302 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 • 2.3K 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.

    How should women approach exercise? | Alyssa Olenick, PhD (Part 1)

    How should women approach exercise? | Alyssa Olenick, PhD (Part 1)

    Episode #305. Transform your fitness approach with Dr Alyssa Olenick's expert guidance on female-specific exercise strategies. With most mainstream exercise guidance based on research primarily undertaken on men, this episode offers much-needed insight into how women can optimise their training program.
    In part one of this two-part series, Dr Olenick brings the research on exercise for women into the spotlight. You’ll learn about how to design an optimal program, including exercise frequency and intensity, what type of training to do, and whether you should be synching training to your menstrual cycle. We also cover when and what to eat, highlighting the importance of carbohydrates, protein, and getting enough calories.

    Specifically, we discuss:

    Introduction (00:00)

    Overview of Alyssa Olenick's Research (04:58)

    Exploring Gender Disparities in Sports Science Research (07:47)

    Should Exercise Guidelines Differ for Men and Women? (13:10)

    Aligning Exercise with Women's Menstrual Cycles: Myth vs. Science (16:50)

    Is There Sufficient Evidence for Gender-Specific Exercise Recommendations? (21:22)

    Should You Exercise When Feeling Tired (28:08)

    Comparing the Benefits: Frequent Moderate vs. Less Frequent Intense Workouts (36:35)

    Optimal Exercise Strategies for Women (43:15)

    Combining Cardio and Strength Training: Same Day or Separate? (54:21)

    The Role of Carbohydrates in Training Effectiveness (58:08)

    The Impact of Carbohydrate Restriction During Workouts (1:03:35)

    Identifying Signs of Low Energy Availability (1:06:43)

    Protein Requirements for Women: How Much Is Needed? (1:14:22)

    Strategies for Increasing Carbohydrates for Optimal Workouts (1:20:15)

    Protein Intake Recommendations for the Average Woman (1:24:45)

    Conclusion (1:32:35)

    Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts.

    Sponsors:
    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
    Consider 38TERA's DMN-01 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. 
    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.

    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 show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

    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
    Nourish your gut with my Plant-Based Ferments Guide
    Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

    • 1 hr 37 min
    The #1 key to happiness and living longer | Marc Schulz, PhD

    The #1 key to happiness and living longer | Marc Schulz, PhD

    Episode #304. Your friends, family, and partner are helping you live longer. Why? And how?
    Discover the true importance of relationships in this conversation with clinical psychologist and scientist Professor Marc Schulz.
    In this episode, you’ll learn about how and why relationships are one of the key factors for health and longevity. Professor Schulz breaks down the key results from the Harvard Study of Adult Development, a study that has been running since 1938, and how you can apply these findings to your life. We cover topics including social fitness, income disparity and longevity, how relationships are formed, the importance of intimacy and vulnerability, and how to improve your health by interacting with strangers.

    Specifically, we discuss:

    Intro (00:00)

    Background of Marc Schulz (00:50)

    The Significance of Qualitative Research in Psychology (04:50)

    Introduction to the Harvard Study of Adult Development: A Groundbreaking Inquiry into Human Flourishing (11:30)

    How do You Know if You're Flourishing in Life? (18:56)

    Key Findings of the Harvard Study of Adult Development (24:19)

    How Relationships Are Connected with Happiness and Longevity (30:51)

    Are Good Relationships Linked to Longer Life? (40:15)

    Importance of Communication and Cultivating Relationships (51:40)

    Impact of Major Transitions to Social Relationships (1:02:13)

    Engaging in Social Activities to Improve Social Fitness (1:08:25)

    How Happiness Has Changed with Technology (1:19:13)

    Maintaining Connections with Family (1:26:42)

    Engaging with Strangers: Tips for Starting Conversations (1:30:08)

    Addressing the Childhood Phrase "Stranger Danger" (1:38:59)

    Defining Relationships in Different Stages of Life (1:41:29)

    Growth in Relationship with Oneself vs. Social Relationships (1:52:35)

    Looking at Human Flourishing at a National Level (1:57:20)

    Takeaways: Future of Harvard Study of Adult Development (2:03:10)

    Outro (2:06:51)

    Discover more of Professor Marc Schulz’s work at https://www.brynmawr.edu/inside/people/marc-schulz.

    Sponsors:
    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
    Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.
    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
    Consider 38TERA's DMN-01 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. 
    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.

    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 show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

    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
    Nourish your gut with my Plant-Based Ferments Guide
    Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

    • 2 hr 12 min
    “5 days left to live” - Overcoming Cancer, Fear, and a Victim Mindset | Axel Schurawlow

    “5 days left to live” - Overcoming Cancer, Fear, and a Victim Mindset | Axel Schurawlow

    Episode #303. Two years ago, Axel Schurawlow was finishing his fifth round of chemotherapy. Today, he sits down with me to share the lessons he’s learned from staring death in the face. From reckoning with the delicate nature of our existence to making the most of the time we have left, Axel has a lot to teach about reframing your mindset to live a full life.
    You’ll learn about what it’s like to hear that you have five days left to live, and how Axel found the strength to fight. Axel explains how your life will change when you lean on the people you love, set goals, and step out of the victim mentality. Regardless of whether you’ve lived a fulfilling life or are just getting started, Axel’s perspective on life might just change yours.

    Specifically, we discuss:

    Intro (00:00)

    Understanding Cancer Diagnosis: Immediate Reactions (01:33)

    How to Stay Motivated During Recovery (06:52)

    The Importance of Therapy and Support from Loved Ones (11:28)

    How a Life-Threatening Diagnosis Can Teach You About Fear and Purpose (19:17)

    How Do Relationships Contribute to Healing and Growth? (25:53)

    Why Gratitude and Perspective Matter in Appreciating Life (30:26)

    Re-evaluating Life's Priorities After a Major Health Scare (37:43)

    Setting Goals for Health Recovery: Axel Schura's Journey (43:03)

    The Role of Love and Connection in Leading a Fulfilling Life (51:05)

    Axel Schura on Embracing Responsibility After Beating Cancer (57:16)

    The Benefits of Positive Reframing and Taking Self-Responsibility (01:01:33)

    Building Resilience: How to Overcome Life's Difficult Moments (01:09:50)

    Nutritional Guidance During Cancer Treatment (01:19:30)

    Addressing Fertility and Planning for Family After Treatment (01:26:00)

    Hope and Perseverance: Key Takeaways from Axel Schura's Experience (01:32:33)

    Connect with Axel and learn more about his story on Instagram, YouTube, through his website, and podcast. Axel is offering The Proof's listeners three months of free access to his online community. To claim, just send a direct message with the keyword “SIMON” to Axel on Instagram.

    Sponsors:
    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
    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.

    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 show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

    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
    Nourish your gut with my Plant-Based Ferments Guide
    Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

    • 1 hr 42 min
    Fasting Masterclass

    Fasting Masterclass

    Episode #302. Learn everything you need to know about fasting from some of the world’s leading authorities. From addressing common myths to offering specific guidance on how to make time-restricted eating work for you, this episode is a masterclass on using fasting as a powerful tool for enhancing health and longevity.
    This episode features highlights from past episodes with Dr Courtney Peterson, Dr Emily Manoogian, Dr Satchin Panda, and Dr Valter Longo to give you a comprehensive understanding of fasting. We cover everything from the essentials of fasting to its synchronisation with circadian rhythm, the metabolic advantages it offers, and how to implement it for maximum benefit.

    Specifically, we discuss:

    Introduction to Time-Restricted Eating and Fasting Concepts (01:39)

    How Circadian Rhythms Influence Meal Timing (05:46)

    Exploring the Metabolic Advantages of Time-Restricted Eating (13:52)\

    Comparing Late vs Early Time-Restricted Eating Effects (21:17)

    Comparing Calorie Restriction vs Time-Restricted Eating (24:13)

    Is Time-Restricted Eating Effective? (36:16)

    The Breakfast Debate: To Skip or Not to Skip (43:00)

    Time-Restricted Eating and Exercise Regimens (47:53)

    Understanding What Interrupts a Fast (50:52)

    Time-Restricted Eating and Shift Workers (54:26)

    Latest Insights on Time Restricted Eating: What We Know Now (1:00:40)

    The Link Between Circadian Rhythm and Time-Restricted Eating (1:04:53)

    Finding Your Optimal Eating Window for Health and Wellness (1:13:17)

    Time Restricted Eating and Blood Glucose Management: A Deep Dive (1:25:45)

    Time Restricted Eating vs. Calorie Restriction (1:32:26)

    The Connection Between Fasting and Longevity (1:53:38)

    Gender Differences in Time-Restricted Eating and Fasting Safety (1:56:28)

    The Science and Benefits of Extended Fasting Periods (2:05:00)

    Early vs Late Time-Restricted Eating: Findings from a Randomized Controlled Trial (02:08:19)

    Early vs. Late Time Restricted Eating: Which Is More Effective? (2:16:42)

    The Effects of Time-Restricted Eating on Appetite Control (2:23:59)

    How Time-Restricted Eating Affects Blood Pressure (2:26:10)

    Potential Negative Impacts of Time-Restricted Eating (2:30:50)

    Investigating the Relationship Between Time-Restricted Eating and Mood (2:32:24)

    Can Time-Restricted Eating Offer Benefits Without Calorie Counting? (2:33:09)

    Meal Timing Strategies for Shift Workers (2:35:43)

    Exploring the Link Between Time-Restricted Eating and Cancer Prevention (2:39:23)

    Introduction to the Fasting Mimicking Diet (2:47:27)

    The Fasting Mimicking Diet's Impact on Cancer Management (3:04:09)

    Outro (3:15:48)


    Sponsors:
    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
    Consider 38TERA's DMN-01 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. 
    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
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    To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.
    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.

    • 3 hr 21 min
    Fighting off muscle loss as we age | Justin Keogh

    Fighting off muscle loss as we age | Justin Keogh

    Episode #301. Have you started preparing your body for your older years? Or are you already in your older years, wondering how you can best protect yourself from falls and maintain strength and function? Join me as I sit down with Associate Professor Justin Keogh to learn about what sarcopenia is and how you can prevent it.
    You’ll learn who is at risk for sarcopenia, when to take action to prevent it, and how to move forward if you are facing it already. Dr Keogh identifies the two most important factors for staying strong and mobile, the gold-standard training protocol you should aim for, and other ways you can get the most bang for your buck with exercise.

    Specifically, we discuss:

    Intro (00:00)

    Understanding Sarcopenia: An Overview and Early Signs (01:29)

    Key Risk Factors and Predictors of Longevity in Sarcopenia (13:15)

    Muscle Function in Aging: From Centenarians to Muscle Mass Loss (19:18)

    The Role of Physical Activity in Managing Sarcopenia: Exercise Myths and Facts (25:03)

    Sarcopenia Across the Lifespan: Gender Differences, Disease Classification, and Causes (35:28)

    Understanding Muscle Decline with Age: Mechanisms and Muscle Cell Types (43:29) Training for Strength and Longevity: Power Training, Resistance Workouts, and Aerobic Exercises (50:09)

    Innovative Training Methods: Exercise Snacking, Progressive Loading, and Reducing Muscle Soreness (1:18:51)

    Optimising Muscle Health: Weekly Training Protocols and Body Adaptation to Exercise (1:39:32)

    Hormones, Supplements, and Lifestyle Strategies for Sarcopenia Management (1:48:20)

    Addressing Sarcopenia: Gender Differences, Causes, and Weight Management (1:53:36)

    Debunking Myths and Shaping Future Guidelines for Sarcopenia Prevention (2:10:45)

    Outro: The Path Forward in Sarcopenia Research and Awareness (2:14:50)

    Learn more about Associate Professor Justin Keogh on his Bond University profile, read his publications on ResearchGate, and connect with him on Twitter/X.

    Sponsors:
    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
    People all over the world are using Reveri to quit smoking, gain control over other addictions, reduce physical pain, feel more relaxed, and improve their mental health. The Proof community members can use Reveri for 30 days free with a guest pass. Just visit reveri.com/theproof to redeem. 
    Consider 38TERA's DMN-01 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. 
    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
    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.

    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 show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

    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
    Nourish your gut with my Plant-Based Ferments Guide
    Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

    • 2 hr 21 min
    Body dysmorphia, disordered eating, unhealthy exercise and cosmetic procedures | Gemma Sharp, PhD

    Body dysmorphia, disordered eating, unhealthy exercise and cosmetic procedures | Gemma Sharp, PhD

    Episode #300. How does body image fit into our picture of overall health? When does negative self-image become body dysmorphic disorder? And does veganism align with a positive relationship with food? Discover the answers to these questions and many more in this conversation with Associate Professor Gemma Sharp.
    You’ll learn about body dysmorphic disorder (also called body dysmorphia), who falls into this category, and who is at risk for it. We discuss the impact of social media on body image, the prevalence and treatment of eating disorders, and harmful trends in the media. You’ll also discover the facts about body image in vegans, cosmetic interventions, and how AI might be the answer to overwhelmed mental health services.

    Specifically, we discuss:

    Introduction (00:00)

    Exploring Interest in Body Dysmorphic Disorder with Gemma Sharp (01:35)

    Understanding Body Dysmorphic Disorder: Definition, Prevalence, Onset, and Causes (04:20)

    The Influence of Social Media on Body Image (09:01)

    The Role of Social Media in Seeking External Validation (12:33)

    Managing Social Media's Impact on Body Image: Advice for Parents (18:08)

    Practising Self-Compassion: The Compassionate Friend Exercise (20:03)

    Effectiveness of Positive Self-Talk in Body Image Improvement (23:32)

    Connection Between Eating Disorders and Body Dysmorphic Disorder (25:35)

    Navigating Eating Disorders: Orthorexia, Anorexia vs Bulimia, Impacts Across Weight Spectrums, and Screening Tools (26:32)

    Identifying Triggers for Developing Eating Disorders (31:02)

    Harmful Media Trends Leading to Eating Disorders (33:14)

    Medical Approaches to Treating Eating Disorders (34:41)

    Comparing Dietary Patterns: Vegan vs Omnivorous Diets in Eating Disorders (38:04)

    Evidence-Based Strategies for Treating Eating Disorders (43:36)

    The Role of AI in Treating Eating Disorders (49:10)

    Debunking Myths About Eating Disorders (53:48)

    Eating Disorders in Athletics: The Interplay with Exercise (55:02)

    Cosmetic Procedures and Body Image: Mental Health, Satisfaction, and Safety (1:02:05)

    Insights into Labiaplasty from a Scientific Perspective (1:10:05)

    Empowering Education: Understanding Female Anatomy and Overcoming Social Taboos

    Understanding Male Motivations for Penile Augmentation (1:23:35)

    Concluding Remarks (1:27:38)


    Learn more about Associate Professor Gemma Sharp here, and connect with her on Twitter/X. Visit The Proof website for the full show notes and supporting studies.

    Sponsors:
    If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
    Stay hydrated with LMNT - a meaningful dose of electrolytes in a science-backed ratio. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon.
    Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order.
    Consider 38TERA's DMN-01 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.

    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
    Nourish your gut with my Plant-Based Ferments Guide
    Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book

    • 1 hr 34 min

Customer Reviews

4.9 out of 5
2.3K Ratings

2.3K Ratings

mcolbz ,

Always getting better ✨

I’ve been listening to Simon for YEARS now, and I’ve loved the evolution of this podcast. It’s so informative and grounded and I love his non-biased approach to health and longevity. You can tell that this is someone who cares, who gets it, and it here to deliver what we need. The episode he did with Axel is one of my favorites to date.
Forever a listener 🤍✨

Achronous ,

On point interviews with health researchers

Simon Hill asks the questions I would ask and then the questions that I didn’t even think of. He interviews the people researching the health topics we need to understand for our wellbeing. When things get technical, he provides a summary that anyone can understand. I listen mainly to understand nutrition and exercise better. Other topics such as mental health are also covered. I just listened to an excellent one of these. It is pretty easy to pick out the things that apply to you versus others. All this is so far from the sensationalized controversial anecdotal sound bites that some of my friends send me. Yes, it requires more thought and time, but it’s real knowledge.
Thank you Simon!

From Prague, CZ ,

So much great information

I listened to this podcast regularly and the information Simon provides has been so helpful in how I approach my plant-based diet, highish cholesterol levels, women’s health, etc. I highly recommend it!

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