Episode #346. Keen to commit to your health in 2025? Tune in for the ultimate cheat sheet, packed with the best insights from 2024 on nutrition, fitness, and longevity. This is your chance to reflect, reset, and step into the new year with actionable tips from the brightest minds in health and wellness.

This special episode features wisdom from world-class experts, including Alan Aragon, Dr Kevin Maki, Dr Carol Kirkpatrick, Dr Nicholas Burd, Dr Venki Ramakrishnan, Dr Thomas Dayspring, Dr Kellyann Niotis, Dr Christos S. Mantzoros, Dr Karl Nadolsky, Dr Daniel Soffer, Dr Michael Hill, Dr Alyssa Olenick, Dr Jen Gunter, Robin Sharma, and Dr Christopher Gardner.

Specifically, we cover:

• Introduction (00:00)
• Effective, evidence-based weight loss strategies (01:35)
• The importance of protein for health and metabolism (10:07)
• Unpacking the 30-30-30 framework for sustainable health (14:27)
• Optimal vs. Maximal Protein Intake for Muscle Growth (28:11)
• How lifestyle choices influence the science of ageing (32:03)
• The role of cholesterol in dementia risk (41:08)
• Diet Choices That May Help Prevent Dementia (48:41)
• Understanding the personal fat threshold in obesity (54:11)
• Strategies to reverse metabolic health challenges (58:10)
• Identifying High-Risk Indicators for Lipoprotein(a) (01:04:41)
• Debunking the Triglycerides-to-HDL Ratio Debate (01:17:30)
• Comparing ApoB and LDL Cholesterol in Cardiovascular Risk (01:25:48)
• Insights into microvascular dysfunction and cardiovascular health (01:34:19)
• Protein requirements for women and dietary guidance (01:45:12)
• Science-backed tips for muscle growth (01:51:06)
• Dispelling myths about menstrual health (01:55:00)
• The importance of mentors for growth and development (02:02:47)
• Key takeaways on cholesterol management and diet (02:05:13)
• DHA & EPA supplementation (2:08:30)
• Analysing cardiometabolic markers for better health (02:16:06)
• Outro (02:28:28)

Head to the full show notes for more insights and to connect with today’s featured guests.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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