Weekly Blog for a family man in Singapore

30 Day intermittent Fasting plan

I consulted Chat GPT for a 30 Day Fasting plan and woo lah below is the generation of the fasting plan. When i check the below plan, i realized that i have been overeating for my 2 meals, i need to cut the calories and stick to the below plan.

🧾 30-Day Intermittent Fasting Plan (Singapore Edition)

Structure per Day:

Meal 1 (12:00–1:00 PM): Light break-fast, balanced to avoid sugar crash
Meal 2 (6:00–7:30 PM): Main meal, nutrient-dense

Each week offers variety and nutrient balance. You can rotate weeks or mix and match.

🗓️ Week 1: Gentle Start

Day	Meal 1	Meal 2
Mon	Soft-boiled eggs + kaya toast (wholemeal) + banana + teh o kosong	Steamed chicken rice + herbal soup + papaya
Tue	Greek yogurt + chia seeds + almonds + berries	Yong Tau Foo (no noodles) + brown rice + guava
Wed	Oatmeal with soy milk + peanut butter + 1 boiled egg	Grilled fish soup + rice + watermelon
Thu	Soba salad with tofu + miso soup	Thunder Tea Rice + lemon water
Fri	1 egg prata (plain) + kopi o kosong + 1 apple	Fish bee hoon soup + egg + veggies
Sat	Smoothie: banana + spinach + almond milk	Economy rice: steamed fish + greens + tofu
Sun	Wholemeal sandwich (egg mayo) + barley water	Nasi padang: grilled chicken + sayur lodeh (light)

🗓️ Week 2: Building Variety

Day	Meal 1	Meal 2
Mon	Chee cheong fun + egg + unsweetened soy milk	Chap chye + grilled tofu + brown rice
Tue	2 siew mai + boiled egg + Chinese tea	Pho with beef or tofu + lime water
Wed	Boiled sweet potato + egg + green tea	Chicken porridge + century egg + stir-fried kai lan
Thu	Greek yogurt + oats + pumpkin seeds	Baked salmon + soba noodles + salad
Fri	Toast + avocado + teh o kosong	Mee soto (no begedil) + boiled egg
Sat	Thunder Tea Rice (no peanuts if sensitive)	Steamed fish + rice + spinach with garlic
Sun	Smoothie bowl (berries + granola + yogurt)	Fish head curry (non-fatty part) + ½ rice

🗓️ Week 3: Light and Energizing

Day	Meal 1	Meal 2
Mon	Boiled egg + 1 banana + kopi kosong	Mixed rice: tofu, long beans, grilled chicken
Tue	Miso soup + tofu cubes + seaweed + brown rice	Sushi bowl: sashimi + edamame + rice
Wed	Peanut butter toast + egg + green tea	Herbal soup + tofu + rice + pumpkin
Thu	Chicken wrap (wholegrain) + barley	Hainanese pork chop (grilled) + greens
Fri	Bee hoon (light) + egg + bok choy	Lontong (½ portion rice cake) + tau kwa
Sat	Hard boiled egg + peanut porridge (unsweetened)	Steamed dumplings (xiao long bao) + veggies
Sun	Teh c kosong + 1 slice French toast (no syrup)	Thai basil chicken + brown rice

🗓️ Week 4: Stabilize and Refine

Day	Meal 1	Meal 2
Mon	Spinach omelette + wholemeal toast	Korean bibimbap (less sauce) + tea
Tue	Teochew porridge (1 bowl + egg + pickles + tofu)	Soba with grilled mackerel + salad
Wed	Chicken salad wrap + green tea	Bak kut teh (clear broth) + rice + youtiao (½ pc)
Thu	Smoothie + almonds	Stir-fried tofu + veggies + brown rice
Fri	Wholemeal sandwich (chicken) + teh o kosong	Vietnamese rice paper rolls + mango
Sat	Kaya toast + half-boiled eggs + kopi kosong	Claypot rice (½ portion) + watercress soup
Sun	Greek yogurt + berries + flaxseed	Grilled seafood + corn + veggie soup

✅ Weekly Focus Rotation:

Week	Focus
Week 1	Easy digestion & blood sugar control
Week 2	More variety, anti-fatigue meals
Week 3	Higher fiber & micronutrient focus
Week 4	Stabilize metabolism, lean protein emphasis

💡 Tips to Stay Safe During IF:

Hydrate during fasting: warm water, lemon water, salt water, or herbal tea.
Add electrolytes (e.g., a pinch of salt, magnesium if needed).
Avoid very sugary drinks like kopi/teh with condensed milk.
Sit down when eating your first meal to avoid postural dizziness.

7 day Intermittent fasting plan

As i have fainted before, i ask Chat GPT to formulate a 7 Day fasting meal plan for my reference with local Singapore pool. Below are the 7 days plan.

✅ 7-Day Intermittent Fasting Meal Plan

For: Male, 1.63m, 53kg (Maintain energy, lean muscle, and avoid hypoglycemia)
Fasting Style: 16:8 (e.g., eat from 12:00 PM to 8:00 PM)

Each day includes:

Meal 1 (12:00 PM): Light break-fast meal
Meal 2 (6:00–7:30 PM): Balanced main meal

All foods are local/Singapore-friendly and balanced for blood sugar and satiety.

🗓️ Day 1

Meal 1:

2 soft-boiled eggs
1 slice wholemeal kaya butter toast (light kaya)
1 unsweetened teh o kosong
1 banana

Meal 2:

Grilled chicken rice (steamed chicken, brown rice, cucumber)
Soup: Herbal or miso soup
Fruit: A few slices of papaya

🗓️ Day 2

Meal 1:

Greek yogurt (plain) with chia seeds and berries
Handful of almonds
Warm water or lemon tea

Meal 2:

Yong Tau Foo (no noodles, clear soup base): 7 items (tofu, greens, tau kwa, etc.)
½ bowl brown rice
1 slice watermelon

🗓️ Day 3

Meal 1:

1 slice low-carb wholegrain toast
1 boiled egg
Avocado slices (or 1 tsp peanut butter)
Hot green tea

Meal 2:

Thunder Tea Rice (lei cha) with brown rice
Add extra tau kwa or boiled egg
Unsweetened barley drink

🗓️ Day 4

Meal 1:

1 bowl oats with soy milk, nuts, and flax seeds
1 hard-boiled egg
Herbal tea

Meal 2:

Fish soup (sliced fish, vegetables, tofu)
½ bowl rice or bee hoon
Optional: Add 1 egg
Fruit: Guava slices with plum powder (light)

🗓️ Day 5

Meal 1:

Small smoothie: banana + spinach + peanut butter + almond milk
Handful of cashews or 1 boiled egg

Meal 2:

Nasi Padang: Brown rice + grilled chicken + long beans + tempeh (minimal gravy)
Water or lime juice (no sugar)

🗓️ Day 6

Meal 1:

Miso soup with tofu, spinach, and seaweed
1 boiled egg or onsen egg
A few rice crackers

Meal 2:

Soba noodles with grilled salmon, cucumber, and edamame
Green tea
Fruit: Orange slices

🗓️ Day 7

Meal 1:

2 steamed siew mai
1 boiled egg
Unsweetened soy milk
A few slices of apple

Meal 2:

Economy rice (brown rice): 1 steamed fish, 1 stir-fried greens, 1 egg
Herbal soup
Warm water

⚖️ Daily Nutrition Target (Estimate for Maintenance)

Nutrient	Target (Approx.)
Calories	1,800–2,000 kcal
Protein	80–100g/day
Carbs	150–200g/day
Fats	60–80g/day
Fiber	25–30g/day

Why did I faint 1/2 hour after lunch when i am on intermittent fasting?

Recently i have a spell of fainting after i eat 1x Chicken Burger, 1 x Chicken Wing, 1 x Potatoe. It was after 1/2 hour after i consume my food. As i start to get up, i start to see stars on my vision, i try to shake it off but as i walk, my vision start to disappear and before i know it, i was on the ground. Luckily my friends were beside me.

As i google on the Chat GPT, it gives some answer what could have happened. This is the first time i encounter such an issue from intermittent fasting. I need to watch on how to break my fast which is my first meal of the day. Gradually ease into the body needs.

From Chat GPT.

Fainting (syncope) 30 minutes after lunch, especially while practicing intermittent fasting (IF), can happen due to several factors. Here's a breakdown of the possible causes — but this is not medical advice and you should consult a doctor for a proper diagnosis.

🧠 Top Reasons Why You Might Have Fainted After Lunch During IF

1. Reactive Hypoglycemia (Low Blood Sugar After Eating)

When you fast, your body becomes more insulin sensitive.
After breaking your fast with a high-carb or sugary meal, your blood sugar spikes, then crashes rapidly due to high insulin release.
That sharp drop (reactive hypoglycemia) can lead to dizziness, sweating, and fainting.

Signs: Shaky hands, heart palpitations, cold sweat before fainting.

2. Postprandial Hypotension (Drop in Blood Pressure After Eating)

Blood is redirected to your digestive system after a meal.
If your blood vessels don't compensate properly, your blood pressure drops, leading to light-headedness or fainting.

More common in: People over 60, those with autonomic nervous system issues, or on certain medications.

3. Dehydration or Electrolyte Imbalance

IF sometimes leads to reduced water and salt intake.
This can lower blood volume, reducing blood pressure.
When you eat and sit/stand afterward, this could trigger fainting.

Clues: Dark urine, dry mouth, leg cramps, fatigue.

4. Too Much Food Too Fast

A large meal, especially with refined carbs, can overload the digestive system.
This triggers a strong parasympathetic ("rest and digest") response, lowering your heart rate and blood pressure — possibly leading to fainting.

🧪 Probable Cause: Reactive Hypoglycemia + Postprandial Hypotension

After fasting for 16 hours (16:8 IF), your body is more sensitive to insulin. The meal you broke your fast with — Popeye’s chicken burger, potato, fried chicken wing — is:

High in refined carbs (burger bun, potato)
High in fat and salt (fried items)
Low in fiber and slow-digesting nutrients (e.g., whole grains, vegetables)

This combination can:

Cause a quick spike in blood sugar (from the bread and potato).
Your body then responds with a surge of insulin → leading to a rapid drop in blood sugar (reactive hypoglycemia).
Plus, a large, greasy meal after fasting sends a lot of blood to your gut → drops blood pressure (postprandial hypotension).
Result: You may feel dizzy, lightheaded, then faint.

30 Day Starter Plan by Chat GPT.

Great! Here's a 30-Day Starter Plan tailored for your profile:

Limited time (1.5 hrs/day)
Technical + project management skills
Interest in scalable side income
Focus on content creation (blog + digital product) with potential for affiliate + passive income

🧭 GOAL:

Build a niche blog + digital product (eBook or Notion template) that can eventually generate passive income through:

Affiliate marketing
Digital product sales
Ads (later once traffic grows)

🔧 Tools You'll Use

WordPress or Ghost (if minimalist) — blogging platform
Canva / Notion — for digital product (template or guide)
ChatGPT — for outlining, editing, and idea generation
Gumroad — to sell your product

🗓️ 30-Day Starter Plan

WEEK 1: Setup + Strategy (Foundation)

Day	Task	Notes
1	Pick your niche (e.g., “Project management for engineers” or “Singapore dividend investing”)	Focus on something you already know well.
2	Brainstorm 10 blog post titles + 3 digital product ideas	Use ChatGPT for SEO keyword inspiration.
3	Choose your blog name + domain	Use Namecheap, GoDaddy, or Porkbun.
4	Register domain + setup blog (use WordPress.com or Ghost)	Keep it clean and fast.
5	Write your About page + intro blog post	“Why I started this blog”
6	Design your Notion template or outline your eBook	Start small: 5-page PDF or one useful tool.
7	Rest or explore affiliate programs to join	e.g., Amazon SG, Seedly, Moomoo, etc.

WEEK 2: Content Creation Begins

Day	Task	Notes
8	Write Blog Post 1	Use a pain-point headline (e.g., “How to Manage Engineering Projects Without Burning Out”)
9	Write Blog Post 2	Keep posts 800–1,200 words. Add value.
10	Build landing page for your digital product	Use Gumroad or a blog section.
11	Draft the digital product (template, guide, or mini eBook)	Format it in Canva or Notion. Keep it practical.
12	Write Blog Post 3	Maybe include a tool review or case study.
13	Finalize and publish the digital product	Include 1–2 mockups. Add pricing ($9–$19).
14	Rest or ask a friend to review your product/blog

WEEK 3: Promote + Optimize

Day	Task	Notes
15	Add call-to-action in all blog posts	“Download my free template here”
16	Post your blog on LinkedIn / Reddit / Facebook Groups	Target relevant communities (project mgmt, investing)
17	Create a simple Pinterest or Instagram post	Visual traffic + backlinks
18	Write Blog Post 4	Related to your product or listicle-style
19	Tweak product based on feedback	You can also add a bonus checklist/resource
20	Create a simple email capture form (Mailerlite, ConvertKit)	“Free newsletter: Learn X weekly”
21	Rest or batch-schedule content for the next week

WEEK 4: Scale + Monetize

Day	Task	Notes
22	Write Blog Post 5	Link your digital product naturally
23	Sign up for more affiliate programs	Add affiliate links to old posts
24	Draft Blog Post 6 (review or tutorial)	E.g., “How I use Notion to plan engineering projects”
25	Explore SEO basics: keywords, Google Search Console	Helps with long-term traffic
26	Create a monthly content plan (next 4–6 weeks)	Reuse what’s working
27	Analyze your analytics (blog visits, Gumroad sales)	Double down on best-performing content
28	Rest or record a short video explaining your product	Can post on LinkedIn or YouTube Shorts
29	Update homepage / add testimonials / polish site
30	Reflect: what worked, what didn’t? Plan month 2	Ready to scale now

🚀 Example Digital Product Ideas You Could Create

Topic	Product
Engineering PM	“Notion Template for Managing Engineering Projects”
Data Centers	“Quick Guide to Careers in Data Centers (with salary & roadmap)”
Singapore Investing	“REIT Tracker Spreadsheet + Beginner’s Investing Checklist”
Productivity	“1-Page Weekly Planner + Focus Tracker”

1.5 hours daily to create a side income stream by Chat GPT

Great! Since you have 1.5 hours daily, you’re in a good position to build a side income stream that could grow over time. Let's tailor options to your time constraint, assuming you're looking for things that:

Are legit and scalable
Don't require you to quit your job
Can eventually generate semi-passive or recurring income

🔍 Step 1: Clarify Your Strengths (Assumptions)

Since you’re a Senior Program Manager in engineering with a technical and managerial background, I’ll assume you have:

Strong communication/project skills
Basic to intermediate tech understanding (even some coding)
Possibly some finance/investing interest (from previous chats)

✅ Top 6 Time-Efficient Internet Side Income Ideas

1. 🧠 Create a Niche Blog or Website (Affiliate/Ad Revenue)

Time Investment: 1 hour/day for writing or SEO; scalable.
Focus: Write content in an area you know well (e.g., project management, engineering careers, Singapore finance).
Monetization: Google AdSense, affiliate links (e.g., Amazon, software tools).
Tools: WordPress + RankMath SEO plugin + ChatGPT to help draft articles.

Why? Your expertise gives authority, and SEO grows over time. With 1–2 articles/week, you’ll build a passive income source in 6–12 months.

2. 📹 YouTube Channel (Voice-Only Possible)

Time Investment: 1.5 hrs to script, record, and edit 1 video/week.
Focus: Explainer videos, finance tips, data centers, or productivity hacks.
Monetization: YouTube ads + affiliate links + sponsorships.
Tools: Screen recording (Loom, OBS), AI voice tools or your own voice, CapCut or Canva for editing.

Low-cost start, high long-term upside if you’re consistent.

3. 📘 Sell a Mini E-Book / Guide (Gumroad, Notion Template)

Time Investment: 3–4 weeks to create and sell a simple resource.
Idea: Something like “Project Management Templates for Engineers” or “How to Break into Data Center Careers.”
Monetization: Sell for $9–$19 repeatedly on platforms like Gumroad or Payhip.

Make once, sell forever. I can help you outline and design this if you’re interested.

4. 💼 Freelance on Your Expertise (1 Client at a Time)

Time Investment: 1.5 hrs/day = 7.5 hrs/week, enough for a micro-consulting gig.
Example Roles: Remote program/project planning, Excel dashboards, process improvement, documentation.
Platform: LinkedIn, Upwork, Contra.

Could earn $30–$100/hr for short tasks, especially if you offer value via a niche (e.g., engineering ops or data center mgmt).

5. 💵 Dividend/REIT Content + Investing Blog (Singapore-Focused)

Time Investment: Research + writing 1–2 times/week.
Monetization: AdSense, affiliate links to brokerages (e.g., Tiger Brokers, Moomoo), product mentions.
Bonus: Combine your investing journey with content creation for credibility.

Singapore-specific finance blogs perform well—especially if you bring unique experience or analysis.

6. 🧪 Sell on Etsy or Notion Marketplace

Time Investment: Build once, sell indefinitely.
Idea: Project planning templates, Notion dashboards, engineering calculators, personal finance planners.
Platforms: Etsy, Notion.so marketplace, Gumroad.

These work great for busy professionals like you.

📈 Strategy for Execution (With 1.5 Hours a Day)

Day	Task
Mon	Research / Outline (blog or video idea)
Tue	Draft / Script content
Wed	Edit / Finalize
Thu	Publish / Promote
Fri	Learn / Optimize (SEO, analytics, etc.)
Sat/Sun	Rest or batch create content if needed

Alternative Online Money Making Ideas by Chat GPT

There are many legitimate ways to make money on the internet depending on your skills, time, and risk appetite. Here's a categorized breakdown of alternative money-making methods online, beyond traditional employment or full-time freelancing:

💡 1. Content Creation

Create once, earn repeatedly.

YouTube Channel – Ad revenue, sponsorships, affiliate links.
Podcasting – Sponsorships, premium content.
Blogging – Display ads (e.g., Google AdSense), affiliate marketing, sponsored posts.
TikTok / Instagram Reels – Brand deals, affiliate links, merchandise.

🛍️ 2. E-commerce & Dropshipping

Selling products online, with or without inventory.

Dropshipping – Sell without holding inventory (use platforms like Shopify + AliExpress).
Print on Demand – Sell custom designs on t-shirts, mugs, etc. (e.g., Printful, Teespring).
Etsy – Handmade or digital goods.
Amazon FBA – Source products, ship to Amazon, they handle the rest.

💻 3. Digital Services & Freelancing

Turn your skills into income.

Freelancing – Upwork, Fiverr, Toptal (skills: writing, design, coding, etc.).
Remote Tech Support / Virtual Assistant – Provide services to individuals/businesses.
Online Tutoring / Teaching – Platforms like VIPKid, Chegg Tutors, or creating your own course on Udemy or Teachable.

📈 4. Investing-Based Income

Put your money to work (requires capital & risk tolerance).

Dividend Stocks / REITs – Income from investments.
Crypto Staking / Trading – Volatile but can be lucrative.
Peer-to-Peer Lending – Lend money for interest (e.g., Funding Societies in Singapore).
Buy & Sell Domain Names – Domain flipping for profit.

📚 5. Knowledge & Info Products

Sell your expertise in digital form.

Ebooks / Guides – On platforms like Gumroad or Amazon Kindle.
Online Courses – Teach a skill (e.g., coding, cooking, productivity).
Membership Sites / Substack – Premium newsletter content for a fee.

🎮 6. Gaming & Entertainment

Monetize your playtime or audience.

Streaming (Twitch / YouTube Gaming) – Donations, ads, sponsorships.
Play-to-Earn Games / NFT Games – Like Axie Infinity (careful with hype risks).
Game Testing – Get paid to find bugs in early games.

🔗 7. Affiliate Marketing

Earn commission by promoting products.

Amazon Associates, ClickBank, or SaaS products like Bluehost, Notion, etc.
Can be integrated with blogs, YouTube, or social media.

🛠️ 8. Automation or Passive Tech Projects

Set up once, maintain lightly.

Build a Niche Website / SEO Site – Generate ad or affiliate income.
Create an App or Chrome Extension – Offer free with ads or upsell.
SaaS Products – Requires dev skills but high return potential.

🎨 9. Sell Creative Work

Make money from art, music, or writing.

Stock Photography / Video – Shutterstock, Adobe Stock.
Licensing Music / Beats – Epidemic Sound, BeatStars.
Writing on Medium / Vocal Media – Get paid per read (or tips/donations).

🧪 10. Unusual or Niche Methods

Lesser-known but legitimate.

Online Surveys / Reviews – Not high paying, but passive (e.g., Swagbucks, Prolific).
Website Testing (UX/UI feedback) – UserTesting.com, TryMyUI.
Renting Out Digital Assets – e.g., Ad space on a blog, unused GPU for rendering or crypto mining (watch electricity costs).

📅 5-Year High-Growth Investment Plan (2025–2030)

Here’s a 5-Year High-Growth Investment Plan designed to maximize your chances of 10x returns (turning $1M into ~$10M) while managing risks through diversification and timing.

📅 5-Year High-Growth Investment Plan (2025–2030)

🎯 Objective:

Turn $1 million into $10 million in 5 years (CAGR ~58.5%)

👤 Assumptions:

Age: 40–55
High risk tolerance
No urgent need for liquidity
Willing to actively manage portfolio or use professionals
Global investment access (Singapore/US/HK)

🧱 Strategic Allocation: Barbell Approach

Asset Class	Allocation	Risk Level	Expected CAGR	Notes
Crypto + Blockchain	$300K (30%)	Very High	50–100%	Next bull cycle expected 2025–26
Early-Stage Startups / VC	$300K (30%)	Very High	40–100%	Diversified exposure via syndicates or funds
Options / Leveraged Tech ETFs	$200K (20%)	High	30–70%	Tech-focused strategies on NVIDIA, semis, AI
High-conviction Growth Stocks	$150K (15%)	High	20–40%	AI, Robotics, Energy Transition
Cash / Bonds / SSBs (dry powder)	$50K (5%)	Low	3–4%	For rebalancing + bear market buys

🗓️ Year-by-Year Plan

Year 1 (2025): Position for Growth

Crypto: Accumulate BTC, ETH + early altcoin positions pre-bull run
Startups: Invest via AngelList or VC syndicates (10–15 deals)
Options/ETFs: Buy LEAPS on top AI/semiconductor stocks
Stocks: Build positions in NVIDIA, TSMC, Palantir, Tesla, ASML, etc.
Cash/Bonds: Use SSBs/T-Bills to hold $50K liquidity buffer

Year 2 (2026): Ride Momentum

Crypto: Partial profit-taking in Q2–Q3 if bull run peaks
Startups: Continue follow-on funding in winners
Options: Roll positions or trim gains
Reallocate: Shift gains into new undervalued tech/AI bets

Year 3 (2027): Defensive Rotation

Rebalance: Lock in some profits from high-performers
Start De-risking: Move 20–30% into mid-risk income (REITs, bond ETFs)
Monitor Markets: For signs of slowdown or inflation return

Year 4–5 (2028–2029): Exit + Scale Winners

Double down on unicorns: If startups begin scaling or listing (IPO/M&A)
Harvest Options: Cash out from maturing LEAPS or rebalance
Exit Crypto: Gradual withdrawal during next peak
Prepare Exit: Shift $8M–$10M into more stable long-term income streams

🚀 Example Portfolio (Starting with $1M)

Asset	Example	Amount
BTC / ETH / Sol / AI Tokens	Binance, Coinbase	$300K
Angel Startups (15 deals)	AngelList, Syndicates	$300K
Options (LEAPS)	NVIDIA, Tesla, AI ETFs	$200K
Growth Stocks	ASML, Palantir, Meta, Amazon	$150K
SSBs / T-Bills	SG Govt Securities	$50K

🛡️ Risk Management

❌ Don’t bet on a single asset class.
✅ Set profit-taking rules (e.g., trim after 3x gain).
📊 Review quarterly: rebalance and cut losers.
🧘 Stay disciplined. Emotion kills exponential growth.

📈 Key Success Factors

Factor	Description
Timing	Enter early and exit before hype collapses
Access	Deal flow matters (VC, token launches, IPOs)
Edge	Leverage domain knowledge or expert networks
Tax planning	Optimize exit timing, consider offshore tax

🧠 Final Thoughts

This isn’t your average retirement plan. It’s an aggressive, asymmetric, high-reward strategy meant for those ready to:

Take calculated risk
Stay invested through volatility
Act decisively when opportunity strikes

If you manage risk, time your entries, and remain disciplined — $10M is a real possibility.