Hydration Lies, Creatine Truths & Why Men Need 2× Cardio [The Health Update You Actually Need]

Hacking Your Health

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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1. Leg Day Lows & Training Preferences (00:00:00)

2. Supersets For Time And Muscle Gain (00:00:57)

3. Hydration Deficits And Easy Fixes (00:03:47)

4. Creatine Dosing For Muscle And Brain (00:07:54)

5. Cardio Volume, Intensity, And Health Outcomes (00:11:17)

6. Sodium, Blood Pressure, And Longevity Claims (00:16:38)

7. Remote Work Sedentary Traps And Movement (00:21:18)

8. Hotel Gyms, Tension, And Momentum (00:26:40)

9. AI Coaching Limits And The Power Of Tribe (00:31:12)

10. Omega-3s, Lipids, And Risk Nuance (00:36:18)

11. Intentional Walking And VO2 Benefits (00:40:23)

12. John Hammond Shoutout & Cybersecurity Lifestyle (00:43:34)

13. Wrap-Up And Black Friday Supplement Deal (00:44:50)