6 Science-Backed Ways to Lose Weight and Improve Metabolic Health | Simon Hill | The Proof EP #340

Think metabolic health is all about carbs and calories? You might be missing a crucial part of the puzzle. Join me in Episode #340 as I break down how the location and type of fat your body stores can dramatically impact your health and risk of disease.

In this episode, you'll learn how body fat distribution influences your risk of metabolic disease, why weight impacts individuals differently, and how to determine if you have excess fat in your liver. Plus, discover my 6 key tips for enhancing your metabolic health through diet, exercise, and lifestyle adjustments.

If you have any additional questions you would like answered in the future, let me know in the comments.

Enjoy, friends.
Simon

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Simon Hill, MSc, BSc (Hons)

[nattydred]

This deserves 8 billion views. Reposting on all my social platforms.

[weston.weston]

I am so grateful for these mid length videos, Simon. They are packed with helpful information in a perfect sized package (not short and not long). I am not overweight and don't have major health problems, but I do REALLY struggle to maintain my weight, and I am eager to learn about nutrition and health in digestible settings like this.

[sherryfader]

Thank you Simon for your dedication to providing honest, science backed health and wellness information. You've taught me so much (and I studied nutrition in college ). Your integrity is priceless.

[amyglynn]

THANK YOU SIMON. I swear I am going to re-post this in the comments of every quack MD who’s selling books, supplements, DUTCH tests or CGMs off the back of their horsesh*t influencer platform. I have friends and family members with not only metabolic disease but things like cancer who cannot accept valid nutritional advice over the universe of glucose-goddesses and food-babes and intermittent fasting kinksters and “menopause experts” yodeling about people needing a minimum of 1g protein per lb of body weight and how you “have to break a fast with fat” and on and on.

Expertise and wisdom are having a long, long funeral. Grateful for you.

[billsayer]

Simon, I am a big consumer of health content. You are one of the few stand out stars I regularly listen to for your ability to communicate complex content in a simple understandable way that is evidence based. Thank you for your hard work, your dedication and your commitment to excellence, health and the planet!👌👍🌱👏🙏

[chewiewins]

Key points:
Everyone has different Personal Fat Threshold, level which fat deposited beyond subcutaneous fat (where it is safe) to visceral fat (inside tummy and organs like liver, where it causes Insulin resistance).

Losing 15% of weight and keeping it off (important and hard for most!) will reverse diabetes in majority of patients.

How to reduce fat in liver:
1. Create caloric deficit*
a) Rapid weight loss if daily calories under 800 .
b) Low carb or low fat withemphasis on protein and fibre.
c) Limiting hours of eating (Time Restricted Eating).

2. Eat less Saturated Fats
- replace with monounsaturated and polyunsaturated fats makes one more sensitive to insulin.
- reduce ultraprocessed 'food' UPF
- choose lean proteins (lean meat, oily fish, legumes)
- switch cooking fats (butter, ghee etc) to vegetable oils (avoiding high heats)

3. Exercise
- Aerobic and anaerobic exercise, best moderate aerobic like walking, at least 135min/week, progressing to 150-240/W. Also resistance training added, not instead of.

4. Get enough sleep
- sleep deprivation causes more eating poorly favouring Visceral fat deposition
- keeping room cool 16-21C
- natural light or turn on max light within 30min waking

5. Stress reduction
- elevated cortisol increases visceral fat deposition and causes more eating.
- meditation, breath work or whatever relaxes your mind

6. Hormone optimisations
- low oestrogren post menopause increase Visceral fat (HRT helps reduce this, transdermal may be preferable)
- low or high testosterone can

[Daniele__D]

This seems to draw from a whole lot of past episodes narrowing down from some of the highly technical detail to the average lay person who can now use the information presented in a nutshell to get to grips with improving their and / or their loved ones' health. You are one of the Best Online Health content makers, bringing the latest research to help everyone; first understand their health concerns and then learn how to resolve them and gain a healthful life ! May you be blessed with good health all your life for the good and kind work you do !

[gspkri]

I would like to say that it's podcasts and channel like yours that has given me the autonomy and confidence I need whenever I attend my doctors' appointments. I am very happy that my doctor has ordered a few additional bloodtests because I asked for it. I'll be getting the additional fasting insulin, lp (a) and apoB added to the standard lipid test. I'm Asian (South Asian to be specific) myself and I got my BMI down from 25.3 to 22.3 so far.

[heatherh.]

My mom and I watched together and were shocked by the info about sleep! Definitely need to change my evening and morning routines

[tokitchi]

Simon, this was the best video I have ever seen on metabolic health. You have done a great job. I will be switching from saturated fat to polyunsaturated fat from now on. I really want to thank you for your hard work in this.

[lolamelnic]

Just discovered your channel and I love it! The format of the videos is great and makes it easy to follow along with you. Thank you for sharing information with the rest of us.

[jeshenlau]

Thank you so much for summarising the latest scientific evidence and thinking on metabolic health, in such an easy to understand way

[cherylwillsie]

This is an incredible summary of such an important and complex topic! I appreciate the length of this podcast too… nice and digestible with less opportunity for distractions to pull you away from the episode.

[vincerountree]

Outstanding work as always Simon!! Fortunately, your recommendations did NOT include a cold plunge LOL!

[blackmarketarmy]

Loved the joke at the end :) nice touch

[teri]

Thank you so much for explaining all this in such an accessible way! You have a gift - thank you for using it this way. ❤

[patangel]

This is brilliant. Thank you for your clear and easy to understand video on such a very important subject.

[HeibesHealth]

You always have such valuable information. You’re my go-to for everything science nutrition!
Also, I always appreciate the Dad jokes. That one is going into the repository. 😉

[LenkaSaratoga]

Simon! This is a brilliant explanation.

[WFPBFORLIFE]

A non biased class act as always. Outstanding information from a reliable source.