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.
Episodes
May 11, 2026 • 107 mins
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 Instit...
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May 4, 2026 • 95 mins
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 evide...
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April 28, 2026 • 58 mins
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 3...
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Peptides are being marketed as solutions for everything from injury recovery to longevity, but what does the science actually say?
In this episode, Dr Leigh Baxt joins me to break down what peptides are, how drug development really works, and why so many of the claims circulating online are running far ahead of the evidence. We explore the difference between approved peptide medicines and unregulated products sold online, why anec...
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April 13, 2026 • 84 mins
In this episode, I’m joined by Dr Belinda Beck to challenge long-held beliefs about osteoporosis and bone health. We break down what actually works, what doesn’t, and why many people are being given outdated advice.
We explore the science of bone adaptation, the importance of heavy resistance training, and how to think about prevention and treatment across the lifespan.
What We Cover
Why walking is not enough for bone health
...
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April 6, 2026 • 85 mins
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 co...
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March 30, 2026 • 116 mins
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 Guide...
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March 23, 2026 • 157 mins
In this episode, I speak with Dr Lora Giangregorio about how to train for stronger bones, better balance, and long-term independence. We break down what actually matters when it comes to preventing fractures and improving bone health.
We explore the role of resistance, balance, and impact training, and how to apply these in a practical, sustainable way.
What We Cover
Why starting where you are matters more than following a pe...
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March 16, 2026 • 171 mins
In this episode, I’m joined by Christopher Gardner and Ty Beal to break down the science and debate behind the latest U.S. Dietary Guidelines. We explore ultra-processed foods, protein recommendations, plant-based alternatives, and how nutrition evidence is interpreted when shaping national dietary advice.
Despite disagreements on specific points, this conversation highlights how much common ground exists when scientists engage in...
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March 9, 2026 • 84 mins
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 ...
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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 no...
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February 23, 2026 • 210 mins
Dr Brad Schoenfeld and Alan Aragon join me to explore protein requirements, recomposition, and how to structure resistance training for long-term strength and muscle retention.
We discuss calorie deficits, effort, failure, recovery, and the training variables that matter most for healthy ageing.
What We Cover
Protein targets in and out of a calorie deficit
Recomp versus surplus for muscle growth
Effort, failure, and rep...
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February 16, 2026 • 91 mins
The 2025 US Dietary Guidelines are out, and they’ve sparked debate across the nutrition world. In this episode, I sit down with Dr David Katz to examine where the new recommendations align with science and where they diverge from the Dietary Guidelines Advisory Committee’s evidence review.
We discuss the increased emphasis on meat and protein, contradictions around saturated fat and full-fat dairy, the controversy around seed oils...
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February 10, 2026 • 53 mins
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
...
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February 2, 2026 • 113 mins
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 visc...
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January 26, 2026 • 186 mins
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, inflammatio...
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January 19, 2026 • 102 mins
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 ...
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January 12, 2026 • 136 mins
In this episode, Drew Harrisberg and I go deep on life beyond macros and metrics. We talk about gratitude, regret, ageing, and how constant optimisation can quietly pull us away from what actually matters.
We also cover living with type 1 diabetes, health tech, social sport, future wellness trends, and why simplicity, connection, and play may be the real foundations of long-term wellbeing.
What We Cover
Optimisation culture v...
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January 5, 2026 • 107 mins
I sit down with Dr Luc van Loon to unpack what really happens to protein in the body, from digestion to muscle and organ tissue. We explore why muscle protein synthesis is often misunderstood, how inactivity drives muscle loss, and what the research actually says about protein needs across the lifespan.
What We Cover
Ice baths and their impact on muscle adaptation
Protein absorption, muscle protein synthesis, and common myt...
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December 29, 2025 • 136 mins
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 strategi...
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