The Proof with Simon Hill

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.  We’ve also got a Summary PDF being created with the key learnings from each part of the series. To receive a copy of this simply submit your email at theproof.com/lipidseries.  And we are working on transcripts for these episodes too (release date TBC).  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. We are also currently working on a summary PDF highlighting the key learnings from each part of the series. To receive a copy of this simply submit your email at theproof.com/lipidseries. We are also working on transcripts for these episodes, with the release date to be advised 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 #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

In Episode #210, Professor Stuart Phillips returns to expand on our conversation about using science to improve training outcomes. One very common criticism of a plant-based diet is that it’s difficult to meet protein requirements due to both quantity and quality of plant-based protein sources. “Evidence” provided for this often centres around amino acid profiles, linking back to the DIAAS and PDCAAS protein scoring systems. Today, Professor Stuart Phillips offers clarity on this topic and much more useful information on what to consume, in what form, and when. In this episode, we cover a whole suite of information that is highly relevant and applicable for those looking to improve their training outcomes. In addition to briefly revisiting the basics of protein consumption, we discuss distribution and timing, protein needs for older people, and protein quality scoring systems. We also dive into supplementation for those looking to improve performance and muscle protein synthesis, including caffeine, beta alanine, nitrates, creatine, omega-3s, and hormones. Specifically, we discuss: Intro (0:00) Protein distribution (1:20) Scoring systems for protein (11:13) Supplements for performance (28:08) Sodium bicarbonate (43:40) Nitrates (51:29) Creatine (56:10) Omega 3s (1:05:25) Hormones & protein synthesis (1:10:30) Aging & muscle gain (1:13:20) Exciting new studies (1:24:12) Outro (1:27:19) To listen to my previous conversation with Professor Philips, head to Episode #190. You can also learn more about him via the McMaster University profile, and connect with him on Twitter, Instagram, and Facebook. If you found this episode informative and a looking for ways to introduce more plant-based protein into your diet, you can download my free recipe eBook, Plant Perform. This recipe guide includes high-protein recipes and more to optimise physical performance and recovery. 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 #209, I sit down with Dr Kristina Harris Jackson to deep dive into the effects of omega-3 consumption on lactation and pregnancy. Dr Kristina Harris Jackson furthers The Proof’s exploration of omega-3s in this episode, offering her expertise in a discussion centred around maternal health. Nutrition during pregnancy can be a sensitive and confusing topic; when parents are trying to do everything they can to ensure optimal health outcomes, the abundance of available information is overwhelming. Today, Dr Harris Jackson provides some much-needed clarity and insight into omega-3s and pregnancy. In this episode, we cover a whole suite of information around omega-3s across early life stages. You will learn about the importance of nutritional biomarkers and exactly how important omega-3s are during pregnancy. We also discuss the potential effect of DHA on gestation length, inflammation during pregnancy, and how genetic variations may affect omega-3 conversion. Finally, Dr Harris Jackson shares supplementation guidelines, outcomes, and plant-based sources of omega-3s. Specifically, we cover: Intro (0:00) Kristina’s story (1:42) Omega-3s explained (17:51) Pregnancy & omega-3s (22:15) Explaining the mechanisms (30:58) Optimal intake of omega-3s (38:12) Supplementing (1:02:26) Long-term effects on children (1:47:43) Summary of what’s important (1:53:55) Outro (2:00:56) To read publications from Kristina Harris Jackson, PhD, discover them here. You can also learn more about Dr Harris Jackson’s work on the OmegaQuant Analytics website or LinkedIn. You can also connect with the Omega Quant team on Instagram, Twitter, and Facebook. If you haven’t already, listen to Episode #208 with Dr Bill Harris to learn more about omega-3s and human health. 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 #208, I’m joined by expert researcher Dr Bill Harris to discuss the relationship between omega-3 fatty acids and human health. Increasingly, online nutrition conversation is moving away from scientific literature and is more heavily influenced by marketing and controversial claims for personal gain. Whether people are making these statements to grow their online community or capitalise on a financial opportunity, omega-3 and omega-6 fatty acids are yet another topic surrounded by bold claims. In this episode, you’ll learn about the different types of dietary fats and why saturation is important in terms of human health. We cover the connection between cholesterol, fat saturation, and heart disease; the benefits or potential concerns of consuming omega-3s; supplementation guidelines; omega-6s and inflammation; the difference between adequate and optimal intake; and much more. Specifically, we cover: Intro (0:00) What are fats? (5:21) Harris’ research (10:28) Dietary guidelines & saturated fats (12:45) Monounsaturated fats (24:40) Unsaturated fats (27:37) Omega-6s (33:47) Omega-3s (49:21) Supplementing (1:21:04) DHA - prostate cancer & brain health (1:40:16) Outro (1:55:09) You can learn more about Dr Bill Harris’ research at the Omega Quant and Fatty Acid Research Institute websites. To connect with Omega Quant team, you can access their Instagram, Twitter, and Facebook pages. 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 #207, Dr Gil Carvalho explains how to approach nutrition information from an evidence-based viewpoint, breaking down the details of data analysis. In recent years, we’ve seen a huge influx of information being presented as fact without any real scientific foundations. Being able to assess the validity of these claims is critical, and Dr Carvalho offers useful insight into how a layperson can approach them. In today’s episode, we shift the focus away from what to think about the science of nutrition onto how to think about it. You’ll learn how to assess scientific claims with Dr Carvalho’s “Three P’s” framework. We apply this framework to a few examples, exploring cooking oils, red meat, eggs, and cholesterol. We also discuss the nuance of evidence hierarchies, and much more. Specifically, we cover: Intro (0:00) Gil’s Story (4:50) How we Think About Nutrition (10:30) What is Proof (14:50) Observational & Randomized Control Trials (28:40) Evaluating the Impact of Oil (44:07) Red Meat (1:22:14) Outro (1:54:33) You can learn more about Dr Gil Carvalho here, and connect with him on Twitter and Facebook. For straightforward, science-based nutrition information, visit his YouTube channel Nutrition Made Simple. You can also access his research publications for more. 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 #206, Drew Harrisberg joins me to debrief The Proof’s first debate and discuss blood tests, sleep, and the interaction between HIIT training and blood glucose. Last week, I released a special episode on YouTube: a debate on seed oils and heart disease between Tucker Goodrich and Dr Matthew Nagra. You can find it here. Regardless of whether you’ve watched the debate, you’ll gain insight from the reflections we share in this episode. Our discussion of this debate covers the interpretation of studies, consistency of arguments, and whether either argument was compelling enough to change our minds. Moving on from the debate, you’ll also learn about how sleep interacts with calorie consumption, blood glucose and HIIT training, and blood tests you may want to request. Drew and I also offer insights into our own diets, and I share some results from a recent blood test. Specifically, we cover: Intro (0:00) Training (3:40) The Seed Oil Debate (12:03) Understanding Healthy ApoB Levels (55:25) The Biohacking Trap (1:07:08) CGMs for People without Diabetes (1:17:30) HIIT for Diabetes (1:28:13) Sleep Deprivation & Weight Gain (1:51:55) Clarifying the Mediterranean diet (2:03:00) The “Kale Buster” (2:08:32) Good News (2:16:11) Book/ Show Recommendations (2:25:44) Answering Your Questions (2:33:36) Outro (2:36:40) 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 Proof partner, Eimele Essential 8, made today’s episode possible. 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 The Proof website 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 #205, I sit down with Dr Andrew Huberman to discuss the nervous system and how lifestyle choices impact your brain. As a neuroscientist and tenured professor at Stanford University, Dr Huberman has made numerous significant contributions to the field of brain development, brain function, and neural plasticity. In this episode, we break down the basics before moving on to the impact of specific lifestyle decisions and behaviours. We cover what neuroscience is and why it’s important, covering some significant discoveries in the past century. You’ll also learn how caffeine impacts the nervous system, how to improve learning, and the benefits of non-sleep deep rest (NSDR). We discuss tools you can use to wind down from intense alertness, supplements and brain health, and much more. Specifically, we discuss: Intro (0:00) What is Neuroscience (4:07) Milestones in Neuroscience (10:04) Neurons and Performance Enhancement (18:48) What Caffeine does to the Body (29:08) The Ideal Exercise (32:40) Adrenal Burnout and Pineal Calcification (43:46) Caffeine Withdrawal (52:38) Using Breath to Calm the Nervous System (1:02:10) Yoga Nidra for Deep Rest (1:06:38) Balance of Rest and Work (1:15:00) Tips for Better Sleep (1:32:28) Brain Fog & Focus (1:50:32) Motivation & Top Down Control (1:54:53) Dopamine & Social media (2:07:30) Cold & Heat Exposure (2:14:22) Outro (2:29:30) You can learn more about Dr Huberman on his Stanford University page, and visit his website Huberman Lab. To secure tickets for the upcoming Huberman Lab tour (taking place on May 17 and 18), follow this link. He is also active on social media, and you can connect with him on YouTube, Instagram, and Twitter. Listen to his episode on the Rich Roll Podcast here. Thank you to The Proof partner Eimele Essential 8 for sponsoring today’s episode. It’s important to make sure you’re covering all the essential nutrients, and sometimes plant-predominant eaters fall a little short. Eimele Essential 8 offers a convenient solution, offering the nutrients you need in the right amounts. For 5% off your first order, head to theproof.com/friends. For the full show notes, head to The Proof website. 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

In Episode #204, I’m joined by leading researchers Dr Emily Manoogian and Dr Courtney Peterson. Drs Emily and Courtney both research the way food timing interacts with the body, focusing on time-restricted eating (TRE). In this episode, we approach the topic with a key question: is there any advantage of time-restricted eating other than helping people eat fewer calories to achieve a healthy body weight? You’ll learn the specifics of what TRE is, the purported benefits, what we know, and what we’re yet to discover. We also discuss the work of Drs Emily and Courtney, and comment on the recent study from China that is making waves. Specifically, we cover: Intro (0:00) Debate of Fasting Benefits (2:11) Fasting Defined (6:20) Circadian Rhythm & Meal Timing (17:26) History of TRE Studies (25:32) Calorie Restriction vs TRE (46:29) Debunking Trials that DIDN’T work (58:27) Cancer (1:25:40) Aging (1:31:56) Women’s Health & Lean Muscle (1:35:37) Optimal Eating Windows (1:41:55) Training & Breaking the Fast (1:48:36) Shift Workers (1:55:15) Longevity & Protein (2:02:13) Outro (2:04:33) You can learn more about Dr Courtney Peterson here. To connect with Dr Emily Manoogian, you can do so via Twitter, LinkedIn, or her website. Today’s episode was made possible by The Proof partner Eimele Essential 8. Plant-based eaters may fall short on some key nutrients, and Eimele Essential 8 offers a convenient solution to encourage your best health. I helped formulate this product, and take it every morning. To save 5% on your first order, head to theproof.com/friends. You can find the full show notes of The Proof website. I’ve included an extensive list of studies for this episode, so make sure to check to head over if you want to learn more. 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

In Episode #203, I welcome Drew Harrisberg back to the show for another episode to discuss a variety of topics, from the Hadza tribe and their diet to the importance of movement throughout the day. There’s a lot to learn in Episode #203. We discuss red meat consumption and associated health outcomes, sleep and insulin resistance, and the dietary pattern of the Hadza tribe. We also cover the importance of maintaining activity levels throughout the day and tips to incorporate movement in environments where it’s difficult to do so. For any chocolate lovers listening, we dive into a recent study on cocoa flavanols, and note how much chocolate you can eat for maximum benefit and minimum negative health outcomes. Specifically, we cover: Intro (0:00) Eye Health (2:35) The Hazda Diet (8:28) Carnivore Craze (28:03) Revisiting CGMs (50:49) Tips for Regulating Glucose (1:04:00) Benefits of Chocolate (1:19:58) Daily Steps (1:37:49) Resistance Training (1:55:12) Book/ Show Recommendations (2:24:34) Outro (2:33:18) 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. Thank you to The Proof partner Eimele Essential 8 for sponsoring this episode. This is a supplement I helped formulate, designed for plant-predominant eaters who may typically fall short on some key nutrients. I personally take Eimele Essential 8 every day with breakfast. You can save 5% on your first order by heading to theproof.com/friends. Make sure to head to The Proof website 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

In Episode #202, I’m joined by Drs Erica and Justin Sonnenburg to learn more about microbes and the gut microbiome. This episode, we recap (or introduce for new listeners) what microbes are and what the microbiome is. Then we dive into a more in-depth conversation about evolution and the microbiome, the impacts of industrialisation on the gut, and what inflammation really means for human health. You’ll learn about probiotics; microbiome diversity; the relationship between microbiota and disease; how low-fibre, animal-based diets effect the gut; and more. Specifically, we cover: Intro (0:00) Fasting & Gut Health (2:42) What the Microbiome is (7:06) Studying the Microbiome (14:47) Healthy vs Industrialized Microbiome (19:00) Inflammation (28:55) Food & Restoring Diversity (46:39) Animal-based elimination diets (1:04:25) Healing your own Microbiome (1:15:39) Gluten & Lectins (1:36:04) Lifestyle Changes (1:42:13) Outro (1:45:42) To learn more from the Drs Sonnenburg, you can access the Sonnenburg Lab website, read their book, The Good Gut, and connect with Justin on Twitter. You can also listen to Dr Justin in Episode #191, and see the full show notes for more resources. I’m thankful for Eimele Essential 8 for making this episode possible. Eimele Essential 8 is a multi-nutrient designed to cover all bases for plant-predominant eaters; it is a product I helped formulate and take every day. For 5% off, head to theproof.com/friends. Make sure to head to The Proof website 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

In Episode #201, I welcome Dr Jed Fahey to The Proof to discuss phytochemicals and their impacts on human health. As a nutritional biochemist with an impressive resume, Dr Fahey is well positioned to educate on this incredibly interesting topic. In this episode, we really dig into phytochemicals (also called phytonutrients). As well as hearing about Dr Fahey’s background, you’ll learn more about what phytochemicals are, what we know and don’t know about them, and to what extent they form an important part of human nutrition. We also cover the potential for negative effects, impact on specific communities including people with autism and Parkinson’s disease, and practical applications you can implement. Specifically, we cover: Intro (0:00) Jed Fahey’s Story (1:30) Discovering Phytochemicals (8:57) Organic vs Conventional (13:30) Classifying Phytochemicals (17:01) Why we need them (24:04) Unpacking Plant “Toxins” (42:53) Sulforaphane & How it Works (50:35) Impact of Gut Microbiome (1:10:54) Freshness vs Supplementation (1:14:54) Resveratrol: Good or Bad? (1:30:04) Outro (1:41:10) If you want to hear more from Dr Jed Fahey, you can access his website and connect with him on Twitter. He has lots of exciting things in the works. Episode #201 was made possible by Eimele Essential 8, a product I helped formulate and take every day. To get 5% off Eimele’s Essential 8 multi-nutrient head to theproof.com/friends. Make sure to head to The Proof website 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

In Episode #200, Drew Harrisberg joins me for the first episode of a new era: The Proof. On this episode, we discuss blood glucose, CGMs, meat and longevity, evolving the podcast, and more. Drew will be a regular guest on The Proof, sitting down with me every month or so. Specifically, we cover: Caffeine & blood glucose (0:39) CGMs for managing diabetes (9:29) Interpreting data from CGMs (19:09) Evolving the Plant Proof Podcast (40:09) Claims that meat extends lifespan (1:08:22) The fructose controversy (1:28:57) Good news (1:51:49) Book & show recommendations (1:58:49) If you want to hear more from Drew, you can connect with him via his Instagram or website, Drew’s Daily Dose. You can also listen to his previous six appearances on the show on your favourite podcast app. Make sure to check out the full show notes on The Proof website for resources, recommendations, and more insights. 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

Join me in Episode #199, the last episode of Plant Proof and the start of a new chapter. Listen to my learnings from the past years with Plant Proof, why it’s time for this change and find out about exciting things on the horizon, for me and you. Specifically, I talk about: An in person event I’m hosting May 30th – June 5th 3 of the my favourite highlights from the last 4 years of Plant Proof The silliest nutrition topic I see people fussing over The new show name and what to expect of the new show A glimpse into some of the upcoming episodes Come and connect with me in person on Journey Retreats x The Proof in Bali. With code SIMON you get $300 off (valid until 11:59pm Sunday 10th April AEST). After Sunday use code THEPROOF for $150 off. Connect with me on Facebook: theproofpod, Instagram: @simonhill and @theproof, Twitter: theproof and YouTube: theproofwithsimonhill Listen to my first of many episodes with Dr Will Bulsiewicz, Episode #17, my conversations with Dr Nitu Bajekal on PCOS, Episode #196 and Endometriosis, Episode #155 and listen to Dr Gemma Newman on Menopause, Episode #189. If you haven't read my book you can order your copy here - all proceeds are donated to Half Cut a not-for profit organisation helping protect the Daintree Rainforest. Enjoy, - 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 #198, Dr Nagra returns for part two of our deep dive into soy and its impact on human health. In this episode we investigate more of the evidence, exploring soy’s relationship to cardiovascular disease, insulin resistance, Type 2 diabetes, bone health, muscle, and strength. Specifically, we cover: How soy foods effect biomarkers of disease (11:15) Cardiovascular factors and why soy may have favourable health outcomes (23:00) Soy, insulin resistance, and Type 2 diabetes (30:00) Soy and bone health (42:20) Muscle, strength, and whether soy protein is inferior (46:20) And much more. To learn more or connect with Dr Matthew Nagra, you can reach him on Instagram, Twitter, Facebook, and his website. You can also listen to his previous episodes, Episode #113, Episode #133, and Episode #197. You can find the full show notes on the Plant 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  Download my complimentary two-week meal plan and high protein Plant Performance recipe book

In Episode #197, Dr Matthew Nagra shares his evidence-based knowledge on soy and its relationship to cancer and hormones. Soy’s health benefits are hotly contested online, from claims that soy causes cancer to accounts of men experiencing feminisation. There is an array of misinformation and poorly interpreted studies that slander soy, and today Dr Nagra helps clear the confusion on this highly debated topic. Specifically, we cover: What soy is What phytoestrogens are and their effects on hormones in men and women Soy’s relationship with prostate and breast cancer The potential effects of soy on infants Claims about the harms of soy And much more. To learn more or connect with Dr Matthew Nagra, you can reach him on Instagram, Twitter, Facebook, and his website. You can also listen to his previous episodes, Episode #113 and Episode #133, and check out the Plant 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 #196 I’m joined by Dr Nitu Bajekal to discuss PCOS and how to manage it. Hormonal health is an area that is often underdiagnosed, undertreated, and stigmatised. Dr Nitu Bajekal has dedicated her career to helping people manage their hormonal and reproductive health, and in this episode we deep dive into her wealth of knowledge on PCOS. Specifically, we cover: What PCOS is and its prevalence (7:15) Diagnosis criteria and symptoms (24:45) Defining and approaching insulin resistance (41:35) Concerns about low carb, animal-based diets (1:01:20) Lifestyle recommendations for symptom management and long term health (1:01:40) Supplement and food recommendations (1:32:30) And much more. To learn more or connect with Dr Nitu Bajekal, you can access her website and Instagram. Her book, Living PCOS Free, is now available for pre-order Book Depository and Booktopia. You can listen to her previous episode here, and check out the Plant 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

There are a myriad of defining factors linking the way we eat to the way we experience health. Regulating blood sugar and hunger hormones help form these, and Kelly LeVeque uses her platform to educate and inform people on how to eat to feel fuelled and grounded. Kelly is a holistic nutritionist, wellness expert, celebrity health coach, and bestselling author of Body Love and Body Love Every Day. With a background in cancer and genetics research, Kelly returned to study a postgraduate degree in nutrition. She places a particular focus on eating to optimise blood sugar balance, developing personalised plans for her clients that consider lifestyle sustainability and ensuring they feel their best. At the end of the day, Kelly’s focus is ensuring that her clients feel in control of and empowered by their food choices. Her philosophy revolves around the “Fab 4” structure, prioritising protein, fat, fibre, and leafy greens to promote blood sugar balance. In this episode, you’ll learn about blood glucose control and Kelly’s food choice recommendations. We discuss the benefits of elongating the blood sugar curve, with actionable steps to do so. We also cover the negative impacts of poor blood glucose control, with Kelly offering more information on hunger hormones and how to regulate them. She shares her lifestyle recommendations, tips for sticking to dietary changes, and explains how her Fab 4 framework helps people improve their health and how they feel day-to-day. I hope you learn something new from this episode and appreciate the importance of broadening our scope to explore differing ideologies around food and lifestyle changes. It is always eye-opening to bring alternative perspectives to the table. If you’d like to explore further, other resources mentioned in this episode include: - David Raubenheimer and Stephen Simpson’s book Eat Like the Animals - Episodes with Cyrus Khambatta, PhD and Robby Barbaro, MPH of Mastering Diabetes: Episode 74, Episode 94, Episode 168 - Atomic Habits by James Clear - To connect with Kelly and discover more of her work, you can find her on Instagram, Facebook, and YouTube. She also hosts The Be Well By Kelly Podcast, and you can access her website here. Kelly has two books, Body Love and Body Love Every Day. 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 #194, I had the great pleasure of sitting down with Professors David Raubenheimer and Stephen J. Simpson. For over thirty years, David and Stephen, leading researchers from the University of Sydney, have been studying how nature can teach us about the science of healthy eating: how and why we eat, how appetites are fed and regulated, and how, in the end, it all comes back to five appetites.   Topics covered include how Steve and David’s ‘Eat Like the Animals’ project came about, the findings from their study on the dietary patterns of locusts, the process by which signals are released that create an appetite for protein, the negative health outcomes of consuming ultra-processed foods and reducing protein intake, what happens when you overconsume protein, the importance of protein quality, and the changes in our protein requirements as we age. 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 #193, I sat down with registered dietitian Taylor Wolfram to talk about diet culture, intuitive eating, and ways to build a healthier relationship with food. We discussed Taylor’s journey to discovering a passion for nutrition and plant-based eating, her approach for achieving the best health outcomes for her patients, and what it means to have a healthy relationship with food. Our conversation covered disordered eating, diet culture, intuitive eating, the perception of a plant-based diet as restrictive, plant-based diets and eating disorders, and much more. 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 #192, I sat down with Carleigh Bodrug, author of the new plant-based cook book Plant You, to talk about simple ways to eat more plants for a healthier and happier life. Carleigh shared how she manages her busy life, her experience during the pandemic, why and how her family changed their diet, and her recommendations for transitioning to a plant-based diet.   You’ll also find out about the toughest meal to turn plant-based, the cost of eating plant-based, how to cover nutritional needs on a plant-based diet, how to cook oil free, and much more. 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 #191, I sat down with Stanford University Professors Dr Christopher Gardner and Dr Justin Sonnenburg to talk about fermented foods, fibre, gut health, and immunity. This conversation was organised following the results of their latest randomised controlled trial, ‘gut-microbiota-targeted diets modulate human immune status’, which was published in Cell Press in 2021.   Listen to this episode to find out about what defines a healthy microbiome, what we can learn from studying the microbiomes of traditional populations such as the Hadza tribe, and so much more. Justin and Christopher also share the mission behind their study of fibre and fermented foods, what they found (including their findings regarding fibre intake and the effectiveness of probiotics), and the key takeaways.   For more from Christopher Gardner, check out Episodes #145, #167, and #228. For more from Justin Sonnenburg, check out Episode #202. 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 #190, I sat down with Professor Stuart Phillips to discuss the importance of exercise, nutrition, and recovery in building muscle and improving strength: a pursuit that’s important not only to bodybuilders and athletes but to all of us wishing to maintain a high quality of life as we age.   In this episode, we covered the importance of fitness and resistance training for healthy ageing, what happens at the cellular level during resistance training and muscle growth, and the key aspects of recovery. We also discussed the importance of protein for building muscle, how amino acids work, the optimal amount of protein we should be consuming, the risks of overconsumption, and the importance of protein source (animal versus plant).   For more from Stuart, see Episode #210 and #228. 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 #189, I sat down with Gemma Newman, MD, to talk about all things menopause. This episode covers what menopause is, its stages, why it occurs, its common symptoms and associated symptoms (such as bone mineral density loss and cardiovascular disease), and lifestyle changes that can help with menopause symptoms. For example, we discussed how to reduce symptoms with diet; the importance of healthy fats, fibre, and protein; iron and iodine needs during menopause; supplement recommendations; skin and hair health; and much more. 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 #188, a throwback to previous episodes, we hear from neurologists Dean and Ayesha Sherzai on building a lifestyle that promotes brain health. Topics covered include the optimal daily routine for brain health, nutrition for brain health, healthy fats and the ketogenic diet, depression and the importance of a lifestyle approach, and tips for reducing stress and creating clarity for your mind.   To hear more from Drs Dean and Ayesha Sherzai, check out episodes #65, #78, #97, #117, #126, and #226. 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 #187, I sat down with Megan Lee to talk about food and mental health. Megan is a career researcher, scientist, and academic at Bond University on the Gold Coast here in Australia. She has a bachelor’s degree in psychological science (with honours) and her PhD in nutritional psychiatry is currently under examination. She has published research on food and mood, body image, disordered eating, dietary patterns, mental health, and occupational stress in academia. Following some back-and-forth on Twitter about the representation of one of her studies in the media, I invited her onto the show. Some of the topics covered in this conversation include the current scientific understanding of the effect our diet can have on our mental health, anti-depressant medications and the lack of lifestyle approaches to dealing with mental health, the results from her study of plant-based eaters and depression, and the media’s misrepresentation of the study’s results. 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 #186, a condensed throwback to Episode #15, we hear from chef Derek Sarno. Derek is the co-founder of Wicked Kitchen – a food company offering plant-based food in major grocery outlets throughout the UK, Ireland, and the USA. Wicked Kitchen also has thousands of plant-based recipes available online. 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 #185, I sat back down with Nimai Delgado to continue our ongoing conversation about training, nutrition, supplementation, and life in general.   We chatted about Nimai’s current workout routine, how to choose an appropriate weight, how to train for failure, how to find the techniques that work for you, and optimal training for building muscle. We also covered the importance of protein in Nimai’s diet, his supplement routine, and his experimentation with saunas and ice baths. I hope you enjoy the episode. 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 #184, a condensed throwback to Episode #13 in 2018, we hear from Max La Manna on his decision to adopt a plant-based diet and why we should care about food waste.    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 #183, I sat down with the iconic and eloquent Ed Winters, aka Earthling Ed, to chat about all things plant based. In this conversation, we covered Ed’s time holding university debates, how he stays calm in his conversations, and what he thinks about a more aggressive approach to activism. We also discussed Ed’s journey from vegetarian to plant-based eating, factory farming, our relationship with animals and the ways we devalue them, Ed’s response to the most common arguments against plant-based eating, and much more. Whether you’re following a plant-based lifestyle or not, I think you’ll find this conversation interesting and thought-provoking. 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 #182, a condensed throwback to Episode #54, we hear from Erin Ireland about transitioning her business to a plant-based company. This episode covers how Erin started a successful bakery business from her apartment, why she started her plant-based lifestyle, her experience feeding her daughter, the cost of vegan food, and how to go vegan. 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 #181, I sat down with physician and lipid specialist Dr Spencer Nadolsky to talk about cholesterol, ketogenic diets, and cardiovascular disease. We discussed what lipids and lipoproteins are, what causes atherosclerosis (a condition involving the build-up of plaque within the arteries), the difference between apolipoprotein B and low-density lipoprotein, and how these proteins relate to atherosclerosis.   You’ll also hear about Dr Nadolsky’s pilot study of diet-induced hypercholesterolemia and his tips for reducing the risk of atherosclerosis. 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 #180, a condensed throwback to Episode #32, we hear from chef Gaz Oakley on why he changed his diet and his approach to cooking. In our conversation, Gaz shared how he found his passion for cooking and how cooking traditional food has helped him to create vegan recipes. You’ll also hear about how he was able to quit his full-time job to work on the Avant Garde Vegan Instagram and YouTube, his philosophy when it comes to social media, his recipe creation process, and his goals for the future. 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 #179, I sat down with Doug Evans, serial entrepreneur and author of The Sprout Book, to chat about his journey in business – specifically his time building Organic Avenue and the rise and fall of the highly publicised Silicon Valley start-up Juicero. We also discussed how Doug discovered a passion for sprouts and cold-pressed juices, his family health issues and his diet prior to switching to a plant-based lifestyle, and what led him to a raw plant-based diet.   Doug is a close friend with a heart of gold. I hope you enjoy this conversation as much as I did. 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 #178, a condensed throwback to Episode #112, we hear from Harvard-trained psychologist Dr Melanie Joy about food ideology and speciesism.   This episode focuses on effectively communicating the message of following a plant-based lifestyle from a psychological perspective. Melanie shared her insights into cognitive dissonance, why people may react negatively to the plant-based message, and why the common arguments and approaches can push people in the opposite direction. If you want to know how to approach the topic of plant-based eating in a way that people will be receptive to, this is a great one to listen to. 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 #177, I sat down with filmmaker Sanjay Rawal to talk about his film Gather, which documents the growing movement among Native Americans to reclaim their spiritual, political, and cultural identities through food sovereignty. In our conversation, we covered the story behind Gather, the evolution of the food system and how it has affected indigenous communities, the exploitation of the natural environment in the United States by European settlers in the 1850s, regenerative agriculture, Walmart and other major companies profiting off cheap labour and exploiting the environment, and the environmental impact of the food we eat. This episode also contains many fascinating insights into Native American communities and culture, both historic and modern, and how we can support Native Americans. 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 #176, I sat down with world-renowned chef, agent of change, and entrepreneur Matthew Kenney to talk about his journey and how chefs are in a prime position to help the world make better food choices. I hope you enjoy the episode. 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 #175, environmental scientist Nicholas Carter returns to give us an update on the health of our planet, explain what COP26 is, and suggest what we may actually need to consider if we are going to create a brighter future for humanity. He poses the question, what if tackling the world’s biggest problem – climate change – is not actually the world’s biggest problem? What if solving happiness is? And what if we could create a healthier planet by restoring happiness?   For more from Nicholas Carter, see Episodes #104, #111, #116, #136, and #230. 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 #174, a condensed throwback to Episode #119, we hear from climate scientist Dr Jonathan Foley on the current state of climate change and what we can do to help the planet heal. We discussed where we are headed if we don’t address climate change, what we can actually do about it, and the biggest areas of focus for immediate change. The episode also covers topics such as how climate change science is becoming accepted by the majority of society, climate change solutions affecting people’s careers, the current status of the world’s carbon emissions, and much more. 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 #173, I sat down with Danny Lennon to discuss the effects of coffee on our health. If you’re curious about the relationship between coffee and blood lipids, cardiovascular disease, neurodegenerative diseases, anxiety, depression, IBS, and the microbiome, listen to this episode.   We discussed what coffee actually is, what its interesting components are, how it affects our metabolism, and how decaffeinated coffee compares to caffeinated coffee. And of course, Danny shared his recommendations for coffee consumption. 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 #172, a condensed throwback to Episode #95, we hear from Whitney English on navigating nutrition during pregnancy and infancy. Whitney is a registered dietitian, the co-founder of Plant-Based Juniors, and co-author of The Plant-Based Baby & Toddler. 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 #171, I sat down with Aviva Romm, MD, to chat about her new book, Hormone Intelligence, and an evidence-based diet for optimising fertility. Listen to find out what infertility, sub-fertility, and sterility are and whether infertility rates are rising. Aviva also shares her insights into animal-based foods and fertility (dairy, organ meats, bone broth, fish, eggs, etc.), plant-based diets and fertility, important nutrients, and prenatal supplements. 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 #170, a throwback to Episode #77, we hear from Rip Esselstyn, author of The Engine 2 Diet and founder of PLANTSTRONG, about his work empowering firefighters to take control of their health.    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 #169, I sat down with Paul Shapiro, author of Clean Meat and the CEO and co-founder of The Better Meat Co., to chat about the future of food. We discussed the problems with our existing food system that need addressing, what clean meat is, the various names used to describe clean meat, and the current status of the industry. And if you’re curious about precision fermentation and mycoprotein, you’ll also find out all about them in this episode. I hope you enjoy this conversation as much as I did. 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 #168, a condensed throwback to Episode #94, we hear from Robby Barbaro and Cyrus Khambatta – New York Times bestselling authors of Mastering Diabetes. What are the underlying mechanisms that cause insulin resistance? Are fruit and fructose bad? How should we eat to improve blood sugar control? Listen to find out.    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 #167, I sat down with Stanford Professor Christopher Gardner to chat about his recent SWAP-MEAT trial that compared plant-based meat to animal-based meat.   If you’re wondering how healthy plant-based burgers and sausages are relative to their organic animal-based counterparts (yes, he compared against organic animal products), then I am sure you will find this episode interesting and thought-provoking. We also touched on another recent study that compared the nutrient makeup of plant-based meat to animal-based meat.   For more from Christopher Gardner, check out Episode #145, #191, and #228. 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 #166, a Wednesday Wisdoms throwback to Episode #92, we hear from crowd favourite James Stanton Cooke, or ‘Jimmy Halfcut’, on regeneration and saving the remaining parts of the Daintree Rainforest. 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 #165, I sat down with Ocean Robbins, co-founder of the Food Revolution Network. Ocean is the son of John Robbins, who authored Diet for a New America, and the grandson of Irv Robbins, who co-founded Baskin Robbins in 1945 with Burt Baskin.   This is a great conversation about our health, the food system, taking action to live better for longer, and looking after the environment. I hope you enjoy it as much as I did.    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 #164, a throwback to Episode #88, we hear Seb Alex’s thoughts on the ethics of eating animal-based foods. As you know, I usually like to keep the topics of nutrition and ethics separate, but at the same time I think it’s important for us to be aware of the impact our food choices have on the world around us, including the non-human animals we share the planet with.   I hope you enjoy the episode. Be sure to keep an eye out for Seb’s new podcast launching soon. 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 #163, I sat down with Light Watkins to talk about his new book Knowing Where to Look, living with ‘less’, meditation, the still small voice, and much more.   My hope is that Light provides you with inspiration to find the time to do exactly that – to quieten the mind so you can learn more about who you are and what you want to do with your life. I’ve been doing this imperfectly for a long time now and it’s been enormously beneficial. 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 #162, a condensed throwback to Episode #114, we hear from Emily Manoogian, PhD, on working with our circadian rhythms rather than against them.    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 #161, I sat down with Frank Lipman, MD, to talk about why we should take sleep more seriously and how to improve it. We discussed what sleep is, the different phases of sleep, different reasons for sleep abnormalities, and sleep quantity (hours slept) versus sleep quality. We also covered various sleep-related topics including wearables, the microbiome, light exposure, meal timing, supplements, and alcohol.    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 #160, a throwback to Episode #120, we hear from Hannah Ritchie, PhD. Hannah is a wonderfully well-researched geoscientist who works with Our World in Data to bring complex environmental science to mainstream audiences.   How do our food choices affect the world around us? Is palm oil sustainable? Can cows help solve climate change? What’s more important – what we eat or where our food comes from? Find out by listening to this 24-minute, information-packed distillation of our earlier episode together.   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 #159, I sat down with nutrition scientist Alan Flanagan to take a deep dive into the history of the diet-heart hypothesis, with emphasis on the work of Ancel Keys. We discussed the context for researching heart disease after World War II and the motivation for Ancel Keys’s 1958 Seven Countries Study – the world’s first multi-country nutritional epidemiological study. We also covered the North Karelia Project (a Finland-based, long-term project that aimed to reduce cardiovascular risk through lifestyle changes) and more recent evidence of the causal effect of low-density lipoprotein cholesterol in the development and progression of heart disease.   This is one of my favourite conversations to date. Cardiovascular disease remains the number one cause of death globally. In fact, in the US, someone dies of cardiovascular disease every thirty-six seconds, which is mind-blowing given there is so much scientific evidence showing how we can reduce this risk through lifestyle changes. It’s probably a little more in depth than other episodes, but towards the end we summarise the key takeaways from a practical point of view (i.e., what foods to eat more and less of). For more from Alan Flanagan, check out Episode #225, #227, and #231.  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 #158, a Wednesday Wisdoms episode, we hear from my good friend Drew Harrisberg on why being diagnosed with chronic disease in his early 20s turned out to be a blessing in disguise. Drew is authentic, uplifting, and super inspiring – I hope you enjoy the episode.   This is a condensed audio clip taken from Episode #62.    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 #157, I sat down with Canadian professional footballer John Rush to chat about his career and dietary lifestyle.   In this episode, we covered John’s path to becoming a professional footballer; when and why he decided to change his approach to nutrition; how his dietary changes affected his performance; how his dietary changes were received by his coach, teammates, and family members; the typical foods he eats in a day; and much more.    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 #156, a Wednesday Wisdoms throwback to Episode #20, Australian TV icon Osher Günsberg opens up about his struggles with psychosis, anxiety, addiction, and obsessive-compulsive disorder. 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 #155, I sat down with gynaecologist and obstetrician Nitu Bajekal to talk about endometriosis and the female reproductive system.   In this episode, we covered what endometriosis is, how prevalent it is, whether it’s affected by diet and soy, and its implications for fertility and general lifestyle. We also discussed the oral contraceptive pill and whether the benefits outweigh the risks. 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