Advanced Longevity Plan (Biohacker)

This 3-month biohacking plan optimizes longevity, physical performance, and cognitive function through evidence-based protocols, progressing from foundational habits (Month 1) to advanced integration (Month 3). It draws from elite protocols like Bryan Johnson's Blueprint, emphasizing measurement-driven adjustments via wearables. Consult a physician before starting, especially for supplements or fasting.

Core Tracking Setup

Use Whoop 5.0 or Oura Ring 5 for continuous HRV, sleep, strain, recovery, cortisol (Oura), and metabolic insights; aim for HRV >60ms baseline and sleep scores >90. [23][4] Log weekly bloodwork (NAD+, inflammation via CRP, glucose via CGM if possible) and adjust based on data. Target: Reduce biological age markers like DunedinPACE via multi-omic trends. [1]

Supplement Stack

Daily Base (all months, morning on empty stomach unless noted):

• NMN 500mg (cycle 5 days on/2 off) + Resveratrol 500mg (with fat) for NAD+ boost and sirtuin activation. [2][25]
• Creatine 5g post-workout for energy and cognition. [2]
• Omega-3 (EPA/DHA) 2g with meals for inflammation control. [2]
• Magnesium Glycinate 400mg evening for recovery/HRV. [2]

Month 1-2 Additions (cycle 8 weeks on/2 off):

• Berberine 500mg x3 pre-meals for glucose/AMPK. [2]
• Curcumin 500mg with fats for anti-inflammation. [2]

Month 3 Advanced:

• Lion’s Mane 2g for NGF/cognition; Quercetin/Fisetin 500mg pulse (2 days/month) as senolytics. [2] Monitor via quarterly NAD+ tests; total daily cost ~$5-7. [2]

[1]

Dietary Protocols

Base: Cyclic Ketogenic (prevents senescence from continuous KD). Weeks 1-4/7-10: Keto (70-89% fat, <50g carbs; e.g., EVOO 45ml/day, fatty fish, nuts, low-carb veg like broccoli/cauliflower). Weeks 5-6/11-12: Refeed control (add berries/sweet potato for glycogen). 2250kcal, 25% protein. Benefits: +13% median lifespan in models, preserved function. [3][30][36]

Fasting Regimen (all months):

• Daily 16/8 (eat 8am-4pm) for autophagy. [21]
• Month 2+: 5:2 (500kcal Tue/Fri). [21]
• Month 3: One 24-48h water fast/month (post-Mon fast day). Hydrate with electrolytes. [26]

Example Day 1 Meal: Super Veggie (broccoli 250g, lentils 150g cooked, mushrooms, ginger, EVOO 15ml). [1]

Exercise Routine

6hrs/week, progressive overload. Track strain/recovery via Whoop; rest if HRV <50ms.

Day	Focus	Details
Mon	Strength	3x8 squats/deadlifts/pull-ups/presses; 45min. [5][1]
Tue	HIIT	20min (e.g., 30s sprint/90s walk x8); VO2 max focus. [5][11]
Wed	Zone 2 Cardio	45min brisk walk/cycle (conversational pace). [1]
Thu	Strength	3x8 hinges/pushes/pulls; flexibility (yoga 10min). [5]
Fri	HIIT/Flex	20min intervals + balance (e.g., single-leg stands). [11]
Sat	Active Recovery	30min hike/light mobility.
Sun	Rest	Walk 10min post-meals.

Month 3: Add shockwave/red light 3x/week for recovery. [1]

Stress Resilience

Daily (10min): HRV biofeedback via Whoop/Elite HRV app—breathe at 6 breaths/min to raise RMSSD >20ms; reduces anxiety large effect. [6][12]

Weekly:

• Month 1: Breathwork (Wim Hof 3x).
• Month 2: Neurofeedback app (e.g., Muse/Sens.ai) for alpha-theta training; builds resilience via PSNS. [22][27]
• Month 3: Vagus stimulation (Pulsetto device 5min/day); +30% recovery. [4]

Evening: 60min wind-down (no screens, read); RHR <50bpm pre-bed. [1]

Monthly Progression

Month 1: Foundation—Nail tracking/sleep (100% score), base supps/diet, consistent exercise. Benchmark HRV/sleep.

Month 2: Optimization—Add fasting/cycling, berberine, neurofeedback. Tweak carbs if energy dips (Whoop data).

Month 3: Advanced Peak—Senolytics, extended fasts, full stack. Re-test biomarkers; aim +10-15% HRV, -5% body fat.

Measurement & Adjustments

Weekly Whoop review: If recovery low, deload exercise/add magnesium. Quarterly: Blood panel (NAD+, HbA1c, CRP). Scale via DEXA if available. Expected: Elite athlete RHR (~40bpm), top-quartile sleep. [1][23][1]