Def Con - A We Hack Health Survival Guide

Defcon is the biggest conference in the cybersecurity world accompanied with BlackHat and BSides Las Vegas - Hacker Summer Camp can be a difficult one to manage - join us this week where we break down how we plan to stay on top of our goals while battling Vegas. 

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Streaks And A Big Launch

SPEAKER_01 0:00

Yo, what's up, buddy? Welcome back to Hacking Your House Podcast. I am Bank Hunning. And I'm Dave Kennedy. We are back once again. We did it. We were doing it.

Dave 0:10

We're doing it.

SPEAKER_01 0:12

Actually, he was thinking, I was typing in the so like labeling the episodes, and this is our seventh week in a row. So I mean, like not grindbreaking, but we have stuck in the back.

Dave 0:22

What we gotta do is break our last streak, which was like three years or something like that. You know? Yes. So we gotta break the next streak. So we gotta go to like four years and then we can take like a month break. And then and then, you know, yeah, yeah. And then we'll do five years and then take a month break. And then by the time we're like 90 years old, we're still gonna be talking about how to get jacked, you know.

SPEAKER_01 0:40

So yes, yeah, yeah, yeah. Other considerations when you're 90 years old and can no longer walk. Yeah, yeah.

Dave 0:45

What's the what's the update? Big day for you today? Big day. This this today marks the uh a year and a half worth of uh just absolute focused mindset, accomplishment, uh, everything that comes along with that, right? You know, so so today in about an hour or so, uh, we're you know, so you'll hear this next next Tuesday, but uh in about an hour or so releasing Night Beacon uh to the world. And uh something that I'm I'm really incredibly proud of, uh, you know, for my team and and you know how we were all able to come together, you know, seeing a company, you know, I've never, you know, I talked about this in the last podcast, but I've definitely never done this before, you know, you know, and and you know, when you when you have to when you when you look at something, you know, a year or two or three in advance, you you have to figure out, you know, what are the steps that I need to get there, right? And and so, you know, I believed in my team, um, I believed in my people, but I knew that I was gonna have to change the just like you'd have to do with fitness, right? You know, you have to change your mindset in fitness so that you're consistent, you know, you're you're seeing the reward that takes, you know, it's delayed, you know, it takes time and and years. You know, Mason, uh, my my youngest son, you know, he's doing a 300 calorie deficit right now and uh he's lost four pounds. He's like, Dad, I didn't realize just by shaving out 300 you know calories, I could lose, you know, three you know, four pounds. And he's like, Yeah, dude, that's that's literally all it is, man. He's like, this is easy. I'm like, yeah, I see. You know, now that you know, and um, and so you know, it's like today's uh a culmination of of completely reteaching a company. So, you know, it's this it's this pendulum, right? Because you can completely tank your company when you're trying to rebuild from scratch, right? Um, so you still have to maintain everything you're doing at a high excellence, and you have to do this pendulum swing where you're you're changing the company to be something completely different. And you know, I'm really um proud of how we were able to do that. You know, it's a it's a completely different company than what it was, you know, a week ago to six months ago to a year ago. And um, seeing that change and seeing the team rally together for for this release, and you know it's not just we're releasing a new product or you know, a new technology or you know, ways of doing our MDR services, it it to me it's it's it's a very transformational technology. It's something that hasn't been done before in this industry, and it really works. You know, and I know it works because our SOC analysts use it all the time, right? You know, it's basically built from our SOC and how to make our sock the most efficient it can be. So it's not like you know, we're a product company trying to wedge another piece of technology into here. It's it's we I I didn't actually envision this being a product that we were gonna sell independently. You know, I did it to fix our SOC, and and so it really changes, you know, um, all of the struggles that we had from detection engineering to you know, alarm volume, signal to noise ratio, um, you know, just responding so much faster than we ever hooked could before and and using this amazing transformational technology and AI uh to be able to do it. So in in less than an hour, I'll be you know talking to 400 people that have registered for our webinar and um talking about the amazing things that we've been doing here. Um and and I'm just more I I can't explain how proud I am, how excited I am, um, you know, where where this is going. Uh it's it's it's it's uh it's surreal. It's surreal. I never thought I'd be, you know, when you do something, you know you're eventually gonna get to this day, right? You know, like this day somewhere, but it's so far off. And the be at this day is is really, really special. So um I'm I'm

Delayed Gratification Builds Winners

Dave 4:10

I'm excited for it.

SPEAKER_01 4:11

Well, I think the you know you mentioned there, like the delay gratification, like to be able to have the foresight to be like, okay, I'm gonna work on this for a solid year, year and a half, is difficult because we want that sort of instant gratification. And especially even with AI, like I can just fucking create, you want to build a website, yeah, give me fucking half an hour and I'll get it done here, and something, something works. Yeah. So like to be able to go, okay, I'm gonna like take this whole thing apart, rebuild it, and make something completely brand new, and it's gonna take a hell of a lot of work and an extended period of time, I think is uh something that is often overlooked because everybody wants the result of whatever the thing is immediately. The same with people's health and fitness journey. They're like, if I say, look, it's gonna take a year and a half, people are like, fuck.

unknown 4:49

Yeah.

SPEAKER_01 4:50

You have to do the work for a year and a half. And I'm like, well, you spent 35 years fucking yourself up.

Dave 4:54

So yeah, I mean, if you're gonna give me a year and a half trade-off in retrospect, yeah, you know, um, uh of what actually you know this is. So yeah, yeah, 100%. Well, and that's the thing, it's like, you know, the there there's multiple studies that are showing, you know, this this generation, so every every generation you want to be smarter than the previous generation, right? And historically that's always been the case. So if you ever look at, you know, history and from the 1900s to now, every generation that has come out has been substantially smarter in language skills, reading skills, uh technology, whatever, right? So, so that that next generation is substantially smarter. And when you look at um the this current generation, they're not as smart as the previous generation. Reading skills, interpretation skills, uh, you know, and and and a lot of that, you know, they're they're showing down in the data studies is due to technology being integrated into our school systems. You know, we do not retain as much knowledge from a person than we do from technology, right? And that's that's that's how we're wired DNA-wise. You know, we care about people generally, I think a lot some people don't, but we generally care about people. So when somebody's communicating or talking or trying to spread knowledge, you take that in your brain as being important versus, hey, it's a you know, a person on a YouTube screen that is presenting, you have no care of that person, it's not interpretive of them, they're not gonna yell at you if you're not paying attention, you know, so you lose less of the skill. And so, you know, that that you know, and I've noticed it in my my kids. I've really tried to help them with this, is that the delayed gratification component of, you know, you have to work to something. You know, a lot of these video games, they teach, you know, instant gratification, right? Um, there's no reward down the road other than maybe getting a trophy or something like that. But there's really no rewards for for building yourself up and doing the things that take a lot of time for you, you know, to get that sense of accomplishment or gratification, you know? And so, you know, when I look at at anything from, you know, uh cybersecurity to to fitness and health, they're all intertwined very heavily. I mean, you can't be an expert overnight in cybersecurity. In fact, you can really never be an expert in cybersecurity. You know, it's always something you're learning, you know, new every day. I mean, I learned something new every single day. And and so, you know, you always have to look at that as a continuous learning pattern with the eventual gratification that you're gonna go ahead and be able to speak to an executive or a Fortune 500 company or at DEF CON or Black Hat. And, you know, those are those are things that that are delayed gratification. It's a culmination of all the hard work that you've put in. And I have the utmost respect to those people that are, you know, presenting this year at DEF CON and Black Hat. You know, it's a it's a culmination of their careers of all the hard work that they've done on research or new innovative ways of doing things. And I've always respected, you know, the folks that get up in front of a stage and share with a thousand people or 5,000 people, you know, the cool things that they've done to really progress this industry forward. So it's something that we need to get back to in our culture, which is, you know, working hard for something, doing something hard, you know, for an extended period of time for an eventual reward, which is, you know, ultimately at the end of the day, what's the most rewarding thing that you can get out of life is

Tech, Attention, And Instant Rewards

Dave 8:04

your fitness. It's literally tied to your mind and body. We talked about that last week, but it's also tied to how you are, you know, to be a father or you know, a wife or you know, a friend, um, or you know, a son or a daughter, you know, all of those things um you know equate to it. You know, I I always love getting the compliment of like, you know, like I my son one time, I was taking this, it's a long story, but in the RV, I think I think I talked about last week, but the the the the shiny.

SPEAKER_01 8:29

Did you get it sort of did you well the whole first of all, people need to know did you sort the valve?

Dave 8:33

The poop is all taken care of. I only got a little bit on me, um, but I was wearing gloves, so it was fine. Um and so the valve is now closed, it ain't closing perfectly, it's all fixed, uh, no issues there. Fixed the whole RV. Um, I was able to get the RV back without ripping out the electrical components out of my my my farmhouse over there. Um so everything's back to back to normal on that front. But uh, you know, it's it you know, where was I going with that?

SPEAKER_01 8:53

I got I got the shower door, the shower door.

Dave 8:56

Oh yeah, so the shower door um you know fell off, right? And I'm picking it up, and this thing's heavy. It's probably like a hundred pounds. And my son looks over to me and he's like, he goes, Dad, you need some help lifting this? He's like, wait a minute, never mind, you're fine. Uh you know, I'm like, yeah, I like being the strong dad. You know, like like everybody considers me the strong dad. If somebody needs to come in and lift something or open up a ketchup bottle, you know, they go to me. And I love that feeling, right? You know, it's it's something that, you know, you know, the kids look up to that. They they are out there lifting, they want to be as strong as dad, you know. And uh it's it's one of those things that, you know, for your for your own sake, you know, for longevity and living this life, though, we only look at one time at it, why not live you know healthy and everything else? I was at Orange Theer this morning at 8 a.m., you know, uh uh lifting weights and and running and sprinting and everything and beating the guy next to me, which I definitely did beat. Um and so, you know, it's it's one of those things that's that's pretty awesome.

SPEAKER_01 9:42

So well, just that you mentioned running there, um, something happened yesterday that I had a bit of an identity crisis. I ordered two pieces of cardio equipment for the gym. I I mean I have I have yeah, I have one, so I have the bike and I'm okay with that, but I've I've ordered two pieces of cardio equipment for the gym. So I don't know if I'm like having a midlife crisis or what the fuck's going on, or maybe I'm evolving into my cardio era, or maybe they'll just sit downstairs and not be used. But there are two additional pieces of cardio equipment coming for the gym. That's strange. Yeah, I know, I know. I was actually thinking about you, I was like, maybe I should consult Dave about this to make sure that this is the right move. Um, but anyway, I want to talk about you mentioned DEF

Vegas Conference Survival Starts With Expectations

SPEAKER_01 10:22

CON. I want to talk about DEF CON and essentially I guess travel and conference and everything comes together, but obviously DEF CON, Black Hat, Vegas in general is coming up, and I want to sort of give some guidance and advice around surviving it. Um the first thing I'm gonna say is I sat with Dill this morning and we're sort of trying to plan our time there and like where we want to be, what we want to see, what we want to do, who we want to interact with. There's a lot of shit going on. I looked at the the unofficial DEF CON schedule, and for the I think it was the Friday and the Saturday, there are two over 200 events going on each day, which is why it's wild. I was like, how am I supposed to select what what like where am I how am I supposed to know where I'm going or what I'm doing? Um but I know the pressure, the stress, the struggles, the almost like uh endurance aspect of whether you're there for three days or two whole weeks, like the endurance aspect that comes from Vegas in general, but specifically trying to be involved in the culture, trying to be there to absorb as much information as possible or share as much information as possible, um, being able to, you know, hang out with your friends, your peers, enjoy some downtime, have a couple of drinks, but still be sharp for the next day. And if you are on a health and fitness journey, being able to maintain that at some level. Um I want to share what I uh what I will be doing, um, what I've advised clients to do. Um Dave and I will be at the gym at some point to be continued, but I think the the main thing whenever it comes to travel in general, conference travel, my sort of uh very first uh uh point of conversation with anybody, client-wise or whatever, whenever I'm having the conversation about travel, is uh just the managing expectations aspect because I think we can fall into the trap that we want to do everything to the same level that we do whenever we're at home. I think people get so ingrained in their routines and their behaviors or habits or patterns that they expect that they can translate that over to wherever it is that they're going. And while that in an ideal world that would be fantastic, it's not that. Um, and I think having an understanding of having a at-home routine that you know you're in control for the most things, but having a travel routine sort of softens the blow. Because I think that the one biggest downfall people have is they are on it for X amount of months, six months, three months, two months, whatever it might be, and then they have some travel come up and they're so far out of the routine that they find it difficult to get back on. And the conversation then becomes of like, oh well, I was out of the habit of the routine whenever I was traveling and I fell off the wagon and it took me X amount of weeks or months to get back on it. Whereas if you can set yourself some sort of baseline things that you want to get done so you're still ticking the box while you're away, I think that that's the way that you can be successful and incorporate travel and everything in between. Um, for me, uh scoping out gyms. Now, you may not be want to be a person that goes to a commercial gym whenever you're away. There are many, many in Las Vegas. Uh, I will visit visiting a few because I just enjoy the atmosphere and being around them. But uh from my experience, all of the hotel gyms are better equipped than the majority of hotel gyms anywhere else that I've been in the country. So you may not be able to get your and even if they're not, back to your comment, whether it was last week or the week before about the 50 pound dumbbells, you know, it may not be perfect, it may not be optimal, but you can still do something. And I think if we talk specifically on training initially, like the biggest thing for me is just doing something, like taking the box of some sort of intentional movement initially, some point throughout the day, or X amount of days across whatever time period you do there is essential for your mind, for your body, but also for your long-term habits and your long-term goals.

Dave 13:57

Yeah, there's no excuse when you go out, you know, on travel to not get your lifts in to get your stuff done. Yes, it's it's taxing, but you know, you can wake up an hour earlier or when you get done you know at night, uh, probably at not at night, especially at Black Eye and DEF CON. There's a lot of typically drinking involved in partying, but uh many, many drinking events. But get it out in the morning. Um, and you know, most of the gyms have an incredible gym. You know, if you stay, if you stay at the ARIA or the Cosmo or Caesars, they have phenomenal gyms there that are have everything self-contained that you would need um in those individual environments. And for me, you know, over the years, I've gotten more into more machines. I I love machines. Uh, I just feel like you know, you really can't can't jack yourself up. Um, they're really good for you know, time under tension and getting that muscle, you know, really getting a nice, nice hammering away on those muscles. So anytime there's you know, um, you know, a weight stack uh weight stack or you know, anything like uh, you know, pulley systems, those types of things, ropes, um, you know, though I I usually navigate towards those. And yeah, it can be kind of busy in the mornings and things like that, but there's always equipment out there for you to be able to use. You can obviously obviously say, you know, hey, I need to swap in here real quick with you. And and I'm totally cool with that. I don't have any issues with that. And it's funny, um, you had talked about this is years ago uh on the podcast about your biggest pet peeve at the gym, which is, and I never thought about this, and and and I look back, I'm like, oh shit, I've been doing this my entire life, but you you don't like you don't like it when people wipe down the the things and leave it wet. And and so uh every time I'm at a gym now, I wipe it down and then I dry it off um afterwards every single time. Like I don't leave a wet, wet bench. Uh I never thought about that. But you know, you should be able to have anything, you know, at your fingertips at these gyms, regardless of if it's 50-pound dumbbells. You can get a great workout. But, you know, again, talking a little bit on last week's theme, um, you know, on being able to do pretty much anything with uh any set of weight, um, but doing it for yourself and that time for your for yourself, you know, just to be able to decompress, get some time away from the riffraff, you know, it black hat and DEF CON, at least for me, and I'm sure a lot of other folks feel this, is is very taxing.

Introvert Energy And Recovery Breaks

Dave 16:01

What most folks don't know about me is I'm I'm very much an introvert. I know it's hard for people to understand, but I'm I'm very introverted. Uh conversations um are awkward for me. Um they always have been. Um and and and so for me, it drains my battery extremely, you know, I'm on, I'm on full, my my Mac is on full 100% CPU throttling, you know, when when I'm talking to people. And so, you know, at DerbyCon, I used to have to go upstairs and take naps, you know, halfway through the day, you know, uh just to recharge my battery because I was just so you know overwhelmed with having to have you know, you know, deep you know, conversations with people and giving them time. And you know, you have a lot of people that want to talk to you and things like that. So you're rotating from one to another to another to another to another, you know, and you want to give people the right amount of time to have conversations. And there's always this running joke. So whenever we um have a uh a party, we have a party every Thursday at Trusted Tech uh at Black Hat, and the the goal, the there's always a bet on how far I'll make it into the area before, you know, before the whole night, the whole party's over. And I've never made it outside. Uh last year was the first year where I almost made it outside. I was trying so hard, but I never made it. Usually it's like 45 minutes at the front door. Uh I get bombarded there, and then it's it's another like 45 minutes just to get halfway through that, and another 45 minutes or an hour to get to the the door. So I've never quite made it directly to the the door, but I, you know, I'm exhausted after that. And you know, it's great because you know, Erin always comes with me to to to Vegas, my wife, and um she recognizes that that you know, she's like, I can tell you're you're exhausted. You know, I just want to go back, you know, to the hotel room and hang out.

SPEAKER_01 17:37

And I'm like, yes, yes, I just need to I remember the first the first year being there, and I stood at the at the end of the bar beside the door that leads outside with Erin, and you just arrived and she was like, Dave will not make it this far. And I was like, What do you mean? He's like he's only there, and I was like, and then I just watched it slowly unfold. But I think even beyond the conversations, like first of all, Vegas as it as it is, is a sensory overload, especially for people who, you know, yeah, like I this I I'm spend all of my time here. Like this room has no windows, it is dark, and I'm by myself. To go from here to Las Vegas where it's bright, it's loud, there like it's chaos all the time. That in itself is a sensory overload, let alone there being 30 other thousand people walking the floors and sort of trying to engage and wanting to be involved and seeing as much things, as many things as possible. Um, so again, to sort of touch on that, one of the big things for me is sort of for me personally, is like uh setting some time aside to take myself out of it. So whether that is go to the gym and I just go by myself and put my headphones in and sort of recalibrate, or go in and just like take 20 minutes to myself in the hotel room or whatever, like I think that that's an important part because I've seen it before where people slowly deteriorate as the week goes on. Like everyone's hyped to be there on the first day, and then they go out and they get trashed the next day, they're a little bit hungover, and then every day they just gradually deteriorate. And by the four, by the time DAFCON even starts, they're like a shell of themselves initially. So setting some time aside to take yourself out of the chaos is definitely essential.

Dave 18:59

Oh, yeah. Yeah, the the the breaks are important. So a lot of times, what you know, we all talk about you know, tribe, right? You know, a lot on this on this podcast. And, you know, for me, going to like a comfort zone of my friends that I'm very comfortable with, right? That's uh a very good decompression time, right? So a lot of times at Black Cat, you know, we're we're running training this year, we run training every year. Um, I'd go to the training rooms and just kind of sit in the back and hang out with you know the team, you know, as as presentations are going on or training's going on. And so, you know, for me, that's my decompression time. So anytime I could find like a group of friends that I'm very close with, you know, and I don't have to be, you know, on point. I can, you know, you know, just be normal Dave. Um, you know, that's and I know it sounds weird, um, but it, you know, it it's just it's just relaxing, right?

SPEAKER_01 19:44

You know, people that you feel comfortable sitting in silence with, like you don't need like you don't need to talk. I can just listen.

Dave 19:49

I can just listen and I can you know hear what's going on in their lives and catch up and and things like that. You know, that's that's what you know I find most valuable. And don't get me wrong, like I love meeting new people, I love talking to new people, I love hearing their experiences and what they're doing. That's that's that's a highlight of me uh every time I I go to the conferences, but at the same time, like you know, you need that time away. And so sometimes, you know, like I I'm notorious for because the gym in the morning is usually extremely busy because everybody's trying to get their lift in, right? So if you can finagle away at like one or two, you know, and get a lift in, there's nobody there, uh, which is great. You have access to literally every machine. So a lot of times, you know, if I need a break, I'll just go and get a lift in. And people might think, like, hey, that's that's like more work, but it's not. It's different, right? It's different. It's good work, it's good stress. Uh, and and there's a direct correlation to good stress versus bad stress on your body. A lot of the things that we, you know, we talked about this before in the podcast, but things that we we get in our heads and that becomes bad stress, right? You know, we we asphyxiate on it, and our body doesn't know like that between a bear attacking us and everything else. And so, you know, it causes us anxiety, which then is bad stress on our bodies. But putting your body under tension is what we're designed to do. Um, and so, you know, when you go out and you get a lift in uh halfway through the day, I'm not exhausted afterwards. I'm reinvigorated. My batteries are recharged. You know, I can go and I can push, you know, much further, much faster, much harder than I could if I just went and took a nap, for example. So, you know, naps are still great, you know, a 20, 30 minute nap, fantastic. I'm I'm a big napper. Um, but at the same time, um, you know, it's one of those things that that I really recommend, you know, making time for yourself um while you're there, you know, being able to decompress, you know, going out and eating a nice meal, not a shit meal.

Eat For Performance While Traveling

Dave 21:32

Uh so you know, when you go out, focus on the proteins, right? Uh, you know, it's interesting. I was I was eating uh my wife and I, I was our 19 year anniversary yesterday. So um, you know, we went out to uh to dinner and there's this new speakeasy by us that just opened up, and I guess it's like a really popular, really busy. Well, well, we get there and the AC's broke, and so it's like super hot in there. I'm like, son of a gun, but it's it was fine. Erin likes hot weather, so it's it was fine for her. I was sweating my ass off, but whatever. But you know, I start to eat the the garlic mashed potato. And the green beans, and I obviously got a steak. And I'm like, man, why is this so much better here than what I make? And I realize it's because they put like 7,000 pounds of butter in it, right? And that's why this thing tastes so I could taste the stick of butter, you know, on my green beans, right? And so, you know, it, you know, so I probably blew a ton of extra calories on, you know, fat and cholesterol and everything else that's that's in there. But it was really good. But you know, but I still balanced the meal. You know, I had some some carbs there, right? I didn't eat, you know, and I always focus, you know, as I'm eating, I focused on my proteins and my greens first, right? So proteins and greens first. And when I'm still hungry, you know, I'll nibble away at the the the um the mashed potatoes, but that's not like the core of my meal. So I ended up you know leaving with a to-go box, which I know you guys don't like doing in the in Europe, um, but I ended up leaving with a to-go box um of of you know mostly mashed potatoes and a you know a little bit of green beans and no steak, you know, and and that's when you're prioritizing how you're going out there in Vegas, you know, eat healthy. You can absolutely eat healthy. You know, go out there and have fun though, you know, enjoy it, get get, you know, get some waffles or pancakes or something like that too, you know, within moderation. But you know, don't let you eat like an asshole because guess what? That's gonna make you feel like shit the next day. And so you're not gonna be full capacity, your batteries aren't gonna be recharged. So, you know, if you want to survive the the DEF CON black hat experience, you know, giving time for your body to energize itself through good stress and eating good will make you maximize your potential while you're out there and you're doing your thing.

SPEAKER_01 23:30

Yeah, and I think that just to go back about the training thing, like I again, I say this day to day when you know there gets a point in people's day where they're just like they they just are looking at their computer screen and they don't feel like they can give what they need at full at full capacity. Like for me, I'm a big advocate of just changing my state by changing my environment so I can go down and train and then come back up, like taking that time out, whether it's half an hour or whatever it is, to do it, like the same thing applies with with travel, conference travel, and everything in between. On the nutrition piece, the reason that we don't do go boxes up here is because we have normal size meals. We have one person sized portion meals that we get, and then we just eat one portion, whereas you do not have that. There you go.

Dave 24:08

When you took me to Hugo, you know, you order this food and it's like little tiny portions. And I'm like, in America, this would be 7,000% larger, you know, uh with this, right? And and it's like, you know, that that's why, but I mean, if you walk down the streets of you know Belfast, you rarely see an obese person. Rarely. Rarely see it, right? Whereas you walk in America and we have an obesity epidemic here, and it's literally due to our portion size and also the quality of food. You know, you folks, you know, I'm not a big like government guy and stuff. I don't I don't really know much about the government, to be honest with you. I kind of got rid of that years ago. I haven't watched the news in probably four or five years, so I have no idea what's going on. But I know Europe has a lot of laws and and has a lot of laws around food quality, right? And I think that's the right thing to do over here, too, of saying, like, hey, we probably shouldn't be poisoning our people with microplastics, with ultra-processed foods, with portion sizes. You know, we should probably like get that under control because human society was never, you know, we our bodies from the millions of years of evolution that we've had has never been designed to have unlimited, you know, ultra-tasty, ultra-processed foods that still don't fill us up. Like I we're that's a glitch in our system. And and you only fix that glit by tackling the root causes of those. And and we're not doing that here. Um, you know, obesity is a massive problem. Um, I mean, it kills you earlier, your quality of life, your mental health, your depression. There's so many stats on on obesity, link direct linkage to depression, uh, including all the covorbody issues. So, like, we need to get a handle on that. So, you know, just know while you're in Vegas, Vegas is really good at giving you massive portions, even bigger than normal portions that you get here in the United States. So, you know, you can pound through, you know, 3,000 calories, your total daily allowance, and then some uh with one meal. Uh, you know, it's something that to kind of balance out as you're going out there. And also, you know, make sure you're taking enough adequate protein. So protein, you know, you can go to a quick GNC store and get up a protein supplement or carry it on with you. Uh, make sure you're getting your testosterone shots if that's what you're into. Um, you know, make it sure you you keep with your routine. I mean, I always pack, you know, a box. I have Monday through Sunday, you know, box uh, you know, vitamin carrier that carries all my vitamins in it morning and night. I have my testosterone shots ready to go. And that's super easy, by the way. No one in TSA cares about your needles at all. So I mean, I always carry, I already do the syringes and I I extract the amount from my testosterone and I have them all ready to go in in a little you know container in a box. I've never once been stopped by by TSA for having you know insulin needles or testosterone needles or things like that. Um, so you never have to worry about that. The only thing I will say is if you have big tubs of protein in your carry-on, it looks like organic something or another. So they will sometimes check you for that on the protein side. So either put that in your carry-on or just know that you're gonna get stopped by TSA really quick and then they're gonna look at it and say it's protein and then let you go through. So, you know, it's it's it's things that you have to plan for, you know, when you're going on, and especially while you're living this lifestyle with this mindset, um, things that you have to consider as you go through. So block time off of yourself, block time off to go to the gym, you know, block time off to recharge your batteries, all of that will maximize your your DEF CON black hat experience.

SPEAKER_01 27:23

Agree.

Hydration, Electrolytes, And Meeting Listeners

SPEAKER_01 27:24

And I think I hope that we're gonna have some uh protein samples. So if you can catch me somewhere floating about Las Vegas, um I'll definitely uh equip you with the protein that you need. I think another thing on that, like order thing, like Amazon order things to your hotel. I mean, if you want protein shakes or whatever, like you know, Fairlife or whatever, you can get all that shit delivered directly to you. Food-wise, prioritize protein. The other big thing is hydration. And this is I've watched a couple of like DEF CON survival videos, YouTube videos. And the amount of people that talk about making sure you stay hydrated, I respect it because like it's sane. But not only hydration, make sure that there are some sort of electrolyte supplements within that as well. Because I mean, I know I will sweat a lot because it's hotter than hell, hotter than the devil's breath, I think is the probably the best way that I could phrase it. Um so make sure you stay hydrated, especially if you're going to be drinking and all of these things, like I'm not against having a drink, I'm not against a margarita or whatever. Go and enjoy yourself, but it's just about making sure that you're doing everything you can to recover on the other side of it. Stay hydrated, make sure you drink your electrolytes, prioritize protein throughout the day, some sort of intentional movement at some point that isn't just walking about the conference store. I think that the one thing that people will not need to worry about is getting their steps in because there will be tens of thousands of. So we got yeah, we don't need to worry about that. Um the other thing is uh I will be there um on the Friday and the Saturday in conjunction with the Biohacking Village, having some conversations with some clients and not clients about their journey and what they've done with WeHack Health, listening to the podcast or working directly with us to come and hang out. But I think the biggest thing for me, as I said last week in the podcast, is I just want to be there and sort of see what's going on with everybody. If you have a story to share, if you've listened to the podcast, if you've made a change and you want to share your story, or you just want to come and tell us, get some stickers, get some swag, like I will have all of those things on me um walking up at the conference.

Dave 29:11

Yeah, and I'll I'm sure I'll get some stickers from you as well and some sample too. So uh look for me as well as you're out there. And and and please note, like uh, you know, if you see me uh and you're like, oh, I don't want to bother Dave because he's busy, please, please stop and say hi. Um, you know, you know, introduce yourself, you know, say you're a listener to the Hacking Your Health podcast. I love hearing, you know, your stories. What you know gets me excited in life is hearing other people's success stories that we were able to help somebody, you know, and and that that is truly meaningful to me. And I remember those people more because I've had a direct impact in their life, right? You know, like, hey, because I listened to the Hacking Your Health podcast, you know, you got me on my fitness journey. I mean, I went to a conference, uh, SD'sCon um last year, and there was like six people there. And it was a small conference, like, you know, it's only it's a kind of an invite-only thing, like only maybe like 100, 150 people there. And I had like seven people come up to me and tell me how I was able to change their life and what they've done and how their blood works better and how their life is better, and how they're a better hacker, you know, because of listening to that. So, you know, I remember all those stories because it's it's something very personal to you and very personal to me because obviously, you know, I've been through this journey, I've had success with it, uh, and it has changed my life. And being able to share those experiences, you know, it's the same thing with like Night Beacon. It's like I don't care about, you know, improv I mean, I do care. I mean, obviously I want to grow my company and I want to be able to do cool stuff, but like what I really care about is that this makes a difference in something, right? Like it's actually making a difference in helping people defend their organizations, protect their customers, protect their, you know, people and the the world. That's what this is all about for me. And so, you know, being able to do those types of things and hear people's stories of how you know we were able to change that, that's that's so cool. Um, so please stop me and say hi. And um, I promise I won't be annoyed with you. I I never am. Uh I'm not that type of person. Uh, I think it's funny. I I think there was one person that that in my entire life was at a conference and they got me at the wrong time, and it's only happened once. And I have my I must have apologized to this person five or six times every time I see him, because I remember I was not the nicest person. I, you know, something, some, something um, I remember what it was. We had these uh the this whole infrastructure we were setting up on these Mac trash boxes, uh, these old trash boxes of Macs, and that was our simulated environment. All of them fucking broke uh during transport. And so I'm trying to run to a fries to go buy new, you know, Mac trash cans. And so the whole class is broke, and I'm pissed. And somebody, you know, as I'm trying to run to get to my my my car to get to fries, you know, someone's like, hey Dave, good to see you. I'm like, hey, hey man, I I'm sorry, like I I gotta go. I'm so sorry. You know, and I and I was nice, but I was just like wrong time, you know, like and so every time I see that person, I'm like, hey, dude, I'm so sorry again for you.

SPEAKER_01 31:57

If you see Dave to talk to him, but if you see him running, don't talk to him.

Dave 32:00

Yeah, yeah, there's a fire I'm putting out. So, you know, I it's I I never never do that. But you know, DAFCON Black hat such an amazing time um, you know, with with folks and being able to go out there and share, you know, experiences with and what you're doing and just seeing where this industry is going, you know, it's one of my favorite um times of the year. There are, you know, I mentioned this, I think, on the last podcast, but there's times where I go out to Vegas and I get I just leave completely exhausted. And then there's times where I come back from Vegas fully energized, right? And I really feel like this is gonna be one of those times where I come back fully energized because you know, what's happening now in the in the cybersecurity industry, but over the entire world is we have a whole new technological breakthrough that is changing everything. Uh and and no one knows what to do, how to do it, what this is gonna mean in a year, two years, three years, four years, five years. And that's exciting as shit. You know, it's like the old hacking days of the early 2000s, you know, where we're just releasing zero days and, you know, you know, back orifice and stuff like that, you know, the call to deck cows and schmoo group and all that other stuff. And so, you know, it feels like that again. And, you know, so for me, I'm going in with a lot of excitement. You know, I'm gonna have to push through my own barriers of like the marketing fluff that's coming out there. You know, that that's the marketing hype machine and the the PE back companies and you know, the round defunding and all that other stuff that's out there, you know, you know, someone that spends, you know, more on marketing than all my companies combined in in a month, you know, it's like, you know, I'm I'm gonna have to get around that. But other than that, like the people are genuine, you know, what the industry's doing is genuine. Um, and it's really cool to see people just trying to figure out you know the best path forward because they they they believe in the industry and what we're doing. So, you know, I'm excited about it. I'm gonna come back uh you know, fully energized, I feel like.

SPEAKER_01 33:32

I'm looking forward to it too. Like I said last time, you know, the previous two years that I've been there, I think I spent too much time in the gym that was half an hour away from anything, hoping that people will come to me. But this year I'm just gonna be in embedded in it. So if you're going, send me a message on DM, check out We Hack Health, what we're up to, where we're gonna be, message me on Discord, whatever, uh, I'll be happy. Like I see him as yourself, like just hearing people's stories about the progress that they've been able to make just from listening to you and I talk on a weekly basis. And you can tell us how glad you are that the podcast is back. Um, and once again, we apologize for the hiatus that we took. Um to wrap it up, uh some intentional movement, plan it throughout the day. Don't expect it to be perfect. Make sure you stay hydrated. Electrolytes are key. Prioritize your protein, don't eat like an asshole, and enjoy yourself.

Dave 34:19

Yep. Have fun, everybody out there. I hope to see everybody out there soon. And look forward to uh we uh hopefully get a podcast record while there too, still be in person. But uh, you know, look forward to seeing everybody. Uh stay hydrated, get your steps in, which is not gonna be a problem, get your lifts in, eat, eat well, and have some fun. So you all deserve it.

SPEAKER_01 34:38

Tag us and not on social media because I want to see what people are doing. Um, and I will do the same. But that's it for this week. Sounds good. See you all later.

Dave 34:46

See you all next week.

SPEAKER_01 34:47

Bye.