Is high cholesterol on a keto diet always a problem? | Dave Feldman and William Cromwell, Md (2024)

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  Myths about your period | Jen Gunter, Md14.5.20242:54:33Episode #313. Is your menstrual cycle normal? How is the pill affecting your body? Join me as I sit down with Dr Jen Gunter, a renowned expert in women's health, to answer these questions and many more as we take a deep dive into contraception, the menstrual cycle, and common female health myths.You’ll learn about the key phases of the menstrual cycle and the associated symptoms, discover how different forms of hormonal contraception work and whether they’re safe, debunk a series of pervasive female health myths, and much more. Whether you personally menstruate or use contraceptives or know someone who does – effectively everyone – this episode is an essential listen on female health.Specifically, we discuss:Intro (00:00)The Impact of Disinformation on Women's Health Choices (01:17)Exploring Gaps in Medical Research on Female Physiology (07:17)Navigating Misinformation and Vulnerability in Women's Health (15:52)The Importance of the Menstrual Cycle: A Comprehensive Overview (17:44)Inclusivity and Language in Medical and Social Contexts (33:12)The Phases of the Menstrual Cycle: A Detailed Explanation (41:02)Female Physiology: Mechanism and Function of Menstruation (50:25)COVID Vaccines: Effects on Menstrual Cycles and Fertility (01:01:55)Menstrual Myths Debunked: Separating Fact from Fiction (01:06:00)Managing Menstrual Symptoms and Pain: Expert Advice (01:13:45)Hormonal Health Myths: Dutch Test, Birth Control Pill, and Diet (01:39:33)Osteoporosis and Birth Control Pills: Is There a Connection? (01:46:26)Birth Control and Cancer Risk: Examining the Evidence (01:51:25)Birth Control Pills and Acne (01:57:30)Menstrual Cycle: Detoxification and Birth Control's Impact on Maturation (02:02:03)Emergency Contraception Options: Plan B and Ella (02:08:48)Abortion: Laws, Misconceptions, and Future Implications (02:30:03)Final Thoughts and Empowering Women in Health Choices (02:45:56)Connect with Dr Jen Gunter onInstagram,Twitter, andTikTok. Order her new book, Blood: the Science, Medicine and Mythology of Menstruation,here. For even more comprehensive information, you can read Dr Gunter’s other books,The vagin* BibleandThe Menopause Manifesto. Head to her blog,https://vajenda.substack.com/, for frequent newsletters and articles.This episode is brought to you by:InsideTrackerIf 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. Head toinsidetracker.com/simonand get 10% off the InsideTracker subscription and any plan.BON CHARGEEnhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started atboncharge.comand use code THEPROOF for a 15% discount.Sun Home SaunasInvest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head tosunhomesaunas.com/theprooffor $300 off your purchase.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, visittheproof.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 oftheproof.comand host ofThe Proof with Simon HillWatch the episodes onYouTubeor listen onApple/Spotify
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  Vegan vs Omnivore twins study | Christopher Gardner, PhD7.5.20242:00:52Episode #312. Vegan vs. omnivore: learn about the Netflix documentary “You Are What You Eat” and the associated twin study with lead researcher, Christopher Gardner PhD. You’ll learn about why Dr Gardner designed the study the way he did, unpack some key findings, and hear his response to criticisms.From publication, this study gained major media attention that was only amplified by the release of “You Are What You Eat”. With popularity comes criticism, in this case from some big names in online nutrition spaces. Hear the truth about the controversy surrounding this study and documentary, straight from the source.Specifically, we discuss:Intro (00:00)Introduction and background on Christopher Gardner's recent twin study (01:36)Navigating the Challenges of Science Communication and Critique (08:28)Introduction to the Twin Study and Its Unique Design (16:36)The Role of Identical Twins and Defining Plant-Based vs. Omnivorous Diets (22:45)Dietary Patterns and Health Outcomes: The Vegan and Omnivorous Diets (27:25)Diet Satisfaction and Adherence in Nutritional Studies (36:34)The Science of Study Design: Primary vs. Secondary Outcomes (42:05)Responding to critiques on calorie differences (51:58)Cardiometabolic Markers and Diet: A Deep Dive (55:17)Twin Nutrition Study Deep Dive: Lipid Markers, Cardiovascular Risk, and the Impact of Diet (01:00:13)Responding to Critiques (Peter Attia): The Complexity of Diet Studies (01:14:07)Addressing Critique of Mark Hyman (01:29:24)Funding from Beyond Meat and other organisations (01:38:55)Teaching about sustainability and stealth nutrition - Nina Teicholz critique (01:44:29)Is Plant-Based Diet good for the environmental health? (01:48:00)Reflecting on critiques and potential improvements to the study (01:53:47)Personal experience with the Netflix documentary (01:55:45)Outro (01:57:54)Connect with Professor Christopher Gardner onTwitter/XandInstagram. Head tohttps://nutrition.stanford.edu/for more resources and studies, and theStanford Nutrition YouTube channelfor more videos. Listen to past episodes featuring Professor Gardnerhere.This episode is brought to you by:InsideTrackerIf 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 atinsidetracker.com/simon.Sun Home SaunasInvest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head tosunhomesaunas.com/theprooffor $300 off your purchase.MomentousMy 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 atlivemomentous.comEimeleEimele 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 toEimele.comand use code SIMON at checkout for 10% off your first order.38TERAConsider 38TERA'sDMN-01 prebiotic supplementa 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 oftheproof.comand host ofThe Proof with Simon HillAuthor ofThe Proof is in the PlantsWatch the episodes onYouTubeor listen onApple/SpotifyConnect with me onInstagram,Twitter, andFacebookNourish your gut with myPlant-Based Ferments GuideDownload my complimentaryTwo-Week Meal Planandhigh protein Plant Performance recipe book

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  Is high cholesterol on a keto diet always a problem? | Dave Feldman and William Cromwell, Md29.4.20243:12:41Some people follow a ketogenic diet seeking to lose weight, feel more energised, or gain control over their eating habits. Others may turn to this diet in an effort to treat conditions such as epilepsy, bipolar disorder, diabetes and inflammatory diseases. Regardless of their reasoning for adopting this eating pattern, a key question remains: is there ever an instance where having high LDL cholesterol levels on a ketogenic diet can be safe? In Episode #311, I’m joined by Dr William Cromwell, MD and Dave Feldman to explore this question.In this discussion, Dr William Cromwell and Dave Feldman share their professional opinions on whether high cholesterol on a keto diet is a problem. We investigate where their opinions align and where they differ, where Dave’s hypotheses diverge from the norm, and what we do and don’t know with the available evidence. We also explore the significance of ApoB, lifespan and healthspan considerations, research Dave is currently conducting, and much more.Specifically, we discuss:Intro (00:00)Dr. William Cromwell: Background as a Lipidologist and LDL Research (01:54)Dave Feldman's Ketogenic Diet and Elevated LDL Experience (05:34)Unpacking the Lipid Hypothesis and Cardiovascular Risk (12:30)The history and evolution of the lipid hypothesis (20:40)The role of apoB lipoproteins in atherosclerosis (23:39)Factors beyond apoB involved in atherosclerosis and mortality risk (31:59)The complexity of interpreting mortality data in the context of apoB (41:40)Macrophages and the process of atherosclerosis (44:00)Beyond ApoB: Metabolic Vulnerability, Inflammation and Mortality Risk (52:57)Transcytosis: A New Perspective on LDL Movement and Atherosclerosis (1:10:36)Exploring Low Cholesterol Impacts and Genetic Disorders (1:17:30)Macrophage function and phenotype in the context of different drivers of high apoB (1:22:30)Defining Lean Mass Hyper-responders in the Context of a Ketogenic Diet (1:31:40)Investigating PCSK9 and Its Effects on Healthspan (1:38:00)Assessing cardiovascular risk in lean mass hyper-responders (1:43:50)Statin safety, adverse effects, and patient reluctance (2:01:54)Ketogenic Diets and Elevated LDL: Balancing Individual Risks and Benefits in the Absence of Long-term Data (2:10:40)Insulin Resistance, ApoB, and Cardiovascular Risk: Navigating the Challenges in Assessment and Imaging (2:18:12)Lean Mass Hyper-responder Study: Design, Recruitment, and Eligibility Criteria (2:32:45)Closing Perspectives on Research and Dietary Options (3:04:47)Outro (3:06:42)Connect with Dr William Cromwell:Twitter/X,LinkedIn, andhttps://www.mylipid.com/. Discover more of his work with Precision Health Reports:Twitter/X,LinkedIn,Facebook,Instagram, and athttps://precisionhealthreports.com/.Connect with Dave Feldman:Twitter/X,YouTube, andInstagram, and discover more of his work athttps://citizensciencefoundation.org/,https://ownyourlabs.com/, andhttps://cholesterolcode.com/.This episode is brought to you by:InsideTrackerIf 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 atinsidetracker.com/simon.ShopifyShopify, 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 atshopify.com/proof.Sun Home SaunasInvest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head tosunhomesaunas.com/theprooffor $300 off your purchase.
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  The latest science on protein | Nicholas Burd, PhD22.4.20241:51:30Episode #310. For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake.Discover the nuanced difference between optimising and maximising intake, the problem with eating too much protein, and why getting protein from whole foods is important. We also cover protein timing and distribution, supplementation, and much more.Specifically, we discuss:Intro (00:00)Introduction to Nicholas Burd's Work as a Muscle Physiologist (01:32)Exploring Muscle Protein Turnover and Renewal (03:57)Muscle Fibre Hyperplasia vs. Hypertrophy in Humans (08:06)The Role of Protein Metabolism in Muscle Physiology (15:21)Optimal vs. Maximal Protein Intake for Muscle Growth (19:12)Understanding Amino Acid Oxidation and Its Implications for Muscle Growth (23:05)Leveraging Food Matrix Effects for Optimal Protein Utilisation (33:39)The Role of Dietary Fats in Potentiating Amino Acid Utilisation (38:55)How Low-Carb Diets Influence Protein Requirements (43:50)Protein Requirements During Energy Restriction and Weight Loss (46:54)Optimising Protein Intake for Endurance Athletes (48:08)Nutrient Timing and Protein Distribution (1:05:06)Maximising Dietary Protein Absorption and Utilisation (1:12:34)Protein intake from the perspective of muscle physiologist (1:18:09)Sex-Based Differences in Protein Metabolism with Aging (1:20:45)Should You Supplement With Essential Amino Acids or BCAAs? (1:26:12)Exploring the Rationale Behind Collagen Supplementation (1:30:43)Biggest Protein Myths Debunked (1:40:16)Outro (1:42:45)Learn more about Dr Nicholas Burd on hisstaff profile, and read his publications onResearchGate.If you’re interested in learning more about protein, make sure to listen toEpisode #290, a protein masterclass featuring world-renowned experts.This episode is brought to you by:InsideTrackerIf 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 atinsidetracker.com/simon.BON CHARGEEnhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started atboncharge.comand use code THEPROOF for a 15% discount.EimeleEimele 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 toEimele.comand use code SIMON at checkout for 10% off your first order.38TERAConsider 38TERA'sDMN-01 prebiotic supplementa 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 oftheproof.comand host ofThe Proof with Simon HillAuthor ofThe Proof is in the PlantsWatch the episodes onYouTubeor listen onApple/SpotifyConnect with me onInstagram,Twitter, andFacebookNourish your gut with myPlant-Based Ferments GuideDownload my complimentaryTwo-Week Meal Planandhigh protein Plant Performance recipe book
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  Optimising testosterone levels in men | Dr Adam Hotchkiss15.4.20242:00:07Episode #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 onInstagramand learn more onYouTube.This episode is brought to you by:InsideTrackerIf 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 atinsidetracker.com/simon.Bon ChargeEnhance skin health, increase collagen production, and reverse sun damage with BON CHARGE, my choice of low-level light therapy. Holistic, evidence-based, premium products for healthier skin. Get started atboncharge.comand use code THEPROOF for a 15% discount.EimeleEimele 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 toEimele.comand use code SIMON at checkout for 10% off your first order.38TERAConsider 38TERA'sDMN-01 prebiotic supplementa 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 oftheproof.comand host ofThe Proof with Simon HillAuthor ofThe Proof is in the PlantsWatch the episodes onYouTubeor listen onApple/SpotifyConnect with me onInstagram,Twitter, andFacebookNourish your gut with myPlant-Based Ferments GuideDownload my complimentaryTwo-Week Meal Planandhigh protein Plant Performance recipe book
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  Discovering the true currency of life | Robin Sharma1.4.20241:52:04Episode #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 onInstagram,Twitter/X, andYouTube.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 atinsidetracker.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 atlivemomentous.comConsider 38TERA'sDMN-01 prebiotic supplementa 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 toEimele.comand use code SIMON at checkout for 10% off your first order.Simon Hill, MSc, BSc (Hons)Creator oftheproof.comand host ofThe Proof with Simon HillAuthor ofThe Proof is in the PlantsWatch the episodes onYouTubeor listen onApple/SpotifyConnect with me onInstagram,Twitter, andFacebookNourish your gut with myPlant-Based Ferments GuideDownload my complimentaryTwo-Week Meal Planandhigh-protein Plant Performance recipe book
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  Exercise, nutrition and recovery for women | Alyssa Olenick (Part 2)25.3.20241:50:29Episode #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 onInstagramandYouTube, and learn more on herwebsite. You can also listen to The Messy Middle Podcast onSpotifyandApple Podcasts. Make sure to listen to her first episode onThe Proofhere.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 atinsidetracker.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 atshopify.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 toEimele.comand use code SIMON at checkout for 10% off your first order.Consider 38TERA'sDMN-01 prebiotic supplementa 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 onjoin.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, visittheproof.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 oftheproof.comand host ofThe Proof with Simon HillAuthor ofThe Proof is in the PlantsWatch the episodes onYouTubeor listen onApple/SpotifyConnect with me onInstagram,Twitter, andFacebookNourish your gut with myPlant-Based Ferments GuideDownload my complimentaryTwo-Week Meal Planandhigh protein Plant Performance recipe book
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  How should women approach exercise? | Alyssa Olenick, PhD (Part 1)18.3.20241:37:13Episode #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 HillAuthor of The Proof is in the PlantsWatch the episodes on YouTube or listen on Apple/SpotifyConnect with me on Instagram, Twitter, and FacebookNourish your gut with my Plant-Based Ferments GuideDownload my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book
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  The #1 key to happiness and living longer | Marc Schulz, PhD11.3.20242:12:33Episode #304. Your friends, family, and partner are helping you live longer. Why? And how?Discover the true importance of relationships in this conversation with clinical psychologist and scientist Professor Marc Schulz.In this episode, you’ll learn about how and why relationships are one of the key factors for health and longevity. Professor Schulz breaks down the key results from the Harvard Study of Adult Development, a study that has been running since 1938, and how you can apply these findings to your life. We cover topics including social fitness, income disparity and longevity, how relationships are formed, the importance of intimacy and vulnerability, and how to improve your health by interacting with strangers.Specifically, we discuss:Intro (00:00)Background of Marc Schulz (00:50)The Significance of Qualitative Research in Psychology (04:50)Introduction to the Harvard Study of Adult Development: A Groundbreaking Inquiry into Human Flourishing (11:30)How do You Know if You're Flourishing in Life? (18:56)Key Findings of the Harvard Study of Adult Development (24:19)How Relationships Are Connected with Happiness and Longevity (30:51)Are Good Relationships Linked to Longer Life? (40:15)Importance of Communication and Cultivating Relationships (51:40)Impact of Major Transitions to Social Relationships (1:02:13)Engaging in Social Activities to Improve Social Fitness (1:08:25)How Happiness Has Changed with Technology (1:19:13)Maintaining Connections with Family (1:26:42)Engaging with Strangers: Tips for Starting Conversations (1:30:08)Addressing the Childhood Phrase "Stranger Danger" (1:38:59)Defining Relationships in Different Stages of Life (1:41:29)Growth in Relationship with Oneself vs. Social Relationships (1:52:35)Looking at Human Flourishing at a National Level (1:57:20)Takeaways: Future of Harvard Study of Adult Development (2:03:10)Outro (2:06:51)Discover more of Professor Marc Schulz’s work athttps://www.brynmawr.edu/inside/people/marc-schulz.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.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.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 HillAuthor of The Proof is in the PlantsWatch the episodes on YouTube or listen on Apple/SpotifyConnect with me on Instagram, Twitter, and FacebookNourish your gut with my Plant-Based Ferments GuideDownload my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book