Hacking Your Health

Latest Episodes:

More fitness lies: getting 10,000 steps isn't enough, is creatine a line and 'exercise in a pill' Dec 09, 2025

Show notes

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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Where to find us
We Hack Health: Twitter
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Check out Overclock and Protein Protocol here

Ai has ruined everything...or has it? A conversation with ShaunDotCoach Dec 08, 2025

Show notes

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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Cyber Pro 8 week system reset
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Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Check out Overclock and Protein Protocol here

Confidence, imposter syndrome, self-belief, proving a point - over-coming adversity Dec 02, 2025

Show notes

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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Cyber Pro 8 week system reset
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Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Check out Overclock and Protein Protocol here

John Hammond: Is cyber security hustle culture killing us? Nov 30, 2025

Show notes

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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Cyber Pro 8 week system reset
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Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Check out Overclock and Protein Protocol here

Standards, struggles and self mastery - why hard things matter w/ Patrick Nov 21, 2025

Show notes

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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Want to know more about coaching? Book a call with Ben here

Where to find us
We Hack Health: Twitter
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We Hack Health: Discord
Check out Overclock and Protein Protocol here

Hydration Lies, Creatine Truths & Why Men Need 2× Cardio [The Health Update You Actually Need] Nov 18, 2025

Show notes

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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Want to know more about coaching? Book a call with Ben here

Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Check out Overclock and Protein Protocol here

Ozempic/GLP-1 Breakthroughs, Sleep Wins, VBT Strength Beat 1RM, Fiber Fix for Longevity Nov 04, 2025

Show notes

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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Want to know more about coaching? Book a call with Ben here

Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Check out Overclock and Protein Protocol here

The Truth About Getting Fit After 40: Jason’s We Hack Health Journey Nov 01, 2025

Show notes

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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Want to know more about coaching? Book a call with Ben here

Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Check out Overclock and Protein Protocol here

AI Meets Wearables, Health Gets Smarter - but is this a good thing? Oct 21, 2025

Show notes

We explore how wearables and AI are colliding with training and recovery, why trimming junk volume can accelerate gains, and how lifestyle patterns like the Amish offer a blueprint for lower obesity and better longevity. We also stress sleep fundamentals, data privacy tradeoffs, and a training split that actually fits life.
• Oura’s funding shift toward a health operating system
• Data privacy lessons from 23andMe and acceptable risk
• Wearable accuracy limits and calorie burn myths
• Using trends over single data points for decisions
• Legs push pull split to manage fatigue and recovery
• Cutting junk volume for better muscle and less pain
• AI-assisted bloodwork review for clearer insights
• Amish lifestyle patterns and obesity comparisons
• Sleep maxing hype versus proven fundamentals
• Eccentric tempo research and practical training takeaways
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Support the show

Want to know more about coaching? Book a call with Ben here

Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Check out Overclock and Protein Protocol here

GLP-1s, Protein Hype, and Smarter Lifting: A No-BS Guide to Modern Health - The Weekly Patch Oct 21, 2025

Show notes

We lay out ten high-signal finds in health, tech, and performance, from Costco GLP‑1 access and a retatrutide preview to why three-minute rests build more muscle and when tempo actually matters. Along the way, we call out protein label traps, safer hair-loss strategies, and the sleep tech that moved our numbers.
• new weekly format of ten curated topics
• personal nutrition updates and adherence struggles
• GLP‑1 basics, benefits, risks, and muscle preservation
• early look at retatrutide’s multi-agonist profile
• finasteride cognitive risks and lower-risk hair options
• protein marketing versus amino acid quality
• essential amino acids versus protein in maintenance
• Whole Foods October reset and group accountability
• three-minute rest intervals for hypertrophy
• practical splits, supersets, and cooling tools
• tempo as a teaching tool, not a hypertrophy hack
• Eight Sleep gains in HRV and resting heart rate
• evolving from 1RM chasing to sustainable strength
• omega‑3s for soreness and recovery
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Support the show

Want to know more about coaching? Book a call with Ben here

Where to find us
We Hack Health: Twitter
We Hack Health: Instagram
We Hack Health: Discord
Check out Overclock and Protein Protocol here

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