225 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 • 1.9K 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 much protein do we need with Stuart Phillips, PhD and Christopher Gardner, PhD

    How much protein do we need with Stuart Phillips, PhD and Christopher Gardner, PhD

    In Episode #228, I sit down with Dr Stuart Phillips and Dr Christopher Gardner for a discourse on how much protein we really need. We discuss nitrogen balance, lack of protein vs lack of exercise, and protein restriction. We also cover protein quality, satiety, and environmental considerations. Recommended daily intake (RDA) is a key factor in this conversation, with discussion points including its definition, the studies used to inform it, and whether you should eat above it.
    There is ongoing conversation about protein requirements across all eating patterns, with this contentious topic often sparking debate on social media. With protein regularly used as a marketing tool or to push an agenda, many online sources are diluted and separated from the evidence. Dr Gardner and Dr Phillips – both from different fields – have recently taken varying stances on protein, engaging in a Twitter dialogue. In this episode, we bring both of their informed perspectives to the table, and ask: how much do their opinions really differ?

    Specifically, we discuss:

    0:00 Intro

    3:13 Analyzing the RDA for Protein

    17:36 What is Optimal?

    22:25 Dr. Gardner’s Approach to Protein

    33:38 Aging & Muscle Preservation

    38:32 How much is TOO much?

    44:21 Plant Protein

    56:54 Environmental Concerns

    1:01:52 Satiety

    1:07:24 Outro


    You can connect with Dr Christopher Gardner on Twitter. Learn more about Dr Stuart Phillips on his faculty page, and connect with him on Instagram, Twitter, and Facebook. 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 16 min
    The carnivore diet, veganism and nutrition misinformation with Dr Alan Flanagan

    The carnivore diet, veganism and nutrition misinformation with Dr Alan Flanagan

    In Episode #227, I sit down with Alan Flanagan, PhD and Drew Harrisberg to discuss the carnivore diet and veganism, assessing many of the popular claims made by health and nutrition “influencers”. We discuss Big Pharma, social media censorship, and vegan protein intake. We also zoom in on the ethics of veganism, spotting a legitimate academic, and why socioeconomic and environmental factors impact nutrition decisions.
    In the current social media climate, it is crucial that we develop the skills necessary to analyse the validity of nutritional claims. During this week’s episode, The Proof welcomes two fan favourites to the show to cover a broad scope of topics in a well-rounded discussion, uncovering the reasoning behind a number of these claims and informing listeners on how to assess them.

    Specifically, we cover:

    0:00 Intro

    7:40 Training Injuries

    14:44 Climate Change

    18:54 Misinformation & Liver King

    30:25 Should Platforms Censor?

    35:30 Mark Zuckerberg on Rogan

    39:50 Paul Saladino & Trusting Science

    50:14 Big Pharma/ Big Food

    57:35 How to Communicate with Transparency, Asking the Right Questions

    1:09:13 Danger of Bodybuilding

    1:16:38 Socioeconomic Barriers to Healthy Living

    1:32:39 Identifying with Diet

    1:39:20 Vegan Protein Intake

    1:57:53 Well-Planned Veganism

    2:00:29 Habits of Social Media Quacks

    2:16:00 Alan’s Diet

    2:28:17 Canola oil in a healthy diet?

    2:32:08 Seed Oil Debate Episode

    2:36:33 Veganism & Ethics

    3:00:22 Red Meat & Carnivore Diets

    3:27:45 Meal Timing & TRE

    3:39:07 Supplement Recommendations

    3:41:46 Conclusion



    To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. Listen to his previous appearances on the show on your favourite podcast app.
    To connect with Alan Flanagan, PhD you can do so via his Instagram. You can also learn more about Alinea Nutrition, an online nutritional education hub founded by Dr Flanagan, at https://www.alineanutrition.com/.
    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

    • 3 hr 50 min
    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 hr 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 hr 31 min

Customer Reviews

4.9 out of 5
1.9K Ratings

1.9K Ratings

Ami Elvie ,

I learn so much with this podcast!

Simon Hill is very knowledgeable in the areas that he addresses. He researches and read an enormous amount of information to digest it for us. Thank you Simon, as a life long vegetarian (at 72) I am still learning from you.
Elvie

cali-c ,

Super Informative

I love this podcast. Simon’s very fair and kind. He doesn’t shame anyone and just encourages us all to do our best at incorporating more plants into our diet. I appreciate that!!

EricWitmer ,

Mind is continuously blown.

Super smart show. Always taken back by how insightful the guests are. A+!

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