B=Bed, M=Meals, W=Workout, i =interaction 1. B, Bed early, 7 hrs sleep, sleep quality score of >=65with Deep and REM mode of >1 hr respectively (ref:Garmin watch) . Sleep at 10pm or 10.30pm latest. Clearly, festival time is showing poor sleep score. Christmas, CNY and Europe holiday. Napping is equally important. 2. M, Meals in moderate mode. Practice the 80:20 diet approach. Means >=20 gram of protein food per each meal. 80% of the portion in fiber mode like vegetables. Also practice Intermittent fasting 18/6, 1 to 2x per week ( skip dinner). Ensure substantial amount of vitamins and supplements per day. NMN, Resveratrol, vit, VitD, omega 3, full range of vitamins. Minimise liquor whenever possible. Alcohol free beer is OK π. Drink matcha always. 3. W, Workout regularly with strong cardio ex...
Uncle Loh, 95 yrs old, from Tiang Dua village. Wife passed away at 88 yr old. ( wife was 3 yrs younger than Uncle Loh). 8 kids. More than 16 grand and great grandchildren. Diets 1. Breakfast , 2 eggs and one kopiO kosong. 2. Lunch, eat as much as he likes, as delicious food as he likes which includes Bakutteh, foot court food,.... 3. Dinner, one slice of bread or hardly eat. 4. One to two cans of Guinness stout daily, in the evening. Ikigai 1. Cleaning house daily since he stayed alone in Tiang Dua village. 2. Farming, watermelon plantation. Hands on. Interactions 1. Lunch with many friends, doctors, lawyers... 2. Monday till Friday, busy with friends during lunch time. Still driving himself to downtown Melaka. No vision problem. 3. Weekends, busy with family members when kids come to visit him. Medical history 1. Appendix surgery 2. Testicle removal, one side, due to infection (n...
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 ιδΈ 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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