Shownotes Transcript
On this episode of Anti-Aging Hacks, I discuss all about self quantification with Bob Troia.
We talk about:
How Bob got into measuring everything about his body that he could?
How can someone dip their toes into measuring their own body?
How to measure your sleep, Vitamin D levels, Blood Glucose, basic Blood Levels, and more...
01:30: What got Bob to start into this journey of self-quantification?
-Dr. Bob was an athlete in high school.
-Learning about yourself was the main motivation for him.
-He didn't go through every statistic.
-The key is to work constantly, and progress will come.
-You can start very simple with some basic tools.
-People's biggest mistake is that they are buying too many devices and tools and they are trying to track every lab testing.
06:17: How does your life change?
-He started to learn what is "under the hood" exploring and combining data with some lab testing.
-You are starting to understand what is going on with your body.
09:19: How much of basic quantification that most people do is automated?
-"It just depends on how extreme you want to go."
-Bob still has 25 years old tracking data notebooks.
-You can start tracking your data with a spreadsheet.
-People are still doing better quantification than any software.
14:01: What is the basic stuff that people can start tracking/measuring/biohacking for a good impact on health?
*Evaluating your sleep (Avoid sleeping devices)
-Go to sleep at the same time every day.
-Measure the time when you go to sleep and when you wake up.
-Start tracking blood sugar.
*Glucose meters ($30)
*Grip strength (Hand dynamometer)
-Measure biological age vs chronological age (Biomarkers testing...)
-You can't have a single chronological age (Your skin chronological age is maybe older than your body chronological age)
*Basic lab testing
22:37: Tips for falling asleep easier?
-We need to optimize our sleeping environment.
*Avoiding blue light
-Bob loves to be in a cold dark environment before falling asleep.
*Cooling down bed in summer months
*Breathing only on nose
-It matters to have a routine before bed.
*Inclined bed therapy
31:35: Have you done OGTT? (Oral Glucose Tolerance Test)
"Yeah, basically, I did it on my own."
*FreeStyle Libre
-It goes in the back of your arm.
-Collects data every 15 minutes for 2 weeks.
-FreeStyle Libre is great because it measures blood sugar levels while you are sleeping.
-Some people have sugar escalations while sleeping.
-Different types of foods and combinations have a different impact on your blood sugar spike.
40:45 What other blood tests do you do on a regular basis?
-Start looking at basic panels.
-Look at your vitamin D levels, Testosterone, and Cholesterol.
"There is a rabbit hole on rabbit holes "
45:21 How Important is vitamin D, and how we can get some more of it?
It is very important.
-Worse COVID patients are having a problem with vitamin D.
-Most people take less vitamin D than the lowest limits.
-The modern lifestyle is guilty of it.
*App "dminder" (Calculates how much vitamin D you are taking on everyday basis)
52:04 What is the balance between overexposing to the sun and perfect exposure to the sun for ideal vitamin D dose?
-A tip is to expose yourself to the sun in the morning and evening.
-Don't go out at noon when the UW index is 11.
*Vitamin C
*PABA Supplement (Has B vitamin)
56:36: Do you do anything for your skin? (Applying creams...)
-Dr. Bob uses coconut oil, vitamin c serum...
-He tries to avoid putting many things on his skin.
-It matters to hydrate your skin
58:56 Do you work with individuals as a consultant?
Dr. Bob is now co-founder of a company "awesome labs".
https://www.quantifiedbob.com/)
Instagram, Twitter, Facebook: @quantifiedbob
LinkedIn: Bob Troia