Harsh truth:
Neglecting your health is the most expensive mistake you can ever make.
10 health cheat codes (to get ahead):
Let’s get specific here.
We know about nutrition & exercise.
But what about some sure-fire strategies that will legitimately upgrade my energy, focus & problem solving skills ?
Here’s what I recommend (I run triathlons in my spare time):
1- Prime Your Biology
(No IDE at morning ) Slowly build a morning routine that’ll set you up. Start with:
• Big glass of water
• Brief mobility work
• Getting sunlight in your eyes
Add in meditation, journalling or a walk.
Anything that’ll get you excited.
2- Turn Down the Temperature
I’m talking cold showers.
They’re a biological hack that reduce inflammation, boost alertness & even burn some calories.
Start with just 30 seconds and work your way up to a max of 3 mins over a few weeks.
It’s cold. But it’s exhilarating too.
3- Sneak in Activity
Hours of Code.
We don’t always have time to work out.
But:
• Take walking meetings
• Negotiate and think while pacing
• You can even do bodyweight exercises between Zoom calls
It all builds up.
Don’t Be like html :)
4- Optimize Your Sleep Like a Pro Athlete
Ensure a cool, dark bedroom.
Use blue light-blocking glasses before bed — or better still, avoid coding before sleep .
Practice sleep discipline — same wake time daily, even on weekends.
And set an intention to prepare for your morning:
5- Schedule in Down Time
The top developers know when to take a break.
Our tech culture celebrates relentless hustle, but cognitive recharges are mandatory for sustainable high performance.
Take a true lunch break away from your computer.
And give yourself some time to relax.
6-Fuel Up on Superfoods
Be militant about this.
You can’t cut out every “bad” food, but you CAN give your brain the best fuel.
Opt for superfoods like blueberries, salmon, and leafy greens.
You’ll feel so fresh, you won’t know what hit you.
7- Geek just Focus on Breaths
Explore therapeutic breathwork & box breathing.
These techniques are incredible for reducing stress and anxiety.
Just 5 minutes per day can work wonders for your mental clarity & overall wellbeing.
8-Tech worker who Over 30? Prioritize Mobility
Mobility becomes more important than exercise quantity pretty quickly.
Regimented mobility routines keep you feeling and moving like you’re 25. I aim for 15–20 minutes of mobility work daily.
9-Eliminate Intoxication
same programmers really prefer to code while drunk :)
And minimize alcohol as much as possible.
Occasional red wine can actually be healthy, but repeated binge drinking tanks all your hard work on health.
Not worth the payoff.
10-Learn Active Stress Management
Prioritize rejuvenation.
World-class performers have great recovery routines — massages, saunas, epsom salt baths.
The whole lot. Invest in physiological reset.
You are your server to load your goals.
Don’t crash the server .
I hope you’ve found this newsletter helpful.
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