New study on protein, healthy aging and longevity ft. Layne Norton & Dr Matthew Nagra | Simon Hill, Msc, Bsc

Episode #319. Join me today as I sit down with a very special guest: my dad, Professor Michael Hill, PhD. Dad’s journey as a scientist has inspired my own work and taken our family across the globe, and I’m honoured to host him as he shares his story from early career discoveries to current research. As well as getting an inside look at Dr Hill’s academic career, you’ll learn about microvasculature (very small blood vessels), including what they are and how they impact human health. Dad also shares his experience with a heart attack, offers advice on preventing atherosclerosis, and weighs in on the Ozempic and vaping conversations. Specifically, we discuss: Introduction (00:00) Childhood Memories and Early Interests (03:19) Pursuing a Career in Biochemistry (08:36) Microvasculature and Diabetes Research (12:12) Early Research on Investigating Blood Properties and Diabetes (17:44) Family Stories and Moving to the U.S. (28:47) Returning to Australia and Continued Research (36:39) Exploring Microvessel Behaviours: Research at RMIT (41:34) Dealing with Health Challenges and Maintaining Work-Life Balance (46:20) Understanding Microvascular Functions and Cardiac Health (50:32) Exploring Vessel Constriction and Small Blockages: A Closer Look (01:00:15) Understanding the Impact of Large Arterial Stiffness on Vascular Health (01:07:01) Identifying Risk Factors: A Comprehensive Approach to Vascular Well-being (01:11:01) Personal Views on the Evolution of Scientific Research Access (01:19:39) Returning to the USA: Advancing Research on Blood Vessel Mechanisms (01:21:58) COVID-19 and Metabolic Syndromes: Exploring the Early Research Connections (01:27:30) Current Research and Future Directions (01:29:29) Reflecting on a Career Dedicated to Science: Family, Achievements, and Future Directions (01:34:48) If you’re interested in learning more about Dad’s work and career, head to his profile here. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Cozy Earth Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off. 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

Episode #318. 50,000 women. 30 years of follow-up. The results of a new study are in: learn the truth about how your protein intake will affect your long-term health. What kind of protein should you consume? How much? And what difference will it really make on longevity? Today, I’m unpacking the results from the new study in the American Journal of Clinical Nutrition, “Dietary protein intake in midlife in relation to healthy aging - results from prospective Nurses' Health Study cohort”. This new study from researchers at Harvard University and Tufts University has been regularly misinterpreted online, and in this episode, I’ll set the facts straight. Learn the three most important protein takeaways from this study, hear my take on Layne Norton’s interpretation, and crack the code to using protein as a tool for healthy aging. Specifically, I cover: Introduction to Protein and Longevity (00:00) Study Overview and Methodology (01:24) Key Findings on Protein Sources (05:33) Lane Norton's Review and Critique (06:38) Analysis of Different Protein Types (10:02) Practical Recommendations for Protein Intake (17:13) Conclusion and Final Thoughts (21:34) If you’re interested in the Danish Dietary Guidelines, you can find them in English here. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. 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 Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #317. Are you neglecting your social health without realising it? We know connection is the often-forgotten pillar of wellbeing and longevity – but how much of a difference does it truly make to your physical and mental health? More than you might think. Join me as I sit down with Kasley Killam, a leading expert in social health, to discover the science behind why relationships are so critical to our well-being. In this episode, Kasley Killam paints a comprehensive picture of the importance of social health and how you can foster it. You’ll learn how connection affects physical and mental health, what good social health is, and how to achieve it. We also discuss what to do about difficult relationships, how to build a strong relationship with yourself, and how to fit intentional connection into a busy schedule. Specifically, we discuss: Introduction to Kasley Killam and Her New Book (00:00) What is Social Health? (03:11) The Importance of Social Health (06:17) Mechanisms Linking Social Health and Physical Health (11:04) Practical Tips to Boost Your Social Health (16:48) Overcoming Challenges & Misconceptions About Social Health (20:44) Personal Practices and Experiments (22:29) Building and Assessing Social Health (34:32) The Decline of Friendships and Social Health (44:32) Impact of Technology on Social Connections (47:10) Work Trends and Social Health (49:11) Public Health and Social Health Innovations (50:12) Fostering Social Health in the Corporate World (54:11) Decode Your Social Health Style (01:00:37) Self-Compassion and Building a Relationship with Yourself (01:15:04) Envisioning a Socially Healthy Future (01:22:08) Conclusion and Final Thoughts (01:23:37) Head to https://www.kasleykillam.com/ to learn more about Kasley Killam’s work and purchase her new book, The Art and Science of Connection. Connect with her on Instagram, Twitter/X, and LinkedIn, and subscribe to her newsletter here. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Cozy Earth Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off. Eimele Use code SIMON at checkout for 10% off your first order. 38TERA Use code THEPROOF for a discount at checkout. WHOOP Claim your first month free on join.whoop.com/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

Episode #316. Overeating is not your fault. But it is in your control – just not in the way you might think. Learn how to overcome food addiction in this conversation with psychiatrist, neuroscientist, and self-mastery expert, Dr Jud Brewer. Learn Dr Brewer’s secret to gaining control over your eating habits (and no, it’s not willpower). Discover why we overeat, the reason you can’t break bad habits, and how to take back your power over food as we unpack the science of behavioural change. Specifically, we discuss: Introduction: Understanding the Brain and Habit Formation (00:13) Key Elements of Habit Formation (02:55) The Brain's Role in Decision-Making and Habit Change (10:02) The Impact of Awareness and Mindfulness on Habit Change (14:58) Analysing Eating Habits and the Food Environment (24:35) Survivorship Bias in Successful Habit Change (27:36) Emotional Eating and Coping Mechanisms (31:17) Addressing Guilt, Shame, and Systemic Failures (36:24) Environmental Influences on Eating Patterns (41:18) Breaking Negative Eating Habits: Weight Loss Journey (49:00) Effective Strategies to Stop Destructive Habits: Breathwork (58:53) The Role of Psychedelics and Meditation in Overcoming Negative Eating Habits (1:01:24) How the Brain Changes When We Modify Eating Habits (1:04:36) Pharmacology vs. Mindfulness: Which Is More Effective? (1:07:57) Practical Tips to Overcome Night Cravings (1:19:10) Measuring Success in Habit Change (1:28:50) Debunking the 21-Day Habit Formation Myth (1:34:51) Conclusion and Final Thoughts (1:35:54) Connect with Dr Jud Brewer on Instagram, Twitter/X, YouTube, and Threads. Learn more about Dr Brewer on his website, https://drjud.com/, where you can also order his latest book, The Hunger Habit. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com Cozy Earth Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off. Eimele Use code SIMON at checkout for 10% off your first order. 38TERA Use code THEPROOF for a discount at checkout. WHOOP Claim your first month free on join.whoop.com/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 Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #315. What is ApoB and why should you care? In this latest instalment of our masterclass series, I’ve distilled the essential insights about apolipoprotein B (ApoB) into one informative episode. Join top experts including Dr Thomas Dayspring, Dr William Cromwell, Danny Lennon, Dr Alan Flanagan, and Dr Gil Carvalho as they unravel the significance of ApoB as a crucial marker of cardiovascular health. This episode provides a thorough understanding of why ApoB matters and how it impacts your health. We unpack the essentials of ApoB, covering its role in cholesterol transport and why it's a key marker for heart disease risk. You'll learn how ApoB affects cardiovascular health, from the way it modifies LDL particles to its impact on atherosclerosis and longevity. We discuss the best ways to measure ApoB, its normal levels, and what causes it to rise. The episode also explores the relationship between ApoB and saturated fats, and why it's a more reliable risk marker than LDL cholesterol. By the end, you'll have a clear understanding of why ApoB matters for your heart health and how it can help guide better health choices. Specifically, we discuss: Introduction (00:00) Lipoproteins & Cholesterol: Transport and Recycling (00:43) Cholesterol's Role in Lipoproteins (26:40) Is ApoB a More Accurate Marker of Cardiovascular Risk? (31:13) Endothelial Transcytosis of Lipoproteins (39:42) LDL Modification and Aggregation (49:17) Evidence for ApoB's Role in Atherosclerosis (55:49) ApoB and Genetics (58:29) ApoB and Longevity (1:02:16) Mechanisms Behind Elevated ApoB Levels (1:05:14) Why ApoB is the Best Predictor of Cardiovascular Disease (1:08:52) ApoB vs LDL-Cholesterol: Understanding the Discordance (1:21:00) Healthy ApoB Levels for Young Adults (1:31:39) Causes of Elevated ApoB Levels (1:45:16) Target ApoB Levels for Cardiovascular Disease Prevention (2:04:31) The History and Evolution of the Lipid Hypothesis (2:07:27) Role of ApoB Lipoproteins in Atherosclerosis (2:10:21) Importance of ApoB as a Cardiovascular Risk Marker and Its Clinical Application (2:18:39) Impact of Saturated Fat on ApoB and Cardiovascular Disease (2:27:47) Top Saturated Fat Foods That Increase Cardiovascular Risk (2:33:53) Impact of Saturated Fat on ApoB and Cardiovascular Disease (2:35:49) Dietary Changes to Lower ApoB Levels (2:38:59) Outro (2:45:54) Read more about the guests featured on this episode or connect with them on their respective pages on The Proof website: Dr Thomas Dayspring, Dr William Cromwell, Danny Lennon, Dr Alan Flanagan, and Dr Gil Carvalho. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. 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

Episode #314. Science tells us we need relationships to live better, for longer. But how do we cultivate our relationships to benefit ourselves and our loved ones? Join me in Episode #314 as I sit down with IN-Q for an exploration of creativity, self-compassion, and empathy. In this episode, you’ll discover why you should learn to be vulnerable and how to do so. We discuss the danger of loneliness and how to improve life satisfaction, why creativity is a crucial practice for everyone, and how you can truly learn from failure. IN-Q also shares some of his poetry as well as key moments in his journey to where he is today. Specifically, we discuss:: Introduction (0:00) IN-Q Performs His Poem “Growth AKA Goldfish” (1:32) The Importance of Emotional Health and Vulnerability (5:48) Does Expressing Emotions Show Weakness? (12:34) The Creative Process and Overcoming Failure (19:06) From Poetry to Platinum Hits: A Diverse Creative Journey (29:19) The Intention Behind Poetry and Empowering Through Creativity (34:40) The Creative Process: Inspiration, Writing, and Reflection (41:57) Finding Play and Presence in Life (47:04) A Poet's Journey: From Personal Struggles to Creative Expression (50:58) Love, Relationships, and the Quest for Connection (1:01:09) Launching "The Never-Ending Now" Poetry Journal and Album (1:12:46) Closing with Empowerment: A Poem of Pride (1:14:06) Outro (1:18:35) Connect with IN-Q on Instagram. His website, in-q.com, is your go-to to learn more, listen to The Never Ending Now album, shop his journal and book, and more. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 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

Episode #313. Is your menstrual cycle normal? How is the pill affecting your body? Join me as I sit down with Dr Jen Gunter, a renowned expert in women's health, to answer these questions and many more as we take a deep dive into contraception, the menstrual cycle, and common female health myths. You’ll learn about the key phases of the menstrual cycle and the associated symptoms, discover how different forms of hormonal contraception work and whether they’re safe, debunk a series of pervasive female health myths, and much more. Whether you personally menstruate or use contraceptives or know someone who does – effectively everyone – this episode is an essential listen on female health. Specifically, we discuss: Intro (00:00) The Impact of Disinformation on Women's Health Choices (01:17) Exploring Gaps in Medical Research on Female Physiology (07:17) Navigating Misinformation and Vulnerability in Women's Health (15:52) The Importance of the Menstrual Cycle: A Comprehensive Overview (17:44) Inclusivity and Language in Medical and Social Contexts (33:12) The Phases of the Menstrual Cycle: A Detailed Explanation (41:02) Female Physiology: Mechanism and Function of Menstruation (50:25) COVID Vaccines: Effects on Menstrual Cycles and Fertility (01:01:55) Menstrual Myths Debunked: Separating Fact from Fiction (01:06:00) Managing Menstrual Symptoms and Pain: Expert Advice (01:13:45) Hormonal Health Myths: Dutch Test, Birth Control Pill, and Diet (01:39:33) Osteoporosis and Birth Control Pills: Is There a Connection? (01:46:26) Birth Control and Cancer Risk: Examining the Evidence (01:51:25) Birth Control Pills and Acne (01:57:30) Menstrual Cycle: Detoxification and Birth Control's Impact on Maturation (02:02:03) Emergency Contraception Options: Plan B and Ella (02:08:48) Abortion: Laws, Misconceptions, and Future Implications (02:30:03) Final Thoughts and Empowering Women in Health Choices (02:45:56) Connect with Dr Jen Gunter on Instagram, Twitter, and TikTok. Order her new book, Blood: the Science, Medicine and Mythology of Menstruation, here. For even more comprehensive information, you can read Dr Gunter’s other books, The Vagina Bible and The Menopause Manifesto. Head to her blog, https://vajenda.substack.com/, for frequent newsletters and articles. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Head to insidetracker.com/simon and get 10% off the InsideTracker subscription and any plan. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. 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 Watch the episodes on YouTube or listen on Apple/Spotify

Episode #312. Vegan vs. omnivore: learn about the Netflix documentary “You Are What You Eat” and the associated twin study with lead researcher, Christopher Gardner PhD. You’ll learn about why Dr Gardner designed the study the way he did, unpack some key findings, and hear his response to criticisms. From publication, this study gained major media attention that was only amplified by the release of “You Are What You Eat”. With popularity comes criticism, in this case from some big names in online nutrition spaces. Hear the truth about the controversy surrounding this study and documentary, straight from the source. Specifically, we discuss: Intro (00:00) Introduction and background on Christopher Gardner's recent twin study (01:36) Navigating the Challenges of Science Communication and Critique (08:28) Introduction to the Twin Study and Its Unique Design (16:36) The Role of Identical Twins and Defining Plant-Based vs. Omnivorous Diets (22:45) Dietary Patterns and Health Outcomes: The Vegan and Omnivorous Diets (27:25) Diet Satisfaction and Adherence in Nutritional Studies (36:34) The Science of Study Design: Primary vs. Secondary Outcomes (42:05) Responding to critiques on calorie differences (51:58) Cardiometabolic Markers and Diet: A Deep Dive (55:17) Twin Nutrition Study Deep Dive: Lipid Markers, Cardiovascular Risk, and the Impact of Diet (01:00:13) Responding to Critiques (Peter Attia): The Complexity of Diet Studies (01:14:07) Addressing Critique of Mark Hyman (01:29:24) Funding from Beyond Meat and other organisations (01:38:55) Teaching about sustainability and stealth nutrition - Nina Teicholz critique (01:44:29) Is Plant-Based Diet good for the environmental health? (01:48:00) Reflecting on critiques and potential improvements to the study (01:53:47) Personal experience with the Netflix documentary (01:55:45) Outro (01:57:54) Connect with Professor Christopher Gardner on Twitter/X and Instagram. Head to https://nutrition.stanford.edu/ for more resources and studies, and the Stanford Nutrition YouTube channel for more videos. Listen to past episodes featuring Professor Gardner here. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 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 Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Some people follow a ketogenic diet seeking to lose weight, feel more energised, or gain control over their eating habits. Others may turn to this diet in an effort to treat conditions such as epilepsy, bipolar disorder, diabetes and inflammatory diseases. Regardless of their reasoning for adopting this eating pattern, a key question remains: is there ever an instance where having high LDL cholesterol levels on a ketogenic diet can be safe? In Episode #311, I’m joined by Dr William Cromwell, MD and Dave Feldman to explore this question. In this discussion, Dr William Cromwell and Dave Feldman share their professional opinions on whether high cholesterol on a keto diet is a problem. We investigate where their opinions align and where they differ, where Dave’s hypotheses diverge from the norm, and what we do and don’t know with the available evidence. We also explore the significance of ApoB, lifespan and healthspan considerations, research Dave is currently conducting, and much more. Specifically, we discuss: Intro (00:00) Dr. William Cromwell: Background as a Lipidologist and LDL Research (01:54) Dave Feldman's Ketogenic Diet and Elevated LDL Experience (05:34) Unpacking the Lipid Hypothesis and Cardiovascular Risk (12:30) The history and evolution of the lipid hypothesis (20:40) The role of apoB lipoproteins in atherosclerosis (23:39) Factors beyond apoB involved in atherosclerosis and mortality risk (31:59) The complexity of interpreting mortality data in the context of apoB (41:40) Macrophages and the process of atherosclerosis (44:00) Beyond ApoB: Metabolic Vulnerability, Inflammation and Mortality Risk (52:57) Transcytosis: A New Perspective on LDL Movement and Atherosclerosis (1:10:36) Exploring Low Cholesterol Impacts and Genetic Disorders (1:17:30) Macrophage function and phenotype in the context of different drivers of high apoB (1:22:30) Defining Lean Mass Hyper-responders in the Context of a Ketogenic Diet (1:31:40) Investigating PCSK9 and Its Effects on Healthspan (1:38:00) Assessing cardiovascular risk in lean mass hyper-responders (1:43:50) Statin safety, adverse effects, and patient reluctance (2:01:54) Ketogenic Diets and Elevated LDL: Balancing Individual Risks and Benefits in the Absence of Long-term Data (2:10:40) Insulin Resistance, ApoB, and Cardiovascular Risk: Navigating the Challenges in Assessment and Imaging (2:18:12) Lean Mass Hyper-responder Study: Design, Recruitment, and Eligibility Criteria (2:32:45) Closing Perspectives on Research and Dietary Options (3:04:47) Outro (3:06:42) Connect with Dr William Cromwell: Twitter/X, LinkedIn, and https://www.mylipid.com/. Discover more of his work with Precision Health Reports: Twitter/X, LinkedIn, Facebook, Instagram, and at https://precisionhealthreports.com/. Connect with Dave Feldman: Twitter/X, YouTube, and Instagram, and discover more of his work at https://citizensciencefoundation.org/, https://ownyourlabs.com/, and https://cholesterolcode.com/. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.

Episode #310. For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake. Discover the nuanced difference between optimising and maximising intake, the problem with eating too much protein, and why getting protein from whole foods is important. We also cover protein timing and distribution, supplementation, and much more. Specifically, we discuss: Intro (00:00) Introduction to Nicholas Burd's Work as a Muscle Physiologist (01:32) Exploring Muscle Protein Turnover and Renewal (03:57) Muscle Fibre Hyperplasia vs. Hypertrophy in Humans (08:06) The Role of Protein Metabolism in Muscle Physiology (15:21) Optimal vs. Maximal Protein Intake for Muscle Growth (19:12) Understanding Amino Acid Oxidation and Its Implications for Muscle Growth (23:05) Leveraging Food Matrix Effects for Optimal Protein Utilisation (33:39) The Role of Dietary Fats in Potentiating Amino Acid Utilisation (38:55) How Low-Carb Diets Influence Protein Requirements (43:50) Protein Requirements During Energy Restriction and Weight Loss (46:54) Optimising Protein Intake for Endurance Athletes (48:08) Nutrient Timing and Protein Distribution (1:05:06) Maximising Dietary Protein Absorption and Utilisation (1:12:34) Protein intake from the perspective of muscle physiologist (1:18:09) Sex-Based Differences in Protein Metabolism with Aging (1:20:45) Should You Supplement With Essential Amino Acids or BCAAs? (1:26:12) Exploring the Rationale Behind Collagen Supplementation (1:30:43) Biggest Protein Myths Debunked (1:40:16) Outro (1:42:45) Learn more about Dr Nicholas Burd on his staff profile, and read his publications on ResearchGate. If you’re interested in learning more about protein, make sure to listen to Episode #290, a protein masterclass featuring world-renowned experts. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. BON CHARGE Enhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started at boncharge.com and use code THEPROOF for a 15% discount. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 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 Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book