The Proof with Simon Hill

Episode #320. Are you part of the 20% of people with this dangerous gene? There's a cheap, simple test you can do just once in your life to find out. Join me as I sit down with renowned lipidologist Dr Thomas Dayspring to help you understand Lipoprotein(a) and the test that might change your life. In this episode, you'll learn what Lp(a) is and how it can affect your cardiovascular disease risk through two key pathways. Dr Dayspring unpacks why it's so important to test, how to ask for this test, and what to do with your results. Specifically, we discuss: Introduction (00:00) Demystifying Lipoprotein(a): An Overview of its Role in Cardiovascular Health (02:54) Genetic Inheritance Patterns and Variability of Lipoprotein(a) (10:11) Drug Development Strategies for Reducing Lipoprotein(a) Levels (14:50) Exploring the Functional Role and Genetic Variations of Lipoprotein(a) (20:27) Inside the Artery Walls: Mechanisms and Structure of Lipoprotein(a) (32:34) A Deep Dive in Production to Measurement of Lipoprotein(a) (42:32) Identifying High-Risk Indicators for Lipoprotein(a) (58:54) Statins and Elevated Lipoprotein(a): Understanding the Relationship (01:11:42) Exploring PCSK9 Inhibitors in Lipoprotein(a) Management (01:20:30) Emerging Treatments and Future Therapies for Lowering Lipoprotein(a) (01:31:22) Exploring Lifestyle Considerations and Alternative Therapies (01:34:42) Oxidized Phospholipids and Their Role in Cardiovascular Health (01:43:15) Relationship Between Oxidized Phospholipids and Lipoprotein(a) (01:52:00) Understanding Aortic Valve Calcification and Its Link to Lipoprotein(a) (01:59:40) Key Takeaways and Future Landscape of Lipoprotein(a) Treatments (02:06:52) Conclusion and Final Remarks (02:13:30) Connect with Dr Thomas Dayspring on Twitter/X. Listen to our previous lipid series and download the cheat sheet here. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Cozy Earth Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. 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 #319. Join me today as I sit down with a very special guest: my dad, Professor Michael Hill, PhD. Dad's journey as a scientist has inspired my own work and taken our family across the globe, and I'm honoured to host him as he shares his story from early career discoveries to current research. As well as getting an inside look at Dr Hill's academic career, you'll learn about microvasculature (very small blood vessels), including what they are and how they impact human health. Dad also shares his experience with a heart attack, offers advice on preventing atherosclerosis, and weighs in on the Ozempic and vaping conversations. Specifically, we discuss: Introduction (00:00) Childhood Memories and Early Interests (03:19) Pursuing a Career in Biochemistry (08:36) Microvasculature and Diabetes Research (12:12) Early Research on Investigating Blood Properties and Diabetes (17:44) Family Stories and Moving to the U.S. (28:47) Returning to Australia and Continued Research (36:39) Exploring Microvessel Behaviours: Research at RMIT (41:34) Dealing with Health Challenges and Maintaining Work-Life Balance (46:20) Understanding Microvascular Functions and Cardiac Health (50:32) Exploring Vessel Constriction and Small Blockages: A Closer Look (01:00:15) Understanding the Impact of Large Arterial Stiffness on Vascular Health (01:07:01) Identifying Risk Factors: A Comprehensive Approach to Vascular Well-being (01:11:01) Personal Views on the Evolution of Scientific Research Access (01:19:39) Returning to the USA: Advancing Research on Blood Vessel Mechanisms (01:21:58) COVID-19 and Metabolic Syndromes: Exploring the Early Research Connections (01:27:30) Current Research and Future Directions (01:29:29) Reflecting on a Career Dedicated to Science: Family, Achievements, and Future Directions (01:34:48) If you're interested in learning more about Dad's work and career, head to his profile here. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. LMNT Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. 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 #318. 50,000 women. 30 years of follow-up. The results of a new study are in: learn the truth about how your protein intake will affect your long-term health. What kind of protein should you consume? How much? And what difference will it really make on longevity? Today, I'm unpacking the results from the new study in the American Journal of Clinical Nutrition, “Dietary protein intake in midlife in relation to healthy aging - results from prospective Nurses' Health Study cohort”. This new study from researchers at Harvard University and Tufts University has been regularly misinterpreted online, and in this episode, I'll set the facts straight. Learn the three most important protein takeaways from this study, hear my take on Layne Norton's interpretation, and crack the code to using protein as a tool for healthy aging. Specifically, I cover: Introduction to Protein and Longevity (00:00) Study Overview and Methodology (01:24) Key Findings on Protein Sources (05:33) Lane Norton's Review and Critique (06:38) Analysis of Different Protein Types (10:02) Practical Recommendations for Protein Intake (17:13) Conclusion and Final Thoughts (21:34) If you're interested in the Danish Dietary Guidelines, you can find them in English here. This episode is brought to you by: BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #317. Are you neglecting your social health without realising it? We know connection is the often-forgotten pillar of wellbeing and longevity – but how much of a difference does it truly make to your physical and mental health? More than you might think. Join me as I sit down with Kasley Killam, a leading expert in social health, to discover the science behind why relationships are so critical to our well-being. In this episode, Kasley Killam paints a comprehensive picture of the importance of social health and how you can foster it. You'll learn how connection affects physical and mental health, what good social health is, and how to achieve it. We also discuss what to do about difficult relationships, how to build a strong relationship with yourself, and how to fit intentional connection into a busy schedule. Specifically, we discuss: Introduction to Kasley Killam and Her New Book (00:00) What is Social Health? (03:11) The Importance of Social Health (06:17) Mechanisms Linking Social Health and Physical Health (11:04) Practical Tips to Boost Your Social Health (16:48) Overcoming Challenges & Misconceptions About Social Health (20:44) Personal Practices and Experiments (22:29) Building and Assessing Social Health (34:32) The Decline of Friendships and Social Health (44:32) Impact of Technology on Social Connections (47:10) Work Trends and Social Health (49:11) Public Health and Social Health Innovations (50:12) Fostering Social Health in the Corporate World (54:11) Decode Your Social Health Style (01:00:37) Self-Compassion and Building a Relationship with Yourself (01:15:04) Envisioning a Socially Healthy Future (01:22:08) Conclusion and Final Thoughts (01:23:37) Head to https://www.kasleykillam.com/ to learn more about Kasley Killam's work and purchase her new book, The Art and Science of Connection. Connect with her on Instagram, Twitter/X, and LinkedIn, and subscribe to her newsletter here. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Cozy Earth Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off. Eimele Use code SIMON at checkout for 10% off your first order. 38TERA Use code THEPROOF for a discount at checkout. WHOOP Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants

Episode #316. Overeating is not your fault. But it is in your control – just not in the way you might think. Learn how to overcome food addiction in this conversation with psychiatrist, neuroscientist, and self-mastery expert, Dr Jud Brewer. Learn Dr Brewer's secret to gaining control over your eating habits (and no, it's not willpower). Discover why we overeat, the reason you can't break bad habits, and how to take back your power over food as we unpack the science of behavioural change. Specifically, we discuss: Introduction: Understanding the Brain and Habit Formation (00:13) Key Elements of Habit Formation (02:55) The Brain's Role in Decision-Making and Habit Change (10:02) The Impact of Awareness and Mindfulness on Habit Change (14:58) Analysing Eating Habits and the Food Environment (24:35) Survivorship Bias in Successful Habit Change (27:36) Emotional Eating and Coping Mechanisms (31:17) Addressing Guilt, Shame, and Systemic Failures (36:24) Environmental Influences on Eating Patterns (41:18) Breaking Negative Eating Habits: Weight Loss Journey (49:00) Effective Strategies to Stop Destructive Habits: Breathwork (58:53) The Role of Psychedelics and Meditation in Overcoming Negative Eating Habits (1:01:24) How the Brain Changes When We Modify Eating Habits (1:04:36) Pharmacology vs. Mindfulness: Which Is More Effective? (1:07:57) Practical Tips to Overcome Night Cravings (1:19:10) Measuring Success in Habit Change (1:28:50) Debunking the 21-Day Habit Formation Myth (1:34:51) Conclusion and Final Thoughts (1:35:54) Connect with Dr Jud Brewer on Instagram, Twitter/X, YouTube, and Threads. Learn more about Dr Brewer on his website, https://drjud.com/, where you can also order his latest book, The Hunger Habit. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com Cozy Earth Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off. Eimele Use code SIMON at checkout for 10% off your first order. 38TERA Use code THEPROOF for a discount at checkout. WHOOP Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #315. What is ApoB and why should you care? In this latest instalment of our masterclass series, I've distilled the essential insights about apolipoprotein B (ApoB) into one informative episode. Join top experts including Dr Thomas Dayspring, Dr William Cromwell, Danny Lennon, Dr Alan Flanagan, and Dr Gil Carvalho as they unravel the significance of ApoB as a crucial marker of cardiovascular health. This episode provides a thorough understanding of why ApoB matters and how it impacts your health. We unpack the essentials of ApoB, covering its role in cholesterol transport and why it's a key marker for heart disease risk. You'll learn how ApoB affects cardiovascular health, from the way it modifies LDL particles to its impact on atherosclerosis and longevity. We discuss the best ways to measure ApoB, its normal levels, and what causes it to rise. The episode also explores the relationship between ApoB and saturated fats, and why it's a more reliable risk marker than LDL cholesterol. By the end, you'll have a clear understanding of why ApoB matters for your heart health and how it can help guide better health choices. Specifically, we discuss: Introduction (00:00) Lipoproteins & Cholesterol: Transport and Recycling (00:43) Cholesterol's Role in Lipoproteins (26:40) Is ApoB a More Accurate Marker of Cardiovascular Risk? (31:13) Endothelial Transcytosis of Lipoproteins (39:42) LDL Modification and Aggregation (49:17) Evidence for ApoB's Role in Atherosclerosis (55:49) ApoB and Genetics (58:29) ApoB and Longevity (1:02:16) Mechanisms Behind Elevated ApoB Levels (1:05:14) Why ApoB is the Best Predictor of Cardiovascular Disease (1:08:52) ApoB vs LDL-Cholesterol: Understanding the Discordance (1:21:00) Healthy ApoB Levels for Young Adults (1:31:39) Causes of Elevated ApoB Levels (1:45:16) Target ApoB Levels for Cardiovascular Disease Prevention (2:04:31) The History and Evolution of the Lipid Hypothesis (2:07:27) Role of ApoB Lipoproteins in Atherosclerosis (2:10:21) Importance of ApoB as a Cardiovascular Risk Marker and Its Clinical Application (2:18:39) Impact of Saturated Fat on ApoB and Cardiovascular Disease (2:27:47) Top Saturated Fat Foods That Increase Cardiovascular Risk (2:33:53) Impact of Saturated Fat on ApoB and Cardiovascular Disease (2:35:49) Dietary Changes to Lower ApoB Levels (2:38:59) Outro (2:45:54) Read more about the guests featured on this episode or connect with them on their respective pages on The Proof website: Dr Thomas Dayspring, Dr William Cromwell, Danny Lennon, Dr Alan Flanagan, and Dr Gil Carvalho. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet's best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. 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

Episode #314. Science tells us we need relationships to live better, for longer. But how do we cultivate our relationships to benefit ourselves and our loved ones? Join me in Episode #314 as I sit down with IN-Q for an exploration of creativity, self-compassion, and empathy. In this episode, you'll discover why you should learn to be vulnerable and how to do so. We discuss the danger of loneliness and how to improve life satisfaction, why creativity is a crucial practice for everyone, and how you can truly learn from failure. IN-Q also shares some of his poetry as well as key moments in his journey to where he is today. Specifically, we discuss:: Introduction (0:00) IN-Q Performs His Poem “Growth AKA Goldfish” (1:32) The Importance of Emotional Health and Vulnerability (5:48) Does Expressing Emotions Show Weakness? (12:34) The Creative Process and Overcoming Failure (19:06) From Poetry to Platinum Hits: A Diverse Creative Journey (29:19) The Intention Behind Poetry and Empowering Through Creativity (34:40) The Creative Process: Inspiration, Writing, and Reflection (41:57) Finding Play and Presence in Life (47:04) A Poet's Journey: From Personal Struggles to Creative Expression (50:58) Love, Relationships, and the Quest for Connection (1:01:09) Launching "The Never-Ending Now" Poetry Journal and Album (1:12:46) Closing with Empowerment: A Poem of Pride (1:14:06) Outro (1:18:35) Connect with IN-Q on Instagram. His website, in-q.com, is your go-to to learn more, listen to The Never Ending Now album, shop his journal and book, and more. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 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

Episode #313. Is your menstrual cycle normal? How is the pill affecting your body? Join me as I sit down with Dr Jen Gunter, a renowned expert in women's health, to answer these questions and many more as we take a deep dive into contraception, the menstrual cycle, and common female health myths. You'll learn about the key phases of the menstrual cycle and the associated symptoms, discover how different forms of hormonal contraception work and whether they're safe, debunk a series of pervasive female health myths, and much more. Whether you personally menstruate or use contraceptives or know someone who does – effectively everyone – this episode is an essential listen on female health. Specifically, we discuss: Intro (00:00) The Impact of Disinformation on Women's Health Choices (01:17) Exploring Gaps in Medical Research on Female Physiology (07:17) Navigating Misinformation and Vulnerability in Women's Health (15:52) The Importance of the Menstrual Cycle: A Comprehensive Overview (17:44) Inclusivity and Language in Medical and Social Contexts (33:12) The Phases of the Menstrual Cycle: A Detailed Explanation (41:02) Female Physiology: Mechanism and Function of Menstruation (50:25) COVID Vaccines: Effects on Menstrual Cycles and Fertility (01:01:55) Menstrual Myths Debunked: Separating Fact from Fiction (01:06:00) Managing Menstrual Symptoms and Pain: Expert Advice (01:13:45) Hormonal Health Myths: Dutch Test, Birth Control Pill, and Diet (01:39:33) Osteoporosis and Birth Control Pills: Is There a Connection? (01:46:26) Birth Control and Cancer Risk: Examining the Evidence (01:51:25) Birth Control Pills and Acne (01:57:30) Menstrual Cycle: Detoxification and Birth Control's Impact on Maturation (02:02:03) Emergency Contraception Options: Plan B and Ella (02:08:48) Abortion: Laws, Misconceptions, and Future Implications (02:30:03) Final Thoughts and Empowering Women in Health Choices (02:45:56) Connect with Dr Jen Gunter on Instagram, Twitter, and TikTok. Order her new book, Blood: the Science, Medicine and Mythology of Menstruation, here. For even more comprehensive information, you can read Dr Gunter's other books, The Vagina Bible and The Menopause Manifesto. Head to her blog, https://vajenda.substack.com/, for frequent newsletters and articles. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Head to insidetracker.com/simon and get 10% off the InsideTracker subscription and any plan. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. 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 Watch the episodes on YouTube or listen on Apple/Spotify

Episode #312. Vegan vs. omnivore: learn about the Netflix documentary “You Are What You Eat” and the associated twin study with lead researcher, Christopher Gardner PhD. You'll learn about why Dr Gardner designed the study the way he did, unpack some key findings, and hear his response to criticisms. From publication, this study gained major media attention that was only amplified by the release of “You Are What You Eat”. With popularity comes criticism, in this case from some big names in online nutrition spaces. Hear the truth about the controversy surrounding this study and documentary, straight from the source. Specifically, we discuss: Intro (00:00) Introduction and background on Christopher Gardner's recent twin study (01:36) Navigating the Challenges of Science Communication and Critique (08:28) Introduction to the Twin Study and Its Unique Design (16:36) The Role of Identical Twins and Defining Plant-Based vs. Omnivorous Diets (22:45) Dietary Patterns and Health Outcomes: The Vegan and Omnivorous Diets (27:25) Diet Satisfaction and Adherence in Nutritional Studies (36:34) The Science of Study Design: Primary vs. Secondary Outcomes (42:05) Responding to critiques on calorie differences (51:58) Cardiometabolic Markers and Diet: A Deep Dive (55:17) Twin Nutrition Study Deep Dive: Lipid Markers, Cardiovascular Risk, and the Impact of Diet (01:00:13) Responding to Critiques (Peter Attia): The Complexity of Diet Studies (01:14:07) Addressing Critique of Mark Hyman (01:29:24) Funding from Beyond Meat and other organisations (01:38:55) Teaching about sustainability and stealth nutrition - Nina Teicholz critique (01:44:29) Is Plant-Based Diet good for the environmental health? (01:48:00) Reflecting on critiques and potential improvements to the study (01:53:47) Personal experience with the Netflix documentary (01:55:45) Outro (01:57:54) Connect with Professor Christopher Gardner on Twitter/X and Instagram. Head to https://nutrition.stanford.edu/ for more resources and studies, and the Stanford Nutrition YouTube channel for more videos. Listen to past episodes featuring Professor Gardner here. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 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 #311. Some people follow a ketogenic diet seeking to lose weight, feel more energised, or gain control over their eating habits. Others may turn to this diet in an effort to treat their epilepsy, bipolar disorder, or diabetes. Regardless of their reasoning for adopting this eating pattern, a key question remains: can high LDL cholesterol levels on a ketogenic diet be safe? Today I sit down with Dr William Cromwell, MD and Dave Feldman to explore this question. In this discussion, Dr William Cromwell and Dave Feldman share their professional opinions on whether high cholesterol on a keto diet is a problem. We investigate where their opinions align and where they differ, where Dave's hypotheses diverge from the norm, and what we do and don't know with the available evidence. We also explore the significance of ApoB, lifespan and healthspan considerations, research Dave is currently conducting, and much more. Specifically, we discuss: Intro (00:00) Dr. William Cromwell: Background as a Lipidologist and LDL Research (01:54) Dave Feldman's Ketogenic Diet and Elevated LDL Experience (05:34) Unpacking the Lipid Hypothesis and Cardiovascular Risk (12:30) The history and evolution of the lipid hypothesis (20:40) The role of apoB lipoproteins in atherosclerosis (23:39) Factors beyond apoB involved in atherosclerosis and mortality risk (31:59) The complexity of interpreting mortality data in the context of apoB (41:40) Macrophages and the process of atherosclerosis (44:00) Beyond ApoB: Metabolic Vulnerability, Inflammation and Mortality Risk (52:57) Transcytosis: A New Perspective on LDL Movement and Atherosclerosis (1:10:36) Exploring Low Cholesterol Impacts and Genetic Disorders (1:17:30) Macrophage function and phenotype in the context of different drivers of high apoB (1:22:30) Defining Lean Mass Hyper-responders in the Context of a Ketogenic Diet (1:31:40) Investigating PCSK9 and Its Effects on Healthspan (1:38:00) Assessing cardiovascular risk in lean mass hyper-responders (1:43:50) Statin safety, adverse effects, and patient reluctance (2:01:54) Ketogenic Diets and Elevated LDL: Balancing Individual Risks and Benefits in the Absence of Long-term Data (2:10:40) Insulin Resistance, ApoB, and Cardiovascular Risk: Navigating the Challenges in Assessment and Imaging (2:18:12) Lean Mass Hyper-responder Study: Design, Recruitment, and Eligibility Criteria (2:32:45) Closing Perspectives on Research and Dietary Options (3:04:47) Outro (3:06:42) Connect with Dr William Cromwell on Twitter/X, LinkedIn, and his website, https://www.mylipid.com/. Discover more of his work with Precision Health Reports on Twitter/X, LinkedIn, Facebook, Instagram, and at https://precisionhealthreports.com/. Connect with Dave Feldman on Twitter/X, YouTube, and Instagram, and discover more of his work at https://citizensciencefoundation.org/, https://ownyourlabs.com/, and https://cholesterolcode.com/. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet's best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.

Episode #310. For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake. Discover the nuanced difference between optimising and maximising intake, the problem with eating too much protein, and why getting protein from whole foods is important. We also cover protein timing and distribution, supplementation, and much more. Specifically, we discuss: Intro (00:00) Introduction to Nicholas Burd's Work as a Muscle Physiologist (01:32) Exploring Muscle Protein Turnover and Renewal (03:57) Muscle Fibre Hyperplasia vs. Hypertrophy in Humans (08:06) The Role of Protein Metabolism in Muscle Physiology (15:21) Optimal vs. Maximal Protein Intake for Muscle Growth (19:12) Understanding Amino Acid Oxidation and Its Implications for Muscle Growth (23:05) Leveraging Food Matrix Effects for Optimal Protein Utilisation (33:39) The Role of Dietary Fats in Potentiating Amino Acid Utilisation (38:55) How Low-Carb Diets Influence Protein Requirements (43:50) Protein Requirements During Energy Restriction and Weight Loss (46:54) Optimising Protein Intake for Endurance Athletes (48:08) Nutrient Timing and Protein Distribution (1:05:06) Maximising Dietary Protein Absorption and Utilisation (1:12:34) Protein intake from the perspective of muscle physiologist (1:18:09) Sex-Based Differences in Protein Metabolism with Aging (1:20:45) Should You Supplement With Essential Amino Acids or BCAAs? (1:26:12) Exploring the Rationale Behind Collagen Supplementation (1:30:43) Biggest Protein Myths Debunked (1:40:16) Outro (1:42:45) Learn more about Dr Nicholas Burd on his staff profile, and read his publications on ResearchGate. If you're interested in learning more about protein, make sure to listen to Episode #290, a protein masterclass featuring world-renowned experts. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 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 #309. Testosterone: we hear it thrown around constantly as the silver bullet for curing all kinds of symptoms. Join me as I sit down with Dr Adam Hotchkiss, podiatric physician and foot surgeon turned human optimisation specialist, to answer all your burning questions about testosterone, TRT, steroids, and more. This is an important listen for any men considering using steroids to enhance their physique or looking to safely increase testosterone without compromising fertility. We take a deep dive into testosterone in this episode, covering what it is, what's considered normal and healthy levels in men, and symptoms of low testosterone. Dr Hotchkiss breaks down how lifestyle factors can influence your testosterone, explains how to boost it (and whether you need to), and covers concerns about fertility and heart disease. Specifically, we discuss: Introduction (00:00) Adam Hotchkiss' Journey: From Podiatry to Hormonal Health Optimisation (03:55) Understanding testosterone's functions, symptoms of deficiency, and impact on overall health (12:00) How the body makes testosterone? (20:56) Understanding Total, Free, and Bioavailable Testosterone Levels (24:35) Examining Testosterone Reference Ranges and How They've Changed Over Time (29:46) Role of Oestrogen in Testosterone Replacement Therapy Benefits (38:27) Preserving Fertility While on Testosterone Therapy: HCG and Other Options (48:48) HCG and Testosterone Replacement Therapy (TRT): What You Need to Know (55:17) Testosterone Replacement Therapy (TRT): When Is It Necessary? (1:01:09) Understanding Testosterone Replacement Therapy: Bioidentical vs Synthetic (1:04:56) The Science Behind Steroid Abuse: What Young Men Need to Know (1:12:39) How Does Testosterone Affect Cardiovascular Health? (1:16:02) Optimising Testosterone Levels Through Lifestyle Changes: Nutrition, Sleep, Exercise (1:20:28) Do Testosterone-Boosting Supplements Really Work? (1:33:55) Should You Optimise Testosterone Levels? Case Study and Discussion (1:36:30) Trenbolone Exposed: Exploring the Evidence on Side Effects (1:44:35) Outro (1:54:11) Connect with Dr Adam Hotchkiss on Instagram and learn more on YouTube. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

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

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

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

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

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

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

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

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

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

Episode #299. Could psychedelics be the answer to the mental health crisis? Join me as I sit down with psychologist and academic, Dr Stephen Bright, to examine the prevalence of drug usage, what this means in the context of mental health, and how psilocybin and MDMA might be the future of mental health treatment. You'll learn about the most common drugs in Australia, including cannabis, cocaine, MDMA, and psychedelics. We discuss how these drugs are portrayed in the media, why workplace drug screening may be harmful, and current and upcoming research in the field of psychedelics as a medical treatment option. Dr Bright also shares his views on how decriminalisation and legalisation can help protect vulnerable people. Specifically, we discuss: Introduction to the Podcast (0:00:00) Stephen Bright: Journey into Psychedelic Research (0:01:24) Trends in Drug Use Across Australia and Western Nations (0:06:52) Detecting Cocaine and Cannabis: Health Impacts (0:15:56) Legal Status of Synthetic Cannabis (0:18:35) Cannabis Usage Trends: Analysis (0:20:45) Vaping vs Smoking: Health Perspectives (0:28:10) Impact of Drug Use on Mental Health in Australia (0:31:26) Current Mental Health Treatment Approaches (0:37:07) Exploring Entheogens and Psychedelics (0:47:35) Academic Advancements in Psychedelic Research (0:49:58) Efficacy of MDMA and Psilocybin in Therapy (0:57:40) Psychedelic Research: Australia's Journey (1:11:02) Understanding Psychedelic Scepticism (1:17:17) Intersection of Psychedelics and Religious Practices (1:23:22) Psychedelics and Spiritual Awakening (1:27:12) Current Psychedelic Research Trends in Australia (1:29:34) Evolving Treatments for Mental Health Conditions (1:33:00) How Legalising Psychedelics Could Influence Drug Use (1:36:32) Psychedelics in Preventative Mental Health Strategies (1:38:35) Decriminalisation vs Legalisation of Psychedelics: A Comparative Analysis (1:41:28) Wrap-Up: Key Insights and Conclusions (1:56:40) Connect with Stephen Bright, PhD on LinkedIn and Twitter/X. Discover more of his work on Prism, Psychedelic Institute Australia (for healthcare practitioners), Students for Sensible Drug Policy, and AOD Media Watch. Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. People all over the world are using Reveri to quit smoking, gain control over other addictions, reduce physical pain, feel more relaxed, and improve their mental health. The Proof community members can use Reveri for 30 days free with a guest pass. Just visit reveri.com/theproof to redeem. 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 #298. Ever wondered why you just can't stop eating certain foods? Psychologist Tera Fazzino, PhD has the answer. Discover the science of hyper-palatable foods, how they're making their way into your kitchen, and where they overlap with the tobacco industry in this insight-packed conversation. You'll leave this episode with a better understanding of why hyper-palatable foods are so prevalent, what to look out for, and how you can better navigate the grocery store. Dr Fazzino also breaks down the policy-level change she would want to see to create a healthier food landscape for everyone. We cover: Introduction to Hyperpalatable Foods and Brain Reward Systems (00:00) Exploring Brain Reward Mechanisms Triggered by Hyperpalatable Foods (02:45) The Influence of Hyperpalatable Foods on Brain Reward Functions (12:58) Food Addiction Explored: A Psychological or Physical Issue? (17:01) Identifying Susceptibility Factors in Food Addiction (20:59) The Impact of Mental Health on Consuming Hyperpalatable Foods (23:44) Comprehensive Analysis of Hyperpalatable Foods and Their Ingredients (26:38) The Critical Role of Sodium in Food Palatability Enhancement (30:27) Debating the Reduction of Sodium Consumption: Benefits and Challenges (35:26) The Intriguing Connection Between the Tobacco and Food Industries (45:52) Are All Ultra-Processed Foods Created Equal? A Critical Examination (58:24) Identifying Hyperpalatable Foods Commonly Found in Homes (1:04:48) Protein's Interplay with Hyperpalatable Foods: A Detailed Study (1:09:39) Examining Caloric Intake and Overeating Tendencies with Hyperpalatable Foods (1:16:48) Unveiling the Hidden Mechanics of Hyperpalatability: Satisfaction vs. Energy Density (1:19:18) Practical Strategies for Managing Hyperpalatable Food Consumption (1:22:59) Global Health Impacts of Hyperpalatable Foods: An In-Depth Review (1:28:39) Future Trends in Food Policy and Public Health Concerning Hyperpalatable Foods (1:33:18) Replacing Sugar with Artificial Non-Nutritive Sweeteners: Pros and Cons (1:41:11) Concluding Remarks on Hyperpalatable Foods and Health (1:44:14) Learn more about Dr Tera Fazzino here, and discover her lab at https://fazzinolab.ku.edu/. Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

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

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

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

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

Explore the intriguing intersection of diet, lifestyle, and longevity in episode #293, featuring renowned cardiologist and epidemiologist Dr. Gary Fraser. As a distinguished professor with a unique perspective from his long-standing involvement in the Seventh-day Adventist Church, Dr. Fraser brings a wealth of knowledge on the impact of vegetarian diets and lifestyle choices on health outcomes. In our discussion, we delve into the fascinating findings from his extensive research, uncovering the nuanced ways our dietary habits influence our well-being and life expectancy. While Dr. Fraser sheds light on the complex world of nutritional science, we also touch upon the interplay of faith, health, and scientific objectivity, offering a thought-provoking blend of professional insights and personal beliefs. Tune in for an episode that promises to enlighten and challenge your understanding of the profound relationship between what we eat and how we live. We discuss: Intro (00:00) Discovering Gary Frazier's Scientific Career (02:04) What Influences a Scientist's Change of Mind? (08:17) How to Avoid Bias in Nutritional Data Analysis (15:07) Exploring the Seventh-Day Adventist Perspective on Nutrition and Lifestyle (20:46) Investigating Longevity in Vegetarians and Non-Vegetarians within the Seventh-Day Adventist Community (25:13) Comparing Health and Longevity: Seventh-Day Adventists vs Average Americans (29:59) Analysing Body Weight Differences: Adventists vs Typical Americans (33:30) Muscle Mass and Bone Density: Insights from the Seventh-Day Adventist Population (39:38) The Impact of Protein Consumption and Physical Activity on Strength (44:16) Dietary Variations Among Seventh-Day Adventist Women and Men (48:14) Evaluating the Risks and Benefits of Dairy Food Consumption (51:35) The Impact of Long-Term Diets on Health (1:05:15) Omega 3 Supplementation vs Fatty Fish: What Does Research Indicate? (1:07:19) An Introduction to the Seventh-Day Adventist Church (1:09:00) Uncovering the Story of John Harvey Kellogg (1:12:56) Exploring the Link Between Plant-Based Diet Patterns and Reproductive Health (1:16:36) The Role of the Seventh-Day Adventist in the Battle Creek Sanitarium (1:20:58) Gary Frazier: A Scientist Embracing Seventh-Day Adventist Beliefs (1:24:58) Addressing Major Criticisms of Gary Frazier's Nutrition Research (1:30:24) Diet Comparisons: Adventist Vegetarians vs EPIC-Oxford and British Vegetarians (1:34:49) Assessing Diet Quality in Adventists: Vegans, Vegetarians, and Non-Vegetarians (1:39:31) The Role of DNA Methylation in Diet and Health (1:44:26) Identifying Main Mechanisms Behind Health Outcomes (1:47:03) Investigating Dietary Patterns in Adventists: A Study on Lupus Correlation (1:48:55) Delving into Additional Research on the Seventh-Day Adventist Diet (1:52:08) What Does Adventist Diet Research Reveal About Dairy? (1:54:53) Identifying the Most Significant Dietary Change for American Health and Longevity (2:00:53) Where is the Future Heading in Diet Studies for Ultimate Human Health? (2:05:10) Outro (2:10:59) 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 #292. Break through the complexity of women's health in this masterclass featuring Dr Susan Davis AO, Dr Stacy Sims, and Dr Jen Gunter. Centred around menopause and hormone replacement therapy (HRT), this episode cuts through the noise to bring you what you really need to know about women's health. Drawing from the best of four highly acclaimed episodes, we offer a comprehensive exploration of menopause's multifaceted impact on health. Discover practical strategies, informed by top experts, to guide you through this transformative life stage with confidence. We discuss: Intro (00:00) What is Menopause? An Essential Definition (02:17) Impact of Hysterectomy on Menopause (04:25) Birth Control Pills & Their Impact on Menopause (05:48) In-Depth Analysis: The Perimenopause Phase (06:11) Understand Menopause Symptoms (07:11) Menopause Uncovered: What's Happening to Women? (12:15) Taking Control: Proactive Menopause Management (28:24) Effective Menopause Management: Expert Guidelines (32:47) Exploring Hormone Replacement Therapy (41:42) Hormone Therapy Insights for Women 50+ (54:32) HRT's Impact on Cognitive Health (58:15) Addressing Early Onset Menopause (1:06:17) Exercise Strategies for Bone Health Post-Menopause (1:26:42) Managing Night Sweats and Hot Flashes (1:28:40) Menopause and Weight Gain: What to Know (1:35:21) Fitness and Nutrition for Women in Their 60s (1:46:19) Menopause Testing (2:06:05) Exploring the Grandmother Hypothesis (2:10:41) Do we need Hormone Replacement Therapy? (2:14:00) Bioidentical Hormones (2:21:31) Alternative Solutions for Hot Flashes (2:30:22) Outro (2:36:06) Listen to previous episodes and connect with today's guests: Professor Susan Davis: https://theproof.com/tag/susan-davis/ Dr Stacy Sims: https://theproof.com/tag/stacy-sims/ Dr Jen Gunter: https://theproof.com/tag/jen-gunter/ Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

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

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

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

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

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

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

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

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

Episode #283. Have you ever thought about how you can improve your health and well-being by aligning with your internal clocks? Join me as I sit down with circadian biology expert Dr Satchin Panda to learn his six essential tips for nurturing our circadian rhythm. Specifically, we discuss: Introduction (00:00) The Importance of Sleep Optimisation (02:26) Factors Influencing Sleep: Genes vs Daily Behaviours (11:01) The Relationship Between Caffeine and Sleep (15:35) Melatonin: Understanding Suppressors, Dosage, and Supplementation (20:23) Is It Possible to Compensate for Lost Sleep? (33:11) The Link Between Sleep Deprivation and Body Fat Accumulation (35:33) Should We Eat Immediately After Waking Up? (42:18) Time-Restricted Eating and Its Impact on Circadian Rhythms (47:40) Timing Your Meals: When Should You Consume Most of Your Daily Calories? (58:51) Time-Restricted Eating and Its Effect on Mitochondrial Function (1:03:58) Gender Differences: How Time-Restricted Eating Affects Health Outcomes in Men vs Women (1:10:12) The Ideal Amount of Daylight Exposure for Optimal Health (1:17:05) Determining the Best Time of Day to Exercise (1:28:05) Preparing for Bed: The Importance of Avoiding Food and Bright Lights Two Hours Before Sleep (1:34:31) Prioritising Lifestyle Habits: Which One Reigns Supreme? (1:40:03) Conclusion (1:45:04) Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #282. What do you really need to know about omega-3s and omega-6s? What does evolution have to do with our diet? And does eating one egg burrito mean you're not vegan? Discover the answers to these questions and more in this episode, where I sit down with Drew Harrisberg to discuss all things omegas, evolution, and ethics. Specifically, we discuss: Introduction (00:00) Simon Hill Tests Drew's Workout Protocol: Ideal Weights & Zone 2 Combo for the Busy Lifestyle (03:15) Machine vs. Free Weights: The Best Choice for Strength & Hypertrophy (10:16) Omega 3 & Omega 6 Essentials: Episode Summary with Philip Calder (26:15) Ethical Veganism: Can You Be Vegan after eating one egg? (53:40) Dr. Anthony Chaffee vs. Simon Hill: Did Our Ancestors Follow a Carnivore Diet?(1:13:45) Banana-Blueberry Smoothie Study: How Polyphenol Oxidase Affects Flavan-3-ols Bioavailability (1:39:32) Joey Swoll on Gym Influencers: Filming Workouts (1:53:04) Life's Purpose: The Importance of Serving Others (2:00:00) Outro (2:08:56) To connect with Drew, you can reach him via his Instagram or website, Drew's Daily Dose. He also has a training program to put many of the principles he has discussed on the show into practice. Make sure to catch his previous episodes on the show, available on *The Proof* website, and check out the resources below for more. Listen to Episode #278 with Phillip Calder to learn all about omega-3s and omega-6s at this link. If you're looking for an omega-3 supplement, I personally use Eimele Optimal Omega+; use code OMEGAPLUS for a discount. Optimise your health with InsideTracker's biomarker analysis. Get exclusive access to InsideTracker's new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

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

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

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

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

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

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

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

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

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

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

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

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