Episode #261. When it comes to cancer and nutrition, sorting fact from fiction is critical. Join me as I sit down with Dr Krystle Zuniga, an expert in this field, to debunk harmful myths, clarify the role of nutrition during cancer treatment, and empower listeners with reliable, science-based knowledge.Tune in to understand how to navigate dietary choices amidst a cancer diagnosis and to learn how to best support those on their cancer journey. Don't miss this essential conversation – it's time to let go of misinformation and understand the true power and limitations of nutrition.Specifically, we discuss: Intro (00:00) Dr. Krystle Zuniga on cancer and nutritional sciences (01:33) Social media and cancer misinformation (04:35) Can food act as medicine? (07:56) The impact of anecdotes on cancer treatment choices (12:57) Survival rates and shifting trends (16:31) Nutrition priorities during cancer treatment (17:38) Cancer treatment and appetite (20:35) Protein recommendations (22:12) Weight loss and muscle preservation (28:12) Cancer-fighting superfoods (32:55) Detoxing and cleansing trends (36:21) Gut microbiome's role in cancer treatment (38:17) What is immunotherapy? (42:07) The plant-forward diet (44:52) Organic vs conventional produce (48:04) EWG's Dirty Dozen and Clean 15 (50:49) Drinks to limit during cancer treatment (55:12) Sugar and starving cancer cells (56:41) Is fasting safe for people with cancer? (1:00:14) Advice for estrogen-dependent cancer (1:03:32) Are there supplements beneficial during cancer treatment? (1:05:27) TIPS: How to eat when you have cancer (1:13:59) How to support someone with cancer (1:17:04)\ Good resources for cancer patients (1:20:48) Health benefits of pomegranate (1:23:21) Outro (1:24:58) To connect with Dr Krystle Zuniga, you can find her on Instagram. Head to her website, https://cancernutritionhq.com, to discover more resources from Dr Zuniga.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

Episode #260. Are you struggling to maintain a healthy weight and navigate the confusing world of diets and weight loss solutions? In this episode, join me as I dive into the science behind eating behaviours, obesity, and the challenges of losing weight with renowned researcher Dr Stephan Guyenet.Discover the different types of eating, the importance of controlling our food environment, and various evidence-based strategies for weight loss. With practical advice and insights from Dr Guyenet, you'll gain a better understanding of the complexities of weight management and how to make informed choices for your health. Don't miss this eye-opening conversation about the widespread issue of obesity and our brain's role in eating behaviours.Specifically, we discuss: Intro (00:00) From neurodegenerative disease to obesity neuroscience (01:36) The holiday weight gain (10:38) The problem with excess fat (14:37) 'Personal fat threshold' and diabetes (26:06) Main drivers of type 2 diabetes (31:26) The role of the hypothalamus in weight gain (38:55) Homeostatic vs. non-homeostatic eating (47:29) Genetics and the obesity epidemic (56:50) Models of obesity: carbohydrate -insulin vs. energy balance (1:00:21) The brain and obesity (1:10:34) The protein-leverage hypothesis (1:19:39) Carbohydrates, fat, and the Mediterranean diet (1:24:08) The weight loss puzzle: low carb vs. low fat diet (1:30:10) Foods that promote satiety on fewer calories (1:38:25) GLP-1 agonists (1:43:08) Is weight loss largely dependent on exercise? (1:55:06) Physical activity vs sedentary lifestyle (1:58:40) Mental health and sleep (2:00:28) Expert advice on how to stop overeating (2:05:11) Outro (2:05:59) To connect with Dr Stephan Guyenet, you can find him on Twitter or visit his website, https://www.stephanguyenet.com/. You can also purchase Dr Guyenet’s widely acclaimed book, The Hungry Brain, to learn more about why we overeat and how to overcome this issue. Make sure to also check out Red Pen Reviews, where you can access free expert reviews on nutrition books.Discover more insights and supporting resources 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. 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

Episode #259. Have you ever put much thought into your hydration? If you think that drinking two litres of plain water a day meets your hydration needs, then this conversation is for you. In this episode, I’m joined by Dr Stacy Sims to explore the science behind optimal hydration and its impact on performance.You’ll learn how to determine proper hydration, the role of electrolytes and glucose, and which commonly held beliefs about hydration are myths. Dr Sims shares her research findings and provides practical tips to improve your hydration for better performance and overall well-being.Specifically, we discuss: Intro (00:00) Dr. Stacy Sims on hydration (1:25) Nuances of hydration (3:35) Electrolytes (7:02) The problem with plain water (12:02) How much sodium do you need in a hot or cold environment? (15:00) Sodium and fluid intake during exercise (16:31) Dehydration and its effects on performance (20:07) Importance of slow and steady hydration (22:22) Distilled water and hydration (23:38) Is adding salt healthy? (24:59) How to tell if you're dehydrated (25:52) How much water should you drink a day? (27:47) Coconut water for hydration? (28:22) Why do electrolyte supplements have potassium, magnesium, and sodium? (30:25) Carbohydrates and hydration (31:49) Carbohydrate intake during endurance performance (36:52) Hydration on low carb diets (38:36) Fluid balance requirement for men and women (40:44) The urine specific gravity test (44:53) Sauna for men and women (46:51) Are coffee and tea dehydrating? (48:00) More hydration myths (50:03) Hydration before an endurance event (51:00) Creatine (52:08) Frequent urination at night (54:30) Dehydration among athletes (56:40) Outro (58:45) To connect with Dr Stacy Sims, you can find her on Instagram and Facebook. Visit her website, https://www.drstacysims.com, to learn more about Dr Sims and find resources to improve your performance.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

Episode #258. Join me as I sit down with renowned soy expert Dr Mark Messina to clear up misconceptions and address concerns about soy consumption. We dive deep into isoflavones, how much soy you can safely consume, and soy’s safety in relation to male feminisation, breast cancer, and thyroid function.If you’ve been hesitant about incorporating soy into your diet, this episode is packed with essential information you need to make an informed choice.Specifically, we discuss: Intro (00:00) Soy throughout history (01:45) Dr. Mark Messina and the Soy Nutrition Institute (6:12) Industry affiliation in research (8:04) Debate surrounding soy and breast cancer (18:04) Isoflavones and estrogen (24:04) Isoflavones, breast tissue and cholesterol (32:12) Oversimplification of health information about the soy (40:39) Fermented soy and equol (48:11) How much isoflavones are in your soy foods? (53:16) Safe upper limit of soy isoflavones intake per day (58:50) Are blood tests necessary for high protein eaters? (1:01:37) Soy formula and soy allergy (1:03:50) Soy and thyroid Health (1:11:15) Does soy affect menstrual cycle length? (1:16:12) Soy consumption and migraines (1:22:54) Isoflavonoid supplements (1:27:10) Soy farming and the environment (1:29:10) Outro (1:33:12) To stay up to date with Dr Mark Messina’s work, head to https://sniglobal.org/. Here you’ll find extensive research on the health and safety of soy, as well as regular articles written by Dr Messina. You can also read some of Dr Messina’s recent, relevant articles 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. 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

Episode #257. Uncover the powerful strategies to transform your gym experience and unpack the blood lipids series in this captivating conversation with Drew Harrisberg. You’ll learn more about CGMs for people without diabetes, menopause and osteoporosis, our thoughts on stretching, and much more.Specifically, we discuss: Do CGMs have potential beyond diabetes management? (4:14) Blended fruit vs whole fruit for glycemic response (14:35) Effects of long-term stretching (24:02) Bone mineral density and menopause (33:40) Review on different modality exercises for bone density (38:18) Drew's new fitness program (59:22) Takeaways from the lipid series with Dr. Thomas Dayspring (1:06:54) The Proof's very first immersive experience (1:26:11) When good deeds happen (1:39:05) Outro (1:49:30) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. Drew will also be co-facilitating our upcoming immersive experience, which you can learn about here. Make sure to catch his 11 previous episodes on the show, available on *The Proof* website, and check out the e-book for his new exercise program which will be released soon.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

Episode #256. Professor Susan Davis, AO returns to answer your questions on menopause. We cover The Proof community’s most common questions, looking towards mental health and menopause, how other conditions such as PCOS impact menopause, common issues including weight gain, different drug treatment options, and much more.Specifically, we discuss: Intro (00:00) Feedback from the Proof community (02:13) Concerns about misleading health information about menopause (05:57) Oral contraception and fertility (11:23) Summary of Part 1: Navigating Menopause: Expert Insights and Solutions (14:26) Hormone therapy (HRT) for women over 50 and 60 (20:31) HRT and cognitive function (24:11) Primary Ovarian Insufficiency (POI) and early menopause (32:10) Amenorrhea, exercise, chronic stress and menstrual health (41:34) Health risks of early menopause (46:14) Muscle and bone health (51:21) Treatments for women with breast cancer and vasomotor symptoms (52:35) Exercises that benefit bone health (1:10:33) Could shorter menstrual cycles indicate earlier menopause and worse symptoms?(1:12:33) Night sweats and hot flashes (1:13:37) Thyroid and menopause (1:19:19) Adrenal fatigue and menopause (1:20:18) Factors affecting women's mental health in menopause (1:21:53) Menopause and weight gain (1:27:01) Hormones, painful sex, hair loss, and adult acne (1:38:05) Bioidentical hormones and compounded hormones (1:40:30) Dietary patterns and menopausal symptoms (1:45:29) Endocrine disruptors in everyday life (1:48:13) Outro (1:49:24) Make sure to listen to Episode #245 with Professor Davis for the first part of the menopause masterclass series.To stay up to date with Professor Susan Davis’ research, you can head to the Monash University Women’s Health Research Program. There you’ll find new papers, research trials, and more. You can also connect on the Monash University Instagram and Facebook pages, ad Professor Davis’ Twitter. Make sure to check out the additional resources on menopause below.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

Episode #255. Have you ever wondered about the power of psychedelics in treating mental health conditions? Join me as I sit down with Professor Susan Rossell to examine what the research says on psilocybin and MDMA and whether these revolutionary interventions can assist in the treatment of depression, eating disorders, PTSD, and more.Specifically, we discuss: Intro (00:00) Dr. Susan Rossell on mental health research (02:40) The history of psychedelics (11:53) Concerns over the safety of psilocybin and MDMA (18:31) Feasibility concerns for the rollout of psilocybin and MDMA (21:54) Effects of psilocybin (35:52) Psilocybin, SSRIs, and psychotherapy (44:35) Microdosing psilocybin (56:12) Ketamine vs psilocybin (58:00) MDMA for PTSD and recreational use (1:02:03) Future of psilocybin and MDMA and their decriminalization (1:11:00) Mental health advice (1:21:43) Outro (1:25:23) To learn more about Professor Susan Rossell, you can do so on her Swinburne University profile. Connect with Professor Rossell on Twitter, LinkedIn, or via email.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

Episode #254. How does a plant-based diet weigh up against a ketogenic diet when it comes to cancer treatment and prevention? Discover the answer to this question and more in The Proof’s first episode dedicated to understanding cancer.In this episode, I sit down with Dr Urvi Shah and Dr Neil Iyengar to examine how cancer develops and the lifestyle measures that can be taken to reduce the risk of cancer, treat cancer, and prevent cancer recurrence.Specifically, we discuss: Intro (00:00) Cancer and precancerous cells (06:51) Genetics and cancer risk (20:58) Obesity and cancer risk (24:30) Modifiable factors and reducing recurrence risk (36:44) The role of nutrition in cancer treatment (47:34) Plant-based diet vs ketogenic diet (51:50) Dr. Neil investigates the effects of plant-based diets and exercise on breast cancer (1:13:12) Soy, dairy, protein, and cancer risk (1:17:04) Unprocessed red meat and colorectal cancer (1:30:52) Organic foods vs conventional produce (1:37:10) Ultra-processed food and cancer risk (1:40:52) Alcohol intake and exercise recommendation (1:43:11) Strong predictors of breast cancer (1:49:33) Stress and sleep (1:51:56) Importance of screening (1:52:46) Outro (2:01:54) You can connect with Dr Neil Iyengar on Twitter, and learn more about him here. Connect with Dr Urvi Shah on Instagram, Twitter, and LinkedIn, and learn more about her here.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

Episode #253. In Part Three of the blood lipids series, we take a deep dive into interventions to lower the risk of atherosclerotic cardiovascular disease (ASCVD). While nutrition is the most powerful lifestyle tool we have to dramatically decrease ApoB, there certainly remains a need for pharmacological interventions – and in this episode, Dr Thomas Dayspring and I walk through four main drug classes, discussing their mechanism of action, effectiveness, and safety profile.We discuss: Intro (00:00) Evolution of cardiovascular disease treatments (03:42) Are we becoming a drug-dependent society? (07:30) Bile acid sequestrants, statins, and more (13:54) Cholesterol-lowering drugs and cognition (35:12) Is Bempedoic acid a good statin alternative? (47:39) Ezetimibe and nuances you should know (55:46) PCSK9 inhibitors (1:03:32) Do statins increase the risk of diabetes? (1:14:58) Gene therapy targeting PCSK9 (1:19:20) Pelacarsen for lowering Lp(a) (1:23:48) Can we take drugs that raise HDL to lower cardiovascular disease risk? (1:26:38) HDL and atherosclerosis (1:34:59) Elevated triglycerides and atherosclerosis (1:46:48) Takeaways (2:05:12) Outro (2:08:31) The best place to connect with Dr Thomas Dayspring is on Twitter, @DrLipid. Learn more about Dr Dayspring’s career and current work on LinkedIn.Head to The Proof website for the full show notes, including supporting studies and my key takeaways.To assist with the digestibility of this content, Dr Dayspring, my team, and I have included extensive illustrations and graphs in the video format of these episodes. If you are visually inclined, you can watch these episodes on The Proof YouTube channel. Even if you prefer listening through audio the first time, I highly recommend coming back for a second pass with the video versions. These episodes are investments into a healthier future.Get your copy of the Lipid Series Cheat Sheet at theproof.com/lipidseries. This comprehensive resource provides valuable insights on assessing your risk, preventing, and treating atherosclerotic cardiovascular disease (ASCVD), the leading cause of death worldwide. The PDF not only highlights key learnings from the 3-Part Lipid Series but also includes a 1-week meal plan designed to promote healthy cholesterol levels.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

Episode #252. In Part One of the blood lipids series, you learned what lipids are and how they work. In Part Two, Dr Thomas Dayspring returns to talk about the individualised testing you can get to understand where your lipids are now. Discover the tests you need, the ones you don’t, and when to start testing to protect yourself against atherosclerotic cardiovascular disease.We discuss: Intro (00:00) What is Lp(a), and why do you need it checked? (02:05) Does diet influence Lp(a)? (20:36) The oxidized phospholipid test (29:00) Early intervention and atherosclerosis screening for children (31:24) The tests are helpful in predicting cardiovascular disease risk (40:27) Discordance between ApoB and LDL-cholesterol (52:35) Normal range of ApoB levels for a healthy young person (1:03:14) Does atherosclerotic plaque ever disappear? (1:16:52) Triglyceride: HDL ratio vs ApoB test (1:22:15) Screening women in their 30s (1:29:31) Screening women in their 70s (1:37:23) What causes elevated ApoB (1:39:25) Do phytosterols help manage cholesterol? (1:58:55) Secondary prevention (2:07:08) The obviously misunderstood case of ApoB (2:20:45) Outro (2:22:35) Next week, we’ll discuss in detail the interventions you can make to optimise your lipids. Make sure to stay connected via my social links below so you don’t miss Part Three.The best place to connect with Dr Thomas Dayspring is on Twitter, @DrLipid. Learn more about Dr Dayspring’s career and current work on LinkedIn.Discover more insights and supporting studies in the full show notes.To assist with the digestibility of this content my team and I, along with Dr Dayspring, have added a bunch of illustrations and graphs to the video format of these episodes. So if you are visually inclined you can watch these episodes on our YouTube channel. Even if you prefer listening to the first time through audio, I highly recommend coming back for a second pass with the video versions. Get your copy of the Lipid Series Cheat Sheet at theproof.com/lipidseries. This comprehensive resource provides valuable insights on assessing your risk, preventing, and treating atherosclerotic cardiovascular disease (ASCVD), the leading cause of death worldwide. The PDF not only highlights key learnings from the 3-Part Lipid Series but also includes a 1-week meal plan designed to promote healthy cholesterol levels.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