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 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 Mystic
Podcast: The Illusion of Consensus
Twitter/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

—

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 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:

Dual Orexin Receptor Antagonists (DORAs)

Forgiveness & Better Sleep (PubMed)

Omega-3 (Fish Oil / EPA)

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: @drmikehart

• Twitter: @drmikehart

• Facebook: @drmikehart