Hacking Your Health Hydration Lies, Creatine Truths & Why Men Need 2× Cardio [The Health Update You Actually Need]
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Nov 18, 2025 This week, the hosts tackle the surprising prevalence of chronic underhydration and suggest simple hydration hacks. They reveal that men may need double the cardio they think and explore the benefits of higher creatine dosages for muscle and cognitive health. With a critique of AI fitness apps for lacking emotional support, they emphasize the importance of human accountability. They also discuss the benefits of sodium for longevity and encourage intentional movement for remote workers. Tune in for insights on optimizing health in a tech-driven world!
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Prioritize Daily Hydration
- Drink at least three liters of water daily and use electrolytes if you sweat heavily.
- Start with a liter in the morning and keep water beside you to fix fatigue, cravings, and cognitive slowdown.
Rethink Your Creatine Dose
- Increase creatine beyond 5 g: aim for ~10 g for muscle and up to 20 g for acute brain resilience.
- Creatine is safe for most people and does not harm kidneys; split doses across the day if needed.
Men May Need More Cardio
- A large Biobank analysis suggests men may need roughly double the weekly cardio minutes to match benefits seen in other groups.
- The study used accelerometers and didn't adjust for resistance training, so interpret it as a directional warning.