The Proof with Simon Hill

Plant-based nutrition has rarely been more contested. Seed oils are vilified, butter is celebrated, protein is treated as a pure quantity question, and nutrition epidemiology is routinely dismissed by people who have never read one of its papers. In this episode, I sit down with Dr Andrea Glenn, an Assistant Professor at NYU and Visiting Scientist at the Harvard T.H. Chan School of Public Health, to look at what the strongest evidence actually shows. We cover the recent plant-versus-animal protein data from the Nurses' Health Studies and Health Professionals Follow-up Study, the Portfolio Diet, the new CHEAP trial, the JAMA Internal Medicine butter and plant oil paper, and the new 2026 AHA dietary guidance. What we cover: The plant-to-animal protein ratio and its association with cardiovascular and coronary heart disease risk The Portfolio Diet, what it contains, and how its LDL-lowering effects compare to a low-dose statin Butter, beef tallow, tropical oils, and what the latest mortality data show Why "low-carb" is not one diet, and why food sources matter as much as the macronutrient breakdown A grounded defence of nutrition epidemiology and the role of food frequency questionnaires Practical takeaways for how to eat in line with the new AHA guidance This is the conversation I wanted to have for anyone tired of nutrition by hashtag. If it lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference. To follow more of Dr Andrea Glenn's work, find her on Instagram at instagram.com/andrea.glenn.rd, on X at x.com/andreaglennrd, and on LinkedIn at linkedin.com/in/andrea-glennrd. Intro (00:00) Plant vs Animal Protein Ratio and Heart Disease (01:17) Does Total Protein Amount Also Affect CVD Risk? (05:33) Why Nutrition Epidemiology Critics Often Get It Wrong (11:00) Where Epidemiology Fits in the Evidence Hierarchy (17:28) Sensitivity Analyses: How Scientists Test Their Results (22:16) What It's Like Doing Science at Harvard (28:55) The Portfolio Diet: Origins and the Science Behind It (32:21) The CHEAP Trial: Testing Portfolio Diet Long-Term (41:03) Portfolio Diet in Cohort Studies: What the Data Shows (50:24) Unsaturated Fats: Are They Inherently Heart-Protective? (56:16) Phytosterol Supplements: LDL Benefits vs Safety Questions (01:00:06) Butter vs Plant Oils: What Mortality Data Actually Shows (01:06:57) Plant vs Animal MUFAs and Type 2 Diabetes Risk (01:12:11) Low-Carb Diet Quality and Diabetes Risk: New Data (01:15:37) 2026 AHA Dietary Guidelines: Key Differences Explained (01:20:23) Portfolio Diet's Potential to Reduce Disease Burden (01:26:35) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. LMNT ships to the U.S. and Canada, with sparkling flavors available only in the contiguous U.S. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Ultra-processed foods are now the central nutrition conversation of the decade, but the gap between the marketing and the evidence has never been wider. In this episode, I sit down with registered nutritionist and Sunday Times bestselling author Rhiannon Lambert to bring some practical clarity to what the science actually says. We get into how the NOVA system can be too blunt to be useful, why calorie counts on packets are often 30 to 40 per cent inaccurate, what the most recent UPF and cancer data actually shows, and how to spot the difference between sensible fortification and the additives that are genuinely worth questioning. What we cover: What ultra-processed foods really are, and why the NOVA category is so blunt The food matrix and why calorie labels can be misleading UPFs, cancer risk, and the UCL home-cooking study The UK colourings linked to hyperactivity, MSG, and artificial sweeteners How to read a label in under thirty seconds Practical strategies for cooking more at home, even on a budget This is a conversation about reclaiming the kitchen without falling into purism. If it lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference. To learn more from Rhiannon Lambert, visit her clinic at rhitrition.com, follow her on Instagram at instagram.com/rhitrition and TikTok at tiktok.com/@rhitrition, and pick up her books, The Unprocessed Plate **and The Fibre Formula. You can also find her co-hosting The Wellness Scoop podcast with Ella Mills. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. ProLon ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at ProLonLife.com. ProLon ships within the United States. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. HomeServe HomeServe helps protect your home from unexpected repair costs, covering things like plumbing, electrical, and HVAC issues that standard insurance often doesn’t include. With 24/7 support and access to local contractors, it takes the stress out of urgent repairs. Plans start from $4.99 a month at HomeServe.com. WHOOP WHOOP, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. WHOOP ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Peptides are being marketed as solutions for everything from injury recovery to longevity, but what does the science actually say? In this episode, Dr Leigh Baxt joins me to break down what peptides are, how drug development really works, and why so many of the claims circulating online are running far ahead of the evidence. We explore the difference between approved peptide medicines and unregulated products sold online, why anecdotes are not enough, and what people should understand before putting these compounds into their bodies. What We Cover What peptides are and why they are not new FDA-approved peptide drugs versus unregulated peptides sold online Why scientists are concerned about the current peptide boom How drugs are developed and why most ideas fail Why animal and cell studies are not enough to establish safety and efficacy The problem with using “natural” as a proxy for safe How to think critically about peptide marketing and anecdotal claims This is an important conversation for anyone trying to make sense of the peptide boom and separate genuine science from wellness hype. To learn more from Dr Leigh Baxt, follow her on Instagram at @sciencemomscicomm. I also recommend exploring Unbiased Science, where science communication is made far more accessible for the public. You can follow the project on Instagram, Threads, Facebook, LinkedIn, X, subscribe on Substack, and watch on YouTube. The views expressed are her own and she is not representing her employer. Intro (00:00) Stanford Expert Breaks Down the Peptide Hype (00:53) The Skill Set Behind Real Drug Development (05:09) FDA Approved vs Research Only Peptides Explained (08:03) Why Most Drug Candidates Never Become Medicine (11:06) Peptide Reclassification What Changes and What Doesn't (15:59) The Biological Risks Nobody Mentions About Peptides (20:36) Why Natural Peptides Are Not Necessarily Safe (23:00) What Safety Tests Drugs Must Pass First (28:51) Accepting Unknown Risk What That Actually Means (33:31) How to Find Credible Health Experts Online (36:13) Why Drug Development Always Requires A Team (39:19) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Cozy Earth Cozy Earth’s sheets are designed to keep you cool by wicking heat and moisture away from your body, helping you sleep deeper and wake less. Get up to 20% off at cozyearth.com with code THEPROOF. Cozy Earth ships worldwide. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. ProLon Ready for your own reset? For a limited time, ProLon is offering The Proof listeners 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program. Visit ProLonLife.com to claim your discount and bonus gift. ProLon ships within the United States. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I’m joined by Dr Belinda Beck to challenge long-held beliefs about osteoporosis and bone health. We break down what actually works, what doesn’t, and why many people are being given outdated advice. We explore the science of bone adaptation, the importance of heavy resistance training, and how to think about prevention and treatment across the lifespan. What We Cover Why walking is not enough for bone health How heavy lifting changes bone strength What DEXA scans can and cannot tell you The impact of menopause on bone loss Exercise vs medication for osteoporosis Common myths and misleading advice If you want to better understand how to build and protect your bones, this episode is a must-listen. You can learn more about Dr Belinda Beck’s work via her website, follow updates on Facebook, or explore her clinical and training work at The Bone Clinic and ONERO. Intro (00:00:00) Why Your Doctor Is Wrong About Bone Exercise (00:01:44) The Silent Fracture Crisis No One Is Catching (00:08:34) How Much of Bone Loss Can You Actually Control? (00:14:23) Why Your DEXA Score Misses the Bigger Picture (00:17:28) What Blood Tests Actually Reveal About Your Bones (00:24:58) The Trial That Changed Osteoporosis Exercise Guidelines (00:30:00) The Exact Load Needed to Rebuild Bone (00:38:31) Why Static Holds Won't Build Your Bones (00:43:47) Strength Training Cuts Fracture Risk by 78% (00:47:57) Why Osteoporosis Guidelines Are Still Getting It Wrong (00:51:03) Should You Combine Bone Meds With Heavy Training? (00:55:45) More Exercise + Meds = Better Bone Outcomes (01:02:47) How Menopause Destroys Bone (And What Fights Back) (01:06:35) The Hidden Bone Risk of GLP-1 Weight Loss Drugs (01:11:05) Bone Gadgets and Gimmicks: What the Science Says (01:14:01) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. Caraway Caraway’s cookware set is a favourite for a reason. It can save you up to $190 compared to buying items individually, and The Proof listeners can take an additional 10% off at CarawayHome.com or by using code PROOF at checkout. Caraway. Non-toxic cookware made modern. Caraway ships within the United States. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I return to a conversation I promised to continue - sitting back down with Prof Tim Spector, MD, to explore everything that has changed in microbiome science since Episode 224. Tim and the ZOE team have now published a landmark Nature paper with 34,000 microbiome samples, run a clinical trial comparing personalized nutrition against government guidelines, and Tim has published a book on fermentation science. We cover why most probiotics are scientifically obsolete, a practical ranked guide to fermented foods, the TMAO pathway linking gut bacteria to cardiovascular risk, and the estrobolome - the gut bacteria that recycle estrogen in women. If you have the gut health basics in place, this conversation tells you what to prioritize next. What We Cover The ZOE Microbiome Health Ranking 2025: what 34,000 gut microbiomes revealed about the species that actually matter A practical guide to fermented foods: how much, how often, and whether pasteurised versions count The TMAO mechanism - how your gut bacteria may influence the cardiovascular risk of red meat Why most probiotic supplements use strains that are 100 years out of date The estrobolome: how gut bacteria control estrogen recycling in women The menopause - microbiome connection and what ZOE's latest research shows Building a healthier gut microbiome is less about one dramatic intervention and more about consistent, moderate changes compounding over time. This conversation gives you the clearest picture yet of which changes to prioritise. To connect with the guest, follow Tim Spector on Instagram at @tim.spector and explore ZOE at zoe.com. Intro (00:00) Why Gut Diversity Is a Flawed Metric (01:58) Does the Microbiome Actually Cause Disease? (15:23) Vegan vs. Omnivore Microbiomes (26:52) Why ZOE Made Their Research Public (31:49) Prebiotics Beat Probiotics in RCT (39:46) The Case for More Fiber (46:43) How to Buy Fermented Foods (53:32) Resistant Starch vs. Polyphenols (59:42) Are "Natural" Sugars Any Different? (01:03:12) Time-Restricted Eating & the Microbiome (01:11:21) What's Next for Zoe Research (01:18:35) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Pique Tea Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @theproof Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this episode, I’m joined by Dr Kevin Hall from the NIH to unpack the science behind ultra-processed foods, energy balance, and the new U.S. Dietary Guidelines. We explore what controlled feeding studies reveal about why people tend to eat more calories on ultra-processed diets, and whether it’s the foods themselves or the broader environment driving these effects. What We Cover Key takeaways from the new U.S. Dietary Guidelines What ultra-processed foods actually mean in research vs policy Why people eat more calories without noticing The role of energy density and hyper-palatable foods Whether ultra-processed foods can be improved rather than eliminated Individual variability in response to diet A fascinating look at the intersection of biology, behaviour, and the modern food system. You can learn more about Dr Kevin Hall’s work at his website, follow him on X, or connect on LinkedIn. His book, Food Intelligence: The Science of How Food Both Nourishes and Harms Us, co-authored with Julia Belluz, explores the science of metabolism and ultra-processed foods. Intro (00:00) 2025 Dietary Guidelines First Impressions (01:03) Why They Avoided "Ultra-Processed" Language (04:11) The UPF Definition Nobody Agrees On (09:59) What Actually Makes You Overeat UPFs (19:08) Two Food Properties That Hijack Your Calories (27:38) What Happens When You Fix Ultra-Processed Food (34:28) Why Big Food Won't Fix Its Own Products (45:08) How We Went from Famine Fear to Calorie Glut (51:33) Why Some People Overeat UPFs and Others Don't (58:12) Is Obesity Actually Genetic? (1:01:22) Carbs vs. Fat: What the Data Actually Shows (1:06:34) Keto vs. Low-Fat: The Metabolic Ward Results (1:17:35) A Top Nutrition Scientist's Honest Diet Advice (1:26:22) Will Food Labels Actually Change What You Eat? (1:33:11) "Am I a Food Industry Shill?" -Kevin Hall (1:41:36) Why Kevin Hall Left the NIH for Drug Research (1:44:29) The Study He'd Run With Unlimited Funding (1:47:49) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Mill Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com using code THEPROOF. Mill ships within the United States. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I speak with Dr Lora Giangregorio about how to train for stronger bones, better balance, and long-term independence. We break down what actually matters when it comes to preventing fractures and improving bone health. We explore the role of resistance, balance, and impact training, and how to apply these in a practical, sustainable way. What We Cover Why starting where you are matters more than following a perfect plan How balance, strength, and impact training work together What progressive overload looks like in real life Why effort matters more than the weight you lift How to safely introduce impact training The role of protein and energy intake in bone health This episode is a practical guide to building strength and resilience for the long term. To explore more of Dr Lora Giangregorio’s work, follow her on TikTok, connect with her on LinkedIn, and visit her University of Waterloo profile to learn more about her research in bone health, exercise, and fracture prevention. Intro (00:00) The Real Cost of Fractures (01:25) Is Osteoporosis a Lifelong Process? (06:39) Who Is Most at Risk for Fragility Fractures (09:32) What Actually Determines Fracture Risk (12:49) How a DEXA Scan Works and How to Read Your Results (26:30) How to Monitor Bone Loss and Choose the Right Treatment (32:06) How Menopause Accelerates Bone Loss (41:52) Bone Health Myths Debunked (46:08) Evidence-Based Exercise Guidelines for Bone Health (59:15) The Three Pillars of Bone Health Exercise (1:04:15) Why Specificity and Progressive Overload Matter (1:09:48) How to Structure Your Weekly Bone Health Training (1:13:39) Resistance Training for Bone Health (1:22:31) How to Choose the Right Load and Effort (1:27:10) Making Bone Health Exercise Accessible to Everyone (1:38:09) High-Risk Exercises to Avoid with Low Bone Density (1:42:22) Does Yoga, Swimming, or Cycling Help Your Bones? (1:47:18) What Is Bone Fit and Who Is It For? (1:52:47) How to Safely Build Up to Impact Training (1:55:57) Free Resources for Fracture Recovery (2:02:06) Nutrition for Bone Health (2:05:10) GLP-1 Drugs and Bone Loss (2:12:48) Future Research on Exercise, Creatine, and Bone Health (2:16:09) Why Effort Matters More Than the Weight You Lift (2:22:15) What Is Possible When You Commit to Bone Health (2:25:48) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Cozy Earth Cozy Earth’s sheets are designed to keep you cool by wicking heat and moisture away from your body, helping you sleep deeper and wake less. Get up to 20% off at cozyearth.com with code THEPROOF. Cozy Earth ships worldwide. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I’m joined by Christopher Gardner and Ty Beal to break down the science and debate behind the latest U.S. Dietary Guidelines. We explore ultra-processed foods, protein recommendations, plant-based alternatives, and how nutrition evidence is interpreted when shaping national dietary advice. Despite disagreements on specific points, this conversation highlights how much common ground exists when scientists engage in open, constructive dialogue. What We Cover Why the Dietary Guidelines process became controversial Conflicts of interest and transparency in nutrition science The science behind ultra-processed foods and the NOVA classification Plant-based meats versus conventional meat Protein intake, muscle health, and ageing Fibre intake and the biggest nutritional gaps in Western diets When you zoom out from the debates, the fundamentals remain clear: diets built around whole foods, fibre-rich plants, and minimally processed ingredients consistently support better health. To connect with the guests and explore more of their work, follow Christopher Gardner on Instagram and LinkedIn, and learn more about his research through the Stanford Nutrition Studies Research Group. You can follow Ty Beal on Instagram, subscribe to his YouTube channel, and explore his research at tybeal.com. Intro (00:00) Should Diet Advice Include Sustainability (06:06) Why Canada's Food Guide Beats America's (13:52) How Much Protein Do Americans Actually Need? (23:49) Can Regenerative Farming Fix Meat's Problem? (35:31) How the Dietary Guidelines Committee Works (42:32) Do Conflicts of Interest Corrupt Diet Guidelines? (50:11) Scientists React to the New 2025 Guidelines (57:50) The Saturated Fat vs Seed Oils Debate (01:12:03) Why Health Equity Divided the Committee (01:22:18) Diet Wars: Stopping the Science Undermining (01:32:59) Epidemiology vs RCTs: Which Evidence Wins? (01:43:24) Ultra-Processed Foods: Where NOVA Gets It Wrong (01:53:12) Are Plant-Based Meats Just Ultra-Processed Junk? (01:57:58) Should Plant-Based Milks Be Fortified? (02:05:46) Low Carb vs Low Fat: What Protects Your Heart? (02:12:21) High Protein Diets and the Hidden Fiber Gap (02:18:11) GLP-1 Drugs and Your Protein Needs (02:22:27) How Much Protein to Preserve Muscle With Age? (02:28:46) Diet Guidelines Both Scientists Agree On (02:39:22) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. ProLon Ready for your own reset? For a limited time, ProLon is offering The Proof listeners 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program. Visit ProLonLife.com to claim your discount and bonus gift. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com. Caraway  Caraway’s cookware set is a favourite for a reason. It can save you up to $190 compared to buying items individually, and The Proof listeners can take an additional 10% off at CarawayHome.com or by using code PROOF at checkout. Caraway. Non-toxic cookware made modern. Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I’m joined by Dr Kristen Knutson to unpack circadian health and how timing influences our metabolism, cardiovascular health, and sleep quality. We discuss the role of morning light, meal timing, exercise, and regularity, and why modern lifestyles often push our biology out of sync. Dr Knutson also clarifies common misconceptions about melatonin, wearable sleep trackers, and what to do if you wake up in the middle of the night and struggle to fall back asleep. What We Cover What circadian health is and how disruption occurs in everyday life Why morning light is the strongest signal for your internal clock Meal timing basics, including why avoiding food close to bedtime matters Exercise timing and the simple rule most people should follow Sleep health beyond hours slept: quality, timing, and regularity Practical strategies for waking during the night and falling back asleep Understanding circadian rhythms can help you make small changes that support better sleep, better energy, and long-term health. To connect with the guest, follow Dr Kristen Knutson on LinkedIn and explore her research profile via Northwestern Feinberg. Intro (00:00) America’s 24/7 Problem (02:48) Night Owls: Is Your Sleep Schedule Genetic? (14:04) Why "Catching Up" on Sleep Fails (20:00) How to Use Light & Melatonin (29:16) Meal Timing and Weight Gain (37:27 The Best Fasting Window for Your Circadian Rhythm (43:25) Can Late Workouts Ruin Sleep? (48:07) Deep Sleep vs. REM (55:23) How Your Brain Fights to Recover (58:32) Hacks for Falling Back To Sleep Quickly (01:03:27) The Holy Trinity of Health: Diet, Exercise, and Sleep (01:12:00) One Simple Step to Start Today (01:15:56) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Mill Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com using code THEPROOF. Mill ships within the United States. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Dr Lauren Colenso-Semple and Dr Alyssa Olenick join me to answer a question I hear constantly from women in midlife: “Why am I putting in so much effort, but not seeing the results?” We break down what matters most for strength, body composition, and long term health, and what is simply noise. You’ll come away with a clear framework for resistance training, a realistic view of cardio, and a calmer approach to progress that does not rely on fear, perfection, or menopause specific gimmicks. What We Cover Why effort and the right stimulus matter more than “working hard” A simple full body lifting template for busy weeks How to know if you are training close enough to failure Why cardio is still important, and how to think about intensity The cortisol and overtraining myths that keep women stuck How protein, consistency, and dieting patterns affect results If you want a plan you can actually stick with, this one will help you focus on the basics that move the needle. Intro (00:00) The Real Reason Your Fitness Progress Has Stalled (02:00) Why Women Should Lift Heavy (10:40) Maximize Your Training ROI ( 21:29) Fitness Fact vs. Fiction (34:17) How Your Body Changes with Age (40:59) The Busy Woman’s Guide (53:30) Why Reps & Rest Matter ( 1:11:54) Which Goal Should You Prioritize in Midlife? ( 1:29:52) Eating for Muscle Growth (1:44:43) Building Muscle While Losing Fat (1:54:36) Finding Workouts You Love (2:09:13) HIIT, Zone 2, and What Your Heart Really Needs (2:14:58) Balancing Cardio Intensities (2:25:14) Signs Your Cardiovascular Training is Actually Working (2:30:25) Midlife Fitness Truths (2:38:02) Final Takeaways: Strategies for Longevity (2:47:29) Connect with Dr Lauren Colenso-Semple on Instagram and at drlaurencs.com. Follow Dr Alyssa Olenick on Instagram, listen to The Messy Middle Podcast, subscribe on YouTube, and visit doclyssfitness.com for practical, science based guidance on training and midlife health. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. Pique Tea Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Dr Brad Schoenfeld and Alan Aragon join me to explore protein requirements, recomposition, and how to structure resistance training for long-term strength and muscle retention. We discuss calorie deficits, effort, failure, recovery, and the training variables that matter most for healthy ageing. What We Cover Protein targets in and out of a calorie deficit Recomp versus surplus for muscle growth Effort, failure, and rep range myths Recovery, soreness, and cold exposure Cardio, interference, and real-world training balance If you care about building muscle, preserving strength, and avoiding unnecessary complexity, this episode is a practical guide to getting the basics right. To connect with the guests and explore more of their work, follow Alan Aragon on Instagram and Twitter, and visit his website at fitadvancement.com for research reviews, in-depth nutrition analysis, and mentorship offerings. You can follow Dr Brad Schoenfeld on Instagram and Twitter for ongoing insights into resistance training science and hypertrophy research. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe (UK, Germany, France, etc.), Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

The 2025 US Dietary Guidelines are out, and they’ve sparked debate across the nutrition world. In this episode, I sit down with Dr David Katz to examine where the new recommendations align with science and where they diverge from the Dietary Guidelines Advisory Committee’s evidence review. We discuss the increased emphasis on meat and protein, contradictions around saturated fat and full-fat dairy, the controversy around seed oils, and what everyday people should actually focus on. What We Cover Why David believes science was subordinated to ideology The protein recommendation: do most Americans need more? Meat versus legumes for long-term health Saturated fat limits and whether the guidelines contradict themselves Full-fat dairy: beneficial, neutral, or harmful? Seed oils, essential fats, and common misconceptions The role of fibre and what gets displaced when protein increases The simple dietary pattern most associated with longevity Despite the noise, one principle remains consistent: eat real food, mostly plants, in balanced combinations. The fundamentals of good nutrition have not changed. You can connect with Dr David Katz on LinkedIn, Facebook, and X (Twitter). To learn more about his work, visit davidkatzmd.com, explore Diet ID, and discover the True Health Initiative. Intro (00:00) Initial Reactions to the New Dietary Guidelines (01:36) Political Influences on Dietary Guidelines (08:54) Specific Departures from Evidence-Based Recommendations (18:58) Historical Context and Modern Diet Quality (33:55) Protein Quality and Public Health (41:10) Regenerative Agriculture and Legumes (46:29) Understanding Fats in Our Diet (50:10) Contradictions in Dietary Guidelines (01:01:22) Dairy Consumption: Pros and Cons (01:10:20) Personalizing Your Diet for Optimal Health (01:19:25) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. ProLon Join my Guided Group Fasting Protocol starting March 9th using ProLon’s 5-Day Fasting Mimicking Diet, a science-backed program designed to support metabolic health while still allowing you to eat. Reserve your spot and claim 15% off at ProLonLife.com. ProLon ships within the United States. Mill Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com/THEPROOF using code THEPROOF. Mill ships within the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at http://livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at http://eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Can diet really reverse atherosclerosis, or is that an overpromise? Since sharing my own coronary CT angiogram results, this question has come up almost daily. In this episode, I revisit the best clinical trials to see what the evidence actually says. I break down six randomised controlled trials and explain how different dietary patterns influence plaque progression, plaque stability, and cardiovascular events. What we cover What atherosclerosis is and how it develops over time The tools used to measure plaque and artery health Evidence from six major randomised controlled trials on diet and atherosclerosis What Mediterranean and low fat diets actually achieve in practice Whether diet still matters if you are already on medication Key takeaways for prevention, progression, and long term heart health Diet cannot do everything, but the evidence shows it can meaningfully change the trajectory of atherosclerosis and reduce cardiovascular risk. Intro (00:00) What is Atherosclerosis? Understanding Plaque Buildup (02:06) 4 Ways to Measure Plaque: CAC, IMT, CTA, and QCA (05:35) The Gold Standard: 6 Randomized Controlled Trials (RCTs) (09:36) The 1990 Lifestyle Heart Trial (Dean Ornish) (12:20) The STARS Trial: Omega-3s & Fiber for Plaque Reversal (19:17) The SCRIP Trial: Stacking Lifestyle and Medication (23:36) PREDIMED Study: The Power of the Mediterranean Diet (26:53) CORDIOPREV Results: Secondary Prevention of Heart Disease (32:53) DISCO CT Trial: Modern AI Imaging of Plaque Changes (39:24) Summary of Clinical Evidence: What Actually Shrinks Plaque? (43:53) 3 Critical Takeaways for Managing Your Heart Health (46:25) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. Pique Tea Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

I’m joined by Dr Robert Eckel to unpack why obesity is far more complex than a BMI number and why insulin resistance plays such a central role in cardiometabolic disease. We discuss preclinical versus clinical obesity, fat distribution, metabolic risk, and what actually improves health outcomes beyond weight loss alone. What We Cover Why BMI is only a starting point Preclinical versus clinical obesity explained Why visceral fat matters more than total fat How insulin resistance develops with excess body fat Who may benefit most from weight loss interventions GLP-1 therapies, benefits and open questions A practical, evidence-based conversation that reframes how we think about obesity, risk and long term health. Introduction (00:00) Clinical vs Preclinical Obesity: How Should Obesity Be Defined? (05:21) Why Is Obesity Difficult to Diagnose and Treat in Practice? (08:06) How Genetics and Environment Influence Body Fat Gain (20:27) What Is Insulin Resistance and Metabolic Syndrome? (32:23) How Insulin Sensitivity Relates to Clinical Obesity (55:26) Why Insulin Resistance Begins in Adipose Tissue (59:49) Physiological vs Pathological Insulin Resistance Explained (01:04:47) How Physical Activity Improves Insulin Sensitivity (01:10:46) Family History, Genetics, and Cardiometabolic Risk (01:12:30) Individualised Obesity Treatment Guidelines in Clinical Care (01:15:40) How GLP-1 Receptor Agonists Are Used in Obesity Management (01:16:12) What Is the Obesity Paradox in Cardiometabolic Disease? (01:22:01) Future Projections for Obesity and Cardiometabolic Health (01:30:07) Public Health Challenges in Preventing Excess Adiposity (01:40:23) Practical Clinical Takeaways and Final Thoughts (01:44:15) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

Fertility is not just about timing ovulation. In this episode, Dr Natalie Crawford explains how sleep, stress, insulin resistance, diet, toxins, supplements, and lifestyle choices influence egg and sperm quality, miscarriage risk, and fertility outcomes. We cover fertility myths, evidence-based nutrition, supplements that matter, and when medical treatments like IVF or egg freezing make sense. What We Cover Sleep, inflammation, and hormone signalling Insulin resistance and reproductive health Strength training, stress, and metabolic resilience Fertility nutrition and soy myths Supplements that support fertility Sex, ovulation timing, and common misconceptions Fertility treatments and realistic expectations A practical, compassionate, and science-driven conversation for anyone planning a pregnancy or struggling to conceive. You can learn more from Dr Natalie Crawford by preordering her book The Fertility Formula at nataliecrawfordmd.com/book. You can also follow her on Instagram for ongoing fertility education, and listen to her podcast As a Woman. Intro (00:00) How Personal Loss Changed Medical Practice (03:34) Infertility, Isolation, and the Power of Support Systems (11:32) Fertility Is Not Luck: How Empowered Choices Shape Outcomes (16:03) Common Fertility Myths and Misconceptions (21:31) Sperm Health, Lifestyle, and Testosterone Risks (32:59) Chronic Inflammation and Its Impact on Reproductive Health (42:50) Egg Quality vs Age: What Really Drives Infertility (50:55) Hidden Signs of Chronic Inflammation You Shouldn’t Ignore (01:01:22) Tracking Your Menstrual Cycle as a Vital Health Sign (01:10:34) Birth Control and Fertility Awareness (01:19:17) Lifestyle Changes That Can Improve Natural Fertility (01:28:33) Why Sleep Is Critical for Hormones, Fertility, and Metabolic Health (01:34:13) Muscle Mass, Insulin Resistance, and Fertility Health (01:43:48) How Food Influences Inflammation (01:53:33) Supplements That Support Fertility and Egg Quality (02:05:56) Fertility Supplement Red Flags (02:15:55) Everyday Behavioral Toxins That Harm Fertility (02:29:46) Common Fertility Myths Explained (02:36:19) When to Consider Medical Interventions for Infertility (02:42:43) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. ProLon Just in time for the new year, ProLon’s 5-Day Fasting Mimicking Diet offers a science-backed way to support metabolic health while still allowing you to eat. ProLon is offering The Proof listeners 15% off their 5-day nutrition program at ProLonLife.com. Caraway Caraway’s cookware set is a favourite for a reason. It can save you up to $190 compared to buying items individually, and The Proof listeners can take an additional 10% off at CarawayHome.com or by using code THEPROOF at checkout. Caraway. Non-toxic cookware made modern. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Could your gut microbiome influence how many calories you absorb from the same food? Karen Corbin explains the science behind energy absorption, faecal calorie loss, and why feeding your microbes may support metabolic health. We also cover practical diet upgrades, the reality on probiotics, and where microbiome research is heading next, including metabolite signatures and gut–brain links. What We Cover How the microbiome may change calorie absorption and energy balance Why fibre and resistant starch matter, and how to increase them Where “lost” calories go, and what microbial biomass could mean Probiotics vs prebiotics: what is worth your time and money How fast microbiome changes can happen with diet The future: metabolites, objective diet measures, and brain health research Thanks for listening. If you enjoyed it, share the episode and subscribe for more evidence-based conversations. You can keep up with Dr Karen Corbin’s latest research by connecting with her on LinkedIn and exploring her profile at the AdventHealth Research Institute. Intro (00:00) Can the Gut Microbiome Increase or Reduce Calorie Absorption? (01:02) Karen Corbin’s Microbiome Research Journey in Nutrition Science (04:17) New Microbiome Experiments That Could Change How We Eat (11:17) Energy Balance Explained: Calories, Metabolism, and Weight Gain (18:28) How Scientists Study the Gut Microbiome (29:19) Is the Gut Microbiome Causing Obesity and Metabolic Disease? (38:54) How Medications Like Metformin Affect the Gut Microbiome (43:31) Can a High-Fiber Microbiome Diet Reduce Hunger and Cravings? (45:06) Liver Fat, Type 2 Diabetes, and Metabolic Dysfunction Explained (50:44) Best Diet and Nutrition Strategies for Fatty Liver Disease (56:01) How Diet Changes the Gut Microbiome and Metabolism (1:02:27) Probiotics vs Prebiotics: What Actually Improves Gut Health? (1:07:08) GLP-1 Weight Loss Drugs and Their Effects on the Microbiome (1:13:07) Gut Microbiome Metabolites and How They Impact Health (1:16:28) Gut-Brain Connection: How the Microbiome Affects the Brain (1:21:57) Future of Gut Microbiome Research and Personalized Nutrition (1:30:24) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

In this episode, Drew Harrisberg and I go deep on life beyond macros and metrics. We talk about gratitude, regret, ageing, and how constant optimisation can quietly pull us away from what actually matters. We also cover living with type 1 diabetes, health tech, social sport, future wellness trends, and why simplicity, connection, and play may be the real foundations of long-term wellbeing. What We Cover Optimisation culture versus presence and joy Regret, legacy, and end-of-life reflections Health data, CGMs, and the mental load of tracking Type 1 diabetes and daily decision fatigue Paddle, play, and the power of social movement Where wellness trends may be heading next A thoughtful, wide-ranging conversation on health, meaning, and living well. To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose, where you can also find his training program. To hear more from Drew, check out his previous episodes on The Proof. Intro (00:00) Dietary Changes and Reflections (03:18) Insulin Sensitivity, Dietary Fat, and Metabolic Health (10:25) Bone Health and Exercise in Older Adults (14:56) Protein Intake, Leucine, and Muscle Protein Synthesis (32:15) Controlled Studies vs. Real-World Results (38:24) How Older Adults Should Optimize Protein Intake (45:13) Ethical and Environmental Trade-Offs of Plant-Based Diets (57:10) Reflecting on Life, Priorities, & Regrets (01:10:15) The Ideal Self vs the “Ought” Self (01:17:27) Struggles with Distraction and Presence (01:24:50) The Future of Longevity Retreats (01:37:44) The Over-Optimization Trap in Health and Life (01:45:08) Why Upcoming Dietary Guidelines May Spark Controversy (01:48:46) Will America’s Obesity Rates Finally Decline? (01:58:30) Music, Creativity, and Personal Challenges (02:04:31) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

I sit down with Dr Luc van Loon to unpack what really happens to protein in the body, from digestion to muscle and organ tissue. We explore why muscle protein synthesis is often misunderstood, how inactivity drives muscle loss, and what the research actually says about protein needs across the lifespan. What We Cover Ice baths and their impact on muscle adaptation Protein absorption, muscle protein synthesis, and common myths Anabolic resistance and the role of physical activity Protein needs in ageing, illness, and recovery Plant based versus omnivorous diets and muscle health A deep dive into protein science, ageing, and what matters most for preserving muscle and function. Intro (00:00) How Protein Research Evolved in Exercise Physiology (02:07) How Muscle Protein Synthesis Actually Works (Mechanisms Explained) (04:01) Tracing Amino Acids From Food Into Muscle Tissue (07:00) Biggest Myths About Protein Intake (What the Public Gets Wrong) (10:02) Protein Digestion, Absorption, and Where Amino Acids Go (17:25) Anabolic Resistance Explained: Why Muscle Response Declines With Age (38:16) How Much Protein Do You Really Need? Optimal vs Adequate Intake (46:41) How Protein Digestion Studies Are Designed (And Their Limitations) (53:22) Omnivore vs Vegan Diets: Muscle Protein Synthesis Compared (1:00:12) Protein Quality vs Quantity: What Actually Builds Muscle (01:08:52) Protein Powders, Isolates, and Supplements: Do They Help? (01:11:08) Protein Requirements (01:15:08) IGF1, Protein Consumption and Cancer (01:16:32) Amino Acids Explained: How the Body Rebuilds Protein From Steak (01:22:34) Anabolic Response Explained: When Amino Acids Actually Build Muscle (01:28:59) Supplements and Muscle Protein Synthesis (01:30:35) Muscle Protein Turnover, Aging, and Preventing Muscle Loss (01:38:59) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off FOR LIFE when you shop exclusively at Piquelife.com/simon. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In Part 2 of Highlights of 2025, I revisit some of the most important conversations from the year on The Proof, covering cardiovascular prevention, blood pressure, cholesterol, nutrition, sustainability, and performance. Featuring insights from Dr Laurence Sperling, Dr Thomas Dayspring, Dr Dan Soffer, Dr Raymond Townsend, Dr Hannah Ritchie, Dr Iñigo San Millán, and Dr Dawn Mussallem, this episode focuses on evidence-based strategies for reducing long-term risk and improving healthspan. What we cover: LDL cholesterol and ApoB targets for prevention and regression Blood pressure, ageing, and lifestyle interventions Lp(a) risk and emerging therapies Diet quality, sustainability, and realistic dietary swaps Soy, breast cancer outcomes, and plant protein Creatine dosing, safety, and performance benefits If you want a clear-eyed, evidence-based look at heart health and longevity, this episode pulls it all together. Intro (00:00) Optimal LDL & Blood Pressure Levels to Prevent Heart Disease - Dr Laurence Sperling (01:13) Keto Diet, Cholesterol & Heart Health Explained - Simon Hill (11:19) Why Heart Disease Happens Even When You’re Doing Everything Right - Dr Thomas Dayspring and Dr Dan Soffer (29:07) Who Should Start Statins or Cholesterol-Lowering Therapy - Dr Thomas Dayspring and Dr Dan Soffer (53:28) What Hypertension Really Means and Why It’s Misunderstood - Dr Raymond Townsend (1:08:20) Lifestyle Habits That Naturally Lower Blood Pressure - Dr Raymond Townsend (1:20:28) Can You Lower Lipoprotein(a) or Is It Genetic - Simon Hill (1:27:37) Plant-Based Diets, Nutrition Needs & Climate Impact - Dr Hannah Ritchie (1:32:05) Lactate, Mitochondria & Longevity - Dr Iñigo San Millán (1:45:48) The Biggest Healthy Eating Questions in Cancer Prevention - Dr Dawn Mussallem (1:57:29) Creatine Benefits, Safety & Performance - Simon Hill (2:05:07) Does Creatine Timing Matter - Simon Hill (2:11:40) Does Creatine Harm the Kidneys - Simon Hill (2:13:58) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off FOR LIFE when you shop exclusively at Piquelife.com/simon. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Welcome to Part 1 of our Highlights of 2025 series, where I revisit the most important conversations from the year on The Proof, spanning nutrition science, misinformation, and long-term health. This episode features highlights from Dr Matthew Nagra, Dr Rupy Aujla, Drew Harrisberg, Dr Steven Novella, Dr Bill Harris, Dr David Katz, Doug Evans, Dr Suzanne Devkota, Dr Jessica Knurick, and Dr Walter Willett, covering protein quality, dietary fats, gut health, diet quality, and public health. What we cover: Plant vs animal protein and the leucine debate Protein needs for health, performance, and ageing Science vs anecdotes and spotting misinformation Seed oils, omega-6 fats, and common myths Olive oil quality and how to choose well Butter vs plant oils and mortality risk What diet quality really means Sulforaphane and the science of sprouts Gut health, microbiome diversity, and testing limitations Public health narratives and why focus matters Thank you for joining me for Part 1 of Highlights of 2025 on The Proof. I hope this episode helps you hold onto nuance, prioritise outcomes over ideology, and move into the year ahead with clarity and confidence. Intro (00:00:00) Plant Protein vs Animal Protein: Leucine, Muscle & Diet Quality - Simon Hill (00:01:16) Is the Protein Debate Really Over? Muscle, Health & Sustainability Explained - Dr Matthew Nagra (00:11:10) How Much Protein Do You Actually Need for Aging, Gut Health & Longevity? - Dr Rupy Aujla (00:23:45) Why Health Anecdotes Spread Faster Than Science (And Why It Matters) - Drew Harrisberg (00:36:14) Why Smart People Fall for Pseudoscience in Nutrition & Health - Dr Steven Novella (00:52:29) Are Seed Oils Actually Harmful? Omega-6 Fats & Inflammation Explained - Dr Bill Harris (00:59:24) How to Choose the Healthiest Olive Oil (Quality, Labels & Polyphenols) - Simon Hill (01:07:58) Butter vs Plant Oils: What the Evidence Says About Mortality & Heart Health - Dr Matthew Nagra (01:13:33) What Does a High-Quality Diet Really Mean for Longevity? - Dr David Katz (01:19:49) Sulforaphane, Sprouts & Cellular Protection: How Food Impacts Longevity - Doug Evans (01:38:34) How the Gut Microbiome Affects Health (And What You Can Change) - Simon Hill (01:46:38) What Actually Defines a “Healthy Gut”? Microbiome Testing Explained - Dr Suzanne Devkota (01:50:00) What Is MAHA? Nutrition Science, Misinformation & Public Health - Dr Jessica Knurick (02:02:53) Saturated Fat, Dietary Guidelines & Why Policy Still Matters - Dr Walter Willett (02:11:17) How to Improve Diet Quality at a Population Level - Dr David Katz (02:13:35) Seed Oils vs Beef Tallow: Wellness Claims vs Scientific Evidence - Drew Harrisberg (02:20:50) Why the Omega-6 Controversy Refuses to Die - Dr Bill Harris (02:24:52) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I’m joined by cardiac dietitian Michelle Routhenstein to unpack why heart disease prevention is still so misunderstood. We explore cholesterol confusion, blood pressure, saturated fat, carbs, supplements, and why personalised nutrition matters far more than rigid dietary rules. Michelle explains how food choices influence plaque progression, inflammation, gut health, and heart rhythm, and why sustainable habits, not extremes, are key for long-term cardiovascular health. What We Cover Why heart disease is still largely preventable yet so common Cholesterol, ApoB, and the biggest nutrition myths patients face Blood pressure as the most powerful but ignored risk factor Soluble fibre, unsaturated fats, and gut health for heart protection Menopause, metabolic changes, and shifting cardiovascular risk Supplements vs food, and when medication still matters A practical, evidence-based conversation on how to protect your heart for the long term. You can learn more from Michelle Routhenstein by following her on Instagram, connecting with her on LinkedIn, or visiting her website for resources and ways to work with her. Intro (00:00:00) Nutrition Is Central to Heart Health (00:01:23) Prevention vs Treatment: Where Cardiology Gets It Wrong (00:04:20) Becoming a Cardiac Dietitian (00:09:47) Preventing Cardiovascular Disease Before It Starts (00:12:39) What a Truly Heart-Healthy Diet Looks Like (00:18:53) Carbohydrates & Heart Health Explained (00:23:40) Personalized Nutrition, Biomarkers & Omega-3s (00:30:35) Cholesterol, Fats & Fiber Explained Simply (00:46:32) Saturated vs Unsaturated Fats (00:48:17) Adjusting Diets Based on Cholesterol Response (00:53:20) Seed Oil Myths & Online Nutrition Controversies (01:13:28) Sodium, Visceral Fat & Cardiometabolic Risk (01:24:56) GLP-1s, Menopause & Individualized Heart Care (01:32:27) Real Patient Transformations & The Future of Cardiac Care (01:42:43) Supplements Can Support But Not Replace Nutrition (01:49:59) Dietitians & Cardiologists Working Together (02:05:39) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode I sit down again with microbiome researcher Dr Suzanne Devkota to explore what a healthy microbiome really is and how we can support it. We unpack diversity, early life programming, fibre and microbiota accessible carbohydrates (MACs), plus the genuine role of probiotics, prebiotics and postbiotics. Suzanne also shares cutting edge research on short chain fatty acids, Akkermansia, inflammatory bowel disease, visceral fat and colon cancer, and helps separate solid science from the noise you see online. What We Cover What the microbiome is and how it differs along the digestive tract Why diversity is a key marker of gut health and how chronic disease and diet affect it Early life influences on the microbiome, from birth mode to first foods The realities of stool testing, different methods, and how to interpret results with care Probiotics versus prebiotics versus postbiotics, when each may or may not be useful MAC rich foods, short chain fatty acids and why butyrate is so important for gut barrier integrity The Akkermansia story, mucus, leaky gut and why focusing on one bug is misleading New data on IBD, gut leakiness, bacteria in fat tissue and links to fibrosis and metabolism I hope this conversation gives you a clearer, more grounded view of gut health and helps you focus on practical, sustainable steps that genuinely support your microbiome. You can learn more from Dr Suzanne Devkota by following her on Instagram, or by visiting the Cedars-Sinai Human Microbiome Research Institute and the Devkota Lab. Intro (00:00:00) The Microbiome Conversation (00:01:16) How Diversity Shapes Your Gut’s Health and Resilience (00:04:40) The First Three Years That Shape a Lifetime (00:08:09) What Microbiome Tests Can and Can’t Tell You (00:11:05) Probiotics, Prebiotics, Postbiotics (00:18:05) The Quiet Power of Short-Chain Fatty Acids (00:34:47) The Fiber Controversy and What People Get Wrong (00:47:58) How Daily Habits Quietly Reshape Your Microbiome (00:49:28) Antibiotics, Resetting, and Rebuilding Your Gut (00:52:07) How Early-Life Factors Imprint Your Gut for Decades (00:56:57) Why Chronic Inflammation and IBD Connect Back to the Microbiome (01:03:14) What We’re Learning About Colon Cancer and the Gut (01:16:13) The Future of Microbiome Science and Personalized Gut Care (01:27:45) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode I am joined by Mark Manson, author of The Subtle Art of Not Giving a Fck*, to talk about why so many of us build our lives around “shitty values” and what it takes to change. We discuss regret, shame and the stories we tell ourselves, and how taking responsibility without blaming yourself can transform the way you move through the world. Mark shares his counterintuitive values framework, why you actually need failure, uncertainty and rejection, and how contemplating your own mortality can help you decide what really deserves your limited time and energy. What We Cover Why “shitty values” are so alluring in early adulthood and how to recognise them in your own life The gap between your stated values and your lived behaviour, and why your actions tell the truth Responsibility versus fault, and how owning your choices creates agency after heartbreak and other setbacks People pleasing, approval seeking and the cost of caring too much what others think Why you should be willing to be disliked for something that matters and how this builds real trust How Mark thinks about “not giving a fuck” today and why it is really about better priorities, not apathy By the end of the episode you will have a more honest way to look at your own values, practical tools for choosing better problems, and a new appreciation for time, mortality and what is truly worth caring about. Intro (00:00:00) Rethinking Your Younger Self (00:02:05) What We Get Wrong About Values (00:05:36) Time, Maturity, and Self-Deception (00:08:09) The People Who Hold Up the Mirror (00:12:07) When Culture Points Us the Wrong Way (00:15:44) The Making of an Unlikely Bestseller (00:21:03) “I’m Enough”… But Am I Really? (00:38:38) The Five Counterintuitive Values (00:44:50) Responsibility Isn’t Blame (00:50:41) Living With Maybe (00:56:23) What ‘Not Giving a F*ck’ Actually Means (01:01:45) Seeing Life Through a Finite Lens (01:11:53) Why Boredom Still Matters (01:20:32) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Dr Walter Willett has spent more than fifty years at the forefront of nutrition research, leading landmark studies that have shaped how we think about fat, carbohydrates, protein and chronic disease. In this episode, he joins me to untangle decades of confusion around saturated fat, seed oils, dairy, eggs, plant protein and more, and to explain what a truly healthy dietary pattern looks like when you consider both human health and planetary health. We explore how evidence from long term cohorts, clinical trials and global dietary patterns converges on a common theme, and what the Planetary Health Diet means in practical terms for you and your family. What We Cover How nutrition science has evolved and why the big picture is now clearer. Why the source of fat and carbohydrate matters more than the amount. The truth about seed oils, saturated fats, and dairy. Protein quality, plant to animal ratios, and what matters most for longevity. How diet affects cognitive ageing and dementia risk. The planetary health diet and how to eat for both people and planet. This is a nuanced, evidence based conversation with one of the most influential nutrition scientists of our time. I hope it helps you feel less confused and more empowered in the choices you make every day. The Fat Misconception of the 1970s (00:01:35) Media, Internet & Public Misinformation (00:05:36) Current Blind Spots & Future Predictions (00:09:55) Dietary Changes & Public Health Impact (00:13:47) Why the Mediterranean Diet Still Leads the Pack (00:18:02 How Nutrition Research Really Works (00:23:33) Fats, Oils, and the Myths That Won’t Die (00:32:57) Dairy: Health vs. Environmental Costs (00:45:35) Protein Intake & Healthy Aging (00:59:57) Fiber's Role in Health (01:19:59) Can Diet Protect Our Brain? (01:29:43) Food Choices and the Future of the Planet (01:40:48) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. SKIMS Upgrade your underwear drawer with SKIMS Mens. Soft, stretchy and built to stay in shape, they provide comfort and freedom of movement for training or everyday wear. Shop SKIMS Mens at SKIMS.com. Let them know we sent you! After you order, select "podcast" in the survey and choose The Proof from the dropdown. And if you’re looking for the perfect gifts this season - the SKIMS Holiday Shop is now open at SKIMS.com.

Dr Jessica Knurick joins me to examine the systems influencing America’s health. We discuss the gap between individual choices and public health realities, the rise of MAHA, and why many proposed solutions fail to address the real drivers of chronic disease. Jessica breaks down regulation, subsidies and the role of corporations, the truth about food dyes and additives, and why SNAP remains essential for reducing food insecurity and improving health outcomes. What We Cover Jessica’s path into public health communication Individual behaviour versus systemic influence The MAHA movement and its limitations How regulation and subsidies shape our food environment What the evidence really shows about additives and food dyes Why SNAP matters and the consequences of defunding Policies that could genuinely improve child and adult health A timely and important conversation that brings clarity to a confusing and polarised nutrition landscape. You can connect with Dr Jessica Knurick on Instagram and TikTok, or visit her website and Substack to explore her work and evidence based insights on public health, nutrition and the systems shaping our wellbeing. Intro (00:00:00) The Unexpected Moment That Changed Everything (00:01:26) The Hidden Systems Behind Your Health (00:09:14) Agencies That Protect (or Fail) Public Health (00:18:11) The Dietary Guidelines You Thought You Knew (00:20:32) “Toxins,” Food Dyes, and the Real Story Behind Processed Foods (00:38:13) The Corporate Playbook Shaping America’s Health (00:47:56) A Program Millions Rely On… Yet Few Understand (00:57:38) The Hidden Battles Over Food Regulation (GRAS, Additives & More) (01:12:16) Science Funding, Misinformation, and Who Gets to Shape the Narrative (01:19:25) If You Want Better Health in America, Start Here (01:30:24) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Go to Piquelife.com/simon and get 20% off sitewide FOR LIFE plus a complimentary exclusive holiday bundle. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. BetterHelp This is a paid advertisement from BetterHelp. This month, don’t wait to reach out. Whether you're checking in on a friend or reaching out to a therapist yourself, BetterHelp makes it easier to take that first step. Our listeners get 10% off their first month at BetterHelp.com/THEPROOF. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Do women really need a completely different training plan to men, or has the "women are not small men" message been taken too far? I am joined by exercise scientist Dr Lauren Colenso-Semple to explore what the science actually shows about female physiology, menstrual cycles, menopause and strength training. We look at how women respond to exercise in real outcome studies, where hormone based claims come from, and how to build a simple, effective programme without getting lost in unnecessary complexity. What We Cover How similar men and women are in their basic responses to strength and endurance training The evidence on menstrual cycle based programming and why cycle syncing is not supported by muscle protein synthesis data Fasted vs fed training in women when total calories and protein are controlled Ageing, muscle, bone and why strength work and balance matter for fall prevention Protein targets in older adults and why training is the primary driver of gains Creatine, recovery and whether any supplements are uniquely helpful for women This episode will help you cut through confusing sex specific advice and build a training approach that is practical, sustainable and evidence based. If you want to hear more from Dr Lauren Colenso-Semple, you can explore her work on her website and connect with her on Instagram. Intro (00:00) Why Women Can’t Train Like Small Men (01:01) What Most Research Gets Wrong About Female Physiology (02:44) How Hormones Shape Training and Recovery (04:10) What the Data Really Says About Exercise for Women (06:00) Do Women Need Sex-Specific Training Plans? (10:26) Fasted vs Fed Workouts: Which Is Better for Women? (33:41) What Your Muscle Fibers Reveal About Performance (39:11) Can Strength Training Reverse Aging? (42:05) The Truth About Bone Density and Longevity (46:46) How Protein and Creatine Boost Results (01:05:05) The Most Effective Training Strategies for Women (01:15:15) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code theproof for up to 35% off your first order at livemomentous.com. SKIMS Upgrade your underwear drawer with SKIMS Mens. Soft, stretchy and built to stay in shape, they provide comfort and freedom of movement for training or everyday wear. Shop SKIMS Mens at SKIMS.com. Let them know we sent you! After you order, select "podcast" in the survey and choose The Proof from the dropdown. And if you’re looking for the perfect gifts this season - the SKIMS Holiday Shop is now open at SKIMS.com. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Protein is one of the most talked-about nutrients, yet confusion remains about how much we need and which sources are best. I am joined by Dr Matthew Nagra to unpack the science on protein intake, plant versus animal sources, and how to build strength and longevity without compromising your health or the planet. What We Cover The evidence-based protein range for muscle and strength How plant and animal protein compare when total intake is matched Why training drives results more than protein alone New findings linking plant protein to lower chronic disease risk What the Andrea Glenn study reveals about protein density and heart health IGF-1 and mTOR myths and what the data really show The environmental and practical case for plant protein Protein plays a vital role in health, ageing and performance. This episode will help you cut through the noise and make confident, evidence-based choices. You can learn more from Dr Matthew Nagra by following him on Instagram and YouTube, or by visiting his website where he shares articles, resources and practical advice on nutrition and healthy living. Intro (00:00) The Protein Problem No One Can Agree On (00:57) Are You Eating Enough or Too Much Protein? (6:10) The Truth About Plant vs Animal Protein (16:16) What Really Drives Muscle Growth (21:57) The Surprising Science on Protein and Aging (24:42) Does Your Protein Choice Affect Disease Risk? (41:02) What Long-Term Studies Reveal About Health and Longevity (44:58) Is More Protein Always Better? (58:11) Why Nutrition Research Is So Confusing (01:07:10) The Hidden Cost of Animal Protein (01:13:35) Final Thoughts That Might Change How You Eat (01:43:53) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Eight Sleep  Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $700 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code theproof for up to 35% off your first order at livemomentous.com. AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

I’m joined by author and coach Axel Schura to explore how hardship can lead to transformation. Axel shares his story of stage four cancer and the mindset shifts that inspired his new book “Maybe This Is Happening For You, Not To You”. We discuss fear, recovery, and how to find strength and meaning when life feels uncertain. What We Cover Shifting from “why me” to “what now” Facing fear with curiosity and compassion Tools for anxiety and rebuilding confidence Lessons from Viktor Frankl and the Chinese farmer story The power of belief and responsibility in healing A moving reminder that even in our hardest moments, there is always the potential for growth and meaning. Connect with Axel on Instagram, where he shares insights on mindset, personal growth, and emotional resilience. You can also visit axelschura.com to learn more about his work and get his new book “Maybe This Is Happening For You, Not To You” at axelschura.com/maybe. For more of Axel’s content, including his podcast and YouTube channel, head to his Linktree. How Axel Shura Turned Pain Into Purpose After Stage 4 Cancer Diagnosis (00:00) Confronting Death for the First Time (18:10) Reflecting on the Journey (25:11) Practical Advice for Dealing with Fear (41:03) Reframing Fear and Embracing Life (51:10) The Power of Feedback and Facing Judgment (55:34) Mini Risks and Overcoming Isolation (01:07:25) The Importance of Belief and Vision (01:12:30) The Chinese Farmer Story: Embracing Uncertainty (01:17:28) Radical Responsibility and Viktor Frankl's Influence (01:24:46) Concluding Thoughts and Reflections (01:29:49) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

Dr Dawn Mussallem’s life has defied all odds. After surviving stage 4 cancer, severe heart failure, and a heart transplant, she ran a marathon just one year later. In this conversation, I sit down with Dawn as she shares what she’s learned about resilience, faith, and the science of healing. We explore the mindset behind recovery, how food and lifestyle can prevent disease, and the lessons from decades of cancer research and clinical care. It’s a deeply human discussion on what it means to live with intention, vitality, and compassion. What We Cover Mindset, purpose, and finding meaning in adversity Plant-based diets for cancer prevention and metabolic health Fasting, sleep, and stress management Supplements, Omega-3s, and key nutrients to focus on Myths about seed oils, soy, and grains GLP-1 medications, muscle preservation, and weight management Why connection, joy, and movement are central to longevity A testament to the strength of the human spirit—and a guide to living better, not just longer. Connect with Dr Dawn Mussallem on Instagram or LinkedIn to follow her work in lifestyle medicine, cancer recovery, and longevity research. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com. AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

In this episode, I continue my conversation with Dr Raymond Townsend, Professor of Medicine at the University of Pennsylvania. We explore how to optimise and treat high blood pressure through lifestyle, medication and a deeper understanding of the latest clinical evidence. Dr Townsend explains how much risk reduction comes from lowering blood pressure, what the newest AHA/ACC guidelines recommend, and how diet, exercise and sleep all play a role in protecting your arteries, kidneys and brain. What We Cover Why lowering blood pressure matters The latest hypertension guidelines When to start medication Key lifestyle interventions for long-term health Common myths about salt, diet and protein New therapies and what’s on the horizon Blood pressure is not just a number — it is a reflection of your overall health. This episode provides a practical guide to lowering it safely and effectively. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. BetterHelp This is a paid advertisement from BetterHelp. This World Mental Health Day, we’re celebrating the therapists who’ve helped millions of people take a step forward. If you’re ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at BetterHelp.com/THEPROOF. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I am joined by Dr Raymond Townsend, Director of the Hypertension Programme at the University of Pennsylvania. We discuss what drives high blood pressure, how it affects the body, and practical steps to protect your heart, kidneys and brain. Dr Townsend explains how genetics, age, lifestyle and arterial stiffness contribute to hypertension, how to measure blood pressure correctly, and why early action and empathy make such a difference in long-term outcomes. What We Cover Understanding blood pressure readings How hypertension harms the heart, brain and kidneys Lifestyle and genetic contributors Why arterial stiffness increases with age The right way to measure blood pressure When lifestyle changes or medication are needed High blood pressure is preventable, manageable and worth your attention long before symptoms appear. Introduction (00:00) Key Takeaways from 40 Years in Hypertension (01:14) What does “hypertension” actually mean? (08:54) How Blood Pressure Works: Systolic vs diastolic explained simply (12:10) Why High BP Is Dangerous: Heart, brain & kidney damage mechanisms (14:35) What Are the Main Causes of Hypertension (28:03) The Aging Process and Blood Pressure (33:50) Can arteries stay flexible and young through exercise and recovery (37:46) Why even young adults should care about blood pressure control (40:01) Dementia and Blood Pressure: The Long-Term Connection (41:16) Awareness and Diagnosis of Hypertension (43:52) Measuring Blood Pressure Correctly (47:10) When to Intervene: Thresholds and Treatments (56:52) Primary vs. Secondary Prevention (01:01:56) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. SKIMS Upgrade your underwear drawer with SKIMS Mens. Soft, stretchy and built to stay in shape, they provide comfort and freedom of movement for training or everyday wear. Shop SKIMS Mens at SKIMS.com. Let them know we sent you! After you order, select "podcast" in the survey and choose The Proof from the dropdown.

In this episode I am joined by Dr Iñigo San Millán, exercise physiologist, researcher, and coach to Tour de France champion Tadej Pogačar. His work places lactate at the centre of human health, showing it as a fuel and biomarker rather than a waste product. We discuss how lactate offers a new lens on mitochondrial health, what Zone 2 training really achieves, and why these insights apply to both elite athletes and anyone seeking longevity. What We Cover Lactate myths and the truth about its role in energy Differences between athletic and diseased lactate profiles Zone 2 training and mitochondrial health Balancing training methods for metabolic flexibility Diet, lactate, and critiques of Zone 2 This conversation shows why understanding lactate could be key to improving performance, preventing disease, and ageing well. You can connect with Dr Iñigo San Millán on Instagram and Twitter, where he shares insights on exercise physiology, metabolism, and performance. Follow along to learn more about his research and practical applications for both athletes and everyday health. Understanding Lactate as a Biomarker and Signalling Molecule (00:00) Historical Misconceptions About Lactate and Fatigue (04:03) How the Body Uses Lactate as a Fuel Source (06:09) Lactate in Health, Metabolic Function, and Disease (10:25) Exercise, Lactate Dynamics, and Energy Balance (16:39) What Research Reveals About Lactate and Mitochondrial Function (19:03) Exercise Prescription and Training Zones Explained (26:20) High-Intensity Exercise: What Happens to Lactate Levels? (37:87) VO₂ Max, Mitochondria, and Aerobic Fitness (45:02) Supporting Mitochondrial Function for Disease Prevention (48:37) Designing Exercise Programmes for Longevity and Healthspan (51:19) Resistance Training and Its Impact on Metabolic Health (1:00:10) How Diet and Exercise Influence Mitochondrial Function (01:04:42) Is Zone Two Training Really the Key to Endurance? (01:10:39) Final Reflections on Lactate, Training, and Metabolic Adaptation (01:19:47) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

What happens when you suddenly lose hearing in one ear? In this solo episode, I share my experience with sudden sensorineural hearing loss, from the moment it struck to the treatments I pursued and the outcome. Along the way I explain what the evidence says about oral steroids, intratympanic injections, hyperbaric oxygen therapy, and more, while also reflecting on the emotional side of navigating this health scare. What I Cover The onset and diagnosis of sudden hearing loss Oral steroids, intratympanic injections, and antivirals Hyperbaric oxygen therapy and recovery odds Emotional challenges and mindset shifts Key take-home lessons if this happens to you This is a personal and practical episode that may one day help you or someone you know act quickly in a critical moment. What Happened When I Lost Hearing in One Ear? (00:00) How Is Sudden Hearing Loss Diagnosed? (09:19) What Causes Sudden Hearing Loss? (14:50) Sudden Hearing Loss Treatment Protocol Explained (21:06) Do Hyperbaric Oxygen & Lifestyle Help? (25:35) How Fast Can Hearing Return? (30:06) Key Lessons for Recovery (38:52) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this episode, I’m joined by Dr Jed Fahey, nutritional biochemist who pioneered sulforaphane research at Johns Hopkins, and Doug Evans, author of The Sprout Book. We discuss why broccoli sprouts are one of the most powerful foods you can grow at home and how to use them safely and effectively. Jed explains the science of sulforaphane and the strongest clinical evidence so far, while Doug shares practical advice for sprouting at home, seed safety, and making sprouts part of everyday meals. What We Cover Sulforaphane and its unique effects in the body The most promising human trials How much broccoli sprout or supplement is useful Sprouts compared with supplements and mature vegetables Food safety and storage How to sprout easily at home Sprouts are simple, affordable, and surprisingly powerful, and this episode shows you how to get started. You can connect with Doug through Instagram, where he shares insights on health, wellness, and sprouting. Explore more of his work at The Sprouting Company, and follow The Sprouting Company on Instagram for practical tips and inspiration to bring sprouting into your daily life. If you want to hear more from Dr Jed Fahey, you can access his website and connect with him on Twitter. He has lots of exciting things in the works. Why Sprouts Stayed a Garnish: History, Culture & the Profit Problem (00:00:00) Are Vegetables Less Nutritious Today? (00:10:16) Can Sulforaphane and Sprouts Help Prevent Disease? (00:25:09) Broccoli vs Sprouts: How Sulforaphane Is Formed and Absorbed (00:40:26) How Does Sulforaphane Protect the Body? (00:49:01) Can Broccoli Sprouts Prevent Cancer, and How Much Do We Need? (00:57:08) Can You Trust Sprout Supplements? (01:04:14) Sulforaphane’s Role in Viruses, Pollution, Autism & Parkinson’s (01:13:30) Sprouts for Short-Term vs Long-Term Health (01:26:54) Making Sprouts Accessible For Everyone (01:37:30) How Do You Grow Sprouts Safely at Home? (01:52:58) Are Homegrown Sprouts Safe From Contamination? (01:58:47) Science Meets Mission: Sprouts, Purpose, and Prevention (02:08:51) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I’m joined by Hannah Ritchie, senior researcher at Our World in Data and author of Clearing the Air. We dive into the data behind climate change, exploring what’s driving it, how solutions are developing, and why optimism is not misplaced. Hannah breaks down the role of food, energy, and industry in emissions, explains where media narratives can create “climate whiplash,” and shares why imperfect solutions still move us in the right direction. What We Cover Food, diet, and agricultural emissions Renewable energy vs fossil fuels Electric vehicles and battery concerns Aviation’s role in climate change AI’s growing energy footprint Individual choices vs systemic change This conversation is a reminder that climate change is solvable, and that progress is already underway. You can connect with Hannah Ritchie on Bluesky and through her newsletter, Sustainability by Numbers, or explore her work at hannahritchie.com and Our World in Data. Why We Get Confused About Climate Solutions (00:00:00) The Real Barriers: Cost, Fear, and Trust (00:10:12) Climate Change Impacts on Heat, Health, and Food (00:19:01) Can Plant-Based Diets Meet Nutrition Needs? (00:36:56) Which Food Swaps Most Reduce Emissions? (00:43:02) Is Regenerative Beef Better for the Climate? (00:50:18) Do Plant-Based Meats Help the Environment? (00:57:49) Why We Still Rely on Fossil Fuels (01:04:17) Do Wealthy Countries Owe the World Clean Energy? (01:17:39) AI and Climate: Problem or Solution? (01:24:28) Electric vs Petrol Cars: Which Is Better? (01:29:09) Can Technology Decarbonize Aviation? (01:42:18) Who’s Responsible: Individuals or Government? (01:51:02) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

What does balance really mean for diet, and why is nuance so often lost in nutrition debates? In this episode, I sit down again with Dr David Katz to explore diet quality, ultra-processed foods, supplements, and the broader links between human and planetary health. In this episode, we cover: Why balance is the key to diet quality Beef, ethics, and planetary health Keto and carnivore, the rise of anecdotes online Ultra-processed foods and why they drive overeating Supplements, evidence, controversies, and David’s personal approach A grounded and insightful discussion on how to cut through the noise and focus on what really matters for long-term health. You can connect with Dr David Katz on LinkedIn, Facebook, and X (Twitter). To learn more about his work, visit davidkatzmd.com, explore Diet ID, and discover the True Health Initiative. The Critical Role of Diet in Chronic Disease and Longevity (00:00:00) What Does a High-Quality Diet Actually Mean? (00:05:03) Why Balance Is the Essence of Diet Quality (00:12:07) What Does a Balanced Diet Look Like in Practice? (00:20:30) Why Should We Eat Less Beef? (00:23:44) Plant-Based vs Omnivore Diets: Which Is Healthier? (00:30:25) Are Keto and Carnivore Diets Healthy Long-Term? (00:38:49) How Can We Fight Nutrition Misinformation? (00:45:56) How Ultra-Processed Foods Hijack Appetite and Drive Overeating (01:00:12) How Do We Tell Good vs Bad Ultra-Processed Foods? (01:10:32) Can Reformulated Ultra-Processed Foods Improve Public Health? (01:19:04) How Measuring Diet Quality Could Transform Public Health (01:26:50) How Diet ID Measures and Improves Diet Quality (01:31:15) Do Supplements Work and Which Ones Are Worth Taking? (01:43:11) Lessons From 40 Years in Medicine and Public Health (01:52:14) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this episode, I’m joined by Dr Tom Dayspring and Dr Dan Soffer for a comprehensive look at lipid-lowering therapy. We unpack the science behind statins, ezetimibe, PCSK9 inhibitors, fibrates, and newer agents like bempedoic acid, asking what really works, who should take them, and how early treatment might prevent disease. From guideline thresholds to real-world decision making, historical trials to future therapies, this conversation offers clarity on one of the most important areas in cardiovascular prevention. In this episode, we cover: What lipid-lowering therapy actually is Statins, ezetimibe, fibrates, and PCSK9 inhibitors How these drugs work and who benefits most Absolute vs relative risk reduction explained Guidelines vs clinical practice Lipoprotein(a) and new therapies on the horizon A detailed yet practical discussion to help you cut through the noise and make sense of lipid-lowering therapies. Intro: What Are Cholesterol-Lowering Drugs and How Do They Work? (00:00:00) How Do Cholesterol-Lowering Medications Lower Heart Risk? (00:05:00) Who Should Start Statins or Other Cholesterol Drugs? (00:09:29) Landmark Cholesterol Trials That Changed Heart Disease Treatment (00:22:54) Do Fibrates Still Matter for High Triglycerides? (00:36:27) Ezetimibe & PCSK9 Inhibitors: Do They Add Benefits Beyond Statins? (00:42:30) CLEAR Outcomes Trial: What It Means for Statin-Intolerant Patients (00:52:02) Bempedoic Acid vs Statins: Effectiveness, Side Effects & Cost (00:53:45) What Do Statin Trials Really Show? Heart Attacks, Death & Risk Reduction (01:00:35) When to Use Low vs High-Intensity Statins (and Add Ezetimibe) (01:10:52) Hydrophilic vs Lipophilic Statins: What’s the Difference? (01:14:17) Do Statins Affect the Brain or Your Body’s Cholesterol? (01:19:03) PCSK9 Therapies Explained: Antibodies, siRNA, Oral Drugs & Gene Editing (01:24:28) What’s the Best Combination Therapy After Statins? (01:30:33) LDL Guidelines Explained: Thresholds vs Goals (01:32:49) The Most Up-to-Date Cholesterol Guidelines (2025) (01:40:25) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Fireflies Stay focused and let Fireflies handle the notes. From transcriptions and summaries to real-time voice commands, Fireflies turns your meetings into actionable insights, seamlessly integrating with Zoom, Google Meet, Slack, and more. Sign up for a yearly plan and get two months FREE at fireflies.ai/theproof. Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In today’s episode, I sit down with Professor Susan Davis, an endocrinologist and one of the world’s foremost experts on hormones in women’s health. We explore the role of testosterone in women, separating fact from fiction, and tackling the common myths that circulate online and in the media. Susan shares what decades of research actually show about testosterone therapy, its benefits, limitations, and safety, and why participation in clinical trials is essential for moving the science forward. What We Cover Why testosterone is not just a male hormone How levels change throughout a woman’s life Common myths about testosterone therapy and the truth behind them The link between testosterone, libido, and sexual function Evidence for and against claims around mood, muscle, and wellbeing Side effects and safety considerations at female-appropriate doses Compounded hormones compared with pharmaceutical formulations The biggest gaps in research and where the science needs to go next This episode offers an evidence-based look at testosterone in women, helping you cut through the noise and focus on what the science really says. Intro: (00:00) Which Testosterone Claims Are True And Which Are False? (05:42) What Does Testosterone Do In A Woman’s Body? (12:09) How Do Testosterone Levels Change Across A Woman’s Life? (15:12) How Can Women Measure Testosterone Accurately? (20:24) What Is The Relationship Between Testosterone And Low Libido? (27:32) What Are The Outcomes And Dosing Of Testosterone Therapy? (32:24) Which Delivery Methods Work Best For Testosterone Therapy? (39:22) Does Testosterone Improve Muscle Mass Or Mood? (43:46) What Are The Safety Considerations For Testosterone Therapy? (47:15) Compounded Versus Pharmaceutical Testosterone Therapy (52:02) Research Gaps In Testosterone And How Women Can Help (58:09) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Fireflies Stay focused and let Fireflies handle the notes. From transcriptions and summaries to real-time voice commands, Fireflies turns your meetings into actionable insights, seamlessly integrating with Zoom, Google Meet, Slack, and more. Sign up for a yearly plan and get two months FREE at fireflies.ai/theproof. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

High blood pressure, often called the silent killer, is the most deadly modifiable risk factor worldwide. In this solo episode, I break down the latest European and American blood pressure guidelines into a simple, actionable framework. I explain what blood pressure is, why it matters, how to measure it correctly at home, and the lifestyle changes that can lower it as effectively as first-line medication. Whether you want to prevent hypertension, manage it, or simply understand your numbers, this episode could change, and even save, your life. Introduction: Understanding High Blood Pressure & Its Dangers (00:00) How Common is Hypertension? (05:53) Why Hypertension Has No Symptoms: The "Silent Killer" Explained (07:52) Blood Pressure Numbers Explained: What Do Your Readings Mean? (10:00) How to Measure Blood Pressure Accurately (12:34) Getting an Accurate Reading at the Doctor's Office (14:14) 5 Steps to Accurate Home Blood Pressure Monitoring (16:17) Lifestyle Changes vs. Medication for High Blood Pressure (19:14) 6 Lifestyle Strategies to Lower Blood Pressure Naturally (24:29) DASH Diet for Hypertension & Other BP-Lowering Foods (26:45) What’s the Best Sodium and Potassium Balance for Heart Health? (30:37) How Does Your Gut Microbiome Affect Blood Pressure? (35:15) What’s the Best Exercise for Hypertension? (37:40) Does Alcohol Affect Your Blood Pressure? (43:19) How Coffee & Sugary Beverages Affect Your Blood Pressure (47:50) Smoking, Stress, and Other Lifestyle Factors Affecting BP (49:42) Your Action Plan for Healthy Blood Pressure (51:02) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this masterclass, I break down the science of gut health and how to use it to your advantage. You’ll learn the different types of fiber, the benefits of fermentation, and how your gut microbes influence digestion, immunity, and even mood. Plus, I share practical tips for increasing fiber without discomfort and simple ways to nurture a thriving microbiome. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Track, optimise, and thrive with Function Health. Access 100+ lab tests – five times more than a typical physical – including ApoB and LP(a), no doctor approval needed. Get science-backed insights and track your results over time. Join me on the path to next-level health optimisation at functionhealth.com/simonhill. Only available to those living in the United States. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Fireflies Stay focused and let Fireflies handle the notes. From transcriptions and summaries to real-time voice commands, Fireflies turns your meetings into actionable insights, seamlessly integrating with Zoom, Google Meet, Slack, and more. Sign up for a yearly plan and get two months FREE at fireflies.ai/theproof. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this solo episode, I break down the most common supplements, including vitamin D, omega-3s, creatine, B12, and probiotics. I share what the science really says about their effectiveness, safety, and who actually needs them. I also explain how I use blood test data to make smarter supplement decisions and why testing beats guessing every time. What I cover: Vitamin D and optimal levels Who really needs omega-3s Creatine’s brain and performance benefits Iron, B12, and nutrients to monitor on a plant-based diet Magnesium and why most people are low How to think about multivitamins and “daily essentials” The role of testing in personalising supplementation Supplements I take and why Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Connect with Simon: Instagram: @simonhill X: @theproof Newsletter: theproof.com/newsletter Support the Show: If you found this helpful, please consider leaving a review on Apple Podcasts or Spotify, or sharing this episode with someone who’s on their own health journey. Subscribe and stay connected: Subscribe to The Proof on YouTube, Apple Podcasts or Spotify to ensure you never miss an episode. And don’t forget to follow me on Instagram and X for more insights and updates.

In this episode, I’m joined by Dr. Rupy Aujla, NHS GP and founder of The Doctor’s Kitchen, to explore how food and lifestyle medicine can transform our health. We talk about his personal journey, why the medical system still overlooks nutrition, and how we can use simple, evidence-based principles to prevent disease and feel better. What we cover: Rupy’s story and why food became central to his practice The gap in nutrition training for doctors Lifestyle medicine and chronic disease Building a joyful, sustainable relationship with food Tips for people and practitioners feeling stuck For more, visit thedoctorskitchen.com and follow @doctors_kitchen on Instagram. Intro (00:00:00)Simplifying Nutrition Without Losing the Science (00:05:31)The Health Scare That Sparked a New Direction (00:12:57)How Nutrition Impacts Healing (00:20:19)Why Protein Matters More Than You Think (00:27:46)How Much Protein You Need & Why Some Say Less Is Better (00:33:44)Low Protein Signs (00:44:06)Why Plant Sources Gets Underrated (00:48:56)What Makes a Protein Source “High Quality” (00:57:28)Calorie Counting vs. Food Quality (01:03:28)How to Eat More Plant Protein Without Overthinking It (01:09:47)Should You Use Protein Powders? (01:21:28)Final Takeaway: BBGS and Protein Needs (01:28:33) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavors with any purchase at http://drinklmnt.com/SIMON. Find your favorite LMNT flavor, or share with a friend. And if you don’t like it? Full refund, no questions asked. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at http://piquelife.com/simon. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at http://eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Airbnb Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

This episode is the uncut conversation with Dr. Thomas Dayspring and Dr. Dan Soffer, unpacking the results of my coronary CT angiogram and CACS score. We explore what these scans reveal about cardiovascular risk, why good bloodwork isn’t always enough, and how to use tools like ApoB, Lp(a), and imaging to get a clearer picture of heart health. We also discuss statins, lifestyle changes, and the value of early prevention. Topics we cover: My coronary scan results explained What drives plaque and cardiovascular risk Advanced lipid testing (ApoB, Lp(a), LDL) Medication vs lifestyle: when and why Misconceptions about “normal” bloodwork What to do if your CAC score isn’t zero For anyone serious about long-term heart health, this is a must-listen. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

I just got back my latest blood test results, including over 100 biomarkers like hormone levels, nutrient status, cardiovascular risk, and my estimated biological age. In this solo episode, I walk you through the data and share what I’m doing to stay ahead of potential health issues before they snowball. In this episode: Testosterone, estrogen, and fertility markers B12, omega-3s, vitamin D, and a copper blind spot Thyroid & metabolic health LDL cholesterol and ApoB flagged for action Environmental toxins and my biological age Blood pressure: why it matters more than you think Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

After 10 years of great blood work on a plant-based diet, I took things further with a coronary calcium scan and CT angiogram to see what’s really happening inside my arteries. The results? I have early signs of plaque. In this episode, I break down my numbers and speak with cardiologists Dr. Thomas Dayspring and Dr. Dan Soffer about what they mean for my long-term risk and yours. What we cover: My CT angiogram and CAC results How much plaque I have and where What ApoB and lifetime cholesterol exposure reveal How diet tweaks impacted my blood lipids Whether I should add medication What this means for others with “good” blood tests but family history Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

What does it really mean to eat well? In this episode, nutrition scientist Dr. Flávia Fayet-Moore joins me to explore the science of nutrient density, where most people fall short on key micronutrients, and why healthy eating doesn't have to mean giving up enjoyment or accessibility. We talk about the unintended effects of food messaging, the nuance of ultra-processed foods, and how better communication can actually improve population health. Topics covered: Intro (00:00:00) Why Nutrition Science Needs More Micronutrient Focus (00:05:00) Eating Habits & Deficiencies in Young Women (00:12:00) Milk, Juice & Rethinking Nutrient-Dense Drinks (00:30:00) Juice & Cardiometabolic Health: Surprising Findings (00:35:00) Cow’s Milk vs Plant Milks: Nutrients, Fortification & Formulation (00:56:00) Vitamin D, Sunlight & The Power of Mushrooms (01:09:00) Folate, Iron & The Risks of Over-Supplementation (01:30:00) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this solo episode, I unpack the controversial new KETO-CTA study and why its conclusions about cholesterol, ApoB, and ketogenic diets aren’t as clear as they seem. We break down what the study really found, how it was communicated, and what it means if you (or someone you care about) is following a high-fat, low-carb diet with elevated LDL-C. With expert commentary from Dr. Alan Flanagan, we explore: Who Lean Mass Hyper-Responders (LMHRs) are Why the study isn’t actually a “trial” The missing data on plaque progression and what was left out What non-calcified plaque volume (NCPV) tells us Whether this study really challenges ApoB’s role in heart disease Why communication matters and how headlines can mislead What this means for keto diets, cardiovascular risk, and informed decisions If you found this valuable, please share it or leave a review. Every share helps the truth cut through the noise. Intro: Can You Be “Healthy” with Sky-High LDL on Keto? (00:00) What the Keto CTA Study Was Trying to Prove (01:36) The Problem: This Wasn’t Actually a Clinical Trial (03:57) APOB Focused, But Not Pre-Registered: Red Flag #1 (07:58) Real Plaque Progression Numbers: 4x Faster Than Healthy Controls (09:16) So… Does ApoB Matter or Not? (17:50) How the Study Was Communicated to the Public (26:03) What the Headlines Should Actually Say (37:05) Final Thoughts from Dr. Carvallo and Dr. Flanagan (38:06) Key Takeaways (40:37) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code PROOF for 25% off at checkout. Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this rapid-fire solo episode, I’m answering your questions straight from the community. From creatine and multivitamins to cardiovascular risk, sea moss, weight gain, soy, grief, and more, no fluff, just focused insights backed by science. What I cover: What matters more when choosing creatine: NSF certification or Creapure Should you take creatine daily? Healthy weight gain strategies Key cardiovascular blood markers to track How to manage high Lp(a) and familial hypercholesterolemia Thoughts on sea moss, multivitamins, soy, oils, and ultra-processed foods How much protein is enough on a plant-based diet Personal updates on running, sleep, and a new iron absorption study Reflections on grief, gratitude, and future plans Want to dive deeper into any of these topics? Explore links to studies, products, and past episodes at theproof.com. Intro (00:00) Creatine: Best Type & Daily Use Explained (00:00:46) How to Gain Healthy Weight on a Plant-Based Diet (00:02:15) Essential Blood Tests for Heart Health (00:03:55) CGMs for Non-Diabetics: Helpful or Hype? (00:06:02) Saunas & Longevity: What the Science Says (00:07:02) Lp(a), ApoB & Cholesterol: What Actually Matters? (00:08:36) Can You Reduce Familial Hypercholesterolemia Risk? (00:13:05) How Low Should LDL Go? (00:16:04) Iron Absorption in Vegans vs Omnivores (00:16:41) Best Sources of Protein on a Plant-Based Diet (00:20:22) Key Nutrient Tests for Vegans (00:21:46) Multivitamins & Pescatarian Diets: Are They Worth It? (00:22:26) Supplements for Bone Health: Vitamin K2, D & More (00:27:31) Sea Moss & CoQ10: Superfoods or Marketing? (00:28:41) Is Soy Really Bad for You? (00:30:14) Are Oils Healthy? What to Know About Fats (00:31:41) Zone 2 Training: How Much Do You Need? (00:37:06) Do You Eat Ultra-Processed Vegan Food? (00:40:37) Why This Work Matters & What Drives the Mission (00:44:55) Outro (00:49:45) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for 10% off at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

What if trying to feel good all the time is actually keeping you stuck? In this episode of The Proof, I’m joined by Dr. Emily Musgrove, clinical psychologist and author of Unstuck, to explore why emotional discomfort isn’t something to avoid, but something to understand. We unpack what it really means to be “stuck,” how avoidance sneaks into everyday life (even among high performers), and the role of values, awareness, and psychological flexibility in creating meaningful change. In this episode, we cover: Why feeling stuck doesn’t mean you’re broken How emotional avoidance drives disconnection The difference between psychological flexibility and cognitive fusion The cost of always performing and staying polished Hedonic vs. eudaimonic wellbeing How to clarify values and live with intention One practical step to start moving forward If you’re feeling overwhelmed, burned out, or just unsure of what’s next, this conversation offers clarity, compassion, and tools to help you reconnect with what matters. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code PROOF for 25% off at checkout. Fireflies Stay focused and let Fireflies handle the notes. From transcriptions and summaries to real-time voice commands, Fireflies turns your meetings into actionable insights, seamlessly integrating with Zoom, Google Meet, Slack, and more. Sign up for a yearly plan and get two months FREE at fireflies.ai/theproof. Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

This week, I’m sharing a conversation I had as a guest on Food For Thought, the podcast hosted by registered nutritionist Rhiannon Lambert. We covered everything from protein and plant-based diets to the role of ultra-processed foods in chronic disease, and how to better interpret nutrition science in a world full of misinformation. In this episode, I cover: How to think critically about nutrition research The impact of plant-based diets on human and planetary health Protein quality and building muscle with plants The role of ultra-processed foods in long-term health Social media’s influence on nutrition discourse What phytates are and whether they matter This is a repost of my chat with Rhiannon. You can find her podcast and more of her work at rhitrition.com/podcast. Intro: The Science Behind Plant-Based Nutrition and Longevity (00:00) Simon's Journey from Sports Physio to Nutrition Science Advocate (00:35) Why Nutrition Science Requires Context and Nuance (05:12) Debunking Common Nutrition Myths with Evidence (05:59) Health Benefits of Adopting a Plant-Based Diet (15:30) Protein and Muscle: Separating Myths from Data (21:42) Key Nutrients to Monitor in Plant-Based Eating (31:21) Understanding Calories: Not All Energy Is Equal (35:56) Phytates and Mineral Absorption: Myths vs. Mechanisms (43:55) Environmental Impact of Dietary Choices: Data-Driven Insights (50:22) Fact or Fiction: Science-Based Answers to Nutrition Claims (55:02) Final Thoughts: Navigating Nutrition Science with Integrity (01:00:55) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code PROOF for 25% off at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Follow this link for 20% off one-time purchases and subscriptions. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.