Nutrition Myths Busted: A Path to True Longevity | Simon Hill on Know Thyself Podcast

You’ve heard me interview hundreds of nutrition experts; now it’s time for me to share my comprehensive views on nutrition, health, and longevity. Join me in Episode #321 as I’m interviewed by André Duqum in this conversation originally recorded for the Know Thyself podcast.
👇 Visit The Proof website for the full show notes and supporting studies. 👇
theproof.com/podcast/
André Duqum is the host of Know Thyself, a podcast dedicated to connecting with teachers, leaders, and creators asking questions about purpose and self. He is a masterful interviewer and brings curiosity and interest to this episode. If you want to learn more about my qualifications and experience, you can do so at theproof.com/meet-simon/.
We discuss:
- Introduction (00:00)
- Understanding Nutrition Science (04:07)
- The Role of Observational Studies in Nutrition (09:18)
- What Is the Most Beneficial Diet for Humans? (13:12)
- Simon Hill's Personal Journey and Motivation (19:38)
- Five Pillars of Longevity (27:50)
- Importance of Protein in the Diet (31:27)
- Understanding Seed Oils and Polyunsaturated Fats (50:23)
- Importance of Fibre in the Diet (58:32)
- Choosing the Best Animal Proteins (01:10:06)
- Role of Fake Meats in a Plant-Based Diet (01:14:52)
- Metabolic Health and Dietary Fats (01:19:40)
- Supplementation and Nutrient Gaps (01:24:22)
- Debunking Myths About Anti-Nutrients in Plants (01:30:20)
- The Soy Controversy Explained (01:38:20)
- Challenges of Plant-Based Diets (01:41:29)
- Environmental Impact of Diet Choices (01:59:04)
- Optimising Meal Timing (02:07:07)
- Importance of Relationships for Longevity (02:12:52)
- Final Thoughts and Reflections (02:20:23)
Connect with André Duqum:
- Instagram: / andreduqum
- Know Thyself Instagram: / knowthyself
- Know Thyself website: www.knowthyself.one/
If you have any additional questions you would like answered in the future, let me know in the comments.
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.
Enjoy, friends.
Simon
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com theproof.com/ and host of The Proof with Simon Hill theproof.com/podcast/
Author of The Proof is in the Plants theproof.com/book/
Watch the episodes on KZbin / theproofwithsimonhill or listen on Apple podcasts.apple.com/au/podcast... / Spotify open.spotify.com/show/7bAIJCV...
Connect with me on Instagram / theproof , Twitter / theproof , and Facebook / 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/

[@elizabethmadness5277]

Love Simon! Switched my family to mostly a whole food plantbased diet and my husband’s IBS is in remission. He had to go low and slow on high fiber foods (beans, whole grains) and highly acidic foods (vinegar, pineapple) but over the course of two years, he got better and better. My kids have thrived as well. My daughter never did well with dairy and processed foods, her stomach is very sensitive and now I make all of her ‘treats’ with Whole Foods full of fiber and it has been a game changer. Helped her focus, mood, and stomach issues. My son has been Vegan most his life and he is strong and healthy. Ezekiel bread is one of his favorites. 💚✨🥦🌱

[@skippy6462]

Well done Mum ❤

[@markgarcia5845]

Simon, I started following you when you made your first appearance on the Rich Roll Podcast (I think that was Nov 2022). Since then my respect, admiration and appreciation for you continues to grow. I have seen clips of this interview before that you posted on your youtube channel, but I hadn't listened to it in full. Thanks for posting it. As a 14 year whole-foods vegan and because I've followed you for so long, I knew most of what you mentioned in this interview. But for me, the last part where you shared your personal growth about feelings and relationships was everything. You're a quality human being and I'm so glad that you're using your public platform to help others and improve the world. Thank you. (Berkeley, California)

[@kathimiller6289]

My whole body has changed since I have changed to eating a Whole Foods Plant Based Diet. No more stomach pain, ibs symptoms gone! If I add anything even one meal the pain is almost immediate. All of family has changed to eating the same way because they wanted the same thing. It’s going g on four years now. No going back because my health has improved dramatically. 🙏🏼🙏🏼❤️

[@mike.999.s]

I think Simon is one of the very best podcaster within the WFPB community.

[@TheProofWithSimonHill]

Appreciate your support and kind words

[@Alaskaventureswithbrodie]

100 percent! 💯

[@seanogorman3617]

Loved this podcast. Been binging know thyself podcasts and great to see Simon on here. Been following him a while but this was in depth and enjoyed it. As a vegan of 8 years I really enjoyed all the nutrition info, and love the commitment factor at the end there about living life on our terms. Going vegan 8 years ago for me was a no brainer when I learned the truth about animal rights and the environmental destruction due to eating animals, so I relate to living life on my terms. I don’t mess around when it comes to my values anymore. If some thing feels wrong in my heart, it’s not an option. It’s about making a commitment to one’s self to walk the walk, and live on purpose. I will not be complicit in senseless violence and bury my head in the sand. Namaste

[@Daniele__D9]

I've been following health related podcasts and contents avidly over the last one year. Simon captures all the critical components and gives such well rounded and comprehensive answers that this would be the go to podcast for anyone who would be confused and groping in the dark tunnels of mis-information out there. Thank You Simon. Really Grateful for the effort that you take to separate the wheat from the chaff.

[@TraceyValleroy-gj9kz]

Excellent! I am a registered dietitian, and I could literally "prescribe" this video to my patients with no qualms.

[@sheilaboone8052]

This has been an amazing conversation! It’s actually like a comprehensive course in nutrition. Simon Hill is an incredible source for those of us seeking optimal health! ❤

[@wallyrbc]

Really informative! You did a fantastic job, Simon.

[@TheProofWithSimonHill]

Many thanks!

[@dwights1464]

Great video, as always Simon! In particular, thank you for calling out Dr. Stephen Gundry. People like him are the very reason the public is so confused about nutrition and health. Someone should create a KZbin channel specifically to address the charlatans in healthcare on social media masquerading as experts.

[@catherinekasmer9905]

We must always remember that all “objective” science is based upon individual subjective observations taking place within a context of an overarching worldview. We are in the midst of a major fundamental paradigm shift in which we understand ourselves as individuals to be part of an overarching dynamic causally interconnected physical environment. We must be careful when deciding pursuing individual health strategies which harm other people, species or planetary health. We do not exist separately from our larger physical reality. The separation which seems so real is in fact illusory. Every “objective” truth we think we are discovering scientifically must be considered in this broad context otherwise the results are overly reductionist and meaningless. We can look at some individual causal pathways but always within the larger context in which they take place. This supports the method of looking at converging lines of evidence from different methods of inquiry. I also feel it it’s important to examine the distorting role of greed in the overall process of scientific inquiry: how financial interests shape what is studied, what does and does not get published, actual misleading studies with a financial outcome behind them. In fact there are powerful financial lobbies in the US who seek to undermine scientific inquiry and the institutions who neutrally investigate. Merchants of Doubt is one good book on this subject; the work of Marion Nestle deals with some of this in the area of nutrition. We now face an extreme situation whereby our government has been neutered with respect to protect us from toxins in our air, water and food- thanks to a far right Supreme Court overturning Chevron. I greatly appreciate Simon Hill looking at science and presenting what is known to the general public. Plant Chompers is another excellent science based KZbin channel with a food/nutrition focus.

[@jellybeanvinkler4878]

I agree with your words, but not your end conclusions. I couldn't get through plant choppers for all the untruths and clear agenda and propaganda. I am not for chemicals and factory farming, for sure. But the vegan agenda is equally greed based and totally harmful to the earth. At least in America. Millions of bison never harmed the natives, nor did eating them harm anyone. Our biggest problem is overpopulation of Humans. But, of course, I don't agree with killing the existing population off, which may well be intentional by the powers that be. But growth really needs to be checked, or we are doomed.

[@evanhadkins5532]

Also it would be good to educate people about the bell shaped curve - there are always the tails, that means the averages don't apply to the same extent.

[@viviendaquino8364]

Also a big fan of Plant Chompers. 😊

[@lindaelarde2692]

Simon is a voice of integrity in this space. Absolutely brilliant discussion...insightful interview questions and a great rapport. I loved the integration of all the health metrics as a behavioral and integrated ecosystem to improve life quality and longevity. Also so critical that you covered the health of planet earth, our only home, and the source of our collective and individual flourishing.

[@someguy2135]

I'm glad I watched the whole thing. This was one of the best introductions to why people should go plant-based of any single video I've seen.

[@TheProofWithSimonHill]

Glad you thought so!!

[@onehundobri]

You’re a very inspiring person, Simon! Thx for sharing your knowledge and bits of your life 👏🏼

[@angeladavies]

Fantastic podcast, couldn't stop listening thus stayed in Gym (Lilydale Yarra Valley Ranges:), thanks for pumping me up on RT. Plants, fats, apoB, fibre, women menopause bone health all useful helpful. So much information well explained. Eposide 2, yes please, though I can't think what else to cover. 🙂

[@heidimckearney50]

As always, great content Simon. Thank you!

[@vwlisa]

I love the long podcasts. Thanks Simon for all the info. Your book has become my bible …. I constantly refer to it 😊

[@TheProofWithSimonHill]

You’re welcome

[@lisinbondi1240]

I really appreciate the 'there is no one right answer' but here are guidelines that make sense. What is right for me is not right for someone else of a different size, gender, ethnic background, fitness goals etc. It just isn't (except processed food, never processed food)

[@georgecav]

I suspect pect you have the overarching answer here except that I have heard of situations where individuals microbiome was enhanced by… white bread! So always be open minded and not bound by hard and fast rules much as we want that

[@Psychophski]

I am so looking forward to join one of your retreats and exchange life experiences!!!❤🎉🔥

[@Andreduqum]

Loved this convo my man 🙏🏽🤍

[@TheProofWithSimonHill]

Ty for hosting it mate! Everyone should check out your show 🙏🏼🙏🏼

[@ad3781]

enjoy your insights and videos

[@Lise-ss8qw]

Wonderful interactive interview thank you ❤ My health has improved grammatically being Plant Based Whole foods. So sorry to hear about your Dad 🙏

[@Joseph1NJ]

And, you can even write better! kidding of course...

[@SilverFan21k]

Love it man, ❤ longevity

[@georgecav]

I know I am commenting a lot but I have to say this would be my desert island food and lifestyle video. I may have missed it in the cideo but how significant are cooking methods and in particular is avoiding AGEs a big deal or only at the extremes of charring or repeatedly refrying/reheating

[@DobrinWorld]

Thank you! 🎉

[@georgecav]

Everyone seeing this should watch the section from 13:12 - the first influencer/expert I have come across to state so clearly what science is and how to apply it to eating, plus more. Thank you. Btw, I have a friend with the same family name whose father was a scientist in the csiro and programmed the worlds first music composition on what was the worlds second ever computer. I think his name was Robert Hill? Any relation?

[@pascalxus]

there's some much interesting stuff in this podcast. Great job!

[@TheProofWithSimonHill]

Thanks for listening

[@RoofAndAMeal4UsAll]

Thank you for making these current scientific nutritional health details available. I have a question, in terms of diet, is fruit necessary to human health, generally or specifically? Understood that fruits help to prevent scurvy but plants do as well, and fruits have useful extracts and uses that further human health but, could an average human remain normally healthy, without any fruit whatsoever? Thanks again sir for your calmness and lucidity in relating important health information!

[@k.h.6991]

I don't understand why people worry so much about fruit. It's nature's candy, but without the excess carbs. Most fruits don't have more than 10% calories by weight. That's so much less than stuff people eat routinely. So yes, it's probably possible to design a healthy balanced diet without fruit, but why would you want to?

[@RoofAndAMeal4UsAll]

@@k.h.6991 Avoidance of the sugars in a lot of fruits, side-effects of sugars. Lemons are great but many fruits have a lot of sugar. It's quality sugars but if one had no fruit, but had all of the vegetables available, would that person be okay? I presume they would but I'm not a nutritionist so, figured i would at least ask. Thanks for your thoughts. In my research I've not found anything solely found in fruit that is essential to the human diet, that can't be easily found elsewhere. It is just an interesting perspective.

[@evanhadkins5532]

Vit.C that prevents scurvy is also present in tomatoes. The real answer is: keep a diary or watch what happens when you eat them, then decide. For most people fruit is fine, and way better than candy. You may want to get tested for type-2 diabetes.

[@RoofAndAMeal4UsAll]

@@evanhadkins5532 I don't eat any fruit, ever. Yep many foods have vitamin C including tomatoes which are basically fruits. Super-healthy, not overweight.

[@evanhadkins5532]

@@RoofAndAMeal4UsAll I can't think of anything important you get from fruit that you can't get from other foods.

[@rn5697]

Is bread with 1250 type flour good?

[@mrdarryl2row]

My summary of everything: keeping an adequate essential amino acid intake while avoiding chronically high insulin. No processed foods or seed oils.

[@demonfedor3748]

To avoid chronically high insulin just keep your weight in the healthy range. Avoiding processed foods? Absolutely. Avoiding seed oil? They are not essential but are still pretty healthy. A good option if you struggle eating enough calories.

[@Petunia-fl9lu]

that sums it up, animals or plants doesn't matter actually.

[@Lise-ss8qw]

Great Interview ❤

[@TheProofWithSimonHill]

Thanks!

[@aliciastanley5582]

What I want to know if the only fermented product they ate in the study was filled with sugar that would also pretty much negate any results also many main stream yogurts have been shown to have very little and sometimes no fermentation and some of this was proven in court. They should have used an actual German fermented kraut or organic high quality kefir.

[@demonfedor3748]

In the study they used fermented foods with no added sugar that were independently accessed in their labs for their live bacteria content and quality.

[@dwights1464]

Simon, I believe you mentioned Christopher Gardner and his research early in the presentation. From what I remember seeing in a recent KZbin video with him, he still supports .8 gram of protein per kilogram of body weight, based on some of his research in the 1970s. Other researchers seem to support 1 g per pound of body weight, which is almost three times as much. How did you arrive somewhere in the middle at 1.5 g of protein per kilogram for protein intake?

[@TheProofWithSimonHill]

My rationale is based on the below: 1- we want to minimise chronic disease risk. Protein source matters here. Plant protein associated with good health outcomes 2- we want to promote lean mass (bone density and muscle) as we age to attenuate age related lean mass loss. 1.5g per kg will help support this endeavour more than 0.8g per kg

[@dwights1464]

@@TheProofWithSimonHill Thank you again for your excellent work!

[@cathylong1301]

I would love to watch a debate or conversation between Simon and some of the carnivore folks . So much info out there today it's hard to know what to trust.

[@glenanson6963]

Replacing saturated fats with chemically and heat processed seed oils is also an unhealthy choice. Better is olive or avocado oil or nuts and seeds.

[@georgecav]

I have learned the same years ago and use the oils you advise but Simon indicates research may say otherwise. I would be interested to hear him in detail on those topics. Actually its discussed in this vid at 50:23

[@viviendaquino8364]

Highly recommend Simon's book- The Proof is in the Plants. Great read.😊 Great discussion Simon, as usual. I only wish that when you mentioned intensive animal farming later in the talk, you also mentioned the incredible cruelty to animals involved in this system (in all systems, but more so in the intensive system). This is something that people need to at least consider, if they haven't before. I love that everything you recommend is based on real outcomes and science, and encourages people to think of not only human health, but the health of the planet and the animals we share this planet with. So important today, probably more so than ever. The last part of this discussion was super powerful. Thank you for your work. 😊

[@charlesharkleroad9923]

One more debate for Sinon would be with Bart Kay

[@georgecav]

What am I missing that monounsaturated fats aren’t mentioned?

[@glenanson6963]

It's the six blind brothers and the elephant.

[@Joseph1NJ]

Environmental impacts of animal agriculture (Wikipedia): Despite 83% of agricultural land being used for animal agriculture, it only contributes 18% of global calorie supply, and 37% of global protein supply. In contrast, the 23% of agricultural land used for crops produces 83% global calorie supply and 63% global protein supply.

[@TheProofWithSimonHill]

Check Our World in Data out and Joseph Poore’s research.

[@Joseph1NJ]

@@TheProofWithSimonHill Thank you.

[@alblee]

This was a great edifying conversation, Simon.

[@lynnritchie231]

Nothing would make me go back to eating animals, because my eating choices don't trump an animal's right to a life free from oppression.

[@kbmblizz1940]

Just my take. It seems the trend is making videos longer & longer. Must be the yt algo driving. But who has time to listen to 1-2 hours of chit chat, which can be summarized in 15 minutes?

[@sentientx5510]

I do..while walking..getting my 10000 steps

[@tinach]

It's a weird take. Many people enjoy long form content, otherwise "the algo" wouldn't push it.

[@Joseph1NJ]

It depends on what you're looking for. If you just want the cliff notes, wait for the shorts. If you enjoy listening to podcasts, then you'll enjoy the longer format. Personally, I haven't the time to listen all in one instance either, but I'll either come back to it, or download the whole thing and listen piecemeal while I'm working out throughout the week.

[@TheProofWithSimonHill]

Could this be summarised in 15mins? While helping people make sense of seemingly conflicting views? If you can do that you’re better than me - want a job?

[@catherinekasmer9905]

Re oils: they are processed foods that require a lot of energy to produce, transport and store. In fact many extraction processes leave chemical residues which are an minimum questionable for our health; they are calorie dense and often do contain a fair amount of saturated fat- for example, olive oil is 14% saturated fat. A person with CVD (at least half the US population) should minimize saturated fat intake. Telling people olive oil is healthy because of its polyphenol content will likely lead to overconsumption. The safe way to get the beneficial contents of seed oils or olive oils is to eat whole nuts and seeds and other plants with high polyphenol contents. Regarding eggs, remember all animal derived foods are highly processed. They require a great input relative to output. They contain no fiber. Often antibiotics are used on the animals, rendering them increasingly ineffective for human emergencies. Factory farming of eggs is detrimental to our air and water and provides a perfect breeding ground for dangerous bacterial infections and pandemic inducing viruses. And yes, most animal farming is extremely inhumane to the animals. I get that podcasters don’t want to turn off potential listeners however just because studies don’t conclusively prove “eggs are bad” that isn’t enough to establish that they are good. We need to use reasoning as well. I suggest you check out the China Study by T. Colin Campbell. It isn’t just the fats we need to worry about with animal products, it’s the protein as well.

[@sparkythesolocruiser6375]

66 years old and I take no medicines and feel great .... next months will be 7 years of plant based nutrition .....

[@Joseph1NJ]

Never heard about your father's heart attack episode before. I'm glad he survived, and hope he's doing well. But helicopter? Lol, if that was the US, never happen, unless you were wealthy.

[@TheProofWithSimonHill]

Yeh! Basic health care in Australia is great. Very lucky

[@harshlohit]

Simon, you say ‘longevity has to be about giving ourselves time for living a happy life’. That sounds self centered, and I would say isn’t the right use of longevity. Freedom from the self and serving others is true happiness. And longevity must enable us walk that path. Don’t you hold these conversations because you can help serve others?

[@TheProofWithSimonHill]

I’d say to serve people well you need to be happy? I’ve found that personally anyway

[@damienroberts934]

Sorry Simon, but saying that added pesticides are less toxic than defense chemicals found in plants does not make plants non-toxic. It actually proves the point.

[@TheProofWithSimonHill]

No it doesn’t. Not when people eating more of those plants have lower rates of cancer and other chronic conditions

[@damienroberts934]

@@TheProofWithSimonHill Thousands of people are literally curing auto immune ONLY by illiminating plants... what does that say about what plants are doing to the rest of us? Agree if you stop eating junk food you will have lower rates, says nothing about the inherent dangers on toxins in plants compared to not eating them at all...

[@Joseph1NJ]

"If plants are trying to kill us, they're doing a poor job."

[@RoofAndAMeal4UsAll]

I don't understand why Simon references the 2020 Cochrane review by Hooper as a primary defense of polyunsaturated fats when that study is not even about polyunsaturated fats, it is just about saturated fats and does not provide evidence to suggest that polyunsaturated fats are healthy, or examine readily available evidence that suggests these fats are unhealthy. This is a straw man assertion. There is a preponderance of evidence however, that fairly clearly suggests that polyunsaturated fats have been poisoning humanity for about 100 years, such as this, for instance. kzbin.info/www/bejne/hqe9nGCgg9atnac

[@IIIISAMIII]

The objective of the study was 'To assess the effect of reducing saturated fat intake and replacing it with carbohydrate (CHO), polyunsaturated (PUFA) or monounsaturated fat (MUFA) and/or protein on mortality and cardiovascular morbidity, using all available randomised clinical trials.' The conclusions included 'The findings of this updated review suggest that reducing saturated fat intake for at least two years causes a potentially important reduction in combined cardiovascular events. Replacing the energy from saturated fat with polyunsaturated fat or carbohydrate appear to be useful strategies'.

[@RoofAndAMeal4UsAll]

@@IIIISAMIII Fair enough. Seems unusual that one study would tackle 4 different things at once, generally they stick to 1 thing. This study is being hailed as the redemption of seed oils. I don't buy it, at all, the information on the other side of this argument is frankly more compelling than the result of this study imho. Thanks for the clarification on this. Looking at the health of the population prior to the introduction of oleo-margarine and Crisco, and then looking at population health today, considering that these oils were the only new food introduced, with sugar consumption having remained about the same through that time period, seed oils are looking rather guilty of the fall of health of western civilization. Looking forward to this study being debunked and ridiculed, having 'Harvard' written on it, doesn't do much for me. This study is a defense of industry, not of health imho.

[@IIIISAMIII]

​@@RoofAndAMeal4UsAll it was a meta-analysis covering 59,000 participants across 15 randomised controlled trials

[@annettestephens5337]

I listen to lots of health and nutrition podcasts because knowledge is key. However, this plant eating supporter states many scientific facts that are 100% opposed to other meat eating supporters on KZbin. No wonder people are confused about what to eat! All groups appear to agree that ultra processed foods are not good for humans.

[@TheProofWithSimonHill]

Careful of False equivalence. Just because there’s opposition views doesn’t mean they are supported by equal evidence

[@saminsomerset]

Too long! These 2 hour plus podcasts are way too long ..can you edit it down to an hour?

[@TheProofWithSimonHill]

Pls look up brandolinis law 🙏🏼

[@saminsomerset]

@@TheProofWithSimonHill OK I get that a full exposition is necessary to deal with the oversimplified BS spouted on Social media and I value your content, but with work, family time, Chores etc etc finding 2 hours plus to listen to this podcast, plus Tim Spector, Tom Bilyeu, Bryan Johnson, etc etc plus all other non-nutrition/lifestyle content is near impossible for most of us.. surely it would be useful if this was more accessible?

[@longevitycoach1573]

MEAT is so great 5hat you will never get cavities if you only or mostly eat MEAT.

[@Psychophski]

No cavities for sure! Mostly high liver transaminases, kidney problems, heart problems and you will eradicate every living being for your taste along with the current environment/ecosystem.

[@charlesharkleroad9923]

Another debate Simon needs to step up to is Sally Norton

[@charlesharkleroad9923]

Common men step up and give the community what we're really looking for and put a stop to all this nonsense. People deserve the truth whatever it may be.