Product, AI & Health Insights
Notes on the products we build, the AI workflows behind them, and health and training topics we explore along the way.
The Thing That Burns More Than Your Workout — NEAT and Daily Activity
Exercise is the smallest slice of daily burn. What NEAT is, why it falls during a diet, and how to protect it.
Agents Get Interrupted — Designing Work That Can Resume
Keeping long agent work from restarting from zero — a queue in the repo, atomic commits, and an explicit START/RESUME split.
Let the Build Enforce the Rule — Invariants for a Bilingual Static Site
Three rules that kept breaking in a docs file, moved into sixty lines of build hook — converting silent errors into loud failures.
Set Cardio Intensity by Heart Rate, Not by Feel — Actually Staying in Zone 2
What the five zones mean, why 220-minus-age misses, finding Zone 2 without a monitor, and why most people get stuck in Zone 3.
CLAUDE.md Is a Contract, Not a README — Writing Rules an Agent Actually Follows
Adding rules made them less likely to be followed. What changed when we cut the file in half and kept only the judgment calls.
Scheduled Publishing on a Static Site — Making Time Pass Without a Server
Scheduled publishing on a site with no server to evaluate the request — the build-time filter, the daily rebuild, and the traps we walked into.
Stretching Won't Fix Forward Head and Rounded Shoulders — A Desk Worker's Guide
The muscle pairs behind bad desk posture, what to lengthen and what to strengthen, plus a five-minute daily routine.
Training at Home Without Equipment — Five Ways to Overload Bodyweight Work
Five variables that raise intensity without weight, progression ladders by movement, and a three-day home routine.
You're Stretching at the Wrong Time — A Guide to Warm-ups and Injury Prevention
Why static stretching before lifting backfires, how to build ramp-up sets, and the real causes of shoulder, back, and knee pain.
Your First 30 Days in the Gym — What to Do and What to Skip
Five movement patterns, a three-day full-body routine, how to pick your weight, and what to skip for now.
Muscle Grows on Your Rest Days, Not in the Gym — A Guide to Sleep and Recovery
Sleep targets, rest day design, what soreness really means, and the signals that say you've outrun your recovery.
How to Lose Fat Without Losing Muscle — Calories, Protein, and Cardio Placement
Rate of loss, protein targets, and cardio placement — the four rules that keep a cut from eating your muscle.
Yoga vs. Pilates: What's the Difference — and How to Combine Them With Strength Training
How yoga and pilates actually differ, which one fits your goal, and a sample weekly schedule for pairing either with a lifting program.
The Complete Guide to Progressive Overload — Why Adding Weight Isn't Enough
Six variables you can overload, how to run double progression, and what to check before pushing through a plateau.
1RM Calculation & Weight Progression Guide for Big 3 Lifts
Learn how to calculate your 1RM for squat, bench press, and deadlift and set effective training weights safely.
Recommended Split Workout Routines for Beginners & Intermediates (2 / 3 / 4-Day)
Discover effective 2-day, 3-day, and 4-day workout routines based on your training frequency and volume goals.
A folder structure that gives AI agents the whole product context
How we organize iOS, Android, Web, and planning documents in one parent workspace without giving up independent repositories.