Top experts Dr Thomas Dayspring, Dr William Cromwell, Danny Lennon, Dr Alan Flanagan, and Dr Gil Carvalho discuss ApoB, a crucial marker for heart disease risk. They cover its impact on LDL particles, atherosclerosis, and longevity. The episode explores measuring ApoB, normal levels, causes of elevation, saturated fats, and reliability over LDL cholesterol.

Inigo San Millan, an expert in exercise science, joins a panel of distinguished guests including Roy Taylor, famed for his twin cycle model, Don Layman, who delves into skeletal muscle, nutrition scientist Alan Flanagan, endocrinologist Christos Mantzoros, and researcher Richard Johnson. They explore metabolic health's importance, the role of skeletal muscle and exercise in preventing diseases, and dietary strategies like the Mediterranean diet in managing diabetes and fatty liver disease. Insights on metabolic flexibility and individual dietary needs add a personal touch to their discussions.

Joining the discussion are Dr. Philip Calder, an expert on polyunsaturated fats, Dr. Gil Carvalho, a nutrition specialist, Prof. Roy Taylor, a pioneer behind the twin-cycle hypothesis, and Dr. Alan Flanagan, who researches dietary fats. They dive into the role of omega-3 and omega-6 fatty acids in inflammation and heart health. The conversation includes insights on the impact of saturated fats and the importance of balance in our diet. They also explore the connection between dietary fat, insulin resistance, and liver health, unraveling common misconceptions along the way.

Last week we featured Part 1 of the best moments from The Proof in 2022, and this week we bring you part 2.Episode #242 is a compilation that mostly focuses on sleep, exercise and planetary health featuring a range of guests from across the year.Guests featured include Drs Dean and Ayesha Sherzai, Dr Alan Flanagan, Dr Andrew Huberman, Dr David Jenkins, Dr Kieron Rooney, Paul Taylor, Fritz Horstmann, Drew Harrisberg and Nicholas Carter.Specifically, we cover: Intro (00:00) Sleep and weight gain with Drew Harrisberg (01:28) Tips for better sleep with Dr. Andrew Huberman (13:00) Manage Craving with Fritz Horstman (15:49) Carnivore Crazy with Drew Harrisberg (39:42) Big Pharma and Big Food with Dr. Alan Flanagan and Drew Harrisberg (49:32) Good stress with Dr. Paul Taylor (59:48) Mitochondria and Longevity with Dr. Kieron Rooney and Drew Harrisberg (1:12:14) Mitochondria and Longevity with Dr. Paul Taylor (1:17:46) Fermented foods (1:24:27) Developing an exercise program with Drew Harrisberg (1:25:18) Improving brain function with Drs. Ayesha and Dean Sherzai (1:41:57) Resistance starch and cancer with Drew Harrisberg (1:55:32) What's causing climate change with Nicolas Carter (2:06:11) Should we eat fish with Dr. David Jenkins (2:11:01) Building new habits with Fritz Horstman (2:12:51) Outro (2:26:46) Episodes featured: Episode #206 with Drew Harrisberg Episode #205 with Dr Andrew Huberman Episode #239 with Fritz Horstmann Episode #203 with Drew Harrisberg Episode #229 with Paul Taylor Episode #226 with Drs Dean and Ayesha Sherzai Episode #223 with Drew Harrisberg Episode #222 with Dr Kieron Rooney Episode #230 with Nicholas Carter Episode #216 with Dr David Jenkins I hope you find this episode helpful for consolidating some of the key learnings from 2022.To make sure you never miss an episode be sure to follow/subscribe on Apple, Spotify and/or YouTube. Whichever platform you prefer to receive notifications from when new episodes of The Proof are released.To check out our sponsors who make this show possible, and enjoy great savings, visit theproof.com/friends.Another way to show your support is to leave a review on the Apple podcast app, or a comment on YouTube - I read all of these.And don’t forget to grab a copy of my new Plant-Based Ferments recipe book - a great way to improve your overall health by encouraging greater microbiome diversity.Enjoy, friends.SimonWant 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 HillAuthor of The Proof is in the PlantsWatch the episodes on YouTube or listen on Apple/SpotifyConnect with me on Instagram, Twitter, and FacebookNourish your gut with my Plant-Based Ferments GuideDownload my complimentary two-week meal plan and high protein Plant Performance recipe book

Dr. Alan Flanagan discusses non-alcoholic fatty liver disease (NAFLD) and its wider health ramifications. Topics include the development and consequences of NAFLD, identifying symptoms, linking it with type 2 diabetes, and strategies for reducing fat accumulation in the liver. They also explore the impact of sugars and dietary fats on fatty liver disease, beneficial dietary patterns for liver health, and the effects of meal frequency on liver fat accumulation. Sleep deprivation's impact on calorie consumption and visceral fat is discussed, along with recommendations for lifestyle modifications.

In this engaging discussion, Aisha Shirzai, a neurology expert from Loma Linda University, underscores the importance of lifestyle in Alzheimer's prevention. Patty Barrett clarifies misconceptions about cholesterol management and lipid-lowering medications. Jordan Feigenbaum emphasizes the profound benefits of exercise for longevity. Mohamed Allo sheds light on hypertension prevention, while Alan Flanagan examines the nuanced health impacts of red meat. Alice Lichtenstein, a nutrition authority, discusses the evolution of dietary fat research and its implications for heart health.

Dr Alan Flanagan, PhD, and Dr Matthew Nagra, ND, critically examine the bold assertions made by Dr Steven Gundry in his book 'The Plant Paradox.' They discuss the myths vs. facts surrounding lectins, including their role in leaky gut syndrome, inflammation, and weight gain. They debunk misconceptions about lectins triggering various health conditions, analyze the impact of lectin content in foods, and explore studies on antibodies and food allergies. Overall, they advocate for a balanced diet that includes beans and emphasize the lack of evidence supporting adverse effects of consuming lectin-containing foods.

In Episode #231, I sit down with Dr Alan Flanagan and Danny Lennon to examine cholesterol, statins, the ketogenic diet, and longevity. Dr Alan Flanagan and Danny Lennon address whether cholesterol matters if you’re metabolically healthy, why our veins don’t get atherosclerosis, and why our body makes cholesterol if it’s “bad for us”. They also offer advice on dietary adjustments you can make regardless of your dietary pattern, claims by social media “health gurus”, and much more.LDL cholesterol has been making waves on social media in recent years. With some diet camps making bold claims about its relevance and the apparently open-ended nature of the evidence, many folks are no doubt left unsure of how important cholesterol levels really are. In this episode, I’m joined by Danny Lennon and Dr Alan Flanagan to consider the role and importance of LDL cholesterol as we recap what the literature says.Specifically, we discuss: Intro (0:00) Basics of Cardiovascular Health (4:29) ApoB for Predicting Disease (12:18) Heart Disease: Where things go wrong (23:23) What Causes Artery Damage? (38:47) Paul Saladino Claims (50:36) Is low cholesterol a problem? (1:04:07) Future of Gene Editing (1:27:12) Veins vs Arteries (1:32:28) Diet Claims (1:41:08) Healthy Keto Diet (1:54:08) MCT Oil (2:00:02) Healthy Fats (2:03:28) Final Thoughts (2:09:54) Outro (2:19:05) You can find Dr Alan Flanagan on Instagram, and learn more about Alinea Nutrition at https://www.alineanutrition.com/. Listen to his previous appearances on the show in Episode #159, Episode #225, and Episode #227.To connect with Danny Lennon, head to his on Instagram and Twitter. Make sure to check out the Sigma Nutrition website and podcast. Danny previously appeared on The Proof in Episode #173.Discover additional resources, supporting studies, and more insights in the full show notes.Enjoy, friends.SimonWant 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.Simon Hill, Msc, Bsc (Hons)Creator of TheProof.com and host of The Proof with Simon HillAuthor of The Proof is in the PlantsWatch the episodes on YouTube, or Listen on Apple/SpotifyConnect with me on Instagram, Twitter and FacebookDownload my complimentary two week meal plan and high protein plant performance recipe book

There is almost universal agreement that excess added sugar in the diet is detrimental to health. However, much of this negative health impact clearly relates to the ability of high sugar intakes to drive excess calorie intake and fat accumulation, which cause health issues. But what about situtaions of where there is not a calorie surplus (hypercaloric diet) or weight gain? Some people claim that sugar is inherently damaging. While others push back and claim sugar is only a problem in the context of a hypercaloric diet. So which position is more accurate? What evidence do we have? In this episode, Dr. Alan Flanagan and Danny Lennon take a look at situations of eucaloric (or even hypocaloric) diets, and what impact sugar has. Specifically, they investigate: in a situation where someone is not overconsuming calories or gaining weight, what health impacts do added sugars have? And if there are these calorie-independent effects, at what thresholds do they occur? Links: Episode page (incl. all links) Live event: London, UK - March 2023

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.SimonWant 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 HillAuthor of The Proof is in the PlantsWatch the episodes on YouTube or listen on Apple/SpotifyConnect with me on Instagram, Twitter, and FacebookNourish your gut with my Plant-Based Ferments GuideDownload my complimentary two-week meal plan and high protein Plant Performance recipe book