Minimalist's Guide to Staying Healthy in Your 9-to-5

Mar 2, 2023 | Rolf Hegrand

Most people sit too much. It's also the case for programmers. While I love writing code for a living, it also comes with a hidden cost.

Sitting is the new smoking.

This guide is to help you become healthier. Think of it as the 80/20 of health, focusing on tiny improvements that deliver big results. And no, it doesn't require you to trade in your keyboard for a yoga mat in Bali.

This is about the basics: eat, move and think clearly. Simple shifts, not life overhauls. Amen.


  • Protein first: Center your meals around protein.
  • Eat to 80% Fullness: Stop eating when you're 8/10 full.
  • Choose Whole Foods: If your grandma wouldn't recognize it as food, skip it.


  • Steps: Aim for 8000 - 10000 steps daily.
  • Cardio: 2-3 times per week for 30-60 minutes. Most people go too hard. [I dance]
  • Strength Training: Lift weights 2-4 times a week. Most people go too light.


  • Think breaks: Make time in your day where you're alone with your mind. Let the thoughts come and go. Observe them, without judgment.
  • Be in the moment: Resist dwelling on the past or obsessing over the future. Be present.
  • Go to sleep.

Improving health is about small, consistent steps. Pick one and stick with it. It's not about quick fixes, but steady progress. Start simple, build up.

Remember, if all else fails, at least you're not doing breathwork in Bali with your life savings on the line. Small steps, folks.