Hart2Heart with Dr. Mike Hart
Hart2Heart is the show where Dr. Mike Hart breaks down evidence-based health, longevity, performance, and modern medicine without the fluff. Each episode explores practical, evidence-based strategies for improving your life, including hormone health, peptides, sleep optimization, nutrition, supplements, exercise, sunlight, psychedelics, and smarter medication use. The goal is simple: help you understand what actually works so you can make better decisions for your health. The show also looks at the bigger picture, including how public health policy and politics influence personal well-being, and what you can do to take back control. If you want clear, actionable, no-BS conversations about living healthier, performing better, and thinking for yourself, this podcast is for you.
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#220 Wnt vs DHT: Understanding Androgenic Alopecia and the Top Treatments to Slow Hair Loss
05/07/2026
#220 Wnt vs DHT: Understanding Androgenic Alopecia and the Top Treatments to Slow Hair Loss
In this solo episode on androgenic alopecia, the host explains that hair loss is slow and progressive, driven largely by genetics and DHT-mediated miniaturization of follicles across the anagen, catagen, and telogen cycle, and stresses early detection using periodic photos of the temples, hairline/vertex, and crown. He frames hair growth as a “battle” between Wnt signaling (promotes growth and anagen entry via stem cell activation) and DHT signaling (suppresses Wnt and increases inhibitors like DKK, TGF-beta, and PGD2), noting advanced loss involves inflammation, fibrosis, and irreversible follicle loss. He reviews contributors like poor scalp blood flow, iron deficiency (most evidence), possible zinc/B12/folate deficiency, thyroid dysfunction, and insulin resistance, then covers treatments: finasteride (oral and topical) and dutasteride as DHT blockers with potential systemic side effects, plus minoxidil and microneedling (home vs professional) as key options, with add-ons like ketoconazole shampoo, PRP, red light, and cautions about anabolic steroids and high-dose testosterone increasing DHT pressure. Hair loss diagnosis and treatment Androgenetic alopecia DHT and WNT signaling Finasteride Topical finasteride FDA warning on compounded topical finasteride Post-finasteride syndrome Dutasteride Minoxidil Microneedling for hair loss Ketoconazole shampoo Topical caffeine Pumpkin seed oil PRP for hair loss Red light / low-level light therapy Stem cells / exosomes for hair growth Iron, zinc, B12, and folate deficiencies Thyroid testing Insulin resistance / metabolic syndrome Testosterone / TRT Tretinoin Anastrozole / Arimidex Anabolic steroids Show Notes 00:00 Welcome to the Hart2Heart Podcast 00:56 What Is Androgenic Alopecia 02:17 Hair Follicle Life Cycle 03:55 Miniaturization and Early Detection 06:51 DHT Basics and Other Causes 09:27 WNT Versus DHT Explained 13:10 Nutrients Thyroid and Insulin 16:26 Finasteride Benefits and Risks 19:21 Topical Finasteride and Dutasteride 25:01 Minoxidil Growth Booster 27:19 Microneedling for WNT Activation 30:21 Extra Treatments and Add Ons 37:04 Testosterone TRT and Steroids 40:16 Wrap Up and Key Takeaways 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#219 Dr. Allen Frances on AI Chatbots, Mental Health Risks, Privacy, and the Overdiagnosis of Autism
04/30/2026
#219 Dr. Allen Frances on AI Chatbots, Mental Health Risks, Privacy, and the Overdiagnosis of Autism
Dr. Allen Frances discusses how AI chatbots can provide effective support for everyday stress and mild symptoms, with tens of millions using them, but warns they can be dangerous for vulnerable groups—especially the very young, the very old, the socially isolated, and people with severe mental illness—potentially contributing to psychosis, suicide, or eating disorders. He argues harm is driven by chatbots being programmed to be pleasing and validating to maximize screen time, creating dependency and “echo chambers,” and highlights major privacy risks and manipulation potential given extensive data collection and weak safeguards. Frances advocates a hybrid model where therapists and patients train chatbots as assistants aligned with treatment goals, and cautions about industry profit motives, limited regulation, scams, political propaganda, and broader societal risks. He also explains autism’s overdiagnosis since DSM-IV’s expansion (Asperger’s/autism spectrum) and describes ADHD and autism as current fad diagnoses amplified by services and social media. Dr. Allen Frances is a psychiatrist, author, and leading voice on psychiatric diagnosis, mental health, and the risks of overmedicalization. He is widely known for his work on the DSM-IV and for his book Saving Normal, which challenges the overdiagnosis and overtreatment of everyday life struggles. In this episode, he joins Dr. Mike Hart to break down the growing impact of AI chatbots on mental health, therapy, privacy, and clinical care. He explains when chatbot support may be helpful, why vulnerable users can be harmed, how AI could reshape psychotherapy, and why privacy with chatbots may be an illusion. He also discusses the overdiagnosis of autism and ADHD, the role of social media in self-diagnosis, and why false labels can change how people see themselves and their future. Books & Articles Saving Normal — Allen Frances Allen Frances mentions his book near the end of the episode. Allen Frances — Psychiatric Times Articles He mentions his columns in Psychiatric Times about chatbots and psychiatry. 1984 — George Orwell Referenced when comparing AI chatbots to “Big Brother.” AI Tools & Companies Mentioned ChatGPT / OpenAI Discussed throughout the episode as a major AI chatbot example. Claude / Anthropic Mentioned as one of the safer chatbot companies. Grok / xAI Mentioned during the discussion on chatbot safety. Character.AI Mentioned as an AI companion/chatbot platform. Replika Mentioned as another AI companion/chatbot app. Signal Mentioned during the privacy and encryption discussion. TikTok Mentioned during the discussion of autism, ADHD, and self-diagnosis trends. AI Regulation & News References EU AI Act Mentioned during the discussion of Europe’s stronger AI regulation. Australia Social Media Age Restrictions Referenced when discussing age limits and children’s chatbot/social media exposure. Kaiser Mental Health Workers AI Strike Mentioned during the discussion of therapists being concerned about AI replacing care. Psychiatry, Diagnosis & Mental Health References DSM-5-TR Referenced in the discussion of DSM-IV, Asperger’s, autism spectrum, and diagnostic expansion. Autism Spectrum Disorder — NIMH Useful support link for the autism overdiagnosis discussion. ADHD — CDC Referenced during the discussion of ADHD as a common modern diagnosis. SSRIs — FDA Mentioned during the discussion about antidepressant prescribing. Hippocratic Oath Referenced through the idea of “first do no harm.” Historical / Therapy References ELIZA Chatbot Referenced as the first chatbot and an early example of people bonding with machine-generated responses. Carl Rogers Mentioned because ELIZA was designed to imitate a Rogerian-style psychotherapist. Show Notes 00:00 Welcome to the Hart2Heart Podcast 00:49 Benefits vs Dangers 01:52 Engagement and Validation Trap 03:21 Who Is Most at Risk 04:19 When Chatbots Help 05:43 Hybrid Therapy Future 06:52 How to Train Assistants 08:47 Therapists Must Adapt 09:33 Healthcare Replacement Nightmare 11:15 Human Touch vs AI Limits 12:41 Suicide Risk and Lawsuits 14:43 SSRIs and Primary Care 16:56 Everyday Use and Vulnerables 19:12 Regulation and Kids 22:03 AI Power and Resource Costs 23:43 Deepfake Psychiatrists 24:30 Most Dystopian Takeover 25:50 AI Dependency Dangers 27:11 Why No One Pauses AI 28:41 EU Regulation Falling Behind 29:36 AI Hacking Breakthrough 30:38 Chatbot Privacy Myth 32:53 Protecting Yourself Online 35:26 Echo Chambers Manipulation 37:17 Scams Deepfakes Politics 40:44 Autism Overdiagnosis DSM 44:13 ADHD Fad Diagnosis Risks 45:53 Wrap Up Resources 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#218 Lab-Grown Meat, Grocery Prices, and the Real Drivers of Food Inflation in Canada (with the Food Professor)
04/23/2026
#218 Lab-Grown Meat, Grocery Prices, and the Real Drivers of Food Inflation in Canada (with the Food Professor)
In a wide-ranging interview, Dr. Sylvain Charlebois (“The Food Professor”) discusses whether lab-grown (cellular) meat is overhyped, citing consumer acceptance, cost, and labeling as key barriers, though he found lab-grown chicken indistinguishable in taste and notes potential for nutrient customization. The conversation then turns to Canadian food inflation, arguing there is little evidence grocers are gouging consumers via higher margins, though grocers pressure suppliers through fees, affecting prices and supply-chain discipline. Charlebois contends food inflation is largely structural and policy-driven, pointing to trade barriers, carbon tax impacts, logistics, supply management, counter-tariffs, and the GST holiday’s inflationary effect. He proposes solutions focused on competition, tax relief, logistics investment, and policy reform, and closes with a cautious view of ultra-processed food rhetoric, emphasizing consumer information over bans. Dr. Sylvain Charlebois is a professor of food distribution and policy at Dalhousie University and director of the Agri-Food Analytics Lab, where his work focuses on food distribution, food policy, food security, and food safety. Widely known as “The Food Professor,” he is one of Canada’s most recognized voices on food inflation, grocery pricing, supply chains, and the future of food. His research has been featured in major outlets including The Economist, The New York Times, The Wall Street Journal, and The Globe and Mail, and he also hosts The Food Professor Podcast. In this episode, he breaks down what’s really driving food prices in Canada, whether grocers are being unfairly blamed, the debate around lab-grown meat, and how ultra-processed foods and GLP-1 drugs are reshaping the food industry. Sylvain / The Food Professor The Food Professor on X — Sylvain Charlebois on LinkedIn — The Food Professor Podcast — Food Tech / Salmon AquaBounty — FDA AquAdvantage Salmon Fact Sheet — Sustainable Blue — Canada Food Policy / Data Canada Grocery Code of Conduct — Code of Conduct Page — Health Canada Front-of-Package Nutrition Symbol — Statistics Canada Household Income — CUSMA — GST/HST Holiday Page — David Dodge, Bank of Canada Profile — Companies / Brands Mentioned Loblaw Companies — Sobeys — Walmart Canada — CBC Organization Profile — Johnson & Johnson — McDonald’s Canada — GLP-1 / Weight Loss Drugs Ozempic Canada — Wegovy Canada — Media / Podcast Reference The Joe Rogan Experience — Show Notes 00:00 Welcome to the Hart2Heart Podcast 00:37 Lab Meat Hype Cycle 01:50 How Cultured Meat Works 03:06 Acceptance and Cost Barriers 04:46 Taste Test and Nutrition Tweaks 06:54 Vegans Vegetarians and Labeling 14:53 Canada Food Inflation Debate 15:57 Grocers Fees and Supplier Squeeze 17:40 Policy Roots and Middle Class Squeeze 21:06 Fixes Without More Spending 23:27 Supply Management Price Premiums 24:51 Politics Crises and Inflation Spending 26:53 Inflation And Taxes 27:38 Conservative Policy Impact 28:19 Grocer Margins And Manufacturing 30:05 GST Holiday Backfire 33:18 Media Blind Spots 35:05 Counter Tariffs Price Ripple 37:41 Carney Versus Poilievre 42:53 Media Subsidies And CBC 44:39 Ultra Processed Food Debate 48:54 Addiction Obesity And GLP1 51:30 Regulation Tradeoffs Wrap Up 52:51 Where To Follow Closing 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#217 Dr. Russell Kennedy on Anxiety as a Body Alarm: Childhood Patterns, Worry, Somatic Healing
04/16/2026
#217 Dr. Russell Kennedy on Anxiety as a Body Alarm: Childhood Patterns, Worry, Somatic Healing
Dr. Mike Hart interviews Dr. Russell Kennedy about chronic anxiety as a childhood safety adaptation that never turns off, driven more by a body-based “alarm” than by thinking. Kennedy explains why understanding anxiety and talk-based cognitive approaches often have limited effect because subcortical systems communicate through feeling; alarm sensations trigger the mind to generate worries, which can become dopamine-reinforced and addictive. He discusses sensitivity (often cited as 15–20% of the population), modern stressors like smartphones and social media reducing discomfort tolerance, and high-functioning anxiety in high achievers and physicians, with sleep as a key regulation marker. Kennedy emphasizes reconnecting mind and body and adult self with younger self using somatic techniques (body scanning, hand placement, “sensation without explanation,” and the SHOULD acronym), notes trauma can occur without an overtly traumatic life, links dysregulated autonomic states to varied symptoms, and shares rapid tools like the physiological sigh and alternate nostril breathing, plus his “Sanity” app and AnxietyMD resources. Dr. Russell Kennedy is a physician, author, and anxiety expert whose work explores the deeper roots of chronic anxiety, especially the role of childhood stress, nervous system dysregulation, and the body’s stored alarm response. In this episode, he explains why anxiety is not just a thinking problem but a feeling problem, how worry becomes a coping pattern that keeps people stuck, why high performers often live in a state of hidden dysregulation, and how self-connection, somatic awareness, and better sleep can help break the cycle. Through a blend of clinical experience, neuroscience, and personal insight, Kennedy helps listeners better understand where anxiety comes from and what it actually takes to heal it at the root. Official site: Instagram: YouTube: Therapies Mentioned Internal Family Systems (IFS): Somatic Experiencing / somatic therapy: Physiological sigh: Alternate nostril breathing: Pain / Neuroplasticity Resources Alan Gordon / Pain Psychology Center: Pain Reprocessing Therapy: Experts Mentioned David Goggins: Joseph LeDoux: Dr. Ethan Russo: Clinical endocannabinoid deficiency paper (PubMed): Show Notes 00:00 Welcome to the Hart2Heart Podcast 01:19 Anxiety Starts in the Body 03:17 Sensitivity and Modern Stress 05:58 The Dopamine Worry Loop 08:08 Self Connection Over Self Punishment 09:09 High Functioning Anxiety and Burnout 12:41 Redefining Success Internally 17:19 Discipline vs Dysregulation 21:46 Mind Body Child Separation 27:10 Finding the Alarm Sensation 29:16 Somatic Steps to Soothe Alarm 33:18 Why We Should Say Alarm 35:07 Medicine Limits and SSRIs 35:36 Medicine Misses Root Causes 36:57 Trauma Behind Weird Symptoms 38:58 Fibro IBS and Nervous System 42:31 Forgiveness and Doctor Burnout 50:51 Biohacking Anxiety Spiral 56:56 Somatic Healing and Spirit 01:02:50 Psychedelics Need Foundation 01:03:39 Physiological Sigh Tools 01:06:24 App Plug and Farewell 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#216 VO2 Max, Zone 2 Training, HRV Wearables, Sauna, and Evidence-Based Performance Supplements with Brady Holmer
04/02/2026
#216 VO2 Max, Zone 2 Training, HRV Wearables, Sauna, and Evidence-Based Performance Supplements with Brady Holmer
Dr. Mike Hart interviews elite runner Brady Holmer about endurance training, VO2 max physiology, and common misconceptions. Holmer explains that zone 2 builds the aerobic base and enables high training volume with less fatigue, notes heart-rate zones are ideally defined by lactate thresholds, and says he primarily uses perceived exertion rather than lactate or heart rate during training. He advises against guiding workouts by wearable HRV scores, arguing accurate HRV requires standardized morning measurements and that wearable data can create a nocebo effect; trends may be informative, but subjective feel should come first. They discuss polarized vs pyramidal training and typical 80/20 intensity distributions, effective session durations, mechanisms limiting VO2 max (central vs peripheral), and why Norwegian 4x4 intervals work by maximizing time near 85–90% max heart rate. They cover breathing/nose breathing, inspiratory muscle training, sauna/hot baths as performance adjuncts, nutrition timing of carbohydrates, and supplements including beetroot, beta-alanine, urolithin A, and post-exercise ketones. Brady Holmer is an endurance-focused performance expert and elite runner whose work explores the science and practice of aerobic fitness, VO2 max, recovery, and smarter cardio training. In this episode, he explains how zone 2 training builds the foundation for endurance, why HRV and wearable data should be interpreted carefully, and how protocols like Norwegian 4x4 can improve performance when used in the right context. Through a blend of long-term training experience, research literacy, and practical coaching insight, Holmer helps listeners better understand how to train harder, recover smarter, and think more clearly about what actually improves cardiovascular fitness. Training & Cardio Zone 2 Cardio Overview (Cleveland Clinic): Lactate / Threshold-Based Training Threshold zones review (PMC): Lactate-guided threshold interval training (PMC): Norwegian 4x4 Classic VO2 max paper (PubMed): 4x4 protocol heart-rate response study (PMC): Polarized Training Meta-analysis / review (PubMed): Older landmark paper (PubMed): Pyramidal Training Pyramidal vs. polarized study (PMC): HRV & Wearables Marco Altini Official site: HRV4Training: HRV Measurement / Use HRV4Training article with Marco Altini: Oura Ring Official: WHOOP Official: Experts & Writing Dr. Andy Galpin Official site: Brady Holmer Substack profile: Physiologically Speaking: Supplements & Recovery Exercise / Performance Supplements NIH overview: Creatine Cleveland Clinic overview: Beta-Alanine NIH consumer overview: ISSN position stand (PMC): Beetroot / Dietary Nitrate Review (PMC): Meta-analysis (PubMed): Urolithin A Mitopure / official: Altitude training camp study (PMC): Exogenous Ketones Ketone-IQ official: Post-exercise ketone monoester and EPO study (PubMed): Post-exercise ketones improved endurance training adaptations study (PubMed): Show Notes 00:00 HRV Training Myth 00:59 Zone Two Benefits 02:11 Finding True Zone Two 03:59 RPE Over Wearables 06:27 HRV Done Right 12:06 80 20 Training Split 15:23 Zone Two Session Length 18:37 Cardio Adaptation Science 24:03 Norwegian 4x4 Explained 30:30 Sports Versus Machines 32:54 Leg Day Timing Tips 34:58 Best Leg Exercises 38:21 Nordic Curl Reality Check 39:11 Portable Nordic Setup Tips 39:51 Biggest Running Mistake 40:18 Nose Breathing Zone Two 42:16 Breathing Tools And Myths 43:08 Inspiratory Muscle Training 44:51 How Much Benefit Really 46:27 Sauna For VO2 Max 48:35 Heat Mimics Altitude 50:59 Sauna Fertility Debate 52:54 Red Light Therapy Reality 54:30 Carbs Fuel The Work 56:25 Timing Carbs Around Training 57:52 Best Carb Food Choices 59:41 Supplements For Cardio 01:00:20 Creatine Beta Alanine Beetroot 01:02:16 Urolithin A Breakthrough 01:05:01 Ketones After Training 01:07:31 Other Supplements And Caffeine 01:09:07 SARMs Peptides And Doping 01:10:10 VO2 Max And Longevity 01:10:49 Wrap Up And Where To Follow 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#215 Brain Health From Morning to Night: Sleep, Exercise, Supplements, Screens, and ADHD Meds
03/26/2026
#215 Brain Health From Morning to Night: Sleep, Exercise, Supplements, Screens, and ADHD Meds
Dr. Tommy Wood discusses evidence that stimulants can help people with ADHD but may worsen complex cognitive performance in non-ADHD users despite feeling more focused. He outlines an ideal brain-health day centered on consistent sleep opportunity, morning caffeine timed to protect sleep, nutrient-dense meals (protein, B vitamins, omega-3s, fiber, antioxidants), frequent movement to break up sedentary time, and structured exercise including cardio, resistance training, HIIT (notably Norwegian 4x4), and open-skill sports for added cognitive benefits. He emphasizes bright morning light and darkness at night for circadian strength, notes optic-flow/nature exposure as helpful but not required, and says electrolytes/salt needs are individual. The conversation covers cognitive decline and bioenergetics/mitochondria, critiques “type 3 diabetes” as oversimplified, reviews mixed evidence for ketones, and addresses supplements (omega-3s, vitamin D, saffron, creatine, polyphenols). Screens can help or harm depending on use and what they displace. Wood promotes his book, "The Stimulated Mind," out March 24. Dr. Tommy Wood is a physician-scientist and brain health expert who helps people better understand how to improve cognition, protect memory, and reduce long-term dementia risk. With a focus on exercise, sleep, nutrition, and brain energetics, he explores the practical habits that support focus, processing speed, recovery, and healthy cognitive aging. Dr. Wood is known for translating complex neuroscience into clear, actionable advice, while challenging oversimplified ideas around stimulants, supplements, and modern brain optimization. Through his research, speaking, and new book The Stimulated Mind, Dr. Wood teaches people how to create the right conditions for better brain function across the lifespan. His work empowers listeners to think of brain health as something trainable—shaped by movement, sleep, learning, and the quality of the inputs we give our minds every day. Books & Main Episode Resources The Stimulated Mind Official book page: Publisher page: Dr. Tommy Wood Official website: Instagram: Podcasts, People & Platforms The Diary of a CEO Official show page: Joe Rogan Experience Official site: Spotify show page: Dr. Rhonda Patrick / FoundMyFitness Official site: About Dr. Rhonda Patrick: Medications & Prescription Drugs Mentioned Provigil (modafinil) DailyMed label: Vyvanse (lisdexamfetamine) DailyMed label: Concerta (methylphenidate) Official prescribing info: Adderall DailyMed label: Adderall XR DailyMed label: Aricept (donepezil) FDA label: Hydration / Electrolytes LMNT Official site: Research, Labs & Studies Mentioned COSMOS Trial Official site: ClinicalTrials.gov: Institute for Human and Machine Cognition (IHMC) Official site: Jonathan Little Lab (UBC) Faculty page: Lab site: Show Notes 00:00 Stimulants Backfire 00:56 Plan Sleep First 02:33 Caffeine Timing 04:24 Brain Food Basics 05:12 Move All Day 06:00 Workouts That Help 07:26 Social Connection Matters 08:36 Sunlight Optic Flow Hydration 13:31 Exercise Types Compared 16:02 HIIT Lactate Brain Boost 18:18 Open Skill Sports 21:45 ADHD Meds Long Term 26:51 Which Med Is Best 27:59 Cognitive Decline Energy 28:27 Brain Energy Risk Factors 29:04 Stimulus Drives Brain Health 30:57 Type Three Diabetes Debate 33:42 Ketones and Cognition 37:13 Mitochondria and Decline 38:42 Omega Three Practical Dosing 41:45 Vitamin D and Dementia Risk 43:13 Saffron Hype Check 45:03 Creatine for the Brain 50:28 Polyphenols Diet vs Pills 52:41 Screens AI and Brain Use 55:31 Book Plug and Wrap Up 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#214 Optimal Nutrition: Fiber's Impact on Glucose and Cholesterol
03/05/2026
#214 Optimal Nutrition: Fiber's Impact on Glucose and Cholesterol
The script explains why fiber is critical for gut and metabolic health, focusing on how soluble fiber is fermented in the colon to produce short-chain fatty acids (butyrate, propionate, acetate). It contrasts soluble fiber (forms a gel, lowers LDL by binding bile acids, slows glucose absorption, increases satiety, feeds the microbiome) with insoluble fiber (adds stool bulk, helps constipation). It highlights research showing 10 g/day psyllium husk (Metamucil) is linked to a 10% reduction in all-cause mortality and typically lowers LDL about 7–15%. Butyrate is emphasized as the primary fuel for colonocytes, supporting gut barrier integrity and potentially reducing colon cancer risk, while also affecting mitochondria, inflammation, and the brain. Propionate influences liver cholesterol production and satiety hormones, and acetate provides systemic energy. Practical supplementation “stacks,” dosing ranges, food sources, GI side effects, and timing cautions (e.g., separating psyllium from minerals) are discussed. Metamucil (psyllium husk fiber) — Psyllium husk (soluble fiber) — Psyllium husk (PubMed search) — Soluble fiber (overview) — Insoluble fiber (overview) — Inulin (prebiotic fiber) — Acacia fiber / Gum arabic (prebiotic fiber) — Beta-glucan (oats/barley soluble fiber) — Pectin (soluble fiber) — Partially hydrolyzed guar gum (PHGG) — Resistant starch / Potato starch — Short-chain fatty acids (SCFAs) — Butyrate (SCFA) — LDL cholesterol (general) — Magnesium (mineral supplement info) — Show Notes 00:00 Butyrate and Colon Health 00:49 Why Fiber Matters Now 02:28 How Fiber Is Digested 03:45 Soluble vs Insoluble Fiber 06:36 Gel Effect on Blood Sugar 07:36 How Soluble Fiber Lowers LDL 10:19 Short Chain Fatty Acids 101 11:32 Butyrate Deep Dive 16:40 Propionate and Liver Benefits 18:22 Acetate for Energy and Appetite 19:29 Best Fibers to Supplement 21:33 Dosing and Food Sources 24:44 Ideal Fiber Stack and Safety 28:37 Wrap Up and Next Steps 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#213 Emotions, Mind Control, and Mental Health Labels: A Conversation with Dr. Roger McFillin
02/26/2026
#213 Emotions, Mind Control, and Mental Health Labels: A Conversation with Dr. Roger McFillin
Dr. Roger McFillin argues that Western allopathic medicine and psychiatry have medicalized normal human suffering by reducing emotions to biological or chemical reactions, turning symptom checklists into fixed identities, and sustaining a drug-driven “sick care” system that creates lifelong customers. He contrasts this with viewing emotions as powerful energy meant to be moved into creation and transformation, cites psychoneuroimmunology, and warns that suppressing fear and distress with pharmaceuticals can worsen long-term outcomes. The conversation covers exposure-based approaches to unlearn fear, the role of media, social media, and advertising in provoking fear and keeping people in an unconscious “drift” state, and the importance of intentional stillness, solitude (distinct from loneliness), prayer or silent meditation, and reducing phone use—especially at the start of the day—to become more conscious and intentional. McFillin discusses how diagnostic labels like depression and anxiety shape identity, limit choices, and contribute to chronicity and polypharmacy. He contrasts PTSD with post-traumatic growth, emphasizing processing trauma memories, facing avoided situations, challenging overgeneralized threat beliefs, and practicing forgiveness and self-compassion while also taking ownership where appropriate. They also discuss the perceived harms of the “toxic masculinity” concept, men’s wellbeing, the loss of wise elders, and how men often bond and cope through shared activities. Dr. Roger McFillin is a clinical psychologist and trauma recovery expert who challenges the medicalization of normal human emotions. With a focus on emotional resilience and personal growth, he specializes in exposure therapy and psychoneuroimmunology, exploring the connection between mind, emotions, and immune health. Dr. McFillin advocates for self-regulation and transforming emotional energy into healing, critiquing the overuse of pharmaceuticals in modern mental health treatment. Through his Substack, Radically Genuine, and podcast, Dr. McFillin educates individuals on overcoming fear, achieving stillness, and reconnecting with their true selves. His work empowers people to shift from a victim mindset to one of active growth, using trauma as a catalyst for resilience and positive change. Science & Medicine Psychoneuroimmunology Overview & science (NIH): Exposure Therapy Wikipedia overview: Cleveland Clinic explanation: Anxiety & OCD exposure-based approaches (IOCDF): Heart Coherence HeartMath Institute overview: Psychiatric Diagnosis & DSM Critique of DSM and diagnostic categories: Psychiatric diagnosis controversies: Psychology & Healing Post-Traumatic Growth vs. PTSD Scientific overview of post-traumatic growth: Journal article on PTG vs PTSD: Forgiveness and Healing Psychology Today on forgiveness: Research evidence on forgiveness and wellbeing: Self‑Healing Practices Grounding / Earthing What is grounding/earthing? PEMF (Pulsed Electromagnetic Field) Therapy Basics of PEMF therapy: Meditation & Stillness Mindfulness & stillness research: Psychology Today on solitude and healing: Cultural & Media Influence Mind Control & Fear Provocation The psychology of fear in media messaging: Media influence and persuasion research: Toxic Masculinity Research overview on toxic masculinity: What toxic masculinity means: Dr. Roger McFillin Content Substack (Radically Genuine): Show Notes 00:00 Emotions as Energy 00:33 Medicalizing Suffering 02:44 Exposure Beats Suppression 05:18 Fear and Mind Control 10:21 Stillness vs Loneliness 14:47 Simple Stillness Practices 20:12 Morning Intention Rituals 25:56 Labels and Identity Traps 31:26 Systemic Treatment Harm 32:53 Depression Label Identity 35:08 Sadness Versus Pathology 36:10 PTSD And Growth 38:24 Processing Trauma Fully 41:44 Practical Recovery Steps 45:48 Forgiveness And Ownership 50:37 Toxic Masculinity Debate 56:12 Men Friendship And Elders 01:01:05 Closing Plugs Farewell 38:24 How PTSD Develops 41:44 Practical Trauma Recovery 45:48 Forgiveness and Ownership 50:37 Toxic Masculinity Debate 56:12 Male Friendship and Elders 01:01:05 Closing and Where to Follow 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#212 Cialis as a Potential Longevity Drug: Vascular, Heart, Metabolic, and Brain Benefits
02/19/2026
#212 Cialis as a Potential Longevity Drug: Vascular, Heart, Metabolic, and Brain Benefits
This episode explores tadalafil (Cialis) as a potential longevity drug, though no randomized human trials prove it extends lifespan. Cialis works by blocking PDE5, enhancing nitric oxide signaling, and improving blood flow through vasodilation. Originally approved for pulmonary hypertension, it's also used for erectile dysfunction and BPH. Its 36-hour half-life makes it superior to Viagra for continuous longevity effects. The host frames vascular aging and endothelial dysfunction as key drivers of age-related diseases (heart disease, stroke, dementia, kidney disease). Observational data shows Cialis users have 44% lower mortality, fewer cardiovascular events, reduced dementia risk, and lower mortality in diabetics. Additional benefits include improved cardiac function, reduced infarct size, arrhythmia suppression, and regression of left ventricular hypertrophy. A 2024 meta-analysis found it lowers hemoglobin A1C, possibly via improved microvascular perfusion, insulin sensitivity, and mitochondrial function. Cialis crosses the blood-brain barrier and may improve neurovascular coupling and hippocampal plasticity, potentially benefiting those with or at risk of dementia. Safety is generally good with long-term daily use (2.5–5 mg), though cautions include avoiding use with nitrates, low blood pressure, or certain retinal disorders. Common side effects are headache, nasal congestion, and acid reflux. The host recommends consulting a doctor and references potential synergy with telmisartan. Tadalafil (Cialis) — MedlinePlus drug info: [ Sildenafil (Viagra) — MedlinePlus drug info: [ Key mechanisms mentioned Nitric Oxide (NO) — NCBI Bookshelf: [ Cyclic GMP (cGMP) — NCBI Bookshelf: [ Conditions mentioned in the episode Benign Prostatic Hyperplasia (BPH) — MedlinePlus: [ Pulmonary Arterial Hypertension (PAH) — MedlinePlus: [ Blood pressure drug mentioned Telmisartan — MedlinePlus drug info: [ Other longevity / comparison drugs mentioned Metformin — MedlinePlus drug info: [ Sirolimus (Rapamycin) — MedlinePlus drug info: [ Side-effect helper mentioned Ibuprofen (Advil) — MedlinePlus drug info: [ Dementia meds mentioned Donepezil (Aricept) — MedlinePlus drug info: [ Amantadine — MedlinePlus drug info: [ Lab markers mentioned Hemoglobin A1C (HbA1c) test — MedlinePlus lab test: [ Insulin in blood test — MedlinePlus lab test: [ People referenced (where the claims were mentioned) Huberman Lab (Dr. Andrew Huberman) — site: [ Clip about low-dose tadalafil (2.5–5mg) — X post: [ Bryan Johnson (Blueprint) — site: [ Dr. David Sinclair (Harvard profile) — site: [ Show Notes 00:00 Welcome to the Hart2Heart Podcast. 01:56 What Cialis Is: PDE5 Inhibition, cGMP & Nitric Oxide Explained 03:43 Approved Uses & Origin Story: Pulmonary Hypertension, ED, and BPH 05:33 Why Cialis Over Viagra: 36-Hour Half-Life & 24/7 Vascular Benefits 06:52 Vascular Aging 101: Endothelium, Perfusion, and Why It Drives Disease 11:14 What the Human Data Shows: Observational Evidence for Mortality, CVD & Dementia 13:04 Mechanisms Deep Dive: Heart Protection, Heart Failure, and Anti-Atherosclerosis 15:02 Cialis for Diabetics: Lowering A1C and Improving Insulin Sensitivity 16:21 Brain Effects: Blood–Brain Barrier, Neurovascular Coupling & Dementia Potential 18:21 Safety, Who Should Avoid It, and Daily Longevity Dosing (2.5–5 mg) + Wrap-Up 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#211 Understanding the Anti-Aging Benefits of Telmisartan
02/12/2026
#211 Understanding the Anti-Aging Benefits of Telmisartan
In this podcast episode, an in-depth discussion is provided on the drug Telmisartan, commonly used for lowering blood pressure. The host elaborates on how it belongs to a class of medications known as angiotensin receptor blockers (ARBs) and stands out due to its 24-hour half-life and partial PPAR-gamma agonist activity. The episode explores Telmisartan's potential benefits for longevity, including its properties that reduce cardiovascular mortality, renal decline, and metabolic issues. It also compares Telmisartan with other ARBs and addresses its unique ability to improve myocardial efficiency, reduce arterial stiffness, and support neuroprotection. Detailed explanations are given on technical concepts such as pulse pressure and its relevance to arterial compliance, and the necessity to consult a doctor before taking the medication is emphasized. Telmisartan / ARBs (main topic) Telmisartan — MedlinePlus drug info: Blood pressure meds overview (includes ARBs): Key mechanisms mentioned PPARγ (PPARG) — NCBI Gene: Endothelium + nitric oxide (NO) — NCBI Bookshelf: Angiotensin / aldosterone / “fight-or-flight” Aldosterone test — MedlinePlus lab test: Sympathetic nervous system (“fight-or-flight”) — Cleveland Clinic explainer: Lab tests mentioned in the episode Fasting insulin (“Insulin in Blood”) — MedlinePlus lab test: Hemoglobin A1C (HbA1c) — MedlinePlus lab test: C-reactive protein (CRP) — MedlinePlus lab test: Arterial stiffness / pulse pressure (longevity framing) Pulse pressure & arterial stiffness as risk predictors — PubMed: Visceral fat resource mentioned Dr. Sean O’Mara website: Show Notes 00:00 Welcome to the Hart2Heart Podcast. 01:22 Understanding Angiotensin and Its Effects 02:14 How ARBs Work and Their Benefits 03:00 Unique Properties of Telmisartan 03:36 Comparing Telmisartan with Other ARBs 04:44 Telmisartan's Impact on Endurance and Fat Loss 05:59 Telmisartan and Cardiovascular Health 09:57 Blood Pressure Basics and Pulse Pressure 18:54 Telmisartan's Role in Longevity and Dosing 27:28 Conclusion and Final Thoughts 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#210 A Personal Journey: My Decision to Quit THC
01/29/2026
#210 A Personal Journey: My Decision to Quit THC
In this podcast episode, the speaker shares his personal journey of quitting THC, explaining his reasons, the gradual process over several years, and the impacts on his life. He recounts his history with THC, from early recreational use to daily dependence for sleep aid during medical school and residency. The speaker emphasizes that he does not oppose cannabis, recognizing its medicinal value, but wanted to overcome his dependency. He details his method of reducing THC use through vaping and CBD alternatives, ultimately leading to his last use in January 2025. Alongside his personal story, he discusses the benefits and potential negative impacts of THC and other cannabinoids, offering insights into who might consider quitting and why. Cannabis, THC & Quitting Cannabis (Marijuana) — NIDA overview: Cannabis Use Disorder — NCBI Bookshelf (StatPearls): Sleep, REM & Withdrawal Cannabis and sleep architecture — systematic review (PubMed): Effects of cannabinoids on sleep — review (PMC): Non-Intoxicating Cannabinoids Mentioned CBD + anxiety — systematic review (PMC): CBG — acute effects + cognition (PMC): THCV — overview/commentary (PubMed): CBC — therapeutic potential review (PMC): Potency: Concentrates Marijuana Concentrates — NIDA DrugFacts PDF: Supplements Mentioned Omega-3 Fatty Acids — NIH ODS (Consumer): Vitamin D — NIH ODS (Consumer): Show Notes 00:00 Introduction: Why I Quit THC 02:18 My History with THC 06:10 Transition to Medical Use 13:53 The Quitting Process 20:11 Benefits and Challenges of Quitting 25:07 Thoughts on THC and Other Cannabinoids 33:25 Conclusion and Final Thoughts 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#209 Advanced Healing and Prevention Techniques with Stem Cells and Peptides
01/22/2026
#209 Advanced Healing and Prevention Techniques with Stem Cells and Peptides
Most people think they go into your body and make all new tissue… but in actuality, they are a delivery mechanism of growth factors. I call them the ultimate traffic cop. In this episode, the host converses with Dr. Jesse Morse, a physician specializing in regenerative and anti-aging medicine. They delve into the intricacies of stem cells and their various sources, including bone marrow, fat, and donor tissue. Dr. Morse highlights the role of exosomes and growth factors in the healing process. The discussion also focuses on the prevention and treatment of Achilles tendon tears, emphasizing the importance of blood supply, proper diagnosis, and innovative therapies. Additionally, they explore the benefits and applications of various peptides, including BPC 157, TB 500, and MotC, for enhancing healing, anti-aging, and overall health. Dr. Morse also addresses the significance of nutrition and detoxification in maintaining optimal health and preventing injuries. Dr. Jesse Morse is a Miami-based, double board-certified physician in Family and Sports Medicine who specializes in regenerative medicine, injury recovery, and longevity. Since shifting from traditional sports medicine in 2020, he has focused on non-surgical approaches to tendon and ligament injuries using therapies like PRP, stem-cell–based treatments, exosomes, and peptides, alongside functional and anti-aging strategies centered on mitochondrial health, immune support, toxin reduction, and personalized recovery—helping everyone from active adults to high-performance athletes restore function and prevent major injuries like Achilles tears while educating widely online. Connect with him on: Instagram: https://www.instagram.com/drjessemorse/ — Sports medicine, regenerative medicine & insights Linktree (aggregated links to socials & resources): Supplements, Compounds & Peptides Collagen (protein / connective tissue support): https://www.ncbi.nlm.nih.gov/books/NBK507922/ Vitamin C (collagen activation / antioxidant): Creatine (muscle & mitochondrial support): https://ods.od.nih.gov/factsheets/Creatine-HealthProfessional/ BPC-157 (peptide – tendon & gut healing): TB-500 / Thymosin Beta-4 (peptide – tissue repair): https://pubmed.ncbi.nlm.nih.gov/22674782/ GHK-Cu (copper peptide – skin, joints, stem-cell signaling): MOTS-c (mitochondrial peptide): https://pubmed.ncbi.nlm.nih.gov/25174616/ SS-31 / Elamipretide (mitochondrial peptide): Thymosin Alpha-1 (immune modulation peptide): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8367996/ LL-37 (antimicrobial / immune peptide): https://pubmed.ncbi.nlm.nih.gov/15184378/ 5-Amino-1MQ (NNMT inhibitor / fat loss): https://pubchem.ncbi.nlm.nih.gov/compound/5-Amino-1MQ N-Acetylcysteine (NAC – liver & detox support): Glutathione (antioxidant / detox): https://ods.od.nih.gov/factsheets/Glutathione-HealthProfessional/ NAD⁺ / NMN / NR (mitochondrial & anti-aging support): NMN: NR: Regenerative & Injection Therapies PRP – Platelet-Rich Plasma: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6990861/ Bone Marrow–Derived Stem Cells (BMAC): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4630382/ Adipose-Derived Stem Cells: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6416130/ Amniotic / Placental Tissue Products: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124018/ Exosomes (cell signaling vesicles): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8465611/ Ultrasound-Guided Injections: https://radiopaedia.org/articles/musculoskeletal-ultrasound-guided-injection Needle Tenotomy (scar-tissue disruption): Detox, Blood & Environmental Interventions Sauna (heat detox & cardiovascular benefit): Binders – Modified Citrus Pectin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452227/ GI Detox / Toxin Binders (general concept): Heavy Metal Chelation (DMPS concept): https://pubmed.ncbi.nlm.nih.gov/12198644/ Mercury Toxicity: https://www.cdc.gov/mercury/index.html Microplastics in Humans: EBOO Therapy (ozone-based blood filtration): https://pubmed.ncbi.nlm.nih.gov/36681461/ Therapeutic Plasma Exchange (TPE): INUSpheresis (advanced plasma filtration): Medications & Drug Classes Mentioned Corticosteroids (Prednisone – tendon risk): Fluoroquinolone Antibiotics (tendon rupture risk): https://www.fda.gov/drugs/drug-safety-and-availability/fda-updates-fluoroquinolone-antibiotics GLP-1 Agonists (Semaglutide / Tirzepatide / Retatrutide discussion): Semaglutide: Tirzepatide: Nutrition & Food-Related Mentions Protein Intake & Muscle Health: American Gluten vs European Wheat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8799814/ Seed Oils & Inflammation (discussion topic): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196963/ Dairy & Inflammation (contextual mention): Key Mechanisms & Concepts Poor Blood Supply in Achilles Tendon (Watershed Zone): https://pubmed.ncbi.nlm.nih.gov/17021202/ Mitochondrial Dysfunction & Aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4843959/ Stem Cells as “Medicinal Signaling Cells”: Show Notes 00:00 Introduction to Exosomes and Stem Cells 01:01 Dr. Morse's Background and Transition to Regenerative Medicine 02:03 Achilles Tendon Tears: Causes and Prevention 05:02 Preventative Measures and Treatments for Achilles Injuries 10:26 The Role of Nutrition in Tendon Health 12:53 Peptides and Their Impact on Tendon Health 15:50 Stem Cells: Misconceptions and Applications 20:52 Comparing Stem Cell Sources and Their Potency 29:52 The Controversy of International Stem Cell Treatments 34:04 Cleaning Toxins from Your Blood 34:19 The Toxic Burden in Our Environment 35:57 Practical Detox Methods 37:47 Mercury and Heavy Metal Testing 44:47 The Problem with American Gluten 46:49 Underrated Peptides for Health 53:42 Growth Hormone and Anti-Aging 01:03:34 Advanced Blood Cleaning Techniques 01:04:51 Conclusion and Contact Information 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#208 The Real Science Behind Detoxification: Liver, Kidneys, and Gut Health Explained
01/15/2026
#208 The Real Science Behind Detoxification: Liver, Kidneys, and Gut Health Explained
Most “detox” advice focuses on cleanses and quick fixes — but real detoxification is a constant, biological process your body runs every day. In this solo episode, the host breaks down how detoxification actually works, starting with what counts as a “toxin” (including hormones and environmental chemicals) and how the body packages them for elimination. You’ll learn the key roles of the liver, kidneys, and gut — and why detox can succeed in the liver but fail in the intestines, especially when certain gut bacteria produce enzymes like β-glucuronidase that can send toxins back into circulation. The episode covers major detox pathways (including glucuronidation), the importance of bile flow and regular bowel movements, and why fiber is one of the biggest levers you can pull to support elimination. It also explores how hydration, electrolyte balance, stress, and overtraining can influence detox capacity, plus the limited-but-real role sweating may play in clearing certain heavy metals. Finally, you’ll get practical strategies for supporting a healthier gut microbiome and reducing toxin buildup — from diet and polyphenols to commonly discussed supplements like NAC, glycine, and taurine. Supplements & Compounds Magnesium (supplement/mineral): Zinc (supplement/mineral): Psyllium (fiber / bulk-forming laxative): Spirulina (supplement / “blue-green algae”): Activated Charcoal (binder / poisoning use): Glycine (amino acid): N-Acetylcysteine (NAC): Foods / Gut & Microbiome Mentions Fermented foods (kimchi, sauerkraut, etc.): Kimchi (specific fermented food mentioned): Sourdough (food example mentioned): Berries (food example mentioned): Wild rice (food example mentioned): Medications Mentioned Ibuprofen (Advil): Naproxen (NSAID): Lifestyle / Modalities Mentioned Sauna: Infrared sauna: Red light therapy (photobiomodulation): Environmental / Exposure Topics Mentioned BPA (bisphenol A): Phthalates: Lead exposure: Arsenic in rice: Key Mechanism/Concept Mentioned Gut microbial β-glucuronidase (and “glucuronidation” talk): Show Notes 00:00 Introduction to Detoxification 02:00 Understanding Toxins and Hormones 05:36 Common Environmental Toxins 07:10 The Detoxification Process 10:52 Gut Health and Detoxification 20:07 Sweating and Detoxification 23:35 Supplements for Detoxification 29:31 Conclusion and Final Tips 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#207 Mastering Hydration: The Essential Guide to Water, Electrolytes, and Optimal Performance
01/08/2026
#207 Mastering Hydration: The Essential Guide to Water, Electrolytes, and Optimal Performance
What if your “healthy” water intake is still quietly hurting your performance? In this solo episode, Dr. Mike breaks down hydration from a performance-first perspective — how dehydration affects cognition and physical output, why “8 glasses a day” is an oversimplified myth, and how to personalize your intake based on body size, activity level, diet, environment, and medications. He walks through practical guidelines (including 30–35 ml/kg/day), how to use urine + thirst cues without overcomplicating it, and why timing matters (especially around workouts, sauna use, and sleep). A major focus of this episode is electrolytes — what they do, how sweat changes your needs, and why sodium is often the key limiter for athletes, sauna users, and people eating low-carb/keto. Dr. Mike also covers potassium and magnesium, caffeine and hydration, the risks of overhydration, and the classic warning signs of hyponatremia. This is a comprehensive, no-BS guide to staying hydrated, replenishing electrolytes correctly, and improving energy, performance, and sleep. Resources: Electrolyte & Hydration Products LMNT Official Home Page: LMNT Recharge Electrolyte Drink Mix: LMNT Variety Pack: DIY Homemade Electrolyte Drink (LMNT Science): Gatorade Electrolyte Powder for Hydration (Official): Medical / Health Conditions & Guidance Hyponatremia — Symptoms & Causes (Mayo Clinic): Hyponatremia — Diagnosis & Treatment (Mayo Clinic): Lab Tests Magnesium, RBC (Labcorp): Mineral / Supplement References Magnesium — Fact Sheet for Health Professionals (NIH ODS): Potassium — Fact Sheet for Health Professionals (NIH ODS): Dietary Supplements for Exercise and Athletic Performance — Fact Sheet for Health Professionals (NIH ODS): People / Sources Mentioned Robb Wolf (LMNT Science author page): Robb Wolf (official site): Huberman Lab (official site): Show Notes 00:00 Welcome Back to the Hart2Heart Podcast! 00:55 The Importance of Hydration 01:46 Daily Water Intake Guidelines 04:16 Sweat and Electrolyte Loss 06:56 Sodium: The Key Electrolyte 12:22 Potassium: Essential for Muscle and Heart Health 15:20 Magnesium: The Multi-Functional Mineral 20:08 Other Important Nutrients 22:33 Hydration Strategies and Special Populations 26:37 Final Tips and Conclusion 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 podcast is 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 with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#206 How to Fix High Blood Pressure (Without Guessing)
01/02/2026
#206 How to Fix High Blood Pressure (Without Guessing)
In this solo episode, Dr. Mike breaks down everything you need to know about blood pressure, why it’s so commonly misunderstood, how to measure it correctly, and what optimal numbers really look like. He explains why 120/80 isn’t ideal for everyone, why blood pressure variability can be more dangerous than steady high readings, and how sleep, stress, and undiagnosed sleep apnea quietly drive hypertension. The episode walks through a clear, practical framework for managing blood pressure using lifestyle interventions first, followed by supplements, and medications only when necessary. Dr. Mike covers exercise, weight loss, sodium and potassium balance, magnesium, breathing techniques, sauna use, sleep optimization, and evidence-based supplements like olive leaf extract, beetroot, citrulline, and nattokinase. He also explains when medication is appropriate, why ARBs are often preferred, and which drugs can interfere with exercise performance. This is a comprehensive, no-BS guide to protecting your heart, brain, kidneys, and long-term health. Blood Pressure & Monitoring Ambulatory Blood Pressure Monitoring (ABPM): https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/ambulatory-blood-pressure-monitoring How to Measure Blood Pressure Correctly at Home: Sleep Apnea & Blood Pressure Sleep Apnea and High Blood Pressure (AHA): https://www.heart.org/en/health-topics/high-blood-pressure/why-high-blood-pressure-is-a-silent-killer/sleep-apnea-and-high-blood-pressure Sleep Apnea Testing Overview: https://sleepeducation.org/patients/sleep-apnea/ Supplements Discussed Olive Leaf Extract (NIH): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452224/ Magnesium and Blood Pressure (NIH): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452224/ Beetroot, Nitric Oxide, and Blood Pressure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/ L-Citrulline and Blood Pressure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368575/ Nattokinase and Cardiovascular Health: Medications (General Reference) Angiotensin Receptor Blockers (ARBs): Calcium Channel Blockers: Thiazide Diuretics: Show Notes 00:00 Welcome to the Hart2Heart Podcast. 02:15 Why 120/80 isn’t optimal for everyone 04:15 What actually causes blood pressure to fluctuate 06:40 Why BP variability is more dangerous than steady high BP 07:30 How to measure blood pressure correctly at home 12:45 Nighttime BP, dippers vs non-dippers (and why it matters) 14:00 Sleep apnea: the hidden driver of hypertension 18:30 The lifestyle changes that lower BP the most 21:00 Electrolytes, magnesium, and nervous system control 26:00 Supplements that actually move the needle 31:25 When medication becomes necessary (and when it doesn’t) 36:20 The long-term blood pressure strategy most people miss 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, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore 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 physicians and researchers to public health experts and high-profile thinkers focused on real solutions. If you’re ready to take control of your health and performance, this podcast is for you. Connect with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
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#205 Stop Nighttime Peeing
12/25/2025
#205 Stop Nighttime Peeing
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 alpha-blockers. The host also touches on treating sleep apnea with CPAP machines and mandibular advancement devices, emphasizing the importance of targeting the root cause for effective treatment. Links: Show Notes: 00:00 Understanding nocturia and its connection to sleep apnea 01:00 Introduction and episode overview 02:00 Defining nocturia and its impact on sleep 03:00 Types of nocturia and their causes 04:30 The role of hormones in nocturia 05:30 Sleep apnea and its effects on nocturia 15:30 Behavioral modifications to reduce nocturia 24:00 Supplements for managing nocturia 30:00 Pharmaceutical solutions for nocturia — 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: Instagram: Twitter: Facebook:
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#204 Resetting Dopamine for Monogamy
12/11/2025
#204 Resetting Dopamine for Monogamy
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 solitude are discussed as ways to improve both individual well-being and relationship satisfaction. Links: Show Notes: 00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 01:30 Understanding the dopamine cycle 03:30 Daily habits and dopamine desensitization 09:00 The Coolidge effect and relationship dynamics 15:00 Dopamine resets and effort-based activities 22:00 Reviving desire in long-term relationships 28:38 “Our nervous system never gets any time to recover—and that kills desire.” — 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: Instagram: Twitter: Facebook:
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#203 Rethinking 10k Steps
12/04/2025
#203 Rethinking 10k Steps
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 forms of steps, and practical tips for incorporating more steps into daily routines, even for office workers. Links: 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 — 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: Instagram: Twitter: Facebook:
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#202 Better Alternatives To Metformin
11/28/2025
#202 Better Alternatives To Metformin
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 it more suitable for athletes. The host explains the mechanisms behind these compounds, including their effects on AMPK and mTOR pathways, and offers practical advice on when to take DHB in relation to different types of exercise to maximize benefits and minimize drawbacks. Links: Show Notes: 00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 00:14 “Metformin may blunt up to 50% of your VO₂ max gains — that’s a massive hit for any athlete.” 00:30 Metformin: the popular longevity drug 01:00 Berberine: the over-the-counter alternative 02:30 Understanding AMPK and mTOR 04:30 Metformin's mechanism and drawbacks 06:00 Berberine's mechanism and side effects 07:30 Dihydro berberine: the superior choice 10:30 DHB and exercise: timing and benefits 18:00 Comparing Metformin, berberine, and DHB — 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: Instagram: Twitter: Facebook:
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#201 Building True Mental Toughness with Tony Ricci
11/20/2025
#201 Building True Mental Toughness with Tony Ricci
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 performance, effective supplement strategies, and the nuanced benefits of practices like cold plunges and saunas. Tony also reflects on adjustments he has made in his training approach over the years to avoid overtraining fighters. Tony Ricci is a veteran performance coach and sport scientist specializing in the intersection of strength training, nutrition, and mental performance for combat athletes. With a background spanning exercise physiology, sports science, and nutrition—as well as decades of hands-on coaching—Tony has trained world-class fighters and helped shape modern approaches to MMA preparation. Connect with Tony on Instagram at or at Links: Show Notes: 00:00 Welcome back to the Hart2Heart podcast with Dr. Mike Hart 00:30 Tony Ricci's background in athletic performance 02:00 The importance of mental performance in sports 04:30 Strategies for mental resilience in athletes 09:00 Psychological resilience and childhood experiences 13:02 “Yes, you can still build mental toughness without trauma. Many champions had good parents, good support, and still developed world-class grit.” 14:30 Discipline: self-trained vs. innate 18:00 Using technology to monitor athlete performance 31:30 Handling poor sleep before a big fight 33:30 The role of caffeine in training camps 35:30 Creatine usage and dosage 37:30 Recommended supplements for athletes 39:30 Beta-alanine and its benefits 43:30 Exploring other supplements: beetroot, HMB, and Alpha GPC 48:00 Exogenous ketones and ketogenic diets 54:00 The benefits of cold plunges and saunas 58:00 Evolving training methods for fighters 01:00:30 Optimizing cardio training for fighters — 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: Instagram: Twitter: Facebook:
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#200 Rethinking LDL and Longevity with Greg Mushen
11/13/2025
#200 Rethinking LDL and Longevity with Greg Mushen
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 conversation also delves into the use of red light therapy, the science behind resistant starches, and maintaining a balanced routine without becoming overly dependent on health gadgets. Greg's shift from a tech-centric life to a health-focused one offers valuable lessons on maintaining physical and mental wellness. Greg Mushen is a tech veteran turned health optimizer, fitness coach, and writer whose work explores the science of sustainable transformation, metabolic health, and longevity. After a two-decade career in technology, Greg redirected his analytical mindset toward understanding how data-driven habits and consistent routines can radically improve health and well-being. Connect with him on LinkedIn at . Links: Show Notes: 00:00 Welcome back to the Hart2Heart podcast with Dr. Mike Hart 01:00 Greg's early interest in health 02:30 The turning point: realizing the need for change 03:30 Greg's transformation and Twitter journey 04:30 Key strategies for transformation 08:00 The importance of walking and daily steps 10:00 Sustaining the transformation: tools and tips 14:23 “At first, tracking my food felt like a second job. But after six weeks, it became automatic—it stopped being effort and started being just who I am.” 18:30 Mindset shifts and progress tracking 22:30 The role of LDL in health 27:00 Calories in, calories out debate 30:00 Accurate weight prediction and metabolic studies 31:00 Challenges of calorie tracking and satiation 32:00 Dr. Ted Naman's approach to calorie tracking 33:00 Impact of drinking calories and fiber intake 35:00 Complex carbs and resistant starch 41:00 Benefits of red light therapy 45:30 Nicotine use and addiction 49:00 Tech background and health experimentation 53:30 Future health technologies and personal insights — 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: Instagram: Twitter: Facebook:
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#199 How to Train Like a Pro Fighter with Dr. Corey Peacock
11/06/2025
#199 How to Train Like a Pro Fighter with Dr. Corey Peacock
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 recovery tools such as cold plunges, sauna, and red light therapy. Dr. Peacock emphasizes the tailored approach needed for different fighters and the benefits of continually evolving training strategies. Dr. Corey Peacock is an exercise physiologist, sports scientist, and performance coach who bridges academic research with elite MMA training. He holds a Ph.D. in Exercise Physiology from Kent State University and serves as Department Chair of Health and Human Performance at Nova Southeastern University, where he co-founded the Fight Science Lab. As Director of Athlete Performance for Kill Cliff Fight Club, Dr. Peacock helps world-class fighters optimize strength, endurance, and recovery through science-driven performance methods. Connect with him on Instagram and . Links: Show Notes: 00:00 Welcome back to the Hart2Heart podcast with Dr. Mike Hart 00:47 Dr. Corey Peacock's Background 02:52 Cardio Training for MMA Fighters 17:41 Strength and Conditioning Essentials 30:35 Reverse Hypers and Posterior Chain Training 34:17 Balancing Strength and Power in MMA 36:44 Training Insights from Anthony Rumble Johnson 42:42 The Role of HRV in Training Adjustments 47:13 Recovery Tools: Cold Plunges, Sauna, and Red Light Therapy 52:57 Upcoming Events and Contact Information — 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: Instagram: Twitter: Facebook:
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#198 How to Reverse Insulin Resistance
10/30/2025
#198 How to Reverse Insulin Resistance
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. Practical tips on improving insulin sensitivity through diet, exercise, and supplements such as fiber, mulberry leaf extract, and berberine are provided. Additional considerations for managing blood sugar levels and preventing insulin resistance are also discussed. Links: Fasting Insulin Test: https://medlineplus.gov/lab-tests/insulin-in-blood/ Fructosamine Test: https://medlineplus.gov/lab-tests/insulin-in-blood/ Carnosine: https://examine.com/supplements/carnosine/?show_conditions=true P5P (Pyridoxal-5-Phosphate): Show Notes: 00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 00:56 Understanding Insulin and Insulin Resistance 03:02 Markers and Tests for Insulin Resistance 11:30 Advanced Glycation End Products (AGEs) 14:16 Exercise and Insulin Sensitivity 14:53 “Exercise keeps your body insulin sensitive for up to 48 hours — not just two.” 16:21 Nutritional Strategies for Blood Sugar Control 20:59 Supplements and Medications for Blood Sugar Management — 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: Instagram: Twitter: Facebook:
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#197 Why Your Brain Needs Friends with Dr. Ben Rein
10/23/2025
#197 Why Your Brain Needs Friends with Dr. Ben Rein
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 a lifespan, the effects of MDMA on feelings of connection, and the role of oxytocin in social bonding. This episode provides a deep dive into the science behind social interactions, offering actionable insights to improve mental health and wellbeing. Dr. Ben Rein is a neuroscientist, educator, and science communicator whose work explores the biology of human connection, empathy, and social behavior. With a Ph.D. in neuroscience and postdoctoral research at Stanford University, Dr. Rein has studied everything from the neural underpinnings of autism spectrum disorder to how MDMA (ecstasy) enhances empathy in the brain. Follow his work at or connect with him on . Links: Show Notes: 00:00 Welcome back to the Hart2Heart podcast with Dr. Mike Hart 00:30 Dr. Ben Rein’s background and new book 02:30 The loneliness epidemic and its effects 04:00 The science behind social interaction 04:15 “ Being isolated is worse for you or as bad for you as smoking 15 cigarettes a day.” 10:30 Extroversion vs. introversion: social needs 24:00 Oxytocin: the love hormone 33:00 Teamwork and social bonds 36:30 The power of tribalism in sports 38:00 Romantic relationships and health 42:00 The impact of loneliness across a lifetime 49:00 Social media and loneliness 01:02:00 The therapeutic potential of MDMA — 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: Instagram: Twitter: Facebook:
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#196 Rethinking Protein and Recovery with Dr. Jose Antonio
10/16/2025
#196 Rethinking Protein and Recovery with Dr. Jose Antonio
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 exciting upcoming research on creatine's effects on eye muscle performance in athletes. Links: Show Notes: 00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 00:00 Introduction and guest welcome 01:00 Dr. Jose Antonio's academic journey 01:30 Challenges in sports nutrition research 04:00 Breakthrough in sports supplements 08:00 The evolution of sports nutrition 13:00 High protein diet studies 14:20 “We had people eating 600 to 800 extra calories of pure protein—and nothing happened. No fat gain. That alone blew people’s minds.” 17:00 Protein timing and intake 20:30 Impact of hormones on protein absorption 23:00 Testosterone and protein intake 24:00 Peptides and growth hormone 25:00 Protein timing and casein 25:30 Creatine for brain and muscle 42:00 Mitochondrial health and supplements — 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: Instagram: Twitter: Facebook:
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#195 How to Eat for Satiety with Dr. Ted Naiman
10/09/2025
#195 How to Eat for Satiety with Dr. Ted Naiman
In this episode of the Heart to Heart podcast, Dr. Mike Hart sits down with Dr. Ted Naiman, a family medicine physician from Seattle with a passion for diet and exercise. They discuss the importance of family physicians in healthcare, Dr. Naiman's personal fitness transformation focusing on a high-protein, low-carb diet, and the significance of satiety over counting calories. Dr. Naiman shares his views on effective exercise routines, optimal macronutrient ratios, and the advantages of front-loading protein. They also delve into insulin resistance, the use of fasting triglycerides as a marker, and the potential of GLP-1 medications for weight loss and insulin sensitivity. This comprehensive discussion provides actionable insights into improving metabolic health and body composition. Dr. Ted Naiman is a family physician, author, and leading voice in evidence-based nutrition and metabolic health. With over two decades of experience in primary care, Dr. Naiman has dedicated his career to helping people understand the science of body composition, satiety, and sustainable weight management. Learn more at and on . Links: Show Notes: 00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 00:30 Dr. Ted Naiman's background 01:30 Transformation journey 02:00 Diet and exercise philosophy 03:00 Calorie counting debate 05:30 Macro ratios and protein focus 09:30 Daily meal timing and strategy 13:27 “Front-load your protein. If you start your day with donuts, you’ll eat more all day. If you start with protein, you’ll automatically eat less.” 20:30 Sources of protein 25:00 Carbohydrate choices 29:00 Fat sources and supplementation 34:00 Understanding insulin resistance 37:30 Understanding insulin sensitivity and resistance 39:00 Indicators of insulin resistance: triglycerides and HDL 43:30 The role of fasting insulin and glucose 50:30 Training recommendations: cardio vs. weights 52:30 Effective resistance training strategies 59:30 Visceral fat: causes and reduction strategies 01:05:30 The role of GLP-1 in weight management 01:14:30 Conclusion and final thoughts — 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: Instagram: Twitter: Facebook:
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#194 Unraveling Imposter Syndrome and Embracing Transformation Through Storytelling | Featuring Serena Choo
10/02/2025
#194 Unraveling Imposter Syndrome and Embracing Transformation Through Storytelling | Featuring Serena Choo
In this episode of the Heart to Heart podcast, host Dr.Mike Hart welcomes author Serena Choo, who delves into her journey of writing and overcoming imposter syndrome. They discuss Serena's second book, 'The Monkey and the Way of Zen,' which contains 28 short Zen-inspired stories aimed at providing readers a relaxing and reflective experience. Choo shares insights into the origins of her work, the importance of letting go and subtracting complexities from life, and how personal transformation can be achieved without the burden of constant goal-setting. Additionally, they touch upon topics such as her career transition, the specifics of dealing with imposter syndrome, the concept of emotional intelligence, and the potential benefits of neurolinguistic programming (NLP). Serena Choo is a transformation coach, author, and thought leader in personal growth and self-discovery. With over two decades of experience spanning corporate finance, executive coaching, and nutritional therapy, Serena has dedicated her career to helping people break free from self-doubt, imposter syndrome, and burnout. She is the author of Letting Go of Imposter Syndrome and The Monkey and the Way of Zen: A Transformation Journey in 28 Short Stories, books that blend practical wisdom with storytelling to inspire reflection, inner peace, and authentic living. Drawing from her background in executive coaching, functional medicine, and NLP, Serena’s work emphasizes radical surrender, self-awareness, and creating fulfillment through subtraction rather than constant striving. Learn more about Serena at Books available on Amazon: Links: Show Notes: 00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 00:30 Discussing Serena's books 02:00 The inspiration behind 'the monkey and the zen' 02:00 Serena's writing journey 04:30 Finding nemo and storytelling 05:30 The essence of zen stories 06:00 Mike's reflection on reading 07:30 Goal setting and personal fulfillment 08:30 Serena's career background 10:00 Transition to coaching 17:00 Imposter syndrome explained 21:30 Techniques to overcome imposter syndrome 27:30 Changing thought patterns 31:30 The role of fortune and stoicism 33:30 Imposter syndrome and self-doubt 34:00 Personal anecdotes and overcoming challenges 38:00 Accepting compliments and authenticity 48:30 Emotional intelligence and reactions 48:50 “To me, emotional intelligence is first about understanding what’s going on within yourself — not pushing away the feelings, but being aware of the programs running underneath.” 55:30 Coaching differences between genders 01:00:30 NLP and its benefits — 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: Instagram: Twitter: Facebook:
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#193 Debunking Health Myths and Optimizing Nutrition with Alex Leaf
09/25/2025
#193 Debunking Health Myths and Optimizing Nutrition with Alex Leaf
In this episode of The Heart to Heart podcast, host Dr. Mike Hart interviews Alex Leaf, an independent nutritional researcher renowned for debunking nutritional misinformation on social media. The discussion covers topics such as the benefits of collagen for skin health, the potential advantages of ketogenic diets for athletes, and the truth behind various nutrition myths including the effects of soy on testosterone and semen retention. Alex also shares his insights on intermittent fasting, ideal protein intake, and the debate over seed oils. The conversation concludes with their thoughts on cardiovascular health markers and the relevance of particle size in LDL cholesterol. Alex Leaf is an independent nutritional researcher, scientific communicator, and educator specializing in human health and performance. With a decade of experience translating complex science into actionable insights, Alex rose to prominence as a researcher and writer at Examine.com before joining Ari Whitten’s Energy Blueprint. His work spans peer-reviewed publications—including contributions to the ISSN position stand on ketogenic diets—and teaching in the Master’s program in Human Nutrition and Functional Medicine at the University of Western States. Follow him here: Website: Instagram: Links: Show Notes: 00:00 – Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 02:30 – Collagen and skin health 08:30 – Ketogenic diets for athletes 14:00 – Protein intake for athletes 18:00 – Intermittent fasting vs caloric restriction 25:00 – Seed oils: myths and facts 30:00 – Semen retention: debunking the myths 35:00 – Soy and hormones 38:30 – Soy consumption and hormonal effects 39:30 – Whey protein: benefits and misconceptions 42:30 – Post-workout nutrition myths 45:00 – Insulin sensitivity and carbohydrate timing 54:00 – Protein intake strategies 57:00 – Calories and diet composition 57:14 – “A calorie is a calorie, but depending on your diet’s composition, you’ll absorb and utilize very different amounts of calories from food.” 01:01:00 – Debating dietary approaches 01:05:00 – Cardiovascular health markers 01:12:00 – Conclusion and contact information — 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: Instagram: Twitter: Facebook:
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#192 Exploring Modern Therapy: From Psychedelics to AI with Rav Arora
09/11/2025
#192 Exploring Modern Therapy: From Psychedelics to AI with Rav Arora
In this episode of The Heart to Heart podcast, host Dr. Mike Hart welcomes back Rav, an author and host of the Illusion of Consensus podcast. The conversation delves into Rav's evolving interests, from his initial focus on COVID-19 and myocarditis to his current pursuit of a more holistic and spiritually grounded life. Rav discusses his journey through rigorous psychotherapy, aided by psychedelics, to uncover subconscious patterns and improve his overall well-being. The discussion also touches on the utility of AI tools like ChatGPT as supplementary therapy, the impact of social media on Gen Z's social behaviors, and the rising influence of independent journalism. The episode sheds light on finding balance in a hyper-productive world, integrating different therapeutic pathways, and the significance of peaceful presence in one's life. Rav Arora is an independent journalist, cultural critic, and podcast host exploring the intersections of health, spirituality, and human performance. Rising to prominence through his widely read Substack, The Meta Mystic, and as co-host of The Illusion of Consensus podcast, Rav has become a leading voice challenging mainstream narratives in science, psychology, and culture. Follow him here: Substack: Podcast: Twitter/X: Links: Show Notes: (00:00)Welcome back to the Hart2Heart Podcast with Dr. Mike Hart (01:00) Shifting gears: From COVID to holistic living (02:30) The role of psychedelics in therapy (04:00) Balancing productivity and relaxation (10:00) ChatGPT as a therapeutic tool (18:30) Exploring psychedelic therapy (28:00) The power of peaceful presence (39:00) Psilocybin study on religious leaders (40:30) Challenges in recruiting for the study (41:00) Gen Z and alcohol consumption (42:30) Impact of social media on social skills (43:00) Dating apps and their consequences (50:48) “Social media has provided this illusion and comfort.” (53:30) Independent journalism's rise (01:00:30) The future of media and podcasting — 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: Instagram: Twitter: Facebook:
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#191 Unlocking Sleep: Prescription Aids and Alternatives
09/04/2025
#191 Unlocking Sleep: Prescription Aids and Alternatives
In this solo podcast episode, Dr Mike Hart provides actionable, evidence-backed strategies to improve overall circadian rhythm and consequently enhance sleep quality. He discusses the importance of a regulated sleep-wake cycle and its impact on hormone release, metabolism, immune function, and general well-being. Various methods to maintain a healthy circadian rhythm are explored, including the benefits of morning sunlight exposure, the role of blue light blocking in the evening, and the timing of meals and exercise. He also touches on the effects of caffeine and alcohol on sleep, the ideal sleep environment, and additional supportive practices like social interaction, light physical activity, and evening routines that promote relaxation. Links: Show Notes: (0:00) Welcome back to the Hart2Heart Podcast with Dr. Mike Hart (01:30) Natural sleep improvement tips (02:33) "Cortisol isn’t bad—it’s about timing. You want it high in the morning and low at night for better sleep." (04:30) Behavioral modifications and supplements (08:30) Introduction to prescription sleep medications (10:00) Dual orexin receptor antagonists (DORAs) (14:30) Z-Drugs: Benefits and risks (18:00) Benzodiazepines: Usage and caution (20:30) Doxepin and H1 inverse agonists (22:30) Gabapentinoids for sleep and pain (26:30) Alpha adrenergic agents (31:30) Sedating antidepressants (37:30) Sodium oxybate for narcolepsy — 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: Instagram: Twitter: Facebook:
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