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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

202:52

How to Lose Fat & Gain Muscle on a Plant-Based Diet |...

The Proof with Simon Hill ·

2022/12/20

Episode #239. Looking for simple, practical ways to improve your exercise regime and eat for better health? Coach Fritz Horstmann understands the difficulties of balancing health with a busy life, and joins me today to offer guidance on how you can do just that. We discuss: Intro (0:00) Fritz’s Vegan Fitness Transformation (12:48) Combining Intuitive & Educated Eating (30:52) Fritz’s Coaching with Calorie Counting (42:04) Plant-Based Protein Sources (46:55) Bloating (55:32) Results in

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36:50

Protein, IGF-1 and health Q & A | Valter Longo, PhD

The Proof with Simon Hill ·

2022/12/13

Episode #238. Left with questions after last week’s conversation with Dr Valter Longo? You’re not alone. In this episode, Dr Longo returns to answer some of the queries I had in the wake of our last episode, tying off some loose ends and clarifying his stance on protein consumption and longevity. Specifically, we discuss: Intro (0:00) Reduce Cancer Risk with IGF1 (1:47) Biological Age Test (4:11) Laron Syndrome & Longevity (6:24) Does Everyone with High IGF1 get cancer? (13:06) Pressure for

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102:38

Protein, fasting, cancer, and longevity | Valter...

The Proof with Simon Hill ·

2022/12/06

Episode #237. Dr Valter Longo introduces intriguing questions to the show: could protein consumption actually be harmful to our health? How important is muscle tissue? Can fasting be used as an adjunct cancer treatment? We investigate these questions and many more, diving into the research on IGF-1, mTOR, and the fasting-mimicking diet. Specifically, we discuss: Intro (0:00) Ideal diets for longevity (2:58) Important Pathways for aging (9:15) IGF1 Elevation (16:24) Actue vs Chronic elevation

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124:12

Protein amount, quality and timing | Dr Don Layman

The Proof with Simon Hill ·

2022/11/28

Episode #236. Dr Donald Layman is an expert in protein synthesis and metabolism. With endless online dialogue on protein, Dr Layman offers clarity and answers pressing questions in this episode: how does protein interact with skeletal and metabolic health? Is aging dependent on our DNA? How much protein should I consume, and when? These questions, and many more, are answered in this week’s episode. We cover: Intro (0:00) Muscle & Metabolic Health (5:00) Moderate vs HIIT Training (14:00) Are

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124:48

Skincare, haircare and deodorant | Michelle Wong, PhD

The Proof with Simon Hill ·

2022/11/21

Episode #235. Cosmetic chemist Michelle Wong shares a different approach to skincare – one you're probably not used to seeing on your Instagram feed. In an age of extensive skincare routines and misleading marketing, how do we navigate our skin’s natural state and optimise its appearance and wellness? We cover this question and many more in this week’s episode. Specifically, we discuss: Intro (0:00) Defining ‘Clean Beauty’ (2:17) ‘Natural’ vs synthetic (7:14) EWG’s Skin Deep Database

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93:53

Sunscreen must-knows | Michelle Wong, PhD

The Proof with Simon Hill ·

2022/11/15

Episode #234. We all know that sunscreen is important, but what are the consequences of using (or not using) certain products? Cosmetic chemist Dr Michelle Wong joins me to examine sun damage and aging, chemical vs mineral sunscreens, “reef safe” sunscreens, and scary-sounding ingredients. Learn all you need to know about choosing and applying a sunscreen to offer you the best protection of your largest organ. We discuss: Intro (0:00) Michelle's Story (2:20) Defining Cosmetics

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104:10

Saturated fats, sugar and metabolic health | Richard...

The Proof with Simon Hill ·

2022/11/08

Episode #233. Dive deeper into how saturated fats and sugar affect metabolism and the liver in this conversation with Dr Richard Johnson. The Proof community had many questions after Dr Johnson’s appearance on Episode #215, and we return today to answer them: What does human outcome data say? What are the risks of the keto diet and high blood sugar? Do our opinions align? We answer these questions and more, addressing: Intro (0:00) Dr. Johnson’s Thesis on Fructose (3:27) Gaps in Current Studies

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68:07

Fasting, metabolic health, shift-work and cancer | Dr...

The Proof with Simon Hill ·

2022/11/01

Episode #232. Time-restricted eating seems like a holy grail for those looking to lose weight and improve their health. Dr Peterson joins me in this episode to answer some pressing questions on TRE: does it help you lose weight and shred fat? Will it curb my appetite? What times should shift workers eat? These questions and much more are covered in Episode #232. We discuss: Intro (0:00) New Study: TRE & Weight Loss (1:47) Subjects of study (6:35) Outcomes of Interest (10:06) Significant Results

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147:39

Cholesterol, metabolic health and heart disease | Dr...

The Proof with Simon Hill ·

2022/10/27

In Episode #231, I sit down with Dr Alan Flanagan and Danny Lennon to examine cholesterol, statins, the ketogenic diet, and longevity. Dr Alan Flanagan and Danny Lennon address whether cholesterol matters if you’re metabolically healthy, why our veins don’t get atherosclerosis, and why our body makes cholesterol if it’s “bad for us”. They also offer advice on dietary adjustments you can make regardless of your dietary pattern, claims by social media “health gurus”, and much more. LDL cholesterol has

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91:34

Can dairy be regenerative? | Ecologist Nicholas Carter

The Proof with Simon Hill ·

2022/10/17

In Episode #230, I’m joined by ecologist Nicholas Carter to examine the role of dairy and other animal foods on the environment. We discuss the implications of our food choices, detailing the impact of dairy specifically. Nicholas Carter breaks down the ways we measure environmental impact, and the strengths and shortfalls of these systems. We also cover “carbon neutral” dairy, regenerative grazing, biodiversity loss, and much more. Over the course of recent episodes, we’ve worked towards building a

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95:44

Specific exercise to avoid disease and live longer |...

The Proof with Simon Hill ·

2022/10/11

In Episode #229, I’m joined by Paul Taylor to discuss how to exercise to live better for longer. We cover the importance of intermittent stressors, the relative impact of nutrition and exercise, and the significance of biological evolution in health. Paul also breaks down exactly how to build an exercise regimen, with considerations for age and gender. Over the past month, The Proof has increasingly explored the role of exercise in relation to long-term health outcomes. In today’s episode, we build

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77:37

How much protein do we need | Dr Stuart Phillips and...

The Proof with Simon Hill ·

2022/10/04

In Episode #228, I sit down with Dr Stuart Phillips and Dr Christopher Gardner for a discourse on how much protein we really need. We discuss nitrogen balance, lack of protein vs lack of exercise, and protein restriction. We also cover protein quality, satiety, and environmental considerations. Recommended daily intake (RDA) is a key factor in this conversation, with discussion points including its definition, the studies used to inform it, and whether you should eat above it. There is ongoing

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230:48

Carnivore diet, veganism and nutrition misinformation...

The Proof with Simon Hill ·

2022/09/27

In Episode #227, I sit down with Alan Flanagan, PhD and Drew Harrisberg to discuss the carnivore diet and veganism, assessing many of the popular claims made by health and nutrition “influencers”. We discuss Big Pharma, social media censorship, and vegan protein intake. We also zoom in on the ethics of veganism, spotting a legitimate academic, and why socioeconomic and environmental factors impact nutrition decisions. In the current social media climate, it is crucial that we develop the skills

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107:12

Exercising for brain health | Drs Dean & Ayesha Sherzai

The Proof with Simon Hill ·

2022/09/19

In Episode #226, I’m joined by Drs Ayesha and Dean Sherzai to examine how exercise impacts brain health. We focus on two main considerations: what we know about the relationship between exercise and cognition, and how we can explain this relationship from an evolutionary lens. We discuss how movement impacts cognition, engaging your brain while exercising, and aging and brain health. We also cover neurogenesis, brain trauma, exercise and mood disorders, and motivation versus discipline. Drs Dean and

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131:33

Is dairy good or bad for us | Dr Alan Flanagan

The Proof with Simon Hill ·

2022/09/12

In Episode #225 I sit down with Alan Flanagan, PhD to discuss the health implications of consuming dairy. We have a broader conversation about misinformation and public health before specifically examining the health outcomes of dairy consumption. We also cover whether you can trust industry-funded studies, the representation of dairy on social media, and how much information we actually have. Misinformation is an ongoing occurrence in online nutrition conversations. The capacity to spread

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104:51

Eating for your unique biology | Dr Tim Spector

The Proof with Simon Hill ·

2022/09/05

In Episode #224, I sit down with Dr Tim Spector to address the significance of eating for your specific biology. We discuss research on twins, exploring nature versus nurture; the role of the microbiome in health outcomes; and whether conditions such as obesity and Type 2 diabetes are genetic. Dr Spector also offers advice on adapting your diet to your specific needs. When we place so much focus on population-level data for health outcomes, it can be easy to lose sight of the unique biology that

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152:02

Developing an exercise plan | Drew Harrisberg

The Proof with Simon Hill ·

2022/08/29

In Episode #223, Drew Harrisberg and I sit down to discuss how to optimise your exercise. Drew provides a detailed outline of how to develop an exercise program, working around different time constraints. We recap past episodes with Dr Richard Johnson and Professor Kieran Rooney, sharing our thoughts on these conversations. We also cover my recent Bali retreat, HIIT training and VO2 max, resistant starch and cancer, and much more. With new episodes of The Proof weekly and an abundance of new studies

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176:07

Science of exercise, mitochondrial health and...

The Proof with Simon Hill ·

2022/08/22

In Episode #222, I’m joined by Drew Harrisberg and Kieron Rooney, PhD to discuss how the biochemistry of exercise can impact your health. We cover a wide range of topics, including mitochondria efficiency, metabolic flexibility, and fat adaptation. Dr Rooney also offers training advice, and his thoughts on a ketogenic diet. Evidence continuously shows us that the multitude of factors contributing to health and longevity are incredibly complex. Today, Kieran Rooney, PhD sits down with Drew Harrisberg

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114:22

Fasting, autophagy and cell repair | Dr Satchin Panda

The Proof with Simon Hill ·

2022/08/15

In Episode #221, I sit down with Dr Satchin Panda to continue The Proof’s conversation on time restricted eating. We discuss circadian rhythms, circadian disruption, and health impacts. We also cover TRE in the context of circadian biology, blood glucose, and calorie restriction. Dr Panda offers his advice on the optimal TRE lifestyle. Time-restricted eating (TRE) has caused a stir on social media in recent years. Many studies on TRE are misrepresented online, with people drawing absolute

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98:38

A doctor’s guide to lung health | Dr MeiLan Han

The Proof with Simon Hill ·

2022/08/08

In Episode #220, Dr MeiLan Han joins me to discuss the lungs and respiratory system. Despite being an incredibly important factor of our overall health, the respiratory system is often overlooked. Most people’s knowledge is surface level, and we aren’t educated on the importance of the lungs or how to best support respiratory health. Dr MeiLan Han joins me in this episode to explain what the respiratory system is, how it works, and what we can do to optimise it. In this episode, Dr Han establishes

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