The Cornelis Method
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Benefits

  • Reduced diabetes & cardiovascular risk
  • Steady energy without crashes
  • Lower systemic inflammation
  • Flatter glucose curves

Method summary

  • Post-meal walking 10 min
  • Time-restricted eating 10–12 h window
  • CGM audit 2 weeks/quarter
  • Meal order: fiber → protein → starch
Weekly protocol

What a week looks like

Daily
Time-restricted eating window (10 h)Feeding window ~10a–8p. Water, black coffee, plain tea OK outside. Last bite ≥3 h before bed to protect sleep glucose. This is the passive anchor, meal composition itself lives in the Nutrition pillar.
After each meal
Post-meal walk (glucose disposal)10–15 min easy walk starting within 15 min of the last bite, RPE 3, HR <60% max. Blunts postprandial glucose 20–30% independent of anything else in the day. Not a workout, a metabolic tool. Skip only if it displaces a real training session.
Every meal
Meal order + optional pre-loadOrder: fiber → protein → starch. Flattens the glucose response of the same meal by 30–70%. Optional: 1 tbsp apple cider vinegar in 250 ml water 5 min before the largest carb meal. Portion sizing and food quality are Nutrition-pillar decisions.
Fri
CGM / fingerstick auditDuring your 2-week/quarter CGM block: review the week's spikes. Flag any meal that took you >30 mg/dL above baseline or didn't return within 2 h. Adjust order, portion, or swap the refined-carb component. 15 min of review, no session required.
Sun
Optional monthly low-calorie windowOnce per month, IF HbA1c <5.4%, sleep ≥7 h, and HRV within 10% of baseline: a 24 h low-calorie window (cap 500 kcal, protein-forward, electrolytes) for insulin-sensitivity refresh. Skip entirely if HRV depressed, luteal phase, under-recovered, or on interacting Rx.
Adherence

Track your check-ins

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Practices

Core practices & cues

Post-meal walk

After every large meal

Start within 15 min of finishing.

Vinegar pre-meal

Optional, 1–2×/day

1 tbsp apple cider vinegar in water before carbs.

Fiber-first order

Every meal

Eat vegetables/protein before starches at each meal.

CGM check

2 weeks per quarter

Note foods that spike > 30 mg/dL above baseline.

Nutrition

Foods, principles, and targets

  • Metabolic-only guardrails, the full nutrition protocol lives in the Nutrition pillar.
  • No sugar-sweetened beverages, ever. Zero exceptions on this pillar.
  • Cap added sugar and keep postprandial glucose excursions under 30 mg/dL above baseline.

Added sugar

< 25 g/day

Post-meal glucose

< +30 mg/dL vs. baseline

Feeding window

10 h/day

Alcohol

≤ 3 drinks/week

Directly impairs insulin sensitivity

Supplements

Stack & dosing

Compound
Dose
Tier

Berberine

AMPK activator; contraindicated with statins for some.

With largest carb meal

500 mg
optional

Inositol (myo + d-chiro)

PCOS and insulin resistance.

Morning

2 g
optional

Chromium picolinate

With meals

200 mcg
optional

Omega-3 (EPA+DHA)

With food

2 g EPA+DHA
core

Informational only. Confirm doses with your clinician, especially with medications.

Peptides

Advanced protocols

Compound
Dose
Status

Semaglutide

GLP-1 agonist for weight, appetite, and glycemic control when BMI ≥ 27 with comorbidity

Rx only. Pair with resistance training and 1.6 g/kg protein to protect lean mass.

Weekly sub-Q, titrate monthly

0.25 → 2.4 mg
Rx

Tirzepatide

Dual GIP/GLP-1 agonist; larger effect on HbA1c and weight than semaglutide

Weekly sub-Q, titrate monthly

2.5 → 15 mg
Rx

Retatrutide (investigational)

Triple agonist under Phase 3; not for retail use

Do not source from grey market, investigational only.

Weekly sub-Q under trial protocol

Trial-defined
Research

Peptides are prescription or investigational compounds. Use only under a qualified clinician who can monitor labs and side effects. Regulatory status varies by country.

Sleep & recovery

Recovery levers

  • Sleep < 6 h drops insulin sensitivity by 25% next day, protect it.
  • Chronic stress raises cortisol → hepatic glucose output. Address per Stress pillar.
Biomarkers

What to track & how to move it

HbA1c

< 5.4%

Carb quality, post-meal walks, sleep.

Fasting insulin

< 6 μIU/mL

Body-fat %, low added sugar, strength training.

Triglyceride:HDL ratio

< 1.5 (mg/dL)

Reduce refined carbs, add omega-3.

hs-CRP

< 1.0 mg/L

Fiber, omega-3, sleep.

Upload lab work to auto-track →
See a clinician

Red flags

  • Fasting glucose > 100 mg/dL on 2 draws.
  • Waking hungry within 2 h despite adequate dinner (reactive hypoglycemia).
  • Sudden waist gain > 2 cm in a month.
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