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On April 15th, I officially launched my NeuroForge protocol — a long-term supplement plan aimed at building a stronger, more adaptable brain and nervous system. No stimulants. No nootropic shortcuts. Just real, evidence-based support for cognitive plasticity, performance, and structural integrity.

This isn’t about feeling better. This is about becoming better.

I treat brain development the same way I treat athletic development: With structure, discipline, and a clear intention to build and protect.

🎯 Purpose

To systematically strengthen my cognitive performance and neural resilience for:

• Deep work in chess and piano
• Technical and strategic problem solving
• Advanced calisthenics (e.g. handstands, L-sits, archer pushups)
• High-intensity running
• Complex book analysis (reading list)

💊 Supplement Stack (April 15th launch)

Supplement	Purpose
Alpha-GPC (300 mg)	Acetylcholine precursor — memory, focus, coordination
Phosphatidylserine	Neuronal membrane building, cortisol modulation, sleep support
Magnesium L-Threonate	Synaptic density, working memory, neuroplasticity
DHA (Nordic Naturals)	Neuron structure, brain development, long-term memory
Uridine	Synapse formation, membrane phospholipids
PQQ	Mitochondrial biogenesis, energy metabolism, antioxidant
CoQ10 (Ubiquinol)	Mitochondrial support, ATP production, cardiovascular health
Resveratrol Elite	Hormonal modulation, sirtuin activation, anti-inflammatory
NAC	Glutathione precursor, detoxification, anti-oxidative protection
Acetyl L-Carnitine	Mitochondrial energy, cognitive stamina, neuroprotection
Thorne 2/Day	High-quality multivitamin to cover all micronutrient bases

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📆 Daily Schedule

☕ Morning (fasted or with light food):

• Alpha-GPC – 300 mg
• Neuro-Mag (Magnesium L-Threonate) – 1 capsule
• Uridine – 1 capsule
• PQQ – 1 capsule
• CoQ10 (Ubiquinol) – 1 capsule
• Resveratrol Elite – 1 capsule
• NAC – 1 capsule
• Acetyl L-Carnitine – 1 capsule
• Thorne 2/Day – 1 capsule (AM dose)

🏃 Pre-workout (30 min before training):

• Creatine (Thorne) – 5 g
• Beta-Alanine – 3–4 g
• Acetyl L-Carnitine – 1 capsule (second dose)
• ISO100 protein (hydrolysate) – 25–30 g (post-workout)

🌃 Evening (60 min before sleep):

• Neuro-Mag – 1 capsule (second dose)
• Phosphatidylserine – 100 mg (calming effect, optional)
• Micellar Casein protein – 30–40 g
• Thorne 2/Day – 1 capsule (PM dose)

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🤝 Philosophy

This is not a shortcut. It’s a long-term architecture project.

Just like bones require calcium and weight-bearing stimulus to strengthen, and muscles grow from progressive resistance + amino acids, the nervous system needs nutrients, rest, challenge, and consistency to thrive.

There is no hype here. I don’t take stimulants. I avoid dependency. Every compound above has been chosen for its structural, mitochondrial, and neurorestorative value — not for a quick mental “high.”

This protocol will run for at least 8 weeks. After that, I’ll reassess based on how I perform — mentally, physically, emotionally.

Let’s see what can truly be rebuilt. Let’s forge something strong.

NeuroForge begins.

🚀 New Phase Begins: Calimove Advanced – Phase 3/4

After completing Phase 2 of Calimove Advanced (Level 3/5), it’s time to enter the third training phase. This note serves as a checkpoint and overview of test results and upcoming training structure.

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✅ Phase 3 – Initial Test Results

Each exercise was performed for one max-effort set:

• Typewriter Pull-Ups: 5 reps per side – solid control, nice upper-body tension
• Archer Push-Ups: 5 reps per side – stable form, good range
• Rollouts (Ab Wheel): 5 reps from knees – clear improvement, full extension with control
• Archer Bodyrows: 10 reps per side (performed on low bar, not rings – slightly easier)
• Dips: 12 clean, deep reps with control – no overload to avoid previous shoulder tendon issue
• Hanging Side Lean: 5 reps – still clumsy, but starting to feel the body and direction
• Skin the Cat: 5 good reps – less elbow bend, smoother motion
• L-Sit: Nearly reached full extension – started straightening legs, but slight cramping occurred
• Pistol Squat: 10 half-range reps per leg – strength and mobility still limiting, but no rush
• Chin-Ups (bonus test): New PR – 22 reps! 💪

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🔧 New Weekly Structure (3x / week)

All training sessions begin with:

• 15 min Handstand Routine (focus on balance, overhead control, bodyline awareness)

Each day contains a superset-style pairing (with ~2 min rest between sets):

Monday (Push Emphasis)

• Superset:
  • Typewriter Pull-Ups – 8 sets
  • Archer Push-Ups – 8 sets
• Then: Rollouts – 4 sets

Wednesday (Pull + Support)

• Superset:
  • Archer Bodyrows – 8 sets
  • Dips – 8 sets (watch for shoulder)
• Then: Hanging Side Lean – 4 sets

Friday (Core + Legs)

• Superset:
  • Skin the Cat – 4 sets
  • L-Sit – 4 sets
  • Pistol Squat – 4 sets

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🧠 Focus for This Phase

• Continue dedicated handstand practice – refine control, balance and bodyline positioning
• Maintain tendon health (esp. shoulder/dip area)
• L-Sit: Push toward full extension gradually
• Pistol: Continue prehab and mobility
• Hanging Side Lean: Develop body awareness and stabilization

Let’s see what the next few weeks bring. Phase 3 looks brutal on paper – but that’s how progress happens.

Onward.

🧠 Why

Recurring neck tightness and tension headaches often come from overloaded postural chains: handstand, pull work, desk time, even chess.
Sometimes, even a single painkiller (like ibuprofen) seems to “magically fix it the next day”. But that’s not the point — the real goal is not to mute the body’s intelligent signals, but to actually respond to them.
This micro-routine is designed to reset your traps, upper spine and cranial nerves in under 5 minutes.

Can be done 2–4× per week, especially:

• after long work or chess sessions,
• after upper body training (pulls, dips, handstand),
• or as a mid-day break to restore posture and calm the nervous system.

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✅ Routine (5–7 minutes total)

🔹 1. Chin Tucks (lying or standing)

• Keep spine tall, pull head back (double chin), hold 2 sec
• → 2×10 slow reps

🔹 2. Slow Neck Rotations (Tai Chi style)

• Eyes fixed forward, rotate head gently L → R
• → 2× slow cycles per side

🔹 3. Lateral Neck Stretch

• Drop ear to shoulder, hold opposite hand down
• → 2×30 sec per side

🔹 4. Rolling (trap / upper back)

• Use tennis or lacrosse ball, lie on it or lean against wall
• Target the edge between shoulder blade & neck
• → 60–90 sec total

🔹 5. Seiza + Breathing Reset

• Sit in seiza or cross-legged, close eyes
• Inhale 4s (through nose) → exhale 6–8s (through mouth)
• Relax shoulders, let head float
• → 3–5 breath cycles

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🎯 Goal

Reset accumulated tension, prevent spasms and headaches, and reconnect with the upper body’s alignment.
Subtle = powerful. Daily discipline = long-term freedom.

🧠 Objective

Following a consultation with the Calimove team, I’m adding two weekly support sessions to improve progress in L-sit and pistol squat during Phase 3–4 of the Advanced program. These are not full workouts, but technical activations designed to improve control, mobility, and awareness without overloading the system.

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✅ Tuesday – L-Sit Activation (15 minutes)

• Sitting Leg Raise (1 leg) – 2×5–8 per side
• Reverse Plank Hold – 2×30 sec
• Tuck Compression Drill (floor sit, hands beside hips, lift knees) – 2×10 sec
• Lying Leg Raise (legs straight) – 2×10
• Dead Bug (with active core tension) – 2×10

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✅ Thursday – Pistol Prehab (20 minutes)

• Deep Lunge w/ ankle mobility – 2×30 sec per side
• Bulgarian Split Squat (no weight) – 2×6 per leg
• Wall Sit – 2×30–45 sec
• Negative Pistol (using stick or doorway for balance) – 2×slow descents
• Glute Bridge March – 2×10 (alternating legs)

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🌙 Evening Stretching Sessions (Tuesday + Thursday)

Instead of doubling Mobility 2.0 volume, I include relaxing evening stretches to unwind and support recovery:

• Pigeon Stretch – 2×30 sec per side
• Lunge with rotation – 2×30 sec per side
• Seated Forward Fold – 2×30 sec
• Seiza Sit + Ankle stretch – 2×20 sec
• Diaphragmatic Breathing – 3×10 deep breaths

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These sessions aim to build smarter control and joint preparation for better long-term gains in L-sit and pistol squat—without risking overtraining.

For the last months, I’ve been focused intensely on physical development (running, calisthenics, recovery, sleep), and it’s been great.
But as I look at the full picture, I realize: there’s a part of me that thrives on intellectual challenge. Not passive learning — but deep reflection, mental sharpening, and expanding frameworks of thought.

So I decided to initiate an intentional intellectual reset — a structured approach to reconnecting with reading and reflection, not for relaxation, but for long-term growth.
This isn’t just “reading more.” This is about reclaiming the mental edge through philosophy, psychology, cognitive science, habit-building, and personal mastery.

After a short research and reflection, here’s the essential list that stood out — all high-impact titles I either missed or never finished. Time to change that.

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🔹 Core Books for this Cycle

1. Meditations – Marcus Aurelius

A collection of private notes by a Roman emperor and Stoic philosopher.
A raw, honest insight into the mind of a man balancing duty, mortality, and virtue.
A manual of mental clarity and resilience — as real today as it was 2,000 years ago.

2. The Art of Learning – Josh Waitzkin

Chess prodigy turned Tai Chi world champion.
This book is about deep mastery: learning how to learn, developing intuition, and staying focused under pressure.
Perfect for anyone pursuing performance at a high level — in any domain.

3. Atomic Habits – James Clear

A sharp, systematic take on habit formation.
More practical and actionable than Duhigg’s Power of Habit.
If you want habits that stick and systems that scale — this is it.

4. The Presence Process – Michael Brown

A 10-week guided process to reconnect with your emotions through breathwork and awareness.
More intense than mindfulness — this is inner work with direction and structure.
Perfect for rebalancing energy and cultivating real inner stillness.

5. Mastery – Robert Greene

Not a motivational book — a strategic manual.
Breaks down the path from apprenticeship to genius through the lens of history’s greatest minds.
Essential if you value long-term development over shortcuts.

6. The Black Swan – Nassim Nicholas Taleb

A brutal takedown of our obsession with prediction and control.
Finishing this book is long overdue — and the timing feels perfect.
It’s less about statistics and more about preparing your mind for uncertainty.

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🔥 My 6-Month Reading and Reflection Plan

This is not about speed. This is a cycle of intentional study, reflection, and integration — one theme per month.

📘 April – Stoic Reset

Book: Meditations
Read 1 fragment per day + note reflection.
Evening question: What did I face today that was outside of my control?
→ Goal: Build mental clarity and calm from within.

📘 May – The Learner’s Mindset

Book: The Art of Learning
Track your “flow” moments, study your own learning habits.
→ Goal: Learn how I learn — and evolve my system.

📘 June – Habit Architecture

Book: Atomic Habits
Build 1 habit, track it daily.
→ Goal: Establish one foundational routine with consistency.

📘 July – Deep Presence

Book: The Presence Process
10-week breathwork and awareness cycle.
→ Goal: Reconnect with inner signals and emotional clarity.

📘 August – The Mastery Path

Book: Mastery
Reflect weekly on your own long-term craft and trajectory.
→ Goal: Own the slow process of becoming exceptional.

📘 September – Embracing Chaos

Book: The Black Swan
Finish what I started, embrace uncertainty, and extract personal insight.
→ Goal: Redefine my relationship with control and unpredictability.

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This isn’t a sprint. It’s a long-term recalibration of the mind.
No expectations — just intention, discipline, and reflection.
Let’s see where it takes me.