The speaker shares a structured, consistent diet designed to support hard training (three strength sessions, Norwegian 4x4, Zone 2 cardio, and one MMA session weekly), reduce "food noise," and stay full with high protein and fiber. He explains cooling/freezing rice to increase resistant starch and lower glycemic impact, then details his daily routine: a morning shake with creatine, collagen peptides, greens/red powder, and beta-alanine; four eggs mid-morning; high-protein Greek yogurt mixed with psyllium husk and acacia fiber; a pre-workout oats-and-whey bowl; a post-workout shake with whey, berries, vegetables, and sauerkraut; and a batch-prepped dinner of extra-lean ground beef, basmati rice, avocado, and sauce, plus a small yogurt-and-berries snack. Daily totals are about 2600 calories with ~260g protein, ~262g carbs, ~62–80g fat, and ~42g fiber, with weekend flexibility including two gin martinis and restaurant meals like steak or occasional pasta.
Norwegian 4x4 Protocol
https://www.ntnu.edu/cerg/advice
VO2 Max / Zone 2 Cardio
https://health.clevelandclinic.org/zone-2-cardio
Creatine / Athletic Performance
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/
Creatine / Sleep Deprivation Study
https://pmc.ncbi.nlm.nih.gov/articles/PMC10902318/
Multi Collagen Peptides
https://pmc.ncbi.nlm.nih.gov/articles/PMC8521576/
Collagen Before Exercise Study
https://pmc.ncbi.nlm.nih.gov/articles/PMC5183725/
ATP Labs Greens & Reds
https://atplab.com/products/green-red-whole-foods-100-organic
Beta-Alanine
https://pmc.ncbi.nlm.nih.gov/articles/PMC4501114/
Coenzyme Q10
https://www.nccih.nih.gov/health/coenzyme-q10
Fish Oil / Omega-3
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Oikos High Protein Greek Yogurt
https://www.oikos.ca/en/oikos-high-protein
Psyllium Husk / LDL Cholesterol
https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/health-claims/assessments/psyllium-products-blood-cholesterol-lowering-nutrition-health-claims-food-labelling.html
Acacia Fiber / Gut Microbiome
https://pmc.ncbi.nlm.nih.gov/articles/PMC8296006/
Short-Chain Fatty Acids / Butyrate
https://pmc.ncbi.nlm.nih.gov/articles/PMC8153313/
Grass-Fed Whey Protein
https://atplab.com/products/grass-fed-whey
Fermented Foods / Sauerkraut
https://pmc.ncbi.nlm.nih.gov/articles/PMC9020749/
Resistant Starch / Cooled Rice Study
https://pmc.ncbi.nlm.nih.gov/articles/PMC9013350/
Quest Protein Bars
https://www.questnutrition.com/collections/protein-bars
Show Notes
00:00 Welcome to the Hart2Heart Podcast
00:45 Diet Goals and Structure
01:58 Training Schedule and Carbs
03:42 Morning Supplements Stack
07:19 First Meal Eggs and Fats
09:00 Greek Yogurt Fiber Snack
11:26 Pre Workout Oats and Whey
13:22 Post Workout Shake and Gut Health
15:19 Dinner Meal Prep Beef Rice Avocado
18:40 Evening Snack and Sleep Timing
19:58 Daily Macros and Protein Targets
20:58 Weekend Flex Meals and Alcohol
24:30 Extra Foods and Final Takeaways
28:23 Wrap Up and Thanks
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
