“The core proposition of Stay Strong to 100 cuts straight to the hidden wound of modern society… a manifesto on how to ‘die healthy.’”
—Beijing Daily

“Grounding in real-life cases, fresh in structure, clean and accessible in prose—highly practical and deeply insightful.”
—Yin Ye, CEO of BGI Genomics

“Exceeded my expectations! Smooth case studies paired with actionable advice—I gained so much.”
—Reader

“It breaks down hardcore science into bite-sized pieces—even someone who slept through biology class can understand it.”
—Reader

★ A long life is not a tragedy—but a long life spent in frailty is. In many countries, people can expect to live to 80, but their healthy years often end around 65. The last decade of life is too often spent in a hospital bed.
★ The author, Tian Tongsheng, refused to let his life end that way. At 73, he has climbed 12 snow mountains, completed over 130 marathons, and is the first Chinese person over 60 to finish the World Marathon Majors. More importantly—he didn‘t start running until 55, and didn’t start climbing until 52. Over 20 years, he rewrote the script that says “once you‘re old, you just have to accept it.”
★ Called “China‘s answer to Outlive”—inspired by Peter Attia’s global bestseller, this practical guide adapts the science of longevity to real-life scenarios. It introduces the concept of “healthspan” and breaks it down into three actionable pillars: preventive education, early screening, and scientific training—turning cutting-edge science into everyday habits.
★ Filled with real-life stories—88-year-old Beijing marathoner Zhang Shun, cancer-surviving runners, and the author’s own hospital diary—this book blends narrative with science, reading like a work of literary nonfiction charged with resilience.
★ Endorsed by Yin Ye (CEO of BGI Genomics) and Mao Daqing (founder of URWORK). A major Chinese newspaper called it “a manifesto on how to ‘die healthy.’”

Stay Strong to 100 is a call to action for anyone who cares about the quality of their later years. It begins with a sobering insight: modern medicine has extended average lifespans, but what we truly fear is not death itself—it's the prospect of a long, drawn-out decline, stripped of autonomy, dignity, and vitality.

The author, Tian Tongsheng, lays out a clear, three-part framework:
[Mindset Shift] — The book first challenges the passive acceptance of aging. Through scientific data on “healthspan” and inspiring stories—from Okinawan centenarians to a 105-year-old world-record runner—it proves that the rate and quality of aging can be reshaped through deliberate intervention.
[Systemic Defense] — The core of the book builds a personal “active defense system” against age-related diseases: heart disease, cancer, Alzheimer‘s, osteoporosis. It offers personalized “exercise prescriptions” and nutritional plans—like using wearable devices for “Zone 2 training” to strengthen the heart, and specific dietary patterns to reduce cancer risk.
[Lifelong Practice] — Finally, it turns big ideas into daily habits. From using smart devices to track health data, to a simple five-step method for starting to run, to the author’s own experience running the Beijing Marathon at age 70—this section pushes readers to take action and make health management a sustainable way of life.

Woven through the author's personal adventures, interviews, and his own battle with illness, the book delivers rigorous preventive medicine, exercise science, and nutrition in an engaging, narrative-driven style. What it offers is not an empty dream of reaching 100, but a tangible, empowering “personal health action plan.”

Tian Tongsheng was born in 1953 and lives in Beijing. He is a member of the China Science Writers Association, a popular science writer, and a lifelong advocate for running.
From “gym failure” to marathon legend — He failed his college P.E. test at 28, started running at 55, and completed the World Marathon Majors in just 26 months. To date, he has finished over 130 marathons and is the first Chinese person over 60 to achieve the World Marathon Majors. In 2017 and 2018, he carried the Chinese flag at the opening ceremony of the New York Marathon. He is affectionately known online as the “Marathon Missionary” and “Mr. 100 Marathons.”
Climber — Inspired by entrepreneur Wang Shi, he took up mountain climbing at 50, scaling 12 peaks and reaching the summit of Mustagh Ata (7,546m) in 2006.
Writer — At 67, he began learning narrative nonfiction writing. After being rejected by a writing workshop, he taught himself. In 2025, he published The 100-Year Life: A Practical Guide to Extending Healthspan. In 2026, at 73, he completed his first full-length nonfiction work, Move Your Way to 100: Never Too Late.
Media creator — His social media following has surpassed 700,000 across platforms.

Chapter 1: Extending Healthspan
· A Model of Healthy Aging: Grandpa Zhang Shun of the Beijing Marathon
· What Is Healthspan?
· It‘s Never Too Late to Excel
Chapter 2: Putting Longevity Tech into Practice
· My Journey with Longevity Tech
· The Inspiration from Peter Attia
Chapter 3: Secrets of Centenarians
· A 105-Year-Old World Record Breaker
· Okinawa’s Centenarians
· One-Third Genetics, Two-Thirds Resilience
Chapter 4: Exercise as Medicine
· Managing Health with Smartwatches
· Exercise Prescriptions
Chapter 5: Outsmarting Heart Disease
· One Disease, Two Outcomes
· The Magic of Zone 2 Training
Chapter 6: Cancer Prevention
· Shi Yonggang's Story
· Can Exercise Prevent Cancer?
· What Really Triggers Cancer?
· How to Fight Back
Chapter 7: Preventing Alzheimer's
· A Patient's Story
· Prevention Toolkit and Diagnostic Methods
Chapter 8: The Lifeline: Bone and Muscle Health
· The Deadly “Last Fall”
· Scientific Training: Building Muscle and Bone Density
Chapter 9: Eating for Health
· The Science and Practice of Intermittent Fasting
· The Danger of Visceral Fat: Bigger Belly, Smaller Brain?
· “Nutrition 3.0”: A Science-Based Eating Plan
Chapter 10: Smart Health Management
· Health Management in Real Life: Lao Wang and Xiao Wang
· Practical Wearables and Essential Health Tests
Chapter 11: Run Your Way to Health
· The Five-Step Method for Running Made Easy
· Which Muscles Does Running Work Out?
· Is a Marathon Safe for Ordinary People?
· Running the Beijing Marathon at 70
Chapter 12: A Hospital Diary
· Prostate Cancer: The “Silent Killer” of Middle-Aged Men
· Early Screening and Common Misconceptions
· The Gold Standard for Diagnosis: Prostate Biopsy
· Reflections on Life After the Ordeal
Afterword