Balance: Protein, Performance and Longevity

Welcome to Part 1 of our Highlights of 2025 series, where I revisit the most important conversations from the year on The Proof, spanning nutrition science, misinformation, and long-term health.

This episode features highlights from Dr Matthew Nagra, Dr Rupy Aujla, Drew Harrisberg, Dr Steven Novella, Dr Bill Harris, Dr David Katz, Doug Evans, Dr Suzanne Devkota, Dr Jessica Knurick, and Dr Walter Willett, covering protein quality, dietary fats, gut health, diet quality, and public health.

What we cover:

• Plant vs animal protein and the leucine debate
• Protein needs for health, performance, and ageing
• Science vs anecdotes and spotting misinformation
• Seed oils, omega-6 fats, and common myths
• Olive oil quality and how to choose well
• Butter vs plant oils and mortality risk
• What diet quality really means
• Sulforaphane and the science of sprouts
• Gut health, microbiome diversity, and testing limitations
• Public health narratives and why focus matters

Thank you for joining me for Part 1 of Highlights of 2025 on The Proof. I hope this episode helps you hold onto nuance, prioritise outcomes over ideology, and move into the year ahead with clarity and confidence.

• Intro (00:00:00)
• Plant Protein vs Animal Protein: Leucine, Muscle & Diet Quality - Simon Hill (00:01:16)
• Is the Protein Debate Really Over? Muscle, Health & Sustainability Explained - Dr Matthew Nagra (00:11:10)
• How Much Protein Do You Actually Need for Aging, Gut Health & Longevity? - Dr Rupy Aujla (00:23:45)
• Why Health Anecdotes Spread Faster Than Science (And Why It Matters) - Drew Harrisberg (00:36:14)
• Why Smart People Fall for Pseudoscience in Nutrition & Health - Dr Steven Novella (00:52:29)
• Are Seed Oils Actually Harmful? Omega-6 Fats & Inflammation Explained - Dr Bill Harris (00:59:24)
• How to Choose the Healthiest Olive Oil (Quality, Labels & Polyphenols) - Simon Hill (01:07:58)
• Butter vs Plant Oils: What the Evidence Says About Mortality & Heart Health - Dr Matthew Nagra (01:13:33)
• What Does a High-Quality Diet Really Mean for Longevity? - Dr David Katz (01:19:49)
• Sulforaphane, Sprouts & Cellular Protection: How Food Impacts Longevity - Doug Evans (01:38:34)
• How the Gut Microbiome Affects Health (And What You Can Change) - Simon Hill (01:46:38)
• What Actually Defines a “Healthy Gut”? Microbiome Testing Explained - Dr Suzanne Devkota (01:50:00)
• What Is MAHA? Nutrition Science, Misinformation & Public Health - Dr Jessica Knurick (02:02:53)
• Saturated Fat, Dietary Guidelines & Why Policy Still Matters - Dr Walter Willett (02:11:17)
• How to Improve Diet Quality at a Population Level - Dr David Katz (02:13:35)
• Seed Oils vs Beef Tallow: Wellness Claims vs Scientific Evidence - Drew Harrisberg (02:20:50)
• Why the Omega-6 Controversy Refuses to Die - Dr Bill Harris (02:24:52)

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