In this solo episode, the host discusses the effects of metformin, berberine, and dihydroberberine on exercise adaptation and longevity. While metformin is known for its longevity benefits and is popular in the biohacking community, it has been shown to significantly reduce exercise adaptations and VO2 max gains. Berberine, a supplement with similar effects to metformin, is easier to obtain but still has some negative effects on exercise and significant GI side effects. The episode introduces dihydroberberine (DHB), a compound with fewer GI issues and less impact on exercise adaptation, making it more suitable for athletes. The host explains the mechanisms behind these compounds, including their effects on AMPK and mTOR pathways, and offers practical advice on when to take DHB in relation to different types of exercise to maximize benefits and minimize drawbacks.

Links:

Harvard longevity researcher known for NAD+ & aging research.

Diabetes drug often discussed for longevity.
Energy-sensing enzyme that promotes catabolic (fat-burning) pathways.

Show Notes:

00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart

00:14 "Metformin may blunt up to 50% of your VO₂ max gains — that's a massive hit for any athlete."

00:30 Metformin: the popular longevity drug

01:00 Berberine: the over-the-counter alternative

02:30 Understanding AMPK and mTOR

04:30 Metformin's mechanism and drawbacks

06:00 Berberine's mechanism and side effects

07:30 Dihydro berberine: the superior choice

10:30 DHB and exercise: timing and benefits

18:00 Comparing Metformin, berberine, and DHB

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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:

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• Twitter: @drmikehart

• Facebook: @drmikehart