Author: BalanceGenics Longevity Research Team (How100.com)
57-year-old Chuando Tan's Ageless Appearance: His Easy-to-Follow Clean Eating Secrets
"They're calling me the mascot of eternal youth, but that's a title no one can keep forever."
Introducing Chuando Tan
Meet Chuando Tan, a multi-talented individual from Singapore, recognized as a fashion photographer, model, actor, and author. Born in 1966, Mr. Tan has astounded the public by his youthful appearance at the age of 57. In 2023, he continues to challenge the conventional understanding of aging, often being mistaken for someone in their 20s on social media due to his remarkably young looks.
The Principle of "You Are What You Eat"
"Who wants to resemble a hamburger? I'd rather look like a lean chicken breast. Essentially, you are what you eat."
Tan strongly believes in the saying, "you are what you eat," embracing the notion that one's appearance is largely influenced by nutrition (70%) and complemented by exercise (30%). He advocates for the highly-regarded 70/30 rule, a holistic approach to weight management and overall health. Specifically, nutrition accounts for 70%, while exercise makes up the remaining 30%.
Exercise Routine
Chuando Tan has maintained a disciplined exercise regimen since his youth and continues to do so even in his 50s. While he takes it easier now, on good weeks, he hits the gym five times, each session lasting up to an hour and a half. However, he often settles for three sessions per week. His gym routine is a balanced mix of strength training and cardio. Strength training occupies no more than 30 minutes of his exercise time, followed by cardio training, which he modifies to walking briskly on a treadmill due to a knee injury. Additionally, he swims daily, typically spending an hour in the pool every evening.
Skincare Routine
Chuando Tan's youthful appearance is partly attributed to his well-maintained skin. He reveals that he has sensitive skin, so he keeps his routine minimal, using only two daily products: a gel face wash and a moisturizing cream. Hydration is a cornerstone of his skincare regimen, achieved by drinking plenty of water while avoiding certain beverages—a topic we’ll explore further. Although he acknowledges a few gray hairs, he chooses to dye them. In terms of cosmetic procedures, Tan has only tried Botox once, but found it unappealing and has since refrained from further interventions.
Stress Management
Stress can significantly impact the skin, and Chuando Tan manages his stress levels to a minimum. His secret? He says:
"I've tried various jobs and finally settled on what I truly enjoy. I love people, love communicating, love setting up photo shoots, and love taking pictures. If you do something you don't like, you'll feel miserable, which certainly won't help your health."
Chuando channels his passion into multiple projects, writing a new book this year and planning another next year. Regularly involved in fashion photo shoots as a photographer, he exemplifies the saying, "If you love what you do, you’ll never work a day in your life."
A notable study conducted by University College London over nearly a decade involving more than 11,000 people aged 50 and above found that those who rated themselves the happiest had a 35% lower risk of mortality within the next five years compared to their less positive counterparts. Additionally, recent research from Finland reveals a tangible connection between work-related stress and DNA. Participants experiencing intense work-induced exhaustion showed shorter telomeres, the DNA component associated with lifespan prediction.
Longer telomeres generally indicate a longer life and reduced susceptibility to age-related diseases, whereas shorter telomeres are linked to increased age-related diseases.
What Chuando Tan Eats
Breakfast
In an interview with The Straits Times over breakfast at Marina Bay Sands Singapore's buffet, Chuando opted for a simple, protein-centric breakfast. His plate was notably dominated by eggs—six poached eggs, of which he consumed only two yolks to manage cholesterol levels. Complementing this protein-heavy choice were a small slice of French toast and some grilled vegetables.
Eggs are celebrated for being affordable, widely available, and easy to digest, making them an excellent source of high-quality protein. Tan's preference for eggs is aligned with their nutritional benefits, including a high concentration of leucine, an amino acid essential for muscle synthesis. Eggs also provide vital nutrients for older adults, such as vitamin D and omega-3 fatty acids. For seniors, eggs are a familiar and well-accepted protein choice, particularly at breakfast. This dietary practice can help in preventing sarcopenia, the age-related decline in muscle mass commonly observed in older individuals.
When he has more time for home-prepared breakfast, Chuando makes oatmeal enriched with milk, eggs, honey, and avocado, and adds a sprinkle of chia seeds. Oats, a rich source of beta-glucan soluble fiber, actively contribute to lowering blood glucose and cholesterol levels, thus reducing the risk of heart disease and diabetes. Additionally, beta-glucan promotes a healthy gut microbiome and intestinal health, providing a lasting sense of fullness.
Adding avocado and chia seeds is also a smart choice. Avocados are packed with vitamin E and folate, nutrients that help lower blood pressure, manage cholesterol, and maintain eye health. Chia seeds are rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. They have been linked to improvements in risk factors for heart disease and diabetes, as well as enhanced digestion and gut health.
Lunch and Dinner
For lunch and dinner, Chuando prefers simplicity. Whether dining at home or out on Orchard Road in the heart of Singapore, he sticks to either fish soup or chicken with rice. His main criteria are freshness and simple preparation.
When enjoying fish soup, he focuses on the pure essence of the broth, avoiding any carbs.
When it comes to chicken and rice, he opts for chicken breast, accompanied by a small portion of brown rice or vegetables. The chicken is lightly marinated in olive oil and balsamic vinegar, then cooked in a toaster oven without any added salt. For added flavor, he might include a bit of dark soy sauce.
Chuando also enjoys having salads made of fresh greens for dinner, which contribute to his clean eating philosophy.
Snacks
As for snacks, Tan prefers nuts and berries. He starts his day with berries, and when he's busy and hasn't eaten, he grabs a small handful of almonds or cashew nuts—about 10 almonds, not a large quantity.
Chuando has a fondness for sweet durians, a tropical fruit known as the "king of fruits" despite its strong aroma. Nutritionally, durians are powerhouses; one cup of pulp provides 80% of the daily requirement of vitamin C, 61% of thiamin, 40% of manganese, and vitamin B6. Durian also contains potassium, riboflavin, copper, folate, magnesium, and niacin, along with healthy antioxidants like anthocyanins, carotenoids, polyphenols, and flavonoids.
While Tan primarily enjoys non-processed, natural foods, he admits to having a weakness for ice cream, indulging in it occasionally. These cheat days are rare; he allows himself ice cream only once a month and only in the morning. His ice cream of choice is Häagen-Dazs vanilla, which he splits into three servings, emphasizing moderation as the key.
What Chuando Avoids Eating
As we've seen, Chuando enjoys lean protein, fewer carbs, and mostly natural snacks like nuts and berries. When it comes to foods he avoids, there are some clear rules from which we can learn about healthy and clean eating.
No to Sugar
Apart from the occasional indulgence in ice cream, Tan avoids sugar. Scientifically, sugar accelerates the aging process. At the end of each DNA strand is a protective cap called a telomere, which shortens each time the DNA is replicated. Sugar hastens this shortening, thereby speeding up the aging process.
Avoids Coffee and Tea
Water is his preferred drink. He avoids coffee and tea, although he may have a skinny cappuccino if he's traveling and feeling particularly relaxed. He does not smoke or drink alcohol.
Alcohol and Skin Aging
On the subject of alcohol, Tan remarked in an interview: "I grew to like wine, but I don't really drink it. Alcohol ages your skin. If you're trying to cleanse your body through clean eating, don't reintroduce toxins by drinking and smoking."
Eating Clean with Less Oil
Chuando eats clean, favoring foods prepared with minimal oil. When dining out for hot pot, he always selects a lighter broth over an oily one. His hot pot mix includes only healthy options like fish, bean curd, and vegetables, and he avoids drinking the soup due to its high MSG content. While he enjoys the taste of tempura, he only indulges on rare occasions, maintaining a clean diet most of the time.
Avoiding Sauces
Chuando tends to avoid sauces when possible. He shared, "When I was modeling and eating out with friends, I used to dip my food in hot water to rinse off the sauce before consuming it. I still do that sometimes. Friends thought I was crazy, but I told them, 'No choice. I can't stop you from choosing a restaurant that serves unhealthy food.' It's not difficult for me since I've been doing this for so many years. I was a swimmer in my teens and have always been into health and bodybuilding."
A Lifelong Commitment to Fitness
"I love going to the gym. It's a good habit that will stick with me for the rest of my life. I will lift until I cannot lift."
Tan adheres to a dietary rule: he doesn't eat seven hours before bedtime. This practice is akin to intermittent fasting, which numerous studies have shown can effectively extend healthy lifespan and prevent various diseases.
By following these principles, Chuando Tan maintains an appearance that belies his age. His disciplined approach to diet, exercise, and overall lifestyle serves as a model for those seeking to achieve a youthful appearance and robust health well into their later years.
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These references should provide a deeper understanding of Chuando Tan's approach and the science behind it.
Academic Papers
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"Calorie restriction and aging: review of the literature and implications for studies in humans" by Heilbronn, L. K., & Ravussin, E. (2003).
- This review discusses how calorie restriction affects the aging process and its implications for human studies.
- Link to the paper
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"Cardiovascular risk factors emerge after artificial selection for low aerobic capacity" by Wisloff, U., Najjar, S. M., Ellingsen, O., Haram, P. M., Swoap, S., & Al-Share, Q., et al. (2005).
- This study investigates how selective breeding for low aerobic capacity leads to cardiovascular risk factors.
- Link to the paper
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"Human telomere biology: A contributory and interactive factor in aging, disease risks, and protection" by Blackburn, E. H., Epel, E. S., & Lin, J. (2015).
- This article provides an overview of the role of telomere biology in human aging, disease risks, and protection.
- Link to the paper
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"Discrimination, racial bias, and telomere length in African-American men" by Chae, D. H., Nuru-Jeter, A. M., Adler, N. E., Brody, G. H., Lin, J., Blackburn, E. H., & Epel, E. S. (2014).
- This study explores how racial bias and discrimination affect telomere length in African-American men.
- Link to the paper
Articles
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Harvard Health Publishing: "The truth behind the telomere theory of aging."
- This article explores how telomeres are related to the aging process.
- Link to the article
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Mayo Clinic: "Intermittent fasting: What is it, and how does it work?"
- This article discusses the benefits and mechanisms of intermittent fasting, similar to Chuando Tan's eating pattern.
- Link to the article
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WebMD: "The Truth About Sugar."
- This article delves into the effects of sugar on health, including its impact on aging.
- Link to the article
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The American Journal of Clinical Nutrition: "Dietary patterns and longevity."
- This article reviews how different dietary patterns, such as the Mediterranean diet and plant-based diets, influence longevity.
- Link to the article
Books
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David A. Sinclair, "Lifespan: Why We Age – and Why We Don't Have To."
- In this book, Dr. David Sinclair explores the science behind aging and potential anti-aging solutions.
- Link to the book
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Michael Pollan, "In Defense of Food: An Eater's Manifesto."
- Michael Pollan provides important advice on healthy eating and avoiding processed foods in this book.
- Link to the book
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Dan Buettner, "The Blue Zones Solution: Eating and Living Like the World's Healthiest People."
- This book examines the diets and lifestyles of the world's longest-living populations.
- Link to the book
Additional Resources
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American Heart Association: "Healthy Eating."
- Comprehensive guidelines from the American Heart Association covering various aspects of healthy eating.
- Link to the resource
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National Institute on Aging: "Tips To Stay Healthy."
- Specific tips provided by the National Institute on Aging for maintaining health.
- Link to the resource
These resources cover various aspects of anti-aging and clean eating, providing scientific backing and practical advice to help you better understand and implement these health strategies.
