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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