Living healthier Friday 23 October 2026 Earlier this week I had a coaching session with Protesilaos[1], where we focused on health and wellness. I took some notes during our call, which I expand on here, and share with Prot's permission. I've been paying more serious attention to my health this year, and our discussion was in the context of me striving to live a healthier life. These notes are shared in the hope of being useful and *are not* professional advice; for medical advice please consult a licensed physician. *Update 24 October 2026:* Prot also published a note about our discussion on his website: Healthier lifestyle with Amin Bandali[2] -*- *Exercise* Life in today's fast-paced world can feel busier than ever, where every day is packed with a myriad of activities and tasks that need to be done, or tempting distractions that pop up seemingly randomly, with hardly a moment to spare. Despite that, or perhaps *because* of that, it's worthwhile to make time for ourselves and the various aspects of our health. As embodied souls, our bodies condition our minds. We take care of our body so we can take care of our mind. As humans we evolved for an active lifestyle out of survival necessity. In today's society many of us have sedentary office jobs that involve sitting for long periods of time. It's especially important that we try and make time for some regular physical activity like exercising and resistance training, to help build and retain muscle mass and mobility as we age. Fitness does not have to be the end goal that takes over our life, though there is nothing wrong with that if fitness *is* one's central goal e.g. as a personal trainer. Rather, for someone like me with other primary goals, my reason to exercise is to help live a healthier life, so I could spend quality time with my loved ones and carry out my responsibilities with a healthy body and mind. Prot mentioned that our health is directly dependent on the following four factors: . what we eat; . what we drink; . what we breathe; and . what we think. Thus compromising any of these - for example, eating greasy food or drinking alcohol - would undermine the gains from exercising. While pursuing fitness, it's important to have *sustained* effort so that the body remains active and the mind is not distracted, and equally important to have *sustainable* effort so that we don't suffer injuries and not make the pursuit of fitness burdensome financially. Calisthenics is a key part of the strength training activities Prot practices, in addition to the physically intensive work he does on his land. > Calisthenics [...] is a form of strength training that > utilizes an individual's body weight as resistance to perform > multi-joint, compound movements with little or no equipment. > Calisthenics are popular for their convenience, as they require > little to no equipment and can be performed anywhere. > > -- Calisthenics, Wikipedia[3] Calisthenics can be done progressively, starting small and building in intensity and duration over time. It is also economically/financially sustainable. These calisthenic exercises are a good starting point (barring existing injuries in the related areas): . push-ups - easier version: at an angle or against the wall; . pull-ups - easier version: at an angle e.g. using door frame; . squats - easier version: don't squat all the way down; and . sit-ups. Aim to perform each exercise in 3 sets of 10 repetitions, but it's perfectly okay to start with fewer and gradually build up. The exercises should be done around the same time everyday, so that there is enough time for the muscles to rest and recover for the next day. Doing them at night then again the next morning, for instance, would be too short of a time period and not enough for the body to recover. It's also vital to get enough sleep each night to make sure the body can properly rest and be energized the next day. *Food* As mentioned earlier, it's crucial to pair exercise with a healthy diet. I found Prot's programming metaphor for food interesting: similar to how it takes more time and effort for us to process and understand complex source code, breaking down and processing complex foods is similarly more difficult for the body. Prot does not eat fried food, and recommends avoiding sauces as much as possible: greasy, salty, and creamy extras make food more irresistible. They tend to make one want to eat more than what the body needs, and are to be avoided in isolation but especially in combination. In keeping ingredients close to their natural states, not overdoing things, and not eating more than the body needs, Prot extends his philosophy of simplicity and moderation to cooking[4]. In addition to eating healthy meals, we need to apply similar consideration to snacks: avoiding overly salty or sugary snacks, and choosing healthier ones. Nuts can make great snacks in small quantities, especially almonds and walnuts, if one's not allergic. In addition to the inherent healthiness of the food or snack, Prot also suggests paying attention to methods of preparation. For instance, regarding concentration or distillation: juices, even when freshly squeezed from fruits, might have more of the fruits' sugar than its pulp and other beneficial parts. Additionally, chewing triggers biological responses in our body which for example can reduce stress, and release satiety hormones to help avoid overeating. So, Prot suggests to just eat the fruits themselves. Regarding weight loss, it will occur naturally as we introduce exercise into our routine, and pay closer attention to what we eat and drink. It's important to lose the weight slowly to condition our body to the new reality as it changes. Shortcuts tend to either not work, or have negative consequences. By going through the process slowly and with regularity, we gradually retrain our muscle memories and adjust our habits so we can maintain the lower weight and the healthier lifestyle. Regularity is key: it's better do a little everyday, than do a lot on only two days. It helps us develop the attitude that the exercise is part of our regular effort that we do consistently all the time. Working on wellness and living healthier is a matter of moderation, and building capacity over time. I will give it the time and attention it needs, without rushing, and enjoy the journey to becoming a healthier version of myself. Take care, and so long for now. amin@shemshak.org [1] https://protesilaos.com [2] https://protesilaos.com/commentary/2026-10-24-healthier-lifestyle-amin-bandali/ [3] https://en.wikipedia.org/w/index.php?title=Calisthenics&oldid=1381467992 [4] https://protesilaos.com/commentary/2025-09-17-re-how-do-you-do-food/