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

Imagine scrolling through social media and seeing a photo of a fit man on the beach. Perfect skin, youthful appearance, athletic physique – you'd guess he was in his early 30s. Then you read the caption: 58 years old. That's exactly what happened in 2017 when a Facebook post by a Singapore photographer Chuando Tan It 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 aging.

But how does he do it? Is it pure genetics, a secret anti-aging serum, or is there a scientifically sound lifestyle behind it? The answer lies in a combination of proven longevity principles, also advocated by experts like Peter Attia and David Sinclair. In this article, you'll learn which scientifically proven strategies are behind Chuando Tan's eternal youth – and how you can integrate them into your daily 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 didn't yet enjoy the international attention it has today, he quickly established himself as a sought-after face for major brands. After the peak of his modeling career in the 1990s, he moved behind the camera and became an internationally acclaimed photographer.

His photos grace the pages of renowned magazines like Harper's Bazaar and Elle. But his biggest "breakthrough" came completely unexpectedly in 2017: A simple Facebook post with recent photos of him practically exploded online. People couldn't believe this man was already over 50. Suddenly, international media outlets 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 showcase his photography but also to share his philosophy of healthy aging. He has become an unwitting ambassador for the longevity movement – living proof that biological age doesn't have to correspond to chronological age.

The secret to his youthfulness: A holistic approach

Chuando Tan follows a remarkably simple approach: He avoids complex supplement programs and instead relies on Vitamin C capsules as a key antioxidant for body repair. This philosophy of simplicity permeates his entire lifestyle and aligns 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-aging program

Nutrition without extremesHis diet is based on simple, nutrient-rich foodsHe often starts his mornings with oatmeal, whose beta-glucan fiber has been proven to have a positive effect on... Blood sugar levels Regulating and promoting healthy gut bacteria – both are important factors for longevity.
Regular exercise without overdoing it: His workout program consists of 3-5 strength training sessions per week, each lasting 30 minutes, followed by an hour of cardio through running or swimming. This combination perfectly matches the recommendations of the American Heart Association for optimal heart health.
Priority on regenerationHe ensures 8 hours of uninterrupted sleep every night – a habit that Peter Attia also describes as "non-negotiable" for longevity.

The science behind the phenomenon: What the research says

Nutrition and metabolism: The key to cell 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 aging.

The gut-brain axis-Advantage: 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 gut microbiome. Gut microbiomeStudies show that a healthy gut flora not only strengthens the immune system but also reduces inflammatory processes associated with accelerated aging.

Protein timing and muscle maintenance: His protein intake comes primarily from natural sources such as meat, fish, eggs, and legumes. This strategy aligns with what longevity expert Peter Attia calls a "protein-centric diet"—essential for maintaining muscle mass from the age of 30 onward, when we lose 0.5–1% of our muscle mass annually.

Exercise as a fountain of youth: The power of progressive training

Chuando's focus on compound exercises like squats, lunges, and pull-ups is scientifically sound. These exercises activate multiple muscle groups simultaneously and stimulate the release of growth hormones—natural anti-aging molecules.

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

Cardiovascular healthHis combination of strength and endurance training optimizes both metabolic flexibility and the 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 aligns with the latest findings in sleep research. During sleep, the glymphatic system—the brain's wastewater system—is activated, eliminating toxic proteins such as amyloid-beta.

Hormone optimization through sleep: Sufficient Sleep It regulates ghrelin and leptin (hunger and satiety hormones), stabilizes cortisol, and promotes the nighttime 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 consists mainly of... Vitamin C as a potent antioxidant. But what does science say about the supplements to which it is attributed?

The NAD-Resveratrol Controversy

Although it is reported that Chuando NAD Booster and Resveratrol He utilizes these molecules for their longevity properties, but 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 fall to half of those in youth.Studies in model organisms show that increasing NAD+ levels improves insulin sensitivity, reverses mitochondrial dysfunction, and can extend lifespan.

Synergistic effects: New research shows that combining 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 focuses on comprehensive biomarker tests and personalized medicine, while Chuando relies on intuition and simplicity.

David Sinclair's scientific approach

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

Sirtuins as longevity switches: Activation through resveratrol and NAD+ boosters
Strengthen 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 stresses the importance of mental and emotional well-being and lives a low-stress lifestyle, which is reflected in his relaxed demeanor.

Skincare: The visible aspect of longevity

Chuando's youthful skin is partly due to his minimalist routine: he uses only a gel face wash and moisturizer daily. If he has sensitive skin, he applies sunscreen daily and avoids excessive sun exposure.
This simplicity contrasts with complex anti-aging routines, but science supports him: over-care can damage the skin barrier. His strategy – protection, hydration, and consistency – aligns with the fundamental principles of dermatological anti-aging research.

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

Recommendations: 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 key levers:

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

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

2.Strength training as a foundation (3 times a week is sufficient)

Focus on compound exercises: squats, deadlifts, pull-ups
Progressive overload: minimal increases week by week.
30-45 minutes per session is perfectly sufficient.
Consistency beats perfection

3. Simplify nutrition instead of complicating it

Protein at every meal (1.6-2.2g per kg body weight)
Rainbow-colored vegetables for their diverse 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 aging through telomere shortening and increased inflammation levels.

Practical stress reduction:

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

The psychological component: Mindset matters

An often overlooked aspect of Chuando's success is his positive charisma and relaxed outlook on life. Optimistic people live, on average, 7-15% longer and have a better chance of reaching 85 years of age or older.

Practical mindset training:

Gratitude practiceWrite down three things you are grateful for each day.
Growth MindsetView challenges as growth opportunities
Social connectionsSpending time with people who energize you
Purpose-driven life: Activities that go beyond you

The limits of perfection: What Chuando doesn't say

While admiring Chuando Tan, it's important to understand that his example isn't directly transferable. Genetics plays a role – some people simply age more slowly. His professional flexibility as a freelance photographer allows him routines that not everyone can implement.

Set realistic expectations:

Genetics determines 20-25% of the aging process
Lifestyle factors have the greatest influence (75-80%)
Change takes 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 application of proven principles. He demonstrates that healthy aging is not rocket science, but a combination of:

Scientifically sound simplicityNo overly complicated protocols, but focused implementation of the most important levers.

Long-term perspective: His routines have been consistent for decades, not perfect for months on end.

Balance instead of extremes: Neither complete abstinence nor complete excess – find the middle ground.

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

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 consistently applied. 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. Implementing just two or three of his core 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 aging process.

The true "Chuando effect" lies not in his youthful appearance, but in the inspiration he provides: Healthy aging is a decision you can make anew each day. Start today with one element – whether it's going to bed 30 minutes earlier, taking a 20-minute walk daily, or starting a simple strength training routine.