Plant Proof - Plant Based Nutrition & Inspirational Stories

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 G

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

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

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

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

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

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) Es

What if trying to feel good all the time is actually keeping you stuck? In this episode of The Proof, I’m joined by Dr. Emily Musgrove, clinical psychologist and author of Unstuck, to explore why emotional discomfort isn’t something to avoid, but something to understand. We unpack what it really means to be “stuck,” how avoidance sneaks into everyday life (even among high performers), and the role of values, awareness, and psychological flexibility in creating meaningful change. In this episode, we cover: Why feeling stuck doesn’t mean you’re broken How emotional avoidance drives disconnection The difference between psychological flexibility and cognitive fusion The cost of always performing and staying polished Hedonic vs. eudaimonic wellbeing How to clarify values and live with intention One practical step to start moving forward If you’re feeling overwhelmed, burned out, or just unsure of what’s next, this conversation offers clarity, compassion, and tools to help you reconnect wi

This week, I’m sharing a conversation I had as a guest on Food For Thought, the podcast hosted by registered nutritionist Rhiannon Lambert. We covered everything from protein and plant-based diets to the role of ultra-processed foods in chronic disease, and how to better interpret nutrition science in a world full of misinformation. In this episode, I cover: How to think critically about nutrition research The impact of plant-based diets on human and planetary health Protein quality and building muscle with plants The role of ultra-processed foods in long-term health Social media’s influence on nutrition discourse What phytates are and whether they matter This is a repost of my chat with Rhiannon. You can find her podcast and more of her work at rhitrition.com/podcast. Intro: The Science Behind Plant-Based Nutrition and Longevity (00:00) Simon's Journey from Sports Physio to Nutrition Science Advocate (00:35) Why Nutrition Science Requires Context and Nuance (05:12) Debunk

Heart disease doesn’t start when you’re older, it starts early, often without symptoms. In this episode, I speak with Dr. Laurence Sperling, one of the world’s leading experts in preventive cardiology, to explore how to catch heart disease early and stop it in its tracks. We cover cholesterol, blood pressure, calcium scores, lifestyle, and more. This is one of the most practical, empowering episodes on heart health I’ve ever recorded. What we cover: Early detection and the true origins of atherosclerosis How low your cholesterol and blood pressure should really be Understanding ApoB, Lp(a), and genetic risk When it’s worth getting a CT scan Lifestyle and medical interventions that actually work Whether you’re 25 or 65, this conversation is packed with insights that can help you live longer and better by understanding and protecting your cardiovascular system. 0:00:00 – Intro 0:01:24 - Why Prevention Should Start Before Birth 0:10:11 – Is It Genetics or Lifestyle? Understanding

Dr. Sharon Bergquist joins me to explore a powerful reframe: stress isn’t always bad. In fact, certain types of stress, when dosed right, are essential for building resilience and longevity. We talk about “eustress,” hormesis, and how everyday tools like exercise, fasting, and even hot or cold exposure can activate the body’s repair systems at the cellular level. Sharon explains why recovery is just as critical as the stressor itself, and how aligning your lifestyle with your values may be one of the most impactful health moves of all. Overview of the Stress Paradox (00:00) Good Stress vs. Bad Stress: What’s the Difference? (01:55) Understanding Stress: Eustress, Distress & Sustress (04:04) How Stress Changes Your Body’s Baseline Permanently? (09:20) Why Discomfort Is Required for Long-Term Health (11:38) What Is Hormesis and How It Regenerates Your Body (17:00) 7 Repair Systems Activated by Good Stress (17:42) Recovery Matters: The Missing Piece in Stress Resilience (23:44) Th

In this episode of The Proof, I’m joined by Dr. Steven Novella, a clinical neurologist at Yale School of Medicine and host of The Skeptics’ Guide to the Universe. Steven has spent decades helping people think more clearly, spot misinformation, and navigate the increasingly noisy world of science, health, and media. Together we explore what it really means to be a skeptic — not a cynic — and why scientific humility is more powerful than absolute certainty. We talk about how to have better conversations with people who believe in conspiracy theories, the psychology behind motivated reasoning, and why embracing “I don’t know” can actually make us more grounded, not less. What we cover: Scepticism vs. denialism Why stories often override facts What science literacy actually looks like The cognitive traps we all fall into How social media fuels misinformation Rebuilding trust in science and institutions If you enjoy this episode, I’d love it if you shared it with someone who values critica

In this AMA episode of The Proof, I take your questions on everything from reversing plaque buildup to fasted cardio, the safety of seed oils, and how to bounce back after antibiotics. These episodes are a chance to share where my thinking is currently at grounded in science, but always evolving. In this episode, I cover: Most underrated foods for long-term health Can we reverse plaque in arteries or just slow it down? Seed oils: worth avoiding or overblown fear? Gut health recovery post-antibiotics Fasted cardio for fat loss: what the data says Supplements I take daily (and ones I skip) Carnivore diet, meat and the planet: separating science from spin Key habits for pregnancy, longevity, and daily performance A few thoughts on alcohol, morning routines & personal growth Whether you’re looking to refine your health habits or just curious about the latest science on hot topics, I hope this one helps bring a little clarity and inspiration. Want to support the show? The best

In this solo episode of The Proof, I explore how to turn your gut into a thriving ecosystem and what might be silently harming it. You’ll learn the top 3 things to do for your microbiome, the 3 biggest mistakes to avoid, and how to support gut recovery after antibiotics. Specifically, I cover: How your microbiome affects immunity, mood, metabolism, and more The best foods and habits to feed your gut My antibiotic recovery protocol Why plant diversity matters more than your diet label Gut health myths (like probiotic hype and “7-day resets”) Signs your gut health is improving without testing Science-backed and practical. No fads, just evidence. How to Transform Your Gut Health Naturally (00:00) What Is the Gut Microbiome? (01:27) How Your Microbiome Supports the Immune System (02:08) The Gut-Brain Connection: How Microbes Influence Mood (03:17) Why the Gut Microbiome Changes Daily — And What It Means for Your Health (04:18) Top Expert-Backed Tips for a Healthy Gut Mic

How can we protect our brain as we age and what can we do today to boost memory, focus, and resilience? In this episode of The Proof, I’ve compiled some of the most impactful conversations I’ve had with leading neuroscientists, neurologists, and brain health researchers to explore exactly that. From building better habits to slowing age-related decline, this masterclass brings you practical, science-backed strategies for optimising brain function, now and in the future. Whether your goal is sharper mental clarity, prevention of neurodegenerative disease, or simply staying sharp for the long haul, this episode is packed with insights you can use right away. You’ll learn: • How neuroplasticity allows your brain to adapt and change at any age • The role of movement and VO₂ max in protecting cognitive performance • How omega-3s and dietary fats impact brain structure and function • What APOE4 means for your risk of Alzheimer’s and why genetics aren’t destiny • The link between cardiovascular health, lipoprot

In today’s episode Dr Matthew Nagra returns to The Proof to break down a new JAMA Internal Medicine study on butter, plant-based oils, and mortality. Over 200,000 Americans were followed for 33 years — so what did the research really find? We unpack the study’s most talked-about claims, including whether swapping just 10g of butter for plant-based oil could lower your risk of early death. Plus, we dive into the bigger picture: Why fats are so polarising, the debate around seed oils, and how to navigate nutrition science in an era of misinformation. Specifically, we cover: Inside a Controversial New Study on Butter and Plant Oils (00:00) How the 33-Year Nutrition Study Was Conducted (00:47) What Observational Studies Can (and Can’t) Tell Us (03:01) The Truth About Food Frequency Questionnaires (08:03) Surprising Patterns in Butter and Oil Consumption (17:52) Why One Common Oil Performed Better Than Expected (22:50) Are We Misunderstanding Nutrition Guidelines? (26:13) What Happens When Oils Are He

What if losing body fat didn’t have to be so difficult? In this episode, I share five practical, science-backed strategies to support fat loss in a sustainable way. No gimmicks. No pseudo-science. Just real tools to help you feel fuller, fuel your body better, and improve metabolic health. Whether your goal is to reduce visceral fat or feel more confident in your body, these strategies can help — and you don’t need to do them all at once to see results. In this episode, I cover: Why energy density matters The “preload” trick that helps regulate intake How eating slower naturally reduces appetite The surprising role of gut microbes in hunger Why protein + fibre is the ultimate combo A flexible approach to time-restricted eating Plus, I bust common weight loss myths and share why improving body composition is about more than aesthetics. If you’re ready for a science-based, sustainable approach to fat loss — without restriction — this episode is for you. Introduction (00:00) Should You Choose Low

Welcome to the very first episode of a brand new format - something a little more relaxed, more personal, and more conversational. Think of this as us sitting on the couch or going for a long walk together. No script. No structure. Just your questions, and my honest thoughts. In this episode, I answer your voice notes and DMs - covering: Intro (00:00) How Can New Fathers Balance Fitness and Diet with a Busy Life? (02:20) What Are the Risks and Benefits of Methylene Blue? (12:20) What Are the Biggest Nutrition Myths Still Believed in 2025? (16:59) Why Do Some Plant-Based Eaters Still Have High Cholesterol? (19:52) What Are the Best Alternatives to Statins for Lowering APOB? (23:32) What Health Habits Does Simon Hill Personally Struggle With? (32:41) Are Refined Carbohydrates Like Pasta and White Rice Actually Bad for You? (34:09) What’s the Future of Personalised Nutrition? (40:16) What’s the Most Embarrassing Travel Story Simon Has Shared? (44:33) What Does “Bogan” Mean in Australian Slang? (47

Are seed oils actually harmful? Or is this just another wellness myth gone viral? In this episode, I sit down with Dr. Bill Harris - leading expert on dietary fats - to unpack the science on linoleic acid, an omega-6 fat found in nuts, seeds, and vegetable oils. We explore the rise of seed oil fear-mongering, the truth about inflammation, cholesterol, oxidation, and why outcome data—not mechanisms—should guide our thinking. Omega-6 Fats and Health Overview (00:00) Why the Review Was Updated (01:22) What Is Linoleic Acid? (06:47) Linoleic Intake Over Time & Health Links (12:45) Research Methods and Key Evidence (16:25) Omega-6 and Inflammation Explained (41:00) Common Myths About Seed Oils (44:37) The Oxidation Concern with Seed Oils (49:20) Omega-6 vs Omega-3: The Real Story (53:39) Blood Sugar, Insulin & Linoleic Acid (01:03:48) Heart Health and Linoleic Benefits (01:05:44) Cancer Risk and Seed Oils (01:13:49) Public Health and Future Research (01:16:55) How to Use Vegetable Oils Wisely (01

In today’s episode, I’m joined by Drew Harrisberg, an exercise physiologist, diabetes educator, and founder of Drew’s Daily Dose. We dive into the science behind Apple Cider Vinegar (ACV)—does it actually help with blood sugar, weight loss, digestion, and overall health, or is it just another overhyped wellness trend? We also explore the power of anecdotes in the wellness industry, starting with Belle Gibson’s story and the new Netflix series on ACV. How can we separate fact from fiction when faced with bold health claims on social media? What we cover: • ACV and blood sugar – does it really help? • ACV and weight loss – what does the science say? • ACV vs. other blood sugar strategies (walking, fiber, etc.) • Potential downsides – acid, teeth damage, capsules, and more • How to take ACV without ruining your teeth • Should Simon take Bragg’s ACV as a sponsor? Ethics of podcast ads Later, Drew shares a moving tribute to his dog, Dennis, reflecting on grief, love, and celebrating life. We also talk about m