The Proof with Simon Hill

Live better for longer

Live better for longer

  • 1 hour 31 minutes
    The missing ingredient to living longer, healthier and happier | Kasley Killam, MPH

    Episode #317. Are you neglecting your social health without realising it? We know connection is the often-forgotten pillar of wellbeing and longevity – but how much of a difference does it truly make to your physical and mental health? More than you might think. Join me as I sit down with Kasley Killam, a leading expert in social health, to discover the science behind why relationships are so critical to our well-being.

    In this episode, Kasley Killam paints a comprehensive picture of the importance of social health and how you can foster it. You’ll learn how connection affects physical and mental health, what good social health is, and how to achieve it. We also discuss what to do about difficult relationships, how to build a strong relationship with yourself, and how to fit intentional connection into a busy schedule.


    Specifically, we discuss:

    • Introduction to Kasley Killam and Her New Book (00:00)
    • What is Social Health? (03:11)
    • The Importance of Social Health (06:17)
    • Mechanisms Linking Social Health and Physical Health (11:04)
    • Practical Tips to Boost Your Social Health (16:48)
    • Overcoming Challenges & Misconceptions About Social Health (20:44)
    • Personal Practices and Experiments (22:29)
    • Building and Assessing Social Health (34:32)
    • The Decline of Friendships and Social Health (44:32)
    • Impact of Technology on Social Connections (47:10)
    • Work Trends and Social Health (49:11)
    • Public Health and Social Health Innovations (50:12)
    • Fostering Social Health in the Corporate World (54:11)
    • Decode Your Social Health Style (01:00:37)
    • Self-Compassion and Building a Relationship with Yourself (01:15:04)
    • Envisioning a Socially Healthy Future (01:22:08)
    • Conclusion and Final Thoughts (01:23:37)


    Head to https://www.kasleykillam.com/ to learn more about Kasley Killam’s work and purchase her new book, The Art and Science of Connection. Connect with her on InstagramTwitter/X, and LinkedIn, and subscribe to her newsletter here.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    BON CHARGE

    Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount.

    Cozy Earth

    Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off.

    Eimele

    Use code SIMON at checkout for 10% off your first order.

    38TERA

    Use code THEPROOF for a discount at checkout.

    WHOOP

    Claim your first month free on join.whoop.com/simon.


    Want to support the show?

    The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    10 June 2024, 11:45 am
  • 1 hour 42 minutes
    Beating food addictions | Dr Jud Brewer

    Episode #316. Overeating is not your fault. But it is in your control – just not in the way you might think. Learn how to overcome food addiction in this conversation with psychiatrist, neuroscientist, and self-mastery expert, Dr Jud Brewer.

    Learn Dr Brewer’s secret to gaining control over your eating habits (and no, it’s not willpower). Discover why we overeat, the reason you can’t break bad habits, and how to take back your power over food as we unpack the science of behavioural change.


    Specifically, we discuss:

    • Introduction: Understanding the Brain and Habit Formation (00:13)
    • Key Elements of Habit Formation (02:55)
    • The Brain's Role in Decision-Making and Habit Change (10:02)
    • The Impact of Awareness and Mindfulness on Habit Change (14:58)
    • Analysing Eating Habits and the Food Environment (24:35)
    • Survivorship Bias in Successful Habit Change (27:36)
    • Emotional Eating and Coping Mechanisms (31:17)
    • Addressing Guilt, Shame, and Systemic Failures (36:24)
    • Environmental Influences on Eating Patterns (41:18)
    • Breaking Negative Eating Habits: Weight Loss Journey (49:00)
    • Effective Strategies to Stop Destructive Habits: Breathwork (58:53)
    • The Role of Psychedelics and Meditation in Overcoming Negative Eating Habits (1:01:24)
    • How the Brain Changes When We Modify Eating Habits (1:04:36)
    • Pharmacology vs. Mindfulness: Which Is More Effective? (1:07:57)
    • Practical Tips to Overcome Night Cravings (1:19:10)
    • Measuring Success in Habit Change (1:28:50)
    • Debunking the 21-Day Habit Formation Myth (1:34:51)
    • Conclusion and Final Thoughts (1:35:54)


    Connect with Dr Jud Brewer on InstagramTwitter/XYouTube, and Threads. Learn more about Dr Brewer on his website, https://drjud.com/, where you can also order his latest book, The Hunger Habit.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    Sun Home Saunas

    Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.

    Momentous

    My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com

    Cozy Earth

    Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off.

    Eimele

    Use code SIMON at checkout for 10% off your first order.

    38TERA

    Use code THEPROOF for a discount at checkout.

    WHOOP

    Claim your first month free on join.whoop.com/simon.

    Want to support the show?

    The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    Watch the episodes on YouTube or listen on Apple/Spotify

    Connect with me on InstagramTwitter, 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

    4 June 2024, 11:45 am
  • 2 hours 52 minutes
    The single most important blood test to know your risk of cardiovascular disease | ApoB Masterclass

    Episode #315. What is ApoB and why should you care? In this latest instalment of our masterclass series, I’ve distilled the essential insights about apolipoprotein B (ApoB) into one informative episode. Join top experts including Dr Thomas Dayspring, Dr William Cromwell, Danny Lennon, Dr Alan Flanagan, and Dr Gil Carvalho as they unravel the significance of ApoB as a crucial marker of cardiovascular health. This episode provides a thorough understanding of why ApoB matters and how it impacts your health.

    We unpack the essentials of ApoB, covering its role in cholesterol transport and why it's a key marker for heart disease risk. You'll learn how ApoB affects cardiovascular health, from the way it modifies LDL particles to its impact on atherosclerosis and longevity. We discuss the best ways to measure ApoB, its normal levels, and what causes it to rise. The episode also explores the relationship between ApoB and saturated fats, and why it's a more reliable risk marker than LDL cholesterol. By the end, you'll have a clear understanding of why ApoB matters for your heart health and how it can help guide better health choices.


    Specifically, we discuss:

    • Introduction (00:00)
    • Lipoproteins & Cholesterol: Transport and Recycling (00:43)
    • Cholesterol's Role in Lipoproteins (26:40)
    • Is ApoB a More Accurate Marker of Cardiovascular Risk? (31:13)
    • Endothelial Transcytosis of Lipoproteins (39:42)
    • LDL Modification and Aggregation (49:17)
    • Evidence for ApoB's Role in Atherosclerosis (55:49)
    • ApoB and Genetics (58:29)
    • ApoB and Longevity (1:02:16)
    • Mechanisms Behind Elevated ApoB Levels (1:05:14)
    • Why ApoB is the Best Predictor of Cardiovascular Disease (1:08:52)
    • ApoB vs LDL-Cholesterol: Understanding the Discordance (1:21:00)
    • Healthy ApoB Levels for Young Adults (1:31:39)
    • Causes of Elevated ApoB Levels (1:45:16)
    • Target ApoB Levels for Cardiovascular Disease Prevention (2:04:31)
    • The History and Evolution of the Lipid Hypothesis (2:07:27)
    • Role of ApoB Lipoproteins in Atherosclerosis (2:10:21)
    • Importance of ApoB as a Cardiovascular Risk Marker and Its Clinical Application (2:18:39)
    • Impact of Saturated Fat on ApoB and Cardiovascular Disease (2:27:47)
    • Top Saturated Fat Foods That Increase Cardiovascular Risk (2:33:53)
    • Impact of Saturated Fat on ApoB and Cardiovascular Disease (2:35:49)
    • Dietary Changes to Lower ApoB Levels (2:38:59)
    • Outro (2:45:54)


    Read more about the guests featured on this episode or connect with them on their respective pages on The Proof website: Dr Thomas DayspringDr William CromwellDanny LennonDr Alan Flanagan, and Dr Gil Carvalho.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    BON CHARGE

    Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount.

    Shopify

    Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.

    Sun Home Saunas

    Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.


    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    27 May 2024, 11:45 am
  • 1 hour 25 minutes
    Using the written word to improve mental health | IN-Q

    Episode #314. Science tells us we need relationships to live better, for longer. But how do we cultivate our relationships to benefit ourselves and our loved ones? Join me in Episode #314 as I sit down with IN-Q for an exploration of creativity, self-compassion, and empathy.

    In this episode, you’ll discover why you should learn to be vulnerable and how to do so. We discuss the danger of loneliness and how to improve life satisfaction, why creativity is a crucial practice for everyone, and how you can truly learn from failure. IN-Q also shares some of his poetry as well as key moments in his journey to where he is today.


    Specifically, we discuss::

    • Introduction (0:00)
    • IN-Q Performs His Poem “Growth AKA Goldfish” (1:32)
    • The Importance of Emotional Health and Vulnerability (5:48)
    • Does Expressing Emotions Show Weakness? (12:34)
    • The Creative Process and Overcoming Failure (19:06)
    • From Poetry to Platinum Hits: A Diverse Creative Journey (29:19)
    • The Intention Behind Poetry and Empowering Through Creativity (34:40)
    • The Creative Process: Inspiration, Writing, and Reflection (41:57)
    • Finding Play and Presence in Life (47:04)
    • A Poet's Journey: From Personal Struggles to Creative Expression (50:58)
    • Love, Relationships, and the Quest for Connection (1:01:09)
    • Launching "The Never-Ending Now" Poetry Journal and Album (1:12:46)
    • Closing with Empowerment: A Poem of Pride (1:14:06)
    • Outro (1:18:35)


    Connect with IN-Q on Instagram. His website, in-q.com, is your go-to to learn more, listen to The Never Ending Now album, shop his journal and book, and more.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    Sun Home Saunas

    Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.

    BON CHARGE

    Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount.

    Momentous

    My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com

    Eimele

    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.

    38TERA

    Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.


    Want to support the show?

    The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    20 May 2024, 11:45 am
  • 2 hours 54 minutes
    Myths about your period | Jen Gunter, Md

    Episode #313. Is your menstrual cycle normal? How is the pill affecting your body? Join me as I sit down with Dr Jen Gunter, a renowned expert in women's health, to answer these questions and many more as we take a deep dive into contraception, the menstrual cycle, and common female health myths.

    You’ll learn about the key phases of the menstrual cycle and the associated symptoms, discover how different forms of hormonal contraception work and whether they’re safe, debunk a series of pervasive female health myths, and much more. Whether you personally menstruate or use contraceptives or know someone who does – effectively everyone – this episode is an essential listen on female health.


    Specifically, we discuss:

    • Intro (00:00)
    • The Impact of Disinformation on Women's Health Choices (01:17)
    • Exploring Gaps in Medical Research on Female Physiology (07:17)
    • Navigating Misinformation and Vulnerability in Women's Health (15:52)
    • The Importance of the Menstrual Cycle: A Comprehensive Overview (17:44)
    • Inclusivity and Language in Medical and Social Contexts (33:12)
    • The Phases of the Menstrual Cycle: A Detailed Explanation (41:02)
    • Female Physiology: Mechanism and Function of Menstruation (50:25)
    • COVID Vaccines: Effects on Menstrual Cycles and Fertility (01:01:55)
    • Menstrual Myths Debunked: Separating Fact from Fiction (01:06:00)
    • Managing Menstrual Symptoms and Pain: Expert Advice (01:13:45)
    • Hormonal Health Myths: Dutch Test, Birth Control Pill, and Diet (01:39:33)
    • Osteoporosis and Birth Control Pills: Is There a Connection? (01:46:26)
    • Birth Control and Cancer Risk: Examining the Evidence (01:51:25)
    • Birth Control Pills and Acne (01:57:30)
    • Menstrual Cycle: Detoxification and Birth Control's Impact on Maturation (02:02:03)
    • Emergency Contraception Options: Plan B and Ella (02:08:48)
    • Abortion: Laws, Misconceptions, and Future Implications (02:30:03)
    • Final Thoughts and Empowering Women in Health Choices (02:45:56)


    Connect with Dr Jen Gunter on InstagramTwitter, and TikTok. Order her new book, Blood: the Science, Medicine and Mythology of Menstruation, here. For even more comprehensive information, you can read Dr Gunter’s other books, The Vagina Bible and The Menopause Manifesto. Head to her blog, https://vajenda.substack.com/, for frequent newsletters and articles.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Head to insidetracker.com/simon and get 10% off the InsideTracker subscription and any plan.

    BON CHARGE

    Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount.

    Sun Home Saunas

    Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.


    Want to support the show?

    The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.


    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Watch the episodes on YouTube or listen on Apple/Spotify

    14 May 2024, 11:45 am
  • 2 hours 52 seconds
    Vegan vs Omnivore twins study | Christopher Gardner, PhD

    Episode #312. Vegan vs. omnivore: learn about the Netflix documentary “You Are What You Eat” and the associated twin study with lead researcher, Christopher Gardner PhD. You’ll learn about why Dr Gardner designed the study the way he did, unpack some key findings, and hear his response to criticisms.

    From publication, this study gained major media attention that was only amplified by the release of “You Are What You Eat”. With popularity comes criticism, in this case from some big names in online nutrition spaces. Hear the truth about the controversy surrounding this study and documentary, straight from the source.


    Specifically, we discuss:

    • Intro (00:00)
    • Introduction and background on Christopher Gardner's recent twin study (01:36)
    • Navigating the Challenges of Science Communication and Critique (08:28)
    • Introduction to the Twin Study and Its Unique Design (16:36)
    • The Role of Identical Twins and Defining Plant-Based vs. Omnivorous Diets (22:45)
    • Dietary Patterns and Health Outcomes: The Vegan and Omnivorous Diets (27:25)
    • Diet Satisfaction and Adherence in Nutritional Studies (36:34)
    • The Science of Study Design: Primary vs. Secondary Outcomes (42:05)
    • Responding to critiques on calorie differences (51:58)
    • Cardiometabolic Markers and Diet: A Deep Dive (55:17)
    • Twin Nutrition Study Deep Dive: Lipid Markers, Cardiovascular Risk, and the Impact of Diet (01:00:13)
    • Responding to Critiques (Peter Attia): The Complexity of Diet Studies (01:14:07)
    • Addressing Critique of Mark Hyman (01:29:24)
    • Funding from Beyond Meat and other organisations (01:38:55)
    • Teaching about sustainability and stealth nutrition - Nina Teicholz critique (01:44:29)
    • Is Plant-Based Diet good for the environmental health? (01:48:00)
    • Reflecting on critiques and potential improvements to the study (01:53:47)
    • Personal experience with the Netflix documentary (01:55:45)
    • Outro (01:57:54)


    Connect with Professor Christopher Gardner on Twitter/X and Instagram. Head to https://nutrition.stanford.edu/ for more resources and studies, and the Stanford Nutrition YouTube channel for more videos. Listen to past episodes featuring Professor Gardner here.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    Sun Home Saunas

    Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.

    Momentous

    My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com

    Eimele

    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.

    38TERA

    Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    Watch the episodes on YouTube or listen on Apple/Spotify

    Connect with me on InstagramTwitter, 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

    7 May 2024, 11:45 am
  • 3 hours 12 minutes
    Is high cholesterol on a keto diet always a problem? | Dave Feldman and William Cromwell, Md

    Some people follow a ketogenic diet seeking to lose weight, feel more energised, or gain control over their eating habits. Others may turn to this diet in an effort to treat conditions such as epilepsy, bipolar disorder, diabetes and inflammatory diseases. Regardless of their reasoning for adopting this eating pattern, a key question remains: is there ever an instance where having high LDL cholesterol levels on a ketogenic diet can be safe? In Episode #311, I’m joined by Dr William Cromwell, MD and Dave Feldman to explore this question.

    In this discussion, Dr William Cromwell and Dave Feldman share their professional opinions on whether high cholesterol on a keto diet is a problem. We investigate where their opinions align and where they differ, where Dave’s hypotheses diverge from the norm, and what we do and don’t know with the available evidence. We also explore the significance of ApoB, lifespan and healthspan considerations, research Dave is currently conducting, and much more.


    Specifically, we discuss:

    • Intro (00:00)
    • Dr. William Cromwell: Background as a Lipidologist and LDL Research (01:54)
    • Dave Feldman's Ketogenic Diet and Elevated LDL Experience (05:34)
    • Unpacking the Lipid Hypothesis and Cardiovascular Risk (12:30)
    • The history and evolution of the lipid hypothesis (20:40)
    • The role of apoB lipoproteins in atherosclerosis (23:39)
    • Factors beyond apoB involved in atherosclerosis and mortality risk (31:59)
    • The complexity of interpreting mortality data in the context of apoB (41:40)
    • Macrophages and the process of atherosclerosis (44:00)
    • Beyond ApoB: Metabolic Vulnerability, Inflammation and Mortality Risk (52:57)
    • Transcytosis: A New Perspective on LDL Movement and Atherosclerosis (1:10:36)
    • Exploring Low Cholesterol Impacts and Genetic Disorders (1:17:30)
    • Macrophage function and phenotype in the context of different drivers of high apoB (1:22:30)
    • Defining Lean Mass Hyper-responders in the Context of a Ketogenic Diet (1:31:40)
    • Investigating PCSK9 and Its Effects on Healthspan (1:38:00)
    • Assessing cardiovascular risk in lean mass hyper-responders (1:43:50)
    • Statin safety, adverse effects, and patient reluctance (2:01:54)
    • Ketogenic Diets and Elevated LDL: Balancing Individual Risks and Benefits in the Absence of Long-term Data (2:10:40)
    • Insulin Resistance, ApoB, and Cardiovascular Risk: Navigating the Challenges in Assessment and Imaging (2:18:12)
    • Lean Mass Hyper-responder Study: Design, Recruitment, and Eligibility Criteria (2:32:45)
    • Closing Perspectives on Research and Dietary Options (3:04:47)
    • Outro (3:06:42)


    Connect with Dr William Cromwell: Twitter/XLinkedIn, and https://www.mylipid.com/. Discover more of his work with Precision Health Reports: Twitter/XLinkedInFacebookInstagram, and at https://precisionhealthreports.com/.

    Connect with Dave Feldman: Twitter/XYouTube, and Instagram, and discover more of his work at https://citizensciencefoundation.org/https://ownyourlabs.com/, and https://cholesterolcode.com/.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    Shopify

    Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.

    Sun Home Saunas

    Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.

    29 April 2024, 11:45 am
  • 1 hour 51 minutes
    The latest science on protein | Nicholas Burd, PhD

    Episode #310. For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake.

    Discover the nuanced difference between optimising and maximising intake, the problem with eating too much protein, and why getting protein from whole foods is important. We also cover protein timing and distribution, supplementation, and much more.


    Specifically, we discuss:

    • Intro (00:00)
    • Introduction to Nicholas Burd's Work as a Muscle Physiologist (01:32)
    • Exploring Muscle Protein Turnover and Renewal (03:57)
    • Muscle Fibre Hyperplasia vs. Hypertrophy in Humans (08:06)
    • The Role of Protein Metabolism in Muscle Physiology (15:21)
    • Optimal vs. Maximal Protein Intake for Muscle Growth (19:12)
    • Understanding Amino Acid Oxidation and Its Implications for Muscle Growth (23:05)
    • Leveraging Food Matrix Effects for Optimal Protein Utilisation (33:39)
    • The Role of Dietary Fats in Potentiating Amino Acid Utilisation (38:55)
    • How Low-Carb Diets Influence Protein Requirements (43:50)
    • Protein Requirements During Energy Restriction and Weight Loss (46:54)
    • Optimising Protein Intake for Endurance Athletes (48:08)
    • Nutrient Timing and Protein Distribution (1:05:06)
    • Maximising Dietary Protein Absorption and Utilisation (1:12:34)
    • Protein intake from the perspective of muscle physiologist (1:18:09)
    • Sex-Based Differences in Protein Metabolism with Aging (1:20:45)
    • Should You Supplement With Essential Amino Acids or BCAAs? (1:26:12)
    • Exploring the Rationale Behind Collagen Supplementation (1:30:43)
    • Biggest Protein Myths Debunked (1:40:16)
    • Outro (1:42:45)

    Learn more about Dr Nicholas Burd on his staff profile, and read his publications on ResearchGate.

    If you’re interested in learning more about protein, make sure to listen to Episode #290, a protein masterclass featuring world-renowned experts.


    This episode is brought to you by:

    InsideTracker

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    BON CHARGE

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    Eimele

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    38TERA

    Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.


    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    Watch the episodes on YouTube or listen on Apple/Spotify

    Connect with me on InstagramTwitter, 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

    22 April 2024, 11:45 am
  • 2 hours 7 seconds
    Optimising testosterone levels in men | Dr Adam Hotchkiss

    Episode #309. Testosterone: we hear it thrown around constantly as the silver bullet for curing all kinds of symptoms. Join me as I sit down with Dr Adam Hotchkiss, podiatric physician and foot surgeon turned human optimisation specialist, to answer all your burning questions about testosterone, TRT, steroids, and more. This is an important listen for any men considering using steroids to enhance their physique or looking to safely increase testosterone without compromising fertility.

    We take a deep dive into testosterone in this episode, covering what it is, what’s considered normal and healthy levels in men, and symptoms of low testosterone. Dr Hotchkiss breaks down how lifestyle factors can influence your testosterone, explains how to boost it (and whether you need to), and covers concerns about fertility and heart disease.


    Specifically, we discuss:

    • Introduction (00:00)
    • Adam Hotchkiss' Journey: From Podiatry to Hormonal Health Optimisation (03:55)
    • Understanding testosterone's functions, symptoms of deficiency, and impact on overall health (12:00)
    • How the body makes testosterone? (20:56)
    • Understanding Total, Free, and Bioavailable Testosterone Levels (24:35)
    • Examining Testosterone Reference Ranges and How They've Changed Over Time (29:46)
    • Role of Oestrogen in Testosterone Replacement Therapy Benefits (38:27)
    • Preserving Fertility While on Testosterone Therapy: HCG and Other Options (48:48)
    • HCG and Testosterone Replacement Therapy (TRT): What You Need to Know (55:17)
    • Testosterone Replacement Therapy (TRT): When Is It Necessary? (1:01:09)
    • Understanding Testosterone Replacement Therapy: Bioidentical vs Synthetic (1:04:56)
    • The Science Behind Steroid Abuse: What Young Men Need to Know (1:12:39)
    • How Does Testosterone Affect Cardiovascular Health? (1:16:02)
    • Optimising Testosterone Levels Through Lifestyle Changes: Nutrition, Sleep, Exercise (1:20:28)
    • Do Testosterone-Boosting Supplements Really Work? (1:33:55)
    • Should You Optimise Testosterone Levels? Case Study and Discussion (1:36:30)
    • Trenbolone Exposed: Exploring the Evidence on Side Effects (1:44:35)
    • Outro (1:54:11)


    Connect with Dr Adam Hotchkiss on Instagram and learn more on YouTube.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    Bon Charge

    Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount.

    Eimele

    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.

    38TERA

    Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.


    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    Watch the episodes on YouTube or listen on Apple/Spotify

    Connect with me on InstagramTwitter, 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

    15 April 2024, 11:45 am
  • 1 hour 46 minutes
    Religion, spirituality and eating animals | Kameron Waters & Kip Andersen

    Episode #308. How would Jesus kill an animal? Join me as I sit down with filmmakers Kip Andersen and Kameron Waters to discuss their position on how religion and veganism intersect. Whether you are religious or not, there are many interesting points raised to reflect on further.

    In their new documentary Christspiracy, Kip and Kameron pose the question: is there a spiritual way to kill an animal? In this episode, they argue what they believe to be the accurate interpretation of what the Bible says about animal liberation, taking us on a journey of what the concept of dominion truly means. We discuss a 2000-year-old cover-up, whether eating meat as a Christian is hypocritical, the truth about regenerative agriculture, and much more.


    Specifically, we cover:

    • Intro (00:00)
    • Unveiling the Truth Behind Religious Misinterpretations (06:06)
    • Exploring the Daniel Fast: A Christian's Journey to Plant-Based Eating (13:43)
    • Connecting the Dots: The Nazarenes, Mistranslations, and Jesus' Controversial Temple Actions (19:07)
    • The Mistranslation of Dominion and Its Impact on Western World Beliefs (25:38)
    • Rethinking Christianity's Relationship with Animal Consumption (31:50)
    • Exploring the Intersection of Spirituality, Ethics, and Filmmaking: A Journey of Discovery (43:52)
    • How the Animal Agriculture Industry Influences Religious Views on Animal Consumption (50:57)
    • Is It Possible to be Spiritual and Consume Animal Products? (1:00:47)
    • Regenerative Farming: A Closer Look at Animal Welfare and Ethics (1:05:07)
    • Examining the Contradictions in Joel Salatin's Ethical Farming Practices (1:12:27)
    • How Different Religions Approach the Consumption and Killing of Animals (1:25:51)
    • Making "Christspiracy": How to Create an Engaging Film About Killing 70 Billion Animals (1:33:42)
    • Outro (1:39:27)


    Learn more about Christspiracy at https://www.christspiracy.com/. Connect with the Christspiracy community on InstagramFacebookYouTube, and TikTok.


    This episode is brought to you by:

    InsideTracker

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    Eimele

    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.

    38TERA

    Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

    WHOOP

    Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.


    Want to support the show?

    The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    Watch the episodes on YouTube or listen on Apple/Spotify

    Connect with me on InstagramTwitter, 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

    8 April 2024, 11:45 am
  • 1 hour 52 minutes
    Discovering the true currency of life | Robin Sharma

    Episode #307. According to Robin Sharma, eight factors define wealth – and only one of them is money. Join me in today’s episode as I sit down with this leadership expert and bestselling author to unpack what it truly means to be wealthy.

    You’ll learn about what happy people have in common, how to find more fulfilment, and how to perform a full reset on your life. Robin pulls back the curtain to offer a glimpse of what his habits look like and how you can implement habits to help you become your best self. Plus, discover why you should consider eating out alone, why you should be thinking about death, and plenty more in this insight-packed conversation.

    In any conversation considering the relationship between money and happiness, it’s important to note that not everyone has the time or resources to commit to self-improvement. If you’re in this camp, you’re far from alone. My advice would be to take the core principles discussed in this episode and find some goals that are reasonable for you. Even if you can only set aside fifteen minutes a day, any steps you can take have the potential to make a big difference in the long run.


    Specifically, we discuss:

    • Intro (00:00)
    • How Can Morning Rituals Boost Your Productivity and Creativity | Morning Routine of Robin Sharma (07:07)
    • Gratitude as a Foundation for Wealth (13:46)
    • The Eight Forms of Wealth: Redefining Success Beyond Money (16:19)
    • Beyond Imposter Syndrome: Finding Your Unique Value in the World (25:46)
    • Exploring the Eight Forms of Wealth for a Balanced Life (32:37)
    • Mastering the Art of Listening for Deeper Relationships (43:08)
    • Embracing Solitude, Kindness, and Generosity: The Path to Self-Growth and Empowerment (50:44)
    • Finding Silence and Self: Going Off-Grid for Inner Peace (01:06:52)
    • "I'll try" is a failure strategy... Not a success methodology. (01:12:53)
    • How Resentment Affects Your Life: Overcoming Emotional Baggage (01:14:58)
    • The Power of Minimalism in Reading: Mastering Fewer Books Deeply (01:20:00)
    • Finding Freedom in Writing: Lessons from a Decade of Lost Diaries (01:23:48)
    • How to Journal for Growth? (01:32:26)
    • Can Embracing Our Mortality Change the Way We Live and Work? (01:35:06)
    • Living Your life Fully so You Can Die Empty (01:38:12)
    • Recruiting a Dead Board of Directors for Life-Changing Wisdom (01:39:44)
    • How to Know You're on the Right Path? (01:44:44)
    • Outro (01:46:09)


    Learn more about Robin Sharma on his website, https://www.robinsharma.com/. Pre-order his new book, The Wealth Money Can’t Buy, here. You can connect with Robin on InstagramTwitter/X, and YouTube.


    Sponsors:

    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.

    My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com

    Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 

    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.


    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    Watch the episodes on YouTube or listen on Apple/Spotify

    Connect with me on InstagramTwitter, 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

    1 April 2024, 10:45 am
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