In Episode #145, I sat down with Professor Christopher Gardner from Stanford University to chat about his research on 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.
 
In this episode, Dr Gardner shares fascinating insights into his research, including the A to Z study and the DIETFITS study. We also talked about why diet quality is important, why average weight loss in studies doesn’t show the full story, the carbohydrate-insulin model, and what we do and don’t know about diet and weight loss.
 
For more from Dr Gardner, check out Episodes #167, #191, and #228.

For more insights and reflections, visit The Proof website for the full show notes.
 
Enjoy, friends.
 
Simon

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 
Download my complimentary two week meal plan and high protein plant performance recipe book

Low-Carb Versus High-Carb Diets for Weight Loss | Christopher Gardner, PhD

The Proof Podcast is a space for science-based conversation. Together with his guests, Simon Hill, a qualified physiotherapist and nutritionist, explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment. Facts, nuance and trustworthy recommendations minus the hyperbole. All the proof you need to live better for longer.

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Episode #309. Testosterone: we hear it thrown around constantly as the silver bullet for curing all kinds of symptoms. Join me as I sit down with Dr Adam Hotchkiss, podiatric physician and foot surgeon turned human optimisation specialist, to answer all your burning questions about testosterone, TRT, steroids, and more. This is an important listen for any men considering using steroids to enhance their physique or looking to safely increase testosterone without compromising fertility.
We take a deep dive into testosterone in this episode, covering what it is, what’s considered normal and healthy levels in men, and symptoms of low testosterone. Dr Hotchkiss breaks down how lifestyle factors can influence your testosterone, explains how to boost it (and whether you need to), and covers concerns about fertility and heart disease.

Specifically, we discuss:

Introduction (00:00)

Adam Hotchkiss' Journey: From Podiatry to Hormonal Health Optimisation (03:55)

Understanding testosterone's functions, symptoms of deficiency, and impact on overall health (12:00)

How the body makes testosterone? (20:56)

Understanding Total, Free, and Bioavailable Testosterone Levels (24:35)

Examining Testosterone Reference Ranges and How They've Changed Over Time (29:46)

Role of Oestrogen in Testosterone Replacement Therapy Benefits (38:27)

Preserving Fertility While on Testosterone Therapy: HCG and Other Options (48:48)

HCG and Testosterone Replacement Therapy (TRT): What You Need to Know (55:17)

Testosterone Replacement Therapy (TRT): When Is It Necessary? (1:01:09)

Understanding Testosterone Replacement Therapy: Bioidentical vs Synthetic (1:04:56)

The Science Behind Steroid Abuse: What Young Men Need to Know (1:12:39)

How Does Testosterone Affect Cardiovascular Health? (1:16:02)

Optimising Testosterone Levels Through Lifestyle Changes: Nutrition, Sleep, Exercise (1:20:28)

Do Testosterone-Boosting Supplements Really Work? (1:33:55)

Should You Optimise Testosterone Levels? Case Study and Discussion (1:36:30)

Trenbolone Exposed: Exploring the Evidence on Side Effects (1:44:35)

Outro (1:54:11)


Connect with Dr Adam Hotchkiss on Instagram and learn more on YouTube.

This episode is brought to you by:
InsideTracker
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
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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 10% off your first order.
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.

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

Optimising testosterone levels in men | Dr Adam Hotchkiss

Episode #308. How would Jesus kill an animal? Join me as I sit down with filmmakers Kip Andersen and Kameron Waters to discuss their position on how religion and veganism intersect. Whether you are religious or not, there are many interesting points raised to reflect on further.
In their new documentary Christspiracy, Kip and Kameron pose the question: is there a spiritual way to kill an animal? In this episode, they argue what they believe to be the accurate interpretation of what the Bible says about animal liberation, taking us on a journey of what the concept of dominion truly means. We discuss a 2000-year-old cover-up, whether eating meat as a Christian is hypocritical, the truth about regenerative agriculture, and much more.

Specifically, we cover:

Intro (00:00)

Unveiling the Truth Behind Religious Misinterpretations (06:06)

Exploring the Daniel Fast: A Christian's Journey to Plant-Based Eating (13:43)

Connecting the Dots: The Nazarenes, Mistranslations, and Jesus' Controversial Temple Actions (19:07)

The Mistranslation of Dominion and Its Impact on Western World Beliefs (25:38)

Rethinking Christianity's Relationship with Animal Consumption (31:50)

Exploring the Intersection of Spirituality, Ethics, and Filmmaking: A Journey of Discovery (43:52)

How the Animal Agriculture Industry Influences Religious Views on Animal Consumption (50:57)

Is It Possible to be Spiritual and Consume Animal Products? (1:00:47)

Regenerative Farming: A Closer Look at Animal Welfare and Ethics (1:05:07)

Examining the Contradictions in Joel Salatin's Ethical Farming Practices (1:12:27)

How Different Religions Approach the Consumption and Killing of Animals (1:25:51)

Making "Christspiracy": How to Create an Engaging Film About Killing 70 Billion Animals (1:33:42)

Outro (1:39:27)


Learn more about Christspiracy at https://www.christspiracy.com/. Connect with the Christspiracy community on Instagram, Facebook, YouTube, and TikTok.

This episode is brought to you by:
InsideTracker
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
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 10% off your first order.
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.
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.

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

Religion, spirituality and eating animals | Kameron Waters & Kip Andersen

Episode #307. According to Robin Sharma, eight factors define wealth – and only one of them is money. Join me in today’s episode as I sit down with this leadership expert and bestselling author to unpack what it truly means to be wealthy.
You’ll learn about what happy people have in common, how to find more fulfilment, and how to perform a full reset on your life. Robin pulls back the curtain to offer a glimpse of what his habits look like and how you can implement habits to help you become your best self. Plus, discover why you should consider eating out alone, why you should be thinking about death, and plenty more in this insight-packed conversation.
In any conversation considering the relationship between money and happiness, it’s important to note that not everyone has the time or resources to commit to self-improvement. If you’re in this camp, you’re far from alone. My advice would be to take the core principles discussed in this episode and find some goals that are reasonable for you. Even if you can only set aside fifteen minutes a day, any steps you can take have the potential to make a big difference in the long run.

Specifically, we discuss:

Intro (00:00)

How Can Morning Rituals Boost Your Productivity and Creativity | Morning Routine of Robin Sharma (07:07)

Gratitude as a Foundation for Wealth (13:46)

The Eight Forms of Wealth: Redefining Success Beyond Money (16:19)

Beyond Imposter Syndrome: Finding Your Unique Value in the World (25:46)

Exploring the Eight Forms of Wealth for a Balanced Life (32:37)

Mastering the Art of Listening for Deeper Relationships (43:08)

Embracing Solitude, Kindness, and Generosity: The Path to Self-Growth and Empowerment (50:44)

Finding Silence and Self: Going Off-Grid for Inner Peace (01:06:52)

"I'll try" is a failure strategy... Not a success methodology. (01:12:53)

How Resentment Affects Your Life: Overcoming Emotional Baggage (01:14:58)

The Power of Minimalism in Reading: Mastering Fewer Books Deeply (01:20:00)

Finding Freedom in Writing: Lessons from a Decade of Lost Diaries (01:23:48)

How to Journal for Growth? (01:32:26)

Can Embracing Our Mortality Change the Way We Live and Work? (01:35:06)

Living Your life Fully so You Can Die Empty (01:38:12)

Recruiting a Dead Board of Directors for Life-Changing Wisdom (01:39:44)

How to Know You're on the Right Path? (01:44:44)

Outro (01:46:09)


Learn more about Robin Sharma on his website, https://www.robinsharma.com/. Pre-order his new book, The Wealth Money Can’t Buy, here. You can connect with Robin on Instagram, Twitter/X, and YouTube.

Sponsors:
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com
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 Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.

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

Discovering the true currency of life | Robin Sharma

Episode #306. How can women build muscle, commit to an exercise program, and manage menopause weight gain? Dr Alyssa Olenick returns today to finish our conversation on exercise and recovery for women, answering these questions and many more.
You’ll learn how women should be training differently from men, including what you should implement and avoid. We discuss how to grow your booty, how to tell if you’ve trained hard enough, and how to train regularly. Dr Olenick also covers whether cold water immersion is safe and beneficial, what to do about weight gain during menopause, and what you should be supplementing with.

Specifically, we discuss:

Intro (00:00)

Understanding Sex Differences in Training: Tailoring Workouts for Women (01:59)

Mastering RPE for Effective Workouts: A Beginner's Guide (13:16)

The Ideal Weekly Routine for Booty Gains: Quality Over Quantity (23:34)

How do you know if the workout program is effective? (29:07)

Navigating Soreness and Recovery in Strength Training (39:02)

Cold water emmerson and reducing muscle soreness (49:03)

Navigating the Menopause Conundrum: Understanding Weight Gain and Body Changes (56:21)

How Resistance Training Transforms Women's Health During Menopause (1:08:00)

Zone 2 Training vs. High-Intensity Workouts: What's Best for Women? (1:17:50)

HIIT Explained: Maximizing Benefits with True High-Intensity Interval Training (1:27:02)

Demystifying Supplements: What Really Works for Fitness and Recovery (1:35:25)

Breaking Myths: The Truth About Women, Hormones, and Strength (1:41:02)

Outro (1:44:13)


Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Make sure to listen to her first episode on The Proof here.

Sponsors:
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
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.
Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
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. 
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.

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

Exercise, nutrition and recovery for women | Alyssa Olenick (Part 2)

Episode #305. Transform your fitness approach with Dr Alyssa Olenick's expert guidance on female-specific exercise strategies. With most mainstream exercise guidance based on research primarily undertaken on men, this episode offers much-needed insight into how women can optimise their training program.
In part one of this two-part series, Dr Olenick brings the research on exercise for women into the spotlight. You’ll learn about how to design an optimal program, including exercise frequency and intensity, what type of training to do, and whether you should be synching training to your menstrual cycle. We also cover when and what to eat, highlighting the importance of carbohydrates, protein, and getting enough calories.

Specifically, we discuss:

Introduction (00:00)

Overview of Alyssa Olenick's Research (04:58)

Exploring Gender Disparities in Sports Science Research (07:47)

Should Exercise Guidelines Differ for Men and Women? (13:10)

Aligning Exercise with Women's Menstrual Cycles: Myth vs. Science (16:50)

Is There Sufficient Evidence for Gender-Specific Exercise Recommendations? (21:22)

Should You Exercise When Feeling Tired (28:08)

Comparing the Benefits: Frequent Moderate vs. Less Frequent Intense Workouts (36:35)

Optimal Exercise Strategies for Women (43:15)

Combining Cardio and Strength Training: Same Day or Separate? (54:21)

The Role of Carbohydrates in Training Effectiveness (58:08)

The Impact of Carbohydrate Restriction During Workouts (1:03:35)

Identifying Signs of Low Energy Availability (1:06:43)

Protein Requirements for Women: How Much Is Needed? (1:14:22)

Strategies for Increasing Carbohydrates for Optimal Workouts (1:20:15)

Protein Intake Recommendations for the Average Woman (1:24:45)

Conclusion (1:32:35)

Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts.

Sponsors:
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
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. 
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.

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

Low-Carb Versus High-Carb Diets for Weight Loss | Christopher Gardner, PhD

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