Leading Nutritionist Breaks Down the New Food Pyramid

Rich Roll

Mar 26, 2026

Episode description

Simon Hill is a nutritionist, physiotherapist, and host of “The Proof Podcast.” We dig into the newly released U.S. Dietary Guidelines: what changed, what the science supports, and why several recommendations diverge from what the advisory committee actually found.
READ MORE👉🏼 http://bit.ly/richroll976
✌🏼🌱 - Rich

This Episode Is Brought To You By…

Shokz: Visit SHOKZ.com and use code RICHROLL to receive an exclusive offer on your purchase👉🏼https://beopen.shokz.com/RichRoll-OpenFitPro
Noble Mobile: The first phone carrier that pays you to use your phone less. Try it for just $10 with code RICHROLL👉🏼https://bit.ly/NobleMobileRRP
Rivian: Electric vehicles that keep the world adventurous forever👉🏼https://www.rivian.com

Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors

00:00:00 Introduction
00:01:30 Simon’s Initial Thoughts & Real Food Emphasis
00:03:20 Saturated Fat Recommendations & Mixed Messaging
00:05:10 Protein Source Prioritization & Plant vs. Animal
00:07:30 Advisory Committee Process & Political Influence
00:12:53 Criticism from Nutrition Organizations
00:14:24 Social Determinants & Food Industry Response
00:15:59 Guidelines’ Policy Impact & Institutional Importance
00:17:50 Positive Steps: Real Food & Public-Facing Messaging
00:19:03 Sponsor Break
00:21:47 Increased Protein Emphasis & Actual Needs
00:28:06 Plant vs. Animal Protein Quality & Muscle Outcomes
00:37:51 Older Adults, Vegan Diets, and Resistance Training
00:39:42 Holistic Definition of Protein Quality
00:41:04 Sponsor Break
00:42:25 Full-Fat Dairy Emphasis & Comparisons
00:45:47 Low-Fat Messaging & Processed Foods
00:47:46 Positive Aspects: Real Food, Sugar, Sodium
00:50:43 Structural & Environmental Barriers to Healthy Eating
00:51:52 Policy, Environment, and Public Health
00:53:58 Top-Down vs. Bottom-Up Approaches
00:55:27 Privilege, Access, and Food Environment
00:56:36 Future Roundtable Discussions & Resources
00:58:03 Final Recommendations & Closing

LISTEN / SUBSCRIBE TO THE PODCAST
Apple Podcasts: http://bit.ly/rrpitunes
Spotify: http://bit.ly/rrpspotify
Google: http://bit.ly/rrpgooglepods

Meal Planner: http://meals.richroll.com
Voicing Change Book: http://richroll.com/vc
Clips Channel: https://www.youtube.com/c/RichRollPodcastClips
Newsletter: http://bit.ly/rollcallemail

CHAPTERS
00:00:00 Introduction
00:01:30 Simon’s Initial Thoughts & Real Food Emphasis
00:03:20 Saturated Fat Recommendations & Mixed Messaging
00:05:10 Protein Source Prioritization & Plant vs. Animal
00:07:30 Advisory Committee Process & Political Influence
00:12:53 Criticism from Nutrition Organizations
00:14:24 Social Determinants & Food Industry Response
00:15:59 Guidelines’ Policy Impact & Institutional Importance
00:17:50 Positive Steps: Real Food & Public-Facing Messaging
00:19:03 Sponsor Break
00:21:47 Increased Protein Emphasis & Actual Needs
00:28:06 Plant vs. Animal Protein Quality & Muscle Outcomes
00:37:51 Older Adults, Vegan Diets, and Resistance Training
00:39:42 Holistic Definition of Protein Quality
00:41:04 Sponsor Break
00:42:25 Full-Fat Dairy Emphasis & Comparisons
00:45:47 Low-Fat Messaging & Processed Foods
00:47:46 Positive Aspects: Real Food, Sugar, Sodium
00:50:43 Structural & Environmental Barriers to Healthy Eating
00:51:52 Policy, Environment, and Public Health
00:53:58 Top-Down vs. Bottom-Up Approaches
00:55:27 Privilege, Access, and Food Environment
00:56:36 Future Roundtable Discussions & Resources
00:58:03 Final Recommendations & Closing

CONNECT WITH RICH
✩ Website - http://richroll.com
✩ Rich Roll Podcast - https://richroll.com/all-episodes/
✩ Instagram - https://www.instagram.com/richroll/
✩ Twitter - https://twitter.com/richroll
✩ Facebook - https://www.facebook.com/richrollfans
✩ Strava - https://www.strava.com/athletes/14443?oq=rich
✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/
✩ Meals - http://meals.richroll.com
✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/
✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/
✩ Support - https://www.patreon.com/richroll

Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh

* * * * *

NEW TO RICH?
Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
http://bit.ly/otillonyt
http://bit.ly/vegansglam

I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320

#richroll #richrollpodcast

Mindsip insights from this episode:

Redefine quality protein by its chronic disease impact

A 'quality protein' should be defined not just by its muscle-building effects but also by its impact on long-term chronic disease risk factors like ApoB and blood pressure.

#chronic-disease

#protein

Utilize plant protein for effective muscle protein synthesis

Plant protein may have a slower, more delayed anabolic response than animal protein, but it results in the same total muscle protein synthesis over a 24-hour period.

#muscle

#protein

Prioritize resistance training to combat sarcopenia

Age-related muscle loss (sarcopenia) is primarily caused by a lack of resistance training, not insufficient protein intake.

#sarcopenia

#strength-training

Follow Canada's dietary guidelines for optimal health

If you are looking for an official set of dietary guidelines to follow, Canada's are considered one of the best models available.

#nutrition

Recognize zip code's impact on healthspan

One of the strongest predictors of a person's healthspan is their zip code, highlighting the overwhelming influence of one's environment on health outcomes.

#environment

#healthspan

Maintain optimal protein intake for muscle health

The average American consumes 1.2 grams of protein per kilogram of body weight, which is already within the optimal range for muscle health.

#muscle

#protein

Challenge political influence on dietary guidelines for public health

Scientific advisory reports are often set aside, and politicians ultimately write the final dietary guidelines, influenced by factors beyond public health.

#nutrition

#risk

Combine vegan diet with resistance training for muscle strength

A new study on 70-year-olds found that while a vegan diet led to lower protein intake, there was no difference in muscle size or strength compared to an omnivorous diet when combined with resistance training.