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Dr Tan Wellness Academy, Singapore (2026)

16/04/2026

Forcing yourself to eat less won’t always help you lose weight.

[Bahasa version in first comment]

Sounds wrong?

Because logic tells us:

👉 Eat more → gain weight
👉 Eat less → lose weight

Simple, right?

Theoretically, yes. But the human body is not a calculator.

When you consistently under-eat, your body doesn’t just “burn fat faster.”

It adapts.

👉 Your metabolism slows down
👉 Your body conserves energy
👉 Hunger hormones increase
👉 Cravings get stronger
👉 You feel tired, cold, and irritable

And over time?

You may:

👉 Stop losing weight
👉 Start binge eating
👉 Gain weight back even faster

Because your body thinks:
“Food is scarce. I need to survive.”

So instead of forcing yourself to eat less, the better question is:

👉 Are you eating right?
👉 Are you eating enough for your body to feel safe?

Weight loss is not just about eating less.
It’s about how your body responds to what you eat.

Most people are told to eat less.

I teach you how to think about food.

Have you ever tried eating less… but saw no results?

12/04/2026

Too much salt => High blood pressure?

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Many people think that high blood pressure is cause by eating too much salt.

So they cut salt.

And when nothing changes, they get confused and panic.

Because the truth is:
👉 Salt is only one small piece of the puzzle.

Here are some things that quietly raise blood pressure:
👉 Aging
👉 Not moving enough
👉 Carrying excess body weight
👉 Eating too many ultra-processed foods
👉 Sleeping badly + constant stress

And then there are things most people never think about:
👉 Some medications (yes, even common ones)
👉 Hormonal imbalances
👉 Kidney issues
👉 Family history

So if someone says:
“My hypertension is caused by salt.”

That may be true.

But it may also be… incomplete.

Because high blood pressure is rarely caused by just one thing.
It’s usually a combination.

👉 Have you ever tried fixing just one thing… but saw no results?

05/04/2026

Is this marketing dressed as science?

[Bahasa version in first comment]

I came across a post talking about collagen.

It said we need to consume collagen to replace what we lose as we age.

Sounds logical.

But here’s what actually happens 👇

Collagen is a large protein molecule. Your small intestine does NOT absorb large proteins directly.

If it did, your immune system would react strongly❗️

So when you consume collagen, your body breaks it down into amino acids and small peptides first.

It does NOT go straight to your skin as collagen.

Your body then decides:
👉 what to rebuild
👉 where to use it
👉 whether to make collagen at all

So the real question is not:
“Did I take collagen today?”

It is:
Does my body have what it needs to produce collagen?

That includes:
✔ enough total protein
✔ vitamin C
✔ overall nutritional balance

Collagen is not useless. But it is also not a shortcut.

And interestingly, many of these posts end the same way — with a supplement recommendation.

This is where nutrition becomes marketing.

—
❤️ I’m Dr Tan
I don’t just tell you what to eat.
I teach you how to think about food.
Follow for more ❤️

01/04/2026

Will cutting out fat affect your skin?

[Bahasa version in first comment]

Recently, a student came to me with a frustrating problem - severely cracked, dry skin that wouldn’t heal, no matter what skincare products he used.

Then he told me something important.

He had been cutting out almost all fats from his diet:
• removing chicken skin
• avoiding cooking oils
• choosing only lean, “fat-free” options

Why?

Because he believed fat causes:
• heart disease
• weight gain
• diabetes
• even cancer

This is what many of us were taught growing up.

But here’s what we often miss 👇

Fat is not the enemy.

Fat is essential for your body to function.

When you remove fats completely, you disrupt multiple systems:

1. Skin barrier breaks down
Your skin needs fats to stay hydrated and protected.
Without it → dryness, cracking, poor healing.

2. Fat-soluble vitamins cannot be absorbed
Vitamins A, D, E, K need fat to be absorbed.
No fat = you’re eating nutrients your body cannot use.

3. Hormonal imbalance
Fats are building blocks for hormones.
Cutting them out can affect mood, metabolism, and overall health.

The real issue is not fat, instead it’s the type and amount.

There is a difference between:
• whole-food fats (eggs, fish, nuts, olive oil)
vs
• ultra-processed fats (deep-fried foods, industrial oils)

What happened to my student?

We didn’t add skincare.

We added back:
• eggs
• fish
• moderate cooking oils

Within weeks, his skin started improving.

The takeaway:

You don’t fix your health by removing nutrients.
You fix it by understanding them.

👉 Are you still avoiding fats because you think they’re “unhealthy”?

30/03/2026

Not gaining weight… despite eating a lot?

[Bahasa version in first comment]

Most people think losing weight is the hard part.

But in my classes, I see another group struggling quietly — people who cannot gain weight no matter how much they eat.

For many of them, it’s even more frustrating.

Because:
• They eat more… but nothing changes
• People don’t believe them
• And there’s very little guidance out there

⸻

Many will start to wonder:

“Is something wrong with my metabolism?”

But after working with many of them, that’s usually not the real issue.

⸻

Here are the 2 most common reasons I see:

1. Eating more ≠ eating enough

Some people eat more food, but not more energy❗️

Their meals look very “healthy”:
• Lean meat
• Vegetables
• Clean eating

But they are missing:
• Carbohydrates (rice, potatoes)
• Fats (oils, nuts, seeds)

👉 These are your main energy sources.

So even if they eat often, their body still doesn’t have enough energy to gain weight.

⸻

2. Burning more than they realise

Some of my students:
• Run long distances regularly
• Exercise frequently
• Or have physically demanding jobs

👉 They are burning a lot more calories than they think❗️

So whatever they eat, their body simply uses it up.

⸻

The truth?

Weight gain is not just about eating more.

👉 It’s about whether your intake actually exceeds what your body is using.

⸻

And this is just the surface.

There are deeper reasons (stress, sleep, gut health, even medications) that most people completely overlook.

I’ll break them down in my future posts.

⸻

If this sounds like you,
tell me:

👉 Do you struggle to gain weight even when you eat a lot?

26/03/2026

Are coffee and tea actually healthy?

[Bahasa version in first comment]

A follower asked me this recently.

You’ve probably seen many posts saying coffee and tea are “good for you” because they:
• are rich in antioxidants
• boost metabolism
• help you stay alert

All of this is true.

But it’s only half the story.

Because in reality, coffee and tea are not for everyone — and more is not always better.

⸻

☕ The part people don’t talk about

The same compounds that give benefits can also create problems, depending on how much you take and how your body responds.

1. Caffeine

In small amounts, caffeine helps with focus and energy.

But too much can:
• overstimulate your body
• increase cortisol (your stress hormone)
• lead to anxiety, restlessness, and poor sleep

⸻

2. Tannins (especially in tea)

Tea, including green tea, contains tannins that can:
• bind to important nutrients like iron
• reduce absorption over time

For some people, especially women, this may contribute to:
• low iron levels
• fatigue
• anemia

⸻

⚠️ So… should we stop drinking them?

Not necessarily.

But we need to stop thinking that:

“If something is healthy, more must be better.”

That’s not how the body works.

⸻

✅ A better way to think about it

Coffee and tea are not “good” or “bad.”

They are tools.

And like any tool, they can help you, or harm you — depending on how you use them.

⸻

How many cups of coffee or tea do you drink a day? ☕🍵

And more importantly, does your body feel better or worse after it?

I’m breaking this down into a short series (sleep, stress, iron, gut health).

👉 Follow along if you drink coffee or tea daily, you might discover something about your body you didn’t realise.

24/03/2026

"Do you use MSG?"

[Bahasa version in first comment]

Someone asked me this question after I posted about MSG.

Before I answer, let’s first understand what MSG really is.

MSG, or monosodium glutamate, is a molecule made up of:
- sodium
- glutamate

Sodium is commonly found in table salt. In excess, it has been linked to hypertension, water retention, and inflammation.

Glutamate, on the other hand, is an amino acid - the building block of protein. It is naturally present in foods like meat, eggs, and milk.

Many people have been told that MSG is completely safe because:
- glutamate exists in our body
- and we already consume it through food

This is true - but it is not the full picture❗️

Glutamate is also the most important neurotransmitter in the brain, playing a key role in learning and memory.

However, in real life, we are seeing more and more people reporting discomfort after consuming MSG, myself included.

Why?

1. Dosage matters

When I was young, my grandmother would add only a small amount of MSG, about a quarter teaspoon, into a large pot of soup.

Today, with increasing demand for strong flavours, some foods contain much higher amounts.

MSG provides glutamate in its free form, which is absorbed more rapidly compared to glutamate naturally bound within whole foods.

This can lead to a sudden spike in circulating glutamate after meals, which some people may experience as:
- headache
- discomfort
- sensitivity
(Although responses vary, and the exact mechanisms are still being studied.)

2. Hidden sources of MSG

Not all MSG comes from a bottle.

Many processed foods contain flavour enhancers such as:
- hydrolysed vegetable protein
- yeast extract
- soy protein isolates

These are produced by breaking down proteins (from soy, peas, fish, etc.), resulting in high levels of free glutamate.

👉 In other words, you may be consuming MSG without realising it.

So… do I use MSG?

Yes - but very selectively.

I treat MSG like salt:

- small amounts → enhance flavour
- excessive amounts → overwhelm the body

I use it occasionally, and only in very small amounts usually when I feel the ingredients I’m using are not as fresh.

But the better way to cook flavourful food is actually very simple:

👉 Use fresh, high-quality ingredients.
When ingredients are fresh, you don’t need much enhancement at all.

The real issue is not MSG itself.

👉 It is how much, how often, and where it is coming from.

Most people are not reacting to one home-cooked meal. They are reacting to accumulated exposure from:
- processed foods
- strong-flavoured meals
- hidden additives

So instead of asking: “Is MSG safe?”

Ask this:
👉 “How much am I actually consuming without knowing?”

21/03/2026

Many years ago, when I was still a student in Malaysia, Hari Raya was something I always looked forward to.

When the day finally arrived, my friends and I would go from house to house, visiting our Muslim friends to celebrate together.

We were all from a small town called Bentong. Early in the morning, we would gather, then cycle under the hot sun as a group, laughing along the way.

At every home, we were warmly welcomed with the most delicious food - rendang, nasi minyak, curry chicken, ketupat…and my personal favourite, roti jala.

We ate until our stomachs were full, but more importantly, our hearts were full too.

Today, as I look back, I realise Hari Raya was never just about the food.

It was about friendship, kindness, and togetherness. ❤️

🌙 Selamat Hari Raya Aidilfitri

Maaf Zahir dan Batin

19/03/2026

"Can exercise replace healthy eating?"⛹️‍♀️

[Bahasa version in first comment]

This is one of the most common questions my students ask me during my food and nutrition classes.

Many of them are very active. Some are even marathon runners. They run, they train, they sweat regularly, and they genuinely believe they are doing the right things for their health.

But what I keep seeing is this: despite being physically active, many still develop health issues. Some even end up with serious conditions like heart attacks.

This is where the misunderstanding starts:-

There is a very common belief that if you exercise, you earn the right to eat anything you want - As if exercise can somehow cancel out everything else.

It doesn’t work that way❗️

Exercise and nutrition play completely different roles in your body.

Exercise improves fitness, strength, and insulin sensitivity. It trains your cardiovascular system and helps your body perform better.

Food determines what your body is actually made of - your blood, your cells, your hormones, your organs. All of these are built and influenced by what you eat every single day.

If you consistently feed your body with low-quality food that is high in unhealthy fats, sugar, and additives, your body cannot function optimally. Over time, systems start to weaken, and that’s when problems begin to surface.

Healthy eating provides what exercise cannot.
- It supplies the macronutrients your body needs for energy and recovery.
- It provides vitamins, minerals, and antioxidants that help control inflammation.
- It feeds your gut microbiome through dietary fibre.
- It maintains proper hydration and electrolyte balance so your body can function normally.

At the same time, there are things that exercise simply cannot outrun. Chronic inflammation, excessive sugar intake, ultra-processed food, and poor lipid profiles do not disappear just because you are physically active.

Running 10 kilometres does not undo what is happening inside your arteries day after day❗️

This is why someone can look fit on the outside, but still be metabolically unhealthy on the inside.

Fitness is not the same as health.

You don’t earn health through exercise alone. You build it through what you consistently eat and do every day.

If you find this helpful, follow me for more practical insights on food, nutrition, and how your body actually works.

16/03/2026

Is MSG dangerous?

[Bahasa version in first comment]

When I was young, my grandmother sometimes added a small pinch of MSG to her cooking. That little bit enhanced the flavour of the dishes she prepared.

Growing up with that, I always felt there was nothing wrong with using MSG.

However, about ten years ago, I ate a bowl of beef ball noodles in a restaurant.

Honestly, it was one of the most flavourful bowls of beef ball noodles I had ever had in my life. I could smell the rich beef aroma even before the noodles were served.

But shortly after finishing the meal, I started to feel unwell.

I felt nauseous, and later that evening I developed a migraine.

As I reflected on the meal, something suddenly clicked. 💡

As a food scientist trained to analyse flavours, I realised that the soup had an unnaturally intense umami taste far stronger than what natural beef broth would normally produce.

Based on my knowledge of how some restaurants prepare their dishes, I suspected that a very large amount of MSG, or beef flavouring containing MSG, had been added to the soup.

That experience reminded me of an important principle in food safety:

Almost everything depends on dosage❗️

Even substances that are generally considered safe can cause problems when used excessively.

It is also important to recognise that some individuals are sensitive or allergic to MSG, and these people should avoid foods that contain high levels of it.

In addition, when a person is already physically unwell or under significant mental stress, the body may react more strongly to certain food additives. In such situations, it is often wise to minimise the use of strong flavour enhancers.

MSG itself is not necessarily the problem.

But when flavour becomes too intense, too artificial, and too dependent on additives, it may be a signal that something in the cooking process has gone out of balance.

Sometimes, the best flavour does not come from adding more chemicals. It comes from better ingredients, better cooking, and better respect for food itself.

If you are interested in understanding what chemicals and additives are commonly added to our food, follow my page. I will be sharing more insights about food science and how these substances affect our health.

14/03/2026

A comment that made me laugh today 😄

[Bahasa version in first comment]

Someone wrote this under one of my posts:

“I don’t understand everything you wrote… but I still like and comment to support you.”

I laughed when I read it.

Because honestly, sometimes the topics I write about food science, nutrition, health supplements, can get a bit technical.

And yet many of you still read, like, and comment to support.

That means a lot to me.

But here’s something important I want to say:

If you don’t understand something I wrote, please ask.

Really.

There is no such thing as a “stupid question” when it comes to learning about food and health.

Sometimes the problem is not the reader,
it’s the teacher who hasn’t explained it clearly enough yet.

So if something is confusing:

• Ask in the comments
• Tell me which part is unclear
• I’ll try to explain it in a simpler way

Because the goal of this page has never been to sound “scientific”.

The goal is simple:

Help more people understand food and health so they can make better decisions for themselves and their families.

So next time you see a post and think:

“I don’t quite understand…”

Just ask 😊

You might be helping many others who have the same question but are shy to ask.

By the way, what food or nutrition advice have you heard that you are not sure is true?

For example:
• “Eggs are bad for cholesterol”
• “MSG is dangerous”
• “Supplements are not always good for health”
• “Energy drinks don’t give you energy”

Tell me in the comments. Maybe I can explain it in a future post.

12/03/2026

Today this page crossed 5,000 followers. ❤️🥳

Honestly, when I first started posting about food, nutrition, and health, I never expected so many people to be interested in these topics.

Over time, something very special happened here.

Many of you greet me in the comments.Some share your own experiences with food and health.Many simply read quietly, react, or share the posts with others.

This page is slowly becoming more than just a place for posts, it feels like a small learning community.

Thank you for reading, commenting, and sharing.

I truly appreciate every one of you. ❤️

Let’s keep learning about food and health together.

[Bahasa versiin in first comment ❤️]

Dr Tan Wellness Academy

16/04/2026

12/04/2026

05/04/2026

01/04/2026

30/03/2026

26/03/2026

24/03/2026

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