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Hart2Heart with Dr. Mike HartAuthor: Dr. Mike Hart
Hart2Heart is the show where Dr. Mike Hart breaks down evidence-based health, longevity, performance, and modern medicine without the fluff. Each episode explores practical, evidence-based strategies for improving your life, including hormone health, peptides, sleep optimization, nutrition, supplements, exercise, sunlight, psychedelics, and smarter medication use. The goal is simple: help you understand what actually works so you can make better decisions for your health. The show also looks at the bigger picture, including how public health policy and politics influence personal well-being, and what you can do to take back control. If you want clear, actionable, no-BS conversations about living healthier, performing better, and thinking for yourself, this podcast is for you. Language: en-us Genres: Health & Fitness, Medicine Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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#227 Diet Update: High-Protein, High-Fiber Meal Plan Built for Training and Consistency
Episode 227
Thursday, 2 July, 2026
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
