The Proof with Simon Hill

Episode #342. My all-in-one guide to nutrition: learn how to eat for health, performance, and the planet. In this special episode, I’m interviewed by Kristen Holmes, VP of Performance Science at WHOOP, for a conversation about the principles of plant-based eating and how our food choices influence long-term health and recovery. You’ll learn about the key principles of a healthy diet, the truth about protein and legumes, and the environmental impact of what’s on your plate. We also explore fascinating WHOOP data on how diet affects sleep and recovery, making this episode essential listening for anyone looking to optimise their health, performance, and wellness through nutrition. Specifically, we cover: My perspective on plant-based nutrition (00:00) Key principles of a healthy diet and debunking myths (03:29) Exploring Scientific Evidence Supporting Plant-Based Diets (13:01) How to transition to healthier dietary patterns (19:10) The truth about legumes and their nutritional value (24:17) Nutrition and protein sources in plant-based diets (31:00) Insights on sleep, recovery, and diet from Whoop data (41:16) The impact of food choices on the environment (50:24) Final thoughts and additional resources (57:03) This episode is brought to you by: 38TERA During Black Friday week get 20% off 38TERA's complete prebiotic DMN. Formulated by Dr Will Bulsiewicz and myself, DMN is the perfect way to conveniently take your gut health to the next level. Discount automatically applied at checkout at 38tera.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](https://eimele.com/essential-8/15660280.html.) and use code SIMON at checkout for 20% off your first order 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. LMNT LMNT’s Chocolate Medley is back. A variety pack of choc mint, choc chai, and choc raspberry electrolytes for proper hydration. Stay hydrated with LMNT. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.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. 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 #341. Confused about oils, butter, and fats in your diet? This masterclass explores which fats to prioritise, which to avoid, and how different types of fats influence your health. This episode features both a solo deep dive into the science of fats and expert contributions from past guests, offering practical tips and evidence-based guidance for smarter food choices. Joining me in this episode are world-class experts, including Dr Philip Calder, Dr Gary Fraser, Dr Gil Carvalho, Prof Roy Taylor, Dr Alan Flanagan, Dr Matthew Nagra, Dr Walter Willett, Dr Ayesha Sherzai, and Dr Dean Sherzai. Together, we unpack the science behind dietary fats and provide evidence-based insights to guide your long-term health decisions. Specifically, we discuss: Introduction (00:00) Understanding Dietary Fats: Saturated, Unsaturated, and Trans Fats (00:48) Essential vs. Non-Essential Fats (05:47) Omega-3 and Omega-6 Fatty Acids: Benefits and Sources (06:31) Brain Health and Omega-3s (07:48) Saturated vs. Unsaturated Fats and Cardiovascular Health (16:41) The Role of Omega-6 Fats in Inflammation (48:26) Insulin Resistance and Liver Fat (01:08:48) The Twin Cycle Hypothesis (01:11:04) Saturated vs. Unsaturated Fats and Fatty Liver (01:21:21) Canola Oil and Health (01:38:37) Dairy Fats and Cardiovascular Health (01:55:26) Optimising Fats in Your Diet (02:04:03) Conclusion and Recommendations (02:07:59) Head to the full show notes for additional resources and to connect with today’s guests. This episode is brought to you by: 38TERA During Black Friday week get 20% off 38TERA's complete prebiotic DMN. Formulated by Dr Will Bulsiewicz and myself, DMN is the perfect way to conveniently take your gut health to the next level. Discount automatically applied at checkout at 38tera.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 for 20% off your first order 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. Pique Tea Pique has unveiled its most exclusive Black Friday Cyber Monday offer ever! Get free exclusive gifts with link: piquelife.com/simon. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #340. Think metabolic health is all about carbs and calories? You might be missing a crucial part of the puzzle. Join me as I break down how the location and type of fat your body stores can dramatically impact your health and risk of disease. In this episode, you'll learn how body fat distribution influences your risk of metabolic disease, why weight impacts individuals differently, and how to determine if you have excess fat in your liver. Plus, discover my 6 key tips for enhancing your metabolic health through diet, exercise, and lifestyle adjustments. Specifically, we discuss: 00:00 What Is Metabolic Health and Why It Matters 00:41 The Root Cause of Poor Metabolic Health Revealed 02:55 Understanding Your Personal Fat Threshold (Key to Fat Loss) 04:32 The Twin Cycle Hypothesis: How Fat Affects Metabolism 05:10 Liver Fat: The Hidden Culprit of Metabolic Disorders 16:16 6 Proven Strategies to Reduce Ectopic & Visceral Fat 33:36 Key Takeaways: Fixing Metabolic Health in 6 Steps 35:00 Bonus Discover more insights and supporting studies in the full show notes. 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. Follow this link to Eimele's website for 20% off your first order 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. Use code LIVINGPROOF at checkout for 25% off and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75 at livemomentous.com. Eight Sleep Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF to get up to $600 off your Pod 4 Ultra purchase when bundled at eightsleep.com/theproof. This is their highest offer of the year! Try it risk-free for 30 days, with worldwide shipping. Birch Sleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 25% off all mattresses and 2 free pillows at birchliving.com/simonhill. 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 #339. Are you getting the full picture of your heart health? Learn why ApoB is the test you shouldn't skip. In this episode, I sit down with Dr Daniel Soffer, a preventive cardiologist and lipidologist, to break down the importance of ApoB testing for cardiovascular risk assessment. You'll learn why ApoB provides more comprehensive insights than LDL cholesterol alone, who can benefit most from this test, and how it fits into preventive cardiology. Dr Soffer shares practical advice for assessing cardiovascular disease risk, discusses the implications of diet and genetics on heart health, and explores case studies to help you understand when and why ApoB testing is crucial. Specifically, we discuss:  Introduction (00:00) Insight into Preventive Cardiology and Lipidology (01:38) Understanding Lipoproteins and Their Role in Cardiovascular Disease (06:40) Techniques for Lipoprotein Testing and Measurement (11:33) Exploring Atherosclerosis and Lipoprotein Retention Hypothesis (31:18) Epidemiological Changes in Health and Cardiovascular Profiles (55:06) Concerns about the Keto Diet and Elevated ApoB Levels (58:26) Approaches to Managing Elevated LDL Levels Clinically (01:01:13) The Role of Evidence-Based Medicine in Cardiovascular Guidelines (01:07:15) Comparing ApoB and LDL Cholesterol in Cardiovascular Risk (01:14:36) Understanding Discordance in Lipid Measurements (01:18:36) Advanced Imaging Techniques for Risk Assessment (01:25:50) Guidelines and Considerations for Statin Therapy (01:44:30) Coronary Artery Calcium Score, Stroke Risks, and Carotid Ultrasound (01:54:03) Dietary Interventions and Carotid Intima-Media Thickness (IMT) (01:59:22) Case Study: Family History’s Role in Cardiovascular Risk (02:05:05) Overview of Statins, PCSK9 Inhibitors, and Other Lipid-Lowering Therapies (02:12:24) Aspirin Therapy and Imaging in Cardiovascular Health (02:26:06) Setting Treatment Thresholds Based on ApoB Levels (02:39:57) Closing Thoughts on Cardiovascular Risk and ApoB (02:44:16) 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. 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. Use code LIVINGPROOF at checkout for 25% off and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75 at at livemomentous.com. Pique Tea Pique’s Black Friday special is HERE. For a limited time, get a Chai tea FREE with your qualifying purchase at piquelife.com/simon. This is the only time you can get your hands on their Chai. Act fast; this limited-time offering is sure to sell out! The offer ends November 16th. Eight Sleep Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF to get up to $600 off your Pod 4 Ultra purchase when bundled at eightsleep.com/theproof. This is their highest offer of the year! Try it risk-free for 30 days, with worldwide shipping. 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