232 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.

    Skincare, haircare and deodorant | Michelle Wong, PhD

    Skincare, haircare and deodorant | Michelle Wong, PhD

    Episode #235. Cosmetic chemist Michelle Wong shares a different approach to skincare – one you're probably not used to seeing on your Instagram feed. In an age of extensive skincare routines and misleading marketing, how do we navigate our skin’s natural state and optimise its appearance and wellness?
    We cover this question and many more in this week’s episode.
    Specifically, we discuss:

    Intro (0:00)

    Defining ‘Clean Beauty’ (2:17)

    ‘Natural’ vs synthetic (7:14)

    EWG’s Skin Deep Database (8:26)

    What to Avoid (10:17)

    Is the Risk worth the Reward? (15:32)

    PFAs (20:25)

    “Free From” Claims (22:59)

    Risk During Pregnancy (30:08)

    Effective Ingredients (32:56)

    Addressing the Root Cause of skin issues (35:05)

    Skin’s ability to Heal (36:11)

    Danger in Combining Ingredients (38:06)

    Aging & Collagen (40:21)

    Combining Multiple Products (52:02)

    Does Price Indicate Effectiveness? (54:16)

    Participants in Studies (59:31)

    Preventative Aging (collagen vs retinol) (1:01:57)

    Hyaluronic Acid (1:07:49)

    Exfoliation (1:09:57)

    Skin Microbiome (1:15:14)

    Pigmentation (1:17:24)

    Overrated Ingredients (1:19:27)

    Natural Plant Compounds (1:21:27)

    Acne (1:24:36)

    Hair Care (1:32:47)

    Shampoo/ Conditioner (1:37:34)

    Hair Loss (1:40:41)

    What to Avoid (1:42:01)

    Deodorants (1:44:49)

    Society’s Beauty Standards (1:51:12)

    Outro (1:55:29)


    To connect with Michelle Wong, PhD, you can find her via the Lab Muffin Beauty Science social accounts on Instagram, TikTok, Twitter, and YouTube. For a comprehensive guide on skincare basics, Dr Wong has an eBook available for purchase here. Listen to Dr Wong’s previous appearance on The Proof, focusing on sunscreen, at Episode #234.
    Discover additional resources, supporting studies, and more insights in 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
    Enjoy, friends.
    Simon

    • 2 hr 2 min
    Sunscreen must-knows | Michelle Wong, PhD

    Sunscreen must-knows | Michelle Wong, PhD

    Episode #234. We all know that sunscreen is important, but what are the consequences of using (or not using) certain products? Cosmetic chemist Dr Michelle Wong joins me to examine sun damage and aging, chemical vs mineral sunscreens, “reef safe” sunscreens, and scary-sounding ingredients. Learn all you need to know about choosing and applying a sunscreen to offer you the best protection of your largest organ.
    We discuss:

    Intro (0:00)

    Michelle's Story (2:20)

    Defining Cosmetics (4:56)

    Understanding the Skin’s Physiology (7:44)

    Misinformation with Products (11:20)

    What to Look For (19:00)

    Sunscreen & Skin cancer (22:50)

    “Reef-safe” Sunscreen (41:45)

    Regulation & Absorption (50:41)

    “Contains SPF” vs Sunscreen (1:04:35)

    Lotion vs Aerosol (1:06:04)

    How to Apply (1:07:07)

    How high of SPF? (1:13:01)

    Kids Sunscreens (1:16:04)

    Seed Oils & Sunburn (1:17:11)

    Benzene (1:19:15)

    Bringing it all together (1:21:18)

    Outro (1:24:45)


    Dr Michelle Wong’s online presence offers a wealth of information on skin care and cosmetic chemistry. You can connect with her on socials via Instagram, TikTok, Twitter, and YouTube. Head to Dr Wong’s website, https://labmuffin.com/, to learn more.
    Discover additional resources, supporting studies, and more insights in 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

    • 1 hr 32 min
    Saturated fats, sugar and metabolic health | Richard Johnson, PhD

    Saturated fats, sugar and metabolic health | Richard Johnson, PhD

    Episode #233. Dive deeper into how saturated fats and sugar affect metabolism and the liver in this conversation with Dr Richard Johnson. The Proof community had many questions after Dr Johnson’s appearance on Episode #215, and we return today to answer them: What does human outcome data say? What are the risks of the keto diet and high blood sugar? Do our opinions align?

    We answer these questions and more, addressing:

    Intro (0:00)

    Dr. Johnson’s Thesis on Fructose (3:27)

    Gaps in Current Studies (11:28)

    Saturated Fat Versus Sugar (20:20)

    Long-term risk of Keto Diet (33:09)

    Fructose Effect on Saturated Fat (36:28)

    Survival Mechanisms (40:40)

    Type of Fat (46:37)

    Metabolic Health & Fructose (53:00)

    Role of the Liver (1:02:20)

    Problem with High Blood Sugar (1:09:15)

    Triglycerides & Uric Acid (1:17:22)

    When Fatty Liver Happens (1:27:52)

    Ceramides (1:31:45)

    Outro (1:33:30)


    To connect with Dr Richard Johnson, you can find him on Instagram and Twitter, or learn more on his website. For a more comprehensive picture of Dr Johnson’s stance, make sure to check out his book, Nature Wants Us To Be Fat.
    Discover additional resources, supporting studies, and more insights in 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

    • 1 hr 42 min
    Fasting, metabolic health, shift-work and cancer | Dr Courtney Peterson

    Fasting, metabolic health, shift-work and cancer | Dr Courtney Peterson

    Episode #232. Time-restricted eating seems like a holy grail for those looking to lose weight and improve their health. Dr Peterson joins me in this episode to answer some pressing questions on TRE: does it help you lose weight and shred fat? Will it curb my appetite? What times should shift workers eat? These questions and much more are covered in Episode #232.
    We discuss:

    Intro (0:00)

    New Study: TRE & Weight Loss (1:47)

    Subjects of study (6:35)

    Outcomes of Interest (10:06)

    Significant Results (13:56)

    Mindset (18:43)

    Early TRE (20:13)

    Appetite (27:27)

    Blood Pressure (29:44)

    Adverse effects (34:30)

    Mental Health Effects (35:58)

    Making it Your Own (36:42)

    Night Shift Workers (43:41)

    Cancer (48:33)

    Rejuvenation & Longevity (56:46)

    Outro (58:53)


    You can learn more about Dr Courtney Peterson here. Dr Peterson is currently recruiting for a new study on intermittent fasting and aging, which you can check out here. Make sure to listen to Episode #204 of The Proof, where Dr Peterson is joined by Dr Emily Manoogian to discuss fasting controversies.
    Discover additional resources, supporting studies, and more insights in 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

    • 1 hr 6 min
    Cholesterol, metabolic health and heart disease | Dr Alan Flanagan and Danny Lennon

    Cholesterol, metabolic health and heart disease | Dr Alan Flanagan and Danny Lennon

    In Episode #231, I sit down with Dr Alan Flanagan and Danny Lennon to examine cholesterol, statins, the ketogenic diet, and longevity. Dr Alan Flanagan and Danny Lennon address whether cholesterol matters if you’re metabolically healthy, why our veins don’t get atherosclerosis, and why our body makes cholesterol if it’s “bad for us”. They also offer advice on dietary adjustments you can make regardless of your dietary pattern, claims by social media “health gurus”, and much more.
    LDL cholesterol has been making waves on social media in recent years. With some diet camps making bold claims about its relevance and the apparently open-ended nature of the evidence, many folks are no doubt left unsure of how important cholesterol levels really are. In this episode, I’m joined by Danny Lennon and Dr Alan Flanagan to consider the role and importance of LDL cholesterol as we recap what the literature says.
    Specifically, we discuss:

    Intro (0:00)

    Basics of Cardiovascular Health (4:29)

    ApoB for Predicting Disease (12:18)

    Heart Disease: Where things go wrong (23:23)

    What Causes Artery Damage? (38:47)

    Paul Saladino Claims (50:36)

    Is low cholesterol a problem? (1:04:07)

    Future of Gene Editing (1:27:12)

    Veins vs Arteries (1:32:28)

    Diet Claims (1:41:08)

    Healthy Keto Diet (1:54:08)

    MCT Oil (2:00:02)

    Healthy Fats (2:03:28)

    Final Thoughts (2:09:54)

    Outro (2:19:05)


    You can find Dr Alan Flanagan on Instagram, and learn more about Alinea Nutrition at https://www.alineanutrition.com/. Listen to his previous appearances on the show in Episode #159, Episode #225, and Episode #227.
    To connect with Danny Lennon, head to his on Instagram and Twitter. Make sure to check out the Sigma Nutrition website and podcast. Danny previously appeared on The Proof in Episode #173.
    Discover additional resources, supporting studies, and more insights in 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

    • 2 hr 25 min
    Can dairy be regenerative? | Ecologist Nicholas Carter

    Can dairy be regenerative? | Ecologist Nicholas Carter

    In Episode #230, I’m joined by ecologist Nicholas Carter to examine the role of dairy and other animal foods on the environment. We discuss the implications of our food choices, detailing the impact of dairy specifically. Nicholas Carter breaks down the ways we measure environmental impact, and the strengths and shortfalls of these systems. We also cover “carbon neutral” dairy, regenerative grazing, biodiversity loss, and much more.
    Over the course of recent episodes, we’ve worked towards building a more comprehensive picture of the topics covered. Alongside some incredible guests, we’ve covered the theory, mechanisms, and implementation of exercise, and this episode we continue building out this broader view with dairy. In Episode #225, Dr Alan Flanagan honed in on the health implications of dairy. Today, I sit down with Nicholas Carter to examine the planetary effects of dairy production and consumption, helping you make more informed decisions in support of sustainability.

    Specifically, we discuss:

    Intro (0:00)

    What Causes Climate Change (2:22)

    Agriculture Today vs in the Past (7:06)

    Biodiversity Loss (11:28)

    Incentives for Sustainability (17:26)

    Cattle Grazing & Wildfires (25:15)

    Red Meat & Dairy (28:40)

    Global Dairy Production (30:55)

    Myths about Regenerative Agriculture (36:03)

    Comparing Sheep/Cow Milk (45:46)

    ‘Carbon Neutral’ Dairy (47:35)

    Milk Substitutions (58:50)

    Precision Fermentation (1:06:36)

    Diet for Planetary Health (1:10:22)

    Future of Food (1:16:23)

    Outro (1:22:12)


    To connect with or reach out to Nicholas Carter, you can find him on Twitter and Instagram. For more information on environmental welfare, find an abundance of resources and summaries of the most reputable research on Nicholas’ website, https://www.plantbaseddata.org/. Listen to Episode #225 with Alan Flanagan to learn about the human health aspect of dairy consumption.
    There are dozens of studies and additional resources to support this episode. Find them in the full show notes, at https://theproof.com/podcast/.
    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

    • 1 hr 30 min

Customer Reviews

4.9 out of 5
1.9K Ratings

1.9K Ratings

Lpparlee ,

Life Saving Podcast

I can’t express how much of a help and a friend this podcast has been to me since I discovered it. I’m less than a month into a whole food plant based lifestyle change and it’s tough to get started. I’m not sure how I could have ever made the change except I was in crisis and tried every medication, hack, supplement etc. I went through a number of other podcasts and they all helped educate me but they all had a underlying dogmatic or cult feel to them. Simon is humble and open and presents the data in a digestible easy to understand way (even for me, a plumber) with knowledgeable and trustworthy guests. Not only is Simon at the top of this lifestyles best communicators, how he lives his life with seemingly little ego is how I wish the rest of the world worked. (And how I wish I were more like) He may have saved my life and can’t thank him enough for that.

Rohit - Real Weird Brother ,

Excellent

Simon breaks down complex topics in an understandable manner. He leverages lots of scientific studies and real data. He is enjoyable to listen to and is a very friendly host. I always come away having learned something new!

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

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