The Proof with Simon Hill

In this solo episode of The Proof, I explore how to turn your gut into a thriving ecosystem and what might be silently harming it. You’ll learn the top 3 things to do for your microbiome, the 3 biggest mistakes to avoid, and how to support gut recovery after antibiotics. Specifically, I cover: How your microbiome affects immunity, mood, metabolism, and more The best foods and habits to feed your gut My antibiotic recovery protocol Why plant diversity matters more than your diet label Gut health myths (like probiotic hype and “7-day resets”) Signs your gut health is improving without testing Science-backed and practical. No fads, just evidence. How to Transform Your Gut Health Naturally (00:00) What Is the Gut Microbiome? (01:27) How Your Microbiome Supports the Immune System (02:08) The Gut-Brain Connection: How Microbes Influence Mood (03:17) Why the Gut Microbiome Changes Daily — And What It Means for Your Health (04:18) Top Expert-Backed Tips for a Healthy Gut Microbiome (04:43) Why Plant Diversity Is Crucial for Gut Health (05:15) Best Fermented Foods to Improve Gut Health (11:42) How Lifestyle Affects Your Gut Microbiome (15:35) Busting the Biggest Gut Health Myths (18:00) What’s Harming Your Gut? 3 Practices to Avoid (18:54) How to Heal Your Gut After Taking Antibiotics (20:47) Key Takeaways for Long-Term Gut Health Success (28:43) 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 a discount at checkout. 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. Function Health Track, optimise, and thrive with Function Health. Access 100+ lab tests – five times more than a typical physical – including ApoB and LP(a), no doctor approval needed. Get science-backed insights and track your results over time. Skip the 400,000-person waitlist at functionhealth.com/simonhill. Only available to those living in the United States. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Follow [this link](https://eimele.com/essential-8/15660280.html.) for 20% off one-time purchases and subscriptions. 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 Subscribe & Connect: • YouTube • Apple Podcasts • Spotify • Instagram: @simonhill • Twitter: @theproof • Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

Join neurologists Dean and Ayesha Sherzai, along with lipidology expert Thomas Dayspring and neurologist Kellyann Niotis, as they delve into brain health strategies. They discuss how neuroplasticity enables brain adaptation at any age and the vital role of exercise in enhancing cognitive function. Explore the impact of omega-3s on brain structure, the significance of APOE4 in Alzheimer’s risk, and how lifestyle choices can mitigate cognitive decline. Discover actionable habits to boost memory, focus, and resilience for a sharper mind.

Dr. Matthew Nagra, a doctor passionate about nutrition, returns to discuss a groundbreaking study from JAMA Internal Medicine on the link between butter, plant-based oils, and mortality. He reveals that swapping just 10g of butter for plant oil could significantly lower early death risk. Nagra unpacks the complex nature of dietary fats, tackles misconceptions about seed oils, and shares insights on how nutrition science can be navigated amid conflicting information. He emphasizes the power of small dietary changes for improved health outcomes.

Discover five science-backed strategies for sustainable fat loss without the usual diet gimmicks. Learn how energy density affects satiety and why eating slower can help reduce cravings. Uncover the surprising influence of gut microbes on hunger and why combining protein with fiber is a winning combo. Explore the effectiveness of time-restricted eating and bust common weight loss myths. This informative discussion emphasizes that improving body composition goes beyond mere aesthetics.

In a relaxed and conversational format, the hosts tackle audience questions on balancing fitness and parenthood, sharing humorous anecdotes about fatherhood. They delve into the controversial supplement methylene blue and debunk common nutrition myths, while discussing cholesterol in plant-based diets. Practical tips for busy lifestyles include efficient workout strategies. Plus, they touch on the mind-body connection and humorously share personal stories, like an unforgettable mishap in Bali.

Bill Harris, a leading expert on dietary fats and lipid researcher, unpacks the seed oil debate. He clarifies the misconceptions around omega-6 fats, particularly linoleic acid, and its link to inflammation and heart health. Discussion revolves around the historical rise of seed oil consumption, critiques of past research, and the importance of outcome data in guiding health decisions. Harris emphasizes the biochemical complexity of fats and advocates for a balanced understanding, debunking myths and highlighting the potential benefits of seed oils in a healthy diet.

Drew Harrisberg, an exercise physiologist and diabetes educator, breaks down the realities of apple cider vinegar (ACV) as a wellness trend, discussing its potential benefits and the myths surrounding it. He critiques the wellness industry’s reliance on personal anecdotes, using the Belle Gibson controversy as a cautionary tale. Drew also shares heartfelt reflections on loss, honoring his late dog, Dennis. The conversation wraps up with humor and trivia, making it both enlightening and entertaining.

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.

In this engaging discussion, Dr. Bill Harris, a leading expert in fatty acid research, dives deep into the controversial supplement C:15. He evaluates claims of it being the first essential fat in 90 years and its purported health benefits, including comparisons to omega-3s. Dr. Harris challenges the marketing hype, scrutinizing the evidence from population studies and clinical trials on cholesterol and inflammation. He also explores the implications of patenting natural compounds, urging a more critical approach to supplement claims.

Is olive oil truly a superfood? Discover its potential benefits for longevity, heart health, and brain function. Explore the crucial differences between refined and extra virgin olive oil, and learn how it may help prevent chronic diseases like diabetes and cancer. Get tips on selecting high-quality products and the best practices for storing and cooking with olive oil to maximize its health benefits. Uncover why this golden liquid is more than just a kitchen staple.