upgrade your work day with quantified self & biohacking
TRANSCRIPT
UPGRADE YOUR WORK DAY WITH QUANTIFIED SELF AND BIOHACKING
TEEMU ARINA
TECHNOLOGY ENTREPRENEUR, AUTHOR, BIOHACKER
TWITTER: TAR1NA www.biohackingbook.com
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
I’M HERE TO TEACH YOU JEDI SKILLS!
WE ARE
INFORMATION
GENETICS &
EPIGENETICS
BIOCHEMICAL MESSENGERS &
ELECTRICAL ACTIVITY
INTERACTIONS &
LANGUAGE
ACTIVITY &
BEHAVIOR
Electric circuitry is an extension of the central nervous system.
MARSHALL MCLUHAN Canadian Media Theorist
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
of optimizing your body, mind, and performance with systems thinking, biology and technology.
BIOHACKING IS THE ART AND SCIENCE
TRANSHUMANISM
H+
Technology Specialist TEEMU ARINA
Medical Doctor OLLI SOVIJÄRVI
Nutrition Specialist JAAKKO HALMETOJA
BIOHACKER’S HANDBOOK
www.biohackingbook.com
UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
To me, the function and duty of a quality human being is the sincere and honest development of one's potential. BRUCE LEE
What gets measured, gets managed.
PETER DRUCKER American management guru (1909-2005)
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
FEEDBACK LOOPS
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
CASE: MYO ARMBAND
LET’S
HACK THE WORK DAY!
UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
SLEEP IS ESSENTIAL FOR• Physical performance • Cognitive function • Health
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
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
• 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
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
UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
ENERGY FOODS MEDICINAL FOODS
YOU ARE WHAT YOU ABSORB
UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
HACKING POSTURE & METABOLISM
CASE: LUMO LIFT
CASE: OMSIGNAL
UPGRADE YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher performance
More productivity
Life extension
Better health
Less stresswww.biohackingbook.com
HACKING STRESS & RECOVERY
HeartMathMuse (Interaxon)
SweetBeatLife
HACK YOUR HABITS
23-24th of Sep 2015 – BIOHACKER SUMMIT ’15, Helsinki, Finland biohackersummit.com
DIGITALHEALTH
QUANTIFIEDSELF
BIOHACKING LIFEHACKING
NUTRITION& FITNESS
WEARABLES & IOT
biohackersummit.com
Have no limitation as a limitation. BRUCE LEE
tarina.me [email protected]
Twitter: @tar1na
GO HACK YOURSELF :)
TEEMU ARINA Send love: @TAR1NA
biohackingbook.combiohackersummit.com
