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BIOHAC KER’SC ALENDAR2021Change your life oneday at a timebiohackercenter.com Lotta Viitaniemi & Biohacker Center BHC Oy

JANUARYTHIS MONTH’S THE ME : S LE E P BE TTE R“ S L EEP I S T H E B EST M ED I TATI ON .”- DAL AI L AM AMONTUEWEDTHUFRIS 28293031RE CIPESTRESSLESS S LEEP ER 3 dl (1 1/3 cup) spring water or coconut water 1–2 tsp organic honey 1 bag chamomile tea 200–300 mg theanine powder 400–600 mg magnesium powder 500–2000 mg taurine powder 1/4–½ tsp good quality salt ½ tsp Ceylon cinnamon 2 tbsp hydrolyzed collagen protein(for example Noorcøde) 1 tsp apple cider vinegar 1 tsp lemon juiceHeat the water or coconut water to 80 degrees (175 fahrenheit). Brew the chamomiletea for 5–10 minutes. Mix in all the other ingredients and stir carefully. Let the drinkabsorb flavours for a few minutes and after that enjoy it slowly sipping. Enjoy thedrink half an hour before bedtime for best effects.biohackercenter.comThe ingredients in the drinkcan help the body slow downand fall asleep faster into adeep sleep stage. The drinkhas also qualities that canlower the cortisol levels, andbalance out the autonomicnervous system and bloodsugar levels.Tip: Have a good night’ssleep after using Biohacker’sEvening glasses Lotta Viitaniemi & Biohacker Center BHC Oy

FEBRUARYTHIS MONTH’S THE ME: E X E RCIS E E F F E CTIV E LY“ TH E B ODY W I L L B ECOM E B ET T ER AT W H AT EVER YO UD O, OR D ON ’T D O. I F YOU D ON ’T M OVE, YOUR B O DYW I L L M AKE YOU B ET T ER AT N OT M OVI N G. I F YO UM OVE, YOUR B ODY W I L L AL LOW M OR E M OVEM ENT.”- I D O P ORTALMONTUEWEDTHUFRIS 28E X ERCISEA FULL-BODY B O DYWEI GHT WO R KO UT – SA M PL E PRO G R A M Bodyweight squat 3 x 8–10 Pull-up 3 x 6–8 Pelvic lift 3 x 12–15 Dip using a bench or parallel bars 3 x 6–8 Bodyweight row 3 x 12–15 Push-up 3 x 12–15Program duration is one month, after which you may change to more difficult variationsof the exercises; for example squat - Bulgarian lunge - pistol squat. Workout is to becompleted 2–3 times per week. When switching programs, do a lighter switchover week(for example after 4 weeks of training). The program follows a circuit training pattern wherethere is a 60–90-second recovery break after each exercise.biohackercenter.comIn bodyweight trainingthe world is your gym. Theworkouts do not requireany equipment or a specificlocation as your own bodyacts as the resistance.Tip: Track yourworkouts withBiostrap Lotta Viitaniemi & Biohacker Center BHC Oy

MARCHTHIS MONTH’S THE ME: RE COV E R FA S TE R“R EST AN D S EL F-C AR E AR E S O I M P ORTAN T. W H ENYOU TAKE T I M E TO R EP L EN I S H YOUR S P I R I T, I TA L LOWS YOU TO S ERVE OT H ERS FROM TH E OVERFLOW. YOU C AN N OT S ERVE FROM AN EM P T Y VES S EL.”- EL EAN OR B ROWN NMONTUEWEDTHUFRIS 28293031EX ERCISEDEEP BREAT HI NG EXERCI S E (UJ J AY I P R A N AYA M A ) Inhale through the nose calmly and slowly, The longer and calmerlistening to the hum of your breathing.your breaths are the better.Fill your lungs completely.However, do not try too Exhale through the nose very calmly, listeninghard, you should not get winded.to the hum of your breathing. If you wish, you If you get winded, stop the exercise.can contract the epiglottis muscle slightly toNext time lighten the exercise.increase the hum of the breathing in the Start with 10 cycles. You maythroat. This helps make the breathing evenincrease the number of cyclescalmer, deeper and longer.as you become more advanced.biohackercenter.comVarious breathing techniquesand especially deepbreathing may significantlyreduce the respiratory rateand at the same time boostthe respiratory minute volumeas well as reduce oxidativestress in the body.Tip: Speed up your recoverywith Biohacker’s Red Lightand Flexbeam devices Lotta Viitaniemi & Biohacker Center BHC Oy

APRILTHIS MONTH’S THE ME: BA LA NCE HORMONE S“ YOU C AN ’T H AVE B AL AN C ED H OR M ON ESWI T H OUT A B AL AN C ED L I FE.”- D R . J OEL EVAN SMONTUEWEDTHUFRIS 282930TIPGO NUTS Almonds boost the productionof the adiponectin hormone, whichassists in balancing blood sugar.Adiponectin is also linked to insulinsensitivity, which allows cells tometabolize glucose effectively. Thishas an effect on hormonal balanceand general alertness. Brazil nuts are packed with nutrients,the most prominent of which isselenium (vital for thyroid function).On average, one brazil nut contains96 mcg (175 % RDI) of selenium, soyou only need 1–3 brazil nut(s) tosupport your daily needs.biohackercenter.comSome of the best hormonalbalancing adaptogens aremaca (increases libido),rhodiola rosea andashwagandha (both balancecortisol levels).Tip: Try Biohacker’sExercise chocolate whichincludes supermaca Lotta Viitaniemi & Biohacker Center BHC Oy

M AYTHIS MONTH’S THE ME: E AT HE A LTHY“ L ET T H E FOOD B E TH Y M ED I C I N E AN DM ED I C I N E B E T H Y FOOD .”- H I P P OC R AT ESMONTUEWEDTHUFRIS 28293031RE CIPEMATCHAGYV ER I CE CR EAM 4 whole organic eggs 4 organic egg yolks 2 tsp Bourbon vanilla 1 tsp apple cider vinegar Juice from half a lemon 2 tbsp matcha powder 100 g organic or grass-fed butter 100 g (1 dl or ½ cup) virgin coconut oil 50 g (½ dl or 1/4 cup) MCT oil 120 g (4.25 oz) xylitol 1 dl (½ cup) spring water or coconut water Pinch of unrefined sea saltMelt butter and virgin coconut oil in a water bath. Mix all ingredients in a blender andpour into a dish. Freeze overnight in a freezer or prepare in an ice cream maker. Garnishwith bee pollen, coconut shavings or berries.biohackercenter.comThe ice cream combines thenutrient-rich properties of eggyolks, green tea polyphenols,trace elements and vitaminsB, C and E. Instead of causingsluggishness, the ice creamincreases mental agilityand improves cognitiveperformance.Tip: Learn more aboutyour health in Fix YourGut Online Course Lotta Viitaniemi & Biohacker Center BHC Oy

JUNETHIS MONTH’S THE ME: FA S T INTE RMITTE NT LY“ T H E B EST OF AL L M ED I C I N ES AR ER ESTI N G AN D FASTI N G.”- B EN J AM I N FR AN KL I NMONTUEWEDTHUFRIS 282930RECIPEBIOHACKER’ S CO FFEE 16 g (1 2 oz) high quality ground coffee 250 ml (1 cup) nearly boiling spring water or filtered tap water (91 C / 196 F) 1 tbsp grass-fed butter or ghee 1 tbsp caprylic acid, MCT oil or cold pressed coconut oil Add flavor with a pinch of genuine vanilla, Ceylon cinnamon and/or chaga extractFirst prepare the coffee with your preferred method. Add butter, your preferred oil,spices and the coffee into the blender and mix at full speed for 15–20 seconds. Pourthe foamy coffee into a glass or a thermos. Sip slowly. Also try addingtheanine (200 mg) to balance coffee’s stimulating effects.biohackercenter.comThe fats in the coffeeprovide a constant sourceof energy and improvecognitive functions. Whenconsumed slowly, the brewcan balance blood sugarlevels without interferingwith the ketogenic effectsof fasting.Tip: Try NoorcodePure Coffee, Gheeor MCT Oil Lotta Viitaniemi & Biohacker Center BHC Oy

J U LYTHIS MONTH’S THE ME: PA MPE R Y OURS E LF“ B EAUTY B EGI N S TH E M OM EN T YOUD EC I D E TO B E YOURS EL F.”- COCO C H AN ELMONTUEWEDTHUFRIS 28293031RE CIPERELAXING F O OT B ATH WI T H NATUR AL H E R B S 10–15 l (2.5–4) gal filtered (warm) water 1–2 dl (½–1 cup) cup Epsom salt the magnesium in which is an important mineral for the body 3 dl (1 1/3) cup natural herbs (e.g., eucalyptus, spruce tips, mint, milk thistle, dandelion,wild raspberry leaf to support blood circulation) 5–8 drops of lavender essential oils to soothe nerves and support relaxationChoose a spa bowl large enough to fit both your feet comfortably. Add your wild herbs ofchoice with the salt there. Heat the water at a temperature of choice (around 45–55 C /100–115 F) and pour into the bowl. Add drops of essential oil. Mix for 2–3 rounds with awooden spoon until all the herbs are covered in water. Let the mixture soak for 15 minutes.Enjoy a 15–30 minute foot bath, for example, with relaxing music.biohackercenter.comNatural herbs: eucalyptushas antibacterial and antifungal properties, spruce tipsand mint aid with vitality,milk thistle and dandelionfight inflammation and wildraspberry leaf supportsblood circulation.Tip: Upgrade your skinmicrobiome withLuonkos products Lotta Viitaniemi & Biohacker Center BHC Oy

AUGUSTTHIS MONTH’S THE ME: TRA CK Y OUR HE A LT H“ WH AT GETS M EAS UR ED GETS I M P ROVED . ”- ROB ERT S H AR M AMONTUEWEDTHUFRIS 28293031TIP3 WAYS TO MEASURE GENERAL ACTIVITY & FITNESS DURING THE DAY Physical fitness: standing long jump (muscularstrength), Cooper test in which you run for 12minutes as fast as you can (aerobic fitness),RAST (Running Based Anaerobic Sprint Test)involves running 35 meters (114 ft) six times asfast as possible and there is a 10-second breakafter each 35-meter sprint (anaerobic fitness). Heart health: heart rateand blood pressurethroughout the day (heartrate, systolic and diastolicpressure) during activity and rest. Movement during the workday,e.g., time (and distance) of sitting,standing, walking, and running.biohackercenter.comOther things to measure:sleep, nutritional status (fromblood), food sensitivities(food sensitivity tests, genetictests), gut health (microbiomeanalysis, measuring e.g., gutpermeability, malabsorption,SIBO).Tip: Track your healthwith HealthDx Lotta Viitaniemi & Biohacker Center BHC Oy

SEPTEMBERTHIS MONTH’S THE ME: BUILD RE S ILIE NCE“ I N TI M ES OF TUR M OI L R ES I L I EN C EB ECOM ES A VI RT UE.”- T EEM U AR I N AMONTUEWEDTHUFRIS 282930RECIPEFLU KILLER S O UP 1 l (4 cups) bone broth* 2 tbsp ground kelp 3 beetroots, chopped 5 black garlic gloves, chopped 2 tbsp apple cider vinegar 2 tbsp turmeric 1 tbsp dried thyme, rosemary, clove and oregano 1/2 tsp cayannepepper 1/2 tsp black pepper 1/2 tsp unrefined sea salt Add 500 mg L-glutamine Add 300 mg LactoferrinIf you want to have more filling soup. add organ meats such as liver. Prepare one litre(4 cups) of bone broth and add the rest of the ingredients (except for the garlic). Let thesoup simmer for 90 minutes. Add garlic towards the end of the cooking time. Enjoy theslightly cooled soup in good company.biohackercenter.com*From the bones of grass-fedor wild animal, or from fishparings. If you follow avegetarian diet, use 100–200 gmushrooms such as shiitakeor portobello.Tip: Try ready-to-use bonebroth from Biomed andLife Extension L-glutamine& Lactoferrin Lotta Viitaniemi & Biohacker Center BHC Oy

OCTOBERTHIS MONTH’S THE ME: WORK S MA RTE R“ WOR KI N G H AR D FOR S OM ETH I N G W E D ON ’T C A REAB OUT I S C AL L ED STR ES S : WOR KI N G H AR D FORS OM ET H I N G WE LOVE I S C AL L ED PAS S I ON .”- S I M ON S I N EKMONTUEWEDTHUFRIS 28293031RE CIPEBLOOD SUG A R R EB ALANCI NG S MO OT H I E 1–2 tbsp apple cider vinegar 1–2 tsp cinnamon 1–2 dl (½–1 cup) blueberries 2 small garden apples 2 cm (1-inch) piece ginger 1 tbsp chia seeds (soaked) 1 tsp turmeric powder 1–2 tsp raw honey 1 tbsp MCT oil or virgin coconut oil a pinch of unrefined sea salt 3–4 dl (1.25–1.75 cups) spring wateror purified waterCut up an apple, remove the core. Peel and cut up a piece of ginger. Place all ingredientsin a blender and blend until smooth. Sip slowly. Maintaining a stable level of blood sugarby refraining from overeating, continuous snacking and frequent meals is key to productivity and clarity of mind.biohackercenter.comThe main physiologicalmechanism affecting thestability and general stateof alertness during theworking day is the regulationof blood sugar.Tip: Track blood sugarlevels with Acetrack,Ketomojo or Ketonix. Lotta Viitaniemi & Biohacker Center BHC Oy