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Biohacking: Optimizing Your Body and Work Day With Tech

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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 CONTENT & APPS EVENTS QUANTIFIED SELF, BIOHACKING, DIGITAL HEALTH AND WEARABLES EVIDENCE-BASED INSIGHT INTO
 OPTIMIZED HUMAN PERFORMANCE < INTERNATIONAL EVENT
 TO BRING TOGETHER BIOHACKERS ADVISORY & CONSULTING BIOHACKER’S HANDBOOK BIOHACKER SUMMIT www.biohacker.center


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I’M HERE TO TEACH YOU JEDI SKILLS!


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GENETICS & BIOCHEMICAL MESSENGERS &
 EPIGENETICS ELECTRICAL ACTIVITY WE ARE INFORMATION 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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QUANTIFIED SELF I S SE LF KNOWLED GE THROU GH N UM B E R S Food, exercise, activity, heart rate, brain waves, blood values, sleep, mood, cognition, productivity, microbiome, DNA. Sensors, wearables, implants, lab tests & self-measurements.


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BIOHACKING I S T HE A R T A ND SCIEN CE of optimizing your body, mind, and performance with systems thinking, biology and technology.


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H+ TRAN SHU MANISM


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BIOHACKER’S HANDBOOK Technology Specialist TEEMU ARINA Medical Doctor OLLI SOVIJÄRVI Nutrition Specialist JAAKKO HALMETOJA www.biohackingbook.com


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EXERCISE Higher performance WORK More productivity Better health UPGRADE YOURSELF MIND NUTRITION Life extension SLEEP Less stress www.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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1. QUANTIFIED SELF & BIOHACKING Qualitative self-experiments 2. Quantified self-experiments Immediate results Long-term results 4. Use the map Design new experiments EXPERIMENT BIOHACKING QUANTIFIED SELF 3. Map the self Social & big data


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FEEDBACK LOOPS


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SELF-TRACKING 23andme DNAfit, Promethease GENETICS MyFitnessPal Withings POSTURE Lumo Lift FOOD ACTIVITY Muse Dagaz, NeuroSky MEDITATION Headspace Runtastic, Strava Fitocracy, PUSH Skulpt Argus, Lark Moves, OMSignal Beddit, Emfit SLEEP Sleep Cycle EXERCISE HYDRATION Waterlogged STRESS Heartmath
 Sweetbeat Omegawave


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CASE: MYO ARMBAND


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LET’S HACK THE WORK DAY!


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EXERCISE Higher performance Better health WORK More productivity NUTRITION UPGRADE YOURSELF MIND Life extension SLEEP Less stress www.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 REM REM Deltauni DELTA 2nd sykli 2. cycle R N1 3rd sykli 3. cycle R 4th cycle 4. sykli 45–55% N3 R 5th cycle 5. sykli R R N2 4–5% 1st cycle 1. sykli N1 R N2 16–21% 20–25% N3 1 2 3 4 5 6 7 8h One cycle: 90 minutes


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MOBILE APPS FOR SLEEP TRACKING WRISTBANDS WITH SLEEP TRACKING Android iPhone • AIRO X X • Basis X • Bodymedia • Empatica E3 • Fitbit Force • Fitbug Orb • iHealth Wireless Activity • Jawbone UP • Lark Pro & Larklife • Misfit Shine • Nike+ Fuelband Sleep Cycle Sleep Time Sleep Diary Pro X Sleep by MotionX SleepBot X X Argus X SnoreLab X Sleep as Android X SEPARATE DEVICES • Beddit • Polar Loop • ZEO Sleep Manager • Readiband • Emfit QS • Sleep Tracker • SleepRate • Withings Pulse


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BIOHACKER’S BEDROOM Blackout curtains Pimennysverho Air humidity Ilmankosteus 30-50% % n. 30–50 Temperature 18-21° Lämpötila n. 23 ° Light spectrum Valon spektriä changing lamp vaihtava lamppu Red lamp Suolalamppu Magnesium Magnesium Pillow made of memory foam Muotoiltu tyyny 40% Air filtering plants Huonekasvit Phone in Kännykkä airplane mode lentokonetilassa Air humidifier, Ilmankostutin/ purifier, ionisator puhdistin/ionisaattori Sleep tracker Liikeanturi under the mattress petauspatjan alla Hengittävät pintamateriaalit Thermoregulation Futon Futon


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EXERCISE Higher performance Better health WORK More productivity NUTRITION UPGRADE YOURSELF MIND Life extension SLEEP Less stress www.biohackingbook.com


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ENERGY FOODS MEDICINAL FOODS


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YOU ARE WHAT YOU ABSORB


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EXERCISE Higher performance Better health WORK More productivity NUTRITION UPGRADE YOURSELF MIND Life extension SLEEP Less stress www.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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EXERCISE Higher performance Better health WORK More productivity NUTRITION UPGRADE YOURSELF MIND Life extension SLEEP Less stress www.biohackingbook.com


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HACKING STRESS & RECOVERY SweetBeatLife HeartMath Muse (Interaxon)


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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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DIGITAL
 HEALTH WEARABLES & IOT BIOHACKING LIFEHACKING QUANTIFIED
 SELF NUTRITION
 & FITNESS biohackersummit.com


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Have no limitation as a limitation. BRUCE LEE


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GO HACK YOURSELF :) tarina.me teemu@meetin.gs Twitter: @tar1na biohackersummit.com biohackingbook.com TEEMU ARINA Send love: @TAR1NA teemu@biohacker.center


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GET SWIPETOMEET www.swipetomeet.com


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