Eating for Cardiovascular, Metabolic, and Gut Health | The Best of 2023 | The Proof Podcast EP

Hit the ground running in 2024 by pressing play on this must-listen episode. Hear the most valuable insights from 19 guests of The Proof, all packed into one episode that brings you the best of each one. 2023 was absolutely loaded with expert advice from some of the best researchers and practitioners in the world, and this episode combines many of them to bring you a powerful tool to have in your arsenal.
👇 Visit The Proof website for the full show notes and guest details. 👇
theproof.com/podcast/
This episode will take you on a curated journey through 2023’s most important moments, including the must-knows about nutrition, fats, cardiovascular health, metabolic health, cancer and nutrition, and gut health.
We cover:
00:00 - Intro
01:30 - The Dangers of Misinformation
05:17 - Evaluating Diet and Health: Quality, Impact, and Nutritional Evidence
15:11 - How Different Diets Measure Up to Health Guidelines
23:08 - Practical Insights for Doctors and Patients
25:32 - Saturated Fat Misunderstandings: Is Saturated Fat Bad?
30:18 - Understanding Essential Fats: Why are They Vital?
34:29 - Essential Fats Explained: ALA Conversion and Omega 6 Management
56:54 - Deciphering Fats: Cardiovascular Health and Dietary Fat Studies
01:10:23 - Which Popular Diets are Truly Heart-Healthy?
01:18:22 - Lipids and Atherosclerosis: Assessing Cardiovascular Risk
01:43:34 - Cardiac Imaging: Understanding Imaging Tests
01:52:17 - Can We Take Drugs That Raise HDL to Lower Cardiovascular Disease Risk?
02:00:37 - Metabolic Health, Mitochondria, and Nutrition
02:07:17 - Twin Cycle Hypothesis
02:18:56 - Linking Non-Alcoholic Fatty Liver Disease with Type 2 Diabetes
02:31:36 - How Weight Reduction Can Be Revolutionary in Reversing Diabetes
02:38:56 - Main Drivers of Type 2 Diabetes
02:45:56 - The Role of Nutrition in Cancer Treatment
02:50:12 - Plant-Based Diet vs Ketogenic Diet
02:55:54 - Is Food Our Ally? Nutrition's Role in Cancer Treatment
03:08:33 - Dietary Patterns and FODMAP Intolerance
03:16:41 - Effects of Antibiotics on the Gut Microbiome
03:23:37 - Analysing Kevin Hall's Research: Plant-Based Diet vs. Alternative Diets
03:33:38 - Outro
I hope that 2023 was a year of happiness, health, and growth for you. Thank you for your continued interest in improving your wellbeing as we step into 2024; I look forward to many more episodes to come. Make sure to stay tuned for part two of this series, coming next week.
Visit theproof.com/podcast/ for more information on connecting with each guest.
Sponsors:
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Simon Hill, MSc, BSc - Hons
Creator of theproof.com and host of theproof.com/podcast/
Author of The Proof is in the Plants
Watch the episodes on KZbin / theproofwithsimonhill or listen on Apple podcasts.apple.com/au/podcast...
Connect with me on
theproof
theproof
theproofwithsimonhill
Nourish your gut with my Plant-Based Ferments Guide theproof.com/ferments/
Download my complimentary Two-Week Meal Plan plantproof.com/mealplan and high protein Plant Performance recipe book theproof.com/performance/

[@esoteric.breadcrumbs.]

So grateful to have found your channel. Excellent work and incredibly helpful.

[@TheProofWithSimonHill]

Welcome!

[@jaym9846]

Epic episode. Will need to watch it several times to absorb all the great info. Thanks

[@LovingColorado598]

Thanks Simon for all the great information and the compilation. You pick all the gems and sometimes the speakers are so versed in their topics they just go so fast, it's great to have you pull out the meat of the topic!

[@hankhardisty9433]

Your presentations are very informative and I appreciate the hard work it takes to prepare.

[@StephenMarkTurner]

Thanks for this compilation! Looking forward to your content in 2024.

[@kst157]

Brilliant! Thank you Simon! 👍

[@elizabethdudenhausen3541]

Fantastic presentation. Thank you!

[@user-gv6gk7of1f]

Simon, I wonder if Rich would allow you to post his video/podcast (the one about the challenge) on your KZbin/podcast channels/website? I feel like he has bigger reach in terms of subscribers and views, but your dedicated albeit smaller audience is more likely to jump into the challenge. Rich's podcast was a great overview and I'd hate for people to miss it / miss the inspiration. BTW, I am super impressed with the work you put into the challenge - top notch!

[@coldshot5555]

Wooh Whoooo....all right... good show....

[@user-gv6gk7of1f]

I'm ready to do the challenge and I really appreciate how you are bringing this all together. I plan to also test my Omega-3 Index at the same time. One question I have is whether there will be some sort of forum where those of us who are working through the challenge week by week starting Feb 1 will be able to chat/connect/compare etc. I am a member of a few active WFPBSOS Facebook groups of folks who follow a few of the docs out there and have found having the community conversation really helpful, but I've never found anything analogous for fans of Simon's work. I could see how it would be particularly of interest during the challenge. Any chance such a thing could be stood up? (Or maybe I should try to make my own unofficial group and see if people show up?) Thanks Simon!

[@jp7357]

Dtm know how I missed this “round up” … excellent…

[@maurasahara]

Getting ready for the challenge. Here is my question. When calculating protein, is it calculated for the weight you are now? Or the healthy weight you want to be?

[@restlessnameless85]

You can use your "ideal weight" if there is a large difference between that and the weight you are now.

[@ericpepper2946]

I now see that the speakers are identified in the video version but this is lacking in the audio podcast. Thanks for the excellent and engaging content.

[@jjjames6894]

What a year, I’m glad I found u Simon, perfect summary here! just need to work up courage to get that bloodwork to start my 12week challenge 💪🙏 bc I usually pass out on blood draws so I’ve gotta learn how to do them lol anyone have some tips besides lay down/talk

[@Sara-pb6lj]

My daughter gets severe anxiety for blood draws so her doctor actually prescribed her a mild/non-habit forming anxiety medication to take ahead of time. Might be something to talk to your doctor about?

[@user-we9un4lu1t]

Did you really just recommend canola and soy oil as healthy fats? What year is it?

[@hamakua484]

I enjoy listening and learning from your excellent podcasts. Portion size helps me understand the longevity of traditional food cultures like the Blue Zones. Supersizing fast food meals and snacks explains part of our obesity epidemic. If memory serves me correctly, a child's meal at a fast-food restaurant today is similar in size to a standard size meal in 1960. Today portion size may be a third rail in the study of diet and nutrition. In Okinawa leaving the table without overeating was a good habit. Now we run diet studies where we want everyone satiated at meals and/or snacks. Maybe we have lost the battle of balance.

[@fitmeals9577]

Thanks for the year of amazing content Simon! Just listened to Attia on Rich Roll. Your thoughts on his views that a focus on being specific with nutrition is practically irrelevant when considering most ailments can be fixed with getting to a healthy weight range (energy ballance). Also, that Apob is not a concern given that it is easy to control pharmacologically.

[@greyhnd001]

Im 53 and only weigh 156lbs and resting heart rate of 48. Whole food plant based started me running so i run as well and fast after lunch

[@jaym9846]

How are you able to consume a whole day's worth of calories (including that for running) by lunch?

[@user-xg5rc9yi4d]

Simon, Andrew Huberman recently had Robert Lustig on his podcast. While I follow a whole foods diet (mostly plants) that addresses the issue of not having chronically high insulin levels in the body and which also avoids added fructose, Lustig's comments regarding cardiovascular risk and statins as they relate to blood lipid levels seem to be generally unsupported by much of the peer-supported studies you talk about. Did you watch that podcast? If yes, what are your thoughts regarding his comments on that topic? (When someone seems apparently misinformed on one topic, for me it called into question all the other information they're conveying; I don't know if I can trust anything they're saying.)

[@TheProofWithSimonHill]

Many problems with Lustig’s claims. Seems more interested in selling books and having a unique opinion than genuinely presenting the best evidence

[@user-xg5rc9yi4d]

@@TheProofWithSimonHill Thanks - that's the sense I got. I appreciate your confirmation.

[@joblogos2367]

I'd be super interested for you to have a discussion with Dr Gregor as there seems to be some areas of disagreement. I've seen a previous guest almost speak negatively of Dr Greer but I don't think it can be doubted that he is knowledgeable about the research and it would be great for some of those disagreements to be discussed.

[@ronhumphreys3762]

Has it not occured to you perhaps, with the titles, how not to die, and how not to age, Dr Greger is misleading at the best, and at worst is saying outrageous things to boost his book sales?. Yes he does give all his book sale proceeds to his charity but his charity pays his salary.

[@joblogos2367]

Why would you think that just because of a book title? Books are printed to sell, of course they need a good title. Tell me another book that cites 1300 studies and has accompanying videos to include content regarding the 600 pages he wasn't able to print due to the size of the book. I don't get your logic at all. It sounds like you are suggesting that someone shouldn't make any money out of providing this much information. What do you think Simon has sponsorships and does a podcast for if not to make money?

[@ericpepper2946]

Simon, it would be useful to know who the speaker is for each segment. It would help in following up with the full segment where interested. I only see a random listing of the speakers on the episode website. Can you add this detail?

[@annettestephens5337]

An interesting listen, but not sure I have any clearer idea of what I should be eating.

[@Sara-pb6lj]

Just downloaded the 12 week challenge and can’t wait to get started in February 🙂 Question though-there is no Dexascan option by me (closest is in another state). Can someone still do the 12 week challenge without having all of the recommended 10 tests?

[@TheProofWithSimonHill]

Yes! You can just leave it blank in the calculator

[@darlenes520]

Great information. Too long for me to share with anyone that I know 😢

[@tisbutaname45]

A “long” life well lived could be the benefit of a “long” podcast if we spend the time to take action!

[@TheProofWithSimonHill]

We will also have shorter clips from this episode.

[@ScotCampbellwindowpainter]

WFPB

[@dinamariea61]

Thank you. This was amazing to listen to, lots of great information from the greats! Quick question, in regards to food combining, is it okay to have fruit after having a meal that included healthy fats and proteins? (Avocado, nuts, seeds or tofu and legumes mainly). Dr. Fuhrman talked about fruit after lunch, but I am wondering if fruit should be eaten away from fats and proteins. Sometimes I have banana nice cream after a meal and it can cause gas and bloating. What are your thoughts?

[@lf7065]

Listen to your body. 🙂🌱

[@joannemberube]

Hello Simon, Dr Dayspring has said in no uncertain terms to get your ApoB checked if HDL is low. Does this advice apply to someone on a plant-based diet with lipids in the normal range and low HDL (1.07 mmol/L)?

[@TheProofWithSimonHill]

Always a good idea to check ApoB. Download the Living Proof challenge for more details: Theproof.com/livingproof

[@joannemberube]

Thank you. I will.

[@integralsun]

Canola oil, soybean oil??!

[@vegevore]

Iz he ignirant of the role if INCLs causing insili. Rezistance jn nuscle tissue

[@audreygrant9919]

How healthy Is the Carnivore Diet and is it recommended ?

[@ronhumphreys3762]

Longevity wise it simply has not been around for long enough with a big enough following to do comprehensive long term studies. I personally worry macular degeneration. I know one carnivore doc says don't worry but... Vitamins can be found in liver and such, but the things that seem to help prevent macular degeneration are found in leafy greens and some fruits. It is the leading cause of blindness in american elderly and a remarkably large amount of people have it after 80. Who want to bet their eyes for lost weight? It is proven a benefit to lose weight. Blindness sucks at what ever age.

[@martarico186]

Here we go again, some doctors sat eat like this, others like that. I'm a carnivore with an ileostomy, the best thing for my health. I thrive on this diet. Before the ileostomy I did high grain, veggies and some animal protein. My stomach would bloat up like 2 month pregnant, not to metion chronic constipation since toddlerhood. My DNA test says I'm suppose to eat mostly foods with fiber,..... really?.... I think you have to find some doctors who are schooled enough ( not necessarily the famous ones) to be an individualistic provider of health for each patient. The moment anyone says, this is the only food humans need to eat, I say, "well not so fast doctor, dietitian, arnp, etc, ect, ect.... " I have seen people thrive on all whole foods. There is a reason why these foods are nature's offering to the human existence.....

[@lf7065]

So sorry this happened to you. Being a grainatarian is definitely destructive to gut health. Veggies, fruits and well cooked legumes in moderation and NO grains is a much healthier approach.

[@jp7357]

It’s criminal that your excellent podcasts and content have been pigeonholed as just “plant based”. I’ve noticed, what I assume is a deliberate choice to have more “non plant based” experts on your channel … your message is valid for everyone … limiting to plants (however positive) is a shame. Your content deserves 350k+ subscribers .. minimum … great job Simon … thank you … even though due to “you must eat 130g of protein and leucine must be > 2.5g) I’ve added seafood back into … I guess I’m still “plant based” just not “plant exclusive” .. and im completely “unbothered”. My RMR is 1600 and I can’t get to 120g protein (100% plants) without exceeding my 500kcal deficit. At 66yo I’m on a vanity drive to see my abs.

[@mattcevik9275]

whole grain?? Soy ? Lectins ? i soy oil ???disagree Dr Gundry also disagrees

[@ronhumphreys3762]

Good for you and him. I dragged large pieces of wood yesterday 12" by 16" on average up hills to my wheelbarrow and then dragged them on that a quarter mile or so. Then split each one five in total into useable pieces in my stove. After that I went to the gym did resistance exercise for a a hour and fifteen minutes, shoulders shrugs some light legs and back. My shoulder shrugs I maxed out at 355 for four. I wanted to exercise longer but a storm is coming in and the stores closed at 10 pm. So had to cut it short. I am in my seventies I wear no glasses my meds are none, and I have not a thing wrong with me. I eat whole grains soy and such things daily. My resting HR is normally 55 snd my BP averages 120/60 So how old is this Dr Gundry fellow and what can he do?

[@catherinekasmer9905]

I’m curious why some of the influencers are building and carrying these huge excessive amounts of muscle? It doesn’t look healthy which I know isn’t science but still- it really looks unhealthy.

[@ronhumphreys3762]

Of course to much is to much and detrimental to health. Aka Rich Piana, a you tube bodybuilder about 300 pounds all muscle but died of a stroke at 47. Steroided. But as to the normal male, we in our history always did physical things which was prior to industrialization, and at times even since then a vast comparable amount of time. Muscles then had to be a part of the normal male physiology. Now pipe stem arms and little legs are the thing if normal weight, as truthfully none of us in the vast majority do a thing. But is that normal a way to look..hardly.

[@milanpintar]

what am i listening to here?? judgement based on a guideline instead of evidence

[@alfredvincent13825]

Shut it off after he recommended industrial seed oils.

[@truthreigns827]

So Simon, have you had constructive discussions with the likes of Chafee & Saladino? It is all confusing...these conflicting views, everyone claiming the right to spread their take & each of you seemingly successful in your professed dietary choices. What's the public to do?

[@TheProofWithSimonHill]

Watch Chaffee’s debate with Matthew Nagra.

[@stellasternchen]

Not Simon, but I have a suggestion to help with the confusion: Look at the sources somebody builds their claim on. Do they cite any? Are they studies? What quality do the studies have? The debate Simon suggested you to watch has a lot of sources cited the debaters go over. I think you‘ll understand what I‘m referring to. Fact check claims you find strange or suspicious. Pubmed is a site to find scientific publications on a topic. Searching for meta analyses and/or systematic review gives you publications that sum up findings of several studies on the topic. People sometimes pick single studies that show the outcome they like - while the sum of evidence points into a different direction.

[@truthreigns827]

@@TheProofWithSimonHill thanks, I will search for it. Appreciate the reply!👌🏼

[@truthreigns827]

Ok, now that I've done that. Thoughts: Not a well done/prepared "debate", perhaps fault of the hostess. How about my suggestion...or say with Prof Bart Kay from your neck of the woods/side of the pond. 😊Please....some of us really want/need to know - Thank you!

[@stellasternchen]

@@truthreigns827 As far as I‘ve understood, Dr. Nagra send his Studies beforehand I think to Chaffee. I also suggest to going to Chaffee‘s sources. The one he uses to claim that humans during the Paleolithic were carnivores. It is a bunch of theories without archeological evidence based on anatomy and physiology - easily debunked, since we have the classical anatomical features found in other omnivores, except the pH of our stomach. It resembles the pH of scavengers, maybe hinting at a past not so much as hunters at the beginning at all.

[@ramblinrozz2242]

This is the diet that made me fat and sick, no thx.

[@TheProofWithSimonHill]

What diet?

[@ramblinrozz2242]

@@TheProofWithSimonHill SAD

[@GlobalDrifter1000]

Silly looking coat

[@colsylvester639]

A coat is a silly way to describe what is a denim jacket

[@ernie9936]

Blah, blah a lot of mumbo jumbo.