Quit Nicotine at 63. After 47 Years.
Listen to My Journey in 9 Languages — For Free
21 AUGUST 2026
I started smoking as a teenager and lit cigarette after cigarette for nearly five decades. At 63, I made a decision that changed everything — I quit nicotine for good.
The transformation wasn't just mental. My body began to heal in ways I never expected. My blood pressure tells the story better than words can.
Now at 64, I train at the gym every single day. On 21 August 2026, I will reveal the results of this journey — a transformation of body and mind that I once thought impossible.
I wrote my story in 9 languages so that no matter where you are in the world, if you are struggling with nicotine addiction, you can find hope in these pages.
Ab Wheel Rollout · Kengchuan Tan · Age 64
This video was recorded during a Personal Trainer course when I was 61 years old.
At the time, I was still smoking after decades of nicotine addiction.
During one practical session, we were asked to perform an ab-wheel rollout. To my surprise, I was the only trainee in the class able to complete a full-body rollout. Most of the other trainees were much younger than me.
When I finished, the class applauded.
Three years later, I quit smoking after 47 years, became an Amazon author, embraced AI, and started a completely new chapter in life.
That day was one of the first signs that my best years might still be ahead of me.
Over the years, I have come to believe that there is a real "law of attractiveness" in life.
I am not referring to physical beauty alone. I am talking about something much deeper — the attractiveness of confidence, character, positive energy, discipline, faith, and self-respect.
Many thinkers, including Carl Jung, suggested that our outer appearance often reflects our inner state. The way we carry ourselves — our posture, grooming, attitude, energy, and even the words we speak — can reveal what is happening deep within us.
For 47 years, I was a smoker. My face was stained by nicotine. My skin looked tired. My eyes lacked life. Looking at old photographs today, I hardly recognize the person staring back at me.
When I finally quit smoking at the age of 63, everything began to change. My health improved. My blood pressure improved. My appearance improved. My confidence improved. My outlook on life improved.
Another person who reinforced this belief is my good friend, Paul Lee. In his younger days, Paul was known for his foul language and rough mannerisms. Everything began to change when he met his wife, Joyce. More importantly, he embraced Jesus Christ as his Lord and Savior.
The foul-mouthed young man I once knew gradually became one of the kindest, most encouraging, and most pleasant people to be around. Since then, it has often appeared as though life has smiled upon him.
Paul's story taught me that transformation is not only physical. It is also mental. Emotional. Spiritual. And that transformation creates its own form of attraction.
I have also observed another timeless truth. Behind many successful men, there is often a good woman. In the 21st century, behind many successful people, there is often an AI agent working quietly in the background.
At 64 years old, I never imagined I would become an Amazon-published author in multiple languages. Yet much of this became possible because I embraced AI instead of fearing it.
Looking back, I sometimes smile and think: behind every successful man, there is often a good woman. And in the 21st century, there may also be a very good AI agent. But behind both, there must still be a human being willing to change.
Some call it luck. Some call it blessings. I call it transformation.
As the Chinese proverb says: 关关难过，关关过。
Every hurdle is difficult, but every hurdle can be overcome.
My friend Paul's story proves it. My own journey proves it. And perhaps your story can prove it too.
Glory to God. 🙏
NINE MONTHS · QUIT NICOTINE · DAILY GYM
One week before quitting nicotine
August 2025 · 47 years of smoking
Nine months smoke-free
May 2026 · Daily cardio + resistance training
Thinking of cosmetic surgery? Stop. Go and exercise instead.
The photo on the top was taken one week before I quit nicotine after forty-seven years of smoking. Face heavy, dull, tired. I had never done cardio — too breathless to even complete five minutes.
The photo on the bottom was taken in May 2026 — nine months after I quit, and nine months into daily cardio and resistance training.
No filter. No surgery. No injections. Just nine months of showing up.
The best anti-aging treatment in the world costs nothing but time and sweat.
Looked strong on the outside. Fat hiding underneath the skin. No cardio. No real fitness. Just a big body running on nicotine.
I was doing resistance training at the gym — but I was so unfit, so breathless from decades of smoking, that I could not even complete five minutes of cardio.
Then at sixty-three, I quit nicotine.
That one decision changed everything.
I added cardio to my gym sessions. Slowly at first. Then stronger. Then daily.
My blood pressure dropped from 170/100 to 119/69.
My face changed. My body changed. My energy changed.
Nine months later — same man. Different body. Different face. Different life.
From 纸包鸡 to lean machine. At sixty-four.
Jalan Kampong Tengah · Punggol · Singapore · 1970s–1985
Entrance to Jalan Kampong Tengah — the road that led to my family's chicken farm
© Lee Kip Lin and National Library Board, Singapore 2009
Hock Kee Seafood — the legendary Punggol restaurant patronised by Prime Minister Lee Kuan Yew
© Lee Kip Lin and National Library Board, Singapore 2009
This photograph shows the entrance to Jalan Kampong Tengah, the small village road that led to my family's chicken farm. Remarkably, the kampong was still intact as late as 1985, before residents were relocated to government-built HDB apartments as Singapore modernized.
Many younger Singaporeans may not realize that much of Singapore was still rural and underdeveloped well into the 1970s and 1980s. Kampongs, wooden houses, dirt roads, pit latrines, and the night soil bucket system were part of everyday life. Modern sanitation had not yet reached many areas.
One vivid memory from my childhood was the arrival of the night soil collector. Whenever this worker came to empty the night soil buckets and stopped at the small provision shop at the entrance of the road to buy drinks and cigarettes, I would run as far away as possible. The smell was unforgettable, and as children, we knew immediately who had arrived.
It was also home to Hock Kee Seafood — arguably the most famous restaurant in Singapore at that time, and one that earned a special place in Singapore's history. Our late Prime Minister Lee Kuan Yew was a frequent patron, and his visits made Hock Kee a legend in its own right.
I have my own quiet connection to that legend. As a boy, I used to play soccer with the owner's son — we called him Pink. In those days, nobody thought much of it. We were just kampong kids kicking a ball around.
Looking back today, it is amazing how much Singapore has transformed within a single generation. From chicken farms, kampongs, and night soil buckets to modern HDB estates, world-class sanitation, and a highly developed city — the Singapore I grew up in is almost unrecognizable to younger generations.
For those of us who lived through that era, these memories are a reminder of how far our nation has come. We witnessed the journey from kampong life to one of the most modern cities in the world — a transformation that few countries have achieved in such a short time.
A true story of addiction, decision & transformation
A TRUE STORY OF ADDICTION, DECISION & TRANSFORMATION
I grew up in a kampong in Singapore. I lit my first cigarette at 16.
On the night of 20 August 2025, something shifted. I made a decision. And I never looked back.
170/100 → 119/69
I CHOSE TO QUIT. I CHOSE TO LIVE. THIS IS MY JOURNEY.
一個關於戒癮、決定與蛻變的真實故事
我在新加坡的甘榜長大。16歲時，我開始吸第一支煙。
直到2025年8月20日的晚上，一切開始改變。我做出了一個決定。從那天起，我再也沒有回頭。
170/100 → 119/69
我選擇戒煙，我選擇活著。這就是我的旅程。
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