Weekly Blog for a family man in Singapore

Doing 16/8 Fasting every Day

Benefits of Doing 16/8 Fasting Every Day

Improves Insulin Sensitivity
- Fasting lowers insulin levels during the fasting period and allows your body to better regulate blood sugar over time.
Supports Weight Management
- Limits mindless snacking and helps reduce calorie intake by confining eating to an 8-hour window.
Enhances Metabolic Health
- Can reduce inflammation, improve cholesterol levels, and support better fat utilization for energy.
Sustainable Long-Term
- It's easier to follow than longer fasting protocols like 24-hour fasts, making it a daily habit for long-term health maintenance.
Boosts Energy and Focus
- Many people report better mental clarity and more stable energy during the fasting window.
Cellular Repair and Longevity
- Encourages processes like autophagy, where the body cleans out damaged cells, which can promote overall health and longevity.

Is Daily 16/8 Fasting Harmful or Less Beneficial Over Time?

For most people, daily 16/8 fasting is not harmful and can be highly beneficial. However, individual circumstances matter:

Plateau Effect for Weight Loss
- If weight loss is your goal, the body may adapt to this routine over time, and results might plateau.
- You can mix in 18/6 or 24-hour fasts occasionally to break through a plateau.
Energy Levels and Nutritional Intake
- If you're not meeting your caloric or nutrient needs in the 8-hour window, it can lead to deficiencies or fatigue.
- Prioritize nutrient-dense, balanced meals.
For Certain Populations
- Pregnant or breastfeeding women, people with a history of eating disorders, or those with certain medical conditions should avoid daily fasting unless approved by a healthcare professional.

Tips for Maximizing Benefits from Daily 16/8 Fasting

Balance Your Diet During Eating Window
- Include protein, healthy fats, and complex carbs.
- Avoid processed foods, sugars, and overeating just because you're fasting.
Stay Hydrated
- Drink water, herbal teas, or black coffee to stay hydrated and curb hunger during fasting hours.
Mix in Slight Variations
- Once or twice a week, extend to an 18/6 fast or add a 24-hour fast for added metabolic benefits.
Exercise Timing
- Schedule workouts during or just before your eating window to maximize energy and recovery.
Consistency Over Perfection
- Even if you break your fast occasionally, focus on overall consistency rather than rigid perfection.

Who Should Avoid Daily 16/8 Fasting?

Those who experience significant fatigue, nutrient deficiencies, or have certain health conditions (e.g., hypoglycemia).
Anyone unable to maintain a balanced, nutrient-rich diet in their 8-hour eating window.

If you feel good and see positive results, daily 16/8 fasting can be a great long-term approach to maintaining health and managing insulin sensitivity! Always listen to your body and consult a healthcare professional if unsure

Fasting to improve Insulin Senstivity

Is Fasting Good for Insulin Sensitivity?

Yes, intermittent fasting is beneficial for improving insulin sensitivity, which is crucial for maintaining stable blood sugar levels and reducing the risk of metabolic disorders. By giving the body periods of rest from eating, fasting allows insulin levels to drop and improves your body’s ability to respond to it effectively. This can be particularly helpful for managing or preventing conditions like type 2 diabetes.

Steps to Gradually Transition from 16-Hour to 24-Hour Fasting

Transitioning from a 16-hour fast to a 24-hour fast can be achieved through gradual adaptations. Here’s how:

Start with 16/8 Fasting
- Fast for 16 hours daily and eat within an 8-hour window.
- Follow this method consistently for at least 1–2 weeks.
Move to 18/6 or 20/4
- Extend your fasting window by 2 hours every few days.
- Example: Fast for 18 hours, eat within a 6-hour window.
Try One-Meal-a-Day (OMAD)
- Consume all your daily calories in one sitting (within 1–2 hours).
- Stay well-nourished to avoid deficiencies.
Prepare for 24-Hour Fasts
- Pick one or two days a week for 24-hour fasts (dinner to dinner or lunch to lunch).
- Stick to water, tea, or black coffee during fasting hours.
Listen to Your Body
- During a 24-hour fast, pay attention to hunger levels, fatigue, or dizziness. Break your fast if you feel unwell.

How Often to Fast (Monthly Schedule for Insulin Sensitivity)

For General Maintenance
- 16/8 fasting: Daily or at least 5–6 days a week.
- Add one or two 24-hour fasts per week to boost insulin sensitivity.
For Significant Insulin Sensitivity Improvement
- 16/8 or OMAD 5 days a week.
- 24-hour fasts 2–3 times per week, spaced out.
Alternative Option: Fasting Mimicking Diet
- Do a 5-day fasting mimicking diet (low-calorie intake) once a month to mimic fasting benefits without total food restriction.

Other Tips to Enhance Insulin Sensitivity

Diet During Eating Window
- Prioritize low-glycemic foods: vegetables, proteins, healthy fats, and whole grains.
- Avoid high-carb, sugary, and processed foods that spike insulin.
Exercise Regularly
- Incorporate strength training and high-intensity interval training (HIIT) to improve glucose uptake by muscles.
Sleep Well
- Quality sleep is critical for hormone regulation, including insulin sensitivity.
Stress Management
- Practice mindfulness, yoga, or meditation to lower cortisol levels, which can interfere with insulin response.

How Many Days per Month for Long-Term Health?

16/8 Fasting: Regular practice (4–6 days per week).
24-Hour Fast: 6–8 days per month (e.g., twice weekly) is effective for enhancing insulin sensitivity without overburdening the body.

These schedules can be adjusted depending on your individual response, goals, and health. Always consult with a healthcare provider if you have underlying conditions or concerns about longer fasting protocols.

What assests to invest in 2025 if i have $100k

With $100,000 to invest in 2025, it's important to diversify your investments across different asset classes to balance potential returns with risk management. Here’s a breakdown of possible options, considering the current market conditions and trends:

1. Stock Market (Equities)

Large Cap Stocks: Investing in blue-chip companies (such as Apple, Microsoft, Amazon) could provide stability and long-term growth potential. These are typically well-established firms with steady earnings.
Dividend Stocks: If you want income-generating investments, dividend-paying stocks (e.g., Procter & Gamble, Johnson & Johnson) are worth considering. They provide both dividends and the potential for capital appreciation.
ETFs and Index Funds: Investing in low-cost ETFs (such as the S&P 500 ETF or sector-specific funds) provides diversification with relatively low riskstate**
Real Estate Investment Trusts (REITs): Instead of direct property investment, REITs allow you to invest in real estate properties, receiving dividends from rental income without owning the physical properties. REITs focusing on commercial, residential, or healthcare properties can be strong options in 2025.
Direct Real Estate Investments: If you’re comfortable with owning physical property, consider buying residential or rental properties in growing markets or those with favorable tax incentives .

3. Crypile still volatile, investing a small portion in cryptocurrencies like Bitcoin, Ethereum**, or even promising altcoins might align with long-term growth if you’re prepared for risk. Cryptocurrency investments could gain as digital assets continue to mature .

Crypto ETFs or blockchaigy companies provide another angle without directly holding tokens .

4. Bonds

**Government Bonds*e conservative investors, treasury bonds or municipal bonds offer lower returns but are safer, providing stability and income. Government bonds have minimal default risk and are generally seen as a "safe-haven" investment .
Corporate Bonds: If you’re willing to takely more risk, investing in higher-rated corporate bonds can offer better yields than government securities .

5. Precious Metals

Gold and Silver: Precio especially gold, tend to do well in times of economic uncertainty and inflation. In 2025, these assets may provide a hedge against volatility .
ETFs focusing on gold or silver provide exposure to the meta owning physical bullion .

6. Commodities

Oil and Natural Gas: With global demand for el strong, investing in energy commodities (like oil ETFs or companies involved in energy production) could capitalize on future price rises .
Agricultural Commodities: For further diversification, agricultural goods likeat, or soybeans offer potential as population growth fuels food demand .

7. Alternative Investments

Venture Capital: If you're seeking higher returns adle more risk, investing in startups or venture capital could be an option. However, be aware of the risk of high loss in early-stage companies.
Private Equity Funds: These funds can provide exposure to private companies and long-term growth, though they often require larger minimum investments and higher fees .
Collectibles and Fine Art: Another more niche option would be rare collectibles, fine art, or wiassets often appreciate in value, although the market can be less liquid .

8. Impact Investing

If you’re interested in aligning your investments with your values, consider s or green bonds, social impact funds, or companies working in clean energy. As climate and social issues become central, impact investing may offer both financial and societal returns .

Suggested Allocation Strategy (for example):

40% in stocks (40% large-cap growth and 20% dividend-paying stoc*20%** in real estate (REITs or direct property investments)
10% in cryptocurrency or blockchain tech
10% in bonds (government or corporate)
10% in precious metals
10% in commodities, agriculture, or alternative investments

This strategy balances growth opportunities with risk management and provides exposure to various industries and trends that could yield returns over the next 5-10 years.

Before making decisions, it's essential to research each asset class thoroughly, ideally with the help of a financial advisor, to ensure your investment approach aligns with your personal risk tolerance and goals

Do retail arbitrage in Singapore?

Retail arbitrage involves buying products at low prices (e.g., clearance sales, outlet stores) and reselling them at higher prices for a profit. In Singapore, this can be a lucrative side hustle with the right strategy. Here's a detailed guide:

Steps to Do Retail Arbitrage in Singapore

1. Research Trending and High-Demand Products

Categories that Work Well:
- Electronics & Gadgets: Phone accessories, small home appliances.
- Fashion: Limited-edition shoes, branded bags, or seasonal outfits.
- Beauty Products: Popular skincare, makeup, or limited-edition sets.
- Toys and Collectibles: LEGO sets, Funko Pops, and gaming merchandise.
How to Research:
- Check popular platforms like Lazada, Shopee, or Carousell to see trending items and price ranges.
- Use tools like Google Trends or Shopee Insights to find seasonal demand spikes.

2. Identify Low-Cost Sources

Offline Options:
- Warehouse sales: Popular brands like Adidas or Charles & Keith often hold warehouse sales.
- Outlet malls: IMM in Jurong East or Changi City Point offers branded items at discounted prices.
- Clearance sections in department stores like Robinsons, TANGS, or Isetan.
- Grocery and bulk deals at supermarkets for reselling snack bundles.
Online Options:
- Taobao or Alibaba: Great for bulk purchasing at lower prices.
- Flash sales on Shopee, Lazada, or Amazon SG.
- International retailers offering discounts (use shipping services like ezbuy or Airfrov).

3. Validate Profit Margins

Determine your costs: item price, shipping fees, and platform transaction fees.
Use tools like eBay Calculator or set a target margin (e.g., at least 30% above cost).
Test-list items at potential selling prices before buying in bulk.

4. Select Reselling Platforms

Local Platforms: Carousell (most common), Lazada, Shopee, Facebook Marketplace.
International Platforms: Amazon (for small, scalable items) or eBay (for niche products).
Social Media Sales: Set up an Instagram shop for fashion items or a TikTok storefront for trending gadgets.

5. Take Quality Product Photos

Invest time in creating attractive listings. Use good lighting and angles, and highlight key features.
For brand-new items, include tags, packaging, or receipts as proof of authenticity.

6. Optimize Your Listings

Write accurate and engaging product titles and descriptions. For example:
- Title: Brand New Nike Air Jordan Sneakers (Limited Edition, Size 9)
- Description: Authentic, unworn sneakers purchased at the official store. Comes with original packaging. Price is slightly negotiable.
Use keywords and hashtags on platforms like Shopee or Carousell to increase visibility (e.g., #limitededition, #NikeSG).

7. Scale with Analytics

Use seller tools:
- Shopee Seller Centre or Lazada Seller Centre provides insights into top-performing items.
- Monitor trends using tools like Keepa (Amazon price tracker) or data analytics on Google Sheets.

Tips for Retail Arbitrage Success in Singapore

Focus on Unique or Seasonal Items
- Examples: CNY-themed products during January, Halloween costumes in October.
Start Small and Test Demand
- Avoid overstocking until you've validated that the product sells well.
Avoid Gray Market Risks
- Check import/export regulations and ensure products comply with local standards (e.g., electronics require safety approvals like PSB).
Watch for Clearance Schedules
- Singapore retailers often clear seasonal stock during the Great Singapore Sale (June/July) or festive periods (post-Christmas, post-CNY).
Create Bundles for Value
- Sell multiple small items together for a perceived value boost, such as a "Skin Care Starter Set" or a "LEGO Mini Build Pack."

1. Specific Items to Source and Resell

High-Demand Categories and Product Ideas

Electronics & Gadgets:
- Power banks, Bluetooth headphones, smart plugs.
- Source clearance models of popular brands like Xiaomi or Anker.
Fashion & Accessories:
- Branded sneakers, seasonal collections, or limited-edition items.
- Bags and accessories from outlets like Charles & Keith or Coach at IMM.
Beauty & Wellness:
- K-beauty face masks, serums, or popular drugstore brands like L’Oréal or Olay.
- Seasonal beauty sets from Sephora or Guardian during their sales.
Toys & Collectibles:
- Limited-edition LEGO sets, Funko Pops, or Tamiya items.
Snacks & Confectionery:
- Imported treats (Pocky, KitKat unique flavors) and festive snack bundles.

2. Best Sources for Low-Cost Items

Online Suppliers

Taobao/Alibaba:
- Great for bulk purchases, but factor in shipping fees and lead times.
- Use shipping agents like ezbuy Prime, SGShop, or Airfrov for convenience.
Shopee/Lazada Flash Sales:
- These platforms often run time-limited deals; compare prices to find deeply discounted items.
- Look out for voucher codes or promo campaigns (e.g., 11.11, 12.12 sales).
Amazon (SG/US):
- Amazon’s warehouse deals section lists discounted electronics or home gadgets.

Physical Locations in Singapore

IMM Outlet Mall (Jurong East):
- Stores like Nike, Adidas, or Charles & Keith offer significant discounts, especially for older collections.
Changi City Point:
- Fashion brands often have 50%-70% off during seasonal clearance.
Mustafa Centre (Little India):
- Find deals on electronics, watches, and small household items.
Warehouse and Mega Sales:
- Brands like OG, Metro, or Popular Bookstore regularly host clearance events for deep discounts.

Wholesale Markets

Chinatown Market (Festive Goods): Stock up on seasonal items before Chinese New Year or Mid-Autumn Festival.
Beach Road Market: Unique vintage or niche collectible items.

3. Setting Up Your Reselling Platform

For Local Sales:

Carousell:
- Ideal for fast, localized transactions.
- Optimize your profile with trustworthy reviews and clear policies.
- Paid features like “bumping” ads boost visibility.
Shopee:
- Register as a seller and take advantage of Shopee Seller tools for analytics.
- Offer free shipping promotions (factor shipping cost into your pricing).
Facebook Marketplace:
- Cross-post on local groups (e.g., Buy/Sell Singapore, specific niche groups).
- Pro: Free platform, fast direct messaging.

For International Sales:

eBay:
- Great for rare items, collectibles, or electronics. Factor in shipping fees to ensure margins remain profitable.
Amazon:
- Use Amazon FBA (Fulfilled by Amazon) to scale your operations.

4. Marketing and Promotion Tips

1. Create Appealing Listings

Use clear, well-lit photos showing multiple angles.
Example description:
- “Brand new Apple AirPods Pro (sealed box). Purchased from [Retailer] during clearance sale. Warranty valid until [Date]. Offering at a discount for quick deal!”

2. Use Keywords

Include trending phrases or brands in your listing to make it searchable (e.g., “Authentic Nike Sneakers - Limited Edition”).

3. Bundle Low-Cost Items

E.g., offer a discounted bundle of skincare items or toy sets to increase sales volume.

4. Use Social Media to Boost Reach

Share your items on Instagram stories or in Facebook Groups.

Scaling Up: Strategies for Long-Term Success

Automate Processes: Use tools to monitor price drops and set alerts. Tools like Honey for discounts or Keepa for Amazon tracking help streamline sourcing.
Track Your Inventory: Keep a spreadsheet of costs, inventory, and selling prices to ensure profits stay on track.
Join Reseller Communities: Network with other local sellers for leads on where to source high-demand products.

Step 1: Setting Up Your Reselling Platform

A. Carousell

Create an Account
- Register using an email or phone number.
- Choose a username that reflects your niche (e.g., "BudgetGadgetDeals" or "FashionFindsSG").
Optimize Your Profile
- Add a professional profile picture.
- Write a short bio that emphasizes trustworthiness (e.g., "Reliable seller of pre-loved and brand-new items. Fast deals preferred!").
Create Listings
- Photos: Take high-quality photos with good lighting. Show details and packaging.
- Description: Include essential information:
  - Condition: New/Pre-loved
  - Price: Indicate if negotiable.
  - Meet-up/Delivery options: Offer popular meet-ups near MRT or courier delivery.
- Example: Brand-new Philips Airfryer. Purchased from IMM Outlet Mall during a sale. Original price $250; selling for $200. Sealed and comes with receipt for warranty.
Engage with Buyers
- Respond promptly to messages.
- Use Carousell’s “bump” feature sparingly for older listings to increase visibility.

B. Shopee

Sign Up for a Seller Account
- Go to Shopee Seller Center and register.
- Set up your “Shop Name” to represent your niche (e.g., “TechOutletDeals”).
Add Products
- Upload clear photos and fill in the details:
  - Product Name: Use SEO-friendly names (e.g., "Xiaomi Power Bank 10000mAh – New Sealed Box")
  - Price: Competitive and fair pricing with a clear profit margin.
  - Shipping: Opt for Shopee-integrated shipping partners for efficiency.
Boost Visibility
- Participate in Shopee’s campaigns (e.g., Flash Sales).
- Offer free shipping (build the cost into your selling price).

C. Facebook Marketplace

Join Relevant Groups
- Search for niche groups (e.g., “SG Branded Goods Buy/Sell”) to reach specific audiences.
Create Listings
- Upload detailed product descriptions and mention item availability.
- Post items during peak traffic times (evenings/weekends).
Communicate Clearly
- Set payment and collection terms upfront to avoid misunderstandings.

Step 2: Create a Pricing and Inventory Tracker

Here’s a simple system you can set up using Google Sheets or Excel:

Columns to Include

Item Name: Name of the product.
Purchase Cost: Include the original price + shipping/transport fees.
Selling Price: Your target price.
Profit Margin: Automatically calculate as:
Profit Margin = Selling Price - Purchase Cost.
Platform Fee: Estimate fees from Shopee, eBay, etc., and subtract them from your margin.
Quantity Available: Current inventory on hand.
Sales Status: Pending, Sold, or Unsold.
Supplier Details: Useful if restocking is needed.

Formula Examples

Profit Margin Formula:
=C2-B2-D2 (Where C2 is Selling Price, B2 is Purchase Cost, and D2 is Platform Fee).
Stock Remaining Alert:
Use conditional formatting to highlight low stock (e.g., Quantity < 3).

Step 3: Scaling and Managing Workflow

Automate Repetitive Tasks
- Use Google Forms for tracking sales inquiries.
- Employ inventory software like StockSync for larger-scale operations.
Leverage Data
- Identify your best-selling products and adjust your sourcing efforts accordingly.
Build Repeat Customers
- Offer bundle deals or discounts for repeat buyers (e.g., “$5 off your next purchase if you leave a review!”).

Chinese New Year 2025 is going to be here soon.

Preparation Tips

1. Declutter Your Home

Clear out unused items (like our earlier discussion about selling stuff). This aligns with the tradition of starting the year fresh and symbolically removing bad luck.

2. Shop for Festive Decor

Popular Items: Red lanterns, couplets with auspicious phrases, and Snake-themed decorations (for 2025).
Where to Buy: Chinatown, Daiso, or online platforms like Shopee and Lazada.

3. Plan Your Reunion Dinner

Reserve restaurants early or prepare a homecooked meal with traditional dishes like yu sheng and hotpot.
Consider ordering festive platters if cooking is challenging.

Saving Money for CNY

Shop Sales Early: Keep an eye out for discounts on Chinese New Year snacks, decor, and clothing in late December or early January.
DIY Decorations: Crafting your own decor can save money and add a personal touch.
Group Buys: Join neighbors or friends to bulk-order goodies like pineapple tarts or CNY hampers at discounted rates.

Earn Extra Income During CNY

Sell CNY Snacks or Decorations: Homemade pineapple tarts, bak kwa, or festive candies are in high demand.
Festive Freelancing: Offer photography, calligraphy for couplets, or even cleaning services ahead of CNY.
Rent Out Extra Space: Visitors from abroad or other cities might need short-term rentals during the holiday season.

Celebrate Meaningfully

Visit relatives, exchange mandarin oranges, and distribute red packets (ang baos) according to traditions.
Don’t forget to wear new clothes in auspicious colors (red, gold).

1. CNY Snacks

Popular choices: Pineapple tarts, almond cookies, love letters (kuih kapit), and bak kwa.
How to Start:
- Offer small sample sets to friends or neighbors to gauge interest.
- Package your snacks in decorative CNY tins or boxes for extra appeal.
Tips: Use unique flavors (e.g., pandan, matcha) to stand out.

2. Festive Decorations

Sell ready-made or DIY items like:
- Red packets (ang baos) with custom designs.
- Snake-themed ornaments for 2025.
- Paper-cuttings and wall decals with auspicious symbols.
Tip: Offer personalization (e.g., family names, custom blessings).

3. Hampers

Assemble gift hampers with items like mandarin oranges, wine, tea, and festive snacks.
Tip: Partner with wholesale suppliers to keep costs low while maintaining quality.

4. Calligraphy or Custom Couplets

Write auspicious phrases for buyers on red paper or wood plaques.
Tip: Add a modern touch by using gold foil or embossing.

5. Apparel & Accessories

Sell CNY-themed outfits (e.g., cheongsams, mandarin-collar shirts) or accessories like bracelets with Chinese zodiac charms.

Saving Money for Festive Expenses

1. DIY Festive Snacks

Gather a group of friends or family to make snacks together; bulk-buy ingredients to split costs.

2. Budget-Friendly Decorations

Make your own lanterns and paper cuttings with online tutorials.
Reuse decor from previous years and spruce them up with a few new touches.

3. Buy Snacks and Decor Post-CNY Sales

Stock up on discounted items after the holiday season to save for next year.

Celebration Enhancements

1. Host a Festive Potluck

Share the burden of preparing the reunion dinner by asking guests to contribute a dish.

2. Organize Family Bonding Activities

Games: Lohei dice game, mahjong, or card games (ban luck, gin rummy).
Storytelling: Share family stories about past CNYs to connect with younger generations.

3. Give Personalized Red Packets

Write heartfelt messages on red packets to make them meaningful, beyond monetary value.

Potential Income-Generating Strategies

1. Festive Photography

Offer professional or home-studio CNY portrait photography for families.
Tip: Provide traditional props like lion dance costumes or Chinese fans.

2. Delivery Services

Help deliver lohei platters, hampers, or CNY goodies for a small fee, catering to busy families.

3. Creative Digital Products

Design and sell CNY-themed e-cards or printable decor templates on platforms like Etsy.

Here are 10 practical ways to save or earn money in Singapore, rated by difficulty

1. Optimize Your Utilities Usage (Save)

What to Do: Use energy-efficient appliances, unplug devices when not in use, and take advantage of utilities rebates (e.g., U-Save vouchers for HDB households).
Difficulty: Easy
Why: Minimal effort is required once you've invested in energy-efficient appliances or adjusted daily habits.

2. Leverage Cashback and Rewards Cards (Save/Earn)

What to Do: Use credit cards or apps (like GrabPay or ShopBack) that offer cashback or rewards for essential spending like groceries, dining, and transport.
Difficulty: Easy
Why: Requires discipline in paying off credit balances on time to avoid interest charges.

3. Declutter and Sell Unused Items (Earn)

What to Do: Sell unused items on platforms like Carousell or Facebook Marketplace. Items like clothes, electronics, or furniture often fetch good prices.
Difficulty: Easy to Moderate
Why: Listing items is simple but might require some effort in negotiation and shipping.

4. Explore Side Gigs (Earn)

What to Do: Consider part-time tutoring, freelancing, or food delivery with platforms like Grab, Deliveroo, or Fiverr.
Difficulty: Moderate
Why: Flexible hours, but it requires time and consistent effort to generate a steady income.

5. Cook at Home (Save)

What to Do: Prepare meals instead of eating out. Plan meals weekly and shop smartly at markets or grocery sales.
Difficulty: Moderate
Why: Needs planning and time, but the savings on eating out can be significant.

6. Invest in Dividend Stocks (Earn)

What to Do: Build a portfolio of Singapore stocks offering stable dividends, such as REITs or blue-chip companies.
Difficulty: Moderate to Challenging
Why: Requires initial capital and research to pick the right stocks.

7. Use Public Transport or Bikes Instead of Owning a Car (Save)

What to Do: Stick to MRT, buses, or bike-sharing services instead of owning a car, which incurs COE, petrol, insurance, and maintenance costs.
Difficulty: Moderate
Why: Adjusting to the public transport schedule might be inconvenient for some, but it saves substantial money.

8. Maximize CPF Contributions (Save/Earn)

What to Do: Voluntarily top up CPF to earn interest on your Special Account (4%–5%) or use schemes like the Retirement Sum Topping-Up Scheme (RSTU).
Difficulty: Moderate to Challenging
Why: Tied up until retirement, so it requires good liquidity planning.

9. Rent Out a Spare Room or Home (Earn)

What to Do: Rent out extra rooms to expats or students for passive income. Ensure compliance with URA regulations.
Difficulty: Challenging
Why: Requires investment in property or adapting your space to be tenant-friendly.

10. Participate in Government Support Schemes (Save)

What to Do: Use schemes like Baby Bonus, GST vouchers, SkillsFuture Credits, or Workfare Income Supplement (WIS).
Difficulty: Easy
Why: Application processes are straightforward but often overlooked by eligible individuals.

Let's take a closer look at decluttering and selling unused items.

Here’s a detailed guide to decluttering and selling unused items in Singapore:

Steps to Declutter and Sell Unused Items

Step 1: Organize and Identify What to Sell

Strategy:
- Sort your belongings into categories: clothes, electronics, furniture, books, and toys.
- Use the 1-year rule: If you haven't used it in a year and it has no sentimental value, consider selling it.
Tip: Start with high-value items like gadgets or branded products, which tend to sell quickly.

Step 2: Take Good Photos

Why: Attractive, clear photos increase the chances of a sale.
How:
- Use natural lighting and a clutter-free background.
- Take photos from multiple angles.
- Highlight unique features or include close-ups of labels and brand marks for authenticity.

Step 3: Choose the Right Platform

Popular marketplaces in Singapore:
1. Carousell: Best for almost everything, particularly fashion, gadgets, and furniture.
2. Facebook Marketplace: Great for furniture and larger items.
3. Shopee: Excellent for hobbyist items, crafts, or bulk sales.
4. Cash Converters: For selling items quickly at physical outlets.
5. Recycle@Mandai: If you're decluttering old tech for eco-friendly reasons (sometimes they pay for usable parts).
Platform Matching:
- Electronics/Gadgets: Carousell, Facebook Marketplace
- Clothes/Accessories: Carousell, Style Tribute (for luxury brands)
- Furniture: Facebook Marketplace, Carousell

Step 4: Price It Right

Research current prices for similar items on the platform you’re using.
Price slightly above your target so you have room to negotiate.

Step 5: Write a Great Listing

Key elements of a good product description:
- Title: Clear and concise. E.g., "Pre-loved iPhone 12 (128GB) in Excellent Condition"
- Condition: Indicate new, like new, or used. Be transparent about flaws.
- Reason for Sale: Builds trust (e.g., "Upgrading my phone").
- Keywords: Help buyers find your listing through searches.

Step 6: Secure Transactions

Meet buyers in public areas like MRT stations or shopping malls.
Use cashless options (PayNow, PayLah) for secure payments.
Ship items if possible; charge for shipping or include it in your price.

Challenges and Tips

Challenge: Lowball Offers
- Tip: Stay firm but polite. Let buyers know you’re open to reasonable offers.
Challenge: Time-Consuming Negotiations
- Tip: Set a fixed price for items in high demand or bundle items to increase appeal.
Challenge: Unsold Items
- Tip: Lower the price or bundle items with popular ones. Alternatively, donate to charities like Salvation Army.

Difficulty Rating: Easy to Moderate

Easy: Selling items like gadgets, furniture, or branded items due to high demand.
Moderate: Clearing out less valuable items like books or basic clothing can require more patience.

I have sell on Carousell and also on ebay.

Here’s a guide with platform-specific setup tips, listing templates, and negotiation strategies:

Platform Setup Tips

1. Carousell

Account Setup:
- Use a clear profile photo and a trustworthy username.
- Complete the “About Me” section briefly, e.g., "Selling pre-loved items in great condition. Open to reasonable offers!"
Boost Visibility:
- Use hashtags related to your item (e.g., #electronics #furniture).
- List items during peak browsing hours (after 6 PM on weekdays or weekends).

2. Facebook Marketplace

Account Setup:
- Use a profile with a good track record to build trust (if new, ask friends to give you reviews).
- Leverage groups like “SG Garage Sale” or niche-specific groups (e.g., “Buy/Sell Kids Items Singapore”).
Boost Visibility:
- Cross-post your listing to relevant groups.
- Respond quickly to inquiries to keep your listing active.

3. Shopee

Account Setup:
- Use the "Pre-Loved" category to appeal to thrifty buyers.
- Participate in campaigns if your product fits.
Boost Visibility:
- Offer free shipping (build it into your price).
- Enable Shopee Ads for small additional reach.

Listing Templates

Template for Electronics (e.g., Phone):

Title: Pre-loved Samsung Galaxy S21 (256GB), Excellent Condition
Description:

Bought in [Month/Year], well-maintained, no cracks.
Comes with original box, charger, and receipts.
Battery health: XX%.
Selling as I’m upgrading to a new phone.
Price: $XXX (negotiable). Fast deal preferred!
Meet-up at MRT stations or delivery at $X.

Template for Clothes (e.g., Branded):

Title: Zara Dress (Size M), Worn Once
Description:

Bought for [$X], selling for [$Y].
Classic fit, perfect for formal or casual wear.
Like new, no stains/tears.
Meet-up at X MRT or free delivery for purchases over $XX.

Template for Furniture:

Title: Ikea Study Desk (White), Excellent Condition
Description:

[Dimensions], sturdy build, suitable for study or work.
Originally purchased for $XXX, selling at $XXX.
Disassembled for easy transport; buyer arranges pick-up.
Located near [area].

Negotiation Strategies

Be Polite but Firm
- Respond to lowballers with:
  “Thank you for your offer, but I’m looking for a fair price closer to my listed amount.”
Set Boundaries
- Include terms like “No lowball offers” or “Prices slightly negotiable” in your description.
- Offer small discounts if buyers buy multiple items from you.
Create Urgency
- Use phrases like:
  “Only available this week.”
  “Fast deals preferred—discount for quick payment!”
Bundle Discounts
- For small items, offer bundles: “$20 each, or $50 for 3.”

Compare the last 20 years in Stocks S&P500 vs Real Estate vs Fixed Deposits returns

Here’s a comparison of the historical returns of S&P 500 stocks, real estate, and fixed deposits (bonds/cash equivalents) over the last 20 years:

Asset Class	Average Annual Return (Last 20 Years)	Key Insights
S&P 500	~10.4% (Including dividends)	Stocks have shown strong growth with high volatility and large swings during events like the 2008 financial crisis and the 2020 pandemic. The average return includes dividends Investopedia Elevation Equities .
Real Estate (U.S.)	~5.5% (Median growth)	Real estate appreciated at a lower annual rate compared to stocks, but provides a stable, less volatile return Elevation Equities Investopedia . Returns can differ by region and are influenced by market dynamics such as supply and demand Quantified Strategies .
Fixed Deposits / Bonds	2-4% (Varies by country)	Fixed income assets like government bonds offer low returns with minimal risk. In the current low-interest environment, these rates have been even more subdued Quantified Strategies .

Over the last two decades, stocks, represented by the S&P 500, have offered the highest average annual return, though with more volatility. Real estate has shown a more stable but lower rate of return, while fixed deposits or similar low-risk assets like bonds have provided the least return, especially with inflation-adjusted rates.

These averages should be considered with the understanding that past performance doesn’t guarantee future results, and personal circumstances (taxes, fees, leverage, etc.) also play a crucial role in final returns

Successful streamers in the world

As of late 2024, some of the top streamers across platforms like Twitch and YouTube Gaming continue to draw impressive viewership. Leading the pack in terms of followings, viewership, and influence are streamers like:

xQc (Félix Lengyel) - A former Overwatch professional player, xQc is now a staple in variety streaming, attracting millions of followers on Twitch
Wikipedia

Fourthwall
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Pokimane (Imane Anys) - Known for her wide array of content, from gaming to “Just Chatting,” Pokimane continues to be one of the most influential female streamers
Fourthwall

Streams Charts
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Kai Cenat - This powerhouse streamer is rapidly gaining followers, particularly for his energetic and unpredictable streams, often with large-scale collaborations
Fourthwall
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Ibai - Famous in the Spanish-speaking community, Ibai is renowned for his esports coverage, especially League of Legends
Fourthwall

Streams Charts
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Shroud (Michael Grzesiek) - Though he’s ventured into YouTube gaming, Shroud remains one of the most influential and skilled streamers in FPS genres
Wikipedia
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Auronplay - A well-known variety streamer, he’s popular for his engaging interactions and variety streams
Wikipedia
.

These top creators are driven by engaging, consistent content, strong community interaction, and strategic branding, contributing to their significant influence within the streaming world

Fourthwall

. For an in-depth look at the full list of the 100 top streamers, resources such as StreamscCharts, Wikipedia, and other websites tracking streaming metrics can provide detailed rankings.

Cheat days when you do intermediate fasting every day

I have practicing intermediate fasting from 31 Dec 2024 till now. I have also up my fasting from 16 hours to 24 hours to see how far i can fast without any food. So far i have go to only 24 hours and i did not see any noticeable changes to my blood pressure. It is still maintaining at 110/80+. I believe that the food i consume is the key. Do note. CNY is definitely around the corner and i will definitely want to enjoy a bit for the 2 days. Do note balance is the key. These are the points i will note when i do the cheat.

1. Balance Is Key

Cheat Days vs. Cheat Meals: Instead of an entire "cheat day," consider a cheat meal where you indulge once during your eating window.
Stick to your fasting schedule even if your eating choices vary; this keeps your fasting pattern consistent.

2. Plan Your Cheat Days

Choose social events or special occasions for your cheat days to align with your fasting and personal life.
Return to your normal fasting routine the next day.

3. Avoid Guilt

One cheat day won’t ruin your progress if it’s occasional.
View it as part of a sustainable approach rather than a "failure."

4. Be Mindful of Overeating

Even on cheat days, listen to your hunger cues and avoid binge eating.
Overeating can cause discomfort and disrupt the benefits of fasting, like maintaining stable blood sugar levels.

5. Stay Hydrated

Drinking water, herbal tea, or black coffee during your fasting period can help manage cravings even after a cheat day.

6. Monitor Your Body’s Response

Some people find that cheat days help them stick to IF long-term, while others feel sluggish or find it harder to return to their routine.
Experiment with what works best for your body and goals.

7. The 80/20 Rule

Aim to follow your IF routine 80% of the time and allow 20% for flexibility.
This balance allows you to enjoy life without sacrificing progress.

Final Tip

If cheat days or meals are frequent, consider re-evaluating your fasting schedule or eating approach to ensure it aligns with your goals while remaining enjoyable

What are the tools for streamer?

Streamers use a variety of tools and software to enhance their broadcasts, improve stream quality, and manage their channels. Here's a breakdown of essential tools for streamers:

1. Streaming Software

OBS Studio: One of the most popular and free streaming software for video and audio streaming. It offers powerful features, including custom scenes, transitions, and sources.
Streamlabs OBS: Built on OBS Studio but more user-friendly, with additional features like widgets, built-in alerts, and easy integration with Streamlabs services.
XSplit: Another streaming software with paid and free versions that offers ease of use and customization options. It's commonly used for live streaming and video production.

2. Audio and Video Equipment

Microphones: A high-quality microphone (like the Blue Yeti or Shure SM7B) helps improve stream audio quality.
Webcams: A quality webcam like the Logitech C920 enhances video streaming.
Capture Cards: Devices such as Elgato Game Capture are essential if streaming console games or any content that requires video input from an external device.
Green Screen: Optional for streamers looking for a more professional look, allowing for background removal or a custom environment.

3. Graphics and Overlays

Stream Overlays: Customize your stream with overlays for alerts, facecams, and chat windows. Services like OWN3D and Streamlabs offer premade designs, while some streamers opt to create custom ones.
Stream Alerts: Alerts for when someone subscribes, follows, or donates, usually provided by platforms like Streamlabs or StreamElements.
Widgets: These include donation bars, follower counts, or any other data points streamers want to show on the screen.

4. Chat and Interaction Tools

StreamElements or Streamlabs: Provide tools like alerts and chatbots to manage interactions during the stream.
Nightbot: A customizable chatbot that automates moderation, sends automated messages, and can add fun commands to enhance the community's interaction.
Moobot: Another chatbot that can be customized to perform various functions on the stream.

5. Streaming Platforms

Twitch: One of the most popular platforms for gamers and casual streamers.
YouTube: Ideal for streamers who want to create both live streams and video content for on-demand viewing.
Kick: A new contender that focuses on live-streaming with favorable monetization options.
Trovo: Similar to Twitch, this is another streaming platform that supports live game streaming.

6. Monetization Tools

Patreon: A popular platform for streamers to receive funding directly from viewers in exchange for special perks.
Streamlabs or PayPal Donations: Integrated donation tools where fans can support their favorite streamers through direct contributions.
Ad Revenue: Streaming platforms, such as Twitch and YouTube, offer ways for streamers to earn money through advertisements placed during their streams.

7. Viewer Engagement and Analytics

Streamlabs and Social Blade: Helps streamers track performance, statistics, and growth.
Discord: Community management tool for building and growing a loyal fanbase where viewers can interact with the streamer off-stream.
Chatbots like Deepbot or StreamElements for automating tasks, including currency systems and rewards.

8. Performance and Stability

OBS Optimizer: Helps optimize your system’s settings to avoid frame drops and improve performance.
Speedtest: It helps to ensure your internet speed is suitable for smooth streaming.
Stream Deck: A physical device that streamers use to quickly manage stream settings, scenes, and triggers for easy transitions or special effects during the stream.

Combining the right tools depends on your specific needs, stream goals, and preferences. Using a combination of high-quality hardware, effective streaming software, and engagement tools can elevate the overall experience for both the streamer and the audience

The costs for streaming tools can vary significantly based on whether you're looking for free or premium options and the level of quality you're aiming for. Below is a breakdown of common streamer tools and their typical costs:

1. Streaming Software

OBS Studio: Free
Streamlabs OBS: Free (with optional premium features through Streamlabs Prime)
XSplit:
- Free: Basic features (with watermarks).
- Premium: Starts around $5/month for the personal license or $10/month for a broadcaster license.

2. Audio and Video Equipment

Microphones:
- Blue Yeti: Approximately $120 - $150 USD.
- Shure SM7B: Around $400 USD.
Webcams:
- Logitech C920: Around $70 - $100 USD.
- Logitech Brio (4K webcam): Around $200 USD.
Capture Cards (for consoles/advanced streaming setups):
- Elgato HD60 S: Around $180 USD.
- Elgato 4K60 Pro: Around $400 USD.
Green Screen:
- Affordable options from $50 - $100 USD.
- Professional quality green screens or setups can cost $200 - $500 USD.

3. Graphics and Overlays

Free Stream Overlays: Available through platforms like Streamlabs and various open-source communities (cost: free).
Paid Overlays: Ranges from $10 - $100+ USD depending on the complexity and custom nature.
Stream Alerts: Free for basic features; however, you can buy premium packages for additional designs, typically ranging from $10 to $50 USD.

4. Chat and Interaction Tools

Nightbot: Free, with optional premium subscriptions for additional features (starting at $2.99/month).
Moobot: Free, with optional premium options for advanced features like loyalty rewards (starting at $2/month).
Streamlabs Chatbot: Free with advanced features available in Streamlabs Prime at $19/month.

5. Streaming Platforms and Monetization

Twitch: Free to stream, but you’ll need to join the Partner or Affiliate program for monetization. Twitch takes a 50% cut on subscription revenue.
YouTube: Free to stream, but monetization is available through ads (with YouTube taking a percentage) or via channel memberships (requires 1,000+ subscribers).
Patreon: Free to join, but takes a 5% to 12% cut depending on the plan you choose.
PayPal: No upfront cost; fees are typically 2.9% + $0.30 per transaction for donations.
Streamlabs Donations: Free, but they take a cut of about 5% from donations, or you can use a free PayPal donation link.

6. Performance and Stability Tools

OBS Optimizer: Free plugins are available, but some premium tools may have associated costs (e.g., Streamlabs Prime at $19/month for exclusive optimizations).
Speedtest: Free to use (though advanced features may come with a subscription through Ookla).
Stream Deck:
- Elgato Stream Deck (15 keys): Around $150 USD.
- Elgato Stream Deck Mini (6 keys): Around $80 USD.

7. Viewer Engagement and Analytics

Streamlabs or StreamElements: Free basic features, premium options cost $19/month (Streamlabs Prime).
Discord: Free, with premium options like Discord Nitro for additional features starting at $9.99/month.
Social Blade: Free for basic statistics; pro plans starting at $3.99/month for more advanced features.

8. Subscription and Premium Add-Ons

Streamlabs Prime: $19/month or $149/year for additional features, including custom overlays, advanced chat bots, premium alerts, and detailed stream analytics.
Streamyard: Web-based service for streaming to multiple platforms. Costs range from $25/month for the basic plan to $49/month for the premium one.

Total Costs for Getting Started:

If you're just starting and want a budget-friendly setup:

Basic streaming setup (OBS Studio, Logitech webcam, and free overlays) could cost around $150 - $250 USD.
Mid-range setup (good microphone like Blue Yeti, capture card, basic Stream Deck, and overlays) would range from $500 - $800 USD.
Professional setup (high-quality microphone like Shure SM7B, professional capture cards, green screen, and advanced Stream Deck) could easily cost between $1,000 - $2,000+ USD.

How much does a starting streamer earn per year?

The earnings for a starting streamer in 2024 can vary greatly based on their audience size, engagement, and monetization strategies. Typically:

New Streamers: Beginners on platforms like Twitch often make little to no money until they achieve "Affiliate" status. At this stage, they can earn through subscriptions, ads, and bits. Starting earnings are modest, often under $1,000 annually unless they gain significant traction quickly.
Growing Streamers: Those with consistent audiences of 50-100 average viewers can make between $100 to $1,000 monthly through subs, donations, and ad revenue. For a small but dedicated following, annual earnings could range from $1,200 to $12,000
Millennial Money

NewsReports
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Content Diversification: Successful monetization often involves diversifying income through merchandise, YouTube ads (for repurposed content), sponsorships, and Patreon. Combining these can add an additional $500 to several thousand dollars per year depending on scale
Millennial Money

NewsReports
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To grow your income, focus on consistent streaming schedules, engaging content, marketing your channel on social media, and fostering an active community. While it might take time to grow, treating streaming like a business increases the odds of long-term success.

The average yearly income for a streamer in the United States varies based on their audience size and engagement:

Small Streamers:
- Starting streamers or those with a small, consistent viewership can earn an estimated $10,000–$20,000 annually through subscriptions, donations, and ads. Growth at this level is slow, and income tends to supplement other work.
Mid-Tier Streamers:
- Streamers averaging around 500-5,000 viewers per stream make approximately $60,000–$360,000 annually, depending on factors like sponsorships, viewer activity, and merchandise
  NewsReports
  .
Average Full-Time Live Streamer:
- An average full-time live streamer with moderate success earns between $33,000 and $43,000 annually, excluding sponsorships or additional monetization
  Salary.com
  .

Top-performing streamers, however, achieve significantly higher earnings, often through larger audiences, sponsorship deals, and diversified revenue sources, such as merchandise and YouTube content

NewsReports

Salary.com

How to be a streamer in 2025 to stream retrogaming and be successful

To become a successful retro gaming streamer in 2025, you’ll need to combine great content with strong branding, community engagement, and strategic planning. Here’s a step-by-step guide to set yourself up for success:

1. Define Your Niche and Identity

Retro gaming has broad appeal, but narrowing your focus helps attract a loyal audience. For example:

Focus on a specific console or era (e.g., 90s SNES, Sega Genesis).
Create themes like “hidden gems,” speedrunning classics, or completing the hardest retro games.
Consider leveraging nostalgia by engaging viewers with games they may have forgotten.

Craft an on-brand personality or streaming identity (e.g., humorous commentary or deep retro-game knowledge).

2. Optimize Your Streaming Setup

A professional, smooth setup is essential for success:

Capture Hardware: Use devices like Elgato HD60 for connecting retro consoles to modern PCs. Emulators may also work but research legal aspects.
Streaming Software: Use OBS Studio or Streamlabs for layout customization and overlays (with nostalgic themes).
High-Quality Microphone and Camera: Audio clarity and facial reactions enhance viewer engagement.

For retro gaming, retro-style layouts or overlays will complement your theme.

3. Build a Unique Value Proposition

Set yourself apart by offering value beyond gameplay:

Host retro game trivia or deep dives into history and lore.
Offer "challenges" where viewers pick obscure games for you to play.
Review hardware and gaming peripherals.

Developing creative "mini-events" can hook viewers.

4. Choose the Right Platforms

Each platform has pros and cons:

Twitch: Best for live streaming. Great community tools and potential to reach niche audiences.
YouTube: Ideal for evergreen content like tutorials, highlights, or retro game analyses.
TikTok & Instagram: Post short, engaging clips to attract a younger audience.
Consider combining platforms to diversify content delivery and audience reach.

5. Be Consistent and Authentic

Establish a regular schedule to make it easy for fans to tune in.
Be genuine. Your passion and authenticity for retro gaming will resonate.
Engage with viewers actively. Acknowledge chat comments and build rapport.

6. Leverage Community Engagement

Create a Discord server for viewers to interact outside your stream.
Host viewer games, polls for what to stream, or Q&A sessions about gaming history.
Collaborate with other retro gaming streamers to broaden your exposure.

7. Use Marketing Strategically

Social Media: Post clips of your best moments or funny highlights on platforms like Twitter, Instagram, and TikTok.
SEO Optimization: Use relevant tags and descriptions on YouTube and Twitch (e.g., #RetroGaming, #RetroTwitch).
Partnerships: Team up with retro gaming forums, communities, or hardware resellers for sponsorships or collaborations.

8. Monetize Creatively

Besides Twitch subscriptions or YouTube monetization, consider:

Offering exclusive retro-game content on Patreon.
Selling merch with nostalgic branding or your unique identity.
Seeking sponsorships from retro accessory makers, gaming cafes, or emulator software developers.

9. Evolve Constantly

The gaming and streaming ecosystem changes fast. Keep track of trends:

Explore VR retro re-releases or AI-assisted games if they become popular.
Be flexible with content and adapt to what your audience loves.

10. Study Successful Streamers

Follow popular retro streamers for insights, such as:

How they engage their audiences.
Their layout designs and unique hooks.
Their collaboration strategies

Custom Retro Gaming Streaming Schedule

Guidelines for Your Schedule:

Regular Streaming Times:
- Stream at consistent days and times to help viewers remember and tune in regularly.
- Consider your target audience's timezone; retro gaming attracts older audiences who may watch during evenings or weekends.
Balance Variety and Routine:
- Rotate between themed sessions (e.g., "90s Throwback Night," "8-Bit Speedruns"), multiplayer events, and special challenges to keep content fresh.
Use Breaks Strategically:
- Add intermissions for chat interactions, hydration, or mini Q&A sessions to strengthen engagement.

Sample Weekly Schedule

Day	Time (Target Audience)	Theme/Content
Monday	6 PM - 9 PM (US Audience)	Retro Multiplayer Mondays: Co-op or Vs. games w/ chat input
Tuesday	Day off	Offline - Use for content editing, planning, or rest
Wednesday	7 PM - 10 PM (US Audience)	Hidden Gem Wednesday: Explore lesser-known retro games
Thursday	8 PM - 11 PM (US Audience)	Retro Dev Showcase: Deep dives into retro game lore/design
Friday	6 PM - Midnight (US Audience)	Viewer Choice Friday: Viewers vote on which game to play
Saturday	3 PM - 7 PM (US Weekend Slot)	Speedrun Saturdays: Attempt new speedrun records
Sunday	5 PM - 9 PM (Relaxed US Evening)	Chill & Chat Sunday: Casual retro playthroughs w/ discussions

Special Events:

Monthly Retro Marathon:
- Play through an entire retro game (or series) in one stream.
- Collaborate with other retro gaming streamers for multi-channel events.
Seasonal Themes:
- Introduce content based on seasons, e.g., Halloween horror games, holiday classics.
Sub or Follower Milestones:
- Host a giveaway, AMA, or special request day.

Tips to Stay Consistent

Announce Schedule:
- Use Twitch panels, Discord, and social media to keep followers updated weekly.
Backup Content Plans:
- Keep a list of games for filler streams in case planned sessions fall through.
Healthy Streaming Habits:
- Include breaks for hydration, stretching, and snack breaks.
- Limit streams to 3-6 hours to avoid burnout.

Intermediate Fasting trial for myself to resolve my sleeping issues and high blood pressure

Netflix show "Don't Die, the Man who wants to live forever"

I just watched the Netflix show on "Don't Die, the Man who wants to live forever". I am also the you-tube subscriber to Bryan Johnson. The man who is in the show as well. Back then in 2024 I joined his channel and watched a couple of his videos and take inspiration on the things that he do. He reclaimed his health back by doing a good diet, exercise and sleeping well. With his new show, he is on a mission to defy odds to stretch the human years of 120 and beyond and his main motivation is to have spend as much time as possible with his family and beyond. I am totally subscribed to that.

My Blood Pressure went Up again end 2024

I have been having sleepless nights from 2022 till now. I have been exercising and watch my diet and also hoping to sleep well. I even got a Cpap machine. Unfortunately fast forward to new Year 2025, my blood pressure goes up again. Although people may say that i should not have high blood as my physics is of asian built and i'm' only 1.63m tall weighing 61kg which is within the acceptable weight for my height. Some say is stress related. However i know deep inside is not. I've been only getting about 5hours average of good sleep and sometimes less. This has great affected my recovery as i also go to gym once a week and getting up countless times in the middle of the night is not helping.

With my blood pressure reaching 170/105, i have to take medication to control my blood pressure. Good thing i have across Bryan Johnson and also understand about intermediate fasting. This is definitely a game changer for me to control my blood pressure and also to have better sleep quality. From 1st Jan 2025, i have been slowly eased towards the intermediate fasting diet to bring down my blood pressure and also improve on my sleep quality. The results are stunning. With the 3 days that i have been doing that. My blood pressure has gone from 170/105 to 111/91. My diastolic pressure is still high and i will continue to do the intermediate fasting until my blood pressure returns to normal. My target is to wean off the medication that i have to take. My target is to do intermediate fasting for 30 days and see what are the results.

As i do my research on youtube, i come across Dr. Berg's youtube whereby i come to understand my blood pressure spike and also my low quality of sleep is due to my insulin resistance have gone up. With the insulin resistance not being easily diagnosed, the other health results from the body check up may not show anything. I believe that due to my insulin resistance that is high, it have really affected my ability to have a good sleep and also my blood pressure. That is why my blood pressure has been so high and the ability to have good sleep. So if you are having high blood pressure and bad sleep, it could be due to the insulin resistance that is high.

Using Chatgpt.

Here are 10 practical steps to start and successfully practice intermittent fasting:

Step 1: Set a Clear Goal

Decide why you're fasting—weight loss, better metabolism, energy levels, or overall health. Your goals will guide your choice of fasting methods.

Step 2: Choose a Fasting Method

Pick a method suitable for your lifestyle:

16/8: 16-hour fast with an 8-hour eating window (most popular). I use this and i skipped breakfast, only taking lunch as my first meal as my lunch hour is from 12pm onwards which make it more practical for implementation.

Step 3: Gradually Transition

If you're new to fasting, start with a 12/12 split (e.g., fasting for 12 hours and eating for 12 hours), then increase the fasting window by an hour every few days. On my first day, i was able to stretch till 11am in the morning before i eat and gradually go to 12pm for the next few days.

Step 4: Plan Your Eating Window

Decide when to eat based on your routine. For example:

If you skip breakfast, your window might be 12 PM–8 PM. This is the current window period i use.

Step 5: Focus on Quality Nutrition

During your eating window:

Prioritize whole foods: lean proteins, vegetables, healthy fats, and whole grains.
Avoid processed foods and high-sugar snacks to maximize fasting benefits.

Step 6: Stay Hydrated

Drink water, unsweetened tea, or black coffee during the fasting period.
Hydration reduces hunger and supports overall health.

Step 7: Time Your Workouts

Schedule moderate exercise during your fasting or eating windows.
For high-intensity workouts, it's better to exercise after eating.

Step 8: Break Your Fast Smartly

Begin with light, easily digestible foods such as fruit, nuts, or soup.
Follow with a balanced meal to prevent overeating.

Step 9: Monitor Your Body

Pay attention to:

Energy levels, hunger signals, and focus.
Adjust fasting length or eating habits if you feel fatigued or overly hungry.

Step 10: Be Consistent but Flexible

Stick to your chosen schedule most of the time.
Allow for occasional adjustments for social events, holidays, or health needs.

Bonus Tip:

Track your progress with a journal or app to log meals, fasting hours, and how you feel. This can help you refine your routine and stay motivated!

Healthy lifestyle 2025

It is the start of year 2025. Healthy lifestyle is very important. This will pay dividends during later part of my life. In my earlier blogpost i have shared how i manage to keep my hypertension in control by doing exercise every day and eating fruits and keep to a DASH diet as much as i can. However i neglected in drinking water. My recent blood test in November shows that i have high amounts of creatine and also my kidney function is as well as a normal 47 years old. From the consultation with the medical practitioner, it hits me that it could be due to the amount of water i am drinking per day. I have now strive to drink 2liters of water per day to keep myself hydrated and also to provide water to my kidneys which are very important. I have also shared a link below for you to take a look on how much water you should drink per day. Take care everyone and be well and healthy.

Water Intake Calculator - How much water should you drink per day?

New Year 2025

It is the start of the new year in 2025.

I have accomplished an important milestone. I have max out my wife's special account with her contributing to it. So both of us when we reach the age of 55, we will be able to set aside the minimum sum of $227,500 (if it does not grow beyond that in 2027) for our full retirement sum. Based on forecast, i should be able to reach the enhance retirement sum which is 2 times of the FRS with my special and ordinary account combined. My wife may have some shortage to meet the ERS but i plan to top up in cash for her. This is because i would like to have a steady stream of income from age 65 onwards. Target to have $4,000 per month each. Total of $8,000 per month which roughly comes up to $96,000 or almost $100k per year. This will be sufficient to enable us to leave a comfortable life from 65 onwards.

My next milestone in 2025 is to pay off the mortgage of my house. How do i plan to achieve this? By increasing the mortgage payment of my house monthly. The mortgage of my house is about $38.5k left. Mi and my wife should be able to repay it by Dec 2025. Which means we will have money accumulate in our ordinary account as we work towards age of 55 to put aside the money for enhance retirement sum.

My other goals for 2025.

- To continue to write on my blog and achieve adsense for my blog. I have been doing for the past 1 year. I hope to achieve adsense.

- To celebrate hitting my wife special account max up, we are planning a trip to Japan in June 2025. Being the budget conscious guy i am, we are targeting a budget of $5k for this trip with my 2 daughters.

- A cruise with my family and my mother and maid by Dec 2025. Target a budget of $3.5k to $4k as the last cruise that we had is about $3.2k

- To continue to learn indonesian language for Duolingo for the year 2025

- To build up my stock dividend portfolio to target $30k per year. Right now is $15k+. By target bank stocks, reits, and any stocks that have great business and high dividend yields