In this episode of The Proof, I explore male fertility with Dr. Ramy Abou Ghayda, a leading urologist specialising in reproductive health. Together, we unpack the science behind sperm health, bust common myths, and provide evidence-based strategies for optimising male fertility.

You'll discover:

• The truth about declining male fertility rates and what current research tells us
• How lifestyle factors like diet, exercise, and environmental toxins affect sperm health
• Evidence-based nutrition strategies and supplements for improving fertility
• Whether you should abstain from ejaculation in the days before intercourse when trying to conceive
• The impact of modern technology and daily habits on reproductive health
• Practical tips for protecting and enhancing male fertility at any age
• And much more

Whether you're planning a family or simply interested in optimising your reproductive health, this conversation offers valuable insights and actionable advice from one of the field's leading experts.

• Introduction (00:00)
• Is Declining Male Fertility a Real Concern? (00:08)
• Understanding Semen Health and Fertility Basics (01:37)
• Breaking the Taboo: Male Infertility in Society (04:37)
• What Affects Male Fertility? Lifestyle, Environment, and More (09:14)
• Semen Analysis and Testing: Lab vs. Home Kits (18:18)
• Environmental Toxins, Lifestyle, and Fertility (23:31)
• Sperm Testing Options (30:50)
• Testosterone Therapy and Sperm Freezing (40:30)
• Lifestyle Changes to Boost Fertility (57:46)
• How Medications Affect Sperm and Erectile Function (01:12:34)
• Viagra, Cialis, and Psychological Aspects of Fertility (01:19:52)
• Timing Conception and the Fertile Window (01:24:24)
• Sleep’s Role in Male Fertility (01:36:31)
• Medical Interventions and Future Research (01:38:04)
• Future of Male Fertility Research and Innovations (01:45:27)
• Final Takeaways and Myths in Male Fertility (01:59:00)

This episode is brought to you by:

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.

LMNT

LMNT’s Chocolate Medley is back. A variety pack of choc mint, choc chai, and choc raspberry electrolytes for proper hydration. Stay hydrated with LMNT. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.

Eight Sleep

Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

NordVPN

Protect your personal data and browse with confidence using NordVPN. With fast servers and advanced encryption, NordVPN protects you – even on public Wi-Fi – and unlocks content worldwide. EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/theproof. Try it risk-free with a 30-day money-back guarantee.

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

Episode #348. Love isn’t just a feeling – it’s a skill. Relationship coach Jillian Turecki joins me to explore the habits, mindsets, and tools you need to build and sustain meaningful love.

We explore the role of self-esteem, how to navigate conflict, and what makes a relationship worth fighting for. Packed with insights on compatibility, healthy communication, and cultivating love, this episode offers practical advice for every stage of your relationship journey.

Specifically, we discuss:

• Love is a daily practice: How can we build it? (0:00)
• Understanding relationship breakdowns (8:18)
• How self-love shapes relationships (11:06)
• Challenges of loving ourselves (16:18)
• How to navigate conflict effectively (34:51)
• Addressing commitment and anxiety in love (40:00)
• When should you discuss your needs in a relationship? (43:44)
• The difference between connection and relationship (46:54)
• How to master conflict repair (49:48)
• Giving effective feedback in relationships (52:52)
• How to know when it’s time to leave (1:03:25)
• The rewards of a healthy relationship (1:09:45)
• Outro (1:14:50)

Jillian Turecki’s book, It Begins With You, is available here. Connect with her on Instagram, Twitter/X, and TikTok. Learn more about Jillian and discover her courses at https://www.jillianturecki.com/. Listen to Episode #273 with Jillian here.

This episode is brought to you by:

38TERA

Consider 38TERA's DMN 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. Follow this link for 20% off one-time purchases and subscriptions.

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.

Function Health

Track, optimise, and thrive with Function Health. Access 100+ lab tests – five times more than a typical physical – including ApoB and LP(a), no doctor approval needed. Get science-backed insights and track your results over time. Skip the 400,000-person waitlist at functionhealth.com/simonhill. Only available to those living in the United States.

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.

Notion

Notion is the all-in-one workspace that helps you organise your work and life seamlessly. It’s been the backbone of The Proof since 2018, streamlining everything from guest bios and show notes to managing episodes. With Notion AI, you can take your productivity to the next level—generate ideas, summarise content, and organise tasks effortlessly. Try Notion for free at notion.com/theproof and experience the difference for yourself!

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

Episode #347. Two friends, four studies, endless insights. Join me as I sit down with Drew Harrisberg to break down the latest in nutrition, fitness, and longevity, sharing surprising truths you won’t want to miss. Along the way, we reflect on my recent debate with Dr Robert Kiltz, exploring key takeaways and how they fit into the broader conversation about diet and health.

Learn about the impact of smartphone use on workout performance, how many calories you really burn during exercise, and whether a large dose of creatine can conquer a poor night’s sleep. This episode is packed with groundbreaking research and practical tips to help you make more informed choices for your health.

Specifically, we cover:

• Introduction (00:00)
• Catching Up with Drew Harrisberg (01:05)
• Upcoming Studies and Research (27:04)
• Meat vs Plants Debate Frustrations (39:58)
• Keto Diet and Metabolic Health (57:54)
• New Study: Smartphone Use and Workout Performance (01:04:47)\
• New Study: High-Dose Creatine and Cognitive Performance (01:15:42)
• New Study: Energy Expenditure in Resistance Training (01:32:03)
• New Study: Plant vs Animal Protein and Cardiovascular Health (01:44:30)
• Living Proof Challenge Overview (02:02:45)
• Outro (02:12:23)

To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose, where you can also find his training program. To hear more from Drew, check out his previous episodes on The Proof.

Head to the full show notes for additional insights, resources, and supporting studies. Join the Living Proof Challenge at https://theproof.com/livingproof/.

This episode is brought to you by:

38TERA

Consider 38TERA's DMN 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. Follow this link for 20% off one-time purchases and subscriptions.

Eight Sleep

Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com.

Birch

Sleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 25% off all mattresses and 2 free pillows at birchliving.com/simonhill.

Calm

Find your calm anytime, anywhere with Calm, the #1 app for meditation and relaxation. From guided meditations to sleep stories and breathing exercises, Calm helps you reduce stress, improve focus, and sleep better. Visit calm.com/proof for 40% off a premium subscription today.

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

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

Specifically, we cover:

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

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

This episode is brought to you by:

38TERA

Consider 38TERA's DMN 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. Follow this link for 20% off one-time purchases and subscriptions.

NordVPN

Protect your personal data and browse with confidence using NordVPN. With fast servers and advanced encryption, NordVPN protects you – even on public Wi-Fi – and unlocks content worldwide. EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/theproof. Try it risk-free with a 30-day money-back guarantee.

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.

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 #345. Don’t take your eyesight for granted. Join me as I sit down with optometrist Dr Joseph Allen to discover science-backed ways to care for your eyes, including common eye health myths, practical strategies for protecting your vision, and expert advice on maintaining healthy eyes for life.

Learn how diet and lifestyle affect your eyesight, the truth about blue light glasses, and why regular eye exams are essential. Dr Allen also shares tips on contact lens safety, myopia prevention, and keeping your eyes healthy for years to come.

Specifically, we discuss: 

• Introduction to Eye Health and Dr. Joseph Allen's Expertise (00:00)
• Dr Allen’s Journey: From Thick Glasses to Optometry Career (02:18)
• Busting Eye Health Myths and Misconceptions (06:25)
• How the Human Eye Works: Vision Explained (08:39)
• Top Eye Conditions: Causes, Symptoms, and Treatments (11:04)
• The Myopia Epidemic: Causes and Solutions (19:50)
• Best Practices for Maintaining Optimal Eye Health (25:12)
• Do Blue Light Blocking Glasses Work? A Scientific Look (33:30)
• The Role of Diet in Eye Health: What to Eat for Better Vision (39:52)
• Omega-3 Fatty Acids and Their Impact on Eye Health (46:54)
• Key Nutrients for Vision: Lutein, Zeaxanthin, and Leafy Greens (01:04:40)
• Essential Vitamins and Nutrients for Long-Term Eye Health (01:14:10)
• The Truth About Eye Exercises: Myths and Realities (01:21:17)
• Contact Lenses: Risks, Benefits, and Best Practices (01:29:16)
• Vision Correction Surgery: Future Trends and Options (01:33:49)
• Age-Related Vision Challenges: Managing Presbyopia and More (01:38:53)
• Expert Tips and Final Recommendations for Lifelong Eye Health (01:44:42)

Learn more from Dr Joseph Allen on YouTube, and connect with him on Instagram, Facebook, or Twitter/X.

This episode is brought to you by:

38TERA

Consider 38TERA's DMN 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. Follow this link for 20% off one-time purchases and subscriptions.

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.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com

Pique Tea

Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get up to 20% off plus a FREE rechargeable frother and glass beaker when you purchase exclusively at piquelife.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 #344. Creatine isn’t just for athletes – it’s a powerhouse supplement that benefits people of all ages and activity levels. Join me to unpack the science behind creatine and explore five evidence-based reasons why it could play a vital role in improving your health and performance.

You’ll learn how creatine supports muscle strength, endurance, brain function, and even bone health. I’ll also break down dosing guidelines, clear up common misconceptions, and explore how this safe, well-studied supplement could be a game-changer for your health and performance.

Specifically, we discuss:

• Introduction to Creatine: The Supplement Everyone Should Consider (00:00)
• What is Creatine? Basics, Benefits, and Origins Explained (00:56)
• Strength & Muscle Mass: How Creatine Amplifies Gains (03:22)
• Endurance & Recovery: Boost Performance with Creatine (09:24)
• Osteoarthritis Relief: Creatine for Joint Health and Mobility (12:56)
• Brain Health & Cognition: How Creatine Enhances Mental Performance (15:29)
• Bone Health: Strengthen Your Bones with Creatine (22:23)
• Choosing the Best Creatine: Types, Quality, and Recommendations (24:25)
• Creatine Dosage: How Much to Take for Optimal Results (28:31)
• Conclusion: Unlock the Full Potential of Creatine (31:08)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN 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. Follow this link for 20% off one-time purchases and subscriptions.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase 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.

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 #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)
• Outliers in Research: How They Influence Diet Discussions (55:55)
• Did Humans Evolve to Eat Meat or Plants? (57:36)
• The Role of Fat: Separating Myths from Scientific Evidence (59:23)
• How Funding Influences Scientific Studies and Nutrition Advice (01:08:57)
• Why Dietary Guidelines Are So Complex and Confusing (01:13:17)
• Plant-Based vs. Carnivore: Which Diet Is Healthier? (01:18:58)
• Anecdotes in Nutrition: Do Personal Stories Hold Weight? (01:26:16)
• Diverse Perspectives: Why They Matter in Nutrition Science (01:30:44)
• Is There an Objective Truth in Nutrition Science? (01:46:01)
• Diet and Individual Truths: Why One Size Doesn’t Fit All (01:46:27)
• Profit Motives in Science and Medicine: What’s the Impact? (01:48:22)
• Processed Foods: Their Role in the Decline of Public Health (01:50:18)
• Health Testing: Can We Trust the Results? (01:53:03)
• Balancing Diet and Nutritional Freedom: Finding What Works (01:54:14)
• The Power of Stories: How They Shape Our Nutrition Beliefs (01:57:24)
• Evolutionary Diets: Do They Hold the Key to Health? (02:13:07)
• Ethical Diets and Planetary Health: Making Sustainable Choices (02:29:42)
• Final Reflections: Key Insights from the Nutrition Debate (02:33:36)

Discover more of The Ellen Fisher Podcast at https://www.ellenfisher.com/podcast. Learn more about Dr Kiltz at https://www.doctorkiltz.com/blog/.

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 20% off your first order and subscriptions.

NordVPN

Protect your personal data and browse with confidence using NordVPN. With fast servers and advanced encryption, NordVPN protects you – even on public Wi-Fi – and unlocks content worldwide. EXCLUSIVE NordVPN Deal ➼ nordvpn.com/theproof. Try it risk-free with a 30-day money-back guarantee.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com

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

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 protein sources in plant-based diets (31:00)
• Insights on sleep, recovery, and diet from Whoop data (41:16)
• The impact of food choices on the environment (50:24)
• Final thoughts and additional resources (57:03)

This episode is brought to you by:

38TERA

During Black Friday week get 20% off 38TERA's complete prebiotic DMN. Formulated by Dr Will Bulsiewicz and myself, DMN is the perfect way to conveniently take your gut health to the next level. Discount automatically applied at checkout at 38tera.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](https://eimele.com/essential-8/15660280.html.) and use code SIMON at checkout for 20% off your first order and subscriptions.

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.

LMNT

LMNT’s Chocolate Medley is back. A variety pack of choc mint, choc chai, and choc raspberry electrolytes for proper hydration. Stay hydrated with LMNT. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com.

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 #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. Unsaturated Fats and Cardiovascular Health (16:41)
• The Role of Omega-6 Fats in Inflammation (48:26)
• Insulin Resistance and Liver Fat (01:08:48)
• The Twin Cycle Hypothesis (01:11:04)
• Saturated vs. Unsaturated Fats and Fatty Liver (01:21:21)
• Canola Oil and Health (01:38:37)
• Dairy Fats and Cardiovascular Health (01:55:26)
• Optimising Fats in Your Diet (02:04:03)
• Conclusion and Recommendations (02:07:59)

Head to the full show notes for additional resources and to connect with today’s guests.

This episode is brought to you by:

38TERA

During Black Friday week get 20% off 38TERA's complete prebiotic DMN. Formulated by Dr Will Bulsiewicz and myself, DMN is the perfect way to conveniently take your gut health to the next level. Discount automatically applied at checkout at 38tera.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 for 20% off your first order and subscriptions.

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.

Pique Tea

Pique has unveiled its most exclusive Black Friday Cyber Monday offer ever! Get free exclusive gifts with link: piquelife.com/simon.

Shopify

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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 #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

Discover more insights and supporting studies in the full show notes.

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. Follow this link to Eimele's website for 20% off your first order and subscriptions.

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.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF at checkout for 25% off and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75 at livemomentous.com.

Eight Sleep

Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF to get up to $600 off your Pod 4 Ultra purchase when bundled at eightsleep.com/theproof. This is their highest offer of the year! Try it risk-free for 30 days, with worldwide shipping.

Birch

Sleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 25% off all mattresses and 2 free pillows at birchliving.com/simonhill.

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 #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 Changes in Health and Cardiovascular Profiles (55:06)
• Concerns about the Keto Diet and Elevated ApoB Levels (58:26)
• Approaches to Managing Elevated LDL Levels Clinically (01:01:13)
• The Role of Evidence-Based Medicine in Cardiovascular Guidelines (01:07:15)
• Comparing ApoB and LDL Cholesterol in Cardiovascular Risk (01:14:36)
• Understanding Discordance in Lipid Measurements (01:18:36)
• Advanced Imaging Techniques for Risk Assessment (01:25:50)
• Guidelines and Considerations for Statin Therapy (01:44:30)
• Coronary Artery Calcium Score, Stroke Risks, and Carotid Ultrasound (01:54:03)
• Dietary Interventions and Carotid Intima-Media Thickness (IMT) (01:59:22)
• Case Study: Family History’s Role in Cardiovascular Risk (02:05:05)
• Overview of Statins, PCSK9 Inhibitors, and Other Lipid-Lowering Therapies (02:12:24)
• Aspirin Therapy and Imaging in Cardiovascular Health (02:26:06)
• Setting Treatment Thresholds Based on ApoB Levels (02:39:57)
• Closing Thoughts on Cardiovascular Risk and ApoB (02:44:16)

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 20% off your first order and subscriptions.

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.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF at checkout for 25% off and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75 at at livemomentous.com.

Pique Tea

Pique’s Black Friday special is HERE. For a limited time, get a Chai tea FREE with your qualifying purchase at piquelife.com/simon. This is the only time you can get your hands on their Chai. Act fast; this limited-time offering is sure to sell out! The offer ends November 16th.

Eight Sleep

Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF to get up to $600 off your Pod 4 Ultra purchase when bundled at eightsleep.com/theproof. This is their highest offer of the year! Try it risk-free for 30 days, with worldwide shipping.

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