• 1 hour 33 minutes
    Evidence-Based Exercise in Pregnancy and Postpartum | Dr Margie Davenport

    In this episode, exercise physiologist Dr Margie Davenport walks me through what the evidence actually shows about exercise during pregnancy and the postpartum period. Margie chaired the 2019 Canadian Guideline for Physical Activity throughout Pregnancy, the 2025 Canadian postpartum guideline, and the upcoming International Olympic Committee consensus statement on athletes through pregnancy and 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)

    Subscribe & Connect:

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

    15 June 2026, 9:00 am
  • 1 hour 33 minutes
    Nutrition for satiety and weight loss | Dr Federica Amati

    GLP-1 medications are now part of the mainstream conversation, but the biology of appetite and satiety, the system these drugs operate within, gets far less attention than the drugs themselves. In this episode, I sit down with Dr Federica Amati, Head Nutritionist at ZOE and author of the new book The Appetite Reset, to explore what's actually happening in the gut and brain when appetite signals do 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)

    Subscribe & Connect:

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

    9 June 2026, 9:00 am
  • 1 hour 42 minutes
    The Surgeon Defending Statins, GLP-1s, and Ancel Keys | Dr Terry Simpson

    In this episode, I sit down with bariatric surgeon and science communicator Dr Terry Simpson for a wide-ranging conversation about health misinformation, GLP-1 medications, statins, ApoB, the Mediterranean diet, and the loud contrarians who dominate social media. Terry has familial hypercholesterolemia, a family history of premature cardiovascular disease, and lost 50 pounds on tirzepatide, all of 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)

    Subscribe & Connect:

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

    1 June 2026, 9:00 am
  • 1 hour 10 minutes
    Has Optimisation Culture Gone Too Far? | Sarah Ann Macklin

    In this episode, I’m joined by Sarah Ann Macklin to explore the hidden psychological costs of modern wellness culture and why pursuing health can sometimes leave us feeling more anxious, overwhelmed, and disconnected.

    Sarah shares insights from her new book, Healthy Shouldn’t Be This Hard, as we unpack self-compassion, perfectionism, body image, mindset, and the pressure to constantly optimise 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)

    Subscribe & Connect:

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

    28 May 2026, 9:00 am
  • 1 hour 47 minutes
    What the Headlines Get Wrong About the Future of Meat | Bruce Friedrich

    Six years on from our first conversation, global meat consumption is at a record high, and the harms of industrial animal agriculture have only deepened. Bruce Friedrich, founder of the Good Food Institute, is back on the podcast to argue that the answer is not asking people to eat less, but rebuilding meat itself from the ground up.

    Bruce is the author of the new book Meat: How the Next 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.

    26 May 2026, 9:00 am
  • 1 hour 57 minutes
    Improving cholesterol and blood pressure with diet | A Masterclass

    Cardiovascular disease is the world's leading killer, and yet the prevention conversation has become noisier and more confused than ever. In this Masterclass I bring together the evidence-first material I think is most useful for understanding cholesterol, blood pressure, and long-term heart health.

    You will hear from Dr Walter Willett at Harvard, cardiology dietitian Michelle Routhenstein, and 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:

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    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

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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.

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

    18 May 2026, 9:00 am
  • 1 hour 47 minutes
    The Peptides Quietly Accelerating Aging | Dr Valter Longo

    The peptide and GLP-1 conversation has reached a fever pitch. Growth-hormone-releasing peptides are being marketed as longevity tools, GLP-1s are being treated as a default rather than a last resort, and a wellness aesthetic of higher IGF-1, more muscle, and less fat is being sold as the route to a longer life. In this episode, I sit down with Dr Valter Longo, Professor of Gerontology at USC and 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

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    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.

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    Truemed

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    IM8

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    IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.

    WHOOP

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    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)

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    11 May 2026, 9:00 am
  • 1 hour 35 minutes
    The Diet That Lowers Cholesterol Like a Statin | Dr Andrea Glenn

    Plant-based nutrition has rarely been more contested. Seed oils are vilified, butter is celebrated, protein is treated as a pure quantity question, and nutrition epidemiology is routinely dismissed by people who have never read one of its papers. In this episode, I sit down with Dr Andrea Glenn, an Assistant Professor at NYU and Visiting Scientist at the Harvard T.H. Chan School of Public Health, 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

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    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)

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    4 May 2026, 9:00 am
  • 58 minutes 32 seconds
    Food Labels, Fibre, and Ultra-Processed Foods: What Really Matters | Rhiannon Lambert

    Ultra-processed foods are now the central nutrition conversation of the decade, but the gap between the marketing and the evidence has never been wider. In this episode, I sit down with registered nutritionist and Sunday Times bestselling author Rhiannon Lambert to bring some practical clarity to what the science actually says.

    We get into how the NOVA system can be too blunt to be useful, why 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

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    IM8

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    IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.

    HomeServe

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    WHOOP

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    Simon Hill, MSc, BSc (Hons)

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    28 April 2026, 9:00 am
  • 45 minutes 42 seconds
    The Peptide Lie: What a Drug Developer Reveals About the Compounds Everyone Is Injecting | Dr Leigh Baxt

    Peptides are being marketed as solutions for everything from injury recovery to longevity, but what does the science actually say?

    In this episode, Dr Leigh Baxt joins me to break down what peptides are, how drug development really works, and why so many of the claims circulating online are running far ahead of the evidence. We explore the difference between approved peptide medicines and 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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    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.

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    WHOOP

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    Simon Hill, MSc, BSc (Hons)

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    21 April 2026, 9:00 am
  • 1 hour 24 minutes
    Preventing and reversing osteoporosis | Dr Belinda Beck

    In this episode, I’m joined by Dr Belinda Beck to challenge long-held beliefs about osteoporosis and bone health. We break down what actually works, what doesn’t, and why many people are being given outdated advice.

    We explore the science of bone adaptation, the importance of heavy resistance training, and how to think about prevention and treatment across the lifespan.

    What We Cover

    • Why 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)

    Subscribe & Connect:

    13 April 2026, 9:00 am
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