Edson Brandao's anti-aging secrets: Diet, exercise and daily habits for youthful appearance
TOI GLOBAL DESK | TOI GLOBAL | Feb 05, 2026, 21:56 IST
Meet Edson Brandao, a vibrant 59-year-old from Brazil who defies aging with his dedication to daily wellness practices. Instead of turning to costly cosmetic solutions, he swears by his commitment to a holistic lifestyle grounded in exercise, whole foods, and mindful choices. His daily regimen includes weight training, cardiovascular workouts, and a strict avoidance of processed foods.
Edson Brandao, a 59-year-old author and influencer from Brazil, attributes his youthful appearance, often mistaken for someone 30 years younger, to consistent daily habits rather than cosmetic procedures. He emphasizes that anyone can achieve similar results through dedication to exercise, diet, and lifestyle choices.
"I’ve never had plastic surgery. I’ve never had Botox. What I have is consistency. Anyone can do this.” Brandao's journey to prioritizing health began at age 40, realizing that aging is a cumulative process built by daily habits. He committed to a consistent routine 18 years ago, which he continues to follow.
For Brandao, daily exercise is essential, combining weight training and cardio at the gym. He stresses the importance of consistency over extremity in his fitness regimen. “It’s not about being extreme. It’s about showing up consistently.”
He believes strength training contributes to his youthful look, energy levels, and posture, while cardio maintains heart health and mental sharpness. “The body responds to what you ask of it. If you stop asking it to move, it stops responding.”
Brandao is also meticulous about his food choices, avoiding certain items that he believes accelerate aging from the inside out. His personal "avoid list" includes white bread, sugary cereals, fried foods, fast-food meals, processed cheese, sweets, chocolates, sugary drinks, and ultra-processed snacks.
“These foods drain your energy and accelerate ageing. People want to look young, but they don’t want to change what they eat.” Instead, he focuses on whole foods and fruits, incorporating options like avocado, papaya, figs, berries, oranges, strawberries, blackberries, and dragon fruit based on availability and season. “Forget Botox. I eat fruit.”
He views food as medicine, advocating for better food choices over supplements to correct a poor diet. “You don’t need supplements to fix a bad diet. You need better food.”
Specific foods he includes regularly for their health benefits are garlic for inflammation, blueberries for brain health, wild salmon for heart health, turmeric to calm cells, raw honey for immunity, grass-fed liver for nutrients, and pasture-raised eggs.
Brandao's skincare routine is simple, with one popular habit being the daily application of frozen cucumber to his face.
“It reduces puffiness and refreshes the skin. It’s affordable, natural and effective.”
He suggests that many people overlook simple, affordable solutions, believing youth is solely attainable through expensive products or clinics.
He also shares foods that support metabolism and reduce belly fat, such as Greek yogurt, broccoli, oatmeal, salmon, berries, green tea, olive oil, almonds, avocado, eggs, beans, spinach, quinoa, asparagus, legumes, black coffee, apple cider vinegar, lemon, and cayenne chilies.
“This is about nourishment, not punishment.” Brandao attributes his appearance and energy to what he calls "boring but powerful habits." These include sleeping on his back to prevent facial creases, using mouth tape for nasal breathing, dry brushing before showers, and staying hydrated with electrolyte water.
He ensures adequate fiber intake for gut health, takes magnesium glycinate at night for sleep, maintains steady protein intake for muscle mass, and uses a silk pillowcase to protect his skin. Daily journaling and practicing gratitude are also part of his stress management routine.
“A calm mind supports a younger body. Stress ages you faster than time.” A daily ritual Brandao never skips is consuming ginger in the morning. “It boosts energy, clarity and digestion. It sets the tone for the day.”
As of 2026, Brandao hopes his story will encourage a new perspective on aging, focusing on feeling strong, confident, and alive at any age rather than solely on looking younger. “This isn’t about trying to look younger than everyone else. It’s about feeling strong, confident and alive at any age.”
He believes it is never too late to make changes, stating that habits, not birth certificate numbers, define one's future. “The number on your birth certificate doesn’t define your future. Your habits do.”
His message has impacted many followers, and inspiring others is as important to him as maintaining his youthful appearance. “If I can show people what’s possible then every year that passes is something to celebrate.” Edson Brandao, originally from Teresina in Piauí, Brazil, shares daily content on fitness, food, and lifestyle, with followers frequently commenting on his youthful appearance.
"I’ve never had plastic surgery. I’ve never had Botox. What I have is consistency. Anyone can do this.” Brandao's journey to prioritizing health began at age 40, realizing that aging is a cumulative process built by daily habits. He committed to a consistent routine 18 years ago, which he continues to follow.
For Brandao, daily exercise is essential, combining weight training and cardio at the gym. He stresses the importance of consistency over extremity in his fitness regimen. “It’s not about being extreme. It’s about showing up consistently.”
He believes strength training contributes to his youthful look, energy levels, and posture, while cardio maintains heart health and mental sharpness. “The body responds to what you ask of it. If you stop asking it to move, it stops responding.”
Brandao is also meticulous about his food choices, avoiding certain items that he believes accelerate aging from the inside out. His personal "avoid list" includes white bread, sugary cereals, fried foods, fast-food meals, processed cheese, sweets, chocolates, sugary drinks, and ultra-processed snacks.
“These foods drain your energy and accelerate ageing. People want to look young, but they don’t want to change what they eat.” Instead, he focuses on whole foods and fruits, incorporating options like avocado, papaya, figs, berries, oranges, strawberries, blackberries, and dragon fruit based on availability and season. “Forget Botox. I eat fruit.”
He views food as medicine, advocating for better food choices over supplements to correct a poor diet. “You don’t need supplements to fix a bad diet. You need better food.”
Specific foods he includes regularly for their health benefits are garlic for inflammation, blueberries for brain health, wild salmon for heart health, turmeric to calm cells, raw honey for immunity, grass-fed liver for nutrients, and pasture-raised eggs.
Brandao's skincare routine is simple, with one popular habit being the daily application of frozen cucumber to his face.
“It reduces puffiness and refreshes the skin. It’s affordable, natural and effective.”
He suggests that many people overlook simple, affordable solutions, believing youth is solely attainable through expensive products or clinics.
He also shares foods that support metabolism and reduce belly fat, such as Greek yogurt, broccoli, oatmeal, salmon, berries, green tea, olive oil, almonds, avocado, eggs, beans, spinach, quinoa, asparagus, legumes, black coffee, apple cider vinegar, lemon, and cayenne chilies.
“This is about nourishment, not punishment.” Brandao attributes his appearance and energy to what he calls "boring but powerful habits." These include sleeping on his back to prevent facial creases, using mouth tape for nasal breathing, dry brushing before showers, and staying hydrated with electrolyte water.
He ensures adequate fiber intake for gut health, takes magnesium glycinate at night for sleep, maintains steady protein intake for muscle mass, and uses a silk pillowcase to protect his skin. Daily journaling and practicing gratitude are also part of his stress management routine.
“A calm mind supports a younger body. Stress ages you faster than time.” A daily ritual Brandao never skips is consuming ginger in the morning. “It boosts energy, clarity and digestion. It sets the tone for the day.”
As of 2026, Brandao hopes his story will encourage a new perspective on aging, focusing on feeling strong, confident, and alive at any age rather than solely on looking younger. “This isn’t about trying to look younger than everyone else. It’s about feeling strong, confident and alive at any age.”
He believes it is never too late to make changes, stating that habits, not birth certificate numbers, define one's future. “The number on your birth certificate doesn’t define your future. Your habits do.”
His message has impacted many followers, and inspiring others is as important to him as maintaining his youthful appearance. “If I can show people what’s possible then every year that passes is something to celebrate.” Edson Brandao, originally from Teresina in Piauí, Brazil, shares daily content on fitness, food, and lifestyle, with followers frequently commenting on his youthful appearance.