Upgrade Your Work Day With Quantified Self & Biohacking
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UPGRADE YOUR WORK DAY WITH QUANTIFIED SELF AND BIOHACKING
TEEMU ARINA
TECHNOLOGY ENTREPRENEUR, AUTHOR, BIOHACKER
TWITTER: TAR1NA www.biohackingbook.com
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TEEMU ARINA TECH ENTREPRENEUR, AUTHOR, BIOHACKER
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<
RESEARCH QUANTIFIED SELF, BIOHACKING,
DIGITAL HEALTH AND WEARABLES
ADVISORY & CONSULTING
CONTENT & APPS EVIDENCE-BASED INSIGHT INTO
OPTIMIZED HUMAN PERFORMANCE
BIOHACKER’S HANDBOOK
EVENTS INTERNATIONAL EVENT
TO BRING TOGETHER BIOHACKERS
BIOHACKER SUMMIT
www.biohacker.center
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I’M HERE TO TEACH YOU JEDI SKILLS!
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WE ARE
INFORMATION
GENETICS &
EPIGENETICS
BIOCHEMICAL MESSENGERS &
ELECTRICAL ACTIVITY
INTERACTIONS &
LANGUAGE
ACTIVITY &
BEHAVIOR
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Electric circuitry is an extension of the central nervous system.
MARSHALL MCLUHAN Canadian Media Theorist
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Food, exercise, activity, heart rate, brain waves, blood values, sleep, mood, cognition, productivity, microbiome, DNA.
Sensors, wearables, implants, lab tests & self-measurements.
QUANTIFIED SELF IS SELF KNOWLEDGE THROUGH NUMBERS
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of optimizing your body, mind, and performance with systems thinking, biology and technology.
BIOHACKING IS THE ART AND SCIENCE
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TRANSHUMANISM
H+
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Technology Specialist TEEMU ARINA
Medical Doctor OLLI SOVIJÄRVI
Nutrition Specialist JAAKKO HALMETOJA
BIOHACKER’S HANDBOOK
www.biohackingbook.com
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UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
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To me, the function and duty of a quality human being is the sincere and honest development of one's potential. BRUCE LEE
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What gets measured, gets managed.
PETER DRUCKER American management guru (1909-2005)
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QUANTIFIED SELFBIOHACKING
1. Qualitative self-experiments Immediate results
4. Use the map Design new experiments
2. Quantified self-experiments
Long-term results
3. Map the self
Social & big data
QUANTIFIED SELF & BIOHACKING
EXPERIMENT
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FEEDBACK LOOPS
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ACTIVITYMyFitnessPal Withings
Argus, Lark Moves, OMSignal
Waterlogged
Muse Dagaz, NeuroSky
Headspace
Beddit, Emfit Sleep Cycle
HeartmathSweetbeat Omegawave
Runtastic, Strava Fitocracy, PUSH
Skulpt
SELF-TRACKINGGENETICS
23andme DNAfit, Promethease
FOOD
SLEEPMEDITATION
HYDRATION
STRESSEXERCISE
POSTURE Lumo Lift
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CASE: MYO ARMBAND
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LET’S
HACK THE WORK DAY!
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UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
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SLEEP IS ESSENTIAL FOR• Physical performance • Cognitive function • Health
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LACK OF SLEEP• Increases inflammation (CRP) • Impairs immune function • Increases systolic blood pressure • Increases sugar consumption • Reduces mental & physical performance
‣ Insulin resistance (diabetes) ‣ Heart disease ‣ Influenza ‣ Mental problems & depression ‣ Traffic accidents
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QUALITY OF SLEEP
N1
N2
N3
REM
Deltauni
1 2 3 4 5 6 7 8h
1. sykli 2. sykli 3. sykli 4. sykli 5. sykli
R RRR R
DELTA
REM
1st cycle 2nd cycle 3rd cycle 4th cycle 5th cycle
N1 N2 N3 R
4–5% 45–55% 16–21% 20–25%
One cycle: 90 minutes
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• AIRO
• Basis
• Bodymedia
• Empatica E3
• Fitbit Force
• Fitbug Orb
• iHealth Wireless Activity
• Jawbone UP
• Lark Pro & Larklife
• Misfit Shine
• Nike+ Fuelband
• Polar Loop
• Readiband
• Sleep Tracker
• Withings Pulse
WRISTBANDS WITH SLEEP TRACKING
SEPARATE DEVICES• Beddit
• ZEO Sleep Manager
• Emfit QS
• SleepRate
MOBILE APPS FOR SLEEP TRACKING
Android iPhone
Sleep Cycle X X
Sleep Time X
Sleep Diary Pro X
Sleep by MotionX X
SleepBot X
Argus X
SnoreLab X
Sleep as Android X
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Pimennysverho
Muotoiltu tyyny Kännykkä lentokonetilassa
Suolalamppu
Ilmankostutin/puhdistin/ionisaattori
Huonekasvit
Magnesium
Valon spektriä vaihtava lamppu
FutonHengittävät pintamateriaalit
Lämpötila n. 23 °Ilmankosteus n. 30–50 %
40%
Liikeanturi petauspatjan alla
BIOHACKER’S BEDROOM
Temperature 18-21°
Blackout curtains
Air humidity 30-50%
Air filtering plants
Phone in airplane mode
Light spectrum changing lamp
Futon
Thermoregulation
Air humidifier, purifier, ionisator
Red lamp
Magnesium
Sleep tracker under the mattress
Pillow made of memory foam
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UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
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ENERGY FOODS MEDICINAL FOODS
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YOU ARE WHAT YOU ABSORB
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UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
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HACKING POSTURE & METABOLISM
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CASE: LUMO LIFT
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CASE: OMSIGNAL
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UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
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HACKING STRESS & RECOVERY
HeartMathMuse (Interaxon)
SweetBeatLife
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HACK YOUR HABITS
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23-24th of Sep 2015 – BIOHACKER SUMMIT ’15, Helsinki, Finland biohackersummit.com
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DIGITALHEALTH
QUANTIFIEDSELF
BIOHACKING LIFEHACKING
NUTRITION& FITNESS
WEARABLES & IOT
biohackersummit.com
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Have no limitation as a limitation. BRUCE LEE
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tarina.me [email protected]
Twitter: @tar1na
GO HACK YOURSELF :)
TEEMU ARINA Send love: @TAR1NA
biohackingbook.combiohackersummit.com