The Proof with Simon Hill

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Improving cholesterol and blood pressure with diet | A Masterclass May 18, 2026

Show notes

Cardiovascular disease is the world's leading killer, and yet the prevention conversation has become noisier and more confused than ever. In this Masterclass I bring together the evidence-first material I think is most useful for understanding cholesterol, blood pressure, and long-term heart health.

You will hear from Dr Walter Willett at Harvard, cardiology dietitian Michelle Routhenstein, and nephrologist Dr Raymond Townsend, alongside my own deep dives on plaque regression, the Portfolio Diet, and six landmark trials.

What we cover:

Legumes as the most underrated longevity food
The Portfolio Diet and a 30% LDL reduction without statins
What six trials tell us about diet, plaque progression, and regression
Dr Walter Willett on saturated fat, seed oils, and dairy
Sodium, potassium, and the DASH diet for blood pressure
Why diet, exercise, and medications work best together

The earlier you start, the more leverage you have. This Masterclass is meant to give you a clearer map of what actually works.

If this episode was useful, please consider leaving a rating or review on Apple or Spotify. It helps more than you might think.

Most Underrated Foods for Long-Term Health (00:00)
Can You Actually Reverse Artery Plaque? (03:07)
How to Lower ApoB Without Statins (07:19)
The Portfolio Diet: Cut LDL by 30% (09:11)
6 Trials That Changed Heart Disease Science (16:30)
Michelle Routhenstein: Why Doctors Skip ApoB Testing (20:07)
Best Food Swaps to Lower ApoB (27:04)
RFK Jr, Seed Oils, and the Saturated Fat Debate (35:48)
Full-Fat vs. Low-Fat Dairy and Your Heart (38:27)
Blood Pressure: Why the Sodium-Potassium Ratio Matters (43:08)
Walter Willett: The True Mediterranean Diet (45:19)
Are Seed Oils Inflammatory? The Science (50:50)
Should You Cook with Olive Oil or Not (57:44)
Full-Fat vs. Low-Fat Dairy: 2025 Research (01:03:00)
Dairy vs. Soy Milk: Health and Planet (01:09:32)
Plant Protein vs. Animal Protein: The Data (01:14:52)
Raymond Townsend: Top Levers for Lowering Blood Pressure (01:16:38)
Best Exercise Type for Blood Pressure (01:20:13)
How Sodium Raises Blood Pressure Over Time (01:24:48)
Potassium vs. Sodium: Why the Ratio Is Everything (01:30:40)
Should You Watch Salt with Normal Blood Pressure (01:43:51)
Why the DASH Diet Works as Well as a Drug (01:48:31)

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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 support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family.

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. 38Tera ships to the United States, Australia, and New Zealand.

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Momentous

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SwimClub

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Simon Hill, MSc, BSc (Hons)

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Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

The Peptides Quietly Accelerating Aging | Dr Valter Longo May 11, 2026

Show notes

The peptide and GLP-1 conversation has reached a fever pitch. Growth-hormone-releasing peptides are being marketed as longevity tools, GLP-1s are being treated as a default rather than a last resort, and a wellness aesthetic of higher IGF-1, more muscle, and less fat is being sold as the route to a longer life. In this episode, I sit down with Dr Valter Longo, Professor of Gerontology at USC and Director of the USC Longevity Institute, to look at what the data actually says.

Valter developed the Fasting-Mimicking Diet, has led foundational work on the growth hormone, IGF-1, insulin, and TOR axis across yeast, mice, and humans, and runs non-profit longevity foundation clinics in Europe and the US. He calls himself the anti-biohacker and makes the case using the totality of evidence rather than the loudest claim.

What we cover:

The peptide boom and why every line of evidence cuts the other way
The body composition reality of GLP-1s after 3 to 4 years
The optimal IGF-1 range and how to land there with food and timing
The Fasting-Mimicking Diet across more than 47 clinical trials, including the biological-age reduction studies
The Harvard plant-versus-animal protein data, properly read
A grounded case against ketogenic patterns for longevity and what to eat instead

If this conversation lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference.

To follow more of Dr Valter Longo's work, visit his website, find him on Instagram, and explore the work of the Create Cures Foundation, the Valter Longo Foundation, the Longevity Technology Institute, and the European Longevity Institute through his published research and his book The Longevity Diet.

Intro (00:00)
The Peptide Boom and What Is Actually Being Sold (00:01)
GLP-1s: 92 Per Cent Drop-Out and the Body Composition Math (00:02)
The Fasting-Mimicking Diet Reverses Western-Diet Damage (00:13)
Snell, Ames, and Laron Dwarf Mice (00:18)
The Laron Syndrome Cohort in Ecuador (00:24)
Acromegaly and the Cost of High Growth Hormone (00:28)
The Optimal IGF-1 Range: 120 to 160 ng/mL (00:50)
Plant vs Animal Protein, Properly Read (00:57)
The Anti-Keto Case from Okinawa to Loma Linda (01:08)
Stanford Crohn's, Miami UC, and Rome Kidney Disease (01:22)
Biological Age Reduction After Three FMD Cycles (01:25)
FMD Safety Across More Than a Million Users (01:31)
The Longevity Diet: Eat More, Eat Better (01:43)

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.

38Tera ships to the United States, Australia, and New Zealand.

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WHOOP

WHOOP ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.

Simon Hill, MSc, BSc (Hons)

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The Diet That Lowers Cholesterol Like a Statin | Dr Andrea Glenn May 04, 2026

Show notes

Plant-based nutrition has rarely been more contested. Seed oils are vilified, butter is celebrated, protein is treated as a pure quantity question, and nutrition epidemiology is routinely dismissed by people who have never read one of its papers. In this episode, I sit down with Dr Andrea Glenn, an Assistant Professor at NYU and Visiting Scientist at the Harvard T.H. Chan School of Public Health, to look at what the strongest evidence actually shows.

We cover the recent plant-versus-animal protein data from the Nurses' Health Studies and Health Professionals Follow-up Study, the Portfolio Diet, the new CHEAP trial, the JAMA Internal Medicine butter and plant oil paper, and the new 2026 AHA dietary guidance.

What we cover:

The plant-to-animal protein ratio and its association with cardiovascular and coronary heart disease risk
The Portfolio Diet, what it contains, and how its LDL-lowering effects compare to a low-dose statin
Butter, beef tallow, tropical oils, and what the latest mortality data show
Why "low-carb" is not one diet, and why food sources matter as much as the macronutrient breakdown
A grounded defence of nutrition epidemiology and the role of food frequency questionnaires
Practical takeaways for how to eat in line with the new AHA guidance

This is the conversation I wanted to have for anyone tired of nutrition by hashtag. If it lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference.

To follow more of Dr Andrea Glenn's work, find her on Instagram at instagram.com/andrea.glenn.rd, on X at x.com/andreaglennrd, and on LinkedIn at linkedin.com/in/andrea-glennrd.

Intro (00:00)
Plant vs Animal Protein Ratio and Heart Disease (01:17)
Does Total Protein Amount Also Affect CVD Risk? (05:33)
Why Nutrition Epidemiology Critics Often Get It Wrong (11:00)
Where Epidemiology Fits in the Evidence Hierarchy (17:28)
Sensitivity Analyses: How Scientists Test Their Results (22:16)
What It's Like Doing Science at Harvard (28:55)
The Portfolio Diet: Origins and the Science Behind It (32:21)
The CHEAP Trial: Testing Portfolio Diet Long-Term (41:03)
Portfolio Diet in Cohort Studies: What the Data Shows (50:24)
Unsaturated Fats: Are They Inherently Heart-Protective? (56:16)
Phytosterol Supplements: LDL Benefits vs Safety Questions (01:00:06)
Butter vs Plant Oils: What Mortality Data Actually Shows (01:06:57)
Plant vs Animal MUFAs and Type 2 Diabetes Risk (01:12:11)
Low-Carb Diet Quality and Diabetes Risk: New Data (01:15:37)
2026 AHA Dietary Guidelines: Key Differences Explained (01:20:23)
Portfolio Diet's Potential to Reduce Disease Burden (01:26:35)

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.

38Tera ships to the United States, Australia, and New Zealand.

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My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

Momentous ships to many countries worldwide depending on local import regulations.

Eight Sleep

Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.

Simon Hill, MSc, BSc (Hons)

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Food Labels, Fibre, and Ultra-Processed Foods: What Really Matters | Rhiannon Lambert Apr 28, 2026

Show notes

Ultra-processed foods are now the central nutrition conversation of the decade, but the gap between the marketing and the evidence has never been wider. In this episode, I sit down with registered nutritionist and Sunday Times bestselling author Rhiannon Lambert to bring some practical clarity to what the science actually says.

We get into how the NOVA system can be too blunt to be useful, why calorie counts on packets are often 30 to 40 per cent inaccurate, what the most recent UPF and cancer data actually shows, and how to spot the difference between sensible fortification and the additives that are genuinely worth questioning.

What we cover:

What ultra-processed foods really are, and why the NOVA category is so blunt
The food matrix and why calorie labels can be misleading
UPFs, cancer risk, and the UCL home-cooking study
The UK colourings linked to hyperactivity, MSG, and artificial sweeteners
How to read a label in under thirty seconds
Practical strategies for cooking more at home, even on a budget

This is a conversation about reclaiming the kitchen without falling into purism. If it lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference.

To learn more from Rhiannon Lambert, visit her clinic at rhitrition.com, follow her on Instagram at instagram.com/rhitrition and TikTok at tiktok.com/@rhitrition, and pick up her books, The Unprocessed Plate **and The Fibre Formula. You can also find her co-hosting The Wellness Scoop podcast with Ella Mills.

This episode is brought to you by:

38TERA

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

Momentous ships to many countries worldwide depending on local import regulations.

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IM8

IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.

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Simon Hill, MSc, BSc (Hons)

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The Peptide Lie: What a Drug Developer Reveals About the Compounds Everyone Is Injecting | Dr Leigh Baxt Apr 21, 2026

Show notes

Peptides are being marketed as solutions for everything from injury recovery to longevity, but what does the science actually say?

In this episode, Dr Leigh Baxt joins me to break down what peptides are, how drug development really works, and why so many of the claims circulating online are running far ahead of the evidence. We explore the difference between approved peptide medicines and unregulated products sold online, why anecdotes are not enough, and what people should understand before putting these compounds into their bodies.

What We Cover

What peptides are and why they are not new
FDA-approved peptide drugs versus unregulated peptides sold online
Why scientists are concerned about the current peptide boom
How drugs are developed and why most ideas fail
Why animal and cell studies are not enough to establish safety and efficacy
The problem with using “natural” as a proxy for safe
How to think critically about peptide marketing and anecdotal claims

This is an important conversation for anyone trying to make sense of the peptide boom and separate genuine science from wellness hype.

To learn more from Dr Leigh Baxt, follow her on Instagram at @sciencemomscicomm. I also recommend exploring Unbiased Science, where science communication is made far more accessible for the public. You can follow the project on Instagram, Threads, Facebook, LinkedIn, X, subscribe on Substack, and watch on YouTube.

The views expressed are her own and she is not representing her employer.

Intro (00:00)
Stanford Expert Breaks Down the Peptide Hype (00:53)
The Skill Set Behind Real Drug Development (05:09)
FDA Approved vs Research Only Peptides Explained (08:03)
Why Most Drug Candidates Never Become Medicine (11:06)
Peptide Reclassification What Changes and What Doesn't (15:59)
The Biological Risks Nobody Mentions About Peptides (20:36)
Why Natural Peptides Are Not Necessarily Safe (23:00)
What Safety Tests Drugs Must Pass First (28:51)
Accepting Unknown Risk What That Actually Means (33:31)
How to Find Credible Health Experts Online (36:13)
Why Drug Development Always Requires A Team (39:19)

Want to support the show?

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.

38Tera ships to the United States, Australia, and New Zealand.

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Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

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Simon Hill, MSc, BSc (Hons)

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Preventing and reversing osteoporosis | Dr Belinda Beck Apr 13, 2026

Show notes

In this episode, I’m joined by Dr Belinda Beck to challenge long-held beliefs about osteoporosis and bone health. We break down what actually works, what doesn’t, and why many people are being given outdated advice.

We explore the science of bone adaptation, the importance of heavy resistance training, and how to think about prevention and treatment across the lifespan.

What We Cover

Why walking is not enough for bone health
How heavy lifting changes bone strength
What DEXA scans can and cannot tell you
The impact of menopause on bone loss
Exercise vs medication for osteoporosis
Common myths and misleading advice

If you want to better understand how to build and protect your bones, this episode is a must-listen.

You can learn more about Dr Belinda Beck’s work via her website, follow updates on Facebook, or explore her clinical and training work at The Bone Clinic and ONERO.

Intro (00:00:00)
Why Your Doctor Is Wrong About Bone Exercise (00:01:44)
The Silent Fracture Crisis No One Is Catching (00:08:34)
How Much of Bone Loss Can You Actually Control? (00:14:23)
Why Your DEXA Score Misses the Bigger Picture (00:17:28)
What Blood Tests Actually Reveal About Your Bones (00:24:58)
The Trial That Changed Osteoporosis Exercise Guidelines (00:30:00)
The Exact Load Needed to Rebuild Bone (00:38:31)
Why Static Holds Won't Build Your Bones (00:43:47)
Strength Training Cuts Fracture Risk by 78% (00:47:57)
Why Osteoporosis Guidelines Are Still Getting It Wrong (00:51:03)
Should You Combine Bone Meds With Heavy Training? (00:55:45)
More Exercise + Meds = Better Bone Outcomes (01:02:47)
How Menopause Destroys Bone (And What Fights Back) (01:06:35)
The Hidden Bone Risk of GLP-1 Weight Loss Drugs (01:11:05)
Bone Gadgets and Gimmicks: What the Science Says (01:14:01)

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.

38Tera ships to the United States, Australia, and New Zealand.

Shopify

IM8

IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

Momentous ships to many countries worldwide depending on local import regulations.

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WHOOP

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Simon Hill, MSc, BSc (Hons)

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New microbiome science | Dr Tim Spector Apr 06, 2026

Show notes

In this episode, I return to a conversation I promised to continue - sitting back down with Prof Tim Spector, MD, to explore everything that has changed in microbiome science since Episode 224. Tim and the ZOE team have now published a landmark Nature paper with 34,000 microbiome samples, run a clinical trial comparing personalized nutrition against government guidelines, and Tim has published a book on fermentation science.

We cover why most probiotics are scientifically obsolete, a practical ranked guide to fermented foods, the TMAO pathway linking gut bacteria to cardiovascular risk, and the estrobolome - the gut bacteria that recycle estrogen in women. If you have the gut health basics in place, this conversation tells you what to prioritize next.

What We Cover

The ZOE Microbiome Health Ranking 2025: what 34,000 gut microbiomes revealed about the species that actually matter
A practical guide to fermented foods: how much, how often, and whether pasteurised versions count
The TMAO mechanism - how your gut bacteria may influence the cardiovascular risk of red meat
Why most probiotic supplements use strains that are 100 years out of date
The estrobolome: how gut bacteria control estrogen recycling in women
The menopause - microbiome connection and what ZOE's latest research shows

Building a healthier gut microbiome is less about one dramatic intervention and more about consistent, moderate changes compounding over time. This conversation gives you the clearest picture yet of which changes to prioritise.

To connect with the guest, follow Tim Spector on Instagram at @tim.spector and explore ZOE at zoe.com.

Intro (00:00)
Why Gut Diversity Is a Flawed Metric (01:58)
Does the Microbiome Actually Cause Disease? (15:23)
Vegan vs. Omnivore Microbiomes (26:52)
Why ZOE Made Their Research Public (31:49)
Prebiotics Beat Probiotics in RCT (39:46)
The Case for More Fiber (46:43)
How to Buy Fermented Foods (53:32)
Resistant Starch vs. Polyphenols (59:42)
Are "Natural" Sugars Any Different? (01:03:12)
Time-Restricted Eating & the Microbiome (01:11:21)
What's Next for Zoe Research (01:18:35)

Want to support the show?

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.

38Tera ships to the United States, Australia, and New Zealand.

Eight Sleep

Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.

Function Health

Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

Pique Tea

Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON.

Pique ships within the U.S. and to Australia, Canada, and select EU countries.

WHOOP

Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.

Simon Hill, MSc, BSc (Hons)

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Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

Food and weight loss | Dr Kevin Hall Mar 30, 2026

Show notes

In this episode, I’m joined by Dr Kevin Hall from the NIH to unpack the science behind ultra-processed foods, energy balance, and the new U.S. Dietary Guidelines.

We explore what controlled feeding studies reveal about why people tend to eat more calories on ultra-processed diets, and whether it’s the foods themselves or the broader environment driving these effects.

What We Cover

Key takeaways from the new U.S. Dietary Guidelines
What ultra-processed foods actually mean in research vs policy
Why people eat more calories without noticing
The role of energy density and hyper-palatable foods
Whether ultra-processed foods can be improved rather than eliminated
Individual variability in response to diet

A fascinating look at the intersection of biology, behaviour, and the modern food system.

You can learn more about Dr Kevin Hall’s work at his website, follow him on X, or connect on LinkedIn. His book, Food Intelligence: The Science of How Food Both Nourishes and Harms Us, co-authored with Julia Belluz, explores the science of metabolism and ultra-processed foods.

Intro (00:00)
2025 Dietary Guidelines First Impressions (01:03)
Why They Avoided "Ultra-Processed" Language (04:11)
The UPF Definition Nobody Agrees On (09:59)
What Actually Makes You Overeat UPFs (19:08)
Two Food Properties That Hijack Your Calories (27:38)
What Happens When You Fix Ultra-Processed Food (34:28)
Why Big Food Won't Fix Its Own Products (45:08)
How We Went from Famine Fear to Calorie Glut (51:33)
Why Some People Overeat UPFs and Others Don't (58:12)
Is Obesity Actually Genetic? (1:01:22)
Carbs vs. Fat: What the Data Actually Shows (1:06:34)
Keto vs. Low-Fat: The Metabolic Ward Results (1:17:35)
A Top Nutrition Scientist's Honest Diet Advice (1:26:22)
Will Food Labels Actually Change What You Eat? (1:33:11)
"Am I a Food Industry Shill?" -Kevin Hall (1:41:36)
Why Kevin Hall Left the NIH for Drug Research (1:44:29)
The Study He'd Run With Unlimited Funding (1:47:49)

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.

38Tera ships to the United States, Australia, and New Zealand.

Mill

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Mill ships within the United States.

IM8

IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

Momentous ships to many countries worldwide depending on local import regulations.

WHOOP

Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.

Simon Hill, MSc, BSc (Hons)

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The exercise that builds strong bones and better balance | Dr Lora Giangregorio Mar 23, 2026

Show notes

In this episode, I speak with Dr Lora Giangregorio about how to train for stronger bones, better balance, and long-term independence. We break down what actually matters when it comes to preventing fractures and improving bone health.

We explore the role of resistance, balance, and impact training, and how to apply these in a practical, sustainable way.

What We Cover

Why starting where you are matters more than following a perfect plan
How balance, strength, and impact training work together
What progressive overload looks like in real life
Why effort matters more than the weight you lift
How to safely introduce impact training
The role of protein and energy intake in bone health

This episode is a practical guide to building strength and resilience for the long term.

To explore more of Dr Lora Giangregorio’s work, follow her on TikTok, connect with her on LinkedIn, and visit her University of Waterloo profile to learn more about her research in bone health, exercise, and fracture prevention.

Intro (00:00)
The Real Cost of Fractures (01:25)
Is Osteoporosis a Lifelong Process? (06:39)
Who Is Most at Risk for Fragility Fractures (09:32)
What Actually Determines Fracture Risk (12:49)
How a DEXA Scan Works and How to Read Your Results (26:30)
How to Monitor Bone Loss and Choose the Right Treatment (32:06)
How Menopause Accelerates Bone Loss (41:52)
Bone Health Myths Debunked (46:08)
Evidence-Based Exercise Guidelines for Bone Health (59:15)
The Three Pillars of Bone Health Exercise (1:04:15)
Why Specificity and Progressive Overload Matter (1:09:48)
How to Structure Your Weekly Bone Health Training (1:13:39)
Resistance Training for Bone Health (1:22:31)
How to Choose the Right Load and Effort (1:27:10)
Making Bone Health Exercise Accessible to Everyone (1:38:09)
High-Risk Exercises to Avoid with Low Bone Density (1:42:22)
Does Yoga, Swimming, or Cycling Help Your Bones? (1:47:18)
What Is Bone Fit and Who Is It For? (1:52:47)
How to Safely Build Up to Impact Training (1:55:57)
Free Resources for Fracture Recovery (2:02:06)
Nutrition for Bone Health (2:05:10)
GLP-1 Drugs and Bone Loss (2:12:48)
Future Research on Exercise, Creatine, and Bone Health (2:16:09)
Why Effort Matters More Than the Weight You Lift (2:22:15)
What Is Possible When You Commit to Bone Health (2:25:48)

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The dietary guidelines great debate | Dr Christoper Gardner and Dr Ty Beal Mar 16, 2026

Show notes

In this episode, I’m joined by Christopher Gardner and Ty Beal to break down the science and debate behind the latest U.S. Dietary Guidelines. We explore ultra-processed foods, protein recommendations, plant-based alternatives, and how nutrition evidence is interpreted when shaping national dietary advice.

Despite disagreements on specific points, this conversation highlights how much common ground exists when scientists engage in open, constructive dialogue.

What We Cover

Why the Dietary Guidelines process became controversial
Conflicts of interest and transparency in nutrition science
The science behind ultra-processed foods and the NOVA classification
Plant-based meats versus conventional meat
Protein intake, muscle health, and ageing
Fibre intake and the biggest nutritional gaps in Western diets

When you zoom out from the debates, the fundamentals remain clear: diets built around whole foods, fibre-rich plants, and minimally processed ingredients consistently support better health.

To connect with the guests and explore more of their work, follow Christopher Gardner on Instagram and LinkedIn, and learn more about his research through the Stanford Nutrition Studies Research Group. You can follow Ty Beal on Instagram, subscribe to his YouTube channel, and explore his research at tybeal.com.

Intro (00:00)
Should Diet Advice Include Sustainability (06:06)
Why Canada's Food Guide Beats America's (13:52)
How Much Protein Do Americans Actually Need? (23:49)
Can Regenerative Farming Fix Meat's Problem? (35:31)
How the Dietary Guidelines Committee Works (42:32)
Do Conflicts of Interest Corrupt Diet Guidelines? (50:11)
Scientists React to the New 2025 Guidelines (57:50)
The Saturated Fat vs Seed Oils Debate (01:12:03)
Why Health Equity Divided the Committee (01:22:18)
Diet Wars: Stopping the Science Undermining (01:32:59)
Epidemiology vs RCTs: Which Evidence Wins? (01:43:24)
Ultra-Processed Foods: Where NOVA Gets It Wrong (01:53:12)
Are Plant-Based Meats Just Ultra-Processed Junk? (01:57:58)
Should Plant-Based Milks Be Fortified? (02:05:46)
Low Carb vs Low Fat: What Protects Your Heart? (02:12:21)
High Protein Diets and the Hidden Fiber Gap (02:18:11)
GLP-1 Drugs and Your Protein Needs (02:22:27)
How Much Protein to Preserve Muscle With Age? (02:28:46)
Diet Guidelines Both Scientists Agree On (02:39:22)

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.

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