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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
<
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 stress
www.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
SELF
BIOHACKING
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
ACTIVITY
MyFitnessPal
Withings
Argus, Lark
Moves, OMSignal
Waterlogged
Muse
Dagaz, NeuroSky
Headspace
Beddit, Emfit
Sleep Cycle
Heartmath

Sweetbeat
Omegawave
Runtastic, Strava
Fitocracy, PUSH
Skulpt
SELF-TRACKING
GENETICS
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 stress
www.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 stress
www.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 stress
www.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 stress
www.biohackingbook.com
HACKING STRESS & RECOVERY
HeartMath
Muse (Interaxon)
SweetBeatLife
HACK YOUR HABITS
23-24th of Sep 2015 – BIOHACKER SUMMIT ’15, Helsinki, Finland
biohackersummit.com
DIGITAL

HEALTH
QUANTIFIED

SELF
BIOHACKING LIFEHACKING
NUTRITION

& FITNESS
WEARABLES
& IOT
biohackersummit.com
Have no limitation as a limitation.
BRUCE LEE
tarina.me
teemu@meetin.gs
Twitter: @tar1na
GO HACK YOURSELF :)
TEEMU ARINA
Send love: @TAR1NA
teemu@biohacker.center
biohackingbook.combiohackersummit.com
www.swipetomeet.com
GET SWIPETOMEET

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