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

In Episode #218, I’m joined by entrepreneur Arturo Elizondo to discuss the future of egg production.Ground-breaking changes are happening in our food industry every single day. While animal agriculture continues to grow, there is an increasing field of innovation seeking sustainable, ethical alternatives to the foods most people consume daily. Arturo Elizondo joins me today to pull back the curtain on one such initiative, The EVERY Co., revealing his journey and where this technology will take us.Think real eggs, just made differently.In this episode, we continue The Proof’s investigation into the future of animal-free proteins. Arturo expands on previous episodes, discussing the triumphs and challenges of current technologies in this space, the journey of The EVERY Co., and where the industry is heading. We also discuss food equity and availability, government regulations and funding, environmental considerations, concerns about genetic modification, and much more.Specifically, we cover: Intro (0:00) Day in the Life of Arturo (2:19) What Inspired a Chickenless Egg (13:10) Existing Products with Animal Protein (47:22) How precision fermentation works (55:55) Environmental Impact (1:14:40) Government & Industry Approval (1:18:25) Hybrid Products (1:29:04) Advice for Entrepreneurs (1:33:33) Vision for the Future (1:41:34) Outro (1:43:19) To connect with Arturo Elizondo, you can find him on LinkedIn and Twitter. You can discover more information about The EVERY CO. on their website, https://theeverycompany.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.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 #217, I sit down with dietician Ginny Messina to address common nutrition myths about the vegan diet.With an abundance of nutrition “information” presented to us any time we use social media, it becomes difficult to identify whether a claim is fact or fiction. Misinformation is a common issue across all patterns of eating — including a plant-based diet — and understanding the full picture is incredibly important to ensure health and longevity. Ginny Messina, MPH, RD joins me to address common nutrition myths about the vegan diet, providing a broader view that will help plant-based eaters make sense of nutrition needs.In this episode, we address 16 myths that could have negative health implications if followed. Ginny Messina speaks to the limitations and strengths of the evidence that we have, provides recommendations for optimal health, and discusses the ethical reasons for making diet choices. We also cover supplementation, concerns about vegan diets, and how to evaluate claims you find online.Specifically, we discuss: Intro (0:00) Becoming Vegan (3:13) Risks of Vegan Misinformation (10:16) Whole Food Diets (20:36) Are Humans Herbivores? (22:55) Protein Myth (25:42) Processed Vegan Food (28:05) Calcium Needs (30:07) Dairy: Cancer & Addiction (33:40) Seafood & Mercury (39:34) Low Fat (44:18) Whole Foods vs Processed (51:47) Oil-Free (59:01) Raw Foods Diet (1:04:30) Vitamin B12 (1:08:35) Supplementing (1:23:16) Medication & Statins (1:31:38) Industry Funded Research (1:34:36) Greatest Risk to Vegans (1:39:40) Outro (1:43:55) To connect with Ginny, you can find her on Twitter, Instagram, and Facebook. You can also access her website, https://www.theveganrd.com/, and read her blog post on top vegan resources here. Make sure to check out her books — specifically her latest, updated book, Vegan for Life.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 #216, I sit down with Dr David Jenkins to discuss the relationship between cholesterol and health.Cholesterol levels are concerningly high among populations consuming a standard Western diet. On the flip side, plant-based diets are often criticised for their lack of cholesterol. We know that cholesterol is an essential component of the human body — but is it necessary to consume it, and is this a concern for plant-based eaters? Dr David Jenkins answers this question and much more in today’s episode.In this episode, we dig into cholesterol and the health implications of sub-optimal levels. We discuss the Portfolio Diet, weight loss, and the current research on cholesterol. Dr Jenkins also shares his recommendations on how and what to eat for optimal cholesterol levels, as well as how medication compares to a lifestyle approach.Specifically, we cover: Intro (0:00) Researching Cholesterol & Diet (2:35) What this means for you (15:00) Weight Loss Factor (17:23) The Portfolio Diet Explained (20:14) Nuts & Seeds (30:37) Weight (39:45) Raising HDL (44:45) Plant Sterols (50:51) Should We Eat Fish? (58:52) Statins (1:07:49) Outro (1:11:22) You can learn more about Dr Jenkins and discover his publications on his University of Toronto profile. To view or purchase his daughter’s book, The Portfolio Diet for Cardiovascular Disease Risk Reduction, you can do so 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.Make sure to head to theproof.com/podcast for the full show notes.Enjoy, friends.SimonWant to support the show?If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. 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 #215, I’m joined by Dr Richard Johnson to discuss obesity, fructose, and metabolic disease.“Fructose” has become something of a fear word in modern diet culture. It is often positioned as the villain, without the in-depth breakdown of where we are sourcing this fructose and the quantities it is consumed in. Similarly, the relationship between health and obesity is hotly contested. Dr Richard Johnson sits down with me today to clarify the scientific relationship between these factors, getting into what the evidence tells us.In this episode, we take a broader view at the history of obesity before honing in on the biology and mechanisms. We discuss the ideology of obesity, whether you can be healthy at any size, and the degree of risk related to where you store fat. We also cover a variety of animal studies, sources of fructose, and how the modern food environment shapes our body weight.Specifically, we discuss: Intro (0:00) History of Obesity (2:30) Body Fat & Health Span (10:36) Causes & Behavioral Patterns (23:55) Fructose vs Excess Calories (38:18) The Hazda (1:03:50) Fructose & Fruit (1:11:10) Fruitarians (1:22:25) Not All Carbs are the Same (1:32:30) Purines & Uric Acid (1:39:55) Carnivore Diet (1:42:22) Summarizing Obesity (1:53:56) Outro (2:02:46) To connect with Dr Richard Johnson, you can find him on Instagram and Twitter. You can also learn more at his website, https://drrichardjohnson.com/. His latest book, Nature Wants Us To Be Fat, is now available.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?If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. 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 #214, I sit down with Josh Tetrick to discuss reshaping our food system towards plant-based products and slaughter-free meat alternatives.As animal-free proteins grow in popularity, technologies for creating them are too. Josh Tetrick wants to reshape our food system, and joins me today to share his journey with Eat Just. Josh is committed to facilitating innovation in the plant-based sphere and offers valuable insight into emerging technologies in today’s episode.In this episode, we discuss business as a force for change and the future of the animal-free industry. Josh shares some of his story, explaining where he found the drive to act and how he raised more than half a billion dollars. We look deeper into Eat Just’s products, specifically their very successful “Just Egg”. We also discuss the nutritional profile of cultivated meat and other plant-based alternatives; challenges Josh has overcome; and the benefits of alternative products.Specifically, we cover: Intro (0:00) Josh’s Story (2:20) Having the Courage to Act (9:51) Evaluating the Meat Industry (20:12) The Mission of JUST (29:10) Negative Press & The Egg Industry (47:27) Cultivated Meat (1:10:30) Challenges & Pushback (1:36:24) Nutritional Profile (1:44:58) Skeptics & Timeline (1:48:32) Outro (2:05:47) To connect with Josh, you can find him on Twitter or send him an email. You can also learn more about Eat Just at their website, and discover the future of cultivated meats at the Good Meat website.Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends.Make sure to head to theproof.com/podcast for the full show notes.Enjoy, friends.SimonWant to support the show?If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. 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 #213, Dr Jenna Macciochi joins me for a deep dive into the human immune system.“Immunity” has become a buzzword in health spheres at the moment. From supplement marketing to recipe promotion, there seem to be countless quick-fix products or ingredients to “boost” and improve the immune system. But is there any validity to these claims? Dr Jenna Macciochi joins me today to look deeper into what actually creates a balanced immune system.In this episode, we cover broader explanations of what the immune system is and what it does before getting into the finer details. Dr Macciochi also provides an abundance of applicable information, explaining the mechanisms behind what impacts the immune system. We discuss the extent of control we have over our own immune system, indications of a disrupted immune system, and the importance of gut health. Dr Macciochi also shares insight into vaccines, inflammation, diet, and supplementation.Specifically, we cover: Intro (0:00) Becoming an Immunologist (5:38) Explaining the Immune System (9:00) Impact of Genetics (15:05) Immunity & Immune-Washing (19:07) Reaction to Virus’ (28:04) Pregnancy & Childhood (31:00) Understanding Your Immunity (44:53) Bacterial VS Viral Infections (56:00) Antibiotics (58:48) Germ vs Terrain Theory (1:04:36) Natural Immunity (1:09:23) Inflammation Explained (1:18:38) Anti-Inflammatory Diets (1:29:28) Phytonutrients & Toxic Plants (1:44:31) Eat the Rainbow (1:57:52) Beta-Glucans (2:05:40) Animal Foods (2:07:37) Healthy Fats (2:12:48) Supplementing Vitamins (2:16:04) Outro (2:32:10) To connect with Dr Jenna Macciochi, you can do so on Instagram, Twitter, and her website. Make sure to check out her first book Immunity: The Science of Staying Well. Her new book, Your Blueprint for Strong Immunity, is now available as well.Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends.Make sure to head to theproof.com/podcast for the full show notes.Enjoy, friends.SimonWant to support the show?If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes.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 #212, Dr Eric Rawson joins me to examine the muscular and cognitive effects of creatine.Performance supplementation is a flooded field. With supplementation sceptics on one hand and relentless marketing promotion on the other, it can be difficult to know what to believe. Dr Eric Rawson joins me today for an in-depth conversation on creatine, breaking down everything you need to know about this widely studied compound.In this episode, we cover the basics of creatine consumption and push deeper into specific, common questions people may have. You will learn about the muscular performance and brain health benefits of creatine for people of different demographics, including age, gender, and diet. Dr Rawson also outlines dosage guidelines, addresses common concerns people may have, and speaks to the evidence we have about safety.Specifically, we cover: Intro (0:00) Breakthrough Creatine Research (1:53) What Creatine is (11.00) Is Creating Essential? (12:48) Testing Creatine Levels (17:10) Vegetarian vs Omnivore (23:01) Improving Performance (28:40) Analyzing Other Compounds (52:24) Safety of Supplements (1:05:48) Gender Impact (1:21:30) Creating Dosage (1:27:50) Brain Health & Creatine (1:29:06) Outro (1:57:55) Dr Rawson offers specific guidelines that you can action, as well as covering the science behind why. In a world where anyone and everyone online makes nutrition claims, it’s critical to have reliable, rigorous evidence to support these. I hope you found this episode clarifying and useful.If you enjoyed hearing from Dr Rawson, you can connect with him via Twitter. You can also read more at his university faculty page, or email him if you have further questions.Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends.Make sure to head to theproof.com/podcast for the full show notes.Enjoy, friends.SimonWant to support the show?If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes.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 #211, I sit down with Dr Jared Raynes to discuss precision fermentation and the future of dairy.As our world becomes more populated and animal agriculture continues to unsustainably expand, we need to examine alternatives to the products people know and love. While animal-free dairy may sound like an impossible feat, innovation in the field of precision fermentation is proving otherwise. Dr Jared Raynes joins me today to explain what precision fermentation is, where this technology is now, and where it can take us in the future.By listening to this episode, you’ll gain an understanding of what precision fermentation is from both a scientific and outcome-based perspective. We break down the benefits of animal-free dairy, explain how it is created, and address potential concerns about genetic modification. Dr Raynes also offers insight into where this technology is used already, where it’s heading, and when we can expect to see animal-free dairy products on the shelves.Specifically, we cover: Intro (0:00) Biochemistry & Jared’s story (4:08) Studying recreating casein (8:59) Alternative protein companies (24:45) Precision fermentation explained (27:39) GMOs: what can go wrong (33:00) What’s possible with precision fermentation (41:25) Environmental changes (53:00) Looking forward (1:00:15) Outro (1:17:40) If you found this episode insightful, you can connect with Dr Raynes on LinkedIn. You can also discover more of All G Foods, who Dr Raynes works for, on their website, Instagram, Twitter, and LinkedIn profiles. Learn more about their brands Buds Burger and Milk Cell through the linked websites.Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends.Make sure to head to theproof.com/podcast for the full show notes.Enjoy, friends.SimonWant to support the show?If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes.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 plant performance

In Episode #210, Professor Stuart Phillips returns to expand on our conversation about using science to improve training outcomes.One very common criticism of a plant-based diet is that it’s difficult to meet protein requirements due to both quantity and quality of plant-based protein sources. “Evidence” provided for this often centres around amino acid profiles, linking back to the DIAAS and PDCAAS protein scoring systems. Today, Professor Stuart Phillips offers clarity on this topic and much more useful information on what to consume, in what form, and when.In this episode, we cover a whole suite of information that is highly relevant and applicable for those looking to improve their training outcomes. In addition to briefly revisiting the basics of protein consumption, we discuss distribution and timing, protein needs for older people, and protein quality scoring systems. We also dive into supplementation for those looking to improve performance and muscle protein synthesis, including caffeine, beta alanine, nitrates, creatine, omega-3s, and hormones.Specifically, we discuss: Intro (0:00) Protein distribution (1:20) Scoring systems for protein (11:13) Supplements for performance (28:08) Sodium bicarbonate (43:40) Nitrates (51:29) Creatine (56:10) Omega 3s (1:05:25) Hormones & protein synthesis (1:10:30) Aging & muscle gain (1:13:20) Exciting new studies (1:24:12) Outro (1:27:19) To listen to my previous conversation with Professor Philips, head to Episode #190. You can also learn more about him via the McMaster University profile, and connect with him on Twitter, Instagram, and Facebook.If you found this episode informative and a looking for ways to introduce more plant-based protein into your diet, you can download my free recipe eBook, Plant Perform. This recipe guide includes high-protein recipes and more to optimise physical performance and recovery.Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends.Make sure to head to theproof.com/podcast for the full show notes.Enjoy, friends.SimonWant to support the show?If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes.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 plant performance