Dietary Changes and Individual LDL Response

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)

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 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.

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.

Pique Tea

Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off FOR LIFE when you shop exclusively at Piquelife.com/simon.

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 $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

Subscribe & Connect:

• YouTube
• Apple Podcasts
• Spotify
• Instagram: @simonhill
• Twitter: @theproof
• Facebook: The Proof with Simon Hill