Quantified Self & Biohacking

1. TEEMU ARINA
AUTHOR & BIOHACKER
HOW TO HACK
EUROPEAN
INNOVATION
ACADEMY
… OR, HOW TO KICK ASS,
PERFORM BETTER AND
SURPASS ALL YOUR LIMITS

2. TEEMU ARINA
“Humanity in digitization”

3. FIND YOUR
BATMAN PROJECT

4. www.biohackingbook.com

5. of optimizing your body, mind, and
performance with systems thinking,
biology and technology.
In other words, better living through science.
BIOHACKING
IS THE ART AND SCIENCE

6. WELLNESS
TECHNOLOGY
HEALTH
JAAKKO HALMETOJA
TEEMU ARINA
OLLI SOVIJÄRVI, MD

7. UPGRADE
YOURSELF
WORK
MIND SLEEP
NUTRITION
EXERCISE
Higher
performance
More
productivity
Life
extension
Better
health
Less stress
www.biohackingbook.com

9. I’M HERE TO TEACH YOU SOME JEDI SKILLS!

10. KNOW YOUR BODY AND MIND

11. 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

12. ACTIVITY
MyFitnessPal
Withings
Argus, Lark
Moves, OMSignal
Waterlogged
Muse
NeuroSky
Headspace
Beddit, Emfit
Sleep Cycle
Heartmath
Sweetbeat
Omegawave
Firstbeat
Runtastic, Strava
Fitocracy, PUSH
Skulpt
SELF-TRACKING
GENETICS
23andme
DNAfit, Promethease
FOOD
SLEEPMEDITATION
HYDRATION
STRESSEXERCISE
POSTURE Lumo Lift

13. WORKING HOURS
24h:
Other
44 %
Mobile
11 %
Computer
20 %
Sleep
25 %

14. CREATIVE ROUTINES

15. WHAT ARE YOUR ROUTINES?

16. TOP
PERFORMANCE
HACKS

17. SLEEP

18. SLEEP IS ESSENTIAL FOR
• Physical performance
• Cognitive function
• Health

19. LACK OF SLEEP
• Increases inflammation (CRP)
• Impairs immune function
• Increases systolic blood pressure
• Increases sugar consumption
• Reduced mental & physical performance
‣ Insulin resistance (diabetes) & heart disease
‣ More prone to influenza
‣ Traffic accidents

20. 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

21. MEASURING SLEEP
SLEEPCYCLE

22. 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 18-23°
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

23. 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)

24. BLUE LIGHT
BLOCKS MELATONIN
LED-lights block melatonin production
by 5x compared to incadescent bulbs.
Ref: (2011) Falchi, F. & Cinzano, P. & Elvidge, C. D. & Keith, D. M. & Haim, A.

25. BLOCKING BLUE WAVELENGTH
• F.lux software• Blue light blocking glasses

26. RECOMMENDATIONS
Maintain circadian rythm
Get morning light
& block evening (blue) light
Reduce body temperature
Take cold shower
& sleep in 18-23°
Empty your mind
write ideas down
& meditate
Avoid alcohol
Limit to 2 drinks
before going to sleep
Avoid stimulants
Limit coffee, tea & chocolate
to 4-6 hours before sleep or
take l-theanine with them
Hydrate & nourish
Leave sugars to the evening
& maintain hydration
& consider magnesium

27. HACK YOUR ALCOHOL (& HANGOVER)
Alcohol metabolism, simplified:
Ethanol Acetaldehyde Acetic Acid CO2 & H20
Acetaldehyde = hangover. Neutralize it!
Weapon: Alcohol with least toxins (Vodka = Good, Beer & liquors = bad)
Suggestion: Tequila Highball (Tequila + club soda + lime)
Before: Eat meat (esp. turkey) & eggs (amino acids), avocado (potassium)
During: Take 200 mg / NAC & 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 (or burnt toast)
Glutathione

28. 90min20min
TAKE NAPS TO IMPROVE MEMORY FUNCTION,
REDUCE SENSORY DEPRIVATION
& INCREASE CONCENTRATION
• 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
• Bonus: binaural beats and/or spike mat

29. 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)

30. WARNING ON MELATONIN SUPPLEMENTATION
• 30 % of the population have a pancreas that's more sensitive
to the insulin-inhibiting effects of melatonin (MTNR1B gene G-allele).
➡ Increased sensitivity to melatonin (65x effect compared to normal population).
Consider 10x smaller dose (e.g. 0.2 mg instead of 2 mg), if any.
➡ Blood sugar may stay elevated: Eat a high fat, low carbohydrate breakfast.
➡ Don’t work night shifts and/or eat at night.
Ref: Tuomi, T. & al. (2016). Increased Melatonin Signaling Is a Risk
Factor for Type 2 Diabetes. Cell Metabolism.

31. MAINTAIN STEADY BLOOD SUGAR LEVELS
120 mg / dl
80 mg / dl
Too many calories
or carbs per meal
Blood sugar
spikes
Body
stores fat
Skip a meal or
restrict calories
Blood sugar
drops
Energy crashes &
cravings increase
Stable blood sugar
Body releases fat,
increases energy
& eliminates cravings

32. Snacks G.I. Starch G.I. Vegetables G.I. Fruits G.I.
Yogurt 14 White Rice 38 Broccoli 10 Blueberries 7
Milk 30 Spaghetti 38 Lettuce 10 Apple 38
Popcorn 55 Sweet Potato 44 Mushrooms 10 Orange 43
Energy Bar 58 Pancakes 67 Onions 10 Banana 56
Soda 72 Wheat Bread 80 Carrots 49 Watermelon 72
Pretzels 83 Baked Potato 85 Beets 64 Dates 100
GLYCEMIC
INDEX
= rate of glycemic response
= 0–100 (pure glucose)

33. HACKS FOR BALANCING YOUR BLOOD SUGAR
• Vinegar (decreased gluconeogenesis)
• Fenugreek (decrease gastric emptying)
• Ginseng (decrease carbohydrate absorption)
• Cinnamon (enhanced insulin signaling)
• Barley & oats instead of wheat (beta-glucans)
• Medicinal mushrooms (beta-glucans)
(reishi, chaga, cordyceps, maitake, shiitake)
• Coconut oil (Medium-chain triglycerides)
Ref: Forouhar, E., & Sack, P. (2012). Non-traditional therapies for diabetes: fact or fiction.
Journal of Community Hospital Internal Medicine Perspectives, 2(2).
Eckel RH, & al. (1992). Dietary substitution of medium-chain triglycerides improves insulin-mediated glucose
metabolism in NIDDM subjects. Diabetes. May; 41(5): 641-7.

34. 20
40
60
80
100
EAT NUTRIENT DENSE FOODS

36. 60 % FAT
DHA (omega-3)
• 15-20 % of cerebral cortex
• 30-60 % of retina

37. BLUEBERRES

38. • Acetyl-L-Carnitine (ALCAR)
• Alpha-GPC
• CDP-Choline (Citicoline)
• phosphatidylserine (PS) - Important ingredient in inter cellular communication. Can slow down
memory decline and improve cognitive function, reduce cortisol prodution and stress.
• Lecithin (phosphatidylcholine. Building block for lipoproteins and cell membranes)
• Bacopa monnieri (Acetylcholinesterase inhibitor, can increase dendrite growth)
• Caffeine (tea, maté, coffee, guarana, cacao, kola nuts)
• Choline (liver and egg yellows)
• Ashwagandha (withania somnifera)
• Nicotine (Increases Long-term Potentiation, LTP)
CHOLINERGICS “Decisiveness and attentiveness”
Acetate Choline
Acetyl-
choline

39. Ref: Obisesan, T. O & Gillum, R. F. & Johnson, S. et al. (2012). Neuroprotection and Neurodegeneration in Alzheimer’s Disease: Role of Cardiovascular Disease Risk Factors,
Implications for Dementia Rates, and Prevention with Aerobic Exercise in African Americans. International Journal of Alzheimer’s Disease, vol. 2012, Article ID 568382.
Exercise:
> Neuroprotective FNDC5/Irisin ↑
> BDNF ↑ (brain-derived neurotrophic factor)
> increases cells in the corpus colossum ↑
> Mood & cognitive functions ↑
(Wrann & al. 2013)
Exercise at least 2 times a week protects from
Alzheimers and dementia.
Tolppanen, A. M. & al. (2015). Leisure-time physical activity from mid-
to late life, body mass index, and risk of dementia. Alzheimer’s &
Dementia. Apr; 11(4): 434–443.
EXERCISE THE MOST PROVEN
WAY TO IMPROVE COGNITION

40. HIGH INTENSITY INTERVAL TRAINING (HIIT)

41. HRV is an indication of your
resilience – the ability of the
nervous system to respond
and recover from physical or
psychological stressors
STRESS & HRV
(Heart Rate Variability)

42. The vagus nerve is a cranial nerve
coming from the brain to the gut
that controls various bodily
functions including heartbeat.
Higher HRV is an indication of an
individuals ability to “put the brakes
on stress” by mediating the
sympathetic control over the
nervous system and heart rate.
VAGUS NERVE & HRV

43. EXAMPLE HRV REPORT OF 24 HOURS

44. RECOVER TO REPLENISH RESOURCES

45. … BECAUSE IF YOU DON’T, YOU ARE SCREWED

46. HACKING STRESS & RECOVERY
HeartMath SweetBeatLifeHeartRate+

47. DEEP BREATHING & MEDITATION
HeadSpacePranayama

48. MUSE – EEG BASED MEDITATION HEADBAND

49. BOX BREATHING

50. BENEFITS OF MEDITATION
• Stress reduction
• 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.

51. PHYSIOLOGICAL EFFECTS OF MEDITATION
• 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.

52. WIM HOF:
THE ICEMAN
Kox, M. & al (2014). Voluntary activation of the sympathetic nervous
system and attenuation of the innate immune response in humans.
Proceedings of the National Academy of Sciences of the United
States of America, 111(20), 7379–7384.

54. ACCESSING
THE FLOW STATE

55. 1. Intense and focused concentration on the present moment
2. Merging of action and awareness
3. A loss of reflective self-consciousness
4. A sense of personal control or agency over the situation or activity
5. A distortion of temporal experience,
6. one's subjective experience of time is altered
7. Experience of the activity as intrinsically rewarding,
8. also referred to as autotelic experience
FLOW (Jeanne Nakamura & Csíkszentmihályi)

56. NEUROANATOMY
OF FLOW
Temporary shutdown
of prefrontal cortex
• Norepinephrine
• Dopamine
• Anandamide
• Serotonin
• Endorphins
Performance enhancing neurochemicals:

57. NEUROCHEMISTRY OF FLOW
Gamma
Heightened perception
Beta
Wakefulness
Alpha
Relaxation, meditation
Theta
Deep meditation, dreaming
Better performance was associated with an increase in upper alpha power (better inhibition of
irrelevant sensory information), along with an increase in theta power (more focused attention)
(Baumeister et al., 2008)

58. BRAINWAVE ENTRAINMENT – BINAURAL BEATS
iBrainWave
Noise cancelling
headphones

59. MCT
Spring water
Aeropress
Freshy prepared beans (single origin, high altitude,
water washed, light to medium roasted)
Medicinal mushrooms & Ginseng –
adds adaptogenic properties & balances PH
Grass-fed butter
Butyrate, CLA
MCT oil
(Medium Chain Triglycerides)
HACKING COFFEE
Cinnamon
(balances blood sugar levels)
Cacao (Chocamine extract)
(theobromine + anandamide + PEA)

60. HACK YOUR
HABITS

61. NOW, GO HACK YOURSELF!
TEEMU ARINA
TEEMU@BIOHACKER.CENTER
TWITTER: TAR1NA
www.biohacker.center
GET THE FREE E-BOOK:
www.biohackingbook.com