Crystal's Notes 7 Dec

Dodging The Bullet

We are all born with a gun pointing at our head, and the chamber is loaded with 6 bullets. Each of these bullets are things that we are predisposed to, because of our genes. It could be cancer, or Alzheimer’s. But what pulls the trigger is stress. So how do we prevent this trigger from being pulled?

I shared this analogy in my recent podcast with Dr. Hira Singh, a pioneer in integrative medicine. We spoke about how lifestyle, environment, and mindset determine whether those bullets ever fire.

Practical Wisdom for a Busy Life

Dr. Singh’s advice for time poor Singaporeans is refreshingly simple: Move more, stress less, eat well and love more.

• Move More: No gym needed — try a daily walk, a quick stretch, or stand more during your day.

• Stress Less: Take a breather — mindfulness breaks, deep breaths, and even just five quiet minutes can do wonders.

• Eat Well: Skip ultra-processed food; load up on fresh, balanced meals with fruits, veggies, and lean proteins.

• Love More: Build connections, show kindness — love heals and invites joy into your life.

This week, in a powerful conversation with Petrina Kow, a speech coach and cancer survivor, we explored what it means to unlock your voice, prioritise yourself and show up as the best and most authentic version of you.

Turning Crisis Into Catalyst

Crisis often feels like the ground beneath us has crumbled, leaving us adrift. But it can also be a powerful catalyst for reinvention. Sometimes life has to break us open to show us what truly matters.

Petrina described how her own crisis — her cancer diagnosis — gave her the opportunity to finally put herself first on the agenda.

At 29, I found myself divorced, raising two young kids, and questioning everything I thought I knew about my life. It was a moment of reckoning, but also one of clarity.

Crises disrupt, but they also pave the way for reinvention. Both Petrina’s journey and mine are reminders that even in the hardest moments, there is potential for renewal, resilience, and transformation. Things fall apart. It’s grandiose thinking to believe we can control everything. Acceptance and surrender is one of the biggest life lessons we can learn, and it will liberate you. Keep going and on the other side of fear, is success.

Make Time For Coming Home To Ourselves

The world inside matters as much as the world outside, if not more. We need quiet time to think about how we can address the root causes of our issues, and not just silence the alarms.

If these ideas resonate, I invite you to join the conversation at the Deep Human Club. Our members engage in meaningful practices such as meditation, expressive work, group processing, and weekly check-ins. With expert speakers and a supportive community, we help each other reach goals, and cultivate mindfulness, self-awareness, and resilience.

Much love

Crystal