Episodios

  • #217 Dr. Russell Kennedy on Anxiety as a Body Alarm: Childhood Patterns, Worry, Somatic Healing

    #217 Dr. Russell Kennedy on Anxiety as a Body Alarm: Childhood Patterns, Worry, Somatic Healing
    Apr 16 2026
    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: https://www.dr-russ.com/ Instagram: https://www.instagram.com/theanxietymd/ YouTube: https://www.youtube.com/c/DrRussellKennedyTHEANXIETYMD Therapies Mentioned Internal Family Systems (IFS): https://ifs-institute.com/ Somatic Experiencing / somatic therapy: https://traumahealing.org/ Physiological sigh: https://www.hubermanlab.com/newsletter/breathwork-protocols-for-health-focus-stress Alternate nostril breathing: https://www.health.harvard.edu/healthy-aging-and-longevity/alternate-nostril-breath Pain / Neuroplasticity Resources Alan Gordon / Pain Psychology Center: https://painpsychologycenter.com/our-team Pain Reprocessing Therapy: https://www.painreprocessingtherapy.com/ Experts Mentioned David Goggins: https://davidgoggins.com/ Joseph LeDoux: https://www.joseph-ledoux.com/ Dr. Ethan Russo: https://ethanrusso.org/ Clinical endocannabinoid deficiency paper (PubMed): https://pubmed.ncbi.nlm.nih.gov/15159679/ 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 ...
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    1 h y 8 m
  • #216 VO2 Max, Zone 2 Training, HRV Wearables, Sauna, and Evidence-Based Performance Supplements with Brady Holmer

    #216 VO2 Max, Zone 2 Training, HRV Wearables, Sauna, and Evidence-Based Performance Supplements with Brady Holmer
    Apr 2 2026
    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): https://health.clevelandclinic.org/zone-2-cardio Lactate / Threshold-Based Training Threshold zones review (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC6537749/ Lactate-guided threshold interval training (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC10000870/ Norwegian 4x4 Classic VO2 max paper (PubMed): https://pubmed.ncbi.nlm.nih.gov/17414804/ 4x4 protocol heart-rate response study (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC7399937/ Polarized Training Meta-analysis / review (PubMed): https://pubmed.ncbi.nlm.nih.gov/38717713/ Older landmark paper (PubMed): https://pubmed.ncbi.nlm.nih.gov/24550842/ Pyramidal Training Pyramidal vs. polarized study (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/ HRV & Wearables Marco Altini Official site: https://www.marcoaltini.com/ HRV4Training: https://www.hrv4training.com/ HRV Measurement / Use HRV4Training article with Marco Altini: https://www.hrv4training.com/blog2/heart-rate-variability-hrv-training-with-dr-marco-altini-how-to-exercise-using-hrv Oura Ring Official: https://ouraring.com/ WHOOP Official: https://www.whoop.com/ Experts & Writing Dr. Andy Galpin Official site: https://www.andygalpin.com/ Brady Holmer Substack profile: https://substack.com/@bradyholmer Physiologically Speaking: https://www.physiologicallyspeaking.com/ Supplements & Recovery Exercise / Performance Supplements NIH overview: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ Creatine Cleveland Clinic overview: https://my.clevelandclinic.org/health/treatments/17674-creatine Beta-Alanine NIH consumer overview: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/ ISSN position stand (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC4501114/ Beetroot / Dietary Nitrate Review (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC4008816/ Meta-analysis (PubMed): https://pubmed.ncbi.nlm.nih.gov/23580439/ Urolithin A Mitopure / official: https://www.mitopure.com/ Altitude training camp study (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC12628386/ Exogenous Ketones Ketone-IQ official: https://ketone.com/ Post-exercise ketone monoester and EPO study (PubMed): https://pubmed.ncbi.nlm.nih.gov/36449571/ Post-exercise ketones improved endurance training adaptations study (PubMed): https://pubmed.ncbi.nlm.nih.gov/41757674/ 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 ...
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    1 h y 13 m
  • #215 Brain Health From Morning to Night: Sleep, Exercise, Supplements, Screens, and ADHD Meds

    #215 Brain Health From Morning to Night: Sleep, Exercise, Supplements, Screens, and ADHD Meds
    Mar 26 2026
    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: https://www.drtommywood.com/stimulated-mind Publisher page: https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/ Dr. Tommy Wood Official website: https://www.drtommywood.com/ Instagram: https://www.instagram.com/drtommywood/ Podcasts, People & Platforms The Diary of a CEO Official show page: https://stevenbartlett.com/doac/ Joe Rogan Experience Official site: https://www.joerogan.com/ Spotify show page: https://open.spotify.com/show/4rOoJ6Egrf8K2IrywzwOMk Dr. Rhonda Patrick / FoundMyFitness Official site: https://www.foundmyfitness.com/ About Dr. Rhonda Patrick: https://www.foundmyfitness.com/about-dr-rhonda-patrick Medications & Prescription Drugs Mentioned Provigil (modafinil) DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=e16c26ad-7bc2-d155-3a5d-da83ad6492c8 Vyvanse (lisdexamfetamine) DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=704e4378-ca83-445c-8b45-3cfa51c1ecad Concerta (methylphenidate) Official prescribing info: https://www.jnjlabels.com/package-insert/product-monograph/prescribing-information/CONCERTA-pi.pdf Adderall DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=f22635fe-821d-4cde-aa12-419f8b53db81 Adderall XR DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=aff45863-ffe1-4d4f-8acf-c7081512a6c0 Aricept (donepezil) FDA label: https://www.accessdata.fda.gov/drugsatfda_docs/label/2018/020690s042,021720s014,022568s011lbl.pdf Hydration / Electrolytes LMNT Official site: https://drinklmnt.com/ Research, Labs & Studies Mentioned COSMOS Trial Official site: https://cosmostrial.org/ ClinicalTrials.gov: https://clinicaltrials.gov/study/NCT03035201 Institute for Human and Machine Cognition (IHMC) Official site: https://www.ihmc.us/ Jonathan Little Lab (UBC) Faculty page: https://hes.ok.ubc.ca/about/contact/jonathan-little/ Lab site: https://emil.ok.ubc.ca/ 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 ...
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    57 m
  • #214 Optimal Nutrition: Fiber's Impact on Glucose and Cholesterol

    #214 Optimal Nutrition: Fiber's Impact on Glucose and Cholesterol
    Mar 5 2026
    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) — https://www.metamucil.com/ Psyllium husk (soluble fiber) — https://medlineplus.gov/druginfo/meds/a601104.html Psyllium husk (PubMed search) — https://pubmed.ncbi.nlm.nih.gov/?term=psyllium+husk Soluble fiber (overview) — https://medlineplus.gov/dietaryfiber.html Insoluble fiber (overview) — https://medlineplus.gov/dietaryfiber.html Inulin (prebiotic fiber) — https://pubmed.ncbi.nlm.nih.gov/?term=inulin+prebiotic+fiber Acacia fiber / Gum arabic (prebiotic fiber) — https://pubmed.ncbi.nlm.nih.gov/?term=acacia+fiber+gum+arabic+prebiotic Beta-glucan (oats/barley soluble fiber) — https://pubmed.ncbi.nlm.nih.gov/?term=beta-glucan+oats+LDL Pectin (soluble fiber) — https://pubmed.ncbi.nlm.nih.gov/?term=pectin+soluble+fiber Partially hydrolyzed guar gum (PHGG) — https://pubmed.ncbi.nlm.nih.gov/?term=partially+hydrolyzed+guar+gum Resistant starch / Potato starch — https://pubmed.ncbi.nlm.nih.gov/?term=resistant+starch+potato+starch Short-chain fatty acids (SCFAs) — https://www.ncbi.nlm.nih.gov/books/NBK557571/ Butyrate (SCFA) — https://pubmed.ncbi.nlm.nih.gov/?term=butyrate+short-chain+fatty+acid+colonocytes LDL cholesterol (general) — https://medlineplus.gov/cholesterol.html Magnesium (mineral supplement info) — https://medlineplus.gov/magnesium.html 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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    29 m
  • #213 Emotions, Mind Control, and Mental Health Labels: A Conversation with Dr. Roger McFillin

    #213 Emotions, Mind Control, and Mental Health Labels: A Conversation with Dr. Roger McFillin
    Feb 26 2026
    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): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130991/ Exposure Therapy Wikipedia overview: https://en.wikipedia.org/wiki/Exposure_therapy Cleveland Clinic explanation: https://my.clevelandclinic.org/health/treatments/25067-exposure-therapy Anxiety & OCD exposure-based approaches (IOCDF): https://iocdf.org/about-ocd/treatment/erp/ Heart Coherence HeartMath Institute overview: https://www.heartmath.org/heart-coherence/ Psychiatric Diagnosis & DSM Critique of DSM and diagnostic categories: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4195174/ Psychiatric diagnosis controversies: https://www.apa.org/monitor/2013/04/diagnosis Psychology & Healing Post-Traumatic Growth vs. PTSD Scientific overview of post-traumatic growth: https://www.apa.org/monitor/2014/01/psychological-recovery Journal article on PTG vs PTSD: https://www.sciencedirect.com/science/article/abs/pii/S0272735814000412 Forgiveness and Healing Psychology Today on forgiveness: https://www.psychologytoday.com/us/basics/forgiveness Research evidence on forgiveness and wellbeing: https://journals.sagepub.com/doi/10.1177/1745691614568356 Self‑Healing Practices Grounding / Earthing What is grounding/earthing? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/ PEMF (Pulsed Electromagnetic Field) Therapy Basics of PEMF therapy: https://www.health.harvard.edu/pain/pulsed-electromagnetic-field-therapy Meditation & Stillness Mindfulness & stillness research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422583/ Psychology Today on solitude and healing: https://www.psychologytoday.com/us/blog/hide-and-seek/201209/finding-solitude-its-benefits-and-challenges Cultural & Media Influence Mind Control & Fear Provocation The psychology of fear in media messaging: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.566245/full Media influence and persuasion research: https://www.communicationtheory.org/agenda-setting-theory/ Toxic Masculinity Research overview on toxic masculinity: https://www.apa.org/advocacy/health-men/guidelines What toxic masculinity means: https://www.psychologytoday.com/us/blog/the-masculine-mind/201802/what-toxic-masculinity Dr. Roger McFillin Content Substack (Radically Genuine): https://drmcmillan.substack.com 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...
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    1 h y 2 m
  • #212 Cialis as a Potential Longevity Drug: Vascular, Heart, Metabolic, and Brain Benefits

    #212 Cialis as a Potential Longevity Drug: Vascular, Heart, Metabolic, and Brain Benefits
    Feb 19 2026
    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: [https://medlineplus.gov/druginfo/meds/a604008.html](https://medlineplus.gov/druginfo/meds/a604008.html) Sildenafil (Viagra) — MedlinePlus drug info: [https://medlineplus.gov/druginfo/meds/a699015.html](https://medlineplus.gov/druginfo/meds/a699015.html) Key mechanisms mentioned Nitric Oxide (NO) — NCBI Bookshelf: [https://www.ncbi.nlm.nih.gov/books/NBK554485/](https://www.ncbi.nlm.nih.gov/books/NBK554485/) Cyclic GMP (cGMP) — NCBI Bookshelf: [https://www.ncbi.nlm.nih.gov/books/NBK542234/](https://www.ncbi.nlm.nih.gov/books/NBK542234/) Conditions mentioned in the episode Benign Prostatic Hyperplasia (BPH) — MedlinePlus: [https://medlineplus.gov/benignprostatichyperplasia.html](https://medlineplus.gov/benignprostatichyperplasia.html) Pulmonary Arterial Hypertension (PAH) — MedlinePlus: [https://medlineplus.gov/pulmonaryhypertension.html](https://medlineplus.gov/pulmonaryhypertension.html) Blood pressure drug mentioned Telmisartan — MedlinePlus drug info: [https://medlineplus.gov/druginfo/meds/a601249.html](https://medlineplus.gov/druginfo/meds/a601249.html) Other longevity / comparison drugs mentioned Metformin — MedlinePlus drug info: [https://medlineplus.gov/druginfo/meds/a696005.html](https://medlineplus.gov/druginfo/meds/a696005.html) Sirolimus (Rapamycin) — MedlinePlus drug info: [https://medlineplus.gov/druginfo/meds/a602026.html](https://medlineplus.gov/druginfo/meds/a602026.html) Side-effect helper mentioned Ibuprofen (Advil) — MedlinePlus drug info: [https://medlineplus.gov/druginfo/meds/a682159.html](https://medlineplus.gov/druginfo/meds/a682159.html) Dementia meds mentioned Donepezil (Aricept) — MedlinePlus drug info: [https://medlineplus.gov/druginfo/meds/a697032.html](https://medlineplus.gov/druginfo/meds/a697032.html) Amantadine — MedlinePlus drug info: [https://medlineplus.gov/druginfo/meds/a682064.html](https://medlineplus.gov/druginfo/meds/a682064.html) Lab markers mentioned Hemoglobin A1C (HbA1c) test — MedlinePlus lab test: [https://medlineplus.gov/lab-tests/hemoglobin-a1c-hba1c-test/](https://medlineplus.gov/lab-tests/hemoglobin-a1c-hba1c-test/) Insulin in blood test — MedlinePlus lab test: [https://medlineplus.gov/lab-tests/insulin-in-blood/](https://medlineplus.gov/lab-tests/insulin-in-blood/) People referenced (where the claims were mentioned) Huberman Lab (Dr. Andrew Huberman) — site: [https://www.hubermanlab.com/](https://www.hubermanlab.com/) Clip about low-dose tadalafil (2.5–5mg) — X post: [https://x.com/tbpn/status/2022350426394534334](https://x.com/tbpn/status/2022350426394534334) Bryan Johnson (Blueprint) — site: [https://blueprint.bryanjohnson.com/](https://blueprint.bryanjohnson.com/) Dr. David Sinclair (Harvard profile) — site: [https://sinclair.hms.harvard.edu/people/david-sinclair](https://sinclair.hms.harvard.edu/people/david-sinclair) 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 ...
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    26 m
  • #211 Understanding the Anti-Aging Benefits of Telmisartan

    #211 Understanding the Anti-Aging Benefits of Telmisartan
    Feb 12 2026
    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: https://medlineplus.gov/druginfo/meds/a601249.html Blood pressure meds overview (includes ARBs): https://medlineplus.gov/bloodpressuremedicines.html Key mechanisms mentioned PPARγ (PPARG) — NCBI Gene: https://www.ncbi.nlm.nih.gov/gene/5468 Endothelium + nitric oxide (NO) — NCBI Bookshelf: https://www.ncbi.nlm.nih.gov/books/NBK534266/ Angiotensin / aldosterone / "fight-or-flight" Aldosterone test — MedlinePlus lab test: https://medlineplus.gov/lab-tests/aldosterone-test/ Sympathetic nervous system ("fight-or-flight") — Cleveland Clinic explainer: https://my.clevelandclinic.org/health/body/23262-sympathetic-nervous-system-sns-fight-or-flight Lab tests mentioned in the episode Fasting insulin ("Insulin in Blood") — MedlinePlus lab test: https://medlineplus.gov/lab-tests/insulin-in-blood/ Hemoglobin A1C (HbA1c) — MedlinePlus lab test: https://medlineplus.gov/lab-tests/hemoglobin-a1c-hba1c-test/ C-reactive protein (CRP) — MedlinePlus lab test: https://medlineplus.gov/lab-tests/c-reactive-protein-crp-test/ Arterial stiffness / pulse pressure (longevity framing) Pulse pressure & arterial stiffness as risk predictors — PubMed: https://pubmed.ncbi.nlm.nih.gov/11224702/ Visceral fat resource mentioned Dr. Sean O'Mara website: https://drseanomara.com/ 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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    30 m
  • #210 A Personal Journey: My Decision to Quit THC

    #210 A Personal Journey: My Decision to Quit THC
    Jan 29 2026
    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: https://nida.nih.gov/research-topics/cannabis-marijuana Cannabis Use Disorder — NCBI Bookshelf (StatPearls): https://www.ncbi.nlm.nih.gov/books/NBK538131/ Sleep, REM & Withdrawal Cannabis and sleep architecture — systematic review (PubMed): https://pubmed.ncbi.nlm.nih.gov/40967124/ Effects of cannabinoids on sleep — review (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC8116407/ Non-Intoxicating Cannabinoids Mentioned CBD + anxiety — systematic review (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC11595441/ CBG — acute effects + cognition (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC11246434/ THCV — overview/commentary (PubMed): https://pubmed.ncbi.nlm.nih.gov/33526143/ CBC — therapeutic potential review (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC11493452/ Potency: Concentrates Marijuana Concentrates — NIDA DrugFacts PDF: https://nida.nih.gov/sites/default/files/df-marijuana-concentrates.pdf Supplements Mentioned Omega-3 Fatty Acids — NIH ODS (Consumer): https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ Vitamin D — NIH ODS (Consumer): https://ods.od.nih.gov/factsheets/VitaminD-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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    34 m