The Proof with Simon Hill

Latest Episodes:

Are soy foods safe? | Mark Messina, PhD May 01, 2023

Show notes

Episode #258. Join me as I sit down with renowned soy expert Dr Mark Messina to clear up misconceptions and address concerns about soy consumption. We dive deep into isoflavones, how much soy you can safely consume, and soy’s safety in relation to male feminisation, breast cancer, and thyroid function.

If you’ve been hesitant about incorporating soy into your diet, this episode is packed with essential information you need to make an informed choice.

Specifically, we discuss:

Intro (00:00)
Soy throughout history (01:45)
Dr. Mark Messina and the Soy Nutrition Institute (6:12)
Industry affiliation in research (8:04)
Debate surrounding soy and breast cancer (18:04)
Isoflavones and estrogen (24:04)
Isoflavones, breast tissue and cholesterol (32:12)
Oversimplification of health information about the soy (40:39)
Fermented soy and equol (48:11)
How much isoflavones are in your soy foods? (53:16)
Safe upper limit of soy isoflavones intake per day (58:50)
Are blood tests necessary for high protein eaters? (1:01:37)
Soy formula and soy allergy (1:03:50)
Soy and thyroid Health (1:11:15)
Does soy affect menstrual cycle length? (1:16:12)
Soy consumption and migraines (1:22:54)
Isoflavonoid supplements (1:27:10)
Soy farming and the environment (1:29:10)
Outro (1:33:12)

To stay up to date with Dr Mark Messina’s work, head to https://sniglobal.org/. Here you’ll find extensive research on the health and safety of soy, as well as regular articles written by Dr Messina. You can also read some of Dr Messina’s recent, relevant articles in the full show notes.

Enjoy, friends.

Simon

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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

Build strong bones, avoid a heart attack, enjoy your fruit and be kind | Drew Harrisberg Apr 24, 2023

Show notes

Episode #257. Uncover the powerful strategies to transform your gym experience and unpack the blood lipids series in this captivating conversation with Drew Harrisberg. You’ll learn more about CGMs for people without diabetes, menopause and osteoporosis, our thoughts on stretching, and much more.

Specifically, we discuss:

Do CGMs have potential beyond diabetes management? (4:14)
Blended fruit vs whole fruit for glycemic response (14:35)
Effects of long-term stretching (24:02)
Bone mineral density and menopause (33:40)
Review on different modality exercises for bone density (38:18)
Drew's new fitness program (59:22)
Takeaways from the lipid series with Dr. Thomas Dayspring (1:06:54)
The Proof's very first immersive experience (1:26:11)
When good deeds happen (1:39:05)
Outro (1:49:30)

To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. Drew will also be co-facilitating our upcoming immersive experience, which you can learn about here. Make sure to catch his 11 previous episodes on the show, available on *The Proof* website, and check out the e-book for his new exercise program which will be released soon.

Enjoy, friends.

Simon

Want to support the show?

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

Your menopause questions answered (Part 2) | Endocrinologist Susan Davis, AO Apr 17, 2023

Show notes

Episode #256. Professor Susan Davis, AO returns to answer your questions on menopause. We cover The Proof community’s most common questions, looking towards mental health and menopause, how other conditions such as PCOS impact menopause, common issues including weight gain, different drug treatment options, and much more.

Specifically, we discuss:

Intro (00:00)
Feedback from the Proof community (02:13)
Concerns about misleading health information about menopause (05:57)
Oral contraception and fertility (11:23)
Summary of Part 1: Navigating Menopause: Expert Insights and Solutions (14:26)
Hormone therapy (HRT) for women over 50 and 60 (20:31)
HRT and cognitive function (24:11)
Primary Ovarian Insufficiency (POI) and early menopause (32:10)
Amenorrhea, exercise, chronic stress and menstrual health (41:34)
Health risks of early menopause (46:14)
Muscle and bone health (51:21)
Treatments for women with breast cancer and vasomotor symptoms (52:35)
Exercises that benefit bone health (1:10:33)
Could shorter menstrual cycles indicate earlier menopause and worse symptoms?(1:12:33)
Night sweats and hot flashes (1:13:37)
Thyroid and menopause (1:19:19)
Adrenal fatigue and menopause (1:20:18)
Factors affecting women's mental health in menopause (1:21:53)
Menopause and weight gain (1:27:01)
Hormones, painful sex, hair loss, and adult acne (1:38:05)
Bioidentical hormones and compounded hormones (1:40:30)
Dietary patterns and menopausal symptoms (1:45:29)
Endocrine disruptors in everyday life (1:48:13)
Outro (1:49:24)

Make sure to listen to Episode #245 with Professor Davis for the first part of the menopause masterclass series.

To stay up to date with Professor Susan Davis’ research, you can head to the Monash University Women’s Health Research Program. There you’ll find new papers, research trials, and more. You can also connect on the Monash University Instagram and Facebook pages, ad Professor Davis’ Twitter. Make sure to check out the additional resources on menopause below.

Enjoy, friends.

Simon

Want to support the show?

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

Psychedelics for depression and PTSD | Professor and cognitive neuropsychiatrist Susan Rossell, PhD Apr 10, 2023

Show notes

Episode #255. Have you ever wondered about the power of psychedelics in treating mental health conditions? Join me as I sit down with Professor Susan Rossell to examine what the research says on psilocybin and MDMA and whether these revolutionary interventions can assist in the treatment of depression, eating disorders, PTSD, and more.

Specifically, we discuss:

Intro (00:00)
Dr. Susan Rossell on mental health research (02:40)
The history of psychedelics (11:53)
Concerns over the safety of psilocybin and MDMA (18:31)
Feasibility concerns for the rollout of psilocybin and MDMA (21:54)
Effects of psilocybin (35:52)
Psilocybin, SSRIs, and psychotherapy (44:35)
Microdosing psilocybin (56:12)
Ketamine vs psilocybin (58:00)
MDMA for PTSD and recreational use (1:02:03)
Future of psilocybin and MDMA and their decriminalization (1:11:00)
Mental health advice (1:21:43)
Outro (1:25:23)

To learn more about Professor Susan Rossell, you can do so on her Swinburne University profile. Connect with Professor Rossell on Twitter, LinkedIn, or via email.

Enjoy, friends.

Simon

Want to support the show?

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

Understanding Cancer: Causes, Treatment & Prevention | Drs. Urvi Shah & Neil Iyengar Apr 03, 2023

Show notes

Episode #254. How does a plant-based diet weigh up against a ketogenic diet when it comes to cancer treatment and prevention? Discover the answer to this question and more in The Proof’s first episode dedicated to understanding cancer.

In this episode, I sit down with Dr Urvi Shah and Dr Neil Iyengar to examine how cancer develops and the lifestyle measures that can be taken to reduce the risk of cancer, treat cancer, and prevent cancer recurrence.

Specifically, we discuss:

Intro (00:00)
Cancer and precancerous cells (06:51)
Genetics and cancer risk (20:58)
Obesity and cancer risk (24:30)
Modifiable factors and reducing recurrence risk (36:44)
The role of nutrition in cancer treatment (47:34)
Plant-based diet vs ketogenic diet (51:50)
Dr. Neil investigates the effects of plant-based diets and exercise on breast cancer (1:13:12)
Soy, dairy, protein, and cancer risk (1:17:04)
Unprocessed red meat and colorectal cancer (1:30:52)
Organic foods vs conventional produce (1:37:10)
Ultra-processed food and cancer risk (1:40:52)
Alcohol intake and exercise recommendation (1:43:11)
Strong predictors of breast cancer (1:49:33)
Stress and sleep (1:51:56)
Importance of screening (1:52:46)
Outro (2:01:54)

You can connect with Dr Neil Iyengar on Twitter, and learn more about him here. Connect with Dr Urvi Shah on Instagram, Twitter, and LinkedIn, and learn more about her here.

Enjoy, friends.

Simon

Want to support the show?

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

Preventing and treating cardiovascular disease (Lipid Series - Part 3) | Dr Thomas Dayspring Mar 27, 2023

Show notes

Episode #253. In Part Three of the blood lipids series, we take a deep dive into interventions to lower the risk of atherosclerotic cardiovascular disease (ASCVD). While nutrition is the most powerful lifestyle tool we have to dramatically decrease ApoB, there certainly remains a need for pharmacological interventions – and in this episode, Dr Thomas Dayspring and I walk through four main drug classes, discussing their mechanism of action, effectiveness, and safety profile.

We discuss:

Intro (00:00)
Evolution of cardiovascular disease treatments (03:42)
Are we becoming a drug-dependent society? (07:30)
Bile acid sequestrants, statins, and more (13:54)
Cholesterol-lowering drugs and cognition (35:12)
Is Bempedoic acid a good statin alternative? (47:39)
Ezetimibe and nuances you should know (55:46)
PCSK9 inhibitors (1:03:32)
Do statins increase the risk of diabetes? (1:14:58)
Gene therapy targeting PCSK9 (1:19:20)
Pelacarsen for lowering Lp(a) (1:23:48)
Can we take drugs that raise HDL to lower cardiovascular disease risk? (1:26:38)
HDL and atherosclerosis (1:34:59)
Elevated triglycerides and atherosclerosis (1:46:48)
Takeaways (2:05:12)
Outro (2:08:31)

The best place to connect with Dr Thomas Dayspring is on Twitter, @DrLipid. Learn more about Dr Dayspring’s career and current work on LinkedIn.

Head to The Proof website for the full show notes, including supporting studies and my key takeaways.

To assist with the digestibility of this content, Dr Dayspring, my team, and I have included extensive illustrations and graphs in the video format of these episodes. If you are visually inclined, you can watch these episodes on The Proof YouTube channel. Even if you prefer listening through audio the first time, I highly recommend coming back for a second pass with the video versions. These episodes are investments into a healthier future.

Get your copy of the Lipid Series Cheat Sheet at theproof.com/lipidseries. This comprehensive resource provides valuable insights on assessing your risk, preventing, and treating atherosclerotic cardiovascular disease (ASCVD), the leading cause of death worldwide. The PDF not only highlights key learnings from the 3-Part Lipid Series but also includes a 1-week meal plan designed to promote healthy cholesterol levels.

Enjoy, friends.

Simon

Want to support the show?

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

Assessing your risk of cardiovascular disease (Lipid Series - Part 2) | Dr Thomas Dayspring Mar 20, 2023

Show notes

Episode #252. In Part One of the blood lipids series, you learned what lipids are and how they work. In Part Two, Dr Thomas Dayspring returns to talk about the individualised testing you can get to understand where your lipids are now. Discover the tests you need, the ones you don’t, and when to start testing to protect yourself against atherosclerotic cardiovascular disease.

We discuss:

Intro (00:00)
What is Lp(a), and why do you need it checked? (02:05)
Does diet influence Lp(a)? (20:36)
The oxidized phospholipid test (29:00)
Early intervention and atherosclerosis screening for children (31:24)
The tests are helpful in predicting cardiovascular disease risk (40:27)
Discordance between ApoB and LDL-cholesterol (52:35)
Normal range of ApoB levels for a healthy young person (1:03:14)
Does atherosclerotic plaque ever disappear? (1:16:52)
Triglyceride: HDL ratio vs ApoB test (1:22:15)
Screening women in their 30s (1:29:31)
Screening women in their 70s (1:37:23)
What causes elevated ApoB (1:39:25)
Do phytosterols help manage cholesterol? (1:58:55)
Secondary prevention (2:07:08)
The obviously misunderstood case of ApoB (2:20:45)
Outro (2:22:35)

Next week, we’ll discuss in detail the interventions you can make to optimise your lipids. Make sure to stay connected via my social links below so you don’t miss Part Three.

The best place to connect with Dr Thomas Dayspring is on Twitter, @DrLipid. Learn more about Dr Dayspring’s career and current work on LinkedIn.

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

To assist with the digestibility of this content my team and I, along with Dr Dayspring, have added a bunch of illustrations and graphs to the video format of these episodes. So if you are visually inclined you can watch these episodes on our YouTube channel. Even if you prefer listening to the first time through audio, I highly recommend coming back for a second pass with the video versions.

Enjoy, friends.

Simon

Want to support the show?

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

What causes cardiovascular disease (Lipid Series - Part 1) | Dr Thomas Dayspring Mar 13, 2023

Show notes

Episode #251. Cardiovascular disease is one of the biggest killers in the Western world, and it’s vital that we understand cardiovascular health in order to improve lifespan and healthspan. In this episode, I sit down with Dr Thomas Dayspring for Part One of a three-part deep dive into cardiovascular disease and blood lipids. In this introductory episode, we examine how our body absorbs lipids and transports them throughout the body – and what happens when it goes wrong.

Specifically, we discuss:

Intro (00:00)
Turning a family heartache into a mission (05:12)
Atherosclerosis and the role of lipids (14:52)
Lipoproteins & cholesterol transport and recycling (28:01)
Cholesterol's role in lipoproteins (54:00)
Is ApoB a more accurate marker of cardiovascular risk? (58:38)
Endothelial transcytosis of lipoproteins (1:07:10)
LDL aggregation (1:16:42)
LDL particle retention and inflammation (1:23:15)
Difference between veins and arteries (1:28:55)
Atherosclerosis and genetics (1:30:22)
High-fat diets and cholesterol (1:44:01)
Fiber and cholesterol absorption (1:48:14)
Outro (1:57:48)

The best place to connect with Dr Thomas Dayspring is on Twitter, @DrLipid. Learn more about Dr Dayspring’s career and current work on LinkedIn.

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

To assist with the digestibility of this content, Dr Dayspring, my team, and I have included extensive illustrations and graphs to the video format of these episodes. If you are visually inclined, you can watch these episodes on The Proof YouTube channel. Even if you prefer listening through audio the first time, I highly recommend coming back for a second pass with the video versions. These episodes are investments into a healthier future.

Enjoy, friends.

Simon

Want to support the show?

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

Science of ice baths, brown fat and metabolism | Susanna Soeberg, PhD Mar 06, 2023

Show notes

Episode #250. Ice baths and other forms of cold water exposure have gained a huge amount of traction in the past few years. I’m joined by expert Dr Susanna Søberg to examine what the science says – is cold water exposure safe? What does the research say about the bold health claims? Is brown fat just a buzzword? How do you safely and effectively implement hot and cold exposure into your life? Dr Søberg answers these questions and many more in this three-hour deep dive into cold water immersion.

Specifically, we discuss:

Intro (00:00)
The tradition of winter swimming (01:52)
Cold water swimming and activating brown fat (09:44)
Dr. Søburg's personal experience with cold water bathing (23:13)
Funding hurdles and potential benefits of cold water immersion (25:34)
Cold water immersion and the body's response (33:36)
Brown fat activation and more physiological responses (40:45)
What is brown fat? (45:54)
Is brown fat genetic? (55:28)
Benefits of activating brown fat (58:32)
Winter swimming, sauna, and disease: what the data says (1:01:10)
Metabolism and shivering (1:13:01)
Brown fat activation and muscle building (1:25:06)
Who has more brown fat: Women or Men? (1:36:33)
Chronic inflammation, exercise, and more benefits of deliberate cold exposure (1:46:11)
Cold water immersion for beginners (2:06:18)
The minimum threshold for health benefits using cold and heat (2:15:03)
Clothes or no clothes? (2:22:57)
Temperature regulation and gender differences (2:26:30)
Safety protocols & understanding ice plunging lingo (2:34:08)
Outro (2:47:18)

To connect with Dr Susanna Søberg, you can find her on Instagram, Twitter, Facebook, TikTok, and LinkedIn. Head to her website, www.soeberginstitute.com, to learn more about Dr Søberg’s work – including her research and her book Winter Swimming. Friends of The Proof can also receive a 10% discount on her Thermalist course with code SIMONHILL.

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

Enjoy, friends.

Simon

Want to support the show?

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

Biology of aging and tips to slow it down | Matt Kaeberlein, PhD Feb 27, 2023

Show notes

Episode #249. Have you ever wondered how long humans can healthily live for? Professor Matt Kaeberlain joins me in this episode to explain the biological processes of aging, explaining the significance of genetics vs lifestyle, protein restriction, polyphenols, and much more.

Specifically, we discuss:

Intro (00:00)
Aging and disease (03:42)
Evolutionary conserved processes and human life span (17:41)
Biological aging: Are epigenetic tests more accurate in telling how well you’re aging? (26:29)
Aging process and the burden of senescence cells (34:06)
Keys to a longer, healthier life (45:08)
Sleep and exercise (55:38)
Calorie restriction, longevity, and prolonged fasting (1:15:23)
Protein restriction and its implications (1:32:14)
Plant protein vs animal protein (1:43:31)
Natural occurring polyphenols and supplements related to longevity (1:53:06)
Rapamycin and rapamycin derivatives (2:13:53)
Anti-aging compounds (2:29:38)
Ethical implications of prolonging the life (2:51:08)
Outro (2:57:23)

To connect with Dr Matt Kaeberlein, you can find him on Twitter and LinkedIn. Head to his website, https://kaeberlein.org, to learn more about his work. If the Dog Aging Project interests you, you can visit the website or read this article in Nature. Keep up to date with Optispan here.

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

Enjoy, friends.

Simon

Want to support the show?

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