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 sportpsy_sci_doc or at [email protected]

Links:

• Chris Weidman

• Creatine for Neuroprotection & Brain Health

• Beetroot/Nitrate Supplementation for endurance

• Zone 2 Training & Mitochondrial Biogenesis

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

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The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to

cutting through the noise and uncovering the most effective strategies for optimizing health,

longevity, and peak performance. This podcast dives deep into evidence-based approaches to

hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise

protocols, leveraging sunlight light, and de-prescribing pharmaceuticals—using medications only when absolutely necessary.

Beyond health science, we tackle the intersection of public health and politics, exposing how

Policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being.

Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary

(Commissioner of the Food and Drug Administration (FDA) and high-profile names such as

Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen).

If you're ready to take control of your health and performance, this is the podcast for you. We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.

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