joelhooks

Complete Meal Prep System Guide

This meal plan's structure optimizes your body's natural rhythms and hormonal patterns throughout the day. The early breakfast stabilizes cortisol and starts your metabolism, while the pre/post workout nutrition maximizes training adaptations and muscle protein synthesis. Strategic carb timing around workouts enhances performance and recovery, while the protein distribution supports continuous muscle maintenance. The earlier dinner and light evening snack align with natural insulin sensitivity patterns and support quality sleep. This consistent approach helps optimize testosterone production, manage cortisol, regulate blood sugar, and enhance overall metabolic flexibility, leading to better body composition and sustained energy levels.

Detailed Meal Breakdown

Early Breakfast (500 cal | P:35g | C:50g | F:15g)

• 1 cup oats (300 cal | 10g P | 45g C | 5g F)
• 1 scoop protein powder (120 cal | 24g P | 2g C | 1g F)
• 1 tbsp nut butter (98 cal | 1g P | 3g C | 9g F)

joelhooks

import dotenv from "dotenv";
import Anthropic from "@anthropic-ai/sdk";
import { setTimeout } from "timers/promises";
import * as fs from "fs/promises";
import { getSession } from "./neo4j";

// Configuration and Initialization
dotenv.config();

const anthropic = new Anthropic({

joelhooks

Simple Device Flow Login CLI implementation

run

npx https://gist.github.com/joelhooks/c585cdab12b986fc7f1a057796e99b76

joelhooks

import {publicProcedure, router} from '@skillrecordings/skill-lesson'
import {isEmpty} from 'lodash'
import {getToken} from 'next-auth/jwt'
import {getSubscriberFromCookie} from '@skillrecordings/skill-lesson/utils/ck-subscriber-from-cookie'

export const offerRouter = router({
  getNextOffer: publicProcedure.query(async ({ctx}) => {
    const token = await getToken({req: ctx.req})

    const subscriber = await getSubscriberFromCookie(ctx.req)

joelhooks

Real Time Web Learning Path

1. A deep understanding of the protocols, operation, architecture and components that support the stack underneath large scale WebRTC.
2. Skills in building and maintaining a Web Socket server and the client applications interacting with it.
3. An awareness of the challenges presented in a real time web application built on Web Sockets and WebRTC with a knowledge of the industry standard approaches to solving these.

---

How will we help students achieve these goals?

joelhooks

// Name: ck stats for site
// Snippet: ;ck

import "@johnlindquist/kit"

const sites = [
  {
    name: "Some Account",
    ck_secret: await env("SOME_ACCOUNT_CK_SECRET"),
  }

joelhooks

joelhooks

#!/bin/bash
# https://gist.github.com/julianxhokaxhiu/c0a8e813eabf9d6d9873
# Improved as per feedback from @pascal - https://gist.github.com/julianxhokaxhiu/c0a8e813eabf9d6d9873#gistcomment-3086462
# brew install optipng pngcrush jpegoptim
find . -type f -iname "*.png" -exec optipng -nb -nc {} \;
find . -type f -iname "*.png" -exec pngcrush -rem gAMA -rem alla -rem cHRM -rem iCCP -rem sRGB -rem time -ow {} \;
find . -type f \( -iname "*.jpg" -o -iname "*.jpeg" \) -exec jpegoptim -f --strip-all {} \;

joelhooks

The Seven Tenets of the UbD Framework

1. Learning is enhanced when teachers think purposefully about curricular planning. The UbD framework helps this process without offering a rigid process or prescriptive recipe.
2. The UbD framework helps to **focus curriculum and teaching on the development and deepening of student understanding and transfer of learning** (i.e., the ability to effectively use content knowledge and skill).
3. Understanding is revealed when students autonomously make sense of and transfer their learning through authentic performance. Six facets of understanding—the capacity to explain, interpret, apply, shift perspective, empathize, and self-assess—can serve as indicators of understanding.
4. Effective curriculum is planned backward from long-term, desired results through a three-stage design process** (Desired Results, Evidence, and Learning Plan). This process helps avoid the common problems of treating the textbook as the curriculum rather than a resource, and activity-oriented teachin

joelhooks

Basic zhs Developer Shell Setup for a New M1 Mac

These are notes about my personal setup for a new macOS computer. Some of the instructions might be incorrect for your environment

Getting Started

You'll need several things installed on your machine to proceed with configuring zsh beyond the defaults.

• Xcode Command Line Tools: just run xcode-select --install. This is an SDK and tool for development in the command line environment. Lots of things depend on it and it's essential.
• homebrew: https://brew.sh/ is the community standard package manager for macOS and des a lot of work installing and managing libraries and tools within your shell environment.