This was the lifelong credo of Deng Tietao, a revered Grandmaster of Traditional Chinese Medicine. As early as 1986, Professor Deng called upon the public to elevate health awareness to a spiritual pursuit. He envisioned building a personal “health garden” - a harmonious space incorporating qigong, literature, music, dance, therapeutic cuisine, medicinal diets, natural environments, and even the nourishing power of dreams, all contributing to a joyful and holistic life.
With unwavering dedication, he championed traditional preventive methods: food therapy, physical cultivation, and seasonal living. Drawing on TCM theory, he emphasized strengthening the body’s core, dispelling internal imbalances, and preventing illness at its roots. Remarkably, he remained clear-minded, bright-eyed, quick-witted, and vigorous in spirit until his passing at the age of 104, a living testament to the power of sustained well-being.
I. A Daily Diet: Simple in Form, Profound in Essence
Though his meals appeared modest, Deng’s dietary habits were steeped in deep yin-yang balance and the five elements of TCM. His nutrition philosophy blended ancient insight with modern sensibility.
“Omnivorous and Unbiased”
“Five grains for nourishment, five fruits for support, five animals for strength, five vegetables for fullness, all blended to nourish the essence.” - The Yellow Emperor’s Inner Classic
His meals were:
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Light and nourishing, with emphasis on digestion
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Based on rice, occasionally complemented by whole grains like sweet potatoes, taro, oats, or steamed buns
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Rich in vegetables, fruits, legumes, milk, eggs, and walnuts
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Balanced animal protein: fish, shrimp, chicken, and beef in moderation
II. Moderation in Eating: 70% Full, 100% Health
Deng firmly believed in protecting the spleen and stomach — the foundation of digestion and vitality in TCM. He followed the principle of eating to “seven-tenths full.”
“Overeating or irregular meals damage the spleen and stomach. Once they're weakened, illness follows.” - Deng Tietao
III. A Daily Glass of Milk: A Gentle Nourishment
Every morning, for over a decade, Deng drank a glass of milk — a ritual he maintained with quiet devotion, even after late-night returns.
He regarded milk as:
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Replenishing deficiencies
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Strengthening the lungs and stomach
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Moistening the intestines and calming the spirit
Modern science, too, confirms its value in calcium absorption and osteoporosis prevention.
IV. Two Walnuts a Day: Brain Food with Heart
For decades, Deng enjoyed 1–2 walnuts daily, his preparation was simple:
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Place walnut kernels in a bowl
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Add a pinch of salt and a bit of water
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Microwave for 2 minutes
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Let cool before eating
“Walnuts look like the brain, and they help the brain! Salt supports digestion and kidney function. They ease night urination and promote smooth mornings.”
In TCM, walnuts are known to:
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Nourish kidneys and brain
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Warm the lungs and relieve asthma
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Moisten the bowels and ease constipation
In his later years, he enjoyed them with rice, gentle on the teeth, yet deeply restorative.
V. Fish, 3 - 4 Times a Week: Light, Vital Protein
Deng favored fish as a source of high-quality, easily digestible protein and healthy fat.
He especially valued:
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Crucian carp: Boosts qi, supports spleen, reduces swelling
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Grass carp: Warms digestion and spleen
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Bighead carp: Rich in collagen; nourishes skin and connective tissues
His Signature Dish: Bighead Carp & Huaishan Pork Spleen Soup
Ingredients:
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1 bighead carp
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15g Chinese yam (Huaishan)
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1 piece pork spleen
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3 slices fresh ginger
Method:
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Clean and slice the carp. Salt lightly, then pan-fry until golden.
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Add yam, pork spleen, and boiling water.
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Simmer for 20 minutes, season, then transfer to a stew pot.
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Cook slowly until flavours harmonize.
“Pork spleen nourishes digestion and lungs. Chinese yam boosts the spleen and replenishes yin. This soup is perfect for those with weak digestion or loose stools.”
Final Reflections: Longevity Rooted in Joy and Balance
Professor Deng Tietao’s life was a living embodiment of consistency, moderation, simplicity, and joyful engagement with life. Through mindful nourishment, physical cultivation, and emotional serenity, he illuminated a path of true wellness.
“A happy heart and a balanced life, these are just as important as food and medicine.”
His gentle wisdom continues to inspire generations seeking vibrant health, not merely as the absence of disease, but as a radiant state of being in tune with nature and spirit.
References:
Dr Deng Tietao: https://en.wikipedia.org/wiki/Deng_Tietao
The original article: https://mp.weixin.qq.com/s/OFluxPyZfFGpsXiUIwlHww
