On 17 February 2026, Tim Africa joined Heavy Chef’s live recipe with Dr. Michael Mol, a medical doctor, executive producer and presenter, health technopreneur, founder of Hello Doctor and The Dr. Mol Show, global speaker, author and, most recently, CEO of TruthTV. A trauma doctor turned TV presenter, he traded the emergency room for the small screen and anchored Top Billing, earning several acclaimed awards.
One of our team members, Janelle Vernall, attended the online session to capture key takeaways that entrepreneurs can apply, especially with the ever-growing focus on mental health and physical well-being in workspaces.
It was a recipe for entrepreneurs who want to improve their health. This aligns perfectly with Tim Africa’s philosophy, as we believe in the three core pillars of mind, body and soul, which are further broken down into learn, create and give.
Dr. Michael Mol is a medical doctor, health tech entrepreneur, and global speaker, best known as the TV presenter and executive producer of shows such as Top Billing and Hello Doctor. He is the founder of Hello Doctor, CEO of TruthTV, an Oxford alumnus, and the author of two books (“Your Best Life” and “Apples of Gold”.
Dr. Michael Mol is an incredible machine. He has built his career around making health simple to understand and practical to apply, so that you can stop fretting about your well-being and start enjoying it. As he always says, “Life’s so much better when you’re healthy, and being healthy is so much easier than you think.”
Janelle noted that Michael’s passion for health is clearly felt, even through the screen. He offered advice and practical solutions that people can use to improve their health. Many entrepreneurs will relate to his view that “We need to choose healthspan over lifespan.”
Dr Michael Mol’s approach to eating is built for entrepreneurs who want sustained energy and long-term health, not a short-term diet fix. His core principle is simple:
He points to research showing that a modest calorie reduction of about 20% per day, roughly 250 to 400 calories, without malnutrition, can reduce inflammation and slow biological ageing. This matters because inflammation is closely tied to the major diseases that shorten health span.
He recommends time-restricted eating, such as the 16:8 pattern, to keep insulin levels lower for longer and help the body access fat stores for energy. He also unpacks the benefits of extended fasting windows in supporting autophagy, the body’s cellular clean-up and renewal process. He closes with advice on supplements, emphasising that “You cannot supplement a bad diet,” and suggesting a basic stack of omega 3, vitamin D3, magnesium and creatine where appropriate.
Dr Mol frames sleep as the single most underrated performance driver for entrepreneurs because it directly influences hormones, mood, decision-making and long-term disease risk. He cites evidence that men sleeping five hours or less experience a meaningful drop in testosterone, which can contribute to brain fog, lower energy and poorer body composition. For women, he notes that consistently short sleep is linked to a higher risk of hypertension, diabetes and depression. This reinforces that sleep is not optional recovery time, but essential physiology.
He encourages treating sleep as a daily commitment rather than something to catch up on later, aiming for 7 to 9 hours to support clearer thinking, emotional stability and the kind of steady energy that makes entrepreneurship sustainable.
When it comes to movement, Dr Michael challenges the idea that health is about hitting a step target. He calls the 10,000 steps goal a myth and argues that moving more often throughout the day matters more than chasing a number, especially for entrepreneurs who spend long hours sitting. The goal is to break up inactivity and build movement into your workday.
For structured exercise, he recommends a mix of Zone 2 cardio and strength training. Zone 2 cardio sits at about 60% to 70% effort, where you can talk but not sing, and it supports the kind of cardiovascular fitness that improves VO2 max, a key marker linked to long-term health span. Strength training is equally important because muscle supports metabolic health and resilience. As he states, “Muscle is armour. Muscle is longevity.”
Dr Michael Mol includes connection as a foundational health pillar because relationships shape stress, recovery and overall well-being. He places connection alongside eating, sleeping and moving as part of the daily behaviours that influence biological age and long-term vitality. His simple prescription for connection is:
He reinforces that consistency matters more than willpower, and that your environment and habits should make health easier to sustain. In a world he describes as a “dopamine nation,” he encourages more intentional downtime and presence to reduce overstimulation, regulate stress and create space for real connection that supports both performance and health span.
Dr. Michael Mol delivered a clear and practical message on health for entrepreneurs and for any individual ready to take immediate action. His insights were not built on extreme bio hacks or trends, but on mastering the fundamentals that truly move the needle over time.
This is the kind of practical, human-centred innovation Tim Africa is interested in, where we care about our mental health and physical well-being just as much as we care about our client work. If you’re wanting help turning your concepts or expertise into content, Tim Africa does this every day through podcasting, performance marketing, and web development.