UPGRADED WORKPLACE – FREE GUIDE

This free guide provides knowledge workers, managers, and leaders insights and practical tools for
more results at work without losing the balance of what it means to be productive, healthy and
happy.

Upgraded Workplace is a program on optimizing your workday, sleep, recovery, movement, nutrition
and stress management to support your overall well-being, health, and energy levels.

SOLUTION

UPGRADED COMPANY
Provide sensors, analytics & assessment tools, and developing

strategies for a healthier high-performance culture.
03

UPGRADED WORKPLACE
Analyze and optimize working environment including
02 ergonomics, indoor air, lighting, software, tools and equipment.

UPGRADED WORKFORCE
Inform, educate and coach workforce for optimal energy management, stress
01 management, body maintenance, physical activity, recovery and nutrition.

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 OPTIMAL PRODUCTIVITY & ERGONOMICS
Several studies have shown that poor indoor air quality decreases productivity by 6–9 %.

OP T I MI Z E I N D O O R A IR Q UA L IT Y – IT M AKES YOU S M ARTER

• Wipe off dust on a regular basis

• Refrain from smoking indoors
• Ventilate your office frequently (e.g. once every hour) or keep window(s) open during the workday
• Pay attention to these aspects on indoor air quality
– Air purification
– Air humidity
– Indoor plants
– Natural building materials
• If necessary, have the indoor air quality analyzed

UP GR AD E YO U R WO R K IN G P O ST U R E

In recent years, the health risks associated with sitting have been widely discussed in the media. It has
been claimed that sitting too much is even more dangerous than smoking. Indeed, excessive sitting
may increase the risk of cardiovascular diseases, metabolic syndrome, type 2 diabetes and various types
of cancer (the last observed only in women).

If you have previously spent the whole working day sitting, the general recommendation is to make the
change to the standing position incrementally. A good start is to stand half the time – for example, you
could stand for 30 minutes, followed by 30 minutes of sitting.

Head and neck are 4 Monitor should be around

1
balanced, and in-line 50–70 cm (20–28 inches)
with the torso. from the face, and slightly
tilted back.

2 Shoulders 5 Top of the monitor is at

are relaxed. or just below eye level so
90° the user does not have to
tilt the head up or bend
the neck down.

3 Elbows are close to the

body and bent between
90 and 120 degrees.
Desktop height should
be adjusted accordingly.

6 Wrists and hands are

straight, in-line, and
roughly parallel to
the floor.

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 Implement the following changes to optimize ergonomics when using a cell phone

• Instead of typing, use voice control

• Avoid using a cell phone for extended periods of time
• Avoid browsing the internet and reading emails using the phone
• To rebalance after using a cell phone, straighten your neck, relax your shoulders, twist your thumbs
upwards and breathe deeply
• Pay continuous attention to good posture and optimize the position in which you use your phone.
Prop your elbows against your body and lift the phone to eye level.

Follow these steps to improve concentration

1. Plan task completion based on time (e.g. scheduling telephone calls and emails at a specific time
and not throughout the day)
2. Plan task completion based on context (e.g. completing certain tasks at the work station, on the go,
on the phone, while commuting, etc.)
3. Specify a different function for each device (e.g. work on the computer, entertainment on the tablet
and social contacts on the phone)
4. Schedule the tasks that require concentration
5. Block the use of distracting applications when you intend to concentrate on one [see next blocks on
this module]

Implement some or all of these time management strategies into your workday

1. Get a time management app to track everything you do for a week

2. Before meetings, set up a desired result
3. Use a time limit for each task
4. Plan your week in advance (e.g. on Sunday)
5. Create a to-do plan for the day
6. Add a "done list" to your to-do list (boosts reward mechanisms in the brain)
7. Do your most important tasks first thing to start the workday
8. Do not multitask
9. "Just do it" - Nike (meaning don't wait for inspiration, but just do the task)
10. Schedule breaks

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 OPTIMAL SLEEP & RECOVERY
A sufficient and good sleep at night contributes to better performance, awareness, mood, ability to
handle stress, skin quality, sports performance, the capacity to learn new things, and the ability to
maintain general wellbeing. The aim is to reserve as much time as possible for important things, while
simultaneously making sure that sleep is not compromised. This ensures that recovery becomes
possible and that new learnings can be integrated and assimilated.

OP T I MI Z E YO U R B ED RO O M

Setting up your bedroom is crucial for high quality sleep, especially if you are a "light sleeper" and
sesitive to external stimuli. The key aspects in optimizing bedroom are:

• Darkness & optimal lighting (sleep in the dark)

• Bed quality and ergonomics (find what supports your posture the best)
• Air quality (get an air purifier and moisturizer - keep windows open)
• Air temperature (optimal sleeping temperature is 15–19 C)
• Reducing or eliminating electromagnetic pollution (switch of WLAN and phones before sleep)

OP T I MI Z E YO U R C IRC A D IA N R H YT H M S

Human beings have an internal clock that lasts about 25 hours and resets itself daily when it is exposed
to daylight. Blind people can thus have sleeping problems, and yet, even without the ability to see
sunlight, their bodies function mostly just fine.

Do these 5 things every day

• Go to sleep the same time every day (maximum 1 hour window, e.g. at 22–23 o'clock)
• Wake up the same time every day (maximum 1 hour window, e.g. 7–8 o'clock)
• Get light exposure immediately after waking up (prefer sun light, if not available use bright lights
minimum of 2 hours in the morning / noon)
• Avoid blue light in the evening – prefer red light
• Exercise/move daily, 20–30 mins is enough

Optimize your sleep quality

• Get enough blue spectrum light in the morning (sunlight is best)

• Take regular daily exercise (20–30 mins per day)
• Get rid of muscle tension (massage, baths, sauna etc.)
• Eat to support melatonin production in the night and/or take sleep supporting supplements
– Magnesium, zinc, tryptophan, taurine, vitamin B6
• Avoid substances that disturb sleep (like caffeine and chocolate 5–8 hours before bedtime)
• Adequate nutrition
• Optimal body temperature

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 • Avoid blue light in the evening
• Optimize blood sugar levels at night

OP T I MAL WA K E-U P

• Use a wake-up light that imitates a natural sunrise

• Create a gradually developing soundscape that emulates nature waking up to its full glory
• Ingest 400 ml of water (for rehydration), 2 tbsp of lemon juice (to balance gastric acids) and half a
teaspoon of salt (for your adrenal glands) within 30 minutes of waking up
• Try inversions, and a hand- or headstand, to improve the circulation in your body and to boost your
adrenal glands
• Try yoga, jogging or stretching
• Try a warm shower or bath finished by a cold shower (that closes the pores in your skin)
• Try vibration plate, jumping jacks, or mini-trampoline to increase blood and lymph circulation

HOW TO M IN IM IZE JET L AG W H EN T R AVEL I N G?

• Adequate and appropriate mineral-rich hydration (minimum 60 fl oz/pound of body weight/day)

• Fasting or intermittent fasting (14–24 hours before the first meal in the destination time zone). It is
recommended you do this for approximately a week before departure to give the body time to adjust
to fasting.
• If you are not sleeping during the flight, get up and move. This boosts lymphatic and blood circulation.
• Wearing compression socks or trousers during the flight improves circulation and reduces swelling
• Exercising in the sun at the destination (if arriving in the morning or afternoon). Bodyweight training
and/or walking is recommended.
• Grounding immediately upon arrival at the destination (e.g. by walking barefoot in the grass or sand;
swimming is also a good option). This helps the body recover from the stress caused by the flight
(may reduce inflammation, boost circulation and reduce stress levels).
• Take melatonin at the appropriate time (when it is evening at the destination) – the dose depends on
the genotype of the MTNR1B gene which affects melatonin metabolism. If you are of the GG
genotype, take just 10 % of the normal dose (e.g. 0.3 mg vs. 3 mg). Do not eat anything for 8 hours
after taking melatonin.
• Do not go to sleep immediately upon arrival (unless it is evening or night-time at the destination). Try
to stay awake until night-time. If you must sleep, take a short 20- to 40-minute nap. Sleeping for
several hours during the day makes it more difficult to adjust to the new time zone.

M E A S URI NG A N D T R AC K IN G SL EEP

There are many consumer products available for measuring sleep:

• Activity trackers and watches with a sleep tracking function

• Wearable jewelry such as smart rings and pendants with a sleep tracking function
• Sleep trackers that sense body movements during sleep using radio waves
• Sleep trackers that are placed under the bed sheets

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 • Sleep applications that utilize the motion sensors of a smartphone
• Sleep trackers fastened to the head that sense eye movements or electroencephalogram signals
• Heart rate belts that measure sleep quality

S LE E P QUAL IT Y G OA L S

It is not always possible to get enough sleep – traveling or a busy work schedule may mean reduced
hours of sleep. When this is the case, pay special attention to the recovery of the nervous system (HRV),
the time it takes to fall asleep and the amount of deep sleep in proportion to the total time spent
asleep. If the morning resting heart rate begins to creep up, try to organize rest days to boost recovery.

• REM sleep representing 20–25 % of the time spent asleep

• Deep sleep representing 10–20 % of the time spent asleep
• Sleep for at least 7–8 hours per night
• Falling asleep quickly (in less than 15 minutes)
• Little to no waking up during the night
• Increased heart rate variability (HRV) during the night, indicating the activation of the parasympathetic
nervous system (RMSSD)
• Heart rate variability’s HF component is is sufficiently high (HF increases during the activation of the
parasympathetic nervous system)
• Daily resting heart rate (HR) in the morning is constant or decreasing compared to the monthly average
• Little to no snoring
• No unusual restlessness or movements during the night
• The soundscape during the night contains nothing that stands out

A recipe for an efficient nap

• Avoid caffeine and other stimulants 1–4 hours before the nap
• Drink a cup of coffee, or ingest 200 mg of caffeine, immediately before your nap
• Set the alarm to 20 minutes (with or without caffeine) or 90 minutes (without caffeine)
• Cover your eyes with a sleeping mask that filters out distracting light
• If you are in a noisy environment, use earplugs or experiment with headphones playing white noise
• Breathe in deeply and calmly. Impersonating someone sleeping actually may help.
• Our recommendation is to try napping with a spike mat to release endorphins and oxytocin and
increase blood flow

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 OPTIMAL STRESS MANAGEMENT
When examining stress, Hans Selyé (a Hungarian professor on experimental medicine) developed the
term "stressor", which was designed to distinguish between stress-triggering factors (ie. stressors) and
the resulting phenomenon of physiological and psychological changes in the body.

Today, the term stressor is commonly used to describe stressors from different sources.

MANY SO U RC ES O F ST R ESS P R ES EN TED I N AN I N T EGR AL 4-QUAD R AN T M OD EL

INDIVIDUAL
Individual’s internal, Individual’s external,
subjective level objective level

• Internal mental pollution, negative • Adverse factors straining the physical body
inner speech ja negative mental models (toxins, heavy metals, chemicals, medicaments etc)
• Negative memories • Physical trauma or accident
• Emotional stress • Musculoskeletal strains and blockages
• Psychological trauma and Post-Traumatic • Physical imbalances: intestine imbalance,
Stress Disorder hormonal or brain neurotransmitter imbalance,
infections etc.

EXTERNAL
INTERNAL

• Food allergies and hypersensitivities

Collective’s internal, Collective’s external,

intersubjective level interobjective level

• Social stress factors • Environmental sound or light pollution

• Stress factors created by work community • Natural phenomena and catastrophes, polar
• Divorce and family crisis darkness and lack of light
• Death of a family member and accidents • Excessive heat or cold
• Infections caused by bacteria, viruses, fungi,
parasites and other microorganisms
• Electromagnetic radiation, infrasounds (such as
wind power) and noise

COLLECTIVE

Stress classification:

• Hypostress: insufficiently low stress

• Eustress: sufficient, adaptable stress
• Hyperstress: recoverable, high stress
• Distress: excessive, unadaptable stress

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 UND E RSTA N D IN G ST R ESS M EC H A N ISM S : TAKE CON TROL OF YOUR H PA-AXI S AN D
AUTONOM I C N ERVO U S SYST EM

The HPA axis (hypothalamic-pituitary-adrenal) is the body's most important physiological feedback
system for stress response. This is a neuroendocrine system, which means that hormones are secreted
from certain parts of the system (e.g. hypothalamus and pituitary gland).

When triggered by a stressor, the hypothalamus produces and secretes corticotropin releasing
hormone (CRH) and vasopressin, or anti-diuretic hormone (ADH). In particular, CRH (but also ADH)
regulates the activity of the anterior pituitary by stimulating corticotropin (ACTH) secretion. Similarly,
ACTH activates the adrenal cortex to secrete glucocorticoid hormones such as cortisol and also slightly
to androgen dehydroepiandrosterone (DHEA) and mineralocorticoids such as aldosterone.

The excretion of cortisol from the adrenal glands is periodic (pulsed) – it follows both circadian (day-
to-day) and ultradian (hours) rhythms. For example, in the morning, cortisol secretion is at its highest,
helping to awaken and significantly increase alertness. Cortisol secretion gradually decreases towards
the evening, and is normally at its lowest around midnight. Studies have shown that this is one of the
most stable circadian rhythms in compliance with the following phenomena in the body.

T HE D I UR NA L SEC R ET IO N O F CO RT ISOL

Cortisol
levels
AWAKE SLEEP
20 nmol/l

15 nmol/l

10 nmol/l

5 nmol/l

6am 9am 12pm 3pm 6pm 9pm 12am 3am 6am

Accelerating Decelerating Wind Physical Psychological

activity activity down repair repair

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 The autonomic nervous system is structurally part of the central nervous system and peripheral nervous
system, but functionally it is a separate part of the nervous system. Autonomic nervous system controls
and regulates the function of smooth muscles, glands, myocardium, and secreting epithelium (such as
stomach, respiratory organs, etc.). Its vital functions include blood circulation, digestion, hormone
secretion, heat regulation, breathing, urine output and reproduction. The central nervous system, in
turn, consists of the brain and spinal cord.

The autonomic nervous system is controlled in the brain by especially by the limbic system that
registers stress signals or stressors. Based on sensory, emotional, and thought information, the brain
mediates either activating or inhibitory signals through the hypothalamus to the parasympathetic or
sympathetic nervous system. One of the most important tasks of the hypothalamus is to strike a balance
between autonomic nervous system responses and hormone secretion.

ST RUCT URE O F T H E AU TO N O M IC N E RVOUS SYST EM

PARASYMPATHETIC NERVES SYMPATHETIC NERVES

“Rest and digest” “Fight or flight”

Constrict pupils Dilate pupils

Stimulate saliva Inhibit salivation

Cranial nerves
Slow heartbeat Increase heartbeat

Cervical
nerves
Constrict airways Relax airways

Stimulate activity Inhibit activity

of stomach of stomach

Thoracic Stimulate release

Inhibit release of
nerves of glucose; inhibit
glucose; stimulate
gallbladder gallbladder

Stimulate activity Inhibit activity

of intestines of intestines

Lumbar Secrete epinephrine

nerves and norepinephrine

Sacral
Contract bladder nerves
Relax bladder

Promote erection Promote ejaculation

of genitals and vaginal contraction

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 Vagus nerve (the tenth cranial nerve) consists of two distinct nerve branches located on the right and
left of the spinal cord. It is the most important and also the longest nerve in the parasympathetic
nervous system. In practice, the vagus nerve regulates the function of all the internal organs, including
the contraction of the muscles involved in speaking and eating.

HOR ME S I S M A K ES T H E B O DY ST RO N GER

Beneficial stress factors aka eustress, is also descirbed in the literature as a hormetic stressors. Hormesis
means the biological effect of some stress-causing factor in the body, where a small dose is beneficial
and strengthening the body, but a high dose is almost toxic. Examples of hormetic stressors include
physical training, sunbathing, open-air swimming, plant phytochemicals and temporary calorie
restriction.

E XAM P LE S O F H O R M ET IC ST R ESSO RS

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 MEDITATION, MINDFULNESS & BREATHING TECHNIQUES

Meditation has multiple health benefits for the whole body; practiced regularly the results are often
somewhat permanent. It should be noted that different meditation techniques produce different results.
For example, the impact of Transcendental Meditation on cognitive skills is different compared to that
of mindfulness techniques.

Psychological effects

• Higher stress tolerance and lower stress levels

• Finding it easier to forgive
• Reduced anxiety and depression
• Improved ability to concentrate and better control of emotions
• Improved memory
• Increased empathy
• Improved cognitive function and intelligence

Physiological effects

• Lower blood pressure and resting heart rate as well as reduced physiological stress
• Lower levels of cortisol in the blood
• Reduced chronic pain and the sensation of pain
• Improved immunity
• Reduced oxidative stress in the body
• Increased alpha and theta waves in the brain
• Increased brain plasticity
• Slowing down the aging process of the brain and improving cerebral blood flow

M I ND F ULNE SS -B A SED ST R ESS R ED U CTI ON ( M B S R)

MBSR is a solid science-based stress lowering and life quality enhacing meditation technique. It was
develop over 40 years ago by professor Jon Kabat-Zinn to treat chronic pain patients in the hospital.
The most important finding was combining controlled breathing with conscious presence and accepting
the present movement and everything that is. The method is based on techniques practiced in
Buddhism. With mindfulness one can create a more clear sense of reality, diminish negative emotions
and improve vitality and astuteness.

Health benefits of mindfulness practice are for example:

• Lower stress levels

• Lower chronic pain
• Lower neck and back pain
• Relief of functional GI disorders
• Lower blood pressure

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 • Lower anxiety, fear and panic
• Faster recovery from fatigue
• More stable mood
• Lower depression

LOV I NG- KI N D N ESS M ED ITAT IO N

As the name implies, loving-kindness meditation focuses on developing the feelings of human kind-
ness, warmth and benevolence through meditation. Compassion, kindness, and empathy are built in
fundamental human emotions. The loving-kindness meditation has been found to significantly increase
positive emotions and, on the other hand, to reduce negative emotional states. Meditation makes it
easier to handle and control these daily emotions.

The health effects of loving-kindness include:

• Can reduce anxiety and depression associated with post-traumatic stress disorder (PTSD)
• Can slow down aging and increase telomere length especially in women
• Can reduce chronic low back pain
• Can reduce migraines
• Can reduce stress responses
• Can increase brain size in the limbic system

B R E AT HI NG T EC H N IQ U ES

Breathing and the regulation thereof have a great impact on the function of the autonomic nervous
system. Deep breathing exercises are especially effective in reducing stress and tension. Extended
exhalation effectively activates the parasympathetic nervous system which is linked for example to
increased relaxation and recovery as well as lowered heart rate and blood pressure.

For example, hightly effective Pranayama breathing techniques can be used to improve stress tolerance
and operational control, parasympathetic nervous system function and respiratory capacity as well as to
reduce blood pressure and oxygen consumption.

Here is a list of a few breathing techniques for stress relief:

• The breath of fire (bhastrika)

• A 10-second breathing exercise for stress relief
• The relaxing breath (visama vrtti)
• Alternate nostril breathing
• Deep breathing exercise (ujjayi pranayama)

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 OPTIMAL NUTRITION & ENERGY MANAGEMENT
Blood sugar regulation: the single most important factor in energy management

The main physiological mechanism affecting the stability and general state of alertness during the
working day is the regulation of blood sugar. Maintaining a stable level of blood sugar by refraining
from overeating, continuous snacking and frequent meals is key to productivity and clarity of mind.
Constant spikes and crashes in blood sugar are a significant factor in mood swings. Hypoglycemia (low
blood sugar) in particular can cause anxiety, irritability and edginess, usually preceded by a significant
drop in cognitive performance.

When the blood sugar level is high, pulsations of hormones such as insulin are secreted into the
circulation, lowering the blood sugar level. Conversely, when the blood sugar level is low, glucagon
and other hormones are secreted into the circulation to raise the blood sugar level. Systemic blood
sugar level monitoring takes place in the beta cells of the islets of Langerhans in the pancreas as well
as in the glucose sensing neurons of the hypothalamus in the brain.

High blood
sugar
Raises blood
sugar Promotes
insulin
release
Stimulates
glycogen
breakdown
Glucagon

Glycogen Glucose Pancreas

Liver

Stimulates Insulin
glycogen
formation
Stimulates
glucagon uptake Promotes
Lowers blood from blood glucagon
Tissue cells
sugar release

Low blood
sugar

Source: Benjamin Cummings, an imprint of Addison Wesley Longman, Inc.

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 RE GULAT I NG B LO O D SU G A R W IT H FOOD

The effects of many performance-boosting herbs and so-called smart drugs are often also associated
with blood sugar regulation. For example, according to a meta-analysis from 2014, ginseng root has
been found to help lower fasting blood sugar levels.

Foods and spices that help balance blood sugar:

(+++) are the most effective

• Cinnamon (+++)
• Bilberry
• Garlic
• Sour cherry
• Apple cider vinegar (+++)
• Coffee
• Chia
• Caraway
• Ginger (+++)
• Shiitake mushroom
• Lemon
• Turmeric (+++)
• Cacao (and dark chocolate)

OP T I MAL B R EA K FA ST, LU N C H & SN AC KS

Here are the basic elements for building functional and nutrient dense meals.
• The energy content and composition of food is essential if you are physically active in the morning
• If you are planning to sit on a machine or at a meeting, it would be good to have the nutritive content
of the breakfast to support a steady blood sugar level. Physical activity forgives, for example,
breakfast containing carbohydrates.
• When working in front of a computer and doing knowledge-intensive work, it is good to pay attention
to the supply of fibers and nutrients. Fibers slow down nutrient absorption and improve bowel
function. Nutritional foods generally support brain function.
• Always choose a high-quality source of protein on each meal you eat to support brain function, blood
sugar regulation and protein synthesis

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 Create an optimal lunch using the following principles:

• Choose a high quality source of protein (wild or organic fish, game, organic poultry, organic lamb,
organic beef etc. or a high quality source of vegetable protein like tempeh, natto or lentils)
• Load your plate with a wide variety of fibrous vegetables
• Use a hiqh-quality oil to support fatty acid intake (like cold pressed virgin olive oil or hempseed oil)
• Add in some nuts and/or berries as a dessert and 1–2 bites of dark (or raw) chocolate

DIY snack bag

Create your own snack bag, which you can put into your car or carry with while traveling. You can put
into your bag for example these items:

• Instant drinks, such as mushroom extracts or high quality instant coffee

• Probiotics, prebiotics and digestive enzymes
• High quality dark chocolate
• Nutritional supplements that can be mixed with drinks, salads, yoghurts and smoothies. For example,
berry and green powders.
• Snacks like self-made Trail Mix
• Cold section for snack drinks
• Portable blender
• Aeropress for coffee lovers

I NT E RM I T T E N T FA ST IN G & K ETO SIS

Intermittent fasting means fasting for a significant portion of the day (for example 16 hours) and
consuming the daily food intake during the remaining eating window (for example 8 hours). The
simplest way to implement this is to extend the overnight fast by skipping breakfast and enjoying
the first meal of the day in the afternoon.

Water, tea, coffee and mineral water are often consumed to maintain fluid balance when fasting.
Low-energy green juices are also a good option as they contain essential micronutrients (see recipes
below). Highly active or athletic people may also consume essential amino acids (EAA) in tablet or
powder form to maximize recovery.

There are various methods of intermittent fasting:

• Fasting for 24 hours 1–2 times per week (”Eat Stop Eat”)
• Fasting for 20 hours followed by a 4-hour eating window (”The Warrior Diet”)
• Fasting for 36 hours followed by a 12-hour eating window (”The Alternate Day Fast”)
• Fasting for 16 hours followed by an 8-hour eating window (”Leangains”)
• Fasting for 18 hours (fatty coffee allowed) followed by a 6-hour eating window (”Bulletproof
Intermittent Fasting”)

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 Health benefits of fasting/intermittent fasting:

• May extend lifespan by slowing down the aging process

• May reduce the risk of developing metabolic and chronic diseases such as
– Cancer
– Diabetes
– Metabolic syndrome
– Arthritis
– Neurodegenerative diseases (such as Alzheimer's disease)
• May improve insulin sensitivity and lower blood pressure
• May reduce oxidative stress in the body
• May improve the hormonal balance of the body

Ketosis refers to the metabolic state in which ketone bodies (and not glucose) form the body's primary
energy source. Ketosis takes place when the consumption of carbohydrates has been repeatedly
restricted to less than 50 grams per day or the overall energy consumed is less than 800 kcal per day
(very low calorie diet or VLCD). If metabolism is functioning normally, the body is in a mild state of
ketosis after a night's sleep (8 hours).

Ketosis is induced incrementally after 3–4 days of low calorie intake, fasting or limited carbohydrate
intake, once the body's glucose stores (glycogen in the liver and muscles) are depleted. The activation
of ketosis is a normal body reaction to secure the energy supply of the central nervous system and the
brain when no glucose is available.
From the perspective of a knowledge worker, ketosis is something to consider in terms of optimizing
your metabolism and energy production. When teaching your body to become more keto- or fat-adapted,
it creates more space and resilience in terms of energy production and hunger tolerance. When you
are not relying only on glucose as an energy source, you can go hours without eating and still feeling
energetic. That is why many people who incorporate ketogenesis and ketogenic diets into their lifestyle
swear by it.

OP T I MAL I M M U N IT Y & H EA LT H

The immune system can be thought of as a military defense system resisting uninvited guests. To put
it dramatically, the troops patrolling the body mercilessly attack intruders, blasting bacteria, poisoning
parasites, devouring viruses and forcing cancer cells to commit suicide. However, sometimes the
soldiers get hit by friendly fire.

Although functioning as a cohesive system, immunity is made up of various parts. A rough distinction
can be made between innate (nonspecific) and adaptive (specific) immunity.
General immunity-impairing factors include chronic sleep deprivation, lack of physical exercise, poor
diet, chronic stress, social isolation and negative thoughts. Despite conventional wisdom, changes in
ambient temperature do not appear to have a significant immunity-impairing effect. In fact, changes
in temperature may even boost the function of the immune system. Isolated studies have found a link
between a low nasal cavity temperature and the accelerated multiplication rate of the rhinovirus.

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 Correct these immunity-imparining factors:

• Chronic sleep deprivation

• Lack of physical exercise
• Poor diet
• Chronic stress
• Lack of social contacts
• Frequent negative thoughts and taking things too seriously
• Travel, flying and changes of environment
• Liberal consumption of alcohol
• Obesity
• Smoking
• Dehydration

Solutions for the above mentioned factors:

• Regular sleep (7–9 hours) & improving sleep quality

• Regular and varied physical exercise
• At least 30 min each day (combination of aerobic exercise and weight training)
• Adequate but not excessive energy supply / optimal intake of micronutrients (vitamins A, D & B6; zinc
and selenium in particular) / optimal intake of antioxidants
• Everyday stress management methods:
• Deep breathing exercises
• Sufficient rest and relaxation
• Meditation
• Relaxing music
• Family and good support network and regular social interaction
• General fun and humor - frequent laughing lowers stress hormones and improves immunity
• Reduce alcohol consumption and choose non-toxic alcohols while drinking
• Reduce abdominal obesity and lose weight
• Quit smoking and avoid passive smoking
• Adequate daily hydration and electrolyte intake

Optimize your Vitamin D intake

Vitamin D has a crucial role in balancing the immune system. Vitamin D acts as a kind of a power supply
for T cells. When an immune reaction takes place, a phagocytic cell traps the pathogen and presents it
to a T cell which produces a VDR receptor. The receptor binds vitamin D from the blood, waking up the
T cell. As a result, helper T cells give away the intruder and killer T cells attempt to eliminate the uninvited
guest. Without vitamin D the T cells will never wake up to finish the job.

Optimal dosage on Vitamin D varies and depends on the individual and his/her needs. Recommended
lab value for Vitamin D (S-D-25) is 100–150 nmol/l.

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 M E A S URI NG A N D M O N ITO R IN G B LO O D GLUCOS E L EVEL S

A constant blood sugar level is one of the key factors for the maintenance of good performance levels
and mental alertness. For diabetics, monitoring blood sugar levels is vital for health. Monitoring one’s
own blood sugar may also be useful for people who are not diabetic.

Optimal blood sugar levels:

• Fasting blood sugar (fasting plasma glucose, FPG)

– Normal: 4–6 mmol/L or 72–108 mg/dL
– Optimal: 4.0–5.3 mmol/L or 72–95 mg/dL (Life Extension Foundation recommends 4.0–4.7 mmol/L
or 72–85 mg/dL)
• Glycated hemoglobin (HbA1C)
– Normal: 20–42 mmol/L / 4.0 % – 6.0 %
– Optimal: 20–34 mmol/L / 4.0 % – 5.3 %
– Disruptive factors may include anemia (excessively low result) or dehydration (excessively high result)

Continuous glucose monitoring systems are developing rapidly. Diabetics have already been able
to purchase via doctor's prescription continuous glucose monitoring devices for a few years now.
Unfortunately regular people and "consumers" are not able to buy these devices officially, yet.
Fortunately some doctors prescribe these devices even if you don't have diabetes.

VA R I AT I ONS IN B LO O D SU G A R L EV ELS

300

250

200

mg/dl 150
Diabetic

100 Recommended

Optimal
50

0
Breakfast Lunch Dinner

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 OPTIMAL MOBILITY & MOVEMENT
E XE RCI S E AT WO R K P L AC E

Based on meta-analysis studies, the most effective way to encourage people to exercise is behavioral
intervention rather than cognitive intervention. In other words, people respond more easily to concrete
experiences compared to intellectual facts. Examples of behavioral intervention include setting goals,
self-monitoring and measuring, feedback systems, exercise prescriptions, and various challenges. This
is also the key for regular movement and exercise at workplace. Having concrete goals, self tracking
and challenges, it is easy to incorporate daily movement into workday.

The best way you can make most out of the working day is to daily implement some kind of movement
into your breaks. We have covered topics on how to optimize standing & sitting; next lets learn new
tools on improving balance, mobility and coordination.

Exercise could be thought of as natural, playful movement that takes place throughout the day, without
forced performances, grimacing, and exhaustion. The saying “grease the groove” (GTG) refers to short,
almost playful exercises conducted throughout the day that place significantly less strain on the nervous
system whilst yielding results along with being fun.

For example, you could do a few pull-ups each time you pass under a scaffold. You could also break up
the working day with intermittent push-ups, squat jumps or dashes in the stairs.

EXERCISE
MANIFESTO

1. Life is movement, movement is medicine.

2. Exercise in a regular and varied manner.
3. Train equally in strength, speed, agility,
balance and endurance.
4. Increase everyday incidental exercise.
5. Utilize your body weight in training.
6. Exercise outdoors whenever possible.
7. Quality over quantity.
8. Exercise in good company.
9. Maintain the balance between exercise and rest.
10. Never stop playing.

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 I MP LE ME NT B A L A N C E A N D M O B IL IT Y TR AI N I N G I N TO YOUR WOR KDAY

Mobility refers to the ability to move the limbs and body through various ranges of motion without pain.
A reduced range of motion of a joint indicates impaired mobility. Mobility (flexibility) is a basic physical
characteristic and, in practice, the basis of general physical ability. Children are a great example of
normal mobility and flexibility. The modern-life tendency to sit down to work that starts at school
reduces natural mobility.

Try these movements:

• forward lunge with upper body rotation

• leg swings to front, back and sides
• knee to chest walking stretch
• upper arm swings to the sides and front
• crab walk
• bear walk
• standing on one leg
• jumping on one leg
• standing on your toes (with both legs and/or one leg)

Also, try these bodyweight movements whenever you have a break:

• jumping jack (great for also elevating heat rate)

• push-up
• lunge
• squat
• burpee (great for also elevating heart rate and using the whole body)
• sit-up
• pull-up (when having a pull-up bar or similar near by)

M OV E M E NT A N D T H E B R A IN

As the saying goes, sound mind in a sound body. Most people are aware that exercise makes us feel
better. Previously it was believed that this was due to physiological factors only. However, recent studies
have found that exercise improves our brain function. According to the latest meta-analyses, exercise
increases the amount of grey matter, particularly in areas crucial for memory functions such as the
orbitofrontal cortex and the hippocampus.

Here is what the research has found considering various types of movement/exercise and the functions
of the brain:

• Lifting weights helps improve complex thoughts, problem-solving and multitasking

• Practicing yoga and similar movement improves the integration of mind and body and helps deal with
fear and anxiety

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 • HIIT training helps with appetite regulation, blood sugar regulation and staves off from addictions and
cravings
• Sports drills and complex movement helps improve attention, task switching and visual-spatial
processing
• Aerobic exercise helps improve memory and prevent from cognitive decline

E XE RCI S E W H IL E T R AV EL IN G

Move in the airplane:

• Walk in the plane every hour or so

• If there is room, do air squats and push-ups every once in a while
• While sitting, do calf raises and squeeze your glutes; you can also do kegel exercises for your pelvic
muscles
• Do fist and arm squeezes whenever feeling like it

Take with you on your traveling bag:

• Small foam roller and a lacross ball (for myofascial release and massage)
• Resistance band(s)
• The x3 bar strength platform (easily fits into normal size luggage)
• The most complete and best option for strength training anywhere without the need for a gym
• Vibram Fivefingers for optimal posture and barefoot feel while walking

ACT I V I T Y A N D M OV EM EN T T R AC K IN G

The main benefit of activity trackers is that they encourage people to move – get up periodically and
take the stairs instead of the elevator. Some trackers have a vibration feature to warn the wearer of
excessive sitting. Some trackers can measure and calculate sitting and standing as distinct categories,
making it possible to improve daily activity levels.

ST E P COUNT A N D AC T IV IT Y L EV EL IN AD ULTS

Passive < 5 000 steps per day

Low activity 5 000–7 499 steps per day
Moderate activity 7 500–9 999 steps per day
Good activity 10 000–12 499 steps per day
Very good activity 12 500+ steps per day

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 Functional Movement Screen (FMS) is the optimal choice when it comes to measuring mobility and
body control. FMS is a set of seven exercises developed by Gray Cook, an American physiotherapist
who specializes in strength training and body movement. The FMS test gives the best information on
overall mobility with the least amount of effort and resources. We would recommend FMS for everyone
to find out your baseline mobility and body movement status and do it 6 months after incorporating
mobility and movement practices into your weekly routine.

F U N C TIO N A L MOV E MEN T SC REEN E XE RC I SE S

DEEP SQUAT HURDLE STEP TRUNK STABILITY PUSH-UP

ROTARY STABILITY IN-LINE LUNGE ACTIVE STRAIGHT LEG RAISE SHOULDER MOBILITY

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 CONCLUSION
To fully maximize your own potential and to optimize your workday we highly recommend that you
participate in the Upgraded Workplace program.

PROJECT TIMELINE CLOSING & FOLLOW-UP

OPTIMAL MOBILITY & MOVEMENT Wrap-up event with experts. Sharing of experiences.
Exercise and active breaks at the workplace and
during travel. Activity tracking. Developing balance,
6 Developing your personal plan & next steps.

mobility, coordination and improving brain health. OPTIMAL NUTRITION & ENERGY MANAGEMENT
Strategies for better energy levels such as intermittent fasting
5 and ketogenic diets. Learning about blood sugar
management. Dietary supplements for energy and focus.
OPTIMAL STRESS MANAGEMENT Optimal breakfast, lunch and snacks. Enhancing immunity.
Learning to measure stress. Trying out adaptogenic
(stress-reducing) herbs and supplements. Playing with
4
hormetic stressors such as cold & heat alteration.
OPTIMAL SLEEP & RECOVERY

3 Optimizing bedroom & circadian rhythms. Implementing

sleep tracking & understanding sleep quality. Performing
optimal naps. Learning breathing & meditation techniques.
OPTIMAL PRODUCTIVITY & ERGONOMICS
Optimizing desk & work environment. Optimizing memory, 2
concentration, focus & decision making. Understanding
habits, behavior, time & task management. ORIENTATION

1
Kick-off event with experts. Meaning, optimal performance and
PREPARATION well-being at work. Getting familiar with gadgets & apps. Self-
Planning, assessment & selection
 assessment of status quo and personal goals.
of Upgraded Workplace champions.

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