The secret to going from 320lbs to Six-Pack Abs

Hacking Your Health

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

Check out Overclock and Protein Protocol here
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

فصل ها

1. Catching Up On Current Cuts (00:00:00)

2. The System Behind Successful Transformations (00:07:09)

3. How Dave Lost Over 100 Pounds (00:14:29)

4. Food Management vs. Exercise Priority (00:22:57)

5. Discipline and Consistency Over Time (00:32:42)

6. Building Habits Before Quick Results (00:40:15)

7. Calories, Cardio, and Weight Training (00:48:49)

8. Finding Your Community and Support System (00:55:19)