Hack You

Dr Layne Norton, PhD in nutritional sciences, pro natural bodybuilder, and world champion powerlifter, has built his reputation by cutting through fitness industry noise with hard science, and he's not afraid to fact-check claims made on podcasts with millions of listeners.

You'll hear the specific protein distribution research that made him switch from eight meals daily to four, why 1.6 grams per kilogram covers 99% of muscle-building benefits but he still eats 2.5, and his framework for determining whether protein source matters based on total daily intake.

00:00 Introduction
01:20 The plague of misinformation
04:28 How he investigates bogus claims and social media science
08:25 Misrepresented studies and how misinformation spreads
13:33 Why belief bias often overpowers scientific truth
17:17 Changing views on BCAAs and LDL cholesterol
24:28 Mendelian randomisation and lifelong LDL exposure
29:19 Safety of creatine, even for kids and cognitive health
33:27 Protein targets based on goals, not made-up rules
36:57 Do protein sources matter once you're eating enough?
42:25 Whole food vs whey vs bars in muscle building
45:54 Carbs, fats, and why ratios don’t really matter
52:31 Why personal preference might be your biggest edge
54:33 Anabolic windows and how much protein actually counts
59:48 Ideal meal frequency and protein distribution
01:07:34 Layne's Mount Rushmore of supplements and dosages
01:12:11 Sleep anxiety and the real stress-performance link
01:20:58 Current training goals and how he structures sessions
01:26:50 When and how to deload based on fatigue
01:31:59 Thoughts on peptides and being cautious with trends

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
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Website: https://biolayne.com/

Dr Will Bulsiewicz breaks down why your gut microbiome, 38 trillion bacteria living in your colon, controls far more than digestion. It's the most powerful predictor of inflammation, directly connected to metabolism, hormones, mood, and cognitive function.

In this conversation, we unpack fibre as the longevity nutrient, why your gut works like a muscle that needs training, and the four nutritional workhorses that squash inflammation. We explore why variety matters more than "superfood" lists, how athletes can leverage their microbiome for performance, and why starting with diet beats chasing expensive peptides.

00:00 Introduction
01:20 Why the gut microbiome is central to health and longevity
04:14 Why gut health has only recently become mainstream
05:21 Simple lifestyle changes that improve the microbiome
07:15 How emotional health and human connection impact digestion
09:34 Can diet changes actually reverse biological age
11:00 The case for fibre as a longevity nutrient
12:46 Solving fibre tolerance and building gut strength slowly
15:05 Why variety of plants matters more than any one food
17:58 When food intolerance needs medical investigation
20:12 Why allergy tests are unreliable without personal feedback
22:57 Understanding delayed reactions from intolerances vs allergies
25:57 Healing your gut without changing your diet first
28:01 How exercise and muscle mass affect gut function
30:11 The gut performance link in endurance athletes
32:10 The role of fermented foods and how to add them
34:00 Four key nutrient categories for gut and anti-inflammatory health
38:18 The smart way to layer supplements after diet is dialled in
42:03 The real value and limitations of gut-healing peptides

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
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Instagram: https://www.instagram.com/theguthealthmd/?hl=en
Website: https://theguthealthmd.com/

Dr. Rupy Aujla is a medical doctor and the founder of The Doctor’s Kitchen, where he champions the idea that food is medicine. In this episode, we break down the real impact of nutrition on health, stripping away trends and diving into evidence-based strategies.

From practical tips for eating better to why most people are thinking about wellness backwards, Rupy shares a grounded yet inspiring take on lifestyle medicine. We also explore the gaps in the healthcare system and how he's working to close them. A powerful listen for anyone ready to take their health seriously.

00:00 Introduction
01:00 From NHS doctor to reversing his own heart condition
04:56 Why nutrition is missing from medical school curriculums
09:20 Categories of food that support energy and performance
13:23 Protein myths, timing, and how much you really need
17:16 Processed foods, fertility, and hidden health effects
21:07 Why healthy fats are underrated and misunderstood
25:46 Best practices for buying and preparing nuts
27:44 Cruciferous greens, sprouts, and inflammation-fighting power
31:56 Raw vs cooked veggies and the power of fibre
36:27 Glycemic index, carbs, and blood sugar debates
40:27 When not to eat and structuring fasting windows
44:08 Eating late vs early and personalising your fast
49:46 What leaky gut really is and why it matters
54:37 Why probiotics may be way down your priorities
58:10 Supplements that should be higher up your stack
01:04:38 Fibre as the overlooked GLP-1 natural booster
01:06:22 Thoughts on Ozempic, semaglutide and long-term risks

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
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Instagram: https://www.instagram.com/doctors_kitchen/?hl=en
Website: https://www.thedoctorskitchen.com/

Ryan Smith is the founder of TruDiagnostic and a leading voice in biological ageing, hormone science, and health optimisation. In this episode, we get into the real drivers of long-term vitality, why most people are tracking the wrong markers, how to train and supplement based on your biological age, and what bloodwork actually matters.

We also touch on the emerging field of methylation clocks and how to think about reversing your true age, not just your appearance. Whether you’re already deep into your health stack or just starting to explore it, this is a sharp, grounded conversation that cuts through the noise.

00:00 Introduction
02:10 Epigenetics, biological age, and the future of health
02:38 Leaving medical school to build a peptide pharmacy
04:34 Discovering biological clocks as better health markers
06:13 How epigenetic testing works with one drop of blood
09:45 Current limits of personalised lifestyle recommendations
11:25 Predicting biomarkers and disease risk from methylation
15:08 Best diet for longevity across all tested options
17:49 Measuring biological age of 11 different organ systems
21:33 Tadalafil's surprising longevity benefits and gender split
24:43 Social bonds, stress, and psychological health matter
26:01 Supplements ranked for biological age improvement
29:49 Stronger interventions like SGLT2 inhibitors and fast mimetics
33:16 Data on fasting duration and calorie restriction
37:00 Best longevity peptides and promising new compounds
38:59 Therapeutic plasma exchange and young blood potential
42:32 Sleep, sex, and movement as core health levers
44:51 Psychedelics and ketamine showing anti-aging promise
48:23 When lifestyle changes backfire and how to adjust
50:19 How to start testing and find a reliable provider

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
→ More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5

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Website: https://www.trudiagnostic.com/

Vigorous Steve is known for his no-nonsense approach to bodybuilding, hormones, and performance enhancement, and in this episode, he brings that same clarity to a wide-ranging conversation on how to optimise your body without destroying your health.

We talk about how to use PEDs responsibly (if at all), why blood work is non-negotiable, and what most people get wrong about testosterone, fertility, and recovery. Steve also opens up about his own journey, how he changed his mind about certain compounds, what he prioritises now, and how to think long-term in a space driven by shortcuts.

00:00 Introduction
02:00 Why some physiques respond better than others
04:23 Steve’s first steroid cycle and the results he saw
09:53 Key blood markers to check before starting TRT
12:12 Why lifestyle changes should come before any injections
15:24 The mental crash after coming off TRT explained
17:45 Bodybuilding logic vs long-term health optimisation
21:02 Stem cells, testosterone levels, and healing properly
24:14 More regular people turning to health optimisation stacks
28:36 Estrogen management, aromatase inhibitors, and common mistakes
32:51 Hair loss, gyno, and steroid side effects that aren't always drug-related
36:15 Growth hormone myths, cosmetic perks, and anti-aging hype
39:17 Mini stacks women use without virilising side effects
44:40 Taurine, creatine, and underrated supplement combinations
49:49 The appeal of mitochondrial stacks for performance and recovery
55:46 Mike's curiosity about sustaining peak physique over time
58:33 Mitochondrial support as a performance game changer
1:03:56 Safe fat loss: mitochondrial peptides vs traditional stimulants
1:08:05 Why retatrutide is a game changer for appetite control
1:16:19 Are peptides just another health fad or here to stay?
1:25:38 The big gap: promising compounds with no human data

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
→ Instagram: https://www.instagram.com/hackyoumedia/
→ TikTok: https://www.tiktok.com/@hack.you.media?lang=en
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Website: https://linktr.ee/vigoroussteve

Stress is unavoidable, but how we respond to it can be completely reprogrammed.

In this episode, Dr. Dave Rabin, board-certified psychiatrist and co-founder of Apollo Neuro, explains how to shift your nervous system from survival mode into a state where healing, performance, and connection become possible.

We unpack the science of safety, how trauma impacts the body, and why most people live in a chronic stress state without realising it. Dr. Rabin shares how wearable touch therapy, breath work, and intentional habits can create long-term change — even when talk therapy and medications fall short.

Timestamps
00:00 Introduction
02:00 Rethinking the mind-body disconnect in mental health
06:49 Understanding stress and how perception shapes its impact
10:28 Key signs and biological markers of chronic stress
16:35 The vagus nerve’s crucial role in recovery and resilience
21:15 Measuring heart rate variability and using it for longevity
27:29 Apollo Neuro and triggering safety through vibration
30:28 How touch and bass frequencies activate soothing pathways
33:20 Chronic stress, fertility, and shutting down reproduction
40:09 Trauma’s impact on genes and intergenerational stress
44:42 MDMA and ketamine’s path from therapy to recreation
49:33 How psychedelics deepen presence and expand awareness
54:46 Creating safety and connection in couples therapy
57:48 When psychedelics are worth considering and what to try first
1:03:30 Top supplements for stress resilience and recovery
1:09:12 Tools and substances that support quality sleep
1:14:01 Daily habits for structure, restoration, and sustainable energy

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
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Instagram: https://www.instagram.com/drdavidrabin/?hl=en
Website: https://www.drdave.io/

Dr. Adeel Khan is one of the leading global voices in regenerative medicine and the founder of Eterna Health, a clinic focused on pushing the boundaries of longevity, stem cells, and disease reversal. In this episode, we dive into the science of anti-aging and what the next decade of human health could look like when we treat root causes, not symptoms.

We explore how stem cell therapy is evolving, why most people misunderstand biological age, and how inflammation and mitochondrial dysfunction are at the core of nearly every chronic disease. Dr. Khan also breaks down what he's seeing in his most elite patients, what makes protocols effective, and why the future of health is about personalisation and proactive intervention, not waiting for something to go wrong.

00:00 Introduction
01:00 Living pain-free after 22 years and discovering stem cells
04:50 What stem cells actually are and why they often fail
07:27 Sorting stem cell myths from real safety concerns
09:05 Using stem cells for aging, energy and preventative health
10:53 Difference between regenerative and longevity medicine
13:45 Who stem cells make sense for
15:13 Exosomes explained and how they work with stem cells
19:08 Immune system decline and how to restore its function
21:42 Daily habits and hidden toxins that impact immune health
24:08 Removing microplastics and unlocking body-wide healing
25:40 Stem cells vs NK cells and when to avoid stem therapy
27:26 Stem cells for chronic pain and how long they can last
28:25 Peptides as support and alternative to stem cell therapy
33:05 Building a next-gen anti-aging protocol from testing to treatment
34:52 Gene therapies becoming real; muscle, brain and mitochondria
38:36 Realistic timelines, compounding benefit and biological testing
40:40 Stem cells for skin, hair and why it's better than Botox
43:24 Why age 120 isn’t just a fantasy and how we might go beyond
46:31 GLP-1s, weight loss shortcuts and better metabolic solutions
48:35 What’s next: partial cellular reprogramming and self-derived cells
50:10 A global shift: new stem cell legality and clinics in the US and Dubai

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
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Instagram: https://www.instagram.com/dr.akhan/?hl=en
Website: https://eterna.health/

Alex Kikel is a clinician focused on advanced hormone optimisation, mitochondrial health, and neurochemical balance. In this episode, we unpack what it really takes to upgrade the human system at every level.

We get into why most people approach optimisation backwards, chasing surface-level tools without building foundational capacity first. Alex breaks down how to layer protocols based on biological priorities: starting with circadian rhythm, blood sugar control, and mineral status, before moving into peptides, thyroid support, and androgen management.

We also cover the smart use of methylene blue, the dangers of overusing NAD+, and how to interpret biofeedback in real time.

Timestamps:
01:00 Starting with mitochondria and how to feel 25 again
04:01 Grounding, sunlight and building up mitochondrial potential
06:23 Macronutrients, fasting, and feasting for brain energy
11:32 Fuelling flexibility with ketones, glucose, oxygen, and choline
14:45 Entry-level supplements for cognitive clarity
16:52 Basic vs advanced stack: B vitamins to plasmalogens
19:10 Methylene blue, brain overdrive, and proper dosing
22:53 SLU-PP-332 and the rise of mitochondrial peptides
26:14 Understanding MOTS-c and mitochondrial-driven fat loss
29:36 Best injectable protocols for cognitive slumps
33:21 Measuring peptide efficacy with inflammation markers
35:27 NAD+, precursors, detox blockers and delivery methods
39:10 Testosterone support via peptides, supplements, and bioregulators
44:41 Growth hormone: ipamorelin, tesamorelin, exogenous GH
49:20 IGF-1 timing and stacking it post-workout for gains
56:00 Splitting GH and tesamorelin for fat loss and performance
59:51 Optimal daily protocol: from sunrise to sleep
1:06:20 Recovery day protocol with grounding and anti-inflammatory tools
1:10:19 Healing peptides: BPC-157, TB-500 and systemic benefits
1:14:43 GLP-1s explained: semaglutide to Retatrutide and future therapies
1:20:54 Emerging 5-stage agonists and injectable mitochondria

DISCLAIMER
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
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Instagram: https://www.instagram.com/alex_kikel/?hl=en
Website: https://theprepcoach.com/

Hormone optimisation is gaining traction, but most people are still getting the basics wrong. In this episode, dual board-certified physician Dr. Kyle Gillett walks us through the full landscape of male and female hormone health — covering everything from thyroid issues and testosterone therapy to peptides, fertility, and long-term HRT use.

Kyle shares his framework for safe TRT, why lower doses often work better, and how lifestyle, sleep, nutrition, and stress still outperform any prescription.

Whether you’re curious, cautious, or already deep into your health journey, this is one of the most practical, data-driven conversations you’ll hear on the topic.

Timestamps:
00:00 – Introductions
01:00 – Early signs you might need thyroid or hormone optimisation
06:12 – Key thyroid symptoms to watch for in daily life
18:06 – Nutrients that support thyroid health and how to supplement safely
20:07 – Why low testosterone is rising and what’s really causing it
26:00 – Introducing the seven health pillars that beat any medication
30:57 – Recognising low testosterone symptoms in both men and women
40:21 – Can you start and stop TRT without losing fertility?
48:25 – Synthetic vs bioidentical hormones and what really matters
52:43 – Should women start hormone therapy before menopause begins?
57:49 – Peptides explained: why they work and how to think about them
1:10:08 – NAD+ versus NMN and NR

DISCLAIMER:
Nothing shared on this podcast is a substitute for professional medical guidance. Always consult a healthcare professional before making any health or lifestyle changes.

Follow Hack You Media
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Website: https://www.gilletthealth.com/

Dr. Andy Galpin, human performance scientist and coach to some of the world’s top athletes, joins the show to dismantle the overcomplicated, overhyped narratives around health and training.

While social media floods us with extremes, Andy brings it back to fundamentals: strength, muscle, and cardio are all non-negotiables, and your plan should match your actual goals – not your ego.

He shares what most people get wrong about recovery, why testing before guessing matters, and how to cut through the noise with clear thinking.

Timestamps:
00:00 Introduction
01:00 How science evolves but doesn't replace real-world experience
04:48 Muscle growth rates between men and women re-examined
10:55 Mind-muscle connection also boosts strength and power
13:42 Mental preparation techniques before training sessions
16:07 Compete vs Survive vs Improve technique
21:32 Optimal training frequency and splitting muscle groups
24:09 Why recovery strategies must be highly individualised
27:01 Even elite athletes still need to deload
29:15 DNA tests are often unhelpful and overhyped
34:31 The truth about saunas, cold plunges and hormones
40:20 Muscle-building rules that actually matter
43:24 Cardio timing and its effect on leg growth
50:19 Should you do cardio before or after weights?
52:00 Optimising training and recovery

Disclaimer
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

Hack You Media
Instagram: https://www.instagram.com/hackyoumedia/
TikTok: https://www.tiktok.com/@hack.you.media?lang=en
More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5

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Follow Mike
YouTube: https://youtube.com/@MikeThurston
Instagram: https://www.instagram.com/mikethurston/?hl=en
First Things THRST: https://youtube.com/@FirstThingsThrst