The Proof with Simon Hill

Episode #342. My all-in-one guide to nutrition: learn how to eat for health, performance, and the planet. In this special episode, I’m interviewed by Kristen Holmes, VP of Performance Science at WHOOP, for a conversation about the principles of plant-based eating and how our food choices influence long-term health and recovery.You’ll learn about the key principles of a healthy diet, the truth about protein and legumes, and the environmental impact of what’s on your plate. We also explore fascinating WHOOP data on how diet affects sleep and recovery, making this episode essential listening for anyone looking to optimise their health, performance, and wellness through nutrition.Specifically, we cover: My perspective on plant-based nutrition (00:00) Key principles of a healthy diet and debunking myths (03:29) Exploring Scientific Evidence Supporting Plant-Based Diets (13:01) How to transition to healthier dietary patterns (19:10) The truth about legumes and their nutritional value (24:17) Nutrition and protein sources in plant-based diets (31:00) Insights on sleep, recovery, and diet from Whoop data (41:16) The impact of food choices on the environment (50:24) Final thoughts and additional resources (57:03) This episode is brought to you by:38TERADuring Black Friday week get 20% off 38TERA's complete prebiotic DMN. Formulated by Dr Will Bulsiewicz and myself, DMN is the perfect way to conveniently take your gut health to the next level. Discount automatically applied at checkout at 38tera.com.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to [Eimele.com](https://eimele.com/essential-8/15660280.html.) and use code SIMON at checkout for 20% off your first order and subscriptions.WHOOPWhoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.LMNTLMNT’s Chocolate Medley is back. A variety pack of choc mint, choc chai, and choc raspberry electrolytes for proper hydration. Stay hydrated with LMNT. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.MomentousMy go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com.Want 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 #341. Confused about oils, butter, and fats in your diet? This masterclass explores which fats to prioritise, which to avoid, and how different types of fats influence your health. This episode features both a solo deep dive into the science of fats and expert contributions from past guests, offering practical tips and evidence-based guidance for smarter food choices.Joining me in this episode are world-class experts, including Dr Philip Calder, Dr Gary Fraser, Dr Gil Carvalho, Prof Roy Taylor, Dr Alan Flanagan, Dr Matthew Nagra, Dr Walter Willett, Dr Ayesha Sherzai, and Dr Dean Sherzai. Together, we unpack the science behind dietary fats and provide evidence-based insights to guide your long-term health decisions.Specifically, we discuss: Introduction (00:00) Understanding Dietary Fats: Saturated, Unsaturated, and Trans Fats (00:48) Essential vs. Non-Essential Fats (05:47) Omega-3 and Omega-6 Fatty Acids: Benefits and Sources (06:31) Brain Health and Omega-3s (07:48) Saturated vs. Unsaturated Fats and Cardiovascular Health (16:41) The Role of Omega-6 Fats in Inflammation (48:26) Insulin Resistance and Liver Fat (01:08:48) The Twin Cycle Hypothesis (01:11:04) Saturated vs. Unsaturated Fats and Fatty Liver (01:21:21) Canola Oil and Health (01:38:37) Dairy Fats and Cardiovascular Health (01:55:26) Optimising Fats in Your Diet (02:04:03) Conclusion and Recommendations (02:07:59) Head to the full show notes for additional resources and to connect with today’s guests.This episode is brought to you by:38TERADuring Black Friday week get 20% off 38TERA's complete prebiotic DMN. Formulated by Dr Will Bulsiewicz and myself, DMN is the perfect way to conveniently take your gut health to the next level. Discount automatically applied at checkout at 38tera.com.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com for 20% off your first order and subscriptions.WHOOPWhoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.Pique TeaPique has unveiled its most exclusive Black Friday Cyber Monday offer ever! Get free exclusive gifts with link: piquelife.com/simon.ShopifyShopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.Want 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 #340. Think metabolic health is all about carbs and calories? You might be missing a crucial part of the puzzle. Join me as I break down how the location and type of fat your body stores can dramatically impact your health and risk of disease.In this episode, you'll learn how body fat distribution influences your risk of metabolic disease, why weight impacts individuals differently, and how to determine if you have excess fat in your liver. Plus, discover my 6 key tips for enhancing your metabolic health through diet, exercise, and lifestyle adjustments.Specifically, we discuss: 00:00 What Is Metabolic Health and Why It Matters 00:41 The Root Cause of Poor Metabolic Health Revealed 02:55 Understanding Your Personal Fat Threshold (Key to Fat Loss) 04:32 The Twin Cycle Hypothesis: How Fat Affects Metabolism 05:10 Liver Fat: The Hidden Culprit of Metabolic Disorders 16:16 6 Proven Strategies to Reduce Ectopic & Visceral Fat 33:36 Key Takeaways: Fixing Metabolic Health in 6 Steps 35:00 Bonus Discover more insights and supporting studies in the full show notes.This episode is brought to you by:38TERAConsider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Follow this link to Eimele's website for 20% off your first order and subscriptions.WHOOPWhoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.MomentousMy go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF at checkout for 25% off and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75 at livemomentous.com.Eight SleepUpgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF to get up to $600 off your Pod 4 Ultra purchase when bundled at eightsleep.com/theproof. This is their highest offer of the year! Try it risk-free for 30 days, with worldwide shipping.BirchSleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 25% off all mattresses and 2 free pillows at birchliving.com/simonhill.Want 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 #339. Are you getting the full picture of your heart health? Learn why ApoB is the test you shouldn't skip. In this episode, I sit down with Dr Daniel Soffer, a preventive cardiologist and lipidologist, to break down the importance of ApoB testing for cardiovascular risk assessment.You'll learn why ApoB provides more comprehensive insights than LDL cholesterol alone, who can benefit most from this test, and how it fits into preventive cardiology. Dr Soffer shares practical advice for assessing cardiovascular disease risk, discusses the implications of diet and genetics on heart health, and explores case studies to help you understand when and why ApoB testing is crucial.Specifically, we discuss:  Introduction (00:00) Insight into Preventive Cardiology and Lipidology (01:38) Understanding Lipoproteins and Their Role in Cardiovascular Disease (06:40) Techniques for Lipoprotein Testing and Measurement (11:33) Exploring Atherosclerosis and Lipoprotein Retention Hypothesis (31:18) Epidemiological Changes in Health and Cardiovascular Profiles (55:06) Concerns about the Keto Diet and Elevated ApoB Levels (58:26) Approaches to Managing Elevated LDL Levels Clinically (01:01:13) The Role of Evidence-Based Medicine in Cardiovascular Guidelines (01:07:15) Comparing ApoB and LDL Cholesterol in Cardiovascular Risk (01:14:36) Understanding Discordance in Lipid Measurements (01:18:36) Advanced Imaging Techniques for Risk Assessment (01:25:50) Guidelines and Considerations for Statin Therapy (01:44:30) Coronary Artery Calcium Score, Stroke Risks, and Carotid Ultrasound (01:54:03) Dietary Interventions and Carotid Intima-Media Thickness (IMT) (01:59:22) Case Study: Family History’s Role in Cardiovascular Risk (02:05:05) Overview of Statins, PCSK9 Inhibitors, and Other Lipid-Lowering Therapies (02:12:24) Aspirin Therapy and Imaging in Cardiovascular Health (02:26:06) Setting Treatment Thresholds Based on ApoB Levels (02:39:57) Closing Thoughts on Cardiovascular Risk and ApoB (02:44:16) This episode is brought to you by:38TERAConsider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 20% off your first order and subscriptions.WHOOPWhoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.MomentousMy go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF at checkout for 25% off and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75 at at livemomentous.com.Pique TeaPique’s Black Friday special is HERE. For a limited time, get a Chai tea FREE with your qualifying purchase at piquelife.com/simon. This is the only time you can get your hands on their Chai. Act fast; this limited-time offering is sure to sell out! The offer ends November 16th.Eight SleepUpgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF to get up to $600 off your Pod 4 Ultra purchase when bundled at eightsleep.com/theproof. This is their highest offer of the year! Try it risk-free for 30 days, with worldwide shipping.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 Facebook

Episode #338. Struggling with acne, aging, or other skin concerns? Discover how to build a science-backed skincare routine with insights from Carter “Eviba” Gottlieb. In this episode, I’m joined by Carter and special guest Tawny Janae to explore the essentials of skincare, breaking down what truly works and what might be a waste of time and money.You’ll learn about foundational skincare steps, the benefits of active ingredients like retinoids and niacinamide, and how to protect your skin from sun damage. Carter also shares tips for managing acne, avoiding common skincare myths, and building a routine that supports long-term skin health. If you’re looking to enhance your skin’s appearance and health, this episode is packed with practical, evidence-based advice.Specifically, we discuss: Introduction: Unveiling the Science of Skin Care (00:00) Carter’s Path into Dermatology and Science-Based Skincare (04:35) Carotenoids and Their Effects on Skin Health and Appearance (08:58) Debunking Myths About Supplements and Skincare (17:31) Essentials of Skin Care: Slugging, Moisturizers, and More (29:03) Retinoids Explained: Anti-Aging Powerhouses (37:31) How Exercise and Hydration Affect Skin Health (52:41) Tips for Choosing the Right Moisturizer (53:40) Understanding Skin Pigmentation and Anti-Ageing (56:38) Why Sunscreen Is the Ultimate Skin Protector (01:07:32) How to Choose the Best Sunscreen for Your Skin (01:17:58) Do Skincare Devices Really Work? (01:37:30) Gua Sha and the Benefits of Facial Massages (01:45:04) The Truth About Facials and Chemical Treatments (01:47:23) Effective Acne Treatments: Science-Backed Solutions (01:56:02) Pimple Popping: What You Should and Shouldn't Do (02:05:36) Final Thoughts on Skincare (02:14:05) Connect with Carter Gottlieb on TikTok, Instagram, YouTube, or at evibacarter.com. Connect with Tawny Janae on Instagram or YouTube, and discover 300+ classes on Alo Moves.This episode is brought to you by:38TERAConsider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 20% off your first order and subscriptions.WHOOPWhoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.LMNTStay hydrated with LMNT – a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.BirchSleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 20% off all mattresses and 2 free pillows at birchliving.com/simonhill.MomentousMy go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.comWant 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/Spotify

Episode #337. An estimated 45% of dementia cases are preventable – find out how you can reduce your risk by targeting these 14 modifiable factors. Today I’m joined by Dr Kellyann Niotis, the first fellowship-trained preventive neurologist, to explore the latest research on dementia prevention and how simple lifestyle changes can dramatically reduce your risk.In this episode, we break down The Lancet’s 14 modifiable risk factors for dementia, from managing LDL cholesterol and staying physically active to addressing hearing loss and improving your mental health. You’ll also learn about the links between nutrition, sleep, and brain health, and why it’s never too early – or too late – to start taking care of your brain.Specifically, we discuss: Introduction (00:00) Pioneering Preventive Neurology (00:07) Decoding Neurodegenerative Diseases (00:56) Understanding the Phases of Neurodegeneration (02:09) Early Indicators: Preclinical Signs and Cognitive Impairment (07:12) Uncovering Dementia’s Risk Factors and Preventive Steps (11:33) How Education Builds Cognitive Reserve Against Dementia (22:37) Why Vision and Hearing Loss Could Raise Dementia Risk (27:45) The Link Between Oral Health and Cognitive Decline (40:45) How Depression Influences Dementia Risk (52:33) Head Trauma’s Impact on Cognitive Health (59:21) How Head Injuries May Contribute to Dementia (01:01:35) How Exercise Benefits Brain Health and Longevity (01:11:43) Social Connections: A Key to Cognitive Health (01:23:56) How Diabetes Increases Dementia Risk (01:30:03) Hypertension’s Role in Cognitive Decline (01:48:00) Optimal Blood Pressure Goals for Brain Health (01:59:08) Alcohol’s Effects on Brain Function (02:01:12) Recreational Drugs and Brain Degeneration (02:09:38) Smoking’s Effect on Dementia Risk (02:12:00) The Link Between Air Pollution and Cognitive Health (02:17:49) Environmental Toxins and Dementia Risk (02:22:35) Diet Choices That May Help Prevent Dementia (02:29:30) Why Quality Sleep is Essential for Brain Health (02:35:44) Menopause’s Influence on Dementia Risk (02:46:26) Closing Thoughts and Contact Information (02:52:28) Connect with Dr Kellyann Niotis on Instagram, LinkedIn, and via her website, https://drkellyannniotis.com/. Listen to her appearance in Episode #333 here.Head to the full show notes for additional insights and supporting studies.This episode is brought to you by:38TERAConsider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.MomentousMy go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.comShopifyShopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.Pique TeaStay energised without the coffee crash with Pique’s Sun Goddess Matcha. Organic, ceremonial-grade, and uniquely loaded with l-theanine to keep you calm and focused. Get up to 15% off plus a free beaker and frother at piquelife.com/simon.Eight SleepUpgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

Episode #336. What if our food systems could help heal the Earth? Join me as I sit down with ethnobotanist Stephen Brooks to explore permaculture, alternative living, and the future of agriculture. Together, we discuss how you can be part of the solution to building a better balance between humans and nature.You’ll learn about the principles of permaculture, the ethical issues in modern food systems, and some unique fruits to seek out. Stephen also shares his vision for designing cities and agriculture that work in harmony with the planet, and why now is the time to get involved in the transition to a healthier world.Specifically, we discuss: The World of Fruit and Plants: Connection to Nature (00:00) From Miami to Costa Rica: A Journey into Sustainability (03:59) Environmental Injustice and the Impact on Communities (05:08) Permaculture and Sustainable Agriculture Practices (11:54) How to Build Sustainable Communities through Permaculture (26:30) Perennial Vegetables: A Key to Sustainable Agriculture (39:15) Diet Trends, Agriculture, and Sustainable Living Practices (41:56) Sustainable Human Systems: Permaculture and Design (48:59) Renewable Energy Solutions for Sustainable Communities (01:16:32) Practical Urban Farming and Sustainable Practices (01:19:55) The Joy of Nitrogen-Fixing Plants and Sustainable Farming (01:30:36) Fruit Ceremonies: Building Community and Connection (01:38:30) Blueprint for Sustainable Living and Community Building (01:44:30) Connect with Stephen on Instagram, where you can find more information about his current and upcoming projects.This episode is brought to you by:38TERAConsider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 20% off your first order and subscriptions.WHOOPWhoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.LMNTStay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.ShopifyShopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.BirchSleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 20% off all mattresses and 2 free pillows at birchliving.com/simonhill.Eight SleepUpgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.Simon Hill, MSc, BSc (Hons)Creator of theproof.com and host of The Proof with Simon HillAuthor of The Proof is in the Plants

Episode #335. Struggling to keep weight off long term? Learn the science behind successful fat loss and maintenance with experts Kevin Maki, PhD, and Carol Kirkpatrick, PhD. In this episode, we discuss evidence-based strategies for losing body fat and keeping it off, while exploring the role of nutrition, exercise, and pharmacological interventions.You’ll learn about the impact of protein and fibre on hunger and satiety, the benefits of regular exercise for insulin sensitivity, and the potential role of medications like GLP-1 agonists. Dr Maki and Dr Kirkpatrick also share insights on the challenges of maintaining weight loss and how to make lasting changes for better health.Specifically, we discuss: Introductions (00:00) Carol’s Journey into Nutrition and Research Development (04:27) Kevin’s Path in Cardiometabolic Health Research (11:53) The Importance of Observational Studies in Nutrition (14:59) Understanding Dietary Fats and Cardiometabolic Health (19:49) Public Health Nutrition: Current Challenges and Opportunities (31:55) Exploring Obesity and Its Impact on Metabolic Health (43:19) How Exercise Enhances Insulin Sensitivity (53:35) The Link Between Insulin Resistance and Ectopic Fat (55:01) Weight Loss Challenges: Why It’s So Hard to Keep the Weight Off (01:01:05) How GLP-1 Agonists Are Transforming Obesity Treatment (01:04:02) Behavioural Aspects of Obesity: Understanding the Psychology (01:11:22) The 30-30-30 Study: A New Approach to Sustainable Weight Loss (01:24:44) Cholesterol, Fibre, and Cardiovascular Health (01:44:02) Protein Supplements and How They Affect Digestion (01:46:56) Dietary Patterns and Regulating Appetite for Better Health (01:49:23) Exploring the 30-30-30 Framework for Weight Loss (01:51:49) How Protein Sources Influence Metabolic Health (01:57:53) Carbohydrate Quality vs. Restriction: What Matters More? (02:14:57) Exercise for Weight Maintenance and Long-term Health (02:27:12) The Future of Nutrition Research and Public Health (02:30:25) Final Thoughts (02:35:10) Connect with Kevin Maki, PhD on LinkedIn and at https://www.mbclinicalresearch.com/. Connect with Carol Kirkpatrick, PhD on Twitter/X and LinkedIn.This episode is brought to you by:38TERAConsider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 20% off your first order and subscriptions.MomentousMy go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.comPique TeaStay energised without the coffee crash with Pique’s Sun Goddess Matcha. Organic, ceremonial-grade, and uniquely loaded with l-theanine to keep you calm and focused. Get up to 15% off plus a free beaker and frother at piquelife.com/simon.Eight SleepUpgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.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 #334. Can we turn back the clock on our biology? Join me as I sit down with Nobel Prize-winning structural biologist Dr Venki Ramakrishnan to discuss why we age, how we age, and the scientific advancements helping us live longer and healthier lives.In this episode, you'll learn about the core reasons behind aging, the role of ribosomes and DNA damage in this process, and the science behind popular longevity interventions. Dr Ramakrishnan shares his insights on misleading anti-aging claims, how much control we truly have over aging, and the truth about "biological age". We also explore practical ways to slow down aging and extend our healthspan.Specifically, we discuss: Introduction to Aging and Longevity Science (00:00) Ribosomes and Their Role in Longevity Research (00:57) Controversies in Anti-Aging Research (05:09) Understanding the Biology of Aging (11:25) Genetics and Evolution: How They Shape Human Lifespan (22:10) Youthful Cells: The Future of Longevity Studies (29:38) Biological Interventions in Aging: Potential and Risks (46:09) Ancestral Living and Traditional Medicine for Longevity (52:09) Cellular Aging Mechanisms: A Deeper Look (56:51) Protein Synthesis and Its Impact on Aging Processes (01:04:19) DNA Damage and Repair: Implications for Aging (01:16:53) Lifestyle Choices That Influence Aging and Lifespan (01:24:03) Philosophical Perspectives on Extended Human Longevity (01:32:53) Concluding Thoughts on Aging and Longevity Research (01:43:21) Learn more about Dr Venki Ramakrishnan here, and be sure to check out his books Gene Machine and Why We Die.This episode is brought to you by:38TERAConsider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 20% off your first order and subscriptions.WHOOPWhoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.LMNTStay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.Want 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 #333. What does cholesterol have to do with dementia? Learn how to protect your brain health in the long term with this information you should be considering from your twenties and thirties. From cutting-edge science on cholesterol metabolism to fourteen key risk factors for dementia, we break down what you can do now to reduce your risk of cognitive decline later.In this episode, I’m joined by two renowned experts, Dr Kellyann Niotis and Dr Thomas Dayspring. Together, we explore the connection between cholesterol and dementia, personalised prevention strategies, and how making lifestyle changes today can safeguard your brain for the future.Specifically, we discuss: Intro (00:00) Cardiology Meets Neurology: Understanding the Connection (07:53) Dementia and Neurodegenerative Diseases: A Comprehensive Overview (13:26) Recognizing Early Dementia Signs and Risk Factors (21:43) Lipoproteins and Brain Health: The Crucial Link (32:36) ApoB vs ApoE: Comparing Apoprotein Functions in Neurological Health (44:24) APOE4 Carriers: Potential Therapeutic Approaches (01:00:30) ApoA1 and HDL: Their Role in Dementia Prevention (01:03:27) Genetic Testing for Dementia: Understanding APOE4 Implications (01:13:19) APOE4 Gene: Impact on Dementia Risk and Brain Health (01:17:58) Desmosterol's Role in Maintaining Brain Health (01:20:56) LDL Cholesterol: A Key Factor in Dementia Risk Assessment (01:34:05) APOE4: Comparing Single vs. Double Copy Risk Factors (01:39:15) Omega-3 Fatty Acids: Essential Nutrients for Brain Health (01:38:49) LDL Cholesterol Levels: Assessing Low vs. High Risk for Dementia (01:56:50) Key Takeaways: Preventive Neurology and Future Research Directions (02:00:10) Connect with Dr Kellyann Niotis at https://drkellyannniotis.com/ and discover research and resources at https://ind.org/. Connect with Dr Thomas Dayspring on Twitter/X or LinkedIn, and listen to his past appearances on The Proof here.This episode is brought to you by:38TERAConsider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.EimeleEimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.WHOOPWhoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.ShopifyShopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.BirchSleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 25% off all mattresses and 2 free pillows at birchliving.com/simonhill.Want 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 Plants