2025 BMWi closing reflection

2025 BMWi Closing Reflection
A Holistic Discipline for Health, Longevity, and Purpose
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A holistic approach to health discipline and attitude is sacrosanct, much like praying to God. Health is not accidental—it is practiced daily with intention.
BMWi represents four pillars of my lifestyle:
B — Bed (Sleep)
Sleep early, prioritising Deep & REM sleep
Maintain a stable resting heart rate (RHR)
M — Meal
80:20 diet principle, emphasising fibre-rich whole foods
Regular intermittent fasting, mainly skipping dinner
W — Workout
Exercise sufficiently to maintain:
VO₂max > 38 ml/kg/min
Muscle mass ratio ≥ 75%
i — Interaction
Meaningful social interaction through gatherings, camping, and family time
Lastly, alcohol intake is avoided where possible:
Maximum 2 pegs or 2 glasses per week
Do not poison our precious body, only to rely on insurance and hospitals later in life πŸ˜…
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B — Sleep: The Mother of All Health
Sleep remains the highest priority, yet the most difficult metric to optimise.
It took me 3.5 years to reach an acceptable average sleep score of 71, 
based on Garmin watch tracking. While the accuracy of wearables is often debated, Garmin remains one of my most consistent and stringent reference tools.
Sleep Performance Summary
2024:
253 days with sleep score >65
69.3% annual passing rate
2025:
288 days with sleep score >65
78.9% annual passing rate
This improvement correlates strongly with my significant reduction in alcohol intake, now capped at 2 pegs per week, with only rare exceptions.
Sleep is the mother of all health—top priority of priorities.

M — Meal: Nutrition & Fasting Discipline
The 80:20 diet remains my cornerstone, with a strong emphasis on fibre, inspired by Blue Zone dietary patterns.
Intermittent Fasting (18:6, Skipping Dinner)
My 5-year commitment shows steady improvement:
Year, Days Practised, Annual %
2021, 63 days, 17.2%
2022, 55 days, 15.1%
2023, 94 days, 25.75%
2024, 106 days, 29.04%
2025, 113 days, 30.96%
OMAD is practised quarterly
Daily supplements include:
Vitamin D3
NMN
Resveratrol
Coenzyme Q10
Other essential micronutrients
Protein intake is carefully managed:
25–35g per meal, especially at breakfast
Result: muscle mass ratio improved from 73% to 75%

W — Workout: Endurance Over Ego
My workouts encompass:
Road cycling
Gym resistance training
Long-distance endurance rides
HIIT on stationary bike
A priceless lesson from my cycling guru, Mr Dirk Limann
(turning 83 years old in two months):
“Endurance cycling is the key to sustaining high VO₂max as you age.”
This advice is golden and serves as a constant reminder as I move deeper into my senior years.
Annual Cycling Distance
Year
Distance
2019; 4,427 km
2020; 5,305 km
2021; 4,581 km
2022; 4,773 km
2023; 4,508 km
2024; 5,593 km
2025; 6,758 km
In 2024 & 2025, over 75% of rides were on road bikes, enabling longer endurance sessions
Current VO₂max range: 44–47 ml/kg/min
Gratitude to my cycling communities: TCG, HER, Tandem Group, and Bike Touring Group

i — Interaction: The Longevity Multiplier
As Dan Buettner, the Blue Zone researcher, emphasises:
Strong social connections are the cornerstone of longevity.
Highlights:
5× annual camping gatherings organised by our cousin group led by bro Weeyih
Precious family moments:
Mum’s 89th birthday celebration
My DarDar daughter returning home fortnightly
Regular phone calls with children
These moments represent true quality time, beyond any biometric score.

Biological Age vs Chronological Age
After three years of BMWi discipline, I track my progress using:
Comprehensive blood tests
Including telomere length analysis
Result:
Improvement from 1 year younger → 3 years younger biologically
This motivates my next KPI:
🎯 Target: 5 years younger biological age
Is it possible?
Yes—through discipline and consistency.
Looking Ahead to 2026
Planned additions to BMWi:
Sauna therapy
Regular blood donation (to reduce microplastics & iron overload)
HBOT to further enhance VO₂max
Resistive diaphragmatic breathing to improve HRV and sleep quality
Compiled by:
Tay KC
31 December 2025

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