My experience with bio-hacking | Martin Kremmer | TEDxCopenhagen

Summary

In this insightful talk, the speaker delves into the realm of biohacking, a journey of self-optimization using data and technology to enhance health and well-being. After experiencing burnout and feeling misunderstood by traditional medicine, the speaker explores the concept of becoming one's own health CEO. They share personal experiences with DNA testing, epigenetics, and the importance of understanding individual biochemistry. The talk encourages embracing a proactive approach to health, using tools like apps for tracking stress and sleep, and challenging the status quo in healthcare.

Takeaways

• 🌿 The concept of biohacking involves using tools and techniques to improve one's body and mind beyond traditional medical advice.
• 📊 Biohacking emphasizes personal responsibility for health by becoming the 'CEO of your own health', using data and technology to optimize well-being.
• 🚀 The speaker's journey into biohacking began after facing burnout and feeling unsatisfied with conventional medical solutions.
• 🧬 DNA testing and understanding epigenetics can provide insights into personal health risks and guide lifestyle changes.
• 🔍 Personalized health approaches are crucial as everyone's biochemistry is unique and one-size-fits-all solutions can be harmful.
• 📉 The speaker discovered specific genetic risks for health issues like early onset Alzheimer's and metabolic problems, highlighting the importance of personalized health data.
• 🛑 Overreliance on quick-fix medications can suppress the body's natural signals and lead to a disconnection from one's own health.
• 📈 The democratization of healthcare services allows for more accessible self-diagnostic tools, empowering individuals to take control of their health.
• 🛑 The speaker experienced a rash that disappeared after adjusting vitamin B12 and folate intake, demonstrating the impact of proactive health management.
• 💤 Sleep quality, stress levels, and nutrition are critical areas for optimization, affecting overall health and energy levels.
• 🔄 Health is a continuous journey, not a destination, requiring constant balance and adjustment to maintain optimal well-being.

Q & A

What is heart rate coherence and how does it relate to stress levels?

Heart rate coherence is a measure of the variability in heart rate that originated from NASA's research in the 1970s. It indicates stress levels with green being good, blue being okay, and red signaling that the body is in a state of high stress, akin to being ready to run away from a tiger.

What is biohacking and how does it differ from conventional healthcare advice?

Biohacking is the practice of self-optimization and self-experimentation to improve one's body and mind. It differs from conventional healthcare advice by focusing on individual data and techniques that are more sustainable, rather than the average advice given by doctors which may not cater to an individual's unique needs.

What was the speaker's personal experience with burnout and how did it lead to biohacking?

The speaker experienced burnout in 2011 and 2012, characterized by symptoms like a red face and a dry, itchy scalp. After several visits to the doctor and unsatisfactory advice, the speaker was introduced to the term 'biohacking' during a radio interview in 2012, which sparked a deep interest and led to thousands of hours of research into the human body.

Why does the speaker believe that outsourcing our health to the public healthcare system is not ideal?

The speaker believes that outsourcing health to the public healthcare system is not ideal because doctors often have limited time to spend with each patient and may rely on quick fixes or prescribing medications, rather than addressing the root causes of health issues. This can lead to a lack of personal connection with one's body and an overreliance on medication.

What is the significance of the 'mother effing gene' mentioned in the script and how does it affect the speaker?

The 'mother effing gene' is a gene that the speaker has a defect in, which downregulates one of the body's vital metabolic processes by 75%. This defect can potentially lead to issues like early onset Alzheimer's and difficulty in breaking down fats, emphasizing the importance of understanding one's genetic makeup for personalized health management.

How did the speaker's DNA testing results influence their dietary choices?

The speaker discovered through DNA testing that they had a higher risk of developing early onset Alzheimer's and a defect in breaking down fats. This led them to reconsider their high-fat diet, which they had been following without knowledge of their genetic predisposition, and to make more informed dietary choices.

What is the role of epigenetics in the context of the speaker's health journey?

Epigenetics refers to the study of changes in gene expression that do not involve alterations to the underlying DNA sequence. The speaker mentions that lifestyle choices and the environment can determine the expression of genes, meaning that even if one has genes that predispose them to certain conditions, they are not doomed and can influence their health outcomes.

Why is it important to question health trends and advice, according to the speaker?

The speaker emphasizes the importance of questioning health trends and advice because everyone is unique, and what works for one person may not work for another. Following trends blindly can cause harm to one's biochemistry, as the speaker experienced with their high-fat diet.

What is the speaker's view on the democratization of healthcare services and its potential impact?

The speaker views the democratization of healthcare services as a positive development that will make health information and tests more accessible and affordable. This empowers individuals to take control of their health and make more informed decisions based on their unique needs.

How does the speaker define optimal health and what are the key areas they focus on for self-optimization?

The speaker defines optimal health as a journey, not a destination, and emphasizes the importance of balance between what drives and drains us. They focus on key areas such as nutrition, stress management, and sleep quality, which they believe are the most impactful areas for self-optimization.

What is the speaker's advice for those interested in biohacking and taking control of their health?

The speaker advises individuals to start by understanding their unique genetic makeup through DNA testing, to question conventional health advice and trends, and to use the tools and services available for self-optimization. They also encourage challenging doctors to be better investigators and not just treat symptoms.

Outlines

00:00

🚀 Introduction to Biohacking and Personal Health Journey

The speaker introduces the concept of biohacking, which involves using tools and techniques to improve one's body and mind beyond conventional medical advice. They share their personal experience with burnout and how they discovered biohacking through a radio interview in 2012. The speaker emphasizes the importance of taking control of one's health rather than relying solely on the healthcare system, which often focuses on treating symptoms rather than addressing the root causes of health issues.

05:01

🧬 Understanding DNA and the Role of Epigenetics

This paragraph delves into the importance of DNA testing and how it can provide insights into one's health risks and tendencies. The speaker discusses epigenetics, the study of how lifestyle and environmental factors influence gene expression. They share personal findings from their DNA test, including a higher risk of early-onset Alzheimer's and a metabolic defect that affects fat breakdown. The speaker highlights the dangers of blindly following health trends without considering individual genetic predispositions.

10:05

📈 The Democratization of Health Care Services

The speaker discusses the changing landscape of health care, where online diagnostic services are becoming more accessible and affordable. They share their experience with an online doctor who helped them address a health issue by identifying and adjusting their vitamin B12 and folate intake. The paragraph emphasizes the importance of being proactive about one's health and using the available tools and knowledge to make informed decisions.

15:08

🛠️ Optimizing Health Through Nutrition, Stress Management, and Sleep

The final paragraph focuses on the importance of optimizing nutrition, managing stress, and ensuring quality sleep as key areas for improving health and well-being. The speaker shares personal strategies for reducing stress, such as changing breathing patterns and being mindful of daily habits that affect sleep quality. They encourage the audience to take a biohacking approach to self-optimization, to challenge conventional medical advice, and to define their own path to optimal health.

Keywords

💡Biohacking

Biohacking refers to the self-experimentation of lifestyle, nutrition, and various interventions to optimize well-being and performance. In the video, it is the central theme where the speaker discusses how one can improve their body and mind by challenging their mindset and using sustainable tools and techniques beyond conventional medical advice.

💡Heart Rate Coherence

Heart Rate Coherence is a measure of the variation in time between heartbeats, which can indicate the body's stress levels. The speaker uses an app to monitor this in real-time, with green indicating a relaxed state and red signaling a 'fight or flight' response, illustrating the physiological effects of stress.

💡Burnout

Burnout is a state of chronic physical and emotional exhaustion often caused by excessive and prolonged stress. The speaker mentions experiencing burnout, characterized by symptoms like a persistently red face and dry, itchy scalp, which led to their exploration of biohacking as a means to regain energy and health.

💡Epigenetics

Epigenetics is the study of changes in gene expression that do not involve alterations to the genetic code but can still be inherited, influenced by environmental factors and lifestyle choices. The speaker discusses how understanding epigenetics can empower individuals to take control of their health destiny, despite their genetic predispositions.

💡DNA Testing

DNA Testing is a process that involves analyzing DNA to identify variations associated with traits, conditions, or ancestry. The video mentions the use of DNA testing to gain insights into personal genetic predispositions, such as the speaker's increased risk of early-onset Alzheimer's and a metabolic defect, guiding personalized health interventions.

💡Homocysteine

Homocysteine is an amino acid in the body that, when present at high levels, can be a marker for inflammation and cardiovascular disease risk. The speaker tracks their homocysteine levels over time, using this biomarker to monitor the effectiveness of their health optimization strategies.

💡Vitamin B12

Vitamin B12 is an essential nutrient that plays a critical role in red blood cell formation, energy production, and neurological function. The script describes how a deficiency in vitamin B12, identified through self-diagnostic services, was linked to the speaker's skin rash, which resolved upon supplementation.

💡Stress Management

Stress Management involves the identification and implementation of strategies to cope with stressors and maintain well-being. The speaker uses an app to track their stress levels and discusses the impact of daily stressors like traffic and the importance of learning to manage these through techniques like mindful breathing.

💡Sleep Quality

Sleep Quality refers to how well--rested and rejuvenated an individual feels after sleep, influenced by factors such as duration, depth, and consistency. The speaker emphasizes the importance of good sleep for health and shares personal strategies for improving sleep, like having an early dinner and using earplugs in a cold, dark room.

💡Optimal Health

Optimal Health is a state of well-being beyond the absence of disease, characterized by peak physical, mental, and emotional functioning. The video's narrative highlights the journey towards optimal health as an ongoing process of balance and self-optimization, rather than a static destination.

💡Personalized Medicine

Personalized Medicine is an approach to healthcare that tailors medical treatments and interventions to an individual's unique genetic makeup and health profile. The speaker's journey in biohacking exemplifies the move towards personalized medicine, where self-knowledge and proactive health management are emphasized over one-size-fits-all solutions.

Highlights

Introduction to biohacking and its potential to improve body and mind through mindset challenges and sustainable techniques.

Real-time stress levels measurement using heart rate coherence, a technique derived from NASA's heart rate variability research.

The speaker's personal experience with burnout and the inadequacy of traditional medical advice for energy issues.

The concept of becoming the CEO of your own health, using data and technology to optimize personal well-being.

The importance of understanding epigenetics and how lifestyle choices and environment influence gene expression.

Personal DNA insights revealing potential health risks and the impact of following a high-fat diet without considering genetic predispositions.

The danger of following health trends without considering individual biochemistry and the potential for harm.

The gap between scientific research and medical advice, with doctors often relying on outdated information.

The rise of self-diagnostic services and their role in empowering individuals to take control of their health.

The significance of tracking homocysteine levels as a marker for silent inflammation and its connection to metabolic processes.

The challenge of interpreting medical advice and the need for individuals to be proactive in their health management.

The democratization of healthcare services and the potential for affordable, accessible self-health monitoring.

The journey towards optimal health as a continuous process of balance and self-awareness.

The impact of stress on health and the benefits of tracking and managing stress levels.

The role of sleep quality in overall health and the importance of understanding and optimizing sleep habits.

The significance of optimal nutrition, stress management, and sleep as foundational areas for health optimization.

A call to action for individuals to embrace biohacking, challenge medical norms, and define their own health standards.

Transcripts

[Applause]

[Music]

have you ever visited your doctor and

felt like he or she didn't take your

concerns seriously or have you ever felt

worn out for more than just a few days

well I have and right now you're

probably wondering what's that thing on

this year what you see in the screen up

there is my real-time stress levels the

app is measuring my heart rate coherence

it's a technique that originated from

NASA's discovery of heart rate

variability back in the 70s

Green is good blues okay red means my

body is ready to run away from a tiger

and guess what when your body is ready

to run away from a tiger all the time

you burn up so join the next couple of

minutes while I continue my talk and

we're gonna try to lower my

physiological stress levels simply by

changing my breathing what you see on

the screen up there is one of the

reasons that I'm here today I'm here to

tell you about the world of biohacking

I'll scratch the surface on how much you

can actually improve your body and mind

by challenging your own mindset and use

tools and techniques that are far more

sustainable than the advice you'll get

from your average doctor during the day

and sometimes at night I'm a digital

architect who's made a career out of

reducing friction in business processes

that might be a bit geeky but I have an

awesome job however it belongs to my

story that I faced a burnout back in

2011 and 12 now I didn't talk a lot

about it at the time but since my face

was often red like a tomato and my scalp

this dry and itchy it was kind of

obvious that there was something not

right

so I went to see my doctor several times

and he kept renewing my prescription for

also medication and when my energy

was reached a critical low point he

suggested I should try antidepressants

despite the fact that I was not at all

depressed I had a thriving life a career

I was traveling the globe I just lacked

energy so the one day in 2012 I was

somewhere over the Atlantic and my life

changed completely in a five-minute

radio interview

I heard the term biohacking for the

first time fueled by this deep

scientific curiosity

I've since spend thousands of hours

submerged in this fascinating world

called the human body speaking of my

body not too bad

what I've realized is that we've been

programmed to think it is the norm to

outsource our health to the public sick

care system no offense to the many great

people that work in the system it's not

their fault in fact many of them are

victims of the system that they

represent the average doctor is handling

52 patients per day some as many as 80

and the combination of a doctor with

five to 10 minutes to take care of us

and our own desire to get a quick fix to

our problems explains why we for

instance prescribe addictive sleep

medication instead of looking at the

obvious sleep disturbing factors in the

environment around us Sartre says too

much blue light at night suppressing the

sleep hormone melatonin or when we get a

stomach acid reflux heartburn we shut

down the fire by killing the acid

production with medication well guess

what that reflux was your body trying to

tell you to slow down and change your

diet

many people have simply lost the

connection with their bodies and they're

just cruising around on this

pill-popping autopilot without worrying

about the warning lamps that are

screaming right at them we

systematically kill off all the signals

they're usually early in the

Gators of unhealthy imbalances in our

bodies and I believe this is part of the

reason why we continue to see a rise in

stress and the many dreaded lifestyle

diseases that we fear later in life so

let's instead into the world of

biohacking the art and science of living

an optimal life with optimal health now

you may think that I probably got some

bizarre implants somewhere under my skin

telling me when to sleep and when to eat

and when to take a dump but I'm sorry

I'm gonna have to disappoint you but I

do have a cool app for that last part

though you see contrary to the image

often portrayed by the media the vast

majority of the biohacking movement

today it's deeply rooted in what is

natural to the human body we seek to use

data and technology to calibrate our

bodies to a more natural and resilient

state so how does this work well I like

to call it that you are becoming the CEO

of your own health CEOs are accountable

to their course they have systems set up

around them they use data-driven

dashboards and benchmarking to optimize

the business outcome biohackers are no

different we're using data to understand

the complex body that we have the

systems we run tests to check and see

what we set out to correct is heading in

the right direction you see once we

begin to grasp that our health is not a

black box but a collection of processes

then we can begin to understand and

optimize or as we say hack these and

when this is done consistently over a

period of time you will slowly become

the best possible version of yourself

so how do you become the CEO of your own

health well let's start by looking at

the human blueprint our DNA

today more than 20 million people have

used DNA testing services and let me

tell you we are well beyond the fun

facts

like does my pee smell when I eat

asparagus we now know that our lifestyle

choices and the environment that we live

in determines the expression of our

genes we call this epigenetics and it

means that even though your parents

didn't give you the best genes you're

not doomed so let's take a look at two

of the more interesting findings that I

came across when looking at my own DNA

after I was done being surprised that I

was seven times more likely to become

bald than the average person I moved on

to the more nasty stuff firstly I

realized that I have a defect in what is

known as the mother effing gene in short

this means that one of my body's most

vital metabolic processes is down

regulated with 75% next I discovered

that I have a higher risk of developing

early onset Alzheimer's

than most of you great the gene

responsible for this it's also true for

my body's ability to properly break down

fats so now what if left unchecked this

could potentially lead to catastrophic

outcome in the long run and to make

matters worse at the time I discovered

this I've been following a high-fat diet

for three years now I did so because I

was inspired by this social media health

guru and I did so without knowing about

my problem of breaking down the types of

fat that I was eating so I'm curious how

many of you have tried to follow one of

the latest health trends on social media

you see a show of hands yeah quite a few

I figured it's tempting right the point

is we are all unique and there's no

one-size-fits-all so when we exposed to

any of the health trends out there we

need to ask ourselves is this relevant

for me

you can do serious harm to your

biochemistry if you don't pay attention

just like I did you see there is a

downside to this promise of optimization

that we come across our social media

because our brains are born lazy we have

a cognitive bias towards recognizing

patterns that are memorable and easy to

adopt and marketeers know this so how do

we navigate in this world of exploding

amounts of information and promises

where on the one side you have doctors

who claim there's not enough evidence

for them to take the risk to give you

advice which may have adverse effects

and on the other side you have Tracy

biohackers who armed with their genetic

blueprinted biomarkers claim to have

found what is autumn all for them but

who's right the pioneer who seeking to

understand and optimize the root course

or the doctor who's trained to spot and

treat symptoms that's the first line of

defense we are living in a world where

our doctors give advice based on

scientific averages often established

seven to ten years ago if I ask the

typical scientists to research what are

the optimal levels of vitamin b12 for an

adult well scientists will change that

question to how much vitamin b12 should

the average adult take and if you fall

outside that average well then parts of

the pharma industry get thrilled because

that means you're either depressed

suffer from via naval fatigue or

hopefully both obviously I'm joking on

that last point where am i I hope you

get the picture that one our doctors

define as normal it's in most cases

merely average and if we decide to live

in this comfortable vacuum and fear

knowledge and allow decisions to be made

for us we miss out on a lot so in my

case knowing my DNA made it clear to me

I needed to act on the potential defects

in my genes

why because according to emerging

research the combination of the two

genes have just mentioned makes an

excellent cocktail for cardiovascular

disease cardiovascular disease it's even

called

overtime so how did I know what to do

next well luckily my friends the future

of self diagnostic services online is

blooming in the wake of the many bio

hackers that demanded this type of

service so just like going online and

ordering a new shirt I can go online and

order any test that I like what you see

on the screen there is my homocysteine

level over time homocysteine is a

so-called

silent inflammation marker closely tied

to this mother-effing gene I talked

about and when my new online doctor

friend saw the spike in the chart up

there he said you need to call me now

when I showed this to my Danish doctor

she said I've never heard that before

I don't even think we can test for that

but don't worry you look young and

healthy and I go yeah but what about

that rash that I recently got here on my

chest where did that come from I said I

don't know but I have a dream that can

treat that it turned out all I needed to

do was to reintroduce more vitamin b12

and folate in my daily stack of

supplements Iguala my levels came down

and my rash went away this was just one

example of many insights that I gained

when proactively looking at my health

status the point is the democratization

of health care services is coming fast

it's going to be relatively cheap and in

my view we should use the knowledge we

can get already now because the lack of

knowledge is a lack of power so let's

reflect for a second a CEOs of our own

health we now know that there are tools

we can use to ensure the operations is

running smoothly but how do we make sure

that we are building life lasting

happens when I first started changing my

diet I quickly got my energy back there

my also went away

ironically I had so much energy at the

end of the day I started working longer

hours and I felt I could do with less

sleep great I did awesome for some time

but after a while my newfound energy

levels were replaced with periods of

moodiness and fatigue so I went from an

unhealthy life would stress to a healthy

life with stress brilliant the absence

of disease and symptoms is not health

optimal health is a journey not a

destination it's a constant balance

between what is driving us and what is

draining us at all levels in our bodies

so I started tracking my stress to

figuring out what might be draining me

and using the app I showed in the

beginning for instance I quickly

realized how much stress it generates in

us when we get fired up in traffic and

we start yelling at the person right in

front of us that's breaking yes I'm

guilty of that that's a form of stress

even though we know they can't hear us

instead I learned how to put a smile on

my face and breathe properly while

standing in line collecting new energy

instead of expending it rushing through

security same deal though when listening

to a long TED talk similarly I started

delving into the science of sleep and I

understood that there's a lot of factors

that influence whether or not we have a

good night's sleep so I started tracking

my sleep quality and I took note of my

daily habits good and bad still some bad

left yes and it quickly turned out that

I was sleeping much better if I had an

early dinner then I slept with earplugs

in a cold and pitch-black room crucial

yet simple hacks when you're living a

busy life like you all do so why did I

decide to talk about optimal nutrition

stress and sleep today well these are

the most impactful areas that you can

begin to optimize now and doing so will

give you the energy in life to do more

on equally important aspects such as

social activities love and fitness

now I have shared my story and my

journey will continue but there are lots

of other health and lifestyle challenges

out there that you can begin to overcome

with the biohackers mindset so it is my

hope that you will all start to dip your

toes like CEOs in this world of targeted

and quantifiable self optimization or

biohacking as we call it it is my hope

that you will all start to challenge

your doctors to be better investigators

and not just treat your symptoms

don't be a slave of these eerie shared

averages and don't listen blindly to

advice on social media honor your unique

self and use the tools and services that

are already out there take a step into

the future and start to define your own

new norm thank you for listening

you

[Music]