The Proof with Simon Hill

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 versus presence and joy Regret, legacy, and end-of-life reflections Health data, CGMs, and the mental load of tracking Type 1 diabetes and daily decision fatigue Paddle, play, and the power of social movement Where wellness trends may be heading next A thoughtful, wide-ranging conversation on health, meaning, and living well. To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose, where you can also find his training program. To hear more from Drew, check out his previous episodes on The Proof. Intro (00:00) Dietary Changes and Reflections (03:18) Insulin Sensitivity, Dietary Fat, and Metabolic Health (10:25) Bone Health and Exercise in Older Adults (14:56) Protein Intake, Leucine, and Muscle Protein Synthesis (32:15) Controlled Studies vs. Real-World Results (38:24) How Older Adults Should Optimize Protein Intake (45:13) Ethical and Environmental Trade-Offs of Plant-Based Diets (57:10) Reflecting on Life, Priorities, & Regrets (01:10:15) The Ideal Self vs the “Ought” Self (01:17:27) Struggles with Distraction and Presence (01:24:50) The Future of Longevity Retreats (01:37:44) The Over-Optimization Trap in Health and Life (01:45:08) Why Upcoming Dietary Guidelines May Spark Controversy (01:48:46) Will America’s Obesity Rates Finally Decline? (01:58:30) Music, Creativity, and Personal Challenges (02:04:31) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

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 myths Anabolic resistance and the role of physical activity Protein needs in ageing, illness, and recovery Plant based versus omnivorous diets and muscle health A deep dive into protein science, ageing, and what matters most for preserving muscle and function. Intro (00:00) How Protein Research Evolved in Exercise Physiology (02:07) How Muscle Protein Synthesis Actually Works (Mechanisms Explained) (04:01) Tracing Amino Acids From Food Into Muscle Tissue (07:00) Biggest Myths About Protein Intake (What the Public Gets Wrong) (10:02) Protein Digestion, Absorption, and Where Amino Acids Go (17:25) Anabolic Resistance Explained: Why Muscle Response Declines With Age (38:16) How Much Protein Do You Really Need? Optimal vs Adequate Intake (46:41) How Protein Digestion Studies Are Designed (And Their Limitations) (53:22) Omnivore vs Vegan Diets: Muscle Protein Synthesis Compared (1:00:12) Protein Quality vs Quantity: What Actually Builds Muscle (01:08:52) Protein Powders, Isolates, and Supplements: Do They Help? (01:11:08) Protein Requirements (01:15:08) IGF1, Protein Consumption and Cancer (01:16:32) Amino Acids Explained: How the Body Rebuilds Protein From Steak (01:22:34) Anabolic Response Explained: When Amino Acids Actually Build Muscle (01:28:59) Supplements and Muscle Protein Synthesis (01:30:35) Muscle Protein Turnover, Aging, and Preventing Muscle Loss (01:38:59) 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 enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off FOR LIFE when you shop exclusively at Piquelife.com/simon. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

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 cover: LDL cholesterol and ApoB targets for prevention and regression Blood pressure, ageing, and lifestyle interventions Lp(a) risk and emerging therapies Diet quality, sustainability, and realistic dietary swaps Soy, breast cancer outcomes, and plant protein Creatine dosing, safety, and performance benefits If you want a clear-eyed, evidence-based look at heart health and longevity, this episode pulls it all together. Intro (00:00) Optimal LDL & Blood Pressure Levels to Prevent Heart Disease - Dr Laurence Sperling (01:13) Keto Diet, Cholesterol & Heart Health Explained - Simon Hill (11:19) Why Heart Disease Happens Even When You’re Doing Everything Right - Dr Thomas Dayspring and Dr Dan Soffer (29:07) Who Should Start Statins or Cholesterol-Lowering Therapy - Dr Thomas Dayspring and Dr Dan Soffer (53:28) What Hypertension Really Means and Why It’s Misunderstood - Dr Raymond Townsend (1:08:20) Lifestyle Habits That Naturally Lower Blood Pressure - Dr Raymond Townsend (1:20:28) Can You Lower Lipoprotein(a) or Is It Genetic - Simon Hill (1:27:37) Plant-Based Diets, Nutrition Needs & Climate Impact - Dr Hannah Ritchie (1:32:05) Lactate, Mitochondria & Longevity - Dr Iñigo San Millán (1:45:48) The Biggest Healthy Eating Questions in Cancer Prevention - Dr Dawn Mussallem (1:57:29) Creatine Benefits, Safety & Performance - Simon Hill (2:05:07) Does Creatine Timing Matter - Simon Hill (2:11:40) Does Creatine Harm the Kidneys - Simon Hill (2:13:58) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off FOR LIFE when you shop exclusively at Piquelife.com/simon. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Welcome to Part 1 of our Highlights of 2025 series, where I revisit the most important conversations from the year on The Proof, spanning nutrition science, misinformation, and long-term health. This episode features highlights from Dr Matthew Nagra, Dr Rupy Aujla, Drew Harrisberg, Dr Steven Novella, Dr Bill Harris, Dr David Katz, Doug Evans, Dr Suzanne Devkota, Dr Jessica Knurick, and Dr Walter Willett, covering protein quality, dietary fats, gut health, diet quality, and public health. What we cover: Plant vs animal protein and the leucine debate Protein needs for health, performance, and ageing Science vs anecdotes and spotting misinformation Seed oils, omega-6 fats, and common myths Olive oil quality and how to choose well Butter vs plant oils and mortality risk What diet quality really means Sulforaphane and the science of sprouts Gut health, microbiome diversity, and testing limitations Public health narratives and why focus matters Thank you for joining me for Part 1 of Highlights of 2025 on The Proof. I hope this episode helps you hold onto nuance, prioritise outcomes over ideology, and move into the year ahead with clarity and confidence. Intro (00:00:00) Plant Protein vs Animal Protein: Leucine, Muscle & Diet Quality - Simon Hill (00:01:16) Is the Protein Debate Really Over? Muscle, Health & Sustainability Explained - Dr Matthew Nagra (00:11:10) How Much Protein Do You Actually Need for Aging, Gut Health & Longevity? - Dr Rupy Aujla (00:23:45) Why Health Anecdotes Spread Faster Than Science (And Why It Matters) - Drew Harrisberg (00:36:14) Why Smart People Fall for Pseudoscience in Nutrition & Health - Dr Steven Novella (00:52:29) Are Seed Oils Actually Harmful? Omega-6 Fats & Inflammation Explained - Dr Bill Harris (00:59:24) How to Choose the Healthiest Olive Oil (Quality, Labels & Polyphenols) - Simon Hill (01:07:58) Butter vs Plant Oils: What the Evidence Says About Mortality & Heart Health - Dr Matthew Nagra (01:13:33) What Does a High-Quality Diet Really Mean for Longevity? - Dr David Katz (01:19:49) Sulforaphane, Sprouts & Cellular Protection: How Food Impacts Longevity - Doug Evans (01:38:34) How the Gut Microbiome Affects Health (And What You Can Change) - Simon Hill (01:46:38) What Actually Defines a “Healthy Gut”? Microbiome Testing Explained - Dr Suzanne Devkota (01:50:00) What Is MAHA? Nutrition Science, Misinformation & Public Health - Dr Jessica Knurick (02:02:53) Saturated Fat, Dietary Guidelines & Why Policy Still Matters - Dr Walter Willett (02:11:17) How to Improve Diet Quality at a Population Level - Dr David Katz (02:13:35) Seed Oils vs Beef Tallow: Wellness Claims vs Scientific Evidence - Drew Harrisberg (02:20:50) Why the Omega-6 Controversy Refuses to Die - Dr Bill Harris (02:24:52) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

In this episode, I’m joined by cardiac dietitian Michelle Routhenstein to unpack why heart disease prevention is still so misunderstood. We explore cholesterol confusion, blood pressure, saturated fat, carbs, supplements, and why personalised nutrition matters far more than rigid dietary rules. Michelle explains how food choices influence plaque progression, inflammation, gut health, and heart rhythm, and why sustainable habits, not extremes, are key for long-term cardiovascular health. What We Cover Why heart disease is still largely preventable yet so common Cholesterol, ApoB, and the biggest nutrition myths patients face Blood pressure as the most powerful but ignored risk factor Soluble fibre, unsaturated fats, and gut health for heart protection Menopause, metabolic changes, and shifting cardiovascular risk Supplements vs food, and when medication still matters A practical, evidence-based conversation on how to protect your heart for the long term. You can learn more from Michelle Routhenstein by following her on Instagram, connecting with her on LinkedIn, or visiting her website for resources and ways to work with her. Intro (00:00:00) Nutrition Is Central to Heart Health (00:01:23) Prevention vs Treatment: Where Cardiology Gets It Wrong (00:04:20) Becoming a Cardiac Dietitian (00:09:47) Preventing Cardiovascular Disease Before It Starts (00:12:39) What a Truly Heart-Healthy Diet Looks Like (00:18:53) Carbohydrates & Heart Health Explained (00:23:40) Personalized Nutrition, Biomarkers & Omega-3s (00:30:35) Cholesterol, Fats & Fiber Explained Simply (00:46:32) Saturated vs Unsaturated Fats (00:48:17) Adjusting Diets Based on Cholesterol Response (00:53:20) Seed Oil Myths & Online Nutrition Controversies (01:13:28) Sodium, Visceral Fat & Cardiometabolic Risk (01:24:56) GLP-1s, Menopause & Individualized Heart Care (01:32:27) Real Patient Transformations & The Future of Cardiac Care (01:42:43) Supplements Can Support But Not Replace Nutrition (01:49:59) Dietitians & Cardiologists Working Together (02:05:39) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill