찬도 탄의 젊은 노화와 건강의 비결

### 찬도 탄: 식단, 운동, 마음가짐을 통한 동안 생활의 비결
* 🏊 다재다능한 싱가포르 출신의 찬도 탄은 **매일 수영과 러닝머신에서 빠른 속도로 걷는 등 절제된 라이프스타일**을 통해 젊은 외모를 유지하고 있습니다.
* 민감성 피부인 그는 **젤 세안제와 보습 크림만 사용하는 등 스킨케어 루틴을 최소화**하고 충분한 수분 섭취를 통해 수분 공급을 강조합니다.
* 강한 향에도 불구하고 상당한 양의 비타민 C와 기타 필수 영양소를 제공하는 두리안의 영양학적 이점을 즐기는 찬도는 **아이스크림은 가끔씩만 즐기고 있습니다.**
* 🍳 아침에는 **수란 6개**를 먹는 등 단백질이 풍부한 식사에 집중하고, 점심과 저녁에는 **생선 수프나 현미 닭고기 등 간단한 요리**를 주로 먹습니다.
* 💪 그의 운동 요법에는 **근력 운동과 유산소 운동**이 포함되며, 활력을 유지하기 위해 건강하고 깨끗한 식단을 선호하고 **설탕과 가공식품을 피하는 등 운동의 균형**을 맞추고 있습니다.
* 🧘 찬도는 사진과 글쓰기 등 자신이 좋아하는 일을 통해 스트레스를 관리한다고 믿으며, **행복이 장수에 큰 영향을 미칠 수 있다는 사실**를 잘 알고 있습니다.
* 🥗 취침 7시간 전에는 음식을 먹지 않는 간헐적 단식을 실천하는 그는 **영양이 건강의 70%, 운동이 나머지 30%**를 차지할 정도로 건강에 중요한 역할을 한다는 평소 철학에 따라 간헐적 단식을 실천하고 있습니다.
* 🌱 찬도의 식단과 운동에 대한 절제된 접근 방식과 긍정적인 사고방식은 **기존의 노화 과정을 거스르고 건강한 라이프스타일을 장려**하려는 그의 노력을 잘 보여줍니다.

찬도 탄은 영양과 운동을 우선시하며, 젊음의 활력을 위해 먹는 것이 곧 몸이라는 신념을 구현합니다.

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

촌드 탄 씨 시대를 초월한 아이콘

싱가포르 출신의 57세 촌드 탄은 패션 사진작가, 모델, 배우, 작가로 활동 중이며 놀랍도록 젊은 외모로 유명합니다.

그는 영양(70%)과 운동(30%)이 젊음을 유지하는 데 핵심이라고 믿습니다.

취침 7시간 전에는 아무것도 먹지 않는 등 탄의 독특한 식습관은 건강한 장수를 위한 간헐적 단식의 원칙과도 일치합니다.

건강과 젊음을 위한 찬도의 일일 루틴

찬도는 러닝머신에서 빠른 속도로 걷는 루틴을 유지하고 매일 저녁 한 시간 동안 수영을 합니다.

스킨케어는 젤 세안제와 보습 크림만 사용하는 최소한의 스킨케어 요법을 따르며, 수분 보충에 우선순위를 두고 특정 음료는 피합니다.

찬도의 식단에는 아몬드, 달콤한 두리안, 오트밀 등 자연 식품을 주로 섭취하며 아이스크림을 약점으로 삼고 있습니다.

찬도는 사진과 소통에 대한 열정을 추구하며 스트레스를 최소화하고, 자신이 하는 일을 사랑하면 삶이 풍요로워진다는 생각을 실천하고 있습니다.

그는 새 책과 정기적인 패션 화보 촬영 등 여러 프로젝트를 진행하고 있으며, 아이스크림과 같은 간식도 절제하는 습관을 실천하고 있습니다.

찬도의 건강한 식습관은 저지방 단백질, 자연 식품, 그리고 노화를 촉진하는 설탕을 피하는 데 중점을 두고 있습니다.

건강과 영양에 대한 찬두의 접근 방식

찬두는 아침 식사 인터뷰에서 수란 6개와 콜레스테롤 조절을 위한 노른자 2개, 프렌치 토스트, 구운 채소로 구성된 단백질이 풍부한 식단에 초점을 맞췄습니다.

그는 건강의 70%가 음식에 의해 결정된다는 7030 컨셉에 따라 전반적인 웰빙에서 식단의 중요성을 강조합니다.

찬두는 근력 운동과 유산소 운동의 균형을 유지하면서 규칙적인 운동 루틴을 유지하며 무릎 부상에 대한 세션도 관리하고 있습니다.

찬도의 간단하고 깔끔한 식습관

찬도는 점심과 저녁에 주로 현미밥과 야채를 곁들인 생선 수프나 닭고기를 먹는 지루하지만 일관된 식단을 따릅니다.

신선한 재료를 중시하고, 생선 수프에 탄수화물을 넣지 않으며, 닭고기는 소금을 사용하지 않고 살짝 재워 먹습니다.

또한 찬도는 수분 섭취를 우선시하고 술과 커피를 피하며 튀김과 같은 자극적인 음식은 드문 경우로 제한하여 절제하는 식습관을 실천하고 있습니다.