DELTA study tech: vitals & biological age

How exactly DELTA differs from Blueprint

Optimise your biology knowing your delta

Ho detailing interaction with B. Johnson

Bryan Johnson's sleep focus is inspiring

Did Ho take testosterone, HGH, or others

Why DELTA study sample size of one works

Using a digital twin for health strategy

Human behaviour beats the best medicines

Small steps: Kopi O Kosong, sleep longer

The real reason Ho pursues his longevity

Longevity pursuit vs the quality of life

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 week, 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 (lyndahong@sph.com.sg) 

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: podcast@sph.com.sg

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#inyouropinion

An NUS scientist reversed his own biological age after stress-testing his diet, sleep and exercise in a longevity study&nbsp;
Synopsis: Conversations and interviews that give you something to think about. Each week, 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?&nbsp;
To find out more about how an individual&rsquo;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),&nbsp; embarked on a two-year study on himself to develop a technology that analyses the data from wearables.&nbsp;
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.&nbsp; 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&rsquo;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.&nbsp;
Highlights (click/tap above):&nbsp;
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&rsquo;s interaction with Bryan Johnson&nbsp;
15:52 Ho on Bryan Johnson: &lsquo;His dedication to sleep is inspiring&rsquo;&nbsp;
17:46 Did Ho take any testosterone replacements, HGH, supplements?&nbsp;
20:30 Why a sample size of one is enough for the DELTA study
27:08 The function of a &lsquo;digital twin&rsquo; in tailoring strategies to improve health
30:05 &lsquo;Human behavior is more powerful than the most powerful medicines on the planet&rsquo;
39:00 Taking small steps to drinking Kopi &lsquo;O&rsquo; 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&rsquo;s Opinion section:<a href="https://str.sg/w7sH"> https://str.sg/w7sH</a>
Follow Lynda Hong on LinkedIn:<a href="https://str.sg/Gm2v"> https://str.sg/Gm2v</a>
Host: Lynda Hong (<a href="mailto:lyndahong@sph.com.sg">lyndahong@sph.com.sg)</a>&nbsp;
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:<a href="https://str.sg/w7Qt">&nbsp;https://str.sg/w7Qt</a>
Apple Podcasts:<a href="https://str.sg/wukb">&nbsp;https://str.sg/wukb</a>
Spotify:<a href="https://str.sg/w7sV">&nbsp;https://str.sg/w7sV</a>
YouTube: <a href="https://str.sg/GjMT">https://str.sg/GjMT</a>
Feedback to: <a href="mailto:podcast@sph.com.sg">podcast@sph.com.sg</a>
---
Follow more ST podcast channels:
All-in-one ST Podcasts channel:&nbsp;<a href="https://str.sg/wvz7">https://str.sg/wvz7</a>&nbsp;
Get more updates:&nbsp;<a href="http://str.sg/stpodcasts">http://str.sg/stpodcasts</a>&nbsp;
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Get The Straits Times app, which has a dedicated podcast player section:
The App Store:<a href="https://str.sg/icyB">&nbsp;https://str.sg/icyB</a>
Google Play:<a href="https://str.sg/icyX">&nbsp;</a><a href="https://str.sg/icyX">https://str.sg/icyX</a>
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#inyouropinion

A hard look at the social issues of the month in Singapore. Join ST journalists and other guests as they discuss with Lydia Wong.

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.

Produced and edited by: Hadyu Rahim

Executive producers: Danson Cheong & Lynda Hong

A podcast by The Straits Times, SPH Media.

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.
Produced and edited by: Hadyu Rahim
Executive producers: Danson Cheong &amp; Lynda Hong
A podcast by The Straits Times, SPH Media.