UNI SLEEP
Olli Sovijärvi / Teemu Arina / Jaakko Halmetoja
BIOHACK ER’S H A NDBOOK UPGRADE YOURSE LF AND U NLEASH YO UR INNE R P OTEN T I A L
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[email protected] Transaction: 4876
Biohacker's Handbook Upgrade yourself and unleash your inner potential 1st edition Publisher: Biohacker Center, BHC Inc. PO Box 955 FI-00101 Helsinki, Finland www.biohackingbook.com © Olli Sovijärvi, Teemu Arina, Jaakko Halmetoja 2018 Visual design, layout and illustrations: Lotta Viitaniemi Advisor and studio critic: Dr. Sam Inkinen English translation: Otto Lehto (Sleep), Salla Williams (Nutrition, Exercise, Work and Mind) Proofreading: Kandace Hawley ISBN: 978-952-7241-07-3 No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission of the publisher.
This book is based on the personal experiences of its authors, and the advice it contains is based on a combination of experience and scientific research. This book and the viewpoints that it expresses should not be treated as medical advice. Consult with your doctor before using any methods presented in this book or ordering and using any of the herbs or supplements mentioned in this book.
2 Prepared exclusively for
[email protected] Transaction: 4876
Olli Sovijärvi / Teemu Arina / Jaakko Halmetoja
UPGRA D E YOURSELF AND U NLEASH YO UR INNE R P OTEN T I A L
3 Prepared exclusively for
[email protected] Transaction: 4876
TABLE OF CONTENTS
01 SLEEP
02 NUTRITION
6
17
I N T RO DU C T I O N
53
I N T ROD UC T I ON
19
W H Y S L E E P M AT T E RS
55
YO U ARE W HAT YOU E AT
21
S L E E P STAG E S – T H E S E C R E T TO B E T T E R S L E E P
59
ST RUC T URE AN D FUN C T I ON S O F THE D I GE ST I VE SYST E M
27
TO O L S F O R U PG R A DI N G SLEEP
76
M I C ROBI OM E – T HE KE Y TO A H E ALT HY STOM AC H
32
PR E PA R I N G F O R B E T T E R SLEEP
83
H Y PERSE N SI VI T Y AN D TOXI N S
97 39
G O I N G TO B E D
41
WA K E U P N AT U R A L LY
I N T E ST I N AL BAC T E RI AL ST R A I N AN D HOW TO S U PP ORT T HE D I GE ST I VE F U N C T I ON
42
MEASURING AND T R AC K I N G S L E E P
103
FOOD PREPARATION METHODS
115 45
T I PS A N D G U I DE S
M E A SURI N G T HE STAT E OF N U T RI T I ON
122
R E V I E W I N G N UT RI E N TS
11
INTRODUCT I O N: BIOHACK I NG AT THE INTERSECTI O N O F ART AND S CI ENCE AUTHORS
508 CONCLUS I O N 509 SOURCES
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03 EXERCISE
04 WORK
05 MIND
192
INTRODUCT I O N
354
I N T RO DU C T I O N
447
I N T ROD UC T I ON
194
EXERCIS E AND HEALT H
356
M E A N I N G F U L WO R K
457
I T HI N K – T HE RE FORE I AM ?
204
HEART FUNCT I O N
361
REGULATING BLOOD S