The Proof with Simon Hill
The Proof Podcast is a science-based conversation hosted by Simon Hill, a qualified physiotherapist and nutritionist. It explores health and longevity benefits through exercise, nutrition, mindfulness, recovery, sleep, and alignment. The show provides facts, nuance, and trustworthy recommendations without hyperbole.
Episodes
New Science of Weight Loss | A Masterclass
GLP-1 medications are transforming obesity treatment, but they're only one piece of the puzzle. In this masterclass, I bring together insights from Dr Terry Simpson, Dr Federica Amati, Dr Mauricio Gonzalez, Dr Christos Mantzoros, and Dr Stephan Guyenet to explain how these medications work, why "food noise" matters, and what it really takes to improve long-term metabolic health.
What We Cover
Fertility, Sperm Health, and Nutrition Before and During Pregnancy | Dr Federica Amati
We tend to treat pregnancy as the starting line for a child's health. In this episode, Dr Federica Amati, Head Nutritionist at ZOE, makes the evidence-based case that the window opens earlier, in the months before conception, and that it shapes fertility and lifelong health in ways most of us were never told.
What I valued most is her balance. The science is striking, but she frames it as informa
Can You Reverse Heart Disease? What My Plaque Scans Showed | Dr Campbell Rogers
In late 2024 a CT scan revealed a small amount of soft plaque in my arteries. Sixteen months later I scanned again, and my plaque volume had dropped by around forty percent. In this episode I ask the cardiologist behind the technology whether a result like that can really be trusted.
Dr Campbell Rogers is an interventional cardiologist, a former Harvard faculty member who ran the cath lab at Brig
Reversing Artery Plaque: 8 Supplements Ranked by the Evidence | Simon Hill, MSc
Can a supplement actually reverse the plaque in your arteries, or only slow it down? It is the question I am asked most, and after a 2024 scan revealed early plaque in my own left anterior descending artery, it became a personal one too.
This is part two of my three-part series on reversing atherosclerosis. In this solo episode I work through eight of the most popular supplements and rank them by
How to Lose Weight and Fix Your Metabolism in 2026 | Dr Mauricio Gonzalez
For decades we have treated the number on the scale as the goal of metabolic health. Dr Mauricio Gonzalez, a triple board-certified physician and endocrinology fellow practising in New York, makes the case that we have been measuring the wrong thing.
In this conversation we explore why liver fat, not body weight, is becoming the real target, what the latest weight-loss medications can and cannot
Evidence-Based Exercise in Pregnancy and Postpartum | Dr Margie Davenport
In this episode, exercise physiologist Dr Margie Davenport walks me through what the evidence actually shows about exercise during pregnancy and the postpartum period. Margie chaired the 2019 Canadian Guideline for Physical Activity throughout Pregnancy, the 2025 Canadian postpartum guideline, and the upcoming International Olympic Committee consensus statement on athletes through pregnancy and po
Nutrition for satiety and weight loss | Dr Federica Amati
GLP-1 medications are now part of the mainstream conversation, but the biology of appetite and satiety, the system these drugs operate within, gets far less attention than the drugs themselves. In this episode, I sit down with Dr Federica Amati, Head Nutritionist at ZOE and author of the new book The Appetite Reset, to explore what's actually happening in the gut and brain when appetite signals do
The Surgeon Defending Statins, GLP-1s, and Ancel Keys | Dr Terry Simpson
In this episode, I sit down with bariatric surgeon and science communicator Dr Terry Simpson for a wide-ranging conversation about health misinformation, GLP-1 medications, statins, ApoB, the Mediterranean diet, and the loud contrarians who dominate social media. Terry has familial hypercholesterolemia, a family history of premature cardiovascular disease, and lost 50 pounds on tirzepatide, all of
Has Optimisation Culture Gone Too Far? | Sarah Ann Macklin
In this episode, I’m joined by Sarah Ann Macklin to explore the hidden psychological costs of modern wellness culture and why pursuing health can sometimes leave us feeling more anxious, overwhelmed, and disconnected.
Sarah shares insights from her new book, Healthy Shouldn’t Be This Hard, as we unpack self-compassion, perfectionism, body image, mindset, and the pressure to constantly optimise ev
What the Headlines Get Wrong About the Future of Meat | Bruce Friedrich
Six years on from our first conversation, global meat consumption is at a record high, and the harms of industrial animal agriculture have only deepened. Bruce Friedrich, founder of the Good Food Institute, is back on the podcast to argue that the answer is not asking people to eat less, but rebuilding meat itself from the ground up.
Bruce is the author of the new book Meat: How the Next Agricult
Improving cholesterol and blood pressure with diet | A Masterclass
Cardiovascular disease is the world's leading killer, and yet the prevention conversation has become noisier and more confused than ever. In this Masterclass I bring together the evidence-first material I think is most useful for understanding cholesterol, blood pressure, and long-term heart health.
You will hear from Dr Walter Willett at Harvard, cardiology dietitian Michelle Routhenstein, and n
The Peptides Quietly Accelerating Aging | Dr Valter Longo
The peptide and GLP-1 conversation has reached a fever pitch. Growth-hormone-releasing peptides are being marketed as longevity tools, GLP-1s are being treated as a default rather than a last resort, and a wellness aesthetic of higher IGF-1, more muscle, and less fat is being sold as the route to a longer life. In this episode, I sit down with Dr Valter Longo, Professor of Gerontology at USC and D
The Diet That Lowers Cholesterol Like a Statin | Dr Andrea Glenn
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,
Food Labels, Fibre, and Ultra-Processed Foods: What Really Matters | Rhiannon Lambert
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 ca
The Peptide Lie: What a Drug Developer Reveals About the Compounds Everyone Is Injecting | Dr Leigh Baxt
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 unregul
Preventing and reversing osteoporosis | Dr Belinda Beck
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 wal
New microbiome science | Dr Tim Spector
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 b
Food and weight loss | Dr Kevin Hall
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 takeaw
The exercise that builds strong bones and better balance | Dr Lora Giangregorio
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 a
The dietary guidelines great debate | Dr Christoper Gardner and Dr Ty Beal
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 grou
The sleep habit that quietly raises your risk of heart disease | Dr Kristen Knutson
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
The Science of Exercise for Women 40+: What to Prioritise (And What to Ignore) | Dr Lauren Colenso-Semple and Dr Alyssa Olenick
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 calme
Building muscle for longevity | Dr Brad Schoenfeld and Alan Aragon
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
The good and the bad of the new US dietary guidelines | Dr David Katz
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 dair
Reversing atherosclerosis with diet | Simon Hill, Msc
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 cardio
How body fat affects your metabolic health and risk of metabolic disease | Dr Robert Eckel
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 cli
The science of fertility: Hormones, inflammation, and what you can control | Dr Natalie Crawford
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.
W
Why some people gain weight eating the same food | Dr Karen Corbin
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 W
Protein, increasing bone mineral density, saturated fat and more reflections | Drew Harrisberg
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
Protein amount, quality and timing | Dr Luc van Loon
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, muscl
Evidence-Based Strategies for Heart Health and Longevity | Highlights of 2025 (Part 2)
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
What the Science Really Says About Nutrition | Highlights of 2025 (Part 1)
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
Science-based nutrition to prevent a heart attack | Michelle Routhenstein, MS, RD
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 rh
How to build a healthy gut using the latest microbiome science | Dr Suzanne Devkota
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,
Why chasing happiness makes you miserable (and how to choose better values) | Mark Manson
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 fra
Food Truths from the world's top nutrition scientist | Walter Willett, PhD
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
RFK Jr, MAHA, and the fight for America’s diet - What’s really going on | Dr Jessica Knurick
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 essent
Science-based exercise tips for women | Dr Lauren Colenso-Semple
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 clai
The 5 most important protein questions answered with the latest science | Dr Matthew Nagra
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 p
Maybe this is happening for you: On finding meaning in suffering | Axel Schura
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 wi
The doctor who beat cancer and now helps others do the same | Dr Dawn Mussallem
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 d
5 ways to lower your blood pressure | Raymond Townsend, MD, PhD
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
Steps to optimise blood pressure and kidney function | Raymond Townsend, Md, PhD
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,
Lactate: The Key to Metabolic Health, Mitochondria, and Longevity | Dr Iñigo San Millán
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
My sudden hearing loss story | Simon Hill, Msc
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
The Forgotten Food Group That Could Save Your Life | Dr Jed Fahey and Doug Evans
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
Electric cars and plant-based meat: hype or hope? | Hannah Ritchie, PhD
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 sha
Diet, Meat and Ultra-Processed Foods | Dr David Katz
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, th
Lowering cholesterol with medicine | Dr Thomas Dayspring and Dr Dan Soffer
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 tri
Testosterone for women | Professor Susan Davis, AO
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, limitation
The most important health test people are overlooking | Simon Hill, Msc
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 me
Are You Eating Enough Fiber? Science-Backed Secrets for Gut Health & Longevity
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 wa
Are You Taking the Right Supplements? Masterclass on Creatine, Probiotics, Omega-3 & More
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
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Are You Eating Enough Protein? Gut Health, BBGS, Inflammation & Aging with Dr. Rupy Aujla
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 h
Why Heart Disease Happens Even When You’re 'Doing Everything Right' | Dr Thomas Dayspring, Md and Dr Dan Soffer, Md
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 va
My Biological Age (And the Surprising Thing I Found in My Bloodwork) | Simon Hill, Msc, Bsc
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
Do I have heart disease? My heart scan results | Ft. Dr Thomas Dayspring, Md and Dr Dan Soffer, Md
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:
Mushrooms, Pink Salt And Nutrition Myths | Dr Flávia Fayet-Moore
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 commun
Does Keto Accelerate Heart Disease? What the New Study Didn’t Tell You | Simon Hill, Msc, Bsc
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
Supplements, Cholesterol, Sea Moss Hype & Why I Do What I Do | Ask Me Anything #3
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 strategi
Changing Our Relationship With Pain | Dr Emily Musgrove
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 rol
Nutrition, Protein & Misinformation | Simon Hill on Food For Thought with Rhiannon Lambert
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 nu
Protect Your Arteries, Protect Your Life: Dr. Laurence Sperling Explains How
Heart disease doesn’t start when you’re older, it starts early, often without symptoms.
In this episode, I speak with Dr. Laurence Sperling, one of the world’s leading experts in preventive cardiology, to explore how to catch heart disease early and stop it in its tracks. We cover cholesterol, blood pressure, calcium scores, lifestyle, and more. This is one of the most practical, empowering episo
Longevity Through Stress: Unlocking Your Body’s Survival Pathways | Dr. Sharon Horesh Bergquist
Dr. Sharon Bergquist joins me to explore a powerful reframe: stress isn’t always bad. In fact, certain types of stress, when dosed right, are essential for building resilience and longevity.
We talk about “eustress,” hormesis, and how everyday tools like exercise, fasting, and even hot or cold exposure can activate the body’s repair systems at the cellular level.
Sharon explains why recovery i
Don’t Get Fooled: Thinking Clearly in the Wellness Era | Dr Steven Novella, PhD
In this episode of The Proof, I’m joined by Dr. Steven Novella, a clinical neurologist at Yale School of Medicine and host of The Skeptics’ Guide to the Universe. Steven has spent decades helping people think more clearly, spot misinformation, and navigate the increasingly noisy world of science, health, and media.
Together we explore what it really means to be a skeptic — not a cynic — and why s
My Take on Carnivore, Longevity Foods, Daily Supplements and Self-Improvement | AMA #2 |The Proof With Simon Hill, MSc, BSc
In this AMA episode of The Proof, I take your questions on everything from reversing plaque buildup to fasted cardio, the safety of seed oils, and how to bounce back after antibiotics. These episodes are a chance to share where my thinking is currently at grounded in science, but always evolving.
In this episode, I cover:
Most underrated foods for long-term health
Can we reverse plaque i
The 3 Best and Worst Things for Your Gut Microbiome - And How to Bounce Back After Antibiotics | Simon Hill, Msc, Bsc
In this solo episode of The Proof, I explore how to turn your gut into a thriving ecosystem and what might be silently harming it. You’ll learn the top 3 things to do for your microbiome, the 3 biggest mistakes to avoid, and how to support gut recovery after antibiotics.
Specifically, I cover:
How your microbiome affects immunity, mood, metabolism, and more
The best foods and habits to f
Inside the Mind: Huberman, Sherzai, Dayspring & More on Building a Smarter, Healthier Brain | Masterclass
How can we protect our brain as we age and what can we do today to boost memory, focus, and resilience?
In this episode of The Proof, I’ve compiled some of the most impactful conversations I’ve had with leading neuroscientists, neurologists, and brain health researchers to explore exactly that.
From building better habits to slowing age-related decline, this masterclass brings you practical, sci
This Food Swap Could Cut Your Risk of Early Death by 17% | Dr Matthew Nagra
In today’s episode Dr Matthew Nagra returns to The Proof to break down a new JAMA Internal Medicine study on butter, plant-based oils, and mortality.
Over 200,000 Americans were followed for 33 years — so what did the research really find?
We unpack the study’s most talked-about claims, including whether swapping just 10g of butter for plant-based oil could lower your risk of early death.
Plus
Eat More, Lose Weight: 5 Science-Backed Habits That Actually Work
What if losing body fat didn’t have to be so difficult?
In this episode, I share five practical, science-backed strategies to support fat loss in a sustainable way. No gimmicks. No pseudo-science. Just real tools to help you feel fuller, fuel your body better, and improve metabolic health.
Whether your goal is to reduce visceral fat or feel more confident in your body, these strategies can help
Ask me anything #1 | The Proof with Simon Hill, Msc, Bsc
Welcome to the very first episode of a brand new format - something a little more relaxed, more personal, and more conversational.
Think of this as us sitting on the couch or going for a long walk together. No script. No structure. Just your questions, and my honest thoughts.
In this episode, I answer your voice notes and DMs - covering:
Intro (00:00)
How Can New Fathers Balance Fitness and
Seed Oils: Dangerous or Misunderstood? Bill Harris, PhD on the Truth About Omega-6 fats
Are seed oils actually harmful? Or is this just another wellness myth gone viral?
In this episode, I sit down with Dr. Bill Harris - leading expert on dietary fats - to unpack the science on linoleic acid, an omega-6 fat found in nuts, seeds, and vegetable oils.
We explore the rise of seed oil fear-mongering, the truth about inflammation, cholesterol, oxidation, and why outcome data—not mechani
Wellness Scams, Apple Cider Vinegar & Seed Oil Hypocrisy | Drew Harrisberg, Bsc
In today’s episode, I’m joined by Drew Harrisberg, an exercise physiologist, diabetes educator, and founder of Drew’s Daily Dose.
We dive into the science behind Apple Cider Vinegar (ACV)—does it actually help with blood sugar, weight loss, digestion, and overall health, or is it just another overhyped wellness trend?
We also explore the power of anecdotes in the wellness industry, starting with
Diet myths and tips | Simon Hill interviewed by Doug Bopst
This episode originally aired on The Adversity Advantage, hosted by Doug Bopst—a personal trainer, author, and former addict who transformed his life through fitness. His podcast dives deep into health, mindset, and resilience to help people unlock their full potential.
In our conversation, we break down the science of longevity, nutrition, and optimal health. We discuss the best dietary patterns
Is this supplement legitimate? Science of Fatty15 and C15:0 | Bill Harris, PhD
You may have heard claims that C15:0 (pentadecanoic acid) is the first essential fat discovered in 90 years, a powerful longevity booster, and a game-changer for metabolic health. But how much of this is backed by solid science?
In this episode, I sit down with Dr. Bill Harris, a leading expert in fatty acid research, to critically evaluate the evidence behind C15:0. We break down the population s
Everything You Need to Know About Olive Oil | Simon Hill, Msc
Is olive oil really as healthy as people claim? How does it compare to other fats? And how do you choose the best product for cooking and everyday use?
In this episode, I take a deep dive into the science behind olive oil—its potential role in longevity, its impact on chronic diseases like cardiovascular disease and diabetes, and the key factors that determine quality.
In this episode, we cover:
Are Podcast Hosts Spreading Health Misinformation? Plus 4 New Studies You Need to Know | Drew Harrisberg, Bsc
In this episode, I sit down with Drew Harrisberg to break down four new studies covering selenium intake, plant vs. animal monounsaturated fats, workout recovery strategies, and resistance training techniques. But beyond the science, we also discuss a critical issue in health communication—the responsibility of podcast hosts when platforming health claims.
Using recent episodes of Diary of a CEO f
Is Animal Protein Really Superior? A Deep Dive into Leucine and Protein Quality ft. Dr Gabrielle Lyon | Simon Hill MSc
In today’s episode of The Proof, we dissect a video featuring Dr. Gabrielle Lyon discussing protein sources and the importance of leucine for muscle building. I break down her claims, compare animal and plant protein sources, and explore the latest research on muscle protein synthesis and long-term health outcomes.
Introduction (00:00)
Dr. Lyon's Argument: Animal vs. Plant Protein (00:17)
Criti
Creatine questions and misconceptions | Simon Hill, Msc, Bsc
Think creatine supplementation is all about timing and loading?
You might be surprised. In episode #350, I dive into six frequently asked questions about creatine, inspired by a follow-up review by Dr. Jose Antonio and colleagues. Whether you’re just starting with creatine or already supplementing, this episode will provide clarity and practical insights.
Learn why timing matters less than consist
Male fertility, sperm health and erections | Dr Ramy Abou Ghayda
In this episode of The Proof, I explore male fertility with Dr. Ramy Abou Ghayda, a leading urologist specialising in reproductive health. Together, we unpack the science behind sperm health, bust common myths, and provide evidence-based strategies for optimising male fertility.
You'll discover:
The truth about declining male fertility rates and what current research tells us
How lifestyle facto
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