Zone 2 vs High Intensity: Practical Split

In Part 2 of Highlights of 2025, I revisit some of the most important conversations from the year on The Proof, covering cardiovascular prevention, blood pressure, cholesterol, nutrition, sustainability, and performance.

Featuring insights from Dr Laurence Sperling, Dr Thomas Dayspring, Dr Dan Soffer, Dr Raymond Townsend, Dr Hannah Ritchie, Dr Iñigo San Millán, and Dr Dawn Mussallem, this episode focuses on evidence-based strategies for reducing long-term risk and improving healthspan.

What we cover:

• LDL cholesterol and ApoB targets for prevention and regression
• Blood pressure, ageing, and lifestyle interventions
• Lp(a) risk and emerging therapies
• Diet quality, sustainability, and realistic dietary swaps
• Soy, breast cancer outcomes, and plant protein
• Creatine dosing, safety, and performance benefits

If you want a clear-eyed, evidence-based look at heart health and longevity, this episode pulls it all together.

• Intro (00:00)
• Optimal LDL & Blood Pressure Levels to Prevent Heart Disease - Dr Laurence Sperling (01:13)
• Keto Diet, Cholesterol & Heart Health Explained - Simon Hill (11:19)
• Why Heart Disease Happens Even When You’re Doing Everything Right - Dr Thomas Dayspring and Dr Dan Soffer (29:07)
• Who Should Start Statins or Cholesterol-Lowering Therapy - Dr Thomas Dayspring and Dr Dan Soffer (53:28)
• What Hypertension Really Means and Why It’s Misunderstood - Dr Raymond Townsend (1:08:20)
• Lifestyle Habits That Naturally Lower Blood Pressure - Dr Raymond Townsend (1:20:28)
• Can You Lower Lipoprotein(a) or Is It Genetic - Simon Hill (1:27:37)
• Plant-Based Diets, Nutrition Needs & Climate Impact - Dr Hannah Ritchie (1:32:05)
• Lactate, Mitochondria & Longevity - Dr Iñigo San Millán (1:45:48)
• The Biggest Healthy Eating Questions in Cancer Prevention - Dr Dawn Mussallem (1:57:29)
• Creatine Benefits, Safety & Performance - Simon Hill (2:05:07)
• Does Creatine Timing Matter - Simon Hill (2:11:40)
• Does Creatine Harm the Kidneys - Simon Hill (2:13:58)

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