The Proof with Simon Hill
Live better for longer
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.
Categorieën: Onderwijs
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Episode #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 his staff profile, and read his publications on ResearchGate. If you’re interested in learning more about protein, make sure to listen to Episode #290, a protein masterclass featuring world-renowned experts. 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. BON CHARGE Enhance 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 at boncharge.com and use code THEPROOF for a 15% discount. 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
Vorige afleveringen
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550 - The latest science on protein | Nicholas Burd, PhD Mon, 22 Apr 2024
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549 - Optimising testosterone levels in men | Dr Adam Hotchkiss Mon, 15 Apr 2024
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548 - Religion, spirituality and eating animals | Kameron Waters & Kip Andersen Mon, 08 Apr 2024
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547 - Discovering the true currency of life | Robin Sharma Mon, 01 Apr 2024
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546 - Exercise, nutrition and recovery for women | Alyssa Olenick (Part 2) Mon, 25 Mar 2024
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545 - How should women approach exercise? | Alyssa Olenick, PhD (Part 1) Mon, 18 Mar 2024
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544 - The #1 key to happiness and living longer | Marc Schulz, PhD Mon, 11 Mar 2024
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543 - “5 days left to live” - Overcoming Cancer, Fear, and a Victim Mindset | Axel Schurawlow Mon, 04 Mar 2024
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542 - Fasting Masterclass Mon, 26 Feb 2024
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541 - Fighting off muscle loss as we age | Justin Keogh Mon, 19 Feb 2024
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540 - Body dysmorphia, disordered eating, unhealthy exercise and cosmetic procedures | Gemma Sharp, PhD Tue, 13 Feb 2024
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539 - Should drugs be legalised? | Stephen Bright, PhD Mon, 05 Feb 2024
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538 - Are you seduced by foods? | Tera Fazzino, PhD Mon, 29 Jan 2024
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537 - Benefits of hypnosis | David Spiegel, MD Mon, 22 Jan 2024
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536 - Losing fat and building muscle | Alan Aragon, Msc Mon, 15 Jan 2024
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535 - Lifestyle Choices for Longevity and Well-Being | Highlights of 2023 (Part 2) Mon, 08 Jan 2024
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534 - Eating for Cardiovascular, Metabolic, and Gut Health | Highlights of 2023 (Part 1 ) Mon, 01 Jan 2024
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533 - Separating Science from Religion | Gary Fraser, Md, PhD Tue, 26 Dec 2023
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532 - Female Health Masterclass | Menopause, Hormone Replacement Therapy & How to Workout in Your 50's,60's Wed, 20 Dec 2023
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531 - 3 reasons you should supplement with creatine | Darren Candow, PhD Mon, 11 Dec 2023
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530 - Protein Masterclass | Amount, distribution, muscle growth and longevity Mon, 04 Dec 2023
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529 - Red meat, diabetes and plant-based nutrition for performance with Drew Harrisberg Mon, 27 Nov 2023
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528 - Is canola oil toxic? | Gil Carvhalo, Md, PhD Mon, 20 Nov 2023
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527 - Reversing type 2 diabetes | Roy Taylor, PhD Mon, 13 Nov 2023
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526 - Are lectins toxic? | Alan Flanagan, PhD & Matthew Nagra, Nd Mon, 06 Nov 2023
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525 - Overcoming anxiety and breaking destructive habits | Judson Brewer, PhD, Md Mon, 30 Oct 2023
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524 - Regenerative beef: Legit or climate scam? | George Monbiot Mon, 23 Oct 2023
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523 - 6 lifestyle habits that will improve your health | Satchin Panda, PhD Mon, 16 Oct 2023
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522 - Omega 3 tips, ancestral diets and a new study on bananas | Drew Harrisberg, BSc Mon, 09 Oct 2023
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521 - Protect your liver and promote optimal metabolic health | Alan Flanagan, PhD Mon, 02 Oct 2023
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520 - Neglecting our body's natural clocks is harming our health (Part 1) | Satchin Panda, PhD Mon, 25 Sep 2023
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519 - Zone 2 takeaways and an evidence-based 3 day cardio program for longevity | Drew Harrisberg, BSc Mon, 18 Sep 2023
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518 - What you need to know about omega 3 and 6 fats | Philip Calder, PhD Mon, 11 Sep 2023
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517 - Science of zone 2 cardiovascular exercise (Part 1) | Inigo San Millan, PhD Mon, 04 Sep 2023
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516 - Silicon Valley entrepreneur on eating for the planet | Earth scientist Chris MacAskill Mon, 28 Aug 2023
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515 - How the microbiome affects metabolism and body weight | Dr Will Bulsiewicz, MD Mon, 21 Aug 2023
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514 - Achieving Longevity and Healing through Food: A Deep Dive | Dr. Joel Fuhrman, Md Mon, 14 Aug 2023
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513 - Dating, sex, marriage and relationship building | Jillian Turecki Mon, 07 Aug 2023
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512 - Is longevity science overhyped? | Professor Charles Brenner, PhD Mon, 31 Jul 2023
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511 - How to heal your microbiome after antibiotics | Dr Will Bulsiewicz, MD Mon, 24 Jul 2023
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510 - Women’s health misinformation | Dr Jen Gunter, OB, GYN Mon, 17 Jul 2023
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509 - Nutrition for performance and a healthy heart | Professor Christopher Gardner, PhD Mon, 10 Jul 2023
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508 - Biggest myths in nutrition | Dr Matthew Nagra, ND Mon, 03 Jul 2023
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507 - Gut microbiome in inflammatory and metabolic diseases | Suzanne Devkota, PhD Mon, 26 Jun 2023
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506 - Mastering the Art of Healthy Eating: Diet Tips and Nutrition Research | Professor Walter Willett, MD Mon, 19 Jun 2023
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505 - Ditching diet dogma and why insulin isn’t the bad guy | Thomas DeLauer Thu, 15 Jun 2023
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504 - Exploring drug addiction through story and science | Adam Sud Mon, 12 Jun 2023
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503 - Keeping your brain healthy | Drs Ayesha & Dean Sherzai Mon, 05 Jun 2023
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502 - Can We Cure Aging?: Unpacking the Interventions | Andrew Steele, PhD Mon, 29 May 2023
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501 - Can diet alone cure cancer? | Krystle Zuniga, PhD Mon, 22 May 2023