The Proof with Simon Hill

Episode #237. Dr Valter Longo introduces intriguing questions to the show: could protein consumption actually be harmful to our health? How important is muscle tissue? Can fasting be used as an adjunct cancer treatment? We investigate these questions and many more, diving into the research on IGF-1, mTOR, and the fasting-mimicking diet.Specifically, we discuss: Intro (0:00) Ideal diets for longevity (2:58) Important Pathways for aging (9:15) IGF1 Elevation (16:24) Actue vs Chronic elevation of IGF1 (19:46) Danger of Protein Over Consumption (25:11) Impact of exercise on IGF1 (32:52) Muscle Mass and Longevity (38:35) Study on High Protein Later in Life (41:59) How to get IGF1 tested (48:03) Low IGF1 & Cognitive Decline (49:54) Resistance to IGF1 (53:00) Mendelian Randomization Studies (54:38) Fasting Mimicking Diet (59:21) Fasting and Cancer (1:16:03) Ketogenic Diet & Cancer (1:27:51) Outro (1:32:15) To connect with Dr Valter Longo, you can find him on Instagram and Facebook. Learn more about Dr Longo’s research on his website, https://www.valterlongo.com/, where you will also be able to view and purchase his book, The Longevity Diet. Make sure to listen to Dr Longo’s previous appearance on The Proof, Episode #106.Discover supporting studies and more insights 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 FacebookDownload my complimentary two-week meal plan and high protein Plant Performance recipe book

Episode #236. Dr Donald Layman is an expert in protein synthesis and metabolism. With endless online dialogue on protein, Dr Layman offers clarity and answers pressing questions in this episode: how does protein interact with skeletal and metabolic health? Is aging dependent on our DNA? How much protein should I consume, and when?These questions, and many more, are answered in this week’s episode. We cover: Intro (0:00) Muscle & Metabolic Health (5:00) Moderate vs HIIT Training (14:00) Are Aging Outcomes Genetic? (16:29) Longevity vs Vitality (19:15) Muscle Protein Synthesis (24:40) Is the Protein RDA Sufficient? (43:03) Protein Intake for Aging (56:05) Why Leucine (59:48) Longevity and Protein (1:03:33) Cardiovascular Disease (1:16:08) Protein Distribution (1:25:30) Questionable Industry Funding (1:29:17) Meal Timing (1:34:09) Protein Threshold (1:39:33) Danger of Cold Therapy (1:43:26) Important Supplements (1:46:20) Chronic Kidney Disease (1:49:20) Outro (1:52:41) To connect with Donald Layman, PhD, you can find him on Twitter. Check out his website, https://metabolictransformation.com/, to learn more about metabolic health.Discover additional resources, supporting studies, and more insights 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.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

Episode #235. Cosmetic chemist Michelle Wong shares a different approach to skincare – one you're probably not used to seeing on your Instagram feed. In an age of extensive skincare routines and misleading marketing, how do we navigate our skin’s natural state and optimise its appearance and wellness?We cover this question and many more in this week’s episode.Specifically, we discuss: Intro (0:00) Defining ‘Clean Beauty’ (2:17) ‘Natural’ vs synthetic (7:14) EWG’s Skin Deep Database (8:26) What to Avoid (10:17) Is the Risk worth the Reward? (15:32) PFAs (20:25) “Free From” Claims (22:59) Risk During Pregnancy (30:08) Effective Ingredients (32:56) Addressing the Root Cause of skin issues (35:05) Skin’s ability to Heal (36:11) Danger in Combining Ingredients (38:06) Aging & Collagen (40:21) Combining Multiple Products (52:02) Does Price Indicate Effectiveness? (54:16) Participants in Studies (59:31) Preventative Aging (collagen vs retinol) (1:01:57) Hyaluronic Acid (1:07:49) Exfoliation (1:09:57) Skin Microbiome (1:15:14) Pigmentation (1:17:24) Overrated Ingredients (1:19:27) Natural Plant Compounds (1:21:27) Acne (1:24:36) Hair Care (1:32:47) Shampoo/ Conditioner (1:37:34) Hair Loss (1:40:41) What to Avoid (1:42:01) Deodorants (1:44:49) Society’s Beauty Standards (1:51:12) Outro (1:55:29) To connect with Michelle Wong, PhD, you can find her via the Lab Muffin Beauty Science social accounts on Instagram, TikTok, Twitter, and YouTube. For a comprehensive guide on skincare basics, Dr Wong has an eBook available for purchase here. Listen to Dr Wong’s previous appearance on The Proof, focusing on sunscreen, at Episode #234.Discover additional resources, supporting studies, and more insights 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.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 bookEnjoy, friends.Simon

Episode #234. We all know that sunscreen is important, but what are the consequences of using (or not using) certain products? Cosmetic chemist Dr Michelle Wong joins me to examine sun damage and aging, chemical vs mineral sunscreens, “reef safe” sunscreens, and scary-sounding ingredients. Learn all you need to know about choosing and applying a sunscreen to offer you the best protection of your largest organ.We discuss: Intro (0:00) Michelle's Story (2:20) Defining Cosmetics (4:56) Understanding the Skin’s Physiology (7:44) Misinformation with Products (11:20) What to Look For (19:00) Sunscreen & Skin cancer (22:50) “Reef-safe” Sunscreen (41:45) Regulation & Absorption (50:41) “Contains SPF” vs Sunscreen (1:04:35) Lotion vs Aerosol (1:06:04) How to Apply (1:07:07) How high of SPF? (1:13:01) Kids Sunscreens (1:16:04) Seed Oils & Sunburn (1:17:11) Benzene (1:19:15) Bringing it all together (1:21:18) Outro (1:24:45) Dr Michelle Wong’s online presence offers a wealth of information on skin care and cosmetic chemistry. You can connect with her on socials via Instagram, TikTok, Twitter, and YouTube. Head to Dr Wong’s website, https://labmuffin.com/, to learn more.Discover additional resources, supporting studies, and more insights 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.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

Episode #233. Dive deeper into how saturated fats and sugar affect metabolism and the liver in this conversation with Dr Richard Johnson. The Proof community had many questions after Dr Johnson’s appearance on Episode #215, and we return today to answer them: What does human outcome data say? What are the risks of the keto diet and high blood sugar? Do our opinions align?We answer these questions and more, addressing: Intro (0:00) Dr. Johnson’s Thesis on Fructose (3:27) Gaps in Current Studies (11:28) Saturated Fat Versus Sugar (20:20) Long-term risk of Keto Diet (33:09) Fructose Effect on Saturated Fat (36:28) Survival Mechanisms (40:40) Type of Fat (46:37) Metabolic Health & Fructose (53:00) Role of the Liver (1:02:20) Problem with High Blood Sugar (1:09:15) Triglycerides & Uric Acid (1:17:22) When Fatty Liver Happens (1:27:52) Ceramides (1:31:45) Outro (1:33:30) To connect with Dr Richard Johnson, you can find him on Instagram and Twitter, or learn more on his website. For a more comprehensive picture of Dr Johnson’s stance, make sure to check out his book, Nature Wants Us To Be Fat.Discover additional resources, supporting studies, and more insights 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.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

Episode #232. Time-restricted eating seems like a holy grail for those looking to lose weight and improve their health. Dr Peterson joins me in this episode to answer some pressing questions on TRE: does it help you lose weight and shred fat? Will it curb my appetite? What times should shift workers eat? These questions and much more are covered in Episode #232.We discuss: Intro (0:00) New Study: TRE & Weight Loss (1:47) Subjects of study (6:35) Outcomes of Interest (10:06) Significant Results (13:56) Mindset (18:43) Early TRE (20:13) Appetite (27:27) Blood Pressure (29:44) Adverse effects (34:30) Mental Health Effects (35:58) Making it Your Own (36:42) Night Shift Workers (43:41) Cancer (48:33) Rejuvenation & Longevity (56:46) Outro (58:53) You can learn more about Dr Courtney Peterson here. Dr Peterson is currently recruiting for a new study on intermittent fasting and aging, which you can check out here. Make sure to listen to Episode #204 of The Proof, where Dr Peterson is joined by Dr Emily Manoogian to discuss fasting controversies.Discover additional resources, supporting studies, and more insights 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.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 #231, I sit down with Dr Alan Flanagan and Danny Lennon to examine cholesterol, statins, the ketogenic diet, and longevity. Dr Alan Flanagan and Danny Lennon address whether cholesterol matters if you’re metabolically healthy, why our veins don’t get atherosclerosis, and why our body makes cholesterol if it’s “bad for us”. They also offer advice on dietary adjustments you can make regardless of your dietary pattern, claims by social media “health gurus”, and much more.LDL cholesterol has been making waves on social media in recent years. With some diet camps making bold claims about its relevance and the apparently open-ended nature of the evidence, many folks are no doubt left unsure of how important cholesterol levels really are. In this episode, I’m joined by Danny Lennon and Dr Alan Flanagan to consider the role and importance of LDL cholesterol as we recap what the literature says.Specifically, we discuss: Intro (0:00) Basics of Cardiovascular Health (4:29) ApoB for Predicting Disease (12:18) Heart Disease: Where things go wrong (23:23) What Causes Artery Damage? (38:47) Paul Saladino Claims (50:36) Is low cholesterol a problem? (1:04:07) Future of Gene Editing (1:27:12) Veins vs Arteries (1:32:28) Diet Claims (1:41:08) Healthy Keto Diet (1:54:08) MCT Oil (2:00:02) Healthy Fats (2:03:28) Final Thoughts (2:09:54) Outro (2:19:05) You can find Dr Alan Flanagan on Instagram, and learn more about Alinea Nutrition at https://www.alineanutrition.com/. Listen to his previous appearances on the show in Episode #159, Episode #225, and Episode #227.To connect with Danny Lennon, head to his on Instagram and Twitter. Make sure to check out the Sigma Nutrition website and podcast. Danny previously appeared on The Proof in Episode #173.Discover additional resources, supporting studies, and more insights 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.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 #230, I’m joined by ecologist Nicholas Carter to examine the role of dairy and other animal foods on the environment. We discuss the implications of our food choices, detailing the impact of dairy specifically. Nicholas Carter breaks down the ways we measure environmental impact, and the strengths and shortfalls of these systems. We also cover “carbon neutral” dairy, regenerative grazing, biodiversity loss, and much more.Over the course of recent episodes, we’ve worked towards building a more comprehensive picture of the topics covered. Alongside some incredible guests, we’ve covered the theory, mechanisms, and implementation of exercise, and this episode we continue building out this broader view with dairy. In Episode #225, Dr Alan Flanagan honed in on the health implications of dairy. Today, I sit down with Nicholas Carter to examine the planetary effects of dairy production and consumption, helping you make more informed decisions in support of sustainability.Specifically, we discuss: Intro (0:00) What Causes Climate Change (2:22) Agriculture Today vs in the Past (7:06) Biodiversity Loss (11:28) Incentives for Sustainability (17:26) Cattle Grazing & Wildfires (25:15) Red Meat & Dairy (28:40) Global Dairy Production (30:55) Myths about Regenerative Agriculture (36:03) Comparing Sheep/Cow Milk (45:46) ‘Carbon Neutral’ Dairy (47:35) Milk Substitutions (58:50) Precision Fermentation (1:06:36) Diet for Planetary Health (1:10:22) Future of Food (1:16:23) Outro (1:22:12) To connect with or reach out to Nicholas Carter, you can find him on Twitter and Instagram. For more information on environmental welfare, find an abundance of resources and summaries of the most reputable research on Nicholas’ website, https://www.plantbaseddata.org/. Listen to Episode #225 with Alan Flanagan to learn about the human health aspect of dairy consumption.There are dozens of studies and additional resources to support this episode. Find them in the full show notes, at https://theproof.com/podcast/.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 #229, I’m joined by Paul Taylor to discuss how to exercise to live better for longer. We cover the importance of intermittent stressors, the relative impact of nutrition and exercise, and the significance of biological evolution in health. Paul also breaks down exactly how to build an exercise regimen, with considerations for age and gender.Over the past month, The Proof has increasingly explored the role of exercise in relation to long-term health outcomes. In today’s episode, we build on previous conversations with an overarching goal: to consolidate our learning so far, giving you practical and tangible information to implement into your own lifestyle. Paul Taylor offers his advice on how to better your personal exercise routine through realistic recommendations, setting you up for a long health span.Specifically, we discuss: Intro (0:00) Paul’s Navy Experience (4:32) Good Stress (9:28) Paul’s Boxing (21:22) Exercise vs Nutrition - What Matters More? (25:56) Cardiovascular Fitness (34:58) Myokines and Longevity (40:03) How Much Exercise? (49:25) Referencing Biological Evolution (54:10) A Multi-Modal Exercise Plan (59:56) Age & Gender Training (1:13:18) Death by Comfort (1:24:46) Outro (1:27:38) To connect with Paul Taylor, you can find him on Instagram or LinkedIn. Listen to his podcast, The MindBodyBrain Project, and learn more on his website. Paul’s new book, Death by Comfort, is now available for preorder.Head to theproof.com/podcast for the full show notes – there are plenty of studies, reflections, and additional resources for this episode, so don’t miss it.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 #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