The Proof with Simon Hill

Episode #308. How would Jesus kill an animal? Join me as I sit down with filmmakers Kip Andersen and Kameron Waters to discuss their position on how religion and veganism intersect. Whether you are religious or not, there are many interesting points raised to reflect on further. In their new documentary Christspiracy, Kip and Kameron pose the question: is there a spiritual way to kill an animal? In this episode, they argue what they believe to be the accurate interpretation of what the Bible says about animal liberation, taking us on a journey of what the concept of dominion truly means. We discuss a 2000-year-old cover-up, whether eating meat as a Christian is hypocritical, the truth about regenerative agriculture, and much more. Specifically, we cover: Intro (00:00) Unveiling the Truth Behind Religious Misinterpretations (06:06) Exploring the Daniel Fast: A Christian's Journey to Plant-Based Eating (13:43) Connecting the Dots: The Nazarenes, Mistranslations, and Jesus' Controversial Temple Actions (19:07) The Mistranslation of Dominion and Its Impact on Western World Beliefs (25:38) Rethinking Christianity's Relationship with Animal Consumption (31:50) Exploring the Intersection of Spirituality, Ethics, and Filmmaking: A Journey of Discovery (43:52) How the Animal Agriculture Industry Influences Religious Views on Animal Consumption (50:57) Is It Possible to be Spiritual and Consume Animal Products? (1:00:47) Regenerative Farming: A Closer Look at Animal Welfare and Ethics (1:05:07) Examining the Contradictions in Joel Salatin's Ethical Farming Practices (1:12:27) How Different Religions Approach the Consumption and Killing of Animals (1:25:51) Making "Christspiracy": How to Create an Engaging Film About Killing 70 Billion Animals (1:33:42) Outro (1:39:27) Learn more about Christspiracy at https://www.christspiracy.com/. Connect with the Christspiracy community on Instagram, Facebook, YouTube, and TikTok. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #307. According to Robin Sharma, eight factors define wealth – and only one of them is money. Join me in today’s episode as I sit down with this leadership expert and bestselling author to unpack what it truly means to be wealthy. You’ll learn about what happy people have in common, how to find more fulfilment, and how to perform a full reset on your life. Robin pulls back the curtain to offer a glimpse of what his habits look like and how you can implement habits to help you become your best self. Plus, discover why you should consider eating out alone, why you should be thinking about death, and plenty more in this insight-packed conversation. In any conversation considering the relationship between money and happiness, it’s important to note that not everyone has the time or resources to commit to self-improvement. If you’re in this camp, you’re far from alone. My advice would be to take the core principles discussed in this episode and find some goals that are reasonable for you. Even if you can only set aside fifteen minutes a day, any steps you can take have the potential to make a big difference in the long run. Specifically, we discuss: Intro (00:00) How Can Morning Rituals Boost Your Productivity and Creativity | Morning Routine of Robin Sharma (07:07) Gratitude as a Foundation for Wealth (13:46) The Eight Forms of Wealth: Redefining Success Beyond Money (16:19) Beyond Imposter Syndrome: Finding Your Unique Value in the World (25:46) Exploring the Eight Forms of Wealth for a Balanced Life (32:37) Mastering the Art of Listening for Deeper Relationships (43:08) Embracing Solitude, Kindness, and Generosity: The Path to Self-Growth and Empowerment (50:44) Finding Silence and Self: Going Off-Grid for Inner Peace (01:06:52) "I'll try" is a failure strategy... Not a success methodology. (01:12:53) How Resentment Affects Your Life: Overcoming Emotional Baggage (01:14:58) The Power of Minimalism in Reading: Mastering Fewer Books Deeply (01:20:00) Finding Freedom in Writing: Lessons from a Decade of Lost Diaries (01:23:48) How to Journal for Growth? (01:32:26) Can Embracing Our Mortality Change the Way We Live and Work? (01:35:06) Living Your life Fully so You Can Die Empty (01:38:12) Recruiting a Dead Board of Directors for Life-Changing Wisdom (01:39:44) How to Know You're on the Right Path? (01:44:44) Outro (01:46:09) Learn more about Robin Sharma on his website, https://www.robinsharma.com/. Pre-order his new book, The Wealth Money Can’t Buy, here. You can connect with Robin on Instagram, Twitter/X, and YouTube. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #306. How can women build muscle, commit to an exercise program, and manage menopause weight gain? Dr Alyssa Olenick returns today to finish our conversation on exercise and recovery for women, answering these questions and many more. You’ll learn how women should be training differently from men, including what you should implement and avoid. We discuss how to grow your booty, how to tell if you’ve trained hard enough, and how to train regularly. Dr Olenick also covers whether cold water immersion is safe and beneficial, what to do about weight gain during menopause, and what you should be supplementing with. Specifically, we discuss: Intro (00:00) Understanding Sex Differences in Training: Tailoring Workouts for Women (01:59) Mastering RPE for Effective Workouts: A Beginner's Guide (13:16) The Ideal Weekly Routine for Booty Gains: Quality Over Quantity (23:34) How do you know if the workout program is effective? (29:07) Navigating Soreness and Recovery in Strength Training (39:02) Cold water emmerson and reducing muscle soreness (49:03) Navigating the Menopause Conundrum: Understanding Weight Gain and Body Changes (56:21) How Resistance Training Transforms Women's Health During Menopause (1:08:00) Zone 2 Training vs. High-Intensity Workouts: What's Best for Women? (1:17:50) HIIT Explained: Maximizing Benefits with True High-Intensity Interval Training (1:27:02) Demystifying Supplements: What Really Works for Fitness and Recovery (1:35:25) Breaking Myths: The Truth About Women, Hormones, and Strength (1:41:02) Outro (1:44:13) Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Make sure to listen to her first episode on The Proof here. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #305. Transform your fitness approach with Dr Alyssa Olenick's expert guidance on female-specific exercise strategies. With most mainstream exercise guidance based on research primarily undertaken on men, this episode offers much-needed insight into how women can optimise their training program. In part one of this two-part series, Dr Olenick brings the research on exercise for women into the spotlight. You’ll learn about how to design an optimal program, including exercise frequency and intensity, what type of training to do, and whether you should be synching training to your menstrual cycle. We also cover when and what to eat, highlighting the importance of carbohydrates, protein, and getting enough calories. Specifically, we discuss: Introduction (00:00) Overview of Alyssa Olenick's Research (04:58) Exploring Gender Disparities in Sports Science Research (07:47) Should Exercise Guidelines Differ for Men and Women? (13:10) Aligning Exercise with Women's Menstrual Cycles: Myth vs. Science (16:50) Is There Sufficient Evidence for Gender-Specific Exercise Recommendations? (21:22) Should You Exercise When Feeling Tired (28:08) Comparing the Benefits: Frequent Moderate vs. Less Frequent Intense Workouts (36:35) Optimal Exercise Strategies for Women (43:15) Combining Cardio and Strength Training: Same Day or Separate? (54:21) The Role of Carbohydrates in Training Effectiveness (58:08) The Impact of Carbohydrate Restriction During Workouts (1:03:35) Identifying Signs of Low Energy Availability (1:06:43) Protein Requirements for Women: How Much Is Needed? (1:14:22) Strategies for Increasing Carbohydrates for Optimal Workouts (1:20:15) Protein Intake Recommendations for the Average Woman (1:24:45) Conclusion (1:32:35) Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #304. Your friends, family, and partner are helping you live longer. Why? And how? Discover the true importance of relationships in this conversation with clinical psychologist and scientist Professor Marc Schulz. In this episode, you’ll learn about how and why relationships are one of the key factors for health and longevity. Professor Schulz breaks down the key results from the Harvard Study of Adult Development, a study that has been running since 1938, and how you can apply these findings to your life. We cover topics including social fitness, income disparity and longevity, how relationships are formed, the importance of intimacy and vulnerability, and how to improve your health by interacting with strangers. Specifically, we discuss: Intro (00:00) Background of Marc Schulz (00:50) The Significance of Qualitative Research in Psychology (04:50) Introduction to the Harvard Study of Adult Development: A Groundbreaking Inquiry into Human Flourishing (11:30) How do You Know if You're Flourishing in Life? (18:56) Key Findings of the Harvard Study of Adult Development (24:19) How Relationships Are Connected with Happiness and Longevity (30:51) Are Good Relationships Linked to Longer Life? (40:15) Importance of Communication and Cultivating Relationships (51:40) Impact of Major Transitions to Social Relationships (1:02:13) Engaging in Social Activities to Improve Social Fitness (1:08:25) How Happiness Has Changed with Technology (1:19:13) Maintaining Connections with Family (1:26:42) Engaging with Strangers: Tips for Starting Conversations (1:30:08) Addressing the Childhood Phrase "Stranger Danger" (1:38:59) Defining Relationships in Different Stages of Life (1:41:29) Growth in Relationship with Oneself vs. Social Relationships (1:52:35) Looking at Human Flourishing at a National Level (1:57:20) Takeaways: Future of Harvard Study of Adult Development (2:03:10) Outro (2:06:51) Discover more of Professor Marc Schulz’s work at https://www.brynmawr.edu/inside/people/marc-schulz. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #303. Two years ago, Axel Schurawlow was finishing his fifth round of chemotherapy. Today, he sits down with me to share the lessons he’s learned from staring death in the face. From reckoning with the delicate nature of our existence to making the most of the time we have left, Axel has a lot to teach about reframing your mindset to live a full life. You’ll learn about what it’s like to hear that you have five days left to live, and how Axel found the strength to fight. Axel explains how your life will change when you lean on the people you love, set goals, and step out of the victim mentality. Regardless of whether you’ve lived a fulfilling life or are just getting started, Axel’s perspective on life might just change yours. Specifically, we discuss: Intro (00:00) Understanding Cancer Diagnosis: Immediate Reactions (01:33) How to Stay Motivated During Recovery (06:52) The Importance of Therapy and Support from Loved Ones (11:28) How a Life-Threatening Diagnosis Can Teach You About Fear and Purpose (19:17) How Do Relationships Contribute to Healing and Growth? (25:53) Why Gratitude and Perspective Matter in Appreciating Life (30:26) Re-evaluating Life's Priorities After a Major Health Scare (37:43) Setting Goals for Health Recovery: Axel Schura's Journey (43:03) The Role of Love and Connection in Leading a Fulfilling Life (51:05) Axel Schura on Embracing Responsibility After Beating Cancer (57:16) The Benefits of Positive Reframing and Taking Self-Responsibility (01:01:33) Building Resilience: How to Overcome Life's Difficult Moments (01:09:50) Nutritional Guidance During Cancer Treatment (01:19:30) Addressing Fertility and Planning for Family After Treatment (01:26:00) Hope and Perseverance: Key Takeaways from Axel Schura's Experience (01:32:33) Connect with Axel and learn more about his story on Instagram, YouTube, through his website, and podcast. Axel is offering The Proof's listeners three months of free access to his online community. To claim, just send a direct message with the keyword “SIMON” to Axel on Instagram. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #302. Learn everything you need to know about fasting from some of the world’s leading authorities. From addressing common myths to offering specific guidance on how to make time-restricted eating work for you, this episode is a masterclass on using fasting as a powerful tool for enhancing health and longevity. This episode features highlights from past episodes with Dr Courtney Peterson, Dr Emily Manoogian, Dr Satchin Panda, and Dr Valter Longo to give you a comprehensive understanding of fasting. We cover everything from the essentials of fasting to its synchronisation with circadian rhythm, the metabolic advantages it offers, and how to implement it for maximum benefit. Specifically, we discuss: Introduction to Time-Restricted Eating and Fasting Concepts (01:39) How Circadian Rhythms Influence Meal Timing (05:46) Exploring the Metabolic Advantages of Time-Restricted Eating (13:52)\ Comparing Late vs Early Time-Restricted Eating Effects (21:17) Comparing Calorie Restriction vs Time-Restricted Eating (24:13) Is Time-Restricted Eating Effective? (36:16) The Breakfast Debate: To Skip or Not to Skip (43:00) Time-Restricted Eating and Exercise Regimens (47:53) Understanding What Interrupts a Fast (50:52) Time-Restricted Eating and Shift Workers (54:26) Latest Insights on Time Restricted Eating: What We Know Now (1:00:40) The Link Between Circadian Rhythm and Time-Restricted Eating (1:04:53) Finding Your Optimal Eating Window for Health and Wellness (1:13:17) Time Restricted Eating and Blood Glucose Management: A Deep Dive (1:25:45) Time Restricted Eating vs. Calorie Restriction (1:32:26) The Connection Between Fasting and Longevity (1:53:38) Gender Differences in Time-Restricted Eating and Fasting Safety (1:56:28) The Science and Benefits of Extended Fasting Periods (2:05:00) Early vs Late Time-Restricted Eating: Findings from a Randomized Controlled Trial (02:08:19) Early vs. Late Time Restricted Eating: Which Is More Effective? (2:16:42) The Effects of Time-Restricted Eating on Appetite Control (2:23:59) How Time-Restricted Eating Affects Blood Pressure (2:26:10) Potential Negative Impacts of Time-Restricted Eating (2:30:50) Investigating the Relationship Between Time-Restricted Eating and Mood (2:32:24) Can Time-Restricted Eating Offer Benefits Without Calorie Counting? (2:33:09) Meal Timing Strategies for Shift Workers (2:35:43) Exploring the Link Between Time-Restricted Eating and Cancer Prevention (2:39:23) Introduction to the Fasting Mimicking Diet (2:47:27) The Fasting Mimicking Diet's Impact on Cancer Management (3:04:09) Outro (3:15:48) Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting checkout–up to 36% better compared to other leading ecommerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Episode #301. Have you started preparing your body for your older years? Or are you already in your older years, wondering how you can best protect yourself from falls and maintain strength and function? Join me as I sit down with Associate Professor Justin Keogh to learn about what sarcopenia is and how you can prevent it. You’ll learn who is at risk for sarcopenia, when to take action to prevent it, and how to move forward if you are facing it already. Dr Keogh identifies the two most important factors for staying strong and mobile, the gold-standard training protocol you should aim for, and other ways you can get the most bang for your buck with exercise. Specifically, we discuss: Intro (00:00) Understanding Sarcopenia: An Overview and Early Signs (01:29) Key Risk Factors and Predictors of Longevity in Sarcopenia (13:15) Muscle Function in Aging: From Centenarians to Muscle Mass Loss (19:18) The Role of Physical Activity in Managing Sarcopenia: Exercise Myths and Facts (25:03) Sarcopenia Across the Lifespan: Gender Differences, Disease Classification, and Causes (35:28) Understanding Muscle Decline with Age: Mechanisms and Muscle Cell Types (43:29) Training for Strength and Longevity: Power Training, Resistance Workouts, and Aerobic Exercises (50:09) Innovative Training Methods: Exercise Snacking, Progressive Loading, and Reducing Muscle Soreness (1:18:51) Optimising Muscle Health: Weekly Training Protocols and Body Adaptation to Exercise (1:39:32) Hormones, Supplements, and Lifestyle Strategies for Sarcopenia Management (1:48:20) Addressing Sarcopenia: Gender Differences, Causes, and Weight Management (1:53:36) Debunking Myths and Shaping Future Guidelines for Sarcopenia Prevention (2:10:45) Outro: The Path Forward in Sarcopenia Research and Awareness (2:14:50) Learn more about Associate Professor Justin Keogh on his Bond University profile, read his publications on ResearchGate, and connect with him on Twitter/X. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. People all over the world are using Reveri to quit smoking, gain control over other addictions, reduce physical pain, feel more relaxed, and improve their mental health. The Proof community members can use Reveri for 30 days free with a guest pass. Just visit reveri.com/theproof to redeem.  Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #300. How does body image fit into our picture of overall health? When does negative self-image become body dysmorphic disorder? And does veganism align with a positive relationship with food? Discover the answers to these questions and many more in this conversation with Associate Professor Gemma Sharp. You’ll learn about body dysmorphic disorder (also called body dysmorphia), who falls into this category, and who is at risk for it. We discuss the impact of social media on body image, the prevalence and treatment of eating disorders, and harmful trends in the media. You’ll also discover the facts about body image in vegans, cosmetic interventions, and how AI might be the answer to overwhelmed mental health services. Specifically, we discuss: Introduction (00:00) Exploring Interest in Body Dysmorphic Disorder with Gemma Sharp (01:35) Understanding Body Dysmorphic Disorder: Definition, Prevalence, Onset, and Causes (04:20) The Influence of Social Media on Body Image (09:01) The Role of Social Media in Seeking External Validation (12:33) Managing Social Media's Impact on Body Image: Advice for Parents (18:08) Practising Self-Compassion: The Compassionate Friend Exercise (20:03) Effectiveness of Positive Self-Talk in Body Image Improvement (23:32) Connection Between Eating Disorders and Body Dysmorphic Disorder (25:35) Navigating Eating Disorders: Orthorexia, Anorexia vs Bulimia, Impacts Across Weight Spectrums, and Screening Tools (26:32) Identifying Triggers for Developing Eating Disorders (31:02) Harmful Media Trends Leading to Eating Disorders (33:14) Medical Approaches to Treating Eating Disorders (34:41) Comparing Dietary Patterns: Vegan vs Omnivorous Diets in Eating Disorders (38:04) Evidence-Based Strategies for Treating Eating Disorders (43:36) The Role of AI in Treating Eating Disorders (49:10) Debunking Myths About Eating Disorders (53:48) Eating Disorders in Athletics: The Interplay with Exercise (55:02) Cosmetic Procedures and Body Image: Mental Health, Satisfaction, and Safety (1:02:05) Insights into Labiaplasty from a Scientific Perspective (1:10:05) Empowering Education: Understanding Female Anatomy and Overcoming Social Taboos Understanding Male Motivations for Penile Augmentation (1:23:35) Concluding Remarks (1:27:38) Learn more about Associate Professor Gemma Sharp here, and connect with her on Twitter/X. Visit The Proof website for the full show notes and supporting studies. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #299. Could psychedelics be the answer to the mental health crisis? Join me as I sit down with psychologist and academic, Dr Stephen Bright, to examine the prevalence of drug usage, what this means in the context of mental health, and how psilocybin and MDMA might be the future of mental health treatment. You’ll learn about the most common drugs in Australia, including cannabis, cocaine, MDMA, and psychedelics. We discuss how these drugs are portrayed in the media, why workplace drug screening may be harmful, and current and upcoming research in the field of psychedelics as a medical treatment option. Dr Bright also shares his views on how decriminalisation and legalisation can help protect vulnerable people. Specifically, we discuss: Introduction to the Podcast (0:00:00) Stephen Bright: Journey into Psychedelic Research (0:01:24) Trends in Drug Use Across Australia and Western Nations (0:06:52) Detecting Cocaine and Cannabis: Health Impacts (0:15:56) Legal Status of Synthetic Cannabis (0:18:35) Cannabis Usage Trends: Analysis (0:20:45) Vaping vs Smoking: Health Perspectives (0:28:10) Impact of Drug Use on Mental Health in Australia (0:31:26) Current Mental Health Treatment Approaches (0:37:07) Exploring Entheogens and Psychedelics (0:47:35) Academic Advancements in Psychedelic Research (0:49:58) Efficacy of MDMA and Psilocybin in Therapy (0:57:40) Psychedelic Research: Australia's Journey (1:11:02) Understanding Psychedelic Scepticism (1:17:17) Intersection of Psychedelics and Religious Practices (1:23:22) Psychedelics and Spiritual Awakening (1:27:12) Current Psychedelic Research Trends in Australia (1:29:34) Evolving Treatments for Mental Health Conditions (1:33:00) How Legalising Psychedelics Could Influence Drug Use (1:36:32) Psychedelics in Preventative Mental Health Strategies (1:38:35) Decriminalisation vs Legalisation of Psychedelics: A Comparative Analysis (1:41:28) Wrap-Up: Key Insights and Conclusions (1:56:40) Connect with Stephen Bright, PhD on LinkedIn and Twitter/X. Discover more of his work on Prism, Psychedelic Institute Australia (for healthcare practitioners), Students for Sensible Drug Policy, and AOD Media Watch. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  People all over the world are using Reveri to quit smoking, gain control over other addictions, reduce physical pain, feel more relaxed, and improve their mental health. The Proof community members can use Reveri for 30 days free with a guest pass. Just visit reveri.com/theproof to redeem. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #298. Ever wondered why you just can’t stop eating certain foods? Psychologist Tera Fazzino, PhD has the answer. Discover the science of hyper-palatable foods, how they’re making their way into your kitchen, and where they overlap with the tobacco industry in this insight-packed conversation. You’ll leave this episode with a better understanding of why hyper-palatable foods are so prevalent, what to look out for, and how you can better navigate the grocery store. Dr Fazzino also breaks down the policy-level change she would want to see to create a healthier food landscape for everyone. We cover: Introduction to Hyperpalatable Foods and Brain Reward Systems (00:00) Exploring Brain Reward Mechanisms Triggered by Hyperpalatable Foods (02:45) The Influence of Hyperpalatable Foods on Brain Reward Functions (12:58) Food Addiction Explored: A Psychological or Physical Issue? (17:01) Identifying Susceptibility Factors in Food Addiction (20:59) The Impact of Mental Health on Consuming Hyperpalatable Foods (23:44) Comprehensive Analysis of Hyperpalatable Foods and Their Ingredients (26:38) The Critical Role of Sodium in Food Palatability Enhancement (30:27) Debating the Reduction of Sodium Consumption: Benefits and Challenges (35:26) The Intriguing Connection Between the Tobacco and Food Industries (45:52) Are All Ultra-Processed Foods Created Equal? A Critical Examination (58:24) Identifying Hyperpalatable Foods Commonly Found in Homes (1:04:48) Protein's Interplay with Hyperpalatable Foods: A Detailed Study (1:09:39) Examining Caloric Intake and Overeating Tendencies with Hyperpalatable Foods (1:16:48) Unveiling the Hidden Mechanics of Hyperpalatability: Satisfaction vs. Energy Density (1:19:18) Practical Strategies for Managing Hyperpalatable Food Consumption (1:22:59) Global Health Impacts of Hyperpalatable Foods: An In-Depth Review (1:28:39) Future Trends in Food Policy and Public Health Concerning Hyperpalatable Foods (1:33:18) Replacing Sugar with Artificial Non-Nutritive Sweeteners: Pros and Cons (1:41:11) Concluding Remarks on Hyperpalatable Foods and Health (1:44:14) Learn more about Dr Tera Fazzino here, and discover her lab at https://fazzinolab.ku.edu/. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting checkout–up to 36% better compared to other leading ecommerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. People all over the world are using Reveri to quit smoking, gain control over other addictions, reduce physical pain, feel more relaxed, and improve their mental health. The Proof community members can use Reveri for 30 days free with a guest pass. Just visit reveri.com/theproof to redeem. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Episode #297. Think hypnosis is for stage shows and witches? Think again. Learn from Stanford Professor David Spiegel about how this revolutionary treatment approach can help break bad habits, manage pain, and improve a range of conditions from insomnia to IBS. You’ll learn what clinical hypnosis is, how it works, and how it differs from meditation. Dr Spiegel also addresses some common fears and misconceptions about this practice, explaining the research and how it fits in with psychotherapy and clinical guidelines. Tune in to discover whether hypnosis might be a good approach for you and how to get started. Specifically, we discuss: Intro to Hypnosis with Stanford's David Spiegel (00:00) Exploring Hypnosis with Stanford Professor David Spiegel (01:53) The Science of Hypnosis Demystified (09:12) Examples of Hypnosis in Smoking Cessation (13:17) Clinical Hypnosis: Control and Perspective Shift (18:10) Pain Management Through Hypnosis (21:46) Hypnosis in Treating PTSD and IBS (30:33) Role of Hypnosis in Psychiatry and Scientific Research (36:44) Are You Hypnotizable? (43:31) Hypnosis and Meditation: Understanding the Differences (48:27) Efficacy of Hypnosis via Apps: Usage and Advice (56:52) Enhancing Sleep Quality with Hypnosis: 1:01:34 Exploring Psychedelics in Trauma Therapy: 1:06:29 Integrating Hypnosis in Psychiatric Treatments: 1:10:37 Evolving Perception of Hypnosis in Medical Community: 1:16:25 Hypnosis and Meditation: Key Differences and Benefits: 1:17:38 Hypnosis vs. Opioids: Safety and Efficacy Compared: 1:19:27 Conclusion: The Future of Hypnosis: 1:24:55 Connect with Professor David Spiegel through the Reveri platforms on Instagram, YouTube, Twitter/X, and LinkedIn. Learn more about Reveri and download the app at https://www.reveri.com/. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting checkout–up to 36% better compared to other leading ecommerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #296. Looking to lose weight and gain muscle with science-backed insights? Tune in to this conversation with nutrition researcher Alan Aragon to unpack the nuances of achieving optimal body composition. You'll gain a deeper understanding of how to effectively use nutrition – balancing calories, protein, fats, carbohydrates, and even alcohol – to enhance your physique. Discover the crucial role of resistance training, the importance of supplementation, and the myths around fasting and keto diets in muscle building and weight loss. Alan's expertise will empower you with practical, science-backed strategies for sustainable body composition changes, whether you're looking to lose weight, build muscle, or both. Specifically, we discuss: Introduction to Body Composition and Fitness Science (00:00) How Alan Aragon's Passion for Fitness Shapes His Evidence-Based Approach (3:34) Debunking the Anabolic Window: Fact or Fiction? (7:32) Impact of Meal Timing on Body Composition: A Scientific Analysis (12:28) Comparing Fasted vs. Fed Resistance Training for Muscle Growth (22:51) Understanding Amino Acids in Muscle Protein Synthesis (25:38) Protein Needs Across Ages: A Comprehensive Guide (32:16) Evaluating Amino Acid Supplementation at Varied Protein Intakes (39:16) Calculating Optimal Protein for Different Age Groups and Body Weights (41:53) Linking Protein Intake with Body Recomposition: A Scientific Perspective (47:33) Methods to Determine Your Fat-Free Mass Accurately (58:12) Muscle Building: Ketogenic Diet vs. High Carbohydrate Diet (1:02:04) Energy Balance vs. Carbohydrate-Insulin: Diet Models Explored (1:08:03) Keto Adaptation and Insulin's Role in Weight Loss Explained (1:13:40) Investigating the Rise in Overweight and Obesity Since the 1960s (1:23:33) Optimal Fat Loss Strategies: A Science-Based Step-by-Step Guide (1:30:58) Does Starvation Affect Metabolic Rate? Scientific Insights (1:39:30) Integrating Fasting into Your Weight Loss Strategy (1:47:11) Personalising Diet Plans: The Flexibility of Dieting (1:52:53) Protein Intake and Longevity: Finding the Optimal Balance (1:55:26) Soy Protein: Health Benefits and Controversies (1:58:00) Protein Sources and Their Impact on Cardiometabolic Health (2:07:55) Tailoring Weight Loss Programs for Maximum Satiety and Effectiveness (2:15:17) Examining the Safety of Intermittent Fasting for Women's Hormonal Health (2:22:53) Effective Supplements for Enhancing Body Composition (2:30:44) Alcohol's Impact on Body Composition: Key Facts You Should Know (2:36:27) Conclusion and Key Takeaways from Our Fitness Science Discussion (2:44:21) Connect with Alan Aragon on Instagram and Twitter. Head to his website, https://alanaragon.com/, to learn more about his work, purchase his books, or subscribe to his newsletter. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Episode #295. Set yourself up for success in 2024 with the next instalment of The Proof’s 2023 highlights. Recap key points for physical and mental health success, from aging and exercise to climate change and psychology. This episode offers a comprehensive rundown from some of the best scientists and experts in the game. You’ll hear from Dr Matt Kaeberlein, Dr Andrew Steele, Dr Charles Brenner, Dr Inigo San Millan, Drew Harrisberg, Dr Susanna Soeberg, Dr Stacy Sims, Chris MacAskill, George Monbiot, Jillian Turecki and Dr Judson Brewer. Specifically, we discuss: Intro (00:00) Understanding Aging: Definitions and Key Hallmarks (01:21) Introduction to Senolytics: What You Need to Know (15:18) The Science of Cellular Aging: Causes and Effects (29:14) Decoding Energy Zones: Insights and Implications (41:36) Effective Workout Strategies: Using Target Heart Rate (53:56) Tailored Training: Menstrual Cycle Considerations for 30-Year-Old Women (1:09:53) Beginner's Guide to Cold Water Immersion: Techniques and Benefits (1:41:00) The Subtleties of Hydration: What Matters Most (1:49:50) Electrolytes and Hydration: Understanding Their Role (1:52:47) Food and Environment: Analyzing the Impact (1:57:50 ) Beef Consumption: Health Implications and Facts (2:04:06) Carbon Opportunity Costs: Debunking Common Misconceptions (2:08:22) Cultivating Self-Love: Practical Approaches (2:15:22) Navigating Romantic Relationships and Loneliness: A Comprehensive Look (2:20:22) The Human Brain Explored: Comparing Old and New Perspectives (2:24:32) Habit Change Strategies: Effective Techniques (2:28:55) Outro (2:40:16) Learn more about today’s guests and listen to previous episodes via the full show notes. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #294. Hit the ground running in 2024 by pressing play on this must-listen episode. Hear the most valuable insights from 19 guests of The Proof, all packed into one episode that brings you the best of each one. 2023 was absolutely loaded with expert advice from some of the best researchers and practitioners in the world, and this episode combines many of them to bring you a powerful tool to have in your arsenal. This episode will take you on a curated journey through 2023’s most important moments, including the must-knows about nutrition, fats, cardiovascular health, metabolic health, cancer and nutrition, and gut health. You’ll hear from: Dr Alan Flanagan, Dr Ayesha Sherzai, Dr Christopher Gardner, Dr Dena Sherzai, Dr Gil Carvalho, Dr Inigo San Millan, Dr Joel Fuhrman, Dr Krystle Zuniga, Dr Matthew Nagra, Dr Mohammed Alo, Dr Neil Iyengar, Dr Philip Calder, Dr Roy Taylor, Dr Stephan Guyenet, Dr Suzanne Devkota, Dr Thomas Dayspring, Dr Urvi Shah, Dr Walter Willet, and Dr Will Bulsiewicz. We discuss: Intro (00:00) The dangers of misinformation (01:30) Which Foods Should You Eat to Stay Healthy? (05:17) Does the Quality of Foods Matter? (07:38) The Impact of the Average American Diet on Health (09:28) Do We Have Sufficient Evidence on How Nutrition Impacts Our Health? (12:04) How different diets measure up to health guidelines (15:11) Practical insights for doctors and patients (23:08) Saturated fat misunderstandings: Is saturated fat bad? (25:32) Understanding Essential Fats: Why are They Vital? (30:18) Low Conversion Rates: From ALA to EPA & DHA Explained (34:29) The Importance of Monitoring Omega 6 Intake (39:52) Keeping the brain healthy with omega 3 fatty acids (43:45) Biochemical Analysis in Three Cohort Observations of Walter Willet's Studies (56:54) Are Low-Fat Diets Good for Cardiovascular Health? (01:02:12) Polyunsaturated Fats and Cardiovascular Disease (01:04:14) Benefits of Switching from Saturated Fat to Unsaturated Fats (01:09:51) Which popular diets are truly heart-healthy? (01:10:23) Atherosclerosis and the role of lipids (01:18:22) The tests helpful in predicting cardiovascular disease risk (01:31:24) Cardiac Imaging: Understanding Imaging Tests (01:43:34) Can we take drugs that raise HDL to lower cardiovascular disease risk? (01:52:17) Metabolic Health, Mitochondria, and Nutrition (02:00:37) Twin cycle hypothesis (02:07:17) Linking Non-Alcoholic Fatty Liver Disease with Type 2 Diabetes (02:18:56) How Weight Reduction Can Be Revolutionary in Reversing Diabetes (02:31:36) Main drivers of type 2 diabetes (02:38:56) The role of nutrition in cancer treatment (02:45:56) Plant-based diet vs ketogenic diet (02:50:12) Can food act as medicine? (02:55:54)\ Nutrition priorities during cancer treatment (03:05:36) Dietary patterns and FODMAP intolerance (03:08:33) Effects of antibiotics to gut the microbiome (03:16:41) Analysing Kevin Hall's Research: Plant-Based Diet vs. Alternative Diets (03:23:37) Outro (03:33:38) To connect with this episode’s featured guests, head to the full show notes. Make sure to keep an eye out for part two of this series. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Episode #293. What can health-conscious people learn from the Seventh-day Adventist Church? Join me as I sit down with Distinguished Professor Gary Fraser, a cardiologist and leading nutrition scientist, to discover the science on why Seventh-day Adventists have better health outcomes. You’ll learn key highlights from Professor Fraser’s 40+ year research and practice career, including BMI and mortality in the Adventist population, the risks and benefits of dairy consumption, omega 3s, and a variety of other health indicators. We also evaluate the key differences between omnivore, pescatarian, vegetarian, and vegan diets, and examine the conspiracy theories that are often projected onto this population. We discuss: Intro (00:00) Discovering Gary Frazier's Scientific Career (02:04) What Influences a Scientist's Change of Mind? (08:17) How to Avoid Bias in Nutritional Data Analysis (15:07) Exploring the Seventh-Day Adventist Perspective on Nutrition and Lifestyle (20:46) Investigating Longevity in Vegetarians and Non-Vegetarians within the Seventh-Day Adventist Community (25:13) Comparing Health and Longevity: Seventh-Day Adventists vs Average Americans (29:59) Analysing Body Weight Differences: Adventists vs Typical Americans (33:30) Muscle Mass and Bone Density: Insights from the Seventh-Day Adventist Population (39:38) The Impact of Protein Consumption and Physical Activity on Strength (44:16) Dietary Variations Among Seventh-Day Adventist Women and Men (48:14) Evaluating the Risks and Benefits of Dairy Food Consumption (51:35) The Impact of Long-Term Diets on Health (1:05:15) Omega 3 Supplementation vs Fatty Fish: What Does Research Indicate? (1:07:19) An Introduction to the Seventh-Day Adventist Church (1:09:00) Uncovering the Story of John Harvey Kellogg (1:12:56) Exploring the Link Between Plant-Based Diet Patterns and Reproductive Health (1:16:36) The Role of the Seventh-Day Adventist in the Battle Creek Sanitarium (1:20:58) Gary Frazier: A Scientist Embracing Seventh-Day Adventist Beliefs (1:24:58) Addressing Major Criticisms of Gary Frazier's Nutrition Research (1:30:24) Diet Comparisons: Adventist Vegetarians vs EPIC-Oxford and British Vegetarians (1:34:49) Assessing Diet Quality in Adventists: Vegans, Vegetarians, and Non-Vegetarians (1:39:31) The Role of DNA Methylation in Diet and Health (1:44:26) Identifying Main Mechanisms Behind Health Outcomes (1:47:03) Investigating Dietary Patterns in Adventists: A Study on Lupus Correlation (1:48:55) Delving into Additional Research on the Seventh-Day Adventist Diet (1:52:08) What Does Adventist Diet Research Reveal About Dairy? (1:54:53) Identifying the Most Significant Dietary Change for American Health and Longevity (2:00:53) Where is the Future Heading in Diet Studies for Ultimate Human Health? (2:05:10) Outro (2:10:59) This episode is brought to you by: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Author of The Proof is in the Plants Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #292. Break through the complexity of women’s health in this masterclass featuring Dr Susan Davis AO, Dr Stacy Sims, and Dr Jen Gunter. Centred around menopause and hormone replacement therapy (HRT), this episode cuts through the noise to bring you what you really need to know about women’s health. Drawing from the best of four highly acclaimed episodes, we offer a comprehensive exploration of menopause's multifaceted impact on health. Discover practical strategies, informed by top experts, to guide you through this transformative life stage with confidence. We discuss: Intro (00:00) What is Menopause? An Essential Definition (02:17) Impact of Hysterectomy on Menopause (04:25) Birth Control Pills & Their Impact on Menopause (05:48) In-Depth Analysis: The Perimenopause Phase (06:11) Understand Menopause Symptoms (07:11) Menopause Uncovered: What's Happening to Women? (12:15) Taking Control: Proactive Menopause Management (28:24) Effective Menopause Management: Expert Guidelines (32:47) Exploring Hormone Replacement Therapy (41:42) Hormone Therapy Insights for Women 50+ (54:32) HRT's Impact on Cognitive Health (58:15) Addressing Early Onset Menopause (1:06:17) Exercise Strategies for Bone Health Post-Menopause (1:26:42) Managing Night Sweats and Hot Flashes (1:28:40) Menopause and Weight Gain: What to Know (1:35:21) Fitness and Nutrition for Women in Their 60s (1:46:19) Menopause Testing (2:06:05) Exploring the Grandmother Hypothesis (2:10:41) Do we need Hormone Replacement Therapy? (2:14:00) Bioidentical Hormones (2:21:31) Alternative Solutions for Hot Flashes (2:30:22) Outro (2:36:06) Listen to previous episodes and connect with today’s guests: Professor Susan Davis: https://theproof.com/tag/susan-davis/ Dr Stacy Sims: https://theproof.com/tag/stacy-sims/ Dr Jen Gunter: https://theproof.com/tag/jen-gunter/ Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #291. What if there was a safe supplement that could improve recovery and performance, keep bones strong while aging, and offer brain benefits? Enter creatine. Join me as I sit down with Dr Darren Candow, PhD, CSEP-CEP, to learn about what creatine can – and can’t – offer you. Learn about how and why creatine is such a game changer, including potential benefits for recovery, performance, bone health, aging, and the brain. Dr Candow explains why some people respond better to supplementation, which type of creatine you should invest in, and exactly how much you should take for your goals. Specifically, we discuss: Intro (00:00) Darren Candow on Creatine: Expert Background Insights (01:23) Is Creatine Essential? Creatine Benefits and Supplementation (03:38) Aging and Creatine Supplementation: What You Need to Know (14:13) Creatine for Older Adults: Enhancing Health and Fitness (16:48) Creatine's Impact on Muscle, Strength, and Training Volume (22:11) What is the Optimal Dosage of Creatine for Maximum Benefits? (25:46) How Does Creatine Affect Bone Health? (28:20) Creatine for Brain Function: Exploring the Benefits (46:44) What Are the Guidelines and Benefits of Creatine Use for Women? (1:00:53) Choosing the Right Creatine: Types, Consumption, and Absorption (1:04:36) Creatine and Body Fat (1:18:10) Creatine and DHT Levels (1:19:33) Creatine's Effects on Liver and Kidney Function (1:21:40) Creatine Use: Safety, Testing, and Side Effects Explained (1:23:09) Outro (1:25:32) Connect with Dr Darren Candow on Instagram or his website. Visit The Proof website for the full show notes, including supporting studies. Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #290. Understand the essentials of protein with this masterclass, featuring insights from experts including Don Layman, Christopher Gardner, Stuart Phillips, Valter Longo, Mark Messina, and Fritz Horstmann. Discover the answers to all the big protein questions: are you getting enough protein? How does protein actually impact muscle and longevity? Are there differences between plant-based and animal protein? This episode is packed with expert insights to guide you towards a more informed and effective approach to protein consumption. We cover: Intro (00:00) Longevity vs Vitality: Understanding Our Focus (01:57) What Exactly is Muscle Protein Synthesis? (07:01) The Impact of Different Proteins on Muscle Synthesis (11:51) Recommended Protein Intake for Adults Explained (13:45) Comparing Protein Needs: Women vs Men (14:45) The Importance of Protein Distribution in Diet (16:04) What is the Maximum Protein Threshold? (19:33) Evaluating the RDA: Is It Adequate for Protein Needs? (23:16) Stuart Phillips on Optimal Protein Quantities (30:32) Determining the Ideal Daily Protein for Health (37:42) Ageing, Skeletomuscular Preservation, and Protein (42:30) High Protein Diet: Does It Affect Lifespan? (47:25) Plant vs Animal Protein: Understanding the Differences (52:58) Should Plant-Based Dieters Worry About Protein Deficiency? (59:01) Protein and Satiety: The Fullness Factor (1:03:14) Unravelling mTOR and IGF1 in Ageing (1:08:40) Causes Behind Elevated IGF1 Levels (1:16:47) Acute vs Chronic Elevation of IGF1: What's the Difference? (1:20:18) Risks Associated with Protein Overconsumption (1:25:57) Impact of Exercise on IGF1 Levels (1:29:52) The Role of Muscle Tissue in Promoting Longevity (1:35:36) Exercise as a Cancer Risk Reducer: Fact or Myth? (1:45:03) Isoflavones and Estrogen: An In-depth Analysis (1:49:07) Isoflavone Content in Soy Foods: How Much Is There? (1:57:19) Safe Daily Limits for Soy Isoflavones (2:02:52) The Necessity of Blood Tests for High Protein Diets (2:05:45) Protein and Longevity: Insights from Simon Hill (2:07:54) Listen to previous episodes and connect with today’s guests: Dr Christopher Gardner: https://theproof.com/tag/christopher-gardner/ Dr Don Layman: https://theproof.com/tag/don-layman/ Dr Mark Messina: https://theproof.com/tag/mark-messina/ Dr Stuart Phillips: https://theproof.com/tag/stuart-phillips/ Dr Valter Longo: https://theproof.com/tag/valter-longo/ Fritz Horstmann: https://theproof.com/tag/fritz-horstmann/ Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #289. Navigate the vital connections between diet, exercise, and long-term well-being with Drew Harrisberg, an exercise physiologist transforming the narrative around diabetes. Together, we dissect a collection of studies revealing the surprising truths about plant-based nutrition, exercise frequency, and metabolic health. This episode is a journey through the science that will not only challenge your assumptions but also equip you with the knowledge to revolutionise your health strategy. Specifically, we discuss: Introduction (00:00) Weekend Warrior Workout (03:02) Insights from Our Wellness Retreat on Bali (10:56) Managing Bone Density Post-Menopause (18:46) Plant-Based Lifestyle: Impact on Aerobic Performance and Strength (27:21) Roy Taylor's Insights: Understanding the True Causes of Diabetes. Episode Recap (35:31) Plant-Based Diet: Its Effects on Aerobic Performance and Strength (57:00) Essential Supplements for Plant-Based Athletes: A Comprehensive Guide (1:07:18) Mastering Plant-Based Nutrition for Peak Performance: Key Strategies (1:23:10) Exploring the Danish Dietary Guidelines: A Health Perspective (1:28:44) Portfolio Diet and Cardiovascular Health: Study Insights from Andrea Glenn, David Jenkins, Walter Willet (1:43:31) The Link Between Red Meat Intake and Type 2 Diabetes Risk: Walter Willet's Research (2:16:24) Outro (2:30:51) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles he has discussed on the show into practice. Make sure to catch his previous episodes on the show, available on The Proof website, and check out the full show notes for resources and supporting studies. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test and a 20% discount on your first order at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #288. Discover the truth about the canola oil debate with Dr Gil Carvalho. A respected physician and research scientist, Dr Carvalho unpacks the complexities of canola oil's role in our health. With no ties to industry, his unbiased perspective sheds light on how canola oil affects our bodies, its comparison to other oils, and the science behind the headlines. Tune in for a candid conversation that promises to enhance your understanding help you make informed dietary decisions. Specifically, we discuss: Introduction (00:00) What Inspired the Canola Oil Video (01:58) Defining Canola Oil: Origins and Composition (06:35) The Most Common Claims About Canola Oil (12:13) Research Methodology in Canola Oil Investigation (17:45) The Significance of Human Data in Canola Oil Research (22:48) Understanding Meta-analysis Studies and Epidemiological Approaches (26:37) Assessing the Adequacy of Canola Oil Research (42:07) Canola Oil's Impact on Blood Lipids and Cardiovascular Health (46:20) Canola Oil vs. Nuts and Seeds for Weight Loss (50:36) Canola Oil Consumption and the Risk of Heart Attack/Stroke (56:48) Canola Oil and Blood Glucose Control (1:00:57) Canola Oil's Influence on Body Weight (1:04:29) Is Canola Oil Inflammatory? (1:08:54) Examining the "Wash-IN-DIET Canola Oil" Study by Junker R and Kratz M (1:11:24) Lipid Peroxidation: Canola Oil Oxidation (1:14:44) Research on Liver Fat and Canola Oil (1:21:50) Linoleic Acid Consumption and Total Mortality (1:23:10) Reception of the Canola Oil Video within the NutritionMadeSimple Community (1:25:59) Addressing Common Questions About Canola Oil (1:33:02) Assessing Research Funding from the Canola Industry (1:37:19) Making the Case for Canola Oil Toxicity (1:40:19) Is Canola Oil Classified as an Ultra-Processed Food? (1:42:48) Future Studies Required for a Comprehensive Understanding of Canola Oil and Human Health (1:46:50) Conclusion (1:48:07) You can learn more about Dr Gil Carvalho here, and connect with him on Twitter/X and Facebook. For straightforward, science-based nutrition information, visit his YouTube channel Nutrition Made Simple. You can also access his research publications for more. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test and a 20% discount on your first order at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #287. Learn about type 2 diabetes from the scientist who has fundamentally changed our understanding of the disease: Professor Roy Taylor. From the twin cycle hypothesis to personal fat threshold, this conversation is an absolute masterclass in what causes type 2 diabetes and the path towards remission for those managing it. We discuss: Introduction to the Twin Cycle Hypothesis & Onset of Diabetes (00:00) Delving into the Twin Cycle Hypothesis: Diabetes Aetiology Explained (02:25) Risks Associated with High Blood Glucose Levels (14:08) Key Factors Causing Insulin Resistance in Muscles (20:53) Understanding the Personal Fat Threshold in Diabetes Onset (26:14) Assessing the Risk Factors for Developing Type 2 Diabetes (35:07) Preventative Measures Against Type 2 Diabetes (41:12) Are Conltinuous Glucose Monitors Beneficial for Non-Diabetics? (46:54) Investigating the Determinants of Body Fat Distribution (50:15) Summary of the DiRECT Trial: Examining the Twin Cycle Hypothesis with Roy Taylor (55:50) Effective Strategies for Type 2 Diabetes Remission (1:15:29) The Role of Diet Quality in Insulin Sensitivity Improvement (1:28:54) Examining the Link Between Protein Consumption and Type 2 Diabetes (1:36:18) Incorporating Exercise into Type 2 Diabetes Remission Plans (1:38:31) The Possibility of Eradicating Type 2 Diabetes Societally (1:49:03) Understanding the Reversal of Type 2 Diabetes: Current Insights (1:52:49) Final Thoughts: The Prospects for Diabetes Management (1:56:04) Learn more about Professor Roy Taylor’s work at go.ncl.ac.uk/diabetes-reversal. You can also read his books, Life Without Diabetes and Your Simple Guide to Reversing Diabetes, for more tools and education. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test and a 20% discount on your first order at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #286. Legumes are trying to kill you. At least, that’s what Dr Steven Gundry would have you believe. Over the decades, various health fads have targeted one nutrient or compound after another: carbs, fat, gluten, and now, lectins. In this episode, I sit down with Dr Alan Flanagan, PhD, and Dr Matthew Nagra, ND, to dissect the bold assertions made in Dr Steven Gundry’s book, The Plant Paradox. Specifically, we discuss: Kickstart Guide: Understanding Lectins for Better Health (00:00) What Are Lectins? A Comprehensive Explanation for Health Enthusiasts (04:00) Demystifying Lectins: Common Myths vs. Facts (08:12) Dr. Gundry's Plant Lectin Claims: A Critical Examination (09:23) Transformative Effects? Real Stories Post Dr. Gundry's Diet (14:00) Evaluating Dr. Gundry's Lectin Claims: A Closer Look (16:51) Busting Dr. Gundry's First Myth: Nutrition Misconceptions Uncovered (17:50) Fact-Check: Do Lectins Trigger Leaky Gut Syndrome? (28:52) Cooking vs. Lectins: Does Heat Really Neutralize Them? (37:50) Investigating Myth 3: Lectins' Role in Causing Inflammation (45:37) Myth 4 Debunked: The Truth About Lectins and Autoimmune Health (49:32) Unveiling Myth 5: Can Lectins Be the Culprit Behind Weight Gain? (54:40) Lectin Shield Exposed: Is This the Ultimate Lectin Blocker? (1:01:59) Decoding Dr. Gundry: Essential Takeaways on Lectins (1:08:38) Lectins: Concluding Insights for Health-Conscious Audiences (1:12:44) Connect with Dr Matthew Nagra on Instagram, Twitter/X, Threads, TikTok, and his website. To connect with Dr Alan Flanagan, you can find him exclusively on Instagram. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #285. Explore anxiety's nuances, why destructive habits form, and the transformative potential of mindfulness in this conversation with Dr Jud Brewer. Willpower isn't always the key – learn why with Dr Jud in this eye-opening episode. Specifically, we discuss: Intro (00:00) Judson Brewer's Personal Journey: From Novice to Mindfulness Expert (02:27) Defining Mindfulness: How It Relates to and Enhances Meditation Practices (09:51) The Impact of Mindfulness on Brain Function and Habit Transformation (14:45) The Challenge of Awareness in Today's Distracted World (20:29) Unravelling Anxiety: Insights into Reward-Based Learning (23:28) Distinguishing Anxiety from Depression: A Mindful Approach (33:03) Exploring the Human Brain: The Old Versus the New (41:12) How Can We Change Habits? (45:31) How Can You Cultivate Awareness? (56:51) Judson Brewer's Strategy for Managing Anxiety (1:05:17) Effective Techniques for Breaking Unhealthy Habits (1:06:09) Willpower's Role in Overcoming Negative Behaviours (1:10:48) Replacing Bad Habits with Good (1:16:05) Addressing Anxiety's Root Causes Through Habit Change (1:18:28) Outro (1:22:12) Head to Dr Jud’s website, https://drjud.com/, to find his books, apps, and free resources. You can also connect with him and learn more on Instagram, YouTube, Threads, and Twitter/X. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #284. Is grass-fed beef truly the eco-friendly choice? Join me as I sit down with George Monbiot, acclaimed environmental activist and author, to challenge popular beliefs about regenerative agriculture. Discover the debate on carbon offsetting, the global impact of cattle ranching, and uncover why George believes that our current understanding might just be the world's most significant greenwash. Specifically, we discuss: Introduction (00:00) Who is Allan Savory? Exploring the "Is Livestock Grazing Vital for Climate Change Mitigation?" Debate (01:22) The Environmental Impact of Beef Consumption: Allan Savory's Claims and Evidence (05:39) The Flaws in Allan Savory's Supporting Studies (13:26) Soil Carbon Saturation and Greenhouse Gas Emissions (18:05) The Distinction Between Carbon Storage and Carbon Sequestration (21:04) Misunderstandings Surrounding Carbon Credit Schemes (26:17) Identifying Genuine Carbon Offset Programmes (33:04) Overlooking Carbon Opportunity Costs: Common Misconceptions (34:28) Debunking the Myth: Is Carbon Opportunity Cost a Grand Deception? (41:26) Is It Too Late for Climate Change Reversal? (52:03) Allan Savory's Assertions in Light of Contrary Evidence (57:54) George Monbiot Reflects on the Calibre of His Debate with Allan Savory (1:09:20) Livestock Farming and Farmer Revenues: Dispelling Myths (1:12:21) George Monbiot Shares His Sentiments on the Degradation of the Natural World (1:20:15) Why It Matters: The Imperative to Care (1:22:50) Outro (1:24:27) You can find a comprehensive database of George Monbiot’s work on his website, https://www.monbiot.com/, which encompasses his journalistic work and books. Get his book ‘Regenesis’ here. Connect with him on Twitter/X, Instagram, and Threads. Search “George Monbiot” on YouTube to find a wealth of videos like his short film with Greta Thunberg, this TED Talk, and this fascinating video about wolves and the balance of nature. If you missed George Monbiot’s first episode on The Proof, addressing food, politics, and the environment, make sure to listen to it here. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #283. Have you ever thought about how you can improve your health and well-being by aligning with your internal clocks? Join me as I sit down with circadian biology expert Dr Satchin Panda to learn his six essential tips for nurturing our circadian rhythm. Specifically, we discuss: Introduction (00:00) The Importance of Sleep Optimisation (03:18) Factors Influencing Sleep: Genes vs Daily Behaviours (11:53) The Relationship Between Caffeine and Sleep (16:27) Melatonin: Understanding Suppressors, Dosage, and Supplementation (21:15) Is It Possible to Compensate for Lost Sleep? (34:03) The Link Between Sleep Deprivation and Body Fat Accumulation (36:25) Should We Eat Immediately After Waking Up? (43:10) Time-Restricted Eating and Its Impact on Circadian Rhythms (48:32) Timing Your Meals: When Should You Consume Most of Your Daily Calories? (59:43) Time-Restricted Eating and Its Effect on Mitochondrial Function (1:04:50) Gender Differences: How Time-Restricted Eating Affects Health Outcomes in Men vs Women (1:11:04) The Ideal Amount of Daylight Exposure for Optimal Health (1:17:57) Determining the Best Time of Day to Exercise (1:28:57) Preparing for Bed: The Importance of Avoiding Food and Bright Lights Two Hours Before Sleep (1:35:23) Prioritising Lifestyle Habits: Which One Reigns Supreme? (1:40:55) Conclusion (1:45:56) Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #282. What do you really need to know about omega-3s and omega-6s? What does evolution have to do with our diet? And does eating one egg burrito mean you’re not vegan? Discover the answers to these questions and more in this episode, where I sit down with Drew Harrisberg to discuss all things omegas, evolution, and ethics. Specifically, we discuss: Introduction (00:00) Simon Hill Tests Drew's Workout Protocol: Ideal Weights & Zone 2 Combo for the Busy Lifestyle (03:33) Machine vs. Free Weights: The Best Choice for Strength & Hypertrophy (10:36) Omega 3 & Omega 6 Essentials: Episode Summary with Philip Calder (26:12) Ethical Veganism: Can You Be Vegan after eating one egg? (53:35) Dr. Anthony Chaffee vs. Simon Hill: Did Our Ancestors Follow a Carnivore Diet? (1:14:05) Banana-Blueberry Smoothie Study: How Polyphenol Oxidase Affects Flavan-3-ols Bioavailability (1:39:46) Joey Swoll on Gym Influencers: Filming Workouts (1:52:40) Life's Purpose: The Importance of Serving Others (2:00:14) Outro (2:09:12) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles he has discussed on the show into practice. Make sure to catch his previous episodes on the show, available on *The Proof* website, and check out the resources below for more. Listen to Episode #278 with Phillip Calder to learn all about omega-3s and omega-6s at this link. If you’re looking for an omega-3 supplement, I personally use Eimele Optimal Omega+; use code OMEGAPLUS for a discount. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #281. With nearly a quarter of the world's population estimated to be affected by non-alcoholic fatty liver disease (NAFLD), understanding its intricacies is crucial. Join me as Dr Alan Flanagan helps unravel the complexities of NAFLD, breaks down its wider health ramifications, and offers insights on managing and living with the condition. We discuss: Introduction to Fatty Liver Disease (00:00) Understanding Non-Alcoholic Fatty Liver Disease and Its Development (02:27) Risk Factors: Gender Differences in Fatty Liver Disease Development (09:33) The Science of Hepatic Fat Oxidation (14:45) Consequences and Effects of Fatty Liver Disease (20:25) Identifying Symptoms of Non-Alcoholic Fatty Liver Disease (25:54) Risk Assessment: Non-Alcoholic Fatty Liver Disease in Premenopausal Women (29:33) Energy Toxicity and Misconceptions about BMI (34:50) Linking Non-Alcoholic Fatty Liver Disease with Type 2 Diabetes (48:34) Liver Changes During Non-Alcoholic Fatty Liver Disease Progression (1:02:16) Strategies for Reducing Fat Accumulation in the Liver (1:05:28) The Role of Time-Restricted Eating in Managing Fatty Liver Disease (1:11:41) The Impact of Sugars on Fatty Liver Disease (1:20:16) Understanding the Relationship Between Dietary Fats and Fatty Liver Disease (1:41:16) High Saturated Fat Diets and Their Effect on Fatty Liver Disease (1:57:19) Importance of Caloric Source Variation in Dietary Fats (1:59:23) Beneficial Dietary Patterns for Liver Health (2:04:07) Analysing Dairy Types and Their Effects on Liver Fat (2:08:29) Meal Frequency and Its Relation to Liver Fat Accumulation (2:12:40) Recommended Lifestyle Changes for Preventing Non-Alcoholic Fatty Liver Disease (2:17:59) Conclusion: Key Takeaways on Fatty Liver Disease Management (2:20:07) Connect with Alan Flanagan on Instagram, and learn more about his company, Alinea Nutrition, here. Make sure to listen to his five previous appearances on The Proof here. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #280. Ever wondered how the simple act of timing – when you eat, sleep, or even look at your phone – could dramatically affect your health? In this episode, I sit down with circadian biology expert Dr Satchin Panda to explore this concept. We delve into the science of our body's internal clocks and offer practical advice to keep them in sync. Don't miss out on unlocking the potential of your circadian rhythm for a healthier, more balanced life. We discuss: Introduction (0:00) Understanding Circadian Rhythms: Do They Influence Longevity? (1:55) The Role of the Suprachiasmatic Nucleus (SCN) in Circadian Rhythms (6:20) Cellular-Level Circadian Clocks: An Overview (10:33) A Comprehensive Look at Circadian Disruption (15:56) Effective Strategies for Managing Jet Lag (26:39) The Impact of Blue Light on Circadian Rhythms (29:17) Criteria for Diagnosing Circadian Rhythm Disorders (33:42) Sensitivity Factors of Circadian Rhythms (34:58) The Significance of Meal Timing in Circadian Rhythms (39:30) Circadian Rhythms: Their Relation to Cholesterol and Blood Pressure (43:41) Exploring the Link Between Circadian Disruption, DNA Damage, and Cancer Risk (46:49) Circadian Disruption and Its Role in Chronic Disease Risk (49:34) Time-Restricted Eating and Metabolic Health (55:22) Outro (1:06:09) To connect with Dr Satchin Panda, you can find him on Twitter and read his peer-reviewed papers on his profile. To learn more about circadian biology, his books, The Circadian Code and The Circadian Diabetes Code, are an incredible resource. You can also better understand your circadian rhythm while contributing to research with Dr Panda’s app, myCircadianClock. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #279. You've heard a lot about the benefits of Zone 2 training, but how do you actually fit it into your busy schedule? Join me as I sit down with exercise physiologist Drew Harrisberg to dive into the practical aspects of implementing Zone 2 training. Drew brings both professional insight and personal experience to help you understand how to optimise your training zones for long-term health benefits. Tune in to learn how to get the most out of your workouts, backed by science and sprinkled with good laughs. Specifically, we discuss: Intro (00:00) Drew's Insights on Training Regimens (06:52) Deep Dive with Inigo: Exploring Zone 2 Training (09:01) The Importance of Mitochondrial Function in Workout Planning (22:38) Do You Really Need 300 Minutes in Zone 2? (23:56) Discovering the Ideal Cardio Protocol (31:10) Cardio Strategies on Social Media: Are They Effective? (40:51) Methods to Accurately Measure Your Maximum Heart Rate (46:34) The Perfect Cardio Routine: Part II (50:46) Unveiling the Truth: Latest Research on the Fat-Burning Zone (1:02:40) Dad Joke of the Week (1:13:48) Navigating Science-Backed Information on Social Media Platforms (1:15:02) Shedding Light on Visceral Fat and Its Implications (1:19:14) Tailored Diets: Are They the Answer to Individualised Nutrition? (1:26:08) The Controversy Surrounding Seed Oils (1:33:02) Outro (1:36:56) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles discussed today and in previous episodes into practice. Find Drew’s many previous episodes on *The Proof* website. Make sure to check out the full show notes, where you’ll find additional insights, guidance on calculating your max heart rate and zones, and a three-day a week training program. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #278. If you follow a plant-based diet, chances are you’ve wondered if you’re getting an adequate amount of omega-3. Join me as I sit down with Professor Philip Calder, an international authority in nutritional immunology with over 20 years of research on fatty acids. Professor Calder helps to cut through the confusion to give you the science-backed breakdown on how these fats impact your health, and how much you should really be consuming. Learn everything you need to know about these essential fats in your diet in this episode. Specifically, we discuss: Introduction (00:00) Philip Calder's Passion for Fatty Acids and His Background (02:00) Debunking Major Fatty Acid Myths in Academia & Social Media (05:53) Altering Cell Membrane Health Through Diet (11:14) Understanding Essential Fats: Why are They Vital? (13:57) Low Conversion Rates: From ALA to EPA & DHA Explained (18:08) The Importance of Monitoring Omega 6 Intake (23:31) The Link Between Omega 6 Fatty Acids and Inflammation (27:28) Does Dietary Linoleic Acid Impact Arachidonic Acid? (35:23) The Inflammatory Role of Arachidonic Acid (37:29) Linoleic Acid & Its Inflammatory Effects (40:41) Should Western Diet Adopters Reduce Omega 6 Intake? (43:56) Major Omega 6 Food Sources and Their Alternatives (45:58) Balancing Omega 3 & Omega 6: Impact on Inflammation (48:57) Plant-Based EPA & DHA: The Genetic Modification Approach (52:04) The Health Implications of Replacing Saturated Fat with Linoleic Acid (59:24) Cardiometabolic Risks of Polyunsaturated Fats (1:03:55) How Omega 3 & Omega 6 Influence Insulin Resistance (1:07:17) Polyunsaturated Fats' Effect on Blood Pressure (1:08:31) The Long-Term Impact of Consuming Polyunsaturated Fats (1:12:05) EPA & DHA Research Variance: Doses, Types, and Outcomes (1:15:40) Ideal Omega 3 Levels for General Health (1:21:51) Benefits of Plant-Based EPA & DHA Supplements (1:27:55) Concerns with Low ALA Levels (1:30:17) Absorption Efficiency of EPA & DHA Supplements (1:32:34) The Science Behind Omega 3 Testing (1:34:28) Algae Oil vs Fish Oil: Which is Superior? (1:36:36) DPA Supplementation and Its Benefits (1:38:33) Does DHA & EPA Supplementation Impact Cholesterol Levels? (1:40:34) Potential Side Effects of DHA & EPA Supplements (1:42:03) Conclusion (1:45:44) Learn more about Professor Philip Calder and his work at southampton.ac.uk/people/5wzh2r/professor-philip-calder. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #277. Curious about the buzz around Zone 2 training? Dr Inigo San Millan, an expert in metabolic health and sports performance, joins me to decode the science behind Zone 2. Learn how to fine-tune your exercise intensity for metabolic flexibility, longevity, and peak performance. We discuss: Introduction (00:00) Understanding Metabolic Health (2:21) Metabolic Health Among Elite Athletes: Exploring the Perfection of Studying (6:40) Metabolic Health, Mitochondria, and Nutrition (8:00) Defining 'Metabolise' (14:41) Exploring Metabolic Flexibility (18:33) Determining the Causes of Mitochondrial Dysfunction (21:01) The Role of Oxygen in Energy Production Mechanisms (24:44) Comprehending Energy Zones (28:07) Energy Metabolism Mechanisms: Glucose vs. Fat (40:27) Zone 2's Optimal Stimulation of Mitochondria (45:29) Lactate's Impact on Mitochondria: Unraveling the Effects (50:46) Managing Lactate Levels: Strategies Employed by Athletes (59:37) Establishing an Aerobic Base (1:15:13) Inducing Mitochondrial Stimulation Through Zone 2 Training (1:17:31) Strategies for Enhancing Mitochondrial Count (1:19:27) Carbohydrates' Influence on Metabolic Health (1:29:26) Metabolic Health in Sedentary Lifestyles: Understanding the Impact (1:31:04) Zone 2 Demystified: Unveiling Its Significance (1:37:59) Recognizing Zone 2: How to Identify Your State (1:39:57) Monitoring ATP Production Fuel via Specialized Devices (1:49:12) Zone 2's Role in Fat Loss: Separating Fact from Fiction (1:53:49) Optimizing Zone 2 Intensity for Maximum Results (1:59:59) Weekly Zone 2 Prescription for Robust Mitochondrial Health (2:07:24) Effective Modalities for Zone 2 Training: Making Informed Choices (2:11:50) Resistance Training's Integration within Zone 2 Regimen (2:18:11) The Optimal Timing for Zone 2 Training: Navigating the Day (2:20:29) Supplements and Their Relevance to Zone 2 (2:26:17) Summarizing the Essence of Zone 2 (2:35:06) Amplifying Training Benefits: Embracing Zones 3 and 4 (2:38:17) Outro (2:40:04) Connect with Dr Inigo San Millan on Instagram and Twitter/X. If you’d like to listen to the episode with Dr Herman Pontzer that we mentioned in this conversation, you can do so here. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a 20% discount at insidetracker.com/simon. For more insights and supporting studies, visit The Proof website for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #276. How does an earth scientist embark on a career journey that traverses the fossil fuel industry, Silicon Valley alongside Steve Jobs, and a mission to revolutionise our approach to food? Chris MacAskill has worn many hats throughout his career, overcoming extreme hardship to get to where he is today. This episode challenges conventional thinking and is an inspiration to more carefully consider the choices we make every day, both for our health and the planet. We discuss: Introduction (00:00) Insights into Chris MacAskill's Background (03:00) Ancell Kees' Studies (07:20) Chris MacAskill's Childhood (13:50) Life-Altering Experiences of an Earth Scientist (32:51) Climate Change in the 1980s (40:01) Fuel Companies: Lobbying and Financing (43:39) Obesity, Public Healthcare, and Public Interest (46:33) A Deep Dive into Various Diets with Chris MacAskill (50:42) Diets Preferred by Brain Scientists (1:04:53) Understanding the Impact of Food on the Environment (1:08:46) The Health Implications of Beef Consumption (1:15:09) An Introduction to Cellular Agriculture (1:19:50) National Geographic Documentary Films & General Magic (1:23:48) Working Alongside Steve Jobs (1:35:41) The Legacy of General Magic (1:48:02) The Computer History Museum (2:01:01) Missfits (2:02:06) Transforming Weaknesses into Superpowers (2:07:43) How to Choose the Right Nutrition Expert to Listen to? (2:13:59) The Future of Plant Chompers (2:22:07) Outro (2:28:30) Connect Discover Chris MacAskill’s work on his Plant Chompers YouTube channel, where you’ll find accessible, research-backed educational content. You can also connect with him on Instagram, Twitter, and LinkedIn. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. For more insights and dozens of additional resources, head to the full show notes on The Proof website. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #275. Have you ever wondered how your gut health might affect your body weight? In this episode, I sit down with Dr Will Bulsiewicz – a leading authority in gut health and The Proof fan favourite – to unravel the fascinating connection between the microbiome and metabolism. From exploring dietary fibre’s impact on disease prevention to comparing ketogenic and plant-based diets, this conversation offers a deep dive into how our inner ecosystem influences our overall health. Tune in for actionable insights and scientific revelations that could transform your approach to wellbeing. Specifically, we discuss: Intro (00:00) Introduction to Dr. Will Bulsiewicz and His Literary Contributions (2:42) Do Gastroenterologists Analyse Their Own Stool? (7:43) Dr. Will Bulsiewicz's Collaboration with ZOE (9:55) Behind the Scenes: Dr. Will's Nutritional Supplement Venture (11:20) The Progressive Journey of the Gut Health Movement (14:02) Decoding the Microbiome: Its Role and Significance in Health (17:20) Exploring Metabolism and Metabolic Health (0:24:50) The Microbiome's Role in Influencing Metabolism (0:33:07) Understanding GLP-1 Agonists: Their Impact on Satiety and Weight Reduction (0:38:54) Tips to Increase Dietary Fibre Intake for Better Health (0:45:05) The Connection Between Microbiome and Fat Metabolism (0:47:36) Strategies to Boost Metabolism and Promote Brown Fat Activation (0:49:59) The Role of Lipopolysaccharide in Gut Barrier Functionality (0:51:33) Significance of Gut Health and the Risks of Dysbiosis (0:54:49) Linking Insulin Resistance with Satiety Mechanisms (0:56:03) The Relationship Between Satiety and Blood Sugar Fluctuations (0:58:30) Analysing Kevin Hall's Research: Plant-Based Diet vs. Alternative Diets (1:02:04) Blood Regulation, Insulin Resistance, Lipotoxicity, and Microbiome (1:10:38) Deciphering Glucose Homeostasis: What You Need to Know (1:20:37) The Interplay Between Insulin Resistance and Obesity Factors (1:21:51) The Beneficial Role of Dietary Fibre in Blood Sugar Management (1:23:11) Is Reversing Type 2 Diabetes a Possibility? (1:25:18) How the Microbiome Influences Blood Sugar Regulation Mechanisms (1:32:12) The Cholesterol-Lowering Benefits of Dietary Fibre (1:37:06) Top Sources of Soluble Fibre for a Healthy Diet (1:39:40) Triglycerides and Their Relationship with the Microbiome (1:42:06) The Protective Role of Fibre in Disease Prevention (1:46:28) Outro (1:51:46) Connect with Dr Will Bulsiewicz on Instagram, Facebook, Twitter, and TikTok. Discover more resources and Dr B’s books on his website, theplantfedgut.com, learn more about supplementation at 38tera.com, and find his work on personalised nutrition at joinzoe.com. Listen to Dr B’s past appearances on The Proof here. My team and I have also put together a PDF of resources for this episode, helping you better understand the science behind this conversation. Download it at theproof.com/drb. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Head to The Proof website for supporting studies and the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #274. Join me as I sit down with Dr Joel Fuhrman to explore the Nutritarian diet, a unique approach that emphasises nutritional excellence to prevent cancer, slow aging, and even reverse chronic disease. With insights into reversing chronic illnesses and understanding the balance between caloric and nutrient satisfaction, Dr Fuhrman's perspective offers a fresh take on nutrition. Tune in for a valuable exploration of food as medicine and learn practical strategies to optimise your wellbeing through food choices. Specifically, we discuss: Introduction to Dr Joel Fuhrman and the Nutritarian Lifestyle (00:00) Overview of Dr Fuhrman's Micronutrient-rich Diet and Its Advantages (2:43) The Role of Fibre and Resistant Starch in Diet (9:32) Dr Fuhrman's Personal Introduction to Plant-based Eating (12:08) The Importance of Optimising Omega-3 Consumption (22:42) Understanding DHA and EPA: Do we need them (28:03) Blue Zones (33:33) The Role of Zinc in Diet and When to Think About Supplementation (37:55) A Detailed Examination of the Nutritarian Diet and Its Benefits (43:42) Oils: What do you need to know? (52:27) Comparing Plant-based Proteins to Animal Proteins (58:21) Aligning Protein Consumption with Exercise for Longevity (1:05:09) The Dietary Debate: Plant-sourced vs. Animal-sourced Low-Carb Diets (1:14:30) Addressing Autoimmune Conditions Via Diet (1:18:30) The Influence of Diet on Weight Reduction and Reversing Chronic Illnesses (1:22:03) The Challenge of Educating and Modifying Dietary Behaviours (1:31:33) Overweight and fat distribution (1:35:12) How Weight Reduction Can Be Revolutionary in Reversing Diabetes (1:40:21) The Link Between Sleep Patterns and Eating Schedule (1:46:59) Strategic Eating: Maximising Gains from Vegetables, Nuts, Seeds, and Soups (1:47:52) Underlining Collective Effort for a Healthier Society (1:53:58) Outro (1:56:59) Learn more about Dr Joel Fuhrman and his work at https://www.drfuhrman.com/, where you’ll find resources and opportunities for personalised guidance. You can also connect with him on Instagram, Twitter , Facebook, and YouTube. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Make sure to head to The Proof website for the full show notes and supporting studies. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #273. When we think about health and wellness, what usually comes to mind is nutrition, exercise, sleep, or some other tangible metric. But what about love? In this conversation, I sit down with relationship coach Jillian Turecki to hear her insights on the power of a healthy relationship. We discuss: Intro (00:00) Quality of self-love = quality of love life (2:25) Red flags, compatibility, and being "perfect" (7:50) Self-worth and personal responsibility (15:49) Practices for nurturing self-love (24:45) Confidence is key (29:41) Dating and more red flags (36:46) Societal pressures (45:15) Lust and love (51:48) Romantic relationship and loneliness (54:55) What about getting dates in the first place? (59:04) Honesty is king (1:08:56) Declining of marriage rates (1:12:21) Lasting love amidst flaws and imperfections (1:16:38) Attachment styles (1:21:20) Foundation of a successful relationship (1:28:14) Supportive relationship, sex, and stress (1:31:33)\ Porn (1:37:33) Communication mistakes and benefits of therapy (1:42:44) Monogamy and 'alternative' relationships (1:54:13) Why happy relationships lead to longer, healthier lives (2:01:05) Jillian on marriage and motherhood (2:03:56) Outro (2:05:04) Connect with Jillian Turecki on Instagram, Twitter, and TikTok. Visit Jillian’s website to discover more about her work and discover her courses. Make sure to also check out her podcast, Jillian On Love. Make sure to visit The Proof website for the full show notes. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #272. In the quest for an extended lifespan, has science been led astray? Join me as I sit down with Professor Charles Brenner, a leading global expert in NAD biology, to examine the longevity field's claims and controversies. From debunking common beliefs to questioning high-profile opinions, Dr Brenner delivers a refreshingly candid perspective on the science of aging. Tune in to explore why he believes there's no “cure” for aging, the limitations of animal studies, and what the future might hold for this complex field. Specifically, we discuss: Intro (00:00) Do we have the genes to live beyond 120 years? (3:54) The genetics of extreme longevity (14:18) Longevity in the animal kingdom (18:26) Why do we age, and the realities of extending lifespan (31:22) How long can we live? (39:01) NAD coenzymes and DNA repair (43:49) "Anti-ageing" products (55:17) Conflicts of interest and the integrity of scientific claims (1:01:08) Discovering nicotinamide riboside (NR) (vitamin B3) (1:03:19) Sirtuins as anti-ageing genes (1:09:22) A rebuttal to Drs. David Sinclair and Lenny Guarente (1:19:13) Seeking consensus on the study of human longevity (1:32:57) The information theory of aging (1:43:19) Dr. Charles Brenner's theory of ageing (2:00:28) How to age better (2:03:30) Dr. Brenner on the quality of life (2:09:05) NR supplementation (2:10:09) Moving beyond Yamanaka factors (2:15:02) Outro (2:18:45) Connect with Dr Charles Brenner on Twitter, and visit his website, https://www.brennerlab.net/, for more. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #271. Have you ever wondered just how much of an effect antibiotics have on your health? Gastroenterologist and gut health expert Dr Will Bulsiewicz returns to the show in this episode, breaking down how antibiotics impact our microbiome and the steps you can take to protect and restore your gut health before, during, and after taking them. Specifically, we discuss: Intro (00:00) What are antibiotics? (03:01) Efficacy, prescription, and 'antibiotic scar' (08:26) The healthy gut microbiome (15:58) Effects of antibiotics to gut the microbiome (21:32) Clostridioides difficile (28:30) Do you really need antibiotics? (31:04) High-fibre diet (39:44) Sprouts, lentils, and fermented foods (43:25) Prebiotics and prebiotic supplements (46:30) Probiotics and microbiome recovery after antibiotics (58:06) Who may benefit from taking probiotics? (1:05:00) Foods to limit to avoid dysbiosis (1:07:45) Why do antibiotics cause yeast infections? Do probiotics help? (1:09:35) Antibiotics and small intestinal bacterial overgrowth (SIBO) (1:11:04) Lifestyle changes to boost microbiome recovery after taking antibiotics (1:13:49) Outro (1:18:56) Connect with Dr Will Bulsiewicz on Instagram, Facebook, Twitter, and TikTok. Discover more resources and Dr B’s books on his website, theplantfedgut.com, and learn more about supplementation at 38tera.com. Listen to Dr B’s past appearances on The Proof here. My team and I have also put together a PDF of resources for this episode, helping you better understand the science behind this conversation. Download it at theproof.com/drb. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #270. If you’ve ever been confused by the sea of women’s health misinformation, you’re not alone. Join me as I sit down with Dr Jen Gunter, internationally celebrated OB/GYN and New York Times bestselling author, to dispel disinformation with evidence. We address everything from yeast infections to birth control, compounded hormones, and menopausal hormone therapy. This isn’t just a health masterclass, but also a critical conversation about the misinformation and disinformation that is pervasive in women's health discussions: essential listening for anyone who cares about promoting an equitable health landscape. Specifically, we discuss: Intro (00:00) Dr. Jen Gunter on Gynecology (2:56) Misinformation vs disinformation (8:11) Western medicine and the truth about supplements (15:16) Tips for discerning online information (20:43) Yeast infection and how to really treat it (29:42) Can diet treat yeast infection? (38:04) Is a vaginal microbiome test necessary? (44:52) Understanding menstruation and contraception (47:47) Challenges for women in their mid-30s after birth control (54:00) Menopause, hormone testing, and symptom assessment (1:01:42) The grandmother hypothesis (1:07:13) Hormone therapy (1:10:32) Bioidentical hormones vs. what's recommended (1:18:02) Alternative treatments for hot flashes (1:26:52) What men need to know and how they can help (1:32:42) Outro (1:39:38) Connect with Dr Jen Gunter on Instagram, Twitter, and TikTok. For more comprehensive information, you can read Dr Gunter’s two books, The Vagina Bible and The Menopause Manifesto. Head to her blog, https://vajenda.substack.com/, for frequent newsletters and articles. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Looking for more episodes centred around women’s health? Listen to past episodes on this topic here. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #269. Dive into the heart of controversial nutrition studies and discover the surprising complexities behind everyday food choices with Professor Gardner, a respected authority in the field of nutrition science. As we navigate the maze of dietary patterns, this insightful conversation bridges the gap between scientific evidence and practical nutrition, empowering you to make informed decisions about your health. We discuss: Intro (00:00) A twin study is in the works (4:06) Plant-based meat vs. red meat (8:53) How to make homemade kombucha (18: 40) Different diets for athletic performance (the SWAP-MEAT trial) (23:02) Feedback from athletes (37:21) Which popular diets are truly heart-healthy? (40:35) How different diets measure up to health guidelines (49:12) Practical insights for doctors and patients (55:07) The truth about low fat, vegan diet (59:36) Controversies vs consensus in nutrition (1:02:45) The food industry and medical institutions (1:10:19) Low-fat & low-carb diets for weight loss (the DIETFITS study) (1:14:30) Sustainable weight loss and GLP-1 agonists (1:28:25) Psychological strategies to make veggies irresistible (1:36:00) The “protein flip”, the academe, and a new book (1:46:09) Outro (1:49:55) Professor Gardner has also shared his homemade kombucha recipe with us. You can find it in this blog post. Connect with Professor Christopher Gardner on Twitter. Head to https://nutrition.stanford.edu/ for more resources and studies, and the Stanford Nutrition YouTube channel for more videos. Listen to past episodes featuring Professor Gardner here. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #268. Ever felt overwhelmed by conflicting nutrition advice? In this episode, I sit down with Dr Matthew Nagra, a naturopathic doctor with a passion for plant-based nutrition. Together, we debunk common nutrition myths and bring clarity to some hot topics. Dr Nagra's evidence-based perspective will guide you through the noise, helping you make informed dietary decisions. From understanding biases to breaking down the facts about phytates and gluten, you’ll be better equipped to navigate the nutrition landscape with more clarity and confidence. We discuss: Intro (00:00) Dr. Matthew Nagra's health journey (3:24) The dangers of misinformation (7:49) Does Matthew Nagra is biased vegan (11:39) Dr. Matthew's approach to nutrition studies (15:00) Does plants are trying to kill us? (18:42) Does unprocessed red meat increase the risk of cancer and cardiovascular disease? (28:20) Are Food Frequency Questionnaires reliable? (38:43) Tucker Goodrich and the seed oil debate (40:16) What oil you should use? (45:40) Vegan diet and nutrient supplementation (48:00) Precision fermentation (57:32) Saturated fat, sodium, and fiber (1:01:39) Fortified soy milk (1:10:36) Do phytates and oxalates rob your body of minerals (1:15:23) Is there a single optimal diet? (1:19:53) Does eating fat make you fat? (1:22:17) Do you burn more fat on a keto diet? (1:22:45) Does a low-carb ketogenic diet is the best to treat type 2 diabetes (1:24:07) Is low fat, vegan diet the optimal way to do a plant-based diet? (1:29:38) Is low-fat vegan diet the best for cardiovascular health? (1:42:20) Protein and resistance training (1:44:06) Should you avoid gluten? (1:51:57) Does Lectins cause a leaky gut? (1:53:42) Outro (1:55:58) You can connect with Dr Matthew Nagra on Instagram, Twitter, and Facebook. To learn more about Dr Nagra’s work and for other resources, head to his website, https://drmatthewnagra.com/. You can find his previous episodes here. For more insights and dozens of supporting studies, visit The Proof website for the full show notes. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #267. Join me for a deep dive into the influence of the gut microbiome on inflammation and metabolic disease. In this fascinating exchange with Dr Suzanne Devkota, we explore the role of the gut in these conditions, shedding light on food allergies, IBD, and obesity. You’ll learn the practical tips you need to nurture a healthy microbiome, as well as gain a better understanding of what we do – and don’t – know about this incredible system. Specifically, we discuss: Intro (00:00) The evolving field of microbiome research (02:13) Gut microbe on social media (09:32) Microbiome definition (12:48) Why the focus on gut bacteria? (13:55) Differences in Microbes (16:02) Microbial shifts and adaptations (18:45) Microbes perturbations (21:35) Human microbiome in evolution (23:54) Healthy microbiome and diversity (27:47) Is the microbiome the sole driver of metabolic diseases? (33:05) Dietary patterns and FODMAP intolerance (41:07) Saturated fat and gut health (49:15) Microbiome metabolites and heart disease risk (57:42) Inflammatory bowel disease (IBD) and dysbiosis (1:02:09) Food additives (1:12:29) Supporting the microbiome in IBD (1:15:29) Microbiome's interaction with fat cells (1:16:52) Short-chain fatty acids and appetite regulation (1:29:26) Practical tips for nourishing a healthy gut (1:31:05) Microbiome's interaction with Polyphenols (1:38:43) On supplements and fermented foods (1:39:15) Factors affecting gut health beyond nutrition (1:46:22) Outro (1:50:10) Connect with Dr Suzanne Devkota on Instagram and Twitter. Learn more about her research at http://www.devkotalab.com/thelab. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #266. Learn the key pillars for a healthy diet from the world’s most cited nutrition scientist, Dr Walter Willett. In this two-hour exchange, Dr Willett shares the cornerstones of a healthy diet, providing the practical guidance you need to live a long, healthy life. We discuss: Introduction (00:00) Which Foods Should You Eat to Stay Healthy? (04:10) Does the Quality of Foods Matter? (06:39) The Impact of the Average American Diet on Health (08:29) Do We Have Sufficient Evidence on How Nutrition Impacts Our Health? (11:05) Key Tasks/Leaves to Make Healthy Choices (14:03) How Diet Patterns Have Changed from the 70s till Now (15:09) Walter Willet: A Nutrition Story (18:20) Ancel Keys' Research on Fat (19:40) Three Large Observation Studies by Walter Willet and His Team (27:19) Advantages of Large Observation Studies over Randomized Control Trials (32:45) Correlation and Causation in Nutrition (39:15) Food Frequency Questionnaire: Importance of Methods for Measuring Dietary Intake (50:58) Biochemical Analysis in Three Cohort Observations of Walter Willet's Studies (55:18) Are Low-Fat Diets Good for Cardiovascular Health? (1:00:37) Polyunsaturated Fats and Cardiovascular Disease (1:02:21) Benefits of Switching from Saturated Fat to Unsaturated Fats (1:08:31) Is Dairy Bad or Good? (1:09:04) Should You Consume Full-Fat or Low-Fat Dairy? (1:11:29) Daily Recommendation for Dairy Consumption (1:16:03) Can You Be Healthy Without Consuming Dairy? (1:20:42) Confusion Surrounding Unprocessed Red Meat (1:23:00) What is Substitution Analysis? (1:25:55) Insights into the Research Process (1:27:45) Contrast and Exposure in Research (1:29:33) Safe Intake of Red Meat (1:33:02) Is Grass-Fed Beef Good for Me? (1:33:51) Is White Meat Better Than Red Meat? (1:35:57) Fish vs. Legumes: A Comparison (1:36:37) Dietary Cholesterol and Its Impact on Human Health (1:40:08) The Best Diet for a Healthy Life (1:43:28) Outro (1:52:01) To learn more about Dr Walter Willett and read his studies, head to his Harvard Academic Profile. Dr Willett has also published four books; you can find his bestseller, Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating here. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #265. Escaping an echo chamber and admitting that you have changed your mind ­– particularly when you have a large, engaged audience – is no easy feat. In this conversation, I sit down with Thomas DeLauer to break down some of the existing walls between different dietary camps, opening the conversation around nuance and an open-minded approach. We cover: Intro (00:00) Simon makes assumptions about Thomas DeLauer (5:03) Thomas on working out (6:58) Biohacking (8:37) Cold plunges and saunas (9:35) Thomas DeLauer and alcohol (15:51) Tea or coffee (18:50) Battling and overcoming obesity (20:39) Low-carb vs low-fat diet (31:06) Unprocessed vs. ultra-processed diets (39:04) Benefits of CGM for non-diabetic (47:10) Saturated fat and insulin resistance (52:09) What Thomas and Simon's diets look like (1:02:29) Do we need fibre? (1:10:18) Food intolerances (1:17:40) Changing lifestyle after traumatic event (1:23:17) Strategies for a healthier lifestyle (1:26:15) Calorie Counting and Intermittent Fasting (1:28:26) Thomas DeLauer on Vegan diet (1:35:46) Choosing different diets and finding common ground (1:37:40) Roy Taylor's research on Losing Weight (1:43:47) How Sleep Deprivation affects your diet (1:51:01) Outro (1:56:14) For more insights like the ones shared in this episode, head to Thomas’ YouTube channel or check out his book, Intermittent Fasting Made Easy. You can also connect with him on Instagram and his website, https://thomasdelauer.com/. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #264. Every day for more than 20 years, Adam Sud woke up to a life that didn’t feel like a safe, secure, or hopeful place to be. Struggling with mental health from an early age and relying on addiction as the only dependable “solution”, he spent years facing each day as the most painful one he’d ever had. More than a decade on from the turning point in his journey towards recovery, Adam shares his story and some defining realisations that helped shaped the life he is now excited to experience. Everyone has something to learn from Adam’s story. Regardless of whether you have personally struggled with addiction and mental health, Adam’s profound understanding of behaviour and mindset will resonate with you, and potentially even shift the way you look at your life. Specifically, we discuss: Intro (00:00) Adam Sud on recovery (04:15) Why expressing love can be difficult (08:55) Substance use disorder (Drug addiction) (14:37) Adam's story (16:46) Nurturing a child with ADHD (24:42) Becoming hooked on Adderall (32:41) Understanding our choices for pleasure (36:09) Addiction and the fear of judgment (41:00) Adam's suicide attempt & his treatment and recovery (46:00) Plant-based diet and the pleasure trap (1:02:21) Psychological factors behind unhealthy choices (1:09:25) Remarkable recovery through nutrition (1:18:29) Self-worth, loneliness, and recovery (1:25:40) A call for a safer and compassionate approach to drug use (1:31:56) The INFINITE study (1:41:03) Adam on hitting rock bottom (1:46:24) Outro (1:53:46) To connect with Adam Sud, you can find him on Instagram, Facebook, and LinkedIn. Don’t forget to visit his website, https://www.adamsud.com/, to learn more about Adam and read about The Infinite Study. Listen to Adam’s past appearances on The Proof in Episode #66 and Episode #144. Please note that this episode covers disordered eating and suicide. If these topics are potential triggers for you, please listen with discretion or tune in to the next episode. You can find more episodes about mental health that focus less on personal experience here. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

Episode #263. Delve into the complex world of neurodegenerative diseases in this evidence-loaded episode with Drs Dean and Ayesha Sherzai. Unpack the current scientific understanding of diseases like Alzheimer's and Parkinson's, bust popular food myths related to brain health, and discover actionable lifestyle tips for long-term brain health. Join us on this evidence-based journey that blends science with practical, real-life advice. Specifically, we discuss: Intro (00:00) Drs. Ayesha and Dean play True or False (04:11) Is amyloid plaque the primary cause of Alzheimer's? (05:47) Whole grains, gluten, and brain health (07:11) Artificial intelligence for Alzheimer's disease (14:11) Drs. Ayesha and Dean on Melbourne (17:11) Is olive oil good for brain health? (20:13) What's the beef with red meat? (24:32) Keeping the brain healthy with omega 3 fatty acids (35:25) APOE4 and omega 3 supplementation (48:27) Cognitive changes in midlife (54:47) Reaction to Dr. Michael Klapper's U-turn on omega 3 supplementation (59:10) Facts on choline (1:02:15) Understanding neurodegenerative diseases (1:07:34) Inheriting frontotemporal dementia: what are your chances? (1:17:40) Lifestyle vs. genetics: debunking myths about dementia risk (1:20:21) Healthy habits for a healthy brain (1:27:56) Close relationships & cognitive resilience prevent dementia (1:36:36) Understanding amyloid plaques and Alzheimer's progression (1:49:50) Amyloid hypothesis under scrutiny (1:59:28) Biomarkers and cutting-edge techniques for Alzheimer's detection (2:06:08) How to prevent cognitive decline (2:20:49) Homocysteine, CRISPR, and the future of personalized medicine (2:23:20) Huntington's disease and Parkinson's disease (2:29:12) Depression and anxiety (2:44:36) Chronic inflammatory demyelinating polyneuropathy (CIDP) & Guillain-Barré (2:50:00) Unpacking Multiple Sclerosis (MS) (2:55:146) Outro (3:05:30) To connect with Drs Ayesha and Dean Sherzai, you can find them on Instagram, Facebook, Twitter, and TikTok. You can also visit their website, https://thebraindocs.com/, to discover brain health resources and subscribe to their newsletter, a weekly collection of the best evidence on brain health. Make sure to check out their podcast, The Brain Health Revolution, for more audio deep dives. If you haven’t already, make sure to listen to Drs Dean and Ayesha Sherzai’s past episodes on The Proof, where we delve into a variety of brain health topics. Find the full catalogue here. Make sure to also check out the full show notes for supporting studies and more insights. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #262. Discover the science of getting older without getting old in this conversation with Dr Andrew Steele. From understanding what impacts your lifespan to revealing potential future scientific breakthroughs, this episode is an intriguing journey into the world of aging science. Specifically, we discuss: Intro (00:00) Dr. Andrew Steele on aging (01:38) Age-related diseases and lifespan extension (10:47) Genetic factors, lifestyle, and gene editing for longevity (19:18) Could gene editing help solve poor cholesterol? (27:52) Rapamycin vs metformin for longevity (34:21) The need for expert consensus on anti-aging interventions (39:47) Insights on Bryan Johnson's Project Blueprint (47:50) What are senolytic drugs? (51:24) Yamanaka factors: is aging reversible at a cellular level? (1:05:18) The rationale behind reversing aging and the future of interventions (1:17:42) Lifestyle changes that slow the clock (1:25:40) Calorie restriction and longevity (1:32:41) Air quality, smoking, and vaping (1:44:54) Stress, aging, and telomeres (1:51:18) Are there biological reasons why women tend to live longer? (1:59:05) Unpacking the buzz around HRT for men (2:04:14) Environmental impact of extending human lifespan (2:07:23) Outro (2:14:10) Connect with Dr Andrew Steele on Twitter, Instagram, and Mastodon. Make sure to also head to his YouTube channel, where you’ll find videos on the ethics of prolonging lifespan and whether you can become biologically younger. Discover his book, “Ageless: The new science of getting older without getting old”, at https://andrewsteele.co.uk/ageless/, and read the free chapter on ethics here. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #261. When it comes to cancer and nutrition, sorting fact from fiction is critical. Join me as I sit down with Dr Krystle Zuniga, an expert in this field, to debunk harmful myths, clarify the role of nutrition during cancer treatment, and empower listeners with reliable, science-based knowledge. Tune in to understand how to navigate dietary choices amidst a cancer diagnosis and to learn how to best support those on their cancer journey. Don't miss this essential conversation – it's time to let go of misinformation and understand the true power and limitations of nutrition. Specifically, we discuss: Intro (00:00) Dr. Krystle Zuniga on cancer and nutritional sciences (01:33) Social media and cancer misinformation (04:35) Can food act as medicine? (07:56) The impact of anecdotes on cancer treatment choices (12:57) Survival rates and shifting trends (16:31) Nutrition priorities during cancer treatment (17:38) Cancer treatment and appetite (20:35) Protein recommendations (22:12) Weight loss and muscle preservation (28:12) Cancer-fighting superfoods (32:55) Detoxing and cleansing trends (36:21) Gut microbiome's role in cancer treatment (38:17) What is immunotherapy? (42:07) The plant-forward diet (44:52) Organic vs conventional produce (48:04) EWG's Dirty Dozen and Clean 15 (50:49) Drinks to limit during cancer treatment (55:12) Sugar and starving cancer cells (56:41) Is fasting safe for people with cancer? (1:00:14) Advice for estrogen-dependent cancer (1:03:32) Are there supplements beneficial during cancer treatment? (1:05:27) TIPS: How to eat when you have cancer (1:13:59) How to support someone with cancer (1:17:04)\ Good resources for cancer patients (1:20:48) Health benefits of pomegranate (1:23:21) Outro (1:24:58) To connect with Dr Krystle Zuniga, you can find her on Instagram. Head to her website, https://cancernutritionhq.com, to discover more resources from Dr Zuniga. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #260. Are you struggling to maintain a healthy weight and navigate the confusing world of diets and weight loss solutions? In this episode, join me as I dive into the science behind eating behaviours, obesity, and the challenges of losing weight with renowned researcher Dr Stephan Guyenet. Discover the different types of eating, the importance of controlling our food environment, and various evidence-based strategies for weight loss. With practical advice and insights from Dr Guyenet, you'll gain a better understanding of the complexities of weight management and how to make informed choices for your health. Don't miss this eye-opening conversation about the widespread issue of obesity and our brain's role in eating behaviours. Specifically, we discuss: Intro (00:00) From neurodegenerative disease to obesity neuroscience (01:36) The holiday weight gain (10:38) The problem with excess fat (14:37) 'Personal fat threshold' and diabetes (26:06) Main drivers of type 2 diabetes (31:26) The role of the hypothalamus in weight gain (38:55) Homeostatic vs. non-homeostatic eating (47:29) Genetics and the obesity epidemic (56:50) Models of obesity: carbohydrate -insulin vs. energy balance (1:00:21) The brain and obesity (1:10:34) The protein-leverage hypothesis (1:19:39) Carbohydrates, fat, and the Mediterranean diet (1:24:08) The weight loss puzzle: low carb vs. low fat diet (1:30:10) Foods that promote satiety on fewer calories (1:38:25) GLP-1 agonists (1:43:08) Is weight loss largely dependent on exercise? (1:55:06) Physical activity vs sedentary lifestyle (1:58:40) Mental health and sleep (2:00:28) Expert advice on how to stop overeating (2:05:11) Outro (2:05:59) To connect with Dr Stephan Guyenet, you can find him on Twitter or visit his website, https://www.stephanguyenet.com/. You can also purchase Dr Guyenet’s widely acclaimed book, The Hungry Brain, to learn more about why we overeat and how to overcome this issue. Make sure to also check out Red Pen Reviews, where you can access free expert reviews on nutrition books. Discover more insights and supporting resources in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #259. Have you ever put much thought into your hydration? If you think that drinking two litres of plain water a day meets your hydration needs, then this conversation is for you. In this episode, I’m joined by Dr Stacy Sims to explore the science behind optimal hydration and its impact on performance. You’ll learn how to determine proper hydration, the role of electrolytes and glucose, and which commonly held beliefs about hydration are myths. Dr Sims shares her research findings and provides practical tips to improve your hydration for better performance and overall well-being. Specifically, we discuss: Intro (00:00) Dr. Stacy Sims on hydration (1:25) Nuances of hydration (3:35) Electrolytes (7:02) The problem with plain water (12:02) How much sodium do you need in a hot or cold environment? (15:00) Sodium and fluid intake during exercise (16:31) Dehydration and its effects on performance (20:07) Importance of slow and steady hydration (22:22) Distilled water and hydration (23:38) Is adding salt healthy? (24:59) How to tell if you're dehydrated (25:52) How much water should you drink a day? (27:47) Coconut water for hydration? (28:22) Why do electrolyte supplements have potassium, magnesium, and sodium? (30:25) Carbohydrates and hydration (31:49) Carbohydrate intake during endurance performance (36:52) Hydration on low carb diets (38:36) Fluid balance requirement for men and women (40:44) The urine specific gravity test (44:53) Sauna for men and women (46:51) Are coffee and tea dehydrating? (48:00) More hydration myths (50:03) Hydration before an endurance event (51:00) Creatine (52:08) Frequent urination at night (54:30) Dehydration among athletes (56:40) Outro (58:45) To connect with Dr Stacy Sims, you can find her on Instagram and Facebook. Visit her website, https://www.drstacysims.com, to learn more about Dr Sims and find resources to improve your performance. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #258. Join me as I sit down with renowned soy expert Dr Mark Messina to clear up misconceptions and address concerns about soy consumption. We dive deep into isoflavones, how much soy you can safely consume, and soy’s safety in relation to male feminisation, breast cancer, and thyroid function. If you’ve been hesitant about incorporating soy into your diet, this episode is packed with essential information you need to make an informed choice. Specifically, we discuss: Intro (00:00) Soy throughout history (01:45) Dr. Mark Messina and the Soy Nutrition Institute (6:12) Industry affiliation in research (8:04) Debate surrounding soy and breast cancer (18:04) Isoflavones and estrogen (24:04) Isoflavones, breast tissue and cholesterol (32:12) Oversimplification of health information about the soy (40:39) Fermented soy and equol (48:11) How much isoflavones are in your soy foods? (53:16) Safe upper limit of soy isoflavones intake per day (58:50) Are blood tests necessary for high protein eaters? (1:01:37) Soy formula and soy allergy (1:03:50) Soy and thyroid Health (1:11:15) Does soy affect menstrual cycle length? (1:16:12) Soy consumption and migraines (1:22:54) Isoflavonoid supplements (1:27:10) Soy farming and the environment (1:29:10) Outro (1:33:12) To stay up to date with Dr Mark Messina’s work, head to https://sniglobal.org/. Here you’ll find extensive research on the health and safety of soy, as well as regular articles written by Dr Messina. You can also read some of Dr Messina’s recent, relevant articles in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #257. Uncover the powerful strategies to transform your gym experience and unpack the blood lipids series in this captivating conversation with Drew Harrisberg. You’ll learn more about CGMs for people without diabetes, menopause and osteoporosis, our thoughts on stretching, and much more. Specifically, we discuss: Do CGMs have potential beyond diabetes management? (4:14) Blended fruit vs whole fruit for glycemic response (14:35) Effects of long-term stretching (24:02) Bone mineral density and menopause (33:40) Review on different modality exercises for bone density (38:18) Drew's new fitness program (59:22) Takeaways from the lipid series with Dr. Thomas Dayspring (1:06:54) The Proof's very first immersive experience (1:26:11) When good deeds happen (1:39:05) Outro (1:49:30) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. Drew will also be co-facilitating our upcoming immersive experience, which you can learn about here. Make sure to catch his 11 previous episodes on the show, available on *The Proof* website, and check out the e-book for his new exercise program which will be released soon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #256. Professor Susan Davis, AO returns to answer your questions on menopause. We cover The Proof community’s most common questions, looking towards mental health and menopause, how other conditions such as PCOS impact menopause, common issues including weight gain, different drug treatment options, and much more. Specifically, we discuss: Intro (00:00) Feedback from the Proof community (02:13) Concerns about misleading health information about menopause (05:57) Oral contraception and fertility (11:23) Summary of Part 1: Navigating Menopause: Expert Insights and Solutions (14:26) Hormone therapy (HRT) for women over 50 and 60 (20:31) HRT and cognitive function (24:11) Primary Ovarian Insufficiency (POI) and early menopause (32:10) Amenorrhea, exercise, chronic stress and menstrual health (41:34) Health risks of early menopause (46:14) Muscle and bone health (51:21) Treatments for women with breast cancer and vasomotor symptoms (52:35) Exercises that benefit bone health (1:10:33) Could shorter menstrual cycles indicate earlier menopause and worse symptoms?(1:12:33) Night sweats and hot flashes (1:13:37) Thyroid and menopause (1:19:19) Adrenal fatigue and menopause (1:20:18) Factors affecting women's mental health in menopause (1:21:53) Menopause and weight gain (1:27:01) Hormones, painful sex, hair loss, and adult acne (1:38:05) Bioidentical hormones and compounded hormones (1:40:30) Dietary patterns and menopausal symptoms (1:45:29) Endocrine disruptors in everyday life (1:48:13) Outro (1:49:24) Make sure to listen to Episode #245 with Professor Davis for the first part of the menopause masterclass series. To stay up to date with Professor Susan Davis’ research, you can head to the Monash University Women’s Health Research Program. There you’ll find new papers, research trials, and more. You can also connect on the Monash University Instagram and Facebook pages, ad Professor Davis’ Twitter. Make sure to check out the additional resources on menopause below. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high-protein Plant Performance recipe book

Episode #255. Have you ever wondered about the power of psychedelics in treating mental health conditions? Join me as I sit down with Professor Susan Rossell to examine what the research says on psilocybin and MDMA and whether these revolutionary interventions can assist in the treatment of depression, eating disorders, PTSD, and more. Specifically, we discuss: Intro (00:00) Dr. Susan Rossell on mental health research (02:40) The history of psychedelics (11:53) Concerns over the safety of psilocybin and MDMA (18:31) Feasibility concerns for the rollout of psilocybin and MDMA (21:54) Effects of psilocybin (35:52) Psilocybin, SSRIs, and psychotherapy (44:35) Microdosing psilocybin (56:12) Ketamine vs psilocybin (58:00) MDMA for PTSD and recreational use (1:02:03) Future of psilocybin and MDMA and their decriminalization (1:11:00) Mental health advice (1:21:43) Outro (1:25:23) To learn more about Professor Susan Rossell, you can do so on her Swinburne University profile. Connect with Professor Rossell on Twitter, LinkedIn, or via email. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #254. How does a plant-based diet weigh up against a ketogenic diet when it comes to cancer treatment and prevention? Discover the answer to this question and more in The Proof’s first episode dedicated to understanding cancer. In this episode, I sit down with Dr Urvi Shah and Dr Neil Iyengar to examine how cancer develops and the lifestyle measures that can be taken to reduce the risk of cancer, treat cancer, and prevent cancer recurrence. Specifically, we discuss: Intro (00:00) Cancer and precancerous cells (06:51) Genetics and cancer risk (20:58) Obesity and cancer risk (24:30) Modifiable factors and reducing recurrence risk (36:44) The role of nutrition in cancer treatment (47:34) Plant-based diet vs ketogenic diet (51:50) Dr. Neil investigates the effects of plant-based diets and exercise on breast cancer (1:13:12) Soy, dairy, protein, and cancer risk (1:17:04) Unprocessed red meat and colorectal cancer (1:30:52) Organic foods vs conventional produce (1:37:10) Ultra-processed food and cancer risk (1:40:52) Alcohol intake and exercise recommendation (1:43:11) Strong predictors of breast cancer (1:49:33) Stress and sleep (1:51:56) Importance of screening (1:52:46) Outro (2:01:54) You can connect with Dr Neil Iyengar on Twitter, and learn more about him here. Connect with Dr Urvi Shah on Instagram, Twitter, and LinkedIn, and learn more about her here. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #253. In Part Three of the blood lipids series, we take a deep dive into interventions to lower the risk of atherosclerotic cardiovascular disease (ASCVD). While nutrition is the most powerful lifestyle tool we have to dramatically decrease ApoB, there certainly remains a need for pharmacological interventions – and in this episode, Dr Thomas Dayspring and I walk through four main drug classes, discussing their mechanism of action, effectiveness, and safety profile. We discuss: Intro (00:00) Evolution of cardiovascular disease treatments (03:42) Are we becoming a drug-dependent society? (07:30) Bile acid sequestrants, statins, and more (13:54) Cholesterol-lowering drugs and cognition (35:12) Is Bempedoic acid a good statin alternative? (47:39) Ezetimibe and nuances you should know (55:46) PCSK9 inhibitors (1:03:32) Do statins increase the risk of diabetes? (1:14:58) Gene therapy targeting PCSK9 (1:19:20) Pelacarsen for lowering Lp(a) (1:23:48) Can we take drugs that raise HDL to lower cardiovascular disease risk? (1:26:38) HDL and atherosclerosis (1:34:59) Elevated triglycerides and atherosclerosis (1:46:48) Takeaways (2:05:12) Outro (2:08:31) The best place to connect with Dr Thomas Dayspring is on Twitter, @DrLipid. Learn more about Dr Dayspring’s career and current work on LinkedIn. Head to The Proof website for the full show notes, including supporting studies and my key takeaways. To assist with the digestibility of this content, Dr Dayspring, my team, and I have included extensive illustrations and graphs in the video format of these episodes. If you are visually inclined, you can watch these episodes on The Proof YouTube channel. Even if you prefer listening through audio the first time, I highly recommend coming back for a second pass with the video versions. These episodes are investments into a healthier future. Get your copy of the Lipid Series Cheat Sheet at theproof.com/lipidseries. This comprehensive resource provides valuable insights on assessing your risk, preventing, and treating atherosclerotic cardiovascular disease (ASCVD), the leading cause of death worldwide. The PDF not only highlights key learnings from the 3-Part Lipid Series but also includes a 1-week meal plan designed to promote healthy cholesterol levels. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high-protein Plant Performance recipe book

Episode #252. In Part One of the blood lipids series, you learned what lipids are and how they work. In Part Two, Dr Thomas Dayspring returns to talk about the individualised testing you can get to understand where your lipids are now. Discover the tests you need, the ones you don’t, and when to start testing to protect yourself against atherosclerotic cardiovascular disease. We discuss: Intro (00:00) What is Lp(a), and why do you need it checked? (02:05) Does diet influence Lp(a)? (20:36) The oxidized phospholipid test (29:00) Early intervention and atherosclerosis screening for children (31:24) The tests are helpful in predicting cardiovascular disease risk (40:27) Discordance between ApoB and LDL-cholesterol (52:35) Normal range of ApoB levels for a healthy young person (1:03:14) Does atherosclerotic plaque ever disappear? (1:16:52) Triglyceride: HDL ratio vs ApoB test (1:22:15) Screening women in their 30s (1:29:31) Screening women in their 70s (1:37:23) What causes elevated ApoB (1:39:25) Do phytosterols help manage cholesterol? (1:58:55) Secondary prevention (2:07:08) The obviously misunderstood case of ApoB (2:20:45) Outro (2:22:35) Next week, we’ll discuss in detail the interventions you can make to optimise your lipids. Make sure to stay connected via my social links below so you don’t miss Part Three. The best place to connect with Dr Thomas Dayspring is on Twitter, @DrLipid. Learn more about Dr Dayspring’s career and current work on LinkedIn. Discover more insights and supporting studies in the full show notes. To assist with the digestibility of this content my team and I, along with Dr Dayspring, have added a bunch of illustrations and graphs to the video format of these episodes. So if you are visually inclined you can watch these episodes on our YouTube channel. Even if you prefer listening to the first time through audio, I highly recommend coming back for a second pass with the video versions.  Get your copy of the Lipid Series Cheat Sheet at theproof.com/lipidseries. This comprehensive resource provides valuable insights on assessing your risk, preventing, and treating atherosclerotic cardiovascular disease (ASCVD), the leading cause of death worldwide. The PDF not only highlights key learnings from the 3-Part Lipid Series but also includes a 1-week meal plan designed to promote healthy cholesterol levels. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high-protein Plant Performance recipe book

Episode #251. Cardiovascular disease is one of the biggest killers in the Western world, and it’s vital that we understand cardiovascular health in order to improve lifespan and healthspan. In this episode, I sit down with Dr Thomas Dayspring for Part One of a three-part deep dive into cardiovascular disease and blood lipids. In this introductory episode, we examine how our body absorbs lipids and transports them throughout the body – and what happens when it goes wrong. Specifically, we discuss: Intro (00:00) Turning a family heartache into a mission (05:12) Atherosclerosis and the role of lipids (14:52) Lipoproteins & cholesterol transport and recycling (28:01) Cholesterol's role in lipoproteins (54:00) Is ApoB a more accurate marker of cardiovascular risk? (58:38) Endothelial transcytosis of lipoproteins (1:07:10) LDL aggregation (1:16:42) LDL particle retention and inflammation (1:23:15) Difference between veins and arteries (1:28:55) Atherosclerosis and genetics (1:30:22) High-fat diets and cholesterol (1:44:01) Fiber and cholesterol absorption (1:48:14) Outro (1:57:48) The best place to connect with Dr Thomas Dayspring is on Twitter, @DrLipid. Learn more about Dr Dayspring’s career and current work on LinkedIn. Discover more insights and supporting studies in the full show notes. To assist with the digestibility of this content, Dr Dayspring, my team, and I have included extensive illustrations and graphs to the video format of these episodes. If you are visually inclined, you can watch these episodes on The Proof YouTube channel. Even if you prefer listening through audio the first time, I highly recommend coming back for a second pass with the video versions. These episodes are investments into a healthier future. Get your copy of the Lipid Series Cheat Sheet at theproof.com/lipidseries. This comprehensive resource provides valuable insights on assessing your risk, preventing, and treating atherosclerotic cardiovascular disease (ASCVD), the leading cause of death worldwide. The PDF not only highlights key learnings from the 3-Part Lipid Series but also includes a 1-week meal plan designed to promote healthy cholesterol levels. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #250. Ice baths and other forms of cold water exposure have gained a huge amount of traction in the past few years. I’m joined by expert Dr Susanna Søberg to examine what the science says – is cold water exposure safe? What does the research say about the bold health claims? Is brown fat just a buzzword? How do you safely and effectively implement hot and cold exposure into your life? Dr Søberg answers these questions and many more in this three-hour deep dive into cold water immersion. Specifically, we discuss: Intro (00:00) The tradition of winter swimming (01:52) Cold water swimming and activating brown fat (09:44) Dr. Søburg's personal experience with cold water bathing (23:13) Funding hurdles and potential benefits of cold water immersion (25:34) Cold water immersion and the body's response (33:36) Brown fat activation and more physiological responses (40:45) What is brown fat? (45:54) Is brown fat genetic? (55:28) Benefits of activating brown fat (58:32) Winter swimming, sauna, and disease: what the data says (1:01:10) Metabolism and shivering (1:13:01) Brown fat activation and muscle building (1:25:06) Who has more brown fat: Women or Men? (1:36:33) Chronic inflammation, exercise, and more benefits of deliberate cold exposure (1:46:11) Cold water immersion for beginners (2:06:18) The minimum threshold for health benefits using cold and heat (2:15:03) Clothes or no clothes? (2:22:57) Temperature regulation and gender differences (2:26:30) Safety protocols & understanding ice plunging lingo (2:34:08) Outro (2:47:18) To connect with Dr Susanna Søberg, you can find her on Instagram, Twitter, Facebook, TikTok, and LinkedIn. Head to her website, www.soeberginstitute.com, to learn more about Dr Søberg’s work – including her research and her book Winter Swimming. Friends of The Proof can also receive a 10% discount on her Thermalist course with code SIMONHILL. Discover more insights and supporting resources in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #249. Have you ever wondered how long humans can healthily live for? Professor Matt Kaeberlain joins me in this episode to explain the biological processes of aging, explaining the significance of genetics vs lifestyle, protein restriction, polyphenols, and much more. Specifically, we discuss: Intro (00:00) Aging and disease (03:42) Evolutionary conserved processes and human life span (17:41) Biological aging: Are epigenetic tests more accurate in telling how well you’re aging? (26:29) Aging process and the burden of senescence cells (34:06) Keys to a longer, healthier life (45:08) Sleep and exercise (55:38) Calorie restriction, longevity, and prolonged fasting (1:15:23) Protein restriction and its implications (1:32:14) Plant protein vs animal protein (1:43:31) Natural occurring polyphenols and supplements related to longevity (1:53:06) Rapamycin and rapamycin derivatives (2:13:53) Anti-aging compounds (2:29:38) Ethical implications of prolonging the life (2:51:08) Outro (2:57:23) To connect with Dr Matt Kaeberlein, you can find him on Twitter and LinkedIn. Head to his website, https://kaeberlein.org, to learn more about his work. If the Dog Aging Project interests you, you can visit the website or read this article in Nature. Keep up to date with Optispan here. Discover more insights and supporting resources in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #248. There is a huge research and science communication gap when it comes to nutrition and exercise for women. Stacy Sims, MSc, PhD joins me today to address this inadequacy, providing guidance on how women can optimise training and nutrition at each stage of life. Specifically, we discuss: Intro (00:00) Dr. Stacy Sims' academic journey (02:00) Female physiology (05:38) Implications of applying results of male-centric studies to women (09:12) Discerning the variances in physiological makeup between genders to customize training regimes (16:29) Physiological disparities between genders (20:53) Understanding the significance of a balanced diet and exercises tailored to accommodate the menstrual cycle (24:14) Ideal training programs tailored to the menstrual cycle of a 30-year-old woman (52:30) Exercise regimes during pregnancy (1:06:00) Achieving balance through nutrition, diet, and supplementation in your 30s (1:12:58) Female bodybuilding: androgenic compounds and hormones (1:27:55) The correlation between contraception and exercises (1:32:06) Optimizing exercise during menopause: evidence-based strategies for 60-year-old women (1:37:10) Training, nutrition, and supplementation beyond the age of 60 (1:51:44) The significance of lipids in your 30s and 60s (1:56:04) Outro (1:59:12) To connect with Stacy Sims, MSc, PhD, you can do so on Instagram or Facebook. Her website, https://www.drstacysims.com, offers a myriad of resources to guide you on your journey to maximise your body’s potential, and you’ll also be able to find her books there. Discover more insights and supporting resources in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #247. It's widely accepted that we are in a climate crisis. But what does that mean? Renowned author and journalist George Monbiot joins me in this episode to examine how our food systems are directly impacting our planet's health, and what we can do about it. What do soil and the human gut have in common? Why is food a political issue? What does radical change in the food system look like, and how do we get there? We cover these questions and more, discussing: Intro (00:00) George Monbiot on wildlife, farming, & global food systems (03:39) Plants & soil microbes: a remarkable connection (09:45) Soil bacterial diversity & the dangers of soil degradation (20:36) Profit over sustainability (26:32)  The role of citizens in shaping the food system (34:09)  Why is animal agriculture problematic? (45:38)  Are we the complacent and the silent majority? (57:35)  George Monbiot's alternative to farming animals (01:05:53)  Outro (01:10:16) You can find a comprehensive database of George Monbiot's work on his website, https://www.monbiot.com/, which encompasses his journalistic work and books. Get his book 'Regenesis' here. Connect with him on Twitter, and search "George Monbiot" on YouTube to find a wealth of videos like his short film with Greta Thunberg, this TED Talk, and this fascinating video about wolves and the balance of nature. Discover more insights and supporting resources in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #246. Have you ever considered the way our current food system was shaped? Or the way it continues to impact modern dietary guidelines? This episode is for you. In this conversation with distinguished researcher Professor Dariush Mozaffarian, we analyse the past 120 years of nutrition science and assess how this research continues to impact the modern diet. We cover: Introduction (00:00) A Journey Through Nutrition Science History (03:49) The Food Industry's Contributions to Improving Vitamin and Calorie Deficiency and What Went Wrong (16:05) The Evolution of Dietary Guidelines (26:59) Are Food Rating Systems Accurate? (37:48) Is the Role of Saturated Fat in Nutrition Neutral? (44:22) Understanding the Algorithm Behind Tufts' Food Compass (46:57) Industry Funding and Scientific Research (52:03) Validating the Food Compass Scoring System (57:04) Are Breakfast Cereals Healthier? (01:04:45) The Food Compass System: A Work in Progress (01:08:04) Exploring the Uses of the Food Compass and the Possibility of Improving Its Functionality (01:10:33) Takeaways (01:29:19) Outro (01:34:50) If you found this conversation informative, you can learn more about Dr Mozaffarian here, and read more of his work here. If you have any additional questions you would like answered in future, make sure to leave a comment on YouTube. Discover more insights and supporting resources in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

In Episode #245, I'm joined by endocrinologist and clinical researcher Professor Susan Davis, AO. In this detailed exchange – taking place over more than two hours – Professor Davis shares the best practice guidelines for managing menopause. You will learn from a world-leading expert about sex hormones, the physiological changes underpinning menopause, signs and symptoms of peri-menopause/menopause, the struggles of menopause, medical and lifestyle interventions for managing menopause (including hormone therapy), testosterone and sexual desire, the beautiful side of menopause, and plenty more. "One of the – dare I say – more sinister symptoms that women often do not relate to menopause is anxiety." Professor Susan R Davis AO*,* is Director, Monash University Women’s Health Research Program and an NHMRC Senior Research Fellow; Consultant Endocrinologist and Head, Women’s Endocrine Clinic, Alfred Hospital Melbourne; and consultant at Cabrini Medical Centre. Her research spans from basic science to clinical trials, and has been pivotal in the understanding of sex hormones in women across the lifespan in multiple non-reproductive target tissues, including the brain (cognition, mood, sexual function), cardiovascular system (lipids, vascular function, and coagulation), and other tissues (fat, muscle, joint cartilage, and bone). Specifically, we cover: Intro (00:00) Understanding Menopause: Communication and Misconceptions (06:00) Hysterectomy and its Impact on Menopause (10:48) Medical Consultation during Menopause: Is it necessary? (15:48) In-Depth Discussion on Menopause Symptoms and Phases (18:03) Menopause as a Part of the Aging Process (28:28) Hormones and Reproduction during Menopause (30:47) Women's Experiences and Body Changes during Menopause (33:10) Estrogen and Sex Hormones during Menopause (48:20) A Proactive Approach to Menopause: Starting Early for Symptom Management (49:10) Guidelines for Managing Menopause (1:04:31) Hormone Replacement Therapy (HRT) (1:13:28) HRT and Breast Cancer Risk (1:24:30) HRT Medications: Guidelines and Recommendations (1:26:50) The Trustworthiness of Big Pharmaceutical Corporations (1:45:35) Breast Cancer and Menopause Medications (1:55:12) The Funding of Menopause Research (1:58:00) Testosterone Therapy in Menopausal Hormone Treatment (2:00:10) Empowering Menopausal Women: Their Continued Contributions to Society (2:18:55) Outro (2:19:40) To connect with Professor Davis, you can find her on Twitter @SRDwomenshealth. Read her published work here, and make sure to check out the resources below for more useful information on this topic. Discover more insights and supporting studies in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

In Episode #244, cardiologist Dr Mohammed Alo joins me to talk about cardiovascular disease myths, many of which he has been brilliantly covering on Tik Tok over the past year. Is it perfectly ok to eat a lot of saturated fat and red meat if your triglycerides and HDL are normal? Does a coronary artery scan of zero mean we won’t have a heart attack? What’s better - a coronary artery scan or a CT angiogram for measuring plaque in our coronary arteries. Are statins beneficial? Is too low cholesterol a problem? Does this affect brain health and hormone production? Eggs, fish and fish oil, cooking oils - the list goes on. Specifically, we discuss: Intro (00:00) Fighting Misinformation on Cardiovascular Disease and Nutrition (03:49) TikTok and Cardiology: Reaching Diverse Audiences and Navigating Challenges (18:30) The Risks of the Carnivore Diet and False Claims on LDL Cholesterol (26:50) Atherosclerosis, Familial Hypercholesterolemia, and Treatment Options (36:30) The Importance of Non-HDL Cholesterol as a Predictor of CVD (43:41) Optimizing LDL Cholesterol Levels and Avoiding Unnecessary Medications (49:39) Assessing Cardiovascular Risk in Prediabetes (55:21) Cardiac Imaging and Detecting Heart Attack and Stroke Risk (57:24) Artery Calcification in Endurance Athletes: Understanding Imaging Tests (1:08:48) Debunking Myths on Coconut Oil and Fish Oil (1:20:02) Oils of choice and Dr. Alo's stand on canola oil (1:30:00) Eggs and Cholesterol: How much is too much? (1:32:40) Can Unprocessed Red Meat Raise Your Risk of Cardiovascular Disease? (1:36:39) Grass-Fed vs. Grain-Fed Beef: Examining the Debate (1:46:39) Salt, Salt Substitutes, and Hypertension (1:57:25) Outro (2:00:04) We covered a lot. To explore more of Dr Mohammed Alo’s work, check out his website or connect with him on YouTube and TikTok. Discover more insights and supporting studies in the full show notes. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #243. It’s time to face the facts on saturated fat. Dr Gil Carvalho returns to examine a bold new study on this controversial topic, breaking down whether you need to reconsider your food choices in the wake of this study’s release. We discuss: Intro (00:00) Saturated fat misunderstandings: Is saturated fat bad? (17:20) Principle 1: Dose matters? — How much saturated fat is too much? (22:07) Is no saturated fat the goal? (30:12) Principle 2: Replacement nutrient matters (31:54) Principle 3: Source matters (45:53) Mechanisms: Saturated fat and heart disease (50:48) Saturated fats and genetics (55:47) Target ApoB level (59:40) Importance of lifetime exposure (1:03:02) Statins and heart disease risk: Are statins bad for you? (1:08:53) Mendelian randomization studies (1:10:52) The totality of evidence (1:15:59) Saturated fats and total mortality (1:17:46) Saturated fat and liver health (1:19:51) Gaps in the research (1:20:43) Common arguments against lowering saturated fat (1:23:52) Outro (1:38:36) To explore more of Dr Gil Carvalho’s work, you can find him on YouTube. You can also connect with him on Twitter and Facebook, and listen to our previous conversation in Episode #207. Discover more insights and supporting studies in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Last week we featured Part 1 of the best moments from The Proof in 2022, and this week we bring you part 2. Episode #242 is a compilation that mostly focuses on sleep, exercise and planetary health featuring a range of guests from across the year. Guests featured include Drs Dean and Ayesha Sherzai, Dr Alan Flanagan, Dr Andrew Huberman, Dr David Jenkins, Dr Kieron Rooney, Paul Taylor, Fritz Horstmann, Drew Harrisberg and Nicholas Carter. Specifically, we cover: Intro (00:00) Sleep and weight gain with Drew Harrisberg (01:28) Tips for better sleep with Dr. Andrew Huberman (13:00) Manage Craving with Fritz Horstman (15:49) Carnivore Crazy with Drew Harrisberg (39:42) Big Pharma and Big Food with Dr. Alan Flanagan and Drew Harrisberg (49:32) Good stress with Dr. Paul Taylor (59:48) Mitochondria and Longevity with Dr. Kieron Rooney and Drew Harrisberg (1:12:14) Mitochondria and Longevity with Dr. Paul Taylor (1:17:46) Fermented foods (1:24:27) Developing an exercise program with Drew Harrisberg (1:25:18) Improving brain function with Drs. Ayesha and Dean Sherzai (1:41:57) Resistance starch and cancer with Drew Harrisberg (1:55:32) What's causing climate change with Nicolas Carter (2:06:11) Should we eat fish with Dr. David Jenkins (2:11:01) Building new habits with Fritz Horstman (2:12:51) Outro (2:26:46) Episodes featured: Episode #206 with Drew Harrisberg Episode #205 with Dr Andrew Huberman Episode #239 with Fritz Horstmann Episode #203 with Drew Harrisberg Episode #229 with Paul Taylor Episode #226 with Drs Dean and Ayesha Sherzai Episode #223 with Drew Harrisberg Episode #222 with Dr Kieron Rooney Episode #230 with Nicholas Carter Episode #216 with Dr David Jenkins I hope you find this episode helpful for consolidating some of the key learnings from 2022. To make sure you never miss an episode be sure to follow/subscribe on Apple, Spotify and/or YouTube. Whichever platform you prefer to receive notifications from when new episodes of The Proof are released. To check out our sponsors who make this show possible, and enjoy great savings, visit theproof.com/friends. Another way to show your support is to leave a review on the Apple podcast app, or a comment on YouTube - I read all of these. And don’t forget to grab a copy of my new Plant-Based Ferments recipe book - a great way to improve your overall health by encouraging greater microbiome diversity. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

To bring in the new year I thought it would be good to take a moment and consolidate some of the memorable moments, and key takeaways, from 2022.  In Episode #241, part 1 of a 2 part year in review, we traverse how to think about nutrition, so we can better make sense of claims online, diet, and cardiometabolic health, how you can flip the switch on your microbiome so the trillions of gut bugs in your large intestine reward you with better health, and the benefits up for grabs through consuming our food over less hours - otherwise known as time restricted eating or fasting. Guests featured include Dr Gil Carvhalo, Dr Richard Johnson, Dr Alan Flanagan, Danny Lennon, Dr David Jenkins, Dr Justin Sonnenburg, Dr Erica Sonnenburg, Dr Christopher Gardner, Dr Tim Spector, Dr Don Layman, Dr Valter Longo, Dr Stuart Phillips, Dr Satchin Panda and Dr Courtney Peterson. Specifically, we cover: Intro (00:00) Circadian Disruption is a Problem with Dr. Satchin Panda (01:59) Fasting & weight loss with Dr. Courtney Peterson (08:26) Optimal fasting window with Dr. Satchin Panda (15:49) Nutrition science claims with Dr Gil Carvalho (36:49) Diet & metabolic health with Dr. Richard Johnson (51:32) Cholesterol & CVD with Dr Alan Flanagan and Danny Lennon (57:22) Lowering cholesterol with Dr. David Jenkins (1:14:06) Gut microbiome with Drs. Erica and Justin Sonnenburg (1:24:44) Fibre & inflammation with Dr. Sonnenburg and Dr. Gardner (1:32:43) Fermented foods (1:49:35) Building microbiome diversity with Drs. Erica and Justin Sonnenburg (1:50:26) Simple dietary advice with Dr Tim Spector (1:55:57) Muscle & metabolic health with Dr. Donald Layman (1:58:34) Aging pathways with Dr. Valter Longo (2:07:24) Muscle & aging with Drs. Stuart Phillips and Christopher Gardner (2:14:48) Outro (2:20:11) Episodes featured: Episode #221 with Dr Satchin Panda Episode #232 with Dr Courtney Peterson Episode #207 with Dr Gil Carvhalo Episode #233 with Dr Richard Johhson Episode #231 with Dr Alan Flanagan & Danny Lennon Episode #216 with Dr David Jenkins Episode #202 with Dr Erica Sonnenburg & Dr Justin Sonnenburg Episode #191 with Dr Justin Sonnenburg & Dr Christopher Gardner Episode #224 with Dr Tim Spector Episode #236 with Dr Don Layman Episode #237 with Dr Valter Longo Episode #228 with Dr Stuart Phillips & Dr Christopher Gardner I hope you find this episode helpful for consolidating some of the key learnings from 2022. Part 2 of the year in review will be released next week with a focus on exercise, planetary health and more. Happy new year. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #240. There’s a lot of noise about cardiometabolic health: claims that certain diets will work miracles, and hype that specific foods must be avoided at all costs. Research dietitian Dr Andrea Glenn joins me today to get to the core of which dietary patterns will actually improve your cardiometabolic health outcomes. We discuss: Intro (00:00) Andrea Glenn on dietary patterns (07:31) Which country has the best dietary guidelines today? (11:35) What is cardiometabolic health? (13:15) Similarities and differences between the DASH, Nordic, Mediterranean, and Portfolio Diets (16:31) Can the Portfolio diet lower your risk of having a heart attack or stroke? (21:29) The compositions of plant predominant diets and the demonization of carbohydrates (37:05) Are DASH, Nordic, Mediterranean, and Portfolio diets good for preventing and managing diabetes? (44:32) The worst and the best sources of fat (50:27) Is the pro-metabolic diet legitimate? (54:19) Is canola oil healthy? And is it better than olive oil? (01:03:39) The effects of protein according to studies (1:11:05) What are plant sterols? (1:17:20) Plant predominant versus plant exclusive (1:22:36) To stay in the loop with Dr Andrea Glenn, you can connect with her on Twitter. Learn more about Dr Glenn and read her research papers here. Discover more insights and dozens of supporting studies in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #239. Looking for simple, practical ways to improve your exercise regime and eat for better health? Coach Fritz Horstmann understands the difficulties of balancing health with a busy life, and joins me today to offer guidance on how you can do just that. We discuss: Intro (0:00) Fritz’s Vegan Fitness Transformation (12:48) Combining Intuitive & Educated Eating (30:52) Fritz’s Coaching with Calorie Counting (42:04) Plant-Based Protein Sources (46:55) Bloating (55:32) Results in Fritz’s Program (57:43) Getting your steps in (1:09:08) Develop Habits for Success (1:11:01) How to get Motivated (1:19:18) Fritz’s Training Structure (1:24:38) Principles for Progress (1:30:04) Is Your Gym Program Working? (1:35:48) Protein Powder (1:38:03) Heart Disease & Animal Protein (1:52:30) IGF1 & Lactate Testing (1:58:21) Fritz’s Vegan Hat (2:07:50) Nutrient Supplements (2:11:44) Is Juicing Good for You? (2:17:37) Manage Cravings (2:21:46) Meal Prep vs Eating Out (2:30:59) Overrated / Underrated Claims (2:52:05) Outro (3:13:41) To connect with Fritz Horstmann, join his community on Instagram. You can also visit his website to learn more about his coaching, and listen to his podcast, Plant Based Fitness Secrets. Discover supporting studies and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #238. Left with questions after last week’s conversation with Dr Valter Longo? You’re not alone. In this episode, Dr Longo returns to answer some of the queries I had in the wake of our last episode, tying off some loose ends and clarifying his stance on protein consumption and longevity. Specifically, we discuss: Intro (0:00) Reduce Cancer Risk with IGF1 (1:47) Biological Age Test (4:11) Laron Syndrome & Longevity (6:24) Does Everyone with High IGF1 get cancer? (13:06) Pressure for Longevity (20:30) Does Exercise Reduce Risk? (22:15) Average IGF1 (26:19) Conclusion (31:03) Make sure to listen to the last episode of The Proof, where Dr Valter Longo and I examine protein consumption in detail. To connect with Dr Valter Longo, you can find him on Instagram and Facebook. Learn more about Dr Longo’s research on his website, https://www.valterlongo.com/, where you will also be able to view and purchase his book, The Longevity Diet. Dr Longo first appeared on The Proof in Episode #106, which you can listen to here. Discover supporting studies and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #237. Dr Valter Longo introduces intriguing questions to the show: could protein consumption actually be harmful to our health? How important is muscle tissue? Can fasting be used as an adjunct cancer treatment? We investigate these questions and many more, diving into the research on IGF-1, mTOR, and the fasting-mimicking diet. Specifically, we discuss: Intro (0:00) Ideal diets for longevity (2:58) Important Pathways for aging (9:15) IGF1 Elevation (16:24) Actue vs Chronic elevation of IGF1 (19:46) Danger of Protein Over Consumption (25:11) Impact of exercise on IGF1 (32:52) Muscle Mass and Longevity (38:35) Study on High Protein Later in Life (41:59) How to get IGF1 tested (48:03) Low IGF1 & Cognitive Decline (49:54) Resistance to IGF1 (53:00) Mendelian Randomization Studies (54:38) Fasting Mimicking Diet (59:21) Fasting and Cancer (1:16:03) Ketogenic Diet & Cancer (1:27:51) Outro (1:32:15) To connect with Dr Valter Longo, you can find him on Instagram and Facebook. Learn more about Dr Longo’s research on his website, https://www.valterlongo.com/, where you will also be able to view and purchase his book, The Longevity Diet. Make sure to listen to Dr Longo’s previous appearance on The Proof, Episode #106. Discover supporting studies and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #236. Dr Donald Layman is an expert in protein synthesis and metabolism. With endless online dialogue on protein, Dr Layman offers clarity and answers pressing questions in this episode: how does protein interact with skeletal and metabolic health? Is aging dependent on our DNA? How much protein should I consume, and when? These questions, and many more, are answered in this week’s episode. We cover: Intro (0:00) Muscle & Metabolic Health (5:00) Moderate vs HIIT Training (14:00) Are Aging Outcomes Genetic? (16:29) Longevity vs Vitality (19:15) Muscle Protein Synthesis (24:40) Is the Protein RDA Sufficient? (43:03) Protein Intake for Aging (56:05) Why Leucine (59:48) Longevity and Protein (1:03:33) Cardiovascular Disease (1:16:08) Protein Distribution (1:25:30) Questionable Industry Funding (1:29:17) Meal Timing (1:34:09) Protein Threshold (1:39:33) Danger of Cold Therapy (1:43:26) Important Supplements (1:46:20) Chronic Kidney Disease (1:49:20) Outro (1:52:41) To connect with Donald Layman, PhD, you can find him on Twitter. Check out his website, https://metabolictransformation.com/, to learn more about metabolic health. Discover additional resources, supporting studies, and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of TheProof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

Episode #235. Cosmetic chemist Michelle Wong shares a different approach to skincare – one you're probably not used to seeing on your Instagram feed. In an age of extensive skincare routines and misleading marketing, how do we navigate our skin’s natural state and optimise its appearance and wellness? We cover this question and many more in this week’s episode. Specifically, we discuss: Intro (0:00) Defining ‘Clean Beauty’ (2:17) ‘Natural’ vs synthetic (7:14) EWG’s Skin Deep Database (8:26) What to Avoid (10:17) Is the Risk worth the Reward? (15:32) PFAs (20:25) “Free From” Claims (22:59) Risk During Pregnancy (30:08) Effective Ingredients (32:56) Addressing the Root Cause of skin issues (35:05) Skin’s ability to Heal (36:11) Danger in Combining Ingredients (38:06) Aging & Collagen (40:21) Combining Multiple Products (52:02) Does Price Indicate Effectiveness? (54:16) Participants in Studies (59:31) Preventative Aging (collagen vs retinol) (1:01:57) Hyaluronic Acid (1:07:49) Exfoliation (1:09:57) Skin Microbiome (1:15:14) Pigmentation (1:17:24) Overrated Ingredients (1:19:27) Natural Plant Compounds (1:21:27) Acne (1:24:36) Hair Care (1:32:47) Shampoo/ Conditioner (1:37:34) Hair Loss (1:40:41) What to Avoid (1:42:01) Deodorants (1:44:49) Society’s Beauty Standards (1:51:12) Outro (1:55:29) To connect with Michelle Wong, PhD, you can find her via the Lab Muffin Beauty Science social accounts on Instagram, TikTok, Twitter, and YouTube. For a comprehensive guide on skincare basics, Dr Wong has an eBook available for purchase here. Listen to Dr Wong’s previous appearance on The Proof, focusing on sunscreen, at Episode #234. Discover additional resources, supporting studies, and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of TheProof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book Enjoy, friends. Simon

Episode #234. We all know that sunscreen is important, but what are the consequences of using (or not using) certain products? Cosmetic chemist Dr Michelle Wong joins me to examine sun damage and aging, chemical vs mineral sunscreens, “reef safe” sunscreens, and scary-sounding ingredients. Learn all you need to know about choosing and applying a sunscreen to offer you the best protection of your largest organ. We discuss: Intro (0:00) Michelle's Story (2:20) Defining Cosmetics (4:56) Understanding the Skin’s Physiology (7:44) Misinformation with Products (11:20) What to Look For (19:00) Sunscreen & Skin cancer (22:50) “Reef-safe” Sunscreen (41:45) Regulation & Absorption (50:41) “Contains SPF” vs Sunscreen (1:04:35) Lotion vs Aerosol (1:06:04) How to Apply (1:07:07) How high of SPF? (1:13:01) Kids Sunscreens (1:16:04) Seed Oils & Sunburn (1:17:11) Benzene (1:19:15) Bringing it all together (1:21:18) Outro (1:24:45) Dr Michelle Wong’s online presence offers a wealth of information on skin care and cosmetic chemistry. You can connect with her on socials via Instagram, TikTok, Twitter, and YouTube. Head to Dr Wong’s website, https://labmuffin.com/, to learn more. Discover additional resources, supporting studies, and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of TheProof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

Episode #233. Dive deeper into how saturated fats and sugar affect metabolism and the liver in this conversation with Dr Richard Johnson. The Proof community had many questions after Dr Johnson’s appearance on Episode #215, and we return today to answer them: What does human outcome data say? What are the risks of the keto diet and high blood sugar? Do our opinions align? We answer these questions and more, addressing: Intro (0:00) Dr. Johnson’s Thesis on Fructose (3:27) Gaps in Current Studies (11:28) Saturated Fat Versus Sugar (20:20) Long-term risk of Keto Diet (33:09) Fructose Effect on Saturated Fat (36:28) Survival Mechanisms (40:40) Type of Fat (46:37) Metabolic Health & Fructose (53:00) Role of the Liver (1:02:20) Problem with High Blood Sugar (1:09:15) Triglycerides & Uric Acid (1:17:22) When Fatty Liver Happens (1:27:52) Ceramides (1:31:45) Outro (1:33:30) To connect with Dr Richard Johnson, you can find him on Instagram and Twitter, or learn more on his website. For a more comprehensive picture of Dr Johnson’s stance, make sure to check out his book, Nature Wants Us To Be Fat. Discover additional resources, supporting studies, and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of TheProof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

Episode #232. Time-restricted eating seems like a holy grail for those looking to lose weight and improve their health. Dr Peterson joins me in this episode to answer some pressing questions on TRE: does it help you lose weight and shred fat? Will it curb my appetite? What times should shift workers eat? These questions and much more are covered in Episode #232. We discuss: Intro (0:00) New Study: TRE & Weight Loss (1:47) Subjects of study (6:35) Outcomes of Interest (10:06) Significant Results (13:56) Mindset (18:43) Early TRE (20:13) Appetite (27:27) Blood Pressure (29:44) Adverse effects (34:30) Mental Health Effects (35:58) Making it Your Own (36:42) Night Shift Workers (43:41) Cancer (48:33) Rejuvenation & Longevity (56:46) Outro (58:53) You can learn more about Dr Courtney Peterson here. Dr Peterson is currently recruiting for a new study on intermittent fasting and aging, which you can check out here. Make sure to listen to Episode #204 of The Proof, where Dr Peterson is joined by Dr Emily Manoogian to discuss fasting controversies. Discover additional resources, supporting studies, and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of TheProof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #231, I sit down with Dr Alan Flanagan and Danny Lennon to examine cholesterol, statins, the ketogenic diet, and longevity. Dr Alan Flanagan and Danny Lennon address whether cholesterol matters if you’re metabolically healthy, why our veins don’t get atherosclerosis, and why our body makes cholesterol if it’s “bad for us”. They also offer advice on dietary adjustments you can make regardless of your dietary pattern, claims by social media “health gurus”, and much more. LDL cholesterol has been making waves on social media in recent years. With some diet camps making bold claims about its relevance and the apparently open-ended nature of the evidence, many folks are no doubt left unsure of how important cholesterol levels really are. In this episode, I’m joined by Danny Lennon and Dr Alan Flanagan to consider the role and importance of LDL cholesterol as we recap what the literature says. Specifically, we discuss: Intro (0:00) Basics of Cardiovascular Health (4:29) ApoB for Predicting Disease (12:18) Heart Disease: Where things go wrong (23:23) What Causes Artery Damage? (38:47) Paul Saladino Claims (50:36) Is low cholesterol a problem? (1:04:07) Future of Gene Editing (1:27:12) Veins vs Arteries (1:32:28) Diet Claims (1:41:08) Healthy Keto Diet (1:54:08) MCT Oil (2:00:02) Healthy Fats (2:03:28) Final Thoughts (2:09:54) Outro (2:19:05) You can find Dr Alan Flanagan on Instagram, and learn more about Alinea Nutrition at https://www.alineanutrition.com/. Listen to his previous appearances on the show in Episode #159, Episode #225, and Episode #227. To connect with Danny Lennon, head to his on Instagram and Twitter. Make sure to check out the Sigma Nutrition website and podcast. Danny previously appeared on The Proof in Episode #173. Discover additional resources, supporting studies, and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of TheProof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #230, I’m joined by ecologist Nicholas Carter to examine the role of dairy and other animal foods on the environment. We discuss the implications of our food choices, detailing the impact of dairy specifically. Nicholas Carter breaks down the ways we measure environmental impact, and the strengths and shortfalls of these systems. We also cover “carbon neutral” dairy, regenerative grazing, biodiversity loss, and much more. Over the course of recent episodes, we’ve worked towards building a more comprehensive picture of the topics covered. Alongside some incredible guests, we’ve covered the theory, mechanisms, and implementation of exercise, and this episode we continue building out this broader view with dairy. In Episode #225, Dr Alan Flanagan honed in on the health implications of dairy. Today, I sit down with Nicholas Carter to examine the planetary effects of dairy production and consumption, helping you make more informed decisions in support of sustainability. Specifically, we discuss: Intro (0:00) What Causes Climate Change (2:22) Agriculture Today vs in the Past (7:06) Biodiversity Loss (11:28) Incentives for Sustainability (17:26) Cattle Grazing & Wildfires (25:15) Red Meat & Dairy (28:40) Global Dairy Production (30:55) Myths about Regenerative Agriculture (36:03) Comparing Sheep/Cow Milk (45:46) ‘Carbon Neutral’ Dairy (47:35) Milk Substitutions (58:50) Precision Fermentation (1:06:36) Diet for Planetary Health (1:10:22) Future of Food (1:16:23) Outro (1:22:12) To connect with or reach out to Nicholas Carter, you can find him on Twitter and Instagram. For more information on environmental welfare, find an abundance of resources and summaries of the most reputable research on Nicholas’ website, https://www.plantbaseddata.org/. Listen to Episode #225 with Alan Flanagan to learn about the human health aspect of dairy consumption. There are dozens of studies and additional resources to support this episode. Find them in the full show notes, at https://theproof.com/podcast/. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of TheProof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #229, I’m joined by Paul Taylor to discuss how to exercise to live better for longer. We cover the importance of intermittent stressors, the relative impact of nutrition and exercise, and the significance of biological evolution in health. Paul also breaks down exactly how to build an exercise regimen, with considerations for age and gender. Over the past month, The Proof has increasingly explored the role of exercise in relation to long-term health outcomes. In today’s episode, we build on previous conversations with an overarching goal: to consolidate our learning so far, giving you practical and tangible information to implement into your own lifestyle. Paul Taylor offers his advice on how to better your personal exercise routine through realistic recommendations, setting you up for a long health span. Specifically, we discuss: Intro (0:00) Paul’s Navy Experience (4:32) Good Stress (9:28) Paul’s Boxing (21:22) Exercise vs Nutrition - What Matters More? (25:56) Cardiovascular Fitness (34:58) Myokines and Longevity (40:03) How Much Exercise? (49:25) Referencing Biological Evolution (54:10) A Multi-Modal Exercise Plan (59:56) Age & Gender Training (1:13:18) Death by Comfort (1:24:46) Outro (1:27:38) To connect with Paul Taylor, you can find him on Instagram or LinkedIn. Listen to his podcast, The MindBodyBrain Project, and learn more on his website. Paul’s new book, Death by Comfort, is now available for preorder. Head to theproof.com/podcast for the full show notes – there are plenty of studies, reflections, and additional resources for this episode, so don’t miss it. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of TheProof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #228, I sit down with Dr Stuart Phillips and Dr Christopher Gardner for a discourse on how much protein we really need. We discuss nitrogen balance, lack of protein vs lack of exercise, and protein restriction. We also cover protein quality, satiety, and environmental considerations. Recommended daily intake (RDA) is a key factor in this conversation, with discussion points including its definition, the studies used to inform it, and whether you should eat above it. There is ongoing conversation about protein requirements across all eating patterns, with this contentious topic often sparking debate on social media. With protein regularly used as a marketing tool or to push an agenda, many online sources are diluted and separated from the evidence. Dr Gardner and Dr Phillips – both from different fields – have recently taken varying stances on protein, engaging in a Twitter dialogue. In this episode, we bring both of their informed perspectives to the table, and ask: how much do their opinions really differ? Specifically, we discuss: Intro (0:00) Analyzing the RDA for Protein (3:13) What is Optimal? (17:36) Dr. Gardner’s Approach to Protein (22:25) Aging & Muscle Preservation (33:38) How much is TOO much? (38:32) Plant Protein (44:21) Environmental Concerns (56:54) Satiety (1:01:52) Outro (1:07:24) You can connect with Dr Christopher Gardner on Twitter. Learn more about Dr Stuart Phillips on his faculty page, and connect with him on Instagram, Twitter, and Facebook. Head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #227, I sit down with Alan Flanagan, PhD and Drew Harrisberg to discuss the carnivore diet and veganism, assessing many of the popular claims made by health and nutrition “influencers”. We discuss Big Pharma, social media censorship, and vegan protein intake. We also zoom in on the ethics of veganism, spotting a legitimate academic, and why socioeconomic and environmental factors impact nutrition decisions. In the current social media climate, it is crucial that we develop the skills necessary to analyse the validity of nutritional claims. During this week’s episode, The Proof welcomes two fan favourites to the show to cover a broad scope of topics in a well-rounded discussion, uncovering the reasoning behind a number of these claims and informing listeners on how to assess them. Specifically, we cover: Intro (0:00) Training Injuries (7:40) Climate Change (14:44) Misinformation & Liver King (18:54) Should Platforms Censor? (30:25) Mark Zuckerberg on Rogan (35:30) Paul Saladino & Trusting Science (39:50) Big Pharma/ Big Food (50:14) How to Communicate with Transparency, Asking the Right Questions (57:35) Danger of Bodybuilding (1:09:13) Socioeconomic Barriers to Healthy Living (1:16:38) Identifying with Diet (1:32:39) Vegan Protein Intake (1:39:20) Well-Planned Veganism (1:57:53) Habits of Social Media Quacks (2:00:29) Alan’s Diet (2:16:00) Canola oil in a healthy diet? (2:28:17) Seed Oil Debate Episode (2:32:08) Veganism & Ethics (2:36:33) Red Meat & Carnivore Diets (3:00:22) Meal Timing & TRE (3:27:45) Supplement Recommendations (3:39:07) Conclusion (3:41:46) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. Listen to his previous appearances on the show on your favourite podcast app. To connect with Alan Flanagan, PhD you can do so via his Instagram. You can also learn more about Alinea Nutrition, an online nutritional education hub founded by Dr Flanagan, at https://www.alineanutrition.com/. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #226, I’m joined by Drs Ayesha and Dean Sherzai to examine how exercise impacts brain health. We focus on two main considerations: what we know about the relationship between exercise and cognition, and how we can explain this relationship from an evolutionary lens. We discuss how movement impacts cognition, engaging your brain while exercising, and aging and brain health. We also cover neurogenesis, brain trauma, exercise and mood disorders, and motivation versus discipline. Drs Dean and Ayesha Sherzai are no strangers to The Proof Podcast. As community favourites, we’ve previously covered topics focusing predominantly on the relationship between nutrition, neurodegenerative disease, aging, and other factors of brain health. In today’s episode, we step away from food to focus on the way exercise can impact our brain’s functioning and health. Specifically, we discuss: Intro (0:00) Defining Exercise & Cognition (7:51) Studies on Exercise/ Brain Power (13:16) Normal vs Pathological Aging (16:34) Aging: What’s Possible (22:30) Evolution of the Brain (27:31) Combining Thinking & Movement (42:23) Improving Brain Function (50:40) Mild Cognitive Impairment (58:27) Exercise for Brain Health (1:01:05) VO2 max & brain health (1:09:53) Danger of Exercise (1:12:36) Can you reverse pathology? (1:24:51) Mood Disorders (1:29:00) Motivation vs Discipline (1:31:06) Outro (1:37:35) To hear more from Drs Ayesha and Dean Sherzai, you can listen to their previous episodes #65, #78, #97, #117, #126, and #188. You can also head to their podcast, The Brain Health Revolution. Connect with them on Instagram @thebraindocs, and head to their website https://www.teamsherzai.com/ to discover their books and learn more. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends, and make sure to head to theproof.com/podcast to for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #225 I sit down with Alan Flanagan, PhD to discuss the health implications of consuming dairy. We have a broader conversation about misinformation and public health before specifically examining the health outcomes of dairy consumption. We also cover whether you can trust industry-funded studies, the representation of dairy on social media, and how much information we actually have. Misinformation is an ongoing occurrence in online nutrition conversations. The capacity to spread misinformation to huge audiences is only a few clicks away, and many laypeople aren’t equipped to accurately evaluate these claims. Similarly, there are many instances where ideology may influence people to ignore the evidence. Dr Alan Flanagan joins me today to discuss this in the context of dairy. Specifically, we cover: Intro (0:00) Why we’re discussing Dairy (2:32) Social Media & Industry Funding (13:22) Cardiovascular Disease (23:40) Dairy Compared to What? (35:58) The PURE Study (52:48) Metabolic Health (1:02:33) Blood Glucose (1:10:32) Weight Gain (1:15:56) Inflammation (1:21:19) Cancer (1:29:24) Acne (1:38:23) Bone Health (1:43:45) Bringing it all Together (1:58:50) Outro (2:02:03) To connect with Dr Alan Flanagan, you can do so via his Instagram. You can also learn more about Alinea Nutrition at https://www.alineanutrition.com/. Listen to his past appearance on the podcast at Episode #159, where we discuss keeping your heart healthy through diet. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends, and make sure to head to theproof.com/podcast to for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #224, I sit down with Dr Tim Spector to address the significance of eating for your specific biology. We discuss research on twins, exploring nature versus nurture; the role of the microbiome in health outcomes; and whether conditions such as obesity and Type 2 diabetes are genetic. Dr Spector also offers advice on adapting your diet to your specific needs. When we place so much focus on population-level data for health outcomes, it can be easy to lose sight of the unique biology that defines the way each person interacts with food. Dr Tim Spector joins me today to discuss how personalised nutrition may be the key to unlocking the healthiest version of ourselves. Specifically, we discuss: Intro (0:00) The Twin Study (2:33) How Medicine Has Changed (7:24) Obesity: Genetics & The Microbiome (13:30) How much Genetics plays a role (23:36) Zooming in on the Microbiome (32:36) Big Picture (54:37) Artificial Sweeteners (1:05:30) Changing the Microbiome (1:14:58) Blood Glucose (1:18:18) Blood Lipids (1:26:40) Vision for the Future (1:32:22) Outro (1:35:45) If you found this conversation informative, Dr Tim Spector has an abundance of resources and contact points available. To connect with Dr Spector, you can do so on Instagram and Twitter. Learn more about him and his books at https://tim-spector.co.uk/. Discover more about ZOE at https://joinzoe.com/. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends, and make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #223, Drew Harrisberg and I sit down to discuss how to optimise your exercise. Drew provides a detailed outline of how to develop an exercise program, working around different time constraints. We recap past episodes with Dr Richard Johnson and Professor Kieran Rooney, sharing our thoughts on these conversations. We also cover my recent Bali retreat, HIIT training and VO2 max, resistant starch and cancer, and much more. With new episodes of The Proof weekly and an abundance of new studies to keep up with, taking the time to unpack these is incredibly valuable. In this content-packed episode, we recap previous episodes and apply this knowledge into actionable tips you can use to get the most out of exercise. Specifically, this episode covers: Intro (0:00) Time Spent in Bali (1:47) The Richard Johnson Episode (18:37) Discussing Potential benefits of Dairy (30:23) Exercise Optimisation (35:49) HIIT & Cardiovascular Disease (1:08:38) Developing an exercise program (1:13:16) Resistant Starch & Cancer (1:32:34) Building bigger biceps (1:42:43) Bear Grylls Post (1:59:32) Feeding Stray Dogs in Bali (2:08:33) Good News (2:16:24) Book/Show Recommendations (2:22:21) Outro (2:26:59) It’s always great to have Drew on the show to further discuss the answers to questions we may not have covered in previous episodes. I hope this exploration provided you with practical information you can implement into your own life. To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. You can also listen to his previous appearances on the show on your favourite podcast app. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. There’s plenty of resources and studies from Episode #223, so make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #222, I’m joined by Drew Harrisberg and Kieron Rooney, PhD to discuss how the biochemistry of exercise can impact your health. We cover a wide range of topics, including mitochondria efficiency, metabolic flexibility, and fat adaptation. Dr Rooney also offers training advice, and his thoughts on a ketogenic diet. Evidence continuously shows us that the multitude of factors contributing to health and longevity are incredibly complex. Today, Kieran Rooney, PhD sits down with Drew Harrisberg and me to break down the biochemistry behind exercise, exploring both the theory and practical applications of improving your fitness. Specifically, we cover: Intro (0:00) Rodent Studies on Sucrose (5:40) Biochemistry of Exercise (22:28) Creatine Supplementation for Athletes (37:19) Do you need meat for creatine? (42:40) How Our Bodies Produce ATP (44:41) Defining Mitochondria (58:43) Increasing Efficiency (1:03:56) Omega 6s: Essential or Problematic? (1:06:00) Metabolic Flexibility (1:15:20) Make more Mitochondria (1:18:08) Mitochondria & Longevity (1:29:00) Lactate Levels (1:35:14) Best Training Advice (1:50:16) HIIT vs Endurance (2:01:10) Can Keto Work Long-Term? (2:12:42) Outro (2:45:15) To connect with Drew Harrisberg, you can find him on Instagram and visit his website, Drew’s Daily Dose. Kieron Rooney, PhD is active on Twitter, and you can learn more about him and his work here. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #221, I sit down with Dr Satchin Panda to continue The Proof’s conversation on time restricted eating. We discuss circadian rhythms, circadian disruption, and health impacts. We also cover TRE in the context of circadian biology, blood glucose, and calorie restriction. Dr Panda offers his advice on the optimal TRE lifestyle. Time-restricted eating (TRE) has caused a stir on social media in recent years. Many studies on TRE are misrepresented online, with people drawing absolute conclusions that often don’t consider all the data. Dr Panda joins me in this episode to look further into TRE, with a focus on circadian rhythm. Specifically, we cover: Intro (0:00) Circadian Rhythms (2:20) Why Circadian Disruption is a Problem (9:35) Dr. Panda’s Early Research (15:29) What Causes Sleep Deprivation (21:05) Disease & Circadian Disruption (26:07) Light Exposure (28:59) Time Restricted Eating (35:19) Optimal Eating Window (43:57) Impact on Blood Glucose (57:51) TRE vs Calorie Restriction (1:03:35) Addressing Concerns (1:24:12) Is Fasting Safe for Everyone? (1:26:52) Extended Fasts (1:35:35) Big Picture (1:39:00) Outro (1:43:14) To connect with Dr Satchin Panda, you can find him on Twitter and read his peer reviewed papers on Google Scholar. To learn more about circadian biology, his books, The Circadian Code and The Circadian Diabetes Code, are an incredible resource. You can also better understand your circadian rhythm while contributing to research with Dr Panda’s app, myCircadianClock. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #127, I sat down with Khory Hancock, an Australian media personality and environmental scientist, to chat about planetary health and solutions to help mitigate climate change. For more insights and reflections, visit The Proof website for the full show notes.    Enjoy, friends.   Simon Want to support the show?  The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, Msc, Bsc (Hons)  Creator of theproof.com and host of The Proof with Simon Hill  Author of The Proof is in the Plants  Watch the episodes on YouTube, or Listen on Apple/Spotify  Connect with me on Instagram, Twitter and Facebook  Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #220, Dr MeiLan Han joins me to discuss the lungs and respiratory system. Despite being an incredibly important factor of our overall health, the respiratory system is often overlooked. Most people’s knowledge is surface level, and we aren’t educated on the importance of the lungs or how to best support respiratory health. Dr MeiLan Han joins me in this episode to explain what the respiratory system is, how it works, and what we can do to optimise it. In this episode, Dr Han establishes what the respiratory system is and how it works. We discuss the prevalence of lung conditions, Covid-19 and its impact on the respiratory system, and air quality. We also discuss healthy habits for pregnancy, the effects of smoking and vaping on lung health, diet, and how to reduce exposure to toxic compounds. Specifically, we cover: Intro (0:00) Breathing Lessons: The Book (2:09) Meilan’s Story (5:59) Importance of Lung Awareness (11:07) Lung Tests (24:25) Impact of Covid (29:57) How the Lungs Work (33:32) Childhood Lung Health (44:52) Air Quality (53:55) Cleansing the Lungs (1:15:20) COPD (1:19:47) Final Thoughts (1:27:32) Outro (1:29:35) If you are interested in learning more about lung health, Dr Han’s book is the perfect resource. You can find her book, Breathing Lessons: A Doctor’s Guide to Lung Health, here. You can also connect with Dr Han on Instagram, Twitter, Facebook, YouTube, and LinkedIn. Her website, www.drmeilanhan.com/, contains more information and trusted resources. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #219, I sit down with Layne Norton, PhD to answer one very topical question: does insulin make us fat? Welcome to the first bite-sized episode of The Proof. In these short conversations, I am joined by a guest to tackle a single topic in a brief, digestible time frame. In this episode, Layne Norton, PhD addresses recent online claims by Ben Bikman, PhD. Dr Bikman claims that if we keep insulin low and control seed oils, fat cells can stay smaller and healthier. But is there any truth to this claim, and would that necessarily be a good thing? In this episode, Dr Norton takes a highly scientific approach to the topic at hand. We discuss adipocyte hypertrophy, the difference between and significance of hypertrophy versus hyperplasia, and the consequences of misinformation. We also examine the uses and drawbacks of mechanistic data. Specifically, we cover: Intro (0:00) Dr. Bikman’s Claims (2:24) Hyperplasia and hypertrophy (7:19) Gap of Research (12:17) Why this is problematic (15:56) Motives (20:14) Outro (22:53) To connect with Layne Norton, PhD, you can find him on Instagram and Twitter @biolayne, and on Facebook as Layne Norton. You can also visit his website, https://biolayne.com/, to learn more about his work and other resources. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and high protein plant performance recipe book

In Episode #218, I’m joined by entrepreneur Arturo Elizondo to discuss the future of egg production. Ground-breaking changes are happening in our food industry every single day. While animal agriculture continues to grow, there is an increasing field of innovation seeking sustainable, ethical alternatives to the foods most people consume daily. Arturo Elizondo joins me today to pull back the curtain on one such initiative, The EVERY Co., revealing his journey and where this technology will take us. Think real eggs, just made differently. In this episode, we continue The Proof’s investigation into the future of animal-free proteins. Arturo expands on previous episodes, discussing the triumphs and challenges of current technologies in this space, the journey of The EVERY Co., and where the industry is heading. We also discuss food equity and availability, government regulations and funding, environmental considerations, concerns about genetic modification, and much more. Specifically, we cover: Intro (0:00) Day in the Life of Arturo (2:19) What Inspired a Chickenless Egg (13:10) Existing Products with Animal Protein (47:22) How precision fermentation works (55:55) Environmental Impact (1:14:40) Government & Industry Approval (1:18:25) Hybrid Products (1:29:04) Advice for Entrepreneurs (1:33:33) Vision for the Future (1:41:34) Outro (1:43:19) To connect with Arturo Elizondo, you can find him on LinkedIn and Twitter. You can discover more information about The EVERY CO. on their website, https://theeverycompany.com/. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #217, I sit down with dietician Ginny Messina to address common nutrition myths about the vegan diet. With an abundance of nutrition “information” presented to us any time we use social media, it becomes difficult to identify whether a claim is fact or fiction. Misinformation is a common issue across all patterns of eating — including a plant-based diet — and understanding the full picture is incredibly important to ensure health and longevity. Ginny Messina, MPH, RD joins me to address common nutrition myths about the vegan diet, providing a broader view that will help plant-based eaters make sense of nutrition needs. In this episode, we address 16 myths that could have negative health implications if followed. Ginny Messina speaks to the limitations and strengths of the evidence that we have, provides recommendations for optimal health, and discusses the ethical reasons for making diet choices. We also cover supplementation, concerns about vegan diets, and how to evaluate claims you find online. Specifically, we discuss: Intro (0:00) Becoming Vegan (3:13) Risks of Vegan Misinformation (10:16) Whole Food Diets (20:36) Are Humans Herbivores? (22:55) Protein Myth (25:42) Processed Vegan Food (28:05) Calcium Needs (30:07) Dairy: Cancer & Addiction (33:40) Seafood & Mercury (39:34) Low Fat (44:18) Whole Foods vs Processed (51:47) Oil-Free (59:01) Raw Foods Diet (1:04:30) Vitamin B12 (1:08:35) Supplementing (1:23:16) Medication & Statins (1:31:38) Industry Funded Research (1:34:36) Greatest Risk to Vegans (1:39:40) Outro (1:43:55) To connect with Ginny, you can find her on Twitter, Instagram, and Facebook. You can also access her website, https://www.theveganrd.com/, and read her blog post on top vegan resources here. Make sure to check out her books — specifically her latest, updated book, Vegan for Life. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #216, I sit down with Dr David Jenkins to discuss the relationship between cholesterol and health. Cholesterol levels are concerningly high among populations consuming a standard Western diet. On the flip side, plant-based diets are often criticised for their lack of cholesterol. We know that cholesterol is an essential component of the human body — but is it necessary to consume it, and is this a concern for plant-based eaters? Dr David Jenkins answers this question and much more in today’s episode. In this episode, we dig into cholesterol and the health implications of sub-optimal levels. We discuss the Portfolio Diet, weight loss, and the current research on cholesterol. Dr Jenkins also shares his recommendations on how and what to eat for optimal cholesterol levels, as well as how medication compares to a lifestyle approach. Specifically, we cover: Intro (0:00) Researching Cholesterol & Diet (2:35) What this means for you (15:00) Weight Loss Factor (17:23) The Portfolio Diet Explained (20:14) Nuts & Seeds (30:37) Weight (39:45) Raising HDL (44:45) Plant Sterols (50:51) Should We Eat Fish? (58:52) Statins (1:07:49) Outro (1:11:22) You can learn more about Dr Jenkins and discover his publications on his University of Toronto profile. To view or purchase his daughter’s book, The Portfolio Diet for Cardiovascular Disease Risk Reduction, you can do so here. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #215, I’m joined by Dr Richard Johnson to discuss obesity, fructose, and metabolic disease. “Fructose” has become something of a fear word in modern diet culture. It is often positioned as the villain, without the in-depth breakdown of where we are sourcing this fructose and the quantities it is consumed in. Similarly, the relationship between health and obesity is hotly contested. Dr Richard Johnson sits down with me today to clarify the scientific relationship between these factors, getting into what the evidence tells us. In this episode, we take a broader view at the history of obesity before honing in on the biology and mechanisms. We discuss the ideology of obesity, whether you can be healthy at any size, and the degree of risk related to where you store fat. We also cover a variety of animal studies, sources of fructose, and how the modern food environment shapes our body weight. Specifically, we discuss: Intro (0:00) History of Obesity (2:30) Body Fat & Health Span (10:36) Causes & Behavioral Patterns (23:55) Fructose vs Excess Calories (38:18) The Hazda (1:03:50) Fructose & Fruit (1:11:10) Fruitarians (1:22:25) Not All Carbs are the Same (1:32:30) Purines & Uric Acid (1:39:55) Carnivore Diet (1:42:22) Summarizing Obesity (1:53:56) Outro (2:02:46) To connect with Dr Richard Johnson, you can find him on Instagram and Twitter. You can also learn more at his website, https://drrichardjohnson.com/. His latest book, Nature Wants Us To Be Fat, is now available. The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #214, I sit down with Josh Tetrick to discuss reshaping our food system towards plant-based products and slaughter-free meat alternatives. As animal-free proteins grow in popularity, technologies for creating them are too. Josh Tetrick wants to reshape our food system, and joins me today to share his journey with Eat Just. Josh is committed to facilitating innovation in the plant-based sphere and offers valuable insight into emerging technologies in today’s episode. In this episode, we discuss business as a force for change and the future of the animal-free industry. Josh shares some of his story, explaining where he found the drive to act and how he raised more than half a billion dollars. We look deeper into Eat Just’s products, specifically their very successful “Just Egg”. We also discuss the nutritional profile of cultivated meat and other plant-based alternatives; challenges Josh has overcome; and the benefits of alternative products. Specifically, we cover: Intro (0:00) Josh’s Story (2:20) Having the Courage to Act (9:51) Evaluating the Meat Industry (20:12) The Mission of JUST (29:10) Negative Press & The Egg Industry (47:27) Cultivated Meat (1:10:30) Challenges & Pushback (1:36:24) Nutritional Profile (1:44:58) Skeptics & Timeline (1:48:32) Outro (2:05:47) To connect with Josh, you can find him on Twitter or send him an email. You can also learn more about Eat Just at their website, and discover the future of cultivated meats at the Good Meat website. Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #213, Dr Jenna Macciochi joins me for a deep dive into the human immune system. “Immunity” has become a buzzword in health spheres at the moment. From supplement marketing to recipe promotion, there seem to be countless quick-fix products or ingredients to “boost” and improve the immune system. But is there any validity to these claims? Dr Jenna Macciochi joins me today to look deeper into what actually creates a balanced immune system. In this episode, we cover broader explanations of what the immune system is and what it does before getting into the finer details. Dr Macciochi also provides an abundance of applicable information, explaining the mechanisms behind what impacts the immune system. We discuss the extent of control we have over our own immune system, indications of a disrupted immune system, and the importance of gut health. Dr Macciochi also shares insight into vaccines, inflammation, diet, and supplementation. Specifically, we cover: Intro (0:00) Becoming an Immunologist (5:38) Explaining the Immune System (9:00) Impact of Genetics (15:05) Immunity & Immune-Washing (19:07) Reaction to Virus’ (28:04) Pregnancy & Childhood (31:00) Understanding Your Immunity (44:53) Bacterial VS Viral Infections (56:00) Antibiotics (58:48) Germ vs Terrain Theory (1:04:36) Natural Immunity (1:09:23) Inflammation Explained (1:18:38) Anti-Inflammatory Diets (1:29:28) Phytonutrients & Toxic Plants (1:44:31) Eat the Rainbow (1:57:52) Beta-Glucans (2:05:40) Animal Foods (2:07:37) Healthy Fats (2:12:48) Supplementing Vitamins (2:16:04) Outro (2:32:10) To connect with Dr Jenna Macciochi, you can do so on Instagram, Twitter, and her website. Make sure to check out her first book Immunity: The Science of Staying Well. Her new book, Your Blueprint for Strong Immunity, is now available as well. Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #212, Dr Eric Rawson joins me to examine the muscular and cognitive effects of creatine. Performance supplementation is a flooded field. With supplementation sceptics on one hand and relentless marketing promotion on the other, it can be difficult to know what to believe. Dr Eric Rawson joins me today for an in-depth conversation on creatine, breaking down everything you need to know about this widely studied compound. In this episode, we cover the basics of creatine consumption and push deeper into specific, common questions people may have. You will learn about the muscular performance and brain health benefits of creatine for people of different demographics, including age, gender, and diet. Dr Rawson also outlines dosage guidelines, addresses common concerns people may have, and speaks to the evidence we have about safety. Specifically, we cover: Intro (0:00) Breakthrough Creatine Research (1:53) What Creatine is (11.00) Is Creating Essential? (12:48) Testing Creatine Levels (17:10) Vegetarian vs Omnivore (23:01) Improving Performance (28:40) Analyzing Other Compounds (52:24) Safety of Supplements (1:05:48) Gender Impact (1:21:30) Creating Dosage (1:27:50) Brain Health & Creatine (1:29:06) Outro (1:57:55) Dr Rawson offers specific guidelines that you can action, as well as covering the science behind why. In a world where anyone and everyone online makes nutrition claims, it’s critical to have reliable, rigorous evidence to support these. I hope you found this episode clarifying and useful. If you enjoyed hearing from Dr Rawson, you can connect with him via Twitter. You can also read more at his university faculty page, or email him if you have further questions. Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #211, I sit down with Dr Jared Raynes to discuss precision fermentation and the future of dairy. As our world becomes more populated and animal agriculture continues to unsustainably expand, we need to examine alternatives to the products people know and love. While animal-free dairy may sound like an impossible feat, innovation in the field of precision fermentation is proving otherwise. Dr Jared Raynes joins me today to explain what precision fermentation is, where this technology is now, and where it can take us in the future. By listening to this episode, you’ll gain an understanding of what precision fermentation is from both a scientific and outcome-based perspective. We break down the benefits of animal-free dairy, explain how it is created, and address potential concerns about genetic modification. Dr Raynes also offers insight into where this technology is used already, where it’s heading, and when we can expect to see animal-free dairy products on the shelves. Specifically, we cover: Intro (0:00) Biochemistry & Jared’s story (4:08) Studying recreating casein (8:59) Alternative protein companies (24:45) Precision fermentation explained (27:39) GMOs: what can go wrong (33:00) What’s possible with precision fermentation (41:25) Environmental changes (53:00) Looking forward (1:00:15) Outro (1:17:40) If you found this episode insightful, you can connect with Dr Raynes on LinkedIn. You can also discover more of All G Foods, who Dr Raynes works for, on their website, Instagram, Twitter, and LinkedIn profiles. Learn more about their brands Buds Burger and Milk Cell through the linked websites. Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance