[SINGAPORE] As a couple raising four children, Luke Tan and Candice Chaignat are deeply intentional about their health. Tan, a 46-year-old Singaporean, wakes up before 5 am to carry out breathwork exercises and red-light therapy to regulate his circadian rhythm.<\/p>\n
Chaignat, his 45-year-old Swiss partner, wakes up a little later, at around 6 am. They cycle together to a nearby gym, timing their session to catch the first light of the day. \u201cWe try to get morning sunlight as early as possible,\u201d says Tan, describing it as a natural cue for the body to wake.<\/p>\n
Afterwards, they return home for a slower ritual: walking barefoot in their garden to \u201cground\u201d themselves, a practice they say helps calm the body. Depending on their schedules, the morning may also include meditation, journalling and sound healing.<\/p>\n
\u201cWe have a holistic view of living that starts with the mind, the body, the relationships,\u201d Chaignat says.<\/p>\n
Their home is filled with health-focused devices, such as red-light therapy panels, blue-light blocking glasses and grounding sheets on their beds. There are also simpler, more \u201canalogue\u201d tools, such as weights, pull-up bars and Himalayan singing bowls.<\/p>\n
Like other high-performing city dwellers, they use wearables such as Oura rings to track their health metrics, as well as small interventions \u2013 mouth tape and nasal tape, for instance \u2013 to encourage nasal breathing while they sleep. <\/p>\n
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They practise a strict \u201c3-2-1 rule\u201d: no food three hours before bed, no water two hours before, and no screens in the final hour.<\/p>\n