Plant Proof - Plant Based Nutrition & Inspirational Stories

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

There are a myriad of defining factors linking the way we eat to the way we experience health. Regulating blood sugar and hunger hormones help form these, and Kelly LeVeque uses her platform to educate and inform people on how to eat to feel fuelled and grounded. Kelly is a holistic nutritionist, wellness expert, celebrity health coach, and bestselling author of Body Love and Body Love Every Day. With a background in cancer and genetics research, Kelly returned to study a postgraduate degree in nutrition. She places a particular focus on eating to optimise blood sugar balance, developing personalised plans for her clients that consider lifestyle sustainability and ensuring they feel their best. At the end of the day, Kelly’s focus is ensuring that her clients feel in control of and empowered by their food choices. Her philosophy revolves around the “Fab 4” structure, prioritising protein, fat, fibre, and leafy greens to promote blood sugar balance. In this episode, you’ll learn about blood glucose control an

In Episode #194, I had the great pleasure of sitting down with Professors David Raubenheimer and Stephen J. Simpson. For over thirty years, David and Stephen, leading researchers from the University of Sydney, have been studying how nature can teach us about the science of healthy eating: how and why we eat, how appetites are fed and regulated, and how, in the end, it all comes back to five appetites.   Topics covered include how Steve and David’s ‘Eat Like the Animals’ project came about, the findings from their study on the dietary patterns of locusts, the process by which signals are released that create an appetite for protein, the negative health outcomes of consuming ultra-processed foods and reducing protein intake, what happens when you overconsume protein, the importance of protein quality, and the changes in our protein requirements as we age. For more insights and reflections, visit The Proof website for the full show notes.    Enjoy, friends.   Simon Want to support the show?  The best way to su

In Episode #193, I sat down with registered dietitian Taylor Wolfram to talk about diet culture, intuitive eating, and ways to build a healthier relationship with food. We discussed Taylor’s journey to discovering a passion for nutrition and plant-based eating, her approach for achieving the best health outcomes for her patients, and what it means to have a healthy relationship with food. Our conversation covered disordered eating, diet culture, intuitive eating, the perception of a plant-based diet as restrictive, plant-based diets and eating disorders, and much more. For more insights and reflections, visit The 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 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 famil

In Episode #192, I sat down with Carleigh Bodrug, author of the new plant-based cook book Plant You, to talk about simple ways to eat more plants for a healthier and happier life. Carleigh shared how she manages her busy life, her experience during the pandemic, why and how her family changed their diet, and her recommendations for transitioning to a plant-based diet.   You’ll also find out about the toughest meal to turn plant-based, the cost of eating plant-based, how to cover nutritional needs on a plant-based diet, how to cook oil free, and much more. For more insights and reflections, visit The 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 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

In Episode #191, I sat down with Stanford University Professors Dr Christopher Gardner and Dr Justin Sonnenburg to talk about fermented foods, fibre, gut health, and immunity. This conversation was organised following the results of their latest randomised controlled trial, ‘gut-microbiota-targeted diets modulate human immune status’, which was published in Cell Press in 2021.   Listen to this episode to find out about what defines a healthy microbiome, what we can learn from studying the microbiomes of traditional populations such as the Hadza tribe, and so much more. Justin and Christopher also share the mission behind their study of fibre and fermented foods, what they found (including their findings regarding fibre intake and the effectiveness of probiotics), and the key takeaways.   For more from Christopher Gardner, check out Episodes #145, #167, and #228. For more from Justin Sonnenburg, check out Episode #202. For more insights and reflections, visit The Proof website for the full show notes. Enjoy,

In Episode #190, I sat down with Professor Stuart Phillips to discuss the importance of exercise, nutrition, and recovery in building muscle and improving strength: a pursuit that’s important not only to bodybuilders and athletes but to all of us wishing to maintain a high quality of life as we age.   In this episode, we covered the importance of fitness and resistance training for healthy ageing, what happens at the cellular level during resistance training and muscle growth, and the key aspects of recovery. We also discussed the importance of protein for building muscle, how amino acids work, the optimal amount of protein we should be consuming, the risks of overconsumption, and the importance of protein source (animal versus plant).   For more from Stuart, see Episode #210 and #228. For more insights and reflections, visit The 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 products and services offered by our spons

In Episode #189, I sat down with Gemma Newman, MD, to talk about all things menopause. This episode covers what menopause is, its stages, why it occurs, its common symptoms and associated symptoms (such as bone mineral density loss and cardiovascular disease), and lifestyle changes that can help with menopause symptoms. For example, we discussed how to reduce symptoms with diet; the importance of healthy fats, fibre, and protein; iron and iodine needs during menopause; supplement recommendations; skin and hair health; and much more. For more insights and reflections, visit The 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 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)  Crea

In Episode #188, a throwback to previous episodes, we hear from neurologists Dean and Ayesha Sherzai on building a lifestyle that promotes brain health. Topics covered include the optimal daily routine for brain health, nutrition for brain health, healthy fats and the ketogenic diet, depression and the importance of a lifestyle approach, and tips for reducing stress and creating clarity for your mind.   To hear more from Drs Dean and Ayesha Sherzai, check out episodes #65, #78, #97, #117, #126, and #226. For more insights and reflections, visit The 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 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

In Episode #187, I sat down with Megan Lee to talk about food and mental health. Megan is a career researcher, scientist, and academic at Bond University on the Gold Coast here in Australia. She has a bachelor’s degree in psychological science (with honours) and her PhD in nutritional psychiatry is currently under examination. She has published research on food and mood, body image, disordered eating, dietary patterns, mental health, and occupational stress in academia. Following some back-and-forth on Twitter about the representation of one of her studies in the media, I invited her onto the show. Some of the topics covered in this conversation include the current scientific understanding of the effect our diet can have on our mental health, anti-depressant medications and the lack of lifestyle approaches to dealing with mental health, the results from her study of plant-based eaters and depression, and the media’s misrepresentation of the study’s results. For more insights and reflections, visit The Proof

In Episode #186, a condensed throwback to Episode #15, we hear from chef Derek Sarno. Derek is the co-founder of Wicked Kitchen – a food company offering plant-based food in major grocery outlets throughout the UK, Ireland, and the USA. Wicked Kitchen also has thousands of plant-based recipes available online. For more insights and reflections, visit The 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 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 Hill  Author of The Proof is in the Plants  Watch the episodes on YouTube or listen on Apple/Spotify  Connect with me on Instagram, Twitter, and Facebook  Download my complim

In Episode #185, I sat back down with Nimai Delgado to continue our ongoing conversation about training, nutrition, supplementation, and life in general.   We chatted about Nimai’s current workout routine, how to choose an appropriate weight, how to train for failure, how to find the techniques that work for you, and optimal training for building muscle. We also covered the importance of protein in Nimai’s diet, his supplement routine, and his experimentation with saunas and ice baths. I hope you enjoy the episode. For more insights and reflections, visit The 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 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.co

In Episode #184, a condensed throwback to Episode #13 in 2018, we hear from Max La Manna on his decision to adopt a plant-based diet and why we should care about food waste.    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. 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 Hill  Author of The Proof is in the Plants  Watch the episodes on YouTube or listen on Apple/Spotify  Connect with me on Instagram, Twitter, and Facebook  Download my complimentary two-week meal plan and high protein Plant Performance recipe book