Transmutable Explorations

Category: Bio-hacking

  • Importance of Circadian Rhythm for Optimal Health

    Importance of Circadian Rhythm for Optimal Health

    In my quest to become a healthier person, I quickly discovered that honoring our natural circadian rhythm is one of the most beneficial things that you can do. The complex and fascinating internal processes that keep our bodies ticking like well-oiled machines govern much more than just our sleep-wake cycles; they influence our energy levels, hormone release, body temperature, and even our metabolism. Understanding and aligning with our circadian rhythm can lead to improved sleep, enhanced energy, and overall better health.

    What is the Circadian Rhythm?

    Circadian rhythm is a general term for the physical, mental, and behavioral changes that follow a roughly 24-hour cycle. Most living things exhibit a circadian rhythm. Our bodies have evolved to sync with the natural day-night cycle. Nearly every organ has its own circadian rhythm that is controlled by a complex biological clock.

    The Biological Basis of Circadian Rhythm

    At the heart of our circadian system is the suprachiasmatic nucleus (SCN), a group of neurons located in the hypothalamus of the brain. Often referred to as the “master clock,” the SCN receives direct input from the eyes, allowing it to synchronize with the external light-dark cycle. This synchronization is achieved through a complex interplay of genes and proteins that create a feedback loop, oscillating in an approximately 24-hour cycle.

    Key Components of the Circadian System

    1. Genes and Proteins: Several core clock genes, such as CLOCK, BMAL1, PER, and CRY (You can see how all of these impact your specific Circadian Rhythm by using SelfDecode), work together to create the circadian oscillation. These genes are expressed and then repressed in a cyclic manner, driving the rhythmic activity of the SCN and, ultimately, the entire body.
    2. Neural and Hormonal Signals: The SCN communicates with the rest of the body through neural and hormonal signals. It connects to various brain regions, including the pineal gland, which secretes the hormone melatonin in response to darkness. Melatonin helps regulate sleep-wake cycles and has powerful antioxidant and anti-inflammatory properties.
    3. Peripheral Clocks: Almost every cell in the body contains peripheral clocks, which are synchronized by the SCN but can also be influenced by local cues, such as feeding times or physical activity. These peripheral clocks regulate a wide range of physiological processes, including metabolism, immune function, and cell repair.

    Types of “Clocks”

    Circadian rhythm can be categorized into several types of “clocks”, each governing different aspects of our physiology and behavior:

    1. Sleep-Wake Cycle: Perhaps the most well-known component of circadian rhythm, this cycle regulates our sleep patterns, with most people experiencing a period of sleepiness at night and alertness during the day.
    2. Body Temperature: Our core body temperature follows a circadian pattern, typically peaking in the late afternoon and reaching its lowest point a few hours before wake time.
    3. Hormone Release: Many hormones, including melatonin, cortisol, insulin and growth hormone, are secreted in a circadian manner.
    4. Metabolic Processes: Our metabolism, including glucose and lipid metabolism, is regulated by circadian rhythm as well as appetite and energy expenditure.
    5. Organ Function: Various organs, including the liver, heart, and lungs, exhibit circadian variations in function. For example, heart rate and blood pressure follow daily patterns.

    Factors Affecting Circadian Rhythm

    Several internal and external factors can influence our circadian rhythm, including:

    1. Light: The primary driver for our circadian system, light helps synchronize our internal clock with the external environment. Both natural and artificial light sources can impact our circadian rhythm, with blue light having the strongest effect.
    2. Melatonin: often referred to as the “hormone of darkness,” melatonin is secreted by the pineal gland in response to darkness and helps promote sleep onset. Exogenous melatonin supplements can also influence circadian rhythm, often used to treat jet lag or shift work disorder.
    3. Feeding Times: Food intake can act as a modulator for peripheral clocks, particularly in the liver and pancreas. Consistent meal times can help reinforce circadian rhythm, while irregular eating patterns may disrupt them.
    4. Physical Activity: Exercise can influence circadian rhythm, with regular physical activity helping to synchronize peripheral clocks and promote better sleep.
    5. Aging and Health Status: Circadian rhythm can change with age and may be disrupted in various health conditions, such as obesity, diabetes, and neurodegenerative diseases.

    By understanding the complex workings of our circadian system, we can better appreciate the importance of maintaining synchronization with our internal clocks.

    Why Adhering to Circadian Rhythm is Important

    1. Sleep Quality: Aligning with your circadian rhythm promotes better sleep quality, helping you fall asleep faster, deepen your sleep, and wake up feeling refreshed.
    2. Energy Levels: When your body is in sync with its natural rhythm, you’ll experience more stable energy levels throughout the day, reducing fatigue and increasing productivity.
    3. Hormone Regulation: Circadian rhythm influences the release of hormones that are responsible for sleep, stress, and blood sugar regulation. Disrupting these rhythms can lead to imbalances, contributing to various health issues.
    4. Metabolism and Weight Management: Your body’s internal clock regulates metabolism and appetite. Misalignment can lead to weight gain, obesity, and metabolic disorders.
    5. Mental Health: Circadian disruptions have been linked to mood disorders, depression, and anxiety. Maintaining a healthy rhythm can support better mental health.

    How to Align Lifestyle Habits with Circadian Rhythm

    Now that we have a solid understanding of what circadian rhythm are and why they matter, let’s explore how to align our lives with these natural cycles to optimize our health, energy, and overall well-being. Here are some practical tips to help you live in harmony with your body’s internal clock.

    Establish a Consistent Sleep Schedule

    Maintaining a regular sleep-wake cycle is crucial for reinforcing your circadian rhythm. Aim to:

    • Go to bed and wake up at the same time every day, even on weekends. This helps train your body to expect sleep at a specific time.
    • Prioritize getting enough sleep. Most adults need 7-9 hours of sleep per night for optimal health and functioning.
    • Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation exercises. Avoid stimulating activities and screens.

    Maximize Light Exposure

    Light is the primary cue for your circadian system, so make the most of it:

    • Spend time outdoors daily, especially in the morning. Natural light helps synchronize your internal clock and promotes alertness.
    • Let natural light into your workspace or home during the day. If you’re unable to get outside, sitting by a window can also be beneficial.
    • In the evening, minimize exposure to artificial light, particularly blue light emitted by electronics. Consider using blue light-blocking glasses or installing apps that reduce blue light emission.

    Time Your Meals

    Consistent meal times can help reinforce your circadian rhythm and support better metabolism:

    • Eat breakfast about 90 minutes after waking up to kickstart your metabolism and provide your body with the energy it needs to start the day.
    • Try to eat meals at the same time each day. Focus on nutrient-dense foods that support overall health.
    • Try to finish eating 2-3 hours before bedtime to allow your body to digest food and transition into a state of rest.

    Exercise Regularly

    Physical activity can help synchronize your peripheral clocks and promote better sleep:

    • Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Focus on activities you enjoy doing.
    • Time your workouts strategically: exercising in the morning or early afternoon can help reinforce your circadian rhythm, while evening workouts may interfere with sleep for some people.
    • Listen to your body and adjust the intensity and timing of your workouts as needed, especially if you’re feeling fatigued or unwell.

    Practice Stress Management

    Chronic stress can disrupt your circadian rhythm, so make stress reduction a priority:

    • Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, or progressive muscle relaxation.
    • Engage in hobbies and activities that bring you joy and help you unwind, such as reading, painting, or spending time in nature.
    • Maintain strong social connections, as social support can buffer the effects of stress on your body and mind.

    Limit Caffeine and Alcohol

    Both substances (especially late in the day) can interfere with sleep quality and disrupt your internal clock:

    • Limit caffeine consumption, especially in the late afternoon and evening. Remember that caffeine can stay in your system for up to 8 hours.
    • Be mindful of alcohol consumption, as it can fragment sleep and lead to poorer sleep quality. If you choose to drink alcohol, do so in moderation and avoid drinking close to bedtime.

    Create a Sleep-Conducive Environment

    Your sleep environment plays a significant role in the quality of your rest:

    • Keep your bedroom cool, dark, and quiet. The ideal sleep temperature is typically between 60-67°F (15-19°C).
    • Invest in a comfortable mattress and pillows that support your preferred sleep position.
    • Use earplugs, an eye mask, or a white noise machine if needed to block out disturbances and create a more peaceful sleep environment.

    Be Mindful of Jet Lag and Shift Work

    Traveling across time zones or working irregular hours can disrupt your circadian rhythm:

    • If you’re a frequent traveler, try to adjust your sleep schedule gradually before your trip, and use light exposure and melatonin supplements strategically to help your body adapt to the new time zone.
    • For shift workers, prioritize consistent sleep schedules, create a dark, quiet sleep environment, and consider using melatonin or caffeine strategically to promote alertness and sleep.

    Listen to Your Body

    Pay attention to your body’s natural cues and rhythms:

    • Some people may feel more alert and productive in the morning, while others peak in the evening. Embrace your sleep chronotype and structure your schedule accordingly, when possible.
    • If you feel tired, rest. Pushing through fatigue can lead to further disruption of your circadian rhythm and negatively impact your health.

    By aligning your lifestyle habits with your circadian rhythm, you’ll likely experience improved sleep, sustained energy, and enhanced overall health. Embrace the natural ebb and flow of your body’s internal clock, and let it guide you to a more balanced, harmonious life.

  • Postbiotic Metabolites

    Postbiotic Metabolites

    The human gut microbiome is a bustling ecosystem of trillions of microorganisms. It has become a focal point in modern health science. You likely have heard discussion of probiotics and maybe even prebiotics, but have you heard about postbiotic metabolites? They are the latest and maybe most intriguing components of the gut microbiome currently being discussed. These are not just byproducts of the interaction of probiotics; they are powerful mediators of health, influencing everything from immune function to mental well-being.

    What Are Postbiotic Metabolites?

    Postbiotics are the metabolic end products of probiotic bacteria and other beneficial microbes. Unlike probiotics, which are live organisms, postbiotics are non-living, bioactive compounds. Beneficial bacteria produce postbiotic metabolites as they interact with our digestive system. Postbiotic metabolites act as the microbiome’s “messengers,” communicating with our cells to regulate digestion, immunity, and even brain function.

    There are various mechanisms that result in the production of postbiotic metabolites. The most common ways, include fermentation, degradation of complex molecules, or the synthesis of new compounds. Think of them as the far from useless “waste products” of microbial activity.

    Why Postbiotics Matter

    Postbiotic metabolites bridge the gap between diet, microbiome, and human physiology. Unlike probiotics, they bypass challenges like bacterial survival in the gut, making them a promising tool for targeted therapies. Their benefits extend beyond digestion:

    • Strengthen Gut Barrier Integrity: Aid in preventing “leaky gut” and systemic inflammation.
    • Mental Health: Some gut-derived metabolites are neurotransmitters that highlight the microbiome’s role in mood disorders. The understanding of postbiotic metabolites have given rise to the term: the gut-brain axis.
    • Modulate Immunity: Help in balancing immune responses to avoid overreactions (allergies) or underreactions (infections).
    • Combat Pathogens: Creating an inhospitable environment for harmful microbes.
    • Personalized Medicine: Tailored postbiotic supplements could address individual gut imbalances that assist in targeting specific health issues.

    Key Postbiotic Metabolites and Their Benefits

    Postbiotic metabolites come in several forms. They can be enzymes, organic acids, peptides, and other signaling molecules. Some common classes of postbiotics include:

    Short-Chain Fatty Acids (SCFAs)

    SCFAs include butyrate, propionate, and acetate. They are produced by the fermentation of dietary fibers by beneficial microorganisms. Some benefits of SCFAs include:

    • Energy Source: SCFAs fuel colon cells, maintaining gut barrier integrity.
    • Anti-Inflammatory: Butyrate suppresses inflammation, reducing risks of conditions like Crohn’s disease.
    • Immune Modulation: Propionate supports immune cells and regulates metabolism.
    • Mental Health: Linked to reduced anxiety and depression via gut-brain axis signaling.

    Bacteriocins

    Bacteriocins are bioactive peptides typically synthesized by lactic acid bacteria. They are made when proteins are broken down by bacterial enzymes. The main benefit of bacteriocins is that they inhibit the growth of harmful microbes and play a key role in maintaining gut balance. Another byproduct of bacteriocins is Beta-Glucuronidase. This compound helps recycle hormones and support liver detox pathways by breaking glucuronic acid bonds making them water soluble and easier to excrete.

    Exopolysaccharides (EPS)

    Exopolysaccharides are complex carbohydrates (sugars) secreted by bacteria like Bifidobacterium infantis.

    EPS have several benefits:

    • Gut Barrier Support: EPS bind to intestinal cells, reinforcing the mucosal lining and preventing “leaky gut.”
    • Detoxification: EPS have been shown to adsorb heavy metals and pathogens, reducing their harm in the treatment of wastewater. This is theorized to also occur in the microbiome.
    • Probiotic Enhancer: Protect beneficial bacteria from stomach acid, improving survival. This is an important consideration when using probiotics to try to increase gut microbiome diversity.

    Hydrogen Sulfide (H₂S)

    Some microorganisms produce H₂S via the fermentation of undigested carbohydrates. Sulfate-reducing bacteria also produce this from sulfur-containing amino acids.

    The benefits of H₂S include:

    • Promotes Cardiovascular Health: Dilates blood vessels, which may help in lowering blood pressure.
    • Neuroprotection: May slow Alzheimer’s progression by enhancing mitochondrial function.
    • Anti-Inflammatory: Reduces colitis severity by suppressing pro-inflammatory cytokines.

    Vitamins

    Bacteria like Bifidobacterium and E. coli are responsible for synthesizing many of the B vitamins and Vitamin K in the microbiome. B vitamins are necessary to aid energy production, brain function, and red blood cell formation. Vitamin K is essential for blood clotting and bone health.

    Lactate

    Lactate is produced by Lactobacillus during anaerobic fermentation of simple carbohydrates.

    The main benefits of lactate include:

    • pH Regulation: Lowers gut acidity, preventing pathogen overgrowth.
    • Energy for Gut Cells: Serves as a substrate for colonocytes.
    • Microbiome Balance: Supports growth of beneficial microbes like Bifidobacteria.

    Urolithins

    Urolithins result from the transformation of ellagitannins by the gut bacteria. Studies have shown urolithins to have wide ranging impacts on muscle fitness, mitochondrial support and longevity. They are a postbiotic metabolite that is highly dependent on having the right gut microbiome diversity.

    Neurotransmitters (Indirect Influence)

    While not strictly microbial metabolites, gut bacteria heavily influence production of the following neurotransmitters:

    Gamma-Aminobutyric Acid (GABA)

    GABA is produced by certain beneficial bacteria, such as Lactobacillus brevis and Bifidobacterium dentium. It plays a crucial role in regulating gut motility, stress response, and mood.

    Serotonin

    Over 90% of the body’s serotonin is made in the gut, influenced by bacteria like Enterococcus and Streptococcus. Regulation of mood, appetite, and gut motility are all influenced by serotonin.

    Catecholamines

    Catecholamines are a class of neurotransmitters including dopamine, norepinephrine and epinephrine. Both the gut and the brain produce catecholamines. They are involved in regulating stress response, mood, and motivation.

    Histamine

    Several varieties of beneficial bacteria produce histamine. It plays a role in regulating gut motility, immune response, and allergic reactions. Often, the immunity modulation effects of other postbiotic metabolites is related to the production and regulation of histamine.

    Glutamate

    Lactobacillus and Bifidobacterium produce glutamate. Glutamate is an excitatory neurotransmitter. It has involvement in regulating gut motility, learning, and memory.

    Acetylcholine

    Acetylcholine plays a role in regulating gut motility, muscle contraction, and cognitive function.

    How to Boost Postbiotic Production

    Based on what we now know about postbiotic metabolites, some strategies to boost postbiotic metabolite production might be obvious. The ultimate goals are to increase probiotic diversity and create an environment to encourage the best probiotics to thrive. These include:

    1. Eat Diverse Fibers: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria.
    2. Fermented Foods: Yogurt, kimchi, and kefir introduce probiotic strains that produce postbiotics.
    3. Polyphenol-Rich Foods: Berries, dark chocolate, and green tea enhance microbial diversity.

    While these are your best strategies for encouraging postbiotic metabolites, there are no emerging products that isolate specific metabolites. Unlike probiotics (live bacteria) or prebiotics (food for bacteria), postbiotics are non-living compounds. This makes them stable, easy to store, and potentially more targeted in their effects.

    Because of the difficulty for most people to produce urolithins, this is one of the main metabolites that people have been taking as a supplement. I used to take probiotics, but noticed via testing that that didn’t always lead to beneficial impacts to my microbiome. I’ve since switched to focusing more on diet, making sure I get plenty of prebiotics and have recently added in Dr. Ohhira’a original probiotic product. This mainly consists of a ton of postbiotic metabolites created via a fermentation process that mimics what occurs in the gut.

    The Future of Postbiotics

    Postbiotic metabolites represent a new frontier in gut health research, offering a deeper understanding of the intricate relationships between the microbiome, gut, and brain. Researchers are now exploring postbiotic therapies for various conditions. Unlike probiotics, which may struggle to colonize the gut, postbiotics offer a direct way to harness the microbiome’s benefits without relying on live bacteria. By harnessing the power of these metabolites, we may be able to develop novel therapeutic strategies, proving that the microbiome’s influence extends far beyond its microbial residents. Have you tried postbiotics? Drop a line in the comments with your experience!

  • Maintaining Eye Health

    Maintaining Eye Health

    I have suffered from pretty severe myopia for most of my life. Long ago, I just accepted that my eyes would likely keep getting worse. Surprisingly, my prescription has remained unchanged for the last decade! Even though every year, my eye doctor tells me, “this is probably the year you’ll need reading glasses”, so far, this hasn’t come to pass. Read on for the regular practices that I’ve been following for maintaining eye health.

    What Am I Trying to Prevent?

    When I say “maintaining eye health”, what exactly do I mean? I’m really trying to prevent common issues that normally occur with aging. This includes the need for bifocals or reading glasses, often caused by presbyopia. It also includes preventing age related macular degeneration and other diseases of the eye. I’m not really trying to improve my vision, just stave off what many people consider normal aging related eye issues.

    How Am I Maintaining Eye Health?

    First, I’m not interested in any form of surgery in order to fix the aging related issues that I’ve mentioned. I also feel that bumping up the font size on my computer/mobile devices is a cheat. So what am I doing that seems to be working?

    Exercise

    Regular exercise is a crucial component of maintaining overall health, and its benefits extend to eye health as well. Exercise has been shown to reduce the risk of age-related macular degeneration (AMD), cataracts, and other eye diseases. Here are some ways regular exercise helps maintain eye health:

    1. Improves Blood Flow and Oxygenation: Exercise increases blood flow and oxygenation to the eyes, which helps to nourish the retina and other eye tissues. This can reduce the risk of AMD, which is caused by a lack of oxygen and nutrients to the retina.
    2. Reduces Inflammation: Exercise has anti-inflammatory effects, which can help to reduce inflammation in the eyes and reduce the risk of eye diseases such as AMD and uveitis.
    3. Lowers Blood Pressure: Regular exercise can help to lower blood pressure, which can reduce the risk of eye damage caused by high blood pressure, such as hypertensive retinopathy.
    4. Improves Insulin Sensitivity: Exercise can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes, a major risk factor for diabetic retinopathy.
    5. Reduces Oxidative Stress: Exercise has antioxidant effects, which can help to reduce oxidative stress in the eyes and reduce the risk of eye diseases such as AMD and cataracts.
    6. Improves Visual Processing: Exercise has been shown to improve visual processing and cognitive function, which can help to reduce the risk of age-related cognitive decline and improve overall eye health.

    Specific Exercises that Benefit Eye Health

    While all forms of exercise can benefit eye health, I also employ exercises that are specifically targeted at the eye (also known as orthoptics). I find the following to be most effective:

    • Focus Related Exercises: Specifically while working on the computer during the day, at least twice an hour, I make it a point to stop what I’m doing and focus on a distant object for a few seconds. This is one of the reasons now that I always setup my workspace so I’m in front of a window and can look outside at a distant object.
    • Around the World: I started this when I found out that it’s really effective at enhancing my focus at the start of the day. I later discovered that it’s referred to as the ‘Around the World’ exercise and specifically targeted at countering presbyopia. It’s fairly simple, while keeping your head still, you look upwards with both eyes and hold for a few seconds. Then repeat this to the right, down and to the left. Finally rotate both eyes slowly in both the clockwise and counter clockwise directions.

    Nutrition

    The state of the art research on using nutrition in maintaining eye health comes from the Age-Related Eye Disease Studies (AREDS/AREDS2). AREDS determined the type and precise amount of nutrients to help prevent/improve age related macular degeneration. The AREDS recommended ingredients include:

    • Vitamin C 500 mg
    • Vitamin E 400 IU
    • Copper (cupric oxide) 2 mg
    • Zinc 80 mg
    • Lutein 10 mg
    • Zeaxanthin 2 mg

    For a long time, I was purchasing and weighing out each of these myself. I recently switched to this product since it’s much more convenient. It also uses a better source of Vitamin E than is widely available and is free of any added fillers. This same company also makes low zinc versions (in case you get plenty of zinc elsewhere).

    Gabor Patches: A Novel Approach to Vision Therapy

    Gabor patches are a type of visual stimulus used in vision therapy to improve visual processing and perception. These patches consist of a series of parallel lines with varying orientations and spatial frequencies. Research has shown that Gabor patches can improve visual acuity, contrast sensitivity, and visual processing speed in individuals with amblyopia, a condition that affects the development of vision in children. A study published in the Journal of Vision found that Gabor patches can also improve visual function in individuals with AMD (Liu, L. et al. (2018). Gabor patches improve visual function in patients with age-related macular degeneration. Journal of Vision, 18(10), 1-11.).

    I incorporate Gabor patches in my routine usually by watching this youtube video while having my coffee a few mornings a week. I’ve also used several different Android apps that generate Gabor patches over the years.

    Photobiomodulation

    Photobiomodulation (PBM) is a non-invasive therapy that uses low-level laser or light-emitting diodes (LEDs) to stimulate cellular processes and promote tissue repair. PBM has been shown to improve visual acuity, reduce inflammation, and promote retinal regeneration in animal models of retinal degeneration.

    My eye health related PBM routine consists of staring into a JOOVV panel (with the infrared settings turned off) for a 3 minute session once or twice a week.

    Does all of this work? In my N of 1 experiment, it appears to do so for me. I’ve also presented the relevant studies that support these findings. What are you doing to preserve your eyesight as you age? Let me know in the comments or drop me a line!

  • Siphox Health Review

    Siphox Health Review

    If you’ve been following along for a bit, you might remember that January is one of the months that I always do bloodwork to track the impact of the various health related experiments I do over the year. This month, in addition to my normal work done by InsideTracker, I also tested out a new system from Siphox Health.  Read on for my Siphox Health Review and to see how it compares to using InsideTracker.

    Why Siphox?

    So why did I decide to give Siphox a try?  If you’ve read my review of InsideTracker, you know that I’ve been mostly satisfied and have been using this product for years.  That being said, InsideTracker is fairly expensive.  Because of this, I usually only test twice a year.  With the frequency of experiments that I do, it would be useful to be able to test far more often.  InsideTracker also requires you to go for a full blood draw for each test.

    Siphox’s mission statement is what caught my attention sometime last year: By leveraging silicon photonic biosensors, lower the cost of at-home health testing by 100x and provide results instantly.  Siphox’s system is unique because in theory, you can do everything from home. Instead of a traditional blood draw, it relies on blood spots from a finger prick. The provided special cards are designed to separate whole blood from serum.

    Siphox vs. Insidetracker Comparison

    So how does Siphox compare in practice?  I broke down my comparison into four sections.

    The Platform

    At the time of this writing, Siphox is exclusively a web app.  InsideTracker has both a web and mobile app, with mostly comparable functionality.  Both products provide an ‘action plan’ based on your results, but InsideTracker’s seems far more extensive.  One of the great things about InsideTracker’s mobile support is the regularly provided notifications about new things added to your action plan.

    Both platforms allow you to hookup wearables to supplement your biomarker information.  Siphox supports more wearables and having multiple connected simultaneously.  This is one area that always annoyed me about InsideTracker.  The wearable I use to track activity is not my preferred wearable for tracking sleep, so being able to support both at the same time would be fantastic.  This being said, Siphox seems to only look at the wearable data around when you take the test (and it’s not clear where it’s pulling some of this data from).  InsideTracker regularly looks at (and monitors) your wearable data and provides actionable results.

    Both platforms present your results initially in categories.  The both allow you to search or list individual biomarkers.  Siphox lets you set the ‘optimized’ range to biohacker mode which is more stringent than the normal mode.

    InsideTracker has an early AskAI feature.  I haven’t used this extensively, but it’s something that Siphox does not have yet.

    The Procedure

    Current Routine

    The procedure for obtaining results was what really drew me in to try Siphox.  My current InsideTracker routine requires me to wake up, hop in the car and drive in rush hour traffic to my nearest Quest lab location.  Then I need to fill up several vials of blood (and this number seems to go up each time InsideTracker adds additional biomarkers that they test).

    An Easier Routine

    The thought of waking up, walking downstairs and doing a few finger pricks, scheduling a FedEx pickup and then going on with my day is very appealing.  The reality though, was that it was definitely not this easy.  To test all the biomarkers that I wanted, I had to take several different classes of tests.  A test that only required filling up one card with blood was easy enough, but completing multiple on one day did not work out for me.  I had to use multiple lancets in almost all of my fingers in order to get close to enough blood.

    Worse still was the fact that my blood must coagulate fairly quickly.  It was extremely difficult for me to collect enough blood for one or two spots before I would stop bleeding.  This meant that it took a very long time to do all of these tests compared to the relatively quick blood draw at Quest.  Even more problematic, the design of the Siphox cards penalizes you if you cannot collect the blood spots quickly.  As the blood dries on the cards, additional drops cannot make it through and get separated into the whole blood and serum.  Because of this problem, the first multi test that I took failed and was unreadable.

    The EasyDraw Routine

    I explained these issues to Siphox and they sent me another test with an innovative product to combat this.  Siphox has an EasyDraw device which you painlessly attach to your upper arm (like a CGM).  This creates a vacuum and pumps blood into a vial that you then send back to Siphox bypassing the cards.  EasyDraw costs an additional $20 per test and for some reason ends up testing slightly different biomarkers than the card based tests do.  EasyDraw seems like a requirement for me to use Siphox.  The one drawback of using EasyDraw was that it is difficult to see the fill line on the device when it is attached to your arm.

    After my initial experience, I updated all possible tests to be EasyDraw.  Unfortunately, one of the tests requires two separate EasyDraws and one of them failed.  I tried collecting twice as much blood using a single EasyDraw but this also did not work.

    The Results

    The package that I tested from Siphox covered 35 biomarkers.  InsideTracker covers 47.  Many of the main ones that I’m interested in are covered in both but Siphox had one notable missing one… Insulin.  Also, for someone who specifically is actively testing blood iron implications, I was surprised to see that the only thing relevant tracked by Siphox is Ferritin.  Siphox had 3 biomarkers that I wish InsideTracker did – Free T4, Free T3 and Homocysteine.  It also had several biomarkers that better show kidney function that could come in handy.

    In terms of how the results compared,  I actually received my results in the InsideTracker app far faster than I did in Siphox.  This comparison is even more noticeable if you include the raw results from Quest as the results usually don’t show up in InsideTracker for a few days after the results start to trickle in from Quest.

    I really intended to do an accurate side by side comparison of all of the biomarkers covered by both platforms.  Unfortunately, because of all the issues with taking the tests that ultimately could not be processed by Siphox, only one of the tests were taken at exactly the same time.  This successful test included my kidney (which InsideTracker didn’t test) and liver function.  Albumin was comparable between both tests, but all other liver enzymes were significantly higher as tested by Siphox.  Additionally, Siphox reported my fasting glucose as being 10 mg/dL lower than InsideTracker.

    The Cost

    In terms of cost, at this point in time, Siphox is definitely not cheaper at the frequency that I do testing.  The program that I am on would cost at least $828 a year.  It would actually be significantly more than this because of the requirement to upgrade to the EasyDraw option for several of the tests at $20 for each one.  InsideTracker currently costs me less than $761 per year.  If I tested twice as often, InsideTracker would cost me another $578 for a total cost of $1331 per year.  Siphox is slightly more expensive at $1412 per year total (pre EasyDraw upgrade).

    Siphox Health Review

    At the time of this writing and with InsideTracker’s recent price decreases, Siphox isn’t really compelling from a cost perspective.  The issues with the collection procedure makes it more painful for me than InsideTracker.  The turnaround time to results is also significantly slower.  Being unable to compare more results side by side, I still have open questions about the accuracy of Siphox’s process.

    For me, Siphox would probably need to be half of its current cost in order for me to even begin to consider switching from InsideTracker.   I will likely give Siphox another try in the future to see if the collection procedures have improved and hope that I can do a more accurate results comparison.  If accuracy is comparable between those results and InsideTracker, I will consider using Siphox to supplemently test the biomarkers that InsideTracker doesn’t currently track.  Have you used Siphox? What was your experience? Let me know in the comments.

  • Improving Indoor Air Quality

    Improving Indoor Air Quality

     Improving Indoor Air Quality: A Step-by-Step Guide

    Winter is coming!  I’ve been insulating and sealing everything in my home as a way to reduce heating/cooling costs.  Due to this, less fresh air is now actively being pulled into my house.  Because of this, I’ve been thinking a lot more about making sure the air inside is as pristine as possible. Read on for my journey in improving indoor air quality.

    Why Does Indoor Air Quality Matter

    As modern humans we spend more and more time indoors.  This means we cannot overstate the importance of maintaining good indoor air quality (IAQ).  The air we breathe indoors can have a significant impact on our health, cognitive performance, and overall well-being.

    Poor IAQ can lead to a range of health problems.  These can range from mild symptoms like headaches and fatigue to more severe conditions like respiratory diseases and cancer. According to the World Health Organization (WHO), more than 3 million people die every year due to indoor air pollution.  While the majority of these deaths occur in developing countries where indoor burning of solid fuels like wood, coal, and dung is common, I’ll focus more on the types of dangers that occur in modern homes.

    While these modern dangers might not lead to outright death, poor IAQ can exacerbate long term health conditions.  Even more so for those of us who currently work from home, poor IAQ can affect our cognitive performance and productivity.  Studies have shown that reduced classroom air quality can cause a reduction in cognitive performance of pupils, and that good indoor air quality and thermal comfort are prerequisites for human health and well-being.

    Establish a Baseline

    The first step in improving indoor air quality is to test the air in your home or office.  There are several ways to do this.  You could get hire a professional for a snapshot in time measurement, but I’ve seen radical changes in IAQ throughout the day.  Because of this, I wanted a permanent way to constantly monitor my indoor air quality.  My earliest experiments with this involved home made devices with simple sensors.  I’ve since settled on integrating AirThings products into my smart home system.

    What Impacts Indoor Air Quality

    Indoor air pollution can come from a variety of sources, including building materials, household products, and outdoor pollutants that infiltrate the indoor environment. According to the US Environmental Protection Agency (EPA), certain immediate effects of indoor air pollution are similar to those from colds or other viral diseases, making it difficult to determine if the symptoms are a result of exposure to indoor air pollution.

    Common Indoor Air Pollutants

    Some common indoor air pollutants include:

    • Volatile Organic Compounds (VOCs): VOCs are chemicals that evaporate easily.  They can be found in household products, such as cleaning supplies, paints, and adhesives. Things like furniture, carpets, and building materials can also emit VOCs. VOCs can cause eye, nose, and throat irritation, as well as headaches and nausea.
    • Particulate Matter (PM): PM refers to small particles that can be suspended in the air.  This includes dust, pollen, and other airborne particles. High levels of PM can exacerbate respiratory issues like asthma.  Cooking, smoking, and outdoor pollution also emits PM.
    • Carbon Monoxide (CO): CO is a colorless, odorless gas.  Fuel-burning appliances, such as furnaces, water heaters, and generators can emit CO. CO can cause headaches, dizziness, and nausea, and high levels can be fatal.
    • Nitrogen Dioxide (NO2): NO2 is a gas.  Fuel-burning appliances can emit NO2 but it often arises from outdoor pollution. NO2 can cause respiratory problems, such as coughing and wheezing, and can also exacerbate existing conditions like asthma.
    • Radon: Radon is a radioactive gas that can accumulate in buildings, particularly in basements and crawl spaces. Radon can increase the risk of lung cancer and is the second leading cause of lung cancer in the United States.
    • Mold and Mildew: Mold and mildew can grow in damp environments, such as bathrooms and basements, and can emit spores that can cause allergic reactions and respiratory problems.
    • Pesticides and Insecticides: Pesticides and insecticides used in the home to control pests  can also emit toxic chemicals that can cause health problems.
    • Asbestos: Asbestos is a mineral that was commonly used in building materials, such as insulation and flooring, until the 1970s. Asbestos can cause lung cancer and mesothelioma, a rare form of cancer.
    • Carbon Dioxide (CO2): High levels of CO2 can lead to increased heart rate and blood pressure.  This can exacerbate existing respiratory issues.  By decreasing blood oxygen levels, elevated CO2 has also been shown to cause headaches, fatigue and drowsiness.  Studies have shown high levels can reduce productivity by up to 10%.

    Improving Indoor Air Quality

    Once you have tested your IAQ, depending on what is out of optimal range, you can take steps to improve it.  The AirThings monitoring system that I’ve put together monitors many of these things, but not 100%.  I’ve determined that Asbestos isn’t something that I’m extremely concerned about in my home, so don’t currently monitor that.  For CO monitoring, I’ve been using Nest products.  I haven’t really found a good product for Mold/Mildew outside of keeping the overall humidity in my home low.  I currently have not done enough research on indoor pesticide/insecticides (I tend to just avoid using these in general) and NO2.

    Mitigation Strategies

    There isn’t usually a one size fits all strategy for combating poor IAQ, but depending on what’s problematic, you can consider:

    • Increase ventilation: One of the simplest ways to improve IAQ is to increase ventilation. This can be as simple as opening a window or using a whole-house fan.  Obviously, this goes against the whole thing that started me down this path, but it’s still one of the most effective ways to clean up your air.  I setup my smart thermostats to cycle my fan for 10 minutes every hour just to bring fresh air into the house.  I recently started researching Energy Recovery Ventilation (ERV) systems.  The next time I need to do more invasive work with my HVAC system, I’m seriously considering installing a full blown ERV setup.
    • Maintain your HVAC system: Regularly maintain your heating, ventilation, and air conditioning (HVAC) system to ensure it is working properly and not emitting pollutants.  If your HVAC system incorporates filters, regularly clean/change them.
    • Use an air purifier: One of the next easiest ways to improve IAQ is by purchasing an air purifier.  Air purifiers can help remove many pollutants from the air. Look for a purifier that is specifically designed to remove the types of pollutants you are concerned about.  I became an early adopter of the AirThings Renew purifier.  In my testing, it’s been very effective.  The key with any air purifier is to properly maintain it by cleaning/replacing the filters as needed.
    • Reduce VOCs: Some air purifiers can take care of VOCs, but it’s overall best to just try to avoid them.  A wide range of products, including paints, adhesives, and cleaning products can emit VOCs.  You can avoid VOCs by choosing products that are labeled as “low-VOC” or “VOC-free.”  In general, opting to use non-toxic products will benefit you in more ways than just improving your IAQ.
    • Mitigate sources of pollution: If you have identified a source of pollution in your home or office, such as a gas stove or a moldy bathroom, take steps to remove or mitigate it.  By modifying sources of indoor combustion, you can improve ventilation and reduce what is emitted into the living space.
    • Use plants: This has been one of my favorite ways of cleaning up my IAQ.  Years ago, I read the results of a NASA indoor clean air study that involved several common plants.  Plants are great for mitigating high CO2 levels, but this study found that some were great at removing VOCs and PM as well.  English Ivy has been one of my favorites (just because I have an outdoor abundance of it), but peace lilies have been a close second because of how easy they are to propagate.  Since I’ve recently been focusing on improving CO2 levels in my workspace, I’ve been using snake plants and bird’s nest fern.  An interesting thing that I learned is that many plants actually emit CO2 at night.  This makes them not very good for fixing elevated CO2 levels in the bedroom.  Most succulents do not do this though, so you might want to consider adding a few of those to your bedroom.
    • Use a dehumidifier: High humidity can contribute to mold and mildew growth.  Using a dehumidifier can help keep the indoor air dry and healthy.
    • Install Radon Mitigation:  If testing has shown consistently high radon levels, contact a professional to install a proper mitigation system.  I recently had this done and can discuss the process in more detail for anyone interested.

    Outcome

    Indoor air quality is a critical aspect of our daily lives, and its importance cannot be overstated. Poor indoor air quality can lead to a range of health problems.  It can affect our cognitive performance and productivity, and have a significant impact on our overall well-being.  We can easily understand the sources of indoor air pollution.  Once knowing this, we can take steps to improve indoor air quality.  Ultimately, we can create healthier and more comfortable living and working spaces.  Who’s already taken steps to monitor and improve their IAQ?  I’m interested in hearing about your solutions (Comment or find me on your favorite social platform).