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@ d1d95580:0e253b97
2025-03-12 17:45:43
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**Morning: Energize and Focus**
- **Meal:**
- **Option 1:** 2-3 eggs (fried or scrambled in butter) with 4-6 oz of sausage or bacon.
- **Option 2:** Full-fat Greek yogurt (plain) with a handful of mixed nuts and a teaspoon of honey.
- **Why:** High protein and fats provide steady energy; variety ensures accessibility. Based on Saladino and Baker’s emphasis on animal-based nutrition, with a nod to broader dietary preferences.
- **Drink:** Water or black coffee—hydration and focus without complexity.
- **Habit (Inspired by DrJackKruse & hubermanlab):**
- **Natural Light:** 5-15 minutes outdoors in morning light (sunny or overcast).
- **Why:** Regulates sleep-wake cycles and boosts alertness—Kruse’s circadian science and Huberman’s practical neuroscience agree it’s foundational.
- **Learning:**
- **Short Study:** 5-10 minutes reading a health article or listening to a podcast segment (e.g., Huberman Lab on sleep or nutrition).
- **Why:** Starts the day with useful knowledge—small, digestible doses for busy schedules.
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**Midday: Maintain Momentum**
- **Meal:**
- **Option 1:** Grilled chicken (6-8 oz) with sautéed kale or spinach in olive oil.
- **Option 2:** Baked salmon (5-6 oz) with a small sweet potato and steamed asparagus.
- **Why:** Protein sustains muscle and focus, vegetables add vitamins—combines Baker’s meat focus with Huberman’s balanced nutrient approach.
- **Sport (Inspired by hubermanlab):**
- **Activity Break:** 10-15 minutes of movement—brisk walk, 3 sets of 10 squats, or 15 push-ups.
- **Why:** Improves blood flow and mental clarity—Huberman’s research shows short exercise enhances productivity.
- **Habit:**
- **Water Boost:** Drink 16-20 oz of water (optional pinch of sea salt for electrolytes).
- **Why:** Prevents dehydration, supports stamina—Saladino and Kruse highlight hydration’s role in health.
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**Afternoon: Stay Steady**
- **Meal (Snack):**
- **Option 1:** 2 hard-boiled eggs with a handful of almonds.
- **Option 2:** A medium apple with 1-2 tablespoons of peanut butter.
- **Why:** Quick, nutrient-rich options stabilize energy—protein, fats, and minimal carbs align with ancestral eating (Saladino) and practical snacking (Huberman).
- **Reading (Inspired by MartyBent):**
- **Daily Read:** 15-20 minutes with a book—e.g., *Atomic Habits* (James Clear) for behavior or *The Body* (Bill Bryson) for health science.
- **Why:** Bent’s curiosity-driven approach—steady learning builds long-term benefits.
- **Habit (Inspired by hubermanlab):**
- **Breathing Pause:** 1-2 minutes of slow breathing (inhale 4 seconds, exhale 6 seconds).
- **Why:** Lowers stress, resets focus—Huberman’s data-backed method for mental resilience.
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**Evening: Recover and Reflect**
- **Meal:**
- **Option 1:** Pan-seared beef steak (8-10 oz) with roasted carrots or Brussels sprouts.
- **Option 2:** Roasted cod (6 oz) with quinoa (half cup) and a side salad (olive oil dressing).
- **Why:** Protein repairs tissue, sides provide fiber and variety—Saladino’s meat-first philosophy meets Huberman’s holistic nutrition.
- **Sport/Habit (Inspired by DrJackKruse):**
- **Light Movement:** 15-20 minute walk after eating or 5-10 minutes of stretching (focus on back and legs).
- **Why:** Supports digestion and relaxation—Kruse’s focus on natural rhythms, made simple.
- **Learning (Inspired by MartyBent):**
- **Social Scan:** 10 minutes on X, reading or engaging with health-related posts.
- **Why:** Bent’s community engagement—stay informed, connect with ideas.
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**Night: Rest Well**
- **Habit (Inspired by hubermanlab & DrJackKruse):**
- **Screen Wind-Down:** Reduce screen brightness or use warm lighting 1 hour before bed (target 10-11 PM sleep).
- **Why:** Preserves sleep quality—Huberman and Kruse both stress light’s impact on rest.
- **Reading (Optional):**
- **Night Read:** 10-15 pages of a calming book—e.g., *Sapiens* (Yuval Noah Harari) or a novel like *To Kill a Mockingbird*.
- **Why:** Eases the mind, encourages reflection—pairs well with a thoughtful lifestyle.
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**Core Principles**
- **Meals:** Prioritize whole foods—protein, healthy fats, moderate vegetables or carbs. Flexible and realistic.
- **Sports:** Brief, effective exercise—enhances health without dominating your day.
- **Habits:** Use natural tools (light, water, breath)—simple, proven, no gimmicks.
- **Learning/Reading:** Consistent input—broaden knowledge practically and gradually.
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@ 04c915da:3dfbecc9
2025-03-12 15:30:46
Recently we have seen a wave of high profile X accounts hacked. These attacks have exposed the fragility of the status quo security model used by modern social media platforms like X. Many users have asked if nostr fixes this, so lets dive in. How do these types of attacks translate into the world of nostr apps? For clarity, I will use X’s security model as representative of most big tech social platforms and compare it to nostr.
**The Status Quo**
On X, you never have full control of your account. Ultimately to use it requires permission from the company. They can suspend your account or limit your distribution. Theoretically they can even post from your account at will. An X account is tied to an email and password. Users can also opt into two factor authentication, which adds an extra layer of protection, a login code generated by an app. In theory, this setup works well, but it places a heavy burden on users. You need to create a strong, unique password and safeguard it. You also need to ensure your email account and phone number remain secure, as attackers can exploit these to reset your credentials and take over your account. Even if you do everything responsibly, there is another weak link in X infrastructure itself. The platform’s infrastructure allows accounts to be reset through its backend. This could happen maliciously by an employee or through an external attacker who compromises X’s backend. When an account is compromised, the legitimate user often gets locked out, unable to post or regain control without contacting X’s support team. That process can be slow, frustrating, and sometimes fruitless if support denies the request or cannot verify your identity. Often times support will require users to provide identification info in order to regain access, which represents a privacy risk. The centralized nature of X means you are ultimately at the mercy of the company’s systems and staff.
**Nostr Requires Responsibility**
Nostr flips this model radically. Users do not need permission from a company to access their account, they can generate as many accounts as they want, and cannot be easily censored. The key tradeoff here is that users have to take complete responsibility for their security. Instead of relying on a username, password, and corporate servers, nostr uses a private key as the sole credential for your account. Users generate this key and it is their responsibility to keep it safe. As long as you have your key, you can post. If someone else gets it, they can post too. It is that simple. This design has strong implications. Unlike X, there is no backend reset option. If your key is compromised or lost, there is no customer support to call. In a compromise scenario, both you and the attacker can post from the account simultaneously. Neither can lock the other out, since nostr relays simply accept whatever is signed with a valid key.
The benefit? No reliance on proprietary corporate infrastructure.. The negative? Security rests entirely on how well you protect your key.
**Future Nostr Security Improvements**
For many users, nostr’s standard security model, storing a private key on a phone with an encrypted cloud backup, will likely be sufficient. It is simple and reasonably secure. That said, nostr’s strength lies in its flexibility as an open protocol. Users will be able to choose between a range of security models, balancing convenience and protection based on need.
One promising option is a web of trust model for key rotation. Imagine pre-selecting a group of trusted friends. If your account is compromised, these people could collectively sign an event announcing the compromise to the network and designate a new key as your legitimate one. Apps could handle this process seamlessly in the background, notifying followers of the switch without much user interaction. This could become a popular choice for average users, but it is not without tradeoffs. It requires trust in your chosen web of trust, which might not suit power users or large organizations. It also has the issue that some apps may not recognize the key rotation properly and followers might get confused about which account is “real.”
For those needing higher security, there is the option of multisig using FROST (Flexible Round-Optimized Schnorr Threshold). In this setup, multiple keys must sign off on every action, including posting and updating a profile. A hacker with just one key could not do anything. This is likely overkill for most users due to complexity and inconvenience, but it could be a game changer for large organizations, companies, and governments. Imagine the White House nostr account requiring signatures from multiple people before a post goes live, that would be much more secure than the status quo big tech model.
Another option are hardware signers, similar to bitcoin hardware wallets. Private keys are kept on secure, offline devices, separate from the internet connected phone or computer you use to broadcast events. This drastically reduces the risk of remote hacks, as private keys never touches the internet. It can be used in combination with multisig setups for extra protection. This setup is much less convenient and probably overkill for most but could be ideal for governments, companies, or other high profile accounts.
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Nostr’s security model is not perfect but is robust and versatile. Ultimately users are in control and security is their responsibility. Apps will give users multiple options to choose from and users will choose what best fits their need.
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@ 9dd283b1:cf9b6beb
2025-03-12 09:46:45
My Raspberry Pi 4 (running Umbrel) has been disconnecting approximately once a month, and my 1TB SSD now has only 80GB of space remaining. I'm considering an upgrade—possibly moving to a Pi 5 with a 2TB drive—but I'm open to any suggestions for a better setup within a similar budget. Any recommendations?
originally posted at https://stacker.news/items/911133