My Optimal Health Journey

On this page, I will share with you my struggles and wins in my pursuit for optimal health.

I always believe in practicing what I preach and not sharing with people theory.

Applied knowledge is power, not knowledge alone.

Like many other folks, I still find it a struggle to follow all aspects of optimal health on a daily basis.

In particular, getting enough rest and maintaining proper nutrition for all my meals.

I still submit to my cravings for chocolate, ice cream, biscuits and coffee occasionally.

This is just being human I guess…

Everything in moderation is a more practical approach when it comes to food.

Therefore, I don’t expect everyone to master it at one sitting.

Like what Confucius says, “a journey of a thousand miles begins with a single step”.

Take your time to integrate the elements of optimal health into your life and may you enjoy the rewards that your body can provide you.

In the words of Dr. Demartini, “You have been given a body that is perfect for your mission, the moment you realize that and have gratitude for that, is the moment your body takes you to new heights”.

My Story

My hospital stay and my dear friends visting.

My hospital stay and close friends. 🙂

One of the defining moments for me to recognize the importance of optimal health happened on 23 Jan 2016 when I was hospitalized for a very serious case of stroke which almost claimed my life.

I didn’t even know I was in the hospital until I woke up from my coma on 8 Feb 2016, which is slightly more than 2 weeks.

It all started with a terrible headache which caused me to lose my consciousness.

Thank god my mum was home to send me to the hospital via an emergency ambulance.

Otherwise, I wouldn’t be here to share my story with you.

My mum told me when I arrived at the hospital, the doctors were already dressed in surgical gown, ready to perform the operation on my brain to stop the bleeding.

Initially, my mum couldn’t decide whether she wanted me to be operated as she was afraid that the surgery may cause my head to be deformed. 

So she consulted my brother, who made the decision to have the operation done since any further delay could threaten my life.

Thankfully, the surgeons from Tan Tock Seng Hospital did a fantastic job and I ended up with only this:

surgery scar

I remember experiencing a lot of hallucinations when I was in a coma.

It was kind of scary at times.

I don’t know how to explain it but it is a feeling like as though your spirit is alive but physically you are not.

It was like a out of body experience. Kind of weird isn’t it? But that’s the way it is… 🙂

I am very grateful for the excellent healthcare system in Singapore and the professionalism displayed by the staff at TTSH during my stay in the hospital.

I hope my story has inspired you to take a closer look at your life and appreciate the body that you have been given.

You don’t have to go through the experience that I had in order to recognize the importance of optimal health.

My Journey To Recovery

I started by setting 90-day goals for all 7 areas of my life:

Spiritual

spiritual

Meditate for 15 minutes a day

Mental

mental

Read 30 minutes a day

Financial / Business

financial

Save 10% of my online business income

Increase EIMH monthly earnings by 10% every 2 months

Physical

physical

30 minutes / 1 hour of physical activity every day (walk/run/strength training/yoga)

Sleep (11pm – 7am)

Vocational

vocational

1 Article per day / 20 LA Links built / 1 Email newsletter a day

Family

family

Have a family meal once a week

Social

social

Attend 2 to 3 business networking events

I find it more manageable to focus on 1 key activity for each area of my life.

More importantly, the goals that you set for yourself should be aligned to your highest values in life.

I would encourage you to do the free Values Determination exercise from Dr. Demartini to figure out what you truly value in life.

My top 3 values: Health/Exercise, Vocation, Business. 

You can use Google Calendar or the Program Evaluation and Review Technique (PERT) to plan out your day.

I personally use PERT to ensure all these 7 areas are covered in my life. 

By taking care of these 7 areas, you will indirectly fulfill some of the criteria that I have discussed about optimal health.

My PERT Chart

My PERT Chart

In my PERT chart, I have written down all the days of a month and used post-it pads of different colours to highlight the different areas of my life that I am fulfilling.

List of tools that I used to create my own PERT chart:

pert chart tools

PERT Chart Tools

1. 1 piece of large Mahjong Paper

2. a Black/Blue Marker

3. a Pencil

4. a Metal Ruler

5. Post-It Pads of different colours (minimum of 7 colours)

Instructions

1. Find a big space where you can place the entire mahjong paper. I prefer to do it on the floor.

If you can find a table for it, it will be even better.

2. I use the size of the post-it pads to define the boxes that I have in the chart.

Therefore, you will want to pick the smaller sized post-it pads so that there is ample space for you to put the entire 3 months of planning into your chart.

This will ensure that I am on track with the 3 months goal that I have set for myself across all 7 areas of my life.

3. Next, I will use a pencil and ruler to draw the outline for the multiple grids that are found in my PERT chart.

4. I will write the timing for each day in 2 hour intervals (from 7 am to 11 pm) on the extreme left of the chart.

This is just a guideline. You can choose to have different time intervals. 🙂

5. I will use 7 different colour post-it pads to signify Monday to Sunday and write down the dates before pasting them to the top row of every month.

6. Finally, I will write down the respective activities that I am doing for a particular time slot in a day on a pre-assigned post-it colour pad for a specific area of my life.

For instance, I have chosen orange for anything that’s related to the exercise/physical aspect of my life.

I have chosen red for my business/financial activities.

By putting this chart directly in front of my work desk, I know exactly what I need to do on a daily basis and look out for other important priorities that are coming up soon.

Using post-it pads enable me to easily adjust my activities to other days if there is a clash of commitments.

This allows me to have more control over my time to ensure that I am not wasting it on low priority things.

What I Did To Meet The 6 Pillars of Optimal Health?

Exercise

exercise

I make it a point to set aside 30 minutes every day for exercise in the morning.

If I can’t do it for any reason, I will do in the afternoon.

You will find my schedule below:

Monday

2.5 km walk, followed by a 20-minute session of kettlebell workout

Tuesday

2.65 km run, followed by 30 push-ups

Wednesday

2.5 km walk, followed by a 20-minute Theraband workout

Thursday

4 km run, followed by a 20-minute session of kettlebell workout

Friday

An hour of yoga class at True Yoga Singapore at Pacific Plaza.

It is very near Orchard road for people who are living in Singapore. 🙂

If you want to join me for a free Yoga class, let me know.

I can arrange one for you because I am a VIP member with this yoga studio.

yoga membership

 

 

 

 

 

Saturday

2.5 km walk, followed by 30 push-ups

Sunday

5 km run

Attitude

attitude

I read an inspiring book for 15-30 minutes before going to bed every day.

Rest

rest

My goal is to stop work by 10 pm and go to bed by 11 pm.

Of course, there will be days that I can’t meet this timing but I will aim for at least 7 hours of sleep every day.

Otherwise, I may catch a nap in the early afternoon.

This is an area of my life that I am still working on. 🙂

I am using this app, Sleepmeter Free, to track my sleeping habits.

Nutrition

nutrition

I aim to have 5 meals a day at regular intervals of 3 to 4 hours.

Breakfast – I will generally have a meal replacement with 2 scopes of plant based protein coupled with a handful of walnuts, almonds, pine nuts, pumpkin seeds and raisins.

Snack 1 – Fruits of different colours from the following selections like blueberries, apple, pear, pineapple, black berries, orange, dragon fruit, kiwi fruit, water melon, rock melon and a bunch of others. I aim to have at least a few servings of fruits every day.

Lunch – a bowl of Quinoa with a serving of vegetable and fish along with a scoop of plant based protein.

Snack 2 – 2 scoops of plant based protein with a handful of nuts combined with water and vitamin B complex supplement.

Dinner – a bowl of porridge with a serving of vegetable and fish along with a scoop of plant based protein.

Environment

air

Clean air and water, adequate sun exposure and a clean living environment are essential for optimal health.

Therefore, I installed a water purifier and air purifier for my home to serve this purpose.

I expose myself to the morning sun for about an hour between 7 to 9 am every day unless it is raining or I have an appointment to go to.

I aim to get about 10 minutes of sun exposure between 10 am to 2 pm for vitamin D production.

As for the living environment, I set aside 10 to 15 minutes to tidy up my room every week and put things back to the right places at the end of the day.

Besides tidying up my room, I help my mum to vacuum the floor, hang the clothes for drying and wash the dishes every day unless I am out.

Supplementation

supplementation

Nutrilite is the supplement brand that I am taking for my recovery and health maintenance.

I have tried a few brands in the past but the results are not as effective as what I have gotten from Nutrilite.

You will find the complete list of supplements that I am taking on a daily basis below:-

Morning after breakfast

Foundational Supplements

Double-X (a Multi-vitamin, Multi-mineral and Phyto-nutrients supplement)

Salmon Omega Complex

Add Ons

Multi-Carotene (Vitamin A)

Natural B Complex (Vitamin B Complex)

Bio C Plus All Day Formula (Vitamin C)

Cal Mag D Plus (Calcium, Magnesium & Vitamin D)

Lecithin-E (Vitamin E) 

Coenzyme Q10 Plus (CoQ 10)

Iron Folic (For formation of red blood cells, I loss quite a lot of blood due to the surgery)

Milk Thistle and Dandelion Plus (For liver health)

Garlic & Licorice (For immunity and inflammation)

M-Plus Tablet (For memory improvement)

Lunch

Add Ons

Natural B Complex (Vitamin B Complex)

Lecithin-E (Vitamin E)

Cal Mag D Plus (Calcium, Magnesium & Vitamin D)

Dinner

Foundational Supplements

Double-X (a Multi-vitamin, Multi-mineral and Phyto-nutrients supplement)

Salmon Omega Complex

Add Ons

Natural B Complex (Vitamin B Complex)

Bio C Plus All Day Formula (Vitamin C)

Cal Mag D Plus (Calcium, Magnesium & Vitamin D)

Lecithin-E (Vitamin E) 

Coenzyme Q10 Plus (CoQ 10)

Iron Folic (For red blood cells)

Milk Thistle and Dandelion Plus (For liver health)

Garlic & Licorice (For immunity and inflammation)

M-Plus Tablet (For memory improvement)

I have consulted a nutritionist before arriving at this supplementation plan.

Therefore, the list of supplements that you need may be different from mine. 🙂

If you are interested to learn more about the supplements that I am taking and how it has benefited me, feel free to contact me.

I can arrange a skype session with you to share more details if you are living overseas.

P:S – If you are living in Singapore, I can arrange a time to meet up with you if you are really interested to learn more about the products.

Putting it all together

You will find my daily calendar which aims to fulfill all 7 areas of life along with the 5 pillars of optimal health below:

daily calendar

So that basically sums up my journey towards optimal health. If you have any questions, free feel to use this contact form to get in touch with me directly.

P:S – I answer all my emails personally. 🙂

Bringing you closer to optimal health!

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Published on 24 Aug 2016

Last Updated on 27 Oct 2016