2014 Hands on With Quantified Self & Biohacking_Teemu Arina
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2014 Hands on With Quantified Self & Biohacking_Teemu Arina
- 1. TEEMU ARINA Twitter: tar1na HANDS-ONWITH QUANTIFIED SELF & BIOHACKING
- 3. TEEMU ARINA Tech Entrepreneur, Author, Biohacker
- 5. I’M HERE TO TEACHYOU JEDI SKILLS
- 6. Technology Specialist TEEMU ARINA Medical Doctor OLLI SOVIJÄRVI Nutrition Specialist JAAKKO HALMETOJA BIOHACKER’S HANDBOOK www.biohakkerit.fi
- 7. BIOHACKING Optimizing ones life through systems thinking, biology and technology.
- 10. Calendar GoogleCalendar API Zapier API IFTTT Notes Evernote Email Filter Gmail Cycling Cyclemeter Files Dropbox & Box Weight Withings Shopping Paypal, Amazon Meditation Equanimity Location Foursquare Projects & Tasks Basecamp Links & Social Twitter Email Gmail Documents Google Drive Work Social Yammer Heart Rate Sweetbeat Music Sonos Meetings Meetin.gs Travel Tripit Sleep Sleep Cycle, Beddit Social Facebook Exercise Runtastic Movement Moves Food MyFitnessPal Friends (Manual) Personal (Manual) Entertainment Plex Home Automation Indigo Home Sensors Z-Wave, WeMo Direct API Automatic Personal Data Capture Teemu Arina’s Setup Manual sent email Lights Philips Hue
- 11. QUANTIFIED SELF BIOHACKING 1. Real-time self-experiments Personal results Qualitative 4. Use the map to create new self-experiments 2. Quantify self-experiments Long-term resuls Quantitative 3. Map the self Social & big data QUANTIFIED SELF & BIOHACKING Ref: Dave Asprey (2013)
- 12. LET’S HACK THEWORK DAY
- 13. HACKING SLEEP “Sleep is half of my training.” – Thriatlonist Jarrod Shoemaker
- 15. SLEEP IS ESSENTIAL FOR • Physical performance • Cognitive function • Health
- 16. 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
- 17. CYCLES 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 lasts 90 minutes
- 18. • 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 WRISTBANDSWITH SLEEP TRACKING SEPARATE DEVICES • Beddit • Emfit • ZEO Sleep Manager • 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
- 19. Ref: Beddit
- 22. LIQUID FOOD
- 24. MCT Spring water Aeropress Coffee beans (high altitude, water washed, medium roasted) Grass-fed butter Butyrate, CLA MCT oil To trigger production of ketones HACKING COFFEE Chaga “tea” Alkaline to balance acidity of coffee, adaptogenic L-theanine extract from green tea Nootropic effects + balances out overstimulating effects of coffee ! Dopamine precursor l-tyrosine to balance out dopamine depletion
- 27. HACKING STRESS
- 29. HACKING CONCENTRATION TRANS CRANIAL ELECTRO STIMULATION (tDCS) SNIPER TRAINING CONSUMER DEVICE FOR CASUAL FPS GAMERS
- 30. HACKING LUNCH
- 32. HACKING EXERCISE
- 34. BIOLOGICAL CLOCK 24:00 YÖ 12:00 PÄIVÄ 06:00 AAMU 18:00 ILTA 02:00 04:30 06:45 07:30 08:30 10:00 14:30 15:30 17:00 18:30 19:00 21:00 22:30 Syvin uni Matalin ruumiinlämpötila Nopein nousu verenpaineessa Suolen toiminta aktivoituu Melatoniinin eritys loppuu Korkea vireystila Paras koordinaatio Nopein reaktiokyky Tehokkain verenkierto ja lihasvoima tehokkaimmillaan Korkein verenpaine Korkein ruumiinlämpötila Melatoniinin eritys alkaa Suolen toiminta vaimenee NIGHT DAY MORNINGEVENING Deepest sleep Lowest body temperature Sharpest rise in blood pressure Melatonin secretion stops Bowel movement likely Highest testosterone secretion High alertness Best coordination Fastest reaction time Greatest cardiovascular efficiency and muscle strength Highest blood pressure Highest body temperature Melatonin secretion starts Bowel movements suppressed Ref: “The Body Clock Guide to Better Health", M. Smolensky & L Lamberg (2000)
- 35. L-tryptofaani 5-hydroksi- tryptofaani (5-HTP) Serotoniini Melatoniini Niasiini (B3-vitamiini) Reaktiota tukevat ravinteet: foolihappo & C-vitamiini Reaktiota tukevat ravinteet: B6-vitamiini & sinkki Reaktiota tukevat ravinteet: B6-vitamiini & sinkki HACKING THE MELATONIN PATHWAY L-Tryptophan 5-HTP Serotonin Melatonin Supporting reaction: Folic acid, Vitamin C Supporting reaction: Vitamin B6, Zinc Supporting reaction: Vitamin B6, Zinc Niasin (Vitamin B3)
- 36. BLUE LIGHT BLOCKS MELATONIN LED-lights block melatonin production by 5x compared to normal light bulbs Ref: Falchi, F. & Cinzano, P. & Elvidge, C. D. & Keith, D. M. & Haim, A. (2011). Limiting the impact of light pollution on human health, environment and stellar visibility. J Environ Manage, 92(10):2714–22.
- 37. BLOCKING BLUEWAVELENGTH • F.lux software• Blue light blocking glasses
- 38. PHILIPS HUE
- 39. 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 HACKYOUR BEDROOM Temperature 18-23° 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
- 40. TRANSCENDYOURSELF: BECOME A MASTER OF WHAT YOU DO EVERY DAY "To me, the function and duty of a quality human being is the sincere and honest development of one's potential." – Bruce Lee
- 41. OBSERVATIONS
- 43. “Electric circuitry is an extension of the central nervous system.” ! MARSHALL MCLUHAN
- 45. SUPPLEMENTS MyFitnessPal Withings Pillboxie iTake Waterlogged Caktus Equanimity Dagaz, NeuroSky Headspace Beddit Sleep Time Heartmath Sweetbeat Omegawave Runtastic Fitocracy Touchfit ! LIFE TRACKING SYMPTOMS TracknShare GENETICS 23andme Promethease FOOD SLEEPMEDITATION HYDRATION STRESS MGMTEXERCISE
- 46. WHAT DATA TELLS US AND DOESN’T
- 47. THE MAP IS NOT THE TERRITORY ! DATA DOESN’T EQUAL KNOWLEDGE
- 49. ELECTRONICS + SOFTWARE + DESIGN Ref: Babolat (2013)
- 50. 1. DOES NOT CHANGE BEHAVIOR
- 51. VS.
- 52. 2. MOBILE
- 53. 3. AMBIENT
- 57. 5. INTEGRATED
- 58. 6. OPEN DATA
- 59. 7. SIGNAL > NOISE
- 60. 8. SOCIAL
- 62. VS.
- 64. The most important technologies are those that disappear. They weave themselves into the everyday fabrick of life until they become indistinguishable from it. Mark Weiser Chief Scientist, Xerox (1952-1999)