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The Proof with Simon Hill: Daily Summaries Delivered
by Live better for longer
The Proof Podcast is a space for science-based conversation. Together with his guests, Simon Hill, a qualified physiotherapist and nutritionist, explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment. Facts, nuance and trustworthy recommendations minus the hyperbole. All the proof you need to live better for longer.
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- Yesterday1h 33m
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 Why Pregnancy Exercise Advice Feels So Confusing The Most Damaging Myth About Exercise In Pregnancy How Exercise Cuts Pregnancy Complications By 40% Why Pregnant Women Were Excluded From Research Can You Do High Intensity Workouts While Pregnant How Exercise Lowers Preeclampsia And Diabetes Risk How Much Exercise Is Safe During Pregnancy Is Heavy Lifting Safe During Pregnancy What You Should Never Do While Pregnant Pelvic Floor Exercises Every Pregnant Woman Needs How To Know If You're Overexerting While Pregnant Does Exercise Affect Fertility And Conception Why The 140 BPM Myth Still Exists How Exercise Improves Postpartum Mental Health And Sleep The Truth About The 6 Week Postpartum Rule Does Breastfeeding Increase Your Risk Of Injury Why Pregnant Athletes Need Better Policy Support What Future Pregnancy Exercise Research Will Reveal 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 f
- 1 weeks ago1h 33m
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. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. LMNT ships to the U.S. and Canada, with sparkling flavors available only in the contiguous U.S. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. WHOOP WHOOP, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. WHOOP ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.
- 1 weeks ago1h 24m
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, is available from June 2026. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. LMNT ships to the U.S. and Canada, with sparkling flavors available only in the contiguous U.S. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. WHOOP WHOOP, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. WHOOP ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.
- 2 weeks ago1h 42m
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 Why Carnivore and Anti-Vax Are Today's Biggest Health Lies Doctors, COVID and the Cost of Speaking Up Online How to Spot a Health Huckster Will GLP-1 Drugs Make Bariatric Surgery Obsolete A Bariatric Surgeon's Personal Decision to Take a GLP-1 Drug Willpower Is Not the Problem: What Food Noise Actually Feels Like Why Ancel Keys Was Right and Low Carb Got It Wrong Mediterranean Diet Results That Stopped a Trial Early Are GLP-1 Drugs the Greatest Medical Breakthrough This Century The Real Danger of Buying Compounded GLP-1 Drugs Online BPC-157 and Peptides: Why FDA Guardrails Actually Matter Familial Hypercholesterolemia, Statins and a Personal Wake Up Call Inflammation vs. ApoB: What Actually Causes a Heart Attack CT Angiogram Results and Keto CTA Data Explained Fish Oil vs. Eating Fish: Why the Supplement Doesn't Replicate the Food Simon's Plant Based Diet, Seed Oils and Cooking with Olive Oil The Seed Oil Debate: Are People Just Afraid of Modern Chemistry 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,
- 2 weeks ago1h 10m
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. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. Truemed Truemed helps qualified customers use pre-tax HSA or FSA dollars on health-related products like fitness, recovery, and sleep tools, often saving around 30% on average. Visit truemed.com/THEPROOF to see what qualifies. This is hands down the best way to make the most of your health dollars. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code THEPROOF. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.
- 3 weeks ago1h 47m
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 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.
- 4 weeks ago1h 57m
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 Can You Actually Reverse Artery Plaque? How to Lower ApoB Without Statins The Portfolio Diet: Cut LDL by 30% 6 Trials That Changed Heart Disease Science Michelle Routhenstein: Why Doctors Skip ApoB Testing Best Food Swaps to Lower ApoB RFK Jr, Seed Oils, and the Saturated Fat Debate Full-Fat vs. Low-Fat Dairy and Your Heart Blood Pressure: Why the Sodium-Potassium Ratio Matters Walter Willett: The True Mediterranean Diet Are Seed Oils Inflammatory? The Science Should You Cook with Olive Oil or Not Full-Fat vs. Low-Fat Dairy: 2025 Research Dairy vs. Soy Milk: Health and Planet Plant Protein vs. Animal Protein: The Data Raymond Townsend: Top Levers for Lowering Blood Pressure Best Exercise Type for Blood Pressure How Sodium Raises Blood Pressure Over Time Potassium vs. Sodium: Why the Ratio Is Everything Should You Watch Salt with Normal Blood Pressure Why the DASH Diet Works as Well as a Drug Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Momentous ships to many countries worldwide depending on local import regulations. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code THEPROOF. HomeServe Help protect your home systems – and your wallet – with HomeServe against covered repairs. Plans start at just $4.99 a month. Go to HomeServe.com to find the plan that’s right for you. HomeServe is not available everywhere. Most plans range between $4.99 to $11.99 a month your first year. Terms apply on covered repairs. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.
- May 11, 20261h 47m
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 The Peptide Boom and What Is Actually Being Sold GLP-1s: 92 Per Cent Drop-Out and the Body Composition Math The Fasting-Mimicking Diet Reverses Western-Diet Damage Snell, Ames, and Laron Dwarf Mice The Laron Syndrome Cohort in Ecuador Acromegaly and the Cost of High Growth Hormone The Optimal IGF-1 Range: 120 to 160 ng/mL Plant vs Animal Protein, Properly Read The Anti-Keto Case from Okinawa to Loma Linda Stanford Crohn's, Miami UC, and Rome Kidney Disease Biological Age Reduction After Three FMD Cycles FMD Safety Across More Than a Million Users The Longevity Diet: Eat More, Eat Better This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Truemed Truemed helps qualified customers use pre-tax HSA or FSA dollars on health-related products like fitness, recovery, and sleep tools, often saving around 30% on average. Visit Truemed.com to see what qualifies. This is hands down the best way to make the most of your health dollars. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. WHOOP WHOOP, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. WHOOP ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @theproof Twitter: @theproof Facebook: The Proof
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About The Proof with Simon Hill
The Proof Podcast is a space for science-based conversation. Together with his guests, Simon Hill, a qualified physiotherapist and nutritionist, explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment. Facts, nuance and trustworthy recommendations minus the hyperbole. All the proof you need to live better for longer.
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