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

Protein is one of the most talked-about nutrients, yet confusion remains about how much we need and which sources are best. I am joined by Dr Matthew Nagra to unpack the science on protein intake, plant versus animal sources, and how to build strength and longevity without compromising your health or the planet.

What We Cover

• The evidence-based protein range for muscle and strength
• How plant and animal protein compare when total intake is matched
• Why training drives results more than protein alone
• New findings linking plant protein to lower chronic disease risk
• What the Andrea Glenn study reveals about protein density and heart health
• IGF-1 and mTOR myths and what the data really show
• The environmental and practical case for plant protein

Protein plays a vital role in health, ageing and performance. This episode will help you cut through the noise and make confident, evidence-based choices.

You can learn more from Dr Matthew Nagra by following him on Instagram and YouTube, or by visiting his website where he shares articles, resources and practical advice on nutrition and healthy living.

• Intro (00:00)
• The Protein Problem No One Can Agree On (00:57)
• Are You Eating Enough or Too Much Protein? (6:10)
• The Truth About Plant vs Animal Protein (16:16)
• What Really Drives Muscle Growth (21:57)
• The Surprising Science on Protein and Aging (24:42)
• Does Your Protein Choice Affect Disease Risk? (41:02)
• What Long-Term Studies Reveal About Health and Longevity (44:58)
• Is More Protein Always Better? (58:11)
• Why Nutrition Research Is So Confusing (01:07:10)
• The Hidden Cost of Animal Protein (01:13:35)
• Final Thoughts That Might Change How You Eat (01:43:53)

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.

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 $700 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

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.

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 author and coach Axel Schura to explore how hardship can lead to transformation. Axel shares his story of stage four cancer and the mindset shifts that inspired his new book “Maybe This Is Happening For You, Not To You”.

We discuss fear, recovery, and how to find strength and meaning when life feels uncertain.

What We Cover

• Shifting from “why me” to “what now”
• Facing fear with curiosity and compassion
• Tools for anxiety and rebuilding confidence
• Lessons from Viktor Frankl and the Chinese farmer story
• The power of belief and responsibility in healing

A moving reminder that even in our hardest moments, there is always the potential for growth and meaning.

Connect with Axel on Instagram, where he shares insights on mindset, personal growth, and emotional resilience. You can also visit axelschura.com to learn more about his work and get his new book “Maybe This Is Happening For You, Not To You” at axelschura.com/maybe. For more of Axel’s content, including his podcast and YouTube channel, head to his Linktree.

• How Axel Shura Turned Pain Into Purpose After Stage 4 Cancer Diagnosis (00:00)
• Confronting Death for the First Time (18:10)
• Reflecting on the Journey (25:11)
• Practical Advice for Dealing with Fear (41:03)
• Reframing Fear and Embracing Life (51:10)
• The Power of Feedback and Facing Judgment (55:34)
• Mini Risks and Overcoming Isolation (01:07:25)
• The Importance of Belief and Vision (01:12:30)
• The Chinese Farmer Story: Embracing Uncertainty (01:17:28)
• Radical Responsibility and Viktor Frankl's Influence (01:24:46)
• Concluding Thoughts and Reflections (01:29:49)

This episode is brought to you by:

38TERA

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

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 LIVINGPROOF for up to 35% off your first order at livemomentous.com.

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.

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.

Dr Dawn Mussallem’s life has defied all odds. After surviving stage 4 cancer, severe heart failure, and a heart transplant, she ran a marathon just one year later. In this conversation, I sit down with Dawn as she shares what she’s learned about resilience, faith, and the science of healing.

We explore the mindset behind recovery, how food and lifestyle can prevent disease, and the lessons from decades of cancer research and clinical care. It’s a deeply human discussion on what it means to live with intention, vitality, and compassion.

What We Cover

• Mindset, purpose, and finding meaning in adversity
• Plant-based diets for cancer prevention and metabolic health
• Fasting, sleep, and stress management
• Supplements, Omega-3s, and key nutrients to focus on
• Myths about seed oils, soy, and grains
• GLP-1 medications, muscle preservation, and weight management
• Why connection, joy, and movement are central to longevity

A testament to the strength of the human spirit—and a guide to living better, not just longer.

Connect with Dr Dawn Mussallem on Instagram or LinkedIn to follow her work in lifestyle medicine, cancer recovery, and longevity research.

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 LIVINGPROOF 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.

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 plus a FREE starter kit 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 $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

In this episode, I continue my conversation with Dr Raymond Townsend, Professor of Medicine at the University of Pennsylvania. We explore how to optimise and treat high blood pressure through lifestyle, medication and a deeper understanding of the latest clinical evidence.

Dr Townsend explains how much risk reduction comes from lowering blood pressure, what the newest AHA/ACC guidelines recommend, and how diet, exercise and sleep all play a role in protecting your arteries, kidneys and brain.

What We Cover

• Why lowering blood pressure matters
• The latest hypertension guidelines
• When to start medication
• Key lifestyle interventions for long-term health
• Common myths about salt, diet and protein
• New therapies and what’s on the horizon

Blood pressure is not just a number — it is a reflection of your overall health. This episode provides a practical guide to lowering it safely and effectively.

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 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.

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.

Momentous

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

BetterHelp

This is a paid advertisement from BetterHelp.

This World Mental Health Day, we’re celebrating the therapists who’ve helped millions of people take a step forward. If you’re ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at BetterHelp.com/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.

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 Dr Raymond Townsend, Director of the Hypertension Programme at the University of Pennsylvania. We discuss what drives high blood pressure, how it affects the body, and practical steps to protect your heart, kidneys and brain.

Dr Townsend explains how genetics, age, lifestyle and arterial stiffness contribute to hypertension, how to measure blood pressure correctly, and why early action and empathy make such a difference in long-term outcomes.

What We Cover

• Understanding blood pressure readings
• How hypertension harms the heart, brain and kidneys
• Lifestyle and genetic contributors
• Why arterial stiffness increases with age
• The right way to measure blood pressure
• When lifestyle changes or medication are needed

High blood pressure is preventable, manageable and worth your attention long before symptoms appear.

• Introduction (00:00)
• Key Takeaways from 40 Years in Hypertension (01:14)
• What does “hypertension” actually mean? (08:54)
• How Blood Pressure Works: Systolic vs diastolic explained simply (12:10)
• Why High BP Is Dangerous: Heart, brain & kidney damage mechanisms (14:35)
• What Are the Main Causes of Hypertension (28:03)
• The Aging Process and Blood Pressure (33:50)
• Can arteries stay flexible and young through exercise and recovery (37:46)
• Why even young adults should care about blood pressure control (40:01)
• Dementia and Blood Pressure: The Long-Term Connection (41:16)
• Awareness and Diagnosis of Hypertension (43:52)
• Measuring Blood Pressure Correctly (47:10)
• When to Intervene: Thresholds and Treatments (56:52)
• Primary vs. Secondary Prevention (01:01:56)

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.

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.

Eight Sleep

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

IM8

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

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.

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.

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.

In this episode I am joined by Dr Iñigo San Millán, exercise physiologist, researcher, and coach to Tour de France champion Tadej Pogačar. His work places lactate at the centre of human health, showing it as a fuel and biomarker rather than a waste product.

We discuss how lactate offers a new lens on mitochondrial health, what Zone 2 training really achieves, and why these insights apply to both elite athletes and anyone seeking longevity.

What We Cover

• Lactate myths and the truth about its role in energy
• Differences between athletic and diseased lactate profiles
• Zone 2 training and mitochondrial health
• Balancing training methods for metabolic flexibility
• Diet, lactate, and critiques of Zone 2

This conversation shows why understanding lactate could be key to improving performance, preventing disease, and ageing well.

You can connect with Dr Iñigo San Millán on Instagram and Twitter, where he shares insights on exercise physiology, metabolism, and performance. Follow along to learn more about his research and practical applications for both athletes and everyday health.

• Understanding Lactate as a Biomarker and Signalling Molecule (00:00)
• Historical Misconceptions About Lactate and Fatigue (04:03)
• How the Body Uses Lactate as a Fuel Source (06:09)
• Lactate in Health, Metabolic Function, and Disease (10:25)
• Exercise, Lactate Dynamics, and Energy Balance (16:39)
• What Research Reveals About Lactate and Mitochondrial Function (19:03)
• Exercise Prescription and Training Zones Explained (26:20)
• High-Intensity Exercise: What Happens to Lactate Levels? (37:87)
• VO₂ Max, Mitochondria, and Aerobic Fitness (45:02)
• Supporting Mitochondrial Function for Disease Prevention (48:37)
• Designing Exercise Programmes for Longevity and Healthspan (51:19)
• Resistance Training and Its Impact on Metabolic Health (1:00:10)
• How Diet and Exercise Influence Mitochondrial Function (01:04:42)
• Is Zone Two Training Really the Key to Endurance? (01:10:39)
• Final Reflections on Lactate, Training, and Metabolic Adaptation (01:19:47)

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 LIVINGPROOF for up to 35% off your first order at livemomentous.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

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