Dr Tan Wellness Academy

18/08/2026

Do you know what you’re eating?

This is one of the first questions I ask my participants before we begin our lessons.

Most people think they know their food quite well. After all, we eat every day. 🤪

But as we dive deeper into the lessons, many are surprised by the enormous amount of knowledge behind something as ordinary as a meal.

What we eat matters - so do how much we eat, when we eat, why we choose certain foods, and how those foods are produced.

Even a simple supermarket label can raise many questions:

Does “no added sugar” mean sugar-free?

Is something less sweet necessarily lower in sugar?

Are “natural” sweeteners always better?

Food can look simple on the plate, but understanding it is not always simple.

This is why my daughter and I have opened our own digital store. 🎉

Together, we are turning years of knowledge, research, and teaching experience into practical guides, workbooks, and short challenges that people can use in everyday life.

Our first few products focus on sugar and sweetness - helping people understand hidden sugars, decode food labels, and gradually build better habits without becoming afraid of food.

For years, I created educational materials for classrooms and institutions.

Now, my daughter and I are creating something of our own - and we are only just beginning. ❤️

If you believe practical food and health education should be accessible to more people, we would be very grateful for your support.

Visit our store, share it with someone who may benefit, or follow me if you would like to learn more about food—and watch our mother-and-daughter business grow from the ground up.

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22/07/2026

Minyak goreng mana yang lebih baik?

Kalau Anda mencari satu minyak goreng yang "paling sehat"...

Mungkin Anda akan kecewa. 😊

Sebagai ilmuwan pangan, saya tidak percaya bahwa ada satu minyak goreng yang sempurna. Sebaliknya, saya berpegang pada tiga prinsip sederhana: beragam, secukupnya, dan seimbang.

Namun, sebelum memutuskan minyak mana yang akan dibeli, saya selalu melihat kualitasnya terlebih dahulu.

1️⃣ Kemasan

Sebisa mungkin, saya memilih minyak goreng yang dikemas dalam **botol kaca berwarna gelap**.

Mengapa?

Banyak minyak nabati secara alami mengandung vitamin E dan senyawa fitokimia yang sebagian bersifat sensitif terhadap cahaya. Paparan cahaya dalam waktu lama dapat mempercepat proses oksidasi dan secara bertahap menurunkan kualitas minyak.

Botol kaca berwarna gelap membantu mengurangi paparan cahaya sehingga senyawa alami tersebut dapat terlindungi dengan lebih baik selama penyimpanan.

Tentu saja, kemasan hanyalah salah satu faktor. Cara penyimpanan, jenis minyak, dan lamanya penyimpanan juga memengaruhi kualitas minyak.

# # # 2️⃣ Cold-Pressed atau Virgin

Hal berikutnya yang saya perhatikan adalah apakah minyak tersebut berlabel **cold-pressed** atau **virgin**.

Minyak jenis ini diproses secara minimal, tanpa suhu tinggi atau pelarut kimia yang keras. Karena itu, kandungan alaminya, seperti **vitamin E, polifenol, dan fitokimia lainnya**, umumnya lebih banyak dipertahankan.

Namun, bukan berarti minyak cold-pressed atau virgin selalu menjadi pilihan terbaik.

Setiap jenis minyak memiliki karakteristik yang berbeda, dan pilihan terbaik bergantung pada cara penggunaannya. Memahami perbedaan ini akan membantu kita membuat keputusan yang lebih bijak di dapur.

Seperti yang selalu saya sampaikan kepada para peserta pelatihan saya, ilmu gizi bukanlah tentang mencari satu makanan atau satu minyak yang "paling sempurna", tetapi tentang membuat keputusan yang tepat berdasarkan bukti ilmiah.

Jika Anda ingin memahami ilmu di balik makanan sehari-hari—berdasarkan sains, bukan sekadar pemasaran- ikuti halaman saya.

Masih banyak hal menarik yang akan kita pelajari bersama. 😊

22/07/2026

Which cooking oil is better?

If you're looking for a single "best" cooking oil...

You may be disappointed. 😊

As a food scientist, I don't believe there is one perfect cooking oil. Instead, my approach is guided by three simple principles: variety, moderation, and balance.

But before deciding which oil to buy, I first look at quality.

1️⃣ Packaging

Whenever possible, I choose cooking oils sold in dark-coloured glass bottles.

Why?

Many edible oils naturally contain compounds such as vitamin E and phytochemicals, some of which are sensitive to light.

Prolonged exposure to light can accelerate oxidation, gradually reducing the quality of the oil.

Dark-coloured glass helps minimise light exposure and better protects these naturally occurring compounds during storage.

Of course, packaging is only one factor. Storage conditions, the type of oil and how quickly it is used also influence its quality.

2️⃣ Cold-Pressed or Virgin?

The next thing I look for is whether the oil is labelled cold-pressed or virgin.

These oils are extracted using minimal processing, without high heat or harsh chemical solvents. As a result, they generally retain more of their naturally occurring compounds, including vitamin E, polyphenols and other phytochemicals.

However, this doesn't mean they are always the best choice.

Different oils have different characteristics, and the most suitable one depends on how you intend to use it. Understanding these differences helps us make better decisions in the kitchen.

As I always remind my students, food science is rarely about finding one "superfood" or one "perfect" choice. It is about making informed decisions based on evidence.

If you're interested in making informed food choices based on science, follow my page. ❤️

I'll continue sharing practical, evidence-based nutrition insights to help you navigate everyday food choices with confidence.
There is much more to come. 😊

14/07/2026

Berapa banyak protein yang bisa dianggap terlalu banyak?

Protein telah menjadi salah satu zat gizi yang paling populer saat ini.

Setiap hari, kita melihat perusahaan makanan, influencer kebugaran, dan influencer gaya hidup berteriak seolah-olah kita semua kekurangan protein.

Dan, seperti yang bisa diduga, biasanya setelah itu muncul solusi yang sangat praktis:

Bubuk protein, protein bar, camilan berprotein tinggi, dan hampir semua makanan kini tersedia dalam versi tinggi protein. 😅

Seolah-olah kita semua sedang berjalan-jalan dalam kondisi kekurangan protein yang parah dan sangat membutuhkan sesuatu untuk dibeli.

Tapi benarkah demikian?

Protein memang penting. Tubuh kita membutuhkannya untuk mempertahankan massa otot, menghasilkan enzim dan hormon, mendukung sistem kekebalan tubuh, serta memperbaiki jaringan.

Namun, lebih banyak protein tidak otomatis berarti lebih banyak otot atau kesehatan yang lebih baik.

Bagi sebagian besar orang dewasa sehat, rekomendasi dasar asupan protein adalah sekitar 0,8 g protein per kilogram berat badan per hari.

Orang lanjut usia, individu yang aktif secara fisik, dan mereka yang ingin mempertahankan atau meningkatkan massa otot mungkin mendapat manfaat dari asupan yang lebih tinggi—sering kali sekitar 1,2–1,6 g/kg/hari, tergantung pada usia, tingkat aktivitas fisik, kondisi kesehatan, dan pola makan secara keseluruhan.

Tapi bagaimana dengan 2 g/kg?

3 g/kg?

Atau bahkan lebih?

Tidak ada satu angka tertentu yang membuat protein tiba-tiba menjadi “beracun” bagi semua orang.

Namun, beberapa peneliti telah menyuarakan kekhawatiran mengenai konsumsi protein lebih dari 2 g/kg/hari dalam jangka panjang, karena asupan protein yang sangat tinggi mungkin berkaitan dengan masalah saluran pencernaan, ginjal, serta kesehatan lainnya.

Dan bagi orang yang sudah memiliki penyakit ginjal, kekhawatirannya jauh lebih jelas.

Asupan protein yang tinggi dapat meningkatkan beban kerja ginjal yang fungsinya sudah terganggu. Sebagian orang dengan penyakit ginjal kronis mungkin perlu membatasi asupan protein mereka di bawah pengawasan tenaga kesehatan.

Dengan kata lain, mengatakan kepada semua orang untuk “makan lebih banyak protein” tanpa mengetahui berapa banyak protein yang sudah mereka konsumsi atau apakah mereka memiliki kondisi kesehatan tertentu bukanlah saran gizi yang baik.

Ada satu hal lagi yang perlu kita ingat.

Tubuh kita tidak memiliki tempat penyimpanan khusus dalam jumlah besar untuk menyimpan kelebihan protein.

Ketika kita mengonsumsi protein lebih banyak daripada yang dibutuhkan tubuh, kelebihan asam amino tersebut harus dimetabolisme. Nitrogen akan dibuang dan akhirnya dikeluarkan dari tubuh, sedangkan komponen lainnya dapat digunakan sebagai energi, diubah menjadi glukosa, atau berkontribusi pada penyimpanan lemak jika kita terus-menerus mengonsumsi lebih banyak energi daripada yang dibutuhkan tubuh.

Tubuh kita tidak akan berkata:

“Wah! Lebih banyak protein! Mari saya ubah semuanya menjadi otot!” 😅

Setelah mencapai titik tertentu, semakin banyak protein yang kita konsumsi, semakin kecil manfaat tambahan yang kita peroleh.

Otot kita tidak akan terus membesar hanya karena kita terus meningkatkan asupan protein.

Dan jika bubuk protein, protein bar, serta camilan tinggi protein terus ditambahkan ke dalam pola makan yang sebenarnya sudah mengandung cukup protein, semuanya juga akan menambah asupan kalori.

Ya.

Protein juga mengandung kalori. 😬

Jika tambahan kalori tersebut menyebabkan kita terus-menerus mengonsumsi energi lebih banyak daripada yang digunakan tubuh, berat badan dan lemak tubuh dapat meningkat.

Bahkan ketika sebagian tambahan kalori tersebut berasal dari protein.

Jadi, mungkin pertanyaan yang lebih tepat bukan:

"Berapa banyak protein yang bisa saya makan?”

Melainkan:

"Berapa banyak protein yang sebenarnya saya butuhkan?”

14/07/2026

How Much Protein Is Too Much?

Protein has become the trendiest nutrient these days.

Every day, you see food companies, fitness influencers, and lifestyle gurus screaming their lungs out about how you are not eating enough protein.

And, as expected, this is often followed by a convenient solution:
Protein powder, protein bar, protein snack, and high-protein everything. 😅

Apparently, we are all walking around severely protein-deficient and desperately need to buy something.

But do we?

Protein is essential. We need it to maintain muscle, produce enzymes and hormones, support our immune system, and repair tissues.

But more protein does not automatically mean more muscle or better health.

For most healthy adults, the basic recommended intake is around 0.8 g of protein per kilogram of body weight per day.

Older adults, physically active individuals, and people trying to preserve or build muscle may benefit from higher intakes - often around 1.2–1.6 g/kg/day, depending on their age, activity level, health status, and overall diet.

But what about 2 g/kg? 3 g/kg? Or even more?

There is no single number at which protein suddenly becomes “toxic” for every person.

However, some researchers have raised concerns about consuming more than 2 g/kg/day over long periods, as very high protein intakes may be associated with gastrointestinal, renal, and other health problems.

And for people with pre-existing kidney disease, the concern is much clearer. High protein intake can increase the workload on already compromised kidneys, and some people with chronic kidney disease may need to restrict their protein intake under professional guidance.

In other words, telling everyone to “eat more protein” without knowing how much protein they already consume or whether they have underlying health conditions is not very good nutrition advice.

There is something else worth remembering.

Your body does not have a large storage tank for excess protein.

When you consume more protein than your body needs, the excess amino acids must be metabolised. The nitrogen is removed and eventually excreted, while the remaining components can be used for energy, converted into glucose, or contribute to fat storage when you consistently consume more energy than your body needs.

Your body does not say:

“Wonderful! More protein! Let me turn all of this into muscle!” 😅

Beyond a certain point, eating more protein produces diminishing returns.

Your muscles do not keep growing simply because you keep increasing your protein intake.

And if protein powders, bars, and snacks are constantly added on top of an already adequate diet, they contribute additional calories.

Yes.

Protein contains calories too. 😬

If those additional calories contribute to a consistent energy surplus, you can gain weight and body fat.

Even when some of those additional calories come from protein.

So perhaps the better question is not: “How much protein can I possibly eat?”

But:

“How much protein do I actually need?”

08/07/2026

Kita sudah mencapai 10.000 pengikut! ❤️

Ketika saya mulai berbagi pemikiran tentang makanan, gizi, dan kesehatan di Facebook, saya tidak pernah membayangkan bahwa halaman ini akan berkembang menjadi komunitas dengan 10.000 orang.

Sebagian dari Anda sudah lama mengikuti halaman ini, sementara yang lainnya baru bergabung. Ada yang sering berkomentar dan berbagi pengalaman, sementara banyak juga yang diam-diam membaca postingan saya.

Di mana pun Anda berada, terima kasih sudah berada di sini dan belajar bersama saya. ❤️

Anda mungkin menyadari bahwa belakangan ini saya tidak terlalu sering membuat postingan.

Di balik layar, saya sibuk belajar, bereksperimen, dan membangun sesuatu.

Saya sedang mengerjakan sesuatu yang sudah lama ingin saya lakukan: membuat edukasi kesehatan yang praktis dan berbasis bukti ilmiah menjadi lebih mudah diakses dan lebih terjangkau bagi lebih banyak orang.

Dalam beberapa bulan ke depan, kami akan membuat lebih banyak sumber belajar praktis, seperti panduan, checklist, tantangan, dan berbagai materi edukasi lainnya yang dapat digunakan dalam kehidupan sehari-hari.

Kami juga akan terus mengadakan webinar dan program edukasi, serta secara bertahap menyediakan lebih banyak materi dalam berbagai bahasa agar kami dapat menjangkau lebih banyak orang di kawasan kita.

Namun, ada satu hal yang tidak akan berubah. Saya akan terus berbagi apa yang saya pelajari, mengajukan pertanyaan, memeriksa bukti ilmiah, dan membahas klaim kesehatan secara kritis.

Tujuan saya bukan sekadar memberi tahu Anda apa yang harus dimakan atau apa yang harus dibeli, tetapi membantu lebih banyak orang memahami kesehatan mereka dan mengambil keputusan yang lebih baik untuk diri sendiri dan keluarga mereka.

10.000 pengikut adalah pencapaian yang sangat berarti, tetapi saya merasa perjalanan kita baru saja dimulai. Masih banyak yang ingin kita pelajari, ciptakan, dan bagikan.

Terima kasih sudah membaca, berkomentar, berbagi, dan tumbuh bersama saya. ❤️

Dan jika Anda sudah cukup lama mengikuti saya, Anda mungkin sudah tahu...

Saya tidak akan kehabisan hal untuk dibicarakan dalam waktu dekat. 🤣🤣🤣

— Dr Tan & Chenyu 🥰

08/07/2026

We have reached 10,000 followers! ❤️

When I started sharing my thoughts about food, nutrition, and health on Facebook, I never imagined that this page would grow into a community of 10,000 people.

Some of you have been here for a long time, while others joined us only recently. Some regularly comment and share your experiences, while many of you quietly read my posts.

Wherever you are, thank you for being here and learning with me. ❤️

You may have noticed that I have not been posting as frequently recently.

Behind the scenes, I have been busy learning, experimenting, and building.

I have been working towards something I have wanted to do for a long time: making practical, evidence-based health education more accessible and affordable to more people.

In the coming months, we will be creating more practical learning resources such as guides, checklists, challenges, and other educational materials that you can use in everyday life.

We will also continue organising webinars and educational programmes, and gradually make more resources available in different languages so that we can reach more people across our region.

But one thing will not change. I will continue sharing what I learn, asking questions, examining scientific evidence, and discussing health claims critically.

My goal is not simply to tell you what to eat or what to buy, but to help more people understand their health and make better decisions for themselves and their families.

10,000 followers is a wonderful milestone, but I feel that we are only getting started. There is still so much to learn, so much to create, and so much to share.

Thank you for reading, commenting, sharing, and growing with me. ❤️

And if you have followed me for long enough, you probably already know...I am not going to run out of things to talk about anytime soon. 🤣🤣🤣

— Dr Tan & Chenyu🥰

29/06/2026

Can food affect our pain? 😵‍💫

[Bahasa version in frst comment]

A few years ago, I experienced migraines from time to time. Interestingly, they often happened after I finished my meals.

Like many people, my first reaction was to head to the fridge, take out the painkillers, and swallow one. I simply wanted the pain to go away.

Painkillers can be very helpful when used appropriately. But after a while, I found myself asking a different question.

Why does the pain keep coming back? 🤨

So I started paying closer attention to my eating habits.

Over time, I noticed a pattern. My migraines were more likely to occur after I overate, ate foods that were very salty or heavily seasoned with MSG, or consumed a lot of ultra-processed foods.

As I gradually changed my diet, my migraines became much less frequent. I learned to stop eating when I was comfortably full, cut back on ultra-processed foods, and became more mindful of the quality of my meals.

Does this mean these foods will trigger migraines in everyone?

Of course not.

Migraines are complex. They can be influenced by genetics, hormones, stress, sleep, dehydration, certain medications, and many other factors. What triggers one person's migraine may not affect someone else at all.

But this experience taught me an important lesson.

Instead of asking only, "Which painkiller should I take?", perhaps we should sometimes ask, "Why is my body sending me this signal?

As a food scientist, I have come to realize that nutrition is not just about preventing chronic diseases or losing weight. It is also about understanding how the foods we eat can influence the way our bodies function and, in some cases, even how much pain we experience.

Food is not a replacement for medicine.

However, by understanding our own triggers and making better food choices, we may be able to reduce the frequency of certain symptoms and rely less on painkillers over time.

Sometimes, the journey to feeling better doesn't begin with another pill; it begins with what's on our plate.

18/06/2026

Guess who’s back in school? 🤣

People ask me why I started learning Bahasa Indonesia at 53.

My answer?

Because I want to communicate with more people, not just those who speak English.

So every week, I become the student.

Every week, my teacher patiently corrects my homework in red. 😂

After spending years teaching at universities, it’s quite an experience sitting on the other side of the classroom.

And honestly…

I love it.

Learning a new language has reminded me how challenging it is to express yourself in a language that isn’t your own.

It also makes me appreciate every teacher who patiently guides beginners.

My dream?

One day, I’d love to share my nutrition and health talks in Bahasa Indonesia too.

I’m not there yet. 😅

But every new word, every piece of homework, and every correction brings me one step closer.

So… bear with me if you start seeing a little more Bahasa in my posts. 🤣

Who knows?

Maybe one day we’ll be meeting in a Bahasa webinar. 🇮🇩❤️

Terima kasih sudah sabar belajar bersama saya. 😊

12/06/2026

Do your skincare products work as well as you hope they would?

What if my skin problems weren't just skin problems? 🥹

During my teenage years and early adulthood, I struggled with various skin issues. Not just on my face, but also on my arms and back.

Like many people, I tried to solve these problems from the outside. I used expensive lotions, serums, cleansers and herbal applications.

Two of the most troubling conditions I dealt with were the tiny bumps on my arms and the persistent breakouts on my back.

Despite using medications prescribed by dermatologists and trying different skincare products, they simply refused to go away.

Every time I tried something new, I felt hopeful. And every time the problem persisted, I became more discouraged.

Eventually, I gave up.😑

I stopped looking for solutions and started believing there must be something wrong with me. Perhaps I had inherited "bad skin". Perhaps this was simply something I had to live with.

But things started to change when I improved my diet and lifestyle.

Ironically, I wasn't trying to improve my skin.

I was trying to lose weight.

As I began eating better, becoming more physically active, managing stress more effectively, and getting enough sleep, something unexpected happened.

😀The bumps on my arms gradually became less noticeable.

😀The condition on my back improved.

😀My skin became calmer.

For the first time, I started to wonder:

What if my skin problems weren't just skin problems❓

That question eventually led me down a path of learning that transformed not only my skin, but also the way I understand health today.

Many years later, after studying nutrition, food science and health, I realised that while skincare products can play an important role, they are often only one piece of a much bigger puzzle.

That's why I'm conducting the second run of my free webinar:
You're Not Crazy. Your Skincare Isn't Working — Here's Why

In this science-based session, we'll explore:

• Why skincare alone may not be enough
• What's really driving many common skin concerns
• What actually supports healthy skin

👉To register, you'll need to provide your name and email address. I will use your email to send webinar updates, access details, and information about future educational programmes and events.

📅 21 June 2026 (Sunday)
⏰ 10:00 AM – 11:00 AM
🎟 Free Registration

Live Q&A for attendees.

Replay available for registrants only.

If you've ever wondered why your skincare routine isn't delivering the results you expected, I hope you'll join me.

Registration link in the comments.

You’ve done everything right. You eat clean-ish. You wear sunscreen. You’ve invested hundreds (maybe thousands?) into “dermatologist-recommended” serums and facials. And yet… 🔘 The melasma keeps spreading. 🔘 The breakouts return at the worst times. 🔘 Your skin looks dull, blotchy,...