#55 - From 278lbs to a Marathon at 58: The power of Satiety, Simplicity and Self-Accountability

We talk with Chris Cornell (aka Biggest Comeback). At 278 pounds in his 50s, Chris knew something had to change. What followed wasn’t another extreme diet or complicated system. It was a simple, repeatable approach built around satiety, self-accountability, and becoming his own experiment. 

In this can’t miss episode, Chris and Cory talk about why hunger control beats willpower and how a few simple food rules can drive lasting weight loss and better metabolic health. We connect his comeback story to type 2 diabetes remission by focusing on satiety, muscle, and realistic habits that lower the odds of sliding back into “managed forever.” The conversation covers:

 • Type 2 diabetes as a muscle and energy storage problem
 • Chris’s 278-pound wake-up moment and the rebound trap of white-knuckle calorie restriction
 • Low carb as a tool for satiety rather than a rigid identity
 • Why calorie counting fails when hunger and cravings stay high
 • N=1 experimentation and adapting general guidelines to real life
 • Chris’s satiety rules including protein targets, carb range, and time boundaries
 • Why fasting can backfire before food quality is fixed
 • A simple starting step: prioritize satiating protein-rich foods.

If you’ve ever felt like you’re “too late”… or that health has to be complicated to make your own Biggest Comeback…

This one’s for you.

Connect with Chris:

• X: https://x.com/BiggestComeback 
• Website: https://BiggestComeback.com 

Ready to take control of your health and stop settling for “managed” diabetes?
  Grab your earbuds and listen in.

Brian & Cory
 Diabetes Remission Partners

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Transcript

SPEAKER_01 0:02

If you have type 2 diabetes and you're tired of being told it's chronic and something you'll just have to manage forever, if your A1C is controlled but your medicational list keeps growing or stays the same, and you know deep down you're capable of more than this, you're in the right place. This is the Diabetes Remission Roadmap Podcast, where Brian Bisher and Corey Jenks, two pharmacists who spent over two decades inside healthcare. And we started this show because we got tired of watching capable people stuck getting managed instead of rebuilt. Here's what most people aren't told. Type 2 diabetes isn't just a blood sugar problem, it's a muscle and energy storage problem. When your body loses strength and metabolic flexibility, blood sugar rises. And you can rebuild that. On this show, we break the scripts to say more meds are inevitable, you're destined to just manage, remission isn't possible, and instead we teach you how to build muscle, eat in a way that keeps you full, and regain control of your health again. No extremes, no shame, just practical strategies to help you move toward remission and lead your health again. Let's get to work.

Meet Chris And His Why

SPEAKER_02 0:59

Welcome back to the Diabetes Remission Roadmap Podcast. This is Corey, and Brian, he's off coaching Little League Baseball somewhere in Cincinnati. So I have someone much more interesting than him. And I know Brian listens to all these, so I hope he's insulted by it. That's the joke every time. I give him some little insult. But joining me today is an incredible human being, someone who I call consider a friend, someone who I have run along the San Diego Bay with, and someone who, if you are looking for the best pictures of bunless cheeseburgers and hamburgers, is your man. So joining me today is Chris Cornell, Mr. Biggest Comeback himself. Uh nice to see you again, Chris. Great to see you, Corey. All right. So this is a diabetes-focused podcast, and you do not and did not have type 2 diabetes, but your story highlights so many incredible pillars that I think our listeners are going to be able to take and apply to their own situations. And so you sent me a little brief bio. I know your bio, but I want you to let our listeners know who you are and why your story matters to them.

SPEAKER_00 2:07

Okay. Well, thanks for having me on. Uh it's a real honor and privilege. And uh I've enjoyed uh talking to you many times in the past. I've enjoyed running with you along the San Diego uh uh harbor and uh um and uh I really appreciate what you're doing. Um I like your podcast a lot, and I I like uh the education that you're providing people. And I don't have type 2 diabetes, but I do have a brother who uh just got a kidney transplant that was a result of his type 2 diabetes. Uh so it's something that sort of hits close to home for me. And I've met dozens and dozens of people with type 2 and type 1 diabetes over the the last few years as part of the work that I'm involved in. Um so it's a really important topic, just you know, uh how to deal with type 2 diabetes and how to prevent yourself from developing type 2 diabetes if at all possible. Um, and then also what to do um if you're coming back from it. And I've had the the honor of and privilege of working with patients um who have had uh type 2 diabetes and have gotten to the point where that uh disease is no longer um a constant burden on them. They've they've reversed it and moved on. So I actually forget what your question is, Corey. What did you want me to do?

SPEAKER_02 3:27

So you're you're a little background about Chris. He you're a writer, you're a health coach, you're uh you have you have run marathons, or at least a marathon, uh you've overcome cancer, and uh, and you're uh I think health coach as well. And you have an incredible online following on X. So if you're if anyone listening is on X, go to follow Chris at Biggest Comeback. And I think hearing your story, so you were overweight, you had cancer, and this all happened. Uh you're as we record this, you're in your early 60s. This happened in your 50s. So I I think take a step back and take us through the I would call it, I hate to say it like this, but like your low point. Like where was that low point, which was a high point, you know, weight-wise was a high point. What what tell us about that low point and then how you are where you are now, flexing your muscles on X. Like uh this morning you almost hit your PR in bench press. So it's not that.

The 278 Pound Wake Up

SPEAKER_00 4:24

Um well yeah, this has been a a really um uh it's a bin a journey. Um uh back, I think my my low point from a physical standpoint was when I stepped on a scale at my mom's condo um back around nine years ago, eight years ago, something like that. And and um I had avoided stepping on scales for quite a number of years just because I was sort of afraid of what I was gonna see. And I didn't have a scale in my own house, but I was at my mom's and I stepped on the scale, and I figured I might see something around 260 or whatever, but it was 278, and I was um I was not I was not happy, and I was um uh it immediately sort of made me feel like I needed to do something. I had tried to lose weight countless times and I had had small amounts of success um on and off. I had lost as much as 55 pounds at one point and got down to what I would consider a relatively healthy weight, but I wasn't really that healthy and uh the the weight loss lasted a very, very fleeting amount of time because of how I lost the weight um through pure white knuckle calorie restriction. Um, as I think I've I've met countless people who have done the same thing and gained all the weight back, is which is what I did. And I gained not only did I gain all the weight back, but I gained enough to get up to 278, like I said. And that was that was like my low point from a physical standpoint. I was I was not really well um from a metabolic standpoint, as in addition to being um not much to look at, uh well, maybe too too much too much to look at. A lot of yeah, and and uh so you know I I knew I had to do something and um you know I had tried and and I let's see, the first thing I did was um I had some success cutting out soda, which was something I I I drink a lot of beverages. Um and if you're drinking beverages with sugar and other carbohydrates in them, uh it that's a deadly combination. Um so when I cut out soda, I lost some of the weight, but I still didn't understand how to sustainably address satiety and sustainably keep the weight off. And so I kind of went up and down for another couple of years, maybe two years. And then in um January of 2018, um, I read a book by Gary Tobbs called

Low Carb For Sustainable Satiety

SPEAKER_00 6:57

Um what was it? Uh man, I can't remember the name of the book at the time.

SPEAKER_02 7:01

I mean, there was good calories, bad calories, why we get fat?

SPEAKER_00 7:04

Why we get fat. Why we get fat. I was just at a mental block. And I read it, I read it in two or three days, and I was in the waiting room of a Mexican restaurant um as I was kind of finishing up the book on my Kindle. And I decided then and there that I was going to, you know, go on a low carb diet at a at a Mexican restaurant for my daughter's 16th birthday, no, none, no less. And um I knew enough to just stick with the chicken and the cheese. And that was day one of my low carb diet. And I would say within a month, um I had this feeling that I was on the right track and that I was going to succeed in this mission just based on what I had read and what I was feeling. And I wasn't losing weight like crazy. I had definitely lost weight faster at other periods of my life, um, doing other kinds of diets that didn't really address satiety. Um, uh, but I got, you know, after a month or so, I lost like five or six pounds. And over the course of this um low carb diet, I never lost more than six pounds in any month. Um, but I knew in that f after that first month that I was on the right track. I I knew that I was never going back. Um, so

Calories Matter but Hunger Matters More

SPEAKER_00 8:22

go ahead.

SPEAKER_02 8:22

When you say you you you you knew and you felt you were on the right track, I wanna I wanna dive a little deeper into that because the thing you mentioned before that I think a lot of people can relate to, whether it's your blood sugar getting better, going back up, weight coming off, weight coming back on, was that you had lost weight, but it was a white-knuckle experience doing calorie restriction. And this is something that actually my co-host Brian, that you've not met, uh, he and I, we don't butt heads, but we have slightly different vectors of philosophy. He goes back to the energy balance, we have to create an energy deficit, which is not untrue. Um, however, you mentioned calorie counting worked, except for the part where you were gripping your seat all day long being hungry. Is that is that sound about right?

SPEAKER_00 9:03

Yes, absolutely. Um, and it's it's become something that um that I I think I've kind of been become a little bit known for. Um, my whole approach towards satiety. And um, and and there's a lot of other people that have you know come to similar uh similar feelings about the matter, but um not everyone has that. You know, a lot of people believe that it's about calorie restriction. And philosophically, I think there are some problems, at least for people like me and many others that I've met and you know uh worked with as a health coach. Um you know, just restricting calories is not enough, at least for for many people. So um uh and and and and also I would say not only is it not enough for many people, it's not necessary at all for some people to restrict calories. Um there's you know, ultimately how much you eat matters, but um the actual act of restricting calories is not necessary for many people if they eat the right foods.

SPEAKER_02 10:10

I love that. Uh and I'm and I'm biased because with our diabetes coaching program, we work with clients, it's it's a satiety-based approach. Now, you mentioned your approach to satiety was a low carb diet. And for some people, they say, I could never do a low carb diet. I need my carbs. Uh, what would you say to those people? Can you do a higher satiety diet and get improvements if you don't totally restrict carbs? And I guess the follow-up to that is do you still ever like eat a piece of bread or potato? Or have you just, you know, eight years, eight years, no carbs?

SPEAKER_00 10:43

No, no, I'm I'm not a zero carb person. I never I never have been. I've done some experiments. I've I've experimented with uh higher levels of ketosis um and under 20 grams a day for carbs, but my day-to-day for the last eight years has probably been more in the 70 to 90 grams of carbs per day. So that is definitely not zero carb. And it definitely would allow um, you know, depending on how you, you know, how you want to budget um your your food choices. Um, if you wanted to eat uh, you know, a piece of candy or you know, you could. I I choose not to eat things with uh um you know with that kind of added sugar on a on a it's a very, very rare thing. I mean, maybe uh an important birthday, I'll have a little piece of cake um just to be part of the ceremony, but um uh I do not uh eat much in the way of added sugar um or and I keep my refined carbohydrates pretty low, but I do not um you know I do not shy away from in that 70 to 90 grams of carbs per day, and because that's what I've found works for me.

SPEAKER_02 11:53

Oh, so it works for you. And I we're gonna we're gonna dive deeper into your s satiety roles here, but uh two two things I just can't get off my head here is one, you you've lost almost, I mean 80 pounds, we're gonna round up to almost 100 pounds because it sounds better. And are you are are you are you saying that you don't uh track calories?

SPEAKER_00 12:13

No, I do not track calories. Um I have tracked calories probably um, you know, nine or ten times over the last eight years, mostly as part of an experiment uh here and there. But no, I do not track calories for the purpose of maintaining my my weight or my fat a body fat percentage or anything like that.

SPEAKER_02 12:34

Okay. I want everyone listening to take a nice slow deep breath with me. Let it out. You can do this without tracking every calorie. It's possible, um, which which I love. And now you mentioned you have done it when you have experimented. And a big thing that you are a proponent of that I really like too is this idea of n equals one experimentation.

N=1 Experimenting Wisely

SPEAKER_02 12:55

Uh, can you explain what that means to yourself and to maybe someone listening who's never heard that phrase before?

SPEAKER_00 13:02

Well, yeah, it's um, I mean, you're just you're an individual, I'm an individual, and we have to find what works for us. We all have different challenges. Um, we also have things in common, but um, so you can learn from other people and you can make generalizations when they're appropriate. But there are a lot of individual aspects. You know, I have a brother who's 10 years younger than me who just got a kidney transplant, and he faces different challenges than I have. Um and and that that should be obvious to everyone that we all have different challenges, different opportunities, different tastes, different preferences. And so you rather than just take um pure generalized information off of a website, even if it's a respected website, like a governmental agency that you respect or or a doctor that you respect, if it's generalized, it's by definition not specifically tailored for you. So you need to combine um well thought out generalized information with the individual aspects of your own body and your own tastes, preferences, um, responses, uh uh, you know, all sorts of things. And that goes for what you eat, the kind of exercise you do, uh, the kind of recovery that you need, the kind of sleep and rest that you need. Um, you know, some people struggle with different things. So you gotta come up with a different plan.

SPEAKER_02 14:31

So you're saying that when you go to the doctor or the or the clinical pharmacist, I'll throw my own profession under the bus here, and we're working out of these big old guidelines that give generalized advice that you're saying with the almost 8 billion people on this planet or whatever it is, this generalized advice doesn't work for everyone.

SPEAKER_00 14:47

Um I'm yeah, yeah, I I I I totally I get where you're going. Um I was making it I was making a joke there at the end of the year. Yeah, of course, of course. See um but but but we need to be discerning. There is there is generalized advice that works for most of the people most of the time. And then there's differences between people, and and we need to try to figure out you know which generalized advice we can take and what customization we need to do. And so that's sort of how, you know, I tried generalized approaches to weight loss for on and off for decades, and the results were the same ultimately every time. Um, and I just kept getting heavier and heavier. You know, when I was younger, I didn't struggle as much with weight. I was never, never super lean. Um, and there was most of my adult life, I I definitely could have stood to lose maybe 15 to 20 pounds. But as I got older, uh that got worse and worse and worse. And I tried, I did not want to be overweight at any point in my life. Um, so you know, this idea that uh, you know, it was, you know, and I I I've accomplished other things in my life. It wasn't that I was just lazy and you know, wasn't trying hard. I mean, I I tried to lose weight countless times.

SPEAKER_02 16:05

Yeah, and I I think uh, you know, I'm I'm I'm hoping to speak to the frustration that many people that have come to us, or even like whether it's was in my pharmacy practice or with our clients, or what we hear in the emails, messages we get is you go you go to the the your doctor with this idea for for you, I'm gonna stop eating so much refined sugar and and then you get better, and they'll say, Well, you're not supposed to do that. You're not, you know, the the the standard device is is not that. And so what I really like about your approach is that even even solid advice, and we're gonna get to your satiety rules here in a moment, they're gonna be different for everybody. And if you what you and and this is probably the biggest thing I see is when I have a husband and wife couple and they do the same dietary intervention, and I'm gonna I'm gonna be a little sexist here, but it's just kind of true. Usually the guy loses weight fast and aggressively in a way that makes the the wife very upset and jealous, and she's like, I don't what it's supposed to work, what's wrong? And then she gives up. And and the truth is, like, every I mean, by gender, your epigenetics, your genetics, all of these things play a role. And being willing to adjust instead of saying this was a failure, I think what you do really well and what you share publicly is that this was a learning, what did I learn versus how did I fail? Quick pause for a second. If you're finding the podcast helpful and you want more practical ideas to help move your blood sugar in the right direction, come follow us on Instagram at Diabetes Remission Partners. We share quick tips, food and exercise insights, and blood sugar mistakes people don't even realize they're making. It's also where we can answer your questions directly in the DMs. So if you want more help between episodes, Instagram at diabetes remission partners is the best place to find us. And when you follow us, make sure to say hi.

SPEAKER_00 17:55

All right, back to the show. Yeah, I I I believe in the n equals one, I believe in experimenting and trying your best to um, you know, it helps when you document what you've done and what works and try to try to remember what works. I try to write it down and uh um, you know, don't don't don't go too crazy um experimenting wildly from one thing to the next. Give something a chance to work, and if it does work, protect it and and keep that um keep that close and and don't forget it until you have something maybe better to replace it with. But um, you know, some people are just constantly jumping from one thing to another. That's kind of hard to hard to progress as well.

SPEAKER_02 18:40

Yeah, so so give it a decent trial and then uh adjust and learn from

Chris’s Simple Satiety Rules

SPEAKER_02 18:46

that. So um one of the things I want to get get deeper into here is your satiety rules. So satiety, that feeling of fullness, that ability to lose weight, keep it off without tracking every calorie. And I think that a lot of nutrition advice for weight loss, for blood sugar improvement, it fails because it focuses on the endpoint, you know, energy intake, energy balance, loot, great, calorie counting is great. But if you're hungry all the time, you can't live your life white knuckling. And I think that you're able to do it white knuckling, putting all your focus onto your calorie tracking or whatever you're doing. But if you're hungry all the time, at the first sign of life happening, a stressful thing with your kid, your parents, a loved one, your work, you suddenly cannot focus on putting all that effort into the calorie tracking and you just fall off the rails. And if anyone's listening and you can relate to that, you're you're definitely not alone. So, what I want to do is I have your your satiety rules pulled up here, so you don't have to keep them off the top of your head. So I'm gonna go, I'm gonna list them. And I just I want you to explain maybe the why or how they've changed. So the the nutrition rules for Chris S. Cornell are number one, I don't eat after 9 p.m. Number two, I don't eat before noon. Number three, I eat more than 200 grams of protein a day. Number four, I eat between 50 to 90 grams of carbs a day. Uh, very consistent with what you already said. So uh uh you there was not a test on this, but you wasted on that. Uh I avoid most added sugar, seed oils, and grains, and I keep a supply of protein-rich, highly satiating foods on hand. And these are the rules that have helped you be so successful as you've aged incredibly gracefully into your early 60s. Thank you. Yeah.

SPEAKER_00 20:29

Um, no, yeah, those the I've I experimented with those rules as I started my low carb diet. I don't remember how long it took for me to start thinking about it in terms of a a system. Um, but I liked the idea of being able to keep those rules on a piece of paper the size of a business card. Um, not so much I don't I don't actually have a card somewhere in my wallet. Uh I don't actually pull it out and look at it much because I've memorized the basic fundamentals and I could uh I've talked about it with people enough times, but the idea of knowing that you've narrowed it down to the minimum number of bullet points. And while I know that each person is gonna have they they might have not only different um parameters for each bullet point, but they might have entirely different bullet points. Um I think protein is an important one for a large number of people. I think a lot of people don't understand how powerful protein is um at helping one achieve achieve satiety. But you know, there's some people that seem to be able to do just fine with a lower, a much lower amount than a gram per pound. But um, once you discover that for yourself, or as I did for myself, that 200 was a powerful number for me to get either to or near, um it's that's easy for me now to understand why I'm feeling hungry on a given day if I've completely missed. my protein, um, that's gonna manifest itself in hunger and cravings. And uh instinctively I think my I I would be drawn towards foods that are not good for me when I'm hungry, um foods that contain a lot of refined carbs, uh, because they give you a quick instant fix for your for your addiction. Yeah. So so, you know, you when you when you're hungry like that, with a a s a strong uh hunger drive, you know, um bread and pizza and stuff like that is like the thing, the type of foods that my mind is always drawn to. On the other hand, if I've hit my protein target uh throughout the day, I'm much less likely to be drawn towards those foods. I'm in fact I I'm probably not even going to be thinking about foods until um you know a lot of times I don't think about foods at all until just the the the uh time aspect of the day makes me realize it's almost dinner time not the not because I'm hungry but just because my family is getting ready to eat dinner and I just you know sit down and eat dinner like a normal person should not not that I'm like you know my stomach is screaming for more food. So it's a much a much more peaceful way to live than what I did in the past.

SPEAKER_02 23:25

Yeah and I and I looking at your rules I think for if you're if you're listening and you do what I would consider intermittent fasting or a time restricted eating. You you don't eat between certain windows. If you're listening you're like I could never wait till noon to eat. You don't have to this is this is what works for Chris. But I think when you are not eating after nine what you're not doing is snacking before bedtime emotionally eating as you're maybe watching TV late at night so that rule automatically eliminates decisions. And I think when we have too many decisions to make we get overwhelmed we get decision fatigue. So restricting time can actually be freeing for your mental energy. So I I really you know as as you listen to this it might mean for you if you're listening I don't eat after I think eating after nine nine you're never gonna you don't feel good when you eat late anyway I've not met anyone who who does but maybe for you not eating late is is a I think for blood sugar is a great choice but even if you wait until seven or eight in the morning versus you know I get up at four and I eat a snack because I'm supposed to right I don't I don't know um that that eliminates that decision and then the the two the the the number of grams of protein a day you're around 200 pounds. So you get about a gram per pound of body weight and for someone listening who's not anywhere near that that would seem outrageous. It would be like I need to run to the moon like I couldn't do that. Okay move closer to that because protein is going to be satiating it's gonna make you feel full so you're not hungry and reach for those processed foods which is another one of your rules uh and what essentially what you're doing is you're eliminating what Brian and I call energy dense foods that are easy to overeat. Type two diabetes is basically energy toxicity and it manifests as high blood sugar. But what you're doing is eating very nutrient dense uh foods that fill you up so you don't overeat. And I've seen I've seen pictures like your Greek yogurt or you know you can eat like a bowl of fat-free Greek yogurt at the side of your head for if we're gonna go to we'll go to calorie land for a second for three or four hundred calories and you're gonna be full you know you throw some berries in there you're gonna be full all morning but if you have a bowl of cereal that same size it's gonna be one it's gonna be way more energy carbs sugars and you're gonna be hungry again in two hours. So you're gonna be riding this wave of hunger.

SPEAKER_00 25:36

So as you listen my challenge for you if you're listening is to come up with your own rules uh to to help you navigate this food environment and as you as a health coach I'm sure one of the things you talk about is the environment of of food that you keep around uh which you address there's one interesting thing and then you didn't really ask me this but uh the part about fasting I think that when you can get yourself off of those foods like the cereal or the foods that spike your blood sugar and then cause um you know a lot of insulin to have to bring your blood sugar down and you're on this roller coaster.

Fasting Pitfalls And Carb Cravings

SPEAKER_00 26:15

Um I think that makes it way more difficult to do any sort of a fast. When you're eating I get the the reason I bring this up is I get a lot of people asking me about fasting and I get a lot of people who intuitively think that fasting is going to be the solution to their problem. And I just want to warn some people that think that that it at least as far as I've experienced it's best to address the foods that you're eating first rather than I know a lot of people before they've addressed the amount of carbohydrates in their diet, they try to do a fast when they their body is still screaming out for carby foods and sugar. And it just be gets very difficult. And what I see or have seen on numerous occasions is people will fast for 48 hours and then when they end the fast it'll be a colossal train wreck because they they find themselves drawn back to the the carby foods again. And I think you at least from what I've seen it would at least pay to consider trying to get yourself a little more fat adapted before you're going on these long fasts. For me, the um intermittent fasting is almost a natural effortless um result of my diet rather than me consciously trying to um you know use any sort of willpower to leave more space between my meals. I just don't get hungry until 12 o'clock noon. And and you know what honestly um uh the the rules that I've made for myself have become less and less rigid over the years because um the when I eat this way like like worrying about the fast I don't eat in the morning just from nine times out of ten just because I'm not hungry but I don't even worry about it. If I did find myself hungry at 10 o'clock I would eat something um because it I've I've found that as long as I'm on the basic plan um it all works out now. Um and then you know I have a scale and I have a mirror. So if at any point if if I if at any point um uh the results that I'm seeing uh deviate from what my expectations are I will address it and I can address that by dialing the carbs down further. Um so you said uh 50 to 90 grams of carbs on my rules um at any given time based on how much uh running I'm doing at a given time, um how much lifting I'm doing and what else is going on in my life. If if I just if I see that I need to dial the carbs closer down to 50 or 60 grams, I'll just adjust. You know, you can't uh on the the plan that I've been on for the last eight years, um things are stable enough that if I see something I don't like, I make a little tweak or an adjustment and and uh it's a lot easier than what I used to deal with, which was white knuckle willpower as you described.

SPEAKER_02 29:22

Yeah and it sounds like the the lesson we could take away here is the what you eat can determine the how much and how often you eat. And instead of focusing on that number of calories on the package, which if it's in a package we should probably usually avoid it anyway if it's got a lot of ingredients. That's a hint there. But if we can focus on the what the the the calories we go back to this idea that you don't track them and I'm not a huge calorie tracking guy, which blows a lot of people's minds and anchors many is you you do the right what and the how much and the outcome will take care

One Starting Rule And Farewell

SPEAKER_02 29:52

of itself. And so uh one thing I'll say so we're we're we're we're we're about out of time here and you you alluded to your weightlifting and running and I think if it's okay with you we'll have to have you come back and tell people about your your strength regimen and your and your running because it's again impressive for for someone I'm I'm almost 40 so I'm actually kind of getting older I guess too but your your transformation in your 50s into 60s all you do is is is post pictures of you crushing bench presses and runs and flexing your biceps and quite honestly it's making me less nervous about aging my wife's 40th birthday is actually today as we record this. And so that that tick up to that next number is hitting home real so you you're you're a beacon of of healthy aging inspiration.

SPEAKER_00 30:36

Well thank you tell your wife I said happy birthday and uh yeah I I I always enjoy talking to you Corey so uh yeah thanks for having me on. Sure if if you could leave our listeners maybe if they had to start with one rule uh to to get them going on on the path to better metabolic health uh you know everyone's got a lot of stuff going on in their lives a lot of lot of levers they're pulling a lot of things distracting them if you had to start with one thing to help people get on a road to better metabolic health weight blood sugar what would that be wow one rule um you could I mean I'll give you if you need to go up to three two three let's like your plan it's flexible you know if you feel like you need to to tweak it a bit uh um well I mean I I would urge people uh to to it number one I think addressing satiety is very important um understanding how to shut off those signals that your body sends you that you crave foods that you may not do well with um you know if if your if your body is sending you cravings for things that are filled with sugar and um refined carbs um you need to focus on addressing that by eating foods that provide you with satiety and that's usually going to be uh foods that have protein um uh and and and do not have sugar in them um sugar or or things that that make you crave more that would be addressing satiety for yourself um you know shifting experimenting to me that is one of the most important things that gets you off of the carb I mean the sorry the calorie counting um calorie restriction model you've got to you gotta figure out how to get past that all right I think that's as as we said you you fix the what you fix the how much so Chris I know uh people are gonna listen to this and they you need to follow him so if you're on X go to find him at biggest comeback on X and then you have a website biggestcomeback.com you have a weekly email which I'm challenging you to keep doing the weekly the weekly thing it's a it's something I always enjoyed reading it's a nice little shot of inspiration uh I think that the more places you can be inspired and reminded of of what's possible in this life the better Chris is just a great place for that.

SPEAKER_02 32:55

So Chris we really appreciate you coming on. We'll have you back to talk exercise uh next time sound good sounds good thanks for having me on appreciate it Corey all right so uh until next time keep it simple do it works and we'll see you next time here on the Diabetes Remission Roadmap podcast.

SPEAKER_01 33:12

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