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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

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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111:20

The 5 most important protein questions answered with...

The Proof with Simon Hill ·

2025/11/10

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

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174:15

The doctor who beat cancer and now helps others do...

The Proof with Simon Hill ·

2025/10/27

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

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86:35

Lactate: The Key to Metabolic Health, Mitochondria,...

The Proof with Simon Hill ·

2025/10/06

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

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144:14

The Forgotten Food Group That Could Save Your Life |...

The Proof with Simon Hill ·

2025/09/22

In this episode, I’m joined by Dr Jed Fahey, nutritional biochemist who pioneered sulforaphane research at Johns Hopkins, and Doug Evans, author of The Sprout Book. We discuss why broccoli sprouts are one of the most powerful foods you can grow at home and how to use them safely and effectively.Jed explains the science of sulforaphane and the strongest clinical evidence so far, while Doug shares practical advice for sprouting at home, seed safety, and making sprouts part of everyday meals. What

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122:00

Diet, Meat and Ultra-Processed Foods | Dr David Katz

The Proof with Simon Hill ·

2025/09/08

What does balance really mean for diet, and why is nuance so often lost in nutrition debates? In this episode, I sit down again with Dr David Katz to explore diet quality, ultra-processed foods, supplements, and the broader links between human and planetary health.In this episode, we cover: Why balance is the key to diet quality Beef, ethics, and planetary health Keto and carnivore, the rise of anecdotes online Ultra-processed foods and why they drive overeating Supplements,

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110:24

Lowering cholesterol with medicine | Dr Thomas...

The Proof with Simon Hill ·

2025/09/01

In this episode, I’m joined by Dr Tom Dayspring and Dr Dan Soffer for a comprehensive look at lipid-lowering therapy. We unpack the science behind statins, ezetimibe, PCSK9 inhibitors, fibrates, and newer agents like bempedoic acid, asking what really works, who should take them, and how early treatment might prevent disease. From guideline thresholds to real-world decision making, historical trials to future therapies, this conversation offers clarity on one of the most important areas in

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56:51

The most important health test people are overlooking...

The Proof with Simon Hill ·

2025/08/19

High blood pressure, often called the silent killer, is the most deadly modifiable risk factor worldwide. In this solo episode, I break down the latest European and American blood pressure guidelines into a simple, actionable framework.I explain what blood pressure is, why it matters, how to measure it correctly at home, and the lifestyle changes that can lower it as effectively as first-line medication. Whether you want to prevent hypertension, manage it, or simply understand your numbers, this

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156:53

Are You Eating Enough Fiber? Science-Backed Secrets...

The Proof with Simon Hill ·

2025/08/11

In this masterclass, I break down the science of gut health and how to use it to your advantage. You’ll learn the different types of fiber, the benefits of fermentation, and how your gut microbes influence digestion, immunity, and even mood. Plus, I share practical tips for increasing fiber without discomfort and simple ways to nurture a thriving microbiome.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

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136:57

Are You Taking the Right Supplements? Masterclass on...

The Proof with Simon Hill ·

2025/08/06

In this solo episode, I break down the most common supplements, including vitamin D, omega-3s, creatine, B12, and probiotics. I share what the science really says about their effectiveness, safety, and who actually needs them. I also explain how I use blood test data to make smarter supplement decisions and why testing beats guessing every time. What I cover: Vitamin D and optimal levels Who really needs omega-3s Creatine’s brain and performance benefits Iron, B12, and nutrients to

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53 results

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