The Proof with Simon Hill – Details, episodes & analysis

Episode #328. Are eggs a superfood or a ticking time bomb? The answer is in your genes. Join me to unpack the surprising science of how eggs affect your health depending on your genetic makeup, helping you understand if they’re safe for you. Discover the two tests you can take to find out if you’re among the 30% of people who are cholesterol hyper-absorbers. You’ll also learn the difference between dietary and blood cholesterol, why cholesterol absorption varies, and what steps to take based on your test results. Specifically, we discuss: Introduction: Are Eggs Superfoods or Cholesterol Bombs? (00:00) Understanding Cholesterol: Dietary vs. Blood Levels (01:25) The Genetic Factors Influencing Cholesterol Absorption (04:31) Identifying Cholesterol Hyperabsorbers: Are You One? (09:20) Testing Methods for Cholesterol Sensitivity (12:41) Dietary Tips for Cholesterol Hyperabsorbers (13:59) Key Insights: 5 Critical Facts About Eggs and Heart Health (18:06) Concluding Thoughts (21:23) Head to the full show notes for supporting studies and phytosterol testing options. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Want to support the show? The best way to support the 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 #327. Butter, bone broth, and eating like our ancestors: join me on The Ellen Fisher Podcast to bust some prolific nutrition myths. Tune in to unpack my core nutrition philosophy, evaluate how popular diets can impact your health, and examine some key foods that are either idolised as superfoods or condemned as dangerous. If you have questions about keto, carnivore, antinutrients, or other hot nutrition topics, this episode is for you. Specifically, we discuss: Introduction (00:00) Exploring Personal Nutritional Philosophy (02:31) Science's Role in Nutritional Understanding (06:33) Integrating Science and Nature in Dietary Patterns (10:55) Ancestral Diets Explained (14:40) Saturated Fats and ApoB: Their Crucial Role in Diet (21:03) Strategies for Reducing Saturated Fat and ApoB Levels (26:49) Analyzing Evidence Against Saturated Fat Claims (30:16) Polyunsaturated Fats: Health Impacts Unveiled (40:13) Processed Foods and Overconsumption Risks (47:33) Butter and Saturated Fats: Revealing the True Health Effects (49:26) Comparative Analysis of Various Diets and Health Outcomes (53:30) Debunking Anti-Nutrient Myths (01:04:36) Debating Contrasting Nutritional Perspectives with Paul Saladino (01:16:07) Saturated Fats Comparison: Coconut vs. Red Meat (01:22:26) The Importance of Personal Health Metrics (01:25:15) Evaluating Plant Milks and Processed Food Alternatives (01:29:26) Beef Liver Consumption and Nutrient Toxicity Risks (01:31:15) Critiquing Vegan Diets and Low-Fat Diet Misconceptions (01:36:54) Holistic Health and Longevity: Defining the Ultimate Goal (01:45:32) Conclusion and Key Takeaways (01:48:07) Discover more of the Ellen Fisher podcast at https://www.ellenfisher.com/podcast, or listen to her previous appearance on The Proof. Visit the full show notes for more insights and supporting studies. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. LMNT Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #318. 50,000 women. 30 years of follow-up. The results of a new study are in: learn the truth about how your protein intake will affect your long-term health. What kind of protein should you consume? How much? And what difference will it really make on longevity? Today, I’m unpacking the results from the new study in the American Journal of Clinical Nutrition, “Dietary protein intake in midlife in relation to healthy aging - results from prospective Nurses' Health Study cohort”. This new study from researchers at Harvard University and Tufts University has been regularly misinterpreted online, and in this episode, I’ll set the facts straight. Learn the three most important protein takeaways from this study, hear my take on Layne Norton’s interpretation, and crack the code to using protein as a tool for healthy aging. Specifically, I cover: Introduction to Protein and Longevity (00:00) Study Overview and Methodology (01:24) Key Findings on Protein Sources (05:33) Lane Norton's Review and Critique (06:38) Analysis of Different Protein Types (10:02) Practical Recommendations for Protein Intake (17:13) Conclusion and Final Thoughts (21:34) If you’re interested in the Danish Dietary Guidelines, you can find them in English here. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

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

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

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

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

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

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

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