The Proof with Simon Hill

Episode #340. Think metabolic health is all about carbs and calories? You might be missing a crucial part of the puzzle. Join me as I break down how the location and type of fat your body stores can dramatically impact your health and risk of disease. In this episode, you'll learn how body fat distribution influences your risk of metabolic disease, why weight impacts individuals differently, and how to determine if you have excess fat in your liver. Plus, discover my 6 key tips for enhancing your metabolic health through diet, exercise, and lifestyle adjustments. Specifically, we discuss: 00:00 What Is Metabolic Health and Why It Matters 00:41 The Root Cause of Poor Metabolic Health Revealed 02:55 Understanding Your Personal Fat Threshold (Key to Fat Loss) 04:32 The Twin Cycle Hypothesis: How Fat Affects Metabolism 05:10 Liver Fat: The Hidden Culprit of Metabolic Disorders 16:16 6 Proven Strategies to Reduce Ectopic & Visceral Fat 33:36 Key Takeaways: Fixing Metabolic Health in 6 Steps 35:00 Bonus Discover more insights and supporting studies in the full show notes. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Follow this link to Eimele's website for 20% off your first order and subscriptions. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF at checkout for 25% off and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75 at livemomentous.com. Eight Sleep Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF to get up to $600 off your Pod 4 Ultra purchase when bundled at eightsleep.com/theproof. This is their highest offer of the year! Try it risk-free for 30 days, with worldwide shipping. Birch Sleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 25% off all mattresses and 2 free pillows at birchliving.com/simonhill. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Episode #339. Are you getting the full picture of your heart health? Learn why ApoB is the test you shouldn't skip. In this episode, I sit down with Dr Daniel Soffer, a preventive cardiologist and lipidologist, to break down the importance of ApoB testing for cardiovascular risk assessment. You'll learn why ApoB provides more comprehensive insights than LDL cholesterol alone, who can benefit most from this test, and how it fits into preventive cardiology. Dr Soffer shares practical advice for assessing cardiovascular disease risk, discusses the implications of diet and genetics on heart health, and explores case studies to help you understand when and why ApoB testing is crucial. Specifically, we discuss:  Introduction (00:00) Insight into Preventive Cardiology and Lipidology (01:38) Understanding Lipoproteins and Their Role in Cardiovascular Disease (06:40) Techniques for Lipoprotein Testing and Measurement (11:33) Exploring Atherosclerosis and Lipoprotein Retention Hypothesis (31:18) Epidemiological Changes in Health and Cardiovascular Profiles (55:06) Concerns about the Keto Diet and Elevated ApoB Levels (58:26) Approaches to Managing Elevated LDL Levels Clinically (01:01:13) The Role of Evidence-Based Medicine in Cardiovascular Guidelines (01:07:15) Comparing ApoB and LDL Cholesterol in Cardiovascular Risk (01:14:36) Understanding Discordance in Lipid Measurements (01:18:36) Advanced Imaging Techniques for Risk Assessment (01:25:50) Guidelines and Considerations for Statin Therapy (01:44:30) Coronary Artery Calcium Score, Stroke Risks, and Carotid Ultrasound (01:54:03) Dietary Interventions and Carotid Intima-Media Thickness (IMT) (01:59:22) Case Study: Family History’s Role in Cardiovascular Risk (02:05:05) Overview of Statins, PCSK9 Inhibitors, and Other Lipid-Lowering Therapies (02:12:24) Aspirin Therapy and Imaging in Cardiovascular Health (02:26:06) Setting Treatment Thresholds Based on ApoB Levels (02:39:57) Closing Thoughts on Cardiovascular Risk and ApoB (02:44:16) This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 20% off your first order and subscriptions. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF at checkout for 25% off and receive a free gift of 5 nights of their best-selling Sleep packs for orders over $75 at at livemomentous.com. Pique Tea Pique’s Black Friday special is HERE. For a limited time, get a Chai tea FREE with your qualifying purchase at piquelife.com/simon. This is the only time you can get your hands on their Chai. Act fast; this limited-time offering is sure to sell out! The offer ends November 16th. Eight Sleep Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF to get up to $600 off your Pod 4 Ultra purchase when bundled at eightsleep.com/theproof. This is their highest offer of the year! Try it risk-free for 30 days, with worldwide shipping. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook

Episode #338. Struggling with acne, aging, or other skin concerns? Discover how to build a science-backed skincare routine with insights from Carter “Eviba” Gottlieb. In this episode, I’m joined by Carter and special guest Tawny Janae to explore the essentials of skincare, breaking down what truly works and what might be a waste of time and money. You’ll learn about foundational skincare steps, the benefits of active ingredients like retinoids and niacinamide, and how to protect your skin from sun damage. Carter also shares tips for managing acne, avoiding common skincare myths, and building a routine that supports long-term skin health. If you’re looking to enhance your skin’s appearance and health, this episode is packed with practical, evidence-based advice. Specifically, we discuss: Introduction: Unveiling the Science of Skin Care (00:00) Carter’s Path into Dermatology and Science-Based Skincare (04:35) Carotenoids and Their Effects on Skin Health and Appearance (08:58) Debunking Myths About Supplements and Skincare (17:31) Essentials of Skin Care: Slugging, Moisturizers, and More (29:03) Retinoids Explained: Anti-Aging Powerhouses (37:31) How Exercise and Hydration Affect Skin Health (52:41) Tips for Choosing the Right Moisturizer (53:40) Understanding Skin Pigmentation and Anti-Ageing (56:38) Why Sunscreen Is the Ultimate Skin Protector (01:07:32) How to Choose the Best Sunscreen for Your Skin (01:17:58) Do Skincare Devices Really Work? (01:37:30) Gua Sha and the Benefits of Facial Massages (01:45:04) The Truth About Facials and Chemical Treatments (01:47:23) Effective Acne Treatments: Science-Backed Solutions (01:56:02) Pimple Popping: What You Should and Shouldn't Do (02:05:36) Final Thoughts on Skincare (02:14:05) Connect with Carter Gottlieb on TikTok, Instagram, YouTube, or at evibacarter.com. Connect with Tawny Janae on Instagram or YouTube, and discover 300+ classes on Alo Moves. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 20% off your first order and subscriptions. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. LMNT Stay hydrated with LMNT – a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. Birch Sleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 20% off all mattresses and 2 free pillows at birchliving.com/simonhill. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify

Episode #337. An estimated 45% of dementia cases are preventable – find out how you can reduce your risk by targeting these 14 modifiable factors. Today I’m joined by Dr Kellyann Niotis, the first fellowship-trained preventive neurologist, to explore the latest research on dementia prevention and how simple lifestyle changes can dramatically reduce your risk. In this episode, we break down The Lancet’s 14 modifiable risk factors for dementia, from managing LDL cholesterol and staying physically active to addressing hearing loss and improving your mental health. You’ll also learn about the links between nutrition, sleep, and brain health, and why it’s never too early – or too late – to start taking care of your brain. Specifically, we discuss: Introduction (00:00) Pioneering Preventive Neurology (00:07) Decoding Neurodegenerative Diseases (00:56) Understanding the Phases of Neurodegeneration (02:09) Early Indicators: Preclinical Signs and Cognitive Impairment (07:12) Uncovering Dementia’s Risk Factors and Preventive Steps (11:33) How Education Builds Cognitive Reserve Against Dementia (22:37) Why Vision and Hearing Loss Could Raise Dementia Risk (27:45) The Link Between Oral Health and Cognitive Decline (40:45) How Depression Influences Dementia Risk (52:33) Head Trauma’s Impact on Cognitive Health (59:21) How Head Injuries May Contribute to Dementia (01:01:35) How Exercise Benefits Brain Health and Longevity (01:11:43) Social Connections: A Key to Cognitive Health (01:23:56) How Diabetes Increases Dementia Risk (01:30:03) Hypertension’s Role in Cognitive Decline (01:48:00) Optimal Blood Pressure Goals for Brain Health (01:59:08) Alcohol’s Effects on Brain Function (02:01:12) Recreational Drugs and Brain Degeneration (02:09:38) Smoking’s Effect on Dementia Risk (02:12:00) The Link Between Air Pollution and Cognitive Health (02:17:49) Environmental Toxins and Dementia Risk (02:22:35) Diet Choices That May Help Prevent Dementia (02:29:30) Why Quality Sleep is Essential for Brain Health (02:35:44) Menopause’s Influence on Dementia Risk (02:46:26) Closing Thoughts and Contact Information (02:52:28) Connect with Dr Kellyann Niotis on Instagram, LinkedIn, and via her website, https://drkellyannniotis.com/. Listen to her appearance in Episode #333 here. Head to the full show notes for additional insights and supporting studies. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Pique Tea Stay energised without the coffee crash with Pique’s Sun Goddess Matcha. Organic, ceremonial-grade, and uniquely loaded with l-theanine to keep you calm and focused. Get up to 15% off plus a free beaker and frother at piquelife.com/simon. Eight Sleep Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.