# Stronger at 60 vs 50 Years Old: Chris Cornell's Health Journey

## Метаданные

- **Канал:** BioHackers Lab
- **YouTube:** https://www.youtube.com/watch?v=cupTlVF6xTM
- **Источник:** https://ekstraktznaniy.ru/video/41913

## Транскрипт

### Segment 1 (00:00 - 05:00) []

hello everyone and welcome to bickers lab I'm your host Gary Cohen and on today's episode I have Chris Cornell Chris is a health coach Fitness Advocate and a passionate voice for sustainable Life Style transformation at 60 years old Chris is stronger fitter and healthier than ever bench pressing over 300 lb running marathons and continuing to inspire others to reach their full potential through nutrition and fitness Chris's mission is to show that building muscle maintaining Fitness and achieving health goals are not only possible after 50 but critical to long-term quality of life Chris thanks for coming on forward to today oh thanks for asking me on Gary I appreciate it no worries and just for anyone who's listening to this um I've been actually watching your tweets for years now um you've you know you've been vocal on Twitter or X as it's called nowadays and especially lately I find a lot of your posts inspirational and motivational myself where you get to share your story you know you're raw you tell it as it is and so you show the struggles you show the B you know um as we were talking there in the intro the weightlifting the bench pressing the squats I love it it's you know someone who does resistance training like myself I find it I don't know what it is but when you watch others doing amazing things like you knowing the weights you push it's pretty impressive so I just want to say Well done for that but where I want to actually begin um we didn't talk about bit a little bit about your backstory which is the most important part so you um just to give someone listening here um in 2018 you were in your 50s early 50s and you weren't in in a great shape is what the basically it was and you were you had too much weight and you went on a on a big change for that and you had struggles along the way so if you wouldn't mind just maybe intro someone um what was old Chris where were you when you were in those early 50s um okay when I was 51 um that was back uh nine years ago so I'm 60 now um I stepped on a scale at my mother's house I was visiting and I went and used the bathroom and uh stepped on the scale and I was stunned I hadn't stepped on a scale in probably several years maybe partly because I was afraid of what I would see and I saw the numbers 278 looking back up at me and I had no idea that I had let it go that far um it was a you know really um an epiphany I guess um I was like I can't let this go on I have to figure out how to solve the problem um and I became dedicated to finding a way um it took me a while um because I had been struggling to lose weight uh on and off for decades you know it was something that uh was a bit of a roller coaster for me I uh wasn't always obese but uh by the time I was 51 I definitely was in that category um and you know I had always been told to um eat less and move more um and the move more part is something that um is a great recommendation for people that want to be fitter uh stronger and have a better quality of life but it doesn't always uh it usually doesn't work out real well as the primary lever for sustainably losing body fat at least in my experience so um I you know uh from that point at age 51 it took me I guess uh I you know I made some progress um but it wasn't until uh the early January of 2018 that I really uh found a sustainable way to lose body fat and that was a transformation in my life mhm and what was that um moment that what that big dietry change could I know we're we we've both been in the low carb Community for a long time so was it a low carb lifestyle that was the big difference for you yes um it was uh you know I had been up until that point I was uh trying to lose weight with calorie restriction which for me um I'd had some uh on andof success um but it was usually shortterm and uh I almost always gained all the weight back um after my willpower gave away um and I was in the process of losing weight um around that time when I reached out to a doctor friend um and I I realized that I wasn't going to last much longer um that my willpower was starting to uh weaken and uh I was starting my body was starting to weaken you know I was suffering from fatigue and muscle loss um you know feeling cold and just not well even though I was losing weight so he uh advised

### Segment 2 (05:00 - 10:00) [5:00]

me to give the book by Gary TOS called why we get fat a read and um in the book Gary talks a lot about uh carbohydrate reduction um and uh you know some of the things that were in there really made sense to me for the first time and uh it was on January 14th um of 2018 that I officially started my low carb diet it was at a Mexican restaurant uh was there for my daughter's 16th birthday um and uh I had chicken and cheese uh instead of the tortillas and chips um and uh my diet begun and uh and then uh I basically uh continue to lose five or six pounds a month um month after month um until I reached my goal weight which was about 205 I actually continued losing more weight after that because it was so predictable and um honestly relatively easy compared with anything that I had experienced before um uh and so I got down to probably about 196 before realizing that I was probably best off back up a little over 200 um especially with um my strength and muscle goals uh which um you know I've really achieved a lot in that area um after losing uh the body weight and I also uh have gotten uh a lot of improvements in the cardiovascular fitness so where you are now all these years later and also being a health Co coach what would you tell old Chris around nutrition then has anything changed for you well let's see there there's a lot that has changed on several different levels um first of all I think it would have been um I mean I would have loved to have learned about low carb um and probably even you know beyond low carb um something that I've uh found that is critically important uh to sustain um I say weight loss but it's really fat loss um I think there's a big distinction um especially when we realize that how important muscle and muscle masses we don't want to indiscriminately lose weight but um the idea that um you can control your hunger and Cravings uh by learning how to achieve a good level of satiety um is something that uh a lot of people don't understand and it's something that I had honestly never really experienced before um changing the foods that I ate um for decades I would leave the dinner table quote full every single night but I never understood how or why I needed to achieve satiety which is absolutely different in my opinion than feeling full means that you ate a lot of food uh satiety means that you're not suffering from Hunger from Cravings um your attitude towards food becomes indifferent um uh you live your life you don't uh have your brain uh filled with feelings of where am I going to get more food and that is a transformational um thing to experience and once you learn how to achieve satiety um or you know I shouldn't be so presumptuous that it's exactly the same for everyone because everyone does have individual um experiences um and that goes for satiety as well but for me learning how to achieve satiety was a life-changing uh Discovery and I see one of your most satiating dishes that you like to share a picture of is um burgers with cheese on top is it am I correct yeah a beef a bunless beef burger um and I usually uh put cheddar cheese in a nice ample quantity and then um you know because I en want to enjoy my food I uh you know I put uh salt and pepper some spicy brown mustard some hot sauce uh maybe a few pickles and some onion slices and a slice of tomato um possibly some avocado or a fried egg or two um but uh basically um High Protein healthy fats and excellent satiety and would you say that was also one of the big differenes was that you upped your protein compared to what maybe you eating in your early 50s with

### Segment 3 (10:00 - 15:00) [10:00]

the lifestyle change absolutely um I and I can talk about this later I developed a set of rules simple rules which I think are also very important um uh and uh one of my rules that I figured out early on was uh to have a to find a protein Target that I would go after every day and um you know first I had to learn what that was for me what the target should be um the number that I arrived upon uh after some trial and error was 200 grams uh per day of protein and um that goes along with one Benchmark that a lot of people in you know the protein uh the nutrition world who are experts in protein suggest that you know one gram per pound of desired body weight is a reasonable Target now that that's not an absolute by any means and different people will have different targets but uh I found it to be very essential to hit that protein in order to um uh achieve a good level of satiety and the one thing we didn't touch on which I also know would be really interesting to hear is that you had a cancer diagnosis as a part of your uh weight loss journey and when you go through cancer treatment I mean that's really hardcore on your body and so how did you manage to get through that event too after losing that weight and not have not yo-yoing out of it okay well yes I was diagnosed with cancer a few months after um hitting my goal weight um and in I guess I was officially diagnosed in October of 2018 and I began chemotherapy and radiation treatments in the middle of December of that month um uh in uh you know I think I was in excellent physical uh condition when I entered treatment and I think that was very um important for getting through it as easily as I did it was not an easy it was six weeks of um daily uh radiation treatments to my uh my mouth throat and neck um I completely lost my sense of taste for a period of time which was a uh extremely unpleasant experience um it was a depressing uh feeling and it completely sapped my desire to eat um I had um I lost 30 pounds um and this is you know uh let's see I probably started my chemotherapy I deliberately gained a few pounds beforehand uh trying to avoid what I knew was going to happen I knew that uh this was going to everybody told me I was going to lose weight um and so I probably entered um to somewhere around 207 um and I went down as low as uh 183 um and I actually had to miss at least one round of chemotherapy have it postponed uh because of my weight loss and my low um some of my low levels that showed that I might be at risk if I did the chemotherapy and they had me meeting with a registered dietitian on multiple occasions trying to coax me into eating more food but it was very difficult to do that um and they try to get you to eat um you know foods like inure high sugar um high calorie uh Foods unfortunately um well I was trying to keep with my low carb diet anyway um but at that point all foods became unappealing for a period of time so it was a struggle yeah well I you know having known someone who's gone through chemotherapy what I can say is you know well done to you to get through that um it's yeah seeing what it does to someone is really hard so um we we've touched on nutrition for a little bit and we'll we'll definitely touch on it more because I want to talk about your uh your experiment that you've been doing and you've shared also when it comes to your 800 calorie drink to break your fast in the morning but when did you start exercising too as a part of your journey was that early on in the weight loss or was that only later on that you got the stimulus to go what you're doing now with the resistance training um I had been doing uh for the couple of years prior to finding low carb I had been doing some um resistance training not a very good organized plan I did some very simple things like bench press um and uh you know some uh I wasn't able to do pull-ups or body

### Segment 4 (15:00 - 20:00) [15:00]

weight dips U partly because of my weight and also I wasn't as anywhere near as strong as I am today um but the um the success I was having losing weight definitely increased my motivation it improved my um sense of my self-esteem it improved my how I felt about myself to the point where it was a big motivator in getting me uh to do more and as I started to lose body fat um the work that I was doing in the gym started to become more apparent because it wasn't cover my muscles weren't covered up by uh gobs of body fat um so it was very motivating um and um I started getting pretty serious uh that first summer when I was getting close to and then ultimately hit my goal weight and I remember um you know uh going to the gym um more regularly uh to the point where I was going um you know four or five times a week and putting in effort and spending a little more time uh trying to understand what were what types of routines would produce better results um I reached out to you know I learned a lot from that first um reaching out to that doctor I told you about um I learned that there's people surrounding us every day who know more than we know and have experienced dealing with the same challenges that we're trying to overcome and I uh went from being a person who tried to figure out everything on his own to someone who was no longer afraid to ask for help and that was a critical um change in my behavior and now um you know I I've be I've gotten myself in the fortunate position to be able to reach out to people that are not only more knowledgeable than me but worldclass experts in their field and um and and doing this there's a lot of ways that you can access this information I mean um this stuff isn't all hiding behind a vault you can learn how to be a good curator of information and how to find answers to the challenges that you're facing um and all of a sudden things that seem impossible um like for me running a marathon I mean that was a ridiculous thought when I was 51 years old and when I was 58 I ran a marathon with my wife and my son um it was a uh an experience I'll never forget one of the best days of my life well congrats on that one uh and especially the what you were talking about with the pull-ups and the dips and well just the being able to move your own body weights I think those kind of stories for me are also inspirational motivational and as you said I think anyone listening to this podcast right now hearing your story will be a part of that listening to someone else for you know for that inspiration to maybe take that first step which is why I wanted to speak to you and how long did it take you until you could do your first pullup because that was one of your B one of your metrics saying I could I couldn't even do a pull-up like how long did it actually take you till you got that strength to move your own body weights something simple like that well you know it's a really interesting question um I was going to the gym with my boys um uh and so they're now um they're both graduated college and out living on their own but at the time um they were probably one of them was in college the other was like a uh towards the end of high school and I was going to the gym regularly with those two and they were both able to do body weight pull-ups and I tried and I couldn't do one but there was a machine only a few steps away from the where they were doing pullup and it was a um you know a pull down um exercise machine where you can select your B the weight you want to pull down and there was a bar that um allowed me to perfectly simulate um a wide grip pull-up or a chin up and so I would just see what they were doing for reps so if they were doing you know eight reps of pull-ups and chinups I would select a weight that I could do approximately eight times and my drive was to keep increasing that weight over time and sure enough the weight was going up and at the same time my body weight was going down because of my new nutrition plan and I could actually I was becoming incredibly motivated by the idea that I could see those two points um coming together to where I could almost predict when I would be able to do a a pull-up um and I you know I completely remember

### Segment 5 (20:00 - 25:00) [20:00]

going over there and using all my might to do one good rep of a pull-up and I was like that's it I um I'm on my way because before I couldn't do one of these now I can it's only a matter of time before I drop five more pounds and I get five pounds stronger I'm going to be able to do two and it was you know only a couple months later I was doing sets of four and then I was doing um you know I I completely put the uh the machine off to the side and I was just doing like three sets of four pull-ups and chinups or whatever sometimes it was five three or whatever but I you know the once you can do a few you are operating in a new world and your motivation just goes through the roof and um you know it's quite something when a formerly obese man is now doing body weight chin-ups and Pull-Ups and I have so many people have reached out to me specifically with that question how do I do it and I basically lay that out as one of the options you can also use resistance bands to take some of your body weight off of the pull up or chin up um there's a few other little strategies that I've seen but there there's methods to being able to do this and uh um so yeah that was a very gratifying thing and I went through the same process with body weight dips um you know I went from not being able to do one to being able to do 30 um it's the same guy it's just uh different behaviors and um definitely a different mindset and uh you know you start to realize that there's so many things that we put off in that impossible category that are not impossible and what I love about it is it's that self-empowerment that you like it unlocking a level within yourself you know you can carry yourself now and as you said it's it must be so satisfying when you unlock that level again uh it's something I think we all were able to do as a child and then suddenly we realize we've lost it as an adult potentially and to regain that function uh is so nice so uh yeah I'm I mean personally I must admit that's something I also which is why I love watching your ex um account for inspiration because I lost that abity I'm going through dead hangs and trying to improve my grip strength and all the same kind of shebang basically cuz I realized I just decondition myself and so it's not just about benching and doing all the heavy stuff it's about even just carrying your own self and so there's philosophical things and just health things that you explaining there which I again I find so motivational around this um and I think especially for anyone listening you were in your early 50s and you were still able to do this it's not like oh dear I'm after the age of 50 I've lost it I'll never get it back again it's still achievable you can still go after that goal yeah I you know I part of my work is I I'm a writer and um I used to write for clients um in areas other than Fitness nutrition and health um now a lot of my writing is in those specific topics partly because I enjoy it so much and I've had the opportunity to talk to not only experts like practitioners um dietitians nutritionists and fitness coaches um but I've also had the opportunity to talk to individuals you know much like myself who have had really successful experiences and I've learned um you know that there are so many people out there that have done amazing things I mean we read stories but these are just a lot of these people are just regular people like you and I who one day eventually either found what was holding them back or changed their mindset and started um taking steps to achieve what they thought wasn't possible and I'm talking about people that were on the verge of um you know like uh alcoholism on the verge of maybe taking their own life who are now uh running ultramarathons not drinking for years and helping other people follow them you know in that on that same path um people that have cured type two diabetes and that's a controversial term maybe um some people don't like the word cured but reversed all the symptoms of type two diabetes and are now living completely healthy lives um doctors who are helping people do exactly that um you know I've had the opportunity to uh meet with and talk to type one diabetes patients who have managed to um

### Segment 6 (25:00 - 30:00) [25:00]

achieve completely healthy blood sugar uh levels through changes to their diet um it's just amazing um and you know the physical accomplishments that some people have been able to achieve I mean you know like I ran a marathon in four hours and 38 minutes I know people that could you know beat me by an hour or more and some of them are no youngsters you know they're like there's people that are achieving so much more than I would ever um imagine that I could achieve um you know in different areas but um you know use these people to tap into their knowledge and to figure out you know what they're doing what has been successful for them and take what you can and uh and Implement as much of it into your own life as you know depending on what your own goals are and I would say Chris that you were a part of that group now you know I see you help to inspire others to make change now which I think is healthy and good so again well done on that but I will I I'll go back a little bit now to something I mentioned earlier um which is also interesting is your health code meal replacement experiment and how you one of your uh your ways that you personally manage your health is you fast until a certain time in the morning and then you break a fast with um a meal replacement shake but you've doubled that right now so would you mind just explaining why how did you get to that point that you thought you were going to use a meal replacement shake to break your fast and then also double it basically in the morning well first a little a quick background on the fact that um for about five years I was doing Tim restricted eating on a basically a 168 or 177 schedule so that means I was um eating within a six or seven hour window usually that was between like 100 p. m. and well my the rules that I set up were basically that I would not eat before 100 p. m. and after 900 p. m. so technically there's eight hours in there but normally I was eating within a six or seven hour window um so sometimes I would not eat until 2: p. m. and many times my last food was much earlier than 9:00 p. m. so um I did that for 5 years so I wasn't eating any food in the morning um and I was doing just fine with that and then many people in the uh resistance training World suggested that I would see better gains if I ate some protein in the morning um spread it out a little because I was eating all of my protein at two meals and 200 gram of protein um if you just split that in two meals you're eating about 100 grams per meal um give or take so I publicly um was sharing my experience uh adding a protein shake um around 10: in the morning and it was interesting I was just using um just pure whey protein and so it was essentially 100% protein no fat and no carbohydrates um and Ben bman who um I have had met previously um and I had interviewed for an article he weighed in on my post and said suggested that I consider including some fat with that high protein meal and after doing a little bit of research you know I figured out that he was actually the guy that um invented the formula or developed the formula for health code um so I currently that's a product that is um I guess his brother Joel is the CEO of health code um Ben I don't believe is any longer connected with um you know it doesn't have a financial involvement with the product just to be clear but Ben was the guy that suggested I consider taking um fat with my meal so um rather than continue with the way protein I decided to do an experiment with health code um you know I I like a lot of what uh very much Ben has uh preached about insulin resistance um the importance of uh keeping uh you know retaining or restoring your insulin sensitivity um so I decided to give it a shot and um I ended up uh adding a double serving of health code um which is 800 calories with 54 gram of protein and 54 gram of fat um and those are healthy fats um I

### Segment 7 (30:00 - 35:00) [30:00]

was adding that to my day daily um and I did it for a 100 days and noticed some really successful um results um and it's hard to quantify exactly what is causing what but um certainly it was a beneficial experience and I wrote about it and after seeing my article that I wrote about my experience um Joel bman reached out and asked if I would do a testimonial which I said sure I absolutely am a believer in the product um and by the way I don't make I don't have an affiliate arrangement with health code and I don't make any money for if anyone purchases the product but that ended up the testimonial ended up leading me to doing a television commercial for them um they like literally sent a film crew to my house filmed me with doing a day in the life which included running included lifting included uh some of my work life and included me preparing health code so um I just passed the 250 day Mark um about a week ago and I've decided to make health code a permanent part of my activities moving forward I'm happy to answer any other questions about health code but the important takeaway the most important takeaway is not that I'm trying to convince anyone to to take health code it's that we are in control of our own lives and we are able to do experiments on what works and what doesn't work and we can see the results if we're careful and we observe and we can make continued tweaks to what we are doing so if we want to eat in the morning we can try that if it has adverse results on our weight or body fat or anything else we can stop we can reverse that decision if it works well we can double down and make it a permanent part of our life so that's the takeaway I want everyone to have is um you know you can just follow the recommendations from the US dietary guidelines or any other nutritional body that studies population results generally of people that are not particularly healthy and the results the recommendations are fairly low bar recommendations or you can experiment and try to achieve something much loftier than what the average person is achieving well that's exactly what this show is all about is n equals one experimentation and just finding what makes you live the best life that you can live so um thank you for that tip and would you say them just personally for yourself because I understand the protein part of things but you also feel like the healthy fats I mean that's a one: one ratio nearly there basically is what you've been taking and uh so it's either the protein in the morning but also then the fat for fuel potentially too which is giving you a little bit of a boost maybe well I mean the fact is we all need um energy and it's probably not advisable at least in my opinion to try to get all your energy from Protein that's not really the way the body was meant to um to operate um in my view um so you're going to need to get some of your energy from well we also know that the body needs a minimal level of fat just to survive um that's not true for carbohydrates but uh you know you absolutely need some fat just to exist um I found that um you know hitting um a certain level of those healthy fats is essential for me to get to a good level of satiety um I've experimented and I've tried you know I've I did the whole carbo High carbohydrate thing for decades um I've experimented with all different types of food um you know from I you name it I've tried it I mean chili chicken pork beans lentils uh you know pasta bread like I've tried everything I could think of I've try I've tried grapefruit diets I've tried all sorts of things and I've never found food combinations that provide better satiety for me other than ones with um you know high protein and a good level of healthy fats and I I honestly think it's essential that each person who struggles with um you know obesity or storage of excess fat that you figure out how to achieve a good consistent predictable level of satiety in your life because without doing that I don't think that the rest of it works

### Segment 8 (35:00 - 40:00) [35:00]

um you know efforts to lower your calorie intake are just extremely uh difficult if not impossible if you can't figure out the satiety element and just keep you on the top of your satiety I see that you and Dr inel have a little bit of courteous back and forth on X around this particular topic um so you you do feel the satiety component just feeling sa Saied with the food that you eat reduces the hunger and potentially the overeating or the eating of maybe unwanted kind of foods is where have you landed with this well yeah I mean I uh I agree um I I think satiety is critically um important um Dr E has launched the Hava app which um I know you spoke with him in one of your episodes which I listened to um s he he's his model is based on satiety per calorie um I think um satiety per calorie is an interesting um idea um his model relies on assigned um values that they've assigned for every food um my one question about satiety per calorie as to by their model is um it it doesn't seem reasonable for me to assume that fats and carbohydrates are interchangeable for everyone um I think that sometimes you could achieve a high level of a high ctiy per calorie but if you're not truly experiencing um a good sense of satiety in your body um your efforts to control your calorie intake um are not going to be sustainable so I it my basic thought about it is you need to understand how to achieve satiety before you can fully take advantage of any system um designed to um make the process easier um without satiety per calorie means nothing to me so if you're coaching a potential client around this particular topic so they've come to you and uh how would you explain satiety to them like practically when they trying to eat different foods like what would be the the way that they would go Ah that's that that's given me Society is it just the feel are you just trying to get the feeling within them or um just trying to think how you would coach someone around that well let me start off by explaining that it was like in February of 2018 um about a month after I started Ed uh the low carb diet I was in a restaurant and I ordered a bunless cheddarburger and um it had some of the fixings on it and after finishing the meal and we were just chatting and I was actually thinking about ordering more food instinctively because of the past Decades of my life all of a sudden I was just distracted by conversation and then I realized that I had this incredible feeling of absolute satisfaction I mean it was almost euphoric uh maybe that was partly because it was the first time I had experienced this um I wasn't hungry I was content um I wasn't full I was just satisfied and that's the feeling that I try to describe to people and it's it can be difficult because if I were to say here have a bunless cheddarburger and you were to eat it and for whatever reason you didn't feel the same way that I just described then I would be like all right so what can we do for you that's going to get you to that point maybe should you have another one or should you experiment with a different set of foods most of the people that I know in the low carb Community um end up achieving pretty excellent satiety with um you know a riye um you know people have different things that they like to pair it with of course there's going to be preferences involved you know ribey and broccoli ribey and spinach or asparagus or some people just prefer to have two ribey and no vegetables whatsoever but the idea that you can feel satisfied and content um without feeling uncomfortably stuffed um and I and I've you know said many times that yeah you I think I've said it earlier in this conversation that you know for decades I would leave the table

### Segment 9 (40:00 - 45:00) [40:00]

feeling uncomfortably stuffed and you know that would leave me with digestive issues um all sorts of discomfort which is not what you're supposed to be associating with food I mean food is supposed to fuel you it can provide you with enjoyment it shouldn't be a cause of misery in your life and that's what it's gotten to the point of for so many people if I was coaching somebody I would try number one I would ask questions like what foods have you tried and which foods seem to provide you with the most um the greatest level of contentment um and the least amount of discomfort and um you know I would encourage them to use that as a starting point and then um consider experimenting um now if a person is set on doing a more high carb um way of eating you know that's outside of further outside of my experiences I'd have a probably a more difficult time trying to guide someone on that path but I would still advise them to use um trial and error to you know if if you find something that works um definitely write it down and go to it often um you know there's not it's not an accident that I have about 250 pictures of bunless cheeseburgers on my phone and that I can whip that out and show people at any time U I want to prove to people that is a solution for me doesn't mean it's going to work purely for everybody else but um you know why not you know use some of those things that other people have succeeded with as a starting point for your own experimentation um and and in coaching and I mentioned uh to you uh before we got on this call that you know I I'm a health coach I'm a primal Institute certified Master coach I'm a um uh metabolic Health practitioner certified and accredited by the Society of metabolic Health practitioners um I've got a lot of um training um and I've learned that coaching is about helping the client develop their own path their own um you know what figure out own plan so um my goal is to facilitate ask questions that help them get to that point help them you know figure out a plan and how to make it sustainable uh through accountability and uh you know that's and then you know we continue that relationship and uh so if I didn't mention I'm I'm Health coaching on a part-time basis within the ovadia heart health um practice and I've been really uh enjoying and getting a lot of satisfaction out of that it's a great organization that I'm working for and um really making a difference in people's lives yeah well that's the rewarding part is seeing someone improve in their life and I think the takeaway I'm getting from what you were telling me there Chris is um consistency so what I I'm thinking about there is we're creatures of habit I know myself you know so I tend to like to eat the same type of breakfast lunch you know and it's just finding those meals that you will end up being a creature of habit like with your baners burger that just works for you and it makes it's easy to sustain within your life to keep consistent and if you do that then you get the results from just implementing that consistency around things when we're talking around nutrition oh yeah I mean it's funny um I've heard a thousand times that a carb a low carb way of eating is overly restrictive and unsustainable and um you know that's when I show the album of cheeseburger pictures they're all done differently they have different condiments um every one of them was delicious uh and I'm free to choose like if there's a night when I am no longer in the mood for a double bunless cheeseburger I can have chicken or I can have turkey um I'm I have that option um there's a reason why I keep coming back to some of the same Foods over and over again it's because they produce excellent results for me they give me a good sense of satiety they make me feel good um and I enjoy eating them so when you feel that way about your diet it's neither overly restrictive or unsustainable it's exactly the opposite um and then yeah I do um I do come back consistency for the things that work what what's bad in the this world is when you consistently do things that don't work

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you consistently do things that lead you to the same Dreadful outcomes but when you find something that works why not come back to it over and over again yeah exactly so you've made a dramatic change you've lost the excess body fat you've got you've gained muscle you're much fitter you're much stronger what is your next goal do you have something that you are you looking just to maintain this or have you set yourself another Target personal Target that you're going for um well I'm about to put um another half marathon on the calendar that's doesn't break any new ground for me I've run two official half marathons and I've probably run a dozen half marathon distances in training over the years um I um but I know for my overall state of cardiovascular Wellness that having a another half marathon on the calendar will keep me going and keep me um logging the distances that I want to for my health and and overall quality of life um I I'm I'm thinking about um you know at age 60 I would like to see if I could hit any more PRS um you know in pull-ups or body weight dips or bench press um not sure if that'll happen because you know age does play a role in this um but I'm very pleased with where I am and where I think I'm going to be continuing over the next hopefully decade or longer in terms of keeping things going I do take care to try to avoid injuries I give allow myself more rest and recovery than I used to which uh has been a really good move and I try to pay careful attention to not um doing anything stupid in the gym that's going to hurt me um as far as other goals I I think some of my goals right now you know I've just finished up um some extensive training with Primal Health Institute and I'm looking forward to really um reaching new levels in terms of my ability to help other people um so you know I've done a lot in the last six months along those lines um but now I really you know i' I've already started um working with people within the ovadia health practice and I really want to um you know see how many lives I can help change um and um I do have some goals with respect to uh writing a book and uh writing some uh longer form articles on a couple of topics including um satiety um and a couple of other uh aspects I'd like to write some more on uh on Fitness but those are some of the goals that I have in front of me right now that's fantastic and I'm just thinking you know cuz um weight is always the big one first like that's the Big Goal but once you achieve that you know what keeps someone going what keeps someone motivated to keep going too so and you've done it for so many years now which is fantastic you know one of the you know I I've had the opportunity to talk to so many incredible people and of the practitioners that I interview um one of the questions I try to ask everyone if I have the opportunity is just about what you were just talking about in terms of how to help someone sustainably incorporate these changes into their lives and I ask practitioners you know what factors do you find to be the most determinative of whether someone will succeed or not um with their diet or with their fitness plan um because that's really important to me I uh you know there's people in my own life who I would love to help change um incidentally you know when I went through this coaching program one of the biggest and first impacts that it made on me was it changed certain aspects of how I deal with myself um it taught me how to ask questions in better ways and I made some changes in my own life um just based on you know making things more optimal um you know it opened my eyes to the possibilities of optimizing your own situ situation um so uh you know that's one of the things you know how to help people sustain change is like what drives me what makes me want to get up in the morning cool so we're nearing the end of the conversation on this one so I'd like to just give someone your six rules for Simplicity and success do you want to just go through those six um yeah I think if I I don't have them in front of me but I think the rules as I laid them out uh had to do with not eating after 900 p. m um originally it was not eating

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before 1 p. m and now I do 1030 as my my am um uh limit um I eat 200 grams of protein per day I do not eat more than 90 grams of carbohydrates per day I greatly reduce um you know on the verge of elimination uh added sugars uh grains refined carbs and seed oils um and I keep high protein High satiety Foods on hand um and available to me at all times and what I always say when I share those rules because those rules have gotten a great deal of engagement on social media but what I'm very clear about saying is these are my rules these are not your rules but my rules could be a great guide for someone else who is trying to set their own rules um you may find I think most people could benefit from a protein Target maybe not everyone but I think that everyone should consider that um I think people a lot of people should consider whether or not to have a carbohydrate limit um meal timing that can be very effective um you know it's going to be different for different people but you know eating at midnight or one in the morning can be a real uh sabotage of your nutrition plans so you look at those questions that I've answered with my rules and you know use whichever ones you think um could help the goal with a set of rules though is keeping them as simple as you can while still being effective um you know you don't need necessarily a 100 rules if you can get by with six that's better um if you need 10 12 15 do what you need but make it as efficient as possible and you should be able to articulate like I just did to you what your rules are um you don't necessarily need to answer everybody else but you should be able to recite them for yourself because how can you follow a path if you don't know what your rules are um and then finally you need to ask yourself periodically um are my rules working um if you're getting the results that you need uh that you want that you desire then something is working if you're if they're not working to your satisfaction it's usually because of one of two things one is that you're not following your rules and you've got to do a better job ad Heering in which case you got to ask yourself why am I not adhering and the other possibility is that your rules are not they're not at where they need to be they're not as effective and so then in that case you need to change your rules until they are working so that's my setup with the rules and I think every body should be able to articulate what they're doing what their plan is uh I carry mine with me in my wallet on a business card piece of paper size piece of paper and um I've shared them with many people and I you know over the years I've had probably dozens of people send me back the rules that they developed and they're always different but they're always some similarities to what uh they started with well thank you for showing your personal rules um get as you said I think a great inspirational point for someone to start from somewhere you know and not feel overwhelmed and that's always the goal is don't feel overwhelmed you can take that first step today so I just want to say thank you so much Chris for sharing your personal um experience and everything that you've let us know about today where would someone be able to connect with you or find out more if they wanted to I think the two very best places to connect with me are on X my handle is biggest comeback um and then and you can find me on Instagram my handle there is Chris S Cornell um then the other place uh and you can find the link um in my X um bio is my weekly email it's the biggest comeback email I uh not only do I write the email and share some of my thoughts on an ongoing basis but I also respond to questions people can just ask a question right back to the email um and I try to respond to everyone in a timely basis so um that's how I think most people connect with me all right well thank you so much again for today and um I look forward to following all your adventures on eggs hey Gary I really appreciate it being on it was a great conversation thanks for having me