In Episode #228, I sit down with Dr Stuart Phillips and Dr Christopher Gardner for a discourse on how much protein we really need. We discuss nitrogen balance, lack of protein vs lack of exercise, and protein restriction. We also cover protein quality, satiety, and environmental considerations. Recommended daily intake (RDA) is a key factor in this conversation, with discussion points including its definition, the studies used to inform it, and whether you should eat above it.There is ongoing conversation about protein requirements across all eating patterns, with this contentious topic often sparking debate on social media. With protein regularly used as a marketing tool or to push an agenda, many online sources are diluted and separated from the evidence. Dr Gardner and Dr Phillips – both from different fields – have recently taken varying stances on protein, engaging in a Twitter dialogue. In this episode, we bring both of their informed perspectives to the table, and ask: how much do their opinions really differ?Specifically, we discuss: Intro (0:00) Analyzing the RDA for Protein (3:13) What is Optimal? (17:36) Dr. Gardner’s Approach to Protein (22:25) Aging & Muscle Preservation (33:38) How much is TOO much? (38:32) Plant Protein (44:21) Environmental Concerns (56:54) Satiety (1:01:52) Outro (1:07:24) You can connect with Dr Christopher Gardner on Twitter. Learn more about Dr Stuart Phillips on his faculty page, and connect with him on Instagram, Twitter, and Facebook. Head to theproof.com/podcast for 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

In Episode #227, I sit down with Alan Flanagan, PhD and Drew Harrisberg to discuss the carnivore diet and veganism, assessing many of the popular claims made by health and nutrition “influencers”. We discuss Big Pharma, social media censorship, and vegan protein intake. We also zoom in on the ethics of veganism, spotting a legitimate academic, and why socioeconomic and environmental factors impact nutrition decisions.In the current social media climate, it is crucial that we develop the skills necessary to analyse the validity of nutritional claims. During this week’s episode, The Proof welcomes two fan favourites to the show to cover a broad scope of topics in a well-rounded discussion, uncovering the reasoning behind a number of these claims and informing listeners on how to assess them.Specifically, we cover: Intro (0:00) Training Injuries (7:40) Climate Change (14:44) Misinformation & Liver King (18:54) Should Platforms Censor? (30:25) Mark Zuckerberg on Rogan (35:30) Paul Saladino & Trusting Science (39:50) Big Pharma/ Big Food (50:14) How to Communicate with Transparency, Asking the Right Questions (57:35) Danger of Bodybuilding (1:09:13) Socioeconomic Barriers to Healthy Living (1:16:38) Identifying with Diet (1:32:39) Vegan Protein Intake (1:39:20) Well-Planned Veganism (1:57:53) Habits of Social Media Quacks (2:00:29) Alan’s Diet (2:16:00) Canola oil in a healthy diet? (2:28:17) Seed Oil Debate Episode (2:32:08) Veganism & Ethics (2:36:33) Red Meat & Carnivore Diets (3:00:22) Meal Timing & TRE (3:27:45) Supplement Recommendations (3:39:07) Conclusion (3:41:46) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. Listen to his previous appearances on the show on your favourite podcast app.To connect with Alan Flanagan, PhD you can do so via his Instagram. You can also learn more about Alinea Nutrition, an online nutritional education hub founded by Dr Flanagan, at https://www.alineanutrition.com/.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

In Episode #226, I’m joined by Drs Ayesha and Dean Sherzai to examine how exercise impacts brain health. We focus on two main considerations: what we know about the relationship between exercise and cognition, and how we can explain this relationship from an evolutionary lens. We discuss how movement impacts cognition, engaging your brain while exercising, and aging and brain health. We also cover neurogenesis, brain trauma, exercise and mood disorders, and motivation versus discipline.Drs Dean and Ayesha Sherzai are no strangers to The Proof Podcast. As community favourites, we’ve previously covered topics focusing predominantly on the relationship between nutrition, neurodegenerative disease, aging, and other factors of brain health. In today’s episode, we step away from food to focus on the way exercise can impact our brain’s functioning and health.Specifically, we discuss: Intro (0:00) Defining Exercise & Cognition (7:51) Studies on Exercise/ Brain Power (13:16) Normal vs Pathological Aging (16:34) Aging: What’s Possible (22:30) Evolution of the Brain (27:31) Combining Thinking & Movement (42:23) Improving Brain Function (50:40) Mild Cognitive Impairment (58:27) Exercise for Brain Health (1:01:05) VO2 max & brain health (1:09:53) Danger of Exercise (1:12:36) Can you reverse pathology? (1:24:51) Mood Disorders (1:29:00) Motivation vs Discipline (1:31:06) Outro (1:37:35) To hear more from Drs Ayesha and Dean Sherzai, you can listen to their previous episodes #65, #78, #97, #117, #126, and #188. You can also head to their podcast, The Brain Health Revolution. Connect with them on Instagram @thebraindocs, and head to their website https://www.teamsherzai.com/ to discover their books and learn more.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, and make sure to head to theproof.com/podcast to for 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

In Episode #225 I sit down with Alan Flanagan, PhD to discuss the health implications of consuming dairy. We have a broader conversation about misinformation and public health before specifically examining the health outcomes of dairy consumption. We also cover whether you can trust industry-funded studies, the representation of dairy on social media, and how much information we actually have.Misinformation is an ongoing occurrence in online nutrition conversations. The capacity to spread misinformation to huge audiences is only a few clicks away, and many laypeople aren’t equipped to accurately evaluate these claims. Similarly, there are many instances where ideology may influence people to ignore the evidence. Dr Alan Flanagan joins me today to discuss this in the context of dairy.Specifically, we cover: Intro (0:00) Why we’re discussing Dairy (2:32) Social Media & Industry Funding (13:22) Cardiovascular Disease (23:40) Dairy Compared to What? (35:58) The PURE Study (52:48) Metabolic Health (1:02:33) Blood Glucose (1:10:32) Weight Gain (1:15:56) Inflammation (1:21:19) Cancer (1:29:24) Acne (1:38:23) Bone Health (1:43:45) Bringing it all Together (1:58:50) Outro (2:02:03) To connect with Dr Alan Flanagan, you can do so via his Instagram. You can also learn more about Alinea Nutrition at https://www.alineanutrition.com/. Listen to his past appearance on the podcast at Episode #159, where we discuss keeping your heart healthy through diet.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, and make sure to head to theproof.com/podcast to for 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

In Episode #224, I sit down with Dr Tim Spector to address the significance of eating for your specific biology. We discuss research on twins, exploring nature versus nurture; the role of the microbiome in health outcomes; and whether conditions such as obesity and Type 2 diabetes are genetic. Dr Spector also offers advice on adapting your diet to your specific needs.When we place so much focus on population-level data for health outcomes, it can be easy to lose sight of the unique biology that defines the way each person interacts with food. Dr Tim Spector joins me today to discuss how personalised nutrition may be the key to unlocking the healthiest version of ourselves.Specifically, we discuss: Intro (0:00) The Twin Study (2:33) How Medicine Has Changed (7:24) Obesity: Genetics & The Microbiome (13:30) How much Genetics plays a role (23:36) Zooming in on the Microbiome (32:36) Big Picture (54:37) Artificial Sweeteners (1:05:30) Changing the Microbiome (1:14:58) Blood Glucose (1:18:18) Blood Lipids (1:26:40) Vision for the Future (1:32:22) Outro (1:35:45) If you found this conversation informative, Dr Tim Spector has an abundance of resources and contact points available. To connect with Dr Spector, you can do so on Instagram and Twitter. Learn more about him and his books at https://tim-spector.co.uk/. Discover more about ZOE at https://joinzoe.com/.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, and make sure to head to theproof.com/podcast for 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

In Episode #223, Drew Harrisberg and I sit down to discuss how to optimise your exercise. Drew provides a detailed outline of how to develop an exercise program, working around different time constraints. We recap past episodes with Dr Richard Johnson and Professor Kieran Rooney, sharing our thoughts on these conversations. We also cover my recent Bali retreat, HIIT training and VO2 max, resistant starch and cancer, and much more.With new episodes of The Proof weekly and an abundance of new studies to keep up with, taking the time to unpack these is incredibly valuable. In this content-packed episode, we recap previous episodes and apply this knowledge into actionable tips you can use to get the most out of exercise.Specifically, this episode covers: Intro (0:00) Time Spent in Bali (1:47) The Richard Johnson Episode (18:37) Discussing Potential benefits of Dairy (30:23) Exercise Optimisation (35:49) HIIT & Cardiovascular Disease (1:08:38) Developing an exercise program (1:13:16) Resistant Starch & Cancer (1:32:34) Building bigger biceps (1:42:43) Bear Grylls Post (1:59:32) Feeding Stray Dogs in Bali (2:08:33) Good News (2:16:24) Book/Show Recommendations (2:22:21) Outro (2:26:59) It’s always great to have Drew on the show to further discuss the answers to questions we may not have covered in previous episodes. I hope this exploration provided you with practical information you can implement into your own life.To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. You can also listen to his previous appearances on the show on your favourite podcast app.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.There’s plenty of resources and studies from Episode #223, so make sure to head to theproof.com/podcast for 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

In Episode #222, I’m joined by Drew Harrisberg and Kieron Rooney, PhD to discuss how the biochemistry of exercise can impact your health. We cover a wide range of topics, including mitochondria efficiency, metabolic flexibility, and fat adaptation. Dr Rooney also offers training advice, and his thoughts on a ketogenic diet.Evidence continuously shows us that the multitude of factors contributing to health and longevity are incredibly complex. Today, Kieran Rooney, PhD sits down with Drew Harrisberg and me to break down the biochemistry behind exercise, exploring both the theory and practical applications of improving your fitness.Specifically, we cover: Intro (0:00) Rodent Studies on Sucrose (5:40) Biochemistry of Exercise (22:28) Creatine Supplementation for Athletes (37:19) Do you need meat for creatine? (42:40) How Our Bodies Produce ATP (44:41) Defining Mitochondria (58:43) Increasing Efficiency (1:03:56) Omega 6s: Essential or Problematic? (1:06:00) Metabolic Flexibility (1:15:20) Make more Mitochondria (1:18:08) Mitochondria & Longevity (1:29:00) Lactate Levels (1:35:14) Best Training Advice (1:50:16) HIIT vs Endurance (2:01:10) Can Keto Work Long-Term? (2:12:42) Outro (2:45:15) To connect with Drew Harrisberg, you can find him on Instagram and visit his website, Drew’s Daily Dose. Kieron Rooney, PhD is active on Twitter, and you can learn more about him and his work here.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.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

In Episode #221, I sit down with Dr Satchin Panda to continue The Proof’s conversation on time restricted eating. We discuss circadian rhythms, circadian disruption, and health impacts. We also cover TRE in the context of circadian biology, blood glucose, and calorie restriction. Dr Panda offers his advice on the optimal TRE lifestyle.Time-restricted eating (TRE) has caused a stir on social media in recent years. Many studies on TRE are misrepresented online, with people drawing absolute conclusions that often don’t consider all the data. Dr Panda joins me in this episode to look further into TRE, with a focus on circadian rhythm.Specifically, we cover: Intro (0:00) Circadian Rhythms (2:20) Why Circadian Disruption is a Problem (9:35) Dr. Panda’s Early Research (15:29) What Causes Sleep Deprivation (21:05) Disease & Circadian Disruption (26:07) Light Exposure (28:59) Time Restricted Eating (35:19) Optimal Eating Window (43:57) Impact on Blood Glucose (57:51) TRE vs Calorie Restriction (1:03:35) Addressing Concerns (1:24:12) Is Fasting Safe for Everyone? (1:26:52) Extended Fasts (1:35:35) Big Picture (1:39:00) Outro (1:43:14) To connect with Dr Satchin Panda, you can find him on Twitter and read his peer reviewed papers on Google Scholar. To learn more about circadian biology, his books, The Circadian Code and The Circadian Diabetes Code, are an incredible resource. You can also better understand your circadian rhythm while contributing to research with Dr Panda’s app, myCircadianClock.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.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

In Episode #220, Dr MeiLan Han joins me to discuss the lungs and respiratory system.Despite being an incredibly important factor of our overall health, the respiratory system is often overlooked. Most people’s knowledge is surface level, and we aren’t educated on the importance of the lungs or how to best support respiratory health. Dr MeiLan Han joins me in this episode to explain what the respiratory system is, how it works, and what we can do to optimise it.In this episode, Dr Han establishes what the respiratory system is and how it works. We discuss the prevalence of lung conditions, Covid-19 and its impact on the respiratory system, and air quality. We also discuss healthy habits for pregnancy, the effects of smoking and vaping on lung health, diet, and how to reduce exposure to toxic compounds.Specifically, we cover: Intro (0:00) Breathing Lessons: The Book (2:09) Meilan’s Story (5:59) Importance of Lung Awareness (11:07) Lung Tests (24:25) Impact of Covid (29:57) How the Lungs Work (33:32) Childhood Lung Health (44:52) Air Quality (53:55) Cleansing the Lungs (1:15:20) COPD (1:19:47) Final Thoughts (1:27:32) Outro (1:29:35) If you are interested in learning more about lung health, Dr Han’s book is the perfect resource. You can find her book, Breathing Lessons: A Doctor’s Guide to Lung Health, here. You can also connect with Dr Han on Instagram, Twitter, Facebook, YouTube, and LinkedIn. Her website, www.drmeilanhan.com/, contains more information and trusted resources.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.Make sure to head to theproof.com/podcast for 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 Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

In Episode #219, I sit down with Layne Norton, PhD to answer one very topical question: does insulin make us fat?Welcome to the first bite-sized episode of The Proof. In these short conversations, I am joined by a guest to tackle a single topic in a brief, digestible time frame. In this episode, Layne Norton, PhD addresses recent online claims by Ben Bikman, PhD. Dr Bikman claims that if we keep insulin low and control seed oils, fat cells can stay smaller and healthier. But is there any truth to this claim, and would that necessarily be a good thing?In this episode, Dr Norton takes a highly scientific approach to the topic at hand. We discuss adipocyte hypertrophy, the difference between and significance of hypertrophy versus hyperplasia, and the consequences of misinformation. We also examine the uses and drawbacks of mechanistic data.Specifically, we cover: Intro (0:00) Dr. Bikman’s Claims (2:24) Hyperplasia and hypertrophy (7:19) Gap of Research (12:17) Why this is problematic (15:56) Motives (20:14) Outro (22:53) To connect with Layne Norton, PhD, you can find him on Instagram and Twitter @biolayne, and on Facebook as Layne Norton. You can also visit his website, https://biolayne.com/, to learn more about his work and other resources.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.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