The Proof with Simon Hill

Do women really need a completely different training plan to men, or has the "women are not small men" message been taken too far? I am joined by exercise scientist Dr Lauren Colenso-Semple to explore what the science actually shows about female physiology, menstrual cycles, menopause and strength training. We look at how women respond to exercise in real outcome studies, where hormone based claim...

Protein is one of the most talked-about nutrients, yet confusion remains about how much we need and which sources are best. I am joined by Dr Matthew Nagra to unpack the science on protein intake, plant versus animal sources, and how to build strength and longevity without compromising your health or the planet. What We Cover The evidence-based protein range for muscle and strength How plant and a...

I’m joined by author and coach Axel Schura to explore how hardship can lead to transformation. Axel shares his story of stage four cancer and the mindset shifts that inspired his new book “Maybe This Is Happening For You, Not To You”. We discuss fear, recovery, and how to find strength and meaning when life feels uncertain. What We Cover Shifting from “why me” to “what now” Facing fear with curios...

Dr Dawn Mussallem’s life has defied all odds. After surviving stage 4 cancer, severe heart failure, and a heart transplant, she ran a marathon just one year later. In this conversation, I sit down with Dawn as she shares what she’s learned about resilience, faith, and the science of healing. We explore the mindset behind recovery, how food and lifestyle can prevent disease, and the lessons from de...

In this episode, I continue my conversation with Dr Raymond Townsend, Professor of Medicine at the University of Pennsylvania. We explore how to optimise and treat high blood pressure through lifestyle, medication and a deeper understanding of the latest clinical evidence. Dr Townsend explains how much risk reduction comes from lowering blood pressure, what the newest AHA/ACC guidelines recommend,...

In this episode, I am joined by Dr Raymond Townsend, Director of the Hypertension Programme at the University of Pennsylvania. We discuss what drives high blood pressure, how it affects the body, and practical steps to protect your heart, kidneys and brain. Dr Townsend explains how genetics, age, lifestyle and arterial stiffness contribute to hypertension, how to measure blood pressure correctly,...

In this episode I am joined by Dr Iñigo San Millán, exercise physiologist, researcher, and coach to Tour de France champion Tadej Pogačar. His work places lactate at the centre of human health, showing it as a fuel and biomarker rather than a waste product. We discuss how lactate offers a new lens on mitochondrial health, what Zone 2 training really achieves, and why these insights apply to both e...

What happens when you suddenly lose hearing in one ear? In this solo episode, I share my experience with sudden sensorineural hearing loss, from the moment it struck to the treatments I pursued and the outcome. Along the way I explain what the evidence says about oral steroids, intratympanic injections, hyperbaric oxygen therapy, and more, while also reflecting on the emotional side of navigating...

In this episode, I’m joined by Dr Jed Fahey, nutritional biochemist who pioneered sulforaphane research at Johns Hopkins, and Doug Evans, author of The Sprout Book. We discuss why broccoli sprouts are one of the most powerful foods you can grow at home and how to use them safely and effectively. Jed explains the science of sulforaphane and the strongest clinical evidence so far, while Doug shares...

In this episode, I’m joined by Hannah Ritchie, senior researcher at Our World in Data and author of Clearing the Air. We dive into the data behind climate change, exploring what’s driving it, how solutions are developing, and why optimism is not misplaced. Hannah breaks down the role of food, energy, and industry in emissions, explains where media narratives can create “climate whiplash,” and shar...

What does balance really mean for diet, and why is nuance so often lost in nutrition debates? In this episode, I sit down again with Dr David Katz to explore diet quality, ultra-processed foods, supplements, and the broader links between human and planetary health. In this episode, we cover: Why balance is the key to diet quality Beef, ethics, and planetary health Keto and carnivore, the rise of a...

In this episode, I’m joined by Dr Tom Dayspring and Dr Dan Soffer for a comprehensive look at lipid-lowering therapy. We unpack the science behind statins, ezetimibe, PCSK9 inhibitors, fibrates, and newer agents like bempedoic acid, asking what really works, who should take them, and how early treatment might prevent disease. From guideline thresholds to real-world decision making, historical tria...

In today’s episode, I sit down with Professor Susan Davis, an endocrinologist and one of the world’s foremost experts on hormones in women’s health. We explore the role of testosterone in women, separating fact from fiction, and tackling the common myths that circulate online and in the media. Susan shares what decades of research actually show about testosterone therapy, its benefits, limitations...

High blood pressure, often called the silent killer, is the most deadly modifiable risk factor worldwide. In this solo episode, I break down the latest European and American blood pressure guidelines into a simple, actionable framework. I explain what blood pressure is, why it matters, how to measure it correctly at home, and the lifestyle changes that can lower it as effectively as first-line med...

In this masterclass, I break down the science of gut health and how to use it to your advantage. You’ll learn the different types of fiber, the benefits of fermentation, and how your gut microbes influence digestion, immunity, and even mood. Plus, I share practical tips for increasing fiber without discomfort and simple ways to nurture a thriving microbiome. Want to support the show? The best way...

In this solo episode, I break down the most common supplements, including vitamin D, omega-3s, creatine, B12, and probiotics. I share what the science really says about their effectiveness, safety, and who actually needs them. I also explain how I use blood test data to make smarter supplement decisions and why testing beats guessing every time. What I cover: Vitamin D and optimal levels Who reall...

In this episode, I’m joined by Dr. Rupy Aujla, NHS GP and founder of The Doctor’s Kitchen, to explore how food and lifestyle medicine can transform our health. We talk about his personal journey, why the medical system still overlooks nutrition, and how we can use simple, evidence-based principles to prevent disease and feel better. What we cover: Rupy’s story and why food became central to his pr...

This episode is the uncut conversation with Dr. Thomas Dayspring and Dr. Dan Soffer, unpacking the results of my coronary CT angiogram and CACS score. We explore what these scans reveal about cardiovascular risk, why good bloodwork isn’t always enough, and how to use tools like ApoB, Lp(a), and imaging to get a clearer picture of heart health. We also discuss statins, lifestyle changes, and the va...

I just got back my latest blood test results, including over 100 biomarkers like hormone levels, nutrient status, cardiovascular risk, and my estimated biological age. In this solo episode, I walk you through the data and share what I’m doing to stay ahead of potential health issues before they snowball. In this episode: Testosterone, estrogen, and fertility markers B12, omega-3s, vitamin D, and a...

After 10 years of great blood work on a plant-based diet, I took things further with a coronary calcium scan and CT angiogram to see what’s really happening inside my arteries. The results? I have early signs of plaque. In this episode, I break down my numbers and speak with cardiologists Dr. Thomas Dayspring and Dr. Dan Soffer about what they mean for my long-term risk and yours. What we cover: M...

What does it really mean to eat well? In this episode, nutrition scientist Dr. Flávia Fayet-Moore joins me to explore the science of nutrient density, where most people fall short on key micronutrients, and why healthy eating doesn't have to mean giving up enjoyment or accessibility. We talk about the unintended effects of food messaging, the nuance of ultra-processed foods, and how better communi...

In this solo episode, I unpack the controversial new KETO-CTA study and why its conclusions about cholesterol, ApoB, and ketogenic diets aren’t as clear as they seem. We break down what the study really found, how it was communicated, and what it means if you (or someone you care about) is following a high-fat, low-carb diet with elevated LDL-C. With expert commentary from Dr. Alan Flanagan, we ex...

In this rapid-fire solo episode, I’m answering your questions straight from the community. From creatine and multivitamins to cardiovascular risk, sea moss, weight gain, soy, grief, and more, no fluff, just focused insights backed by science. What I cover: What matters more when choosing creatine: NSF certification or Creapure Should you take creatine daily? Healthy weight gain strategies Key card...

What if trying to feel good all the time is actually keeping you stuck? In this episode of The Proof, I’m joined by Dr. Emily Musgrove, clinical psychologist and author of Unstuck, to explore why emotional discomfort isn’t something to avoid, but something to understand. We unpack what it really means to be “stuck,” how avoidance sneaks into everyday life (even among high performers), and the role...

This week, I’m sharing a conversation I had as a guest on Food For Thought, the podcast hosted by registered nutritionist Rhiannon Lambert. We covered everything from protein and plant-based diets to the role of ultra-processed foods in chronic disease, and how to better interpret nutrition science in a world full of misinformation. In this episode, I cover: How to think critically about nutrition...