223 episodes

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.

The Proof with Simon Hill Live better for longer

    • Health & Fitness
    • 4.9 • 394 Ratings

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.

    Exercising for brain health with Drs Dean & Ayesha Sherzai

    Exercising for brain health with Drs Dean & Ayesha Sherzai

    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 Ayesha Sherzai are no strangers to The Proof Podcast. As community favourites, we’ve previously covered topics focusing predominantly on the relationship between nutrition, neurodegenerative disease, aging, and other factors of brain health. In today’s episode, we step away from food to focus on the way exercise can impact our brain’s functioning and health.
    Specifically, we discuss:

    Intro [0:00]

    Defining Exercise & Cognition [7:51]

    Studies on Exercise/ Brain Power [13:16]

    Normal vs Pathological Aging [16:34]

    Aging: What’s Possible [22:30]

    Evolution of the Brain [27:31]

    Combining Thinking & Movement [42:23]

    Improving Brain Function [50:40]

    Mild Cognitive Impairment [58:27]

    Exercise for Brain Health [1:01:05]

    VO2 max & brain health [1:09:53]

    Danger of Exercise [1:12:36]

    Can you reverse pathology? [1:24:51]

    Mood Disorders [1:29:00]

    Motivation vs Discipline [1:31:06]

    Outro [1:37:35]


    To hear more from Drs Ayesha and Dean Sherzai, you can listen to their previous episodes #65, #78, #97, #117, #126, and #188. You can also head to their podcast, The Brain Health Revolution. Connect with them on Instagram @thebraindocs, and head to their website https://www.teamsherzai.com/ to discover their books and learn more.
    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, and make sure to head to theproof.com/podcast to for the full show notes.
    Enjoy, friends.
    Simon

    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.
    Simon Hill, Msc, Bsc (Hons)
    Creator of Theproof.com and host of The Proof with Simon Hill
    Author of The Proof is in the Plants
    Watch the episodes on YouTube, or Listen on Apple/Spotify
    Connect with me on Instagram, Twitter and Facebook
    Download my complimentary two week meal plan and high protein plant performance recipe book
    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 1 hr 46 min
    Is dairy good or bad for us with Dr Alan Flanagan

    Is dairy good or bad for us with Dr Alan Flanagan

    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 misinformation to huge audiences is only a few clicks away, and many laypeople aren’t equipped to accurately evaluate these claims. Similarly, there are many instances where ideology may influence people to ignore the evidence. Dr Alan Flanagan joins me today to discuss this in the context of dairy.
    Specifically, we cover:

    Intro [0:00]

    Why we’re discussing Dairy [2:32]

    Social Media & Industry Funding [13:22]

    Cardiovascular Disease [23:40]

    Dairy Compared to What? [35:58]

    The PURE Study [52:48]

    Metabolic Health [1:02:33]

    Blood Glucose [1:10:32]

    Weight Gain [1:15:56]

    Inflammation [1:21:19]

    Cancer [1:29:24]

    Acne [1:38:23]

    Bone Health [1:43:45]

    Bringing it all Together [1:58:50]

    Outro [2:02:03]


    To connect with Dr Alan Flanagan, you can do so via his Instagram. You can also learn more about Alinea Nutrition at https://www.alineanutrition.com/. Listen to his past appearance on the podcast at Episode #159, where we discuss keeping your heart healthy through diet.
    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, and make sure to head to theproof.com/podcast to for the full show notes.
    Enjoy, friends.
    Simon

    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.
    Simon Hill, Msc, Bsc (Hons)
    Creator of Theproof.com and host of The Proof with Simon Hill
    Author of The Proof is in the Plants
    Watch the episodes on YouTube, or Listen on Apple/Spotify
    Connect with me on Instagram, Twitter and Facebook
    Download my complimentary two week meal plan and high protein plant performance recipe book
    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 2 hrs 10 min
    Eating for your unique biology with Dr Tim Spector

    Eating for your unique biology with Dr Tim Spector

    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 defines the way each person interacts with food. Dr Tim Spector joins me today to discuss how personalised nutrition may be the key to unlocking the healthiest version of ourselves.
    Specifically, we discuss:

    Intro [0:00]

    The Twin Study [2:33]

    How Medicine Has Changed [7:24]

    Obesity: Genetics & The Microbiome [13:30]

    How much Genetics plays a role [23:36]

    Zooming in on the Microbiome [32:36]

    Big Picture [54:37]

    Artificial Sweeteners [1:05:30]

    Changing the Microbiome [1:14:58]

    Blood Glucose [1:18:18]

    Blood Lipids [1:26:40]

    Vision for the Future [1:32:22]

    Outro [1:35:45]


    If you found this conversation informative, Dr Tim Spector has an abundance of resources and contact points available. To connect with Dr Spector, you can do so on Instagram and Twitter. Learn more about him and his books at https://tim-spector.co.uk/. Discover more about ZOE at https://joinzoe.com/.
    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, and make sure to head to theproof.com/podcast for the full show notes.
    Enjoy, friends.
    Simon

    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.

    Simon Hill, Msc, Bsc (Hons)
    Creator of Theproof.com and host of The Proof with Simon Hill
    Author of The Proof is in the Plants
    Watch the episodes on YouTube, or Listen on Apple/Spotify
    Connect with me on Instagram, Twitter and Facebook
    Download my complimentary two week meal plan and high protein plant performance recipe book
    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 1 hr 43 min
    Developing an exercise plan with Drew Harrisberg

    Developing an exercise plan with Drew Harrisberg

    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 to keep up with, taking the time to unpack these is incredibly valuable. In this content-packed episode, we recap previous episodes and apply this knowledge into actionable tips you can use to get the most out of exercise.

    Specifically, this episode covers:

    Intro [0:00]

    Time Spent in Bali [1:47]

    The Richard Johnson Episode [18:37]

    Discussing Potential benefits of Dairy [30:23]

    Exercise Optimisation [35:49]

    HIIT & Cardiovascular Disease [1:08:38]

    Developing an exercise program [1:13:16]

    Resistant Starch & Cancer [1:32:34]

    Building bigger biceps [1:42:43]

    Bear Grylls Post [1:59:32]

    Feeding Stray Dogs in Bali [2:08:33]

    Good News [2:16:24]

    Book/Show Recommendations [2:22:21]

    Outro [2:26:59]


    It’s always great to have Drew on the show to further discuss the answers to questions we may not have covered in previous episodes. I hope this exploration provided you with practical information you can implement into your own life.
    To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. You can also listen to his previous appearances on the show on your favourite podcast app.
    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.
    There’s plenty of resources and studies from Episode #223, so make sure to head to theproof.com/podcast for the full show notes.
    Enjoy, friends.
    Simon

    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.

    Simon Hill, Msc, Bsc (Hons)
    Creator of Theproof.com and host of The Proof with Simon Hill
    Author of The Proof is in the Plants
    Watch the episodes on YouTube, or Listen on Apple/Spotify
    Connect with me on Instagram, Twitter and Facebook
    Download my complimentary two week meal plan and high protein plant performance recipe book
    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 2 hrs 31 min
    The science of exercise, mitochondrial health and longevity with biochemist Kieron Rooney

    The science of exercise, mitochondrial health and longevity with biochemist Kieron Rooney

    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 and me to break down the biochemistry behind exercise, exploring both the theory and practical applications of improving your fitness.

    Specifically, we cover:

    Intro [0:00]

    Rodent Studies on Sucrose [5:40]

    Biochemistry of Exercise [22:28]

    Creatine Supplementation for Athletes [37:19]

    Do you need meat for creatine? [42:40]

    How Our Bodies Produce ATP [44:41]

    Defining Mitochondria [58:43]

    Increasing Efficiency [1:03:56]

    Omega 6s: Essential or Problematic? [1:06:00]

    Metabolic Flexibility [1:15:20]

    Make more Mitochondria [1:18:08]

    Mitochondria & Longevity [1:29:00]

    Lactate Levels [1:35:14]

    Best Training Advice [1:50:16]

    HIIT vs Endurance [2:01:10]

    Can Keto Work Long-Term? [2:12:42]

    Outro [2:45:15]


    To connect with Drew Harrisberg, you can find him on Instagram and visit his website, Drew’s Daily Dose. Kieron Rooney, PhD is active on Twitter, and you can learn more about him and his work here.
    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.
    Enjoy, friends.
    Simon

    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.
    Simon Hill, Msc, Bsc (Hons)
    Creator of Theproof.com and host of The Proof with Simon Hill
    Author of The Proof is in the Plants
    Watch the episodes on YouTube, or Listen on Apple/Spotify
    Connect with me on Instagram, Twitter and Facebook
    Download my complimentary two week meal plan and high protein plant performance recipe book
    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 2 hrs 55 min
    Fasting, autophagy and cell repair with Dr Satchin Panda

    Fasting, autophagy and cell repair with Dr Satchin Panda

    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 conclusions that often don’t consider all the data. Dr Panda joins me in this episode to look further into TRE, with a focus on circadian rhythm.
    Specifically, we cover:

    Intro [0:00]

    Circadian Rhythms [2:20]

    Why Circadian Disruption is a Problem [9:35]

    Dr. Panda’s Early Research [15:29]

    What Causes Sleep Deprivation [21:05]

    Disease & Circadian Disruption [26:07]

    Light Exposure [28:59]

    Time Restricted Eating [35:19]

    Optimal Eating Window [43:57]

    Impact on Blood Glucose [57:51]

    TRE vs Calorie Restriction [1:03:35]

    Addressing Concerns [1:24:12]

    Is Fasting Safe for Everyone? [1:26:52]

    Extended Fasts [1:35:35]

    Big Picture [1:39:00]

    Outro [1:43:14]


    To connect with Dr Satchin Panda, you can find him on Twitter and read his peer reviewed papers on Google Scholar. To learn more about circadian biology, his books, The Circadian Code and The Circadian Diabetes Code, are an incredible resource. You can also better understand your circadian rhythm while contributing to research with Dr Panda’s app, myCircadianClock.
    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.
    Enjoy, friends.
    Simon

    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.

    Simon Hill, Msc, Bsc (Hons)
    Creator of Theproof.com and host of The Proof with Simon Hill
    Author of The Proof is in the Plants
    Watch the episodes on YouTube, or Listen on Apple/Spotify
    Connect with me on Instagram, Twitter and Facebook
    Download my complimentary two week meal plan and high protein plant performance recipe book
    Learn more about your ad choices. Visit megaphone.fm/adchoices

    • 1 hr 53 min

Customer Reviews

4.9 out of 5
394 Ratings

394 Ratings

JJC-uk ,

Really thoughtful and well done; getting better and better

I’ve just renewed this review because Simon’s stuff keeps getting better and doesn’t try to cram stuff into 30 mins. The latest 2+ hours on immune system was really great information and the questions were spot on.
Highly recommended plant-based lifestyle analysis and explanation. Enjoy the long form in-depth approach and deploy the health-changing approach to living...

hiibio ,

So informative

I just love this podcast , the host is so personable and genuinely cares about his topics . It also makes some complicated science ,easy to understand and relate to. I’m always excited to see a new episode out !

The new style is an exciting evolution to the show, awesome to hear those chats .

Msmith300 ,

Love you and drew!

Love the more casual chats that you and Drew are introducing! Keep them coming:)

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