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In Episode #145 I sit down with Professor Christopher Gardner from Stanford University to chat about his research looking at low versus high carb diets for weight loss.If you're confused about carbohydrates, fat and how to manage your body weight then I am certain you will enjoy this episode. Dr Gardner is one of the most respected nutrition scientists in the world.Specifically we cover:How Dr Gardner became interested in nutrition science and what led him to studying weight lossWhy Dr Gardner conducts Randomised Controlled TrialsThe A to Z studyThe DIETFITS studyWhy diet quality is importantWhy average weight loss in studies doesn't show the full storyThe carbohydrate-insulin modelWhat we do and don't know about diet and weight lossmuch moreResources:A to Z studyDIETFITS studyDr Gardner on TwitterNutrition Studies at Stanford UniversityWant to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #144 we hear from Adam Sud on his battle with depression and addiction, and ultimately how he turned his life around by flipping the narrative from on of self-hatred to self-love. A heart wrenching yet extremely beautiful story that is sure to inspire.Hope you enjoy it.Disclaimer: This episode makes mention of suicide. If this is a trigger for you I recommend giving it a miss and stopping by next episode instead.Need someone to talk to? Other than friends, family and people in your community, there are 24/7 help line services all around the world. For example, in Australia, if you are feeling down, anxious or depressed, and want someone to listen to you, or someone to help guide you through the problems you're experiencing, Beyond Blue is available around the clock. You can call them on 1300 22 4636 or if you'd rather chat via text you can do so with an online operator here.Want to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #143 we hear from three Gastroenterologists as part of a two part series on optimising gut health - Dr Sarina Pasricha, Dr Alan Desmond and Dr Will Bulsiewicz.As these were by far some of the most popular episodes to date my team and I went back through and pulled out the most important parts and brought them together into this 2 part series.In Part 2 (this episode) we cover:DysbiosisInflammatory Bowel Disease (IBD)Irritable Bowel Syndrome (IBS)Celiac DiseaseColorectal CancerProbiotics and gut healthAntibiotics and gut healthand much moreHappy listening. I hope you find it equal parts informative and instructive.Want to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In this weeks Wednesday Wisdoms episode you will hear from Harvard trained Nutritional Psychiatrist, and best selling author, Dr Uma Naidoo on the parallel pandemic (mental illness) and how food may be affecting your mood.Grab a copy of Dr Naidoo's new book here Want to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #141 we hear from three Gastroenterologists as part of a two part series on optimising gut health - Dr Sarina Pasricha, Dr Alan Desmond and Dr Will Bulsiewicz.As these were by far some of the most popular episodes to date my team and I went back through and pulled out the most important parts and brought them together into this 2 part series.In Part 1 (this episode) we cover:What the microbiome isWhat dysbiosis isThe 3 parts of dysbiosis including what's often described as 'leaky gut'The importance of fibreWhat short chain fatty acids areAnimal foods and gut healthThe ketogenic diet and gut healthKombuchaBone BrothDairyGluten and IBSJuice cleansesSpicy foodAlcoholand much morePart 2 of this series, which is out in a weeks time, is more focussed on specific gut health conditions such as Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD).Happy listening. I hope you find it equal parts informative and instructive.Want to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #140 Dr Will Bulsiewicz joins us for a Wednesday Wisdoms episode dedicated to exploring the health benefits that are up for grabs through eating more fibre and better nourishing our microbes.If you are looking to learn more about your microbiome and how to eat to promote a healthier composition of bacteria in your gut then I am certain you will find this episode extremely informative. A beautiful blend of evidence-based information, from one of the world's leading voices on gut health, and practical tips to implement in your day to day.Hope you enjoy it.Resources:Dr B's book Fiber Fueled Listen to previous episodes with Dr Will BulsiewiczEpisode 17 - Building a health gutEpisode 70 - Ex Vegans & their Gut Health issuesEpisode 80 - Part 1 of our Gut Health Q & AEpisode 81 - Part 2 of our Gut Health Q & AEpisode 102 - A Healthy Gut is Fiber FueledWant to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #139 I sit down with Gastroenterologist Alan Desmond, MD to talk about colorectal cancer - the third most common form of cancer globally.We cover the below in detail:What colorectal cancer is (the part of our gut it affects and the disease process from polyps to cancer)Who tends to get colorectal cancerHow colorectal cancer is diagnosedWhat the survival rate is once diagnosed with colorectal cancerThe importance of colorectal cancer screening and who should be doing thisLifestyle modifications to lower our risk of developing colorectal cancerAlcohol and colorectal cancer riskDr Desmond's thoughts on meat-rich low carbohydrate diets and colorectal cancerand much moreResources:Connect with Alan Desmond, MD on InstagramThe 2015 O'keefe paper we mentioned that included rural African and African American subjects:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4415091/The umbrella review that we spoke about during the conversation today:https://gut.bmj.com/content/gutjnl/69/12/2244.full.pdfA fascinating review on the role of diet and the gut microbiome in colorectal cancer:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960467/pdf/13238_2018_Article_543.pdfDr Denis Burkitt's landmark 1973 publication:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1588096/Plus a fascinating interview with the great man himself, Dr Burkitt in conversation with Dr McDougall , during a visit to Loma Linda University in 1990:https://www.youtube.com/watch?v=GA1fkVLqhmEHope you enjoy it.Want to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #138 we hear from David Katz, MD about eating for optimal health. In a world of diet extremes, and dogma, Dr Katz offers a much needed voice of reason.This is a condensed version of his earlier episode (Ep #108) on the show 'Can we say what diet is best for health?'If you are looking for a no nonsense summary of nutrition science to help make healthier food choices for you, and your family, then I am certain you will find this a really valuable listen.Resources:Follow David on TwitterHope you enjoy it.Want to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #137 I sit down with scientist Hamilton Roschel to discuss his recent study investigating whether the source of protein, animal or plant, affects muscle strength and growth in young healthy adults performing resistance training.Specifically we discuss:Why this study was performedWhat the study methodology wasWhat makes this study uniqueWhat the hypothesis was going into the studyThe study results and what we can and cannot saySupplements for improving performance (e.g creatine and beta-alanine)and moreWho is Hamilton Roschel?Hamilton Roschel currently works at the School of Physical Education and Sports / School of Medicine, University of São Paulo. He does research in Nutrition and Sports Medicine, is the Head of the Applied Physiology and Nutrition Research Group and Head of the Laboratory of Assessment and Conditioning in Rheumatology.Resources:The study: High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and OmnivoresBeta-Alanine study Hamilton referred toCreatine and brain health study written by Hamilton and his teamFollow Hamilton on InstagramSupport the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Hope you enjoy this episode.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode 136 we hear from Environmental Researcher Nicholas Carter on how the food choices we make affect the world around us.In this episode you'll learn:What greenhouse gases are (e.g methane)Why the amount of land we use for agriculture is importantWhat feed-conversion rates areHow important 'buying local' is for reducing greenhouse gas emissionsand much moreResources:Connect with Nicholas Carter on Instagram and TwitterHannah Ritchie's article on buying localJoseph Poore's 2018 paper published in ScienceSupport the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Hope you enjoy this episode.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #135 I sit down with author, motivational speaker and ex convict Doug Bopst to chat about his battle with addiction, dealing drugs and spending time in jail before ultimately building a new life with greater self-worth, meaning and happiness. There's a lot of great learnings in this one.Resources:Connect with Doug on InstagramDoug's websiteDoug's booksRich Roll's book Finding UltraSupport the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Hope you enjoy this episode.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #134 I sit down with Dan Buettner, best-selling author of The Blue Zones, to chat about longevity lessons from the healthiest and longest living populations on planet Earth. These populations, together described as the 'Blue Zones', being Loma Linda (California), Ikaria (Greece), Nicoya (Costa Rica), Sardinia (Italy) and Okinawa (Japan). When we understand how people in these parts of the world are living we can begin to understand where we may want to adjust our own lifestyles in order to improve of health-span and life-span.Hope you enjoy the episode.Resources:The Blue Zones booksLearn more about The Blue ZonesDan Beuttner on InstagramMy book The Proof is in the PlantsSupport the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #133 I sit down with Dr Matthew Nagra to tackle the almighty protein topic! You know, the nutrient we are all fascinated by.What is protein? How much do we need? What's the difference between animal and plant protein? The best types of protein for good health? How do we optimise protein intake for promoting lean muscle and strength?We cover all of this and more - all through an evidence-based lens. Not what random folks are saying at the gym or online in the comments section. But what the highest quality science says.Specifically we cover:What protein isHow much protein we needHow much protein the average omnivore and vegetarian/vegan consumesIncomplete versus complete protein - how people are incorrectly using these termsProtein quality - how scoring systems workThe difference between animal and plant protein when it comes to quality - and what this means for your food selectionAnimal versus plant protein and health outcomesIs soy protein safe? (e.g tempeh, tofu and soy milk)Best protein swaps you could consider making todayAnimal versus plant protein and performance outcomes (e.g lean muscle and strength)Optimising protein intake for performanceTake home messagesResources:Follow Matt and Simon on InstagramCurrent Protein Intake Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001-2014Protein Intake in Western living Vegetarian and Vegans Nutrient Profiles of Vegetarian and Non Vegetarian Dietary PatternsChristopher Gardner's 2019 paper on protein Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United StatesPlant's contain all amino acids Dietary Protein and Amino Acids in Vegetarian Diets—A Review Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United StatesJoel Craddock's paper on scoring systems used to calculate protein quality Limitations with the Digestible Indispensable Amino Acid Score (DIAAS) with Special Attention to Plant-Based Diets: a ReviewThe study that Dr Nagra mentions where they fed cooked plant protein to pigs (rather than raw)True ileal amino acid digestibility and digestible indispensable amino acid scores (DIAASs) of plant-based protein foodsAnimal versus plant protein and health outcomes (risk of cardiovascular disease, mortality etc) Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies Protein foods from animal sources, incident cardiovascular disease and all-cause mortality: a substitution analysisSoy protein and health outcomes Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies Soy and Isoflavone Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses of Observational Studies and Randomized Trials in HumansProtein source and performance outcomes The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance ExercisePlant-based meat alternatives Dr Nagra's recent article on My Nutrition Science The SWAP-MEAT trial (Conducted by Christopher Gardner and his team at Stanford University)Support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #132, Dr Michelle McMacken walks through the most important things you need to know about dietary fats and promoting good health. What are the different types? Which types we should we minimise? Which types are health promoting? And what this then looks like in terms of the food choices we make in our day to day.Resources:Connect with Michelle on InstagramSaturated fat: Friend or Foe blogMy two week meal planWant to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In episode #131 I sit down with Paul Degelder to talk about his journey to the military and near death shark attack experience in Sydney harbour back in 2009.I hope you enjoy this episode.Resources:Paul's websitePaul's book - No Time for Fear: How a Shark Attack Survivor Beat the OddsConnect with Paul on InstagramThe Dirt Down on Under on Instagram - Paul's new show with fellow diver and conservationist Julia WheelerShark WeekSupport the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #130, the very first Wednesday Wisdoms bite-size episode, ultra-athlete and author Rich Roll talks about investing in experience, welcoming challenges and becoming more connected to ourselves and the world around us.Resources:Grab copy of any of Rich's books at his websiteConnect with Rich on InstagramMy two week meal planWant to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #129 I sit down with Hollywood actor, musician and environmentalist Adrian Grenier to chat about his learnings from his life and the changes he has made in more recent years to add greater meaning and purpose.We chat about:Adrian's upbringingThe road to Hollywood and specifically getting the role of Vinny Chase in EntourageThe indulgences that comes with being a Hollywood starThe parallels between Vinny Chase and Adrian GrenierThe fantasy that was Vinny Chase's lifeFeeling numbThe moment when he was forced to critically review his lifePractices and books that Adrian has leaned into that have helped him become more self aware, more sure of his path and more in harmony with the world around himThe power of choices versus being forced to do somethingEnvironmental activismThe not for profit organisation The Lonely WhaleMaking the world a better place through purpose driven businessand much moreResources:Adrian Grenier on InstagramThe Lonely WhaleDu Contra VentureEAT-Lancet Planetary Health DietBooks recommended by Adrian: Iron John, The way of the superior man, 12 rules for life and Man search for meaningSimon on InstagramSimon's new book The Proof is in the PlantsSimon's two week meal planWant to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #128 I'm joined by Alexandra Caspero, RND and Whitney English, RND to discuss raising babies and toddlers on a predominately plant-based diet.Specifically we cover:Why would one want to consider a predominately plant-based diet?Plant-predominant versus plant-exclusive dietsAdvantages of a plant-predominant dietObesity in childrenScience looking at growth and development in plant-based populationsWhy the fear on social media and in the media surrounding plant-based diets and childrenFurther research that they would like to seeWhere a plant-based diet could go wrongKey nutrients of focus including B12, iron and DHA.Importance of dietary fatAre soy products safe for babies and toddlers?Things to consider when using infant formulaand much moreResources:Connect with Plant Based Juniors on InstagramGet a copy of their new book Plant-based Baby & ToddlerGet a copy of my new book The Proof is in the PlantsDownload my two week meal planWant to support the show?If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan

In Episode #127 I sat down with Khory Hancock, an Australian media personality and Environmental Scientist, to chat about planetary health and in particular solutions to help mitigate climate change.Specifically we cover:Khory's formative years living on an Australian cattle farm amongst natureThe creation of The Environmental Cowboy personaWhy he has chosen to dedicate his life to fighting climate changeAustralia's progress since the Paris AgreementProject DrawdownCarbon farming and an economic model that treats carbon like goldCapitalism and climate changeLearnings from Indigenous peoplesRegenerative agriculture as a climate solutionRegulation of regenerative agricultureGrass-fed beefPlant-rich diets as a climate solutionSeaweed farming and cow burpsand much moreResources:Connect with Khory on InstagramVisit Khory's websiteProject Drawdown's Top 100 climate solutionsRead Drawdown - The Most Comprehensive Plan Ever Proposed to Reverse Climate ChangeRead Dark Emu by Bruce PascoeRead Fire Country by Victor SteffensenConnect with me on InstagramDownload my two week meal planBuy my new book The Proof is in the PlantsWant to support the show?The single best way you can support the show is by leaving a review on Apple podcast app - it only takes a few minutes and would be much appreciated.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my Two week meal plan

In Episode #126 I have pulled together the very best of Team Sherzai from our previous episodes together to create a masterclass on improving the health of what is arguably our most important organ - our brain!In this episode you will hear the Drs Dean & Ayesha Sherzai talk about:Stress and focusMultitaskingMost productive time of day for brain functionNutrition tips for a healthy brainBiohacking/ketogenic diet/mushroom productsImportance of FATS for brain healthFish Oil, vegetable oils, kids getting omega 3s & supplementingLinks between nutrient deficiencies & brain problems, B12, vitamin D, ThyamineReducing risk of cognitive decline outside of nutritionDepression & using drugs rather than changing lifestyleDyslexia and ADDThe development of the brain over your lifeHow to optimise brain capacity and the idea of 'cognitive reserve'Sleep and brain health including tips for sleeping betterSummary of getting the most out of your brain in context of daily ritualsStroke Definitionand much moreResources:Connect with Team Sherzai on InstagramPurchase the Sherzai's new book The 30 Day Alzheimer's SolutionWant to support the show?The single best way you can support the show is by leaving a review on Apple podcast app - it only takes a few minutes and would be much appreciated.Simon Hill, Nutritionist, Sports PhysiotherapistCreator of Plantproof.com and host of the Plant Proof PodcastAuthor of The Proof is in the PlantsConnect with me on Instagram and TwitterDownload my two week meal plan