At Healthspan Habits, we believe that true wellness isn’t about quick fixes—it’s about building sustainable habits that fuel a long, vibrant, and fulfilling life. Our mission is to empower individuals to break free from unhealthy cycles, take control of their health, and create lasting change through science-backed coaching in fitness, nutrition, and habit formation.
Rooted in discipline, integrity, and transformation, we guide our clients toward greater longevity, resilience, and well-being—helping them not only extend their lifespan but truly thrive in every aspect of life.
- Move with purpose.
- Fuel your body wisely.
- Master your mindset.
- Build habits that last a lifetime.
Because when you change your habits, you change your life.
Start Your Journey Today
The Founder Coach Chris’ Story
Healthspan Habits was born from my personal journey of transformation—a journey marked by struggle, discipline, and an unwavering commitment to change. My background in philosophy in college and a lifetime of deep introspection have been invaluable, but it was my lived experiences that became the true catalyst for founding this company.
The Darkest Chapter
For years, I led a double life as a functioning yet deeply unhappy alcoholic. I poured myself into my startup mobile app tech company, working over 100 hours a week. On the surface, I appeared successful, but behind closed doors, I drowned my stress and emotions in alcohol and fast food, embracing a reckless, live-fast-die-young mentality.
When the COVID-19 pandemic hit, my world collapsed. I lost my company, my sense of purpose, and eventually, myself. In a fog of depression and victimhood, I sought comfort in hedonistic indulgences that only deepened my despair. I vividly remember waking up one morning—still drunk from the night before—and finding myself on the bathroom floor. When I managed to pull myself up and look in the mirror, I didn’t recognize the person staring back at me. I weighed roughly 250 pounds, a far cry from the 200 pounds I carried during my startup days. The more I lost—my business, self-control, and self-respect—the more I gained in weight and self-loathing.
The Turning Point
In that pivotal moment, I reached out to my higher power, God, and to my AA sponsor, a former FBI agent and federal prosecutor, Mike. I prayed for the strength to change, and with divine guidance and discipline, I began to rebuild. My first runs were humbling—painful jogs that left me winded and cramping after just a few minutes. But I refused to give up. One step at a time, I made forward progress. Consistency became my cornerstone.
The Transformation: From Rock Bottom To Rebirth
For years, I lived a reckless, hedonistic lifestyle, pouring myself into the high-end cocktail industry and my startup tech company, working long hours while drowning stress in alcohol, fast food, and cigarettes. I told myself I was “successful,” but in reality, I was self-destructing.
When COVID shut down my business, I lost everything—my career, my purpose, my self-respect. I spiraled deeper, hitting 250 lbs, struggling with severe depression, and unable to run even a short distance without gasping for air. My body felt heavy, broken, and exhausted. My mind was worse.
But then, I made a decision.
I refused to let my rock bottom define me. Through sheer discipline, training, and a commitment to change, I rebuilt myself—one step at a time.
The Transformation: Reclaiming My Life
✔️ Lost 100 lbs and completely rebuilt my body and health
✔️ Quit smoking & alcohol for good, breaking free from destructive habits
✔️ Achieved elite fitness, running over 1,000 miles per year
✔️ 5K in 21 min | 10K in 48 min | Half Marathon in 1:45
✔️ VO2 Max 54+, ranking in top-tier cardiovascular fitness
✔️ Garmin Fitness Age: 20 (I’m almost 40)
✔️ Top 5% worldwide on Garmin & Strava for several years
✔️ Lift 2x my bodyweight, training 4-6x per week
✔️ Mastered nutrition, including effective ketosis & performance fueling
✔️ Built a life filled with gratitude, strength, and purpose
My life, which once felt hopeless and out of control, has completely transformed. I met the love of my life, got married, became a dedicated stepfather, and now live every day with clarity, energy, and purpose.
Now, fitness, longevity, and habit mastery aren’t just passions—they’re my lifestyle. And through Healthspan Habits, I’m here to help you do the same.
If I can do it, I can train you to do it too.
The Transformation: Reclaiming My Life
✔️ Lost 100 lbs and completely rebuilt my body and health
✔️ Quit smoking & alcohol for good, breaking free from destructive habits
✔️ Achieved elite fitness, running over 1,000 miles per year
✔️ 5K in 21 min | 10K in 48 min | Half Marathon in 1:45
✔️ VO2 Max 54+, ranking in top-tier cardiovascular fitness
✔️ Garmin Fitness Age: 20 (I’m almost 40)
✔️ Top 5% worldwide on Garmin & Strava for several years
✔️ Lift 2x my bodyweight, training 4-6x per week
✔️ Mastered nutrition, including effective ketosis & performance fueling
✔️ Built a life filled with gratitude, strength, and purpose
My life, which once felt hopeless and out of control, has completely transformed. I met the love of my life, got married, became a dedicated stepfather, and now live every day with clarity, energy, and purpose.
Now, fitness, longevity, and habit mastery aren’t just passions—they’re my lifestyle. And through Healthspan Habits, I’m here to help you do the same.
If I can do it, I can train you to do it too.
Meet Chris, the Heart of Healthspan Habits
The Healthspan Habits Philosophy
Integrity and Honesty –
Science-backed solutions tailored to your needs.
The Why Trust Me As Your Coach… My Expertise & Qualifications
I don’t just talk about fitness, longevity, and wellness—I live it. My journey from 250 lbs, alcohol addiction, and self-destruction to elite-level fitness and optimal health has been fueled by relentless research, self-experimentation, and real-world application. With thousands of hours dedicated to sports science, nutrition, habit formation, and longevity research, I bring a holistic, science-backed, and results-driven approach to coaching.
Why Work With Me?
Unlike generic trainers and nutritionists, I’ve been where you are. I’ve walked the path from struggle to success, and I know what works and what doesn’t. My approach is 100% personalized, science-driven, and built for long-term results.
This isn’t just about getting in shape—it’s about transforming your entire life.
Empowerment Through Education –
Learn why & how for lasting change.
Full-Service Support Customization –
No one-size-fits-all plans; we fit coaching to your lifestyle. Fitness, meal prep, and habit-building in one place.
Proven Expertise in Health, Fitness, & Longevity
✅ Certified in Advanced Habit Formation & Behavior Change – Mastering the science of sustainable transformation through neuroscience-backed methods.
✅ 10,000+ Hours of Research in Healthspan Optimization – Deeply immersed in Blue Zones principles, sports science, logotherapy, and performance nutrition.
✅ Elite-Level Fitness & Performance – Ranking in the top 1% of Garmin Fitness Users, with a VO2 Max of 54+ and a Garmin Fitness Age of 20 (while nearly 40).
✅ Personalized Nutrition & Metabolic Health Coaching – Specializing in intermittent fasting, ketogenic optimization, and macronutrient balancing for performance and longevity.
✅ Hybrid Athlete: Strength, Endurance, & Longevity Training – Running 1,000+ miles per year, lifting 2x bodyweight, and integrating zone training, metabolic flexibility, and functional fitness.
✅ Mental Resilience & Logotherapy Training – Applying Viktor Frankl’s principles to help clients find meaning and mental strength through health and habit change.
✅ Blue Zones Longevity Coaching – Implementing the lifestyle, nutrition, and movement patterns of the world's longest-living populations to enhance healthspan and vitality.
✅ Intermittent Fasting & Nutritional Optimization – Teaching clients how to time meals, balance macros, and optimize metabolic flexibility for peak energy, fat loss, and cellular health.
✅ Sports Science-Backed Strength & Endurance Programming – Specializing in VO2 max enhancement, hypertrophy, metabolic conditioning, and periodized training cycles.
Science Meets Practicality: A Holistic, Results-Driven Approach
Most coaches focus on one area—nutrition, fitness, or mindset. I bring all three together, ensuring a comprehensive, personalized approach that fits into your daily life.
My Coaching Covers:
Strength, endurance, and metabolic training for optimized fitness
Nutrition mastery, from whole-food meal planning to performance fueling
Intermittent fasting & metabolic flexibility for fat loss and longevity
Behavioral science & neuroscience-backed habit formation
Blue Zones-inspired longevity coaching for a healthier, longer life
High-performance coaching for energy, clarity, and daily success
The 10 Core Principles
1. Find Your Why - Purpose Fuels Discipline
✔ True transformation starts with meaning.
✔ When you align your habits with purpose, staying consistent becomes easier.
✔ We help you discover your deeper WHY—so every workout, meal, and decision moves you closer to the life you want.
2. Own Your Choices - Take Responsibility for Your Health
✔ No more blaming genetics, circumstances, or the past—you are in control.
✔ Every choice you make shapes your future.
✔ We’ll help you build self-discipline so your habits align with your long-term vision for health and success.
3. Start Small, Win Big - Micro-Habits Create Massive Change
✔ Small, consistent actions lead to lasting transformation.
✔ We focus on incremental progress, ensuring that healthy habits become automatic over time.
✔ Whether it’s a 5-minute walk, one healthy meal, or 10 push-ups a day, small wins compound into lifelong results.
4. Move Daily - Motion is Medicine
✔ Your body was designed to move, and movement is key to longevity.
✔ We’ll create a fitness plan that works for YOU—whether it’s running, lifting, yoga, or functional training.
✔ Exercise is more than just a workout—it’s about energy, clarity, and resilience.
5. Master Your Mindset - Resilience is a Skill
✔ Your thoughts drive your actions, and your actions shape your reality.
✔ Through neuroscience-backed strategies, we teach you how to rewire your brain for success.
✔ Overcome self-doubt, procrastination, and stress, so nothing stands in your way.
6. Build Routines That Stick - Structure Creates Freedom
✔ Healthy habits should be automatic, not exhausting.
✔ We help you design routines that make success effortless.
✔ Whether it’s a morning workout, daily gratitude, or meal prepping, we set you up for long-term consistency.
7. Connect Deeply - Health is More Than Just You
✔ The strongest predictor of longevity is meaningful relationships.
✔ We encourage supportive communities where clients inspire each other.
✔ Wellness isn’t just about your body—it’s about building deep, fulfilling connections.
8. Grow Through Adversity - Challenges Build Strength
✔ Every setback is an opportunity to learn, adapt, and grow.
✔ We teach you how to reframe obstacles as stepping stones toward success.
✔ The journey isn’t always easy, but the person you become along the way is worth it.
9. Design Your Environment for Success - Make Good Habits Easy
✔ Your surroundings shape your behavior.
✔ We help you optimize your environment—from your kitchen to your schedule—to make healthy choices automatic.
✔ Success isn’t about willpower—it’s about setting yourself up to win.
10. Celebrate Joy & Progress - Balance Discipline with Enjoyment
✔ Health isn’t just about restriction—it’s about freedom.
✔ We help you find a sustainable balance between discipline and the joy of living.
✔ Celebrate your progress, enjoy your meals, and embrace the journey.
Science-Backed Coaching for Lifelong Health, Fitness, and Longevity
At Healthspan Habits, we believe that lasting transformation is built through purposeful, science-driven habits that enhance health, longevity, and well-being. Our core principles are designed to guide you toward a stronger, healthier, and more fulfilling life—one habit at a time.
