S1E88: Sleep earlier: NUS scientist Dean Ho on the top thing people can do to live longer
The Straits Times PodcastsShow Notes
An NUS scientist reversed his own biological age after stress-testing his diet, sleep and exercise in a longevity study Synopsis: Conversations and interviews that give you something to think about. Each Wednesday, In Your Opinion speaks to thinkers, leaders, and the people shaping our lives and the issues of the day. Strict bedtimes, daily exercise and cutbacks to fat and sugar intake are usually gleaned from big data as standard advice for better health. But what if you could effectively tailor these rules for your own body? To find out more about how an individual’s biological baseline shifts over time, Dean Ho, director of the Institute for Digital Medicine (WisDM) at NUS Yong Loo Lin School of Medicine (NUS Medicine), embarked on a two-year study on himself to develop a technology that analyses the data from wearables. Known as DELTA, this study had helped reverse the 47-year-old's biological age by 15 years, after undergoing a series of lifestyle interventions, including varying fasting durations, exercise routines and nutrition adjustments. Throughout the process, this biological response was monitored in real-time to track a biological baseline shaped by age, stress, sleep, food, exercise and illness.
His intense regimen included around 20 hours of fasting each day, multiple 48-hour fasts, 90 minutes of strength or cardiovascular training every morning, and a structured diet centred on leafy greens, seeds, olive oil, lean protein, and other Mediterranean-style foods. His beverages were limited to water, electrolytes, and black coffee or tea without milk and sugar. In this episode of In Your Opinion, Lynda Hong, assistant podcast editor from The Straits Times, sits down with Ho, who is also provost’s chair professor at the NUS Yong Loo Lin School of Medicine. They delve into why he embarked on this study with just himself as the study sample, and how he can still eat everything from chicken rice, and pizza to five chendols in 2.5 days when he went on a trip to Penang with his son. Highlights (click/tap above): 7:48 Technology aspect to DELTA study in analysing vitals and biological age 10:00 How DELTA differs from Project Blueprint 12:52 Have your pizza and eat it too - understanding 'your delta' to optimise your biology 15:24 Ho’s interaction with Bryan Johnson 15:52 Ho on Bryan Johnson: ‘His dedication to sleep is inspiring’ 17:46 Did Ho take any testosterone replacements, HGH, supplements? 20:30 Why a sample size of one is enough for the DELTA study 27:08 The function of a ‘digital twin’ in tailoring strategies to improve health 30:05 ‘Human behavior is more powerful than the most powerful medicines on the planet’ 39:00 Taking small steps to drinking Kopi ‘O’ Kosong and sleeping more 43:00 Beyond the wrinkles and cutting sugar to the real reason why Ho pursues longevity 52:10 The Pursuit of Longevity vs. Quality of Life Read ST’s Opinion section: https://str.sg/w7sH Follow Lynda Hong on LinkedIn: https://str.sg/Gm2v Host: Lynda Hong ([email protected]) Produced and edited by: Hadyu Rahim Executive producers: Danson Cheong and Lynda Hong Follow In Your Opinion Podcast here and get notified for new episode drops: Channel: https://str.sg/w7Qt Apple Podcasts: https://str.sg/wukb Spotify: https://str.sg/w7sV YouTube: https://str.sg/GjMT Feedback to: [email protected] --- Follow more ST podcast channels: All-in-one ST Podcasts channel: https://str.sg/wvz7 Get more updates: http://str.sg/stpodcasts --- Get The Straits Times app, which has a dedicated podcast player section: The App Store: https://str.sg/icyB Google Play: https://str.sg/icyX --- #inyouropinion See omnystudio.com/listener for privacy information.
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Singapore’s Transboundary Haze Pollution Act (THPA) has been criticised for being toothless, but is that criticism fair? And if the anti-haze law is not working, can Singapore take Indonesia to the International Court of Justice? As Singapore finds ways to tackle its worst haze crisis in over a decade, Scott Tan, a partner in the International Arbitration practice of Rajah & Tann, says diplomacy - not litigation - would be a more durable solution to this perennial problem. In this episode, he joins Audrey Tan, assistant news editor at The Straits Times and host of ST’s environment podcast, Green Pulse, to talk about why Singapore’s anti-haze law has been criticised, and whether that’s warranted. We also chat about other possible ways to penalise haze-causing companies and how consumers can put pressure on such firms. Highlights (click/tap above): 1:57 What’s unique about the THPA? 7:24 Is the THPA ‘toothless’? 12:48 The “Asean way” of handling the haze 15:52 Getting banks to stop financing polluters 18:50 Can Singapore take Indonesia to the International Court of Justice? 23:25 The Government’s response: now vs 2015 29:03 Does the soft diplomatic approach work? 31:46 Addressing the root cause: peatlands and cash crops 33:39 Will climate change make the haze worse? Host: Natasha Ann Zachariah ([email protected]) Read Natasha’s articles: https://str.sg/iSXm Follow Natasha on her IG account and DM her your thoughts on this topic: https://str.sg/8KNT Follow Natasha on LinkedIn: https://str.sg/v6DN Follow The Usual Place podcast on IG: / theusualplacepodcast Follow Natasha on LinkedIn: https://str.sg/v6DN Filmed by: Studio+65 Edited by: Eden Soh & Yang Jiesan Cruz Executive producer: Danson Cheong Producers: Natasha Ann Zachariah, Elizabeth Law & Zachary Lim Follow The Usual Place Podcast and get notified for new episode drops every Thursday: Channel: https://str.sg/5nfm Apple Podcasts: https://str.sg/9ijX Spotify: https://str.sg/cd2P YouTube: https://str.sg/theusualplacepodcast Feedback to: [email protected] SPH Awedio app: https://www.awedio.sg --- Follow more ST podcast channels: All-in-one ST Podcasts channel: https://str.sg/wvz7 Get more updates: http://str.sg/stpodcasts --- Get The Straits Times app, which has a dedicated podcast player section: The App Store: https://str.sg/icyB Google Play: https://str.sg/icyX -- #tup #tuptr See omnystudio.com/listener for privacy information.
A behavioural scientist unpacks the dark psychology of why smart people fall for the Nanning pyramid scheme Synopsis: Conversations and interviews that give you something to think about. Each Wednesday, In Your Opinion speaks to thinkers, leaders, and the people shaping our lives and the issues of the day. We often hear this saying: “If it sounds too good to be true, it probably is.” Yet, 52 Singaporeans were recently arrested in China over the notorious Nanning pyramid scheme. So why do highly educated, financially literate people continue to fall for frauds that seem so obvious from the outside? In this episode of In Your Opinion, Lynda Hong sits down with Dr Serene Koh, director of the Behavioural Insights Team (BIT) in Singapore, to deconstruct the dark psychology behind massive investment scams. Moving past the surface-level blame of describing victims as greedy and gullible, Dr Koh explains how sophisticated syndicates architect fake realities, weaponise our closest family networks, and use our own intelligence against us. Highlights (click/tap above): 00:52 Why behavioural science is the key to understanding scam victims 1:55 How the Nanning Ponzi scheme differs from other scams 4:15 How pig-butchering scams work 7:57 Why scammers target the human desire for family security rather than pure greed 13:11 Why shame and cognitive dissonance keep victims silent 15:42 Using inoculation programmes and survivor stories to build public resistance against scam syndicates 18:31 The sunk cost fallacy and social ties that prevent victims from walking away 22:12 How trust and personal relationships override logical due diligence 25:42 Why higher financial literacy and education can increase scam vulnerability 31:29 The social cost of fraud, eroded trust, and why people have stopped picking up phone calls anymore Read ST’s Opinion section: https://str.sg/w7sH Host: Lynda Hong ([email protected]) Produced and edited by: Teo Tong Kai Executive producers: Danson Cheong & Lynda Hong Follow In Your Opinion Podcast here and get notified for new episode drops: Channel: https://str.sg/w7Qt Apple Podcasts: https://str.sg/wukb Spotify: https://str.sg/w7sV YouTube: https://str.sg/GjMT Feedback to: [email protected] --- Follow more ST podcast channels: All-in-one ST Podcasts channel: https://str.sg/wvz7 Get more updates: http://str.sg/stpodcasts --- Get The Straits Times app, which has a dedicated podcast player section: The App Store: https://str.sg/icyB Google Play: https://str.sg/icyX --- #inyouropinion See omnystudio.com/listener for privacy information.
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In an increasingly digital world, why are young Indonesians drawn to activities that bring them offline and together? Synopsis: Every first Friday of the month, The Straits Times catches up with its foreign correspondents about life and trends in the countries they're based in. In this episode, host Li Xueying speaks with Indonesia correspondent Karina Tehusijarana about the growing popularity of shared, analogue and hands-on trends, such as a resurgence in cinema attendance to jump rope groups and custom mechanical keyboards. As people seek ways to connect beyond their screens, these different pursuits point to a renewed interest in community and the tangible pleasures of an offline life. Highlights (click/tap above): 2:20 Post-Covid-19 cinema boom 6:30 Exploring traditional communal practices like arisan 10:40 The analogue lifestyle: A resurgence 16:50 Mechanical keyboards and diverse communities 19:50 Emerging analogue trends such as knitting and vinyl records Read Karina Tehusijarana’s articles here: https://str.sg/dEAyW Read Li Xueying’s articles: https://str.sg/iqmR Follow Li Xueying on LinkedIn: https://str.sg/ip4x Sign up for ST’s weekly Asian Insider newsletter: https://str.sg/sfpz Host: Li Xueying ([email protected]) Edited by: Fa’izah Sani Executive producer: Ernest Luis Follow Asian Insider Podcast on Fridays here: Channel: https://str.sg/JWa7 Apple Podcasts: https://str.sg/JWa8 Spotify: https://str.sg/JWaX YouTube: https://str.sg/rF3qR Feedback to: [email protected] --- Follow more ST podcast channels: All-in-one ST Podcasts channel: https://str.sg/wvz7 Get more updates: http://str.sg/stpodcasts --- Get The Straits Times app, which has a dedicated podcast player section: The App Store: https://str.sg/icyB Google Play: https://str.sg/icyX --- #STAsianInsider See omnystudio.com/listener for privacy information.