Chuando Tan: Longevity routine - as young as 30 at 58

Imagine scrolling through social media and seeing a photo of a well-trained man on the beach. Perfect skin, youthful appearance, athletic body - you would estimate him to be in his early 30s. Then you read the caption: 58 years old. That's exactly what happened in 2017, when a Facebook post by Singapore photographer Chuando Tan went viral and amazed millions of people around the world. Today, at 59, he still looks like a man in his twenties and has become an icon for healthy ageing.

But how does he do it? Is it pure genetics, a secret anti-ageing serum or is there a science-based lifestyle behind it? The answer lies in a combination of proven longevity principles, which experts such as Peter Attia and David Sinclair also propagate. In this article, you will find out which scientifically proven strategies are behind Chuando Tan's eternal youth - and how you can integrate them into your everyday life.

Who is Chuando Tan? From model to longevity phenomenon

Born in Singapore in 1965, Chuando Tan began his career as a model in the 1980s. At a time when the Asian fashion scene did not yet enjoy the international attention it does today, he quickly established himself as a sought-after face for major brands. After the peak of his modelling career in the 90s, he moved behind the camera and became an internationally recognized photographer.

His photos adorn the pages of renowned magazines such as Harper's Bazaar and Elle. But his biggest "breakthrough" came completely unexpectedly in 2017: a simple Facebook post with recent photos of him literally exploded online. People couldn't believe that this man was already over 50. Suddenly, international media from the Straits Times to the Daily Mail were reporting on the "Ageless Wonder" from Singapore.

Today, Chuando uses his reach of several million followers not only to show off his photography, but also to share his philosophy of healthy ageing. He has become an unwitting ambassador for the longevity movement - living proof that biological age does not have to correspond to chronological age.

The secret of his youthfulness: a holistic approach

Chuando Tan takes a remarkably simple approach: he eschews complex supplement programs and instead relies on vitamin C as the main antioxidant for body repair. This philosophy of simplicity runs through his entire lifestyle and is in line with the recommendations of leading longevity experts, who emphasize that the basics are more important than sophisticated biohacking strategies. Click here for our Biohacking Guide.

The pillars of his anti-ageing program

Nutrition without extremes: His diet is based on simple, nutrient-rich foods. In the morning, he often starts with oatmeal, whose beta-glucan fiber has been shown to regulate blood sugar levels and promote healthy gut bacteria - both important factors for longevity.
Regular exercise without overdoing it: His workout program includes 3-5 strength training sessions per week of 30 minutes each, followed by an hour of cardio through running or swimming. This combination exactly meets the American Heart Association's recommendations for optimal heart health.
Prioritizing recovery: He ensures 8 hours of uninterrupted sleep every night - a habit that Peter Attia also calls "non-negotiable" for longevity.

The science behind the phenomenon: What the research says

Nutrition and metabolism: the key to cellular health

Chuando Tan's nutritional philosophy may seem simple, but it is based on robust scientific principles. His Asian-influenced diet is rich in antioxidants and anti-inflammatory compounds - exactly what research recommends for healthy ageing.

The gut-brain axisbenefit: His morning oatmeal is more than just a simple breakfast. Beta-glucan, the main active ingredient in oats, acts as a prebiotic and promotes the diversity of the intestinal microbiome. Studies show that healthy gut flora not only boosts immune function, but also reduces inflammatory processes associated with accelerated ageing.

Protein timing and muscle maintenance: His protein intake comes mainly from natural sources such as meat, fish, eggs and legumes. This strategy is in line with what longevity expert Peter Attia calls a "protein-centered diet" - essential for maintaining muscle mass from the age of 30, when we lose 0.5-1% of our muscle mass each year.

Exercise as the fountain of youth: The power of progressive exercise

Chuando's focus on compound exercises such as squats, lunges and pull-ups is scientifically well founded. These exercises activate several muscle groups simultaneously and stimulate the release of growth hormones - natural anti-ageing molecules.

Strength training as a longevity factor: A meta-analysis published in the British Journal of Sports Medicine in 2022 showed that just 30-60 minutes of strength training per week can reduce the risk of death by 10-17%. Cuando's 3-5 weekly sessions clearly exceed these minimum requirements.

Cardiovascular health: His combination of strength and endurance training optimizes both metabolic flexibility and VO 2ma x - two biomarkers that correlate strongly with longevity.

Sleep: The underestimated longevity factor

Chuando's strict 8-hour sleep routine may seem old-fashioned, but it is in line with the latest findings in sleep research. During sleep, the glymphatic system - the brain's wastewater system that eliminates toxic proteins such as amyloid beta - is activated.

Hormone optimization through sleep: Adequate sleep regulates ghrelin and leptin (hunger and satiety hormones), stabilizes cortisol and promotes the nocturnal release of growth hormones. Studies show that people who consistently get 7-9 hours of sleep have a 12% lower risk of death.

Supplements: less is sometimes more

Unlike many longevity enthusiasts who use complex supplement stacks, Chuando keeps it simple. His routine is mainly limited to vitamin C as a potent antioxidant. But what does science say about the supplements attributed to it

The NAD-resveratrol controversy

Although Chuando is reported to use NAD boosters and resveratrol for their longevity properties, he has never publicly revealed his exact supplement regimen. However, the scientific data on these molecules is interesting:

NAD+ Boost: By middle age, our NAD+ levels drop to half of youth levels. Studies in model organisms show that boosting NAD+ levels improves insulin sensitivity, reverses mitochondrial dysfunction and can extend lifespan.

Synergistic effects: New research shows that the combination of NMN with resveratrol synergistically increases NAD+ levels in the heart and skeletal muscle. This combination activates sirtuins - enzymes known as "longevity genes".

Comparison with other longevity experts: similarities and differences

The overlaps with Peter Attia

Peter Attia, author of "Outlive", would agree with Chuando's approach on many points:

Exercise as Medicine: Both prioritize regular strength training
Sleep Hygiene: Strict sleep rotations as non-negotiable
Nutrition without Extremes: Focus on nutrient density instead of diet trends

The difference: Attia relies on extensive biomarker testing and personalized medicine, while Chuando relies on intuition and simplicity.

David Sinclair's scientific approach

David Sinclair takes NMN and resveratrol daily, often mixed into his yogurt - a routine that may have inspired Cuando's supplement strategy. Both share a belief in:

Sirtuins as a longevity switch: activation by resveratrol and NAD+ boosters
Strengthening mitochondria: Central for energy production and cell repair
Hormetic stressors: Controlled challenges for cell resilience

Dave Pascoe's holistic approach

Dave Pascoe emphasizes the importance of mental health for longevity - an aspect that Chuando also embodies. Chuando emphasizes the importance of mental and emotional health and lives a low-stress lifestyle, which is reflected in his relaxed charisma.

Skin care: the visible aspect of longevity

Chuando's youthful skin is partly thanks to his minimalist routine: he only uses a daily gel face wash and moisturizer. For sensitive skin, he applies sunscreen daily and avoids overexposure to the sun.
This simplicity contrasts with complex anti-ageing routines, but the science backs him up: over-care can damage the skin barrier. Its strategy - protection, moisture and consistency - is in line with the basic principles of dermatological anti-ageing research.

Hydration as a key factor: His emphasis on hydration goes beyond the skin. Adequate hydration optimizes cellular functions, supports detoxification and keeps the skin plump and youthful.

Recommendations for action: How you can apply Chuando's principles

The 80/20 rule for your lifestyle

You don't have to be perfect to benefit from Chuando's approach. Here are the most important levers:

1. prioritize your sleep (20% effort, 80% effect)

Fixed bedtimes and wake-up times, even at weekends
Bedroom temperature at 18-19°C
No screens 1 hour before going to bed
Sleep tracking to find your optimal sleep duration

2. Strength training as a basis (3x per week is sufficient)

Focus on compound exercises: Squats, deadlifts, pull-ups
Progressive overload: Minimal increases week after week
30-45 minutes per session is completely sufficient
Consistency beats perfection

3. simplify nutrition instead of complicating it

Protein at every meal (1.6-2.2g per kg body weight)
Vegetables in rainbow colors for various antioxidants
Healthy fats from nuts, avocado, olive oil
Limit processed foods to 20% of total calorie intake

Stress management à la Chuando

Chuando's stress-free lifestyle is no coincidence. Chronic stress accelerates cellular ageing by shortening telomeres and increasing inflammation levels.

Praktische Stress-Reduktion:

Breathing techniques: 4-7-8 breathing before stressful appointments
Nature Bathing: 20 minutes a day in nature (or at an open window)
Digital detox: cell phone-free times, especially in the morning and evening
Meditation: start with 5 minutes a day, increase after weeks

The psychological component: Mindset matters

An often overlooked aspect of Cuando's success is his positive outlook and relaxed attitude to life. Optimistic people live on average 7-15% longer and have a better chance of living to 85 and beyond.

Praktisches Mindset-Training:

Thankfulness practice: Write down three things you are grateful for every day
Growth mindset: See challenges as opportunities for growth
Social Connections: Spend time with people who energize you
Purpose-driven life: Activities that go beyond you

The limits of perfection: What Chuando doesn't say

Although we admire Chuando Tan, it is important to understand that his example is not 1:1 transferable. Genetics play a role - some people simply age more slowly. His professional flexibility as a self-employed photographer allows him to have routines that not everyone can implement.

Realistische Erwartungen setzen:

Genetics determine 20-25% of the aging process
Lifestyle factors have the greatest influence (75-80%)
Changes take time - first improvements after 3-6 months
Perfection is not the goal, consistency is

The future of longevity: what we can learn from Chuando

Chuando Tan's success lies not in revolutionary secrets, but in the consistent implementation of proven principles. He shows that healthy ageing is not rocket science, but a combination of:

Science-based simplicity: No overcomplicated protocols, but focused implementation of the most important levers.

Long-term perspective: His routines are consistent for decades, not months of perfection.

Balance instead of extremes: Neither completely renounce nor completely immoderate - find the middle ground.

Holistic approach: Consider body, mind and social health as a unit.

The Chuando effect for your life

Chuando Tan is more than just an internet phenomenon - he is living proof that the principles of longevity research work when applied consistently. His strategy is remarkably accessible: sufficient sleep, regular exercise, a balanced diet and stress management.

You don't have to look 30 at 58 to benefit from his approach. Just implementing 2-3 of its basic principles can significantly improve your quality of life. Research clearly shows that interventions that increase NAD+ levels, improve insulin sensitivity and strengthen mitochondrial function can slow down the ageing process.

The true "Chuando effect" lies not in its youthful appearance, but in the inspiration it provides: Healthy ageing is a choice you can make every day. Start with one element today - be it going to bed 30 minutes earlier, going for a 20-minute walk every day or starting a simple strength training routine.