Plant Proof - Plant Based Nutrition & Inspirational Stories

Episode #343. Vegan vs. carnivore – which diet stands up to the science? Join me in this fiery debate to find out. Hosted by Ellen Fisher, this thought-provoking episode pits me, Simon Hill, against Dr Robert Kiltz, a leading voice in the carnivore and keto movements. Together, we explore opposing perspectives on nutrition, from the hierarchy of evidence to the health implications of plant-based and animal-based diets. Whether you’re vegan, carnivore, or somewhere in between, this conversation will challenge your views and help you make more informed decisions about your health and the planet. Specifically, we discuss: Introduction (00:00) Personal Health Journeys: How Diet Shapes Our Lives (02:20) Scientific Evidence vs. Personal Anecdotes: Finding the Truth (07:50) Nutritional Science and Its Impact on Public Health (16:51) Mechanisms and Metabolic Health (22:55) Why Experts Disagree: Conflicting Views on Diet and Health (30:16) Ansel Keys Revisited: The Fat vs. Sugar Debate in Nutrition (54:45) Ou

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

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. Unsaturate

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

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

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 Suppleme

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 a

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 Agricultur

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 Challen

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 Inte

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 Heal

Episode #332. Blood tests can be confusing, but they don’t have to be. Learn how to interpret your comprehensive blood test results as I walk through key markers for cardiometabolic, hormonal, and overall health. Discover why I recommend blood tests every 6–12 months, learn the results of my most recent blood test, and hear insights from esteemed scientists Dr Thomas Dayspring and Dr Karl Nadolsky in this thorough guide. Specifically, I cover: Introduction (00:00) Personal Health Journey and Lifestyle Context (04:06) Cardiometabolic Biomarkers: Cholesterol, Triglycerides, and ApoB (09:29) Debunking the Triglycerides-to-HDL Ratio Debate (20:56) Insulin Sensitivity and Metabolic Health Markers (29:10) Hormones: Testosterone Levels and Testing (30:42) Thyroid Function: Family History and Test Interpretation (37:19) Iron and Micronutrient Insights (50:12) Key Lifestyle Habits for Optimal Health and Final Thoughts (51:44) Download my full blood test results here, or head to the full show notes for add

Episode #331. Are you getting the right balance of omega-3 and omega-6 fats in your diet? Join me as I sit down with leading scientists to explore the role these essential fatty acids play in your health. From brain development and cognitive function to heart health and inflammation, we unpack how these fats impact your well-being and address common misconceptions about omega-6 fats. You’ll hear from top voices in nutrition, including Dr Bill Harris, Dr Joel Fuhrman, Dr Ayesha Sherzai, Dr Dean Sherzai, Dr Gary Fraser, Dr Phillip Calder, and Dr Kristina Harris. Each expert shares valuable insights into how omega-3s and omega-6s influence everything from cognitive function to heart disease. We cover: Introduction to Omega-3 and Omega-6 Fatty Acids (00:00) What is Omega-6 and Why the Body Needs It (01:06) What is Omega-3 and Do We Really Need It? (12:29) The Importance of Optimising Omega-3 Consumption (42:50) Understanding DHA and EPA: Why Are They Essential? (50:01) Are Omega-3s the Most Important Fatty

Episode #330. Uncover the key foundations of a healthy diet and learn how to reduce your risk of chronic disease. What does it take to truly eat well? How do you stay healthy in a food system that prioritises profit? In this episode, originally recorded for Sigma Nutrition Radio, I answer these questions and more. Learn practical, science-based strategies for building healthier eating habits that can have a lasting impact on your well-being. Tune in to explore topics like nutrition, chronic disease prevention, and how to make informed dietary choices for better long-term health. Specifically, we discuss: Introduction (00:00) Simon’s Background and Journey into Nutrition Science (01:26) The Importance of Science and Objectivity in Nutrition Advice (08:38) Barriers to Healthy Eating and Population-Level Solutions (16:06) Challenges of Adopting Plant-Based Diets and Solutions (30:38) Omega-3 Fatty Acids: Health Benefits and Plant-Based Sources (38:17) Conclusion and Final Thoughts on Nutrition and Health

Episode #329. Boost metabolic health and prevent disease with expert insights from an all-star lineup of scientists. Learn key strategies for improving metabolic health, including metabolic flexibility, muscle health, and the critical roles of diet and exercise in preventing type 2 diabetes and fatty liver disease. In this episode, you’ll hear from a distinguished panel of specialists including applied exercise physiologist Inigo San Millan, PhD; skeletal muscle expert Don Layman, PhD; type 2 diabetes authority Roy Taylor, PhD; dietitian and researcher Andrea Glenn, PhD, RD; nutrition scientist Alan Flanagan, PhD; nutrition scientist and endocrinologist Christos Mantzoros MD, DSc, PhD; and physician and researcher Richard Johnson, MD. Specifically, we discuss: Intro (00:00) What is Metabolic Health (01:35) Metabolic Health, Mitochondria, Defining 'Metabolise', Metabolic Flexibility (07:02) The Importance of Skeletal Muscle for Metabolic Health (20:03) Exercise for metabolic health ****Zone 2 (28:36) Tw

Episode #328. Are eggs a superfood or a ticking time bomb? The answer is in your genes. Join me to unpack the surprising science of how eggs affect your health depending on your genetic makeup, helping you understand if they’re safe for you. Discover the two tests you can take to find out if you’re among the 30% of people who are cholesterol hyper-absorbers. You’ll also learn the difference between dietary and blood cholesterol, why cholesterol absorption varies, and what steps to take based on your test results. Specifically, we discuss: Introduction: Are Eggs Superfoods or Cholesterol Bombs? (00:00) Understanding Cholesterol: Dietary vs. Blood Levels (01:25) The Genetic Factors Influencing Cholesterol Absorption (04:31) Identifying Cholesterol Hyperabsorbers: Are You One? (09:20) Testing Methods for Cholesterol Sensitivity (12:41) Dietary Tips for Cholesterol Hyperabsorbers (13:59) Key Insights: 5 Critical Facts About Eggs and Heart Health (18:06) Concluding Thoughts (21:23) Head to the full show

Episode #327. Butter, bone broth, and eating like our ancestors: join me on The Ellen Fisher Podcast to bust some prolific nutrition myths. Tune in to unpack my core nutrition philosophy, evaluate how popular diets can impact your health, and examine some key foods that are either idolised as superfoods or condemned as dangerous. If you have questions about keto, carnivore, antinutrients, or other hot nutrition topics, this episode is for you. Specifically, we discuss: Introduction (00:00) Exploring Personal Nutritional Philosophy (02:31) Science's Role in Nutritional Understanding (06:33) Integrating Science and Nature in Dietary Patterns (10:55) Ancestral Diets Explained (14:40) Saturated Fats and ApoB: Their Crucial Role in Diet (21:03) Strategies for Reducing Saturated Fat and ApoB Levels (26:49) Analyzing Evidence Against Saturated Fat Claims (30:16) Polyunsaturated Fats: Health Impacts Unveiled (40:13) Processed Foods and Overconsumption Risks (47:33) Butter and Saturated Fats: Revealing the

Episode #326. Could the oils you’re using in the kitchen be increasing your risk of chronic disease? Explore the essential facts about dietary fats and how they affect your health markers in this focused deep dive. Learn which oils to eat and avoid, how to adjust your diet for optimal intake, and how fats can make the difference between health and chronic disease. Specifically, I cover: Introduction to Dietary Fats (00:00) Types of Fats Explained (02:27) Essential vs. Non-Essential Fats - What's the Difference? (07:54) Fats and Cardiovascular Health - Unveiling the Connection (10:32) How Dietary Fats Influence Blood Pressure (17:47) The Fat-Inflammation Link (20:29) Exploring the Relationship Between Fats and Insulin Resistance (26:03) Long-Term Health Outcomes of Dietary Fat Consumption (29:51) Optimising Fat Intake: Practical Dietary Recommendations (36:22) Wrapping up and Final Thoughts (41:25) Head to the full show notes for additional resources and supporting studies. This episode is brought

Episode #325. Fish oil supplements: harmful or heart-healthy? Learn about the risks and benefits of omega-3 supplementation, including an analysis of a new study that’s been making waves. Discover how to test your omega-3 levels, how to achieve the optimal index, and my supplement recommendations for a healthy heart and planet. Specifically, I cover: Introduction to Omega-3 Fatty Acids and Fish Oil Supplements (00:00) New Research Reveals Fish Oil's Impact on Cardiovascular Health (01:03) Challenging Assumptions - A Different Take on the Fish Oil Study Results (05:14) Dr. Bill Harris Weighs In - Expert Opinions on Omega-3 Benefits (09:03) How Can I Increase My Omega-3 Levels? Practical Advice for Everyday Life (17:26) Omega-3 Supplement Strategy (18:50) Comparing Sustainable Omega-3 Sources: Algae Oil vs. Fish Oil (24:05) How much omega-3 is too much (25:58) Does the form of DHA and EPA matter? (28:00) Does EPA DHA ratio matter? (28:44) Omega-3 Supplementation for Vegans and Vegetarians (31:50) K

Episode #324. A crash course for carnivores: let’s talk saturated fat, heart disease, and protein as I’m interviewed on Mark Bell’s Power Project. Do you need to change your diet if you’re feeling good? Can you be overweight and healthy? What simple changes can meat eaters make to improve their long-term health? Hear my answers to these questions and more in this episode. We cover: Introduction and Podcast Overview (0:00) Finding Common Ground in Nutritional Science (02:15) Genetic Testing and Personalised Nutrition (06:48) Heart Health Unveiled: The Saturated Fat and ApoB Connection (10:40) Nutritional Strategies vs Medication for Lowering ApoB (18:39) Understanding Epidemiology Studies on Red Meat (27:07) Practical Tips for Transitioning from Animal to Plant Protein (42:05) A Personal Journey with Nutrition (48:53) Weight Loss and Metabolic Health Insights (53:41) Exploring Health Impacts of an All-Meat Diet (01:02:59) Comparing Plant and Animal Protein Bioavailability (01:12:13) The Role of Pr