The B.M.W.i., my healthy living's guidelines and kpi .
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.
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 😁.
Drink matcha always.
3. W, Workout regularly with strong cardio exercise. Gym 2x per week, ensure muscle mass is 75%. Perform daily squat exercise, 3sets per day with 100 times each . So as the reverse calves raised in daily, 3 sets @ 100x each . Also the kettle ball swing and abs rolling, daily 2sets @ 20 times each.
Cycling of >4500km per year. Ensure VO2max is above 40%. High intensity cardio exercise inhibit cancer! 
Some effort needed for the visceral fat trimming.
4. i, interaction and laughter, laughter and again laughters . Ride and Camp at 5x per year.
It's amazing to see those nonagenarian German cyclist enjoying the alcohol free beers.
What's my kpi performance after 6 months of 2024;
To live to 100 yr old is possible 😁
Think positive and be Circle-Of- Influence.
Compiled by,
TayKC
An avid cyclist
A technopreneur, semiconductor industrialist
10th August 2024
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