Siim Land Profile picture
Apr 18, 2024 7 tweets 3 min read Read on X
The man who defies aging

Chuando Tan is a 58-year-old man from Singapore who looks like he's in his 20s or 30s

Here's a breakdown of his diet, exercise, and other routines⬇️⬇️
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Chuando was born in 1966

He's been a model for decades and also does photography

He recently became popular on social media due to his youthful appearance despite being 58 Image
First, he obviously looks older than he did in his 20s but you could still easily confuse him for someone in his 20s or 30s

Second, clearly good genetics

Third, while we can't exclude the possibility of some treatments, he looks normal imo but I'm not an expert on that
Chuando has been following a very healthy and fit lifestyle all his life

He exercises 3-5 times a week for about 90 minutes each. Mostly weights, swimming, speed walking.

Gear? Probably although he weighs only 175 pounds
It would mess up his baby face tho Image
What's his diet?

A higher protein traditional fitness diet

His breakfast is 4 whole eggs and 2 egg whites, avocado

Other foods: chicken, fish, rice, vegetables, water

No smoking, alcohol, coffee, or tea

Sometimes he indulges on ice cream Image
He says he doesn't have skincare nor does he take supplements

It's funny how he looks younger than everyone else putting in significantly more effort

He certainly has the genetic card playing for him, but he also has a pretty fit lifestyle Image
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More from @siimland

Jun 7
The soleus muscle underneath the calves is called the second heart because it helps with blood circulation back up to the heart

A 2022 study also found that stimulating the soleus can have significant benefits on your glucose metabolism⬇️⬇️

Image
Blood flow from the feet back up is difficult because it has to fight against gravity

The soleus muscle helps to return deoxygenated blood back to the heart and prevents it from pooling in the legs

That's one of the reasons why sitting or standing for too long can be harmful Image
The soleus pushup is an amazing exercise for "pumping the second heart."

It's basically a seated calf raise that you can do while sitting Image
Read 5 tweets
May 11
Just took 183 bloodmarkers and all came back green

Bookmark this to see optimal ranges for the major bloodmarkers below⬇️⬇️ Image
Glucose and insulin markers

Optimal goals:
HbA1c <5.5%
Fasting glucose: <95 mg/dL
Insulin: <7
HOMA-IR: <1 Image
Lipid panel and cardiovascular markers

Optimal goals:
LDL: <70 mg/dL
Triglycerides: <50 mg/dL
ApoB: <70 mg/dL
Homocysteine: <7 mg/dL
hsCRP: <0.5 mg/L Image
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Apr 19
Height and longevity thread⬇️⬇️

Growth hormone and IGF-1 during developmental years affect body size, but also longevity

You can see it in genetic conditions of excessive growth hormone production - Andre the Giant

As well as insufficient IGF-1 production - Laron's syndrome Image
Andre the Giant had acromegaly - excessive growth hormone and IGF-1 production, resulting in massive growth

Acromegaly is associated with a higher risk of cancer, heart disease, and overall mortality (PMID: 30197531)

People with acromegaly have a 2-fold higher mortality risk compared to the general population

Andre died at 46, but he also drank a lot of alcohol. Regardless, acromegaly is thought to be the reason he died so youngImage
Laron syndrome, a condition of IGF-1 deficiency because of growth hormone insensitivity, results in shorter height

People with Laron syndrome live average lifespans (70-80 years), but they have a much lower risk of cancer and diabetes than the general population (PMID: 21325617) Image
Read 16 tweets
Feb 23
1. Physical fitness is the single best predictor of life expectancy and healthspan. No increased risk was observed with extreme fitness (PMID: 35926933)

8 other key insights on training strategies for optimizing lifespan and cardiovascular health⬇️⬇️

From a 2023 review (PMID: 37091937)Image
2. Both moderate physical activity (MPA) and vigorous physical activity (VPA) are associated with reduced cardiovascular and all-cause mortality (PMID: 35876019)

More is better for moderate-intensity exercise with respect to cardiovascular health and life expectancy.

Vigorous exercise is also beneficial for optimizing life expectancy and healthspan, but maximal benefits are achieved at 150 minutes/week.Image
3. Cardiorespiratory fitness (CRF) is inversely associated with long-term mortality with no observed upper limit of benefit (PMID: 30646252)

Compared with the lowest tertile of CRF, those in the highest tertile of CRF had a 45% lower mortality (PMID: 35570068; PMID: 35926934)
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Feb 18
Thiamine deficiency causes rapid insulin resistance and prediabetic symptoms.

Without thiamine, you're on the road to getting type 2 diabetes

Check out this thread to learn how to optimize your thiamine intake to improve resistance and blood sugar levels⬇️⬇️ Image
What happens if you don't get thiamine

In 1939, four young healthy 21-29-year-old women were put on a thiamine-deficient diet (< 0.1 mg per day)(Williams et al 1939).

They all saw progressive impairment in glucose tolerance.

Injecting 1 mg of thiamine chloride subcutaneously for 4 days reversed that phenomenon.

Another 1940 study, on six healthy white women aged 21 to 46 saw that a low thiamine intake of 0.15 mg/day or less also caused diabetic blood sugar curves (Williams 1940).

In this case, as well, thiamine injections at doses of 1 mg reversed these symptoms

Some conclusions from the authors of the studies:

1. thiamine deficiency in as little as 15 days, but especially after 2-3 months, leads to impaired carbohydrate tolerance

2. thiamine supplementation improves glucose tolerance in those who are deficient

3. symptoms of thiamine deficiency are vague (lack of appetite and fatigue)

4. electrocardiogram changes can occur with thiamine deficiency
Benefits of thiamine for diabetes

Numerous studies show that thiamine or thiamine-related compounds (benfotiamine or thiamine tetrahydrofurfuryl disulfide) improve diabetic glucose control and diabetic symptoms (PMID: 21564442; PMID: 19057893; PMID: 18220605; PMID: 22446172; PMID: 23701274)

- Thiamine at 150 mg/day has been seen to significantly reduce blood glucose and leptin levels within one month in 24 drug naïve Type 2 diabetic patients (PMID: 20652275)

- Thiamine at 300 mg daily significantly improved microalbuminuria, A1C, and decreased protein kinase C (PKC) levels (a marker of inflammation) in Type 2 diabetic patients (Alam et al 2012)

- Thiamine administered as a one-time 100 mg IV dose improved endothelium-dependent vasodilation in 10 Type 2 diabetics during an acute glucose tolerance test (PMID: 16741654)
Read 8 tweets
Feb 8
Exercise is known to be good for us, but how much exercise and is there something like too much exercise?

Exercise is often seen to have a J-shaped curve with mortality risk - not enough is bad but too much is also harmful (PMID: 26187713)

How much is optimal then?⬇️⬇️ Image
The guidelines recommend adults get 150-300 min/week of moderate exercise or 75-150 min/week of vigorous exercise

Meeting that vs not is linked to a 36% lower odds of being overweight and 48% lower odds of being obese (PMID: 37773071)

However, exercising more than that is linked to a reduced risk of mortality
A 2022 study saw the lowest risk of mortality at 150-300 min/week of leisurely vigorous physical activity, 300-600 min/week of leisurely moderate physical activity, or a combination of both (PMID: 35876019) Image
Read 10 tweets

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