The Proof with Simon Hill

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.

In this masterclass, I break down the science of gut health and how to use it to your advantage. You’ll learn the different types of fiber, the benefits of fermentation, and how your gut microbes influence digestion, immunity, and even mood. Plus, I share practical tips for increasing fiber without discomfort and simple ways to nurture a thriving microbiome. 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. Function Health Track, optimise, and thrive with Function Health. Access 100+ lab tests – five times more than a typical physical – including ApoB and LP(a), no doctor approval needed. Get science-backed insights and track your results over time. Join me on the path to next-level health optimisation at functionhealth.com/simonhill. Only available to those living in the United States. 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. 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. Fireflies Stay focused and let Fireflies handle the notes. From transcriptions and summaries to real-time voice commands, Fireflies turns your meetings into actionable insights, seamlessly integrating with Zoom, Google Meet, Slack, and more. Sign up for a yearly plan and get two months FREE at fireflies.ai/theproof. 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.

In this solo episode, I break down the most common supplements, including vitamin D, omega-3s, creatine, B12, and probiotics. I share what the science really says about their effectiveness, safety, and who actually needs them. I also explain how I use blood test data to make smarter supplement decisions and why testing beats guessing every time. What I cover: Vitamin D and optimal levels Who really needs omega-3s Creatine’s brain and performance benefits Iron, B12, and nutrients to monitor on a plant-based diet Magnesium and why most people are low How to think about multivitamins and “daily essentials” The role of testing in personalising supplementation Supplements I take and why 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. 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. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout 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 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. 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. Connect with Simon: Instagram: @simonhill X: @theproof Newsletter: theproof.com/newsletter Support the Show: If you found this helpful, please consider leaving a review on Apple Podcasts or Spotify, or sharing this episode with someone who’s on their own health journey. Subscribe and stay connected: Subscribe to The Proof on YouTube, Apple Podcasts or Spotify to ensure you never miss an episode. And don’t forget to follow me on Instagram and X for more insights and updates.

In this episode, I’m joined by Dr. Rupy Aujla, NHS GP and founder of The Doctor’s Kitchen, to explore how food and lifestyle medicine can transform our health. We talk about his personal journey, why the medical system still overlooks nutrition, and how we can use simple, evidence-based principles to prevent disease and feel better. What we cover: Rupy’s story and why food became central to his practice The gap in nutrition training for doctors Lifestyle medicine and chronic disease Building a joyful, sustainable relationship with food Tips for people and practitioners feeling stuck For more, visit thedoctorskitchen.com and follow @doctors_kitchen on Instagram. Intro (00:00:00)Simplifying Nutrition Without Losing the Science (00:05:31)The Health Scare That Sparked a New Direction (00:12:57)How Nutrition Impacts Healing (00:20:19)Why Protein Matters More Than You Think (00:27:46)How Much Protein You Need & Why Some Say Less Is Better (00:33:44)Low Protein Signs (00:44:06)Why Plant Sources Gets Underrated (00:48:56)What Makes a Protein Source “High Quality” (00:57:28)Calorie Counting vs. Food Quality (01:03:28)How to Eat More Plant Protein Without Overthinking It (01:09:47)Should You Use Protein Powders? (01:21:28)Final Takeaway: BBGS and Protein Needs (01:28:33) 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. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavors with any purchase at http://drinklmnt.com/SIMON. Find your favorite LMNT flavor, or share with a friend. And if you don’t like it? Full refund, no questions asked. 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 plus a FREE starter kit when you shop exclusively at http://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 $350 off at http://eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. 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. 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.

This episode is the uncut conversation with Dr. Thomas Dayspring and Dr. Dan Soffer, unpacking the results of my coronary CT angiogram and CACS score. We explore what these scans reveal about cardiovascular risk, why good bloodwork isn’t always enough, and how to use tools like ApoB, Lp(a), and imaging to get a clearer picture of heart health. We also discuss statins, lifestyle changes, and the value of early prevention. Topics we cover: My coronary scan results explained What drives plaque and cardiovascular risk Advanced lipid testing (ApoB, Lp(a), LDL) Medication vs lifestyle: when and why Misconceptions about “normal” bloodwork What to do if your CAC score isn’t zero For anyone serious about long-term heart health, this is a must-listen. 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. 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 Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com 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. 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.

I just got back my latest blood test results, including over 100 biomarkers like hormone levels, nutrient status, cardiovascular risk, and my estimated biological age. In this solo episode, I walk you through the data and share what I’m doing to stay ahead of potential health issues before they snowball. In this episode: Testosterone, estrogen, and fertility markers B12, omega-3s, vitamin D, and a copper blind spot Thyroid & metabolic health LDL cholesterol and ApoB flagged for action Environmental toxins and my biological age Blood pressure: why it matters more than you think 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. 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. 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 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. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.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. 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 X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

After 10 years of great blood work on a plant-based diet, I took things further with a coronary calcium scan and CT angiogram to see what’s really happening inside my arteries. The results? I have early signs of plaque. In this episode, I break down my numbers and speak with cardiologists Dr. Thomas Dayspring and Dr. Dan Soffer about what they mean for my long-term risk and yours. What we cover: My CT angiogram and CAC results How much plaque I have and where What ApoB and lifetime cholesterol exposure reveal How diet tweaks impacted my blood lipids Whether I should add medication What this means for others with “good” blood tests but family history 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. 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 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 X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

What does it really mean to eat well? In this episode, nutrition scientist Dr. Flávia Fayet-Moore joins me to explore the science of nutrient density, where most people fall short on key micronutrients, and why healthy eating doesn't have to mean giving up enjoyment or accessibility. We talk about the unintended effects of food messaging, the nuance of ultra-processed foods, and how better communication can actually improve population health. Topics covered: Intro (00:00:00) Why Nutrition Science Needs More Micronutrient Focus (00:05:00) Eating Habits & Deficiencies in Young Women (00:12:00) Milk, Juice & Rethinking Nutrient-Dense Drinks (00:30:00) Juice & Cardiometabolic Health: Surprising Findings (00:35:00) Cow’s Milk vs Plant Milks: Nutrients, Fortification & Formulation (00:56:00) Vitamin D, Sunlight & The Power of Mushrooms (01:09:00) Folate, Iron & The Risks of Over-Supplementation (01:30:00) 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. 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 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. 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 plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. 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 X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this solo episode, I unpack the controversial new KETO-CTA study and why its conclusions about cholesterol, ApoB, and ketogenic diets aren’t as clear as they seem. We break down what the study really found, how it was communicated, and what it means if you (or someone you care about) is following a high-fat, low-carb diet with elevated LDL-C. With expert commentary from Dr. Alan Flanagan, we explore: Who Lean Mass Hyper-Responders (LMHRs) are Why the study isn’t actually a “trial” The missing data on plaque progression and what was left out What non-calcified plaque volume (NCPV) tells us Whether this study really challenges ApoB’s role in heart disease Why communication matters and how headlines can mislead What this means for keto diets, cardiovascular risk, and informed decisions If you found this valuable, please share it or leave a review. Every share helps the truth cut through the noise. Intro: Can You Be “Healthy” with Sky-High LDL on Keto? (00:00) What the Keto CTA Study Was Trying to Prove (01:36) The Problem: This Wasn’t Actually a Clinical Trial (03:57) APOB Focused, But Not Pre-Registered: Red Flag #1 (07:58) Real Plaque Progression Numbers: 4x Faster Than Healthy Controls (09:16) So… Does ApoB Matter or Not? (17:50) How the Study Was Communicated to the Public (26:03) What the Headlines Should Actually Say (37:05) Final Thoughts from Dr. Carvallo and Dr. Flanagan (38:06) Key Takeaways (40:37) 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 PROOF for 25% off 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. 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 LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. 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. 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 X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

In this rapid-fire solo episode, I’m answering your questions straight from the community. From creatine and multivitamins to cardiovascular risk, sea moss, weight gain, soy, grief, and more, no fluff, just focused insights backed by science. What I cover: What matters more when choosing creatine: NSF certification or Creapure Should you take creatine daily? Healthy weight gain strategies Key cardiovascular blood markers to track How to manage high Lp(a) and familial hypercholesterolemia Thoughts on sea moss, multivitamins, soy, oils, and ultra-processed foods How much protein is enough on a plant-based diet Personal updates on running, sleep, and a new iron absorption study Reflections on grief, gratitude, and future plans Want to dive deeper into any of these topics? Explore links to studies, products, and past episodes at theproof.com. Intro (00:00) Creatine: Best Type & Daily Use Explained (00:00:46) How to Gain Healthy Weight on a Plant-Based Diet (00:02:15) Essential Blood Tests for Heart Health (00:03:55) CGMs for Non-Diabetics: Helpful or Hype? (00:06:02) Saunas & Longevity: What the Science Says (00:07:02) Lp(a), ApoB & Cholesterol: What Actually Matters? (00:08:36) Can You Reduce Familial Hypercholesterolemia Risk? (00:13:05) How Low Should LDL Go? (00:16:04) Iron Absorption in Vegans vs Omnivores (00:16:41) Best Sources of Protein on a Plant-Based Diet (00:20:22) Key Nutrient Tests for Vegans (00:21:46) Multivitamins & Pescatarian Diets: Are They Worth It? (00:22:26) Supplements for Bone Health: Vitamin K2, D & More (00:27:31) Sea Moss & CoQ10: Superfoods or Marketing? (00:28:41) Is Soy Really Bad for You? (00:30:14) Are Oils Healthy? What to Know About Fats (00:31:41) Zone 2 Training: How Much Do You Need? (00:37:06) Do You Eat Ultra-Processed Vegan Food? (00:40:37) Why This Work Matters & What Drives the Mission (00:44:55) Outro (00:49:45) 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 10% off 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. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout 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 plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. 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 X: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.