The Proof with Simon Hill

Epizodes

• The Surgeon Defending Statins, GLP-1s, and Ancel Keys | Dr Terry Simpson 01.06.2026 1h 42min

  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 which give him unusual personal stakes in these debates. What we cover: How to think about uncertainty in science, and Terry's heuristic for spotting misinformation The Gila monster origin story of GLP-1 medications, and the difference between native and pharmacological GLP-1 What food noise actually is, and Terry's own experience on tirzepatide His personal case for statins, an LDL of 190 brought into the 40s, and an ApoB in the 40s A defence of Ancel Keys and the Mediterranean diet Where the carnivore, anti-statin, seed oil, and nattokinase narratives fall apart Compounded GLP-1s, peptide deregulation, and why the FDA still matters If you find this episode useful, please leave a rating and review on Apple Podcasts or Spotify and share it with someone who might benefit. To connect with Dr Terry Simpson, visit terrysimpson.com, find him on TikTok at @drterrysimpson, Instagram at @drterrysimpsonmd, X at @drterrysimpson, and Substack at @drsimpson. His podcast is The Unfiltered MD. Intro (00:00) Why Carnivore and Anti-Vax Are Today's Biggest Health Lies (01:02) Doctors, COVID and the Cost of Speaking Up Online (03:58) How to Spot a Health Huckster (13:25) Will GLP-1 Drugs Make Bariatric Surgery Obsolete (19:12) A Bariatric Surgeon's Personal Decision to Take a GLP-1 Drug (22:54) Willpower Is Not the Problem: What Food Noise Actually Feels Like (26:23) Why Ancel Keys Was Right and Low Carb Got It Wrong (32:51) Mediterranean Diet Results That Stopped a Trial Early (39:50) Are GLP-1 Drugs the Greatest Medical Breakthrough This Century (47:38) The Real Danger of Buying Compounded GLP-1 Drugs Online (51:27) BPC-157 and Peptides: Why FDA Guardrails Actually Matter (59:42) Familial Hypercholesterolemia, Statins and a Personal Wake Up Call (01:04:69) Inflammation vs. ApoB: What Actually Causes a Heart Attack (01:13:04) CT Angiogram Results and Keto CTA Data Explained (01:16:33) Fish Oil vs. Eating Fish: Why the Supplement Doesn't Replicate the Food (01:24:35) Simon's Plant Based Diet, Seed Oils and Cooking with Olive Oil (01:28:07) The Seed Oil Debate: Are People Just Afraid of Modern Chemistry (01:33:17) 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. 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. 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. Truemed Truemed helps qualified customers use pre-tax HSA or FSA dollars on health-related products like fitness, recovery, and sleep tools, often saving around 30% on average. Visit truemed.com/THEPROOF to see what qualifies. This is hands down the best way to make the most of your health dollars. 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. 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 Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.
• Has Optimisation Culture Gone Too Far? | Sarah Ann Macklin 28.05.2026 1h 10min

  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 every aspect of our lives. What We Cover Why wellness culture can become emotionally exhausting The difference between self-esteem and self-compassion How mindset shapes long-term health behaviours The psychological side of food, body image, and self-worth Why optimisation culture can backfire Practical ways to build a healthier relationship with yourself I really enjoyed this conversation with Sarah and appreciated her thoughtful, balanced perspective on what genuine wellbeing actually looks like in practice. Pre-order Sarah’s new book, Healthy Shouldn’t Be This Hard, and follow her on Instagram, subscribe to her YouTube channel, and read her writing on Substack. You can also learn more about Sarah and her work on her website. Intro (00:00) What Wellness Culture Is Getting Wrong Right Now (01:16) The Chambermaid Study: How Mindset Changes Your Body (05:48) The Milkshake Study: Your Perception Affects Your Metabolism (07:06) Sarah's Modeling Career, Collapse, and ER Wake-Up Call (09:11) How Social Media Weaponizes Self-Comparison (14:01) Has Optimization Culture Gone Too Far? (17:58) How to Know When Health Habits Become Counterproductive (22:36) Self-Compassion Is a Muscle — Here's How to Build It (27:28) How Common Is Beating Yourself Up Over Health? (30:26) The Chocolate Bar Test: Audit Your Self-Compassion (36:33) How to Reconnect with Your Real Hunger Signals (39:36) The 3-Step Compassion Framework for Eating Decisions (40:57) Discipline vs. Self-Compassion: They're Not Opposites (43:44) The "Friend Filter": The Simplest Self-Compassion Tool (57:12) What Better Wellness Culture Looks Like in 5 Years (01:02:17) Where to Find Sarah's Book "Healthy Shouldn't Be This Hard” (01:04:48) 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. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. 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. 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. Truemed Truemed helps qualified customers use pre-tax HSA or FSA dollars on health-related products like fitness, recovery, and sleep tools, often saving around 30% on average. Visit truemed.com/THEPROOF to see what qualifies. This is hands down the best way to make the most of your health dollars. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code 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. 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 Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.
• What the Headlines Get Wrong About the Future of Meat | Bruce Friedrich 26.05.2026 1h 47min

  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 Agricultural Revolution Will Transform Humanity's Favorite Food and Our Future, and one of the most thoughtful voices working on alternative proteins anywhere in the world. What we cover: Why public health messaging on meat has not changed consumption since the 1960s The four harms of industrial animal agriculture An honest post-mortem on Beyond Meat and the plant-based industry Where cultivated meat actually sits in 2026 Why this transition needs governments, not only venture capital The ultra-processed food backlash and what the science really shows To connect with Bruce Friedrich, you can find his book at meatbook.org, learn more about the Good Food Institute at gfi.org, follow him on X at x.com/BruceGFriedrich, or connect with him on LinkedIn at linkedin.com/in/brucegfriedrich. Support the work of the Good Food Institute. Listener donations will be matched dollar-for-dollar up to $30,000: gfidonorportal.donorsupport.co Intro (00:00) Why Feeding Crops to Animals Is Destroying the Planet (02:02) Is Everything Getting Worse? A 6-Year Update (07:33) Plant-Based Meat: Honest Assessment of What Went Wrong (13:42) Did These Products Come to Market Too Early? (19:42) What US Government Support for Alt Proteins Should Look Like (25:56) 35 Governments Are Now Funding This Research (33:12) Why Conservative States Banned Cultured Meat (36:42) Are Traditional Meat Companies Actually on Board? (40:07) Why Meat Consumption Will Keep Rising Until 2050 (47:06) Is Innovation Actually Stalling? The Real Picture (52:10) Why Cultivated Meat May Beat Plant-Based to the Finish Line (56:47) The Science of Plant Fats vs. Animal Fats Explained (01:00:22) The Biggest Blind Spot in Plant-Based Meat Today (01:07:35) Cultivated Meat Regulatory Milestones: From Zero to 5 Countries (01:14:13) The Only Engineering Challenge That Could Doom Cultured Meat (01:18:05) FDA Approval, Chicken with Cancer, and Why Cultured Meat Is Safer (01:20:30) Cultured Meat Prices Dropped 100,000x in 12 Years (01:25:21) Vow Foods' SpaceX-Inspired Bioreactor Breakthrough (01:30:42) How GFI Raises Money And a $30K Donation Match (01:34:55) The Protein Myth: Why Impossible Burgers Beat Beef on Nutrition (01:39:31) 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. 38Tera ships to the United States, Australia, and New Zealand. 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. 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/THEPROOF. ProLon 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. Cozy Earth This spring, give yourself the kind of comfort that lives with you all day - not just the moment you get home. Head to cozyearth.com and use my code THEPROOF for an exclusive 20% off. Cozy Earth ships worldwide. 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.
• Improving cholesterol and blood pressure with diet | A Masterclass 18.05.2026 1h 57min

  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 nephrologist Dr Raymond Townsend, alongside my own deep dives on plaque regression, the Portfolio Diet, and six landmark trials. What we cover: Legumes as the most underrated longevity food The Portfolio Diet and a 30% LDL reduction without statins What six trials tell us about diet, plaque progression, and regression Dr Walter Willett on saturated fat, seed oils, and dairy Sodium, potassium, and the DASH diet for blood pressure Why diet, exercise, and medications work best together The earlier you start, the more leverage you have. This Masterclass is meant to give you a clearer map of what actually works. If this episode was useful, please consider leaving a rating or review on Apple or Spotify. It helps more than you might think. Most Underrated Foods for Long-Term Health (00:00) Can You Actually Reverse Artery Plaque? (03:07) How to Lower ApoB Without Statins (07:19) The Portfolio Diet: Cut LDL by 30% (09:11) 6 Trials That Changed Heart Disease Science (16:30) Michelle Routhenstein: Why Doctors Skip ApoB Testing (20:07) Best Food Swaps to Lower ApoB (27:04) RFK Jr, Seed Oils, and the Saturated Fat Debate (35:48) Full-Fat vs. Low-Fat Dairy and Your Heart (38:27) Blood Pressure: Why the Sodium-Potassium Ratio Matters (43:08) Walter Willett: The True Mediterranean Diet (45:19) Are Seed Oils Inflammatory? The Science (50:50) Should You Cook with Olive Oil or Not (57:44) Full-Fat vs. Low-Fat Dairy: 2025 Research (01:03:00) Dairy vs. Soy Milk: Health and Planet (01:09:32) Plant Protein vs. Animal Protein: The Data (01:14:52) Raymond Townsend: Top Levers for Lowering Blood Pressure (01:16:38) Best Exercise Type for Blood Pressure (01:20:13) How Sodium Raises Blood Pressure Over Time (01:24:48) Potassium vs. Sodium: Why the Ratio Is Everything (01:30:40) Should You Watch Salt with Normal Blood Pressure (01:43:51) Why the DASH Diet Works as Well as a Drug (01:48:31) 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. 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. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code THEPROOF. HomeServe Help protect your home systems – and your wallet – with HomeServe against covered repairs. Plans start at just $4.99 a month. Go to HomeServe.com to find the plan that’s right for you. HomeServe is not available everywhere. Most plans range between $4.99 to $11.99 a month your first year. Terms apply on covered repairs. 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.
• The Peptides Quietly Accelerating Aging | Dr Valter Longo 11.05.2026 1h 47min

  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 Director of the USC Longevity Institute, to look at what the data actually says. Valter developed the Fasting-Mimicking Diet, has led foundational work on the growth hormone, IGF-1, insulin, and TOR axis across yeast, mice, and humans, and runs non-profit longevity foundation clinics in Europe and the US. He calls himself the anti-biohacker and makes the case using the totality of evidence rather than the loudest claim. What we cover: The peptide boom and why every line of evidence cuts the other way The body composition reality of GLP-1s after 3 to 4 years The optimal IGF-1 range and how to land there with food and timing The Fasting-Mimicking Diet across more than 47 clinical trials, including the biological-age reduction studies The Harvard plant-versus-animal protein data, properly read A grounded case against ketogenic patterns for longevity and what to eat instead If this conversation lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference. To follow more of Dr Valter Longo's work, visit his website, find him on Instagram, and explore the work of the Create Cures Foundation, the Valter Longo Foundation, the Longevity Technology Institute, and the European Longevity Institute through his published research and his book The Longevity Diet. Intro (00:00) The Peptide Boom and What Is Actually Being Sold (00:01) GLP-1s: 92 Per Cent Drop-Out and the Body Composition Math (00:02) The Fasting-Mimicking Diet Reverses Western-Diet Damage (00:13) Snell, Ames, and Laron Dwarf Mice (00:18) The Laron Syndrome Cohort in Ecuador (00:24) Acromegaly and the Cost of High Growth Hormone (00:28) The Optimal IGF-1 Range: 120 to 160 ng/mL (00:50) Plant vs Animal Protein, Properly Read (00:57) The Anti-Keto Case from Okinawa to Loma Linda (01:08) Stanford Crohn's, Miami UC, and Rome Kidney Disease (01:22) Biological Age Reduction After Three FMD Cycles (01:25) FMD Safety Across More Than a Million Users (01:31) The Longevity Diet: Eat More, Eat Better (01:43) 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. 38Tera ships to the United States, Australia, and New Zealand. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. 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. Truemed Truemed helps qualified customers use pre-tax HSA or FSA dollars on health-related products like fitness, recovery, and sleep tools, often saving around 30% on average. Visit truemed.com/THEPROOF to see what qualifies. This is hands down the best way to make the most of your health dollars. 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, 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
• The Diet That Lowers Cholesterol Like a Statin | Dr Andrea Glenn 04.05.2026 1h 35min

  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
• Food Labels, Fibre, and Ultra-Processed Foods: What Really Matters | Rhiannon Lambert 28.04.2026 58min

  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
• The Peptide Lie: What a Drug Developer Reveals About the Compounds Everyone Is Injecting | Dr Leigh Baxt 21.04.2026 45min

  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
• Preventing and reversing osteoporosis | Dr Belinda Beck 13.04.2026 1h 24min

  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
• New microbiome science | Dr Tim Spector 06.04.2026 1h 25min

  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.
• Food and weight loss | Dr Kevin Hall 30.03.2026 1h 56min

  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
• The exercise that builds strong bones and better balance | Dr Lora Giangregorio 23.03.2026 2h 37min

  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
• The dietary guidelines great debate | Dr Christoper Gardner and Dr Ty Beal 16.03.2026 2h 51min

  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
• The sleep habit that quietly raises your risk of heart disease | Dr Kristen Knutson 09.03.2026 1h 24min

  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
• The Science of Exercise for Women 40+: What to Prioritise (And What to Ignore) | Dr Lauren Colenso-Semple and Dr Alyssa Olenick 02.03.2026 2h 58min

  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
• Building muscle for longevity | Dr Brad Schoenfeld and Alan Aragon 23.02.2026 3h 30min

  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 good and the bad of the new US dietary guidelines | Dr David Katz 16.02.2026 1h 31min

  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
• Reversing atherosclerosis with diet | Simon Hill, Msc 10.02.2026 53min

  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
• How body fat affects your metabolic health and risk of metabolic disease | Dr Robert Eckel 02.02.2026 1h 53min

  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.
• The science of fertility: Hormones, inflammation, and what you can control | Dr Natalie Crawford 26.01.2026 3h 6min

  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