- Bob Troia is a biohacker who uses his own body as a laboratory, optimizing his lifestyle through detailed data collection.
- After one month of 16-hour fasting combined with a high-fat, low-carb diet (the Bulletproof approach), he lost about 5kg, reduced body fat by 2%, and increased testosterone by 35%. However, it's important to watch out for increased cholesterol levels.
- You can build a DIY infrared sauna at a low cost, but it's crucial to pay attention to wavelengths, EMFs, and safety.
- Monitoring indoor air quality can reveal easily overlooked issues, such as CO2 buildup at night and NO2 influx from morning vehicle exhaust.
Introduction: The "Quantified Bob" Approach to Knowing Yourself Through Data from New York
One of the biohackers we've been keeping an eye on is Bob Troia, also known as Quantified Bob. He hacks his living environment with the mindset that "my body is a laboratory." The discoveries he's made through his technical curiosity and meticulous data collection offer many practical tips that we can easily replicate. In this article, we'll break down his most notable experiments—fasting and diet, infrared saunas, and home air monitoring—while sharing practical tips and precautions.
The 30-Day Bulletproof Intermittent Fasting Experiment
What He Did (Overview)
Bob practiced intermittent fasting for about 16 hours every day (the 16:8 method), restricting his eating window to between 2:00 PM and 8:00 PM. His mornings consisted solely of Bulletproof coffee, while his lunches and dinners focused on a high-fat, low-carb diet featuring grass-fed beef, lamb, wild-caught salmon, eggs, avocados, leafy greens, sweet potatoes, and chocolate with 90% or higher cocoa content. He took a break from exercising during the first week, then incorporated short, infrequent workouts over the remaining 23 days.
Supplements and Indulgences
Bob also actively incorporated supplements, taking vitamin D, vitamin A, fish oil, and BCAAs. Although he enjoys beer and red wine, he kept his alcohol intake moderate during this period, limiting himself to small amounts of dry white wine when necessary.
Results and Precautions
In just one month, he experienced dramatic changes: a weight loss of about 5kg, a 2% drop in body fat, and a 35% increase in testosterone. On the flip side, his cholesterol levels went up. When we read about his experience, we realized that short-term improvements in body composition don't always align with changes in blood markers, making regular blood tests and medical supervision absolutely essential. Bob himself reported on his progress over the following year and a half, sharing tips for long-term consistency and knowing when to "loosen up."
Building a Home Infrared Sauna for Under $150: DIY Hacks and Safety
DIY Ideas
To bring an infrared sauna into his home, Bob built a simple DIY setup using 850nm near-infrared lights and ceramic sockets. He notes that even in small Japanese bathrooms, you can make the most of the space by partitioning it with a shower curtain. We also tried using small infrared lights and definitely felt a localized warming sensation, though it's not quite the same as a full sauna experience.
Evaluating Safety and Effectiveness
The key things to watch out for are wavelengths (near, mid, and far infrared), electromagnetic fields (EMFs), ventilation, and fire risks. While Bob recommends a low-EMF full-spectrum setup, budget-friendly DIY projects tend to rely heavily on near-infrared. If you decide to build one yourself, we strongly recommend adhering to electrical wiring and equipment ratings, and consulting an electrician or doctor if necessary.
Hacking Indoor Air: Issues Revealed by AirPi and How to Fix Them
What He Measured
Unable to find a commercial product that met his needs, Bob built his own open-source AirPi to monitor the air in his bedroom, measuring temperature, humidity, atmospheric pressure, CO2, CO, VOCs, light, and noise. The data revealed that air quality dropped at night due to CO2 buildup, and NO2 levels spiked in the morning from the exhaust of nearby delivery trucks.
Practical Solutions
Based on Bob's observations, here are some practical countermeasures. To tackle CO2 while sleeping, use proper ventilation or exhaust fans. HEPA filters can reduce particulate matter (PM), while activated carbon filters are effective against VOCs. Simple habits can lead to major improvements, such as avoiding opening windows during peak traffic hours, keeping bedrooms away from the street side, and monitoring regularly to spot trends. When we tried this ourselves, we found that just using a small air purifier and timing our ventilation noticeably improved our sleep quality.
Conclusion
Quantified Bob's experiments teach us the value of "measuring yourself." While short-term fasting and diets can yield clear results, blood markers and long-term effects vary greatly from person to person, so it's wise to pair DIY hacks with medical check-ups. DIY infrared saunas and air monitoring are cost-effective and worth trying, but safety, regulations, and electrical knowledge shouldn't be taken lightly. Our geefee team has learned a lot from Bob's approach, and we encourage you to find what works best for you through your own small experiments.
Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.