Data Driven Self Care

Here we are approaching the end of 2018! It’s been quite the year for the Hansen household with the addition of our new kiddo, having two boys under the age of 3 has kept us vey busy.

In addition to the family changes we’ve had, I’ve personally been focusing on health and wellbeing. As I approach my mid-thirties (yikes!), I felt it was time for me to pause and reassess my lifestyle habits and choices. I’ve lost nearly 30 pounds to bring my BMI back to a normal-range and I find myself having much more energy throughout the day.

I wanted to share a number of changes I’ve made that have personally helped me, in hopes that others could find value in this too. And in particular, I wanted to call out various apps and technologies that have helped make my self care transition much easier.


As I’ve aged, I completely underestimated just how much a healthy diet can impact your weight, body shape and mood. In years past I have cut out various foods based on how my body reacted to them (pork, beef, beans, etc. were removed from my diet). Taking it a step further this year I also cut out most breads, all deep fried food, alcohol and many processed foods (deli meats, cheeses, etc). I’ve found that I eat smaller portions now and still feel full and energized.

I also spent time with a naturopath who was able to recommend a number of supplements that I could be adding to my diet to help get the necessary nutrients I needed given my diet change. It still feels a little strange being one of those people who takes 6 different pills in the morning, but hey, if it’s helping my wellbeing then all the better!

I’ve also started using a food journal to track my diet and when I have symptoms based on the food I eat. I’ve used Cara, but there are many others out there that may fit your needs. Being able to have all data related to your diet, symptoms and mood made it easy to make changes to better my health.



For a number of years I’ve been a proponent of fitness as part of a healthy lifestyle. While I don’t consider myself an athlete, I do try to get roughly 30-60 minutes of exercise each day. Having a small home gym really helps here, as well, enlisting a personal trainer to help you meet your fitness goals is good advice.

Traditionally my exercise routine would be relatively varied for each session without really planning or tracking. Instead, I started building regular exercise routines using the Strong fitness app. This allows me to focus on different parts of the body each day (legs/back one day, upper body another, core, etc). One of the biggest benefits I’ve found here is that I can usually have consecutive days of workouts without feeling overtired. Of course, it’s good to put in rest days as well. I normally pick a day on a weekend to take a break from the gym and focus on other ways to meet my activity goals (getting the boys outside helps!).



As you could imagine, introducing another child into the world automatically comes with a disruption to your sleep. I am one of those people who does not function well without a good nights sleep! Paired with my Apple Watch, I’ve used AutoSleep to track how much sleep I’m getting (and the quality I’m getting).

AutoSleep is great app - not only for the fact that it’s feature-rich, but also due to the fact that it automatically detects your sleep and awake time (hence the name!).

The only change I had to make here was wearing my Apple Watch to sleep each night. Traditionally I’ve used overnight as a time to charge my watch. With sleeping with it on, I now charge it when I’m getting ready to head to work.

Keep your watch on Theatre Mode when you’re sleeping to avoid it lighting up when you move!


Lastly - I’ve been using the Headspace app to introduce about 10 minutes of mindfulness and meditation into most of my days. This has been the largest challenge for me, as traditionally I haven’t been someone who has gravitated towards these types of activities.

I’ve found that taking time out of each day to pause has been super helpful in relieving stress and giving me perspective on an otherwise busy life. I’ve also found that pausing from Facebook and Instagram has been great too!

Bringing It Together

With all of these separate apps helping me on my self care journey, it could be easy to have a fragmented view of my progress. Thankfully each of them integrates with Apple Health, which means I have one view into the data on my health.

The graph below shows my weight over the past year (been a big drop!). Other interesting data points that I track are:

  • Body Mass Index (BMI) & Body Fat % using a Withings Scale.

  • Waist size

  • Mindfulness minutes

  • Workout data

  • Sleep data

  • Heart Rate

Hopefully the tips above will be helpful for anyone who’s looking to take care of themselves and use data to help your self care journey. Follow me on Twitter if you want to connect!

Two Kids / Two Months


How quickly life changes!  Two updates in the past two years and since then we've welcomed our second child, Henrik, to our family.  This has also afforded me the opportunity to step away from work for 2 months to spend time with our new addition and our 2 year old.

This has been an important time to focus on the family, and I'm grateful that (and .com) have excellent parental leave policies.  It's easy to disconnect from work for a few months when your VP does so as well, utilizing our sabbatical program this summer to spend time with her daughter.

While I'll miss these times with my family on a weekly basis, I'm looking forward to getting back in the swing of things in my professional life and moving forward my career.  It's been fun to see how some of my work skills can apply to our family, and I'm more excited to see how my family will help influence me in being a better leader at the office.

Looking forward to providing more updates here and on my Twitter feed throughout the second half of 2018.  Stay tuned!

Website Updated


It’s about that time for a regular blog update!  Spent some time over the long weekend in BC refreshing my website and realized that it’s been a number of months since I posted.  And thanks to the amazing camera on the iPhone X I’ve been able to upload some nicer images that can be used.  I also toyed with updating the design and template a bit further but liked that Squarespace gives you the freedom to spice up your design without much work.

I have been purposely shying away from social media in recent months. I’m barely ever on Facebook any more and rarely posting to Instagram.  Will continue to post here on my blog when I can and will post random (mostly work related content) to my Twitter feed.  It’s been freeing to not spend as much time online.

Funny enough, my last blog post was mainly technical focusing on changes I made to my backup strategy for personal data. After nearly losing 7 years of photos on iCloud Photo Library (long story) I have simplified my backups greatly.  Moving away from Apple's networking gear and doing a simple USB backup via Time Machine + Backblaze looks to be the right approach for now. 

That’s all for now!