The Proof with Simon Hill

Dr. Laurence Sperling, a leading expert in preventive cardiology and founder of the Emory Center for Heart Disease Prevention, shares invaluable insights on cardiovascular health. He emphasizes that heart disease can start early, often without symptoms, and discusses the critical importance of early detection. The conversation explores the roles of genetics, cholesterol, and lifestyle in heart health, while advocating for personalized risk assessments. Listeners learn about effective interventions and lifestyle choices to protect their arteries and improve longevity.

Dr. Sharon Horesh Bergquist, a medical doctor and researcher on stress and resilience, reveals the surprising benefits of 'good stress' in this engaging discussion. She introduces concepts such as eustress and hormesis, explaining how controlled stressors like exercise and temperature exposure can enhance health. Sharon highlights the vital role of recovery, aligns lifestyle choices with values for greater impact, and sheds light on how intermittent fasting and dietary diversity can support longevity. Tune in for insights on transforming your stress into a tool for resilience!

In this discussion, Dr. Steven Novella, a Yale clinical neurologist and host of The Skeptics’ Guide to the Universe, shares his insights on navigating the noisy landscape of health misinformation. He emphasizes the importance of skepticism over cynicism and the value of scientific humility. They delve into how social media creates echo chambers that entrench misinformation, the psychology behind motivated reasoning, and the risks of rejecting uncomfortable facts. The conversation highlights the need for critical thinking to bridge divides and rebuild trust in science.

This session tackles pressing health questions, from reversing arterial plaque to the safety of seed oils. It highlights underrated foods that support long-term health and debates the carnivore diet's environmental impact. The conversation extends to gut health recovery post-antibiotics and the efficacy of fasted cardio for fat loss. Additionally, personal reflections on alcohol consumption and cultivating intentional mornings are shared, providing insights into personal growth and daily performance habits.

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.