Health Essentials: Creatine and Apple Cider Vinegar

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 medication. Whether you want to prevent hypertension, manage it, or simply understand your numbers, this episode could change, and even save, your life.

• Introduction: Understanding High Blood Pressure & Its Dangers (00:00)
• How Common is Hypertension? (05:53)
• Why Hypertension Has No Symptoms: The "Silent Killer" Explained (07:52)
• Blood Pressure Numbers Explained: What Do Your Readings Mean? (10:00)
• How to Measure Blood Pressure Accurately (12:34)
• Getting an Accurate Reading at the Doctor's Office (14:14)
• 5 Steps to Accurate Home Blood Pressure Monitoring (16:17)
• Lifestyle Changes vs. Medication for High Blood Pressure (19:14)
• 6 Lifestyle Strategies to Lower Blood Pressure Naturally (24:29)
• DASH Diet for Hypertension & Other BP-Lowering Foods (26:45)
• What’s the Best Sodium and Potassium Balance for Heart Health? (30:37)
• How Does Your Gut Microbiome Affect Blood Pressure? (35:15)
• What’s the Best Exercise for Hypertension? (37:40) Does Alcohol Affect Your Blood Pressure? (43:19)
• How Coffee & Sugary Beverages Affect Your Blood Pressure (47:50)
• Smoking, Stress, and Other Lifestyle Factors Affecting BP (49:42)
• Your Action Plan for Healthy Blood Pressure (51:02)

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.

Bragg

Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com

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

AirBnB

Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences.

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.

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.