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Endgame is back - and it’s bigger, sharper, and more powerful than ever.
In this episode, Ben and Dave pull back the curtain on Endgame Volume 2, the 12-month coaching system built specifically for high-performing misfits in cybersecurity, tech, and beyond.
You’ll hear:
Why most people aren’t actually ready to change and how Endgame fixes thatThe full breakdown of the System Initiation phase (mindset, gut health, sleep, hormones, stress, habits, and more)How the new team structure frees up Ben to level up the program even furtherReal talk on expectations, transformation timelines, and sustainable changeWhy this isn’t just about fat loss—it’s a complete system upgradePlus, Dave shares the final results of his fat loss phase, and how this round felt totally different thanks to the mindset shifts built over time.
🚨 Applications for Volume 2 are open now. We start June 30.
Go to wehackhealth.com to book your call.If you’re stuck in the loop - this is how you break it.
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We discuss the most common reasons people fail in their fitness journeys and provide actionable strategies to overcome these challenges based on our experience and expertise.
• Lack of understanding about how the body works and basic nutrition principles
• Pursuing quick fixes instead of sustainable lifestyle changes
• Misconceptions about "healthy" foods and not tracking actual calorie intake
• Excessive restriction leading to burnout and eventual rebound
• Not adjusting approach when progress stalls or plateaus
• Falling for fitness myths like "cardio is the best for fat loss"
• The challenge of building consistent habits that can be maintained long-term
• How unrealistic expectations can derail progress
• Finding the right balance of calories to lose weight while maintaining energy
• The importance of keeping favorite foods in your diet within calorie limits
Make sure to follow us and subscribe to the podcast for more practical advice on fitness, nutrition and health optimization. Share your biggest fitness challenges with us on social media!Support the show
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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.Support the show
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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.Support the show
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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.Support the show
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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/
Support the show
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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.Support the show
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Book your call here
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.Support the show
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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 togetherJoin 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!Support the show
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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 yearSupport the show
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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
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This podcast episode encourages listeners to adopt flexible fitness goals as they head into the new year while also reflecting on personal fitness growth and community. With themes of goal setting, lifestyle adjustments, and engaging conversations about beards, the episode highlights how to cultivate a fulfilling fitness journey.
• Emphasizing flexibility in setting fitness goals
• The significance of community support in reaching personal milestones
• Exploring innovative workout techniques and exercise variations
• The impact of small lifestyle changes on overall wellness
• Understanding the role of hydration and nutrition in fitness
• Emphasizing the power of resetting habits to kickstart the new year
• Encouraging open dialogue about fitness journeys and personal development
• Focusing on engagement and enjoyment in fitness activities
• Insights into practical fitness equipment and its impact on workouts
• Developing insights into the mental aspects of training and disciplineSupport the show
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Jen’s journey of self-discovery takes center stage as she recounts her emotional shift from self-doubt to empowerment. This episode captures a pivotal moment when a photoshoot transformed her self-perception, shedding light on her newfound confidence. Listen to how embracing change and stepping outside her comfort zone brought unexpected rewards, shifting her focus from weight loss to strength and performance goals. Jen’s story is a testament to the power of community support and the mental transitions required to redefine personal success.
Unpacking the role of community and support, we explore the camaraderie within what Jen humorously dubs a “cult-like” fitness circle. This episode is a reminder of how transformative it can be to surround oneself with a supportive network. As Jen shares the benefits of engaging with this community, including the benefits of family health and setting an inspiring example for children, listeners will learn the true value of going all-in and being present. This isn’t just about weight loss; it’s about building lasting connections that empower and inspire.Support the show
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Who knew leg day could be both hilariously daunting and immensely rewarding? Join us as we humorously navigate the monumental task of facing the infamous leg press, diving deep into the mental gymnastics required to tackle those grueling 20 to 30 rep sets. As we discuss the joys and pains of embracing a new training block, we also offer practical insights on balancing fitness routines with the temptations of the holiday season—beware of those Christmas parties that can derail even the best-laid fitness plans!
Shifting gears, we openly share our evolving relationship with alcohol, particularly during festive times. Popular seasonal ales have lost their allure, leading us towards healthier lifestyle choices that prioritize better sleep and improved health. Discover how maintaining an active lifestyle doesn’t have to pause for the holidays as we explore the benefits of a winter bulking routine and the fine art of balancing cardio and weightlifting for optimal personal health goals. Reflecting on a night out with friends, we highlight the surprising joy that can be found in sober connections.
Our conversation takes a scientific twist as we discuss nutrition’s vital role in boosting energy and workout performance. Inspired by a Marine buddy’s unique eating habits, we emphasize the importance of a well-rounded diet rich in complex carbohydrates and proteins. Drawing from expert insights, including Andrew Huberman on dopamine management and Jay Cutler on injury prevention, we wrap up with strategies for optimizing sleep and morning routines to enhance productivity. Join us as we chart the course for setting ambitious goals for 2025, paving the way for long-term success and personal growth.Support the show
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Uncover the secrets to maintaining a fit and healthy lifestyle even amidst life's constant changes with the inspiring story of our guest, Dan. Having started his fitness journey in high school, Dan shares how he transitioned from competitive sports to a home gym during the COVID-19 pandemic, experimenting with intermittent fasting and structured training programs. His experiences reveal the power of mindful eating, protein intake, and workout adaptation, offering listeners practical strategies to stay engaged and motivated on their own fitness paths.
Explore the art of managing hunger and cravings while keeping up with fitness goals. Together with Dan, we discuss inventive ways to maintain a calorie deficit, from enjoying overnight oats with protein to strategically using caffeine. Discover how taking a break from caffeine can improve sleep and rejuvenate its benefits upon reintroduction. Additionally, we delve into the significance of training techniques like tempo and how they can transform your workout routine, providing insights into balancing dietary objectives with lifestyle demands.
Learn how to keep your fitness routine intact while traveling, as we explore effective gym workouts and muscle engagement strategies. With Dan’s insights, we examine advanced techniques such as cluster sets and mechanical drop sets to optimize performance and combat muscle fatigue. This episode also highlights the importance of flexibility and community support in a lifelong health journey, encouraging listeners to embrace healthier choices without excessive restrictions, and to celebrate indulgences mindfully.Support the show
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Ever wondered how to truly maximize your workout efficiency? Join us on the Hacking Health Podcast as Dave Kennedy and I, Ben Canning, share our firsthand experiences with the push-pull-legs training block inspired by legendary bodybuilder Dorian Yates. We dive into the science of heavy initial sets and strategic back-off sets to achieve peak muscle stress with fewer reps. Discover how we strategically place rest days and manage muscle fatigue to cater to the demands of heavy hip hinge movements, all with the aim of finding the perfect rhythm tailored to our individual needs.
Feeling scattered and overwhelmed by the demands of daily life? Let's talk about what it means to give yourself a "factory reset" to reclaim productivity and focus. I discuss my personal journey through a busy lifestyle's impact on routines and how aligning habits with personal goals can transform your day. Learn about the psychological effects of self-discipline and the importance of keeping promises to oneself. As the holiday season approaches, it's a pivotal time to reassess your priorities and recharge to stay aligned with your personal objectives.
Consistency isn't just a buzzword—it's a lifestyle. We break down the key strategies to maintain a healthy balance between diet, exercise, and daily commitments. Overcoming the common hurdles of procrastination and excuses involves setting clear daily goals and integrating physical activity seamlessly into your routine. From managing expectations and adjusting priorities to the significance of regular health check-ups, we cover essential practices for personal growth and resilience. Connect with us at www.hackingyourhealth.com for further support, and prepare to reset your mindset alongside us.Support the show
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Join 'The Program' - Launching Jan '25
What if everything you've been told about cardio for fat loss is wrong? Join us on the Hacking Health Podcast as we, Ben Canning and Dave Kennedy, challenge the conventional wisdom that cardio is the ultimate weapon against weight gain. We start by sharing our personal fitness journeys, the camaraderie that makes it all worthwhile, and how embracing muscle growth has transformed our views on well-being. Hear about the liberating experience of lifting heavy and why my deadlifting journey is more about personal records and less about the scale.
Our conversation with insights from Dr. Rhonda Patrick and Dr. Lane Norton dives into the cardio vs. weight training debate, shedding light on why resistance training might just be your unsung hero in sustainable fat loss. With humor and practical tips, like those from Arnold Schwarzenegger's bicep training, discover how tweaking your technique can supercharge your results. We'll explore the pitfalls of over-relying on cardio, which could lead to increased hunger or unsustainable deficits, and the power of building an efficient metabolism through muscle mass.
With a focus on effective fat loss strategies that stand the test of time, we discuss the drawbacks of fitness trackers, the often-overlooked benefits of walking, and the profound impact of resistance training on both mental and physical health. We emphasize how a balanced routine—one that includes carefully managed caloric intake and the right mix of weightlifting and cardio—can lead to a healthier, longer life. Discover the lasting benefits of understanding your body, the importance of a supportive community, and how lifting weights can be both a passion and a pathway to achieving your fitness goals.Support the show
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More information on 'The Program' here
Use code BF24 for $100 off until midnight Monday Dec 2ndSupport the show
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Amidst the tranquil surroundings of a holiday poolside, Tom experienced a life-altering moment that led him to embark on a transformative journey with the We Hack Health community. From battling anxiety and a lack of motivation, Tom's story highlights the power of stepping into discomfort and welcoming change. Tune in as we explore how personalized coaching by mindset expert Kiara and a supportive network helped him find newfound confidence and mental well-being, illustrating the profound impact one decisive moment can have on a person’s life.
Ever wondered how improving physical fitness can ripple into every facet of your life? Our chat with Tom reveals how shaking up workout routines to fit travel schedules and receiving genuine compliments from friends can boost self-esteem. We explore the symbiotic relationship between physical health and mental resilience, showing how tackling fitness goals can ignite confidence and a zest for life that extends beyond mere physical appearance, impacting both professional achievements and personal interactions.
In the pursuit of wellness, there's more to the journey than meets the eye. Together, we discuss practical strategies for navigating life's tough weeks through simple habits like daily movement, daylight exposure, and journaling. Delve into the philosophy behind WeHackOff, a supportive community fostering growth without judgment. Whether it’s the unexpected benefits of a dedicated fitness routine or the importance of showing up with energy and grit, this episode uncovers how perseverance and commitment can lead to extraordinary achievements and an enriched quality of life.Support the show
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