Ever wondered how people make dramatic body transformations that actually last? In this raw and honest episode, Dave Kennedy opens up about his five-year journey from 320 pounds to the best shape of his life at age 42.

"How do you do it?" Dave reveals it's not about quick fixes or miracle diets, but rather a "system of disciplines, a system of regiments, a system of consistency" built gradually over time. Both hosts break down the common misconceptions around fitness transformations, explaining why dramatic overnight changes rarely stick. Instead, they advocate for building small, sustainable habits that eventually become lifestyle changes.

The conversation tackles the hierarchy of importance in fitness: why food management trumps exercise when starting out, how to separate the roles of calorie management, cardio, and resistance training, and the vital importance of patience. Dave shares candid insights about formerly weighing 320 pounds and how tracking calories fundamentally changed his relationship with food, while Ben offers practical frameworks for approaching fitness as a long-term journey rather than a quick sprint.

They don't shy away from discussing controversial topics like GLP-1 agonists (Semaglutide, Tirzepatide), acknowledging their benefits while emphasizing they're not substitutes for building proper habits. Perhaps most powerfully, they explore how community support creates accountability and knowledge-sharing that dramatically increases success rates.

Whether you're just starting your fitness journey or trying to break through a plateau, this episode delivers actionable wisdom from two people who've both lived the transformation process. Subscribe, share with someone who needs to hear this message, and join us in building sustainable systems that change lives.

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Creatine is a naturally occurring compound that offers benefits beyond muscle growth, including cognitive enhancement, heart health protection, and neuroprotective effects for long-term brain health. This powerful supplement works by increasing ATP production in your cells, creating a reserve of energy that helps with everything from workout performance to brain function.

• Creatine is produced naturally in the body (about 1g daily) and found in red meat and fish
• 90% of creatine is stored in muscles with 10% in the brain and testes
• Functions as phosphocreatine to help produce ATP, your body's cellular energy currency
• Traditional protocol includes 20g loading phase for two weeks followed by 5g daily maintenance
• Recent research suggests 10g daily may provide optimal cognitive and physical benefits
• Helps improve workout capacity by allowing more reps and faster recovery
• Offers neuroprotective benefits that may help prevent conditions like Alzheimer's and Parkinson's
• Improves short-term memory, focus, and can enhance cognition during sleep deprivation
• Supports cardiovascular health and may benefit those recovering from heart failure
• Contrary to myths, has been proven safe for kidneys by the National Kidney Disease Association
• Especially beneficial for vegetarians and vegans who don't get dietary creatine
• Water retention from creatine is intramuscular, actually enhancing muscle definition
• Benefits both men and women without causing unwanted "bulk" in female users
• One of the most researched supplements with minimal side effects
• Can be taken any time of day - consistency matters more than timing

If you want to learn more about supplements or have topics you'd like us to cover, reach out to us on social media at WeHackHealth on all platforms.

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Mindset is the foundation of any successful fitness journey, forming the essential groundwork before nutrition plans or training programs can be effective. 

• Mental resilience requires keeping the promises you make to yourself
• Having the discipline to show up when motivation is lacking creates long-term consistency
• Fat loss often provides more immediate feedback and psychological rewards than muscle building
• Going through periods of lower motivation is normal, even for experienced fitness enthusiasts
• Community support creates accountability and motivation when personal drive is diminished
• Progress requires patience and understanding that everyone starts at different levels
• Focusing on how far you've come rather than fixating on perceived flaws changes perspective
• Small shifts in mindset can transform an average workout into your best session in months
• Surrounding yourself with positive people amplifies your results and mental state
• The six inches of real estate between your ears determines your fitness success

Join us next week for a deep dive on creatine, exploring its benefits beyond muscle building, proper dosing protocols, and why it's a staple supplement in our routines.

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Dave and Ben announce their long-anticipated collaboration with wrestling legend Diamond Dallas Page on a new USDA-certified organic vegan protein powder that's been in development for over a year and a half.

• Dave recounts how he initially met DDP through a cybersecurity speaking engagement
• The relationship evolved from friendship to business partnership as DDP wanted to create an organic protein product
• Creating the protein involved over 200 iterations to perfect the taste, ingredients, and packaging 
• The product is 100% GMP certified, USDA organic certified, vegan, and gluten-free
• New products coming soon include a green apple pre-workout with increased AlphaGPC
• Future product plans include an essentials range with properly dosed vitamins and minerals
• The team discusses their commitment to transparency in ingredients and proper dosing
• Ben and Dave share workout programming recommendations for beginners

If you're interested in our organic vegan protein with DDP or other Hacking Your Health supplements, keep an eye on our website as we'll be launching these new products very soon.

Check us out here: https://www.hackingyourhealth.com/ 

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Ben and Dave return to discuss recent developments in fitness research and share personal updates on their cutting phases and body composition goals.

• Dave is aiming to drop 10 more pounds to reach 215-216 lbs, which would be his leanest yet with his current muscle mass
• Ben is preparing to start his own cutting phase in the coming weeks for an event approximately 11 weeks away
• New research challenges the effectiveness of standard 5g creatine dosing for muscle growth benefits
• Studies suggest 10g of creatine may be necessary for cognitive benefits
• Training to failure is discussed as a simpler, more effective approach than trying to leave "1-2 reps in reserve"
• Recent meta-analysis shows no significant difference between eccentric and concentric training for muscle hypertrophy
• Both hosts advocate for controlled tempo training for improved mind-muscle connection and injury prevention
• Simplicity in training approach is emphasized over complicated techniques that may only benefit advanced bodybuilders

We're excited about the new program launches and protein products coming soon. Follow along with our cutting progress and stay tuned for more evidence-based discussions on fitness and nutrition.

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Health transformation is a journey that requires adaptation, support, and individualized strategies. In this episode, we delve into the comprehensive Endgame program designed to equip tech and cybersecurity professionals with the tools for sustainable success.

- Focus on a holistic approach to health and wellness
- Importance of individualized strategies within the coaching program
- Overcoming common hurdles like stress, burnout, and fatigue
- Understanding and navigating through the phases of the Endgame program
- Building community support with group connectivity
- Tools and resources provided for lasting lifestyle changes

Join us to explore how we can empower you on your health journey.

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We explore the complexities of intertwining fitness with personal growth through our airsoft journey and life updates. By sharing our experiences, we highlight the value of community, the importance of overcoming challenges, and the excitement of launching new fitness programs.

- Ben & Dave reconnect after a brief hiatus 
- Life adventures in airsoft and family updates 
- Introduction of new fitness programs on the horizon 
- Discussion of training methodologies focused on muscle growth 
- Emphasis on the significance of failure in fitness journeys 
- Encouragement to embrace life challenges and fitness together

Join Endgame here...

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In this episode, we dive into our journey of fasting for 72 hours, exploring the physical and mental challenges we faced along the way. We share our craving for food, the anticipation of meals, and the insights we've gained about our relationship with food and time management.

• Discussing the physical and mental challenges faced during fasting 
• The liberation and productivity found in not preparing meals 
• Navigating temptations and smells from food during the fast 
• Experiencing mental clarity and its contrasts with hunger 
• Planning our post-fast meals and the significance of choice 
• Reflecting on how fasting changes our perception of food 
• Encouraging listeners to explore their own relationships with food 

We have a new blog post on the science-driven approach to our supplement brand. Check out www.hackingyourealth.com for more insights and transparency into what we do!

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This episode dives into the nuances and benefits of fasting, particularly its potential to enhance health, longevity, and cognitive function. Our hosts explore personal experiences, scientific insights, and the misconceptions surrounding fasting, encouraging listeners to approach their health journeys with simple frameworks and sustainable practices.

• Sharing personal fasting experiences and observations 
• Understanding autophagy and its health implications 
• Discussing the overall health benefits of fasting 
• Debunking myths surrounding fasting as a fad diet 
• Tips for successfully initiating fasting practices 
• Advocating for realistic health and fitness goals for the new year

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What if the key to unlocking a vibrant life lies within a simple shift in mindset? Our guest, Thomas, shares his incredible story of transformation, rising from the depths of despair to embracing a renewed sense of purpose and vitality. Thomas takes us back to a time when health issues and a bleak outlook clouded his life before December 2022, and how hitting rock bottom became the pivotal moment that sparked a profound change. His journey of personal growth has led to improved health, strengthened relationships, and a newfound excitement for the future, all fueled by the power of inner work and self-discovery.

Thomas opens up about his battle with imposter syndrome and the quest to find his true self. Through candid reflection and vulnerability, he has shifted from a place of insecurity to becoming more intentional and assured in his roles as a husband, father, and friend. This episode highlights the transformative impact of inward reflection and the challenges of facing uncomfortable questions. Thomas’s journey has even inspired his partner to embark on her own path of change, emphasizing the importance of seeking guidance and support for personal development. We explore the ripple effect of personal growth on relationships and community and the joy of living authentically to inspire others.

From overcoming gym anxiety to breaking self-imposed limits, Thomas shares how a fitness journey has empowered him to push boundaries and explore new goals. Building a home gym and experiences like a Colorado lifting camp unveiled hidden strength, shifting his mindset and fostering a love for the fitness community. The excitement of potentially becoming a trainer and guiding others on their journeys captures the essence of perseverance and the joy of helping others succeed. By embracing a proactive approach to life and understanding the broader impact of self-improvement, Thomas has not only transformed his life but also inspired those around him to pursue their own paths of growth.

Support the show

Check out Overclock and Protein Protocol here

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