Advanced Longevity Plan (Biohacker)

3-Month Longevity Optimization Plan for Biohackers

Integrating advanced supplementation, precision nutrition, wearables, and personalized performance strategies.

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Phase 1: Month 1 – Metabolic & Cognitive Foundation

Focus: Establish baseline biomarkers, adapt to ketogenic metabolism, and optimize sleep/stress resilience.

1. Supplement Stack (Daily)

• NAD+ Boosters
  • NMN (500 mg, morning) + Resveratrol (500 mg with fat)
  • NR (Nicotinamide Riboside, 300 mg, alternate days with NMN to prevent receptor desensitization).
• Mitochondrial Support
  • CoQ10 (200 mg) + PQQ (20 mg).
• Anti-Inflammatory
  • Omega-3s (2 g EPA/DHA) + Curcumin (500 mg BCM-95).
• Adaptogens
  • Rhodiola Rosea (500 mg, cycled 5 days on/2 off) for cortisol modulation.
• Nootropics
  • Lion’s Mane (1 g) + Alpha-GPC (300 mg) for neurogenesis.

Cycle: 5 days on, 2 days off (except Omega-3s and Curcumin).

2. Dietary Protocol

• Cyclical Ketogenic Diet (CKD):
  • 5 days strict keto (<20g net carbs, 70% fat, 20% protein, 10% carbs).
  • 2 days targeted keto (50g carbs pre-workout).
• Intermittent Fasting (IF): 16:8 (eat between 12–8 PM).
• Autophagy Trigger: 24-hour fast every Sunday (water, electrolytes, green tea).

Sample Meal:

• Breakfast (12 PM): Avocado, pasture-raised eggs, collagen peptides.
• Lunch: Grass-fed ribeye, roasted broccoli with olive oil.
• Dinner: Wild salmon, asparagus, macadamia nuts.

3. Wearable Tracking

• Oura Ring: Track HRV, sleep stages, and body temperature.
• Continuous Glucose Monitor (CGM): Monitor ketosis and glucose spikes.
• Adjustments: If fasting glucose >90 mg/dL, reduce protein intake at dinner.

4. Exercise Routine

• Strength Training (4x/week): Full-body compound lifts (squat, deadlift, bench) at 80% 1RM.
• HIIT (1x/week): 4x4-minute cycling sprints (VO2 max focus).
• Recovery: Daily yoga + 10-minute sauna post-workout.

5. Stress Resilience

• HRV Training: Morning breathe work (4-7-8 breathing) guided by Elite HRV app.
• Neurofeedback: Muse headband for 20-minute theta-wave meditation sessions.

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Phase 2: Month 2 – Intensification & Peak Performance

Focus: Enhance autophagy, muscle hypertrophy, and cognitive clarity.

1. Upgraded Supplement Stack

• Add Apigenin (50 mg) at night for senolytic support.
• Intermittent Rapamycin (2 mg/week) under medical supervision (optional).
• Lithium Orotate (5 mg) for neuroprotection.

2. Dietary Adjustments

• Protein Cycling: 1.6g/kg body weight on training days, 1g/kg on rest days.
• Prolonged Fasting: 36-hour fast biweekly (bone broth allowed).

3. Exercise Upgrades

• Strength: German Volume Training (10x10 squats at 60% 1RM).
• HIIT: Tabata sprints (8 rounds of 20s on/10s off).
• Cold Exposure: 3x/week ice baths (50°F for 5 minutes post-workout).

4. Cognitive Challenges

• Dual N-Back Training: 15 minutes/day via BrainGymmer.
• Red Light Therapy: 10 minutes morning exposure (850nm wavelength).

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Phase 3: Month 3 – Optimization & Longevity Consolidation

Focus: Refine biomarkers, enhance cellular repair, and lock in habits.

1. Advanced Supplementation

• Senolytic Stack (1x/week): Fisetin (1g) + Quercetin (500 mg).
• Peptide Support: Epitalon (10mg subQ, 5 days on/off) for telomere support.

2. Precision Nutrition

• Nutrigenomic Tweaks: Add sulforaphane (broccoli sprouts) if methylation SNPs detected.
• Time-Restricted Eating: 18:6 fasting window (eat 2–8 PM).

3. Peak Performance Training

• Strength: Powerlifting peaking (90% 1RM, 3x3 sets).
• VO2 Max Focus: 5x5-minute hill sprints at 90% max HR.

4. Biomarker Testing

• Post-Plan Bloodwork: CRP, HbA1c, IGF-1, lipid panel, testosterone/cortisol.
• Adjustments: If CRP >1 mg/L, increase omega-3s and curcumin.

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Daily Protocol Template

• 6:30 AM: Wake, HRV check, Wim Hof breathing.
• 7:00 AM: Cold shower, red light therapy.
• 8:00 AM: NMN + Resveratrol + Alpha-GPC.
• 12:00 PM: First meal (keto).
• 1:00 PM: Strength training.
• 3:00 PM: Post-workout collagen + electrolytes.
• 8:00 PM: Last meal, magnesium threonate.
• 9:30 PM: Apigenin + Muse meditation.
• 10:00 PM: Sleep (Oura-tracked).

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Key Adjustments & Safety

• Avoid Overtraining: If HRV drops >10% baseline, replace HIIT with LISS.
• Keto Flu Mitigation: Sodium (5g/day), potassium (3g/day), magnesium (400mg).
• Medical Supervision: Required for Rapamycin, peptides, or prolonged fasting.

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This plan integrates the latest in longevity science with actionable biohacking tactics. Adjust based on biomarker feedback and wearable data. 🌱💪🧠