Empowering Wellness: Reflections on Growth

In this rapid-fire solo episode, I’m answering your questions straight from the community. From creatine and multivitamins to cardiovascular risk, sea moss, weight gain, soy, grief, and more, no fluff, just focused insights backed by science.

What I cover:

• What matters more when choosing creatine: NSF certification or Creapure
• Should you take creatine daily?
• Healthy weight gain strategies
• Key cardiovascular blood markers to track
• How to manage high Lp(a) and familial hypercholesterolemia
• Thoughts on sea moss, multivitamins, soy, oils, and ultra-processed foods
• How much protein is enough on a plant-based diet
• Personal updates on running, sleep, and a new iron absorption study
• Reflections on grief, gratitude, and future plans

Want to dive deeper into any of these topics? Explore links to studies, products, and past episodes at theproof.com.

• Intro (00:00)
• Creatine: Best Type & Daily Use Explained (00:00:46)
• How to Gain Healthy Weight on a Plant-Based Diet (00:02:15)
• Essential Blood Tests for Heart Health (00:03:55)
• CGMs for Non-Diabetics: Helpful or Hype? (00:06:02)
• Saunas & Longevity: What the Science Says (00:07:02)
• Lp(a), ApoB & Cholesterol: What Actually Matters? (00:08:36)
• Can You Reduce Familial Hypercholesterolemia Risk? (00:13:05)
• How Low Should LDL Go? (00:16:04)
• Iron Absorption in Vegans vs Omnivores (00:16:41)
• Best Sources of Protein on a Plant-Based Diet (00:20:22)
• Key Nutrient Tests for Vegans (00:21:46)
• Multivitamins & Pescatarian Diets: Are They Worth It? (00:22:26)
• Supplements for Bone Health: Vitamin K2, D & More (00:27:31)
• Sea Moss & CoQ10: Superfoods or Marketing? (00:28:41)
• Is Soy Really Bad for You? (00:30:14)
• Are Oils Healthy? What to Know About Fats (00:31:41)
• Zone 2 Training: How Much Do You Need? (00:37:06)
• Do You Eat Ultra-Processed Vegan Food? (00:40:37)
• Why This Work Matters & What Drives the Mission (00:44:55)
• Outro (00:49:45)

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 support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family.

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 10% off at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States.

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 20% off plus a FREE starter kit when you shop exclusively at Piquelife.com/simon.

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.

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

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Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.