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BMWi-2024 fulfillment

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BMWi 2024 fulfillment  1. B, Bed early, 7 hrs sleep, sleep quality score of >=65with Deep and REM mode of >1 hr respectively (ref:Garmin watch) . Target 255 days(70% ) per year to achieve >=65 sleep score. Achievement in 2024: This is by far the most challenging target for me as any dinner of over eating will fail the sleep score. Any over drinking of more than 2 pegs of hard liquor or 2 glasses of beer will fail my sleep score. Any excessive night cycling with high heart beat will fail my sleep score. Napping is equally important too.  M, Meals in a moderate mode. Practice the 80:20 diet approach. Means >=20 gram of protein food per meal. 80% of the portion in fiber mode like vegetables. Take note that high protein is not good, because high protein raise up the mTOR hormone which suppress the healing genes like Sirtuins 1...7. Be moderate, 20g to 35g is enough. The Ensure milk brand is a good source. Also practice I...
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Chulaphorn 10th village, Betong. The Blue Zone.

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My second visit to this 'longevity' village on 31st December 2024.    This time, we used tandem bike to cycle from Betong town to Chulaphorn 10th village, 30km, 534m elevation gain . Mainly Kampung route, cemented road surface, except the last 3km epic trail where we hv to push through off road climbing terrain for about 300 meters. The long house resort was very clean and comfortable.  No aircond needed as the atmosphere in this village is cooling, surrounded by deep forest. I am glad to hv met the Kampung leader ChengDong ι™ˆδΈœ and thank him for making our trip possible by staying in the long house.    Aunty Ming Ming, 85 yr old, welcome us and organise kitchen food as well as the forest walk to see those big trees .  Food that involved with fish and chicken are to be waited for some hours because they need to catch the fish from the pond and also chicken from the home cage.    Slaughter, cleaning and finally cooking.    ...
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KOM 2 🚴 CH->GM->CH, 16&17Nov'24

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KOM2, CH->GM->CH Cameron Highlands KTerla-> Gua Musang -> Cameron Highlands KTerla.  211km, 4386m elev gain =============================== Every cyclist would like to conquer mountains apart from the ultra long distance like our HER400km ( 24th August 2024).   We had our KOM1, Simpang Pulai to Cameron Highlands KTerla last year with 1850m elev gain.  Therefore, we planned ahead for the KOM2 aiming at much higher elev gain of >4000m say. This idea was initially brought up by our AhPoh Bonny Kan wrt Bukit Tampin 9x which indirectly inspired by our Guru Dirk Limann who had many experiences in >4000m elev gain . Quek Shio's strava, Blue Valley to Gua Musang and return to Blue Valley, showed 5800m elev gain but all of us doubted if this is correct. Hence, we decided to conquer this KOM CH-GM-CH. I must thanks Cikgu Tan for the captain role who always supported my thoughts and fine tune the idea.  Appreciation goe...
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