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Olimp Run – Discipline in Motion

Insights, reflections, and hard-earned lessons from a path of physical, mental, and intellectual growth.
Training logs, deep dives, and thoughts from the edge of effort.

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NeuroForge 3.0 – Cycle Start

September 8th 2025 — I start my third cycle of brain-health supplementation (NeuroForge 3.0).
I couldn’t wait for this moment – it feels like stepping into a new level, not just “taking supplements.”

This is not about a temporary boost.
This is systemic building: like bones and muscles build slowly from raw material, the brain also needs time and foundations.
The guiding principle: no shortcuts, no hacks. I’m creating conditions for long-term neuroplasticity, stable energy, and sustainable growth.

Daily protocol

Morning (with breakfast, include fat)

  • Uridine (Nootropics, 250 mg) → synaptogenesis, neuronal membranes, synergizes with DHA and Alpha-GPC.
  • Alpha-GPC (300 mg) → acetylcholine precursor, memory, processing speed.
  • PQQ (20 mg) → mitochondrial biogenesis, higher ATP yield.
  • CoQ10 (100 mg) → mitochondrial support, heart health, antioxidant.
  • ALCAR (500 mg) → fatty acid transport, mental stamina, neuroprotection.
  • Rhodiola (100–200 mg) → adaptogen, stable energy, resilience to stress.
  • Thorne 2/Day – 1 capsule → micronutrient base.

Midday (after lunch)

  • Bacopa (1 cap) → long-term memory, cortisol modulation, calming effect.
  • Gotu Kola (1 cap) → neuroplasticity (BDNF), microcirculation, mental clarity.
  • Thorne 2/Day – 1 capsule → second half of the multi.

Evening (2–3h before bed)

  • Neuro-Mag (Magnesium L-Threonate, 3 caps = 144 mg Mg) → synapses, working memory, deep sleep.
  • Phosphatidylserine (100 mg) → lowers cortisol, sleep support, neuronal membranes.
  • DHA (480 mg DHA + 205 mg EPA) → neuronal structure, memory, nervous system health.

Functional roles

  • Uridine – raw material for synaptic plasticity.
  • Alpha-GPC – acetylcholine fuel → focus, coordination.
  • PQQ – creates new mitochondria.
  • CoQ10 – supports ATP production.
  • ALCAR – energy transport, neuroprotection.
  • Rhodiola – adaptogen, cortisol balance, steady energy.
  • Thorne 2/Day – micronutrient foundation.
  • Bacopa – long-term memory, anxiolytic.
  • Gotu Kola – raises BDNF, circulation, clarity.
  • Neuro-Mag – deep sleep, memory.
  • Phosphatidylserine – lowers evening cortisol, recovery.
  • DHA – neuronal structure, myelin.

Plan & timeline

  • Most compounds: 2 months (Sept–Oct).
  • Some extend to 3 months (DHA, PS, Neuro-Mag, Thorne 2/Day).
  • Rhodiola → 8 weeks, then pause.
  • October → add Olimmuno stack (NAC + resveratrol + citrulline).

Reflections

This cycle aligns with my Berkeley Executive AI Program – the brain stack will fuel heavy learning, while training (running + calisthenics) keeps the system in balance.

Daily rhythm for growth:

  • Morning → power & mitochondrial energy.
  • Midday → plasticity & memory.
  • Evening → regeneration & consolidation.

Outside the stack:

  • Running (VO₂ intervals, Z4/Z5 sessions) → boosts BDNF.
  • Calisthenics → discipline, body-brain integration.
  • Piano (10 min daily) → bilateral neuroplasticity.
  • Chess (2–3×/week) → working memory & planning.
  • Books → Presence Process (inner regulation) + Mastery (strategic growth).

The feeling is clear: this cycle will mark a new level.

Mindset

  • This is my 3rd cycle.
  • The first gave me proof it works.
  • The second stabilized my system.
  • This one → I expect a leap.

No rush, no shortcuts.
Just systematic growth, built day by day.

Amy Plan – Surviving Week 6

August 31st, and I finished Week 6 out of 15 in the Amy Parkerson-Mitchell 5K Time Goal plan.

I survived.

How it felt

  • Tempo runs: Amy wants me at 4:20–4:33/km. I don’t go there. I stay at ~4:50/km in Zone 3 — controlled, not suicidal. It still feels like tempo, and my HR stays where I want it. I’d rather run smart and consistent than burn myself down.
  • Speed repeats: the grind. I can hold 5–6 × 3 minutes at ~4:00/km, with 3-minute cooldowns between. By the 4th rep I’m already dying, the last 30 seconds of each rep are pure hell. HR climbs to 186–187, though a few months ago the same sessions sent me to 191–192. Adaptation is happening.
  • Base runs: smooth again, almost meditative. Back to the rhythm I built during the 17-week adaptive program earlier this year. Recovery pace ~5:55–6:00/km, HR <150. Easy means easy.

Metrics this week

  • HRV stable at ~130 (top end of my range).
  • Resting HR dropped to an all-time record: 38 bpm.
  • Sleep consistently 80+ (Garmin scores), thanks to going to bed before 23:00 and finishing food by 17–18.
  • VO₂max: climbing back, now at 50.

The doubt

Amy expects me to run the goal 5K at 4:20/km.
Reality: in my whole life, I’ve only managed that pace for 5K about 3 times — and it nearly killed me every time.

Yes, 20 seconds/km slower (4:40) feels sustainable.
But 4:20? That’s the edge.

When I do 3 minutes at 4:00/km, I can barely survive — even with 3 minutes rest between intervals. How will I run 22 minutes non-stop at 4:20?

Maybe adaptation will bridge the gap.
Maybe it won’t.

For now, I’m grinding, surviving, and learning not to let the plan kill me before race day.