A lot of people in Cybersecurity talk about struggles with ADHD, I relate to this very hard so I went through a consultation...officially got diagnosed and I took ADHD medication for 6 months.

But to be honest, I think it made things worse.

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Something a little bit different this week. 

Andreas interviews me - the origin story and the coaching evolution. From working on the gym floor to building a cybersecurity specific health eco-system.

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This week on The Weekly Patch, we break down some of the biggest studies in fitness, nutrition, and longevity and dismantle a lot of the bullshit circulating online.

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We cover:

Why 10,000 steps isn’t enough - and why intensity per minute matters more

The new “exercise in a bottle” drug (SLUPP-332) and what the mouse research actually says

The truth about protein timing and why 60–70% of your protein before 1 p.m. beats evening intake

A look at Ben’s new coaching program LEVEL ZERO, launching January 12

How ultra-processed foods hijack ghrelin and turn off your fullness signals

The creatine scandal: 34% of products under-dosed and what to look for

The Omega-3 rollercoaster continues: new data showing major cardiovascular & cognitive benefits

Why “I don’t have time” is a lie..again - high-intensity compressed training beats moderate 5-day splits

The difference between progressive overload vs. going through the motions
Why changing your program every 2–3 weeks destroys your progress

If you care about longevity, muscle, metabolism, performance, and building a system that actually lasts, this episode is loaded.

Listen. Take notes. Upgrade your human operating system.

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AI ... the hot topic at the moment, we're all using it, allowing it to infiltrate our day to day, run our tasks, automate our life, produce our creative... but at what cost? How do we manage using it in a manner that benefits us and allows us to excel without ruining everything?

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Form being told he was going to being in a wheelchair by 30, to completing the Rouge 1000lb club challenge.

A conversation about confidence, identity, self-worth, imposter syndrome and overcoming adversity.

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Ben & John talk on the lifestyle crisis that the cybersecurity industry face, the difficulty maintaining a healthy lifestyle in a high demand, 'always on' industry. Burnout and their own personal experiences as well as role models - people within the industry that are in a position to shape the future of the space and rewrite the narrative.

The importance of routine, the need for balance, moderation, and a long-term commitment to health and well-being, while also addressing the cultural pressures within the cybersecurity field.

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Most people only chase goals they know they can hit.
Patrick isn’t wired that way and that’s exactly why this conversation matters.

In this episode, Patrick (former U.S. Army Ranger turned cybersecurity consultant) breaks down the real reason hard things matter: standards. The ones you earn, the ones you carry, and the ones that quietly ruin your life when you let them slip.

We get into:

• Why comfort made him miserable
• The moment he realised “doing enough” was actually killing his potential
• How he used challenge as a compass - not a punishment
• What 33 lbs lost in 12 weeks really says about someone’s identity
• Why self-employment exposed every gap in his discipline
• The psychology of long-term goals (2+ years, not 6 weeks)
• What the Ranger Tab taught him about carrying standards for life

If you’ve ever felt stuck in comfort, coasting, or running on fumes — this episode will feel uncomfortably familiar.

Patrick isn’t here because he “needed more knowledge.”
He’s here because he needed someone to hold him to the standard he knew he was capable of.

This is what happens when you stop avoiding hard things and start choosing them.

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In this week’s episode, Ben and Dave break down 10 big ideas from the worlds of health, fitness, and fit-tech. From why most people are quietly under-hydrated, to why men need way more cardio than they think, to the real reason AI coaching apps get abandoned by week five.

It’s part science, part real-world experience, and part “stop bullshitting yourself” conversation - aimed squarely at tech and cybersecurity pros trying to run a high-performance life on a broken operating system.

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Catch the episode with John Hammond here
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In this episode, Ben and Dave discuss various topics related to health, fitness, and personal anecdotes. They explore the importance of sleep, the role of motivation and accountability in workouts, and the innovations in health technology, including wearables and GLP-1 medications. The conversation also touches on the significance of fiber as a staple supplement and the mind-body connection in achieving fitness goals.

Takeaways

AI can't fix microphone problems.
DHA and Pregnalone can optimize testosterone therapy.
The global biohacking market is projected to grow significantly.
Sleep is crucial for recovery and productivity.
Gamification can enhance workout motivation.
Velocity-based training is more effective than one rep max.
Fiber is essential for overall health and should be a staple supplement.
GLP-1 medications can help reduce cravings for substances.
Thinking about workouts can enhance strength gains.
Positive thinking can lead to better health outcomes.

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We sit with Jason to unpack how a lifelong lifter shifted from volume and “eat everything” to patient nutrition, better sleep, and smarter training, dropping from 277 to under 200 without losing himself. Strength holds, health markers improve, and the mindset around age flips from limit to leverage.

• moving from bro splits and high volume to higher frequency with lower volume
• focusing on body composition instead of scale-only goals
• building a sustainable deficit with high protein and precise tracking
• prioritizing sleep, sobriety, therapy, and stress management
• reframing plateaus as data and progress as long-term
• keeping strength while cutting and why definition looks “bigger”
• challenging age myths and choosing daily standards
• using community, curiosity, and coaching to individualize plans

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We Hack Health: Twitter
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