What is going on, everyone? Welcome to the fit, healthy, and happy podcast. I hope you are ready for some biohacks today. We're going to get right into it, but first I got to introduce my co-host.

I'm KG and I'm in the house and in your ear or on your radio or wherever you're listening to this.

There it is. Radio, apparently.

Radio. I don't know how that one works. Sound system, car, my bad.

We'll take it. Yeah, wherever you are. There's something that somehow says they're listening on a radio. I don't even, I don't get it. Anyhow, that's a start. Today we're going to be talking about biohacking and health hacking. Now, usually this gets grouped in with, you know, being super hippy, you know, being super weird, but the premise of health hacking in general is essentially to,

you know, optimize your time to find things that will make small improvements to your health and

well-being with small incremental little changes that will really add up, you know, where you're going to get a lot of bang for your buck. But we want to go ahead and say that none of these things will, you know, make up for a bad training and diet regimen, but perhaps these are some things you could implement. If you already have great diet, great training and you want, you know, little edges and you want a lot of bang with your buck you want stuff

that's really going to go a long way for a little bit of time yeah and like people are always asking

us we want to even dive into more of these things um but just like about how we get to where we are like

even with mindset and just like we're pretty solid and especially i know josh is like amazing at

this is just being like super productive and just like making every single second count and like even in the gym always

being recovered you know mindset wise is everything's huge and these things we definitely find help

um you know us go through a on a daily basis exactly so we're going to jump right into it.

First and foremost is Tabata and or hit training.

So Tabata is a facet of hit training.

Normally when you hear Tobata, you're going to be doing 20 seconds of max effort exercise,

okay, with only 10 seconds of rest.

So you're doubling your work to rest ratio in the sense that you're really hammering it hard,

you know, really pushing yourself for 20 seconds, exerting the body, having a minimal time to recover and then you're getting back at it. You do this for two to three minutes. Typically it's on for two to four minutes, but I find four is a little bit of a push, especially at this ratio. Now here's the thing. I like to open up to Bata and change it to more of a hit thing.

So perhaps if I'm having a client's is a little bit of a push, especially at this ratio. Now, here's the thing. I like to open up Tabata

and change it to more of a hit thing. So perhaps if I'm having clients doing battle ropes, we have pretty heavy battle ropes. I believe they're about 40 pounds. So if you could do it for 20 seconds, you would be an absolute monster. I don't even know if I could do that. Like 10 hard seconds of the battle ropes 10 to 15 seconds is more than enough at 100% effort so i'll change these ratios you know

maybe i'll ropes 10 to 15 seconds is more than enough at 100% effort. So I'll change these ratios. You know, maybe I'll do 10 exercise, 20 rest, 15 exercise, 15 rest, you know, three minutes, four minutes, two minutes. I'll play with it depending on what I'm doing. But what's beautiful with the Bada and hit is essentially you're getting your heart rate to such a high measure that your body thinks it's dying.

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