Evidence-Based Strategies for Heart Health and Longevity | Highlights of 2025 (Part 2)

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Dec 29, 2025

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Join Dr. Thomas Dayspring, a clinical lipidologist specializing in cholesterol management, and Dr. Raymond Townsend, a cardiologist focused on cardiovascular imaging, as they dive into heart health strategies. They discuss optimal LDL and ApoB targets for preventing atherosclerosis, and the importance of early intervention. Dr. Iñigo San Millán shares insights on zone 2 training for metabolic health, while Dr. Dawn Mussallem emphasizes nutrition's role in cancer outcomes. Their conversations weave together cutting-edge research and practical advice for long-term wellness.

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INSIGHT

Cholesterol And Blood Pressure Targets

Aim for LDL below 70 mg/dL to slow and potentially regress atherosclerosis over time.
Optimal blood pressure is under 120/80 mmHg because decades in the elevated window doubles cardiac risk.

ADVICE

Lower Blood Pressure With Lifestyle First

Use exercise, weight control and a DASH-style diet to lower blood pressure and stay in the optimal range.
Monitor early elevations and act, because long-term elevated BP increases vascular disease risk.

INSIGHT

KetoCTA Study Context And Omitted Outcome

KetoCTA was observational, not a randomized trial, and recruited self-selected long-term keto dieters with very high LDL.
The primary outcome (non-calcified plaque volume) was omitted from the paper and later shown to progress far more than in comparable cohorts.

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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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