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The Healthy Programmer

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Sitting for prolonged periods can increase your chance of developing heart disease even if you go to the gym every day.

Unit-test your health.

Exercising promotes brain cell growth and has immediate effect on intellectual performance.

Iterative approach to health:

Healthy Stand-up — daily meeting with yourself. 3 questions to ask: what did I do yesterday to improve my health, what will I do today to improve my health, is there anything blocking me from making progress

Habits: (→ The Power of Habit)
Keep cue and reward, replace routine


Walking is a powerful activity. It can stimulate creative thinking and it’s the best way to bootstrap your health.

Tip 1: Doing exercise before or after learning something new can help you remember it.

Tip 2: 20 minutes of exercise each day can reduce your risk of dying prematurely by twenty percent.

10000 steps each day, with a 20 min brisk walk (or other exercise). You can split the 20 min.


Sitting over long periods of time is dangerous, regardless of overall physical activity.

As little as 5 minutes of activity each hour is enough to mitigate those risks.

Standing desks are overrated, too. Standing still for long periods of time has negative consequences on its own.

No one position is perfect. You should ideally change position every 20 minutes.


“there two kinds of diets: the one that helps you lose weight, and the one you follow for the rest of your life.”

Agile diet manifesto:

Balanced diet:

Rotating between fad diets can be a good idea — it lets us discover what works for us and what doesn’t. Almost all of them have severe nutrition deficiencies, but our bodies are good at dealing with that over short periods of time.

Tip 5: Eat five servings of fruits or vegetables each day to ensure your diet is balanced.

In recent years, studies have shown unequivocally that the leading cause of obesity is caloric intake.

Note: Why We Get Fat thinks differently, and considering the advice above, told by everyone since I was a kid never worked, and the knowledge from Why We Get Fat helped me achieve my ideal weight for the first time in my life with relatively little effort, I would be skeptical of what this books says.

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