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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