ALLSET Explains

Listen now on Apple, Spotify, and YouTube.

In this episode, Jessica Lu joins me to review the WHOOP MG device after both of us tried it for a month.

YouTube Timestamps

0:00 Coming up in this episode

0:28 Introduction

1:00 Jessica's initial thoughts using WHOOP for the first time

4:03 Jessica's WHOOP journal experience

7:52 Jessica's thoughts on WHOOP age

10:00 WHOOP's VO2 max accuracy

12:20 What Jessica like and doesn't like

15:45 Jing's blood pressure findings

18:44 Jing's thoughts on WHOOP age

22:00 WHOOP's hiccups during the testing experience

25:37 Overall thoughts on WHOOP MG

Listen now on Apple, Spotify, and YouTube.

In this episode, I speak to Teo Wei Peng, PhD, about how to improve brain health.

Show notes coming up in next week’s newsletter.

YouTube Timestamps

0:00 Preview

0:28 Near-infrared spectroscopy

1:47 Advantages and disadvantages of NIRS

3:17 How NIRS is used in research

4:28 Hyperscanning

5:18 Results from hyperscanning study

6:16 Inter-brain synchrony

7:01 How collaboration performance was measured

7:59 Findings of study on exercising for brain health

10:27 Exercises beneficial to brain health

11:39 Key finding from exercise and cognition meta-analysis

12:28 How to test our own cognition

14:09 Do we experience cognitive decline in our thirties?

15:14 Can we do dual-tasking tests ourselves?

16:48 Do dual-tasking exercises prevent cognitive decline?

17:37 Preventative brain health

18:09 Key learning from all the research done

19:54 Parting message

Listen now on Apple, Spotify, and YouTube.

In this episode, I discuss the VO2 Max questions I frequently receive as a provider of VO2 Max tests in Singapore.

Shownotes can be found in this article.

YouTube Timestamps

0:00 Introduction

0:11 Questions on the purpose of the test

2:29 Questions on what the test is like

3:54 Questions on how long the test takes

4:39 Question on pre-test preparations and training

5:49 Questions on equipment accuracy

7:37 Podcast rebranding announcement

7:48 Get better content and services at early-bird rates

Listen now on Apple, Spotify, and YouTube.

In this episode, I share my favourite experiences at Beyond Activ World 2025.

My key takeaways:

* Favourite hardware: seca mBCA Ultra

* Favourite software: Rezerv

* Favourite experience: (re)connecting with everyone

Brief shownotes: ALLSET Gazette #28

YouTube Timestamps

0:00 Introduction

0:23 Disclaimer

0:50 Favourite booth experience

1:42 Other event highlights

2:44 Favourite software

6:28 Special message

Listen now on Apple, Spotify, and YouTube.

Dr Koh Choong Hou is a cardiologist who specialises in cardiac imaging, specifically in echocardiography. He also possesses expertise in the conduct and interpretation of Cardiopulmonary Exercise Testing, a gold-standard investigation for assessing cardiorespiratory fitness.

In our conversation, we discussed:

* gender differences

* most-searched technical terms

* endurance event fatalities

And much more.

My three favourite takeaways:

* heart conditions are harder to reverse when you are old; start young

* start tracking your blood pressure when you are young (e.g. 18 years old), at least twice a week

* if you have experienced chest pain, breathelessness, and have a family history of cardiac events, get yourself screened

Where to Find Dr Koh Choong Hou

* LinkedIn: https://www.linkedin.com/in/koh-choong-hou-01175818b/

YouTube Timestamps

0:00 Episode preview

0:08 ALLSET update

1:08 Explaining VO2 Max

2:16 Why VO2 Max is a great health indicator

5:12 How safe is the VO2 Max test?

6:17 Is hypertension inevitable as you age?

9:40 Does it matter to start preventing hypertension young?

12:03 Does it get harder to reverse hypertension as you get older?

12:40 When to consider medication

12:56 Can you stop medication after you start?

13:53 Gender disparity in hypertension and cardiac deaths

15:57 At what age should you start checking your blood pressure?

17:36 How often should you check your blood pressure?

18:29 Statins

21:54 Calcium score

23:40 PCSK9 inhibitors

24:29 Marathon fatalities

30:10 Healthy lifestyle recommendations

Listen now on Apple, Spotify, and YouTube.

Jessica Lu is a Singapore-based biomedical researcher with a passion for health, wellness, and helping people live longer, healthier lives to achieve their goals and dreams.

In our conversation, we discussed:

* Four questions to help you decide if/what wearable you should get

* How to review wearables

* The future of health wearables

And much more.

My three favourite takeaways:

* The most sophisticated or expensive device may not be the best for you

* Think about how long you need the device for before you make the purchase

* A research found 50% participants found benefits from using wearables and 50% did not; remember that devices are supposed to help you live better

Where to Find Jessica Lu

Website: https://www.drjessicalu.com/

LinkedIn: https://www.linkedin.com/in/drjessicalu/

YouTube Timestamps

0:00 Episode preview

0:25 ALLSET update

1:24 Why research on wearables?

3:32 Is the research mainly for researchers?

4:46 Steps to selecting a wearable

7:40 Cost of wearables

8:57 How to review against gold standard instruments

11:37 Prior personal wearable misconceptions

12:06 How to select a trustworthy device

14:19 How to read research studies on wearables

15:13 Does the number of people in validation studies matter?

15:47 How to choose between brands?

17:46 Does wearing a wearable help with health?

19:28 Exciting things in the wearables space

20:22 Wearables for medical use

22:27 One thing you should know about wearables

24:04 Where to find Jessica

Listen now on Apple, Spotify, and YouTube.

Danny Lum, PhD is the head of strength and conditioning at Singapore Sports Institute. He started his research on isometric training in 2018 and has since gone on to publish more than 15 papers on the topic.

In our conversation, we discuss:

* The two types of isometric training

* The greatest benefits of isometric training

* How Danny adjusts isometric training programme for different sports

And much more.

My three favourite takeaways:

* You don’t only improve strength at the isometric joint angle you train at

* Isometric is more effective than other training methods in training tendon stiffness

* Both isometric and plyometric was found to improve running performance, but only isometric improved running economy

See complete show notes here.

Where to find Danny Lum, PhD:

Website: https://www.dperformanceconcept.com/

Instagram: https://www.instagram.com/dannylum82/

X: https://twitter.com/dannylum82

LinkedIn: https://www.linkedin.com/in/danny-lum-phd-cscs-asca-l2-14958544/

In this episode, we cover:

0:00 Trailer

0:17 Isometric workshop announcement

0:47 Who is Danny Lum?

2:38 Life before discovering isometric training

3:13 Discovering isometric training

5:14 Sports Danny took for strength and conditioning

5:47 The two types of isometric training

6:53 Benefits of isometric training

8:16 Is isometric relevant for all sports?

9:29 Isometrics for people who don’t gym

10:15 Times when isometric are not in training plan

10:50 Is isometric boring?

11:38 Exercise progression for isometric exercises

11:58 Danny’s bench pull study

15:30 Isometric exercises at home

16:15 Isometric progression for rehab

17:21 What joint angle to train at

18:50 Does isometric training only improve strength at an angle?

20:22 Relation between isometric-tested strength and running

21:46 Sustain isometric vs rapid non-sustained contractions

23:27 Isometric and plyometric contrast training

24:59 DSI vs IMTP peak force during early epoch

30:12 Determining 1RM squat using isometric squats

33:38 Upcoming studies

34:21 Surprising benefits of isometric contraction for sedentary

35:18 Is isometric training suitable for kids?

36:19 How isometric and plyometric improves running differently

39:38 Ways to contact Danny

In this video, our founder Jing Zhi talks to prof Andrea Maier about her takeaways from the recently concluded conference 'Unlock Healthy Longevity: Supplements.'

➡️ Featured Guest: Prof Andrea Maier
LinkedIn: https://www.linkedin.com/in/andreamaierprof
Profile: https://discovery.nus.edu.sg/19564-andrea-britta-maier

➡️ Host/Founder: Jing
LinkedIn: https://www.linkedin.com/in/jing-zhi-chua/
Instagram: https://www.instagram.com/jingzhi.chua/

➡️ Centre for Healthy Longevity
Website: https://coe.nuhs.edu.sg/Centre-for-Healthy-Longevity/Pages/default.aspx

➡️ 'Unlock Healthy Longevity: Supplements' Conference
Website: https://chl-summit.com/

➡️ Academy for Healthy Longevity
Website: https://longevityacademy.sg/

➡️ Affiliate links
Mito Health: https://bit.ly/3UBEt3G
Athletic Greens: drinkag1.com/ALLWIN

➡️ ALLSET (Healthy Ageing Consultancy)
Website: https://allset.sg​
Newsletter: https://allset.substack.com/
Instagram: https://www.instagram.com/allset.sg
LinkedIn: https://www.linkedin.com/company/allset-singapore
Facebook: https://www.facebook.com/allset.sg

➡️ ALLWIN (Our Platform/Startup)
Website: https://allwin.co
Newsletter: https://allwinbulletin.substack.com/
Instagram: https://www.instagram.com/allwin.co/
LinkedIn: https://www.linkedin.com/company/allwin-services-pte-ltd/

0:00 Trailer
0:46 Introduction
0:59 Channel updates
2:01 Main conference takeaways
3:58 How much evidence is there for longevity supplement in humans?
6:24 How should consumers interpret supplement research?
8:51 Things to know about measuring our own NAD levels
10:38 How can the supplement industry be better regulated?
12:49 What supplements should I take?
13:08 Will a large supplement study showing positive benefit be game-changing and how far are we away from that?
16:50 Are decentralised trials next?
17:20 Upcoming projects
19:44 Why we should consider a precision medicine approach
22:09 Will longevity supplements impact public health?
25:13 Efforts to grow the longevity medicine community of professionals
26:36 What are some stones unturned at the conference?
29:06 What's next for the conference?

In this episode, our founder Jing Zhi reviews Dr Peter Attia's supplement list with Naras Lapsys, PhD, dietitian at Chi Longevity and Chi Tree Health.

➡️ Transcript: https://allwin.co/content/naras-lapsys-phd-dietitian-reviews-peter-attia-s-supplement-list-health-geeks-ep-15

➡️ Try Athletic Greens: drinkag1.com/ALLWIN

➡️ ALLWIN (Our Platform/Startup)
Website: https://allwin.co
Newsletter: https://allwinbulletin.substack.com/
Instagram: https://www.instagram.com/allwin.co/
LinkedIn: https://www.linkedin.com/company/allwin-services-pte-ltd/

➡️ ALLSET (Healthy Ageing Consultancy)
Website: https://allset.sg​
Newsletter: https://allset.substack.com/
Instagram: https://www.instagram.com/allset.sg
LinkedIn: https://www.linkedin.com/company/allset-singapore
Facebook: https://www.facebook.com/allset.sg

0:00 Trailer
0:49 Introduction
1:02 Guest profile
1:13 Sports and Healthy Ageing Lab
2:16 EPA and DHA
9:44 Vitamin D
17:15 Magnesium
20:42 Methyl folate and B12
25:30 Vitamin B6
29:14 Baby aspirin
33:23 Daytime vs nighttime supplement
42:35 Changes, Athletic Greens, Pendulum

In this episode, our founder Jing Zhi talks to sleep psychologist Julian Lim, PhD, co-founder of Somnus Sleep Wellness to chat about the impactful of mindful practices on sleep.

Topics covered include therapy options like Mindfulness Based Stress Reduction, Mindfulness Based Treatment for Insomnia, and Cognitive Behavioural Therapy.

🤗 Transcript and exclusive partnership deal: https://allwin.co/content/mindfulness-based-therapies-for-better-sleep-health-geeks-ep-13

😴 Somnus Sleep Wellness
Website: https://www.somnuswellness.com/
Instagram: https://www.instagram.com/somnussleepwellness
Facebook: https://www.facebook.com/somnussleepwellness


🏆 ALLWIN (Our Platform/Startup)
Website: https://allwin.co
Newsletter: https://allwinbulletin.substack.com/
Instagram: https://www.instagram.com/allwin.co/
LinkedIn: https://www.linkedin.com/company/allwin-services-pte-ltd/

✅ ALLSET (Healthy Ageing Consultancy)
Website: https://allset.sg​
Newsletter: https://allset.substack.com/
Instagram: https://www.instagram.com/allset.sg
LinkedIn: https://www.linkedin.com/company/allset-singapore
Facebook: https://www.facebook.com/allset.sg
WhatsApp: +6581011060​

0:00 Trailer
2:01 Introduction
2:15 Latest ALLSET updates
2:34 Julian Lim, PhD's research background
4:49 Results of sleep studies done in Singapore
6:51 Mindfulness led to counter-intuitive EEG findings (electrical data)
8:51 Does 'good sleep' require rethinking?
9:10 Results of studies on monks
10:23 Do monks sleep faster?
11:03 Challenge and limitations of research on monks
11:39 What happens during your first session with Julian?
12:23 What are the treatment options for insomnia?
13:32 How sleep hygiene can backfire and what can you do?
15:34 Is sleep a skill?
16:11 How is mindfulness as an intervention for better sleep?
18:31 For mindfulness practice, is frequency or duration more important?
19:34 What should you do post mindfulness intervention program?
20:37 What is the state of research on mindfulness apps?
21:14 What are some insights from local studies done on mindfulness?
23:05 Does staying mindful get easier?
23:43 How are sleep questionnaires and trackers utilised for mindfulness programs?
24:51 Is your sleep considered 'good' if you're satisfied with it?
25:54 What are the implications of not sleeping enough?
26:48 How do we prioritise sleep routine vs duration vs catching up on weekend?
28:31 Are there different mindfulness exercises for different sleep conditions?
29:52 Which mindfulness exercise make you more alert before bed?
30:37 Should you try mindfulness exercises if you're skeptical?
31:22 Can you opt for other sleep therapies first then try mindfulness later?
32:05 How do Cognitive Behavioural Therapy and mindfulness-based treatments compare as interventions for better sleep?
33:53 Will your insomnia come back after you stop practicing mindfulness?
34:48 Julian's parting message
36:08 What's a useful checklist for you to analyse your own sleep?