Personal protocol · Singapore

Your body.
Optimised.

A complete daily operating system — metabolic health, skincare, nutrition, supplements, and movement. Built around your life, your schedule, your products.

4
Core pillars
7
Day protocol
6
Skincare products
4
Supplement windows
Foundation

Golden rules

These apply every single day. Non-negotiable regardless of schedule.

01
Meal sequence always: Protein + vegetables first → fat → carbs/rice last. Never rice on an empty stomach.
02
Eating window: First meal within 1hr of waking. Last meal by 7–7:30pm. 12–14 hrs overnight fasting.
03
Morning sunlight: 5–10 min outside within 15 min of waking. Sets cortisol timing for the entire day.
04
Post-meal walk: Even 5–10 min after lunch or dinner cuts glucose spike by up to 30%. Slow pace counts.
05
No caffeine after 2pm. Half-life is 6 hrs — wrecks deep sleep and cortisol reset if taken late.
06
Movement snack: Every 60 min at desk — stand and walk 2–3 min. Prevents insulin resistance.
07
Water: 250ml/hr while working. Dehydration raises cortisol and mimics hunger.
08
Never mix adapalene + azelaic acid same night. Adapalene only on Tue / Thu / Sun evenings.
Every day

Daily timeline

Every block from wake to sleep, in order.

6:30 AM

Wake-up protocol

Sunlight within 15 min — 5–10 min outside or by window. Sets cortisol to peak correctly, activates metabolism for the day.

500ml water + lemon + pinch sea salt. You're dehydrated after sleep. Electrolytes before anything else.

No phone for 20 min — cortisol is already peaking. Stress content amplifies it into chronic territory.

cortisol resetmetabolism on
7:00 AM

Morning skincare (see weekly tab for which wash)

Step 1: Face wash — Salicylic on Mon/Wed/Fri/Sat · Cetaphil on Tue/Thu/Sun

Step 2: Niacinamide serum — every morning, no exceptions. Brightens, reduces pores.

Step 3: Dr. Althea moisturizer — lock in the serum, pat in gently.

Step 4: Sunscreen SPF 30+ — non-negotiable even indoors. UV penetrates windows in Singapore.

daily serumSPF always
7:30 AM

Breakfast — protein anchor

25–30g protein within 1hr of waking. Eggs, Greek yoghurt + nuts, protein shake, chicken/fish.

Sequence: protein → fat → fibre → carbs last. Even rice, eat it last. Cuts glucose spike 30–40%.

No sugar, juice, or refined carbs at breakfast. No fruit juice, white bread, sweet cereals.

Morning supplements: Magnesium glycinate 200mg · Chromium picolinate 200mcg · Vitamin D3 2000IU · Omega-3 1–2g

25–30g proteinsupplements here
9 AM–12

Deep work block

Every 60 min — movement snack: Stand and walk 2–3 min. Prevents insulin resistance from prolonged sitting.

Green tea or black coffee — max 2 cups, nothing after 2pm.

Water: 250ml/hr. Dehydration mimics hunger and spikes cortisol.

move every 60 min2.5L water today
12:00 PM

Lunch

Sequence rule: protein + vegetables first, then rice. Never rice on an empty stomach.

Include fibre every meal: kangkong, broccoli, cucumber. Slows glucose absorption dramatically.

Post-lunch walk — 10 min minimum. Highest-leverage metabolic activity of the day. Slow stroll counts.

Berberine 500mg with this meal — natural metformin equivalent. Never on empty stomach.

walk 10 min afterberberine here
1–5:30 PM

Afternoon work block

No caffeine after 2pm. Move every 60 min. If hungry: nuts, boiled egg, or cheese — never biscuits, keropok, or sugary snacks.

caffeine cutoff 2pm
6:00 PM

Dinner — last meal

Finish eating by 7–7:30pm. This gives 12–14 hrs overnight fasting — the core metabolic reset.

Lighter carbs at dinner. More protein and vegetables, reduce rice. Insulin sensitivity is lower at night.

Post-dinner walk if possible — 15–20 min. Even slow pace. Best fat-burning window of the day.

Inositol 2g with dinner — overnight insulin sensitivity + sleep quality improvement.

done by 7:30pminositol here
9:30 PM

Evening skincare (see weekly schedule)

Step 1: Cetaphil face wash — every night without exception.

Step 2: Serum — APLB on Mon/Wed/Fri · Niacinamide on Tue/Thu/Sat

Step 3: Adapalene — pea-size, only on Tue/Thu/Sun, after serum absorbs (wait 2–3 min).

Step 4: La Roche-Posay Cicaplast Balm — mandatory on adapalene nights as barrier buffer.

Step 5: Dr. Althea moisturizer — seal everything in.

never adapalene + azelaic same night
10:00 PM

Wind-down + sleep

Magnesium glycinate 200mg — most important dose. Cortisol reset, deep sleep, muscle relaxation. Do not skip.

Dim lights by 9:30pm. Phone face-down 30 min before bed. Cool room (18–22°C). Asleep by 11pm — cortisol resets 11pm–2am.

mg glycinateasleep by 11pm
Week view

Monday → Sunday

Click any day for the full breakdown — skincare steps, food, walk targets, and notes.

Skin system

Skincare schedule

Full product rotation. Cicaplast Balm goes after serums and before or instead of Althea on heavy nights. On adapalene nights it is mandatory.

DayAM washAM routinePM washPM activePM finish
MondaySalicylicNiacinamide → Althea → SPFCetaphilAPLB serumCicaplast Balm → Althea
TuesdayCetaphilNiacinamide → Althea → SPFCetaphilNiacinamide → AdapaleneCicaplast Balm → Althea
WednesdaySalicylicNiacinamide → Althea → SPFCetaphilAPLB serumCicaplast Balm → Althea
ThursdayCetaphilNiacinamide → Althea → SPFCetaphilNiacinamide → AdapaleneCicaplast Balm → Althea
FridaySalicylicNiacinamide → Althea → SPFCetaphilAPLB serumCicaplast Balm → Althea
SaturdaySalicylicNiacinamide → Althea → SPFCetaphilNiacinamide onlyCicaplast Balm → Althea
SundayCetaphilNiacinamide → Althea → SPFCetaphilNiacinamide → AdapaleneCicaplast Balm → Althea
Adapalene rule — critical
Only on Tuesday, Thursday, Sunday. Never same night as azelaic acid. Cicaplast Balm mandatory on these nights. Pea-sized amount, avoid eye area and lips. Skin may purge weeks 2–4 — this is normal, stay the course.
Stack

Supplement protocol

Four timing windows. Week 1: Mg + D3 + Omega-3. Week 2: add Berberine. Week 3: add Inositol.

With breakfast
Magnesium glycinate 200mgInsulin sensitivity, stress buffer. Glycinate form only — not oxide.
Chromium picolinate 200mcgGlucose metabolism, reduces carb cravings.
Vitamin D3 2000 IUImmunity, mood, metabolic function. Take with fat for absorption.
Omega-3 fish oil 1–2gInflammation reduction, cortisol buffer.
With lunch
Berberine 500mgNatural metformin equivalent. Reduces glucose absorption in gut. Take WITH food only — never on empty stomach. Start week 2.
With dinner
Inositol (myo-inositol) 2gOvernight insulin sensitivity. Also improves sleep quality. Mix in water or take capsule. Start week 3.
30 min before bed
Magnesium glycinate 200mgMost important dose. Cortisol reset, deep sleep, full muscle relaxation. Do not skip. Ever.
Skip methionine unless confirmed methylation issues. Buy magnesium glycinate specifically — not oxide. Berberine from reputable brand only.
Nutrition

Food guide

Singapore hawker-friendly. Real food, real options. The sequence rule applies everywhere.

Walking guide — Singapore options
Minimum (lazy day): 5 min slow walk after lunch + 5 min after dinner = 10 min. Still works metabolically.
Target (normal day): 10 min brisk after lunch + 15 min after dinner. Use hawker trip as the walk. Total ~25 min.
Good day: 10 min morning sunlight walk + 15 min lunch + 20 min dinner = ~45 min, 5000+ steps easily.
Weekend: 30–45 min at East Coast Park, Bedok Reservoir, or any park connector. Longest walk of the week.
Hack: Walk to hawker instead of delivery. Park one MRT stop away. Always take stairs.
Breakfast
Best: 3–4 eggs any style + nuts
Greek yoghurt + chia + low-sugar granola
Protein shake (25g) + boiled egg
Kaya toast — OK only if eggs come first
Avoid: Milo, white bread alone, fruit juice, sweet cereals
Lunch
Rule: Protein + veg first, rice last
Chicken rice — eat chicken + cucumber before rice
Cai png — 1 protein + 2 veg + less rice
Fish soup + brown rice (rice last)
Avoid: Char kway teow alone, sugary drinks, fried rice as main
Dinner
Less carbs, more protein + veg
Steamed fish + stir-fry veg + half rice
Chicken/tofu soup + minimal rice
Ban mian + extra egg + veg (noodles last)
Avoid: Eating after 7:30pm, heavy carb-only meals
Smart snacks
Handful of mixed nuts (unsalted)
Boiled egg
Cheese slice
Edamame
Avoid: Keropok, biscuits, fruit juice, sugary drinks
Drinks
Water — 2–2.5L per day
Black coffee (before 2pm only)
Green tea / oolong tea
Kopi-O kosong is fine
Avoid: Teh tarik, Milo, fruit juice, sweetened soy
Metabolic hacks
1 tbsp apple cider vinegar in water before meals
Eat slowly — 20 min per meal minimum
Cold rice/noodles = lower glycemic impact
Lemon water first thing every morning
Timeline

What to expect

Week by week. Be patient — it compounds.

Days 1–3
Blood sugar stabilises. Morning hunger reduces. Skin less oily by day 2–3. Slight fatigue as body adjusts off sugar dependency — completely normal.
Week 1
Sleep deepens — magnesium effect hits day 4–5. Cravings drop significantly. Waist less bloated from reduced water retention. Energy more even.
Week 2
Cortisol rhythm normalises. Insulin sensitivity measurably improves. 0.5–1kg real fat begins to shift. Post-meal walks become habit.
Weeks 3–4
Adapalene cycle completes — skin noticeably clearer. Body composition shifts visible. Mood improves with stable glucose.
Month 2+
1–2kg/month sustainable fat loss. Skin at best condition. Energy levels not felt in months. Habits compound — this is where it feels effortless.