The Secret of Youth: Diet and Exercise



Chuando Tan, photographer and model from Singapore, has defied the laws of aging, looking at 58 years old as if he were 20.

His mantra, “70% of everything is in the diet and another 30% in exercise,” reveals the importance of a balanced diet combined with an exercise routine.

Through a protein-rich diet and a disciplined approach to exercise, Tan has found the formula to maintain his impressive physique and vitality.

His routine includes a hearty breakfast consisting of six poached eggs, oatmeal, honey, and avocado. Throughout the day, he opts for balanced meals that include chicken, vegetables, and fish, ensuring he doesn't skip any main meal.


The key, according to Tan, lies in enjoying healthy eating without completely giving up pleasures, such as ice cream or fried chicken once in a while.

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The Importance of Sleep and Mental Attitude



Tan emphasizes the importance of sleeping well, stating that "going to bed early is worth it." A good rest not only improves daily productivity but also contributes to better overall health.

Additionally, he stresses the significance of maintaining a positive mental attitude, considering that it can be decisive on the path to a healthy lifestyle.

The mindset plays a crucial role in his wellness routine, allowing him to face each day with energy and determination.

“Mental attitude plays a crucial role in determining the path one should follow,” Tan highlights, reflecting his commitment to a balanced life.

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Exercise: The Key to Bodybuilding



Since he was young, Tan has been involved in bodybuilding, an activity that became his “natural preservative.”

He performs strength training four times a week, combining compound exercises like squats and pull-ups, which allows him to efficiently work multiple muscle groups.

This strategy not only optimizes his training time but also maximizes calorie burning and contributes to muscle mass development.

In addition to his weightlifting regimen, Tan incorporates cardiovascular exercises into his routine, ensuring an adequate balance between strength and endurance. The combination of these practices has been fundamental in maintaining his sculpted figure and energy.

Examples of low-impact exercises


A Holistic Approach to Well-Being



Beyond diet and exercise, Chuando Tan emphasizes the importance of a disciplined life and constant hydration.

He avoids alcohol, tobacco, and excessive caffeine consumption, opting to keep his skincare routine simple, using only products suitable for his sensitive skin.

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Although he tried Botox once, he decided not to continue with these procedures, preferring instead to take care of his mental and emotional health.

As he approaches 60, Tan remains committed to his well-being, rejecting labels of youth and reminding himself that, at the end of the day, he is just an ordinary person. His story is a reminder that longevity and vitality can be achieved through conscious choices and a holistic approach to health.