Fasting is often reduced to a simple conversation about weight loss, but viewing it solely through that lens misses the bigger picture. When you stop eating for a prolonged period, you aren't just cutting calories; you are flipping a metabolic switch that activates ancient, dormant survival mechanisms.

For the last few weeks, I’ve been diving deep into the chronobiology of fasting—specifically the profound changes that occur during a 72-hour window. The science is fascinating. From sky-rocketing growth hormone levels to the regeneration of immune stem cells, a 72-hour fast is less about "starving" and more about cellular "pruning" and renewal.

To help you visualize and track these invisible milestones, I’ve also built a new tool: the Fasting Planner. But first, let’s look at the data to understand why you might want to fast in the first place.

The Roadmap: Your Body on a 72-Hour Timeline

Fasting isn't a static state; it's a dynamic journey through distinct physiological stages. Here is the breakdown of what is happening under the hood.

0–4 Hours: The Anabolic Phase

• Status: Fed & Processing. Immediately after your last meal, your body is in an anabolic (growth) state. Insulin levels spike to manage the influx of glucose, and your body is busy digesting and storing energy. Cellular cleaning (autophagy) is turned off because your body is focused on processing new fuel.

12–16 Hours: The Metabolic Switch

• Status: Fat Burning Initiation. This is often the hardest part—the "wall." Your liver's glycogen (stored sugar) is running low. As insulin drops, your body is forced to switch fuel sources, transitioning from burning sugar to burning fat. You might feel "hangry" here due to hormones like ghrelin peaking, but this is the sign that you are becoming metabolically flexible.

24 Hours: Autophagy & Ketosis

• Status: Cellular Cleanup. By the 24-hour mark, you have entered nutritional ketosis. Your brain is now running on ketones (beta-hydroxybutyrate), which often leads to a surge in mental clarity and focus. More importantly, autophagy begins to ramp up. This is your body’s recycling program, where cells identify and break down damaged components and misfolded proteins.

48 Hours: The HGH Surge

• Status: Deep Repair & Muscle Protection. There is a common myth that fasting burns muscle. The science suggests otherwise. Around the 48-hour mark, your body fights to preserve lean tissue by triggering a massive surge in Human Growth Hormone (HGH). Recent 2025 studies have shown HGH increases of up to 1,225% during water-only fasting. This hormonal shield protects your muscles while your body aggressively targets fat stores for energy.

72 Hours: Immune System Regeneration

• Status: Stem Cell Activation. This is the "Holy Grail" of prolonged fasting. Research led by Dr. Valter Longo indicates that by 72 hours, the body breaks down old, inefficient immune cells to save energy. This depletion lowers PKA and IGF-1 levels, which signals your bone marrow stem cells to wake up. When you eventually break your fast, these stem cells proliferate, effectively rebuilding a younger, more resilient immune system.

Stop Guessing, Start Planning

Understanding these stages is one thing; tracking them in real-time is another. I realized that most fasting apps are either too cluttered with ads or lack the granular data I wanted to see. I needed a tool that was clean, easy to use, and visually intuitive.

So, I built Fasting Planner.

It is a dedicated tool designed to help you architect your fasting protocols with precision.

Key Features:

• Real-Time Stage Tracking: Know exactly which metabolic phase you are in—whether you are in the "HGH Surge" or entering "Deep Ketosis."
• Visual Calendar: Plan your fasts weeks or months in advance using a user-friendly drag-and-drop calendar interface.
• Weight & Progress Tracking: Monitor your body’s response over time with integrated weight logging.
• Privacy First: Easily export and import your data. Your health data belongs to you.

Whether you are attempting your first 16:8 intermittent fast or preparing for a therapeutic 72-hour reset, having a visual roadmap makes the discipline much easier to maintain.

Check it out here: fasting-planner.harduex.com

Disclaimer: Fasting for 72 hours is a significant physiological stressor. Always consult with a medical professional before undertaking prolonged fasting, especially if you have underlying health conditions.

Ever wondered how Apashe crafts those massive, cinematic bangers?
This article is your backstage pass to the mind of the Montreal-based maestro himself.

Whether you're an aspiring producer, a genre-bending DJ, or just a music nerd—this one's for you.

🎻 Fuse Genres Like a Boss: Orchestras & Basslines

Apashe doesn't just sample strings—he hires a whole orchestra.
For his album Renaissance, he recorded a 65-piece orchestra in Prague. For Antagonist, he went even bigger: the Bulgarian Symphony Orchestra + a children’s choir!

His trick?
Start with MIDI demos using tools like Kontakt and Orchestral Tools → Send them to a pro orchestrator → Record live → Chop, remix, and flip your own sounds like a DJ.

"It's kind of like remixing my own compositions."

Pro tip: Can’t hire an orchestra? Layer strings from Kontakt, blend with cinematic brass, and get creative with resampling.

🎶 Sound Design: It’s Not a Tutorial, It’s an Obsession

Apashe learned sound design the old-school way—messing around for hours.
Forget one-size-fits-all tutorials. He dove deep into DogsOnAcid forum, dissected plugins, and experimented until sounds clicked.

Example: That fat bassline in "No Twerk"?
Not a synth. It's over-processed horns—EQed, saturated, and compressed into oblivion.

"There are no magic tricks... it's trial and error."

Try this:

• Load a brass sample
• Saturate it
• EQ aggressively
• Resample it into a totally new sound

Experiment until you surprise yourself.

🎛️ Mixing While You Compose: Apashe’s Flow

Forget endless back-and-forth between DAWs.
Apashe mixes as he composes—all inside Ableton Live.

He believes in staying in the moment:

• Add EQs, compressors, and reverbs as you build
• Sleep on a track, come back with fresh ears
• Don’t get stuck—he leaves demos for months and revisits them
  

"If a demo still gives you chills after six months, it’s worth finishing."

🔌Plugins & Gear Apashe Swears By

Here’s a peek into Apashe’s studio:

🎛️ DAW: Ableton Live
🎛️ Orchestral Mockups: Kontakt, Orchestral Tools
🎛️ Sound Design: Melodyne, bx_subsynth, iZotope, Waves, Melda Production
🎛️ Monitoring: Neumann Speakers
🎛️ Hardware: Access Virus C, Korg Electribe, Push
🎛️ Vocal Processing: EQ, Compression, Old Reverbs, and Delays

💭 Philosophy: Do It for the Love, Not the Hype

Apashe’s golden rule?
Make music because you love it. Fame and gigs? That’s extra.

"When I made music to chase bookings, it never worked. When I did it for fun, that's when things clicked."

Don't overthink it. Try new ideas. Blend genres. Create something you love.

🔥 Quickfire Apashe Tips

✅ Keep it fresh: Step away from your track, return later
✅ Layer real instruments: Orchestras + synths = fire
✅ Test new tools: Don't fear plugins, but don't chase FOMO
✅ Chop your own recordings: Remix yourself
✅ Mix as you go: Don’t save it all for the end
✅ Focus on the vibe: Technicals matter, but emotion drives the track
✅ Have fun: It’s a creative playground, not a grind

🚀 Final Words: Create Your Own Epic

Apashe’s approach is simple yet powerful:

• Blend worlds (classical + electronic)
• Experiment relentlessly
• Stay true to your vision
• Trust your gut, not the hype

Now, it’s your turn.
Open your DAW. Mess around. Get weird. Push the limits.
Maybe one day, your tracks will land in a movie trailer too. 🎬

Ever wondered how KOAN Sound creates those mind-bending, hyper-detailed tracks that somehow feel both mechanical and alive?

Let’s dive into the minds of Will Weeks and Jim Bastow (aka KOAN Sound) and pull together their most eye-opening production tips - no fluff, just real insights you can actually use.

"Everything is possible... You can’t do something wrong."
— KOAN Sound

🧠 Mindset First: The Philosophy Behind the Sound

Be Playful and Break the Rules

KOAN Sound’s #1 rule? Forget the rules.

Music isn’t about formulas — it’s about fun and experimentation. Don’t get stuck wondering if you're "doing it right." Start throwing sounds around and play with ideas.

Pro Tip: Their best ideas come when they turn off the analytical brain. No second guessing. Just flow.

🧘‍♂️ Creativity = Meditation

They describe entering a “meditative state” where time disappears and ideas just happen. That’s the sweet spot. No overthinking, no pressure.

Try this: Dim the lights. Turn off your phone. Loop a sound you love and zone in.

🔧 Master Fewer Tools, Not More

"Learn ONE technique and go deep."

KOAN Sound doesn't chase the latest plugin. Instead, they dive deep into a few VSTs, squeezing every drop of creativity from them.

Pro Tip: Focus on what your current tools can really do before buying the next thing.

🛠 Sound Design Secrets You’ll Want to Steal

Organic Sounds = Human Feel

From plastic bottles crunching to footsteps in snow, KOAN Sound layers in foley and live instruments for textures that feel real.

In "The Zulla", they built percussion using creaky floorboards.
In "Drift", they used a Koshi wind chime.

🔁 Resample. Then Resample Again.

They resample their own basses and instruments repeatedly. This adds grime, texture, and unpredictability.

Technique Highlight: Moist Neuro Bass

1. Start with a detuned reese.
2. Split into low/mid/high bands.
3. Automate each band’s movement.
4. Layer filters and EQ before distortion.
5. Compress, distort subtly, then resample the result.

Tip: Automate volume per band - especially the high end - for motion and character.

🥁 Real Drums + Fake Tricks = Magic Snares

Their snares often blend:

• Transients from real acoustic drums
• Punch from processed hits
• Tails shaped by distortion and vocoding

They’ve even used Ableton’s vocoder to compress snares and add a “slightly synthetic” character.

🌀 Groove Like a Funk Drummer

Each percussive hit is treated like a musical phrase. Ghost notes, swing, and shuffle give their tracks that bounce.

Plugins they love:

• Superior Drummer
• Uhbik G (for volume-based groove automation)

🎛 Mixing Tips That Glue It All Together

EQ Before You Do Anything Else

“The most powerful sound shaping tool” — KOAN Sound

Learn to:

• Boost with purpose
• Cut what’s not needed
• Think in frequency bands (lows, mids, highs)

This applies to every layer, not just the bass.

📦 Effect Racks: Your Secret Weapon

Using effect racks with wet/dry chains lets you:

• Control reverb/delay with volume automation
• Get precise with FX tails
• Avoid mud in your mix

Ableton Hack: Build an FX rack template once, use it everywhere.

📡 Mono Check = Pro-Level Sound

Always listen in mono to make sure your stereo spread doesn’t kill clarity.

“What sounds amazing wide should also sound good dead center.”

Utility audio effect on the master chain makes this a breeze.

🎧 Mix Around the Loudest Element

Usually the drums. Sometimes the vocal. Identify it early, and build the rest of the mix around it.

Hot tip: A punchy kick needs space. Don’t let your sub or synths crowd it.

🧠 Bonus: The Koan Mindset Outside the DAW

Move Your Body to Move Your Sound

“Exercise is sooo important for a sedentary profession.”

Physical and mental health directly fuel their motivation and creativity. Go for a walk. Hit the gym. Stretch between takes.

🎯 Develop Your Own Sound by Just... Doing You

They didn’t try to sound unique — they just made what felt natural.

“If something sounds like you, then no one can take that away from you.”

Consistency + curiosity = originality.

🚀 Wrap-Up: Start Weird, Stay Curious

Want to sound more like KOAN Sound? Don’t try to copy them.

Instead:

• Play like no one’s watching
• Dive deep into your tools
• Record everything - even the weird stuff
• Treat sound design like storytelling
• Build your own rules… then break them

Try this:

Open your DAW and build a track using:

• One foley sound
• One resampled bass
• One drum loop made from scratch
  Then flip it upside down.

🎶 What’s Next?

Drop a comment with your favorite KOAN-inspired technique or mention this article in your next weird sound experiment!

Let the chaos flow. 🎛🔥
Your masterpiece is one weird sound away.

Ever wondered how Boris Brejcha creates those hypnotic, high-energy tracks that destroy the clubs around the world?

Good news—you don’t need a million-dollar studio or a shelf full of analog gear to get close. Boris is all about speed, feel, and authenticity in the studio. And in this post, we’re breaking down his most actionable music production tips—straight from interviews and behind-the-scenes peeks into his process.

Let’s dive in.

1. Start with the Feel, Not the Plan

Boris doesn’t overthink. He doesn’t sketch out a full arrangement or plan 10 layers ahead. Instead:

“I just jam around in the studio… if something cool comes up, I go from there.”

Takeaway: Open your DAW and start messing around. If something clicks, run with it. If not — move on.

Photo by Techivation / Unsplash

2. Speed is Everything

Time kills creativity. That’s why Boris moves fast.

• Day 1: Come up with the idea
• Day 2: Arrange and mix
• Day 3: Finish it

If a project doesn’t take off quickly? Delete it. Seriously.

“Unfinished projects block your mind.”

Try it: Give yourself a 48-hour finish challenge. You’ll be shocked how much better your music flows.

3. Use What You Know (DAW & Tools)

Boris uses Cubase because he’s used it forever. It’s not about what’s trendy—it’s about what’s fast for you.

“It’s about knowing your tools inside out. That’s what makes you fast.”

He works in the box using software synths and plugins — Omnisphere, Trilian, Alchemy, Nexus, Massive, Fabfilter, and a hidden gem called “One” (cheap but killer for bass).

Photo by Techivation / Unsplash

4. Less Is More (No, Really)

This one’s important: fewer tracks, more automation.

“Sometimes, it’s better to delete a sound than add another one.”

Instead of stacking 40 layers, Boris focuses on movement — automating knobs, filters, effects to make each sound come alive. We also saw this with Skrillex in my previous article — he’s all about using automation to add life and variation, rather than piling on more layers.

Pro tip: Automate everything. Envelopes, filters, LFOs, even plugin dry/wet knobs.

5. No Compressors? Yup.

Mixing advice from Boris: almost no compression.

“Compressors destroy too much of the sound.”

Instead, he EQs carefully and uses a Hofa plugin to tame peaks by cutting certain frequencies — only when needed.

Photo by Caught In Joy / Unsplash

This makes the mix clean, dynamic, and punchy without the squash.

6. Swing > Grid

Mechanical drums kill groove. Instead of locked 1/16 notes, Boris uses tiny timing shifts (like 1/64) to get that natural, swingy flow that dancers feel in their bones.

“That groove is what makes people move.”

Photo by Marcela Laskoski / Unsplash

7. White Noise = Secret Weapon

Almost every Boris track uses white noise — especially for transitions or after breakdowns. Simple, powerful, effective.

Try this: Layer white noise with a filter sweep before your drop and hear the difference.

8. Mistakes > Perfection

Some of Boris’s best sounds came from doing something “wrong”—like stacking plugins in weird ways or hitting the wrong note.

“Mistakes in the studio can become the heart of a track.”

So next time something unexpected happens? Don’t delete it—use it.

9. Your Sound Comes from You

This is the big one. Boris constantly stresses this:

• Make music you love
• Don’t copy others
• Be weird, playful, and honest

“If you stand 100% behind your sound, fans will feel it—and love it.”

10. Real Talk: It’s Hard Work

Becoming a producer like Boris takes time. It’s not a 9-5. It’s late nights, trial and error, gigs, flops, and breakthroughs.

“It takes years. But it’s worth it.”

Stay consistent. Stay weird. Stay true.

Bonus: Boris’s Favorite Production Tools

Quick Reference Checklist

• DAW: Cubase
• Synths: Omnisphere, Trilian, Alchemy, Massive, “One”, Nexus
• Drums: Sample CDs (especially for shakers)
• Plugins: Fabfilter bundle, Hofa for peak control
• Technique: All-in-the-box, fast workflow, minimal layering, max automation

Final Thoughts

Boris Brejcha’s music feels alive and unique — and that’s no accident. It’s a result of smart workflows, fast decisions, and staying deeply connected to what feels right instead of what looks right.

If you’re looking to level up your music production, you don’t need to copy his sound. Just adopt his mindset.

Create. Delete. Play. Repeat.

Enjoyed this breakdown?
Drop a comment with your favorite Boris track and don’t forget to share these tips with a fellow producer!

Be creative!

Ever wondered how electronic music giants like Skrillex approach their craft? It turns out, it's not always about complex setups or secret plugins. Drawing insights from curated conversations and interviews about his creative process, we uncover some fascinating and surprisingly simple tips from Skrillex himself.

Here are some key takeaways for anyone looking to enhance their music production workflow — straight from Skrillex:

🎵 Start Simple, Develop Later

Often, the initial idea for a track comes as a simple melody or feeling. Skrillex emphasizes starting with this basic concept — a skeleton version of the track. He mentions having a melody in his head and building around it with elements like a counter-melody and a simple bassline.

“The sounds themselves might not even be that interesting at this stage; the crucial part is getting the core idea down.”

Contrary to popular belief, many of his sounds end up being really simple. For example, he’s used dreamy, vibey textures made from just a Vengeance sample with a little glide and reverb. The real magic, he says, often happens later when processing the bounced audio.

⚡ Work Fast, Generate Ideas, Then Refine

Skrillex’s workflow thrives on speed and iteration. He often spends an hour on a basic idea, saves it, then moves on to several others. Later, he revisits them with “a fresh brain, a fresh ear.”

This strategy boosts creativity and enables more objective evaluation of which ideas are worth developing.

🔄 Be Open to Change

Photo by Håkon Grimstad / Unsplash

When revisiting his ideas, Skrillex is flexible. Love the sound but not the melody? Switch it up. The ability to pivot based on what works best in the moment is key to evolving a track.

🌍 Embrace International Sounds and Travel

Travel is "absolutely crucial" to Skrillex’s creativity. He draws inspiration from international sounds, stating:

“My whole sound is international sounds synthesized through my own brain and mind.”

Exploration and failure are both vital parts of learning — and they help shape his ever-evolving sound.

🔊 Find Sounds Anywhere

Skrillex finds sounds in the most unconventional places — cracking soda cans for snares, recording vocals on an iPhone. His philosophy? Use what you’ve got.

This approach champions resourcefulness and creativity over gear obsession.

🛠 Technology Is Your Friend — But Ideas Come First

While he keeps up with the latest tools and trends (including AI), Skrillex insists that ideas come first:

“Ideas, an aesthetic, and a concept are bigger than any tool.”

More accessible tools mean more people worldwide can now make music. That's a good thing.

🤝 Share Your Knowledge

Inspired by mentor Martin Dodd, Skrillex follows a powerful principle:

“You exchange wisdom for energy.”

He believes in giving away good ideas. The world needs more of them — so don’t hoard what you’ve learned. Share freely.

🔌 Plugins? Keep It Simple

Photo by Techivation / Unsplash

When asked about his favorite plugins, Skrillex keeps it minimal:

• EQ: FabFilter Pro-Q3
• Limiter: FabFilter Pro-L
• Honorable Mention: Ableton’s built-in Erosion

Powerful tools don’t have to be exotic — often, they’re already in your DAW.

🧬 Automate for Life and Story

Skrillex uses automation to create movement and emotion. For instance, he automates:

• Bass frequencies (from mid-range to sub)
• Wet/dry effects or reverb size
• Subtle changes at the end of measures for transitions

He likens the evolution of a track to a story:

“A baby beat that is shy but gains confidence and strength over time.”

Automation breathes life into electronic music — and tells a story within the sound.

🎯 Final Thoughts

Skrillex’s approach isn’t about complicated gear or elite techniques — it’s about ideas, energy, simplicity, and exploration. Start with what inspires you, keep it simple, work fast, stay open to change, and use technology as a means to a creative end.

If you’ve ever scrambled to find missing samples, struggled with transferring your project to a new computer, or had trouble sending it to another producer for collaboration, you’re not alone. Fortunately, Ableton Live offers a neat feature called Collect All and Save, which gathers everything you need into one tidy folder. Let’s break down the process and explore a few tips for seamless collaboration.

Why Self-Contained Bundles Matter

Keeping all your samples, audio files, Max for Live devices, and configurations in one dedicated folder prevents missing assets when moving projects between computers. However, note that while Collect All and Save will copy your audio and device files, it does not include plug-ins. If your project uses third-party plug-ins, consider freezing and flattening those tracks (unless the target machine already has the same plug-ins installed). This step is especially important when transferring projects across different operating systems since only VST and VST3 formats are cross-platform, while Audio Units (AU) work only on macOS.

Step-by-Step Guide

Open Your Ableton Live Set
Launch your project in Ableton Live. Ensure all your tracks and settings are as you need them.

Save as a New Project Folder
Go to File > Save Live Set As and choose a new location outside any existing project folders. This creates a dedicated folder for your project and keeps it organized.

Collect All and Save
Click File > Collect All and Save. In the dialogue window, enable all options. This copies all used audio files and Max for Live devices into your project folder. Remember, plug-ins aren’t collected, so if necessary, freeze and flatten tracks that rely on them.

Prepare for Transfer
Locate your project folder, compress it (e.g., ZIP it), and transfer it to your collaborator or new computer. If you’re transferring to a different system (e.g., Windows to Mac), ensure you have compatible plug-in formats or have frozen tracks containing AU plug-ins.

Final Thoughts

By creating self-contained bundles, you ensure that every asset you need is in one place. This method prevents missing files, eases project transfers, and streamlines collaboration. Just follow the steps, and you'll have a hassle-free project ready for sharing or moving to another computer.

Happy producing!

In this tutorial, we’ll build a simple but powerful React application to manage user preferences (such as theme and language) using React Context and TypeScript. Even if you’re new to React Context, by the end you’ll understand how it works, why it’s useful, and how to implement it in a type-safe manner.

Introduction

Imagine you’re building an application where users can toggle between a light and dark theme and switch languages. How can you manage this state across many components without passing props down through every layer? React Context is the answer. However, if you’re not familiar with Context or TypeScript, things might seem daunting. Don’t worry! We’ll break it down.

Step 1: Setting Up the Project

We’ll start with creating React app using the Vite TypeScript template. Follow these steps to set up your project:

Create the Project:

Open your terminal and run:

npm create vite@latest my-app -- --template react-ts
cd my-app
npm install

Project Structure:

After setting up, your file structure should look similar to this:

my-app/
├── package.json
├── tsconfig.json
├── vite.config.ts
└── src/
    ├── main.tsx
    ├── App.tsx
    ├── contexts/
    │   └── UserPreferences.tsx
    └── components/
        └── ThemeToggle.tsx

We’ll add our new files (contexts/UserPreferences.tsx, and components/ThemeToggle.tsx) into the src folder.

Step 2: Creating the Context and Provider

First, let’s build our context. This is where we encapsulate our state and its update logic. Create a new file called src/contexts/UserPreferences.tsx:

// src/contexts/UserPreferences.tsx
import { createContext, PropsWithChildren, useContext, useMemo, useState } from 'react';

// Defining our types
interface UserPreferences {
    theme: 'light' | 'dark';
    language: 'en' | 'es' | 'fr';
}

interface UserPreferencesContextData extends UserPreferences {
    setTheme: (theme: UserPreferences['theme']) => void;
    setLanguage: (language: UserPreferences['language']) => void;
}

interface ProviderProps {
    initialPreferences?: Partial<UserPreferences>;
}

// Create our Context object with an initial null value.
const UserPreferencesContext = createContext<UserPreferencesContextData | null>(null);

// Helpful display name for debugging
UserPreferencesContext.displayName = 'UserPreferencesContext';

// A custom hook that initializes and returns our context state
function useCreateUserPreferences({
    initialPreferences = {},
}: ProviderProps): UserPreferencesContextData {
    const [theme, setTheme] = useState<UserPreferences['theme']>(
        initialPreferences.theme ?? 'light'
    );
    const [language, setLanguage] = useState<UserPreferences['language']>(
        initialPreferences.language ?? 'en'
    );

    // We use useMemo to prevent unnecessary re-renders.
    return useMemo(
        () => ({
            theme,
            language,
            setTheme,
            setLanguage,
        }),
        [theme, language]
    );
}

// Provider component that wraps your app and makes the context available
export function UserPreferencesProvider({ children, ...props }: PropsWithChildren<ProviderProps>) {
    const preferences = useCreateUserPreferences(props);

    return (
        <UserPreferencesContext.Provider value={preferences}>
            {children}
        </UserPreferencesContext.Provider>
    );
}

// Custom hook to use our context in any component
export function useUserPreferences() {
    const context = useContext(UserPreferencesContext);

    if (!context) {
        throw new Error('useUserPreferences must be used within a UserPreferencesProvider');
    }

    return context;
}

Breaking It Down

Creating the Context:
We initialize the context with a null default. This forces consumers to use our provider so they always get the correct data.

Provider Component:
UserPreferencesProvider wraps your components and supplies them with our state. The custom hook useCreateUserPreferences sets up the initial state and returns the state along with the updater functions.

Custom Hook (useUserPreferences):
This hook lets any component access the context. It also provides a helpful error if you forget to wrap your component tree in the provider.

Step 3: Using the Context in a Component

Let’s create a simple component that toggles the theme. Create src/components/ThemeToggle.tsx:

// src/contexts/ThemeToggle.tsx
import { useCallback } from 'react';

import { useUserPreferences } from '../contexts/UserPreferences';

export function ThemeToggle() {
    const { theme, setTheme } = useUserPreferences();

    const toggleTheme = useCallback(() => {
        setTheme(theme === 'light' ? 'dark' : 'light');
    }, [theme, setTheme]);

    return <button onClick={toggleTheme}>Toggle theme (Current: {theme})</button>;
}

Here, our ThemeToggle component uses the custom hook to get the current theme and the function to update it. When clicked, it toggles between "light" and "dark".

Step 4: Wrapping It All Together

Finally, we need to integrate our provider into the application. Update your main src/App.tsx file as follows:

// src/App.tsx
import { UserPreferencesProvider } from './contexts/UserPreferences';
import { ThemeToggle } from './components/ThemeToggle';

function App() {
  return (
    <UserPreferencesProvider initialPreferences={{ theme: 'dark' }}>
      <div style={{ padding: '2rem' }}>
        <h1>Type-Safe React Context Example</h1>
        <ThemeToggle />
      </div>
    </UserPreferencesProvider>
  );
}

export default App;

Running the Application

With everything in place, start your development server:

npm run dev

Open http://localhost:5173 (or the URL provided in your terminal) in your browser. You should see a page with a button that toggles the theme. The current theme is displayed on the button itself!

Recap: Why Use This Pattern?

Type Safety:
By defining our types, we ensure that any misuse of the context is caught at compile time. This helps prevent bugs and improves the developer experience.

Encapsulation:
The logic to manage state is isolated within a custom hook (useCreateUserPreferences) and a provider. This separation makes our code easier to test and maintain.

Performance:
Using useMemo ensures that the context values only update when necessary, reducing unnecessary re-renders in our components.

Developer Experience:
Clear error messages (like when useUserPreferences is used outside its provider) and a discoverable API make this pattern pleasant to work with.

Conclusion

In this tutorial, we walked through the process of creating a type-safe React Context to manage user preferences using Vite and TypeScript. We started by setting up the project with Vite, defined our types, built our context provider and custom hook, and finally integrated everything into a simple React app. This pattern not only makes your state management robust but also improves performance and developer experience.

By following this approach, you can scale your application and keep your state logic clean and well-organized. Happy coding!

Feel free to experiment and expand on this pattern—perhaps add more user preferences or split context domains as your application grows. Enjoy your journey into type-safe React Context!

When a stuffy nose lingers despite traditional remedies, it's time to tap into your body's natural decongestant: physical activity. Engaging in exercise can provide immediate relief from nasal congestion, showcasing the body's remarkable self-regulating mechanisms.

The Science Behind Exercise-Induced Nasal Relief

Physical activity triggers a cascade of physiological responses that alleviate nasal congestion:

• Vasoconstriction: Exercise stimulates the sympathetic nervous system, leading to the constriction of blood vessels in the nasal mucosa. This reduces swelling and opens up nasal passages, facilitating easier breathing.

• Increased Airflow: Elevated heart rate and respiratory activity during exercise enhance nasal airflow, helping to clear mucus and reduce blockage.

Effective Exercises to Combat Nasal Congestion

Basically, one or two sets of any exercise will do the job, but if you need motivation, here are some that work best for me:

1. Push-Ups: Performing push-ups can provide quick relief by opening your nasal passages and reducing inflammation.

2. Brisk Walking: If you're not a fan of strength exercises, engaging in light exercise, such as walking, can loosen sinus congestion and pressure by stimulating the flow of nasal discharge, helping you feel better faster, and for a longer period.

Scientific Evidence Supporting Exercise as a Decongestant

Research has demonstrated the efficacy of exercise in reducing nasal resistance:

• A study published in the American Review of Respiratory Disease found that exercise causes a fall in nasal resistance, likely due to sympathetic vasoconstriction in the nasal mucosa.

• Another study reported that nasal mucous velocity and nasal airflow resistance improved during and after submaximal exercise, indicating enhanced nasal clearance.

Embrace Your Body's Natural Healing Abilities

By engaging in these simple physical activities, you're not only addressing immediate discomfort but also harnessing your body's innate resilience. Your body is equipped with numerous defenses that operate without conscious control, maintaining your health and strength.

Affirmation for Well-Being

Remember to affirm: "My body is a perfect mechanism with numerous defenses that I do not need to control. It is healthy and strong!"

Maintaining a positive mindset can support overall well-being and motivate you to engage in health-promoting activities.

Incorporating these simple techniques into your routine can provide relief from nasal congestion and enhance your appreciation for the body's natural healing capabilities.

The speed of light is often thought to be the fastest thing in the universe, reaching an exact 299,792,458 meters per second. To us, that seems incredibly fast! But in the vastness of space, light is actually pretty slow.

In this post, we’ll dive into the speed of light and explore how it compares to other forces in the universe.

What is Light?

Most people think of light as what we see—visible light. But visible light is only a small part of the electromagnetic spectrum. This spectrum includes:

• Gamma Rays
• X-Rays
• Ultraviolet Light
• Infrared Light
• Microwaves
• Radio Waves

Each type of light is classified by its wavelength. Photons are the particles that make up light, and they carry electromagnetic radiation.

Fun Fact: Did you know light actually exerts force? Though it’s too small for us to feel, photons apply pressure when they hit objects!

Rainbows: More Than Just Seven Colors

Photo by Jared Erondu / Unsplash

One of the best ways to see light in action is by looking at a rainbow. Rainbows show the visible spectrum of light, but there's a misconception that they only have seven colors.

In reality, the colors we see are just different wavelengths of visible light. Red has the longest wavelength, while violet has the shortest. There are many more wavelengths in between.

Light vs. Sound: The Speed Showdown

Photo by NOAA / Unsplash
Let’s compare the speed of light with the speed of sound:

• Speed of sound: ~343 meters per second
• Speed of light: ~299,792,458 meters per second

Light is nearly 1 million times faster than sound! That's why when we see lightning, we witness it almost immediately, but the thunder follows much later.

The Cosmic Journey at Light Speed

Photo by Arnaud Mariat / Unsplash

What if we could travel at the speed of light? The distances in space are so vast that even light takes time to travel:

• Around Earth: 0.134 seconds
• From Earth to the Sun: 8 minutes and 20 seconds
• From Earth to Neptune’s orbit: Over an hour

And that’s just within our solar system! The closest star to us, Proxima Centauri, is more than 4 light-years away, meaning even at light speed, the journey would take over 4 years!

In the context of the entire universe, where galaxies are separated by millions or even billions of light-years, light’s pace starts to seem incredibly slow. While it can zip around Earth in milliseconds, traversing the cosmos takes unimaginable amounts of time.

Conclusion

The speed of light is a fundamental concept in physics, shaping our understanding of the universe. Though it seems fast to us, it’s still slow when considering the vastness of space. Yet, this speed plays an essential role in our daily lives and in exploring the cosmos.

Light may be slow on a cosmic scale, but it remains key to unlocking the mysteries of the universe.

Lemon water is often touted for its health benefits, but many people don't realize just how impactful it can be. Here are the key reasons you should consider incorporating lemon water into your daily routine:

1. Reduces Fatty Liver

The phytonutrients in lemon water can significantly improve hepatic steatosis, commonly known as fatty liver. These nutrients help dissolve fat in the liver, which can be further enhanced by a ketogenic diet. Adding lemon to your water can accelerate this process.

2. Lowers Cholesterol

Lemon water aids in increasing bile flow, which helps reduce excess cholesterol. This is particularly beneficial if you have a sluggish liver or gallbladder, as it helps clear backed-up cholesterol from your system.

3. Supports Weight Loss

While lemon water doesn't directly cause weight loss, it helps by lowering insulin resistance and blood sugar levels. Lowering insulin is crucial for fat cells to shrink, making lemon water a great addition to a weight loss regimen.

4. Anti-Aging Benefits

Studies on animals have shown that regular consumption of lemon water can extend lifespan and improve the health of the microbiome, your body's friendly bacteria. Though these studies are preliminary, the potential for long-term benefits is significant.

5. Anti-Cancer Properties

Lemon water contains phytonutrients that have shown the ability to kill malignant cells in the tongue, lung, and colon in test tube studies. While not a cure, it can be a supportive measure against cancer.

6. Prevents Kidney Stones

Citrate in lemon juice binds with oxalates, preventing the formation of calcium oxalate kidney stones. Increasing your intake of lemon juice can significantly reduce the risk of kidney stones, especially if you're prone to them.

7. Provides Vitamin C

Freshly squeezed lemon juice is an excellent source of vitamin C, offering up to half of your daily requirement. Vitamin C is vital for immune function, collagen formation, and preventing various deficiencies and conditions.

8. Boosts Circulation and Reduces Inflammation

Lemon water is rich in phytonutrients that improve circulation and reduce symptoms of conditions like hemorrhoids, leg sores, and varicose veins. These nutrients also have antibacterial, antiviral, and antifungal properties, making lemon water a powerful addition to your diet.

Incorporating Lemon Water into Your Routine

To reap these benefits, add lemon juice to your water regularly. For maximum effect, combine it with apple cider vinegar. Use the juice from a whole lemon or a few teaspoons of bottled lemon juice (preferably unpasteurized to retain vitamin C).

Lemon water is a simple, natural way to boost your health. Start your day with a glass and enjoy the multitude of benefits it offers!

Running large models in ComfyUI can be challenging, especially when dealing with limited GPU memory (VRAM). However, by adding your system RAM, you can run models that exceed your GPU's VRAM capacity. Learn how in this article!

First, What is FLUX?

Black Forest Labs, the team that helped develop the original Stable Diffusion, recently has unveiled Flux, the largest open-source text-to-image model to date. Boasting an impressive 12 billion parameters, Flux produces visuals that rival those of Midjourney and may surpass any other model available, whether open-source or proprietary.

In this guide, I'll show you how to run the new Flux model on a GPU with just 12GB of VRAM (or less) in ComfyUI! We'll cover the necessary setup, including a small bonus for Linux users.

Let's begin.

Installation and Setup

1. Download the Required Files

• Model: Download either flux1-dev.sft (Standard) or flux1-schnell-fp8.safetensors (requires fewer steps). Place the file in the ComfyUI/models/unet/ directory. I currently use the schnell version.
• VAE: Download ae.sft and place it in the ComfyUI/models/vae/ folder.
• Clip and T5 Encoders: Download clip_l.safetensors and choose one T5 Encoder: t5xxl_fp16.safetensors or t5xxl_fp8_e4m3fn.safetensors(smaller). Store these in the ComfyUI/models/clip/ directory. I currently use the fp8 version.

2. Configure ComfyUI for Low VRAM Usage

To ensure the setup runs within the limits of a 12GB VRAM GPU, add the --lowvram argument when running ComfyUI: python main.py --lowvram. This setting directs the system to use system RAM to handle VRAM limitations.

3. Custom Script for Linux Users

As a Linux user, I streamline the process with addind a custom ./start.sh script in the ComfyUI folder. This script manages the virtual environment and always starts ComfyUI with the necessary parameters:

#!/bin/bash
# Custom script for activating the virtual environment and starting comfyui

# Create the virtual environment if it doesn't exist already
if [ ! -d ".venv" ]; then 
    python3 -m venv .venv
    source .venv/bin/activate
    pip install -r requirements.txt
fi

# Activate the virtual environment and start comfyui
source .venv/bin/activate
python main.py --lowvram

The script creates a virtual environment (.venv) which isolates the ComfyUI environment and helps managing dependencies, ensuring a smoother experience and no conflicts with your global python packages. You can adjust the script to fit your setup.

* Make sure to make the script executable before using it: chmod +x ./start.sh

4. Update and Run ComfyUI

Ensure your ComfyUI installation is up-to-date then start the web UI by simply running ./start.sh or python main.py --lowvram if you don't want to use isolated virtual env.

Download this workflow and load it in ComfyUI by either directly dragging it into the ComfyUI tab or clicking the "Load" button from the interface. After loading, adjust the nodes to use the models you've just downloaded.

Finally, run the workflow by clicking on "Queue Prompt" button.

* Be patient; The generation process takes around 1 minute with 4 steps, but it's worth the waiting!

Hardware and Performance

My Setup:

• CPU: Intel Core i5-13600KF
• GPU: NVIDIA GeForce RTX 3060 with 12GB VRAM
• Memory: 32GB DDR5 5200MHz RAM + Linux Swap File

Important Considerations

• Memory Usage: The setup can consume nearly all available 32GB of RAM. Systems with less RAM may experience slowdowns or instability, especially during peak memory usage.
• Text Encoding: The time for text encoding can vary. Notably, after a period of inactivity, the process can take up to 200 seconds. A more powerful CPU can help reduce this time.
• Model Choice: For beginners, the Flux.1 Schnell model is a good starting point due to its simpler setup and fewer required steps.

Conclusion

Running larger models on a GPU with limited VRAM is achievable with the right setup and configurations. By compensation low VRAM with system RAM, you can effectively run advanced models like Flux on mid-range GPUs. This guide provides the necessary steps and considerations to ensure smooth operation, allowing you to explore the creative possibilities within ComfyUI.

Resources:

• FLUX 1 Schnell - Local Install Guide by Olivio Sarikas
• FLUX 1 Schnell Model
• FLUX 1 VAE
• FLUX 1 CLIP Text Encoders
• FLUX 1 Workflow from ComfyUI_examples
• FLUX 1 Openart.ai simple workflow with installation guide

When managing a database, making manual changes to the data can be risky. A single mistake can lead to catastrophic results. However, there's a simple trick that can help you avoid major blunders and potentially save your entire application.

The Scenario

Imagine you need to manually modify some data in your database. For example, you want to change user number one to an admin user. You might write a query like this:

UPDATE users SET role = 'admin';

If you're not careful and execute this query as it is, you could end up setting every single user to be an admin! This mistake is irreversible without a proper precaution, leading to significant data issues.

The Solution: Using Transactions

Fortunately, there's a way to avoid this disaster, simply by using database transactions. Transactions allow you to make changes and then review them before making them permanent. Here's how it works:

1. Start a Transaction: Begin by starting a transaction before making any modifications.

   START TRANSACTION;
   

2. Make Your Changes: Write and execute your query within the transaction.

   UPDATE users SET role = 'admin' WHERE id = 1;
   

3. Review Changes: Double-check the changes to ensure they are correct. If everything looks good, then you can commit the transaction, making the changes permanent.

   COMMIT;
   

4. Rollback If Necessary: If you realize there's a mistake, you can roll back the transaction, undoing all the changes.

   ROLLBACK;
   

Why Transactions are Underrated

Transactions are one of the most underrated features in database management. They provide a safety net that allows you to revert mistakes and maintain data integrity. By always starting a transaction before making changes, you can prevent potentially disastrous errors.

Conclusion

Using transactions is a simple yet powerful practice that can save you from major database mistakes. Before making any manual data changes, start a transaction, review your changes, and commit only when you're confident. This approach ensures that you can always rollback if something goes wrong, keeping your data safe and your application running smoothly!

When most people think about building muscle, the first thing that comes to mind is often aesthetics—sculpted abs, bulging biceps, and a toned physique. While these visual benefits are widely celebrated, the importance of muscle mass extends far beyond appearance. In fact, muscle health is a crucial component of longevity and overall well-being.

The Role of Muscle in Longevity

Muscle mass plays a pivotal role in maintaining health as we age. Here's how:

1. Metabolic Health: Muscles are vital for metabolic health. They help regulate blood sugar levels by absorbing glucose, reducing the risk of type 2 diabetes. Muscles also influence the basal metabolic rate (BMR), meaning that more muscle mass can enhance calorie burning even at rest.

2. Bone Density: Weight-bearing exercises that build muscle also strengthen bones. This is particularly important in preventing osteoporosis and fractures in older adults.

3. Mobility and Balance: Strong muscles support joint health and improve balance, reducing the risk of falls—a leading cause of injury in the elderly. Better mobility enhances the ability to perform daily activities independently.

4. Inflammation and Immunity: Regular exercise and increased muscle mass have been linked to reduced chronic inflammation and enhanced immune function. This can help prevent a range of diseases, from cardiovascular issues to certain cancers.

5. Mental Health: Exercise, especially resistance training, has been shown to improve mood and cognitive function. It can alleviate symptoms of depression and anxiety, promoting a better quality of life.

Building and Maintaining Muscle

To reap these benefits, it's important to engage in regular physical activity that includes both resistance training and aerobic exercises. Here are some tips for building and maintaining muscle:

• Resistance Training: Incorporate exercises such as weight lifting, resistance band workouts, and bodyweight exercises like push-ups and squats into your routine.
• Consistency: Aim for at least two to three sessions of resistance training per week.
• Nutrition: Consume a balanced diet rich in protein to support muscle repair and growth. Foods such as lean meats, legumes, and dairy products are excellent sources.
• Rest and Recovery: Allow muscles time to recover between workouts to prevent injury and promote growth.

The Science Behind Muscle and Longevity

Research supports the connection between muscle mass and longevity. Studies have shown that greater muscle mass is associated with lower mortality rates in older adults. Maintaining muscle strength is linked to better health outcomes and a higher quality of life.

For example, a study published in the *American Journal of Medicine found that muscle mass is inversely associated with all-cause mortality risk in older adults. Another study in the Journal of Gerontology emphasized the importance of muscle strength in predicting longevity, independent of muscle mass.

In Conclusion

Building and maintaining muscle is not just about looking good—it's about living a longer and healthier life. By focusing on muscle health, we can improve our metabolic health, enhance bone density, maintain mobility and balance, reduce inflammation, and boost our mental well-being. As we age, these benefits become even more critical, underscoring the importance of integrating muscle-building activities into our daily routines.

Investing in muscle health today is an investment in a longer, healthier tomorrow. So, the next time you hit the gym or engage in physical activity, remember that you're not just working towards a better physique—you're enhancing your longevity and overall health!

JavaScript is a programming language full of hidden treasures that can make coding easier and more efficient. Among these gems are the ||=, &&=, and ??= operators. While they might not be so commonly used, they can be incredibly useful in specific scenarios. Let's explore how these interesting operators can clean and simplify your code.

The ||= Operator

The ||= operator, also known as the logical OR assignment, simplifies the process of assigning a default value if a variable is falsy (i.e., null, undefined, 0, false, NaN, or an empty string).

Example:

let options = {};
options.newOption ||= 1;

This code checks if options.newOption is falsy. If it is, it assigns the value 1. Otherwise, it keeps the current value of options.newOption.

The &&= Operator

The &&= operator, or logical AND assignment, is useful when you want to assign a value only if the variable is truthy (i.e., not null, undefined, 0, false, NaN, or an empty string).

Example:

let options = { newOption: 2 };
options.newOption &&= 1;

Here, options.newOption will be set to 1 only if it already has a truthy value. If newOption were 0 or null, for instance, it would remain unchanged.

The ??= Operator

The ??= operator, known as the nullish coalescing assignment, assigns a value to a variable only if that variable is null or undefined. This is particularly useful when you want to avoid overriding values like 0 or an empty string which are falsy but might be valid in your context.

Example:

let options = { newOption: 0 };
options.newOption ??= 1;

In this case, options.newOption retains its value of 0 because 0 is not null or undefined. If newOption were null or undefined, it would be set to 1.

Benefits of Using These Operators

1. Conciseness: These operators allow you to write more concise code, reducing the need for verbose conditional statements.
2. Readability: Code becomes more readable as the intent of the assignment is clearer.
3. Maintainability: With less boilerplate code, maintaining and understanding the logic becomes easier.

Conclusion

Simplifying JavaScript with ||=, &&=, and ??=

JavaScript is full of hidden treasures that can make coding easier and more efficient. Among these gems are the ||=, &&=, and ??= operators. While they might not be widely used in many projects, they can be incredibly useful in specific scenarios. Let's explore how these lesser-known operators can simplify your code.

By incorporating ||=, &&=, and ??= into your JavaScript toolkit, you can elevate your coding game, making your code not only more readable but also more elegant. These operators streamline common patterns, reducing boilerplate and enhancing readability. Whether you're setting default values, managing conditional assignments, or ensuring variables are properly initialized, these tools offer a sleek, modern solution.

Why not give them a try in your next project?

Ah, passwords! Remembering your email password based on your cat's middle name and your bank login tied to your favorite ice cream flavor can get really tricky.. Generating passwords online is not secure either. Luckily, Linux has our back with several ways to whip up a random password right from the command line - locally.

Whether you're a terminal newbie or a seasoned sysadmin, here are ten quirky ways to keep those hackers guessing!

1. OpenSSL and Base64: Because Why Not Use a Bit of Encryption?

Let's start with something that sounds fancy enough to impress your friends. OpenSSL, commonly associated with secure communications, can also whip up a random password. Here's how:

openssl rand -base64 10

This command generates a random string of length 10 using base64 encoding. It’s like asking a security guard to bake you a cake. Weird, but it works.

2. /dev/urandom and tr: The Speedy Randomizer

Why go slow when you can go /dev/urandom fast? This trusty command utilizes the random goodness from your system’s entropy pool:

tr -dc A-Za-z0-9 </dev/urandom | head -c 10

This one filters out everything except alphanumeric characters. Perfect if you’re in a rush but still want to keep things secure.

3. $RANDOM and md5sum: Because Two Randoms Are Better Than One

Sometimes, combining randomness is the key. Enter $RANDOM and md5sum:

echo "$RANDOM" | md5sum | cut -c 1-10

Here, $RANDOM provides a random number, md5sum hashes it, and cut trims it down to a neat 10 characters. It’s like making a smoothie out of random fruits—deliciously unpredictable.

4. xxd and /dev/random: Hex it Up!

Feeling a bit hexadecimal today? Let’s bring in xxd to convert random bytes into hex:

xxd -l 10 -c 10 -p < /dev/random

This command reads 10 bytes from /dev/random and outputs them as a hex string. It’s like sprinkling a bit of geekiness on your password.

5. pwgen: The Password Generator's Best Friend

Why reinvent the wheel when there’s pwgen? This tool is designed for generating passwords with flair:

pwgen 10 1

It’s like having a personal password chef. Tell it the length and the number of passwords you need, and voilà!

6. date and sha256sum: Time-Based Randomness

Mixing the current date with sha256sum gives you a time-flavored random string:

date +%s | sha256sum | base64 | head -c 10

This command combines the current timestamp with SHA-256 hashing and Base64 encoding, serving up a fresh slice of randomness every second.

7. uuidgen: Universally Unique and Utterly Useful

When you need a bit of uniqueness, turn to uuidgen:

uuidgen | cut -c 1-10

UUIDs are designed to be unique across space and time. Trimming one to 10 characters might feel like giving a dragon a haircut, but it’s still fierce.

8. shuf: The Shuffle Master

Take a string, shuffle it, and pick your password:

echo {a..z} {A..Z} {0..9} | tr -d ' ' | fold -w1 | shuf | head -n10 | tr -d '\n'

This command generates a random password by shuffling the alphabet and digits. It’s like playing a game of password poker.

9. Perl: Because Perl Can Do Anything

If you want to get fancy with Perl, try this:

perl -le 'print map { (a..z,A..Z,0..9)[rand 62] } 1..10'

Perl’s map function and random indexing give you a versatile password generator. It’s like having a Swiss Army knife in script form.

10. GPG: For Those Who Trust GnuPG

Finally, let’s use GPG, the guardian of your encrypted secrets:

gpg --gen-random --armor 1 10

This command uses GPG’s random number generator to create an armored, base64-encoded string. It’s like wearing a password tuxedo.

Bonus: Mixing it All Up for Super Extra Unbreakable Password

For those who believe in the power of synergy, here’s a command that combines elements from all ten methods to generate the ultimate random password:

(
  openssl rand -base64 10; \
  tr -dc A-Za-z0-9 </dev/urandom | head -c 10; \
  echo "$RANDOM" | md5sum | cut -c 1-10; \
  xxd -l 10 -c 10 -p < /dev/random; \
  pwgen 10 1; \
  date +%s | sha256sum | base64 | head -c 10; \
  uuidgen | cut -c 1-10; \
  echo {a..z} {A..Z} {0..9} | tr -d ' ' | fold -w1 | shuf | head -n10 | tr -d '\n'; \
  perl -le 'print map { (a..z,A..Z,0..9)[rand 62] } 1..10'; \
  gpg --gen-random --armor 1 10 \
) | shuf | tr -d '\n' | head -c 20

This command collects bits from each of the previous ten methods, shuffles them together, and trims the result to a super-random, 20-character password. It's like throwing all your favorite snacks into a blender—sure, it's a bit chaotic, but the result is an unbreakable delight!

There you have it — ten quirky and reliable ways to generate a random password from the Linux command line! Whether you’re a command line wizard or just someone who wants to keep their accounts safe, these methods have got you covered.