Mistral Nemo vs GPT OSS 120B
Compare Mistral Nemo by Mistral AI against GPT OSS 120B by OpenAI, context windows of 128K vs 131K, tested across 18 shared challenges. Updated February 2026.
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Mistral NemovsGPT OSS 120B
18 challenges
Why Mistral Nemo?
10.2x cheaper overall$0.03/M in · $0.07/M out
Why GPT OSS 120B?
13 months newerAug 2025
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Mistral NemoGPT OSS 120B
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
GPT OSS 120B
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2 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Mistral Nemo
GPT OSS 120B
No content available for this output.
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3 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Mistral Nemo
GPT OSS 120B
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4 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Mistral Nemo
GPT OSS 120B
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5 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Mistral Nemo
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GPT OSS 120B
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6 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Mistral Nemo
GPT OSS 120B
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7 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Mistral Nemo
Dish Name: "Sunshine Tomato Sauté with Garlic & Herbs"
Ingredients:
- 4-5 ripe tomatoes
- 3 cloves of garlic
- 1 small onion
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and pepper to taste
Instructions:
-
Prep Time: 10 minutes
- Dice the tomatoes into bite-sized pieces and set them aside in a bowl.
- Finely chop the garlic cloves and slice the onion thinly.
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Cook Time: 20-25 minutes
- Heat the olive oil in a large skillet over medium heat. Once hot, add the chopped garlic and sauté until it becomes aromatic and slightly golden, about 1-2 minutes.
- Add the sliced onion to the skillet and cook until it becomes translucent, about 3-5 minutes.
- Stir in the dried oregano and basil, allowing the herbs to toast and release their flavor in the oil for about 30 seconds.
- Add the diced tomatoes to the skillet, along with a pinch of salt and pepper. Stir well to combine all the ingredients.
- Reduce the heat to medium-low, cover the skillet, and let the tomatoes cook for about 15-20 minutes, stirring occasionally. This allows the tomatoes to soften and their natural sugars to caramelize, creating a delicious, concentrated flavor.
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Serving
- Taste and adjust the seasoning if needed. Serve the Sunshine Tomato Sauté hot as a side dish or a light meal on its own, perhaps with some crusty bread to soak up the tasty juices.
Total Prep & Cook Time: approximately 30 minutes
This simple yet flavorful dish showcases the best of summer's fresh tomatoes and is perfect for those times when you want a quick, satisfying meal using just a few pantry staples. Enjoy your "Sunshine Tomato Sauté with Garlic & Herbs"!
GPT OSS 120B
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8 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Mistral Nemo
1-Month Health and Longevity Kickstart Plan
This plan focuses on three key areas: Nutrition, Physical Activity, and Stress Management. Each week, you'll introduce new habits and build upon the previous ones, making this plan practical and beginner-friendly.
Week 1: Foundational Habits
-
Nutrition:
- Hydration: Aim to drink at least 8 glasses of water daily.
- Meal Planning: Start planning one meal per day to ensure you're making healthier choices.
-
Physical Activity:
- Walking: Aim for 15 minutes of brisk walking, 5 days a week.
- Stretching: Incorporate a simple 5-minute stretching routine daily to improve flexibility.
-
Stress Management:
- Mindfulness: Practice 5 minutes of deep breathing exercises or mindfulness meditation daily.
Week 2: Building Healthy Eating Habits
-
Nutrition:
- Vegetables: Include at least one serving of vegetables in each meal.
- Portion Control: Start paying attention to portion sizes to avoid overeating.
-
Physical Activity:
- Walking: Increase walking time to 20 minutes, 5 days a week.
- Bodyweight Exercises: Add 2 days of simple bodyweight exercises (like squats, lunges, and push-ups) to your routine.
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Stress Management:
- Sleep Hygiene: Establish a consistent sleep schedule and create a relaxing bedtime routine.
Week 3: Improving Diet Quality
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Nutrition:
- Whole Grains: Replace refined grains with whole grains (e.g., brown rice, quinoa, whole-wheat bread).
- Protein: Ensure you include a source of protein in every meal to support muscle repair and growth.
-
Physical Activity:
- Walking: Increase walking time to 25 minutes, 5 days a week.
- Strength Training: Add 1 day of strength training exercises using light weights or resistance bands.
-
Stress Management:
- Journaling: Start a daily gratitude journal to help manage stress and improve mental well-being.
Week 4: Incorporating More Movement and Variety
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Nutrition:
- Fruits: Include at least one serving of fruit in each meal.
- Healthy Fats: Add healthy fats like avocados, nuts, and seeds to your meals.
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Physical Activity:
- Variety: Try a new physical activity like cycling, swimming, or yoga to challenge your body and keep workouts interesting.
- Active Commute: If possible, incorporate some form of active transport (e.g., walking, cycling) into your daily commute.
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Stress Management:
- Social Connection: Make an effort to connect with friends and family, either in person or virtually, to help reduce stress and boost mood.
Additional Tips:
- Set realistic goals and track your progress to stay motivated.
- Don't forget to treat yourself and enjoy your favorite foods in moderation.
- Be patient and kind to yourself; it's normal to have ups and downs in your journey.
- Consult with a healthcare professional before starting any new exercise or nutrition plan.
By the end of this 1-month plan, you'll have established a solid foundation for better health and longevity. Keep building upon these habits and continue exploring new ways to improve your well-being.
GPT OSS 120B
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9 / 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.
Mistral Nemo
GPT OSS 120B
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10 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Mistral Nemo
3-Month Biohacking Longevity Plan
Objective: To optimize longevity, physical performance, and cognitive function through advanced strategies, personalized routines, and cutting-edge technologies.
Month 1: Foundational Habits and Data Collection
-
Nutrition:
- Diet: Implement a cyclical ketogenic diet (CKD) with a 5:2 fasting regimen. Consume healthy fats (70%), moderate protein (25%), and low carbs (5%) on non-fasting days. On fasting days, consume only non-caloric beverages and a small amount of protein (20-30g) in the evening.
- Supplements:
- Basic Stack (Daily): Vitamin D3 (5,000 IU), Fish Oil (3g), Magnesium (400mg), and Vitamin K2 (100mcg).
- Longevity Stack (5 days a week): NR (Nicotinamide Mononucleotide - 250mg), Pterostilbene (500mg), Curcumin (1g), and Green Tea Extract (500mg).
- Cycling Stack (Week 1-4): Resveratrol (1g daily for 3 days, then 3 days off), Quercetin (500mg daily for 3 days, then 3 days off), and Berberine (500mg daily for 3 days, then 3 days off).
-
Exercise:
- Strength Training: Full-body workouts, 3 days a week (Monday, Wednesday, Friday). Focus on compound movements with progressive overload.
- High-Intensity Interval Training (HIIT): 20 minutes, 2 days a week (Tuesday, Thursday). Use a 2:1 work:rest ratio, e.g., 30 seconds all-out effort followed by 15 seconds of rest.
- Aerobic Exercise: 30 minutes, low-intensity steady-state (LISS) cardio, 1 day a week (Saturday). Maintain a heart rate of 60-70% of max.
-
Sleep:
- Aim for 7-9 hours of quality sleep per night.
- Maintain a consistent sleep schedule and optimize your sleep environment (cool temperature, minimal light, and noise).
- Consider using a smart sleep tracker and a sleep app (e.g., Oura Ring, SleepScore) to monitor and improve sleep quality.
-
Wearable Technology:
- Invest in advanced wearable devices like the Oura Ring, WHOOP, or Garmin Fenix to track heart rate variability (HRV), sleep, activity, and other biometrics.
-
Stress Resilience:
- HRV Training: Practice deep breathing exercises (e.g., 4-7-8 method) and mindfulness meditation (e.g., Headspace, Calm) daily to improve HRV and reduce stress.
- Neurofeedback: Explore neurofeedback technologies (e.g., Muse, HeartMath) to optimize brain function and mental performance.
Month 2: Advanced Strategies and Personalization
-
Nutrition:
- Intermittent Fasting (IF) Window Adjustment: Based on your progress and preferences, adjust your IF window to optimize your results (e.g., 16:8, 18:6, or 20:4).
- Personalized Supplements: Consult a healthcare professional or use a personalized supplement service (e.g., InsideTracker, Habit) to tailor your supplement regimen based on your blood work and genetic testing results.
-
Exercise:
- Customized Workouts: Based on your progress and preferences, adjust your strength training and HIIT workouts to focus on personal bests, new exercises, or specific muscle groups.
- Active Recovery: Incorporate active recovery methods like light yoga, stretching, or foam rolling on rest days to improve flexibility and promote recovery.
-
Advanced Wearable Tracking:
- Advanced Biometrics: Explore advanced biometric tracking features like oxygen saturation (SpO2), body temperature, and hydration levels to optimize your health and performance.
- Performance Metrics: Monitor performance metrics like VO2 max, recovery rate, and training effect to track progress and make data-driven decisions.
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Stress Resilience:
- Cold Therapy: Incorporate cold therapy (e.g., cold showers, ice baths) to stimulate brown fat activity, reduce inflammation, and improve mental resilience.
- Red Light Therapy (RLT): Use RLT devices to improve mitochondrial function, enhance sleep quality, and promote muscle recovery.
-
Cognitive Performance:
- Brain Training: Engage in cognitive training activities (e.g., Lumosity, Braingle) to improve memory, attention, and processing speed.
- Nootropics: Consult a healthcare professional or use a reliable resource (e.g., Examine.com) to explore nootropic supplements that may enhance cognitive function.
Month 3: Optimization and Long-term Habits
-
Nutrition:
- Autoimmune Paleo (AIP) or Low FODMAP Diet: If you have persistent digestive issues or autoimmune conditions, consider incorporating an AIP or low FODMAP diet for 4 weeks to identify food intolerances and optimize gut health.
- Personalized Meal Planning: Work with a nutritionist or use a personalized meal planning service (e.g., PlateJoy, MealPro) to create tailored meal plans based on your unique dietary needs and preferences.
-
Exercise:
- Periodized Training: Implement a periodized training plan to optimize strength, endurance, and power gains by varying the intensity, volume, and frequency of your workouts.
- Outdoor Activities: Incorporate outdoor activities (e.g., hiking, swimming) to improve mood, boost vitamin D levels, and promote overall well-being.
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Advanced Wearable Tracking:
- Continuous Glucose Monitoring (CGM): Use a CGM device (e.g., Dexcom, Abbott FreeStyle Libre) to track glucose levels, optimize nutrition, and improve insulin sensitivity.
- Advanced Biometric Testing: Explore advanced biometric testing services (e.g., InsideTracker, WellnessFX) to gain insights into your overall health and make data-driven decisions.
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Stress Resilience and Longevity:
- Spending Time in Nature: Prioritize spending time in natural environments to reduce stress, improve mood, and boost your immune system.
- Heat Therapy: Incorporate heat therapy (e.g., sauna, hot baths) to promote muscle recovery, improve circulation, and support longevity.
-
Cognitive Performance and Long-term Habits:
- Establish Morning Routine: Develop a consistent morning routine that includes activities like meditation, journaling, and gratitude practice to set a positive tone for the day.
- Lifelong Learning: Incorporate continuous learning activities (e.g., reading, workshops, online courses) to keep your mind sharp and maintain cognitive function.
Throughout the 3-month plan, regularly review and adjust your strategies based on your progress, feedback, and new research findings. Consult healthcare professionals and experts in the field to ensure the safety and effectiveness of your biohacking journey.
GPT OSS 120B
3‑Month “Longevity‑Hacker” Blueprint
Goal: Maximize lifespan‑related biomarkers while simultaneously boosting physical strength, cardiovascular fitness, and cognitive performance using the most up‑to‑date, evidence‑based bio‑hacking tools.
⚠️ Disclaimer – This plan is for educational purposes only. All supplements, drugs, and intense training protocols should be reviewed and cleared by a qualified physician (especially for prescription‑only agents such as rapamycin, metformin, or any senolytic). Use blood‑work and health‑monitoring to ensure safety.
1. QUICK‑START OVERVIEW
| Domain | Core Strategy | Key Tools & Metrics |
|---|---|---|
| Baseline Assessment | Full labs, genetics, body‑composition, baseline HRV & sleep | 23 &Me/Genomelink, CBC‑CMP, fasting insulin & glucose, lipid panel, hs‑CRP, IL‑6, TNF‑α, Lp‑PLA2, IGF‑1, testosterone (total/free), DHEA‑S, vitamin D, B12, folate, magnesium, zinc, ferritin, TSH, cortisol (AM/PM), uric acid, homocysteine, 25‑OH‑vit D, omega‑3 index, ferric‑based ferritin, ferritin. Optional: Telomere length (Telomere Diagnostics), epigenetic age (DNA‑Methylation clock – TruAge). |
| Nutrition | Ketogenic‑centric with periodic fasting & carb‑cycling | Keto‑Standard (70 % fat, 20 % protein, 10 % carbs) with Cyclical Keto (5 days keto, 2 days “re‑feed” 100‑150 g net carbs). Fasting: 16:8 daily + 1‑2 × 24 h fasts per week (e.g., Mon‑Thurs). Monthly 48‑h fast (optional). |
| Supplement Stack | “Longevity‑X” (daily) + “Targeted” (cyclical) | See detailed schedule below (dosages, timing, cycling). |
| Exercise | 4× strength, 2× HIIT, 1× mobility/skill, 2× “active recovery” | Periodized program (see month‑by‑month). |
| Stress & Recovery | HRV‑guided breathing, neurofeedback, cold/heat, mindfulness | HRV Biofeedback (Elite HRV/HRV4Training), Muse/Thync neurofeedback, COLD (3‑5 min 2‑4 °C), SAUNA (15‑20 min @ 80‑90 °C). |
| Data‑Driven Adjustment | Weekly review, monthly labs, continuous wearables | Dashboard (Notion/Google Sheets + Zapier) → auto‑populate Oura, WHOOP, glucose (Libre 2), blood‑test PDFs. |
2. BASELINE SET‑UP (Days –7)
| Action | Tool/Method | Frequency |
|---|---|---|
| Blood & Hormone Panel | Quest/Health‑Labs (fasting) | Day 1 |
| Genetic / Epigenetic | 23 &Me + DNA‑Methylation (TruAge) | Day 2 |
| Body Composition | InBody‑770 or DXA | Day 3 |
| VO₂ Max & HRV | Oura + Garmin + 3‑min step test | Day 4 |
| Gut Microbiome | uBiome/Thryve or stool DNA test | Day 5 |
| Set up Wearables | Oura, WHOOP, Garmin, glucose (Libre 2) | Day 1‑2 |
| Software Dashboard | Notion + Zapier to auto‑import HRV, sleep, steps, glucose | Day 6 |
| Goal‑Setting | Define target metrics (e.g., HRV ↑ 5 ms, fasting glucose <90 mg/dL, LDL‑C <70 mg/dL, IGF‑1 200‑300 ng/mL, VO₂max ↑10 % ) | Day 7 |
3. SUPPLEMENT STACK – “Longevity‑X”
Cycling – Most agents are continuous, but a few have on/off cycles to avoid tolerance, boost receptor sensitivity, or allow wash‑out for labs.
| Supplement (Daily) | Dose | Timing | Cycle (if any) | Comments |
|---|---|---|---|---|
| NMN (Nicotinamide‑Mononucleotide) | 500 mg (sublingual) | 30 min before breakfast | Continuous | + NAD⁺; pair with NR if you want higher dose. |
| NR (Nicotinamide Riboside) | 300 mg | 30 min before breakfast | Continuous | 1 h before NMN optional. |
| Pterostilbene | 125 mg | With lunch (fat‑soluble) | Continuous | Better bio‑availability than resveratrol. |
| Resveratrol (Trans‑) | 250 mg | With lunch (with pterostilbene) | 4‑week on / 2‑week off | Avoids CYP3A4 induction over long term. |
| Berberine | 500 mg 2×/day (after meals) | 4‑week on / 2‑week off | Helps insulin sensitivity & gut‑microbiome. | |
| Metformin (presc.) | 500 mg BID | 5‑week on / 1‑week off | Only if physician approves; monitor B12. | |
| CoQ10 (Ubiquinol) | 200 mg | With main meal (fat) | Continuous | Helps mitochondrial efficiency. |
| Omega‑3 (EPA/DHA 2:1) | 2000 mg EPA + 1000 mg DHA | With breakfast | Continuous | Add astaxanthin 4 mg for oxidation protection. |
| Vitamin D3 | 5000 IU | Morning, with fats | Seasonal (winter → 10k IU) | Check serum 25‑OH‑Vit‑D > 40 ng/ml. |
| K2‑MK7 | 150 µg | With D3 (same meal) | Continuous | Works with calcium. |
| Magnesium (Chelated, Mg‑Bisglycinate) | 400 mg | Evening (before bed) | Continuous | Improves sleep & HRV. |
| Zinc Picolinate | 30 mg | With dinner | 2 weeks on / 1 week off | Avoid excess > 40 mg/day. |
| Spermidine (if available) | 1 mg (caps) | With dinner | 4‑week on / 2‑week off | Autophagy enhancer. |
| Curcumin‑Meriva | 500 mg (standardized) | With lunch (fat) | 4‑week on / 2‑week off | Anti‑inflammatory. |
| N‑Acetylcysteine (NAC) | 600 mg | Night (fasted) | 2‑day on / 1‑day off | Boosts glutathione. |
| Taurine | 1 g | Night (fasted) | Continuous | Improves CV & CNS. |
| Vitamin K2 (MK-4) | 45 µg | Morning | Seasonal | Supports vascular calcification control. |
| Alpha‑Lipoic Acid (ALA) | 300 mg | With breakfast (fasted) | 2‑week on / 1‑week off | Antioxidant; helps glucose. |
| Fisetin (Senolytic) | 100 mg | 2 × /week (Mon & Thu) | 4‑week on / 2‑week off | Combine with quercetin; requires doctor oversight. |
| Quercetin | 250 mg | 2 × /week (Mon & Thu) | Same as Fisetin | Synergy for senolysis. |
| Rapamycin (or everolimus) | 1 mg (CNC‑grade) | 1 × /week (Sat) | 12‑week “pulse‑therapy” | Only with prescription, monitor CBC, liver, lipids. |
How to take:
- Morning (fasted, 30 min prior): NMN, NR, Vitamin D3/K2, CoQ10, Omega‑3.
- With Breakfast: Curcumin‑Meriva + pterostilbene + resveratrol (if on‑cycle).
- Mid‑day (post‑lunch): Berberine + Spermidine (if on‑cycle).
- Evening (post‑dinner): Magnesium, Taurine, NAC (if on‑cycle).
- Bedtime: Magnesium + Taurine + ALA (if on‑cycle).
Notes
- Cycle: Use a simple spreadsheet to auto‑track “on/off” weeks.
- Safety: Check LFTs, kidney function, and electrolytes every 4 weeks (especially with metformin, rapamycin, and high-dose NAD precursors).
- Interaction: Keep a 24‑hour “no‑alcohol” window after rapamycin; avoid high‑dose Vitamin K before surgery.
4. DIETARY PROTOCOL – “KETOBIO‑3M”
| Phase | Days | Macro Target | Food Focus | Fasting |
|---|---|---|---|---|
| Weeks 1‑4 (Adaptation) | 5 days Keto, 2 days “Re‑feed” | Keto: 70 % fat, 20 % protein, 10 % net carbs. Re‑feed: 40 % carb, 30 % fat, 30 % protein (high‑glycemic carbs). | Keto foods: grass‑fed beef, wild‑caught fish, pastured eggs, avocado, olive & MCT oil, low‑glyc leafy veg, nuts, seeds. Re‑feed: sweet potatoes, berries, rice, quinoa, fruit. | 16:8 (e.g., 12 pm–8 pm). |
| Weeks 5‑8 (Cyclic Keto) | 4 days strict keto, 3 days “targeted carb‑load” (pre‑HI‑HR) | Targeted Carb: 30‑50 g carbs 30 min pre‑HIIT/strength, mainly from low‑glyc sources (e.g., rice, banana). | Keto: same as above + intermittent “MCT‑coffee” (20 g MCT) on fast days. | 16:8 + 24‑h fast (Mon‑Tue) and 48‑h fast (once in week 4). |
| Weeks 9‑12 (Optimized) | 7‑day keto for 5 days, 2‑day high‑fat “fast‑recovery” (no carbs, high MCT) + 2 × 24‑h fast (Mon, Thu). | Fat‑only: MCT oil, butter, cream, cheese, fatty fish. | Fasting: 18:6 on “normal” days, 24 h fasts on Mon/Thu. |
Micronutrient & Electrolyte Strategy
| Nutrient | Daily Target | Source | Notes |
|---|---|---|---|
| Sodium | 4–5 g | Sea‑salt, broth, electrolytes | Adjust for sweat (≥3 L/day). |
| Potassium | 4 g | Avocado, spinach, salt‑free electrolytes. | |
| Magnesium | 400–600 mg | Mg‑bisglycinate, greens. | |
| Calcium | 1 200 mg | Dairy, bone broth. | |
| Sodium‑Potassium ratio ~ 1:2 | |||
| Fiber (soluble) | 20–30 g | Inulin, psyllium, chia. | |
| Polyphenols | 500 mg+ | Berries, green tea, cocoa. | |
| Probiotics | 10 Billion CFU | Lactobacillus, Bifidobacterium. | |
| Prebiotics | 5 g | Inulin, resistant starch (on re‑feed). |
Meal Timing (example)
| Time | Meal | Content | Notes |
|---|---|---|---|
| 07:00 | Water + electrolytes (if fast) | ||
| 12:00 | First Meal (break fast) | 2 eggs, 2 slices bacon, spinach, 1 avocado, MCT‑coffee. | NMN/NR taken 30 min prior. |
| 15:00 | Pre‑Workout (if HIIT) | 30 g carbs (e.g., banana + small rice) + BCAA (optional). | |
| 15:30 | Workout | See section 5. | |
| 17:00 | Post‑Workout | 3 egg‑white omelet + 1 cup veggies + 1 tbsp olive oil + NAD+ boosters (NMN). | |
| 19:30 | Dinner | Salmon (200 g) + roasted veg + 2 tbsp olive oil + curcumin + magnesium. | |
| 21:30 | Evening supplement (Mg, NAC, etc.) | ||
| 23:00 | Sleep (lights off, 15‑min wind‑down). |
5. EXERCISE PROTOCOL – “STRENGTH‑HIIT‑MOBILITY‑RECOVERY”
Weekly Layout (Weeks 1‑4 – Adaptation)
| Day | Type | Details | HRV Target | Duration |
|---|---|---|---|---|
| Mon | Strength – Upper | Bench, OHP, Row, Pull‑up, 4××5 (RPE 7‑8). | 70‑80 % HRmax | 60 min |
| Tue | HIIT (4 × 4 min) | 30 s “all‑out” (sprint/row), 90 s rest, 85 % HRmax. | 85‑90 % HRmax | 30 min |
| Wed | Active Recovery | Light bike 30 min + mobility (foam/hip‑openers). | HRV ↑ > 5 ms | 45 min |
| Thu | Strength – Lower | Squat, deadlift, lunges, RDL, 4×5 (RPE 7‑8). | 70‑80 % HRmax | 60 min |
| Fri | HIIT (Tabata) | 8 × 20 s (burpees/box‑jumps) + 10 s rest, 85 % HRmax. | 85‑90 % HRmax | 20 min |
| Sat | Long Slow Cardio | 45‑60 min brisk walk / light swim. | HR 60‑70 % HRmax | 60 min |
| Sun | Rest + Recovery | Sauna 15 min + COLD‑ plunge 2 min. | HRV ↑ | — |
Weeks 5‑8 (Progression)
| Week | Strength | Volume | HIIT | Mobility |
|---|---|---|---|---|
| Week 5 | 5×5 (RPE 8) | +10 % total load | HIIT 5 × 4 min | Add 10 min dynamic stretch. |
| Week 6 | 5×5 (RPE 8‑9) | +15 % load | HIIT 6×4 min (incl. 1 min “peak” sprint) | Add 5 min neuro‑feedback. |
| Week 7 | 5×3 (RPE 9) | +10 % load | HIIT 4×6 min (incl. 30 s “max”) | Add 2 × 15 min “low‑intensity” mobility (yoga). |
| Week 8 | Deload (3×5, RPE 7) | 50 % volume | HIIT 3×5 min (RPE 7) | Full 30 min foam + stretching. |
Weeks 9‑12 (Peak)
| Day | Focus | Details |
|---|---|---|
| Mon | Upper Strength (Power) | 3×3 (80 % 1RM), explosive push‑press, weighted pull‑ups. |
| Tue | HIIT + Sprint | 10 × 30 s sprints (30 s rest), 90 % HRmax, post‑HIIT NMN. |
| Wed | Mobility + Neuro‑feedback | 30 min yoga + 15 min neuro‑feedback (Alpha‑training). |
| Thu | Lower Strength (Power) | 3×3 (80 % 1RM) squat, deadlift, box‑jump. |
| Fri | HIIT (Plyo) | 8 × 30 s plyo‑burpees + 30 s rest. |
| Sat | Endurance | 75‑min moderate‑intensity (swim/row). |
| Sun | Recovery | Sauna 20 min + 4 °C cold‑ plunge 3 × 2 min + 30 min meditation. |
Progression Tracking
| Metric | Target (Week 12) |
|---|---|
| 1RM Bench | +10 % |
| 1RM Squat | +12 % |
| VO₂max | +8–10 % |
| HRV (RMSSD) | +15 % vs baseline |
| Glucose (fasting) | <90 mg/dL |
| HbA1c | <5.5 % |
| IGF‑1 | 150‑250 ng/mL (age‑adjusted) |
| Inflammation (CRP) | <1 mg/L |
| Telomere length (if measured) | +2 % (optional) |
Training Tools
- Velocity/Power: Push Band or wearable bar‑bell sensor (e.g., Beast Sensor).
- HIIT: HR‑driven (WHOOP zone 5).
- Mobility: GloFit, Mobility‑APP (spine‑hip).
6. STRESS‑RESILIENCE & COGNITIVE ENHANCEMENT
| Technique | Frequency | Tools & Dose |
|---|---|---|
| HRV‑Based Breathwork | 5 min, 2×/day (morning & evening) | HRV4Training: 4‑7‑8 breathing, 5‑sec inhale/5‑sec exhale until HRV ↑> 5 ms. |
| Meditation / Mind‑Full | 10 min daily | Headspace or Insight Timer (guided). |
| Neurofeedback (Alpha/Theta) | 20 min, 3×/week | Muse S (brain‑wave headset) + Cognifit for cognitive games. |
| Cold‑Thermal Therapy | 3‑5 min cold‐water plunge 2×/week + 30 s breath hold before. | Cold‑Plunge (4‑6 °C) + breathing (Wim Hof). |
| Heat (Sauna) | 15‑30 min, 4×/week | Infrared or Finnish; 15 min at 80‑90 °C + 5‑min cool‑down. |
| Light Exposure | 30 min morning (blue) + 30 min evening (red) | Light therapy box (10 000 lux) and red‑light (660 nm) 10 min. |
| Cognitive Training | 15 min (daily) | Lumosity/Cognifit – 5 min each of memory, speed, logic. |
| Binaural Beats | 10 min before sleep | 4‑Hz delta (sleep) + 40‑Hz (focus). |
| Social “Blue‑Zone” Activities | 2‑3×/week | Volunteer, community, or “purpose” activities. |
7. ADVANCED TRACKING & DATA INTEGRATION
-
Wearable Stack
- Oura Ring – Sleep, HRV, deep‑sleep %, temperature.
- WHOOP – HR zones, recovery score, strain.
- Garmin Fenix – GPS, VO₂max, stress score.
- Libre 2 – Continuous glucose (CGM).
-
Data Hub (Notion + Zapier)
- Daily Inputs: HRV, Sleep, Steps, CGM (average/peak), Supplements (checkbox).
- Weekly Review: Auto‑generated charts of HRV vs. supplement cycle, glucose AUC, VO₂max changes, 1‑RM lifts.
- Monthly Lab Upload: PDF → Notion → Auto‑populate labs table.
-
Metrics & Thresholds
| Metric | Target | Alert (if >) |
|---|---|---|
| Resting HR | <60 bpm | >70 bpm → Stress/Recovery cycle. |
| RMSSD (HRV) | +5 ms vs baseline | <‑5 % → Increase sleep + magnesium. |
| Glucose (CGM) | 70‑100 mg/dL (fasting) | >120 mg/dL → Check carb intake, add berberine. |
| BMI | 18.5‑24.9 | >25 → reduce carbs (re‑feed). |
| CRP | <1 mg/L | >2 mg/L → check inflammation, adjust curcumin. |
| Sodium | 135‑145 mmol/L | >150 or <130 → adjust electrolytes. |
| LFTs (ALT/AST) | <40 U/L | >50 → pause rapamycin, reduce NMN. |
- Feedback Loop
- Weekly: 30‑min “Data‑Review” (Sunday) – adjust calorie intake, supplement cycle, training volume.
- Monthly: Lab blood draw & re‑assessment.
- Quarterly: Epigenetic age (if feasible) – adjust anti‑aging dosing (e.g., increase NAD+ boosters).
8. MONTH‑BY‑MONTH ACTION PLAN
Month 1 – “Foundations & Adaptation”
| Week | Focus | Key Actions |
|---|---|---|
| 1 | Baseline labs, set up wearables, start “Longevity‑X” stack (no rapamycin). | 2‑hour fasting window → 16:8; 1 × 24‑h fast (Saturday). |
| 2 | Introduce keto macro (70/20/10) using Keto‑Standard. | Strength (Upper) + HIIT (4 × 4 min) + 1 × 24‑h fast. |
| 3 | Add NMN, NR, CoQ10; start HRV‑bio‑feedback (10 min). | 2 × 24‑h fast (Mon/Thu). |
| 4 | First senolytic (fisetin & quercetin) – 2 days/week. | Cyc‑Keto (5 days keto + 2 re‑feed) + 1 × 48‑h fast (Sat–Sun). |
Milestones
- Weight: -1–2 % body‑fat.
- HRV: +3 ms.
- Fasting glucose <95 mg/dL.
Month 2 – “Peak Metabolic & Cognitive”
| Week | Focus | Key Actions |
|---|---|---|
| 5 | Metformin (if cleared) – start 500 mg BID; add Berberine (post‑meal). | Cyc‑Keto + 2 × 24‑h fast. |
| 6 | Add Ala (2‑week cycle) and NAC (2‑on/1‑off). | HIIT volume ↑ (5 × 4 min). |
| 7 | Rapamycin (1 mg, Sat) – start “pulse” (one dose per week). | Targeted Carb before HIIT. |
| 8 | Spermidine & Curcumin cycle. | 48‑h fast (Mon–Tue). |
Milestones
- VO₂max +5 %.
- LDL‑C ↓ 10‑15 % (if baseline high).
- IGF‑1 ~ 200‑250 ng/mL (age‑adjusted).
Month 3 – “Performance & Longevity Optimization”
| Week | Focus | Key Actions |
|---|---|---|
| 9 | High‑Intensity Power (3×3) + Plyo; Neurofeedback (Alpha). | Fast‑recovery (SA+Cold) + 24 h fast. |
| 10 | NAD+ stack (NMN + NR) + Taurine. | Cyc‑Keto with targeted carb pre‑strength. |
| 11 | Senolytic cycle (fisetin + quercetin) + Rapamycin (2 × / week). | LED red‑light 10 min post‑workout. |
| 12 | Deload (50 % volume) & full body reset. | Full‑body low‑intensity + persistence of supplement base (NMN, D3/K2, Mg). |
End‑of‑Program Metrics
| Metric | Target (EoM) |
|---|---|
| Body Fat | -5 % (from baseline) |
| VO₂max | +10 % |
| 1RM Bench | +10 % |
| Fasting Glucose | <90 mg/dL |
| HbA1c | <5.5 % |
| CRP | <1 mg/L |
| HRV (RMSSD) | +15 % |
| Chronotype | 8 h night sleep, <10 % sleep‑onset latency |
| Cognitive (Lumosity) | +15 % accuracy/ speed |
| Epigenetic Clock (if measured) | ≤5 % age‑reduction (optional) |
9. OPTIONAL “PRO‑LEVEL” INTERVENTIONS (Doctor‑Supervised)
| Agent | Dose | Frequency | Intended Benefit |
|---|---|---|---|
| Rapamycin (nanoparticle‑form) | 0.5‑1 mg | Weekly (Saturday) | mTOR inhibition → autophagy & longevity. |
| Metformin | 500 mg BID | 5 weeks on, 1 week off | Insulin sensitivity, anti‑cancer. |
| Dasatinib + Quercetin (senolytic combo) | 100 mg / 250 mg | 2×/week | Eliminate senescent cells. |
| Pyrrolo‑p‑N‑acetyl‑cystein (PNAC) | 600 mg | 2‑on/1‑off | Glutathione boost. |
| NAD+ IV (optional) | 250 ml (500 mg NAD+) | Every 4 weeks | Rapid NAD+ repletion. |
| Gene‑Therapy (e.g., SIRT1 activator) | Research‑only | — | Experimental. |
Safety – Obtain baseline CBC, CMP, LFTs, kidney, lipid panel before each prescription and repeat every 4‑6 weeks.
10. QUICK‑REFERENCE CHECKLIST (Daily)
| Time | Task |
|---|---|
| 06:00 | Wake, HRV breathing (5 min) |
| 06:30 | NMN/NR + Vitamin D/K2 + CoQ10 + Omega‑3 |
| 07:00 | Water + electrolytes |
| 08:00 | First Meal (Keto) + Caffeine (optional) |
| 09:30 | Pre‑HIIT carbs (if scheduled) |
| 10:00 | Workout (strength/HIIT) |
| 12:00 | Post‑workout (protein + NMN) |
| 14:00 | Berberine (if on) + Spermidine (if cycle) |
| 15:30 | Lunch (Keto) |
| 18:00 | Magnesium + NAC (if on) |
| 19:30 | Dinner (fat‑rich) + Curcumin |
| 21:00 | Cold‑plunge (3 min) + Sauna (15 min) |
| 22:00 | Meditation (10 min) + Neuro‑feedback (if scheduled) |
| 23:00 | Sleep (lights off, 15 min wind‑down) |
11. FINAL NOTES
- Iterative Optimization – Use the weekly data to fine‑tune macros, supplement timing, and training loads.
- Stay Flexible – If HRV drops >10 % for >3 days, reduce volume, increase magnesium, and add an extra recovery day.
- Community – Join a bio‑hacking forum (e.g., r/Biohackers or Longevity Forum) to troubleshoot, share results, and stay updated on emerging research.
You now have a fully‑integrated, data‑driven 90‑day longevity plan that blends cutting‑edge nutritional science, precise supplementation, evidence‑based training, and state‑of‑the‑art recovery techniques. Execute it with discipline, monitor relentlessly, and adjust based on your own biometric feedback.
Stay curious, stay safe, and enjoy the journey toward a longer, sharper, and stronger you!
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Mistral Nemo
Dish Name: "Whispers of the Forest Floor"
Conceptual Narrative: This dish is a celebration of the earth's symbiotic relationships, inspired by the intricate dance of life in the forest floor ecosystem. It's a culinary journey through the layers of decay and growth, where each component represents an element of this complex web: from the earth itself, the fungi that break it down, the plants that grow upon it, and the creatures that inhabit it. The unusual ingredient pairing of marinated pine needles and fermented pinecone tea brings the essence of the forest canopy to the plate, while a delicate mushroom espuma represents the mycelial network beneath the surface. This multi-component dish is a harmonious symphony of flavors, textures, and temperatures that aims to transport the diner to a sensory exploration of the forest floor.
Components:
-
Marinated Pine Needle Crumble
-
Ingredients:
- 1 cup fresh pine needles (from Ponderosa Pine or similar)
- 1/2 cup olive oil
- 1 tbsp soy sauce
- 1 tbsp honey
- 1 tbsp finely chopped chives
- Salt and pepper to taste
- 1/2 tsp toasted and ground coriander seeds
-
Instructions:
- Rinse and dry pine needles. Remove any twigs and cut into 1-inch pieces.
- Combine olive oil, soy sauce, honey, chives, salt, pepper, and ground coriander in a bowl. Add pine needles and toss to coat evenly.
- Cover and refrigerate for 24 hours, stirring occasionally.
- Preheat oven to 150°F (66°C). Spread marinated pine needles on a baking sheet lined with parchment paper and bake for 4-5 hours, stirring every hour, until dry and lightly golden. Allow to cool.
- Pulse the cooled pine needles in a food processor until you have a coarse crumble. Set aside.
-
-
Fermented Pinecone Tea
-
Sourcing Note: Pinecones from Ponderosa Pine or similar species.
-
Ingredients:
- 4 large pinecones
- 1 liter water
- 1 tbsp honey
- 1 tbsp fresh lemon juice
- 1 tsp fresh grated ginger
- 1 star anise pod
-
Instructions:
- Preheat oven to 350°F (180°C). Bake pinecones for 15 minutes to sterilize and open their scales. Let them cool.
- In a large pot, combine water, honey, lemon juice, ginger, and star anise. Bring to a boil, then reduce heat to low.
- Add pinecones to the pot, cover, and let simmer for 2 hours. Remove from heat and let it steep for an additional 2 hours.
- Strain the liquid through a fine-mesh sieve into a clean pitcher. Discard the pinecones. Chill the tea until ready to use.
-
-
Mushroom Espuma
-
Ingredients:
- 2 cups mixed mushrooms (e.g., shiitake, maitake, and morels)
- 1 cup heavy cream
- 1 tbsp truffle oil
- 1 tsp soy lecithin
- Salt and pepper to taste
-
Instructions:
- Clean and chop mushrooms. In a blender, combine mushrooms, heavy cream, truffle oil, soy lecithin, salt, and pepper. Blend until smooth.
- Strain the mixture through a fine-mesh sieve into a clean bowl, pressing gently to extract as much liquid as possible.
- Transfer the mixture to an iSi whip cream canister and charge with 1-2 nitrous oxide cartridges according to the manufacturer's instructions. Refrigerate until ready to serve.
-
-
Forest Floor Soil
-
Ingredients:
- 1 cup finely ground oat flour
- 1/2 cup cocoa powder
- 1/4 cup finely ground coffee
- 1/4 cup activated charcoal powder
- 1 tbsp smoked salt
- 1 tsp instant espresso powder
- 1/2 tsp ground black pepper
-
Instructions:
- In a bowl, combine all ingredients and mix well. Set aside.
-
-
Pickled Wood Sorrel
-
Sourcing Note: Wood sorrel (Oxalis acetosella) can be found in wooded areas with acidic soil or purchased from specialty herb growers.
-
Ingredients:
- 1 cup wood sorrel leaves
- 1/4 cup white wine vinegar
- 1/4 cup water
- 1 tbsp sugar
- 1 tbsp salt
- 1 tsp black peppercorns
- 1 bay leaf
-
Instructions:
- Rinse and dry wood sorrel leaves. Set aside.
- In a small saucepan, combine vinegar, water, sugar, salt, peppercorns, and bay leaf. Bring to a boil, then reduce heat to low and let simmer for 5 minutes.
- Remove from heat and let cool. Pour the pickling liquid over the wood sorrel leaves and let them marinate in the refrigerator for at least 1 hour before serving.
-
Assembly:
- Begin by creating a base layer of "soil" by dusting a generous amount of the forest floor soil mixture onto the center of a large white plate.
- Using a piping bag or a squeeze bottle, create small mounds of mushroom espuma around the edge of the soil, representing the mycelial network.
- Arrange pickled wood sorrel leaves on top of the soil, mimicking the growth of plants in the forest.
- Sprinkle marinated pine needle crumble over the soil and around the espuma mounds to represent the pine needles and other debris found on the forest floor.
- Using a teaspoon, carefully place small droplets of fermented pinecone tea around the plate, allowing it to pool in some areas and create the illusion of rainwater.
- Finally, garnish the dish with edible flowers, microgreens, or other garnishes that complement the forest theme.
Wine Pairing Suggestion: A full-bodied, earthy red wine such as a mature Burgundy or a cool-climate Pinot Noir would complement the complex flavors and textures of this dish.
This innovative dish, "Whispers of the Forest Floor," combines unusual ingredient pairings, advanced culinary techniques, and exquisite plating presentation to create a truly unique and memorable dining experience. Each component tells a story, and when combined, they tell the story of the intricate ecosystem that exists on the forest floor.
GPT OSS 120B
Dish Title:
“Saffron‑Iced Sea‑Urchin Roulade with Dark‑Chocolate‑Miso Emulsion, Charred Lotus‑Root “Crisps”, Fermented Soy‑Kale Snow, and Yuzu‑Air”
Conceptual Narrative
At the intersection of the Pacific’s briny depth and the earth’s smoky, earthy heart, this dish tells a story of “the hidden tide beneath the forest floor.” The luxurious, buttery sea‑urchin (the “tide”) is cloaked in a translucent saffron‑infused “ice” shell that slowly melts on the palate, unveiling the oceanic core. The dark‑chocolate‑miso emulsion provides an unexpected, bittersweet “soil” that supports the tide, while the charred lotus‑root “crisp” represents the fire‑kissed undergrowth. A whisper of fermented soy‑kale snow brings a wild‑grass note, and a fleeting yuzu‑air finishes the journey with a fleeting breeze of citrus.
The dish combines seven advanced techniques:
- Spherification/gelification (saffron‑gel “ice”)
- Sous‑vide (sea‑urchin roe custard)
- Molecular foam (yuzu‑air)
- Smoke infusions (lotus‑root crisp)
- Fermentation (kale “snow”)
- Cryogenic flash‑freezing (saffron ice)
- Precision plating (negative space, edible “soil”, and kinetic melt).
COMPONENT LIST & INTERACTIONS
| Component | Role in Narrative | Key Techniques |
|---|---|---|
| A. Saffron‑Ice “Shell” | Transparent veil, “ice of the tide” | Gelification, cryogenic flash‑freeze |
| B. Sea‑Urchin & Yuzu Custard | Core “tide” | Sous‑vide, low‑temperature pasteurization |
| C. Dark‑Chocolate‑Miso Emulsion | “soil” & umami depth | Emulsion, sous‑vide, tempering |
| D. Charred Lotus‑Root Crisp | “fire‑kissed undergrowth” | Char, smoke infusion, dehydration |
| E. Fermented Soy‑Kale Snow | “wild‑grass” | Fermentation, cryo‑shaving |
| F. Yuzu‑Air Foam | “breeze” | Foam (soy lecithin), nitrogen |
| G. Micro‑Herb & Edible‑Gold Dust | Visual “sunrise” | Micro‑herb micro‑spray, gold leaf |
Sourcing Notes (Specialized Ingredients)
| Ingredient | Source / Supplier Recommendation | Notes |
|---|---|---|
| Wild Japanese Sea‑Urchin (Uni) – “Hokkaido Summer” | Matsukawa Seafood, Hokkaido, Japan – Premium Eurypus from cold‑water farms; 4–5 g per 100 g. | Handle cold, keep on ice; transport in insulated containers at ≤0 °C. |
| Saffron (Stigma) – “Crocus sativus” | Kashmir Gold Saffron, Spain (organic, 100% red stigmas). | 0.5 g per dish – value for flavor. |
| Dark 70% Cacao Chocolate | Valrhona “Guanaja” 70%, French bean‑to‑bar, 100 % cacao. | Melt at 45–50 °C; keep shaded. |
| Miso (Red, 13 % Salt) | Hikari Miso – Shinshu Red Miso, Kyoto, Japan. | Aged 2 years; deep umami. |
| Lotus Root (Nellumbo) | Organic Lotus Roots, Thailand, fresh, 1 kg. | Peel and slice thinly (2 mm). |
| Soybean (Organic, non‑GMO) | Kikkoman (Japan) or local organic. | For snow & foam. |
| Kale (Lacinato/Black) | Specialty greens, local farm, harvested 1‑2 days prior. | |
| Yuzu (Citrus junos) | Yuzu Farm, Shizuoka, Japan. Fresh juice & zest. | |
| Soy Lecithin (Food‑grade) | SPS Food Ingredients, USA. | |
| Edible Gold Leaf (24 K) | Culinary Gold Supply, UK. | |
| Bamboo Charcoal (for smoking) | Mizuno Charcoal, Japan – 100% natural, no additives. | |
| Molecular‑grade equipment – Syringe, vacuum pump, sous‑vide circulator, liquid nitrogen, micro‑syringe set, blow‑torch, immersion blender, nitrogen gas canister (for foam). |
TECHNICAL OVERVIEW (Step‑by‑Step)
Timing Overview (total ≈ 6 hrs, with 2 h “rest” periods).
All preparation should be done in a temperature‑controlled kitchen (±1 °C).
1️⃣ Saffron‑Ice “Shell” (Gelified, Flash‑Frozen)
| Step | Details | Equipment |
|---|---|---|
| 1.1 | Saffron Infusion – 0.5 g saffron threads + 150 ml filtered water; simmer 1 min, steep 10 min. Strain, retain 140 ml. | Small saucepan, fine strainer |
| 1.2 | Gel Base – 140 ml saffron broth + 2 g agar‑agar. Heat to 95 °C, whisk 30 s until dissolved. | Small saucepan, whisk |
| 1.3 | Cool to 30 °C, then add 0.5 ml (0.35 % v/v) food‑grade sodium alginate (pre‑dissolved 0.5 % w/v in 30 ml water) to achieve a 2 % w/v final agar‑alginate mix. (This creates a “semi‑solid” matrix that will hold its shape but melt quickly on tongue.) | |
| 1.4 | Cryogenic Flash‑freeze: Using a metal plate pre‑cooled with liquid nitrogen, pour 5 ml of the warm gel onto the plate (thin layer ~1 mm). Rapidly dip the plate into liquid nitrogen for 2 s, then remove and immediately transfer to a –30 °C freezer for 30 s. (Result: a delicate, translucent “ice” shell.) | Liquid nitrogen, stainless steel plate, freezer |
| 1.5 | Store in a –80 °C freezer for up to 24 h (prevent melt). | - |
Result: A thin, translucent “ice” cup that will melt in mouth, revealing the custard inside.
2️⃣ Sea‑Urchin & Yuzu Custard (Sous‑Vide)
| Step | Details | Equipment |
|---|---|---|
| 2.1 | Preparation of Uni – Gently rinse uni (≈ 5 g per serving) in chilled seawater, pat dry. | Fine mesh sieve |
| 2.2 | Custard Base: 150 ml heavy cream, 30 ml whole egg yolk (2 yolks), 5 ml yuzu juice, 2 g sea‑salt, 0.4 g (0.2 %) xanthan gum (for viscosity). Whisk at 4 °C. | |
| 2.2a (optional) | Add 0.5 g sugar to balance acidity (optional). | |
| 2.3 | Incorporate Uni: fold 5 g uni (whole) into the custard, keeping it intact. | |
| 2.4 | Sous‑Vide: Seal in a PE food‑grade vacuum bag (removing as much air as possible). Sous‑vide at 56 °C for 45 min (low‑temp pasteurization). | |
| 2.5 | Rapid Chill: Immerse bag in ice‑water bath (0 °C) for 5 min; then sieve through a fine (150 µm) mesh to remove any shell fragments, leaving a smooth custard. | |
| 2.6 | Finish: Add 1 ml yuzu zest oil (infused oil: 10 ml neutral oil + 1 g zest, 15 min infusion, strained). Set aside in a refrigeration at 4 °C. | Sous‑vide circulator, vacuum sealer, ice bath, fine sieve, refrigeration |
Result: Silky custard with intact uni “gems”, flavored with bright yuzu.
3️⃣ Dark‑Chocolate‑Miso Emulsion (Silky “Soil”)
| Step | Details | Equipment |
|---|---|---|
| 3.1 | Miso‑Infused Chocolate: 40 g dark 70 % chocolate (chopped) + 20 ml warm (40 °C) full‑fat milk, 10 g red miso, 5 g de‑glazed sea‑salt. Melt chocolate over bain‑marie, stir in miso until fully dissolved. | |
| 3.2 | Temper: Cool to 28 °C, then add 2 g cocoa butter (tuned for glossy finish) and 2 g lactose (for smooth texture). | |
| 3.3 | Emulsify: Add 10 ml warm (40 °C) filtered water; blend with immersion blender until glossy, ~5 min. | |
| 3.4 Optional: Add 1 g soy lecithin (0.5 % w/v) for stability. | ||
| 3.5 | Sous‑Vide: Transfer to a sous‑vide bag and cook at 55 °C for 30 min to develop flavor integration. | |
| 3.6 | Cool & Whip: Remove, cool to 8 °C, then whisk with a hand‑held whisk until a smooth, glossy emulsion forms. Keep at 4 °C. | Bain‑marie, immersion blender, sous‑vide circulator, whisk |
Result: Dark, glossy emulsion with deep umami and bitter chocolate notes, acting as a “soil” that will be “sanded” onto the plate.
4️⃣ Charred Lotus‑Root Crisp (Fire‑Kissed Under‑Growth)
| Step | Details | Equipment |
|---|---|---|
| 4.1 | Slice lotus root into 2 mm rounds using a mandolin or mandoline slicer. | |
| 4.2 | Blanch in salted water (2% salt) for 30 s, shock in ice water. Pat dry. | |
| 4.3 | Smoke Infusion: Place lotus strips in a smoking chamber with bamboo charcoal and smoked tea leaves (e.g., smoked green tea). Smoke at 30 °C for 5 min (moderate smoke). | |
| 4.4 | Coat: Lightly dust with 0.5 g coconut sugar (for caramelization) and 0.2 g sea‑salt. | |
| 4.5 | Fry: Deep‑fry in 180 °C refined avocado oil until golden‑brown (≈ 45 s). Drain on paper. | |
| 4.6 | Dry: Place on a wire rack at 50 °C for 5 min to lose surface oil. | |
| 4.7 | Finish: Lightly dust with edible gold dust (0.02 g) for a subtle shimmer. |
Result: Thin, crisp, smoky‑sweet lotus “chips” that will be used as a “soil” foundation and a crunch contrast.
5️⃣ Fermented Soy‑Kale Snow (Wild‑Grass Note)
| Step | Details | Equipment |
|---|---|---|
| 5.1 | Prepare Kale: Strip kale leaves (no stems), rinse, pat dry. Cut into 2 cm strips. | |
| 5.2 | Salt & Ferment: Toss with 1 % sea‑salt (by weight) and 0.5 % Lactobacillus plantarum starter (dry). Place in a filtered fermentation jar (air‑tight) at 22 °C for 48 h. This creates “kale brine” with mild acid and umami. | |
| 5.3 | Puree: Blend brine with kale (1:1) to a smooth puree (≈ 150 ml). | |
| 5.4 Cryo‑shave: Freeze the puree at –80 °C for 2 h. Using a micro‑shaver (grated ice machine), shave into fine snow (“kale snow”). Keep at –20 °C until plating. | ||
| 5.5 | Season: Lightly spray with yuzu zest oil (0.2 ml) just before plating. |
Result: Light, mildly acidic “snow” that adds texture, aroma, and an earthy green note.
6️⃣ Yuzu‑Air Foam (Breeze)
| Step | Details | Equipment |
|---|---|---|
| 6.1 | Yuzu‑Water: 30 ml yuzu juice + 70 ml filtered water + 0.8 g soy lecithin (0.8% w/v). | |
| 6.2 | Blend: Immersion blender for 2 min (creates fine bubbles). | |
| 6.3 | Charge: Transfer to a whipping siphon (N2O) (use 1 g of the mixture per 10 ml). Shake 5×. | |
| 6.4 | Set: Place the siphon in liquid nitrogen for 10 s to “freeze” the foam into a solid “cloud” that will melt on the plate (use a small metal sphere frozen with yuzu‑water, then place on plate just before service). | |
| 6.5 | Optional: Add a drop of edible violet curcumin (tiny) for a subtle hue. |
Result: A delicate, aromatic “cloud” that evaporates on the plate, releasing a light citrusy vapor.
7️⃣ Micro‑Herb & Edible Gold Dust (Sunrise Accent)
| Item | Use |
|---|---|
| Micro‑herb (e.g., micro-sage, micro-basil) | Sprinkle 0.2 g on top for herbaceous aroma. |
| Edible Gold Dust | Light dust on the “soil” for visual sparkle. |
| Micro‑spray (e.g., tamarind powder or smoke‑oil spray) | Light spray at the end for a faint “smoky sunrise” aroma. |
Assembly & Plating (Step‑by‑Step)
Plating Vessel: 12 cm white porcelain shallow bowl (R 10 cm × 5 cm depth).
Sequence: (Work swiftly to avoid melting of the saffron ice)
- Base “soil”: Using a spoon, place 3–4 charred lotus‑root crisps in a semi‑circular arrangement on the left third of the plate.
- Dark‑Chocolate‑Miso Emulsion: With a silicone brush, brush a thin “soil” line from the crisp toward the center (approx. 1 mm thickness). This creates a “cataract” of dark sauce.
- Fermented Kale Snow: Using a cold metal spoon, scoop a small dome (≈ 2 cm diameter) of snow and place center‑right on the plate, slightly overlapping the sauce line.
- Saffron‑Ice “Shell”: Gently place one Saffron‑Ice shell at the center of the plate, nesting on the cake of snow (the ice will melt into it).
- Sea‑Urchin Custard: Using a small spoon, place a spherical dollop (≈ 1 cm) of Sea‑Urchin & Yuzu Custard inside the Saffion‑Ice shell (the shell should hold it).
- Yuzu‑Air Foam: Immediately place the yuzu‑air cloud (pre‑frozen) on top of the custard, pressing gently to let it sit.
- Micro‑Herbs: Scatter micro‑herb micro‑spray and tiny gold specks over the whole plate.
- Final Aroma: Using a scented spray (smoked tea oil, 1 ml) spray gently over the dish (a light mist).
- “Melt” Moment: Serve the dish immediately after plating. The diner sees the clear ice shell start to melt, releasing the custard, while the foam dissolves, releasing a yuzu‑citrus vapor—the “tide meets the sky”.
Final Presentation:
- Negative Space: The plate’s white background intensifies the dark soil, bright gold, and vibrant green of the snow.
- Kinetic Element: The ice melts in seconds, creating a visual transition from solid to liquid to aromatic vapor.
- Contrast: Crunch (lotus crisp), silk (custard), silky dark earth (chocolate‑miso), snow (cold), cloud (foam).
- Color Palette: Gold (sunrise), deep brown (soil), emerald (snow), translucent ivory (ice), violet (foam).
Full Ingredient List (for 4 Guests)
| Component | Quantity |
|---|---|
| Saffron | 0.5 g (≈ 20–30 threads) |
| Agar‑agar | 2 g |
| Sodium Alginate | 0.5 g |
| Sea‑urchin (uni) – Hokkaido | 20 g (≈ 5 g per serving) |
| Heavy Cream | 150 ml |
| Egg Yolks | 2 (large) |
| Yuzu Juice | 15 ml (fresh) |
| Yuzu Zest | 1 g (plus 1 ml oil) |
| Red Miso | 10 g |
| Dark Chocolate (70 %) | 40 g |
| Cocoa Butter | 2 g |
| Lactose | 2 g |
| Soy Lecithin | 0.8 g (foam) + 1 g (emulsion) |
| Lotus Root | 150 g (≈ 30–40 thin slices) |
| Coconut Sugar | 0.5 g |
| Bamboo / Charcoal | 10 g (for smoke) |
| Kale (Lacinato) | 30 g |
| Lactobacillus plantarum (starter) | 0.5 g |
| Soy bean (for soy water) | 30 ml |
| Edible Gold Leaf | 0.05 g |
| Micro‑herb (micro-sage) | 0.2 g |
| Soy Oil (neutral) | 10 ml (for oil) |
| N2O (siphon) | 1 cartridge |
| Liquid Nitrogen | 250 ml (approx.) |
| Yuzu‑Air Foam | 30 ml water + 30 ml yuzu juice + 0.8 g lecithin |
| Additional: salt, pepper, optional micro‑spray (smoked tea oil) |
Equipment Checklist
| Item | Purpose |
|---|---|
| Sous‑vide circulator | Precision temperature for custard & emulsion |
| Vacuum sealer & high‑vacuum bags | Sous‑vide & air‑free environment |
| Liquid nitrogen & safety gloves | Cryogenic freezing |
| Stainless‑steel plate (for ice) | Rapid flash‑freeze |
| Blow‑torch / torch | Char Lotus‑root |
| Smoking chamber (small) | Smoke infusion |
| Blender/immersion blender | Emulsions and foam |
| Whipping siphon (N2O) | Yuzu‑air foam |
| Micro‑shaver | Kale snow |
| Micro‑syringe (2 ml) | Precise plating |
| Gold leaf applicator | Gold dust |
| Micro‑sprayer | Final aroma & garnish |
| Thermometer (probe) | Temperature control |
| Food‑grade silicone spatula | Gentle handling |
| White porcelain plate (12 cm) | Plating base |
| Squeeze bottle for yuzu oil | Drizzle |
Final Service Tips
- Timing – Begin plating exactly after the saffron‑ice is made and cooled. The ice holder should stay at –20 °C until the moment of service.
- Melt Control – Keep the plate at room temperature (20 °C) for a maximum of 30 s before service; the ice will melt gradually, revealing the custard.
- Flavour Balance – The salty‑umami of the miso/chocolate must not overwhelm the delicate sea‑urchin. Adjust miso quantity in the emulsion if the dish feels too “earthy”.
- Guest Interaction – Encourage the diner to watch the ice melt and smell the vapor before tasting – a theatrical, multisensory experience.
Final Narrative Recap
- Saffron‑Ice = the sunrise over the tide, a fragile veil that disappears as the sun rises.
- Sea‑Urchin & Yuzu = the pure, briny heart of the ocean, brightened by citrus.
- Dark‑Chocolate‑Miso = the fertile, dark soil of the forest floor—rich, deep, and slightly bitter.
- Charred Lotus‑Root = the fire that scorches the forest floor, giving crunch and smoky aroma.
- Fermented Kale Snow = the cool, wild grasses that soften the soil.
- Yuzu‑Air = the fleeting breeze that carries the scent of the sea and forest, completing the “tide under the forest sunrise”.
Enjoy the symphony of flavors, textures, and fleeting moments— a true Michelin‑3‑Star masterpiece.
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Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Mistral Nemo
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drone-simulator/ |-- index.html |-- styles.css |-- script.js |-- assets/ | |-- drone.png | |-- environment.png
GPT OSS 120B
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