The Proof with Simon Hill

Diet myths and tips | Simon Hill interviewed by Doug Bopst

Mar 11, 2025

Doug Bopst, a personal trainer and author who transformed his life through fitness, discusses essential topics on longevity and nutrition. He debunks common myths about seed oils and red meat, explaining their real risks. The conversation highlights the importance of a balanced diet—like the Mediterranean approach—over strict food labels and examines the significant impact of ultra-processed foods. Exercise's vital role in health is stressed, alongside insights on time-restricted feeding and the importance of meaningful relationships for well-being.

01:18:06

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Episode guests

Doug Bopst

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Quick takeaways

A balanced dietary pattern emphasizing unsaturated fats, fiber, and moderate protein enhances longevity while minimizing chronic disease risks.

The long-term health effects of meat-based diets require careful consideration against the backdrop of overall dietary diversity.

Regular exercise, incorporating resistance and cardiovascular training, significantly improves physical and cognitive health, fostering longevity and reducing mortality risks.

Deep dives

Dietary Patterns for Longevity

The optimal dietary pattern for enhancing longevity focuses on a balance of nutrients rather than strictly adhering to trendy diet labels such as vegan, carnivore, or keto. A recommended approach emphasizes a diet low in saturated fat and rich in unsaturated fats, fiber, and moderate protein, with an inclination towards plant-based sources while allowing for some animal proteins. A well-formulated Mediterranean diet serves as an excellent example, prioritizing whole foods like fruits, vegetables, nuts, seeds, whole grains, and legumes while limiting ultra-processed foods and refined carbohydrates. Ultimately, the goal is to create a sustainable eating pattern that promotes quality of life and reduces the risk of chronic diseases over time.

Intro

2min

The Truth About Dietary Patterns

19min

Debunking Seed Oil Myths and Dietary Misconceptions

6min

Boosting Longevity with Plant Power

12min

The Power of Exercise for Longevity

18min

Understanding Time-Restricted Feeding and Its Role in Health

5min

Health, Nutrition, and Relationships

13min

Optimizing Longevity: A Personal Health Challenge

3min

This episode originally aired on The Adversity Advantage, hosted by Doug Bopst—a personal trainer, author, and former addict who transformed his life through fitness. His podcast dives deep into health, mindset, and resilience to help people unlock their full potential.

In our conversation, we break down the science of longevity, nutrition, and optimal health. We discuss the best dietary patterns for longevity, the debate around red meat and seed oils, and why exercise is essential for long-term health.

Topics Covered:

What does the science say about longevity and diet?
Are seed oils really harmful, or is the science misunderstood?
The real risks of red meat and saturated fats for long-term health
How ultra-processed foods impact metabolic health
The importance of protein intake for longevity and muscle preservation
Why exercise is just as crucial as diet for healthspan
The Living Proof Challenge – a zero-cost 12-week longevity program

Join the Living Proof Challenge: theproof.com/livingproof

You can connect with Doug through his Podcast Website, where he shares insightful conversations on health, fitness, and personal transformation. Follow him on Instagram for daily inspiration and expert advice, subscribe to his YouTube channel for in-depth discussions and interviews, and stay updated with his latest thoughts on X.

Introduction (00:00)
Discussing the Best Dietary Patterns for Longevity (00:53)
Debating Meat-Based Diets and Long-Term Health (04:33)
Health Implications of Red Meat Consumption (09:54)
Practical Steps for Improved Health & Longevity (22:50)
Understanding Amino Acids and Protein Sources (34:01)
The Importance of Exercise for Longevity (34:50)
Exercise Protocols for Optimal Health (35:47)
Resistance Training and Its Benefits (37:43)
Cardio and Resistance Training Balance (41:30)
Intermittent Fasting and Meal Timing (52:40)
The Role of Light and Circadian Rhythms (56:20)
Insights on Longevity and Nutrition (59:47)
The Importance of Relationships for Happiness (01:04:01)
Conclusion (01:09:17)

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This episode is brought to you by:

38TERA

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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.