Could your gut microbiome influence how many calories you absorb from the same food? Karen Corbin explains the science behind energy absorption, faecal calorie loss, and why feeding your microbes may support metabolic health.

We also cover practical diet upgrades, the reality on probiotics, and where microbiome research is heading next, including metabolite signatures and gut–brain links.

What We Cover

• How the microbiome may change calorie absorption and energy balance
• Why fibre and resistant starch matter, and how to increase them
• Where “lost” calories go, and what microbial biomass could mean
• Probiotics vs prebiotics: what is worth your time and money
• How fast microbiome changes can happen with diet
• The future: metabolites, objective diet measures, and brain health research

Thanks for listening. If you enjoyed it, share the episode and subscribe for more evidence-based conversations.

You can keep up with Dr Karen Corbin’s latest research by connecting with her on LinkedIn and exploring her profile at the AdventHealth Research Institute.

• Intro (00:00)
• Can the Gut Microbiome Increase or Reduce Calorie Absorption? (01:02)
• Karen Corbin’s Microbiome Research Journey in Nutrition Science (04:17)
• New Microbiome Experiments That Could Change How We Eat (11:17)
• Energy Balance Explained: Calories, Metabolism, and Weight Gain (18:28)
• How Scientists Study the Gut Microbiome (29:19)
• Is the Gut Microbiome Causing Obesity and Metabolic Disease? (38:54)
• How Medications Like Metformin Affect the Gut Microbiome (43:31)
• Can a High-Fiber Microbiome Diet Reduce Hunger and Cravings? (45:06)
• Liver Fat, Type 2 Diabetes, and Metabolic Dysfunction Explained (50:44)
• Best Diet and Nutrition Strategies for Fatty Liver Disease (56:01)
• How Diet Changes the Gut Microbiome and Metabolism (1:02:27)
• Probiotics vs Prebiotics: What Actually Improves Gut Health? (1:07:08)
• GLP-1 Weight Loss Drugs and Their Effects on the Microbiome (1:13:07)
• Gut Microbiome Metabolites and How They Impact Health (1:16:28)
• Gut-Brain Connection: How the Microbiome Affects the Brain (1:21:57)
• Future of Gut Microbiome Research and Personalized Nutrition (1:30:24)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com

Eight Sleep

Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Shopify

Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

In this episode, Drew Harrisberg and I go deep on life beyond macros and metrics. We talk about gratitude, regret, ageing, and how constant optimisation can quietly pull us away from what actually matters.

We also cover living with type 1 diabetes, health tech, social sport, future wellness trends, and why simplicity, connection, and play may be the real foundations of long-term wellbeing.

What We Cover

• Optimisation culture versus presence and joy
• Regret, legacy, and end-of-life reflections
• Health data, CGMs, and the mental load of tracking
• Type 1 diabetes and daily decision fatigue
• Paddle, play, and the power of social movement
• Where wellness trends may be heading next

A thoughtful, wide-ranging conversation on health, meaning, and living well.

To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose, where you can also find his training program. To hear more from Drew, check out his previous episodes on The Proof.

• Intro (00:00)
• Dietary Changes and Reflections (03:18)
• Insulin Sensitivity, Dietary Fat, and Metabolic Health (10:25)
• Bone Health and Exercise in Older Adults (14:56)
• Protein Intake, Leucine, and Muscle Protein Synthesis (32:15)
• Controlled Studies vs. Real-World Results (38:24)
• How Older Adults Should Optimize Protein Intake (45:13)
• Ethical and Environmental Trade-Offs of Plant-Based Diets (57:10)
• Reflecting on Life, Priorities, & Regrets (01:10:15)
• The Ideal Self vs the “Ought” Self (01:17:27)
• Struggles with Distraction and Presence (01:24:50)
• The Future of Longevity Retreats (01:37:44)
• The Over-Optimization Trap in Health and Life (01:45:08)
• Why Upcoming Dietary Guidelines May Spark Controversy (01:48:46)
• Will America’s Obesity Rates Finally Decline? (01:58:30)
• Music, Creativity, and Personal Challenges (02:04:31)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

LMNT

Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

WHOOP

Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill

Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

I sit down with Dr Luc van Loon to unpack what really happens to protein in the body, from digestion to muscle and organ tissue. We explore why muscle protein synthesis is often misunderstood, how inactivity drives muscle loss, and what the research actually says about protein needs across the lifespan.

What We Cover

• Ice baths and their impact on muscle adaptation
• Protein absorption, muscle protein synthesis, and common myths
• Anabolic resistance and the role of physical activity
• Protein needs in ageing, illness, and recovery
• Plant based versus omnivorous diets and muscle health

A deep dive into protein science, ageing, and what matters most for preserving muscle and function.

• • Intro (00:00)
  • How Protein Research Evolved in Exercise Physiology (02:07)
  • How Muscle Protein Synthesis Actually Works (Mechanisms Explained) (04:01)
  • Tracing Amino Acids From Food Into Muscle Tissue (07:00)
  • Biggest Myths About Protein Intake (What the Public Gets Wrong) (10:02)
  • Protein Digestion, Absorption, and Where Amino Acids Go (17:25)
  • Anabolic Resistance Explained: Why Muscle Response Declines With Age (38:16)
  • How Much Protein Do You Really Need? Optimal vs Adequate Intake (46:41)
  • How Protein Digestion Studies Are Designed (And Their Limitations) (53:22)
  • Omnivore vs Vegan Diets: Muscle Protein Synthesis Compared (1:00:12)
  • Protein Quality vs Quantity: What Actually Builds Muscle (01:08:52)
  • Protein Powders, Isolates, and Supplements: Do They Help? (01:11:08)
  • Protein Requirements (01:15:08)
  • IGF1, Protein Consumption and Cancer (01:16:32)
  • Amino Acids Explained: How the Body Rebuilds Protein From Steak (01:22:34)
  • Anabolic Response Explained: When Amino Acids Actually Build Muscle (01:28:59)
  • Supplements and Muscle Protein Synthesis (01:30:35)
  • Muscle Protein Turnover, Aging, and Preventing Muscle Loss (01:38:59)

Want to support the show?

The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family.

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Pique Tea

Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off FOR LIFE when you shop exclusively at Piquelife.com/simon.

WHOOP

Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill

Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In Part 2 of Highlights of 2025, I revisit some of the most important conversations from the year on The Proof, covering cardiovascular prevention, blood pressure, cholesterol, nutrition, sustainability, and performance.

Featuring insights from Dr Laurence Sperling, Dr Thomas Dayspring, Dr Dan Soffer, Dr Raymond Townsend, Dr Hannah Ritchie, Dr Iñigo San Millán, and Dr Dawn Mussallem, this episode focuses on evidence-based strategies for reducing long-term risk and improving healthspan.

What we cover:

• LDL cholesterol and ApoB targets for prevention and regression
• Blood pressure, ageing, and lifestyle interventions
• Lp(a) risk and emerging therapies
• Diet quality, sustainability, and realistic dietary swaps
• Soy, breast cancer outcomes, and plant protein
• Creatine dosing, safety, and performance benefits

If you want a clear-eyed, evidence-based look at heart health and longevity, this episode pulls it all together.

• Intro (00:00)
• Optimal LDL & Blood Pressure Levels to Prevent Heart Disease - Dr Laurence Sperling (01:13)
• Keto Diet, Cholesterol & Heart Health Explained - Simon Hill (11:19)
• Why Heart Disease Happens Even When You’re Doing Everything Right - Dr Thomas Dayspring and Dr Dan Soffer (29:07)
• Who Should Start Statins or Cholesterol-Lowering Therapy - Dr Thomas Dayspring and Dr Dan Soffer (53:28)
• What Hypertension Really Means and Why It’s Misunderstood - Dr Raymond Townsend (1:08:20)
• Lifestyle Habits That Naturally Lower Blood Pressure - Dr Raymond Townsend (1:20:28)
• Can You Lower Lipoprotein(a) or Is It Genetic - Simon Hill (1:27:37)
• Plant-Based Diets, Nutrition Needs & Climate Impact - Dr Hannah Ritchie (1:32:05)
• Lactate, Mitochondria & Longevity - Dr Iñigo San Millán (1:45:48)
• The Biggest Healthy Eating Questions in Cancer Prevention - Dr Dawn Mussallem (1:57:29)
• Creatine Benefits, Safety & Performance - Simon Hill (2:05:07)
• Does Creatine Timing Matter - Simon Hill (2:11:40)
• Does Creatine Harm the Kidneys - Simon Hill (2:13:58)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

Pique Tea

Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off FOR LIFE when you shop exclusively at Piquelife.com/simon.

Eight Sleep

Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill

Welcome to Part 1 of our Highlights of 2025 series, where I revisit the most important conversations from the year on The Proof, spanning nutrition science, misinformation, and long-term health.

This episode features highlights from Dr Matthew Nagra, Dr Rupy Aujla, Drew Harrisberg, Dr Steven Novella, Dr Bill Harris, Dr David Katz, Doug Evans, Dr Suzanne Devkota, Dr Jessica Knurick, and Dr Walter Willett, covering protein quality, dietary fats, gut health, diet quality, and public health.

What we cover:

• Plant vs animal protein and the leucine debate
• Protein needs for health, performance, and ageing
• Science vs anecdotes and spotting misinformation
• Seed oils, omega-6 fats, and common myths
• Olive oil quality and how to choose well
• Butter vs plant oils and mortality risk
• What diet quality really means
• Sulforaphane and the science of sprouts
• Gut health, microbiome diversity, and testing limitations
• Public health narratives and why focus matters

Thank you for joining me for Part 1 of Highlights of 2025 on The Proof. I hope this episode helps you hold onto nuance, prioritise outcomes over ideology, and move into the year ahead with clarity and confidence.

• Intro (00:00:00)
• Plant Protein vs Animal Protein: Leucine, Muscle & Diet Quality - Simon Hill (00:01:16)
• Is the Protein Debate Really Over? Muscle, Health & Sustainability Explained - Dr Matthew Nagra (00:11:10)
• How Much Protein Do You Actually Need for Aging, Gut Health & Longevity? - Dr Rupy Aujla (00:23:45)
• Why Health Anecdotes Spread Faster Than Science (And Why It Matters) - Drew Harrisberg (00:36:14)
• Why Smart People Fall for Pseudoscience in Nutrition & Health - Dr Steven Novella (00:52:29)
• Are Seed Oils Actually Harmful? Omega-6 Fats & Inflammation Explained - Dr Bill Harris (00:59:24)
• How to Choose the Healthiest Olive Oil (Quality, Labels & Polyphenols) - Simon Hill (01:07:58)
• Butter vs Plant Oils: What the Evidence Says About Mortality & Heart Health - Dr Matthew Nagra (01:13:33)
• What Does a High-Quality Diet Really Mean for Longevity? - Dr David Katz (01:19:49)
• Sulforaphane, Sprouts & Cellular Protection: How Food Impacts Longevity - Doug Evans (01:38:34)
• How the Gut Microbiome Affects Health (And What You Can Change) - Simon Hill (01:46:38)
• What Actually Defines a “Healthy Gut”? Microbiome Testing Explained - Dr Suzanne Devkota (01:50:00)
• What Is MAHA? Nutrition Science, Misinformation & Public Health - Dr Jessica Knurick (02:02:53)
• Saturated Fat, Dietary Guidelines & Why Policy Still Matters - Dr Walter Willett (02:11:17)
• How to Improve Diet Quality at a Population Level - Dr David Katz (02:13:35)
• Seed Oils vs Beef Tallow: Wellness Claims vs Scientific Evidence - Drew Harrisberg (02:20:50)
• Why the Omega-6 Controversy Refuses to Die - Dr Bill Harris (02:24:52)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill

In this episode, I’m joined by cardiac dietitian Michelle Routhenstein to unpack why heart disease prevention is still so misunderstood. We explore cholesterol confusion, blood pressure, saturated fat, carbs, supplements, and why personalised nutrition matters far more than rigid dietary rules.

Michelle explains how food choices influence plaque progression, inflammation, gut health, and heart rhythm, and why sustainable habits, not extremes, are key for long-term cardiovascular health.

What We Cover

• Why heart disease is still largely preventable yet so common
• Cholesterol, ApoB, and the biggest nutrition myths patients face
• Blood pressure as the most powerful but ignored risk factor
• Soluble fibre, unsaturated fats, and gut health for heart protection
• Menopause, metabolic changes, and shifting cardiovascular risk
• Supplements vs food, and when medication still matters

A practical, evidence-based conversation on how to protect your heart for the long term.

You can learn more from Michelle Routhenstein by following her on Instagram, connecting with her on LinkedIn, or visiting her website for resources and ways to work with her.

• Intro (00:00:00)
• Nutrition Is Central to Heart Health (00:01:23)
• Prevention vs Treatment: Where Cardiology Gets It Wrong (00:04:20)
• Becoming a Cardiac Dietitian (00:09:47)
• Preventing Cardiovascular Disease Before It Starts (00:12:39)
• What a Truly Heart-Healthy Diet Looks Like (00:18:53)
• Carbohydrates & Heart Health Explained (00:23:40)
• Personalized Nutrition, Biomarkers & Omega-3s (00:30:35)
• Cholesterol, Fats & Fiber Explained Simply (00:46:32)
• Saturated vs Unsaturated Fats (00:48:17)
• Adjusting Diets Based on Cholesterol Response (00:53:20)
• Seed Oil Myths & Online Nutrition Controversies (01:13:28)
• Sodium, Visceral Fat & Cardiometabolic Risk (01:24:56)
• GLP-1s, Menopause & Individualized Heart Care (01:32:27)
• Real Patient Transformations & The Future of Cardiac Care (01:42:43)
• Supplements Can Support But Not Replace Nutrition (01:49:59)
• Dietitians & Cardiologists Working Together (02:05:39)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Eight Sleep

Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com

AirBnB

Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences.

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill

In this episode I sit down again with microbiome researcher Dr Suzanne Devkota to explore what a healthy microbiome really is and how we can support it. We unpack diversity, early life programming, fibre and microbiota accessible carbohydrates (MACs), plus the genuine role of probiotics, prebiotics and postbiotics.

Suzanne also shares cutting edge research on short chain fatty acids, Akkermansia, inflammatory bowel disease, visceral fat and colon cancer, and helps separate solid science from the noise you see online.

What We Cover

• What the microbiome is and how it differs along the digestive tract
• Why diversity is a key marker of gut health and how chronic disease and diet affect it
• Early life influences on the microbiome, from birth mode to first foods
• The realities of stool testing, different methods, and how to interpret results with care
• Probiotics versus prebiotics versus postbiotics, when each may or may not be useful
• MAC rich foods, short chain fatty acids and why butyrate is so important for gut barrier integrity
• The Akkermansia story, mucus, leaky gut and why focusing on one bug is misleading
• New data on IBD, gut leakiness, bacteria in fat tissue and links to fibrosis and metabolism

I hope this conversation gives you a clearer, more grounded view of gut health and helps you focus on practical, sustainable steps that genuinely support your microbiome.

You can learn more from Dr Suzanne Devkota by following her on Instagram, or by visiting the Cedars-Sinai Human Microbiome Research Institute and the Devkota Lab.

• Intro (00:00:00)
• The Microbiome Conversation (00:01:16)
• How Diversity Shapes Your Gut’s Health and Resilience (00:04:40)
• The First Three Years That Shape a Lifetime (00:08:09)
• What Microbiome Tests Can and Can’t Tell You (00:11:05)
• Probiotics, Prebiotics, Postbiotics (00:18:05)
• The Quiet Power of Short-Chain Fatty Acids (00:34:47)
• The Fiber Controversy and What People Get Wrong (00:47:58)
• How Daily Habits Quietly Reshape Your Microbiome (00:49:28)
• Antibiotics, Resetting, and Rebuilding Your Gut (00:52:07)
• How Early-Life Factors Imprint Your Gut for Decades (00:56:57)
• Why Chronic Inflammation and IBD Connect Back to the Microbiome (01:03:14)
• What We’re Learning About Colon Cancer and the Gut (01:16:13)
• The Future of Microbiome Science and Personalized Gut Care (01:27:45)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Eight Sleep

Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill

In this episode I am joined by Mark Manson, author of The Subtle Art of Not Giving a Fck*, to talk about why so many of us build our lives around “shitty values” and what it takes to change. We discuss regret, shame and the stories we tell ourselves, and how taking responsibility without blaming yourself can transform the way you move through the world.

Mark shares his counterintuitive values framework, why you actually need failure, uncertainty and rejection, and how contemplating your own mortality can help you decide what really deserves your limited time and energy.

What We Cover

• Why “shitty values” are so alluring in early adulthood and how to recognise them in your own life
• The gap between your stated values and your lived behaviour, and why your actions tell the truth
• Responsibility versus fault, and how owning your choices creates agency after heartbreak and other setbacks
• People pleasing, approval seeking and the cost of caring too much what others think
• Why you should be willing to be disliked for something that matters and how this builds real trust
• How Mark thinks about “not giving a fuck” today and why it is really about better priorities, not apathy

By the end of the episode you will have a more honest way to look at your own values, practical tools for choosing better problems, and a new appreciation for time, mortality and what is truly worth caring about.

• Intro (00:00:00)
• Rethinking Your Younger Self (00:02:05)
• What We Get Wrong About Values (00:05:36)
• Time, Maturity, and Self-Deception (00:08:09)
• The People Who Hold Up the Mirror (00:12:07)
• When Culture Points Us the Wrong Way (00:15:44)
• The Making of an Unlikely Bestseller (00:21:03)
• “I’m Enough”… But Am I Really? (00:38:38)
• The Five Counterintuitive Values (00:44:50)
• Responsibility Isn’t Blame (00:50:41)
• Living With Maybe (00:56:23)
• What ‘Not Giving a F*ck’ Actually Means (01:01:45)
• Seeing Life Through a Finite Lens (01:11:53)
• Why Boredom Still Matters (01:20:32)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Shopify

Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

AirBnB

Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences.

WHOOP

Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill

Dr Walter Willett has spent more than fifty years at the forefront of nutrition research, leading landmark studies that have shaped how we think about fat, carbohydrates, protein and chronic disease. In this episode, he joins me to untangle decades of confusion around saturated fat, seed oils, dairy, eggs, plant protein and more, and to explain what a truly healthy dietary pattern looks like when you consider both human health and planetary health.

We explore how evidence from long term cohorts, clinical trials and global dietary patterns converges on a common theme, and what the Planetary Health Diet means in practical terms for you and your family.

What We Cover

• How nutrition science has evolved and why the big picture is now clearer.

• Why the source of fat and carbohydrate matters more than the amount.

• The truth about seed oils, saturated fats, and dairy.

• Protein quality, plant to animal ratios, and what matters most for longevity.

• How diet affects cognitive ageing and dementia risk.

• The planetary health diet and how to eat for both people and planet.

This is a nuanced, evidence based conversation with one of the most influential nutrition scientists of our time. I hope it helps you feel less confused and more empowered in the choices you make every day.

• The Fat Misconception of the 1970s (00:01:35)
• Media, Internet & Public Misinformation (00:05:36)
• Current Blind Spots & Future Predictions (00:09:55)
• Dietary Changes & Public Health Impact (00:13:47)
• Why the Mediterranean Diet Still Leads the Pack (00:18:02
• How Nutrition Research Really Works (00:23:33)
• Fats, Oils, and the Myths That Won’t Die (00:32:57)
• Dairy: Health vs. Environmental Costs (00:45:35)
• Protein Intake & Healthy Aging (00:59:57)
• Fiber's Role in Health (01:19:59)
• Can Diet Protect Our Brain? (01:29:43)
• Food Choices and the Future of the Planet (01:40:48)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

LMNT

Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com

Eight Sleep

Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

SKIMS

Upgrade your underwear drawer with SKIMS Mens. Soft, stretchy and built to stay in shape, they provide comfort and freedom of movement for training or everyday wear. Shop SKIMS Mens at SKIMS.com. Let them know we sent you! After you order, select "podcast" in the survey and choose The Proof from the dropdown. And if you’re looking for the perfect gifts this season - the SKIMS Holiday Shop is now open at SKIMS.com.

Dr Jessica Knurick joins me to examine the systems influencing America’s health. We discuss the gap between individual choices and public health realities, the rise of MAHA, and why many proposed solutions fail to address the real drivers of chronic disease.

Jessica breaks down regulation, subsidies and the role of corporations, the truth about food dyes and additives, and why SNAP remains essential for reducing food insecurity and improving health outcomes.

What We Cover

• Jessica’s path into public health communication
• Individual behaviour versus systemic influence
• The MAHA movement and its limitations
• How regulation and subsidies shape our food environment
• What the evidence really shows about additives and food dyes
• Why SNAP matters and the consequences of defunding
• Policies that could genuinely improve child and adult health

A timely and important conversation that brings clarity to a confusing and polarised nutrition landscape.

You can connect with Dr Jessica Knurick on Instagram and TikTok, or visit her website and Substack to explore her work and evidence based insights on public health, nutrition and the systems shaping our wellbeing.

• Intro (00:00:00)
• The Unexpected Moment That Changed Everything (00:01:26)
• The Hidden Systems Behind Your Health (00:09:14)
• Agencies That Protect (or Fail) Public Health (00:18:11)
• The Dietary Guidelines You Thought You Knew (00:20:32)
• “Toxins,” Food Dyes, and the Real Story Behind Processed Foods (00:38:13)
• The Corporate Playbook Shaping America’s Health (00:47:56)
• A Program Millions Rely On… Yet Few Understand (00:57:38)
• The Hidden Battles Over Food Regulation (GRAS, Additives & More) (01:12:16)
• Science Funding, Misinformation, and Who Gets to Shape the Narrative (01:19:25)
• If You Want Better Health in America, Start Here (01:30:24)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States.

Pique Tea

Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Go to Piquelife.com/simon and get 20% off sitewide FOR LIFE plus a complimentary exclusive holiday bundle.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com

AirBnB

Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences.

BetterHelp

This is a paid advertisement from BetterHelp.

This month, don’t wait to reach out. Whether you're checking in on a friend or reaching out to a therapist yourself, BetterHelp makes it easier to take that first step. Our listeners get 10% off their first month at BetterHelp.com/THEPROOF.

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill

Do women really need a completely different training plan to men, or has the "women are not small men" message been taken too far? I am joined by exercise scientist Dr Lauren Colenso-Semple to explore what the science actually shows about female physiology, menstrual cycles, menopause and strength training.

We look at how women respond to exercise in real outcome studies, where hormone based claims come from, and how to build a simple, effective programme without getting lost in unnecessary complexity.

What We Cover

• How similar men and women are in their basic responses to strength and endurance training
• The evidence on menstrual cycle based programming and why cycle syncing is not supported by muscle protein synthesis data
• Fasted vs fed training in women when total calories and protein are controlled
• Ageing, muscle, bone and why strength work and balance matter for fall prevention
• Protein targets in older adults and why training is the primary driver of gains
• Creatine, recovery and whether any supplements are uniquely helpful for women

This episode will help you cut through confusing sex specific advice and build a training approach that is practical, sustainable and evidence based.

If you want to hear more from Dr Lauren Colenso-Semple, you can explore her work on her website and connect with her on Instagram.

• Intro (00:00)
• Why Women Can’t Train Like Small Men (01:01)
• What Most Research Gets Wrong About Female Physiology (02:44)
• How Hormones Shape Training and Recovery (04:10)
• What the Data Really Says About Exercise for Women (06:00)
• Do Women Need Sex-Specific Training Plans? (10:26)
• Fasted vs Fed Workouts: Which Is Better for Women? (33:41)
• What Your Muscle Fibers Reveal About Performance (39:11)
• Can Strength Training Reverse Aging? (42:05)
• The Truth About Bone Density and Longevity (46:46)
• How Protein and Creatine Boost Results (01:05:05)
• The Most Effective Training Strategies for Women (01:15:15)

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code theproof for up to 35% off your first order at livemomentous.com.

SKIMS

Upgrade your underwear drawer with SKIMS Mens. Soft, stretchy and built to stay in shape, they provide comfort and freedom of movement for training or everyday wear. Shop SKIMS Mens at SKIMS.com. Let them know we sent you! After you order, select "podcast" in the survey and choose The Proof from the dropdown. And if you’re looking for the perfect gifts this season - the SKIMS Holiday Shop is now open at SKIMS.com.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill