Show Notes
Simon J Hill spent years eating steak for every meal.
But when he looked at the longevity research objectively, he couldn’t ignore what the data was telling him about how we age.
In this episode, you’ll hear why the healthiest diets share specific characteristics — regardless of whether they’re Mediterranean, pescatarian, or plant-based.
Simon shares the three biomarkers that predict metabolic disease better than expensive panels (including one that costs $40 and takes 30 seconds to measure), and why he draws a hard line at plant-exclusive eating even though it might be easier to just eat less meat.
00:00 Introduction 02:00 Simon’s journey from physiotherapist to nutrition science 04:02 Navigating nutrition myths and overwhelming health advice 06:52 Why Simon shifted from steak lover to plant-based eating 10:37 Understanding themes across healthy diets, not just labels 14:31 Plant protein vs animal protein for strength and longevity 17:24 Using biomarkers to personalise your diet decisions 20:19 Debunking plant protein absorption and muscle building 25:50 Early mistakes going vegan and why execution matters 31:31 Gut health, microbiome diversity, and eating more plants 34:39 Caution around CGMs and over-tracking blood glucose 37:48 What happens when you eat too much fibre too fast 42:22 Simon’s full lifestyle protocol for diet, training and sleep 47:51 Travel rules, front-loading nutrients, and staying flexible 49:29 Food hacks for glucose control and when they’re worth it 51:28 Five core supplements he actually takes and why 55:38 Key nutrients to watch on a plant-based diet 01:00:22 Three biomarkers everyone should track 01:06:35 How his views on dairy and protein have evolved
DISCLAIMER Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.
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