Was 278 lbs. Lost 80. Writer @lowcarbusa. Lift & run (26.2) Cancer survivor. 62 yo. #keto | Accredited MHP @TheSMHP, Primal Master Health Coach @ifixhearts
New York
Joined April 2009
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I’m a metabolic health coach* in the Ovadia Heart Health medical practice, where I’ve had the privilege of working with hundreds of individuals seeking to improve their metabolic & heart health, fitness & quality of life.
I also write articles and interview physicians, researchers and other fascinating people for LowCarbUSA.
And through WOW Production Services, I help individuals, businesses and organizations identify their stories—and tell them more effectively.
But much of what I share here comes from my own story.
In my early 50s, I weighed 278 pounds and was watching my health steadily deteriorate. I ultimately lost 80 pounds and reclaimed a level of health and fitness I once assumed was behind me.
Along the way, I survived head and neck cancer.
Today, at 62, I’ve run a marathon, bench-pressed 300 pounds, and continue to lift, run, sprint, experiment, learn—and look for ways to become stronger and healthier.
I’m also a husband, a father and an endlessly curious work in progress.
These posts are not medical advice. Heck, they are not advice at all.
They are not prescriptions for how you should eat, train or live.
And they are certainly not a claim that what has worked for me—or anyone else—will automatically work for you.
I share my experiences, observations, experiments and evolving conclusions. I question conventional wisdom, but I also question myself. I reserve the right to learn something new and change my mind.
My goal is not to tell you what to do.
It is to encourage you to think, make intentional choices, carefully weigh the costs and benefits—and never allow population averages to dictate what may be possible for you as an individual.
Take what you find useful.
Leave the rest.
* accredited Metabolic Health Practitioner (MHP) from The SMHP & certified Primal Master Coach from Primal Health Coach Institute.
Like snowflakes, no two bunless double cheeseburgers are exactly alike…
But I have found that virtually all are delicious & deliver excellent satiety.
The claim that “lifestyle change doesn’t work” has become commonplace in mainstream medicine & nutrition. It shows up in major publications & media outlets, and it comes from academics and medical professionals, often with the authority of settled science.
But long-term weight regain in a trial doesn’t prove people can’t change. A trial reports what happened, on average, to a particular group in a particular program. It doesn’t tell us what a person who is ready to change can do, and it doesn’t justify assuming the patient in front of us is bound to fail.
That framing turns other people’s outcomes into a reason to lower expectations. Meanwhile, countless people in their 50s, 60s and 70s sustainably lose weight (body fat), improve metabolic health, build muscle, and regain strength and stamina, and improve quality of life.
The “average” result should never be used to tell someone that change is out of reach.
Chris S. Cornell retweeted
Some people think ketogenic diets are restrictive and that any kind of restriction is bad. But I think we need a short thread defining what food is and is not. 🧵(1/11)
Chris S. Cornell retweeted
I've worn CGMs on and off for years. Few tools are more insightful for understanding how food affects glucose, arguably our most important metabolic biomarker.
Fascinating new @Levels preprint analyzing 62,000+ adults. Key takeaways:
-Normal A1c can miss early insulin resistance. Elevated fasting insulin was ~2× as common with average glucose ≥110 mg/dL.
-Average glucose tracks metabolic health better than A1c alone.
-Just ~7 days of CGM provides a useful baseline.
-Spike duration matters more than peak.
-Test foods repeatedly (~5x) before drawing conclusions.
Promising evidence for CGM's role in preventive health, not just diabetes management.
Great work @paul_ginart and @michaelloesche!
Very exciting initial preprint illustrating Levels' unparalleled IRB-approved study. The study ran for 3.5 years and included more than 62,000 participants with multi-modal supplemental data alongside CGM.
Among the early findings are strong indications that CGM is particularly informative about insulin resistance *before* a1c thresholds like prediabetes are hit.
Kudos to Drs. @paul_ginart and Michael Loesche!
Link to the MedRxiv preprint below
Car trouble landed me in a motel with no gym. But it had a floor—and that was enough for 35 good push-ups.
The plan can change. You can still find a way to train.
The real question isn’t whether everyone eats too much protein. It’s whether we’re better off replacing refined carbs with nutrient-rich protein foods.
Well stated by Don Layman…
💪🏼💪🏼
Stu, let’s at least pretend to be fair to the science. For 45 yrs the Dietary Guidelines have said to eat less protein foods and more refined carbohydrates. Those guidelines distorted the nutrient density of the US diet, and the health outcomes are obvious. The new DGA (based on those 30 highly controlled RCT studies), target a range for protein to replace refined carbohydrates. When nutrient rich protein foods are used to replace nutrient poor, refined carbohydrates health outcomes improve. The protein range is presented as a goal, not are requirement, and the intention is to shift the focus from the minimum RDA to a more moderate target within the Acceptable Macronutrient Distribution Range. Currently, nearly 20% of women over 60 y or 18-22 y are below the RDA and nearly 45% of adults are below recommended protein intakes. The narrative that everyone eats too much protein is false. The new DGA recommend prioritizing protein food choices. The DGA does not add protein supplements on top of unhealthy diets, it targets nutrient rich protein foods to replace ultra-processed foods. So, the true question isn’t solely an issue of defining a protein deficiency, it’s recognizing a carbohydrate gluttony and diets that are nutrient poor. Are people better off consuming nutrient-rich protein foods or cookies and donuts?
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Chris S. Cornell retweeted
💬 Personal recovery can become a powerful reason to advocate for others.
@Radiantbeasting speaks with @DrEricRodgers and Chérie St. Alnauld about metabolic therapies, grassroots organizing, and how lived experience is helping expand the conversation around mental health and chronic disease.
“Everything *optimal* went out the minute I was diagnosed with cancer.”
Sounds familiar…💪🏼
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’ ;-)
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Is it “optimal” to run a marathon?
Is it “optimal” to bench press 300 pounds in your 60s?
Is it “optimal” to get your BMI into the NIH’s “healthy” range?
Is it “optimal” to get your LDL-C below 70 mg/dL?
Is it “optimal” to walk 10,000 steps every day?
There are actually people who think they’re qualified to answer every one of those questions on behalf of everyone else—with a one-word answer.
A study can tell us what happened, on average, to the people studied. It can’t decide what’s optimal for you… your goals, constraints, risks, preferences, and what makes your life worth living.
That’s not anti-science, It’s common sense (something that doesn’t necessarily accompany an advanced degree).
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One of the best bench press sets of my life at age 62. And I did it to “Right Down the Line” by Gerry Rafferty 😂
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For anyone struggling to develop a sustainable health, fitness, & quality of life blueprint… this country bumpkin has set the bar high. Take a look and see if there’s anything you want to borrow…
Great work!
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
Today’s shake:
• Double serving of vanilla HLTH Code
• Handful of berries
• A cup of black coffee
• 10g creatine monohydrate
• Crushed ice
54g of protein, tastes great, and provides satiety for hours.
Simple. Effective. No drama.
I’ve been using HLTH Code for years, and it’s one of those products that has just stayed in my routine because it works really well for me.
A while back, after I’d already been using it and talking about it, they asked me if I’d be willing to be in a TV commercial about the product. They sent a film crew to my house, we spent the day shooting, and the spot ended up airing nationally.
I was not paid for the commercial, but since then, they’ve been very generous about sending me free product, which I greatly appreciate.
The reason I keep talking about it is pretty simple: I still use it. Nearly every single day.
It tastes good, it’s easy, it helps me get a big hit of protein in one shot, and the satiety is excellent.
If you’re looking for a protein-focused shake that actually works well in real life, HLTH Code is still the one I keep coming back to.
