Chando Tan's Secrets to Youthful Aging and Health

Chando Tan prioritizes nutrition and exercise, embodying the belief that you are what you eat for youthful vitality.

### Chando Tan: Secrets to Ageless Living Through Diet, Exercise, and Mindset
* 🏊 Chando Tan, a multifaceted individual from Singapore, maintains his youthful appearance through a disciplined lifestyle that includes **daily swimming** and **fast-paced walking on a treadmill**.
* 🧴 With sensitive skin, he keeps his skincare routine minimal, using only a **gel face wash and moisturizing cream**, while emphasizing hydration through **ample water consumption**.
* 🥭 Chando enjoys the nutritional benefits of durians, which provide **significant amounts of vitamin C and other essential nutrients**, despite their strong scent, and he indulges in ice cream **only occasionally**.
* 🍳 For breakfast, he focuses on **protein-rich meals**, often consuming **six poached eggs**, while for lunch and dinner, he sticks to simple dishes like fish soup or chicken with brown rice.
* 💪 His exercise regimen includes strength training and cardio, balancing his workouts with a preference for **healthy, clean eating**, avoiding **sugar and processed foods** to maintain his vitality.
* 🧘 Chando believes in managing stress through doing what he loves, which includes photography and writing, and acknowledges that **happiness can significantly impact longevity**.
* 🥗 He practices intermittent fasting by not eating seven hours before bedtime, aligning with his overall philosophy that **nutrition plays a crucial role in health**, comprising **70% of well-being**, while exercise accounts for the remaining **30%**.
* 🌱 Chando's disciplined approach to diet and exercise, along with his positive mindset, exemplifies his commitment to **defying conventional aging processes** and promoting a **healthy lifestyle**.

they are giving me this mascot of forever young, but it's a title that no one can keep. Introducing Mr. Chond Tan, a multifaceted individual hailing from Singapore, renowned as a fashion photographer, model, actor, and author. In the year 20123, at the age of 57, he continues to defy the conventional aging process. Take a glimpse at his youthfulness in his 20s, a striking testament to his seemingly timeless visage. Born in 1966, Mr. Chond Tan has captivated social media audiences with his astonishingly youthful appearance, a phenomenon that often leads observers to mistake him for someone in their 20s. You wouldn't want to look like a hamburger, right? I would rather look like a mean lean chicken breast. Basically, you are what you eat. Tan firmly subscribes to the adage you are what you eat, embracing the philosophy that one's physical appearance is primarily a result of nutrition (70%) and complemented by exercise (30%). He champions the widely

recognized 7030 concept, a holistic approach to weight management and overall well-being. Training only stands for 30%. The remaining 70% really depends on what you eat, what you put into your body. In this video, we delve into Chando's exercise regimen and lifestyle tips, followed by his top dietary choice for breakfast, lunch, and dinner, and eight foods he eats. We will also share what foods Chando stays away from in order to maintain his good health and vitality. Exercise routine: Chando has been exercising since young, and he maintains his discipline to this day. Now in his 50s, he takes it easier. On a good week, we would see him at the gym five times for a maximum of an hour and a half each, but he often manages with just three sessions a week. In his gym session, he divides up time between strength training and cardio. For strength training, he spends no more than 30 minutes on this activity. Strength training is always followed by cardio training. However, due to a knee injury, he

doesn't jog but walks at a fast pace on a treadmill. One exercise he does every day is swimming. He attends a swimming pool in the evenings and swims there for about an hour. Skin care: Chando's well-maintained skin contributes to his youthful appearance. Chando says he has sensitive skin, so he minimizes what he does to his skin. He only uses two products daily for his face: gel face wash and moisturizing cream. Hydration plays a crucial role in his skincare routine, achieved through ample water consumption while avoiding certain beverages, a topic we'll explore later. Acknowledging a few gray strands in his hair, Chando opts for hair dye instead of embracing the salt and pepper look as yet. When it comes to plastic surgery, he experimented with a single Botox procedure, a gifted treatment that he found unappealing. Since then, he has refrained from any further cosmetic interventions. Stress Management: Stress can have a big impact on our skin. It comes as no surprise to see Chando

managing his stress level to a minimum. What's his secret? In his own words, I have tried many different jobs and stopped at what I really like. I love people, love communication, love to set up a photo shoot, and love to take photos. If you do what you don't like, then you'll be feeling bad, and of course, it won't strengthen your health. Chando channels his passion into various projects, including offering a new book this year and planning to publish another next year. Regularly involved in fashion photo shoots as a photographer, he embodies the adage, If you love what you do, you'll never work another day in your life. Scientifically, the notion holds true. A study by the University College of London, spanning almost 10 years and involving over 11,000 individuals aged 50 plus, revealed that those who rated themselves happiest were 35% less likely to face mortality in the next 5 years compared to their less positive counterparts. Moreover, recent research from Finland has uncovered a tangible link between work-related stress and our

DNA participants experiencing severe work-induced exhaustion exhibited shorter lucasi telomeres, a component of DNA linked to predicting lifespan. Longer ones typically indicating a longer life and susceptibility to age-related diseases; shorter ones associated with increased age-related diseases. What Chandoo eats eggs during his breakfast interview with the Straits Times at Marina San Singapore's Buffet. Chandoo opted for a straightforward morning meal centered around protein, notably eggs. Dominated his plate with six poached eggs, though only two yolks were consumed to regulate cholesterol levels. Complimenting this protein-rich choice were a modest slice of French toast and a small serving of grilled vegetables. Eggs, celebrated for their affordability, widespread availability, and ease of digestion, serve as an excellent source of high-quality protein. Chandoo's preference aligns with the nutritional benefits of eggs, which include a notable concentration of leucine, an amino acid crucial for muscle synthesis. Additionally, eggs contribute essential nutrients for older individuals, such as vitamin D and omega-3 fatty acids. For seniors, eggs stand out.

as a familiar and well-accepted protein option, particularly during breakfast. This dietary practice may contribute to preventing sarcopenia, the age-related decline in muscle mass commonly observed in older individuals. Oats at home, when he has more time to prepare breakfast, he would make oatmeal by adding milk, eggs, honey, and avocado. He would also sprinkle chia seeds. Oats, a rich source of beta-glucan soluble fiber, actively contributes to lowering blood glucose and cholesterol levels, thereby mitigating the risk of heart disease and diabetes. Furthermore, beta-glucan fosters a healthy gut microbiome and intestinal well-being, promoting a lasting sense of fullness. The addition of avocado and chia seeds are also excellent choices. Avocado is a good source of vitamin E and folate. Avocados have many nutrients which may help to lower blood pressure, manage cholesterol, and keep eyes healthy. Chia seeds are also very rich in fiber, antioxidants, minerals, and heart-healthy Omega-Three fatty acids. They have been linked to improvement in risk factors.

for heart disease and diabetes, as well as benefits for digestion and good health. For lunch and dinner, Chando declares that he's quite boring because he always eats the same things at home or dining out in Orchard Road, in the heart of Singapore. He simply goes for either fish soup or chicken with rice. He's not particular about whether it tastes good or not, as long as it's fresh. When he's enjoying fish soup, he focuses on the pure essence of the broth and has it without any carbs. When it comes to chicken and rice, he opts for chicken breast, and the carbs will come in the form of a small serving of brown rice or vegetables. For chicken, he lightly marinates it in olive oil and balsamic vinegar and cooks it in a toaster oven without any salt. He might add a bit of dark soy sauce for flavor. Chando also enjoys having salads made of fresh greens for dinner, four snacks, nuts, and berries. In the mornings, he likes to start the day with berries. When he's busy and hasn't eaten, he may quickly

grab some almonds or cashew nuts. It will be about 10 almonds, not a huge quantity, in healthy long life. In the above video titled must eat 12 fruits, we have discussed that berries are the top fruits to enjoy at age over 50. Do check out that video after watching this video on Chando tan durians for fruits. Chandoo enjoys sweet durians, the tropical fruit. Despite its strong scent, it is called the king of fruits. Looking at its nutritional value, it's not surprising. One cup of its pulp provides 80% of the daily value of vitamin C, 61% of thiamin, 40% of manganese, and vitamin B6. Durian nutrition also includes potassium, riboflavin, copper, folate, magnesium, and niacin. It is also rich in healthy antioxidants, including anthocyanins, carotenoids, polyphenols, and flavonoids. Ice cream. While Chandoo mostly enjoys non-processed natural foods, the photographer admits that ice cream is his weakness, and that's why he

sometimes eats it. However, those cheat days are rare. He would indulge in ice cream only once a month, and if he does, he only eats it in the first half of the day. His choice of ice cream is Hagen-Dazs vanilla ice cream, and he would split the pint into three servings, eating it in moderation is key. What Chando does not eat, as we have already seen, Chandoo likes to eat lean protein, less carbs, and snack a little on mostly natural foods like nuts and berries. When it comes to foods he avoids, there is a list of some rules from which we can learn healthy and clean eating. No to sugar other than ice cream. Chando stays away from sugar scientifically. Sugar accelerates the aging process, according to Dr. Nish from Unity Point Health. At the end of each strand of our DNA is a little cap called a telomere, which protects our DNA from damage. Every time our DNA is read and duplicated, those telomeres shorten. Sugar quickens that shortening and advances the aging process. No other

drinks than water. He avoids coffee and tea but drinks plenty of water. If he's traveling and feels very relaxed, he would opt for cappuccino skinny. He does not smoke or drink alcohol. In an interview, he said, I grew to like wine, but I don't really drink it. Alcohol ages your skin. If you're trying to cleanse your body by eating clean, don't put the toxins back in by drinking and smoking. Eat clean, less oil. If he goes out to eat hot pot, he would always choose the lighter broth, not the oily one. For hot pot mix, he would opt for healthy options only: fish, bean curd, and vegetables. He tries not to drink the soup because it's full of MSG. Chandoo says he also loves the taste of tempura, but he is very disciplined. He would only eat it on a rare occasion. He sticks to eating clean for most days, no sauce. Chando shared that he doesn't eat sauce on foods when he can avoid them. In his own words, When I was still

modling and DED out with my friends. I used to dip my food in a bowl of hot water to rinse off the sauce before I consumed it. I still do that now sometimes. My friend said, You're crazy, but I told them, No choice. What? I cannot stop you from picking a restaurant that serves unhealthy food. It's not difficult for me. C. I've been doing this for so many years. I was a swimmer in my teens, and I was always into health and bodybuilding. 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 till I cannot lift. Finally, there is one more eating habit he abides by. Chando says he does not eat 7 hours before bedtime. This would be similar to the concept of restricted timing of intermittent fasting, which we have covered in many of the videos as shared by Dr. Sinclair and Dr. Scharfenberg. Please continue watching these videos for a healthy long life.

Chuando Tan (57) still looks 21 🔥 I AVOID 5 FOODS & Don't Get Old

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Healthy Long Life

Chond Tan, a 57-year-old from Singapore, is a fashion photographer, model, actor, and author, known for his remarkably youthful appearance.

He believes that nutrition (70%) and exercise (30%) are key to maintaining a youthful look.

Tan's unique eating habits, including not eating 7 hours before bedtime, align with the principles of intermittent fasting for a healthy long life.

Chando's Daily Routine for Health and Youthfulness

Chando maintains a fast-paced walking routine on the treadmill and swims for an hour every evening.

His skincare regimen is minimal, using only a gel face wash and moisturizing cream, while also prioritizing hydration and avoiding certain beverages.

Chando's diet includes almonds, sweet durians, and oatmeal, with a focus on natural foods, while also indulging in ice cream as a weakness.

Chando minimizes stress by pursuing his passion for photography and communication, embodying the idea that loving what you do leads to a fulfilling life.

He has multiple projects, including a new book and regular fashion photo shoots, while also practicing moderation in indulgences like ice cream.

Chando's healthy eating habits focus on lean protein, natural foods, and avoiding sugar, which he believes accelerates the aging process.

Chandoo's Approach to Health and Nutrition

Chandoo, during his breakfast interview, focused on a protein-rich meal with six poached eggs, two yolks for cholesterol control, French toast, and grilled vegetables.

He emphasizes the importance of diet in overall well-being, following the 7030 concept, where 70% of health is determined by food.

Chandoo maintains a disciplined exercise routine, balancing strength training and cardio, while also managing his sessions around a knee injury.

Chando follows a boring but consistent diet, primarily eating fish soup or chicken with brown rice and vegetables for lunch and dinner.

He emphasizes fresh ingredients, avoids carbs with his fish soup, and lightly marinates his chicken without using salt.

Chando also prioritizes hydration, avoids alcohol and coffee, and practices discipline by limiting indulgent foods like tempura to rare occasions.