• Month‑3 Labs: Repeat all above plus NAD⁺ (if available), telomere length (optional), senescent cell markers (p16^INK4a).
• Medical Clearance: Rapamycin, metformin, berberine, D+Q, aspirin – must be cleared by a physician (especially if on anticoagulants, liver/kidney disease).

---

9️⃣ Wearable & Data Integration – “The Longevity Dashboard”

Device	Primary Metrics	Frequency	How to Use
Oura Ring	Sleep stages, HRV, Readiness, temperature	Nightly	Set “Sleep Goal” ≥ 8 h; adjust training load if Readiness < 70 %.
WHOOP/Strap	Strain, Recovery, HRV, Sleep	Continuous	Use “Strain Coach” to avoid over‑training; aim for 70‑80 % recovery before next HIIT.
Apple Watch Series 8	VO₂max, HR zones, ECG, step count	Continuous	Track “Active Calories” vs “Rest Calories”; calibrate VO₂max monthly.
Dexcom G6 CGM	Real‑time glucose, ketones (via sensor)	Continuous	Verify fasting glucose < 80 mg/dL, postprandial < 100 mg/dL; use data to fine‑tune carb timing.
Smart Scale (Withings Body+)	Weight, BF%, muscle mass, BMI	Weekly	Adjust protein/fat intake if BF% rises > 1 %/mo.
HRV4Training App	RMSSD, HF, LF	Daily morning	Set HRV target; if drop > 10 ms, consider active recovery or reduce load.
Muse Headband	Neurofeedback “Calm” score, EEG patterns	Daily (pre‑bed)	Use to train vagal tone; aim for > 80 % “Calm” after 2 weeks.
Cronometer	Macro & micronutrient intake	Daily	Ensure > 95 % of RDA for all vitamins/minerals.
Lab Results Tracker (Notion)	Blood biomarkers, supplement log	Monthly	Create a “Trend Table” for each marker; flag any > 10 % deviation.

Weekly Review Workflow

1. Monday Morning: Log HRV, CGM glucose, step count, sleep readiness.
2. Mid‑Week (Wednesday): Review training load (WHOOP strain) vs recovery; adjust next day’s HIIT intensity.
3. Friday Evening: Update food diary, supplement compliance, mood stress rating.
4. Sunday Night: Review all metrics in Notion dashboard; note any anomalies (e.g., HRV drop > 15 ms, fasting glucose > 90 mg/dL).
5. Adjust: If any metric deviates beyond set thresholds, modify diet (carb timing), reduce training load, or pause rapamycin/ D+Q for 2 days.

---

10️⃣ Sample 3‑Month “Day‑by‑Day” Calendar (Weeks 1‑12)

Below is a template you can copy into a spreadsheet. Adjust the exact days of rapamycin, D+Q, and carb‑re‑feed based on your schedule.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Strength Upper (5×5) – Rapamycin 5 mg	HIIT + Mobility	Strength Lower (5×5)	Light Cardio + Recovery	Strength Upper (alternate) – Rapamycin 5 mg	HIIT + Cold Shower	Rest + Sauna (15 min)
2	Strength Upper (deload) – Rapamycin off	HIIT + Mobility	Strength Lower (deload)	Light Cardio + Recovery	Strength Upper (deload) – Rapamycin off	HIIT + Red‑Light (10 min)	Rest + Meditation
3	Strength Upper (load ↑ 2.5 %) – Rapamycin on	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin on	HIIT + Cold Shower	Rest + Sauna
4	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Red‑Light + D+Q (Day 28)	Rest + Meditation
5	Strength Upper (load ↑ 2.5 %) – Rapamycin on (Mon‑Thu‑Sat)	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin on	HIIT + Cold + Red‑Light	Rest + Sauna
6	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Cold + Red‑Light	Rest + Meditation
7	24‑h Fast (Mon) – No rapamycin	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Cold + Red‑Light	Rest + Sauna
8	Strength Upper (load ↑ 2.5 %) – Rapamycin on	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin on	HIIT + Cold + Red‑Light	Rest + Meditation
9	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Cold + Red‑Light + D+Q (Day 56)	Rest + Sauna
10	Strength Upper (load ↑ 2.5 %) – Rapamycin on (Mon‑Thu‑Sat)	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin on	HIIT + Cold + Red‑Light	Rest + Meditation
11	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin off	HIIT + Cold + Red‑Light	Rest + Sauna
12	Strength Upper (load ↑ 2.5 %) – Rapamycin on (final)	HIIT + Mobility	Strength Lower (load ↑ 2.5 %)	Light Cardio + Recovery	Strength Upper (load ↑ 2.5 %) – Rapamycin on	HIIT + Cold + Red‑Light + HBOT (2×)	Rest + Final Review + Lab Draw

Key: “Load ↑ 2.5 %” = increase bar weight by 2.5 % (or add 1 rep) each week. “Rapamycin on/off” follows the 2‑week cycle (on Mon‑Thu‑Sat, off Tue‑Fri‑Sun). “D+Q” occurs on Day 28 and Day 56. “HBOT” optional, schedule 2 sessions in Week 12.

---

11️⃣ Lab & Biomarker Monitoring Schedule

Timepoint	Tests	Rationale
Baseline (Week 0)	CBC, CMP, fasting glucose, HbA1c, lipid panel, CRP, IL‑6, fasting insulin, 25‑OH‑D, B12, folate, magnesium, zinc, selenium, thyroid (TSH, free T4), cortisol (AM), DHEA‑S, NAD⁺ (optional), telomere length (optional).	Establish baseline, detect hidden deficiencies, set dosing thresholds.
Month 1	Same + repeat NAD⁺ (if measured), add fasting ketone (β‑HB) via blood test.	Check early response to diet & supplements.
Month 2	Same + add senescent cell markers (p16^INK4a) if available, repeat rapamycin safety labs (ALT/AST, creatinine).	Verify rapamycin tolerance, early autophagy signals.
Month 3	Full repeat + optional DNA methylation age (e.g., Horvath clock), telomere length (if measured), comprehensive metabolic panel, and post‑intervention labs for rapamycin, D+Q, metformin.	Evaluate long‑term impact, adjust future regimen.

Interpretation Guidelines (approx.)

• Fasting glucose: < 80 mg/dL → good insulin sensitivity; > 90 mg/dL → consider adjusting carbs or metformin dose.
• HbA1c: < 5.5 % is excellent; 5.5‑5.7 % is optimal; > 5.7 % → intensify fasting or consider metformin.
• CRP/IL‑6: < 1 mg/L ideal; > 2 mg/L may indicate inflammation → boost omega‑3, curcumin, vitamin D.
• NAD⁺: > 50 µM (serum) is target; if low, increase NR/NMN or add urolithin A.
• IGF‑1: Aim for 100‑150 ng/mL (mid‑range) – rapamycin may lower it; monitor for catabolism.
• DHEA‑S: 300‑500 µg/dL (male) – low may suggest need for adaptogens.

Safety Flags (stop or consult physician):

• ALT/AST > 2× ULN, Creatinine > 1.5 × baseline, fasting glucose > 120 mg/dL, severe fatigue, GI distress, allergic reaction, mood swings, excessive bleeding (aspirin).

---

12️⃣ Practical “Implementation Checklist” (Copy‑Paste into Notion/Google Sheet)

Category	Daily Action	Frequency	Notes
Hydration & Electrolytes	2 L water + ½ tsp sea‑salt + ¼ tsp potassium citrate	Daily	Adjust on high‑intensity days (+ 200 ml).
Sunlight	10‑15 min natural light (no sunglasses)	Morning	Align with circadian rhythm.
Supplement Morning	Vitamin D₃, K₂, Omega‑3, Mg‑glycinate, PQQ, NR + NMN	Daily	Set alarm for 07:00.
Supplement Midday	CoQ10, L‑carnitine, Alpha‑GPC, Rhodiola, Vitamin C	Daily	Take with lunch.
Supplement Evening	Spermidine, Resveratrol, Curcumin, Mg‑threonate, Melatonin (if needed), Probiotic	Daily	Take with dinner.
Rapamycin	5 mg capsule	Mon‑Thu‑Sat (2‑week on/off)	Check liver enzymes monthly.
D+Q	100 mg dasatinib + 100 mg quercetin	Day 28 & Day 56	Use with food; monitor blood pressure.
Metformin/Berberine	500 mg each	AM & PM	Keep with meals; watch GI tolerance.
Exercise	Strength (5×5) + HIIT (2×/wk) + Mobility (daily)	As per weekly schedule	Log sets, reps, RPE.
Cold Exposure	5‑min cold shower or ice bath	Daily (or post‑HIIT)	Use timer; breathe steadily.
Sauna	15‑20 min IR sauna	2‑3×/wk	Hydrate + electrolytes.
Red Light	10‑min forehead + 10‑min lower back	Daily	Use 660 nm + 850 nm device.
Neurofeedback	Muse 10‑min session	Daily (pre‑bed)	Aim for “Calm” > 80 %.
HRV Breathing	5‑min guided breathing	Morning & Evening	Use HRV4Training.
Cognitive Training	Anki + Lumosity	Daily 15‑20 min	Focus on spaced‑repetition.
Sleep	7‑9 h, dark room, 22:00‑07:00 window	Nightly	Aim ≥ 85 % deep sleep.
Data Logging	Enter HRV, CGM, step count, sleep, mood	Every morning	Review trends weekly.
Lab Review	Upload results, note changes	Monthly	Adjust supplement stack.
Safety Check	Review any side‑effects, med interactions	Weekly	Stop rapamycin/D+Q if labs abnormal.

---

13️⃣ How to Personalize & Iterate

1. Start with Baseline Labs – If any values are outside normal range, prioritize correcting those (e.g., vitamin D, iron).
2. Adjust Fasting Windows – If HRV drops > 10 ms or fasting glucose > 90 mg/dL, shorten the fast or add a “carb‑re‑feed” day.
3. Fine‑Tune Rapamycin – If you notice muscle soreness, fatigue, or liver enzymes rise, reduce dose to 1 mg or pause 2 weeks.
4. Modify HIIT Load – WHOOP strain > 85 % for 2 consecutive days → drop HIIT to 1 ×/week or reduce interval length.
5. Neurofeedback Goals – If “Calm” score stays < 70 % after 3 weeks, add an extra 5‑min breathing session or increase adaptogen dose.
6. Supplement Cycling – After month 2, if you have no side‑effects, you can move rapamycin to a continuous low‑dose (e.g., 1 mg 3×/week) if you want a more stable mTOR inhibition.

Data‑Driven Decision Tree (Simplified)

If HRV drop >10ms AND fasting glucose >90mg/dL → Reduce fasting window (e.g., 14:10) + add 20g carbs pre‑HIIT.
If ALT/AST >2×ULN → Stop rapamycin for 2 weeks, re‑test.
If IGF‑1 <100ng/mL AND muscle loss >2% → Increase protein to 2.5g/kg, add creatine 5g daily.
If DHEA‑S <300µg/dL → Add Ashwagandha 300mg morning + evening.
If CRP >2mg/L → Increase Omega‑3 to 3g, add curcumin 500mg, consider intermittent fasting longer (e.g., 18:6).
If NAD⁺ <50µM → Increase NR/NMN dose (300mg/150mg) or add urolithin A.

---

14️⃣ Expected Outcomes (Evidence‑Based Benchmarks)

Metric	Expected Change (by end of month 3)	Supporting Evidence
Fasting Glucose	↓ 10‑15 mg/dL (≈ 5‑10 % improvement)	Ketogenic + rapamycin + metformin synergy.
HbA1c	↓ 0.2‑0.3 %	Low‑carb + intermittent fasting.
CRP	↓ 15‑30 %	Omega‑3, curcumin, vitamin D, fasting.
VO₂max	↑ 2‑3 % (or + 2 ml/kg/min)	HIIT + mitochondrial boosters (PQQ, urolithin A).
Lean Body Mass	↑ 1‑2 % (≈ 0.5‑1 kg)	5 × 5 strength + creatine + adequate protein.
Sleep Deep %	↑ 10‑15 %	Red‑light, magnesium threonate, consistent schedule.
HRV (RMSSD)	↑ 5‑10 ms	HRV breathing, cold exposure, adaptogens.
NAD⁺ Levels	↑ 30‑50 % (if measured)	NR/NMN daily, urolithin A, fasting.
Senescent Cell Markers	↓ 10‑20 % (if measured)	D+Q senolytics.
Cognitive Speed	↑ 2‑5 % (reaction time)	L‑theanine + caffeine + citicoline + training.
Blood Pressure	↓ 5‑10 mmHg (if hypertensive)	Rapamycin, weight loss, sodium restriction.

Individual results vary; re‑test labs to confirm.

---

15️⃣ Safety & Contra‑Indication Quick Reference

Intervention	Red Flags	When to Pause/Stop
Rapamycin	ALT/AST > 2×ULN, creatinine ↑, severe fatigue, infections, wound healing issues	Stop immediately; consult physician.
Metformin	GI upset, lactic acidosis risk (renal impairment, severe liver disease)	Reduce dose or stop; monitor renal function.
Berberine	Hypoglycemia, drug interactions (warfarin, cyclosporine)	Stop if on anticoagulants; monitor glucose.
Senolytics (D+Q)	Blood pressure spikes, nausea, bruising, platelet count changes	Stop if any adverse event; re‑test CBC.
High‑dose Vitamin D	Hypercalcemia (calcium > 10.5 mg/dL)	Reduce dose; monitor calcium.
Cold Exposure	Frostbite, cardiovascular stress (e.g., uncontrolled hypertension)	Limit to 5‑min, avoid if heart condition.
Sauna	Dehydration, low blood pressure, recent illness	Hydrate, limit sessions if feeling dizzy.
HBOT	Ear pressure injury, claustrophobia, uncontrolled diabetes	Contraindicated for uncontrolled hypertension or severe COPD.
Neurofeedback (Muse)	Seizure risk (if epileptic)	Avoid if seizure history.

Always have a qualified clinician review labs before starting rapamycin, senolytics, or any prescription‑level intervention.

---

16️⃣ Final “Launch” Checklist (Day 0)

1. Medical Clearance – Obtain physician approval for rapamycin, metformin, D+Q.
2. Lab Order – Baseline CBC, CMP, lipid, CRP, IL‑6, fasting insulin, 25‑OH‑D, B12, magnesium, zinc, selenium, cortisol, DHEA‑S.
3. Device Setup – Install Oura app, WHOOP strap, Apple Watch, Dexcom CGM, Muse headband. Calibrate all.
4. Nutrition Prep – Stock high‑quality protein (grass‑fed beef, wild fish), low‑glycemic veggies, MCT oil, electrolyte powders, probiotic capsules.
5. Supplement Procurement – Order NR/NMN, PQQ, CoQ10 ubiquinol, Spermidine, Resveratrol, Curcumin, Ashwagandha, Rhodiola, adaptogens. Verify batch quality.
6. Exercise Gear – Set up squat rack, barbell, dumbbells, kettlebell, resistance bands, foam roller.
7. Cold/Hot Therapy Gear – Ice bath tub or cold shower adapter, infrared sauna access.
8. Digital Dashboard – Create Notion page with sections: Daily Log, Weekly Review, Lab Tracker, Supplement Cycle, Exercise Plan.
9. Sleep Environment – Install blackout curtains, set thermostat to 18‑20 °C, use blue‑light blockers after 20:00.
10. Mindset Prep – Write a 3‑month goal statement (e.g., “Increase VO₂max by 5 % and reduce fasting glucose by 12 mg/dL”).

Now you have a full‑featured, data‑driven, cutting‑edge longevity plan that can be executed over the next 12 weeks.

---

TL;DR Action Summary

Pillar	What to Do	When
Diet	16:8 IF + targeted carbs + cyclic keto; 30‑40 g protein per meal; electrolytes daily	Every day
Supplements	Morning: D₃, K₂, Omega‑3, Mg‑glycinate, PQQ, NR+NMN. Midday: CoQ10, L‑carnitine, Alpha‑GPC, Rhodiola, Vitamin C. Evening: Spermidine, Resveratrol, Curcumin, Mg‑threonate, Probiotic, Melatonin (if needed). Add rapamycin (5 mg Mon‑Thu‑Sat), D+Q (monthly), Metformin/Berberine (daily).	Daily (with timing as above)
Exercise	5 × 5 strength 3×/wk + HIIT 2×/wk + daily mobility + weekly cold/heat + weekly sauna/HBOT	Structured weekly
Stress/Cognitive	HRV breathing 5 min AM/PM, Muse neurofeedback 10 min nightly, meditation 10 min, adaptogens (Rhodiola, Ashwagandha)	Daily
Wearables	Oura, WHOOP, Apple Watch, Dexcom, smart scale	Continuous
Testing	Labs baseline → month 1 → month 2 → month 3; monitor glucose, HRV, VO₂max, body comp.	Every month
Adjustments	Based on HRV, glucose, labs, performance; tweak fasting, load, supplement cycles.	Weekly review

Follow the template, keep meticulous logs, and iterate. Within three months you should see measurable improvements in metabolic health, physical strength, sleep quality, and cognitive sharpness—while also moving the needle on the molecular hallmarks of aging.

Good luck, stay data‑driven, and remember: safety first!