Gemma 3n 4B vs Claude Opus 4
Compare Gemma 3n 4B by Google AI against Claude Opus 4 by Anthropic, context windows of 33K vs 200K, tested across 18 shared challenges. Updated February 2026.
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Gemma 3n 4BvsClaude Opus 4
18 challenges
Why Gemma 3n 4B?
No standout advantages
Why Claude Opus 4?
6.1x more context200K
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Gemma 3n 4BClaude Opus 4
12 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Claude Opus 4
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2 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Gemma 3n 4B
Claude Opus 4
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3 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Gemma 3n 4B
Claude Opus 4
No content available for this output.
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4 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Gemma 3n 4B
Claude Opus 4
No content available for this output.
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5 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Gemma 3n 4B
Sun-Kissed Chickpea & Tomato Delight
This savory dish is quick, easy, and packed with flavor!
Yields: 2 servings Prep time: 5 minutes Cook time: 15 minutes
Ingredients:
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1/2 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt & pepper to taste
Instructions:
- Sauté Aromatics: Heat olive oil in a medium skillet over medium heat. Add chopped onion and cook until softened, about 3-5 minutes. Add minced garlic and cook for another minute until fragrant.
- Build the Base: Stir in the drained and rinsed chickpeas and diced tomatoes (with their juice).
- Season & Simmer: Add paprika, salt, and pepper to the skillet. Stir well to combine.
- Cook & Thicken: Bring the mixture to a simmer. Reduce heat to low and cook for 10-12 minutes, stirring occasionally, until the sauce has thickened slightly.
- Serve: Serve hot on its own, over rice, or with a dollop of plain yogurt (if you have it!).
Enjoy your Sun-Kissed Chickpea & Tomato Delight! It's a vibrant and flavorful meal that’s perfect for a weeknight dinner.
Claude Opus 4
No content available for this output.
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6 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Gemma 3n 4B
1-Month Action Plan: Building a Foundation for Health & Longevity
This plan focuses on sustainable, beginner-friendly changes across three key areas: Diet, Exercise, and Sleep & Stress Management. It’s designed to build healthy habits gradually, not overwhelm you.
Goal: Establish a foundation for better health and longevity through incremental improvements in diet, exercise, sleep & stress management.
I. Diet (Focus: Nourishment, Not Restriction)
- Goal: Improve food quality and establish healthier eating habits.
- Month Breakdown:
- Week 1: Hydration & One Small Swap.
- Action: Drink at least 8 glasses of water daily. Carry a water bottle.
- Action: Replace one sugary drink (soda, juice) with water or unsweetened tea.
- Tip: Add lemon/cucumber to water for flavor.
- Week 2: Increase Vegetable Intake.
- Action: Aim for at least 3 servings of vegetables daily (e.g., side salad, veggie sticks with hummus, veggies in meals).
- Tip: Pre-chop vegetables for easy snacking and cooking.
- Week 3: Prioritize Protein.
- Action: Include a source of lean protein (chicken, fish, beans, lentils, tofu) in at least half of your meals.
- Tip: Prep protein ahead of time (e.g., cook a batch of chicken breast).
- Week 4: Mindful Eating & Portion Control.
- Action: Pay attention to hunger cues. Eat slowly and savor each bite.
- Action: Use smaller plates to help with portion control.
- Tip: Avoid eating in front of the TV/computer.
- Week 1: Hydration & One Small Swap.
II. Exercise (Focus: Gentle Movement & Consistency)
- Goal: Integrate regular physical activity into your routine.
- Month Breakdown:
- Week 1: Daily Movement.
- Action: Aim for at least 30 minutes of low-impact movement daily (e.g., brisk walking, stretching, gardening).
- Tip: Break it up into 10-minute intervals if needed.
- Week 2: Strength Training Basics.
- Action: Incorporate 2-3 bodyweight exercises (squats, push-ups against a wall, planks) 2-3 times per week.
- Tip: Start with 5-10 repetitions and gradually increase.
- Week 3: Find an Activity You Enjoy.
- Action: Explore different activities (dancing, swimming, cycling, yoga) to find something you genuinely like.
- Tip: Join a beginner class or find a workout buddy for motivation.
- Week 4: Increase Intensity/Duration.
- Action: Gradually increase the duration or intensity of your chosen activity. (e.g., walk a little faster, add more reps).
- Tip: Listen to your body and rest when needed.
- Week 1: Daily Movement.
III. Sleep & Stress Management (Focus: Rest & Relaxation)
- Goal: Improve sleep quality and manage stress levels.
- Month Breakdown:
- Week 1: Establish a Bedtime Routine.
- Action: Go to bed and wake up around the same time each day, even on weekends.
- Action: Create a relaxing bedtime routine (e.g., warm bath, reading, meditation).
- Tip: Avoid screen time (phone, TV) for at least 30 minutes before bed.
- Week 2: Optimize Sleep Environment.
- Action: Ensure your bedroom is dark, quiet, and cool.
- Tip: Consider using blackout curtains, earplugs, or a white noise machine.
- Week 3: Stress-Reducing Techniques.
- Action: Practice deep breathing exercises for 5-10 minutes daily.
- Action: Try a short guided meditation (apps like Headspace or Calm).
- Tip: Schedule short breaks throughout the day to de-stress.
- Week 4: Prioritize Relaxation.
- Action: Dedicate time for activities you enjoy (hobbies, spending time with loved ones).
- Action: Practice mindfulness – focus on the present moment.
- Tip: Journaling can be a helpful tool for processing emotions.
- Week 1: Establish a Bedtime Routine.
Important Notes:
- Listen to your body: Rest when you need to. Don’t push yourself too hard, especially in the beginning.
- Consistency is key: Even small, consistent changes are more effective than drastic, unsustainable ones.
- Celebrate small victories: Acknowledge and appreciate your progress.
- Don’t be afraid to adjust: This is a guideline, tailor it to your individual needs and preferences.
- Consult a professional: Talk to your doctor before starting any new exercise or diet program, especially if you have any underlying health conditions.
This plan provides a solid starting point for improving your health and longevity. As you progress, you can gradually increase the intensity and complexity of your habits. Good luck!
Claude Opus 4
No content available for this output.
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7 / 18
Retro macOS UI Recreationweb design
Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.
Gemma 3n 4B
Claude Opus 4
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8 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Gemma 3n 4B
The Ultimate 3-Month Longevity Plan for the Biohacker
Disclaimer: This plan is designed for individuals with a strong understanding of biohacking principles and a baseline level of fitness. Consult with your physician and/or qualified healthcare professionals before implementing any significant dietary, supplement, or exercise changes. This is a template; personalize dosages and activities based on your individual needs, response, and health conditions.
Core Philosophy: This plan focuses on a holistic approach encompassing nutrition, supplementation, exercise, stress management, and personalized tracking. It's built on principles of cellular health, metabolic optimization, and neuroplasticity. Progress is tracked meticulously, and adjustments are made based on data-driven insights.
I. Phase Overview:
- Month 1: Foundation & Adaptation: Establish core habits, optimize nutrient intake, and build a base level of resilience. Focus on adapting to new routines and monitoring baseline metrics.
- Month 2: Intensification & Personalization: Increase intensity, refine protocols based on data, and introduce more advanced techniques. Deepen understanding of individual responses.
- Month 3: Optimization & Fine-Tuning: Refine all aspects of the plan, focusing on maximizing results, addressing any weaknesses, and preparing for long-term sustainability.
II. Key Pillars:
1. Nutrition (Dietary Protocol):
- Base: Ketogenic Diet (modified to optimize for biohacking). This provides sustained energy, promotes cellular autophagy, and supports brain health.
- Macros (approximate, adjust based on individual response):
- Fat: 70-80% of calories
- Protein: 20-25% of calories (prioritize high-quality sources)
- Carbohydrates: 5-10% of calories (primarily from non-starchy vegetables)
- Ketogenic Variations:
- Cyclical Keto (Month 1-2): 2-3 days of targeted carbohydrate refeeding (50-75g net carbs) to replenish glycogen stores and potentially enhance performance. Prioritize complex carbs like sweet potatoes, quinoa, or berries.
- Targeted Keto (Month 2-3): Further refine refeeding days based on performance goals (e.g., longer workouts, cognitive tasks). Experiment with timing and carb sources.
- Foods to Prioritize:
- Healthy Fats: Avocado, olive oil, coconut oil, MCT oil, grass-fed butter, fatty fish (salmon, mackerel, sardines)
- Protein: Grass-fed beef, pastured poultry, wild-caught fish, eggs, organic dairy (if tolerated)
- Non-Starchy Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, asparagus, zucchini, bell peppers
- Fiber: Avocado, chia seeds, flax seeds, psyllium husk (for gut health)
- Foods to Avoid:
- Processed Foods: Limit all processed foods, packaged snacks, and refined sugars.
- Grains: Wheat, rice, corn, oats.
- Legumes: Beans, lentils, chickpeas (can be reintroduced in moderation during refeeding days).
- Most Fruits: Limit to small portions of berries during refeeding days.
- Artificial Sweeteners: Stevia, erythritol (use sparingly).
- Hydration: Minimum 3 liters of water per day. Electrolyte replenishment is crucial (sodium, potassium, magnesium). Consider a trace mineral supplement.
- Meal Timing: Consistent meal times (every 3-4 hours) to maintain stable blood sugar and ketone levels.
2. Supplement Stack (Dosages are examples; consult a professional):
- Daily (Month 1-3):
- Magnesium Threonate (150mg): Promotes cognitive function and sleep quality.
- Vitamin D3 (5000-10000 IU): Optimizes immune function and mood. (Test and adjust dosage based on blood levels).
- Omega-3 Fatty Acids (3-5g EPA/DHA): Supports brain health, reduces inflammation. (Consider a triglyceride form for better absorption).
- Creatine Monohydrate (5g): Enhances strength, power, and cognitive function (cyclical – see below).
- Zinc (20mg): Immune support, testosterone production.
- B-Complex (High-Quality): Energy production, nervous system support.
- Curcumin (500mg with Piperine): Anti-inflammatory, antioxidant.
- Probiotic (Diverse Strain): Gut health, immune function.
- Cyclical Supplements:
- Creatine Monohydrate (5g daily) for 8 weeks, then 4 weeks off. This helps maintain sensitivity.
- Nootropics (Rotate every 4 weeks - see below): (Choose ONE per 4-week cycle)
- Lion's Mane (300-500mg): Nerve growth factor, cognitive enhancement.
- Alpha-GPC (300-600mg): Choline source, cognitive function.
- L-Theanine (200-400mg): Focus and relaxation, synergistic with caffeine.
- Bacopa Monnieri (300mg): Memory and cognitive function.
- Phosphatidylserine (100-200mg): Brain cell support, memory.
- Intermittent Supplementation (Based on needs & monitoring):
- CoQ10 (100-200mg): Energy production, antioxidant (especially if taking statins).
- Vitamin C (500-1000mg): Immune support, antioxidant (especially during periods of increased stress).
- Astaxanthin (4-8mg): Powerful antioxidant, eye health.
3. Exercise Protocol:
- Strength Training (3 days/week): Focus on compound exercises (squats, deadlifts, bench press, overhead press, rows). Prioritize progressive overload (gradually increasing weight or reps).
- Workout Split: Full body (Month 1), Upper/Lower (Month 2), Push/Pull/Legs (Month 3).
- Rep Range: 6-12 reps for hypertrophy, 4-6 reps for strength.
- High-Intensity Interval Training (HIIT) (2 days/week): Short bursts of intense exercise followed by brief recovery periods.
- Examples: Sprints, burpees, kettlebell swings, jump squats.
- Duration: 20-30 minutes.
- Focus: Maintaining high intensity during the "on" periods.
- Cardiovascular Exercise (2-3 days/week): Low-intensity steady-state cardio (LISS) like walking, swimming, or cycling. Aim for 30-60 minutes.
- Recovery (Daily):
- Active Recovery: Light stretching, yoga, foam rolling.
- Sleep (7-9 hours): Prioritize sleep hygiene (dark, quiet, cool room).
- Contrast Therapy: Alternating hot and cold exposure (sauna/cold plunge) to reduce inflammation and improve recovery.
- Massage: Regular massage to release muscle tension.
- Movement Quality: Prioritize correct form over weight. Consider working with a qualified coach to assess and improve movement patterns.
4. Stress Resilience & Mental Wellbeing:
- Heart Rate Variability (HRV) Training: Use a wearable device to track HRV and identify stress patterns. Implement techniques to improve HRV:
- Diaphragmatic Breathing (5-10 minutes daily): Focus on slow, deep breaths.
- Mindfulness Meditation (10-20 minutes daily): Focus on the present moment.
- Cold Exposure (Gradual): Cold showers or ice baths to improve resilience.
- Neurofeedback (Optional): Consider neurofeedback sessions to train brainwave patterns associated with relaxation and focus.
- Cognitive Techniques:
- Journaling: Reflect on thoughts and emotions.
- Gratitude Practice: Focus on positive aspects of life.
- Time Management: Prioritize tasks and avoid overwhelm.
- Social Connection: Maintain strong social connections and spend time with loved ones.
- Digital Detox: Regularly disconnect from technology to reduce stress and improve focus.
5. Advanced Tracking and Monitoring:
- Wearable Device: High-quality wearable (e.g., Oura Ring, Apple Watch with HRV tracking, continuous glucose monitor - CGM) to track:
- Sleep Quality: Duration, stages, efficiency.
- Heart Rate Variability (HRV):
Claude Opus 4
< The plan should be highly detailed and actionable."
Advanced 3-Month Biohacker Longevity Optimization Protocol
Executive Summary
This comprehensive protocol integrates cutting-edge longevity science, performance optimization, and biohacking strategies into a systematic 3-month program. The plan emphasizes measurable outcomes, safety, and progressive adaptation.
Month 1: Foundation & Baseline Establishment
Week 1-2: Assessment & Preparation
Baseline Testing
-
Comprehensive Blood Panel:
- Complete metabolic panel, lipid profile, HbA1c, fasting insulin
- Hormones: Testosterone, estradiol, DHEA-S, cortisol (4-point), TSH, Free T3/T4
- Inflammatory markers: hs-CRP, homocysteine, fibrinogen
- Nutrients: Vitamin D, B12, folate, magnesium RBC, zinc, copper
- Advanced: ApoB, Lp(a), omega-3 index, oxidized LDL
-
Physical Assessment:_
- DEXA scan for body composition
- VO2 max testing
- Grip strength measurement
- Heart Rate Variability baseline (morning readings for 7 days)
-
Cognitive Baseline:_
- Cambridge Brain Sciences assessment
- Reaction time testing (Human Benchmark)
- Sleep quality assessment (Pittsburgh Sleep Quality Index)
Dietary Protocol - Month 1
Weeks 1-2: Metabolic Reset
- Modified Ketogenic Diet (70% fat, 20% protein, 10% carbs)
- Daily caloric intake: Calculate TDEE × 0.9 for mild deficit
- Meal timing: 16:8 intermittent fasting window (12pm-8pm feeding)
Sample Daily Menu:
-
First Meal (12pm):
- 3 eggs cooked in 1 tbsp grass-fed butter
- 1/2 avocado
- 2 cups mixed greens with 2 tbsp olive oil
- 4 oz wild-caught salmon
-
Second Meal (4pm):
- 6 oz grass-fed beef
- 2 cups steamed broccoli with 1 tbsp MCT oil
- 1 oz macadamia nuts
-
Final Meal (7pm):
- 4 oz chicken thigh
- Cauliflower rice with coconut oil
- Green salad with pumpkin seeds
Weeks 3-4: Fasting Integration
- Tuesday/Thursday: 24-hour fasts (dinner to dinner)
- Continue 16:8 on other days
- Sunday: Refeed day with 150% normal calories, 30% carbs
Supplement Stack - Month 1
Morning (with first meal):
-
NAD+ Support Complex:
- NMN: 500mg
- Resveratrol: 500mg (with fat source)
- Quercetin: 500mg
- Fisetin: 100mg
-
Mitochondrial Support:
- CoQ10 (ubiquinol): 200mg
- PQQ: 20mg
- Alpha-lipoic acid: 300mg
-
Essential Stack:
- Vitamin D3: 5000 IU (adjust based on blood levels)
- Vitamin K2 (MK-7): 200mcg
- Magnesium glycinate: 400mg
- Zinc picolinate: 15mg
Afternoon:
- Cognitive Enhancement:
- Lion's Mane: 1000mg
- Bacopa Monnieri: 300mg (standardized to 50% bacosides)
- Rhodiola Rosea: 200mg (3% rosavins, 1% salidroside)
Evening (2 hours before bed):
- Sleep & Recovery:
- Magnesium threonate: 2000mg
- L-theanine: 200mg
- Ashwagandha (KSM-66): 600mg
- Glycine: 3g
Exercise Protocol - Month 1
Monday/Thursday: Strength Training (45-60 minutes)
Workout A:
- Barbell squat: 4×6-8 @ 80% 1RM
- Romanian deadlift: 3×8-10
- Walking lunges: 3×12 each leg
- Leg curls: 3×12-15
- Calf raises: 4×15-20
Workout B:
- Bench press: 4×6-8 @ 80% 1RM
- Bent-over row: 4×8-10
- Overhead press: 3×8-10
- Pull-ups: 3×max reps
- Face pulls: 3×15-20
Tuesday/Friday: HIIT (20 minutes)
- 5-minute warm-up
- 8 rounds: 20 seconds all-out, 40 seconds recovery
- 5-minute cool-down
- Track: Power output, heart rate recovery
Wednesday: Zone 2 Cardio (45-60 minutes)
- Target: 180 - age = max heart rate
- Activities: Brisk walking, cycling, swimming
- Nasal breathing only
Saturday: Active Recovery
- 30 minutes yoga or mobility work
- 20 minutes sauna (if available)
- Cold exposure: 3 minutes cold shower
Sunday: Rest
Stress Resilience & Recovery - Month 1
Daily Practices:
-
Morning HRV Training (10 minutes):
- Use HRV biofeedback device (WHOOP, Oura, or dedicated HRV sensor)
- Resonance breathing: 5 seconds in, 5 seconds out
- Target: Increase HRV by 10% over baseline
-
Meditation (20 minutes):
- Week 1-2: Guided mindfulness (Headspace/Calm)
- Week 3-4: Transition to unguided practice
-
Evening Routine:
- Blue light blocking glasses 2 hours before bed
- Room temperature: 65-68°F
- Complete darkness (blackout curtains)
- White noise or silence
Tracking & Metrics - Month 1
Wearables Setup:
- Primary: WHOOP 4.0 or Oura Ring Gen 3
- Secondary: Continuous Glucose Monitor (Levels or Supersapiens)
- Optional: Eight Sleep pod for sleep optimization
Daily Tracking:
- Morning: HRV, resting heart rate, body temperature
- Throughout day: Steps (target 10,000), glucose responses
- Evening: Sleep readiness score
- Weekly: Body weight, body measurements, photos
Month 2: Optimization & Advanced Protocols
Dietary Protocol - Month 2
Weeks 5-6: Cyclical Ketogenic Diet
- Monday-Friday: Strict keto (<20g carbs)
- Saturday: Carb refeed (2g/kg body weight from sweet potatoes, white rice)
- Sunday: Modified keto (50g carbs)
Weeks 7-8: Extended Fasting
- One 48-hour fast (Wednesday dinner to Friday dinner)
- Preparation: Increase electrolytes 2 days prior
- During fast:
- Snake juice: 2L water, 1 tsp pink salt, 1 tsp potassium chloride
- Black coffee, green tea allowed
- Light walking only
Supplement Stack - Month 2 (Additions/Modifications)
Cycling Protocol:
- Week 5-6: Add Sulforaphane (from broccoli sprouts): 40mg daily
- Week 7-8: Cycle off NAD+ precursors, maintain others
New Additions:
- Methylene Blue (pharmaceutical grade): 0.5mg/kg body weight, 2x/week
- C60 in olive oil: 5ml daily
- Spermidine: 5mg daily
- Rapamycin (prescription required): 5mg once weekly (consult physician)
Exercise Protocol - Month 2
Progressive Overload:
- Increase weights by 5-10% from Month 1
- Add blood flow restriction training to last set of each exercise
Monday/Thursday: Modified Strength
- Incorporate cluster sets for main lifts
- Add 2 minutes rest-pause sets for accessories
Tuesday/Friday: Advanced HIIT
- Wingate protocol: 4×30 seconds all-out, 4 minutes recovery
- Track peak power and fatigue index
Wednesday: MAF Training
- 60-75 minutes at MAF heart rate (180 - age)
- Monthly MAF test to track improvement
Saturday: Contrast Training
- 20 minutes sauna
- 3-5 minutes ice bath
- Repeat 3 rounds
- End with cold
Advanced Biohacking - Month 2
Photobiomodulation:
- Red light therapy: 10 minutes morning, 10 minutes evening
- Target areas: Face, chest, back
- Wavelengths: 660nm and 850nm
Neurofeedback Training:
- 2 sessions/week using Muse or similar device
- Focus on increasing alpha waves and gamma bursts
Grounding/Earthing:
- 20 minutes barefoot contact with earth daily
- Track inflammatory markers
Cognitive Enhancement Protocol - Month 2
Nootropic Cycling:
Week 5-6:
- Modafinil: 100mg, 2x/week (Tuesday/Friday)
- Noopept: 10mg sublingual, daily
- Aniracetam: 750mg with fat source, 2x daily
Week 7-8:
- Phenylpiracetam: 100mg, 3x/week
- L-theanine + Caffeine: 200mg/100mg for focus sessions
- Nicotinamide riboside: 300mg daily
Month 3: Advanced Integration & Personalization
Dietary Protocol - Month 3
Weeks 9-10: Protein Cycling
- Monday/Wednesday/Friday: High protein (1.5g/kg)
- Tuesday/Thursday: Low protein (0.5g/kg) - activate autophagy
- Weekend: Moderate protein (1g/kg)
Weeks 11-12: Personalized Approach
- Based on CGM data, create personalized meal timing
- Implement targeted supplementation based on Month 2 blood work
Exercise Protocol - Month 3
Periodization:
- Week 9-10: Deload (70% intensity)
- Week 11-12: Peak phase (test new 1RMs)
Advanced Techniques:
- German Volume Training for hypertrophy
- Velocity-based training for power
- Heart rate variability-guided training intensity
Longevity Interventions - Month 3
Hormetic Stressors:
- Hypoxic training: 3x/week breath holds
- Heat shock: 4x/week sauna at 180°F for 20 minutes
- Cold shock: Daily cold showers progressing to ice baths
Advanced Supplementation:
- Plasmalogens: 1mg daily
- Urolithin A: 500mg daily
- Ergothioneine: 5mg daily
- Beta-alanine: 3g daily for muscle endurance
Sleep Optimization - Month 3
Advanced Protocol:
- Temperature regulation: ChiliPad set to drop 2°F every 2 hours
- Pink noise during deep sleep phases
- Morning light exposure: 10,000 lux for 30 minutes upon waking
- Evening: Red light only after sunset
Final Assessment & Future Planning
Week 12 Testing:
- Repeat all baseline blood work
- DEXA scan comparison
- VO2 max retest
- Cognitive assessments
- Compile 3-month data trends
Data Analysis:
- Identify top 20% interventions by impact
- Create personalized long-term protocol
- Plan quarterly testing schedule
Safety Considerations & Disclaimers
- Medical Supervision: Consult healthcare providers before starting, especially for prescription items
- Individual Variation: Adjust protocols based on personal response
- Quality Sources: Use third-party tested supplements only
- Gradual Implementation: Don't start everything at once
- Listen to Your Body: Stop any intervention causing adverse effects
Expected Outcomes
Based on scientific literature and anecdotal reports:
- 10-20% improvement in VO2 max
- 15-25% increase in HRV
- 5-10% reduction in body fat (if starting >15%)
- 20-30% improvement in cognitive test scores
- Significant improvements in energy and recovery
- Optimized bloodwork markers
Monthly Investment Estimate
- Supplements: $400-600
- Testing: $500-1000 (Month 1 & 3)
- Devices/Wearables: $500-1500 (one-time)
- Food: $600-800 (quality sources)
- Professional services: $200-500 (optional)
This protocol represents the cutting edge of longevity science and biohacking. Individual results will vary, and continuous optimization based on personal data is essential for long-term success. joaquintournier@Joaquins-MacBook-Pro Rival %
Vote
9 / 18
Advanced Investment Memo (IC Memo)financial modeling
Write a pro-level buy-side investment memo with valuation and diligence questions.
Gemma 3n 4B
No content available for this output.
Claude Opus 4
No content available for this output.
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Sponsored
10 / 18
Mini LBO Underwritefinancial modeling
Build a simplified LBO with returns and sensitivities.
Gemma 3n 4B
No content available for this output.
Claude Opus 4
No content available for this output.
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11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Gemma 3n 4B
The Echo of the Deep: Scallop & Sea Buckthorn Spheres with Smoked Black Garlic Soil, Sea Bean Salad & Yuzu Air.
Conceptual Narrative:
"The Echo of the Deep" is an exploration of contrasting textures and flavors inspired by the hidden depths of the ocean and the vibrant resilience of the coastal landscape. The dish represents a journey from the briny freshness of the sea to the earthy depths of the soil, culminating in a light, ethereal finish. The unusual pairing of delicate scallops and tart sea buckthorn creates a surprising interplay of sweet and sour, evoking the feeling of sunlight piercing through the water's surface. The dish aims to be a sensory experience, stimulating both the palate and the imagination.
Yields: 2 servings Difficulty: Advanced Prep Time: 4 hours (plus overnight curing for black garlic) Cook Time: 30 minutes
I. Scallop & Sea Buckthorn Spheres:
-
Concept: Delicate spheres bursting with concentrated scallop flavor and a tart sea buckthorn counterpoint.
-
Ingredients:
- 6 Fresh Diver Scallops (large, dry-packed) - Source: Look for sustainable diver-caught scallops from the Pacific Northwest. Consider asking your fishmonger to dry-pack them for optimal sphere formation.
- 50ml Sea Buckthorn Puree (fresh or frozen) - Source: Sea buckthorn berries are rare. Look for reputable suppliers specializing in Nordic or Eastern European ingredients. Alternatively, you can create your own puree by blending fresh or frozen berries with a little water and straining.
- 2g Sodium Alginate
- 500ml Cold Filtered Water
- 1g Calcium Chloride
-
Instructions:
- Scallop Preparation: Gently dice the scallops into small, uniform pieces (approx. 1cm).
- Sea Buckthorn Infusion: Combine the sea buckthorn puree with the diced scallops in a blender. Pulse until a smooth, homogenous mixture is achieved.
- Sphere Formation: In a bowl, whisk the sodium alginate into 250ml of the cold filtered water until fully dissolved. Let it rest for 30 minutes to remove air bubbles.
- Calcium Chloride Bath: Prepare a calcium chloride bath by dissolving 1g of calcium chloride in the remaining 250ml of cold filtered water.
- Spherification: Using a syringe or a small spoon, carefully drop small droplets of the scallop-sea buckthorn mixture into the calcium chloride bath. The mixture will instantly form a delicate membrane, creating spheres.
- Rinse & Store: Allow the spheres to sit in the calcium chloride bath for 1 minute to fully set. Gently remove the spheres with a slotted spoon and rinse them in a bowl of clean water. Store in a bowl of fresh water until ready to plate.
II. Smoked Black Garlic Soil:
-
Concept: An earthy, umami-rich "soil" that adds depth and complexity to the dish.
-
Ingredients:
- 10 Cloves Black Garlic (cured for at least 30 days) - Source: Specialty food stores or online retailers specializing in fermented foods. If unavailable, you can cure your own garlic by fermenting for several weeks.
- 2 tbsp Panko Breadcrumbs
- 1 tbsp Toasted Sesame Seeds
- 1 tsp Smoked Paprika
- 1/2 tsp Sea Salt
- 1/4 tsp Black Pepper
- 1 tbsp Olive Oil
-
Instructions:
- Black Garlic Preparation: Remove the outer papery skin from the black garlic cloves. Mash them into a paste using a fork.
- Combine Ingredients: In a bowl, combine the black garlic paste, panko breadcrumbs, sesame seeds, smoked paprika, salt, and pepper.
- Toast & Bake: Drizzle the olive oil over the mixture and toss to combine. Spread the mixture evenly on a baking sheet.
- Bake: Bake in a preheated oven at 350°F (175°C) for 8-10 minutes, or until the mixture is golden brown and crispy. Allow to cool completely.
- Pulse & Sift: Pulse the cooled mixture in a food processor until it resembles coarse soil. Sift to remove any large pieces.
III. Sea Bean Salad:
-
Concept: A refreshing and salty salad that provides a textural contrast and a bright, oceanic flavor.
-
Ingredients:
- 100g Sea Beans (Salicornia) - Source: Specialty seafood suppliers or farmers markets near coastal areas. Ensure they are fresh and vibrant green.
- 1 tbsp Rice Vinegar
- 1 tsp Lemon Juice
- 1/2 tsp Olive Oil
- Pinch of Sea Salt
- Pinch of White Pepper
-
Instructions:
- Blanch Sea Beans: Briefly blanch the sea beans in boiling water for 30 seconds. Immediately transfer them to an ice bath to stop the cooking process and preserve their vibrant color and crunch.
- Dressing: In a small bowl, whisk together the rice vinegar, lemon juice, olive oil, sea salt, and white pepper.
- Marinate: Gently toss the blanched sea beans with the dressing. Allow to marinate for 5 minutes before serving.
IV. Yuzu Air:
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Concept: A light, ethereal foam that adds a burst of citrusy aroma and a delicate finish to the dish.
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Ingredients:
- 50ml Yuzu Juice (freshly squeezed) - Source: Yuzu is a rare citrus fruit. Look for specialty food stores or online retailers specializing in Asian ingredients. If unavailable, a combination of lemon and grapefruit juice can be used as a substitute, but the flavor will be different.
- 1g Soy Lecithin
- 100ml Water
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Instructions:
- Combine Ingredients: In a bowl, combine the yuzu juice, soy lecithin, and water.
- Emulsify: Using an immersion blender, blend the mixture on high speed until a stable foam forms. This may take a few minutes. The foam should hold its shape but be light and airy.
Plating & Assembly:
- Soil Base: Spoon a generous amount of the smoked black garlic soil onto the center of each plate.
- Sphere Arrangement: Arrange 3-4 scallop & sea buckthorn spheres artfully on top of the soil, ensuring they are evenly distributed.
- Sea Bean Nest: Create a small nest of sea bean salad next to the spheres.
- Yuzu Air Swirl: Spoon a generous dollop of yuzu air next to the sea bean salad, allowing it to cascade slightly onto the soil.
- Garnish: Garnish with a few microgreens (e.g., shiso or cilantro) for visual appeal and a subtle herbaceous note. A tiny sprinkle of edible silver dust can add a touch of elegance.
Wine Pairing Suggestion:
A crisp, dry Albariño from Rías Baixas, Spain, with its citrus notes and minerality, would perfectly complement the sea buckthorn and scallop flavors.
Notes:
- Precise measurements are crucial for spherification.
- The yuzu air is best prepared just before serving, as it will lose its stability over time.
- Adjust the seasoning of the sea bean salad to your preference.
- The presentation is paramount. Strive for a balance of color, texture, and height on the plate.
This dish aims to be a memorable culinary experience, showcasing the potential of unexpected ingredient pairings and advanced techniques. The "Echo of the Deep" is a celebration of the ocean's bounty and the artistry of fine dining.
Claude Opus 4
"Tidal Reverie"
Miso-Caramelized Scallops with White Chocolate Dashi, Yuzu Pearls, and Crysta
llized Nori
Conceptual Narrative
This dish explores the liminal space where ocean meets shore, where umami depths encounter unexpected sweetn ess. The pairing of pristine diver scallops with white chocolate challenges conv entional boundaries, while traditional Japanese elements ground the composition in centuries of culinary wisdom. Each bite represents the ebb and flow of tides
- moments of intensity followed by gentle recession.
Components Overview
- Miso-Caramelized Hokkaido Scallops
- White Chocolate Dashi Foam
- Yuzu Pearl Caviar
- Crystallized Nori Tuile
- Micro Shiso Oil
- Edible Sand (Black Sesame & Cocoa)
Detailed Components & Techniques
1. Miso-Caramelized Hokkaido Scallops
Ingredients:
- 3 large Hokkaido diver scallops (U-10 size)
- 30g white miso paste (preferably 3-month aged)
- 15g mirin
- 10g sake
- 5g maple syrup
- Clarified butter for searing
Sourcing: Hokkaido scallops from Tsukiji Outer Market or specialty Japanese seafood importers
Method:
- Remove scallops from refrigeration 20 minutes before cooking
- Whisk miso, mirin, sake, and maple syrup until smooth
- Score scallops in crosshatch pattern, 2mm deep
- Brush with miso glaze, refrigerate 1 hour
- Sear in smoking hot clarified butter, 90 seconds per side
- Torch lightly for caramelization
- Rest 2 minutes before plating
2. White Chocolate Dashi Foam
Ingredients:
- 500ml kombu dashi (made with Rishiri kombu)
- 50g Valrhona Ivoire white chocolate
- 2g soy lecithin
- 1 sheet silver gelatin
- Sea salt to taste
Method:
- Prepare kombu dashi, steep at 60°C for 45 minutes
- Strain and reduce to 300ml
- Bloom gelatin in cold water
- Heat dashi to 70°C, whisk in bloomed gelatin
- Add white chocolate, whisk until melted
- Cool to 60°C, add soy lecithin
- Blend with immersion blender to create stable foam
- Keep warm in thermal circulator at 55°C
3. Yuzu Pearl Caviar (Reverse Spherification)
Ingredients:
- 200ml yuzu juice (fresh-pressed)
- 100ml mineral water
- 2g sodium alginate
- 1000ml calcium chloride bath (0.5%)
Method:
- Combine yuzu juice with mineral water
- Using immersion blender, incorporate sodium alginate
- Strain through fine mesh, rest 24 hours to remove air bubbles
- Prepare calcium bath
- Using syringe, create 3mm pearls in calcium bath
- Let set for 2 minutes
- Rinse in clean water, store in yuzu juice
4. Crystallized Nori Tuile
Ingredients:
- 5 sheets premium nori (Ariake Sea)
- 100ml water
- 50g sugar
- 15ml rice wine vinegar
- Black sesame seeds
Method:
- Blend nori with water until smooth paste
- Strain through cheesecloth
- Reduce liquid by half
- Add sugar and vinegar, cook to 115°C
- Spread thin on silicone mat
- Dehydrate at 60°C for 8 hours
- Break into artistic shards
5. Micro Shiso Oil
Ingredients:
- 50g micro purple shiso
- 200ml grapeseed oil
- Salt
Method:
- Blanch shiso in salted water, 5 seconds
- Shock in ice bath
- Squeeze dry, blend with oil at high speed
- Strain through coffee filter
- Season with salt
6. Edible Sand
Ingredients:
- 30g black sesame seeds, toasted
- 20g cocoa nibs
- 10g dehydrated soy sauce
- 5g gold leaf
Method:
- Grind each component separately to varying textures
- Combine, creating textural variety
- Fold in gold leaf fragments
Plating & Presentation
Equipment Needed:
- Warm plates (28cm diameter, preferably handcrafted ceramic)
- Precision tweezers
- Foam dispenser
- Micro pipette
Assembly (per plate):
- Create abstract brush stroke with shiso oil
- Place three dots of edible sand asymmetrically
- Position scallops in triangular formation
- Pipe white chocolate dashi foam between scallops
- Distribute 7-9 yuzu pearls strategically
- Crown each scallop with nori tuile shard
- Finish with micro shiso leaves and gold leaf
Service Notes:
- Serve immediately while scallops are warm
- Foam should be applied tableside for dramatic effect
- Provide mother-of-pearl spoons to preserve delicate flavors
Wine Pairing
Recommend: 2018 Dönnhoff Oberhäuser Brücke Riesling Auslese or aged Junmai Daigi njo sake
Chef's Note
The unusual pairing of white chocolate with dashi creates a synergy that amplifi es both sweet and umami note s, while the yuzu pearls provide acidic punctuation. This dish requires precise timing and temperature control - the contrast between warm scallops and cool pea rls is essential to the experience.
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Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Gemma 3n 4B
Claude Opus 4
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