#205 Stop Nighttime Peeing
Hart2Heart with Dr. Mike Hart
In this solo episode, Dr. Mike discusses the common issue of nocturia, where individuals frequently wake up at night to urinate, which disrupts sleep. The episode covers the root causes including sleep apnea, enlarged prostate, and overactive bladder, and dives into the roles of antidiuretic hormone (ADH) and atrial natriuretic peptide (ANP). It provides a comprehensive guide on addressing nocturia through behavioral modifications such as fluid restriction and sleep hygiene, supplements like pumpkin seed extract and beta-sitosterol, and pharmaceuticals including Desmopressin and...
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#204 Resetting Dopamine for Monogamy
Hart2Heart with Dr. Mike Hart
In this solo episode, Dr. Mike delves into the complex relationship between dopamine, romantic relationships, and the Coolidge Effect. The discussion highlights why men often feel the need for a new partner due to a desensitization of dopamine and how our overstimulated lifestyles contribute to this issue. The host explores the impact of modern habits on dopamine levels, the importance of boredom for resetting dopamine sensitivity, and the role of anticipation in maintaining desire. Practical solutions like dopamine resets, engaging in effort-based activities, and ensuring personal growth and...
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#203 Rethinking 10k Steps
Hart2Heart with Dr. Mike Hart
In this episode, Dr. Mike Hart delves into the origins and contemporary relevance of the 10,000 steps rule. He discusses the latest research outcomes from a massive meta-analysis comparing daily step counts from 2,000 to 12,000 steps and their associated health benefits. Listeners will learn about the significant reductions in mortality, cardiovascular disease, cancer mortality, dementia, depression, and type 2 diabetes risk achieved by increasing daily steps. The episode also provides insights into the importance of breaking up sedentary periods, the physiological differences between various...
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#202 Better Alternatives To Metformin
Hart2Heart with Dr. Mike Hart
In this solo episode, the host discusses the effects of metformin, berberine, and dihydroberberine on exercise adaptation and longevity. While metformin is known for its longevity benefits and is popular in the biohacking community, it has been shown to significantly reduce exercise adaptations and VO2 max gains. Berberine, a supplement with similar effects to metformin, is easier to obtain but still has some negative effects on exercise and significant GI side effects. The episode introduces dihydroberberine (DHB), a compound with fewer GI issues and less impact on exercise adaptation, making...
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#201 Building True Mental Toughness with Tony Ricci
Hart2Heart with Dr. Mike Hart
In this episode of the Heart to Heart podcast, Dr. Mike Hart chats with Tony Ricci, an athletic performance and mental health coach for athletes. Tony shares his fascinating journey from studying exercise physiology to working with elite athletes like MMA fighter Chris Weidman. They discuss the critical impact of mental resilience on athletic performance, practical strategies for mental and physical training, and bridging the gap between nutrition, conditioning, and mental skills training. Additionally, the conversation touches on the role of technology like HRV and sleep tracking in athlete...
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#200 Rethinking LDL and Longevity with Greg Mushen
Hart2Heart with Dr. Mike Hart
In this episode of the Heart to Heart Podcast, Dr. Mike Hart sits down with Greg Mushen, a former tech professional turned health advocate, to discuss his incredible journey of transforming his body and lifestyle. Greg shares insights from his background growing up in a medical family and how early exposure to health experiments sparked his long-lasting interest in nutrition and fitness. He details his significant body transformation starting at age 47, the role of tracking macros and engaging in strength training, and the importance of key habits like walking 17,000 steps a day. The...
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#199 How to Train Like a Pro Fighter with Dr. Corey Peacock
Hart2Heart with Dr. Mike Hart
In this episode of the Heart to Heart podcast, Dr. Mike Hart interviews Dr. Corey Peacock, an exercise physiologist and department chair at Nova Southeastern University. Dr. Peacock discusses his diverse background, from establishing the Fight Science Laboratory to working with elite MMA fighters at Kill Cliff Fight Club. The conversation covers advanced training methods, including zone-based cardio, strength and conditioning exercises, and recovery protocols. Listeners gain insights into the importance of athletic balance, the role of power versus strength in MMA, and the efficacy of various...
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#198 How to Reverse Insulin Resistance
Hart2Heart with Dr. Mike Hart
In this solo podcast episode, Dr. Mike Hart delves into the intricacies of insulin resistance, a prevalent yet misunderstood condition. The episode covers the fundamental role of insulin, what happens during insulin resistance, and its linkage to various diseases like diabetes and heart disease. It includes a detailed discussion on how to measure insulin resistance using markers like triglyceride to HDL ratio, fasting insulin, fasting glucose, and hemoglobin A1c. Dr. Hart also explains the significance of advanced glycation end products (AGEs) and how they contribute to aging and diabetes....
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#197 Why Your Brain Needs Friends with Dr. Ben Rein
Hart2Heart with Dr. Mike Hart
In this episode, host Dr. Mike Hart welcomes neuroscientist and author Dr. Ben Rein to discuss his new book, 'Why Brains Need Friends: The Neuroscience of Social Connection.' Dr. Rein shares his journey in neuroscience, his research on autism and MDMA, and his pivot towards science communication. They delve into the devastating effects of loneliness, comparing its impact on mortality to smoking 15 cigarettes a day, and explore why human connections are critical for our brain health. Dr. Rein also discusses the benefits of having pets, the intricate balance of social interactions across...
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#196 Rethinking Protein and Recovery with Dr. Jose Antonio
Hart2Heart with Dr. Mike Hart
In this episode of the Heart to Heart podcast, Dr. Mike Hart chats with Dr. Jose Antonio about the evolution and impact of sports nutrition research, particularly focusing on creatine and protein consumption. Dr. Antonio shares his journey from studying muscle physiology to pioneering research in sports nutrition, highlighting the initial skepticism in the scientific community and the eventual acceptance of supplements like creatine. They also delve into the benefits of various supplements for athletic performance, the ongoing debates in the medical field regarding supplementation, and...
info_outlineIn this episode, Dr. Mike Hart delves into the origins and contemporary relevance of the 10,000 steps rule. He discusses the latest research outcomes from a massive meta-analysis comparing daily step counts from 2,000 to 12,000 steps and their associated health benefits. Listeners will learn about the significant reductions in mortality, cardiovascular disease, cancer mortality, dementia, depression, and type 2 diabetes risk achieved by increasing daily steps. The episode also provides insights into the importance of breaking up sedentary periods, the physiological differences between various forms of steps, and practical tips for incorporating more steps into daily routines, even for office workers.
Links:
Massive Steps Meta-analysis
Show Notes:
(00:00) Welcome back to the Hart2Heart Podcast with Dr. Mike Hart
(01:30) Origins of the 10,000 steps rule
(03:00) Latest research on step counts
(06:34) “Each 1,000 steps lowers your chance of depression by about 9%.”
(08:00) Steps vs. exercise: understanding the difference
(21:30) Practical tips for increasing daily steps
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The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to
cutting through the noise and uncovering the most effective strategies for optimizing health,
longevity, and peak performance. This podcast dives deep into evidence-based approaches to
hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise
protocols, leveraging sunlight light, and de-prescribing pharmaceuticals—using medications only when absolutely necessary.
Beyond health science, we tackle the intersection of public health and politics, exposing how
policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being.
Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary
(Commissioner of the Food and Drug Administration (FDA) and high-profile names such as
Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen).
If you're ready to take control of your health and performance, this is the podcast for you. We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.
Connect on social with Dr. Mike Hart:
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Instagram: @drmikehart
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Twitter: @drmikehart
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Facebook: @drmikehart