Beyond expectations! The cases are easy and enjoyable to read, and the practical, actionable advice is incredibly valuable. I’ve gained so much from this book.
— Reader: Mom Gu

After reading this book, I was deeply moved and gained a scientifically grounded approach to managing my personal health. It turns out that staying healthy—even running a marathon in your seventies—is actually quite simple. I’m ready to take action right away; living to 100 in good health is no longer just a dream!
— Reader: Zoey Is the Little Deer’s Antlers

Teacher Tian brings the science of longevity and health to life through vivid, real-life stories, making this book an incredibly practical and easy-to-follow concise guide to living well into your hundredth year!
— Reader: Douban user Yang Shu

★ The practical guide to “Living Beyond 100”. Let’s reject “low-quality longevity” and embrace “healthy longevity”!

★ The author, Tian Tongsheng, is the very striking “living example” in this book!
This 71-year-old Chinese science popularizer and extreme sports enthusiast puts his theories into practice with his own body. In his fifties, he successfully climbed Mount Muztagh, which reaches an altitude of 7,546 meters, and to date has completed over 130 full marathons.

★ Bringing cold, clinical medical knowledge to life through warm, human stories.
The book is filled with real-life examples, such as an elderly Beijing Marathon runner and a cancer-fighting runner, as well as the author’s own “hospital diary” after being diagnosed with prostate cancer. By blending personal stories with scientific insights, the book reads like a powerful work of nonfiction that highlights the resilience of the human spirit.

★ Aligns seamlessly with the cutting-edge ideas of international bestselling health authors like Peter Attia!
This book introduces the highly relevant concept of “healthspan,” focusing on three actionable pillars—preventive health education, early screening, and scientifically grounded training—to empower readers with concrete tools for reclaiming control over their health and extending their years of healthy, vibrant living.

This book is an “action-oriented” book about the quality of life. It begins with a profound insight: In today’s world, where medical advances have extended average human lifespan, what we truly fear is not death itself, but the potentially long period of decline in the years leading up to the end of life—a time marked by loss of autonomy, dignity, and vitality.

To address this, author Tian Tongseng has crafted a clear three-step action framework:

1. A Paradigm Shift: The book first challenges the traditional, passive acceptance of aging. By introducing the scientific concept of “healthspan” and presenting vivid real-life examples—such as centenarians from Okinawa and a 105-year-old runner who set a world record—it powerfully demonstrates that the pace and quality of aging can, to a significant extent, be reshaped through science-based interventions.

2. A Systemic Defense: The core of the book functions like a personal “proactive defense system” for health. It delves deeply into scientifically grounded preventive strategies for major age-related diseases, including heart disease, cancer, Alzheimer’s, and osteoporosis. The book offers concrete, personalized “exercise prescriptions” and “nutrition plans,” such as using wearable devices to perform “Zone 2 training” to strengthen the heart or following specific exercise regimens and dietary patterns to reduce cancer risk.

3. Lifelong Practice: Finally, the book translates grand ideas into everyday habits. From how to use smart devices to manage health data and the “five-step method” that helps anyone easily start running, to the author’s own firsthand account of completing the Beijing Marathon at the age of 70, the book encourages readers to take immediate action and turn health management into a sustainable way of life.

Throughout the book, the author weaves together his own adventure experiences, interview stories, and even his personal journey of battling illness, seamlessly integrating rigorous knowledge from preventive medicine, exercise science, and nutrition. What he ultimately delivers to readers is not an abstract dream of reaching 100 years of age, but a practical “personal health action plan”—one that empowers individuals with a sense of control and hope as they take charge of their own well-being.

Tian Tongsheng

A popular science writer and a member of the China Science Writers Association, Tian Tongsheng is a practitioner and evangelist of a healthy lifestyle, hailed by the media as the "Marathon Missionary of China." He is the author of published works including the Centennial Marathon Life series and Getting Kids to Run.

As a member of the China Adventure Association and a fitness enthusiast, he has successfully summited 12 snow-capped mountains. His personal best climbing achievement was conquering the 7,546-meter Muztagh Ata peak in 2007. To date, he has completed over 130 full marathons, including the 2014 Hong Kong 100-kilometer trail run and the 2017 46-kilometer Daocheng Yading Sky Run (reaching a maximum altitude of 4,660 meters). In 2014, he was a nominee for the CCTV Sports Personality of the Year Award.

In early 2024, he launched the video channel "Centennial Marathon Writer Teacher Tian," where he shares scientific knowledge on exercise and health, along with valuable experience garnered from years of athletic practice, through livestreams and short videos, reaching a broad audience. So far, his channel has attracted over 200,000 followers across platforms.

Chapter 1: Extending Healthy Lifespan
Section 1: A Role Model for Healthy Aging: Zhang Shun, the Beijing Marathon Grandpa
Section 2: What Is Healthy Lifespan?
Section 3: Late Bloomers Are Not a Dream

Chapter 2: Practicing Longevity Science
Section 1: My Journey with Longevity Science
Section 2: Insights from Peter Attia

Chapter 3: The Secrets of Centenarians
Section 1: Setting a World Record at 105 Years Old
Section 2: Centenarians in Okinawa
Section 3: One Third Is Fate, Two Thirds Is “Resilience”

Chapter 4: Exercise Is Medicine
Section 1: Smartwatches for Health Management
Section 2: Exercise Prescriptions

Chapter 5: Avoiding Heart Disease
Section 1: The Same Disease, Two Different Outcomes
Section 2: The Magic of Zone 2 Training

Chapter 6: Cancer Prevention
Section 1: The Story of Shi Yonggang
Section 2: Can Exercise Prevent Cancer?
Section 3: Who Is the Real Culprit Behind Cancer?
Section 4: How to Fight Cancer?

Chapter 7: Preventing Alzheimer’s Disease
Section 1: A Story of an Alzheimer’s Patient
Section 2: Prevention Toolkits and Diagnostic Methods

Chapter 8: The Lifeline of Seniors: Bone and Muscle Health
Section 1: The Deadly “Last Fall”
Section 2: Scientific Training: Building Muscle and Boosting Bone Density

Chapter 9: Health Through Diet
Section 1: The Science and Practice of Intermittent Fasting
Section 2: The Dangers of Visceral Fat: Does a Bigger Belly Harm Your Brain?
Section 3: A Science-Based Dietary Pattern Guided by the “Nutrition 3.0” Goal

Chapter 10: Smart Health Management
Section 1: A Health Management Case Study: Old Wang and Little Wang
Section 2: Practical Wearable Devices and Essential Health Checkups

Chapter 11: Running Makes You Healthier
Section 1: The Five-Step Method: The Secret to Running With Ease
Section 2: Which Muscles Does Running Train?
Section 3: Is It Safe for Ordinary People to Run a Marathon?
Section 4: The Experience of Running the Beijing Marathon at Age 70

Chapter 12: A Hospital Stay Diary
Section 1: Prostate Cancer: The “Invisible Killer” of Middle-Aged and Elderly Men
Section 2: Early Screening and Common Misconceptions
Section 3: The “Gold Standard” for Diagnosing Prostate Cancer: Prostate Biopsy
Section 4: Reflections Inspired by Life After the Crisis

Afterword