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This is Christopher Gardner's eighth appearance on the show. Christopher is a nutrition scientist at Stanford, director of the Stanford Nutrition Studies Research Group, and the author of a new book, Food Sense: What to Eat and Why. He has run more than 20 human diet trials over three decades. Instead of relitigating the diet wars, we spend this conversation on the machinery underneath them: the trade-off between rigour and real life, why the definitive trial people keep waiting for will never be run, and what a null result is actually worth. I also put a few recent studies to him that cut against my own position. What we cover Why the perfect diet trial will never happen, and how that should change the way we read the evidence The $1.4 million garlic study that found nothing, and why Christopher is proud of it The four things every popular diet agrees on, and the six foods that divide them His keto versus Mediterranean trial, and the two findings that went in opposite directions How he approaches a new study that contradicts his own position Why he is shifting his focus to hospital, university, and military kitchens If you take one thing from this episode, let it be the habit of asking what a finding can actually carry before you change anything. To connect with Christopher Gardner, visit the Stanford Nutrition Studies Research Group, pick up a copy of Food Sense: What to Eat and Why, or find him on Instagram and LinkedIn. If this episode was useful, a rating and review on Apple Podcasts genuinely helps more people find the show. 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 38TERA’s BDR is a clinically dosed gut health supplement for improved digestion, less bloating, better bowel movements and a healthier microbiome. Use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Momentous ships to many countries worldwide depending on local import regulations. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

A few weeks ago I published my own heart scans, and one number travelled further than the rest: a 48% drop in plaque over 16 and a half months. The question underneath that video was the obvious one. How? This episode is the answer, and it is also the part I could easily have left out. Three companies analysed the same two scans. HeartFlow found a 48% reduction, Cleerly found a 20% increase, and QAngio found essentially no change at all. Same heart, same images, and a sixfold spread in the absolute amount of plaque they measured. I walk through my full protocol, explain which analysis I anchor to and why, and tell you why, despite that headline, I have started a PCSK9 inhibitor. What We Cover: Why cumulative ApoB exposure matters more than the cholesterol reading you have today My nutrition, training, and sleep protocol, and the supplements I deliberately avoided Why three platforms measuring the same heart came back with 11.5, 60, and 74 cubic millimetres The published concern about AI overestimation of plaque, and which analysis Dr Matthew Budoff trusts How my percentile swings 25 points depending on the reference database Why I started a PCSK9 inhibitor, and how I chose it over a statin Why you should be sceptical of dramatic short-interval scan results, including mine All three analyses agreed on the thing that matters: the plaque burden is low, and it is not progressing rapidly. That agreement is worth far more than the headline. Enjoyed this episode? A rating and review on the Apple Podcast app helps more people find the show. 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. 38Tera ships to the United States, Australia, and New Zealand. Eight Sleep Upgrade your sleep with the Pod 6 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 at eightsleep.com/theproof for up to $200 off. You get 30 days to try it at home and return it if you don't love it. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. Upwork Post your job for free at Upwork.com and connect with top talent ready to help your business grow. Find the right talent to support your business and bring your projects to life. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code THEPROOF. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

Howard Luks is an orthopaedic surgeon with almost 30 years of experience, and a good deal of his week is spent telling people they do not need an operation. We work through the joints that bring most people into a clinic, knees, shoulders, Achilles tendons and ankles, and separate what a scan is actually telling you from what it is being used to justify. Almost everyone over 40 has something on an MRI that will be described as a tear. Very few of those people need surgery, and plenty have no pain at all. Howard's case, drawn from three decades in clinic and the sham-surgery and physiotherapy-controlled trials behind it, is that our language has raced ahead of the biology, and that the words we use change how people move and live. What We Cover Why "tear" and "bone on bone" are the wrong words, and what they do to a person's behaviour What sham surgery trials showed for meniscus tears, rotator cuff tears and bone spur removal How metabolic health shapes both your pain and your ability to heal after surgery Why tendons respond to load rather than rest Cortisone, PRP, stem cells and peptides: what the evidence supports and what is marketing Ice, anti-inflammatories and ankle sprains, and why early movement beats a boot Plyometrics, balance and power, and why they matter more than strength after 50 This is a conversation about being careful with language and honest about uncertainty, and about keeping your capacity so you can keep doing the things you care about. To connect with Howard Luks, read his writing on Substack or find him on X and Instagram. If you enjoy the show, please leave a rating and review on Apple Podcasts or Spotify. It genuinely helps other people find these conversations. 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. 38Tera ships to the United States, Australia, and New Zealand. Eight Sleep Upgrade your sleep with the Pod 6 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 at eightsleep.com/theproof for up to $200 off. You get 30 days to try it at home and return it if you don't love it. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. 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. Momentous ships to many countries worldwide depending on local import regulations. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

This is part two of my conversation with Dr Federica Amati, Head Nutritionist at ZOE and author of the Sunday Times bestseller Every Body Should Know This. In part one we covered preconception, fertility, and pregnancy nutrition. Here we follow the first 1,000 days through to the end: birth, breastfeeding, weaning, and the environmental exposures behind all of it. Much of this territory has become a source of guilt rather than clarity. Federica's framing is the one I keep returning to: this window is critical, but it is not fragile. Biology adapts, most of what shapes these years is structural, and where parents do have agency the evidence is more reassuring than the headlines suggest. What we cover: Why a critical window is not a fragile one, and what the first 1,000 days actually set Choline, iodine, and omega-3 in pregnancy, and the "four eggs a day" myth C-sections and the infant microbiome, and why the differences largely converge by age two Breast milk as a living system, and an honest comparison with formula Weaning without the marketing: the smoosh test, iron at six months, and early allergen introduction Microplastics and endocrine disruptors, and the swaps that do the most work Federica is exceptionally good at separating what the evidence supports from what the marketing claims, and she does it without ever making parents the villain. To connect with Dr Federica Amati, follow her on Instagram at @dr.fede.amati or explore her work at ZOE. You can read more about the campaign she discusses in this episode at Plastic Free Babies, and her Sunday Times bestseller, Every Body Should Know This, is available wherever books are sold. If this episode was useful, a rating or review on Apple Podcasts, or a follow on Spotify, makes a genuine difference to the show. 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. 38Tera ships to the United States, Australia, and New Zealand. Upwork Post your job for free at Upwork.com and connect with top talent ready to help your business grow. Find the right talent to support your business and bring your projects to life. ProLon ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at ProLonLife.com/THEPROOF. ProLon ships within the United States. Skylight Families are better when they’re working together. Right now, Skylight is offering our listeners $30 off their 15 inch Calendars by going to MySkylight.com/THEPROOF. Skylight ships within the U.S. and to Canada, Australia, and the United Kingdom. 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. Momentous ships to many countries worldwide depending on local import regulations. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

Around 30% of the world's population has too much fat in their liver, and almost none of them know it. Liver disease stays silent until it is very advanced, which is exactly why so many people are found too late. In this episode I sit down with Prof Aleksander Krag, professor and department chair of gastroenterology and hepatology at Odense University Hospital and former Secretary General of the European Association for the Study of the Liver, to separate the frightening headline number from the thing that actually determines risk. It is not the fat. It is the scarring, and there is a simple test that can tell you whether you have any. What we cover Why a third of us have fat in our liver, and why that alone is not the thing to worry about Steatosis versus fibrosis, and why only scarring predicts clinical liver disease What blood-based alcohol biomarkers revealed about self-reported drinking The single home measurement that tracks liver risk best FIB-4, FibroScan, elastography, and ELF, explained plainly How reversible liver damage really is, and where semaglutide and resmetirom fit The policy levers Aleksander argues would prevent more disease than any clinic can If you have ever wondered whether your drinking, your waistline, or your last set of liver enzymes is worth acting on, this conversation gives you a clear place to start. To connect with Prof Aleksander Krag, visit the Centre for Liver Research (FLASH) at the University of Southern Denmark, follow him on X, or find him on LinkedIn. If this episode was useful, please leave a rating and review on Apple Podcasts or Spotify. It genuinely helps more people find the show. 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. 38Tera ships to the United States, Australia, and New Zealand. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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. Momentous ships to many countries worldwide depending on local import regulations. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code THEPROOF. 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 at eightsleep.com/theproof for up to $350 off. You get 30 days to try it at home and return it if you don't love it. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

Almost all of us have atherosclerosis, and almost none of us are told so, because "normal" cholesterol is a population average rather than a physiological target. Dr Thomas Dayspring and Dr Dan Soffer, both Masters of the National Lipid Association, join me for a conversation devoted entirely to primary prevention. They do not agree on everything, and that is the point. Tom argues ApoB is the cause of atherosclerosis. Dan calls it the necessary substrate. Between them you get an unusually honest look at how two experienced clinicians weigh evidence, uncertainty, and their own bias when treating someone who feels perfectly well. What We Cover: Why genes matter less for atherosclerosis than most people assume Is ApoB causal, or simply necessary? The disagreement, in full What "normal" cholesterol means, and the levels we are born with LDL-C years: a five-second calculation you can run on yourself What the 2026 dyslipidemia guideline changed How they would manage a healthy man in his thirties with a family history and an ApoB of 100 Statin muscle symptoms, and the simple test that settles it If you have ever been told your cholesterol is fine and wondered what that actually means, start here. To connect with Dr Thomas Dayspring, find him on X, where he posts as @Drlipid. To connect with Dr Daniel Soffer, visit his Penn Medicine profile. 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. 38Tera ships to the United States, Australia, and New Zealand. Skylight Families are better when they’re working together. Right now, Skylight is offering our listeners $30 off their 15 inch Calendars by going to MySkylight.com/THEPROOF. Skylight ships within the U.S. and to Canada, Australia, and the United Kingdom. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

Everyone wants to talk about longevity. Almost no one wants to talk about gerontology, the field that has been studying how to age well for a century. Dr Deborah Kado, Stanford professor of medicine and geriatrician, joins me to bridge that gap. From bone health and balance to deprescribing, gut microbiome research, and the surprising power of your attitude towards ageing, this is a masterclass in what actually matters for a long, well-lived life. What We Cover: Why "longevity science" is largely gerontology rebranded A positive attitude towards ageing and its link to lower dementia risk Balance, power training, and preventing falls and fractures The truth about osteoporosis medications and the scare that drove millions away Why extra weight after menopause can be protective Vitamin D, sleep regularity, and the gut microbiome This one will change how you think about growing older, whatever your age. To connect with Dr Deborah Kado, visit her Stanford profile or find her on LinkedIn. Enjoyed this episode? A rating and review on the Apple Podcast app helps more people find the show. 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. 38Tera ships to the United States, Australia, and New Zealand. ProLon ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at ProLonLife.com/THEPROOF. ProLon ships within the United States. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code THEPROOF. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

Professor Roy Taylor returns, three years after his first appearance, with the five-year DiRECT trial results and a clear-eyed assessment of where diet-driven type 2 diabetes remission stands in the GLP-1 era. The evidence is now solid: type 2 diabetes is, for many, a reversible condition of excess fat in the liver and pancreas. But keeping it in remission demands keeping the weight off, and the new generation of weight loss drugs comes with marketing claims that Roy says have no evidence behind them. What We Cover: The Twin Cycle Hypothesis and personal fat threshold Five-year DiRECT data: durable remission, halved hospital admissions, fewer cancers Why regaining the weight means the diabetes returns GLP-1s: what they genuinely do, and what's marketing The muscle loss panic, put in perspective Gestational diabetes and pre-pregnancy weight Whether you have type 2 diabetes, care for someone who does, or simply want to understand one of the biggest shifts in modern medicine, this conversation delivers. To learn more about Professor Roy Taylor's work, visit his research site at Newcastle University or read his book Life Without Diabetes. Clinicians can also explore his type 2 diabetes remission toolkit for general practice. Enjoyed this episode? A rating and review on the Apple Podcast app helps more people find the show. 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. 38Tera ships to the United States, Australia, and New Zealand. Upwork Post your job for free at Upwork.com and connect with top talent ready to help your business grow. Find the right talent to support your business and bring your projects to life. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Momentous ships to many countries worldwide depending on local import regulations. HomeServe Help protect your home systems – and your wallet – with HomeServe against covered repairs. Plans start at just $4.99 a month. Go to HomeServe.com to find the plan that’s right for you. HomeServe is not available everywhere. Most plans range between $4.99 to $11.99 a month your first year. Terms apply on covered repairs. Skylight Families are better when they’re working together. Right now, Skylight is offering our listeners $30 off their 15 inch Calendars by going to MySkylight.com/THEPROOF. Skylight ships within the U.S. and to Canada, Australia, and the United Kingdom. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

Can you meaningfully improve type 2 diabetes without losing weight? Dr Nicola Guess, registered dietitian and Senior Research Fellow at the University of Oxford, says the evidence is clear: a higher-protein, lower-carbohydrate diet can lower post-meal glucose by more than medication, no weight loss required. We also tackle the noisier end of the blood sugar conversation: glucose spikes, fruit fear, insulin-first theories of obesity, and the panic about GLP-1s and muscle loss. What We Cover: Why glucose only causes direct harm at diabetic levels How protein wakes up "sleepy" beta cells What overfeeding trials reveal about insulin and obesity Fruit, fibre, and fat quality: what matters and what doesn't Menopause, PCOS, and shift work The truth about GLP-1s and muscle loss If you want a clear-eyed guide to metabolic health without the hype, this episode delivers. To connect with Dr Nicola Guess, visit nicolaguess.com or find her on Instagram and YouTube. 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. 38Tera ships to the United States, Australia, and New Zealand. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. 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 at eightsleep.com/theproof for up to $350 off. You get 30 days to try it at home and return it if you don't love it. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

About one in seven couples are unable to conceive after a year of trying, and roughly half of those cases involve a male contribution. Yet in a quarter to a third of them, the man is never properly evaluated. In this episode I sit down with Dr Michael Eisenberg, a urologist, Director of Male Reproductive Health at Stanford University and Chief Medical Advisor of SwimClub, and Dr Natalie Crawford, a reproductive endocrinologist and co-founder of Fora Fertility in Austin, Texas. This is the comprehensive male fertility resource I went looking for and couldn't find, and I have a personal stake in it. What surprised me most is that sperm health appears to be about much more than conception. It tracks with metabolic health, immune health, pregnancy outcomes, and in one Danish cohort, with age of death decades later. What We Cover What a semen analysis measures, and why ejaculating normally tells you nothing Semen quality as a sixth vital sign, and the Danish study linking it to lifespan Testosterone therapy, why it functions as a contraceptive, and how long recovery takes Whether sperm counts are really declining, and the likely drivers Cannabis, alcohol, heat, cycling, sleep, and body weight Total motile sperm count, DNA fragmentation, and what to ask your lab for Paternal age, sperm freezing, and timing your decisions Sperm turn over roughly every three months, which makes this one of the most movable metrics in health. Whichever stage of life you're at, this conversation is worth your time. To connect with Dr Michael Eisenberg, find him on Instagram or LinkedIn. To connect with Dr Natalie Crawford, you can find her book The Fertility Formula at nataliecrawfordmd.com/book, listen to her podcast As a Woman, or follow her on Instagram, TikTok, YouTube, and LinkedIn. If this episode was useful, please leave a rating and review on Apple Podcasts. It genuinely helps more people find the show. 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. 38Tera ships to the United States, Australia, and New Zealand. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. Skylight Families are better when they’re working together. Right now, Skylight is offering our listeners $30 off their 15 inch Calendars by going to MySkylight.com/THEPROOF. Skylight ships within the U.S. and to Canada, Australia, and the United Kingdom. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

Dr Terry Simpson is back, and we go deep on the science of protecting your heart and brain for the long run. He is a surgeon and one of the clearest voices online for separating solid evidence from confident hype, and in this conversation we tackle everything from new cholesterol-lowering drugs to gene editing, cognitive ageing, and the lean mass hyperresponder debate. Along the way we get a few things off our chests about the misinformation that spreads faster than the careful answer ever can. What We Cover Why healthy ageing brains owe more to lifestyle than to genetics How PCSK9 inhibitors work, and why plaque is more like geology than plumbing Gene editing for cholesterol and functional cures for type 1 diabetes The lean mass hyperresponder debate and what the Keto-CTA re-analysis shows Why colorectal cancer is rising in younger adults The 2026 dyslipidemia guidelines and why you should test your Lp(a) once This is a grounded, evidence-first conversation, and I hope it helps you feel clearer and more confident about the decisions that actually move the needle. If you enjoy the episode, please take a moment to rate and review the show, it genuinely helps more people find it. To connect with Dr Terry Simpson, visit terrysimpson.com, where you will find his bio, recipes, and plenty more. You can also follow him on Instagram, X, and TikTok, and read his writing on Substack. 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. 38Tera ships to the United States, Australia, and New Zealand. 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. Momentous ships to many countries worldwide depending on local import regulations. 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 at eightsleep.com/theproof for up to $350 off. You get 30 days to try it at home and return it if you don't love it. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. LMNT ships to the U.S. and Canada, with sparkling flavors available only in the contiguous U.S. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

Metabolic dysfunction rarely announces itself. We tend to think of metabolic health as a line you cross the day you are diagnosed with type 2 diabetes, but the decay usually begins years earlier, at the level of the cell. In this masterclass I bring together Dr Iñigo San Millán, Dr Alan Flanagan, Dr Kevin Hall, Dr Robert Eckel, Professor Roy Taylor, and Dr Christos Mantzoros to explain what metabolic flexibility is, why your mitochondria sit at the centre of it, and what you can actually do about it. What We Cover Why lactate is a fuel and a signal, not a waste product, and our best non-invasive window into mitochondrial function Whether a calorie really is a calorie, and what the controlled chamber studies found The twin cycle hypothesis, and why type 2 diabetes is more reversible than we were taught The personal fat threshold, and why a normal BMI can still hide a problem Whether sugar or saturated fat does more to drive fat in the liver Why Zone 2 earns its reputation, and how much of it you actually need Metabolic health is not fixed, and it is rarely too late to move in a better direction. I hope this conversation gives you a clearer picture of what is happening beneath the surface, and a few levers you can start pulling today. To learn more from the experts featured in this masterclass, you can follow Dr Iñigo San Millán on Instagram and Twitter, explore Professor Roy Taylor's work on type 2 diabetes remission at Newcastle University, read more from Dr Kevin Hall at kevinhallphd.com or on LinkedIn, and find Dr Alan Flanagan on Instagram and through Alinea Nutrition. The masterclass also features insights from Dr Robert Eckel and Dr Christos Mantzoros. If you are enjoying The Proof, please take a moment to rate and review the show on Apple Podcasts. It genuinely helps more people find these conversations. The 81-Year-Old Who Reversed 30 Years of Damage (00:00) What Metabolic Health Actually Means Now (01:57) Why Mitochondria Decide Your Disease Risk (06:01) What Is Metabolic Flexibility? (12:47) Hepatic Fat Oxidation and the Sex Difference (15:20) Is a Calorie Really a Calorie? (18:29) You Can Be Sick Before You're Diagnosed (28:41) Why Lactate Is the Biomarker to Watch (29:20) Lactate Is Not a Waste Product (31:03) Is Lactic Acid Burn a Myth? (36:42) Why Athletes Clear Lactate and You Don't (40:34) When High Lactate Predicts Death (43:01) The Study That Found Damage in Healthy People (47:13) The Lactate Test That Beats Blood Sugar (54:31) Training Zones 1 to 6 Explained by Fuel (58:50) Why Zone 2 Builds Mitochondria Best (1:09:18) How to Know You're in Zone 2 Without a Lab (1:16:50) Is 150 Minutes a Week Enough? (1:23:39) Why You Still Need High Intensity Training (1:28:10) What Obesity Research Got Wrong (1:31:44) The Twin Cycle Hypothesis of Type 2 Diabetes (1:35:04) Your Personal Fat Threshold Explained (1:42:26) Why Some People Store Fat Safely (1:45:45) Why BMI Fails as a Health Measure (1:51:29) Sugar or Saturated Fat: What Drives Liver Fat? (1:55:07) 15kg Weight Loss and Diabetes Remission (2:01:05) Does Weight Loss Really Destroy Muscle? (2:04:39) Why Exercise Alone Doesn't Drop Weight (2:07:05) 3 Tests That Reveal Your Metabolic Health (2:11:14) What Blue Zones Get Right About Movement (2:17:40) 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. 38Tera ships to the United States, Australia, and New Zealand. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Momentous ships to many countries worldwide depending on local import regulations. Truemed Truemed helps qualified customers use pre-tax HSA or FSA dollars on health-related products like fitness, recovery, and sleep tools, often saving around 30% on average. Visit truemed.com/THEPROOF to see what qualifies. This is hands down the best way to make the most of your health dollars. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

GLP-1 medications are transforming obesity treatment, but they're only one piece of the puzzle. In this masterclass, I bring together insights from Dr Terry Simpson, Dr Federica Amati, Dr Mauricio Gonzalez, Dr Christos Mantzoros, and Dr Stephan Guyenet to explain how these medications work, why "food noise" matters, and what it really takes to improve long-term metabolic health. What We Cover How GLP-1 medications regulate appetite and food noise Why obesity is more complex than willpower Semaglutide vs tirzepatide and newer medications Nutrition and resistance training while taking GLP-1s The role of fibre, protein, and Mediterranean-style eating Common misconceptions and side effects I hope this episode helps you better understand both the promise and the limitations of GLP-1 medications, while highlighting the importance of lifestyle alongside any medical treatment. Why Terry Simpson Started Taking a GLP-1 (00:00) What Is Food Noise, Really? (04:59) Why GLP-1 Drugs Work So Well (10:16) What Actually Causes Obesity (17:37) How GLP-1 Medications Work in the Body (21:22) The Strange Lizard Behind GLP-1 Drugs (25:56) 3 Types of Hunger You Didn't Know About (28:41) How to Naturally Boost Fullness Signals (37:08) How Doctors Choose Which GLP-1 to Prescribe (45:10) Why Some People Don't Respond to GLP-1s (53:09) GLP-1 Side Effects, Guilt, and Eating Right (58:12) Mediterranean Diet's Effect on Long-Term Weight Loss (01:10:29) The Shame Around Taking GLP-1 Medications (01:20:00) Being Called a Pharma Shill (01:32:39) The History Behind GLP-1 Drugs (01:38:18) Will You Need GLP-1s Forever? (01:47:04) 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. 38Tera ships to the United States, Australia, and New Zealand. 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 at eightsleep.com/theproof for up to $350 off. You get 30 days to try it at home and return it if you don't love it. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. ProLon ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at ProLonLife.com/THEPROOF. ProLon ships within the United States. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code THEPROOF. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.

We tend to treat pregnancy as the starting line for a child's health. In this episode, Dr Federica Amati, Head Nutritionist at ZOE, makes the evidence-based case that the window opens earlier, in the months before conception, and that it shapes fertility and lifelong health in ways most of us were never told. What I valued most is her balance. The science is striking, but she frames it as information to act on rather than a reason for guilt, and she is honest about how much sits with environment and policy rather than individual choice. What we cover: Why the first 1,000 days may be the longevity lever almost no one talks about How a father's metabolic health links to his child's brain, and a mother's to their metabolism The 90-day preconception window, and what both partners can do What the decline in sperm counts really means for individuals GLP-1 medications, fertility, and a contraception detail too few people hear Protein, eggs, soy, and choosing a prenatal supplement, myths included Whether you are planning a pregnancy, supporting a partner, or simply curious about how much of our health is set before birth, I think this one will stay with you. To connect with Dr Federica Amati, follow her on Instagram and explore her work at ZOE. If you enjoy the show, please take a moment to rate and review The Proof on Apple Podcasts or Spotify. It genuinely helps more people find these conversations. Intro (00:00) Why Your Baby's Health Is Set Before Birth (03:13) Dr. Federica Amati's Background in Maternal Nutrition (07:41) What 48 of 52 Cell Differentiations Means for Your Baby (15:33) How Egg and Sperm Health Drive Conception Outcomes (21:40) Does What You Do Preconception Affect the Baby Too (26:09) Sperm DNA and Placental Health: The Father's Hidden Role (30:39) Heat, Laptops, and Sauna: What Kills Sperm Quality (32:56) Is the 50% Sperm Count Decline Real (39:32) Soy Foods, Testosterone, and Male Fertility Myths Debunked (44:30) Foods to Avoid in the 90-Day Preconception Window (48:10) GLP-1 Drugs, Fertility, and Unplanned Pregnancies (54:28) First Trimester Nausea: What Actually Helps (59:42) How to Choose a Prenatal Supplement (01:04:34) How Much Protein Do You Actually Need in Pregnancy (01:07:30) Can a Plant-Based Diet Work During Pregnancy (01:11:59) Tylenol in Pregnancy: Is It Safe (01:15:55) 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. We'd love your feedback. Complete our quick 2-minute audience survey to help us better understand what content, topics, and guests you enjoy most. Take the survey at voicingchange.media/simon. 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. 38Tera ships to the United States, Australia, and New Zealand. 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. Truemed Truemed helps qualified customers use pre-tax HSA or FSA dollars on health-related products like fitness, recovery, and sleep tools, often saving around 30% on average. Visit truemed.com/THEPROOF to see what qualifies. This is hands down the best way to make the most of your health dollars. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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 late 2024 a CT scan revealed a small amount of soft plaque in my arteries. Sixteen months later I scanned again, and my plaque volume had dropped by around forty percent. In this episode I ask the cardiologist behind the technology whether a result like that can really be trusted. Dr Campbell Rogers is an interventional cardiologist, a former Harvard faculty member who ran the cath lab at Brigham and Women's Hospital, and now Chief Medical Officer at Heartflow. What we cover: The difference between a calcium score, a CT coronary angiogram, and AI plaque analysis Why a calcium score of zero does not mean you are free of disease What my own scans showed, and why Campbell believes the result Soft versus calcified plaque, and why calcification can be a sign of stabilisation Treating the plaque you can see rather than just an ApoB number Who should consider getting scanned, and the honest trade-offs This is a conversation about seeing a disease we used to only guess at, held with the right amount of scientific humility. If you want to understand your own heart health, I think it is well worth your time. If you enjoy the show, please take a moment to rate and review The Proof on Apple Podcasts or Spotify. It genuinely helps more people find these conversations. To connect with Dr Campbell Rogers, visit Heartflow. How Campbell Rogers went from cardiologist to Heartflow (00:00) What Heartflow is and how it works (07:26) Coronary CT angiogram vs. stress test (11:54) Why symptoms alone miss early heart disease (13:18) How Heartflow analyzes CT scans in 90 minutes (15:58) Calcified vs. non-calcified plaque: which is riskier (21:28) Why calcium score zero doesn't mean no heart disease (28:45) Who should get a CT angiogram with AI plaque analysis (31:09) Why seeing your plaque improves medication adherence (34:04) Simon's 2024 Heartflow scan results (39:12) How plaque rupture triggers a heart attack (43:25) Simon's 2026 Heartflow scan: 40% plaque reduction in 16 months (45:43) How long to wait between CT scans (51:14) Heartflow vs. Cleerly vs. QAngio (53:12) How Heartflow results led Simon to start statins (58:21) JAMA study: Heartflow tracks plaque in prostate cancer patients (1:00:10) What is low attenuation plaque and why it's high risk (1:02:53) Who should ask their doctor about a coronary CT angiogram (1:07:37) 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. We'd love your feedback. Complete our quick 2-minute audience survey to help us better understand what content, topics, and guests you enjoy most. Take the survey at voicingchange.media/simon. 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. 38Tera ships to the United States, Australia, and New Zealand. 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 at eightsleep.com/theproof for up to $500 off. The 4th of July sale ends July 12, and you get 30 days to try it at home and return it if you don't love it. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. 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. LMNT ships to the U.S. and Canada, with sparkling flavors available only in the contiguous U.S. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof. 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. Momentous ships to many countries worldwide depending on local import regulations. 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.