Episode #280. Ever wondered how the simple act of timing – when you eat, sleep, or even look at your phone – could dramatically affect your health? In this episode, I sit down with circadian biology expert Dr Satchin Panda to explore this concept. We delve into the science of our body's internal clocks and offer practical advice to keep them in sync. Don't miss out on unlocking the potential of your circadian rhythm for a healthier, more balanced life.We discuss: Introduction (0:00) Understanding Circadian Rhythms: Do They Influence Longevity? (1:55) The Role of the Suprachiasmatic Nucleus (SCN) in Circadian Rhythms (6:20) Cellular-Level Circadian Clocks: An Overview (10:33) A Comprehensive Look at Circadian Disruption (15:56) Effective Strategies for Managing Jet Lag (26:39) The Impact of Blue Light on Circadian Rhythms (29:17) Criteria for Diagnosing Circadian Rhythm Disorders (33:42) Sensitivity Factors of Circadian Rhythms (34:58) The Significance of Meal Timing in Circadian Rhythms (39:30) Circadian Rhythms: Their Relation to Cholesterol and Blood Pressure (43:41) Exploring the Link Between Circadian Disruption, DNA Damage, and Cancer Risk (46:49) Circadian Disruption and Its Role in Chronic Disease Risk (49:34) Time-Restricted Eating and Metabolic Health (55:22) Outro (1:06:09) To connect with Dr Satchin Panda, you can find him on Twitter and read his peer-reviewed papers on his profile. To learn more about circadian biology, his books, The Circadian Code and The Circadian Diabetes Code, are an incredible resource. You can also better understand your circadian rhythm while contributing to research with Dr Panda’s app, myCircadianClock.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.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 #279. You've heard a lot about the benefits of Zone 2 training, but how do you actually fit it into your busy schedule? Join me as I sit down with exercise physiologist Drew Harrisberg to dive into the practical aspects of implementing Zone 2 training.Drew brings both professional insight and personal experience to help you understand how to optimise your training zones for long-term health benefits. Tune in to learn how to get the most out of your workouts, backed by science and sprinkled with good laughs.Specifically, we discuss: Intro (00:00) Drew's Insights on Training Regimens (06:52) Deep Dive with Inigo: Exploring Zone 2 Training (09:01) The Importance of Mitochondrial Function in Workout Planning (22:38) Do You Really Need 300 Minutes in Zone 2? (23:56) Discovering the Ideal Cardio Protocol (31:10) Cardio Strategies on Social Media: Are They Effective? (40:51) Methods to Accurately Measure Your Maximum Heart Rate (46:34) The Perfect Cardio Routine: Part II (50:46) Unveiling the Truth: Latest Research on the Fat-Burning Zone (1:02:40) Dad Joke of the Week (1:13:48) Navigating Science-Backed Information on Social Media Platforms (1:15:02) Shedding Light on Visceral Fat and Its Implications (1:19:14) Tailored Diets: Are They the Answer to Individualised Nutrition? (1:26:08) The Controversy Surrounding Seed Oils (1:33:02) Outro (1:36:56) To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles discussed today and in previous episodes into practice. Find Drew’s many previous episodes on *The Proof* website.Make sure to check out the full show notes, where you’ll find additional insights, guidance on calculating your max heart rate and zones, and a three-day a week training program.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.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 #278. If you follow a plant-based diet, chances are you’ve wondered if you’re getting an adequate amount of omega-3. Join me as I sit down with Professor Philip Calder, an international authority in nutritional immunology with over 20 years of research on fatty acids.Professor Calder helps to cut through the confusion to give you the science-backed breakdown on how these fats impact your health, and how much you should really be consuming. Learn everything you need to know about these essential fats in your diet in this episode.Specifically, we discuss: Introduction (00:00) Philip Calder's Passion for Fatty Acids and His Background (02:00) Debunking Major Fatty Acid Myths in Academia & Social Media (05:53) Altering Cell Membrane Health Through Diet (11:14) Understanding Essential Fats: Why are They Vital? (13:57) Low Conversion Rates: From ALA to EPA & DHA Explained (18:08) The Importance of Monitoring Omega 6 Intake (23:31) The Link Between Omega 6 Fatty Acids and Inflammation (27:28) Does Dietary Linoleic Acid Impact Arachidonic Acid? (35:23) The Inflammatory Role of Arachidonic Acid (37:29) Linoleic Acid & Its Inflammatory Effects (40:41) Should Western Diet Adopters Reduce Omega 6 Intake? (43:56) Major Omega 6 Food Sources and Their Alternatives (45:58) Balancing Omega 3 & Omega 6: Impact on Inflammation (48:57) Plant-Based EPA & DHA: The Genetic Modification Approach (52:04) The Health Implications of Replacing Saturated Fat with Linoleic Acid (59:24) Cardiometabolic Risks of Polyunsaturated Fats (1:03:55) How Omega 3 & Omega 6 Influence Insulin Resistance (1:07:17) Polyunsaturated Fats' Effect on Blood Pressure (1:08:31) The Long-Term Impact of Consuming Polyunsaturated Fats (1:12:05) EPA & DHA Research Variance: Doses, Types, and Outcomes (1:15:40) Ideal Omega 3 Levels for General Health (1:21:51) Benefits of Plant-Based EPA & DHA Supplements (1:27:55) Concerns with Low ALA Levels (1:30:17) Absorption Efficiency of EPA & DHA Supplements (1:32:34) The Science Behind Omega 3 Testing (1:34:28) Algae Oil vs Fish Oil: Which is Superior? (1:36:36) DPA Supplementation and Its Benefits (1:38:33) Does DHA & EPA Supplementation Impact Cholesterol Levels? (1:40:34) Potential Side Effects of DHA & EPA Supplements (1:42:03) Conclusion (1:45:44) Learn more about Professor Philip Calder and his work at southampton.ac.uk/people/5wzh2r/professor-philip-calder.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.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 #277. Curious about the buzz around Zone 2 training? Dr Inigo San Millan, an expert in metabolic health and sports performance, joins me to decode the science behind Zone 2. Learn how to fine-tune your exercise intensity for metabolic flexibility, longevity, and peak performance.We discuss: Introduction (00:00) Understanding Metabolic Health (2:21) Metabolic Health Among Elite Athletes: Exploring the Perfection of Studying (6:40) Metabolic Health, Mitochondria, and Nutrition (8:00) Defining 'Metabolise' (14:41) Exploring Metabolic Flexibility (18:33) Determining the Causes of Mitochondrial Dysfunction (21:01) The Role of Oxygen in Energy Production Mechanisms (24:44) Comprehending Energy Zones (28:07) Energy Metabolism Mechanisms: Glucose vs. Fat (40:27) Zone 2's Optimal Stimulation of Mitochondria (45:29) Lactate's Impact on Mitochondria: Unraveling the Effects (50:46) Managing Lactate Levels: Strategies Employed by Athletes (59:37) Establishing an Aerobic Base (1:15:13) Inducing Mitochondrial Stimulation Through Zone 2 Training (1:17:31) Strategies for Enhancing Mitochondrial Count (1:19:27) Carbohydrates' Influence on Metabolic Health (1:29:26) Metabolic Health in Sedentary Lifestyles: Understanding the Impact (1:31:04) Zone 2 Demystified: Unveiling Its Significance (1:37:59) Recognizing Zone 2: How to Identify Your State (1:39:57) Monitoring ATP Production Fuel via Specialized Devices (1:49:12) Zone 2's Role in Fat Loss: Separating Fact from Fiction (1:53:49) Optimizing Zone 2 Intensity for Maximum Results (1:59:59) Weekly Zone 2 Prescription for Robust Mitochondrial Health (2:07:24) Effective Modalities for Zone 2 Training: Making Informed Choices (2:11:50) Resistance Training's Integration within Zone 2 Regimen (2:18:11) The Optimal Timing for Zone 2 Training: Navigating the Day (2:20:29) Supplements and Their Relevance to Zone 2 (2:26:17) Summarizing the Essence of Zone 2 (2:35:06) Amplifying Training Benefits: Embracing Zones 3 and 4 (2:38:17) Outro (2:40:04) Connect with Dr Inigo San Millan on Instagram and Twitter/X. If you’d like to listen to the episode with Dr Herman Pontzer that we mentioned in this conversation, you can do so here.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a 20% discount at insidetracker.com/simon.For more insights and supporting studies, visit The Proof website 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. 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 #276. How does an earth scientist embark on a career journey that traverses the fossil fuel industry, Silicon Valley alongside Steve Jobs, and a mission to revolutionise our approach to food?Chris MacAskill has worn many hats throughout his career, overcoming extreme hardship to get to where he is today. This episode challenges conventional thinking and is an inspiration to more carefully consider the choices we make every day, both for our health and the planet.We discuss: Introduction (00:00) Insights into Chris MacAskill's Background (03:00) Ancell Kees' Studies (07:20) Chris MacAskill's Childhood (13:50) Life-Altering Experiences of an Earth Scientist (32:51) Climate Change in the 1980s (40:01) Fuel Companies: Lobbying and Financing (43:39) Obesity, Public Healthcare, and Public Interest (46:33) A Deep Dive into Various Diets with Chris MacAskill (50:42) Diets Preferred by Brain Scientists (1:04:53) Understanding the Impact of Food on the Environment (1:08:46) The Health Implications of Beef Consumption (1:15:09) An Introduction to Cellular Agriculture (1:19:50) National Geographic Documentary Films & General Magic (1:23:48) Working Alongside Steve Jobs (1:35:41) The Legacy of General Magic (1:48:02) The Computer History Museum (2:01:01) Missfits (2:02:06) Transforming Weaknesses into Superpowers (2:07:43) How to Choose the Right Nutrition Expert to Listen to? (2:13:59) The Future of Plant Chompers (2:22:07) Outro (2:28:30) ConnectDiscover Chris MacAskill’s work on his Plant Chompers YouTube channel, where you’ll find accessible, research-backed educational content. You can also connect with him on Instagram, Twitter, and LinkedIn.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.For more insights and dozens of additional resources, head to the full show notes on The Proof website.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 #275. Have you ever wondered how your gut health might affect your body weight? In this episode, I sit down with Dr Will Bulsiewicz – a leading authority in gut health and The Proof fan favourite – to unravel the fascinating connection between the microbiome and metabolism.From exploring dietary fibre’s impact on disease prevention to comparing ketogenic and plant-based diets, this conversation offers a deep dive into how our inner ecosystem influences our overall health. Tune in for actionable insights and scientific revelations that could transform your approach to wellbeing.Specifically, we discuss: Intro (00:00) Introduction to Dr. Will Bulsiewicz and His Literary Contributions (2:42) Do Gastroenterologists Analyse Their Own Stool? (7:43) Dr. Will Bulsiewicz's Collaboration with ZOE (9:55) Behind the Scenes: Dr. Will's Nutritional Supplement Venture (11:20) The Progressive Journey of the Gut Health Movement (14:02) Decoding the Microbiome: Its Role and Significance in Health (17:20) Exploring Metabolism and Metabolic Health (0:24:50) The Microbiome's Role in Influencing Metabolism (0:33:07) Understanding GLP-1 Agonists: Their Impact on Satiety and Weight Reduction (0:38:54) Tips to Increase Dietary Fibre Intake for Better Health (0:45:05) The Connection Between Microbiome and Fat Metabolism (0:47:36) Strategies to Boost Metabolism and Promote Brown Fat Activation (0:49:59) The Role of Lipopolysaccharide in Gut Barrier Functionality (0:51:33) Significance of Gut Health and the Risks of Dysbiosis (0:54:49) Linking Insulin Resistance with Satiety Mechanisms (0:56:03) The Relationship Between Satiety and Blood Sugar Fluctuations (0:58:30) Analysing Kevin Hall's Research: Plant-Based Diet vs. Alternative Diets (1:02:04) Blood Regulation, Insulin Resistance, Lipotoxicity, and Microbiome (1:10:38) Deciphering Glucose Homeostasis: What You Need to Know (1:20:37) The Interplay Between Insulin Resistance and Obesity Factors (1:21:51) The Beneficial Role of Dietary Fibre in Blood Sugar Management (1:23:11) Is Reversing Type 2 Diabetes a Possibility? (1:25:18) How the Microbiome Influences Blood Sugar Regulation Mechanisms (1:32:12) The Cholesterol-Lowering Benefits of Dietary Fibre (1:37:06) Top Sources of Soluble Fibre for a Healthy Diet (1:39:40) Triglycerides and Their Relationship with the Microbiome (1:42:06) The Protective Role of Fibre in Disease Prevention (1:46:28) Outro (1:51:46) Connect with Dr Will Bulsiewicz on Instagram, Facebook, Twitter, and TikTok. Discover more resources and Dr B’s books on his website, theplantfedgut.com, learn more about supplementation at 38tera.com, and find his work on personalised nutrition at joinzoe.com. Listen to Dr B’s past appearances on The Proof here.My team and I have also put together a PDF of resources for this episode, helping you better understand the science behind this conversation. Download it at theproof.com/drb.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.Head to The Proof website for supporting studies and 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 #274. Join me as I sit down with Dr Joel Fuhrman to explore the Nutritarian diet, a unique approach that emphasises nutritional excellence to prevent cancer, slow aging, and even reverse chronic disease.With insights into reversing chronic illnesses and understanding the balance between caloric and nutrient satisfaction, Dr Fuhrman's perspective offers a fresh take on nutrition. Tune in for a valuable exploration of food as medicine and learn practical strategies to optimise your wellbeing through food choices.Specifically, we discuss: Introduction to Dr Joel Fuhrman and the Nutritarian Lifestyle (00:00) Overview of Dr Fuhrman's Micronutrient-rich Diet and Its Advantages (2:43) The Role of Fibre and Resistant Starch in Diet (9:32) Dr Fuhrman's Personal Introduction to Plant-based Eating (12:08) The Importance of Optimising Omega-3 Consumption (22:42) Understanding DHA and EPA: Do we need them (28:03) Blue Zones (33:33) The Role of Zinc in Diet and When to Think About Supplementation (37:55) A Detailed Examination of the Nutritarian Diet and Its Benefits (43:42) Oils: What do you need to know? (52:27) Comparing Plant-based Proteins to Animal Proteins (58:21) Aligning Protein Consumption with Exercise for Longevity (1:05:09) The Dietary Debate: Plant-sourced vs. Animal-sourced Low-Carb Diets (1:14:30) Addressing Autoimmune Conditions Via Diet (1:18:30) The Influence of Diet on Weight Reduction and Reversing Chronic Illnesses (1:22:03) The Challenge of Educating and Modifying Dietary Behaviours (1:31:33) Overweight and fat distribution (1:35:12) How Weight Reduction Can Be Revolutionary in Reversing Diabetes (1:40:21) The Link Between Sleep Patterns and Eating Schedule (1:46:59) Strategic Eating: Maximising Gains from Vegetables, Nuts, Seeds, and Soups (1:47:52) Underlining Collective Effort for a Healthier Society (1:53:58) Outro (1:56:59) Learn more about Dr Joel Fuhrman and his work at https://www.drfuhrman.com/, where you’ll find resources and opportunities for personalised guidance. You can also connect with him on Instagram, Twitter , Facebook, and YouTube.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.Make sure to head to The Proof website for the full show notes and supporting studies.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 #273. When we think about health and wellness, what usually comes to mind is nutrition, exercise, sleep, or some other tangible metric. But what about love? In this conversation, I sit down with relationship coach Jillian Turecki to hear her insights on the power of a healthy relationship.We discuss: Intro (00:00) Quality of self-love = quality of love life (2:25) Red flags, compatibility, and being "perfect" (7:50) Self-worth and personal responsibility (15:49) Practices for nurturing self-love (24:45) Confidence is key (29:41) Dating and more red flags (36:46) Societal pressures (45:15) Lust and love (51:48) Romantic relationship and loneliness (54:55) What about getting dates in the first place? (59:04) Honesty is king (1:08:56) Declining of marriage rates (1:12:21) Lasting love amidst flaws and imperfections (1:16:38) Attachment styles (1:21:20) Foundation of a successful relationship (1:28:14) Supportive relationship, sex, and stress (1:31:33)\ Porn (1:37:33) Communication mistakes and benefits of therapy (1:42:44) Monogamy and 'alternative' relationships (1:54:13) Why happy relationships lead to longer, healthier lives (2:01:05) Jillian on marriage and motherhood (2:03:56) Outro (2:05:04) Connect with Jillian Turecki on Instagram, Twitter, and TikTok. Visit Jillian’s website to discover more about her work and discover her courses. Make sure to also check out her podcast, Jillian On Love.Make sure to visit The Proof website for the full show notes.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.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 #272. In the quest for an extended lifespan, has science been led astray? Join me as I sit down with Professor Charles Brenner, a leading global expert in NAD biology, to examine the longevity field's claims and controversies.From debunking common beliefs to questioning high-profile opinions, Dr Brenner delivers a refreshingly candid perspective on the science of aging. Tune in to explore why he believes there's no “cure” for aging, the limitations of animal studies, and what the future might hold for this complex field.Specifically, we discuss: Intro (00:00) Do we have the genes to live beyond 120 years? (3:54) The genetics of extreme longevity (14:18) Longevity in the animal kingdom (18:26) Why do we age, and the realities of extending lifespan (31:22) How long can we live? (39:01) NAD coenzymes and DNA repair (43:49) "Anti-ageing" products (55:17) Conflicts of interest and the integrity of scientific claims (1:01:08) Discovering nicotinamide riboside (NR) (vitamin B3) (1:03:19) Sirtuins as anti-ageing genes (1:09:22) A rebuttal to Drs. David Sinclair and Lenny Guarente (1:19:13) Seeking consensus on the study of human longevity (1:32:57) The information theory of aging (1:43:19) Dr. Charles Brenner's theory of ageing (2:00:28) How to age better (2:03:30) Dr. Brenner on the quality of life (2:09:05) NR supplementation (2:10:09) Moving beyond Yamanaka factors (2:15:02) Outro (2:18:45) Connect with Dr Charles Brenner on Twitter, and visit his website, https://www.brennerlab.net/, for more.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.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 #271. Have you ever wondered just how much of an effect antibiotics have on your health? Gastroenterologist and gut health expert Dr Will Bulsiewicz returns to the show in this episode, breaking down how antibiotics impact our microbiome and the steps you can take to protect and restore your gut health before, during, and after taking them.Specifically, we discuss: Intro (00:00) What are antibiotics? (03:01) Efficacy, prescription, and 'antibiotic scar' (08:26) The healthy gut microbiome (15:58) Effects of antibiotics to gut the microbiome (21:32) Clostridioides difficile (28:30) Do you really need antibiotics? (31:04) High-fibre diet (39:44) Sprouts, lentils, and fermented foods (43:25) Prebiotics and prebiotic supplements (46:30) Probiotics and microbiome recovery after antibiotics (58:06) Who may benefit from taking probiotics? (1:05:00) Foods to limit to avoid dysbiosis (1:07:45) Why do antibiotics cause yeast infections? Do probiotics help? (1:09:35) Antibiotics and small intestinal bacterial overgrowth (SIBO) (1:11:04) Lifestyle changes to boost microbiome recovery after taking antibiotics (1:13:49) Outro (1:18:56) Connect with Dr Will Bulsiewicz on Instagram, Facebook, Twitter, and TikTok. Discover more resources and Dr B’s books on his website, theplantfedgut.com, and learn more about supplementation at 38tera.com. Listen to Dr B’s past appearances on The Proof here.My team and I have also put together a PDF of resources for this episode, helping you better understand the science behind this conversation. Download it at theproof.com/drb.Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.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