Health & Wellness

Macros Explained: Where the Protein, Carb and Fat Targets Actually Come From (2026)

Macro targets traced to source: the government AMDR bands and 0.8 g/kg RDA versus 40/30/30 and the 1 g/lb gym rule, and why two calculators disagree.

21 Jul 2026 · 12 min read

Health & Wellness

How Much Water Do You Actually Need? The '8 Glasses' Rule vs the Evidence (2026)

No study ever backed '8 glasses a day.' What NASEM, EFSA and Singapore's HPB actually publish, why coffee counts, and how to read your own thirst.

21 Jul 2026 · 11 min read

AI & ML

Self-Host LiteLLM with Docker: One OpenAI-Compatible Endpoint for Every Model (2026)

We ran LiteLLM v1.93.0 against a local Ollama model in Docker: pinned tags, a 4-line config, token metering, and the wrong answer that proves a point.

21 Jul 2026 · 13 min read

Health & Wellness

Sleep Cycles and the 90-Minute Rule: What the Science Actually Says (2026)

Two NIH institutes give two different sleep-cycle lengths, and neither is a fixed 90 minutes. What the primary sources really say about cycles and duration.

21 Jul 2026 · 9 min read

AI & ML

Qdrant vs Weaviate vs Milvus vs Pinecone: Vector Databases for RAG (2026)

Four vector databases compared for RAG in 2026: licenses, Docker self-host commands, embedded modes, managed pricing from $20/mo, and Singapore regions.

21 Jul 2026 · 10 min read

Health & Wellness

Heart-Rate Zones: What '220 Minus Age' Gets Wrong (2026)

The wall-poster formula for max heart rate has a thin research pedigree. We trace every number to its source and show what Tanaka, Gulati and the WHO say.

21 Jul 2026 · 9 min read

Health & Wellness

BMI, BMR and TDEE: What the Numbers Mean — and Why Asia Uses Different Cut-offs (2026)

What BMI, BMR and TDEE actually measure, the equations behind them, and why Singapore and Malaysia flag risk from BMI 23 rather than 25.

21 Jul 2026 · 10 min read

AI & ML

Firecrawl vs Crawl4AI vs Jina Reader vs Browser Use — Getting Web Data Into Your LLM (2026)

Four open-source ways to feed web data to an LLM compared: licenses, self-host parity, pricing bases, robots.txt defaults and MCP support.

21 Jul 2026 · 10 min read

AI & ML

How to Self-Host AnythingLLM with Docker and Ollama (2026)

We self-hosted AnythingLLM 1.15.0 with Docker and Ollama, embedded a document over the API, and got cited RAG answers from a 0.6B model — fully offline.

21 Jul 2026 · 12 min read

AI & ML

How to Self-Host the AutoGPT Platform with Docker (2026)

We self-hosted the AutoGPT Platform v0.6.68 with Docker on a busy dev Mac: 17 containers, two port collisions, and a first agent run with zero API keys.

21 Jul 2026 · 11 min read