Presented to Seattle Quantified Self Group: my experiences with microbiome-based personalized diet tests from DayTwo and Viome. My sleep improved when I followed the advice.

1. Can a Microbiome-Informed Diet
Help My Sleep?
Richard Sprague
March 2, 2018

2. Quantified Self
• What did you do?
– Tracked sleep and diet before/after changing to a
microbiome-recommended diet
• How did you do it?
– Gut microbiome tests from DayTwo and Viome
• What did you learn?
– I sleep (slightly) better on a low(er) carb, high(er) fat diet.

3. About Me

4. I eat (reasonably) healthily

5. Tracking Regular (daily) microbiome samples

6. Microbiome and Diet

7. Measure Yourself

10. DayTwo Suggestions
• Avoid
– Bananas, Apples
– Oats, Wheat, Corn
– Carbohydrates
• Increase
– Fat
– Nuts, esp. Walnuts
Carbs
59%
Fat
18%
Protein
23%
MY MACRO FOODS
Carbs
25%
Fat
50%
Protein
25%
Goal

11. 6.55
6.77
6.32 6.40 6.37 6.47 6.42
6.71 6.68
6.44 6.37
6.98 6.906.82
0.94
0.70 0.78 0.76 0.89
0.71
1.91
0.67 0.69 0.62 0.56 0.56
0.74 0.80
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC JAN FEB
2017 2018
My Sleep
Average of Z StdDev of Z
DayTwo
Diet
From a nightly average of
6hr 30 min
To
6hr 52 min
That’s an extra
22 Min sleep / day

13. https://medium.com/neodotlife/review-of-viome-f024423a3d3a

14. Next

15. Thank you
@sprague