A 56-year-old YouTuber from the Pacific Northwest, Cody Crone, has garnered significant attention for his remarkable weight loss journey, where he lost approximately 11 kilograms (25.2 pounds) in just 46 days by leveraging the capabilities of artificial intelligence, specifically ChatGPT. Instead of traditional dietitians or gym memberships, Crone turned to AI to craft a personalized and effective routine that led to his transformation from 95 kg (209 lbs) to 83 kg (183.8 lbs). His method emphasized discipline, clean eating, consistent workouts, proper hydration, and an optimized sleep cycle, all guided by the AI.
The Genesis of Change
Cody Crone, a husband and father of two, revealed in a video uploaded on May 17 that he felt a sense of shame regarding his physical health on his 56th birthday, prompting him to seek a change. Having been athletic in the past, he found himself physically limited by weight gain and old injuries. This realization spurred him to create a custom plan for nutrition and fitness, turning to ChatGPT for assistance in developing a routine tailored to his goals and lifestyle.
A Structured Approach: Diet and Fasting
Crone’s diet, meticulously designed with AI guidance, centered on whole, nutrient-rich foods and adhered to a strict eating window. He incorporated a long fasting period, consuming only two meals a day with no food intake after 5 PM.
Key Dietary Principles
- Whole Foods Focus: Meals were based entirely on whole foods, including grass-fed meats, steel-cut oats, jasmine rice, and a variety of greens. High-quality olive oil or half an avocado were also included in his dinner.
- Elimination of Processed Items: Crone completely cut out processed foods, seed oils, sugar, and dairy from his diet.
- Quality Ingredients: He prioritized high-quality, organic, and hormone-free ingredients.
- Example Meals:
- Breakfast: Four eggs, half a pound of lean grass-fed ground beef, and one-third cup of steel-cut oats, seasoned with quality salt and supplemented with a greens supplement.
- Dinner: One-third cup of jasmine rice, eight ounces of lean grass-fed meat (such as NY steak), and either high-quality olive oil or half an avocado.
- No Snacks or Sugary Treats: His plan strictly excluded any sugary treats or snacks between meals.
Rigorous Fitness and Recovery Regimen
Beyond dietary changes, Crone’s success was heavily reliant on a disciplined fitness routine and a concerted effort to improve his rest and recovery. He established a home gym equipped with essentials like a dip bar, pull-up bar, resistance bands, kettlebells, and a weight vest.
Workout and Activity
- Early Morning Routine: Crone woke up daily at 4:30 AM, beginning his workout in his garage gym at 6:00 AM.
- Consistent Training: He exercised for 60 to 90 minutes, six days a week.
- Hydration: He maintained consistent hydration by drinking approximately 4 liters of water daily, stopping water intake by 5-6 PM.
Supplementation
To support his training and recovery, Crone incorporated several supplements into his daily routine, including creatine, beta-alanine, collagen, whey protein, and magnesium.
Sleep Optimization
Recognizing the crucial role of sleep in recovery and overall health, Crone made significant adjustments to his sleep hygiene.
- No Screens Before Bed: He avoided screens for an hour before bedtime.
- Dark and Quiet Environment: He utilized blackout curtains and eliminated synthetic materials in his bedding to ensure a dark and conducive sleep environment.
- Natural Sleep Aid: He consumed a spoonful of local raw honey before sleep to support rest and recovery.
- Prioritizing Sleep Duration: He aimed for 7-8 hours of sleep daily.
Crone’s journey highlights the potential of AI tools like ChatGPT in creating personalized health and fitness plans, emphasizing that his transformation was achieved without shortcuts, dietary restrictions in the traditional sense, or drugs. His experience underscores the importance of discipline, whole foods, consistent exercise, and optimized sleep for achieving significant health improvements.
