First step: relieve yourself of all physiological pain. This means:

1. Optimize for sleep (8+ hours a night). Get into bed by 8pm. Get up around 6am. Optimize for our real human circadian rhythms (our wake/sleep cycle dictated by our metabolism and the rising and setting of the sun) rather than trying to *overcome* our human physiology. More faith in our natural human physiological system than the trappings of modern society and modern desiderata (things to be desired).
2. Freedom from back, neck, hip, ankle, hand, carpal tunnel pain, etc. Start first from human physiology. Unnatural to sit; thus stand (in praise of standing desks). If you gotta ‘sit’, just do the ‘Asian squat’ (ass to grass squatting). Perhaps do some form of daily yoga, weight lifting, or some cross-fit-esque or powerlifting styled workout. Uber-optimize and uber-ergonomize your computing setup (Kinesis keyboard, trackball mouse, standing desk, etc).
3. Figure out what substances you can tolerate and what you cannot. More faith in your stomach than your ‘rationality’. As an East Asian (I am Korean) I cannot tolerate alcohol, or lactose/milk/cheese/butter products well. Rather than trying to ‘force’ my genetics to adapt to these modern and exotic food-substances, why not optimize for my own DNA?