The Proof with Simon Hill

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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