In this episode, I’m joined by Dr Kristen Knutson to unpack circadian health and how timing influences our metabolism, cardiovascular health, and sleep quality. We discuss the role of morning light, meal timing, exercise, and regularity, and why modern lifestyles often push our biology out of sync.

Dr Knutson also clarifies common misconceptions about melatonin, wearable sleep trackers, and what to do if you wake up in the middle of the night and struggle to fall back asleep.

What We Cover

• What circadian health is and how disruption occurs in everyday life
• Why morning light is the strongest signal for your internal clock
• Meal timing basics, including why avoiding food close to bedtime matters
• Exercise timing and the simple rule most people should follow
• Sleep health beyond hours slept: quality, timing, and regularity
• Practical strategies for waking during the night and falling back asleep

Understanding circadian rhythms can help you make small changes that support better sleep, better energy, and long-term health.

To connect with the guest, follow Dr Kristen Knutson on LinkedIn and explore her research profile via Northwestern Feinberg.

• Intro (00:00)
• America’s 24/7 Problem (02:48)
• Night Owls: Is Your Sleep Schedule Genetic? (14:04)
• Why "Catching Up" on Sleep Fails (20:00)
• How to Use Light & Melatonin (29:16)
• Meal Timing and Weight Gain (37:27
• The Best Fasting Window for Your Circadian Rhythm (43:25)
• Can Late Workouts Ruin Sleep? (48:07)
• Deep Sleep vs. REM (55:23)
• How Your Brain Fights to Recover (58:32)
• Hacks for Falling Back To Sleep Quickly (01:03:27)
• The Holy Trinity of Health: Diet, Exercise, and Sleep (01:12:00)
• One Simple Step to Start Today (01:15:56)

This episode is brought to you by:

38TERA

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

38Tera ships to the United States, Australia, and New Zealand.

Mill

Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com using code THEPROOF.

Mill ships within the United States.

Function Health

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

Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

Shopify

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

WHOOP

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

Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.

Simon Hill, MSc, BSc (Hons)

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

Subscribe & Connect:

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

Dr Lauren Colenso-Semple and Dr Alyssa Olenick join me to answer a question I hear constantly from women in midlife: “Why am I putting in so much effort, but not seeing the results?” We break down what matters most for strength, body composition, and long term health, and what is simply noise.

You’ll come away with a clear framework for resistance training, a realistic view of cardio, and a calmer approach to progress that does not rely on fear, perfection, or menopause specific gimmicks.

What We Cover

• Why effort and the right stimulus matter more than “working hard”
• A simple full body lifting template for busy weeks
• How to know if you are training close enough to failure
• Why cardio is still important, and how to think about intensity
• The cortisol and overtraining myths that keep women stuck
• How protein, consistency, and dieting patterns affect results

If you want a plan you can actually stick with, this one will help you focus on the basics that move the needle.

• Intro (00:00)
• The Real Reason Your Fitness Progress Has Stalled (02:00)
• Why Women Should Lift Heavy (10:40)
• Maximize Your Training ROI ( 21:29)
• Fitness Fact vs. Fiction (34:17)
• How Your Body Changes with Age (40:59)
• The Busy Woman’s Guide (53:30)
• Why Reps & Rest Matter ( 1:11:54)
• Which Goal Should You Prioritize in Midlife? ( 1:29:52)
• Eating for Muscle Growth (1:44:43)
• Building Muscle While Losing Fat (1:54:36)
• Finding Workouts You Love (2:09:13)
• HIIT, Zone 2, and What Your Heart Really Needs (2:14:58)
• Balancing Cardio Intensities (2:25:14)
• Signs Your Cardiovascular Training is Actually Working (2:30:25)
• Midlife Fitness Truths (2:38:02)
• Final Takeaways: Strategies for Longevity (2:47:29)

Connect with Dr Lauren Colenso-Semple on Instagram and at drlaurencs.com. Follow Dr Alyssa Olenick on Instagram, listen to The Messy Middle Podcast, subscribe on YouTube, and visit doclyssfitness.com for practical, science based guidance on training and midlife health.

This episode is brought to you by:

38TERA

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

38Tera ships to the United States, Australia, and New Zealand.

Eight Sleep

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

Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.

Pique Tea

Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON.

Pique ships within the U.S. and to Australia, Canada, and select EU countries.

Momentous

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

Momentous ships to many countries worldwide depending on local import regulations.

Simon Hill, MSc, BSc (Hons)

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

Subscribe & Connect:

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

Dr Brad Schoenfeld and Alan Aragon join me to explore protein requirements, recomposition, and how to structure resistance training for long-term strength and muscle retention.

We discuss calorie deficits, effort, failure, recovery, and the training variables that matter most for healthy ageing.

What We Cover

• Protein targets in and out of a calorie deficit
• Recomp versus surplus for muscle growth
• Effort, failure, and rep range myths
• Recovery, soreness, and cold exposure
• Cardio, interference, and real-world training balance

If you care about building muscle, preserving strength, and avoiding unnecessary complexity, this episode is a practical guide to getting the basics right.

To connect with the guests and explore more of their work, follow Alan Aragon on Instagram and Twitter, and visit his website at fitadvancement.com for research reviews, in-depth nutrition analysis, and mentorship offerings. You can follow Dr Brad Schoenfeld on Instagram and Twitter for ongoing insights into resistance training science and hypertrophy research.

Want to support the show?

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

This episode is brought to you by:

38TERA

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

38Tera ships to the United States, Australia, and New Zealand.

Function Health

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

Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

Momentous

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

Momentous ships to many countries worldwide depending on local import regulations.

IM8

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

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

WHOOP

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

Whoop ships to 56+ international markets, including the US, Canada, most of Europe (UK, Germany, France, etc.), Australia, New Zealand, UAE, Singapore, and parts of Asia.

Simon Hill, MSc, BSc (Hons)

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

Subscribe & Connect:

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

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

The 2025 US Dietary Guidelines are out, and they’ve sparked debate across the nutrition world. In this episode, I sit down with Dr David Katz to examine where the new recommendations align with science and where they diverge from the Dietary Guidelines Advisory Committee’s evidence review.

We discuss the increased emphasis on meat and protein, contradictions around saturated fat and full-fat dairy, the controversy around seed oils, and what everyday people should actually focus on.

What We Cover

• Why David believes science was subordinated to ideology
• The protein recommendation: do most Americans need more?
• Meat versus legumes for long-term health
• Saturated fat limits and whether the guidelines contradict themselves
• Full-fat dairy: beneficial, neutral, or harmful?
• Seed oils, essential fats, and common misconceptions
• The role of fibre and what gets displaced when protein increases
• The simple dietary pattern most associated with longevity

Despite the noise, one principle remains consistent: eat real food, mostly plants, in balanced combinations. The fundamentals of good nutrition have not changed.

You can connect with Dr David Katz on LinkedIn, Facebook, and X (Twitter). To learn more about his work, visit davidkatzmd.com, explore Diet ID, and discover the True Health Initiative.

• Intro (00:00)
• Initial Reactions to the New Dietary Guidelines (01:36)
• Political Influences on Dietary Guidelines (08:54)
• Specific Departures from Evidence-Based Recommendations (18:58)
• Historical Context and Modern Diet Quality (33:55)
• Protein Quality and Public Health (41:10)
• Regenerative Agriculture and Legumes (46:29)
• Understanding Fats in Our Diet (50:10)
• Contradictions in Dietary Guidelines (01:01:22)
• Dairy Consumption: Pros and Cons (01:10:20)
• Personalizing Your Diet for Optimal Health (01:19:25)

This episode is brought to you by:

38TERA

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

38Tera ships to the United States, Australia, and New Zealand.

ProLon

Join my Guided Group Fasting Protocol starting March 9th using ProLon’s 5-Day Fasting Mimicking Diet, a science-backed program designed to support metabolic health while still allowing you to eat. Reserve your spot and claim 15% off at ProLonLife.com.

ProLon ships within the United States.

Mill

Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com/THEPROOF using code THEPROOF.

Mill ships within the United States.

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

Momentous ships to many countries worldwide depending on local import regulations.

Eight Sleep

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

Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.

Simon Hill, MSc, BSc (Hons)

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

Subscribe & Connect:

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

Can diet really reverse atherosclerosis, or is that an overpromise? Since sharing my own coronary CT angiogram results, this question has come up almost daily. In this episode, I revisit the best clinical trials to see what the evidence actually says.

I break down six randomised controlled trials and explain how different dietary patterns influence plaque progression, plaque stability, and cardiovascular events.

What we cover

• What atherosclerosis is and how it develops over time
• The tools used to measure plaque and artery health
• Evidence from six major randomised controlled trials on diet and atherosclerosis
• What Mediterranean and low fat diets actually achieve in practice
• Whether diet still matters if you are already on medication
• Key takeaways for prevention, progression, and long term heart health

Diet cannot do everything, but the evidence shows it can meaningfully change the trajectory of atherosclerosis and reduce cardiovascular risk.

• Intro (00:00)
• What is Atherosclerosis? Understanding Plaque Buildup (02:06)
• 4 Ways to Measure Plaque: CAC, IMT, CTA, and QCA (05:35)
• The Gold Standard: 6 Randomized Controlled Trials (RCTs) (09:36)
• The 1990 Lifestyle Heart Trial (Dean Ornish) (12:20)
• The STARS Trial: Omega-3s & Fiber for Plaque Reversal (19:17)
• The SCRIP Trial: Stacking Lifestyle and Medication (23:36)
• PREDIMED Study: The Power of the Mediterranean Diet (26:53)
• CORDIOPREV Results: Secondary Prevention of Heart Disease (32:53)
• DISCO CT Trial: Modern AI Imaging of Plaque Changes (39:24)
• Summary of Clinical Evidence: What Actually Shrinks Plaque? (43:53)
• 3 Critical Takeaways for Managing Your Heart Health (46:25)

This episode is brought to you by:

38TERA

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

38Tera ships to the United States, Australia, and New Zealand.

Shopify

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

IM8

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

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

Pique Tea

Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON.

Pique ships within the U.S. and to Australia, Canada, and select EU countries.

Function Health

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

Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

Simon Hill, MSc, BSc (Hons)

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

Subscribe & Connect:

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

I’m joined by Dr Robert Eckel to unpack why obesity is far more complex than a BMI number and why insulin resistance plays such a central role in cardiometabolic disease.

We discuss preclinical versus clinical obesity, fat distribution, metabolic risk, and what actually improves health outcomes beyond weight loss alone.

What We Cover

• Why BMI is only a starting point
• Preclinical versus clinical obesity explained
• Why visceral fat matters more than total fat
• How insulin resistance develops with excess body fat
• Who may benefit most from weight loss interventions
• GLP-1 therapies, benefits and open questions

A practical, evidence-based conversation that reframes how we think about obesity, risk and long term health.

• Introduction (00:00)
• Clinical vs Preclinical Obesity: How Should Obesity Be Defined? (05:21)
• Why Is Obesity Difficult to Diagnose and Treat in Practice? (08:06)
• How Genetics and Environment Influence Body Fat Gain (20:27)
• What Is Insulin Resistance and Metabolic Syndrome? (32:23)
• How Insulin Sensitivity Relates to Clinical Obesity (55:26)
• Why Insulin Resistance Begins in Adipose Tissue (59:49)
• Physiological vs Pathological Insulin Resistance Explained (01:04:47)
• How Physical Activity Improves Insulin Sensitivity (01:10:46)
• Family History, Genetics, and Cardiometabolic Risk (01:12:30)
• Individualised Obesity Treatment Guidelines in Clinical Care (01:15:40)
• How GLP-1 Receptor Agonists Are Used in Obesity Management (01:16:12)
• What Is the Obesity Paradox in Cardiometabolic Disease? (01:22:01)
• Future Projections for Obesity and Cardiometabolic Health (01:30:07)
• Public Health Challenges in Preventing Excess Adiposity (01:40:23)
• Practical Clinical Takeaways and Final Thoughts (01:44:15)

Want to support the show?

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

This episode is brought to you by:

38TERA

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

Eight Sleep

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

WHOOP

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

Simon Hill, MSc, BSc (Hons)

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

Subscribe & Connect:

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

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

Fertility is not just about timing ovulation. In this episode, Dr Natalie Crawford explains how sleep, stress, insulin resistance, diet, toxins, supplements, and lifestyle choices influence egg and sperm quality, miscarriage risk, and fertility outcomes.

We cover fertility myths, evidence-based nutrition, supplements that matter, and when medical treatments like IVF or egg freezing make sense.

What We Cover

• Sleep, inflammation, and hormone signalling
• Insulin resistance and reproductive health
• Strength training, stress, and metabolic resilience
• Fertility nutrition and soy myths
• Supplements that support fertility
• Sex, ovulation timing, and common misconceptions
• Fertility treatments and realistic expectations

A practical, compassionate, and science-driven conversation for anyone planning a pregnancy or struggling to conceive.

You can learn more from Dr Natalie Crawford by preordering her book The Fertility Formula at nataliecrawfordmd.com/book. You can also follow her on Instagram for ongoing fertility education, and listen to her podcast As a Woman.

• Intro (00:00)
• How Personal Loss Changed Medical Practice (03:34)
• Infertility, Isolation, and the Power of Support Systems (11:32)
• Fertility Is Not Luck: How Empowered Choices Shape Outcomes (16:03)
• Common Fertility Myths and Misconceptions (21:31)
• Sperm Health, Lifestyle, and Testosterone Risks (32:59)
• Chronic Inflammation and Its Impact on Reproductive Health (42:50)
• Egg Quality vs Age: What Really Drives Infertility (50:55)
• Hidden Signs of Chronic Inflammation You Shouldn’t Ignore (01:01:22)
• Tracking Your Menstrual Cycle as a Vital Health Sign (01:10:34)
• Birth Control and Fertility Awareness (01:19:17)
• Lifestyle Changes That Can Improve Natural Fertility (01:28:33)
• Why Sleep Is Critical for Hormones, Fertility, and Metabolic Health (01:34:13)
• Muscle Mass, Insulin Resistance, and Fertility Health (01:43:48)
• How Food Influences Inflammation (01:53:33)
• Supplements That Support Fertility and Egg Quality (02:05:56)
• Fertility Supplement Red Flags (02:15:55)
• Everyday Behavioral Toxins That Harm Fertility (02:29:46)
• Common Fertility Myths Explained (02:36:19)
• When to Consider Medical Interventions for Infertility (02:42:43)

This episode is brought to you by:

38TERA

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

ProLon

Just in time for the new year, ProLon’s 5-Day Fasting Mimicking Diet offers a science-backed way to support metabolic health while still allowing you to eat. ProLon is offering The Proof listeners 15% off their 5-day nutrition program at ProLonLife.com.

Caraway Caraway’s cookware set is a favourite for a reason. It can save you up to $190 compared to buying items individually, and The Proof listeners can take an additional 10% off at CarawayHome.com or by using code THEPROOF at checkout. Caraway. Non-toxic cookware made modern.

Eight Sleep

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

Simon Hill, MSc, BSc (Hons)

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

Subscribe & Connect:

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

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

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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.

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