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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.

For a long time, I sensed that my brain had two modes: strong analytical bursts in the morning, and calm, structured reflections in the evening. I finally decided to put that intuition to the test by analyzing my genetics — and it turns out I was spot on. 🧬

Thanks to my SNP profile (especially PER3, COMT, BDNF, ASB1, DRD2, ADRA2B), I now understand not only how I learn best, but when, how long, and in what mental state. This post is my blueprint — a cognitive schedule based on genetic traits, self-observation, and biochemical optimization.

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🧠 Cognitive Chronotype: My Genetic Style

Trait	Genotype	Insight
PER3	CC	Morning-focused brainpower, better analysis early in the day
COMT	AA	High dopamine = intense focus, but also easy overstimulation – I need structured intervals
BDNF	CT	Slower neuroplasticity – I learn deeply, but need repetition and rhythm
ASB1	CC	Strong response to daylight – morning routines are biologically optimal
DRD2	GG	Higher dopamine signaling, good reward-based learning, but prone to multitasking trap
ADRA2B	Del/Del	Strong emotional memory – reflection and meaning-making are key to encoding

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🧬 Ideal Day – Based on Genetics & Real Life

Yes, I work 8–17, but I embed learning into my job, and I structure deep work blocks in sync with my biology.

⏰ 07:30 – Wake up, Morning Alpha

• Wake, hydrate, dog walk, daylight.
• Anki review while walking – perfect match with how my brain starts the day.
• Creative but lightweight activities welcome (music, languages, light journaling).

⏰ 08:00–12:00 – Deep Work Peak

• AI learning, math, architecture, systems – hardest tasks first.
• Pomodoro cycles (2× 50:10) with timer.
• I don’t multitask here. Dopamine is high, so I guard my attention carefully.

⏰ 12:00–13:00 – Recovery & Lunch

• Walk or powernap (10–15 min).
• If I do IF (Intermittent Fasting), this is my first big meal.

⏰ 13:00–16:00 – Productive Flow

• Writing, code practice, debugging.
• Second Anki/language session (15–20 min).
• Piano practice fits perfectly here (neuroplasticity window).

⏰ 16:00–17:00 – Transition Out

• Strength training or dog walk.
• Mental deload from productive mode.

⏰ 17:00–22:00 – Reflective Mode

• Philosophy, strategy, chess analysis.
• Reading, journaling.
• Evening = my deep reflection zone, but not for learning brand new technical stuff.
• Chess works well here — surprisingly, I play better in the evening than in the morning. Strategic thinking kicks in.
• Puzzle tactics (short bursts) fit better around 13–16.

🛌 23:00 – Sleep

• My body requires 8 hours.
• I used to experiment with 06:00 wakeups, but despite the amazing mental clarity early on, I’d burn out by 12:00.
• Best combo? Sleep at 22:30–23:00, wake at 06:30–07:30.

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🎯 Summary: Optimal Rules

• ✅ Morning = load RAM (deep learning)
• ✅ Afternoon = productive execution + creativity
• ✅ Evening = strategic reflection + journaling + chess
• ❌ No multitasking, no overstimulation
• ❌ Don’t underestimate sleep – my deep sleep (NREM) is key for memory consolidation

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🧠 Bonus: NeuroForge Stack (from September)

To support my profile (low BDNF activity, intense dopamine use, energy-demanding brain), I’m launching a smart neuroprotection + cognition protocol:

• Uridine + DHA + Citicoline – membrane & synapse support
• PQQ + CoQ10 + ALCAR – mitochondria & energy
• Magnesium L-Threonate + Rhodiola – stress buffering & plasticity

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🔚 Final Thought

I push myself hard – like an athlete, but with my mind. This schedule doesn’t restrict me. It protects me — from burnout, distraction, and wasted energy.

This is what my genetic architecture taught me. Now I respect it.

And on Sundays? I rest, reflect, and plan. As it was always meant to be. ☀️

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A recent podcast reminded me how deeply individual our dietary needs can be. So I decided to check my genetic profile — not just out of curiosity, but to see what my DNA actually says about what helps or hurts my performance.

Turns out? My body had been whispering the truth all along.

The analysis confirmed many of my long-held intuitions:

• I naturally prefer carbs and metabolize them well, but I gain fat easily if they come too late in the day.
• I don’t crave fatty meats — and genetically, I’m better off avoiding saturated fats and processed meats.
• My body doesn’t handle overeating late at night. This isn’t just a lifestyle thing — it’s in my genes.

That last point hit home the hardest. So I’ve returned to what older generations used to say: “Don’t eat late.”

Now I follow an 8-hour eating window, starting in the morning and finishing no later than 16:00–17:00. The goal isn’t restriction — it’s alignment.

What I’m avoiding:

• Evening meals
• Late-night snacking (especially sugars)
• Saturated animal fats (like pork or fatty beef)
• Overeating in general — my appetite control genes are strong, I just have to let them work

Genetic markers that shaped this shift:

SNP (rsID)	Genotype	Interpretation
rs780094	GG	Best carb tolerance in the morning, fat gain if late-day carb load
rs9939609	AA	FTO protective variant – low natural appetite, strong satiety
rs174537	GG	Inflammation-prone with omega-6; benefit from more omega-3
rs4988235	CT	Intermediate lactose tolerance – okay in moderation
rs4994	CC	Slower fat-burning efficiency (ADRB3), especially under high-carb load
rs1558902	AA	Better satiety and food control, less impulsive eating
rs1535	TT	Low DHA synthesis – needs external supplementation (taking Nordic Naturals DHA)

My type (in plain English):

Efficient, low-appetite carb-burner — but only if meals are well-timed and clean. I thrive on early-day structure, moderate carbs, and low-stress routines.

This isn’t about following a trend. It’s about syncing my behavior with my biology — and respecting the subtle truths my body has been showing me all along.

Between August 16th and 22nd, I spent a week in the mountains.
Every day: 30–40k steps and ~800 meters up, but all in Zone 1 because I was with my daughter.
It turned into the perfect form of recovery — movement without pressure, nature, and no training stress.

I also completed my caffeine reset.
I’m proud: no coffee. First time in years, and I feel the difference.

And then, the peak metrics arrived:

• Aug 21st:
  • Best HRV of the year: 139
  • Best resting HR of the year: 39
  • Best sleep score of the year: 96/100 (Garmin)
  • Lowest stress of the year: 16 (Garmin)

Finally, I managed to flip my evening schedule.
I’ve been consistently going to bed before 23:00.
For me, as an Achiever, this has always been the hardest — I would stretch the day endlessly to “do one more useful thing.”
But the best investment in tomorrow is to go to sleep earlier today.

Let’s see how long I can hold it — I’ve never managed to keep this habit stable for long. 😅

Finished Level 1 of Mobility 2.

Was it worth it? Yes — even though the improvements were subtle.
They show up in real life: like getting into a car parked in a ridiculously tight spot,
or avoiding a sprained ankle after stepping into a hole.
It’s not about range. It’s about control. Confidence.
Something shifts.

I used implementation intentions to build the habit:
Mobility break right after second breakfast and first deep work block.
This worked surprisingly well — as long as sessions stayed under 15 minutes.

Once they started pushing 30 minutes toward the end, consistency dropped.
Not from lack of motivation — just time constraints.
Lesson: system friction matters.

Progress?
This isn’t lifting. You don’t feel 10% stronger each week.
Some movements got a bit easier. But mostly it’s a postural presence that sneaks into everyday motion.

And that’s the whole point.

Next step:
I’ll re-run Level 1 from scratch —
same routine, but with a different nervous system and more somatic awareness.

Let’s see what changes.