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PODCAST

The Proof with Simon Hill

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.

health & fitness nutrition

All Episodes

56:59

My Plaque Protocol, and Why I Started a PCSK9...

The Proof with Simon Hill ·

2026/10/05

A few weeks ago I published my own heart scans, and one number travelled further than the rest: a 48% drop in plaque over 16 and a half months. The question underneath that video was the obvious one. How? This episode is the answer, and it is also the part I could easily have left out.Three companies analysed the same two scans. HeartFlow found a 48% reduction, Cleerly found a 20% increase, and QAngio found essentially no change at all. Same heart, same images, and a sixfold spread in the absolute

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82:31

Birth, Breastfeeding, and the Truth About Baby Food |...

The Proof with Simon Hill ·

2026/09/21

This is part two of my conversation with Dr Federica Amati, Head Nutritionist at ZOE and author of the Sunday Times bestseller Every Body Should Know This. In part one we covered preconception, fertility, and pregnancy nutrition. Here we follow the first 1,000 days through to the end: birth, breastfeeding, weaning, and the environmental exposures behind all of it.Much of this territory has become a source of guilt rather than clarity. Federica's framing is the one I keep returning to: this window

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95:17

Bone Health, Falls, Medications & Healthy Longevity |...

The Proof with Simon Hill ·

2026/08/31

Everyone wants to talk about longevity. Almost no one wants to talk about gerontology, the field that has been studying how to age well for a century. Dr Deborah Kado, Stanford professor of medicine and geriatrician, joins me to bridge that gap.From bone health and balance to deprescribing, gut microbiome research, and the surprising power of your attitude towards ageing, this is a masterclass in what actually matters for a long, well-lived life. What We Cover: Why "longevity science" is

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84:46

Type 2 Diabetes Remission in the GLP-1 Era | Prof Roy...

The Proof with Simon Hill ·

2026/08/25

Professor Roy Taylor returns, three years after his first appearance, with the five-year DiRECT trial results and a clear-eyed assessment of where diet-driven type 2 diabetes remission stands in the GLP-1 era.The evidence is now solid: type 2 diabetes is, for many, a reversible condition of excess fat in the liver and pancreas. But keeping it in remission demands keeping the weight off, and the new generation of weight loss drugs comes with marketing claims that Roy says have no evidence behind

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123:43

The Fertility Test Most Men Are Never Offered | Dr...

The Proof with Simon Hill ·

2026/08/10

About one in seven couples are unable to conceive after a year of trying, and roughly half of those cases involve a male contribution. Yet in a quarter to a third of them, the man is never properly evaluated. In this episode I sit down with Dr Michael Eisenberg, a urologist, Director of Male Reproductive Health at Stanford University and Chief Medical Advisor of SwimClub, and Dr Natalie Crawford, a reproductive endocrinologist and co-founder of Fora Fertility in Austin, Texas.This is the

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93:33

Nutrition for satiety and weight loss | Dr Federica...

The Proof with Simon Hill ·

2026/06/09

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

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117:16

Improving cholesterol and blood pressure with diet |...

The Proof with Simon Hill ·

2026/05/18

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,

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95:09

The Diet That Lowers Cholesterol Like a Statin | Dr...

The Proof with Simon Hill ·

2026/05/04

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

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58:32

Food Labels, Fibre, and Ultra-Processed Foods: What...

The Proof with Simon Hill ·

2026/04/28

Ultra-processed foods are now the central nutrition conversation of the decade, but the gap between the marketing and the evidence has never been wider. In this episode, I sit down with registered nutritionist and Sunday Times bestselling author Rhiannon Lambert to bring some practical clarity to what the science actually says. We get into how the NOVA system can be too blunt to be useful, why calorie counts on packets are often 30 to 40 per cent inaccurate, what the most recent UPF and cancer data

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85:47

New microbiome science | Dr Tim Spector

The Proof with Simon Hill ·

2026/04/06

In this episode, I return to a conversation I promised to continue - sitting back down with Prof Tim Spector, MD, to explore everything that has changed in microbiome science since Episode 224. Tim and the ZOE team have now published a landmark Nature paper with 34,000 microbiome samples, run a clinical trial comparing personalized nutrition against government guidelines, and Tim has published a book on fermentation science.We cover why most probiotics are scientifically obsolete, a practical

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116:21

Food and weight loss | Dr Kevin Hall

The Proof with Simon Hill ·

2026/03/30

In this episode, I’m joined by Dr Kevin Hall from the NIH to unpack the science behind ultra-processed foods, energy balance, and the new U.S. Dietary Guidelines.We explore what controlled feeding studies reveal about why people tend to eat more calories on ultra-processed diets, and whether it’s the foods themselves or the broader environment driving these effects. What We Cover Key takeaways from the new U.S. Dietary Guidelines What ultra-processed foods actually mean in research vs

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84:35

The sleep habit that quietly raises your risk of...

The Proof with Simon Hill ·

2026/03/09

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

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178:55

The Science of Exercise for Women 40+: What to...

The Proof with Simon Hill ·

2026/03/02

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

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53:52

Reversing atherosclerosis with diet | Simon Hill, Msc

The Proof with Simon Hill ·

2026/02/10

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

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113:01

How body fat affects your metabolic health and risk...

The Proof with Simon Hill ·

2026/02/02

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

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186:44

The science of fertility: Hormones, inflammation, and...

The Proof with Simon Hill ·

2026/01/26

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

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102:57

Why some people gain weight eating the same food | Dr...

The Proof with Simon Hill ·

2026/01/19

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

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136:09

Evidence-Based Strategies for Heart Health and...

The Proof with Simon Hill ·

2025/12/29

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

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97:14

How to build a healthy gut using the latest...

The Proof with Simon Hill ·

2025/12/15

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

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89:07

Mark Manson: Why chasing happiness makes you...

The Proof with Simon Hill ·

2025/12/08

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

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62 results

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