The Proof with Simon Hill

Episode #346. Keen to commit to your health in 2025? Tune in for the ultimate cheat sheet, packed with the best insights from 2024 on nutrition, fitness, and longevity. This is your chance to reflect, reset, and step into the new year with actionable tips from the brightest minds in health and wellness. This special episode features wisdom from world-class experts, including Alan Aragon, Dr Kevin Maki, Dr Carol Kirkpatrick, Dr Nicholas Burd, Dr Venki Ramakrishnan, Dr Thomas Dayspring, Dr Kellyann Niotis, Dr Christos S. Mantzoros, Dr Karl Nadolsky, Dr Daniel Soffer, Dr Michael Hill, Dr Alyssa Olenick, Dr Jen Gunter, Robin Sharma, and Dr Christopher Gardner. Specifically, we cover: Introduction (00:00) Effective, evidence-based weight loss strategies (01:35) The importance of protein for health and metabolism (10:07) Unpacking the 30-30-30 framework for sustainable health (14:27) Optimal vs. Maximal Protein Intake for Muscle Growth (28:11) How lifestyle choices influence the science of ageing (32:03) The role of cholesterol in dementia risk (41:08) Diet Choices That May Help Prevent Dementia (48:41) Understanding the personal fat threshold in obesity (54:11) Strategies to reverse metabolic health challenges (58:10) Identifying High-Risk Indicators for Lipoprotein(a) (01:04:41) Debunking the Triglycerides-to-HDL Ratio Debate (01:17:30) Comparing ApoB and LDL Cholesterol in Cardiovascular Risk (01:25:48) Insights into microvascular dysfunction and cardiovascular health (01:34:19) Protein requirements for women and dietary guidance (01:45:12) Science-backed tips for muscle growth (01:51:06) Dispelling myths about menstrual health (01:55:00) The importance of mentors for growth and development (02:02:47) Key takeaways on cholesterol management and diet (02:05:13) DHA & EPA supplementation (2:08:30) Analysing cardiometabolic markers for better health (02:16:06) Outro (02:28:28) Head to the full show notes for more insights and to connect with today’s featured guests. This episode is brought to you by: 38TERA Consider 38TERA's DMN 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. Follow this link for 20% off one-time purchases and subscriptions. NordVPN Protect your personal data and browse with confidence using NordVPN. With fast servers and advanced encryption, NordVPN protects you – even on public Wi-Fi – and unlocks content worldwide. EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/theproof. Try it risk-free with a 30-day money-back guarantee. 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 #345. Don’t take your eyesight for granted. Join me as I sit down with optometrist Dr Joseph Allen to discover science-backed ways to care for your eyes, including common eye health myths, practical strategies for protecting your vision, and expert advice on maintaining healthy eyes for life. Learn how diet and lifestyle affect your eyesight, the truth about blue light glasses, and why regular eye exams are essential. Dr Allen also shares tips on contact lens safety, myopia prevention, and keeping your eyes healthy for years to come. Specifically, we discuss:  Introduction to Eye Health and Dr. Joseph Allen's Expertise (00:00) Dr Allen’s Journey: From Thick Glasses to Optometry Career (02:18) Busting Eye Health Myths and Misconceptions (06:25) How the Human Eye Works: Vision Explained (08:39) Top Eye Conditions: Causes, Symptoms, and Treatments (11:04) The Myopia Epidemic: Causes and Solutions (19:50) Best Practices for Maintaining Optimal Eye Health (25:12) Do Blue Light Blocking Glasses Work? A Scientific Look (33:30) The Role of Diet in Eye Health: What to Eat for Better Vision (39:52) Omega-3 Fatty Acids and Their Impact on Eye Health (46:54) Key Nutrients for Vision: Lutein, Zeaxanthin, and Leafy Greens (01:04:40) Essential Vitamins and Nutrients for Long-Term Eye Health (01:14:10) The Truth About Eye Exercises: Myths and Realities (01:21:17) Contact Lenses: Risks, Benefits, and Best Practices (01:29:16) Vision Correction Surgery: Future Trends and Options (01:33:49) Age-Related Vision Challenges: Managing Presbyopia and More (01:38:53) Expert Tips and Final Recommendations for Lifelong Eye Health (01:44:42) Learn more from Dr Joseph Allen on YouTube, and connect with him on Instagram, Facebook, or Twitter/X. This episode is brought to you by: 38TERA Consider 38TERA's DMN 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. Follow this link for 20% off one-time purchases and subscriptions. 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. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get up to 20% off plus a FREE rechargeable frother and glass beaker when you purchase exclusively at piquelife.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 #344. Creatine isn’t just for athletes – it’s a powerhouse supplement that benefits people of all ages and activity levels. Join me to unpack the science behind creatine and explore five evidence-based reasons why it could play a vital role in improving your health and performance. You’ll learn how creatine supports muscle strength, endurance, brain function, and even bone health. I’ll also break down dosing guidelines, clear up common misconceptions, and explore how this safe, well-studied supplement could be a game-changer for your health and performance. Specifically, we discuss: Introduction to Creatine: The Supplement Everyone Should Consider (00:00) What is Creatine? Basics, Benefits, and Origins Explained (00:56) Strength & Muscle Mass: How Creatine Amplifies Gains (03:22) Endurance & Recovery: Boost Performance with Creatine (09:24) Osteoarthritis Relief: Creatine for Joint Health and Mobility (12:56) Brain Health & Cognition: How Creatine Enhances Mental Performance (15:29) Bone Health: Strengthen Your Bones with Creatine (22:23) Choosing the Best Creatine: Types, Quality, and Recommendations (24:25) Creatine Dosage: How Much to Take for Optimal Results (28:31) Conclusion: Unlock the Full Potential of Creatine (31:08) This episode is brought to you by: 38TERA Consider 38TERA's DMN 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. Follow this link for 20% off one-time purchases and subscriptions. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase 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. 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 #343. Vegan vs. carnivore – which diet stands up to the science? Join me in this fiery debate to find out. Hosted by Ellen Fisher, this thought-provoking episode pits me, Simon Hill, against Dr Robert Kiltz, a leading voice in the carnivore and keto movements. Together, we explore opposing perspectives on nutrition, from the hierarchy of evidence to the health implications of plant-based and animal-based diets. Whether you’re vegan, carnivore, or somewhere in between, this conversation will challenge your views and help you make more informed decisions about your health and the planet. Specifically, we discuss: Introduction (00:00) Personal Health Journeys: How Diet Shapes Our Lives (02:20) Scientific Evidence vs. Personal Anecdotes: Finding the Truth (07:50) Nutritional Science and Its Impact on Public Health (16:51) Mechanisms and Metabolic Health (22:55) Why Experts Disagree: Conflicting Views on Diet and Health (30:16) Ansel Keys Revisited: The Fat vs. Sugar Debate in Nutrition (54:45) Outliers in Research: How They Influence Diet Discussions (55:55) Did Humans Evolve to Eat Meat or Plants? (57:36) The Role of Fat: Separating Myths from Scientific Evidence (59:23) How Funding Influences Scientific Studies and Nutrition Advice (01:08:57) Why Dietary Guidelines Are So Complex and Confusing (01:13:17) Plant-Based vs. Carnivore: Which Diet Is Healthier? (01:18:58) Anecdotes in Nutrition: Do Personal Stories Hold Weight? (01:26:16) Diverse Perspectives: Why They Matter in Nutrition Science (01:30:44) Is There an Objective Truth in Nutrition Science? (01:46:01) Diet and Individual Truths: Why One Size Doesn’t Fit All (01:46:27) Profit Motives in Science and Medicine: What’s the Impact? (01:48:22) Processed Foods: Their Role in the Decline of Public Health (01:50:18) Health Testing: Can We Trust the Results? (01:53:03) Balancing Diet and Nutritional Freedom: Finding What Works (01:54:14) The Power of Stories: How They Shape Our Nutrition Beliefs (01:57:24) Evolutionary Diets: Do They Hold the Key to Health? (02:13:07) Ethical Diets and Planetary Health: Making Sustainable Choices (02:29:42) Final Reflections: Key Insights from the Nutrition Debate (02:33:36) Discover more of The Ellen Fisher Podcast at https://www.ellenfisher.com/podcast. Learn more about Dr Kiltz at https://www.doctorkiltz.com/blog/. 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 20% off your first order and subscriptions. NordVPN Protect your personal data and browse with confidence using NordVPN. With fast servers and advanced encryption, NordVPN protects you – even on public Wi-Fi – and unlocks content worldwide. EXCLUSIVE NordVPN Deal ➼ nordvpn.com/theproof. Try it risk-free with a 30-day money-back guarantee. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com 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