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Some notes updates.

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Dessalines 2023-07-28 09:14:59 -04:00
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30
recipes/cold_brew_coffee.md
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@ -1,5 +1,15 @@
https://www.youtube.com/watch?v=MPDfn--vxK8&t=157
# C2
Start at full clockwise
Type | clicks
--- | ---
Espresso | 10-14
Pour-over | 18-24
French press | 25-27
# Mocha
[Source](https://www.youtube.com/watch?v=M4bqjmdCwRY)
@ -34,12 +44,20 @@ https://www.youtube.com/watch?v=MPDfn--vxK8&t=157
# Osmotic flow
- 18g coarse
- Bloom 45g
- pour center until it poofs, then stop
- 2m, 150g
- now go in outward circles. Stop when it puffs
- 3m, 300g
- 1:13 Ratio (20g coffee, 260g of 80C/176F water)
- Grind size 900-1300 microns (bit coarser than normal V60 grind, reference at 0:50)
- Rinse/pre-heat filter & shake coffee grinds flat in V60
- 0:00-0:15 Bloom with 3x (math works it to be 2.5x) grind dose in slow spirals about 1" high (60g)
- Wait 10 seconds
- 0:25-0:40 Slowly pour into center, very close to bed. Don't move kettle. Up to 120g
- Wait 5 seconds
- 0:45-2:15 Pour as slowly as possible, moving in circular motion, up to about 1" in diameter.
- Let drain for only 5 seconds, then remove brewer
- Stir
Notes:
- Using a smaller brewer (01 VS 02) helps, with a minimum 20g coffee dose
- Tip kettle on its side as you pour to be able to pour even slower (use cloth on bottom of kettle to hold it)
# hoffman 1 cup

63
routines.md
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@ -16,10 +16,14 @@ For listening to books / podcasts, use [Smart Audiobook Player](https://play.goo
## Morning
Inspired by [Andrew Huberman's optimal morning routine](https://www.youtube.com/watch?v=gR_f-iwUGY4&), and [Med school insiders routine.](https://www.youtube.com/watch?v=LQ8JOsc3-wU)
Inspired by [Andrew Huberman's optimal morning routine](https://www.youtube.com/watch?v=gR_f-iwUGY4&), [Med school insiders routine.](https://www.youtube.com/watch?v=LQ8JOsc3-wU), [2](https://www.youtube.com/watch?v=t-ezOLT2Kv0), and [Ali Abdals's Sleep routine](https://www.youtube.com/watch?v=K3eS4jr2pIo1).
Try to keep the total time to under an hour, allocating more of the time to meditating or working out.
An acronym to remember these:
**wisdom**: water (and maybe workout), incisors, stretch, dress, outside, meditate
### Wake up
Don't use phone while in bed. Go to the next step right away.
@ -28,31 +32,33 @@ Don't use phone while in bed. Go to the next step right away.
You get dehydrated at night, drink a lot right when you get up. Fill a water bottle and put it next to your bed the night before.
### Stretch
Do [Jeremy Ethiers routine](https://www.youtube.com/watch?v=RqcOCBb4arc). Your neck and back will thank you.
Time: 2m
### Mouth
### Mouth / Incisors
Brush, floss, and scrape your tongue. Your mouth is gross after sleeping. Use white strips once a week or so if your teeth are discolored from coffee or tea.
Time: 4m
Time: 3m
### Face
Do [Ali Abdals routine](https://www.youtube.com/watch?v=OrElyY7MFVs). Rinse / use cleanser, then mix moisturizer and sun-tan lotion. Do any makeup you need to after.
Do [Ali Abdals routine](https://www.youtube.com/watch?v=OrElyY7MFVs). Rinse / use cleanser, then mix moisturizer and sun-tan lotion. Do any makeup you need to after.
Time: 3m
### Stretch
Do [Jeremy Ethiers routine](https://www.youtube.com/watch?v=RqcOCBb4arc), especially the thoracic rotations. Your neck and back will thank you.
Stretch knees and ankles if necessary.
Time: 2m
### Get dressed
You'll need clothes for the next steps.
### Go outside
For the next few steps, you should go outside (porch, balcony, yard, or walk to a park).
For the next few steps, you should go outside (porch, balcony, yard, or walk to a park). You should spend at least 10-30m getting morning sun.
### Journal
@ -70,7 +76,7 @@ Time: 5m
### Meditate or go for a walk
Do this outside(if its cold put on a jacket), eyes slightly open. Start at 10 minutes. Add a minute per day, working out to whatever you feel comfortable with. On busy days, go back down to 10m.
Do this outside(if its cold put on a jacket). Start at 10 minutes. Add a minute per day, working out to whatever you feel comfortable with. On busy days, go back down to 10m.
See huberman's video above for why getting light into your eyes, and the sun's rays on your skin in the early morning is important.
@ -86,6 +92,14 @@ Time: 10m+
Do 2-3 times per week. Don't work out too long, or you could wear down your joints, and feel drained the rest of the day. [Here's my routine with videos.](workout_routine.md)
Get a fitness tracker like a Xiaomi Mi Band (They cost ~$30). Besides useful notifications (turn off all your phone and device sounds, this thing vibrates your wrist for notifications you want), you can set it to continuously measure your heart rate.
#### PAI
[PAI (Personal Activity Intelligence)](https://www.ntnu.edu/cerg/personal-activity-intelligence) is a proven metric, based on your heart rate, that can increase your life expectancy by up to 8 years. You can do HIIT workouts, or other intensive cardio to get up to 100 PAI per week.
Its best to space out cardio and strength.
Time: 30m+
### (Optional) Shower
@ -100,6 +114,8 @@ The colder the shower, the faster you'll be.
Moisturize your whole body after showering, since showering can dehydrate your skin. Put suntan lotion + moisturizer on face.
Put on deodorant after clothes.
Time: 10m
### (Optional) Drinks
@ -140,13 +156,28 @@ Don't worry about using a sleep tracker, leave your blinds open and wake up with
If you're having trouble sleeping, its because you didn't get enough outside time in the morning, or you didn't do enough physical activity during the day. Don't try to fix it that night, fix it by doing the correct morning routine in the following days.
## Energy / Willpower
Your willpower / energy to do daily tasks is like a tank, and needs to be replenished after being exhausted. Some things that can help fill the tank are below:
### Activities that fill the tank
- 20m nap. This works best in the afternoon, after coffee.
- Meditating for any amount of time.
### Things that empty the tank
- Mental labor / work
- Doing anything creative
- Consuming content (reading, watching shows, browsing the internet)
## Eating / weight
### When to eat
Do IF (intermittent fasting). No, its [not bad for you... its good for your long-term health](https://www.youtube.com/watch?v=7nJgHBbEgsE), and can help you lose or gain weight depending on your goal.
Start out with a **14-10** (14 hour fast, 10 hour eat), and work your way up to either a 20-4, or 22-2. Aim for eating one big meal a day, and snacking / eating whatever you want the rest of your window.
Start out with a **14-10** (14 hour fast, 10 hour eat), and work your way up to either a 20-4, or 22-2. Aim for eating one big meal a day, and snacking / eating whatever you want the rest of your window. I start eating at 4-5pm, and end at 8-9pm.
Switch to a weekly schedule if you want to acheive your goals faster (IE 10-2, fasting 2 days a week, or alternate day fasting).
@ -160,9 +191,9 @@ High protein foods: tofu, seitan, edamame, nutritional yeast, mushrooms, spinach
Learn to make seitan at home with vital wheat gluten(very high in protein) as a base.
If your are doing IF, don't worry about how much you're eating... just eat till you're full.
If you're doing IF, don't worry about how much you're eating... just eat till you're full.
Go vegan. The meat and dairy industries are one of the biggest polluting industries, are extremely wasteful of land use, and a nightmare for the hundreds of millions of living beings raised solely to be slaughtered for human taste buds. Humans haven't needed to eat animals since the agricultural revolution.
Go vegan. The meat and dairy industries are one of the biggest polluting industries, are extremely wasteful of land and water use, and a nightmare for the hundreds of millions of living beings raised solely to be slaughtered for human taste buds. Humans haven't needed to eat animals since the agricultural revolution.
### What to Drink
@ -172,6 +203,8 @@ If you're doing IF, drink a lot of water(flavored if you want), tea, and coffee.
Drink as much coffee or tea as you want. Coffee can be fun to get good at.
Don't drink caffeine after ~ 3pm, as it will mess up your sleep cycle.
Don't drink alcohol too late at night. Keep it to 1-2 drinks max per day. If you care about your weight / body fat, don't drink at all.
If you want to get high and still be functional, try CBD oil, or weed / delta-8 gummies. They last a long time, are cheaper than alcohol or other drugs, aren't addictive, have miniscule calories compared to alcohol. You won't smell like weed, and you won't damage your lungs using them.

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workout_routine.md
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@ -4,10 +4,10 @@
| Day | Workout | Time |
| ----- | ------------------------------------ | ---- |
| Mon | Full Body (Lower + Arms + Core) | 40m |
| Mon | Full Body (Lower + Arms + Core + Cardio) | 40m |
| Tues | Rest | |
| Wed | Rest | |
| Thurs | Full Body (Chest + Core + Shoulders) | 40m |
| Thurs | Full Body (Chest + Core + Shoulders + Cardio) | 40m |
| Fri | Rest | |
Order: Chest, Legs, Arms, Cardio / Core, Posture
@ -16,9 +16,17 @@ Don't do more than 45m per day.
## Equipment
- Dumbbell set, at least 2 pairs of handles.
- Dumbbell set, at least 2 pairs of handles
- Yoga mat
- Pillow
- A fitness tracker that can track your PAI (Set it to continuously monitor your heart rate).
### PAI
[PAI (Personal Activity Intelligence)](https://www.ntnu.edu/cerg/personal-activity-intelligence) is a proven metric, based on your heart rate, that can increase your life expectancy by up to 8 years. You can do HIIT workouts, or other intensive cardio to get up to 100 PAI per week.
Use a fitness tracker that can track PAI (currently only xiaomi and amazfit)
## Extras
@ -61,7 +69,13 @@ Use the android app XPlayer, a video player you can mute, so I can listen to aud
- [Jeremy Ethier / GjustLink - Follow-along 12 min posture routine ](https://www.youtube.com/watch?v=oV67sCZwBuc)
## Dieting
### Dieting
- [Intermittent Fasting - the science and benefits](https://www.youtube.com/watch?v=7nJgHBbEgsE)
- [Jeff Nippard - The smartest way to get lean](https://www.youtube.com/watch?v=d8V9ZaSq9Oc)
### Stretching
- [Dr. Berg - knee pain](https://www.youtube.com/watch?v=1NF6XAJq7KE)
- [Tone and tighten - Knee pain.](https://www.youtube.com/watch?v=ikt6NME0k9E)
- [Doctor Jo - Knee pain](https://www.youtube.com/watch?v=UW8UWZ2gvd0)