How to measure blood pressure correctly at home

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, and why early action and empathy make such a difference in long-term outcomes.

What We Cover

• Understanding blood pressure readings
• How hypertension harms the heart, brain and kidneys
• Lifestyle and genetic contributors
• Why arterial stiffness increases with age
• The right way to measure blood pressure
• When lifestyle changes or medication are needed

High blood pressure is preventable, manageable and worth your attention long before symptoms appear.

• Introduction (00:00)
• Key Takeaways from 40 Years in Hypertension (01:14)
• What does “hypertension” actually mean? (08:54)
• How Blood Pressure Works: Systolic vs diastolic explained simply (12:10)
• Why High BP Is Dangerous: Heart, brain & kidney damage mechanisms (14:35)
• What Are the Main Causes of Hypertension (28:03)
• The Aging Process and Blood Pressure (33:50)
• Can arteries stay flexible and young through exercise and recovery (37:46)
• Why even young adults should care about blood pressure control (40:01)
• Dementia and Blood Pressure: The Long-Term Connection (41:16)
• Awareness and Diagnosis of Hypertension (43:52)
• Measuring Blood Pressure Correctly (47:10)
• When to Intervene: Thresholds and Treatments (56:52)
• Primary vs. Secondary Prevention (01:01:56)

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.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States.

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 for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

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

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 a one-dollar-per-month trial period at shopify.com/proof.

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.

SKIMS

Upgrade your underwear drawer with SKIMS Mens. Soft, stretchy and built to stay in shape, they provide comfort and freedom of movement for training or everyday wear. Shop SKIMS Mens at SKIMS.com. Let them know we sent you! After you order, select "podcast" in the survey and choose The Proof from the dropdown.