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

—

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart

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 @GregMushen.

Links:

• InBody Scale

• Andrew Huberman, PhD

• Jocko Willink

• Lane Norton

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart

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 @drcpeacock and LinkedIn.

Links:

American College of Sports Medicine (ACSM)

Kill Cliff Fight Club (formerly Blackzilians and Sanford MMA)

Dr. José Antonio – Co-founder of Fight Science Lab

Norwegian 4x4 Interval Method

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart

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): https://examine.com/supplements/vitamin-b6/?show_conditions=true

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: https://www.instagram.com/drmikehart/

• Twitter: https://twitter.com/drmikehart

• Facebook: https://www.facebook.com/MikeHartEPS/

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 mindscience.org or connect with him on Instagram.

Links:

• Oxytocin ("the love hormone")

• Loneliness and mortality studies

• Stanford University

• Lion's Mane

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart

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:

• University of Central Florida – Dr. Jeff Stout

• University of Regina – Dr. Darren Candow (Creatine researcher)

• Protein Intake & High-Protein Diets

• Caffeine + L-Theanine Combination

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart

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 tednaiman.com and on LinkedIn.

Links:

• The P:E Diet — by Dr. Ted Naiman

• Fairlife Milk (ultra-filtered milk)

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart

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 serenachoo.com Books available on Amazon: Letting Go of Imposter Syndrome and The Monkey and the Way of Zen

Links:

• Stanford Encyclopedia of Philosophy – Stoicism

• NLP Association

• Functional Medicine Coaching Academy

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart

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: alexleaf.com Instagram: @AlexJLeaf

Links:

• IVF and Abstinence Studies

• Systematic Review on Ketogenic Diets in Athletes

• Whey Protein vs. Beef Protein

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart

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: The Meta MysticPodcast: The Illusion of ConsensusTwitter/X: @Ravarora1

Links:

Psilocybin & Religious Leaders Study

Internal Family Systems (IFS)

Pain Reprocessing Therapy (PRT)

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

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

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

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

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

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

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

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

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

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

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

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

Connect on social with Dr. Mike Hart:

• Instagram: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart