Imagine scrolling through social media and seeing a photo of a fit 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. Exactly this happened in 2017 when a Facebook post by Singaporean 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 aging.
But how does he do it? Is it pure genetics, a secret anti-aging serum, or is there a scientifically backed lifestyle behind it? The answer lies in a combination of proven longevity principles that experts like Peter Attia and David Sinclair also advocate.In this article, you will learn about the scientifically proven strategies 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 1965 in Singapore, Chuando Tan began his career in the 1980s as a model. At a time when the Asian fashion scene had not yet received the international attention it enjoys today, he quickly established himself as a sought-after face for major brands. After the peak of his modeling 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. However, his biggest "breakthrough" came unexpectedly in 2017: A simple Facebook post with recent photos of him literally exploded on the internet. People could not believe that this man was already over 50.Suddenly, international media from the Straits Times to the Daily Mail reported 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 of the Longevity movement – a living proof that biological age does not 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 the main antioxidant for body repair.This philosophy of simplicity runs through his entire lifestyle and aligns with the recommendations of leading longevity experts, who emphasize that the fundamentals are more important than elaborate biohacking strategies. Here is our Biohacking Guide.
The pillars of his anti-aging 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 exaggeration: His workout program includes 3-5 strength training sessions per week, each lasting 30 minutes, followed by an hour of cardio through running or swimming.This combination aligns perfectly with the recommendations of the American Heart Association for optimal heart health.
- Priority on regeneration: It ensures 8 hours of uninterrupted sleep every night – a habit that Peter Attia also refers to as "non-negotiable" for longevity.
The science behind the phenomenon: What 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 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. Studies show that a healthy gut flora not only strengthens immune function but also reduces inflammatory processes associated with accelerated aging.
Protein timing and muscle maintenance: Its protein intake mainly comes from natural sources such as meat, fish, eggs, and legumes. This strategy aligns with what longevity expert Peter Attia refers to as "protein-centered nutrition" – essential for maintaining muscle mass from the age of 30, 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 well-founded.These exercises activate multiple muscle groups simultaneously and stimulate the release of growth hormones – natural anti-aging molecules.
Strength training as a longevity factor: A 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 health: Its combination of strength and endurance training optimizes both metabolic flexibility and VO2max – two biomarkers that are strongly correlated 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 activates – the waste disposal system of the brain that eliminates toxic proteins like amyloid-beta.
Hormone Optimization through Sleep: Sufficient sleep regulates ghrelin and leptin (hunger and satiety hormones), stabilizes cortisol, and promotes the nightly release of growth hormones. Studies show that people who consistently get 7-9 hours of sleep have a 12% lower risk of mortality.
Supplements: Less is Sometimes More
Unlike many longevity enthusiasts who use complex supplement stacks, Chuando keeps it simple.His routine mainly consists of Vitamin C as a potent antioxidant. But what does science say about the supplements attributed to him?
The NAD-Resveratrol Controversy
Although it is reported that Chuando uses NAD boosters and resveratrol for their longevity properties, he has never publicly disclosed his exact supplement regime. However, the scientific data on these molecules is interesting:
NAD+ Boost: By middle age, our NAD+ levels fall to half of their youthful values. Studies in model organisms show that increasing NAD+ levels can improve insulin sensitivity, reverse mitochondrial dysfunction, and extend lifespan.
Synergistic Effects: New research shows that the combination of NMN with Resveratrol synergistically increases NAD+ levels in 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 in many respects:
- 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 trusts intuition and simplicity.
David Sinclair's scientific approach
David Sinclair takes NMN and Resveratrol daily, often mixed in his yogurt – a routine that may have inspired Chuando's supplement strategy. Both share the belief in:
- Sirtuins as longevity switches: Activation through Resveratrol and NAD+ boosters
- Strengthening mitochondria: Central to energy production and cell repair
- Hormetic stressors: Controlled challenges for cellular 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 stress-free 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 facial cleanser and a moisturizer daily. For sensitive skin, he applies sunscreen every day 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 Factor: His emphasis on hydration goes beyond the skin.Adequate fluid intake 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)
- Set sleep and wake times, even on weekends
- Bedroom temperature at 18-19°C
- No screens 1 hour before bedtime
- Sleep tracking to find your optimal sleep duration
2.Strength training as a foundation (3x per week is sufficient)
- Focus on compound exercises: squats, deadlifts, pull-ups
- Progressive overload: minimal increases week by 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 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 by an open window)
- Digital Detox: phone-free times, especially in the morning and evening
- Meditation: Start with 5 minutes daily, increase after weeks
The psychological component: Mindset matters
An often overlooked aspect of Chuando's success is his positive aura and relaxed attitude towards life. Optimistic people live on average 7-15% longer and have better chances of reaching 85 years and older.
Practical Mindset Training:
- Gratitude Practice: Note three things daily that you are grateful for
- Growth Mindset: See challenges as opportunities for growth
- Social Connections: Spend time with people who energize you
- Purpose-driven Life: Activities that go beyond yourself
The Limits of Perfection: What Chuando Doesn't Say
While there is much admiration for Chuando Tan, it is important to understand that his example is not directly transferable. Genetics play 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 account for 20-25% of the aging process
- Lifestyle factors have the greatest impact (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 does not lie in revolutionary secrets, but in the consistent implementation of proven principles. He shows that healthy aging is not rocket science, but a combination of:
Scientifically grounded simplicity: No overly complicated protocols, but focused implementation of the most important levers.
Long-term perspective: His routines have been consistent for decades, not perfectly for months.
Balance instead of extremes: Neither completely abstaining nor completely excessive – finding the middle ground.
Holistic approach: Considering 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, balanced nutrition, and stress management.
You don’t have to look 30 at 58 to benefit from his approach. Even implementing 2-3 of his core principles can significantly improve your quality of life. Research clearly shows: 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 conveys: Healthy aging is a decision you can make anew every 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.
You write the future of your health yourself. Chuando Tan simply shows what the first pages could look like.
This article was created by the MOLEQLAR editorial team and follows our editorial guidelines.
