Is your nightly melatonin safe? A groundbreaking study of 130,000 people presented at the 2025 American Heart Association Scientific Sessions found that long-term melatonin use was associated with nearly double the risk of heart failure. But before you panic, there's critical context you need to understand.

In this episode, Dr. Sean Hashmi breaks down what this study actually found, provides a clear 6-step action plan for safe melatonin use, and explains whether this risk applies to you based on how you're using it.

KEY TOPICS COVERED:

• The alarming findings from the 2025 heart failure study
• Why 90% higher risk doesn't tell the whole story
• The shocking truth about melatonin supplement quality (0-667% dosing variability)
• 6 evidence-based steps for safe melatonin use
• Optimal timing: why 3 hours before bed works best
• Does melatonin even work? What the data shows
• When to use melatonin vs. when to avoid it
• Study limitations and what they mean for you

THIS EPISODE IS FOR YOU IF:

• You take melatonin regularly or nightly
• You've been using melatonin for more than a year
• You have heart disease, diabetes, or kidney disease
• You want to understand the real risks and benefits
• You're looking for evidence-based sleep solutions

RESEARCH DISCUSSED:

• American Heart Association Scientific Sessions 2025 - Long-term melatonin cardiovascular outcomes study
• FDA analysis on melatonin supplement dosing variability
• 2024 meta-analysis on optimal melatonin timing
• Clinical trials on melatonin efficacy for sleep

Dr. Hashmi provides the full scientific context behind the headlines, helping you make informed decisions about your sleep health.

ABOUT DR. SEAN HASHMI:

Board-certified Nephrologist and Obesity Medicine Specialist (MD, MS, FASN) dedicated to translating complex medical research into clear, actionable strategies. Founder of the SELF Principle framework (Sleep, Exercise, Love, Food) and SELFPrinciple.org, a 501(c)(3) nonprofit providing free evidence-based health education.

CONNECT:

Website: selfprinciple.orgNewsletter: selfprinciple.org/newsletterInstagram: @seanhashmimdYouTube: @SeanHashmiMD

MEDICAL DISCLAIMER:

This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine. The views expressed are Dr. Hashmi's personal professional opinions and do not represent any employer or affiliated organization.

Practice kindness and gratitude.

Coffee doesn't just wake you up. It literally changes how your brain works.

In this episode, I break down the latest research on coffee and brain health. A meta-analysis of observational studies found that people who drank 2-4 cups of coffee daily had about a 20-25% lower risk of depression. And the data on Parkinson's disease is even stronger -- regular coffee drinkers showed 25-30% lower risk.

But dose and timing matter more than most people realize.

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IN THIS EPISODE:

How caffeine changes your brain within 20-30 minutes

Why coffee drinkers have lower depression risk -- and the mechanisms behind it

The connection between coffee and dementia risk (15-20% lower with moderate intake)

The Parkinson's data most people miss (25-30% risk reduction)

Important caveats: anxiety, sleep disruption, and dose

A practical brain-health coffee protocol you can start today

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EPISODE SEGMENTS:

[00:00] Introduction

[01:00] Coffee, Focus & Mood

[04:30] Coffee & Brain Disease

[07:30] Your Brain-Health Coffee Protocol

[10:00] Practical Takeaways

[11:00] Summary

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KEY INSIGHT:

Caffeine blocks adenosine receptors, increases dopamine and norepinephrine, reduces oxidative stress, and improves blood flow to the brain through better vascular health. But if coffee triggers anxiety or disrupts your sleep, the brain cost outweighs the benefit. Decaf retains most of the polyphenols and shows similar long-term associations in observational studies.

The sweet spot: 1-3 cups per day, morning only, stop caffeine at least 8 hours before bed.

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FOLLOW THE SELF PRINCIPLE PODCAST:

https://open.spotify.com/show/6HX1nq6RFoqcwzwh4L9cIM?si=9e06a1b50a1247ff

Full video with visual aids:

youtube.com/@SeanHashmiMD

Subscribe to the newsletter:

selfprinciple.org/newsletter

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CONNECT:

Instagram: @seanhashmimd

Website: selfprinciple.org

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REFERENCES:

Grosso G, et al. Coffee, caffeine, and health outcomes: an umbrella review. Annu Rev Nutr. 2017;37:131-156.

Lucas M, et al. Coffee, caffeine, and risk of depression among women. Arch Intern Med. 2011;171(17):1571-1578.

Qi H, Li S. Dose-response meta-analysis on coffee, tea, and caffeine consumption with risk of Parkinson's disease. Geriatr Gerontol Int. 2014;14(2):430-439.

Santos C, et al. Caffeine intake and dementia: systematic review and dose-response meta-analysis. J Alzheimers Dis. 2010;20(S1):S187-204.

Ascherio A, et al. Prospective study of caffeine consumption and risk of Parkinson's disease in men and women. Ann Neurol. 2001;50(1):56-63.

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MEDICAL DISCLAIMER:

This episode is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine. Views expressed are Dr. Hashmi's alone and do not represent any employer or institution. Individual results may vary. Listening does not establish a doctor-patient relationship.

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Keywords: Coffee, Brain Health, Depression, Parkinson's Disease, Dementia, Caffeine, Mental Health, Evidence-Based Medicine, Nephrology, Obesity Medicine

Stubborn belly fat won't budge despite diet and exercise? Your kidneys may be the hidden culprit.

Your kidneys clear over 50% of circulating insulin. When visceral fat compresses them, insulin stays elevated and your body gets locked in fat storage mode. This episode breaks down the kidney-belly fat connection most doctors miss — and exactly how to break the cycle.

In this episode:

• The role of perirenal fat in kidney compression

• Why your kidneys control insulin clearance (and fat burning)

• How the RAAS system triggers fluid retention and bloating

• The vicious cycle keeping you stuck in fat storage mode

• The SELF Principle approach: Sleep, Exercise, Love, Food

• A 14-day sodium reset to release kidney bloat

• 
  

References:1. Hall JE, et al. Obesity-induced hypertension: role of sympathetic nervous system, leptin, and melanocortins. Circ Res. 2021.2. Hall JE, et al. Obesity, kidney dysfunction and hypertension: mechanistic links. Nat Rev Nephrol. 2019.3. Gholami P, et al. Insulin resistance and insulin handling in chronic kidney disease. Front Endocrinol. 2024.4. Covassin N, et al. Effects of experimental sleep restriction on visceral obesity. J Am Coll Cardiol. 2022.5. Carlström M, et al. Nitric oxide signalling in kidney regulation and cardiometabolic health. Nat Rev Nephrol. 2021.

This is not medical advice. Always consult your healthcare provider before making changes.

Subscribe for weekly evidence-based health content.

Dr. Sean HashmiBoard-Certified Nephrologist and Obesity Medicine Specialistselfprinciple.org

Nearly 600 million people worldwide have diabetes. Could your morning coffee actually help protect you?

In this episode, I break down what decades of research reveal about coffee and metabolic health. A meta-analysis of over 1 million people found that each daily cup of coffee was linked to about 6% lower risk of developing type 2 diabetes. People drinking 2-4 cups per day showed 20-30% lower risk compared to non-drinkers.

But here's what most people miss: the benefits only apply if you drink it the right way.

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IN THIS EPISODE:

• How coffee affects insulin sensitivity, blood sugar, and fat metabolism
• The mechanisms behind coffee's protective effects, including AMPK activation and GLP-1
• Why your genetics determine how you respond to caffeine
• What that CGM spike after coffee actually means
• The one mistake that completely negates coffee's metabolic benefits
• A practical coffee protocol you can start using today

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YOUR ACTION PLAN:

• 2-3 cups per day is the sweet spot
• Never exceed 400mg caffeine total
• Stop caffeine 8-10 hours before bed
• Keep it mostly black — sugar bombs negate the benefits

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CONNECT:

Full video with timestamps: youtube.com/@SeanHashmiMD

Newsletter: selfprinciple.org/newsletter

Instagram: @seanhashmimd

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Medical Disclaimer: This episode is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine. The views expressed are Dr. Hashmi's personal professional opinions and do not represent any employer or affiliated organization.

SPOTIFY TITLE

Coffee and Kidney Disease: What 2025 Research Actually Shows

(Same core keyword focus works for podcast search)

What if everything you thought about coffee and kidney health was wrong?

Four years ago, I covered this topic in a video that hit over 2 million views. Since then, several major studies have emerged — bigger data sets, genetic insights, even research on the timing of consumption — and they paint a much clearer picture.

In this episode, I break down:

• The 2020 meta-analysis of 500,000+ people followed for 24 years
• New 2025 data showing 24% lower CKD odds with moderate intake
• Why coffee may actually slow kidney function decline over time
• The biological mechanisms behind coffee's protective effects
• A complete protocol based on your CKD stage
• What can go wrong, and who should be cautious

The bottom line: moderate coffee intake — about two to three cups daily — is consistently associated with lower risk of chronic kidney disease, acute kidney injury, and kidney stone formation. But the key word is moderate.

If coffee causes anxiety, raises your blood pressure, or keeps you up at night, it's not healthy for you. That's the SELF Principle in action — Sleep, Exercise, Love, and Food. Coffee fits under food, but never at the expense of sleep or peace of mind.

Medical Disclaimer: This episode is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine.

Connect with me:YouTube: youtube.com/@SeanHashmiMDNewsletter: selfprinciple.org/newsletterInstagram: @seanhashmimd

Stay kind, stay grateful.

In 2025, we crossed a historic threshold. Multiple humans survived more than six months with gene-edited pig kidneys functioning inside them, in both the United States and China.

For the 100,000 Americans waiting for a kidney right now, this matters.

In this episode, I break down:

• What actually happened with the Massachusetts General Hospital patient who lived 271 days with a pig kidney
• Why is six months the critical survival benchmark in transplantation
• The 69 gene edits that made these kidneys human-compatible
• What the 2024 animal studies predicted — and how human data confirmed it
• The formal clinical trials now underway
• What still stands in the way: rejection, infection risk, and limited access

This is not a cure. Pig kidneys still require lifelong immunosuppression. But for patients who have run out of options — older dialysis patients, highly sensitized patients, those without living donors — this is the first real alternative we have seen in decades.

I give you my honest assessment of where xenotransplantation stands today.

Dr. Sean Hashmi is a board-certified Nephrologist and Obesity Medicine Specialist.

Subscribe to the newsletter: selfprinciple.org/newsletterYouTube: youtube.com/@SeanHashmiMD

Practice kindness and gratitude.

Every IgA Nephropathy patient asks the same question: What do I do right now to stop my kidneys from failing?

In this episode, I break down the exact 5-step action plan I give every patient in my clinical practice — based on the latest KDIGO guidelines and clinical trials like DAPA-CKD, NefIgArd, and PROTECT.

You'll learn:

- The 3 numbers you must track and the targets to hit

- Why most IgA Nephropathy patients are undertreated (and how to fix it)

- When to ask about newer therapies like Nefecon or Sparsentan

- The lifestyle changes that reduce kidney failure risk by 30-40%

- How to talk to your doctor about escalating treatment

This is the final episode of the IgA Nephropathy Masterclass series. Whether you're newly diagnosed or have been managing this condition for years, this roadmap gives you a clear path forward.

Resources mentioned:

- IgA Nephropathy Prediction Tool: qxmd.com/calculate/calculator_499

- IgA Nephropathy Foundation

- NephCure Kidney International

Get the full show notes and scientific references at selfprinciple.org

Questions? Connect with me on Instagram @seanhashmimd

The right diet can cut proteinuria by 30%—without any medication changes. Most IgA nephropathy patients don't know what to eat.

In this episode, I share the exact eating plan I give every patient in my practice. Simple, sustainable, and kidney-friendly. This isn't a restrictive diet where you starve—it's a sustainable approach based on the latest kidney nutrition research.

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WE DISCUSS:

- Why sodium restriction is the #1 dietary change for IgAN (and how to hit your 2-gram target)

- The kidney-friendly plate: a simple framework for every meal

- Supplements for IgA nephropathy: what works, what's hype

- Two things that aggressively accelerate kidney damage

- The 80/20 rule: why consistency beats perfection

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SUPPORT THE SHOW:

youtube.com/@SeanHashmiMD/join

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CONNECT:

Instagram: @seanhashmimd

Newsletter: selfprinciple.org/newsletter

YouTube: @SeanHashmiMD

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New episodes weekly on kidney health, metabolic health, longevity, and disease prevention.

Educational content only. Not medical advice. Consult your healthcare provider.

#KidneyHealth #IgANephropathy #SELFPrinciple #HealthPodcast