In a fast-paced world where work, family, and social demands leave little room for rest, six Singaporeans explored how manageable daily adjustments can help reclaim energy and improve health.
- Over-exercising plus limited sleep lowered testosterone for one participant
- Reducing workout time and phone use helped improve sleep quality
- Small, personalized lifestyle changes lifted mood and energy levels
What happened
Six participants in Singapore took part in a special project led by experts from the National University of Singapore to address chronic tiredness through biohacking—making small, sustainable changes to their daily habits. Using data from smartwatches and glucose monitors, they tracking sleep, diet, and exercise patterns to understand how these affected their wellbeing and energy.
One standout story was Jeffrey Pang, a busy property agent whose habit of intense morning workouts lasted several hours but came at the expense of sleep. After testing his routine, researchers found his testosterone level was borderline low due to the imbalance between exercise load and recovery. By cutting down his workout duration and improving bedtime habits, he increased his sleep to over seven hours and raised his testosterone substantially, along with feeling more energetic and emotionally engaged with his family.
Why it feels good
These micro adjustments, such as reducing exercise to a manageable 90 minutes per day, avoiding phone use before bed, and focusing on quality rest, worked because they matched individual lifestyles without requiring drastic overhaul. For busy individuals juggling responsibilities, this approach respects their realities and increases the likelihood of lasting changes.
Participants reported feeling less fatigued, more alert through the afternoon slump, and better able to connect emotionally with loved ones. The boost in hormonal balance also contributed to overall wellbeing, showing that targeted changes can have meaningful physical and mental health benefits in everyday life.
What to enjoy or watch next
Those interested in learning more can watch the full two-part series 'Restless: Biohacking Better Health,' which follows these participants as they implement changes and track their progress with expert guidance. The series offers insights on managing work-life fatigue through manageable lifestyle tweaks.
For anyone facing similar exhaustion or overwhelm, starting with small, personalized adjustments to exercise, sleep, and digital habits could unlock newfound energy and balance. Following expert advice on sustainable biohacking gives a hopeful, practical path toward feeling better without radical lifestyle disruption.