Resources for Episodes

#638 & #664

With Simon Hill
#638: SIMON HILL ON PROVING PLANT-BASED DIET POSITIVES
#664: SIMON HILL: OPTIMIZING A PLANT-BASED DIET
CONTENTS

INTRODUCTION 3
About Simon Hill 4

REFERENCES FOR EPISODE #638 5

REFERENCES FOR EPISODE #664 8

The Portfolio Diet 10
Enhancing Performance With Dietary Nitrates 13
Ergogenic Supplements Summary Table: 16
Summary Of The Eight Nutrients Of Focus 17
Supplement Brand Suggestions 18

ADDITIONAL RESOURCES THAT

SUPPORT BOTH EPISODES 20
Plant Proof Food Pyramid 21
Other Plant Proof Resources 23
Coming Soon: The Proof with Simon Hill 24
The Plantpower Meal Planner 25

RESOURCES FOR EPISODES #638 + #664 WITH SIMON HILL 2

ABOUT SIMON HILL

Simon began his career as a

Physiotherapist having completed his
bachelors of physiotherapy with honours
in Melbourne, Australia. After an early
career working in private practice and
with professional Australian footballers
Simon went back to university, this
time to Deakin University, to further his
knowledge of human health through a
Masters in Nutrition Science.
On top of his formal education, Simon
spends hours and hours deciphering
scientific studies so he can help people
fuel their body to achieve their health
and wellness goals, reduce their risk of
developing chronic disease and add more
years to their life. In 2021 he published
his book The Proof is in the Plants, with
Penguin Random House, now recognised
as a bestseller having shot to the #1
non-fiction book Australia-wide in
its debut week. He is one of Chris
Hemsworth’s go-to Nutritionists.

Get your copy of Simon’s

new book, The Proof is in
the Plants.

Get your copy

PLANT_PROOF THEPROOF

RESOURCES FOR EPISODES #638 + #664 WITH SIMON HILL 3

#638: SIMON HILL ON
PROVING PLANT-BASED
DIET POSITIVES

#664: SIMON HILL: OPTIMIZING

A PLANT-BASED DIET

Learn more about the book

RESOURCES FOR EPISODES #638 + #664 WITH SIMON HILL 4

REFERENCES FOR
EPISODE #638

RESOURCES FOR EPISODES #638 + #664 WITH SIMON HILL 5

REFERENCES FOR EPISODE #638
REFERENCES AND RESOURCES TO SUPPORT THE EPISODE

Fermented Food versus Fiber: Guideline papers:

Gut-microbiota-targeted diets modulate 1. European Society of Cardiology
human immune status
2. American College of Endocrinology
Podcast Simon did with Professor Christopher
Gardner and Professor Justin Sonnenburg 3. American Cancer Society
discussing this study. Listen here on Spotify and 4. American College of Cardiology
Apple Podcasts.

Science Direct:
30 plants per week leads to better
microbiome diversity:
Soybean oil lowers circulating cholesterol levels
and coronary heart disease risk, and has no effect
American Gut: An Open Platform for Citizen on markers of inflammation and oxidation
Science Microbiome Research

Science Direct:
Low versus high carb diets: Mendelian Randomisation and LDL Papers
A to Z study
DIETFITS
Olive oil and health outcomes :
Podcast Simon did with Professor Chrisopher
Gardner on these two studies. Listen here on Trending Cardiovascular Nutrition Controversies
Spotify and Apple Podcasts. paper published in the American Journal of
Cardiology in 2017 featuring many prominent
cardiologists and doctors including Dr Dean
Ornish and Dr Kim Williams.
AHA Journal:
Two new studies (both published in 2022) that
Dietary Fats and Cardiovascular Disease have come out since this podcast also looking at
olive oil consumption and health outcomes:
• Olive oil consumption and mortality
LDL-Cholesterol and heart disease:
• Olive oil consumption and cancer
LDL-C is causal overview
LDL-C is causal mechanisms
PESA Study On Optimal LDL
Loren Cordain (author of the Paleo Diet) on
optimal LDL-C level being 50-70 mg/dl

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REFERENCES FOR EPISODE #638
REFERENCES AND RESOURCES TO SUPPORT THE EPISODE (CONT.)

Linoleic Acid (Omega 6) and

inflammation:
Effect of Dietary Linoleic Acid on Markers of
Inflammation in Healthy Persons
Increasing dietary linoleic acid does not increase
tissue arachidonic acid content in adults
consuming Western-type diets

Omega 6 intake and health outcomes:

Dietary intake and biomarkers of linoleic acid
and mortality
Biomarkers of Dietary Omega-6 Fatty Acids and
Incident Cardiovascular Disease and Mortality

Other:
Linoleic Acid (Omega 6) does not increase
inflammation
Removing livestock typically improves biodiversity
than livestock integration
FCRN Grazed and Confused Report of Holistic
Grazing
Holistic Management Review
New Zealand Incentive For Afforestation

RESOURCES FOR EPISODES #638 + #664 WITH SIMON HILL 7

REFERENCES FOR
EPISODE #664

RESOURCES FOR EPISODES #638 + #664 WITH SIMON HILL 8

REFERENCES FOR EPISODE #664
REFERENCES AND RESOURCES TO SUPPORT THE EPISODE

Ergogenic compounds: Caffeine and performance

• IOC consensus statement
Creatine and performance
Additional reading
• IOC consensus statement
• Caffeine lowers LDL-cholesterol - study
Additional reading (creatine and brain health) published in Nature 2022
• Study published in British Journal of • A Meta-analysis looking at coffee
Nutrition 2014 - no difference in brain consumption and cardiovascular disease
creatine levels between omnivores and that included over 1.2 million subjects from
vegetarians. 36 studies. Published in Circulation 2014
• Study comparing cognition between 3-5 cups of coffee per day associated with
omnivores and vegetarians given a creatine lower risk of cardiovascular disease.
supplement published in the British Journal • Coffee and health podcast Simon recorded
of Nutrition 2010 - significant difference in with Danny Lennon, Msc. Listen here on
cognition due to omnivores’ performance Spotify and Apple Podcasts.
declining (not vegetarians’ performance
increasing).
• Hamilton Roschel’s Review “Creatine Plant-based meat versus animal-
Supplementation and Brain Health”
published in Nutrients 2021
based meat
SWAP-MEAT trial (2021 Stanford trial)
Nitrates and performance
Podcast episode with Professor Christopher
• IOC consensus statement Gardener (senior author of the SWAP-MEAT trial).
Listen here on Spotify and Apple Podcasts.
• 2018 paper published in Annual Reviews by
Andrew Jones et al reviewing the evidence
looking at nitrates and performance
Additional reading on Nitrates:
Dietary strategies to lower
cholesterol:
• Mouthwash blunts NO production and raises
BP in hypertensive subjects The Portfolio Diet (2003 study)

• Mouthwash blunts NO production and raised The Portfolio Diet (2011 study)
BP in healthy subjects The Portfolio Diet (2018 Systematic Review &
Meta-analysis of Portfolio Diet interventions)
Beta-Alanine and performance
• IOC consensus statement

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THE PORTFOLIO DIET
AN EVIDENCE BASED EATING PLAN FOR LOWER CHOLESTEROL

WHAT IS THE PORTFOLIO DIET?

The portfolio diet is a way of eating that evidence

has shown can help lower cholesterol and your risk
of heart disease. Instead of focussing on what you
can’t eat, the portfolio diet is about what you can
add to your menu!
The diet includes a “portfolio” of plant foods that
you can choose from.

Research shows that medications and diet both work to lower your
cholesterol. Medications can be more effective and easier, but
some people don’t want to take medications, cannot tolerate the
side effects or want to combine a nutritious diet with medications.

NUTS, LEGUMES, FRUITS AND HOW DOES IT WORK?

CEREALS VEGETABLES

The portfolio diet is exactly as it sounds. It takes a

few dietary patterns that have been shown to lower
cholesterol and puts them together. To lower your
cholesterol, you can ‘invest’ in any one pattern,
some of them, or all of them.

MEAT ALTERNATIVES

Sourced From: Canadian Cardiovascular Society,

The Portfolio Diet

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THE PORTFOLIO DIET
AN EVIDENCE BASED EATING PLAN FOR LOWER CHOLESTEROL

Expected LDL-
NUTS: 45g Daily cholesterol lowering:

All nuts are good for your heart and cholesterol and 5–10%
contrary to conserns do not contribute to weight
gain. Add nuts as a snack between meals, adding
to salads, cereals, or yoghurt. Trying nut butter on
your toast is an option. 45g is about a handful of
nuts. If allergic to peanuts or tree nuts, try seeds.

Expected LDL-
PLANT PROTEIN: 50g Daily cholesterol lowering:

This is the most challenging component of the 5–10%

portfolio diet. Try tofu, edamame, tempeh,
nuts and beans, and consider replacing dairy
milk with soy milk.

Expected LDL-
VISCOUS (STICKY FIBRE) cholesterol lowering:

Aim to eat 2 servings of oatmeal, beans, lentils, 5–10%

and chickpeas a day. Replace bread with rye or
pumpernickel or oatcakes. Eat at least 5 servings of
fruit and vegetables every day. Aim to eat 2 servings
per day of oatmeal, barley, or cereals enriched with
psyllium into smoothies. Eat at least 5 servings per
day of vegetables (eggplant, orka) and fruit (apples,
oranges, berries) high in viscous fibre.

Expected LDL-
PLANT STEROLS: 2g Daily cholesterol lowering:

These occur naturally (soybean, corn, squash, etc.) 5–10%

but to get this amount of sterol you will require
fortified foods such as spreads, juices, yoghurt, milk
and even supplements as part of a meal.

Total: ~30%

Statins, the most effective class of cholesterol-

lowering medications, reduce cholesterol by 20–60%.

Sourced From: Canadian Cardiovascular Society,

The Portfolio Diet

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THE PORTFOLIO DIET
AN EVIDENCE BASED EATING PLAN FOR LOWER CHOLESTEROL

It’s not about one big change.

It’s not all or nothing. Just start
by introducing one component to
your diet and build from there.

Sourced From: Canadian Cardiovascular Society,

The Portfolio Diet

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ENHANCING PERFORMANCE WITH
DIETARY NITRATES

SPIN
H
TWO MAIN SOURCES OF DIETARY NITRATES LA

AC
UGU

AR
1.
Naturally found in plant foods. Two of the
best sources are dark leafy greens (kale,
spinach, arugula etc) and root vegetables
such as beetroot.

2.
T
BE E T ROO
Added to various foods, such as processed
meats (e.g salami), as a preservative.
D MEATS
C ES SE
P RO

Nitrates in Nitrates in
THE FATE OF NITRATE DEPENDS plant foods processed meats
ON ITS SOURCE

Whereas increased nitric oxide

production has been shown to improve
cardiovascular health, and performance,
N-Nitrosamines have been shown in
mechanistic studies to be carcinogenic
(cancer causing). This is one of the
mechanisms that may explain why
processed meats are associated
with an increased risk of developing
colorectal cancer. Reduced to nitrites Reduced to
and then Nitric Oxide Nitrosamines

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ENHANCING PERFORMANCE WITH
DIETARY NITRATES

THE ORAL MICROBIOME MATTERS

Bacteria located on the dorsal surface of the tongue are responsible for about
20% of plant nitrates being reduced to nitrites. In subjects with normal and
high blood pressure, studies have shown that the use of mouthwash, with
antibacterial ingredients such as Chlorhexidine, blunts nitrate to nitrite reduction
and results in a slight increases blood pressure.

RESPONSIBLE FOR

20% OF
PLANT NITRATES BEING
REDUCED TO NITRITES

PLANT NITRATES AND NON-TRAINED VERSUS TRAINED

PERFORMANCE INDIVIDUALS
Several studies have shown that plant It’s important to note that benefits
nitrates allow subjects to perform seem to be greater in non-trained people
more work for the same energy cost. (recreational athletes) than trained
Either through maintaining the same people (elite athletes). It seems that as
work rate for longer, or by producing someone becomes more aerobically fit
greater work rate over the same the ability to further improve exercise
period of time. This improved exercise efficiency decreases.
efficiency is explained by subjects
being able to produce the same output
with less oxygen uptake. This has been
observed during both endurance and
strength exercise.

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ENHANCING PERFORMANCE WITH
DIETARY NITRATES
NITRATE SUPPLEMENTATION PROTOCOL
The ergogenic benefit of dietary nitrates depends
on a few things. Firstly, the dose matters. Current
data suggests targeting >8.5 mmol (527 mg) around
2.5 hours before exercise is optimal for improving
>8.5 mmol 2.5 hrs prior to exercise
exercise efficiency and performance.

1 medium beetroot is about 110g and contains

2.5 mmol (155 mg) of nitrates. So 3.5 medium
2.5 mmol 8.7 mmol
beetroots would provide sufficient nitrates (155 mg) (543 mg)
(8.7 mmol or 543 mg) to reach this level.

Another option other than straight beets, is a green

smoothie with beets, or a green salad with beets.
The amount of nitrates in lettuce, spinach and
arugula are shown below.

FOOD SERVE NITRATES

Beetroot 1 medium 2.5 mmol

Lettuce 1 cup (fresh) 1.5 mmol (93 mg)

Spinach 1 cup (fresh) 1.04 mmol (64 mg)

Arugula (Rocket) 1 cup (fresh) 0.84 mmol (52 mg)

REFERENCES
1. Dietary Nitrate and Physical Performance. 4. Effects of Chlorhexidine mouthwash on the oral
PMID: 30130468 microbiome. https://www.nature.com/articles/s41598-
020-61912-4?fbclid=IwAR0XHqDvnZ1UicbBrbqz0ndPEGn4
2. IOC consensus statement: dietary supplements and the
Yfscdrlj-hwsbvJxzGhk7xaRZJ08a48
high-performance athlete. PMID: 29540367
3. Antibacterial mouthwash blunts oral nitrate reduction and
increases blood pressure in treated hypertensive men and
women. PMID: 25359409

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ERGOGENIC SUPPLEMENTS
SUMMARY TABLE:
MECHANISMS THOUGHT TO
TYPE RECOMMENDED DOSAGE
EXPLAIN BENEFIT

Creatine Increases muscle creatine stores 5g per day.

and thus enhances short-term,
high intensity exercise. Improves Single dose works well for most people. If you get
ability to perform repeated high- gastrointestinal upset, try spacing doses out (e.g. 2 x 2.5g
intensity activity efforts. serves).

Simon adds his to a smoothie that contains protein and

carbohydrates as there is some evidence that this helps get
more creatine into muscle cells.

Beta-Alanine Increases production of the Approx 4-6 g per day.

antioxidant carnisone which
mops up free radicals during Specifically, 65 mg per Kg of body mass. For example, if you
exercise. It’s thought that this weigh 70 kg that’s 4,550 mg or 4.55 g of Beta-alanine per day.
reduces time to fatigue and thus
If you experience paraesthesia (tingling) try splitting the dose
allows athletes to perform at a
into 2 servings spread out over the day or find a sustained
higher level for longer.
release formula.

Just like creatine beta-alanine does not have to be taken

at a specific time. What matters most is that you saturate
your cells with it by consuming the recommended dose on a
consistent basis.

Nitrates Reduces the oxygen and > 8.5 mmol (527 mg) 2–3 hours prior to exercise.
energy (ATP) cost of muscle
contraction. Allowing you to This is equal to 3.5 medium sized beetroots. If looking for a
perform more muscular work for more convenient option look for a beetroot powder.
the same duration or the same
work for a longer duration.

Caffeine Improves neuromuscular 3–6 mg/kg body mass, 30-90 minutes before exercise.
function, reduces perceived
exertion during exercise, For a person who weighs 70 Kg this works out to be
increases endorphin release 210-420 mg (a standard coffee provides 60-100 mg of
and increases alertness. caffeine). Exceeding the recommended dose does not seem
to improve performance.

Note: Some people are more sensitive to the effects of

caffeine. It’s important to consider the potential performance
benefits within the context of your body’s own response
to caffeine. If it makes you feel overly anxious, restless or
negatively affects your sleep then it might not be for you. Also
good to keep in mind if you are pregnant it is recommended
not to consume over 200 mg of caffeine per day.

Caffeine is not only found in coffee but also in

chocolate, certain teas, yerba mate, energy drinks and
pre-workout supplements.

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SUMMARY OF THE EIGHT
NUTRIENTS OF FOCUS
NUTRIENT BEST PLANT-BASED FOOD SOURCES TIPS FOR ACHIEVING HEALTHY INTAKE
OF FOCUS

Omega-3s Chia seeds, ground flaxseeds, hemp seeds, 1 tbsp of ground flaxseeds or chia seeds per day
walnuts, microalgae (2 tbsp for men)
Consider supplementing with a DHA/EPA omega-3 algae
oil (840–1000 mg daily)

Vitamin B12 Fortified foods (e.g. fortified nutritional yeast) Consume B12 fortified foods 3 times per day
or a supplement (> 1.5 mcg per serve)
Or supplement with cyanocobalamin once per day
(50–250 mcg) or once per week (2000–2500 mcg)

Vitamin D Sun, fortified plant-based milk or a supplement Aim for 1000 IU through fortified foods and/or a
supplement per day, particularly if not getting regular
sun exposure
If overweight, supplement with 3000 IU per day
If over 70 years of age, supplement with 4000 IU per day

Calcium Calcium-set firm tofu, fortified foods (orange Aim for at least 700 mg per day. Use fortified foods and
juice, plant-based milk, etc.), tahini (unhulled), supplements as required
almonds, cruciferous vegetables, kale, bok choy
Use fortified foods or supplements to help you reach your
RDI (1000–1300 mg)

Iodine Dulse, nori, wakame, iodised salt, supplement 2 tsp of dulse or wakame flakes per day, or 2 sheets of nori
Alternatively, ½ tsp of iodised salt per day or a supplement
(150 mcg daily for adults)

Iron Chlorella, legumes (incl. tofu and tempeh), Meet RDI by consuming whole plant foods
whole grains, spinach, nutritional yeast,
Consider enhancers and inhibitors to increase absorption
cashews, pumpkin seeds, dried apricots,
if you have low iron levels
blackstrap molasses
Supplement if you are diagnosed with iron deficiency
anaemia

Selenium Brazil nuts, chickpea flour, wheat bran (raw), Meet RDI by consuming whole plant foods
whole wheat flour, whole grain bread, chia
Have one brazil nut per day (if you are not allergic to
seeds, cashews, pasta (cooked), Weet-Bix,
tree nuts)
tahini, tofu (firm), barley (cooked), mushrooms,
peanut butter, couscous (cooked), pumpkin
seeds, rolled oats, sunflower seeds

Zinc Hemp seeds, pumpkin seeds, tofu (firm), Meet RDI by consuming whole plant foods
cashews, sesame seeds, tahini, pine nuts, lupin
Cook with garlic and onion to increase absorption
flakes, pecans, chickpeas (cooked), peanuts,
flaxseeds, quinoa (cooked)

If you want to take a multivitamin that covers all of

these look for something like Nutrikynd’s Essential 8.

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SUPPLEMENT BRAND
SUGGESTIONS
Everyday multivitamin for adults following a plant-
predominant or exclusive diet:

Nutrikynd Essential 8 Use code

Simon takes this and an algae oil (840mg of combined THEPROOF
DHA/EPA) supplement daily. for 5% off

(Note: Simon is paid by this company for his work as the

Head of Science Communications and Formulations)

Prenatal supplements for adults following a plant-predominant of

exclusive diet:

Mega Food Baby & Me (available on iHerb which ships to most

countries)

Metagenic Pregnancy Care Advanced

Tresos Natal
Note: currently there really isn’t a perfect prenatal supplement on the market
for mother’s consuming a plant-exclusive diet. The reason I recommend the
above 3 is because unlike many other brands they include choline - an important
vitamin during pregnancy. In addition to a comprehensive prenatal that contains
choline, I also recommend supplementing with at least 500 mg of DHA per
day during pregnancy. New research suggests this can help reduce the risk
of premature birth. If your prenatal contains under 50 mcg of Vitamin B12 per
day I would also add a B12 supplement to your daily supplement protocol (50-
250mcg per day) to ensure you maintain healthy B12 status during pregnancy.
While most prenatals do contain B12, it’s usually in a very small quantity
because they are made for omnivores who are getting B12 through their diet
(and thus need less via a supplement).

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SUPPLEMENT BRAND
SUGGESTIONS
Making calcium fortified plant-based milk:

Buy a red algae calcium powder like Green Nutritionals or red algae calcium
liquid like Nature’s Answer.
Add 1,000 g of calcium per 1.5L of plant-based milk
If making a nut-based milk (e.g. almond) be sure to add the calcium powder/
liquid after squeezing milk through a nut bag. That way all of the calcium ends
up in your milk. Always shake well before serving (the calcium will sink to the
bottom when stored).

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ADDITIONAL RESOURCES THAT
SUPPORT BOTH EPISODES

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PLANT PROOF FOOD PYRAMID

ULTRA-PROCESSED
FOODS WHOLE GRAINS
1 SERVES 3+ SERVES

SERVINGS PER DAY

HIGH-FAT
PLANT FOODS LEGUMES
3+ SERVES (INCL. TOFU + TEMPEH)
3+ SERVES*
(NUTS, SEEDS,
AVOCADO AND OILS)

BERRIES OTHER VEGETABLES

2+ SERVES (ALL TYPES)
3+ SERVES

OTHER FRUIT (ALL TYPES) GREENS + CRUCIFEROUS VEGETABLES

3+ SERVES 3+ SERVES

SERVING SIZES
Cooking oils: 1 tbsp (≈100–120 calories) Berries: ½ cup
High-fat plant foods: medium avocado, 30 g nuts/seeds or Other fruits: 1 medium fruit or ½ cup chopped
1 tbsp oil Greens and cruciferous vegetables: ½ cup chopped
Legumes: ½ cup cooked or 150 g tofu/tempeh Other vegetables: 1 medium vegetable or ½ cup chopped
Whole grains: ½ cup cooked or 2 slices of whole grain bread

It’s not all or nothing

If you choose to eat animal foods within your plant- it’s ok to have modest amounts of animal protein
based, where possible try to stick to fatty fish (e.g. in your diet. Especially from these sources. This
salmon) and low fat dairy. While science clearly plant-forward diet is often a good place for people
shows there is huge benefits in eating more plant to start to get the hang of things before moving
protein, from a purely human health perspective, towards a more plant-exclusive diet.

*
* I recommend increasing this to 4 or more serves of legumes per day for people who are
relatively active, pregnant, lactating, or are 60 or older, as higher protein intake is more
important for these groups (see Principle 2 in The Proof is in the Plants). If that's you,
you can make room for these foods by reducing your intake of whole grains.

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PLANT PROOF FOOD PYRAMID

12

THIRST MEAL TIMING 9 3

Plain water for thirst: Best indicator of hydration is clear to Eat within a 10–12 hour window (e.g. 7am–7pm). Enjoy a
light straw coloured urine hearty breakfast and lighter dinner. Try to avoid food a few
hours before bed
Alcohol: Avoid alcohol or minimise to 1 drink per day for
women or 2 drinks per day for men
Calcium-fortified plant milk: Fortified plant milk with at least
100–150 mg of calcium per 100 ml. Aim for 1.5 cups per day SPICES, FRESH HERBS OR OTHER

Sprouts, nutritional yeast, turmeric, oregano, garlic, parsley,

coriander, chives, black pepper, etc.
SUN

20 mins of sun daily

OIL

TRY NOT TO MISS If choosing to cook with oils, be mindful of the high caloric
density, especially if your goal is weight loss. Simon uses
extra virgin olive oil for salads and medium temperature pan
Ground flaxseed or chia seeds: 1 tbsp/day for women, cooking. And a refined avocado oil for cooking at higher
2 tbsp/day for men temperatures. For oil recommendations see the Plant Proof
Brazil nuts: 1 per day Oil Pyrmid.
Seaweed: 2 tsp of dulse or wakame flakes
Enhance iron absorption: Lemon juice, onion and/or garlic SUPPLEMENTS
Enhance zinc absorption: Onion and/or garlic
1. Vitamin B 12 (everyone following a WFPBD)
Soaking and sprouting grains, legumes, nuts and seeds
2. Vitamin D (if not getting 20 mins of sun daily)
significantly increases nutrient levels and makes them
easier to absorb 3. Omega-3 DHA/EPA algae oil supplement (not essential
but recommended)
For dosage amounts along with more details, see Principle 4:
Consider nutrients of focus

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OTHER PLANT PROOF RESOURCES
THESE GUIDES ARE COMPLIMENTARY AND AVAILABLE ON
SIMON’S WEBSITE

TRACKING
THE PLANT PROOF FOOD YOUR PROGRESS
AND OIL PYRAMIDS
AN ADDITIONAL RESOURCE FOR THE PROOF IS IN THE PLANTS
AN ADDITIONAL RESOURCE FOR THE PROOF IS IN THE PLANTS

SIMON HILL SIMON HILL

Nutritionist, Creator of the Plant Proof Podcast Nutritionist, Creator of the Plant Proof Podcast
and Author of The Proof is in the Plants and Author of The Proof is in the Plants

THE PLANT PROOF FOOD AND TRACKING YOUR

OIL PYRAMIDS PROGRESS

A colour copy of the Plant Tools to help you track

Proof food and oil pyramids. your progress as you adopt
a plant-based approach.

BLOOD TEST GUIDE

AN ADDITIONAL RESOURCE FOR THE PROOF IS IN THE PLANTS

SIMON HILL
Nutritionist, Creator of the Plant Proof Podcast
and Author of The Proof is in the Plants

BLOOD TEST GUIDE SUPPLEMENT GUIDE

The laboratory tests you should Everyday and performance

consider speaking to your supplements supported by
doctor about to objectively science that you may want to
monitor your health status. consider to compliment your
plant-based diet.

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WITH SIMON HILL

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RESOURCES FOR EPISODES #638 + #664 WITH SIMON HILL 25

 plantproof.com

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