Summary of "Chuando Tan (57) still looks 21 🔥 I AVOID 5 FOODS & Don't Get Old"

The video features Chuando Tan, a 57-year-old Singaporean fashion photographer, model, actor, and author, who remarkably looks like he is in his 20s. He attributes his youthful appearance largely to disciplined nutrition and exercise, following a 70% diet and 30% exercise philosophy.

Key Lifestyle and Health Tips:

Exercise Routine:
- Works out 3-5 times a week, up to 1.5 hours per session.
- Combines 30 minutes of strength training with cardio (walking fast on a treadmill due to a knee injury).
- Swims daily for about an hour in the evenings.
Skincare:
- Uses minimal products due to sensitive skin: only a gel face wash and moisturizing cream.
- Stays well-hydrated by drinking plenty of water.
- Colors his hair to cover grays, avoids plastic surgery except one Botox experience.
Stress Management:
- Stays engaged in work he loves (photography, writing).
- Believes passion reduces stress and promotes longevity.
- Scientific studies support the link between happiness, reduced stress, and longer lifespan.

Dietary Habits:

Breakfast:
- Prefers protein-rich meals, especially eggs (e.g., six poached eggs, but only two yolks).
- Sometimes makes oatmeal with milk, eggs, honey, avocado, and chia seeds.
Lunch and Dinner:
- Eats simple, fresh meals like fish soup (without carbs) or chicken breast with brown rice or vegetables.
- Chicken is lightly marinated in olive oil and balsamic vinegar, cooked without salt.
- Enjoys fresh green salads.
Snacks:
- Berries in the morning.
- Nuts such as almonds or cashews when busy.
Fruits:
- Likes durian for its rich vitamin and antioxidant content despite its strong smell.
Occasional Treats:
- Ice cream once a month, usually vanilla, eaten in moderation and early in the day.

Foods and Habits He Avoids:

Sugar: Avoids sugar entirely except for rare ice cream indulgence, as sugar accelerates aging by shortening telomeres.
Beverages: Drinks only water, avoids coffee and tea; may have a cappuccino when relaxed during travel.
Alcohol and Smoking: Does not drink alcohol or smoke, citing their negative effects on skin aging and detoxification.
Oily and MSG-rich Foods: Prefers light broths for hot pot, avoids oily broths and MSG-laden soups.
Sauces: Avoids sauces by rinsing food in hot water to remove them.
Eating Timing: Stops eating 7 hours before bedtime, aligning with intermittent fasting principles.

Notable Locations, Products, and References:

Chuando Tan is based in Singapore and often dines in Orchard Road.
Interview and breakfast shown at Marina Bay Sands, Singapore.
Ice cream brand mentioned: Häagen-Dazs vanilla.
Scientific references include studies from University College London and research from Finland on stress and DNA aging.
Dietary advice aligns with experts like Dr. Sinclair and Dr. Scharfenberg on intermittent fasting and healthy aging.

Chuando Tan’s disciplined lifestyle, combining clean eating, consistent exercise, stress management, and minimal skincare, offers practical insights into maintaining youthfulness and vitality well into middle age and beyond.