Plant Proof - Plant Based Nutrition & Inspirational Stories

In Episode #215, I’m joined by Dr Richard Johnson to discuss obesity, fructose, and metabolic disease. “Fructose” has become something of a fear word in modern diet culture. It is often positioned as the villain, without the in-depth breakdown of where we are sourcing this fructose and the quantities it is consumed in. Similarly, the relationship between health and obesity is hotly contested. Dr Richard Johnson sits down with me today to clarify the scientific relationship between these factors, getting into what the evidence tells us. In this episode, we take a broader view at the history of obesity before honing in on the biology and mechanisms. We discuss the ideology of obesity, whether you can be healthy at any size, and the degree of risk related to where you store fat. We also cover a variety of animal studies, sources of fructose, and how the modern food environment shapes our body weight. Specifically, we discuss: Intro (0:00) History of Obesity (2:30) Body Fat & Health Span (10:36) Causes & B

In Episode #214, I sit down with Josh Tetrick to discuss reshaping our food system towards plant-based products and slaughter-free meat alternatives. As animal-free proteins grow in popularity, technologies for creating them are too. Josh Tetrick wants to reshape our food system, and joins me today to share his journey with Eat Just. Josh is committed to facilitating innovation in the plant-based sphere and offers valuable insight into emerging technologies in today’s episode. In this episode, we discuss business as a force for change and the future of the animal-free industry. Josh shares some of his story, explaining where he found the drive to act and how he raised more than half a billion dollars. We look deeper into Eat Just’s products, specifically their very successful “Just Egg”. We also discuss the nutritional profile of cultivated meat and other plant-based alternatives; challenges Josh has overcome; and the benefits of alternative products. Specifically, we cover: Intro (0:00) Josh’s Story (2:

In Episode #213, Dr Jenna Macciochi joins me for a deep dive into the human immune system. “Immunity” has become a buzzword in health spheres at the moment. From supplement marketing to recipe promotion, there seem to be countless quick-fix products or ingredients to “boost” and improve the immune system. But is there any validity to these claims? Dr Jenna Macciochi joins me today to look deeper into what actually creates a balanced immune system. In this episode, we cover broader explanations of what the immune system is and what it does before getting into the finer details. Dr Macciochi also provides an abundance of applicable information, explaining the mechanisms behind what impacts the immune system. We discuss the extent of control we have over our own immune system, indications of a disrupted immune system, and the importance of gut health. Dr Macciochi also shares insight into vaccines, inflammation, diet, and supplementation. Specifically, we cover: Intro (0:00) Becoming an Immunologist (5:38) E

In Episode #212, Dr Eric Rawson joins me to examine the muscular and cognitive effects of creatine. Performance supplementation is a flooded field. With supplementation sceptics on one hand and relentless marketing promotion on the other, it can be difficult to know what to believe. Dr Eric Rawson joins me today for an in-depth conversation on creatine, breaking down everything you need to know about this widely studied compound. In this episode, we cover the basics of creatine consumption and push deeper into specific, common questions people may have. You will learn about the muscular performance and brain health benefits of creatine for people of different demographics, including age, gender, and diet. Dr Rawson also outlines dosage guidelines, addresses common concerns people may have, and speaks to the evidence we have about safety. Specifically, we cover: Intro (0:00) Breakthrough Creatine Research (1:53) What Creatine is (11.00) Is Creating Essential? (12:48) Testing Creatine Levels (17:10) Veg

In Episode #211, I sit down with Dr Jared Raynes to discuss precision fermentation and the future of dairy. As our world becomes more populated and animal agriculture continues to unsustainably expand, we need to examine alternatives to the products people know and love. While animal-free dairy may sound like an impossible feat, innovation in the field of precision fermentation is proving otherwise. Dr Jared Raynes joins me today to explain what precision fermentation is, where this technology is now, and where it can take us in the future. By listening to this episode, you’ll gain an understanding of what precision fermentation is from both a scientific and outcome-based perspective. We break down the benefits of animal-free dairy, explain how it is created, and address potential concerns about genetic modification. Dr Raynes also offers insight into where this technology is used already, where it’s heading, and when we can expect to see animal-free dairy products on the shelves. Specifically, we cover:

In Episode #210, Professor Stuart Phillips returns to expand on our conversation about using science to improve training outcomes. One very common criticism of a plant-based diet is that it’s difficult to meet protein requirements due to both quantity and quality of plant-based protein sources. “Evidence” provided for this often centres around amino acid profiles, linking back to the DIAAS and PDCAAS protein scoring systems. Today, Professor Stuart Phillips offers clarity on this topic and much more useful information on what to consume, in what form, and when. In this episode, we cover a whole suite of information that is highly relevant and applicable for those looking to improve their training outcomes. In addition to briefly revisiting the basics of protein consumption, we discuss distribution and timing, protein needs for older people, and protein quality scoring systems. We also dive into supplementation for those looking to improve performance and muscle protein synthesis, including caffeine, beta al

In Episode #209, I sit down with Dr Kristina Harris Jackson to deep dive into the effects of omega-3 consumption on lactation and pregnancy. Dr Kristina Harris Jackson furthers The Proof’s exploration of omega-3s in this episode, offering her expertise in a discussion centred around maternal health. Nutrition during pregnancy can be a sensitive and confusing topic; when parents are trying to do everything they can to ensure optimal health outcomes, the abundance of available information is overwhelming. Today, Dr Harris Jackson provides some much-needed clarity and insight into omega-3s and pregnancy. In this episode, we cover a whole suite of information around omega-3s across early life stages. You will learn about the importance of nutritional biomarkers and exactly how important omega-3s are during pregnancy. We also discuss the potential effect of DHA on gestation length, inflammation during pregnancy, and how genetic variations may affect omega-3 conversion. Finally, Dr Harris Jackson shares supplemen

In Episode #208, I’m joined by expert researcher Dr Bill Harris to discuss the relationship between omega-3 fatty acids and human health. Increasingly, online nutrition conversation is moving away from scientific literature and is more heavily influenced by marketing and controversial claims for personal gain. Whether people are making these statements to grow their online community or capitalise on a financial opportunity, omega-3 and omega-6 fatty acids are yet another topic surrounded by bold claims. In this episode, you’ll learn about the different types of dietary fats and why saturation is important in terms of human health. We cover the connection between cholesterol, fat saturation, and heart disease; the benefits or potential concerns of consuming omega-3s; supplementation guidelines; omega-6s and inflammation; the difference between adequate and optimal intake; and much more. Specifically, we cover: Intro (0:00) What are fats? (5:21) Harris’ research (10:28) Dietary guidelines & saturated fat

In Episode #207, Dr Gil Carvalho explains how to approach nutrition information from an evidence-based viewpoint, breaking down the details of data analysis. In recent years, we’ve seen a huge influx of information being presented as fact without any real scientific foundations. Being able to assess the validity of these claims is critical, and Dr Carvalho offers useful insight into how a layperson can approach them. In today’s episode, we shift the focus away from what to think about the science of nutrition onto how to think about it. You’ll learn how to assess scientific claims with Dr Carvalho’s “Three P’s” framework. We apply this framework to a few examples, exploring cooking oils, red meat, eggs, and cholesterol. We also discuss the nuance of evidence hierarchies, and much more. Specifically, we cover: Intro (0:00) Gil’s Story (4:50) How we Think About Nutrition (10:30) What is Proof (14:50) Observational & Randomized Control Trials (28:40) Evaluating the Impact of Oil (44:07) Red Meat (1:22:

In Episode #206, Drew Harrisberg joins me to debrief The Proof’s first debate and discuss blood tests, sleep, and the interaction between HIIT training and blood glucose. Last week, I released a special episode on YouTube: a debate on seed oils and heart disease between Tucker Goodrich and Dr Matthew Nagra. You can find it here. Regardless of whether you’ve watched the debate, you’ll gain insight from the reflections we share in this episode. Our discussion of this debate covers the interpretation of studies, consistency of arguments, and whether either argument was compelling enough to change our minds. Moving on from the debate, you’ll also learn about how sleep interacts with calorie consumption, blood glucose and HIIT training, and blood tests you may want to request. Drew and I also offer insights into our own diets, and I share some results from a recent blood test. Specifically, we cover: Intro (0:00) Training (3:40) The Seed Oil Debate (12:03) Understanding Healthy ApoB Levels (55:25) The Bioh

In Episode #205, I sit down with Dr Andrew Huberman to discuss the nervous system and how lifestyle choices impact your brain. As a neuroscientist and tenured professor at Stanford University, Dr Huberman has made numerous significant contributions to the field of brain development, brain function, and neural plasticity. In this episode, we break down the basics before moving on to the impact of specific lifestyle decisions and behaviours. We cover what neuroscience is and why it’s important, covering some significant discoveries in the past century. You’ll also learn how caffeine impacts the nervous system, how to improve learning, and the benefits of non-sleep deep rest (NSDR). We discuss tools you can use to wind down from intense alertness, supplements and brain health, and much more. Specifically, we discuss: Intro (0:00) What is Neuroscience (4:07) Milestones in Neuroscience (10:04) Neurons and Performance Enhancement (18:48) What Caffeine does to the Body (29:08) The Ideal Exercise (32:40) Ad

In Episode #204, I’m joined by leading researchers Dr Emily Manoogian and Dr Courtney Peterson. Drs Emily and Courtney both research the way food timing interacts with the body, focusing on time-restricted eating (TRE). In this episode, we approach the topic with a key question: is there any advantage of time-restricted eating other than helping people eat fewer calories to achieve a healthy body weight? You’ll learn the specifics of what TRE is, the purported benefits, what we know, and what we’re yet to discover. We also discuss the work of Drs Emily and Courtney, and comment on the recent study from China that is making waves. Specifically, we cover: Intro (0:00) Debate of Fasting Benefits (2:11) Fasting Defined (6:20) Circadian Rhythm & Meal Timing (17:26) History of TRE Studies (25:32) Calorie Restriction vs TRE (46:29) Debunking Trials that DIDN’T work (58:27) Cancer (1:25:40) Aging (1:31:56) Women’s Health & Lean Muscle (1:35:37) Optimal Eating Windows (1:41:55) Training & Breaking the F

In Episode #203, I welcome Drew Harrisberg back to the show for another episode to discuss a variety of topics, from the Hadza tribe and their diet to the importance of movement throughout the day. There’s a lot to learn in Episode #203. We discuss red meat consumption and associated health outcomes, sleep and insulin resistance, and the dietary pattern of the Hadza tribe. We also cover the importance of maintaining activity levels throughout the day and tips to incorporate movement in environments where it’s difficult to do so. For any chocolate lovers listening, we dive into a recent study on cocoa flavanols, and note how much chocolate you can eat for maximum benefit and minimum negative health outcomes. Specifically, we cover: Intro (0:00) Eye Health (2:35) The Hazda Diet (8:28) Carnivore Craze (28:03) Revisiting CGMs (50:49) Tips for Regulating Glucose (1:04:00) Benefits of Chocolate (1:19:58) Daily Steps (1:37:49) Resistance Training (1:55:12) Book/ Show Recommendations (2:24:34) Outro (2:

In Episode #202, I’m joined by Drs Erica and Justin Sonnenburg to learn more about microbes and the gut microbiome. This episode, we recap (or introduce for new listeners) what microbes are and what the microbiome is. Then we dive into a more in-depth conversation about evolution and the microbiome, the impacts of industrialisation on the gut, and what inflammation really means for human health. You’ll learn about probiotics; microbiome diversity; the relationship between microbiota and disease; how low-fibre, animal-based diets effect the gut; and more. Specifically, we cover: Intro (0:00) Fasting & Gut Health (2:42) What the Microbiome is (7:06) Studying the Microbiome (14:47) Healthy vs Industrialized Microbiome (19:00) Inflammation (28:55) Food & Restoring Diversity (46:39) Animal-based elimination diets (1:04:25) Healing your own Microbiome (1:15:39) Gluten & Lectins (1:36:04) Lifestyle Changes (1:42:13) Outro (1:45:42) To learn more from the Drs Sonnenburg, you can access the Sonnenburg

In Episode #201, I welcome Dr Jed Fahey to The Proof to discuss phytochemicals and their impacts on human health. As a nutritional biochemist with an impressive resume, Dr Fahey is well positioned to educate on this incredibly interesting topic. In this episode, we really dig into phytochemicals (also called phytonutrients). As well as hearing about Dr Fahey’s background, you’ll learn more about what phytochemicals are, what we know and don’t know about them, and to what extent they form an important part of human nutrition. We also cover the potential for negative effects, impact on specific communities including people with autism and Parkinson’s disease, and practical applications you can implement. Specifically, we cover: Intro (0:00) Jed Fahey’s Story (1:30) Discovering Phytochemicals (8:57) Organic vs Conventional (13:30) Classifying Phytochemicals (17:01) Why we need them (24:04) Unpacking Plant “Toxins” (42:53) Sulforaphane & How it Works (50:35) Impact of Gut Microbiome (1:10:54) Freshnes

In Episode #200, Drew Harrisberg joins me for the first episode of a new era: The Proof. On this episode, we discuss blood glucose, CGMs, meat and longevity, evolving the podcast, and more. Drew will be a regular guest on The Proof, sitting down with me every month or so. Specifically, we cover: Caffeine & blood glucose (0:39) CGMs for managing diabetes (9:29) Interpreting data from CGMs (19:09) Evolving the Plant Proof Podcast (40:09) Claims that meat extends lifespan (1:08:22) The fructose controversy (1:28:57) Good news (1:51:49) Book & show recommendations (1:58:49) If you want to hear more from Drew, you can connect with him via his Instagram or website, Drew’s Daily Dose. You can also listen to his previous six appearances on the show on your favourite podcast app. Make sure to check out the full show notes on The Proof website for resources, recommendations, and more insights. Enjoy friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is b

Join me in Episode #199, the last episode of Plant Proof and the start of a new chapter. Listen to my learnings from the past years with Plant Proof, why it’s time for this change and find out about exciting things on the horizon, for me and you. Specifically, I talk about: An in person event I’m hosting May 30th – June 5th 3 of the my favourite highlights from the last 4 years of Plant Proof The silliest nutrition topic I see people fussing over The new show name and what to expect of the new show A glimpse into some of the upcoming episodes Come and connect with me in person on Journey Retreats x The Proof in Bali. With code SIMON you get $300 off (valid until 11:59pm Sunday 10th April AEST). After Sunday use code THEPROOF for $150 off. Connect with me on Facebook: theproofpod, Instagram: @simonhill and @theproof, Twitter: theproof and YouTube: theproofwithsimonhill Listen to my first of many episodes with Dr Will Bulsiewicz, Episode #17, my conversations with Dr Nitu Bajekal on PCOS, Episode #19

In Episode #198, Dr Nagra returns for part two of our deep dive into soy and its impact on human health. In this episode we investigate more of the evidence, exploring soy’s relationship to cardiovascular disease, insulin resistance, Type 2 diabetes, bone health, muscle, and strength. Specifically, we cover: How soy foods effect biomarkers of disease (11:15) Cardiovascular factors and why soy may have favourable health outcomes (23:00) Soy, insulin resistance, and Type 2 diabetes (30:00) Soy and bone health (42:20) Muscle, strength, and whether soy protein is inferior (46:20) And much more. To learn more or connect with Dr Matthew Nagra, you can reach him on Instagram, Twitter, Facebook, and his website. You can also listen to his previous episodes, Episode #113, Episode #133, and Episode #197. You can find the full show notes on the Plant Proof website. Enjoy, friends. Simon Want to support the show?  The best way to support the show is to use the products and services offered by our sponsors. T

In Episode #197, Dr Matthew Nagra shares his evidence-based knowledge on soy and its relationship to cancer and hormones. Soy’s health benefits are hotly contested online, from claims that soy causes cancer to accounts of men experiencing feminisation. There is an array of misinformation and poorly interpreted studies that slander soy, and today Dr Nagra helps clear the confusion on this highly debated topic. Specifically, we cover: What soy is What phytoestrogens are and their effects on hormones in men and women Soy’s relationship with prostate and breast cancer The potential effects of soy on infants Claims about the harms of soy And much more. To learn more or connect with Dr Matthew Nagra, you can reach him on Instagram, Twitter, Facebook, and his website. You can also listen to his previous episodes, Episode #113 and Episode #133, and check out the Plant Proof website for the full show notes. Enjoy, friends. Simon Want to support the show?  The best way to support the show is to use the produ

In Episode #196 I’m joined by Dr Nitu Bajekal to discuss PCOS and how to manage it. Hormonal health is an area that is often underdiagnosed, undertreated, and stigmatised. Dr Nitu Bajekal has dedicated her career to helping people manage their hormonal and reproductive health, and in this episode we deep dive into her wealth of knowledge on PCOS. Specifically, we cover: What PCOS is and its prevalence (7:15) Diagnosis criteria and symptoms (24:45) Defining and approaching insulin resistance (41:35) Concerns about low carb, animal-based diets (1:01:20) Lifestyle recommendations for symptom management and long term health (1:01:40) Supplement and food recommendations (1:32:30) And much more. To learn more or connect with Dr Nitu Bajekal, you can access her website and Instagram. Her book, Living PCOS Free, is now available for pre-order Book Depository and Booktopia. You can listen to her previous episode here, and check out the Plant Proof website for the full show notes. Enjoy, friends. Simon Wan