EIA 2015 Quantified Self, Wearables and Biohacking
•
14 likes•1,671 views
Teemu Arina – Biohacker Center, BHC
Recommended
Recommended
More Related Content
Similar to EIA 2015 Quantified Self, Wearables and Biohacking
Similar to EIA 2015 Quantified Self, Wearables and Biohacking (20)
More from European Innovation Academy
More from European Innovation Academy (20)
Recently uploaded
Recently uploaded (20)
EIA 2015 Quantified Self, Wearables and Biohacking
- 1. BIOHACKING “EIA” TEEMU ARINA SERIAL ENTREPRENEUR AUTHOR OF THE BIOHACKER’S HANDBOOK Twitter: tar1na Or, how to optimize your biological potential to achieve your goals with minimal effort
- 2. DON’T BE THIS GUY
- 3. LEARN HOW TO BE A JEDI
- 4. THERE IS A BEACH OUT THERE :)
- 5. TEEMU ARINA Tech Entrepreneur, Author, Biohacker
- 7. Technology Specialist TEEMU ARINA Medical Doctor OLLI SOVIJÄRVI Nutrition Specialist JAAKKO HALMETOJA BIOHACKER’S HANDBOOK www.biohackingbook.com
- 9. WHAT GETS MEASURED, GETS MANAGED. Peter Drucker American management guru (1909-2005)
- 10. ACTIVITY MyFitnessPal Withings Argus, Lark Moves, Human Waterlogged Muse Dagaz, NeuroSky Headspace Beddit, Emfit Sleep Cycle Heartmath Sweetbeat Omegawave Runtastic, Strava Fitocracy, PUSH Skulpt LIFE TRACKING GENETICS 23andme DNAfit, Promethease FOOD SLEEPMEDITATION HYDRATION STRESSEXERCISE POSTURE Lumo Lift
- 11. CASE: LUMO LIFT
- 13. QUANTIFIED SELF BIOHACKING 1. Real-time self-experiments Immediate results Qualitative 4. Use the map to design new experiments 2. Quantified self-experiments Long-term resuls Quantitative 3. Map the self Social & big data QUANTIFIED SELF & BIOHACKING EXPERIMENT
- 14. FEEDBACK LOOPS
- 15. WHAT IS THE 20 % THAT LEADS TO 80 % OF RESULTS?
- 16. 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
- 19. SLEEP “Sleep is half of my training.” – Thriatlonist Jarrod Shoemaker
- 20. SLEEP IS ESSENTIAL FOR • Physical performance • Cognitive function • Health
- 21. 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
- 22. 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 lasts 90 minutes
- 24. • 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 • 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
- 25. CIRCADIAN RYTHM 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)
- 26. 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 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)
- 27. 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.
- 28. BLOCKING BLUEWAVELENGTH • F.lux software• Blue light blocking glasses
- 29. PHILIPS HUE
- 30. 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
- 31. Sleep Enhancing Supplements Sleep Blocking Substances Sleep Inducing Drinks Adequate Hydration Night-time Blood Sugar EmptyYour Mind (Red) light Stimulation Reduce Body Temperature
- 32. HACKING HANGOVER Alcohol metabolism, simplified: Ethanol Acetaldehyde Acetic Acid CO2 & H20 Acetaldehyde = hangover. Neutralize it! Weapon: Alcohol with least toxins (Vodka = Good, Beer & liquors = bad) Before: Eat meat (esp. turkey) & eggs (high in cysteine) or chlorella During: Take 200 mg / NAC & 250 mg / Vitamin C & water with each drink After: Take Vitamin B1 and Alpha Lipoic Acid and/or Liposomal Glutathione Before bed: take Activated Charcoal to bind leftover toxins Glutathione
- 33. 90min20min RECIPE: EFFECTIVE NAPS • Improves memory function • Resets sensory deprivation caused by information overload • 20 or 90 minutes, 6-8 hours from wakeup • Use sleeping mask & noise protection • Reduce number of mistakes performed after wakeup by 34% by taking 200mg of caffeine immediately before napping
- 34. “SAND OF SLEEP” RECIPE • Half of avocado • Handful of soaked & crushed almonds • 1 tbsp of pollen honey • Half of banana • 1 capsule of magnesium • 1 cup of blueberries • Pinch of sea salt • Bonus: Valeriana & passion flower tea Melatonin, magnesiumglycinate, 5-HTP
- 36. Energy foods Medicinal plants
- 42. MCT Spring water Aeropress with 20K gold filter Coffee beans (high altitude, volcanic soil, organic, water washed, medium roasted) Grass-fed butter Butyrate, CLA MCT oil Steady source of fuel HACKING COFFEE Chaga “tea” Adaptogenic. Alkaline to balance acidity of coffee L-theanine extract from green tea Nootropic effects + balances out overstimulating effects of coffee +4h: Dopamine precursor l-tyrosine or levadopa to balance out dopamine depletion
- 46. ACTIVITY
- 52. MIND “Rule your mind or it will rule you.” – Horace
- 53. BIOHACKER’S MEDITATION ROOMSoft lighting Incenses Meditation application Brain nutrition supplement Sound stimulationMeditation cushion Brain waves Spike mat Brain wave reader Mood diary Relaxing music
- 54. BENEFITS OF MEDITATION • Stress reduction • Forgiveness • Reduction of anxiety and depression • Improvement of emotion and attention • Improved memory • Increased empathy • Improved cognitive performance • Reduces likelihood of cognitive decline Ref: Sedlmeier, P. et.al. (2012). The psychological effects of meditation: a meta-analysis. Psychol Bull. 138(6):1139-71.
- 55. PHYSIOLOGICAL EFFECTS • Reduces blood pressure • Improves brain blood circulation • Reduces blood cortisol levels • Reduces sense of (chronic) pain • Improves immunity • Reduces oxidative stress • Increases alpha and theta brain waves • Increases neuroplasticity Ref: Sedlmeier, P. et.al. (2012). The psychological effects of meditation: a meta-analysis. Psychol Bull. 138(6):1139-71.
- 56. BINAURAL BEATS
- 57. RECOMMENDED APPS Headspace Buddhify iBrainWave
- 59. HACKING STRESS & RECOVERY HeartMath Muse (Interaxon) SweetBeatLife
- 60. “MATE MIND MAGIC” RECIPE • 5 dl water • 15 g yearba mate (loose leaf) • 1/2 lemon (juice) • Pinch of cayanne • 1 t MCT oil • 1 tsp herbal extracts* * Brahmi, gotu kola, ashwagandha, rhodiola, eluethero, ginseng, reishi, cordyceps, mucuna Ref: Kennedy, D. O. & Wightman, E. L (2011). Herbal Extracts and Phytochemicals: Plant Secondary Metabolites and the Enhancement of Human Brain Function. Adv Nutr January 2011 Adv Nutr vol. 2: 32-50.
- 61. To transform the world, we must begin with ourselves.” – Jiddu Krishnamurti
- 62. Ref: Wilber, K. (2000). Integral Psychology. Consciousness, Spirit, Psychology, Therapy. Shambhala, Boston. COGITO ERGO SUM
- 63. “Have no limitation as a limitation.” – Bruce Lee
- 64. 23-24th of Sep 2015 – Biohacker Summit ’15, Helsinki, Finland biohackersummit.com – Tickets available at Biohacker stand
- 65. tarina.me teemu@meetin.gs Twitter: @tar1na GO HACKYOURSELF TEEMU ARINA Send love: @tar1na www.swipetomeet.com biohackingbook.com