docs: fix DX for new contributors

- Fix port mismatch: Dockerfile EXPOSE 8000, .env.example PORT=8000,
  compose.yml gets explicit PORT=8000
- Add thoughts-frontend/.env.example with all required vars
- Document NEXT_PUBLIC_FEDIVERSE_DOMAIN in README
- Document private cargo registry (k-ap on Gitea)
- Add local dev workflow: make dev-infra → cargo run → bun dev
- Split make targets: test-unit (no DB), test-integration, up

thoughts-frontend/.gitignore

@@ -32,6 +32,7 @@ yarn-error.log*
 
 # env files (can opt-in for committing if needed)
 .env*
+!.env.example
 
 # vercel
 .vercel