BMWi-2024 fulfillment


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. 


  1. 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 Intermittent fasting 18/6, 1 to 2x per week ( skip dinner or anyone meal). Never worry about hungry at night because that triggers an Autophagy process, destroying senescent cells gradually and preventing tumours from sticking more places. Aim at 110 days (30%) per year in fulfilling the commitment of IF18/6 or 16/8.

Achievement in 2024:

For reference, 2021: 63 /365 days

2022: 55/365 days

2023:94/365 days

2024: 106/365 days

Ensure substantial amount of vitamins and supplements per day. NMN, Resveratrol, VitD, omega 3, full range of vitamins. Target muscle mass of more than 75%.

  1. W, Workout regularly, gym 2x per week, ensure muscle mass is 75%. Perform squat exercise 3 sets per day with 100 times each set. Reverse calves raise 3 sets per day with 100 times each set. Manage the cardio exercise like cycling target of >4500km per year where heart rate is controlled below 175bpm. Achievement in 2024:
    ( for reference, 2019:4427.3km, 2020:5305.3km, 2021:4580.94km, 2022:4772.81km, 2023: 4507.57km, 2024: 5593.12km) Ensure VO2max is more than 40.
    High intensity cardio exercise inhibit cancer. Actual achievement in 2024: So as the RHR, rest heart rate, management at sleep. Actual achievement in 2024:
    2024 is a year that I had two special records in my cycling sport, ie the 400km ride
    and the KOM, King Of Mountain ride, 211km with 4386m elev gain. 
    . My age was at 60 yr old in 2024 and I hv never expect my stamina could progressed well to break my own previous record of 300km. I do remind myself that over cardiovascular exercise is detrimental to health like the risk of AF Atrial Fibrillation . Adequate healing time is always important where the RHR could resume back to stable rate at about 62bpm .

  1. i, interaction and laughter, laughter, again laughters . Strong social connection is the cornerstone of longevity. Target Ride and Camp of minimum 5x per year. Actual achievement in 2024 :
    Be positive in yr mindset, your job or duty with a strong Circle-Of-Influence and Circle-Of-Control habit
    .



Compiled by

TayKC 

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