6 Science-Backed Ways to Lose Weight and Improve Metabolic Health | Simon Hill | The Proof EP

[@nattydred2593]

This deserves 8 billion views. Reposting on all my social platforms.

[@TheProofWithSimonHill]

Let’s hope so!

[@weston.weston]

I am so grateful for these mid length videos, Simon. They are packed with helpful information in a perfect sized package (not short and not long). I am not overweight and don't have major health problems, but I do REALLY struggle to maintain my weight, and I am eager to learn about nutrition and health in digestible settings like this.

[@TheProofWithSimonHill]

Ahh I’m glad to hear that this format is helpful! I will continue to include such episodes between longer ones with guests

[@sherryfader8920]

Thank you Simon for your dedication to providing honest, science backed health and wellness information. You've taught me so much (and I studied nutrition in college ). Your integrity is priceless.

[@TheProofWithSimonHill]

You’re welcome

[@Daniele__D9]

This seems to draw from a whole lot of past episodes narrowing down from some of the highly technical detail to the average lay person who can now use the information presented in a nutshell to get to grips with improving their and / or their loved ones' health. You are one of the Best Online Health content makers, bringing the latest research to help everyone; first understand their health concerns and then learn how to resolve them and gain a healthful life ! May you be blessed with good health all your life for the good and kind work you do !

[@TheProofWithSimonHill]

Appreciate the kind words. Glad it as helpful

[@amyglynn9273]

THANK YOU SIMON. I swear I am going to re-post this in the comments of every quack MD who’s selling books, supplements, DUTCH tests or CGMs off the back of their horsesh*t influencer platform. I have friends and family members with not only metabolic disease but things like cancer who cannot accept valid nutritional advice over the universe of glucose-goddesses and food-babes and intermittent fasting kinksters and “menopause experts” yodeling about people needing a minimum of 1g protein per lb of body weight and how you “have to break a fast with fat” and on and on. Expertise and wisdom are having a long, long funeral. Grateful for you.

[@TheProofWithSimonHill]

You’re most welcome

[@teri2466]

Thank you so much for explaining all this in such an accessible way! You have a gift - thank you for using it this way. ❤

[@TheProofWithSimonHill]

You are so welcome!

[@LenkaSaratoga]

Simon! This is a brilliant explanation.

[@TheProofWithSimonHill]

Ty

[@WFPBFORLIFE]

A non biased class act as always. Outstanding information from a reliable source.

[@TheProofWithSimonHill]

Ty

[@jeshenlau9389]

Thank you so much for summarising the latest scientific evidence and thinking on metabolic health, in such an easy to understand way

[@TheProofWithSimonHill]

You’re very welcome thanks for tuning in and commenting

[@tabitharussell5567]

Thank you for this very informative video.

[@TheProofWithSimonHill]

You are very welcome

[@plants_and_wellness1574]

Loved this episode, as always l! Question 🙋‍♀️- what do you think a *OPTIMAL* insulin result is? A1C? I’ve heard Dr Alo on Paul Saladino podcast say under 4 for insulin, and under 5 for A1C. What do you think?

[@marcjacobson757]

Very helpful summary. I can now explain to my father why cutting sugar but not weight is not a complete solution for his prediabetes

[@TheProofWithSimonHill]

Exactly!

[@partybubblez3152]

Your content is amazing. I've been a slim PCOS type 2 diabetic for 30 years and for the first time someone has been able to explain how that is possible and more importantly why that makes sense. Was sick of hearing doctors say, 'oh you don't fit the diabetic look', diet and exercise won't work for you and are you eating lots of chocolate to have high triglycerides??. Thank you so much for the work and education you do. Would love love more info for slim diabetics

[@TheProofWithSimonHill]

For folks living with T2D who are a normal healthy BMI the amount of weight loss to get into remission is less than 15% body weight. I believe I discuss this toward second half of this ep 🙏🏼 also look up Roy Taylor’s RETUNE study

[@hjglass]

Hey Simon, love your content and presentation as usual! Just a quick note - NAFLD has had an official nomenclature change and is now being referred to as MAFLD (metabolic dysfunction-associated fatty liver disease) or MASLD (metabolic dysfunction-associated steatotic liver disease) or MASH (metabolic dysfunction-associated steatohepatitis). Might be worth changing your terminology moving forward and even mentioning why the name change more accurately reflects the etiology of the disease.

[@TheProofWithSimonHill]

Yes! Discussed with Dr Mantzoros. It’ll take some time to transition over - lots of studies incited refer to it as NAFLD so just being consistent there. But over the next 5 years I expect published studies to go with the new terminology 🙏🏼🙏🏼

[@nazeeniranfar2616]

Thank you Simon for this informative and detailed explanation of metabolic syndrome, its underlying causes and things that we can do to improve these conditions 🙏🏻 thank you for condensing it into a shorter video, I shall save this so I can refer to it when needed 🙌🙌🙌

[@TheProofWithSimonHill]

Glad it was helpful!

[@murraybrockway6540]

Excellent summary with one minor correction according to videos made and books written by Robert H. Lustig professor emeritus of pediatrics endocrinologist at University of California, San Francisco: Fructose (fruit juice, soft drinks, table sugar, agave) and Alcohol get metabolized by the liver where they get metabolized into lipids by the mitochondria causing fatty liver and raising blood triglycerides. So not necessarily excess calories in this case, just too rapidly absorbed. Beer and mixed drinks with fruit juice are worse than dry wines. Drinking rapidly also worse than sipping. Drinking fruit smoothies are also bad unless consumed slowly. Natural fruits eaten whole have fiber which slows the absorption of fructose. Alcohol goes through a detox step and after that the metabolism is the same as fructose if I have my facts straight. Robert's videos can be seen on UCTV.tv and KZbin.

[@LalithaShanmukhi]

Hi Simon can you please tell me the diet for kids under 5 years

[@johndavis4948]

This video is excellent. I hope family doctors or even specialists can look at these information as opposed to just giving pills. Insulin resistance is a big problem but it's crazy that in my clinic you cannot even test for HOMA-IR.

[@TheProofWithSimonHill]

Hope they find their way to this video too!

[@bryanleaman5942]

Excellent summary with actionable steps to take!

[@Chris90.]

Thank you for the educating story, Simon!

[@TheProofWithSimonHill]

You’re most welcome

[@Suraj-xz8gi]

I have a doubt:The recommendations of PUFAs is ≈O3(3g/day)+O6(6g/day)≈10g/day.But for a normal 2000 calorie diet ≈60g/day fat is recommend.So what should be my other 50g fat(only essential fatty acid is required in diet I think.Can I take 60g PUFA itself??).I know only ALA and LA are only EFA. AI and source did not gave me a very proof answer.

[@Suraj-xz8gi]

I can't sleep with this math in mind,harder than calculus????

[@BotPoe]

Simon see this and give it a shot

[@Dark-m5j]

It's really confusing

[@hamakua484]

You are correct. The right fats are important. Fats are used mostly for energy, cell membranes, vitamin absorption, and hormone production. I asked AI, "show a diet with 60 gm fat." It gave a good example of three meals for a day. Even a tablespoon of extra virgin olive contains 14 gm of fat alone with great phytonutriants to boot. Eat some nuts, a little full fat yogurt, grains, ... After the essential fatty acids these fill in my quality fat gm far too easily. If you need more help to keep your sanity, dieticians are trained to understand your individual needs. They may be covered under your health plan. Good luck.

[@gracie-lancaster]

Thank you for making such digestible content! Midform is such a perfect length for my mom & dad. Sending this to them now. ❤️

[@TheProofWithSimonHill]

Glad you enjoyed this length

[@TheProofWithSimonHill]

Hope they enjoy it, lmk

[@Fanatikxs]

Fantastic video - thank you so much!

[@TheProofWithSimonHill]

You're very welcome!

[@paulspanish-he2ki]

Outstanding episode, Simon!!

[@TheProofWithSimonHill]

Ty

[@bonnieschmidt5882]

Simon, what do you have to say about C-15 (an odd chain saturated fat)? A C-15 deficiency is associated with metabolic disease and increased aging? Humans get most of their C- from fatty fish like salmon or anchovies or they can get it from full-fat dairy. Vegans have been shown to be deficient. In your view do vegans need to add C-15 as a necessary supplement along with B-12 (another animal-based necessary nutrient)?

[@TheProofWithSimonHill]

This is on my list. What I’ve found so far is hardly any research and a lot of the research that does exist is tied to a commercial product. Not saying it’s false but it’s worth being aware of when evidence base is so small Couple of questions for you. 1- what is C-15 deficiency defined as? 2- does the body make c-15? 3- what data suggests vegans are deficient in C-15? 4- vegans have lower risk of cardiometabolic disease generally. So even if we were to have good data for #3 we would likely be talking about optimising a vegan diet further. Rather than a vegan diet being sub optimal.

[@HeibesHealth]

You always have such valuable information. You’re my go-to for everything science nutrition! Also, I always appreciate the Dad jokes. That one is going into the repository. 😉

[@TheProofWithSimonHill]

Dad jokes for the win! Ty

[@kazmilo8880]

That was great info Simon. Thanks for sharing.

[@TheProofWithSimonHill]

Very welcome

[@angelalee3681]

Is there a link to the study hormone patches versus oral , please

[@TheProofWithSimonHill]

pubmed.ncbi.nlm.nih.gov/37726372/

[@musicmonsterman8395]

This is awesome Simon. At some point would you mind doing a quick video on salt intake? I’m really confused, there’s doctors like Greger and Fuhrman who say any amount of salt at all is bad for you, while there are others who say athletes could actually benefit from some salt intake for performance. I workout 5 days per week so I am curious.

[@TheProofWithSimonHill]

Yes on my list! Thanks for the suggestion. Your baseline blood pressure, risk of cvd and exercise matters a lot here

[@musicmonsterman8395]

@ oh cool, looking forward to it! :)

[@Whippy-pi1ub]

Hi, do you know any registered dietitians that you can recommend that will give personalised diets? I have recently seen 2 and was left very disappointed each time (they just left me with generic printouts that didn’t help me at all, and only increased my anxiety). Thank you

[@iorch82]

This is amazing. I wonder which percentage of prediabetes people is diagnoses with significant pancreatic impairment, this topic is kinda overlooked in most t2 material.

[@TheProofWithSimonHill]

Agreed, massively

[@hubpakerxx]

This is great and comprehensive! Do you have cheatsheet of that, so I can print it t and give it to my friends?

[@TheProofWithSimonHill]

Leave it with me

[@martinminsky1918]

First step: Reduce the sugar entering your bloodstream. How? Low carb. Any other first step takes you in the wrong direction.

[@martinminsky1918]

First step: Reduce the sugar entering your bloodstream. How? Low carb. Any other first step takes you in the wrong direction.

[@skiing101]

this was excellent. Could you speak to "supporting liver function," esp.as we get older? So many claims about herbs or supplements or foods doing that. Thanks.

[@TheProofWithSimonHill]

Minimise alcohol consumption. Maintain a healthy body weight and keep your hba1c, triglycerides, fasting glucose and ApoB at goal. Waist circumference to height ratio under 0.5. Exercise per this video. That’s how you maintain a healthy liver. There’s no special herb or supplement to my knowledge

[@r0bt93]

Any way to watch these without the ads Simon?

[@TheProofWithSimonHill]

Are you on KZbin premium?

[@JustMe00257]

Great great video, clear and argumentated.

[@TheProofWithSimonHill]

Much appreciated!

[@vincerountree3132]

Outstanding work as always Simon!! Fortunately, your recommendations did NOT include a cold plunge LOL!

[@TheProofWithSimonHill]

@@vincerountree3132 haha

[@arica1798]

Fiber does make you feel full.

[@TheProofWithSimonHill]

Agreed, especially particular types. Episode coming soon

[@gailhumiston3890]

Educational and inspirational, as always.💜👏 Loving the dad jokes.😄

[@TheProofWithSimonHill]

Glad you enjoyed it

[@melindatagg]

🙌 thank you!!

[@TheProofWithSimonHill]

You're so welcome!

[@tomedwards1879]

Nice presentation

[@TheProofWithSimonHill]

Ty

[@annaschroeder3817]

Great episode! So glad I stuck around for the dad joke 😂

[@TheProofWithSimonHill]

😁

[@stargazerbird]

My sister in law has been obese all her life and has been diabetic for ten year. had the gastric bypass surgery last year. Total remission of her type 2 diabetes. Can I just add though that for normal weight pre diabetics using the 6-800 calorie a day program is not a good idea. Drastic calorie reduction is better tolerated by the obese.

[@TheProofWithSimonHill]

That’s great to hear. Re: normal body weight pre diabetics … not sure we know the answer to that. But for normal weight folks with T2D a very low calorie diet worked quite well - see the RETUNE study that i mentioned. Such people do not need to lose as much body weight to enter remission as someone with T2D that’s above normal BMI. I.e less weight loss is usually needed to get under personal fat threshold

[@mattzilla331]

This is a good overall video though I still disagree with you about the use of oils. Most if not all of those studies compare using oils to using butter lard ghee ect. Just because the oil groups numbers were better doesn't mean oils are healthy. It just means they aren't as bad. There was just a recent study that had 2 groups. Both plant based eating but one was a low olive oil group and the other was a high olive oil group and the group that did better was the low group. Jeff Nelson of Vegsource had some good videos on fat where he comes over some of this stuff as well. Oils are not healthy. They just aren't as bad as animal fats.

[@TheProofWithSimonHill]

If your position is oils are calorie dense and can make it hard to maintain or lose weight I agree. Are oils ‘inflammatory’ or inherently bad - I disagree.

[@frantisek_heca]

Why so many people on carnivore diets loose a lot of weight (hence healing from lot of issues) - without caloric restrictions and full of saturated fats and no fiber? What's the theory behind?

[@TheProofWithSimonHill]

It is not without calorie restriction if they’re losing weight

[@mattzilla331]

It's calorie deficit if they are purposely restricting their calories or not. It's still a harmful diet to be on. Carnivore is the flat earther of nutrition

[@BillyBoy66]

@@TheProofWithSimonHill I did carnivore for 3 months and lost 30 lbs without calorie restriction. But I believe much of the weight lost was water weight. After 3 months my weight loss stalled and it wasn't until I began cutting down on the calories that I started losing weight again. Now, I eat whole foods and limit my carb intake and I'm down about 50 lbs overall. Started at 265 lbs and now am 213. And Simon, I'm afraid to leave my low-carb diet and go to a higher-carb lower-fat diet because I don't want to regain the weight. Not sure how to make that jump, or even if I want to.

[@TheProofWithSimonHill]

@ stay low carb but focus on the quality of the fats you eat? That’s an option. Look up eco atkins 🙏🏼

[@BillyBoy66]

@@TheProofWithSimonHill I certainly will, thank you.

[@StephenMarkTurner]

Did Prof. Taylor's diet approach have success out in the wild? I know that for myself, an 800 Cal day would likely be followed by a 2 pizza day.

[@TheProofWithSimonHill]

Better than most interventions yes. Still lots of people regain weight. Professor Taylor suspects that the low calorie cycle needs to be intensive but short, and repeated over years to maintain remission www.diabetes.org.uk/about-us/news-and-views/weight-loss-can-put-type-2-diabetes-remission-least-five-years-reveal-latest-findings

[@evanhadkins5532]

It did. And there is a study following up after a couple of years too. (Maintaining weight loss with low carb, not the very low level.)

[@evanhadkins5532]

I did walking every day and reduced the carbs and the weight reduced over a few months (from 80kg to 65kg)

[@stargazerbird]

I was on the Facebook group for this a few years ago and did the 8 weeks at 800 myself. Some did have success with it but it got very confused with very low carb, which makes it even more restrictive. I looked in on the group recently and there are so many who put the weight back on and are going for their third or fourth round. Hopefully even more find long term success but of course those don’t tend to stay in the group.

[@TheProofWithSimonHill]

@ yes it’s still not going to be 100%. But most dietary interventions are not great when you look at long term weight loss retention. I suspect working with a dietitian to do Roy Taylor’s program would result in better adherence - if one has the means to do so.

[@lexi-conby]

I agree with reducing and/or eliminating saturated and trans fats and avoid ultra processed foods but why don’t you also come out and say avoid consuming high amounts of sugar like soda, apple juice, maple syrup, candy, ice cream. While some of these foods also contain saturated fat, many of them only has high sugar or flour since saturated fat is a more expensive ingredient to add to processed foods. Above all, many ultra processed foods have switched to emulsifiers because it is also cheaper than adding saturated fat to processed food. after all, an insulin response occurs when large amounts of glucose enters the bloodstream and if u don’t consume high amounts of refined carbs, not as much insulin needs to come from the pancreas all at once

[@AmiraBrock]

I always learn valuable, sometimes life-changing things when watching The Proof. I'm really appreciative of that. One downside today was getting an endorsement for Momentous. It has funding support from the US Military. With the current genocide in Gaza being supported by the US military I cannot buy products from this company. I started listening to The Proof because I am vegan, I am vegan because of an ethical choice to avoid unnecessary harm to other beings. Buying products from a company that enjoys support from a military organisation taking part in genocide is a red line for me. (The US military is directly involved in intelligence and the transportation of ordinance to Israeli military bases, that is then used to murder people, a large proportion are children). Keep up the great work with health education, but I won't be buying the recommended products.

[@oldcremehelian3708]

People have been eating saturated fats for a a long, long time.

[@TheProofWithSimonHill]

People have been eating sugar for a long time. Doesn’t mean that any dose is healthy 🙏🏼

[@oldcremehelian3708]

@@TheProofWithSimonHill People have been eating sugar for a long time and have slowly been becoming insulin insensitive with all it's associated problems. You cannot say that over consumption of saturated fats has anything like the same magnitude of concerns.

[@GlobalHealthPathways]

Are popular weight loss methods like low-carb diets or intermittent fasting really the most effective ways to improve metabolic health?

[@TheProofWithSimonHill]

Howdy! Did you listen to the full ep? They can be helpful but depends on the individual

[@GlobalHealthPathways]

@@TheProofWithSimonHill Yes ! I took a look and saw some questions so I asked this question. Hopefully the above information can apply to me more or less.

[@pascallieblich3289]

👍👍

[@peterwilson1038]

The best strategy for losing and controlling fat is to become fat adapted and use it as fuel.

[@TheProofWithSimonHill]

On the aggregate that’s patently false. Pretty well proven by now

[@peterwilson1038]

@TheProofWithSimonHill LOL just thought I was stating an obvious fact, didn't even realise it was controversial. Since fat is the thing we are trying to lose, it just makes sense to burn it ( rather than carbs )for fuel .Doing it this way has the additional benefit of greatly reducing hunger. My personal results regarding weight loss and body composition are fantastic.

[@Liz_Alfano]

@@peterwilson1038 I think what matters is energy balance not what you’re burning. If it works for you though and you’re happier on it then that’s also important.

[@739jep]

You mean I don’t have to go either carnivore or fast for 5 days ? 😂

[@TheProofWithSimonHill]

Nope! I mean you could - but wouldn’t recommend that given so many other options that are less restrictive and contain fibre, unsaturated fats etc that are very health promoting.

[@waffle_chair9269]

Why are you promoting an American supplement for Australians? And why use imperial system, not metric for the rest of the world? 👎🏻

[@TheProofWithSimonHill]

I try and use both! The majority of the listeners are USA based and unfortunately not many Australian brands are prepared to partner with podcasts.

[@veganpundit1]

💯👍🎯 Fantastic synopsis and advice. 🥑🫐🥦💪

[@TheProofWithSimonHill]

Glad you enjoyed it!

[@PeggyKey]

Great as always thank you❤

[@plants_and_wellness1574]

Loved this episode, as always l! Question 🙋‍♀️- what do you think a *OPTIMAL* insulin result is? A1C? I’ve heard Dr Alo on Paul Saladino podcast say under 4 for insulin, and under 5 for A1C. What do you think?