A presentation on getting healthier as a developer

1. Fear the Walking Dev
Developer health, and losing weight with open
source

3. Bruno Skvorc - @bitfalls
- SitePoint.com PHP Senior Editor
- Diffbot.com Developer Evangelist
- Freelance coder
- Cryptocurrency buyer/seller (see http://goabra.com)
- Owner at https://thewalkingdev.io
- Sugar addict

5. Before

6. Body types

7. Ectomorph
- Tall

8. Ectomorph
- Tall
- Lean (low body fat)

9. Ectomorph
- Tall
- Lean (low body fat)
- Frequent back problems

10. Ectomorph
- Tall
- Lean (low body fat)
- Frequent back problems
- Excellent runners

11. Ectomorph
- Tall
- Lean (low body fat)
- Frequent back problems
- Excellent runners
- Often models (muscle definition, long limbs)

12. Ectomorph
- Tall
- Lean (low body fat)
- Frequent back problems
- Excellent runners
- Often models (muscle definition, long limbs)
- Extra fast metabolism - body burns everything it consumes

13. Ectomorph
- Tall
- Lean (low body fat)
- Frequent back problems
- Excellent runners
- Often models (muscle definition, long limbs)
- Extra fast metabolism - body burns everything it consumes
- Muscles degrade very slowly, because body burns fat first

14. Myostatin and evolution
- Bear sleeps for months

15. Myostatin and evolution
- Bear sleeps for months
- Loses only fat, no problem walking up and about or
slaying things for food

16. Myostatin and evolution
- Bear sleeps for months
- Loses only fat, no problem walking up and about or
slaying things for food
- Myostatin + brown fat

17. Myostatin and evolution
- Bear sleeps for months
- Loses only fat, no problem walking up and about or
slaying things for food
- Myostatin + brown fat
- Humans have no brown fat

18. Myostatin and evolution
- Bear sleeps for months
- Loses only fat, no problem walking up and about or
slaying things for food
- Myostatin + brown fat
- Humans have no brown fat
- Humans have high myostatin

19. Myostatin and evolution

20. Mesomorph
- Medium to tall height

21. Mesomorph
- Medium to tall height
- Rounded muscles (can be well built)

22. Mesomorph
- Medium to tall height
- Rounded muscles (can be well built)
- Wide clavicles

23. Mesomorph
- Medium to tall height
- Rounded muscles (can be well built)
- Wide clavicles
- Easy to build muscle mass

24. Mesomorph
- Medium to tall height
- Rounded muscles (can be well built)
- Wide clavicles
- Easy to build muscle mass
- Usually bodybuilders, sportsmen, celebrities

25. Mesomorph
- Medium to tall height
- Rounded muscles (can be well built)
- Wide clavicles
- Easy to build muscle mass
- Usually bodybuilders, sportsmen, celebrities
- Balanced metabolism

26. Mesomorph
- Medium to tall height
- Rounded muscles (can be well built)
- Wide clavicles
- Easy to build muscle mass
- Usually bodybuilders, sportsmen, celebrities
- Balanced metabolism
- Body uses food healthily

27. Endomorph
- Usually short to medium height

28. Endomorph
- Usually short to medium height
- Narrow clavicles, hips usually wider (no skeleton support for bodybuilding)

29. Endomorph
- Usually short to medium height
- Narrow clavicles, hips usually wider (no skeleton support for bodybuilding)
- Short limbs

30. Endomorph
- Usually short to medium height
- Narrow clavicles, hips usually wider (no skeleton support for bodybuilding)
- Short limbs
- Body tends to like turning food into fat (evolutionary)

31. Endomorph
- Usually short to medium height
- Narrow clavicles, hips usually wider (no skeleton support for bodybuilding)
- Short limbs
- Body tends to like turning food into fat (evolutionary)
- Muscles degrade faster

32. The lottery of life
ENDOMORPH

33. The lottery of life
ENDOMORPH + PROGRAMMER (lots of sitting)
AAAAAAAAAAAAAAAAA
AAAAAAAAAAAAAAAAA
AAAAAAAAAAAAAA

34. Healthy Developer Lives?
- Lots of stress due to bosses and deadlines
- Unhealthy food
- Prolonged sitting

35. But I have a good chair...

36. Blood circulation
- Pressure in body’s center of gravity
- Improper circulation

37. Hemorrhoids
- If you never had hemorrhoids, you don’t want to know what they are or how
they feel.

38. Muscle deterioration
- Legs unused
- Legs don’t get enough oxygen or nutrients
- Coupled with bad food, legs stop developing

39. Weight gain
- Lack of movement
- Lack of muscle mass (no blood flow, muscles deteriorate - muscles spend
more energy than fat)
- Strain on legs (not used to weight)
- Strain on back (not used to weight)

40. Bad posture
- Chair irrelevant
- If you’re too heavy, your body will naturally lean
- If your body naturally leans, you develop bad posture over time

41. Anterior Pelvic Tilt

42. APT
- Painful
- Ugly (APT asses are not fat asses!)
- Unhealthy (enhances itself, gets worse if untreated)
- BUT…!

43. APT: Treatable
- What can be developed, can be undeveloped
- Many exercises exist: core strength!
- Really hard to get rid of fully, but possible
- Endomorphs have it hardest, because it’s hardest to lose weight for them and
weight is the number one reason they developed APT

44. AVOID
SITTING

45. Standing desks
- Relatively new trend

46. Standing desks
- Relatively new trend
- Humans sway and tilt from leg to leg

47. Standing desks
- Relatively new trend
- Humans sway and tilt from leg to leg
- Disbalance in weight distribution causes side-tilt, back ache, neck ache from
looking down, and droopy shoulders

48. Standing desks
- Relatively new trend
- Humans sway and tilt from leg to leg
- Disbalance in weight distribution causes side-tilt, back ache, neck ache from
looking down, and droopy shoulders
- APT develops in standing mode too, ESPECIALLY if already started
(immense back pain makes it a “natural” position)

49. Standing desks
- Relatively new trend
- Humans sway and tilt from leg to leg
- Disbalance in weight distribution causes side-tilt, back ache, neck ache from
looking down, and droopy shoulders
- APT develops in standing mode too, ESPECIALLY if already started
(immense back pain makes it a “natural” position)
- A truly MINIMAL difference in calories - not worth it

50. Standing desks
- Relatively new trend
- Humans sway and tilt from leg to leg
- Disbalance in weight distribution causes side-tilt, back ache, neck ache from
looking down, and droopy shoulders
- APT develops in standing mode too, ESPECIALLY if already started
(immense back pain makes it a “natural” position)
- A truly MINIMAL difference in calories - not worth it
- JUST AS HARMFUL AS SITTING

51. AVOID
STANDING

52. Uhhh… swimming desks?

53. Walking! You CAN work on a Treadmill!

54. But but but…?
- Typing / Mouse use

55. But but but…?
- Typing / Mouse use
- Sweat

56. But but but…?
- Typing / Mouse use
- Sweat
- Noise

57. But but but…?
- Typing / Mouse use
- Sweat
- Noise
- Feet / Leg pain

58. But but but…?
- Typing / Mouse use
- Sweat
- Noise
- Feet / Leg pain
- Back / Neck pain

59. But but but…?
- Typing / Mouse use
- Sweat
- Noise
- Feet / Leg pain
- Back / Neck pain
- Posture

60. But but but…?
- Typing / Mouse use
- Sweat
- Noise
- Feet / Leg pain
- Back / Neck pain
- Posture
- Room

61. But but but…?
- Typing / Mouse use
- Sweat
- Noise
- Feet / Leg pain
- Back / Neck pain
- Posture
- Room
- But … the boss?

62. But but but…?
- Typing / Mouse use
- Sweat
- Noise
- Feet / Leg pain
- Back / Neck pain
- Posture
- Room
- But … the boss?
- If not the boss… then home!

63. But but but…?
- Typing / Mouse use
- Sweat
- Noise
- Feet / Leg pain
- Back / Neck pain
- Posture
- Room
- But … the boss?
- If not the boss… then home!
- Cost

64. V0

65. V1

66. Treadmill “desk”
V2

67. Treadmill “desk” V3

69. Get to the point?
- Uhhh… about that open source thing?

70. Get to the point?
- Uhhh… about that open source thing?
- We’re getting there!

71. My approach
- Full teardown and rebuild (20k steps)

72. My approach
- Full teardown and rebuild (20k steps)
- Full food and water logging
- MyFitnessPal
- Fitbit (water)
- Max simplification (MANA)

73. My approach
- Full teardown and rebuild (20k steps)
- Full food and water logging
- MyFitnessPal
- Fitbit (water)
- Max simplification (MANA)
- Full exercise logging
- Treadmill (Fitbit, dedicated tracker, phone)
- Strength training (Stronglifts)
- Running (Endomondo, Strava)
- Aggregation (Gyroscope)

74. My approach
- Full teardown and rebuild (20k steps)
- Full food and water logging
- MyFitnessPal
- Fitbit (water)
- Max simplification (MANA)
- Full exercise logging
- Treadmill (Fitbit, dedicated tracker, phone)
- Strength training (Stronglifts)
- Running (Endomondo, Strava)
- Aggregation (Gyroscope)
- Mental health
- Moodnotes

75. My approach
- Full teardown and rebuild (20k steps)
- Full food and water logging
- MyFitnessPal
- Fitbit (water)
- Max simplification (MANA)
- Full exercise logging
- Treadmill (Fitbit, dedicated tracker, phone)
- Strength training (Stronglifts)
- Running (Endomondo, Strava)
- Aggregation (Gyroscope)
- Mental health
- Moodnotes
- Ghost-racing

77. Drowning in data?

78. Conflicts
- Fitbit vs Apple Health
- Moov has no steps
- Moves vs Fitbit steps vs phone vs dedicated
- Endomondo vs Strava vs Fitbit
- Water (Fitbit, MyFitnessPal, Apple Health)

79. ZOMBIE
- Every app knows something about you (brain)

80. ZOMBIE
- Every app knows something about you (brain)
- Zombie eats brains

81. ZOMBIE
- Every app knows something about you (brain)
- Zombie eats brains
- Zombie can be optimistic or pessimistic

82. ZOMBIE
- Every app knows something about you (brain)
- Zombie eats brains
- Zombie can be optimistic or pessimistic
- Zombie synchronizes all your apps automatically
- Keep your friends envious!

83. ZOMBIE draws graphs

84. Steps per week

85. Weight loss over time

86. Steps per day of the week

87. Calorie deficit per day of the week

88. Happiness over time: March

89. Mood per hashtag
- Axis label
- Find lowest common denominator (appearing in all or most)

90. Happiness over time: April

91. Powerful combinations!

92. Steps and weight per week

93. Steps and weightloss per week

94. Calorie deficit per mood

95. Calorie Deficit over rest

96. Calorie deficit over rest and mood

97. Other vectors
- Exercise success rate over time
- + over rest
- + over mood
- Sleep over macronutrients
- Mood over macronutrients
- Sleep / Mood / Exercise over water consumption
- etc...

98. Use tech to its fullest potential
- Don’t be afraid of augmenting your life with technology

99. Use tech to its fullest potential
- Don’t be afraid of augmenting your life with technology
- “I don’t want a life in which I depend on technology”

100. Use tech to its fullest potential
- Don’t be afraid of augmenting your life with technology
- “I don’t want a life in which I depend on technology”
- Humans are weak (addictions) and habitual

101. Use tech to its fullest potential
- Don’t be afraid of augmenting your life with technology
- “I don’t want a life in which I depend on technology”
- Humans are weak (addictions) and habitual
- Technology helps us build new habits and break old ones

102. Habits
If you want to change your habits, you need to exert a lot of willpower to override
your brain’s neural pathways, but if you can keep it going long enough, your brain
will eventually get the hint and alter those pathways, and the new behavior will
stop requiring willpower. Your brain will have physically built the changes into a
new habit.
- http://waitbutwhy.com/2017/04/neuralink.html

103. TheWalkingDev.io
- Closed beta (please sign up)
- Open source (when launched)
- Forum
- Tools (Zombie)
- Tips
- Blogs
- Leaderboards

104. Other tips
- Relative change > Absolute values (scale, heart rate)

105. Other tips
- Relative change > Absolute values (scale, heart rate)
- No wrist worn monitors (go for fitbit, moov, phone)

106. Other tips
- Relative change > Absolute values (scale, heart rate)
- No wrist worn monitors (go for fitbit, moov, phone)
- Virtual Reality!

107. Other tips
- Relative change > Absolute values (scale, heart rate)
- No wrist worn monitors (go for fitbit, moov, phone)
- Virtual Reality!
- Nipple lasers!

108. Other tips
- Relative change > Absolute values (scale, heart rate)
- No wrist worn monitors (go for fitbit, moov, phone)
- Virtual Reality!
- Nipple lasers!
- Sleep!

109. Other tips
- Relative change > Absolute values (scale, heart rate)
- No wrist worn monitors (go for fitbit, moov, phone)
- Virtual Reality!
- Nipple lasers!
- Sleep!
- Only electric treadmills!

110. Other tips
- Relative change > Absolute values (scale, heart rate)
- No wrist worn monitors (go for fitbit, moov, phone)
- Virtual Reality!
- Nipple lasers!
- Sleep!
- Only electric treadmills!
- Change your whole family’s food habits - enforce it

111. Other tips
- Relative change > Absolute values (scale, heart rate)
- No wrist worn monitors (go for fitbit, moov, phone)
- Virtual Reality!
- Nipple lasers!
- Sleep!
- Only electric treadmills!
- Change your whole family’s food habits - enforce it
- Tools: https://musclewiki.org/

112. Tips about becoming more active
- Run LAST. Do NOT run to lose weight.

113. Tips about becoming more active
- Run LAST. Do NOT run to lose weight.
- Swimming

114. Tips about becoming more active
- Run LAST. Do NOT run to lose weight.
- Swimming
- Weight lifting

115. Tips about becoming more active
- Run LAST. Do NOT run to lose weight.
- Swimming
- Weight lifting
- Walking

116. Tips about becoming more active
- Run LAST. Do NOT run to lose weight.
- Swimming
- Weight lifting
- Walking
- Cycling

117. Tips about becoming more active
- Run LAST. Do NOT run to lose weight.
- Swimming
- Weight lifting
- Walking
- Cycling
- Stretching during work

118. Life Coaching?

119. Life Coaching :D

120. Change

121. TheWalkingDev.io

122. Feedback
- In person
- On Twitter: @bitfalls, @walkdev
- Email: bruno@thewalkingdev.io