How to Live a Long, Healthy Life: Insights from Science and Medicine | The Best of 2022 | Part 1
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- Опубліковано 16 лип 2024
- To bring in the new year I thought it would be good to take a moment and consolidate some of the memorable moments, and key takeaways, from 2022.
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In Episode #241, part 1 of a 2-part year in review, we traverse how to think about nutrition, so we can better make sense of claims online, diet, and cardiometabolic health, how you can flip the switch on your microbiome so the trillions of gut bugs in your large intestine reward you with better health, and the benefits up for grabs through consuming our food over less hours - otherwise known as time-restricted eating or fasting.
Guests featured include Dr Gil Carvhalo, Dr Richard Johnson, Dr Alan Flanagan, Danny Lennon, Dr David Jenkins, Dr Justin Sonnenburg, Dr Erica Sonnenburg, Dr Christopher Gardner, Dr Tim Spector, Dr Don Layman, Dr Valter Longo, Dr Stuart Phillips, Dr Satchin Panda and Dr Courtney Peterson.
Specifically, we cover:
00:00 Intro
01:59 Circadian Disruption is a Problem with Dr. Satchin Panda
08:26 Fasting & weight loss with Dr. Courtney Peterson
15:49 Optimal fasting window with Dr. Satchin Panda
36:49 Nutrition science claims with Dr Gil Carvalho
51:32 Diet & metabolic health with Dr. Richard Johnson
57:22 Cholesterol & CVD with Dr Alan Flanagan and Danny Lennon
1:14:06 Lowering cholesterol with Dr. David Jenkins
1:24:44 Gut microbiome with Drs. Erica and Justin Sonnenburg
1:32:43 Fibre & inflammation with Dr. Sonnenburg and Dr. Gardner
1:49:35 Fermented foods
1:50:26 Building microbiome diversity with Drs. Erica and Justin Sonnenburg
1:55:57 Simple dietary advice with Dr Tim Spector
1:58:34 Muscle & metabolic health with Dr. Donald Layman
2:07:24 Aging pathways with Dr. Valter Longo
2:14:48 Muscle & aging with Drs. Stuart Phillips and Christopher Gardner
2:20:11 Outro
Episodes featured:
• Episode #221 with Dr Satchin Panda - theproof.com/fasting-autophag...
• Episode #232 with Dr Courtney Peterson - theproof.com/fasting-metaboli...
• Episode #207 with Dr Gil Carvhalo - theproof.com/making-sense-of-...
• Episode #233 with Dr Richard Johnson - theproof.com/saturated-fats-s...
• Episode #231 with Dr Alan Flanagan & Danny Lennon - theproof.com/cholesterol-meta...
• Episode #216 with Dr David Jenkins - theproof.com/lower-your-chole...
• Episode #202 with Dr Erica Sonnenburg & Dr Justin Sonnenburg - theproof.com/how-the-microbio...
• Episode #191 with Dr Justin Sonnenburg and Dr Christopher Gardner - theproof.com/fermented-foods-...
• Episode #224 with Dr Tim Spector - theproof.com/eating-for-your-...
• Episode #236 with Dr Don Layman - theproof.com/protein-amount-q...
• Episode #237 with Dr Valter Longo - theproof.com/protein-fasting-...
• Episode #228 with Dr Stuart Phillips & Dr Christopher Gardner - theproof.com/how-much-protein...
I hope you find this episode helpful for consolidating some of the key learnings from 2022.
Part 2 of the year in review will be released next week with a focus on exercise, planetary health and more.
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 purchase a copy of my brand new Plant-Based Ferments recipe book at theproof.com/ferments.
Happy new year.
Enjoy, friends.
Simon
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thank for doing this "greatest hits".
This is, as you would say,, a well-done compilation. HNY from the Philippines! 🤓
Reiterating what others have said, this is a great idea! It's also a great way to get people interested in your podcast. It had to be really difficult to edit, as there have been so many great guests & interviews.
I like the David Jenkins interview in particular. I like his demeanor. He mentioned bean stews. As a take on bean stews, suggest people try chilis. You can add what you want in a very spicy dish. Just make sure you put in a lot of beans. Even meat eaters can put in some meat. Suggest trying to add grass fed organic meat if affordable and available; maybe just put in less of what you normally would put in.
Looking forward to sharing this podcast with others and seeing Part 2 plus some of the full interviews I've missed.
I appreciate this program its a great introduction to all these subjects that interest me. Thanks Simon!
Thanks for putting this compilation together.
This is... SPLENDID! Thank you, good sir!
Love, love, love the pod! Especially the research reference numbers so I can read them for myself. I could use some clarity and in sight on... In an attempt to improve my overall gut health, I've tried to let my "stomach" rest with no calories for at least 12hrs overnight and into the next day. However, I've also been following some new research mainly by and through Dr. Stacy Simms on reasons to not work out in a fasted state, namely for hormone health as I progress through perimenopause and into menopause. As an avid endurance athlete competing in Ironman distance races, a mom and spouse with a full-time career and a part-time side hustle of personal training, sometimes, I don't have time to allow 12hr before I eat and head into a workout. So my question is, which is more important for optimal health and longevity? Can I "have my cake and eat it too?" Is there a way to achieve both my endurance athletic achievements and also tend to my gut health? Is it beneficial or even enough to have fasted 3 or 4 days per week as opposed to every day to still achieve a high level of gut health? Can endurance athletes that train 12-15hrs per week, take in endurance type fuels which can usually be processed sugars in nature, still achieve optimal heath and gut health? Anything you can offer on this topic would be amazing! Thank you for all your work! - Jill
Regarding positive effects of time restricted eating : in a nutshell you benefit if you do e.g. overnight fasting of 12hrs 5 out of 7 days but you benefit less vs. Doing it consistently. Simon’s podcast with might give you more insight.
ua-cam.com/video/WcC7pafZRHE/v-deo.html
I love to listen to Sanchin Panda
Thanks for providing some of he best of the best information from 2022. I found it very helpful to have some prompts, reminders, and key points. Second time around some make more sense, or I pick up the essence of their message. Looking forward to Part 2 and the information/discussions you have in store for us.
Another excellent pod cast! You ask excellent questions in an intelligent way
Thank you so much for this! I have shared it with my husband and son!
Very useful thanks
Really really helpful ❤️❤️❤️. I really thank you from my heart for the great work you are doing Simon❤️. Love from India ❤️
Brilliant! This is a fantastic summary of everything you’re contributing the conversation Simon. Your questions to these experts are always excellent and stimulate the best conversations.
Do you have a view on meal replacements (such as Huel) as part of a balanced diet, with a highly active lifestyle? I currently use them as they’re super convenient 2-3 times a week (40g plant protein per serve) but would love to know your thoughts.
Cheers
I'm retired and IF up to 24 hours a day. I eat one meal at the end of the day. I'm trying to close my eating window earlier and seem to have trouble doing that. I know it would be better
Thank you.
Just about to start my second listen to this. Fantastic info.
Thank you. I have shared this widely.
Thanks, this was great.
Very good collection of discussions.
I have lunch at work at 6 pm and when i get off work at 2 AM I'm starving. Its wreaking havoc on my health. I'm also trying to go whole foods raw plant based but finding it so hard to change
Makes sense
Great recap, Simon!
One question about emulsifiers, which I believe Dr. Sonnenburg brought up near the end... do you know if there are any "natural" emulsifiers that are not harmful to the gut? A main reason I ask is that my favorite soy milk contains gellan gum. I've also seen guar gum around a bit. Is there any sort of evidence out there distinguishing between emulsifiers and their potential effects?
Thanks, mate!
Check out "Living the Zoe Way..." podcast. This chef who has an extensive garden makes some really tasty dishes and comments along the way. It's excellent!
Best nutrition and exercise info ?
I often have a small snack before bed, like 5 or 6 almonds and I'll have them because they actually aid sleep
Are there studies that compare seed oils to seeds / nuts? Comparing them to foods with a large amount of saturated fat is not overly convincing.