The Proof with Simon Hill

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

In Episode #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