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TEEMU ARINA
Twitter: tar1na
HANDS-ONWITH
QUANTIFIED SELF & BIOHACKING
TEEMU ARINA
Tech Entrepreneur, Author, Biohacker
www.meetin.gs
I’M HERE TO TEACHYOU JEDI SKILLS
Technology Specialist
TEEMU ARINA
Medical Doctor
OLLI SOVIJÄRVI
Nutrition Specialist
JAAKKO HALMETOJA
BIOHACKER’S HANDBOOK...
BIOHACKING
Optimizing ones life through
systems thinking,
biology and technology.
UPGRADE
YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher
performance
More
productivity
Life
extension
Better
health
Less...
HACKYOURWORKWEEK
Calendar
GoogleCalendar
API
Zapier
API
IFTTT
Notes
Evernote
Email Filter
Gmail
Cycling
Cyclemeter
Files
Dropbox & Box
Weig...
QUANTIFIED
SELF
BIOHACKING
1.
Real-time self-experiments
Personal results
Qualitative
4.
Use the map
to create new self-ex...
LET’S HACK THEWORK DAY
HACKING
SLEEP
“Sleep is half of my training.”
– Thriatlonist Jarrod Shoemaker
WORKING

LONG HOURS
SLEEP IS ESSENTIAL FOR
• Physical performance
• Cognitive function
• Health
LACK OF SLEEP
• Increases inflammation (CRP)
• Impairs immune function
• Increases systolic blood pressure
• Increases sug...
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 ...
• AIRO
• Basis
• Bodymedia
• Empatica E3
• Fitbit Force
• Fitbug Orb
• iHealth Wireless Activity
• Jawbone UP
• Lark Pro &...
Ref: Beddit
Ref: Mellow
HACKING
BREAKFAST
LIQUID FOOD
MCT
Spring water
Aeropress
Coffee beans (high altitude, water washed, medium roasted)
Grass-fed butter
Butyrate, CLA
MCT o...
HACKING
COMMUTING
HACKINGWORK POSTURE
HACKING STRESS
HACKING MEETINGS – www.meetin.gs
mtn.gs/tarina
HACKING CONCENTRATION


TRANS CRANIAL ELECTRO STIMULATION (tDCS)
SNIPER TRAINING
CONSUMER DEVICE FOR

CASUAL FPS GAMERS
HACKING LUNCH
FOOD AS TECHNOLOGY
HACKING
EXERCISE
OPTIMIZING
RECOVERY
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...
L-tryptofaani
5-hydroksi-
tryptofaani
(5-HTP)
Serotoniini
Melatoniini
Niasiini
(B3-vitamiini) Reaktiota tukevat ravinteet:...
BLUE LIGHT BLOCKS MELATONIN

LED-lights block melatonin production
by 5x compared to normal light bulbs
Ref: Falchi, F. & ...
BLOCKING BLUEWAVELENGTH
• F.lux software• Blue light blocking glasses
PHILIPS HUE
Pimennysverho
Muotoiltu tyyny Kännykkä
lentokonetilassa
Suolalamppu
Ilmankostutin/
puhdistin/ionisaattori
Huonekasvit
Magn...
TRANSCENDYOURSELF:


BECOME A MASTER OF
WHAT YOU DO EVERY DAY
"To me, the function and duty of a quality

human being is t...
OBSERVATIONS
WE ARE INFORMATION
“Electric circuitry
is an extension of the
central nervous system.”
!
MARSHALL MCLUHAN
LIFE GAMIFICATION
SUPPLEMENTS
MyFitnessPal
Withings
Pillboxie
iTake
Waterlogged
Caktus
Equanimity
Dagaz, NeuroSky
Headspace
Beddit

Sleep Ti...
WHAT DATA
TELLS US AND DOESN’T
THE MAP IS NOT THE TERRITORY
!
DATA DOESN’T EQUAL KNOWLEDGE
PRODUCT CONSIDERATIONS
ELECTRONICS + SOFTWARE + DESIGN
Ref: Babolat (2013)
1. DOES NOT CHANGE
BEHAVIOR
VS.
2. MOBILE
3. AMBIENT
4. SMART &
REAL-TIME
5. INTEGRATED
6. OPEN DATA
7. SIGNAL > NOISE
8. SOCIAL
9. PURPLE COW
VS.
VS.
The most important technologies are
those that disappear. They weave
themselves into the everyday
fabrick of life until th...
!
!
tarina.me
teemu@meetin.gs
Twitter: @tar1na
www.meetin.gs
THANK YOU!
biohakkerit.fi
www.quantifiedself.fi
2014 Hands on With Quantified Self & Biohacking_Teemu Arina
2014 Hands on With Quantified Self & Biohacking_Teemu Arina
2014 Hands on With Quantified Self & Biohacking_Teemu Arina
2014 Hands on With Quantified Self & Biohacking_Teemu Arina
2014 Hands on With Quantified Self & Biohacking_Teemu Arina
2014 Hands on With Quantified Self & Biohacking_Teemu Arina
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2014 Hands on With Quantified Self & Biohacking_Teemu Arina

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2014 Hands on With Quantified Self & Biohacking_Teemu Arina

  1. 1. TEEMU ARINA Twitter: tar1na HANDS-ONWITH QUANTIFIED SELF & BIOHACKING
  2. 2. TEEMU ARINA Tech Entrepreneur, Author, Biohacker
  3. 3. www.meetin.gs
  4. 4. I’M HERE TO TEACHYOU JEDI SKILLS
  5. 5. Technology Specialist TEEMU ARINA Medical Doctor OLLI SOVIJÄRVI Nutrition Specialist JAAKKO HALMETOJA BIOHACKER’S HANDBOOK www.biohakkerit.fi
  6. 6. BIOHACKING Optimizing ones life through systems thinking, biology and technology.
  7. 7. UPGRADE YOURSELF WORK MIND SLEEP NUTRITION EXERCISE Higher performance More productivity Life extension Better health Less stress
  8. 8. HACKYOURWORKWEEK
  9. 9. 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
  10. 10. 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)
  11. 11. LET’S HACK THEWORK DAY
  12. 12. HACKING SLEEP “Sleep is half of my training.” – Thriatlonist Jarrod Shoemaker
  13. 13. WORKING
 LONG HOURS
  14. 14. SLEEP IS ESSENTIAL FOR • Physical performance • Cognitive function • Health
  15. 15. 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
  16. 16. 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
  17. 17. • 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
  18. 18. Ref: Beddit
  19. 19. Ref: Mellow HACKING BREAKFAST
  20. 20. LIQUID FOOD
  21. 21. 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
  22. 22. HACKING COMMUTING
  23. 23. HACKINGWORK POSTURE
  24. 24. HACKING STRESS
  25. 25. HACKING MEETINGS – www.meetin.gs mtn.gs/tarina
  26. 26. HACKING CONCENTRATION 
 TRANS CRANIAL ELECTRO STIMULATION (tDCS) SNIPER TRAINING CONSUMER DEVICE FOR
 CASUAL FPS GAMERS
  27. 27. HACKING LUNCH
  28. 28. FOOD AS TECHNOLOGY
  29. 29. HACKING EXERCISE
  30. 30. OPTIMIZING RECOVERY
  31. 31. 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)
  32. 32. 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)
  33. 33. 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.
  34. 34. BLOCKING BLUEWAVELENGTH • F.lux software• Blue light blocking glasses
  35. 35. PHILIPS HUE
  36. 36. 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
  37. 37. 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
  38. 38. OBSERVATIONS
  39. 39. WE ARE INFORMATION
  40. 40. “Electric circuitry is an extension of the central nervous system.” ! MARSHALL MCLUHAN
  41. 41. LIFE GAMIFICATION
  42. 42. 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
  43. 43. WHAT DATA TELLS US AND DOESN’T
  44. 44. THE MAP IS NOT THE TERRITORY ! DATA DOESN’T EQUAL KNOWLEDGE
  45. 45. PRODUCT CONSIDERATIONS
  46. 46. ELECTRONICS + SOFTWARE + DESIGN Ref: Babolat (2013)
  47. 47. 1. DOES NOT CHANGE BEHAVIOR
  48. 48. VS.
  49. 49. 2. MOBILE
  50. 50. 3. AMBIENT
  51. 51. 4. SMART & REAL-TIME
  52. 52. 5. INTEGRATED
  53. 53. 6. OPEN DATA
  54. 54. 7. SIGNAL > NOISE
  55. 55. 8. SOCIAL
  56. 56. 9. PURPLE COW VS.
  57. 57. VS.
  58. 58. 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) 
  59. 59. ! ! tarina.me teemu@meetin.gs Twitter: @tar1na www.meetin.gs THANK YOU! biohakkerit.fi www.quantifiedself.fi

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