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Good quality sleep is priority one!

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As part of my health KPI—the B.M.W.i. framework—I cannot stress enough the importance of the “B” for Bed: Sleep Quality. Among all health metrics, this is perhaps the most underestimated yet most critical one. A simple slip, such as exceeding the "2-drink rule" (two pegs or two glasses of alcohol), can significantly disrupt sleep and lead to a poor sleep score the following morning.  It's not just about how long you sleep—but how deep your sleep is, and how much time you spend in REM sleep. To track this, I rely on my Garmin watch, which provides a reliable gauge of both Deep and REM sleep. My personal target is to achieve a sleep score ≥65 on at least 255 days in 2025. This typically means logging at least 1 hour of Deep sleep and 1 hour of REM sleep per night. As of 25th July 2025, I’ve hit that target on 153 out of 255 days—well on track to meet or exceed it by 31st December 2025. Now, why 255 days? That’s 70% of the year, and it ref...
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AGING DECELERATION IS POSSIBLE!

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Method: Biological Age Test Through Telomere Length Measurement Telomeres are protective caps at the ends of chromosomes, where all the DNA is stored. God is truly great—He created approximately 24,500 genes, all safeguarded within DNA. Among them, sirtuins 1 to 7 are important healing genes, for example. For more information, you may refer to the book Lifespan by Dr. David Sinclair, a renowned professor at Harvard University. Telomeres shorten as we age, and the process accelerates due to harmful habits such as heavy smoking, excessive alcohol consumption, prolonged sun exposure, low VO₂max, obesity, and a sedentary lifestyle. Damaged telomeres indicate compromised DNA, which disrupts the function of healing genes. This leads to the formation of senescent cells, increasing the risk of tumor development, cancer metastasis, and other diseases such as heart conditions and diabetes. I had been searching for a clinic that could facilitate a telomere test for sever...
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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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