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ignatiusmb merged 2 commits into from
Oct 27, 2025
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core supplements #360

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2 changes: 1 addition & 1 deletion workspace/apex/src/lib/components/Piece.svelte
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Expand Up @@ -65,7 +65,7 @@
{#if source}
<section data-info>
<!-- prettier-ignore -->
<p>feedback or fixes welcome — <a href="https://github.com/ignatiusmb/mauss.dev/issues">issues</a> &middot; <a href="https://github.com/ignatiusmb/mauss.dev/blob/master/workspace/content/routes/{source}">edits</a></p>
<p><a href="/help#feedback">send thoughts</a> via <a href="/about#elsewhere">email</a>. feedback or fixes welcome — <a href="https://github.com/ignatiusmb/mauss.dev/issues">issues</a> &middot; <a href="https://github.com/ignatiusmb/mauss.dev/blob/master/workspace/content/routes/{source}">edits</a></p>
</section>
{/if}
</article>
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2 changes: 1 addition & 1 deletion workspace/apex/src/lib/server/Card.svelte
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Expand Up @@ -74,7 +74,7 @@

p {
line-height: 1.25;
font-size: 2rem;
font-size: 2.1rem;
}

header,
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238 changes: 135 additions & 103 deletions workspace/apex/src/routes/uses/+page.svelte
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@@ -1,82 +1,5 @@
<script lang="ts">
import Piece from '$lib/components/Piece.svelte';
const instruments: Array<{
icon: string;
type: string;
items: Array<{
type: string;
name: string;
link?: string;
}>;
}> = [
{
icon: 'devices',
type: 'hardware',
items: [
{
type: 'PC',
name: 'ASUS NUC 14 Pro',
link: 'https://www.asus.com/us/displays-desktops/nucs/nuc-mini-pcs/asus-nuc-14-pro',
},
{
type: 'Display',
name: 'LG UltraGear 27GL83A-B 27"',
link: 'https://www.lg.com/us/monitors/lg-27gl83a-b-gaming-monitor',
},
{
type: 'Keyboard',
name: 'Keychron K2 - Brown Switch',
link: 'https://www.keychron.com/products/keychron-k2-wireless-mechanical-keyboard',
},
{
type: 'Audio I/O',
name: 'Focusrite Scarlett Solo 4th Gen',
link: 'https://focusrite.com/products/scarlett-solo',
},
{ type: 'Phone', name: 'Galaxy S23+' },
{ type: 'Watch', name: 'Venu 2 Plus' },
{ type: 'Earbuds', name: 'Galaxy Buds3 Pro' },
{
type: 'Home Lab',
name: 'GEEKOM Mini Air12',
link: 'https://www.geekompc.com/geekom-mini-air12-mini-pc',
},
{
type: 'Storage',
name: 'ORICO 4-bay',
link: 'https://www.orico.cc/us/product/detail/3617.html',
},
],
},
{
icon: 'terminal-window',
type: 'software',
items: [
{
type: 'Launcher',
name: 'Niagara',
link: 'https://play.google.com/store/apps/details?id=bitpit.launcher',
},
{ type: 'Code', name: 'VS Code', link: 'https://code.visualstudio.com' },
{ type: 'Music', name: 'Spotify', link: 'https://open.spotify.com' },
{ type: 'Vault', name: 'Bitwarden', link: 'https://bitwarden.com' },
{ type: 'Server', name: 'DietPi', link: 'https://dietpi.com' },
{ type: '3D + Video', name: 'Blender', link: 'https://www.blender.org' },
],
},
{
icon: 'drop-half',
type: 'wellness',
items: [
{ type: 'Cleanser', name: 'Bioderma Sensibio' },
{ type: 'Moisturizer', name: 'Effaclar Duo+M' },
{ type: 'Vitamin D3', name: '10000 IU' },
{ type: 'Vitamin K2', name: 'MK7 200 mcg' },
{ type: 'Magnesium', name: 'Glycinate 500 mg' },
{ type: 'Creatine', name: '5 g' },
],
},
];
</script>

<header>
Expand All @@ -85,32 +8,141 @@
</header>

<Piece>
{#each instruments as { icon, type, items }}
<h3 id={type}>
<i data-icon={icon}></i>
<span>{type}.</span>
</h3>
<table>
<thead>
<tr>
<th>type</th>
<th>name</th>
</tr>
</thead>
<tbody>
{#each items as { type, name, link }}
<tr>
<th scope="col">{type}</th>
{#if link}
<td><a href={link}>{name}</a></td>
{:else}
<td>{name}</td>
{/if}
</tr>
{/each}
</tbody>
</table>
{/each}
<h3 id="hardware">
<i data-icon="devices"></i>
<span>hardware.</span>
</h3>
<table>
<thead>
<tr><th>type</th><th>name</th></tr>
</thead>
<tbody>
<tr>
<th scope="col">PC</th>
<td>
<a href="https://www.asus.com/us/displays-desktops/nucs/nuc-mini-pcs/asus-nuc-14-pro">
ASUS NUC 14 Pro
</a>
</td>
</tr>
<tr>
<th scope="col">Display</th>
<td>
<a href="https://www.lg.com/us/monitors/lg-27gl83a-b-gaming-monitor">
LG UltraGear 27GL83A-B 27"
</a>
</td>
</tr>
<tr>
<th scope="col">Keyboard</th>
<td>
<a href="https://www.keychron.com/products/keychron-k2-wireless-mechanical-keyboard">
Keychron K2 - Brown Switch
</a>
</td>
</tr>
<tr>
<th scope="col">Audio I/O</th>
<td>
<a href="https://focusrite.com/products/scarlett-solo">Focusrite Scarlett Solo 4th Gen</a>
</td>
</tr>
<tr>
<th scope="col">Phone</th>
<td>Galaxy S23+</td>
</tr>
<tr>
<th scope="col">Watch</th>
<td>Venu 2 Plus</td>
</tr>
<tr>
<th scope="col">Earbuds</th>
<td>Galaxy Buds3 Pro</td>
</tr>
<tr>
<th scope="col">Home Lab</th>
<td><a href="https://www.geekompc.com/geekom-mini-air12-mini-pc">GEEKOM Mini Air12</a></td>
</tr>
<tr>
<th scope="col">Storage</th>
<td><a href="https://www.orico.cc/us/product/detail/3617.html">ORICO 4-bay</a></td>
</tr>
</tbody>
</table>

<h3 id="software">
<i data-icon="terminal-window"></i>
<span>software.</span>
</h3>
<table>
<thead>
<tr><th>type</th><th>name</th></tr>
</thead>
<tbody>
<tr>
<th scope="col">Launcher</th>
<td>
<a href="https://play.google.com/store/apps/details?id=bitpit.launcher">Niagara</a>
</td>
</tr>
<tr>
<th scope="col">Code</th>
<td><a href="https://code.visualstudio.com">VS Code</a></td>
</tr>
<tr>
<th scope="col">Music</th>
<td><a href="https://open.spotify.com">Spotify</a></td>
</tr>
<tr>
<th scope="col">Vault</th>
<td><a href="https://bitwarden.com">Bitwarden</a></td>
</tr>
<tr>
<th scope="col">Server</th>
<td><a href="https://dietpi.com">DietPi</a></td>
</tr>
<tr>
<th scope="col">3D + Video</th>
<td><a href="https://www.blender.org">Blender</a></td>
</tr>
</tbody>
</table>

<h3 id="wellness">
<i data-icon="drop-half"></i>
<span>wellness.</span>
</h3>
<table>
<thead>
<tr><th>type</th><th>name</th></tr>
</thead>
<tbody>
<tr>
<th scope="col">Cleanser</th>
<td>Bioderma Sensibio H<sub>2</sub>O</td>
</tr>
<tr>
<th scope="col">Moisturizer</th>
<td>Effaclar Duo+M</td>
</tr>
<tr>
<th scope="col"><a href="/posts/core-supplements">Vitamin D3</a></th>
<td>10,000 IU</td>
</tr>
<tr>
<th scope="col"><a href="/posts/core-supplements">Vitamin K2</a></th>
<td>MK7 200 mcg</td>
</tr>
<tr>
<th scope="col"><a href="/posts/core-supplements">Magnesium</a></th>
<td>Glycinate 500 mg</td>
</tr>
<tr>
<th scope="col">Creatine</th>
<td>5 g</td>
</tr>
</tbody>
</table>
</Piece>

<style>
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6 changes: 4 additions & 2 deletions workspace/content/routes/posts/art-of-less/+article.md
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@@ -1,11 +1,11 @@
---
date: 2025-09-15
theme: essay
title: The Art of Less
title: A Discipline of Subtraction
series:
title: Art of Less
chapter: 1
description: brevity reveals discipline in practice.
description: perfection is achieved when there is nothing left to take away.
tags: [writing, coding, productivity]
---

Expand Down Expand Up @@ -43,6 +43,8 @@ code is another form of writing. it [scales in complexity](https://blog.codingho

brevity here does not mean cryptic shorthand. code is read more often than it is written — usually by your future self. concise, clear code reduces cognitive load. the best tools and patterns are those that let us [express *more with less*](/curated/essence-of-svelte).

structural subtraction simplifies the system for the *human* — simpler architecture, fewer dependencies; while computational subtraction lightens the load for the *machine* — smarter algorithms, or just *[doing less](https://youtu.be/5rb0vvJ7NCY)*. prioritizing only the computational yields a system that is fast but cryptic; prioritizing only the structural yields one that is clear but slow.

## living with less

brevity is more than a craft of writing or coding. it is a discipline of life. conciseness is the respect you pay to those who come after you, including yourself. abundance without intent becomes clutter. more often leaves us with less of what truly matters — less attention, less energy, less peace.
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8 changes: 5 additions & 3 deletions workspace/content/routes/posts/beginning-of-the-end/+article.md
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Expand Up @@ -13,11 +13,13 @@ this was meant to be published a month earlier — on the 19th of September, to

for reasons i can't quite remember now, i delayed it. in hindsight, that delay turned out to be a good thing. so much happened within that short span that it changed the entire tone of this piece — what was once a dark reflection has softened into something else entirely.

## four years of peer pressure
## four years of the script

you probably already know what i'm referring to. those four years weren't exactly the best, nor the worst, but they were heavy. there were moments when i questioned everything, from "why i was there", "what was the point of it all", and "whether i was slowly losing my mind". much of what was *required* felt meaningless. even now, i struggle to see the merit behind them.
in my first orbit reflection, i wrote about filtering out social "noise". this was something different. this was the systemic pressure of the script most of us were handed, to go to school, get the degree, get the job.

still, it wasn't all for nothing. i gained skills and experiences that wouldn't have been accessible if i hadn't gone through this, but my sanity took quite a toll. my mental state faltered toward the end, and i found myself thinking in ways i never thought i would, which i find unsettling. well, it's been a while since then, and i'm much better now. i don't resent those years, and i've learned what not to repeat.
i am referring to those four years of university. they weren't exactly the best, nor the worst, but they were heavy. there were moments when i questioned everything, from "why i was there" (a question i'd already solved regarding social life, but not my career), "what was the point of it all", and "whether i was slowly losing my mind". much of what was *required* for the degree felt meaningless.

still, i don't think it was for nothing. i gained skills and experiences that wouldn't have been accessible if i hadn't gone through this, but my sanity took quite a toll. my mental state faltered toward the end, and i found myself thinking in ways i never thought i would, which i find unsettling. well, it's been a while since then, and i'm much better now. i don't resent those years, and i've learned what not to repeat.

## memento vivere

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63 changes: 63 additions & 0 deletions workspace/content/routes/posts/core-supplements/+article.md
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---
date: 2025-10-27
theme: reflection
title: Core Supplements
description: "a personal log of my research and experience with vitamin D, magnesium, and other essential supplements; not medical advice."
tags: [health, wellness]
---

> **note**: i'm not a medical professional. this is a personal log of my own research and experience, written for my future self. it is not medical advice. i am documenting what i've learned and what i do. please consult a qualified professional before making any changes to your own health routine.

## Vitamin `D3`

this is the foundation of my routine. i don't grasp it as a "vitamin" in the classic sense, but more like a hormone that influences nearly everything from how my body uses calcium to my immune response and even my mood.

although anecdotal, the personal proof is impossible to ignore. when i get lazy and forget to take my supplements for days or weeks, the change is palpable. i'm hit with waves of fatigue, i catch colds easily, and my joints and bones just feel weak. it's an unpleasant, full-body experience. i've also noticed a clear dip in my mood, feeling genuinely depressed during those lapses.

since i actively avoid the sun due to skin cancer risk, supplementation is a non-negotiable for me. in my view, the risk outweighs the benefit, which means i have to get my vitamin `D` elsewhere.

### toxicity

one of the first things i had to understand was the risk. "hypervitaminosis" (toxicity) is a concern with vitamin `D` because it's **fat-soluble**. unlike water-soluble vitamins (like `C`) where the body just flushes out the excess, my body can't easily get rid of `D`, so it can build up.

that said, my research has shown me a few things:

1. **it only comes from supplements**. as far as i can tell, you can't get toxic levels from sunlight since our body regulates its own production.
2. **it seems to be extremely rare**. Dr. Bruce Hollis, a pioneer in vitamin `D` research, has apparently never even seen a case. [it seems far more likely we're not getting *enough*](https://www.nationalgeographic.com/premium/article/vitamin-d-nutrient-supplement-health).
3. **it's not the vitamin itself**. the real danger is its downstream effect of **hypercalcemia**, or too much calcium in the blood. this is what can lead to kidney problems or vascular calcification.

from what i've read, this only happens at absurd, sustained doses (hundreds of thousands of IU daily for months), not the modest doses most people use. this context is what makes me comfortable with my own routine.

**my dose**: i take **10,000 IU of `D3`** daily. i look for `D3` (not `D2`) and supplements without fillers like maltodextrin.

## Vitamin `K2 (MK-7)`

this one seems critical to take *with* vitamin `D`. from what i've read, `K2` is what directs calcium into bones and teeth, [improving bone quality and strength](https://pmc.ncbi.nlm.nih.gov/articles/PMC7230802/), while also keeping it out of arteries and soft tissues.

this is my primary safeguard against the main risk of vitamin `D` (vascular calcification). i specifically look for the `MK-7` form (not `MK-4`), at a ratio of at least 100 mcg for every 10,000 IU of `D3`.

**my dose**: i take **200 mcg of vitamin `K2 (MK-7)`**, which comes included in my daily `D3` supplement. i also get it from food (high-quality grass-fed butter and beef, kimchi, eggs).

## Magnesium Glycinate

my understanding is that this is another essential partner for vitamin `D` and also helps prevent vascular calcification.

i chose the `glycinate` form specifically because i've read it's highly bioavailable. as a bonus, it seems to help me sleep better. i get some from food (leafy greens, chocolate, nuts, pumpkin seeds), but i supplement it to be sure.

**my dose**: i take **500 mg of magnesium `glycinate`** daily, usually after dinner.

## Zinc

i learned that the vitamin `D` receptor (vdr) depends on zinc to function.

i'm careful with this one. i *think* i accidentally double-dosed once and felt incredibly sick, vomiting my lunch. it might have been a nocebo effect, but i'm avoiding pure zinc supplements for now and try to get it from food. if i do look for one, i'll make sure it's a low-dose blend with other trace minerals.

## Vitamin A (Retinol)

this seems to work similarly to `K2`, helping keep calcium out of the arteries. i also read that the `A` and `D` receptors can bind together as a complex.

i don't supplement this directly and rely on food sources like egg yolks, liver, and cod liver oil.

***

again, this is just my personal log. my experiences are anecdotal, but they are based on research that i find compelling. if you're reading this and considering a change, talk to a professional beforehand.
25 changes: 25 additions & 0 deletions workspace/content/routes/posts/hate/+article.md
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---
date: 2025-10-27
theme: reflection
title: On Hate
description: defining hate as an active and corrosive process.
tags: [emotion, ethics]
---

hate is an *active* process, a conscious — or unconscious — expenditure of energy. it is the act of ruminating, of wishing harm, of allowing one's thoughts to be consumed by intense hostility. it is this *active* nature that makes it uniquely draining and dangerous. unlike hate, dislike is passive; it is a preference or a judgment.

i do not use the word 'hate' lightly. i reserve it for a specific emotional process, distinct from mere dislike or aversion. however, this article is not about the "hate" for abstract concepts like injustice or cruelty, which can be a motivating force for good. it is about *interpersonal hate* — the active, sustained hostility directed from one person to another.

> Hate is too great a burden to bear. It injures the hater more than it injures the hated. \
> — Coretta Scott King

i imagine King's description of hate as a literal description of the cost of carrying such a burden, not just a metaphorical one. interpersonal hate exacts this toll on the hater in several ways:

- **it consumes cognitive resources.** \
the energy spent on hate is energy not spent on self-improvement or living a fulfilling life. it distracts from productive thoughts and actions.
- **it clouds judgment.** \
hate narrows perspective, making one reactive and incapable of objective thought. it demands that new information be filtered through the lens of hostility.
- **it prevents positive emotions.** \
it is difficult, if not impossible, to simultaneously harbor hate and cultivate peace, joy, or genuine connection. the former consumes the emotional capacity for the latter.

if i find myself feeling this *active* interpersonal hate, i take it as a critical signal that i should reevaluate my *own state*. it is an indication that i have made a choice — conscious or not — to allocate my finite energy toward a self-destructive process. my life is too short to bear that cost.
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