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Fear the walking dev

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A presentation on getting healthier as a developer

Published in: Health & Medicine
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Fear the walking dev

  1. 1. Fear the Walking Dev Developer health, and losing weight with open source
  2. 2. 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
  3. 3. Before
  4. 4. Body types
  5. 5. Ectomorph - Tall
  6. 6. Ectomorph - Tall - Lean (low body fat)
  7. 7. Ectomorph - Tall - Lean (low body fat) - Frequent back problems
  8. 8. Ectomorph - Tall - Lean (low body fat) - Frequent back problems - Excellent runners
  9. 9. Ectomorph - Tall - Lean (low body fat) - Frequent back problems - Excellent runners - Often models (muscle definition, long limbs)
  10. 10. 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
  11. 11. 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
  12. 12. Myostatin and evolution - Bear sleeps for months
  13. 13. Myostatin and evolution - Bear sleeps for months - Loses only fat, no problem walking up and about or slaying things for food
  14. 14. Myostatin and evolution - Bear sleeps for months - Loses only fat, no problem walking up and about or slaying things for food - Myostatin + brown fat
  15. 15. 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
  16. 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 - Humans have no brown fat - Humans have high myostatin
  17. 17. Myostatin and evolution
  18. 18. Mesomorph - Medium to tall height
  19. 19. Mesomorph - Medium to tall height - Rounded muscles (can be well built)
  20. 20. Mesomorph - Medium to tall height - Rounded muscles (can be well built) - Wide clavicles
  21. 21. Mesomorph - Medium to tall height - Rounded muscles (can be well built) - Wide clavicles - Easy to build muscle mass
  22. 22. Mesomorph - Medium to tall height - Rounded muscles (can be well built) - Wide clavicles - Easy to build muscle mass - Usually bodybuilders, sportsmen, celebrities
  23. 23. Mesomorph - Medium to tall height - Rounded muscles (can be well built) - Wide clavicles - Easy to build muscle mass - Usually bodybuilders, sportsmen, celebrities - Balanced metabolism
  24. 24. 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
  25. 25. Endomorph - Usually short to medium height
  26. 26. Endomorph - Usually short to medium height - Narrow clavicles, hips usually wider (no skeleton support for bodybuilding)
  27. 27. Endomorph - Usually short to medium height - Narrow clavicles, hips usually wider (no skeleton support for bodybuilding) - Short limbs
  28. 28. 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)
  29. 29. 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
  30. 30. The lottery of life ENDOMORPH
  31. 31. The lottery of life ENDOMORPH + PROGRAMMER (lots of sitting) AAAAAAAAAAAAAAAAA AAAAAAAAAAAAAAAAA AAAAAAAAAAAAAA
  32. 32. Healthy Developer Lives? - Lots of stress due to bosses and deadlines - Unhealthy food - Prolonged sitting
  33. 33. But I have a good chair...
  34. 34. Blood circulation - Pressure in body’s center of gravity - Improper circulation
  35. 35. Hemorrhoids - If you never had hemorrhoids, you don’t want to know what they are or how they feel.
  36. 36. Muscle deterioration - Legs unused - Legs don’t get enough oxygen or nutrients - Coupled with bad food, legs stop developing
  37. 37. 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)
  38. 38. 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
  39. 39. Anterior Pelvic Tilt
  40. 40. APT - Painful - Ugly (APT asses are not fat asses!) - Unhealthy (enhances itself, gets worse if untreated) - BUT…!
  41. 41. 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
  42. 42. AVOID SITTING
  43. 43. Standing desks - Relatively new trend
  44. 44. Standing desks - Relatively new trend - Humans sway and tilt from leg to leg
  45. 45. 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
  46. 46. 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)
  47. 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 - 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
  48. 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) - A truly MINIMAL difference in calories - not worth it - JUST AS HARMFUL AS SITTING
  49. 49. AVOID STANDING
  50. 50. Uhhh… swimming desks?
  51. 51. Walking! You CAN work on a Treadmill!
  52. 52. But but but…? - Typing / Mouse use
  53. 53. But but but…? - Typing / Mouse use - Sweat
  54. 54. But but but…? - Typing / Mouse use - Sweat - Noise
  55. 55. But but but…? - Typing / Mouse use - Sweat - Noise - Feet / Leg pain
  56. 56. But but but…? - Typing / Mouse use - Sweat - Noise - Feet / Leg pain - Back / Neck pain
  57. 57. But but but…? - Typing / Mouse use - Sweat - Noise - Feet / Leg pain - Back / Neck pain - Posture
  58. 58. But but but…? - Typing / Mouse use - Sweat - Noise - Feet / Leg pain - Back / Neck pain - Posture - Room
  59. 59. But but but…? - Typing / Mouse use - Sweat - Noise - Feet / Leg pain - Back / Neck pain - Posture - Room - But … the boss?
  60. 60. 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!
  61. 61. 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
  62. 62. V0
  63. 63. V1
  64. 64. Treadmill “desk” V2
  65. 65. Treadmill “desk” V3
  66. 66. Get to the point? - Uhhh… about that open source thing?
  67. 67. Get to the point? - Uhhh… about that open source thing? - We’re getting there!
  68. 68. My approach - Full teardown and rebuild (20k steps)
  69. 69. My approach - Full teardown and rebuild (20k steps) - Full food and water logging - MyFitnessPal - Fitbit (water) - Max simplification (MANA)
  70. 70. 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)
  71. 71. 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
  72. 72. 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
  73. 73. Drowning in data?
  74. 74. 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)
  75. 75. ZOMBIE - Every app knows something about you (brain)
  76. 76. ZOMBIE - Every app knows something about you (brain) - Zombie eats brains
  77. 77. ZOMBIE - Every app knows something about you (brain) - Zombie eats brains - Zombie can be optimistic or pessimistic
  78. 78. 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!
  79. 79. ZOMBIE draws graphs
  80. 80. Steps per week
  81. 81. Weight loss over time
  82. 82. Steps per day of the week
  83. 83. Calorie deficit per day of the week
  84. 84. Happiness over time: March
  85. 85. Mood per hashtag - Axis label - Find lowest common denominator (appearing in all or most)
  86. 86. Happiness over time: April
  87. 87. Powerful combinations!
  88. 88. Steps and weight per week
  89. 89. Steps and weightloss per week
  90. 90. Calorie deficit per mood
  91. 91. Calorie Deficit over rest
  92. 92. Calorie deficit over rest and mood
  93. 93. Other vectors - Exercise success rate over time - + over rest - + over mood - Sleep over macronutrients - Mood over macronutrients - Sleep / Mood / Exercise over water consumption - etc...
  94. 94. Use tech to its fullest potential - Don’t be afraid of augmenting your life with technology
  95. 95. 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”
  96. 96. 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
  97. 97. 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
  98. 98. 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
  99. 99. TheWalkingDev.io - Closed beta (please sign up) - Open source (when launched) - Forum - Tools (Zombie) - Tips - Blogs - Leaderboards
  100. 100. Other tips - Relative change > Absolute values (scale, heart rate)
  101. 101. Other tips - Relative change > Absolute values (scale, heart rate) - No wrist worn monitors (go for fitbit, moov, phone)
  102. 102. Other tips - Relative change > Absolute values (scale, heart rate) - No wrist worn monitors (go for fitbit, moov, phone) - Virtual Reality!
  103. 103. Other tips - Relative change > Absolute values (scale, heart rate) - No wrist worn monitors (go for fitbit, moov, phone) - Virtual Reality! - Nipple lasers!
  104. 104. Other tips - Relative change > Absolute values (scale, heart rate) - No wrist worn monitors (go for fitbit, moov, phone) - Virtual Reality! - Nipple lasers! - Sleep!
  105. 105. 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!
  106. 106. 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
  107. 107. 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/
  108. 108. Tips about becoming more active - Run LAST. Do NOT run to lose weight.
  109. 109. Tips about becoming more active - Run LAST. Do NOT run to lose weight. - Swimming
  110. 110. Tips about becoming more active - Run LAST. Do NOT run to lose weight. - Swimming - Weight lifting
  111. 111. Tips about becoming more active - Run LAST. Do NOT run to lose weight. - Swimming - Weight lifting - Walking
  112. 112. Tips about becoming more active - Run LAST. Do NOT run to lose weight. - Swimming - Weight lifting - Walking - Cycling
  113. 113. Tips about becoming more active - Run LAST. Do NOT run to lose weight. - Swimming - Weight lifting - Walking - Cycling - Stretching during work
  114. 114. Life Coaching?
  115. 115. Life Coaching :D
  116. 116. Change
  117. 117. TheWalkingDev.io
  118. 118. Feedback - In person - On Twitter: @bitfalls, @walkdev - Email: bruno@thewalkingdev.io

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