Afleveringen
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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 do, and how to cut through the hype and dogma that surround this field.
What we cover:
Why isolated blood tests and blood pressure readings tell you very little
The myth that GLP-1 medications are "the easy way out"
Why liver fat may matter more than body weight
How diabetes clinics now remove medications instead of adding them
Which supplements earn their place, and which Mauricio has cooled on
The minimum effective dose for exercise, and knowing when "enough" is enough
A grounded, practical conversation with a doctor who meets people where they are. If you enjoy the show, please take a moment to rate and review The Proof on Apple Podcasts or Spotify, it genuinely helps more people find these conversations.
To connect with Dr Mauricio Gonzalez, follow him on Instagram, X, and YouTube, or visit his website at drmauriciogonzalez.com.
Intro (00:00)
Minimum Effective Dose for Exercise (01:38)
Why Continuity of Care Reduces Mortality (07:09)
How Type 2 Diabetes Silently Develops Over 12 Years (09:23)
Statin vs. PCSK9 Inhibitor: How Doctors Choose (12:45)
How GLP-1 Drugs Transformed the Diabetes Clinic (21:46)
Why Doctors Now Measure Organ Fat, Not Body Weight (30:25)
How Fatty Liver Disease Is Diagnosed (34:05)
How Liver Fat Drives Insulin Resistance (40:47)
Wegovy vs. Zepbound: How to Choose a GLP-1 (48:18)
Should Lean People Use GLP-1s for Metabolic Health? (51:53)
Why Patients Feel Guilty Taking GLP-1s (54:13)
How Mauricio’s Nutrition Advice Has Evolved Over a Decade (01:04:35)
Supplements on GLP-1s: What's Worth Taking (01:09:42)
Minimum Effective Dose for Resistance Training (01:16:52)
When Health Optimization Becomes Counterproductive (01:21:20)
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.
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.
Eight Sleep
Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Use code THEPROOF at eightsleep.com/theproof for up to $500 off. The 4th of July sale ends July 12, and you get 30 days to try it at home and return it if you don't love it.
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.
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.
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. -
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 postpartum.
We cover where the 140 bpm rule came from, the scale of the benefits at the population level, what direct fetal monitoring during HIIT and heavy lifting really shows, the new postpartum data, and why so many of the historical prohibitions do not survive contact with the data.
What we cover:
Where the 1985 "stay below 140 bpm" rule came from, and why it has long outlived its evidence
Around 40 percent fewer cases of preeclampsia and gestational diabetes, and around 67 percent fewer cases of depression during pregnancy
HIIT, heavy resistance training, and what fetal monitoring shows
The 51 percent reduction in complications among women who kept lifting heavy
Postpartum: the six-week myth, breastfeeding and injury risk, and a 45 percent reduction in postpartum depression
The short list of actual "don'ts": scuba diving, and a few situational cautions
The paradigm shift from prohibition to shared decision-making
If this episode is useful, please leave a rating and review on Apple Podcasts or Spotify, and share it with someone in your life who is trying to make sense of conflicting advice.
To connect with Dr Margie Davenport, visit exerciseandpregnancy.ca, follow her on Instagram at @DrMargieDavenport, or find her on LinkedIn and YouTube.
Intro (00:00)
Why Pregnancy Exercise Advice Feels So Confusing (01:15)
The Most Damaging Myth About Exercise In Pregnancy (03:08)
How Exercise Cuts Pregnancy Complications By 40% (05:05)
Why Pregnant Women Were Excluded From Research (07:46)
Can You Do High Intensity Workouts While Pregnant (12:49)
How Exercise Lowers Preeclampsia And Diabetes Risk (16:43)
How Much Exercise Is Safe During Pregnancy (27:03)
Is Heavy Lifting Safe During Pregnancy (32:10)
What You Should Never Do While Pregnant (40:41)
Pelvic Floor Exercises Every Pregnant Woman Needs (47:41)
How To Know If You're Overexerting While Pregnant (56:12)
Does Exercise Affect Fertility And Conception (1:00:42)
Why The 140 BPM Myth Still Exists (1:04:52)
How Exercise Improves Postpartum Mental Health And Sleep (1:09:28)
The Truth About The 6 Week Postpartum Rule (1:11:32)
Does Breastfeeding Increase Your Risk Of Injury (1:17:13)
Why Pregnant Athletes Need Better Policy Support (1:19:56)
What Future Pregnancy Exercise Research Will Reveal (1:24:50)
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.
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.
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: @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. -
Zijn er afleveringen die ontbreken?
-
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 their job, and what that means for everyone, on or off medication.
Federica brings a rare combination of pharmacology, clinical nutrition, and public health expertise to a subject that rarely receives this level of nuance. This is a conversation about understanding your biology well enough to work with it.
What we cover:
How GLP-1 works naturally in the body, why the natural peptide lasts minutes while the drug version lasts days, and why this matters for anyone using or considering these medications
The three types of hunger (hedonic, homeostatic, and microbiota-driven) and how to tell them apart in practice
Why GLP-1 supplements don't replicate what the medications do
"Prehab" before starting medication: gut microbiome diversity, fibre intake, and nutrient status as the foundation
Why the 30g daily fibre target doesn't drop when calorie intake does on medication
Protein targets of 1.2 to 1.6g per kilogram and resistance training three times a week as the most critical protective interventions for muscle and bone health
The science on shame, weight stigma, and why treating obesity as a lifestyle choice is both inaccurate and actively harmful
If this episode was useful, a review on Apple Podcasts or a follow on Spotify makes a genuine difference.
To connect with Dr Federica Amati, follow her on Instagram at instagram.com/dr.fede.amati or explore her work through ZOE at zoe.com. Her new book, The Appetite Reset, will be released on June 25 and is available to pre-order now.
Intro (00:00)
Why Everyone Needs to Understand Appetite Biology (01:14)
How Dr. Federica Amati Became a Nutrition Expert (03:06)
Why GLP-1 Drugs Are Different From Any Supplement (11:29)
The Gila Monster That Led to Ozempic (17:44)
What Is Food Noise and Why It Controls You (20:20)
Why Willpower Isn't the Problem: Genetics and Epigenetics (24:06)
How GLP-1s Change Your Relationship With Food and Joy (30:54)
Lowest Effective Dose: Why More Isn't Better (34:08)
The Muscle Loss Risk Nobody Warns You About (39:34)
Microdosing GLP-1s: Does It Work or Is It Dangerous (41:59)
The Three Types of Hunger and How to Tell Them Apart (44:51)
How Your Gut Microbes Drive Cravings and Leptin Resistance (50:17)
Why Calories Alone Don't Explain Appetite (58:07)
How to Manage Food Noise Without a GLP-1 (01:04:46)
Prehab Before GLP-1s (01:11:09)
The Fiber, Fat, and Gut Prep Protocol for GLP-1 Users (01:13:56)
What Clinical Trials Actually Include That Real-World Use Doesn't (01:21:41)
Do You Need Supplements on a GLP-1? (01:27:15)
Obesity Is Not a Lifestyle Choice: Shame, Stigma, and GLP-1s (01:29:49)
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.
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.
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.
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. -
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. -
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. -
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. -
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
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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 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 -
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
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Momentous
My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.
Momentous ships to many countries worldwide depending on local import regulations.
Eight Sleep
Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.
Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
Ultra-processed foods are now the central nutrition conversation of the decade, but the gap between the marketing and the evidence has never been wider. In this episode, I sit down with registered nutritionist and Sunday Times bestselling author Rhiannon Lambert to bring some practical clarity to what the science actually says.
We get into how the NOVA system can be too blunt to be useful, why calorie counts on packets are often 30 to 40 per cent inaccurate, what the most recent UPF and cancer data actually shows, and how to spot the difference between sensible fortification and the additives that are genuinely worth questioning.
What we cover:
What ultra-processed foods really are, and why the NOVA category is so blunt
The food matrix and why calorie labels can be misleading
UPFs, cancer risk, and the UCL home-cooking study
The UK colourings linked to hyperactivity, MSG, and artificial sweeteners
How to read a label in under thirty seconds
Practical strategies for cooking more at home, even on a budget
This is a conversation about reclaiming the kitchen without falling into purism. If it lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference.
To learn more from Rhiannon Lambert, visit her clinic at rhitrition.com, follow her on Instagram at instagram.com/rhitrition and TikTok at tiktok.com/@rhitrition, and pick up her books, The Unprocessed Plate **and The Fibre Formula. You can also find her co-hosting The Wellness Scoop podcast with Ella Mills.
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand.
Momentous
My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.
Momentous ships to many countries worldwide depending on local import regulations.
ProLon
ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at ProLonLife.com.
ProLon ships within the United States.
IM8
With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com.
IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.
HomeServe
HomeServe helps protect your home from unexpected repair costs, covering things like plumbing, electrical, and HVAC issues that standard insurance often doesn’t include. With 24/7 support and access to local contractors, it takes the stress out of urgent repairs. Plans start from $4.99 a month at HomeServe.com.
WHOOP
WHOOP, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. WHOOP ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
Peptides are being marketed as solutions for everything from injury recovery to longevity, but what does the science actually say?
In this episode, Dr Leigh Baxt joins me to break down what peptides are, how drug development really works, and why so many of the claims circulating online are running far ahead of the evidence. We explore the difference between approved peptide medicines and unregulated products sold online, why anecdotes are not enough, and what people should understand before putting these compounds into their bodies.
What We Cover
What peptides are and why they are not new
FDA-approved peptide drugs versus unregulated peptides sold online
Why scientists are concerned about the current peptide boom
How drugs are developed and why most ideas fail
Why animal and cell studies are not enough to establish safety and efficacy
The problem with using “natural” as a proxy for safe
How to think critically about peptide marketing and anecdotal claims
This is an important conversation for anyone trying to make sense of the peptide boom and separate genuine science from wellness hype.
To learn more from Dr Leigh Baxt, follow her on Instagram at @sciencemomscicomm. I also recommend exploring Unbiased Science, where science communication is made far more accessible for the public. You can follow the project on Instagram, Threads, Facebook, LinkedIn, X, subscribe on Substack, and watch on YouTube.
The views expressed are her own and she is not representing her employer.
Intro (00:00)
Stanford Expert Breaks Down the Peptide Hype (00:53)
The Skill Set Behind Real Drug Development (05:09)
FDA Approved vs Research Only Peptides Explained (08:03)
Why Most Drug Candidates Never Become Medicine (11:06)
Peptide Reclassification What Changes and What Doesn't (15:59)
The Biological Risks Nobody Mentions About Peptides (20:36)
Why Natural Peptides Are Not Necessarily Safe (23:00)
What Safety Tests Drugs Must Pass First (28:51)
Accepting Unknown Risk What That Actually Means (33:31)
How to Find Credible Health Experts Online (36:13)
Why Drug Development Always Requires A Team (39:19)
Want to support the show?
The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family.
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
Function Health
Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.
Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.
Cozy Earth
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Cozy Earth ships worldwide.
Eight Sleep
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Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.
ProLon
Ready for your own reset? For a limited time, ProLon is offering The Proof listeners 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program. Visit ProLonLife.com to claim your discount and bonus gift.
ProLon ships within the United States.
WHOOP
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
In this episode, I’m joined by Dr Belinda Beck to challenge long-held beliefs about osteoporosis and bone health. We break down what actually works, what doesn’t, and why many people are being given outdated advice.
We explore the science of bone adaptation, the importance of heavy resistance training, and how to think about prevention and treatment across the lifespan.
What We Cover
Why walking is not enough for bone health
How heavy lifting changes bone strength
What DEXA scans can and cannot tell you
The impact of menopause on bone loss
Exercise vs medication for osteoporosis
Common myths and misleading advice
If you want to better understand how to build and protect your bones, this episode is a must-listen.
You can learn more about Dr Belinda Beck’s work via her website, follow updates on Facebook, or explore her clinical and training work at The Bone Clinic and ONERO.
Intro (00:00:00)
Why Your Doctor Is Wrong About Bone Exercise (00:01:44)
The Silent Fracture Crisis No One Is Catching (00:08:34)
How Much of Bone Loss Can You Actually Control? (00:14:23)
Why Your DEXA Score Misses the Bigger Picture (00:17:28)
What Blood Tests Actually Reveal About Your Bones (00:24:58)
The Trial That Changed Osteoporosis Exercise Guidelines (00:30:00)
The Exact Load Needed to Rebuild Bone (00:38:31)
Why Static Holds Won't Build Your Bones (00:43:47)
Strength Training Cuts Fracture Risk by 78% (00:47:57)
Why Osteoporosis Guidelines Are Still Getting It Wrong (00:51:03)
Should You Combine Bone Meds With Heavy Training? (00:55:45)
More Exercise + Meds = Better Bone Outcomes (01:02:47)
How Menopause Destroys Bone (And What Fights Back) (01:06:35)
The Hidden Bone Risk of GLP-1 Weight Loss Drugs (01:11:05)
Bone Gadgets and Gimmicks: What the Science Says (01:14:01)
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
Shopify
Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof.
IM8
With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com.
IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.
Momentous
My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.
Momentous ships to many countries worldwide depending on local import regulations.
Caraway Caraway’s cookware set is a favourite for a reason. It can save you up to $190 compared to buying items individually, and The Proof listeners can take an additional 10% off at CarawayHome.com or by using code PROOF at checkout. Caraway. Non-toxic cookware made modern.
Caraway ships within the United States.
WHOOP
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
In this episode, I return to a conversation I promised to continue - sitting back down with Prof Tim Spector, MD, to explore everything that has changed in microbiome science since Episode 224. Tim and the ZOE team have now published a landmark Nature paper with 34,000 microbiome samples, run a clinical trial comparing personalized nutrition against government guidelines, and Tim has published a book on fermentation science.
We cover why most probiotics are scientifically obsolete, a practical ranked guide to fermented foods, the TMAO pathway linking gut bacteria to cardiovascular risk, and the estrobolome - the gut bacteria that recycle estrogen in women. If you have the gut health basics in place, this conversation tells you what to prioritize next.
What We Cover
The ZOE Microbiome Health Ranking 2025: what 34,000 gut microbiomes revealed about the species that actually matter
A practical guide to fermented foods: how much, how often, and whether pasteurised versions count
The TMAO mechanism - how your gut bacteria may influence the cardiovascular risk of red meat
Why most probiotic supplements use strains that are 100 years out of date
The estrobolome: how gut bacteria control estrogen recycling in women
The menopause - microbiome connection and what ZOE's latest research shows
Building a healthier gut microbiome is less about one dramatic intervention and more about consistent, moderate changes compounding over time. This conversation gives you the clearest picture yet of which changes to prioritise.
To connect with the guest, follow Tim Spector on Instagram at @tim.spector and explore ZOE at zoe.com.
Intro (00:00)
Why Gut Diversity Is a Flawed Metric (01:58)
Does the Microbiome Actually Cause Disease? (15:23)
Vegan vs. Omnivore Microbiomes (26:52)
Why ZOE Made Their Research Public (31:49)
Prebiotics Beat Probiotics in RCT (39:46)
The Case for More Fiber (46:43)
How to Buy Fermented Foods (53:32)
Resistant Starch vs. Polyphenols (59:42)
Are "Natural" Sugars Any Different? (01:03:12)
Time-Restricted Eating & the Microbiome (01:11:21)
What's Next for Zoe Research (01:18:35)
Want to support the show?
The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family.
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
Eight Sleep
Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.
Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.
Function Health
Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.
Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.
Pique Tea
Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON.
Pique ships within the U.S. and to Australia, Canada, and select EU countries.
WHOOP
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @theproof
Twitter: @theproof
Facebook: The Proof with Simon Hill
Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan. -
In this episode, I’m joined by Dr Kevin Hall from the NIH to unpack the science behind ultra-processed foods, energy balance, and the new U.S. Dietary Guidelines.
We explore what controlled feeding studies reveal about why people tend to eat more calories on ultra-processed diets, and whether it’s the foods themselves or the broader environment driving these effects.
What We Cover
Key takeaways from the new U.S. Dietary Guidelines
What ultra-processed foods actually mean in research vs policy
Why people eat more calories without noticing
The role of energy density and hyper-palatable foods
Whether ultra-processed foods can be improved rather than eliminated
Individual variability in response to diet
A fascinating look at the intersection of biology, behaviour, and the modern food system.
You can learn more about Dr Kevin Hall’s work at his website, follow him on X, or connect on LinkedIn. His book, Food Intelligence: The Science of How Food Both Nourishes and Harms Us, co-authored with Julia Belluz, explores the science of metabolism and ultra-processed foods.
Intro (00:00)
2025 Dietary Guidelines First Impressions (01:03)
Why They Avoided "Ultra-Processed" Language (04:11)
The UPF Definition Nobody Agrees On (09:59)
What Actually Makes You Overeat UPFs (19:08)
Two Food Properties That Hijack Your Calories (27:38)
What Happens When You Fix Ultra-Processed Food (34:28)
Why Big Food Won't Fix Its Own Products (45:08)
How We Went from Famine Fear to Calorie Glut (51:33)
Why Some People Overeat UPFs and Others Don't (58:12)
Is Obesity Actually Genetic? (1:01:22)
Carbs vs. Fat: What the Data Actually Shows (1:06:34)
Keto vs. Low-Fat: The Metabolic Ward Results (1:17:35)
A Top Nutrition Scientist's Honest Diet Advice (1:26:22)
Will Food Labels Actually Change What You Eat? (1:33:11)
"Am I a Food Industry Shill?" -Kevin Hall (1:41:36)
Why Kevin Hall Left the NIH for Drug Research (1:44:29)
The Study He'd Run With Unlimited Funding (1:47:49)
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
Mill
Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com using code THEPROOF.
Mill ships within the United States.
IM8
With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com.
IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.
Momentous
My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.
Momentous ships to many countries worldwide depending on local import regulations.
WHOOP
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
In this episode, I speak with Dr Lora Giangregorio about how to train for stronger bones, better balance, and long-term independence. We break down what actually matters when it comes to preventing fractures and improving bone health.
We explore the role of resistance, balance, and impact training, and how to apply these in a practical, sustainable way.
What We Cover
Why starting where you are matters more than following a perfect plan
How balance, strength, and impact training work together
What progressive overload looks like in real life
Why effort matters more than the weight you lift
How to safely introduce impact training
The role of protein and energy intake in bone health
This episode is a practical guide to building strength and resilience for the long term.
To explore more of Dr Lora Giangregorio’s work, follow her on TikTok, connect with her on LinkedIn, and visit her University of Waterloo profile to learn more about her research in bone health, exercise, and fracture prevention.
Intro (00:00)
The Real Cost of Fractures (01:25)
Is Osteoporosis a Lifelong Process? (06:39)
Who Is Most at Risk for Fragility Fractures (09:32)
What Actually Determines Fracture Risk (12:49)
How a DEXA Scan Works and How to Read Your Results (26:30)
How to Monitor Bone Loss and Choose the Right Treatment (32:06)
How Menopause Accelerates Bone Loss (41:52)
Bone Health Myths Debunked (46:08)
Evidence-Based Exercise Guidelines for Bone Health (59:15)
The Three Pillars of Bone Health Exercise (1:04:15)
Why Specificity and Progressive Overload Matter (1:09:48)
How to Structure Your Weekly Bone Health Training (1:13:39)
Resistance Training for Bone Health (1:22:31)
How to Choose the Right Load and Effort (1:27:10)
Making Bone Health Exercise Accessible to Everyone (1:38:09)
High-Risk Exercises to Avoid with Low Bone Density (1:42:22)
Does Yoga, Swimming, or Cycling Help Your Bones? (1:47:18)
What Is Bone Fit and Who Is It For? (1:52:47)
How to Safely Build Up to Impact Training (1:55:57)
Free Resources for Fracture Recovery (2:02:06)
Nutrition for Bone Health (2:05:10)
GLP-1 Drugs and Bone Loss (2:12:48)
Future Research on Exercise, Creatine, and Bone Health (2:16:09)
Why Effort Matters More Than the Weight You Lift (2:22:15)
What Is Possible When You Commit to Bone Health (2:25:48)
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
Cozy Earth
Cozy Earth’s sheets are designed to keep you cool by wicking heat and moisture away from your body, helping you sleep deeper and wake less. Get up to 20% off at cozyearth.com with code THEPROOF.
Cozy Earth ships worldwide.
Function Health
Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.
Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
In this episode, I’m joined by Christopher Gardner and Ty Beal to break down the science and debate behind the latest U.S. Dietary Guidelines. We explore ultra-processed foods, protein recommendations, plant-based alternatives, and how nutrition evidence is interpreted when shaping national dietary advice.
Despite disagreements on specific points, this conversation highlights how much common ground exists when scientists engage in open, constructive dialogue.
What We Cover
Why the Dietary Guidelines process became controversial
Conflicts of interest and transparency in nutrition science
The science behind ultra-processed foods and the NOVA classification
Plant-based meats versus conventional meat
Protein intake, muscle health, and ageing
Fibre intake and the biggest nutritional gaps in Western diets
When you zoom out from the debates, the fundamentals remain clear: diets built around whole foods, fibre-rich plants, and minimally processed ingredients consistently support better health.
To connect with the guests and explore more of their work, follow Christopher Gardner on Instagram and LinkedIn, and learn more about his research through the Stanford Nutrition Studies Research Group. You can follow Ty Beal on Instagram, subscribe to his YouTube channel, and explore his research at tybeal.com.
Intro (00:00)
Should Diet Advice Include Sustainability (06:06)
Why Canada's Food Guide Beats America's (13:52)
How Much Protein Do Americans Actually Need? (23:49)
Can Regenerative Farming Fix Meat's Problem? (35:31)
How the Dietary Guidelines Committee Works (42:32)
Do Conflicts of Interest Corrupt Diet Guidelines? (50:11)
Scientists React to the New 2025 Guidelines (57:50)
The Saturated Fat vs Seed Oils Debate (01:12:03)
Why Health Equity Divided the Committee (01:22:18)
Diet Wars: Stopping the Science Undermining (01:32:59)
Epidemiology vs RCTs: Which Evidence Wins? (01:43:24)
Ultra-Processed Foods: Where NOVA Gets It Wrong (01:53:12)
Are Plant-Based Meats Just Ultra-Processed Junk? (01:57:58)
Should Plant-Based Milks Be Fortified? (02:05:46)
Low Carb vs Low Fat: What Protects Your Heart? (02:12:21)
High Protein Diets and the Hidden Fiber Gap (02:18:11)
GLP-1 Drugs and Your Protein Needs (02:22:27)
How Much Protein to Preserve Muscle With Age? (02:28:46)
Diet Guidelines Both Scientists Agree On (02:39:22)
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
ProLon
Ready for your own reset? For a limited time, ProLon is offering The Proof listeners 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program. Visit ProLonLife.com to claim your discount and bonus gift.
Eight Sleep
Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.
IM8
With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com.
Caraway
Caraway’s cookware set is a favourite for a reason. It can save you up to $190 compared to buying items individually, and The Proof listeners can take an additional 10% off at CarawayHome.com or by using code PROOF at checkout. Caraway. Non-toxic cookware made modern.
Subscribe & Connect:
YouTube
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Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
In this episode, I’m joined by Dr Kristen Knutson to unpack circadian health and how timing influences our metabolism, cardiovascular health, and sleep quality. We discuss the role of morning light, meal timing, exercise, and regularity, and why modern lifestyles often push our biology out of sync.
Dr Knutson also clarifies common misconceptions about melatonin, wearable sleep trackers, and what to do if you wake up in the middle of the night and struggle to fall back asleep.
What We Cover
What circadian health is and how disruption occurs in everyday life
Why morning light is the strongest signal for your internal clock
Meal timing basics, including why avoiding food close to bedtime matters
Exercise timing and the simple rule most people should follow
Sleep health beyond hours slept: quality, timing, and regularity
Practical strategies for waking during the night and falling back asleep
Understanding circadian rhythms can help you make small changes that support better sleep, better energy, and long-term health.
To connect with the guest, follow Dr Kristen Knutson on LinkedIn and explore her research profile via Northwestern Feinberg.
Intro (00:00)
America’s 24/7 Problem (02:48)
Night Owls: Is Your Sleep Schedule Genetic? (14:04)
Why "Catching Up" on Sleep Fails (20:00)
How to Use Light & Melatonin (29:16)
Meal Timing and Weight Gain (37:27
The Best Fasting Window for Your Circadian Rhythm (43:25)
Can Late Workouts Ruin Sleep? (48:07)
Deep Sleep vs. REM (55:23)
How Your Brain Fights to Recover (58:32)
Hacks for Falling Back To Sleep Quickly (01:03:27)
The Holy Trinity of Health: Diet, Exercise, and Sleep (01:12:00)
One Simple Step to Start Today (01:15:56)
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
Mill
Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com using code THEPROOF.
Mill ships within the United States.
Function Health
Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.
Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.
Shopify
Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof.
WHOOP
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
Dr Lauren Colenso-Semple and Dr Alyssa Olenick join me to answer a question I hear constantly from women in midlife: “Why am I putting in so much effort, but not seeing the results?” We break down what matters most for strength, body composition, and long term health, and what is simply noise.
You’ll come away with a clear framework for resistance training, a realistic view of cardio, and a calmer approach to progress that does not rely on fear, perfection, or menopause specific gimmicks.
What We Cover
Why effort and the right stimulus matter more than “working hard”
A simple full body lifting template for busy weeks
How to know if you are training close enough to failure
Why cardio is still important, and how to think about intensity
The cortisol and overtraining myths that keep women stuck
How protein, consistency, and dieting patterns affect results
If you want a plan you can actually stick with, this one will help you focus on the basics that move the needle.
Intro (00:00)
The Real Reason Your Fitness Progress Has Stalled (02:00)
Why Women Should Lift Heavy (10:40)
Maximize Your Training ROI ( 21:29)
Fitness Fact vs. Fiction (34:17)
How Your Body Changes with Age (40:59)
The Busy Woman’s Guide (53:30)
Why Reps & Rest Matter ( 1:11:54)
Which Goal Should You Prioritize in Midlife? ( 1:29:52)
Eating for Muscle Growth (1:44:43)
Building Muscle While Losing Fat (1:54:36)
Finding Workouts You Love (2:09:13)
HIIT, Zone 2, and What Your Heart Really Needs (2:14:58)
Balancing Cardio Intensities (2:25:14)
Signs Your Cardiovascular Training is Actually Working (2:30:25)
Midlife Fitness Truths (2:38:02)
Final Takeaways: Strategies for Longevity (2:47:29)
Connect with Dr Lauren Colenso-Semple on Instagram and at drlaurencs.com. Follow Dr Alyssa Olenick on Instagram, listen to The Messy Middle Podcast, subscribe on YouTube, and visit doclyssfitness.com for practical, science based guidance on training and midlife health.
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
Eight Sleep
Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.
Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.
Pique Tea
Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON.
Pique ships within the U.S. and to Australia, Canada, and select EU countries.
Momentous
My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.
Momentous ships to many countries worldwide depending on local import regulations.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill -
Dr Brad Schoenfeld and Alan Aragon join me to explore protein requirements, recomposition, and how to structure resistance training for long-term strength and muscle retention.
We discuss calorie deficits, effort, failure, recovery, and the training variables that matter most for healthy ageing.
What We Cover
Protein targets in and out of a calorie deficit
Recomp versus surplus for muscle growth
Effort, failure, and rep range myths
Recovery, soreness, and cold exposure
Cardio, interference, and real-world training balance
If you care about building muscle, preserving strength, and avoiding unnecessary complexity, this episode is a practical guide to getting the basics right.
To connect with the guests and explore more of their work, follow Alan Aragon on Instagram and Twitter, and visit his website at fitadvancement.com for research reviews, in-depth nutrition analysis, and mentorship offerings. You can follow Dr Brad Schoenfeld on Instagram and Twitter for ongoing insights into resistance training science and hypertrophy research.
Want to support the show?
The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family.
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
Function Health
Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.
Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.
Momentous
My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.
Momentous ships to many countries worldwide depending on local import regulations.
IM8
With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com.
IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.
WHOOP
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Whoop ships to 56+ international markets, including the US, Canada, most of Europe (UK, Germany, France, etc.), Australia, New Zealand, UAE, Singapore, and parts of Asia.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill
Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan. -
The 2025 US Dietary Guidelines are out, and they’ve sparked debate across the nutrition world. In this episode, I sit down with Dr David Katz to examine where the new recommendations align with science and where they diverge from the Dietary Guidelines Advisory Committee’s evidence review.
We discuss the increased emphasis on meat and protein, contradictions around saturated fat and full-fat dairy, the controversy around seed oils, and what everyday people should actually focus on.
What We Cover
Why David believes science was subordinated to ideology
The protein recommendation: do most Americans need more?
Meat versus legumes for long-term health
Saturated fat limits and whether the guidelines contradict themselves
Full-fat dairy: beneficial, neutral, or harmful?
Seed oils, essential fats, and common misconceptions
The role of fibre and what gets displaced when protein increases
The simple dietary pattern most associated with longevity
Despite the noise, one principle remains consistent: eat real food, mostly plants, in balanced combinations. The fundamentals of good nutrition have not changed.
You can connect with Dr David Katz on LinkedIn, Facebook, and X (Twitter). To learn more about his work, visit davidkatzmd.com, explore Diet ID, and discover the True Health Initiative.
Intro (00:00)
Initial Reactions to the New Dietary Guidelines (01:36)
Political Influences on Dietary Guidelines (08:54)
Specific Departures from Evidence-Based Recommendations (18:58)
Historical Context and Modern Diet Quality (33:55)
Protein Quality and Public Health (41:10)
Regenerative Agriculture and Legumes (46:29)
Understanding Fats in Our Diet (50:10)
Contradictions in Dietary Guidelines (01:01:22)
Dairy Consumption: Pros and Cons (01:10:20)
Personalizing Your Diet for Optimal Health (01:19:25)
This episode is brought to you by:
38TERA
Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.
38Tera ships to the United States, Australia, and New Zealand.
ProLon
Join my Guided Group Fasting Protocol starting March 9th using ProLon’s 5-Day Fasting Mimicking Diet, a science-backed program designed to support metabolic health while still allowing you to eat. Reserve your spot and claim 15% off at ProLonLife.com.
ProLon ships within the United States.
Mill
Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com/THEPROOF using code THEPROOF.
Mill ships within the United States.
Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at http://livemomentous.com.
Momentous ships to many countries worldwide depending on local import regulations.
Eight Sleep
Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at http://eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.
Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com
Host of The Proof with Simon Hill
Author of The Proof is in the Plants
Subscribe & Connect:
YouTube
Apple Podcasts
Spotify
Instagram: @simonhill
Twitter: @theproof
Facebook: The Proof with Simon Hill - Laat meer zien
