AnnaMaria
In a quiet village nestled deep in rural China, where the mountains meet the sky and life moves at a slower pace, lives a remarkable man who has become a living legend. Dr. Liu Chang, a 95-year-old traditional Chinese medicine (TCM) doctor, still walks without a cane, sees patients daily, and cooks his own meals. His mind is sharp, his energy boundless, and his skin glows with a vitality that seems untouched by time.
What is the secret to his long life and vibrant health?
Dr. Liu hasn’t taken pharmaceutical drugs in over 50 years. Instead, he follows a unique daily routine based on ancient herbal knowledge, natural tonics, balanced nutrition, deep rest, and an extraordinary philosophy of life. While modern medicine continues to focus on treating illness after it appears, Dr. Liu focuses on nourishing life—the foundation of traditional Chinese medicine.
In this article, we’ll explore the exact habits, foods, and herbal tonics Dr. Liu credits for his remarkable youthfulness and vitality—and how you can use them too, starting today. At the end, we’ll also include insights from natural health educator Barbara O’Neill, who shares a similar philosophy on healing and longevity through lifestyle and food.
Who is Dr. Liu Chang?
Born in 1929 in the mountainous Guangxi province, Dr. Liu grew up learning traditional healing from his grandfather, a respected herbalist. By the age of 20, he had already treated hundreds of villagers using herbs, acupuncture, and food-based medicine. Now, nearly a century later, he continues to inspire people with his glowing health and gentle wisdom.
The Core of His Longevity Secret: “Yang Sheng” – Nourish Life
In traditional Chinese medicine, the concept of “Yang Sheng” is central. It means “to nourish life”—a proactive approach to health that includes:
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Supporting the body’s natural energy (Qi)
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Eating to nourish organs and balance Yin-Yang
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Strengthening blood and circulation
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Preventing inflammation and stagnation
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Protecting the digestive system
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Daily movement and emotional balance
Dr. Liu’s Daily Routine for Youthful Energy
Let’s break down Dr. Liu’s day and extract the principles that keep him feeling young and strong.
🕕 Morning: Warm Water & Gentle Movement
Every day begins with a glass of warm water with lemon and a pinch of sea salt, which awakens digestion and hydrates the organs. He never drinks cold water, as it “shocks the stomach fire.”
He follows this with Qigong or Tai Chi—slow, meditative movements that open the meridians and improve energy flow.
“If your Qi is blocked, disease grows. If your Qi moves freely, the body stays young.”
🍲 Breakfast: Healing Congee with Herbs
Breakfast is usually a light rice porridge called congee, cooked with medicinal herbs and superfoods. Ingredients often include:
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Goji berries (for eyes and liver)
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Red dates (for blood)
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Ginger (for digestion and warmth)
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Lotus seeds (calming and nourishing)
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A spoon of black sesame or walnuts (for the brain and kidneys)
He avoids sugar and processed foods, focusing on foods that build energy rather than steal it.
Midday Tonic: Ginseng and Schisandra Tea
At midday, Dr. Liu drinks a tonic tea made from:
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Ginseng root – Increases energy, sharpens focus, supports immune health
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Schisandra berries – Protect the liver, enhance skin, boost stamina
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Licorice root – Harmonizes the formula, supports adrenal glands
This tea has been his secret to vitality for over 40 years.
Lunch: Balanced, Simple, Warm
Lunch is always home-cooked and includes:
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Steamed vegetables (bok choy, bitter melon, cabbage)
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A small portion of rice or millet
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Protein like tofu, lentils, or a small amount of fish
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Fermented vegetables for gut health (kimchi or pickled radish)
The goal is balance—never overeating, always eating with mindfulness.
He never drinks while eating, as it “weakens the digestive fire.”
Afternoon: Nap, Herbs, and Acupressure
After lunch, he rests for 30 minutes—a nap that refreshes the brain and supports the heart.
In the afternoon, he may boil herbs for his patients or apply a ginger compress to his lower back to nourish the kidneys—an important practice in Chinese medicine for staying young.
He also practices self-acupressure on points that support the liver, digestion, and brain function.
Dinner: Light and Early
Dinner is the lightest meal of the day—often a vegetable soup with miso, mushrooms, and seaweed, along with a warm tea made from jujube dates and ginger.
He avoids eating after 6 PM, allowing the digestive system to rest.
Before Bed: Foot Bath and Meditation
Every night, Dr. Liu soaks his feet in hot water with mustard seeds, ginger, and Epsom salts. This relaxes the nervous system, draws out toxins, and improves sleep.
He finishes the day with breathing exercises, focusing on gratitude and letting go of stress.
The Natural Supplements He Uses Daily
Dr. Liu doesn’t believe in taking dozens of supplements. His philosophy is “food is the best medicine.” However, he consistently uses:
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Ginkgo biloba – To support brain function and circulation
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Astragalus root – For immunity and anti-aging
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He Shou Wu (Fo-ti) – For hair, energy, and longevity
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Turmeric and black pepper – To control inflammation
All are natural, time-tested herbs known in both Eastern and Western natural medicine for their protective effects.
What He Avoids Completely
Longevity isn’t just about what you add—it’s about what you remove.
Dr. Liu avoids:
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Refined sugar
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Processed oils
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Dairy and red meat (except occasionally)
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Cold or raw foods in the evening
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Excess alcohol or stimulants
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Negative emotions and overthinking
He believes emotional health is just as important as physical health:
“A happy heart makes young blood.”
The Wisdom of Prevention: A Message from Dr. Liu
“In the West, people visit doctors when they are sick. In China, we go to the doctor to stay well.”
This idea of preventative healing is deeply rooted in his practice. By staying in harmony with nature, sleeping early, eating whole foods, and managing emotions, he believes most modern diseases can be prevented.
What Barbara O’Neill Says About Longevity
Australian natural health educator Barbara O’Neill echoes many of Dr. Liu’s principles. She often says:
“The body was designed to heal itself—but only when given the right conditions.”
Barbara advocates for:
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Simple, clean food with minimal processing
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Rest and detoxification for cell repair
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Hydration and herbal teas
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Movement and oxygen to keep the lymph moving
She also warns against overusing medications:
“Every drug has a side effect. Let food be your medicine, and healing will come from within.”
Just like Dr. Liu, she emphasizes prevention, gut health, and stress reduction as the true foundations of health.
Final Thoughts: You Can Start Today
You don’t need to move to a Chinese village or become a master herbalist to benefit from Dr. Liu’s secrets. Start with one or two of these changes:
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Make a herbal congee breakfast
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Swap coffee for schisandra tea
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Soak your feet before bed
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Cut out sugar and processed food
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Practice breathing and gratitude daily
These small, consistent steps can add up to transformational health over time.
As Dr. Liu says:
“You do not grow old overnight. You grow old in habits, in thoughts, in food, and in movement. Change your habits, and you change your life.”
