Upgrade Your Work Day With Quantified Self & Biohacking
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The document discusses the concepts of quantified self and biohacking, emphasizing the use of technology, data tracking, and self-experimentation to optimize personal health and performance. It includes practical advice on improving sleep, nutrition, exercise, and stress management through various devices and methods. The author, Teemu Arina, promotes a holistic approach to enhancing well-being and productivity, encouraging individuals to take control of their health through self-knowledge and systematic experimentation.
Upgrade Your Work Day With Quantified Self & Biohacking
- 1. UPGRADE YOUR WORK DAY WITH QUANTIFIED SELF AND BIOHACKING TEEMU ARINA TECHNOLOGY ENTREPRENEUR, AUTHOR, BIOHACKER TWITTER: TAR1NA www.biohackingbook.com
- 2. TEEMU ARINA TECH ENTREPRENEUR, AUTHOR, BIOHACKER
- 3. < 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
- 4. I’M HERE TO TEACH YOU JEDI SKILLS!
- 5. WE ARE INFORMATION GENETICS & EPIGENETICS BIOCHEMICAL MESSENGERS & ELECTRICAL ACTIVITY INTERACTIONS & LANGUAGE ACTIVITY & BEHAVIOR
- 6. Electric circuitry is an extension of the central nervous system. MARSHALL MCLUHAN Canadian Media Theorist
- 7. 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
- 8. of optimizing your body, mind, and performance with systems thinking, biology and technology. BIOHACKING IS THE ART AND SCIENCE
- 10. Technology Specialist TEEMU ARINA Medical Doctor OLLI SOVIJÄRVI Nutrition Specialist JAAKKO HALMETOJA BIOHACKER’S HANDBOOK www.biohackingbook.com
- 12. To me, the function and duty of a quality human being is the sincere and honest development of one's potential. BRUCE LEE
- 13. What gets measured, gets managed. PETER DRUCKER American management guru (1909-2005)
- 14. 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
- 15. FEEDBACK LOOPS
- 16. 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
- 21. SLEEP IS ESSENTIAL FOR • Physical performance • Cognitive function • Health
- 22. 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
- 23. 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
- 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 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
- 26. 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
- 28. ENERGY FOODS MEDICINAL FOODS
- 32. YOU ARE WHAT YOU ABSORB
- 36. CASE: LUMO LIFT
- 38. CASE: OMSIGNAL
- 41. HACKING STRESS & RECOVERY HeartMath Muse (Interaxon) SweetBeatLife
- 42. HACK YOUR HABITS
- 43. 23-24th of Sep 2015 – BIOHACKER SUMMIT ’15, Helsinki, Finland biohackersummit.com
- 44. DIGITAL HEALTH QUANTIFIED SELF BIOHACKING LIFEHACKING NUTRITION & FITNESS WEARABLES & IOT biohackersummit.com
- 45. Have no limitation as a limitation. BRUCE LEE
- 46. tarina.me teemu@meetin.gs Twitter: @tar1na GO HACK YOURSELF :) TEEMU ARINA Send love: @TAR1NA teemu@biohacker.center biohackingbook.combiohackersummit.com