Teemu Arina - Biohacking: Change Yourself & Change the World

1. TEEMU ARINA
AUTHOR & BIOHACKER
@TAR1NA
BIOHACKING:
CHANGE YOURSELF &
CHANGE THE WORLD

2. TEEMU ARINA
“Humanity in digitization”
Serial Entrepreneur
Leonardo Award Laureate
Speaker of the Year 2017
Biohacker
Author

3. HUMANS & MACHINES
NATURE & TECHNOLOGY

5. of optimizing your body & mind with biological &
technological tools and deep insight into human
physiology and nutrition.
In other words,
better living through science, technology and nature.
BIOHACKING
IS THE ART AND SCIENCE

6. ?

7. YOU ARE WHAT YOU REPEAT

8. CYBERNETIC SYSTEM
FEEDBACK LOOP
INPUT OUTPUTSYSTEM

9. START FROM YOUR
PATTERNS OF BEHAVIOR

10. 1. LOCATION
2. TIME
3. EMOTIONAL STATE
4. OTHER PEOPLE
5. PRECEDING ACTION
CUES TO HACK:

11. www.youjustneedspace.com

13. WAYOFLIFEAPP.COM

14. WWW.HABITIFY.ME

15. HACK YOUR
HABITS

16. WORKING HOURS
24h:
Other
44 %
Mobile
11 %
Computer
20 %
Sleep
25 %
www.rescuetime.com

17. "WILLPOWER DOESN'T WORK.
RITUALS WORK."
– ROBIN SHARMA
HACK YOUR ENVIRONMENT
TO ACHIEVE YOUR GOALS

19. Okada, Kosuke & al. (2016). Thioesterase Superfamily Member 1 Suppresses Cold Thermogenesis by Limiting the
Oxidation of Lipid Droplet-Derived Fatty Acids in Brown Adipose Tissue. Molecular Metabolism. 5.
BENEFITS
OF COLD
SHOWERS

21. HEALTH IS TO BE IN BALANCE
IMBALANCE LEADS TO DISEASE

22. YOUR BIOLOGY RESPONDS TO ITS ENVIRONMENT

23. YOUR PHYSIOLOGY RESPONDS TO ITS ENVIRONMENT
Ref: Teal Burrell (2016)

24. YOU ARE A PRODUCT OF YOUR ENVIRONMENT

25. GENETICS

26. EPIGENETICS

27. BIOMARKERS

29. Credit: WellnessFX

30. Diet
Activity
Biosignals
Biomarkers
Genetics
QUANTIFIED SELF
SELF KNOWLEDGE THROUGH NUMBERS
Sensors & wearables – Lab tests – Measurements
Brain activity
Sleep quality
Mood
Cognition
Productivity

31. BIOSIGNALS

32. HEALTH
SENSORS

33. Use code BLS at www.ouraring.com

35. STRESS MANAGEMENT
IT IS A LEARNABLE SKILL

36. Too little Optimal Too much
STRESS LEVEL
PERFORMANCE
• boredom
• difficulty focusing
• depression/
apathy
Peak performance
Unfocused,
but functional,
laid back
Tense, may
feel mentally
unavailable
• panic/anxiety
• anger/frustration
• burn out
• depression/apathy
Fatigue
BALANCE & THE NERVOUS SYSTEM

37. Sacral
nerves
Cervical
nerves
Thoracic
nerves
Lumbar
nerves
PARASYMPATHETIC NERVES
“Rest and digest”
SYMPATHETIC NERVES
“Fight or flight”
Constrict pupils
Stimulate saliva
Slow heartbeat
Constrict airways
Stimulate activity
of stomach
Inhibit release of
glucose; stimulate
gallbladder
Stimulate activity
of intestines
Cranial nerves
Dilate pupils
Inhibit salivation
Increase heartbeat
Relax airways
Inhibit activity
of stomach
Stimulate release
of glucose; inhibit
gallbladder
Inhibit activity
of intestines
Secrete epinephrine
and norepinephrine
Contract bladder
Promote erection
of genitals
Relax bladder
Promote ejaculation
and vaginal contraction

38. SYMPATHETIC & PARASYMPATETHIC RESPONSES

39. BURNING THE CANDLE AT BOTH ENDS

40. BURNING THE CANDLE FROM BOTH ENDS

41. FOCUS ON RECOVERY

42. "WHAT GETS MEASURED GETS MANAGED."
– PETER DRUCKER

43. BIOINFORMATICS WILL BE FOR HEALTH
WHAT THE
MICROSCOPE WAS FOR BIOLOGY

44. Activity
Sleep
Environment
Exercise
MedicationSupplements
Genetics
Microbiome
Diet
Substance use
Medical history
Biomarkers
Physique
LIFESTYLE

45. THE HUMAN COMPUTER
GENETICS
EPIGENETICS
METABOLIC PATHWAYS
NEUROTRANSMITTERS
BEHAVIOR
Credit: Evans Love (CC-BY-SA 4.0)

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

47. GREEN WALL
INDOOR PLANTS
SADDLE CHAIR
ADJUSTABLE, HUE
CHANGING LIGHTING
ADJUSTABLE
HEIGHT DESK
MONITORS
AT EYE LEVEL
PHONE DOCK
STANDING MAT
VIBRATION PLATE
MASSAGE BALL
WATER
BOTTLE
WRIST SUPPORT
NOISE CANCELLING
HEADPHONES
NATURAL LIGHT
ERGONOMIC
MOUSE
BIOHACKER’S WORK STATION

48. OPTIMAL ERGONOMICS
90°
Head and neck are
balanced, and in-line
with the torso.
1
Elbows are close to the
body and bent between
90 and 120 degrees.
Desktop height should
be adjusted accordingly.
3
Top of the monitor is at
or just below eye level so
the user does not have to
tilt the head up or bend
the neck down.
5Shoulders
are relaxed.
2
Wrists and hands are
straight, in-line, and
roughly parallel to
the floor.
6
Monitor should be around
50–70 cm (20–28 inches)
from the face, and slightly
tilted back.
4

49. 110° 100° 90° 80°
100 % +105 % +115 % +140 % +190 %
Back angle
The effect on four
postures on the
intervertebral disc
pressure as measured
between the 3rd and
4th lumbar vertebrae.
Disc pressure
SITTING WRECKS YOUR LOWER BACK

50. Neutral
4–5 kg
10–12 lbs
15 degrees
12 kg
27 lbs
30 degrees
18 kg
40 lbs
45 degrees
22 kg
49 lbs
60 degrees
27 kg
60 lbs
Position
Force to
cervical spine
MOBILE DEVICE WRECKS YOUR UPPER BACK

51. 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

52. SLEEP IS ESSENTIAL FOR
• Immune system function
• Physical performance
• Cognitive function
• Health & wellbeing

53. LACK OF SLEEP
• Increases inflammation (CRP)
• Impairs immune function (influenza)
• Increases systolic blood pressure (heart disease)
• Increases sugar consumption (diabetes)
• Reduces mental performance (accidents)

54. WHY SLEEP IS IMPORTANT
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
One cycle lasts 90 minutes
The brain has a lymphatic system (so called glymphatic system, mediated by glial cells),
that clears out amyloid beta (toxic metabolic byproducts) during deep sleep.

55. SLEEP &
RECOVERY

56. 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.

57. REDUCING EXPOSURE TO BLUE LIGHT
PROGRAMMABLE
LIGHTS
(PHILIPS HUE)
ADJUSTING
SCREEN SPECTRUM
(F.LUX)
BLUE LIGHT
BLOCKING GLASSES
(SWANWICK)
PHONE NIGHT
MODE
(IPHONE)

58. CIRCADIAN
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)

59. OPTIMAL NUTRITION
FOR KNOWLEDGE WORKERS

60. WHAT WOULD SOMEONE WORKING
ON THE FIELD EAT?

61. WHAT WOULD SOMEONE WORKING
ON THE COMPUTER EAT?

62. “Macronutrients per calorie”
ENERGY-DENSE FOODS
“Micronutrients per calorie”
NUTRIENT-DENSE FOODS

63. YOUR RETINA GRAVES FOR…
BLUEBERRIES
Ref: Kalt, W. & McDonald, J. E. & Fillmore, S. A. E. & Tremblay, F. (2014).
Blueberry Effects on Dark Vision and Recovery after Photobleaching:
Placebo-Controlled Crossover Studies.
Journal of Agricultural and Food Chemistry, 62 (46), 11180-11189.

64. OPT FOR NUTRIENT DENSITY: INTENSE COLOR, BITTER & STRONG TASTE

65. 60 % FAT
DHA (omega-3)
• 15-20 % of cerebral cortex
• 30-60 % of retina

66. MAINTAINING A STEADY BLOOD SUGAR LEVEL
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

67. • Eat Stop Eat: 24 hour fast 1–2 times / week
• The Warrior Diet: 20 hour fast and 4 h feeding window
• The Alternate Day Fast: 36 hour fast and 12 h feeding window
• Leangains: 16 h fast and 8 h feeding window
• Bulletproof Intermittent Fasting: 18 h fast (with coffee) and 6 h feeding window
INTERMITTENT FASTING

68. HACKS FOR BALANCING BLOOD SUGAR LEVELS
• Vinegar (decreased gluconeogenesis)
• Fenugreek (decreased gastric emptying)
• Ginseng (decreased 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)
• Coffee (long-term improvement of glucose metabolism)
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.

69. COFFEE

70. COFFEE & HEALTH
Coffee increases insuling signaling and reduces risk for
type-2 diabetes. Yet, coffee is not for everyone:
Ref: van Dam, R. & Pasman, W. & Verhoef, P. (2004). Effects of coffee consumption on fasting blood glucose and insulin
concentrations: randomized controlled trials in healthy volunteers. Diabetes Care 27 (12): 2990–2992.

71. MCT
Spring water
Aeropress
Freshy prepared beans (single origin, high altitude,
water washed, light to medium roasted)
Medicinal mushrooms –
adds adaptogenic & blood sugar regulating
properties & balances PH
Grass-fed butter
Butyrate, CLA
MCT oil
(Medium Chain Triglycerides)
UPGRADED COFFEE
ON STEROIDS Cinnamon
(balances blood sugar levels)
L-theanine
from Green Tea
(reduces coffee side-effects)

72. L-theanine
PHYSIOLOGICAL EFFECTS:
• ↓anxiety & stress
• ↑NO & blood flow
• ↓heart rate
White, D. et al. (2016). Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised,
Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients 8 (1): 53.
NEUROTRANSMITTERS & BRAIN:
↓Alpha-1 wave production in 30 mins
↑GABA (in rat studies)
↓Corticosterone (in rat studies)
↓Glutamate
OPTIMAL DOSE for regular use: 200 mg x 1–3
OPTIMAL DOSE for max relaxation: 400 mg

73. (Inonotus obliquus
Bai Hua Rong)
CHAGA

74. TURMERIC LATTE MATCHA LATTE
ALTERNATIVES

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

77. www.biohackersummit.com
BETTER LIVING THROUGH SCIENCE, TECHNOLOGY & NATURE
14-15 September
Tallinn, Estonia
14-16 October
Toronto, Canada

78. NOW GO
UPGRADE YOURSELF :)
TEEMU ARINA
@TAR1NA
WWW.BIOHACKINGBOOK.COM