The Proof with Simon Hill

Part 1: Health and longevity | The Proof 2022 year in review

Jan 3, 2023

02:27:37

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Highlights

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Episode notes

The Microbiome and Gut Health

01:46

What Is the Validity of the Whoop Fitness Tracker?

02:09

How Important Is Circadian Biology to Our Health?

02:54

Introduction

3min

Is Your Circadian Rhythm Out of Balance?

3min

How Important Is Circadian Biology to Our Health?

3min

Early Time Restricted Eating

2min

Time Restricted Eating - Is There Weight Loss Benefit?

3min

Early Time Restricted Eating - Is There Still a Benefit?

2min

Sleep When You're Dead

2min

How Much Downtime Does Your Stomach Need?

3min

How Long Is the Average American Eating Over?

2min

10.

What Is Autophagy?

2min

11.

What Is the Ideal Eating Window?

3min

12.

Is There a Good Time to Take Supplements or Medications in the Morning?

2min

13.

Is Coffee or Tea the Only Love in Your Life?

2min

14.

Is Your Coffee Breaking Your Fast?

2min

15.

Time Restricted Eating - Is There a Benefit?

2min

16.

Is Time Restricted Eating Good for You?

2min

17.

What Is the Validity of the Whoop Fitness Tracker?

2min

18.

The Three P's of Effect Checking

2min

19.

Do You Qualify for Automatic DQ?

3min

20.

Can You Control for Variables?

4min

21.

Is the Food a Source of Nutrient X?

2min

22.

The Hierarchy of Evidence

4min

23.

The Effects of Fats on Metabolic Health

6min

24.

How Does High LDL Cholesterol Cause Heart Disease?

3min

25.

The Atherogenicity of Lipoproteins

4min

26.

Is Trans-Cytosis Normal?

2min

27.

The LDL Receptor in the Aesies

4min

28.

Do Primates Develop Atherosclerosis?

2min

29.

Is Subclinical Atherosclerosis Not Inevitable?

3min

30.

How to Lower LDL Cholesterol Levels by 30 Percent

5min

31.

Is There a Target for Cholesterol?

4min

32.

The Portfolio Diet

2min

33.

The Microbiome and Gut Health

2min

34.

The Human Body Is Not Just a Collection of Human Cells

3min

35.

The Microbiome Encodes Complex Carbohydrate Degradation

3min

36.

Fiber to Fermented Foods - What Do You See?

4min

37.

Probiotics in Fermented Foods?

3min

38.

The Effects of Fermented Foods on Microbiome Diversity

3min

39.

Is There a Good Biomarker of Inflammatory Inflammation?

4min

40.

Do You Think That Mouse Studies Are a Better Way to Do Microbiome Science?

2min

41.

Emil's Essential Aid Is Now Available in North America

3min

42.

The Importance of Fermented Foods for a Healthy Microbiome

5min

43.

Is There Anything You Can Do to Help Your Gut Microbes?

3min

44.

The Importance of Muscle for Metabolic Health

2min

45.

Is There a Good Amount of Muscle?

2min

46.

Is Strength a Better Proxy for Fatality?

2min

47.

Having a Healthy Muscle - Is That a Good Summary of Metabolic Health?

2min

48.

Growth Hormone and IGF-1 - What Are They and Why Do They Matter?

4min

49.

IGF-1 and Cancer

4min

50.

Is Sarcopenia a Protein Problem?

2min

51.

Are You Preaching to the Converted?

4min

52.

Plant-Based Ferments

2min

To bring in the new year I thought it would be good to take a moment and consolidate some of the memorable moments, and key takeaways, from 2022.

In Episode #241, part 1 of a 2 part year in review, we traverse how to think about nutrition, so we can better make sense of claims online, diet, and cardiometabolic health, how you can flip the switch on your microbiome so the trillions of gut bugs in your large intestine reward you with better health, and the benefits up for grabs through consuming our food over less hours - otherwise known as time restricted eating or fasting.

Guests featured include Dr Gil Carvhalo, Dr Richard Johnson, Dr Alan Flanagan, Danny Lennon, Dr David Jenkins, Dr Justin Sonnenburg, Dr Erica Sonnenburg, Dr Christopher Gardner, Dr Tim Spector, Dr Don Layman, Dr Valter Longo, Dr Stuart Phillips, Dr Satchin Panda and Dr Courtney Peterson.

Specifically, we cover:

Intro (00:00)
Circadian Disruption is a Problem with Dr. Satchin Panda (01:59)
Fasting & weight loss with Dr. Courtney Peterson (08:26)
Optimal fasting window with Dr. Satchin Panda (15:49)
Nutrition science claims with Dr Gil Carvalho (36:49)
Diet & metabolic health with Dr. Richard Johnson (51:32)
Cholesterol & CVD with Dr Alan Flanagan and Danny Lennon (57:22)
Lowering cholesterol with Dr. David Jenkins (1:14:06)
Gut microbiome with Drs. Erica and Justin Sonnenburg (1:24:44)
Fibre & inflammation with Dr. Sonnenburg and Dr. Gardner (1:32:43)
Fermented foods (1:49:35)
Building microbiome diversity with Drs. Erica and Justin Sonnenburg (1:50:26)
Simple dietary advice with Dr Tim Spector (1:55:57)
Muscle & metabolic health with Dr. Donald Layman (1:58:34)
Aging pathways with Dr. Valter Longo (2:07:24)
Muscle & aging with Drs. Stuart Phillips and Christopher Gardner (2:14:48)
Outro (2:20:11)

Episodes featured:

Episode #221 with Dr Satchin Panda
Episode #232 with Dr Courtney Peterson
Episode #207 with Dr Gil Carvhalo
Episode #233 with Dr Richard Johhson
Episode #231 with Dr Alan Flanagan & Danny Lennon
Episode #216 with Dr David Jenkins
Episode #202 with Dr Erica Sonnenburg & Dr Justin Sonnenburg
Episode #191 with Dr Justin Sonnenburg & Dr Christopher Gardner
Episode #224 with Dr Tim Spector
Episode #236 with Dr Don Layman
Episode #237 with Dr Valter Longo
Episode #228 with Dr Stuart Phillips & Dr Christopher Gardner

I hope you find this episode helpful for consolidating some of the key learnings from 2022.

Part 2 of the year in review will be released next week with a focus on exercise, planetary health and more.

Happy new year.

Enjoy, friends.

Simon

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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

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