The Proof with Simon Hill

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

Can You Reverse Heart Disease? What My Plaque Scans Showed | Dr Campbell Rogers

July 6, 2026 • 75 mins
In late 2024 a CT scan revealed a small amount of soft plaque in my arteries. Sixteen months later I scanned again, and my plaque volume had dropped by around forty percent. In this episode I ask the cardiologist behind the technology whether a result like that can really be trusted. Dr Campbell Rogers is an interventional cardiologist, a former Harvard faculty member who ran the cath lab at Brigham and Women's Hospital, and now C...
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Reversing Artery Plaque: 8 Supplements Ranked by the Evidence | Simon Hill, MSc

June 29, 2026 • 62 mins
Can a supplement actually reverse the plaque in your arteries, or only slow it down? It is the question I am asked most, and after a 2024 scan revealed early plaque in my own left anterior descending artery, it became a personal one too. This is part two of my three-part series on reversing atherosclerosis. In this solo episode I work through eight of the most popular supplements and rank them by the strength of the human evidence...
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How to Lose Weight and Fix Your Metabolism in 2026 | Dr Mauricio Gonzalez

June 22, 2026 • 89 mins
For decades we have treated the number on the scale as the goal of metabolic health. Dr Mauricio Gonzalez, a triple board-certified physician and endocrinology fellow practising in New York, makes the case that we have been measuring the wrong thing. In this conversation we explore why liver fat, not body weight, is becoming the real target, what the latest weight-loss medications can and cannot do, and how to cut through the hype...
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Evidence-Based Exercise in Pregnancy and Postpartum | Dr Margie Davenport

June 15, 2026 • 93 mins
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 b...
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Nutrition for satiety and weight loss | Dr Federica Amati

June 9, 2026 • 93 mins
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...
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The Surgeon Defending Statins, GLP-1s, and Ancel Keys | Dr Terry Simpson

June 1, 2026 • 102 mins
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 st...
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Has Optimisation Culture Gone Too Far? | Sarah Ann Macklin

May 28, 2026 • 70 mins
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...
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What the Headlines Get Wrong About the Future of Meat | Bruce Friedrich

May 26, 2026 • 107 mins
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...
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Improving cholesterol and blood pressure with diet | A Masterclass

May 18, 2026 • 117 mins
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, al...
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The Peptides Quietly Accelerating Aging | Dr Valter Longo

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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The Diet That Lowers Cholesterol Like a Statin | Dr Andrea Glenn

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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Food Labels, Fibre, and Ultra-Processed Foods: What Really Matters | Rhiannon Lambert

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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The Peptide Lie: What a Drug Developer Reveals About the Compounds Everyone Is Injecting | Dr Leigh Baxt

April 21, 2026 • 45 mins
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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Preventing and reversing osteoporosis | Dr Belinda Beck

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 ...
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New microbiome science | Dr Tim Spector

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 scien...
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Food and weight loss | Dr Kevin Hall

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. D...
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The exercise that builds strong bones and better balance | Dr Lora Giangregorio

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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The dietary guidelines great debate | Dr Christoper Gardner and Dr Ty Beal

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 eng...
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The sleep habit that quietly raises your risk of heart disease | Dr Kristen Knutson

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 m...
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The Science of Exercise for Women 40+: What to Prioritise (And What to Ignore) | Dr Lauren Colenso-Semple and Dr Alyssa Olenick

March 2, 2026 • 178 mins
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 pro...
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