Got a call from my doctor after some blood work and she said that im prediabetic which suck but I guess I shouldn't be too surprised. My dad was prediabetic too (probably diabetic now except he never got tested for it again) and my mom had gestational diabetes when she was pregnant with my little brother. I don't eat much vegetables...like a lot. I eat hot chips weekly and most of my diet consists of eggs, meat, and other processed foods. Now I have to actually think about my diet so I can reverse it bc I really don't want to be poking my fingers for the rest of my life. I have some questions though about the best foods for prediabetic.
When I google it, i get told that a good plate should be 50% vegetables, 25% carbs and 25% protein. But then I looked a recipe video for a prediabetic lunch that included brown rice and everyone in the comments was saying that carbs are a no no. That brown rice is barely better than white rice and carbs aren't necessary for somebody with diabetes and should be cut off. And a lot of people were advocating for a carnivore diet? I'm just really confused about all this. I don't like vegetables to begin with, I don't rlly like meat either, I mostly like carbs so now I'm sad to hear that I may have to cut it out of my diet. What do you guys think? Are carbs good or bad for a prediabetic?

So there I am, The Desi Playboy, back in my scrawny college days, just a couple of lean dudes fresh off a bar-hopping spree, chilling at the bus stop. Out of nowhere, this hulk of a caucasoid frat bro comes up, gives me a slap on the back that damn near sends me flying into next Tuesday. "Owww!!" I couldn't help but yelp. Dude struts past us, throwing over his shoulder, "Time to hit the gym, boys!!" I brushed it off, ego slightly bruised. After all, I'm the guy who’s been repping out with 20 lb dumbbells in my apartment gym like I’m training for the Olympics. That’s got to count for something, right?
Growing up, our idea of exercise was running away from aunties at family gatherings or maybe the occasional cricket match that was more about snacks than sports. The gym? That was uncharted territory. Our parents, bless their hearts, equated physical fitness with being able to sprint for the bus without wheezing. The notion of lifting weights, tracking macros, and chugging protein shakes was as alien to them as ketchup on biryani.

Attraction: It’s More than Just Physical

Have you ever had a girl flirtatiously squeeze your biceps, reinforcing the stud that you are? How about playfully slapping your ass when you’re not looking? That moment, my man, is raw, primal attraction at its finest—a kind of magnetism most men sadly never get to feel. Are you getting that type of attention from the ladies? Going to the gym and lifting weights is the first step into becoming that fuckable specimen. Picture this: you're strutting around, radiating confidence, and women gravitate to you, captivated, before you even utter a word. Arguably, muscles on a man is the equivalent of nice tits and ass on a woman. It's like you've got this invisible force field of allure, and all it took was a little sweat, discipline, and iron at the gym.
Think about it. In a world where first impressions are made in the blink of an eye, your body speaks volumes before you've even had a chance to dazzle with your wit or charm. It's not superficial; it's literally science. Physical fitness signals health, vigor, and, let's be real, the ability to handle business, whether that's lifting heavy things during a move or just looking damn good in a fitted shirt. An unfortunate reality is that women often manipulate men to get their needs met. However, men can simply manipulate the environment themselves to get their needs met. You think your crush is opening those pickle jars by herself? A nice, jacked body signals to women that you are good at manipulating your immediate physical surroundings.
So, if you're lounging on the fence, wondering whether hitting the gym is worth it, let me spell it out for you: Hell yes, it is. Not for the fleeting attention or the shallow compliments, but for the undeniable boost in how you perceive yourself and, subsequently, how the world sees you including women. It's about becoming a magnet not just for looks, but for respect, confidence, and yes, a whole lot of that good old-fashioned primal attraction.
Get ready to be the guy who walks into a room and commands it, not because you demand it, but because you've earned it, one rep at a time. Let's ditch the excuses, embrace the grind, and transform not just our bodies, but our entire damn aura. The iron calls, gentlemen.

Built Different

Our Desi genes serve us a mixed platter when it comes to body types. Some of us are fat fucks, while others are fragile twigs no matter how many samosas we demolish. For those of you guys on the overweight side.. Do you have Ananth Ambani money? No? Then you literally can’t afford that body if you want pussy. And if you can afford that body it is gonna bite you in the ass when you have heart disease.
Those of you scrawny sticks? Stop looking down at the more muscular bros and start looking at the women they’re pulling. Don’t get me started on that weird gray area a lot of us brown dudes fall into. I’m talking about the skinny fat phenomenon—a term as oxymoronic as 'jumbo shrimp'. It’s that peculiar body type where you look slim clothed but are a marshmallow in disguise. It’s the bane of many a Desi dude, a sneaky reminder of all those laddoos and no leg days. Ready to get rid of the bitch tits?
Look around at the next family gathering. Notice how cousin Rohan is built like a tank, but you got that uncle bod? That’s your first clue that genetics play a bigger role in this game than you might’ve thought. Tailoring your workout to your body type isn’t just smart; it’s crucial if you want to see real, lasting results.
Custom Cuts: Here’s the deal—

• Ectomorph Bros (The Lean Machines): You’re the guy who can inhale a whole pizza and not gain an ounce. Your mission? Focus on strength training to build mass and incorporate calorie-dense foods to support growth. Less cardio, more lifting.
• Endomorph Gang (The Easy Gainers): You look at a donut, and it goes straight to your hips. Your path? A mix of cardio and strength training to shed fat while building lean muscle. And yeah, keeping an eye on those calories is key.
• Mesomorph Legends (The Natural Athletes): You’ve got the best of both worlds but don’t get cocky. Balance is your best friend—equal parts strength, cardio, and a diet that fuels both muscle building and fat loss.

Alright, which of these body types are you rocking? Lean Machine, Easy Gainer, or Natural Athlete? Time to design a workout routine that suits your unique build. Yes, The Desi Playboy is dishing out homework, but trust me, it’s for a mighty good cause: to make you irresistible to the ladies. Now before we actually start integrating that workout routine let’s not forget to revisit the food on our plate.

Desi Diet Doom

The Desi diet is a freakin’ carb fest—a glorious, tasty trap that’s basically a middle finger to your muscle gains and fat loss goals. You probably recognize the following: plates piled high with rice, naan, and rotis, with a side of “Are you even eating enough?” from every relative. Navigating this when you’re trying to get ripped or ditch the belly fat is like being on a diet in a candy store.
Every meal’s a carb carnival, and while you love it, your body’s begging like, “Bro, where’s the protein?” It's like trying to build a house with all bricks and no cement. And oh, the ghee and oil. Delicious? Hell yeah. Conducive to abs? Hell no. It’s like slathering your goals with butter—tasty but terribly counterproductive. Add to that the mountain of sweets at every family function—those jalebis and gulab jamuns are seductive, but they’re saboteurs hiding in plain sight, wrecking your waistline one sweet bite at a time. If you’re gunning for that sculpted look, it might be time to negotiate a peace treaty with your sweet tooth and get serious about sneaking more lean meats and greens onto your plate.
Now let’s be honest, are you cooking all these Indian meals yourself? Or have you become completely dependent on your mom’s cooking? Is the extent of your cooking skills limited to boiling water and maybe, on a good day, making a mean cup of chai? Let me guess you top off the chai with some of Amma’s sweet sweet titty milk too? Listen up, because here’s the deal breaker—women are attracted to guys who’ve got their life sorted, including what’s on their plate. And if you’re letting mom choose whether it’s dal or paneer for dinner tonight, don’t be surprised if she’s also the one choosing your bride.
This, my dudes, is precisely why I’m all about preaching the gospel of DIY in the kitchen. It’s more than just about mixing spices; it’s about mixing independence into your life recipe. Grabbing the reins of your culinary journey isn’t just about impressing dates; it’s about fueling your body right, especially if you’re looking to bulk up and carve out those gains.

Protein Power Moves

There’s a way to keep the flavors of home without turning into a samosa yourself. It’s about being smart with your choices, making swaps, and still being able to face your grandma without guilt.
Lean and Mean: Start mixing in more lean meats, tofu, and legumes. Think chicken tikka, dal tadka with less tadka, and grilled paneer. Your muscles will thank you. But why stop there? Venture beyond with dishes like Thai grilled chicken or Turkish lentil soup. These global cuisines offer high-protein dishes that still dance on the tongue.
Smart Swaps: Ditch the white rice for quinoa or brown rice. Swap some of those rotis for a big-ass bowl of salad. Sprinkle some Mediterranean zest with a Greek salad, or bring a burst of Japanese flavor with a side of edamame. It’s about keeping the essence of Desi cuisine but making it work for your gains.
Supplement Smartly: Yeah, protein shakes might look like drugs to your folks, but they’re your BFFs on this journey. Mix that stuff with some milk or water, and chug. Think of it as a cheat code for muscle building—quick, efficient, and straight to the point.
Explore and Expand: Don’t be shy to sprinkle some culinary curiosity into your diet. Try Korean BBQ for a protein-packed meal, or if you're feeling adventurous, a Peruvian ceviche can offer a refreshing twist packed with high-quality protein. These flavors not only enhance your palate but also fuel your fitness goals.
So, there you have it. Turning the Desi diet dilemma into a muscle-building manifesto doesn’t have to be a soap opera. Keep the flavors, ditch the excess carbs and fats, and for the love of all that is holy, make protein your main homie. Expand your culinary horizons to keep your meals exciting and your body guessing.

From Diet to Dates

Alright, my fellow Desi bros, let’s wrap this up. If you’re serious about leveling up your game with the ladies, it’s time to get real about your diet, fitness, and lifestyle. Tailor your workout to your body type—whether you're an ectomorph, endomorph, or mesomorph—and make the gym your second home. Ditch the carb-loaded Desi diet for protein-packed meals. Whether you’re eating lean meats or are a vegetarian, make smart swaps like quinoa for white rice and grilled paneer for fried snacks.
Start cooking for yourself to fuel those gains and show you’ve got your life together. These changes lay the foundation for attracting women by boosting your confidence and health. The journey starts now. Let’s make those gains and turn some heads. The iron awaits, gentlemen.
Stay tuned for Part 2, where we’ll dive into lifting and integrating your workout routine to get you on track.
Check out the full article here: https://open.substack.com/pub/desiplayboy/p/iron-and-spices?r=k8bgi&utm_campaign=post&utm_medium=web
For more such insights and to continue the conversation, follow me on Twitter at https://twitter.com/TheDesiPlayboy.

Apart from having autism and ADHD, I (26F, turning 27 at the end of the month) also have what my previous psychiatrist called a “neurological feeding disorder” due to impaired interception (internal body sensations) from neonatal brain damage. This damage, caused by a hemorrhage, also caused cerebral palsy. I also have general anxiety disorder and depression.
As a child and teen, I definitely had ARFID behaviors, which were dismissed as picky eating behaviors. It’s just that “high-level” autism, ADHD, and ARFID wasn’t diagnosed in girls in the early 2000s. I basically lived on a “beige diet” of cereal, snack cakes, pasta, pizza, and some meat, like chicken strips or cheeseburgers. I wouldn’t eat eggs, seafood, fruits, or vegetables, except for peas and white potatoes.
I was somewhat underweight until high school, and I remember my mom would always offer me “chocolate milk” (Pediasure / Ensure) when I was younger. I then gained weight in high school due to depression and eating generally crappy food. At my highest weight, I was 135 pounds.
Here’s some backstory about where things started to shift. Trigger warning for numbers, skip over if needed.
///
That was up until I turned 24, where I tried a keto diet for mental health and things were going really well, until I developed malnutrition from losing too much weight unintentionally. Height is 4’8” tall.
I went from 110 pounds (BMI 25) and 28% body fat to 90 pounds (BMI 20) and 20% body fat in 10 months. October 2021 to August 2022. Couldn’t get warm worth a damn from subnormal body temperatures, and lost my period at around 95 pounds.
Even so, a calorie intake of 1000-1200 per day on top of 2-3 miles of walking (daily activity and steps) would have eventually lead to relative energy deficiency (RED) at some point because I never knew about planning scheduled refeeding periods to mitigate the down-regulation in metabolism.
Especially when considering that my hunger signals are impaired due to my brain damage. My interception (internal body sensations) is about half as sensitive as normal.
I didn't know that low-calorie interventions shouldn't be done for months at a time without proper nutritional supervision to prevent deficiencies.
Then I gained 20 pounds in 14 months from October 2022 to December 2023 (93 to 113) after having my previous IUD removed, stopping keto, and hormonal eating patterns once I realized that I had PMDD when my period resumed in July 2023 once I had gained back enough weight.
///
Now, I do my best to meet my keto macros and make sure that I get enough calories every day. I try not to eat under 1200 kcal and keeping a food log helps keep me accountable that I’m not under-eating due to not feeling hungry. Logging wasn’t something that I did last time. I also keep up with my electrolytes, because being in ketosis is very diuretic and sheds electrolytes quickly due the carb restriction.
However, my current diet is relatively… limited, to put it lightly. I mostly eat heavy cream in coffee, heavy-cream ice cream, cream cheese, eggs, and some kind of meat every day to meet my protein requirements. This isn’t the previous “beige diet” of my youth, but rather what I call a “heavy cream diet”.
I used to be hypersensitive to flavors and textures when I was younger, for example, I never ate salads before the age of 24, but that switch “flipped” when I started having reactive eating episodes when I was underweight. I would eat sandwiches, spicy foods, and seafood, all of which were foods that I was previously very avoidant of, to the point of having anxiety attacks when seeing the shells in shellfish.
Those reactive eating episodes really showed the kind of primal need for food that malnutrition does to the brain, because the body needs a lot of calories to gain back weight while underweight.
Now, instead of avoiding fruit/veg and shellfish, I still avoid sweet fruits, starchy veggies, nuts/seeds, peanut butter, and any other kind of carb food.
I avoid eating because the food isn’t enjoyable anymore. Instead of being hypersensitive, it feels like I’m now hyposensitive, like I just have a general disinterest in food, apart from the usual low appetite.
However, I will get what I call “vagus hunger” after passing a bowel movement, and I’ll get very hungry. It’s a very distinct feeling, and it’s one of the few times that I can clearly recognize the feeling of hunger. Otherwise, I don’t really feel stomach hunger until it’s very strong. Lots of times, I can hear the noise before I actually feel it.
I eat only one or two “meals” per day, not including the “fat boluses” like cream, oil, or butter that I eat straight or put in my coffee during the day to maintain my ketone levels. The fat helps because I have neurological delayed bowel motility and take GI meds to manage this.
It’s like even when I try to focus, I can’t “taste” the food sometimes. I’m also currently averse to cold coffee because my mouth just says no to for some reason, which may be because my mom explained that cold coffee is less acidic than hot coffee (she was a barista) and tastes different?
By the way, I’m using “avoidant” to describe sensory overstimulation, and “averse” to describe choking/nausea symptoms, as that’s what I was previously taught in speech therapy when I when for a few sessions when I was 24 due to neurological swallowing spasms.
Does this sound like ARFID behaviors? OSFED? Where is the line between an “eating” disorder and a “feeding” disorder, if there is one? I was always told that my circumstances were FD related, not ED related, but no one ever explained the difference. Apparently, ARFID isn’t on the ED side, but rather the FD side?
I wouldn’t want to say that I have orthorexia, even though I have some food rules, because I literally eat butter to increase my calories, and that seems against the premise of “healthy foods” even though it’s perfectly acceptable within a keto context.
At the mental health practice I’m currently with, the former psychiatrist left, and the practice is still waiting on a new one. But I want to bring this all to the attention of my psychologist, who knows about my longstanding feeding issues, and then the new psychiatrist, whenever they get hired.
Advice is appreciated, and my chats are open if you don’t want to publicly comment. Thanks in advance!

Hey there! Let me introduce myself: I'm an exceptional listener and an enthusiastic cookie connoisseur. If you're cool with me devouring cookies like the Cookie Monster, then we'll hit it off just fine. I'm all about having a good time and embracing adventure! Traveling is my passion, along with immersing myself in diverse cultures and indulging in their cuisines. So, if you're feeling a bit bored and in need of a pal, let's brainstorm some unique handshakes!
Here's a bit more about me: -I'm a tech-savvy, sarcastic nerd. -My taste in music varies depending on my mood. Feeling ambitious? It's rap/hip-hop time. Otherwise, EDM, jazz, oldies, blues, and pop hit the spot. -When it comes to video games, you'll find me diving into Warzone, Valorant, GTA, Rust, and CS:GO. Beware though, I may shed a tear or two when those 12-year-olds start bullying me. -Food is my love language. Cake, cookies, ice cream, pizza... basically anything that isn't a green vegetable (yuck!). And tattoos? Count me in—I'm inked up myself! -As for sports, I'm a fan of basketball, baseball, and football. Although, I have a knack for getting hit in the... well, you know where, quite frequently with those balls.

There's a lot of Crumbl cookies, cookie dough, shamrock shakes, etc. and not a ton of produce from what I've seen. Maybe I'm wrong, but it seems some of her older content didn't include as many sweets and was more balanced. I think it is good to destigmatize eating processed food and desserts. And there aren't zero veggies, Colleen's made salads and she eats those small peppers and cauliflower, but I've definitely seen other dieticians promoting a more varied diet with more produce. Abbie Sharpe isn't perfect but she definitely includes fruits and vegetables in a lot of her recipes and meals and talks about the importance of them. As does Nutrition by Kylie. Both are also registered dieticians and speak about nutrition from multiple angles and cover a variety of topics. Kylie talks about incorporating foods from her culture and how to cook on low energy days. Abbie delves a lot into what the research says on different foods and diets. It seems much of Colleen's content is very one note, that note being anti-diet culture. That's a fine message, but with how much content she puts out there and how long she's been doing it, it's surprising how little information is provided considering she has the credentials and education. Maybe it's because she's selling her coaching or meal plans or app or whatever, so why give away free tips/info?

Culinary gal recently diagnosed with gastritis. Really mourned the end of my spices and overall happiness (RIP sweet tooth). Really starting to lean into the opportunities that I am being handed to LEARN to cook GF, non acidic, lean meat,etc. this pizza is made with a gluten free, low fat Greek yogurt crust, egg washed crust, sweet potato cumin thyme sauce, 99% lean ground turkey, spinach, and mozzarella because dairy doesn’t bother me. If anything this recipe just might make you THINK you are eating pizza, lol.

tl;dr I added a chicken bouillon cube to my Chana (Chickpea) masala recipe and it turned out to be the most delicious Chana masala I've had in my entire life.
So a little back story, in my eternal quest to perfect my restaurant style Indo Chinese fried rice recipe, I came across a video where a chef mentioned that restaurants actually use vegetable broth powder instead of msg to finish off the fried rice. I couldn't find powdered vegetable stock in the supermarkets here, only those bouillons which are dehydrated broth packaged into tiny cubes. I resorted to using Vegeta seasoning instead for my fried rice after some research but it didn't bring the flavor I was looking for.
Anyway, today on a whim, I decided to buy these bouillon cubes, specifically the Knorr chicken one. In the specific chana masala recipe I usually cook, onions, tomatoes, ginger and garlic are sauted along with powdered spices. I added one chicken bouillon stick at this point. After everything softens, the whole thing is blended and this mixture is cooked with boiled chana and some whole spices. I could already taste the strong umami flavor from the chicken bouillon, I balanced it by adding some coconut milk to it, finished it off with some fresh coriander leaves. I also like to pressure cook it so the chana softens more and flavours get into them.
The result was unbelievable, one of those rare moments when you can't believe that you cooked it. I understand that these cubes have natural msg in them. But I've actually tried using powdered msg in this specific recipe before but it wasn't nearly as good and flavourful. Even though it is chicken broth, there wasn't any noticeable chicken flavor or odor. I think the coconut milk was also complimenting the flavors from the bouillon really well.
Now I'm starting to wonder what other curries could make use of this little trick. I haven't tried the veggie bouillon yet though. I'm curious to know if you guys use it in your curries.

And perhaps in need of a screw?
because yes, I am in fact a carpenter by profession. And yes, I am in fact an unabashed admirer of flat chested ladies.
So while this is a very round about way to get to a not so round subject - I figure why not take this opportunity to invite someone to bring their 'A' game.
I am currently treating myself to an after work cocktail and hoping to make some like minded and fun connections as winter drags on for another week in January.
When I'm not replacing my blood negronis, I typically like to eat plenty of vegetables and stay hydrated! Cooking has been a major hobby for me over the past few years and I'm always ready to share recipes and ideas from the kitchen. Mapo Tofu or Jollof Rice anyone?! I also like to damage my hearing while playing in a cheezy pop-punk band where I live out my dreams of being Tre Cool and perhaps landing the mythical kick flip.
as for my appearance, i'm 6' tall, broad shoulders, pale complexion and dark features, shoulder length hair and blue eyes.
Hoping this post doesn't entirely fall flat!

I wanted to give back a bit after receiving some great information from folks on this sub before a (very short notice and sparsely planned) solo trip to Panama in late April/early May of 2024. I'm subtitling this post "I did a lot in Panama so you don't (necessarily) have to". Truth be told, I started the trip with 4 nights and one in-country flight booked and built the rest of my itinerary on the fly. I definitely could have used an extra week or so before the trip to do some itinerary planning, deeper research on where I chose to stay, etc. but I really enjoyed most of the trip and would absolutely recommend Panama as a solo trip destination.
Rough pre-departure itinerary:

• Panama City: Arrive at about 2 PM on a Thursday, stay three nights at Selina Casco Viejo, depart at 8 AM on Sunday via plane to David (Copa Airlines)
• Boquete: Arrive at about noon Sunday (after transit to town from airport), stay two nights at the Bambuda Castle
• Bocas for unknown amount of time/other stuff in the west off the country
• Return to Panama City from David via plane (Copa) Sunday Morning
• Return to USA on a redeye flight Tuesday night

I arrived in Panama City on time and took an Uber straight to Selina (cost $28). The Selina there is in a decent location, kind of on the edge of Casco Viejo but walkable to everything. I checked in and was told there was a welcome happy hour with a free drink and a free walking tour every day at 10. The 6-person dorm had a dedicated bathroom, but wasn't much for the price ($30/night) and I'm just now realizing I booked a 4-person dorm then was put in the wrong lodging... There is a bar and allegedly a pool on the roof of the property, but the pool was not open when I was there. The welcome drink was an underwhelming event, though I did meet a few cool people I ended up doing more with later. There really isn't much in the way of common space at Selina Casco Viejo and I found it to be overpriced, underwhelming, and not a great place to meet people. I ended up booking the canal tour ($60ish) with them (which was via the personal vehicle of the guide, a small sedan cramming 4 of us in plus the driver), but I did a different free walking tour after hearing poor reviews of the one provided by Selina. While Selina felt like a huge waste (would not recommend this location), I really liked Casco Viejo. The food was surprisingly good, especially ceviche at Marea https://maps.app.goo.gl/MdWBJ1uw4mWLB7r2A and a nice stop for middle eastern at Estambul Casco https://maps.app.goo.gl/qFq8wAm5NEzJw84F8 . I also made a quick stop with some people from the hostel at La Fabrica https://maps.app.goo.gl/WdAG1KAhwmkj1TbS8 which had a decent tap list and cool vibe and the Pedro Mandinga Rum bar (highly recommend) for some beers and a rum flight https://maps.app.goo.gl/seXCnetthN18BbUB9 . I also, as a cigar smoker, made a stop at the official La Casa del Habano store https://maps.app.goo.gl/uhswvnFPe1Y1Uzbu9 where the staff was chill and the cigarum selection was good. I finished out my cigar and partook in a bit of happy hour across the street at Finca del Mar which had a decent outdoor area for a drink https://maps.app.goo.gl/kPSiTHdd2mJmtakGA but the food was not recommended so I didn't try it.
I was up early to get to David on Sunday morning, so I figured I'd just grab food and coffee at the airport lounge (mistake). It turns out the Copa flight to David departs from the "domestic" gate, which is a standalone area on the ground floor of the airport. There are no amenities, just a single vending machine, and you get bussed to the plane. Do not go early for a David flight, security was very easy and I ended up waiting in the small seating area for way too long. The flight was fine, but don't expect to access a lounge or coffee shop after security.
I got to David pretty early and hadn't done my research on transit, but knew there was public bus service to Boquete. I was trying to figure out how to get to the bus terminal when a taxi offered to drive me all the way to Boquete for $40 which seemed like a decent deal so I went for it. Boquete is pretty small, a little mountain town with a relaxed vibe. I spent quite a bit of time at the brewery which, if you know craft beer pretty well, wasn't the best on beer quality but had good live music and a fun atmosphere https://maps.app.goo.gl/EJFiRiwQsbJ89UPa9 . I worked from here a little bit too, definitely where I spent the most time. I got a delicious dinner at RetroGusto which was really reasonable https://maps.app.goo.gl/8gcU1GHqXrfbTCoX9 and a good lunch at Donde Giselle which was a little more expensive, but also delicious https://maps.app.goo.gl/uNsz1EqCDfnSpYfk8 . I did a coffee finca tour through Bambuda ($35) at Don Pepe. It was pretty cool, not a lot of walking but the guide was knowledgeable and we got to see the full operation in a small footprint. I bought one bag and was happy I did, they were 3 times the price in the airport on the way home. The Tres Cascadas (three waterfall) trail was a must, it does have a steep section that has ropes affixed to help but was otherwise a pretty straightforward trail. It did cost a few dollars to hike as it's on private property. I took a taxi there ($20) but took the bus back ($2.25). The bus comes by every 30-40 minutes and they generally wait a bit at the entrance to the trail from the road to see if people come down. We did end up picking up a whole bunch of kids leaving school, but it was pretty funny and we managed to fit everyone. I did do the Volcan Baru hike, which cost $18 for a taxi to the trailhead but was otherwise free. It is a grueling hike, it took a little over 5 hours for me to get to the top and I was not having fun. I was very lucky to encounter a couple who was dropped off at the same time at the trailhead and, while we did not hike together, we did take a few breaks together and it was nice to be within sight of their headlamps. It was COLD at the top and I was happy I had a light down jacket and a fleece. I did a good job of timing up my climb with the sunrise, only needing to wait at the top for maybe 30 minutes before the sun came up. You can go up in a jeep, and I was very lucky to beat the offroad vehicles up as they were very loud coming up the mountain. It did get pretty crowded at the top by the time all of the jeeps had emptied out and their clients climbed the last bit to the summit. The view was phenomenal, you can see both the Caribbean and the Pacific on a clear day and the sunrise was beautiful. It was a little annoying that the 6 of us who climbed it had to share with the 25 or so who rode up in cars, but worth it. One spot I wish I had visited, but it just didn't work out, was a wood fire pizza spot that came recommended by our coffee guide and by several travelers https://maps.app.goo.gl/T93KKqHxXoQ7AFhf6 . I got lucky at the Bambuda Castle as I booked a 3 bed room but had it to myself. It had a nice restaurant and common space within the castle itself that was a good working space and had a fantastic view. The food was pretty good, with a few vegetarian options and smoothies. It's a pretty decent walk from the center of town, and about $4-5 taxi ride from the Boquete center. If I went again, I would probably look to stay somewhere in the center of town but I don't regret giving the Castle a shot.
I traveled out of Boquete to Bocas del Toro the same day I did the Baru hike, leaving via shuttle at 1 PM ($37) which I arranged through Bambuda. I ended up using a discount QR code at Bambuda Castle to book their Bocas town Hostel for three nights. The shuttle was fine, but it's a quick trip through winding mountain roads so be prepared if you get carsick. A big bonus, that I would recommend you ask about, was that this shuttle did not go all the way to Almirante, but instead stopped at Chiriqui Grande and proceeded via small boat (lancha) from there. The longer boat trip was fantastic, much better than the long/boring road which runs the rest of the way. I got stopped right off the boat in by several people trying to sell tours and got one person's number for a potential $35 Cayo Zapatilla tour but didn't commit, choosing to get to Bambuda Bocas Town first and settle in before making decisions. While I wish I had spent some more time at either red frog beach or another island, with only 3 nights and having booked late my options were limited. For Bocas Town, Bambuda was great. The front desk folks were pretty helpful and the restaurant was good for breakfast (the vegetarian burrito option is better than the sandwich). The hostel deck goes right out to the lagoon, and it's always busy with people hanging out in the sun or jumping into the lagoon. It was a great spot to do some work over coffee and, frankly, I wish I had spent more time here or at the Bambuda Lodge. I ended up doing the Caya Zapatilla tour (highly recommend, if only for the stop at Caya Zapatilla) for $35 with the operator I met right off the boat. This included pick up and drop off from Bambuda, and they had a cooler that I threw a few Balboas of my own in for the trip. We did stop mid-way for lunch which was not included and was a little expensive. This was the only actual tour I did during my time there, I spent my other full day just kind of hanging out and went to Starfish Beach (not as nice as Caya Zapatilla, but worth an afternoon) with a group from the hostel. I also did salsa night at Selina (fun, but a bad instructor) and karaoke at Aqua Lounge (get there in time to get a round of the happy hour special, the screen is behind the stage so not ideal for karaoke but it's easy to get on the list). I did not do Filthy Friday, I ended up departing Bocas that day but I would have been on the fence about it anyway. I guess it's a "when in Bocas" thing, so I probably would have gone for it. I really wish I had spent another night in Bocas, I regretted not having another day out there as soon as I left. It turned out to be the best place on my trip to meet people, it's definitely a general party vibe, and actually the best place to get work done of the hostels I stayed at. I did dinner at Pier 19 which was pretty nice, if not a little expensive and probably not a good solo traveler vibe https://maps.app.goo.gl/6vJG1rdUPCqEf9W3A . I did brunch one day away from Bambuda at Casa Papaya, their typical Panamanian breakfast and it was a great deal/meal https://maps.app.goo.gl/9CPFCxu6woWwKuwM7 . I did hear from some people that the bird island was a fun tour, and worth the day/cost. I did some bonus late night, unofficial stuff like swimming after midnight at Selina and an impromptu midnight trip out to see the bioluminescence and the stars with a random lancha taxi from the Selina dock. Not sure how I'd direct someone to arrange that, but say yes if it's an option.
I took off from Bocas via shuttle for the Lost and Found Hostel on Friday around noon ($20) which I arranged at the main lancha dock. This shuttle did not include a boat all the way to Chiriqui Grande, it was the short boat with the long road segment. A few people did get car sick during the first leg of the trip, the road is in pretty rough shape so lots of speeding up, slowing down, and swerving potholes. Lost and Found really caught my eye because of how much I enjoyed Secret Garden Cotopaxi in Ecuador. In the end, it didn't live up to that lofty expectation and I should not have squeezed it in. The allure is that it's isolated in the jungle, you have to walk about 15 minutes up the trail from the road to reach the hostel property. There are several buildings, with one primary common area with a few tables and hammocks. A big downside is that everything is outdoors, under cover of roofs but open still, which wasn't ideal in the evening during the season I went where it rained in the afternoons. There is a community kitchen if you bring your own food along, or there is an option to get breakfast/lunch/dinner from the hostel. I had a few meals there: the smoothie bowl was good, the lentil curry was a little on the salty side. The hiking is pretty cool and I ended up going up over the mountain to the big tree, the lookout, and the river. I didn't bring water, but definitely should have brought a liter along. In the end, with only about half a dozen other people staying there and 2/3 of the staff being pretty insular and not really socializing with the guests, it just wasn't a great addition to my trip. It might be a better option for a group or during a different season, but it provided a logistical challenge to make my flight back from David to Panama City and it wasn't really worth the risk of making it work, so I hired a car ($30) to take me to David and just ate the price of my second night at Lost and Found. It was beautiful, but it just wasn't on the same level as Secret Garden Cotopaxi which inspired me to give this a shot. I think, all in, my stop at Lost and Found cost me about $76.
The combination of having scheduled a flight on election day (oops) and the lack of help from lost and found staff meant that my best bet was a night in David. I used Hilton points to book a night at the Hampton and had myself a recovery night. I got a hot and ready pizza from the Little Caesar's next door and two Sam Adam's Boston Lagers from the bar. Fantastic recovery night, vey nice Hampton, and a pretty nice little breakfast. It refreshed me at a point where I was not really enjoying the trip and pushed me to go for one more stop rather than laying low in Panama City.
After my flight back to Panama City, I took the metro all the way to the Avenida Terminal (less than $1 total, it is very easy to purchase a card and load it at the station) to grab the bus to Valle de Anton. It was fairly easy to find the window to buy the bus ticket ($4.25). It's important to buy for El Valle and not just Anton, a town which is not where you want to end up. There was a confusing bit of business related to a transit card (not the same transit card as the metro. I couldn't seem to find a machine to buy one from, and eventually the guy at the turnstile took pity and just used his own to let me in. I paid him back, but it was very confusing that you needed to buy the ticket then a card with which to pay an additional 10 cents to get to the bus at Gate 53. I can't really offer advice other than you should try to figure out how to get this card, or if you can just pay with a dime, right when you buy your ticket. I let the bus (not a very big bus, somewhere between a van and a bus) driver know where I was headed on the way and they dropped me right at Bohdi in Valle de Anton. The whole trip is about 3 hours, with lots of local stops the whole way. Bohdi was a pretty cool spot, with a great yoga space with a guided lesson on a TV every morning. It has a kitchen if you want to cook for yourself and free coffee plus breakfast every day from 7:30-10:00. Both breakfasts were pancakes, but it was free and they were pretty good. There are some cool lounge spots out back, a few cafe tables out front, and a loft space as well. It was a decent, but not perfect spot, to do work if that's what you're looking for. The dorm does have 3 levels of beds, and they aren't all that comfy, but I'd recommend Bohdi. The first night I was in town I went to the Golden Frog Inn on a recommendation and it turned out to be a great spot to watch the sunset and have some pretty good (although a small) vegetarian tacos https://maps.app.goo.gl/pzRuyYuwHZvMVnAo8 . One afternoon I chose to do the India Dormida hike, I left and walked all the way back to Bohdi, it was a few hours total. It's a quick climb up to the top and you can walk the whole ridge that forms the edge of the caldera. It was a beautiful view and you can really see the old crater rim formations from the top. It's clear up there, no trees and wide open, and the breeze was very refreshing. I ended up coming down about halfway across the ridge, starting from the north. I grabbed a vegetarian dinner at El Rincon Colombiano which I'd recommend https://maps.app.goo.gl/tRcAAnAm9fYni7Nv8 and some guacamole and a beer at La Ranita which was pretty good https://maps.app.goo.gl/BcdB8uCqaSRv1RyE8 . Overall, I really liked Valle de Anton and I'm happy I made it happen. It's a little drier and warmer than Boquete, with a lot less coffee influence, but I liked the vibe and wish I had done more hiking around the area.
For my last evening in Panama, I grabbed a room just to have a place to put bags and clean up before my flight at Hotel Caracas, a recommendation from someone I met in my first stop in Casco Viejo. I did not plan to work from here, nor did I spend a night, but for $35 it was a perfect spot to leave things as I went to knock out a few more items before my flight home. I popped into Tantalo for a quick bite to eat https://maps.app.goo.gl/9pA9Dmw8AE9doabT7 which I don't know if I'd recommend for food, but the view was good. I think I meant to go to CasaCasco, which was recommended for ceviche and sushi, but ended up in the wrong spot. I then went over to Element to get some cocktails https://maps.app.goo.gl/mwYt2D7X43ua4jGu6 . Element has an interesting vibe, kind of a steampunk theme to the décor. The two guys behind the bar, who I believe own it, were fantastic. They don't have a set menu but instead try to match a drink to what you're feeling at the time. I had a classic daquiri and an old fashioned, which both came with a little bit of a twist on the classic recipe. They also pulled down a few different spirits which we tasted together, overall I'd highly recommend a stop and it was especially fun as the only patron there. After two cocktails, I cleaned up and called an Uber and headed to the airport. Just a heads up, the Copa Club is pretty nice, has limited food, but tragically closes at 9 PM. I had a flight that left at nearly 11 PM, so this was a little disappointing.
Overall, I loved Panama. The people were friendly, even if the service in many places was pretty lackluster. It's more expensive than Colombia or Ecuador, but several people told me it's slightly cheaper than Costa Rica. It's a good stop if you're not sure about central or south America as it's extremely safe, if you use common sense, and it's not too hard to get around using shuttles/taxis/ubers if you don't want to brave public transit. It offers very good food options in Panama City, and it's easy to find a Hampton Inn/Hooters/McDonald's/Little Caesar's/Wendy's if you need a break from being adventurous. The Spanish isn't difficult, and most people speak at least some English. I would have dropped lost and found hostel from my itinerary if I planned it again, but did not regret any of the other stops. I do kind of wish I had focused on Bocas and Boquete, saving Valle de Anton and maybe San Blas together for a future trip, but I had already painted myself into a bit of a corner with my David-Panama flights by the time I realized this. I hope this helps someone as they plan their Panama trip, or helps them decide Panama is a worthwhile visit! Please do not make as many changes as I did, I absolutely did at least one to many stops and wish I had spent more time in Bocas and probably Valle de Anton. Anyway, feel free to ask questions in the comments and I'll try to address them as they come in!
Final Itinerary:

• 3 nights at Selina Casco Viejo (meh, not recommended)
• 2 nights at Bambuda Castle Boquete
• 3 nights at Bambuda Bocas Town (recommend)
• 1 night at Lost & Found Hostel (not my jam, would not do again)
• 1 night at Hampton Inn David (saved my trip, loved it, would recommend)
• 2 nights at Bohdi Valle de Anton (solid, would recommend)
• 1 kind of night at Hotel Caracas (did exactly what I needed)

I just got a nice toaster oven that has convection, dehydrate and air fry capabilities.
So far, it's done great with store bought pizza (both frozen and unfrozen). It makes toast. It's easy to clean (I don't have crumbs all over the counter anymore now that toaster has gone away)
I've made a couple of chicken thigh sheet pan recipes that turned out great.
Looking for more ideas for the summer. What are your favorites (emphasis on entrees)?
I'm hoping that with this device I won't turn on my gas oven until autumn!

Italian family here. A lot of our meals revolve around pasta. Our toddler won’t touch any kind of pasta or pizza. Yes this is probably not terrible because it’s not the healthiest thing (but I do make homemade). It’s just hard sometimes! Especially at daycare where they make quite a bit of it (thank God they let us bring her lunch). I thought even some Elbo Roni with vegetables and beef might suit her but nope! She does eat pretty healthy. Her diet consists of eggs, pancakes, avocados, chicken, berries, Baby Bell cheese, peanut butter, toast and Once Upon a Farm pouches. Just wondering how your toddlers are doing with pasta. She won’t even eat the homemade kind!

Any recommendations on troubleshooting homemade incense cones that smell like burning vegetation instead of their intended aromatic?
I have made 4 batches of homemade incense cones and when I burn them after completely drying they don’t smell nice. It smells like straight up burnt wood, and not even like a nice bonfire, but just super basic burnt wood/dried herbs. Even the two blends I’ve tried smell the same even though they smell nice in cone form before being lit.
Here are the recipes I tried:

1. & 2. Lavender & Sandalwood
2. Sandalwood 3.6 grams, Guar Gum 0.8 grams, Lavender 7.5 grams. With distilled water.
3. I ground the sandalwood and lavender myself and used an 80 mesh sifter.
4. First round didn’t burn and kept going out, so I reground the cones and added more sandalwood and lavender thinking it was too much binder. But same results in batch two, and both batches had no aroma with the little burn I did get.
   
5. Lemongrass and Clove
   
6. Makko 3 grams, Clove 0.6 grams, and lemongrass 0.5 grams. With distilled water.
   
7. Also ground the clove and lemongrass in this recipe with an 80 mesh sifter.
   
8. Difference in this cone was a better burn, but still no aroma when burning.
   
9. Lemongrass
   
10. Lemongrass 1.1 grams, Makko 3 grams. With distilled water.
    
11. This one burns very well, but no aroma.
    

Any ideas on why my cones don’t smell like nice incense when burning?
Thanks for the help!

There's a-lot of talks (and jokes) here on the subreddit about protocols, fasting, eating schedules, exercise routines, and supplements, but how about things people like to cook?
After listening to Dr. Casey Means, and previously Dr. Robert Lustig, I have been inspired to try to consume more meals with whole foods in them. Personally, I try to eat salads with raw vegetables and healthy oils a few times a week, and I imagine we all try to eat some vegetables, fruits, nuts, and healthy proteins. That said, I'm wondering what else I can do to mix it up, especially at dinner time. Frankly, I love the occasional pizza, sausage, or donut too, so I still have work to do, and I'm always looking for new tasty things to cook.
What are your go-to healthy recipes with whole foods and minimal ingredients?
One I've enjoyed is a purple cabbage stir-fry:

• Dice up the purple cabbage, toss in some carrots, onion, and or garlic
• Fry in olive oil or avocado oil
• Add salt, tumeric, or a dash of your favorite spice
• Drizzle a little sesame oil when finished to up the flavor

Hi...I'm new to the baking scene, so forgive my ignorance.
I have been given an heirloom sourdough starter (50yr old Herman, I believe). Below are the feeding and recipe that was shared with me, for more information. The biscuits are good, but they do not rise much and are fairly dense in texture. I would love to know how to produce some lighter and higher outcomes.
I know a lot of chemistry is involved in baking, I just follow the direction blindly. Any advice or direction would be great.
Feeding :
1c Starter
1c Milk
1/4c Sugar
1c AP or Bread Flour
Stir Daily, Use 1c and Feed 1c weekly
Biscuits Recipe:
Dry Ingredients Mixed well
1c Flour
1/4tsp Kosher Salt
1/4tsp Baking Powder
1tsp (rounded) Baking Soda
Wet Ingredients Mixed Well
1c Starter
1/4c Neutral Oil (Vegetable)
Combine Wet into Dry till it forms a loose ball
Kneed about 8 times
Roll out on floured board (3/4 in - 1in thickness)
Cut into 3in rounds
Bake @ 425 for about 13mins
THEY ONLY RISE TO ABOUT 1.5 TO 2 INCHES
I would love to have a nice 2.5 to 3in rise that are light and airy.
Am I expecting too much from this recipe? If so, how can I tweak it? Do you have a recipe to share? Thank you.
Edit: Formatting b/c of cellphone posting