Chris S. Cornell

Everything optimal went out the minute I was diagnosed with cancer. Everything I do is done with the ‘hard’ label now and maybe it’s from seeing over the edge? Who knows? Son is like it too. Haha My optimal is pushing my body hard 2-3 times a day on the rower or the bike and love the endurance. It defines me actually. I am ok with that. Strangely enough, my wearables show highest v02 max and HRV and lowest Rhr when I raw dog. Haha Optimal is for those who think there is in fact a ‘ceiling’ ;-)

MY PLAN OF EXECUTION (July 29, 2025 – Present) Since turning things around on July 29th, 2025, I’ve built a simple, non-negotiable daily routine based on consistency, data tracking, and progressive overload. Here is the exact blueprint I follow: 1. NUTRITION PROTOCOL: Therapeutic Carbohydrate Restriction (TCR) • Carb Limit Strategy: Maintained strict <50g net carbs daily to drive the initial 170 lb. weight loss (currently testing carbohydrate tolerance up to 135g–140g net carbs daily for maintenance). • Focus: Whole animal protein, quality whole-food fats, low-carb cruciferous vegetables, and fresh berries. • Core Foods: Ground beef, Angus tri-tip & chuck, baked skin-on chicken (breasts, legs, wings, drumsticks), Pacific cod, shrimp, eggs, Tillamook/Fage 5% Greek yogurt, sour cream, avocado, cheese, broccoli, cauliflower, and fresh berries (strawberries, blueberries, blackberries, and raspberries). • Daily Protein: 200g–250g total. • Leucine Threshold: 3.0g–4.0g per main meal to trigger and sustain muscle protein synthesis. • Sweeteners & Liquids: Stevia, allulose, monk fruit, Splenda, heavy cream, and unsweetened almond milk. 2. ACTIVE PHYSICAL RECOVERY: YMCA Aquatic Dumbbell Sessions • Frequency: Morning sessions, Monday through Saturday. • Duration: 30 to 60 minutes per session. • Routine: Chest-deep pool walking using dual-foam Water Gear aquatic dumbbells for 360-degree upper-body and core resistance with low joint impact. 3. THERMAL CONDITIONING: Dry Sauna Therapy • Frequency: Daily post-workout at the YMCA. • Heat Target: 180°F to 182°F. • Duration: 30 to 60 minutes per session for cardiovascular recovery and muscle repair. 4. STRENGTH & RESISTANCE TRAINING: Planet Fitness Circuit • Frequency: Minimum 3 days per week. • Focus: Full-body machine resistance for joint-safe progressive overload and muscle retention. • Key Machines: Seated leg press, hip adduction, shoulder press, bicep curls, seated rows, triceps press, and lat pulldowns. 5. CARDIOVASCULAR CONDITIONING: Stationary Bike & Arc Trainer • Frequency: Minimum 3 days per week. • Stationary Bike: 5-mile baseline ride at Level 8–9 resistance. • Cybex Arc Trainer: 20-minute sessions at 19–20 incline and 67–70 intensity level. 6. FUNCTIONAL OUTDOOR MOVEMENT: Trail Hiking • Setup: Shoreline and nature trail loops using Hoka footwear and adjustable trekking poles. • Goal: Sustained endurance, terrain adaptability, and core stability (e.g., Cooper Creek perimeter hike). 7. METRIC LOGGING & DATA TRACKING • Cronometer App: Daily logging of macros, micros, and leucine totals. • Fitbit Charge 6: Continuous tracking of daily movement and heart rate metrics. • Weight Loss Pace: Steady target of ~1.1 lbs per week. • Lab Guardrails: Quarterly self-ordered complete blood panels. 8. DAILY SUPPLEMENT REGIMEN • Triple Strength Omega-3: 3 soft gels daily (= 3,600 mg Fish Oil providing 2,160 mg active EPA/DHA Omega-3 fatty acids). • Vitamin D3: 1 soft gel daily (5,000 IU) for immune, bone, and metabolic support. • Vitamin K2: Bronson K2 (MK-7) to direct calcium to bones and support arterial health. • Magnesium Glycinate: 1,000 mg daily for muscle recovery, nervous system support, and sleep quality. • Collagen Peptides: Vital Proteins Collagen Peptides powder daily to support joint, tendon, and connective tissue integrity. THE RESULTS SO FAR: • Health Marker Breakthroughs: Reversed insulin resistance and fully eliminated all blood pressure medication as blood pressure levels normalized. • Total Weight Lost: ~190 lbs. lost to date! • Monthly Volume: ~80+ miles tracked every month across hiking, pool walking, biking, and Arc Trainer sessions. RECAPTURING QUALITY OF LIFE THROUGH METABOLIC HEALTH Beyond the numbers on the scale or the metrics logged in an app, the true victory of restoring metabolic health is the radical transformation in daily quality of life. Reversing insulin resistance and coming off blood pressure medication isn't just a clinical achievement—it is the functional freedom to live fully without physical limitations. Regaining metabolic flexibility means waking up with sustained, steady energy rather than fighting chronic fatigue. Most importantly, it means having the physical capacity, joint resilience, and stamina to create lasting memories with my grandchildren. Whether it's hiking, shopping together or taking trips to amusement parks, walking miles across the grounds from rope-drop to late night, and keeping up with them every step of the way without feeling too exhausted, sore, or sidelined is something money can't buy. At 69 years of age now, restoring this foundation has given back true independence, long-term vitality, and the priceless joy of being fully present for the people who matter most. By choosing consistency every single day, the real reward hasn't just been losing weight—it has been reclaiming an active, vibrant, and deeply fulfilling life. @BiggestComeback @TuitNutrition @BenBikmanPhD

Thanks, Eric. You’re always a champ. I have pretty thick skin, but one thing I’ve come to notice is that most critics don’t seem interested in hearing what I’m saying, but rather what they expect me to say. I think it’s a reasonable, evidence-based, and completely consistent position to argue that treatment in high-risk cohorts is sensible, but that it’s inappropriate to generalize principles drawn from those populations as broadly as they often are, culminating in problematic oversimplifications like “lower is better” (For what outcome specifically? For whom? What are the trade offs) And it’s perturbing to me that simply holding or emphasizing that position is even controversial. That’s not political speak. It’s just being a reasonable human being, of which there seem to be fewer and fewer these days. But one of the lovely things about social media is that trolls who attack straw men and completely miss the mark end up pouring their emotional energy into my algorithm, amplifying my message to the very people I care about reaching. I’m thinking about coining a term in fact: “The Straw-Man Dividend” The more aggressively critics attack a position you don't actually hold, the more attention they bring to your real argument. Thoughts? @DrEricRodgers @ApoDudz @realDaveFeldman