The Proof Podcast is a space for science-based conversation. Together with his guests, Simon Hill, a qualified physiotherapist and nutritionist, explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment. Previous guests include Dr Walter Willett, Dr Stuart Phillips, Drs Erica and Justin Sonnenburg, Dr Michelle Wong, Dr Christopher Gardner, Dr Valter Longo and Rich Roll.
Show host: Simon Hill MSc BSc (Hons) Masters in Nutrition Science Bachelors in Physiotherapy Bestselling Author
Get in touch: @simonhill on Instagram and Threads @theproof on Instagram and Twitter @nutritionscientist on TikTok
Spector is either stupid or a spruiker. He knows that CICO is the biggest factor for weight control, but spruiks insulin and gut micro biome as the biggest factor. That’s dangerous propaganda for people who don’t know any better
I wonder of a person's normal walking speed is correlated to mitochondrial health (and number). Supposedly there is a positive correlation between normal walking speed and longevity/health. I suppose though that a faster normal speed would not be maintained if one is sedentary for a long time.
Unfortunately we do not have access to the type of carbohydrates that the Haida eat. Even our “good” carbohydrates are highly engineered and far of being healthy.
Calorie density is also important. I can gain weight on just healthy plants and nearly-nil “highly processed” foods. I know because I’ve done it. I’m glad he addressed the issue of overconsumption of calories. It’s quality but also quantity.
Given they are a primitive society on what basis was this established and what are the causes of what would be very premature deaths in our terms and what is their general health compared to other populations till they die? The devil is so often in the details
yes they have very high infant mortality (~21%)due to harsh living conditions and no medical technology which drastically drags down overall life expectancy. When rel .minor cuts and injuries get infected it's often fatal. But generally if they make it to 18 they quite often make it to 60, so there is still many older adult Hadza around to test how their lifestyles and diet affect their relative mitochondrial efficiency and metabolic health as older adults.
This is true, but it doesn’t contradict anything they said. They didn’t recommend that people eat refined carbs. All they claimed is that it goes against the notion that carbohydrates are *inherently* bad, which it does.
@@k.h.6991 also something I recently revisited was the concept of creating more resistance starch by cooling pasta after it is cooked. I believe it’s recommended against eating white pasta. Instead eat whole wheat pasta, which is what I do on a Whole Foods plant-based diet. The fiber is extremely beneficial as all the nutrients are in whole wheat. I believe the same can be done with beans too. It is shown that resistance starch is created when some types of food are cooled. It benefits me being in a hot climate right now, Tucson. It can get uncomfortable even with air conditioner because I said it right on the edge.
Great video!! What about plant animal protein in supplements? Does all that you mentioned still apply? I mean whey protein is ultra filtered compared to food sources. Any thoughts?
After years of excess protein and fat and ending up with serious health issues, Blood pressure, cholesterol, hypertension ,fatigue etc ive recently adopted a plant based diet and already the benefits are clear, After just 2 weeks i can actually breathe better than I have in years, I have energy too, its incredible what's happening...
So confusing! It’s ALL about the context! Recent article in mail online about Nick Norwitz eating 700 eggs (or something) and lowering cholesterol. What NO ONE in the comments has noticed is that it was in the context of a low carb diet and in someone with good metabolic health.
Outstanding episode, Simon! I've listened this one for 3 times, and shared with many friends. I like this university lecture format, easy to understand. I have been listen to you for years, thank you so much for your hard work. Appreciated if you could have an episode on how to gain weight for vegan women (I am 155cm height, only 104 pound after menopause). Also interested in post menopause hypothyroidism (non antibody) diet. (Bay area, California)
Fiber also allows for the microbiome to create a more favorable environment to manage appetite and in some studies, glucose regulation. His studies in this are solid, well done science.
I really like eggs so don’t want to ditch them completely, but have bumped them to a weekend treat. Hoping I will still see some improved bio markers when I have my annual blood work. 🤞🏼
Would you be willing to talk to dr. John Scharffenberg about cholesterol levels? He's a centenarian vegan who believes that LDL should not be lower than 120. I would like to understand why he thinks that. Or maybe there are other people who could explain that pov.
Protein pouder is healthy. Creatine is healthy. Beyond IV is healthy. They are all ultra processed. It's not as black and white. Nutri score is better than nova clasification for health.
The 2024 study "Implications of food ultra-processing on cardiovascular risk considering plant origin foods" by Fernanda Rauber showed a diet of heavy processed foods such as cake and soda, was no worse than a heavy meat diet. And then it was touted by folks like High Intensity Health as proving meat substitutes had negative outcomes. These guys don't even both with the truth, none of their audience reads the studies
I found Mark Messina's position on soy in general and isoflavones in particular to be persuasive. However, I felt his position on ultra processed soy foods to be conflicted. Apparently, soy milk that is made with just soy beans and water is not considered an ultra processed food while soy milk with gums, emulsifiers, flavors, sweeteners, and other additives is considered ultra processed. I know the rules in this forum request that we focus on the argument and not on the person. However, I have to point out that ultra process soy foods are big profit makers for the soy industry much more so than lightly processed soy foods. Mark Messina is essentially a representative of the soy industry, so I think this position on the highly profitable ultra processed soy foods needs to be considered in light of that. There's abundant evidence that ultra processed foods of all kinds have very negative health impact. I don't think there is any good reason to exclude soy products from this growing body of evidence. Although, I do agree that foods like breakfast cereals are probably far more problematic than things like the impossible burger. I think the most prudent way to eat a vegan diet is to stick to foods that are unprocessed or only lightly processed and give consideration to the traditional cultural uses of such foods. Additional comment: I just went back to the episode, and Mark Messina mentions that almost all of the clinical studies on soy have been done on soy protein isolate. He makes a valid point that it would be very difficult to get people to consume as much tofu on a daily basis to test the hypothesis. However, research of that sort tells me little or nothing about my own consumption which is exclusively of soy milk that is not ultra processed, tofu, and unpasteurized miso.
That’s inaccurate. Even in Framingham cohort those with low triglycerides had double the risk of CAD with very high LDL-C compared to those with low triglycerides and low LDL-C
This was a fascinating episode, and particularly valuable for me. I eat a plant forward diet, but probably more like 85-90% plant based for the past 5 years (I used to eat a pretty standard American diet). After listening to this I figured I’d be a normal absorber, but why not check it out? I got my results back yesterday (from empowerdx in the US) and my Beta-sitosterol level was 4.0 mg/L and campesterol was 6.1 mg/L putting me in the hyper-absorber range. I now feel like I can target some changes to strategically drop my LDL even further. Many thanks Simon.
This is a very nice video, thanks. Thorough scientific references are excellent. I’m Whole Foods plant-based and have been for eight years now, lowering my total cholesterol from two 10 mg/dL down to about 120 Last measure was 139. I also fixed my weight, blood pressure and high resting heart rate and all of those are good too at this time still. 🫀💪🖖
At low levels < 160mg/dl or ldlc, my apoB is almost exactly the same as my ldlc. Plant based no drugs apoB:84, ldlc:80, plant based + drugs apoB:35, ldlc:30, plant based + drugs. - fish apoB:40, ldlc:40. I wonder if I still need to pay extra for apoB assuming no life style changes ? Seems I. Just wasting money. I look at a lot of my friends blood work and they also have apoB that tracks with ldlc. How common is a discordant apib from ldlc ?
@@longevitycoach1573 You're on all the channels promoting meat. You're definitely not anything close to a "longevity coach". You make your living in the meat industry and your channel was created in 2019
@@mikafoxx2717 knowing people that eat only meat and avoid greens, they live a healthier life and look it too. the people going full vegan tend to have more issues both physical and mental. there’s statistics to back it too.
Do you need science to have sex or drink water or breathe? Science is ONLY needed if you want to go for something against human nature like build a car or a gun or if you wanna eat plants.
An interesting factoid: after cooking pasta if you cool it in the fridge, I’m not sure how low or for how long, you’ll increase the amount of resistance starch in it. Resistance starch just mentioned in this video as beneficial to the micro biome. It just so happens I live in a very hot area: Tucson. Therefore, I like to cool my pasta before mixing in the other ingredients in eating it. When I started doing this, I remember the resistance starch fact. Since I eat it every day, this can pay off for me in the long run.
I am so grateful you do all the sciencey brain work and then communicate it to us in an easy to understand way. I also love the way you are unbiased and stick with the facts and are about ferreting out the truth rather than trying to find information to support your point of view. Very grateful for your RU-vid and online content - thank you! Much respect ✊
Most vegans say, the hardest thing for me to give up was cheese! Well, for me, it was eggs! As a genetically blessed person, I guess, I ate eggs regularly and would happily have them at any meal of the day. I also ate steak and roast chicken, never thinking a moment about cholesterol. All my life, doctors told me my levels were great, I never looked at them or even knew what to look for. After I went plant-based after learning more nutritional science- and soon after, ethically vegan - I got a blood panel, maybe a month in, out of curiosity. I dug back in my records to find the last one, over three years prior. Eggs (and all the other things!) were not hurting me in that way, my LDL in my early 40s was 82. But weeks after dropping all that, it was 54. That was super cool to see. Also, I promptly set about crafting satisfying ways to replace eggs in my meals, and quickly built up an arsenal of methods and recipes I love more than I ever loved eggs, "mimics" though they may be. I'll stick to my veganism on this one, even knowing how little harm they ever did me personally, because life - including food, as a chef and epicure - on the other side and living in alignment with my core values is so much better.
Stop eating all carbohydrates. Diabetes is elevated blood glucose. Stop eating glucose. How is it even possible to be a diabetic in the complete absence of dietary carbohydrates? You won’t be fat, you won’t be diabetic. No study necessary. Just do it and watch what happens.
We have from dr Stacy Sims a study showing that high recreational PA activity (walking) is efficient for weight loss at 50-59 yrs old group, compared to later age groups. I find upseting framing a negative mindset for women around moderate intensity exercise, when we know that a mix of aerobic activities, HIIT and strength resistance addresses all things on the table. Plus. cardio may be a starting point for some women that dont do any type of movement, are scared of RT and can help with transition to resistance training. Moreover, HIIT is taxing on SNS and paired with RT it may be even more without proper rest, we need to address this when talking about managing stress levels. Increasing protein in the daily diet is still a calories in - calories out conversation, as we know that it is about thermic effect of food, muscle being metabolically active etc. Lets not create the impression that for women is different. It is exactly the same principle for losing weight: CICO, ofc looking at input vs output variables and adressing it with the appropriate tools. I would raise a principle question: isn't it misleading to provide general health advices - resistance training, addressing gut microbiome as we age, increasing protein needs as we age etc - and framing it for women? I feel we go into the opposite direction where now we just put "women" next to general health advices. In the end, these are the same principles to address health as we age, general for everybody, women and men. We start doing a deservice to society and in the end to women, as we are excluding women from general health conversations. I myself learnt a lot about adderessing health as we age from men addressing to men, even better, without creating a panic mindset. If we look now on discussions forums, so many women are mentioning hormones and feel stuck a priori before even checking the basic boxes of a healthy lifestyle.
Ho completely DID NOT respond to your question about delayed response to carb intake in people on ketogenic diet. I have been on this diet for 5 years, and my HbA1C has been consistently around 4.1. Show me a person on plant-based diet with this number.
On the flip - I’m in several FB groups where people on keto - often carnivore - see initial success and then see their HbA1C hover at low prediabetic levels like 5.6-5.8. The number of posts asking “why is my A1C so high?” Is almost becoming a weekly thing The common reassurance from group members is “longer lived red blood cells”, but I’ve never seen any proof of this. I certainly wouldn’t gamble my health on it.
@drumsnmore2545 1) being on carnivore does not mean necessarily being in the state of ketosis. High protein intake causes gluconeogenesis. 2) research shows people on keto or carnivore have blood cells with longer life span, so automatically their HbA1C shows glucose accumulation of longer than 3-month average. I dont want to argue which diet is better. I just shared my comment hiw theu guest skipped answering that question plus sharing my own experience after a reasonable long time on ketogenic diet. There might not be necessarily one optimal diet.
I eat 300 grams of carbohydrates daily from fruits and whole grains and have Hba1c of less than 4% consistently. My fasting glucose is 70 mg/dl, and glucose doesn't go above 140 mg/dl in OGTT.
@6:04 how is this a bad thing, you are describing PHYSIOLOGICAL resistance of CELLULAR uptake of fats... By your logic you are saying that it is healthiest if we are in a permanent state of storing all of this energy substrate. That is ludicrous. There isn't an intrinsically "good" vs "bad" in terms of sensetivity of cellular uptake of fats, if your cells have enough energy substrate, not only is it not unhealthy for the cells to be resistant, but it is HEALTHY that they don't take up the fats, if your body is already full of energy substrate you WANT your cells to refuse the energy substrate, thats how satiety works. You are literally saying that being in a state of permanent lipogenesis is healthy and that lipolysis is unhealthy if you think physiological levels of fatty acids in the blood is bad...
