Episode #251. Cardiovascular disease is one of the biggest killers in the Western world, and it’s vital that we understand cardiovascular health in order to improve lifespan and healthspan. In this episode, I sit down with Dr Thomas Dayspring for Part One of a three-part deep dive into cardiovascular disease and blood lipids. In this introductory episode, we examine how our body absorbs lipids and transports them throughout the body – and what happens when it goes wrong.Specifically, we discuss: Intro (00:00) Turning a family heartache into a mission (05:12) Atherosclerosis and the role of lipids (14:52) Lipoproteins & cholesterol transport and recycling (28:01) Cholesterol's role in lipoproteins (54:00) Is ApoB a more accurate marker of cardiovascular risk? (58:38) Endothelial transcytosis of lipoproteins (1:07:10) LDL aggregation (1:16:42) LDL particle retention and inflammation (1:23:15) Difference between veins and arteries (1:28:55) Atherosclerosis and genetics (1:30:22) High-fat diets and cholesterol (1:44:01) Fiber and cholesterol absorption (1:48:14) Outro (1:57:48) 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, Dr Dayspring, my team, and I have included extensive illustrations and graphs to 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 #250. Ice baths and other forms of cold water exposure have gained a huge amount of traction in the past few years. I’m joined by expert Dr Susanna Søberg to examine what the science says – is cold water exposure safe? What does the research say about the bold health claims? Is brown fat just a buzzword? How do you safely and effectively implement hot and cold exposure into your life? Dr Søberg answers these questions and many more in this three-hour deep dive into cold water immersion.Specifically, we discuss: Intro (00:00) The tradition of winter swimming (01:52) Cold water swimming and activating brown fat (09:44) Dr. Søburg's personal experience with cold water bathing (23:13) Funding hurdles and potential benefits of cold water immersion (25:34) Cold water immersion and the body's response (33:36) Brown fat activation and more physiological responses (40:45) What is brown fat? (45:54) Is brown fat genetic? (55:28) Benefits of activating brown fat (58:32) Winter swimming, sauna, and disease: what the data says (1:01:10) Metabolism and shivering (1:13:01) Brown fat activation and muscle building (1:25:06) Who has more brown fat: Women or Men? (1:36:33) Chronic inflammation, exercise, and more benefits of deliberate cold exposure (1:46:11) Cold water immersion for beginners (2:06:18) The minimum threshold for health benefits using cold and heat (2:15:03) Clothes or no clothes? (2:22:57) Temperature regulation and gender differences (2:26:30) Safety protocols & understanding ice plunging lingo (2:34:08) Outro (2:47:18) To connect with Dr Susanna Søberg, you can find her on Instagram, Twitter, Facebook, TikTok, and LinkedIn. Head to her website, www.soeberginstitute.com, to learn more about Dr Søberg’s work – including her research and her book Winter Swimming. Friends of The Proof can also receive a 10% discount on her Thermalist course with code SIMONHILL.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 #249. Have you ever wondered how long humans can healthily live for? Professor Matt Kaeberlain joins me in this episode to explain the biological processes of aging, explaining the significance of genetics vs lifestyle, protein restriction, polyphenols, and much more.Specifically, we discuss: Intro (00:00) Aging and disease (03:42) Evolutionary conserved processes and human life span (17:41) Biological aging: Are epigenetic tests more accurate in telling how well you’re aging? (26:29) Aging process and the burden of senescence cells (34:06) Keys to a longer, healthier life (45:08) Sleep and exercise (55:38) Calorie restriction, longevity, and prolonged fasting (1:15:23) Protein restriction and its implications (1:32:14) Plant protein vs animal protein (1:43:31) Natural occurring polyphenols and supplements related to longevity (1:53:06) Rapamycin and rapamycin derivatives (2:13:53) Anti-aging compounds (2:29:38) Ethical implications of prolonging the life (2:51:08) Outro (2:57:23) To connect with Dr Matt Kaeberlein, you can find him on Twitter and LinkedIn. Head to his website, https://kaeberlein.org, to learn more about his work. If the Dog Aging Project interests you, you can visit the website or read this article in Nature. Keep up to date with Optispan here.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 #248. There is a huge research and science communication gap when it comes to nutrition and exercise for women. Stacy Sims, MSc, PhD joins me today to address this inadequacy, providing guidance on how women can optimise training and nutrition at each stage of life.Specifically, we discuss: Intro (00:00) Dr. Stacy Sims' academic journey (02:00) Female physiology (05:38) Implications of applying results of male-centric studies to women (09:12) Discerning the variances in physiological makeup between genders to customize training regimes (16:29) Physiological disparities between genders (20:53) Understanding the significance of a balanced diet and exercises tailored to accommodate the menstrual cycle (24:14) Ideal training programs tailored to the menstrual cycle of a 30-year-old woman (52:30) Exercise regimes during pregnancy (1:06:00) Achieving balance through nutrition, diet, and supplementation in your 30s (1:12:58) Female bodybuilding: androgenic compounds and hormones (1:27:55) The correlation between contraception and exercises (1:32:06) Optimizing exercise during menopause: evidence-based strategies for 60-year-old women (1:37:10) Training, nutrition, and supplementation beyond the age of 60 (1:51:44) The significance of lipids in your 30s and 60s (1:56:04) Outro (1:59:12) To connect with Stacy Sims, MSc, PhD, you can do so on Instagram or Facebook. Her website, https://www.drstacysims.com, offers a myriad of resources to guide you on your journey to maximise your body’s potential, and you’ll also be able to find her books there.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 #247. It's widely accepted that we are in a climate crisis. But what does that mean? Renowned author and journalist George Monbiot joins me in this episode to examine how our food systems are directly impacting our planet's health, and what we can do about it. What do soil and the human gut have in common? Why is food a political issue? What does radical change in the food system look like, and how do we get there?We cover these questions and more, discussing: Intro (00:00) George Monbiot on wildlife, farming, & global food systems (03:39) Plants & soil microbes: a remarkable connection (09:45) Soil bacterial diversity & the dangers of soil degradation (20:36) Profit over sustainability (26:32)  The role of citizens in shaping the food system (34:09)  Why is animal agriculture problematic? (45:38)  Are we the complacent and the silent majority? (57:35)  George Monbiot's alternative to farming animals (01:05:53)  Outro (01:10:16) You can find a comprehensive database of George Monbiot's work on his website, https://www.monbiot.com/, which encompasses his journalistic work and books. Get his book 'Regenesis' here. Connect with him on Twitter, and search "George Monbiot" on YouTube to find a wealth of videos like his short film with Greta Thunberg, this TED Talk, and this fascinating video about wolves and the balance of nature.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 #246. Have you ever considered the way our current food system was shaped? Or the way it continues to impact modern dietary guidelines? This episode is for you. In this conversation with distinguished researcher Professor Dariush Mozaffarian, we analyse the past 120 years of nutrition science and assess how this research continues to impact the modern diet.We cover: Introduction (00:00) A Journey Through Nutrition Science History (03:49) The Food Industry's Contributions to Improving Vitamin and Calorie Deficiency and What Went Wrong (16:05) The Evolution of Dietary Guidelines (26:59) Are Food Rating Systems Accurate? (37:48) Is the Role of Saturated Fat in Nutrition Neutral? (44:22) Understanding the Algorithm Behind Tufts' Food Compass (46:57) Industry Funding and Scientific Research (52:03) Validating the Food Compass Scoring System (57:04) Are Breakfast Cereals Healthier? (01:04:45) The Food Compass System: A Work in Progress (01:08:04) Exploring the Uses of the Food Compass and the Possibility of Improving Its Functionality (01:10:33) Takeaways (01:29:19) Outro (01:34:50) If you found this conversation informative, you can learn more about Dr Mozaffarian here, and read more of his work here. If you have any additional questions you would like answered in future, make sure to leave a comment on YouTube.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

In Episode #245, I'm joined by endocrinologist and clinical researcher Professor Susan Davis, AO. In this detailed exchange – taking place over more than two hours – Professor Davis shares the best practice guidelines for managing menopause. You will learn from a world-leading expert about sex hormones, the physiological changes underpinning menopause, signs and symptoms of peri-menopause/menopause, the struggles of menopause, medical and lifestyle interventions for managing menopause (including hormone therapy), testosterone and sexual desire, the beautiful side of menopause, and plenty more."One of the – dare I say – more sinister symptoms that women often do not relate to menopause is anxiety."Professor Susan R Davis AO*,* is Director, Monash University Women’s Health Research Program and an NHMRC Senior Research Fellow; Consultant Endocrinologist and Head, Women’s Endocrine Clinic, Alfred Hospital Melbourne; and consultant at Cabrini Medical Centre.Her research spans from basic science to clinical trials, and has been pivotal in the understanding of sex hormones in women across the lifespan in multiple non-reproductive target tissues, including the brain (cognition, mood, sexual function), cardiovascular system (lipids, vascular function, and coagulation), and other tissues (fat, muscle, joint cartilage, and bone).Specifically, we cover: Intro (00:00) Understanding Menopause: Communication and Misconceptions (06:00) Hysterectomy and its Impact on Menopause (10:48) Medical Consultation during Menopause: Is it necessary? (15:48) In-Depth Discussion on Menopause Symptoms and Phases (18:03) Menopause as a Part of the Aging Process (28:28) Hormones and Reproduction during Menopause (30:47) Women's Experiences and Body Changes during Menopause (33:10) Estrogen and Sex Hormones during Menopause (48:20) A Proactive Approach to Menopause: Starting Early for Symptom Management (49:10) Guidelines for Managing Menopause (1:04:31) Hormone Replacement Therapy (HRT) (1:13:28) HRT and Breast Cancer Risk (1:24:30) HRT Medications: Guidelines and Recommendations (1:26:50) The Trustworthiness of Big Pharmaceutical Corporations (1:45:35) Breast Cancer and Menopause Medications (1:55:12) The Funding of Menopause Research (1:58:00) Testosterone Therapy in Menopausal Hormone Treatment (2:00:10) Empowering Menopausal Women: Their Continued Contributions to Society (2:18:55) Outro (2:19:40) To connect with Professor Davis, you can find her on Twitter @SRDwomenshealth. Read her published work here, and make sure to check out the resources below for more useful information on this topic.Discover more insights and supporting studies 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 complimentarytwo-week meal plan and high protein Plant Performance recipe book

In Episode #244, cardiologist Dr Mohammed Alo joins me to talk about cardiovascular disease myths, many of which he has been brilliantly covering on Tik Tok over the past year.Is it perfectly ok to eat a lot of saturated fat and red meat if your triglycerides and HDL are normal? Does a coronary artery scan of zero mean we won’t have a heart attack? What’s better - a coronary artery scan or a CT angiogram for measuring plaque in our coronary arteries. Are statins beneficial? Is too low cholesterol a problem? Does this affect brain health and hormone production? Eggs, fish and fish oil, cooking oils - the list goes on.Specifically, we discuss: Intro (00:00) Fighting Misinformation on Cardiovascular Disease and Nutrition (03:49) TikTok and Cardiology: Reaching Diverse Audiences and Navigating Challenges (18:30) The Risks of the Carnivore Diet and False Claims on LDL Cholesterol (26:50) Atherosclerosis, Familial Hypercholesterolemia, and Treatment Options (36:30) The Importance of Non-HDL Cholesterol as a Predictor of CVD (43:41) Optimizing LDL Cholesterol Levels and Avoiding Unnecessary Medications (49:39) Assessing Cardiovascular Risk in Prediabetes (55:21) Cardiac Imaging and Detecting Heart Attack and Stroke Risk (57:24) Artery Calcification in Endurance Athletes: Understanding Imaging Tests (1:08:48) Debunking Myths on Coconut Oil and Fish Oil (1:20:02) Oils of choice and Dr. Alo's stand on canola oil (1:30:00) Eggs and Cholesterol: How much is too much? (1:32:40) Can Unprocessed Red Meat Raise Your Risk of Cardiovascular Disease? (1:36:39) Grass-Fed vs. Grain-Fed Beef: Examining the Debate (1:46:39) Salt, Salt Substitutes, and Hypertension (1:57:25) Outro (2:00:04) We covered a lot.To explore more of Dr Mohammed Alo’s work, check out his website or connect with him on YouTube and TikTok.Discover more insights and supporting studies in the full show notes.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. 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 complimentarytwo-week meal plan and high protein Plant Performance recipe book

Episode #243. It’s time to face the facts on saturated fat. Dr Gil Carvalho returns to examine a bold new study on this controversial topic, breaking down whether you need to reconsider your food choices in the wake of this study’s release.We discuss: Intro (00:00) Saturated fat misunderstandings: Is saturated fat bad? (17:20) Principle 1: Dose matters? — How much saturated fat is too much? (22:07) Is no saturated fat the goal? (30:12) Principle 2: Replacement nutrient matters (31:54) Principle 3: Source matters (45:53) Mechanisms: Saturated fat and heart disease (50:48) Saturated fats and genetics (55:47) Target ApoB level (59:40) Importance of lifetime exposure (1:03:02) Statins and heart disease risk: Are statins bad for you? (1:08:53) Mendelian randomization studies (1:10:52) The totality of evidence (1:15:59) Saturated fats and total mortality (1:17:46) Saturated fat and liver health (1:19:51) Gaps in the research (1:20:43) Common arguments against lowering saturated fat (1:23:52) Outro (1:38:36) To explore more of Dr Gil Carvalho’s work, you can find him on YouTube. You can also connect with him on Twitter and Facebook, and listen to our previous conversation in Episode #207.Discover more insights and supporting studies 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 complimentarytwo-week meal plan and high protein Plant Performance recipe book

Last week we featured Part 1 of the best moments from The Proof in 2022, and this week we bring you part 2.Episode #242 is a compilation that mostly focuses on sleep, exercise and planetary health featuring a range of guests from across the year.Guests featured include Drs Dean and Ayesha Sherzai, Dr Alan Flanagan, Dr Andrew Huberman, Dr David Jenkins, Dr Kieron Rooney, Paul Taylor, Fritz Horstmann, Drew Harrisberg and Nicholas Carter.Specifically, we cover: Intro (00:00) Sleep and weight gain with Drew Harrisberg (01:28) Tips for better sleep with Dr. Andrew Huberman (13:00) Manage Craving with Fritz Horstman (15:49) Carnivore Crazy with Drew Harrisberg (39:42) Big Pharma and Big Food with Dr. Alan Flanagan and Drew Harrisberg (49:32) Good stress with Dr. Paul Taylor (59:48) Mitochondria and Longevity with Dr. Kieron Rooney and Drew Harrisberg (1:12:14) Mitochondria and Longevity with Dr. Paul Taylor (1:17:46) Fermented foods (1:24:27) Developing an exercise program with Drew Harrisberg (1:25:18) Improving brain function with Drs. Ayesha and Dean Sherzai (1:41:57) Resistance starch and cancer with Drew Harrisberg (1:55:32) What's causing climate change with Nicolas Carter (2:06:11) Should we eat fish with Dr. David Jenkins (2:11:01) Building new habits with Fritz Horstman (2:12:51) Outro (2:26:46) Episodes featured: Episode #206 with Drew Harrisberg Episode #205 with Dr Andrew Huberman Episode #239 with Fritz Horstmann Episode #203 with Drew Harrisberg Episode #229 with Paul Taylor Episode #226 with Drs Dean and Ayesha Sherzai Episode #223 with Drew Harrisberg Episode #222 with Dr Kieron Rooney Episode #230 with Nicholas Carter Episode #216 with Dr David Jenkins I hope you find this episode helpful for consolidating some of the key learnings from 2022.To make sure you never miss an episode be sure to follow/subscribe on Apple, Spotify and/or YouTube. Whichever platform you prefer to receive notifications from when new episodes of The Proof are released.To check out our sponsors who make this show possible, and enjoy great savings, visit theproof.com/friends.Another way to show your support is to leave a review on the Apple podcast app, or a comment on YouTube - I read all of these.And don’t forget to grab a copy of my new Plant-Based Ferments recipe book - a great way to improve your overall health by encouraging greater microbiome diversity.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