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 π.
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 π
Think positive and be Circle-Of- Influence.
Compiled by,
TayKC
An avid cyclist
A technopreneur, semiconductor industrialist
10th August 2024
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