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The Proof with Simon Hill

The Proof with Simon Hill

By: Live better for longer
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The Proof Podcast is a space for science-based conversation. Together with his guests, Simon Hill, a qualified physiotherapist and nutritionist, explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment. Facts, nuance and trustworthy recommendations minus the hyperbole. All the proof you need to live better for longer. Hygiene & Healthy Living Personal Development Personal Success
Episodes
  • Why Liver Fat Matters More Than Weight | Dr Mauricio Gonzalez

    Why Liver Fat Matters More Than Weight | Dr Mauricio Gonzalez
    Jun 22 2026
    For decades we have treated the number on the scale as the goal of metabolic health. Dr Mauricio Gonzalez, a triple board-certified physician and endocrinology fellow practising in New York, makes the case that we have been measuring the wrong thing. In this conversation we explore why liver fat, not body weight, is becoming the real target, what the latest weight-loss medications can and cannot do, and how to cut through the hype and dogma that surround this field. What we cover: Why isolated blood tests and blood pressure readings tell you very little The myth that GLP-1 medications are "the easy way out" Why liver fat may matter more than body weight How diabetes clinics now remove medications instead of adding them Which supplements earn their place, and which Mauricio has cooled on The minimum effective dose for exercise, and knowing when "enough" is enough A grounded, practical conversation with a doctor who meets people where they are. If you enjoy the show, please take a moment to rate and review The Proof on Apple Podcasts or Spotify, it genuinely helps more people find these conversations. To connect with Dr Mauricio Gonzalez, follow him on Instagram, X, and YouTube, or visit his website at drmauriciogonzalez.com. Intro (00:00) Minimum Effective Dose for Exercise (01:38) Why Continuity of Care Reduces Mortality (07:09) How Type 2 Diabetes Silently Develops Over 12 Years (09:23) Statin vs. PCSK9 Inhibitor: How Doctors Choose (12:45) How GLP-1 Drugs Transformed the Diabetes Clinic (21:46) Why Doctors Now Measure Organ Fat, Not Body Weight (30:25) How Fatty Liver Disease Is Diagnosed (34:05) How Liver Fat Drives Insulin Resistance (40:47) Wegovy vs. Zepbound: How to Choose a GLP-1 (48:18) Should Lean People Use GLP-1s for Metabolic Health? (51:53) Why Patients Feel Guilty Taking GLP-1s (54:13) How Mauricio’s Nutrition Advice Has Evolved Over a Decade (01:04:35) Supplements on GLP-1s: What's Worth Taking (01:09:42) Minimum Effective Dose for Resistance Training (01:16:52) When Health Optimization Becomes Counterproductive (01:21:20) 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. 38Tera ships to the United States, Australia, and New Zealand. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to swimclub.co to get 25% off your first order with code THEPROOF. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Use code THEPROOF at eightsleep.com/theproof for up to $500 off. The 4th of July sale ends July 12, and you get 30 days to try it at home and return it if you don't love it. Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland. Truemed Truemed helps qualified customers use pre-tax HSA or FSA dollars on health-related products like fitness, recovery, and sleep tools, often saving around 30% on average. Visit truemed.com/THEPROOF to see what qualifies. This is hands down the best way to make the most of your health dollars. ProLon ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at ProLonLife.com/THEPROOF. ProLon ships within 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. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. 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.
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    1 hr and 30 mins
  • Evidence-Based Exercise in Pregnancy and Postpartum | Dr Margie Davenport

    Evidence-Based Exercise in Pregnancy and Postpartum | Dr Margie Davenport
    Jun 15 2026
    In this episode, exercise physiologist Dr Margie Davenport walks me through what the evidence actually shows about exercise during pregnancy and the postpartum period. Margie chaired the 2019 Canadian Guideline for Physical Activity throughout Pregnancy, the 2025 Canadian postpartum guideline, and the upcoming International Olympic Committee consensus statement on athletes through pregnancy and postpartum. We cover where the 140 bpm rule came from, the scale of the benefits at the population level, what direct fetal monitoring during HIIT and heavy lifting really shows, the new postpartum data, and why so many of the historical prohibitions do not survive contact with the data. What we cover: Where the 1985 "stay below 140 bpm" rule came from, and why it has long outlived its evidence Around 40 percent fewer cases of preeclampsia and gestational diabetes, and around 67 percent fewer cases of depression during pregnancy HIIT, heavy resistance training, and what fetal monitoring shows The 51 percent reduction in complications among women who kept lifting heavy Postpartum: the six-week myth, breastfeeding and injury risk, and a 45 percent reduction in postpartum depression The short list of actual "don'ts": scuba diving, and a few situational cautions The paradigm shift from prohibition to shared decision-making If this episode is useful, please leave a rating and review on Apple Podcasts or Spotify, and share it with someone in your life who is trying to make sense of conflicting advice. To connect with Dr Margie Davenport, visit exerciseandpregnancy.ca, follow her on Instagram at @DrMargieDavenport, or find her on LinkedIn and YouTube. Intro (00:00) Why Pregnancy Exercise Advice Feels So Confusing (01:15) The Most Damaging Myth About Exercise In Pregnancy (03:08) How Exercise Cuts Pregnancy Complications By 40% (05:05) Why Pregnant Women Were Excluded From Research (07:46) Can You Do High Intensity Workouts While Pregnant (12:49) How Exercise Lowers Preeclampsia And Diabetes Risk (16:43) How Much Exercise Is Safe During Pregnancy (27:03) Is Heavy Lifting Safe During Pregnancy (32:10) What You Should Never Do While Pregnant (40:41) Pelvic Floor Exercises Every Pregnant Woman Needs (47:41) How To Know If You're Overexerting While Pregnant (56:12) Does Exercise Affect Fertility And Conception (1:00:42) Why The 140 BPM Myth Still Exists (1:04:52) How Exercise Improves Postpartum Mental Health And Sleep (1:09:28) The Truth About The 6 Week Postpartum Rule (1:11:32) Does Breastfeeding Increase Your Risk Of Injury (1:17:13) Why Pregnant Athletes Need Better Policy Support (1:19:56) What Future Pregnancy Exercise Research Will Reveal (1:24:50) 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. 38TERA ships to the United States, Australia, and New Zealand. 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. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. 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. Momentous ships to many countries worldwide depending on local import regulations. ProLon ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at ProLonLife.com/THEPROOF. ProLon ships within 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. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. 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 ...
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    1 hr and 33 mins
  • Nutrition for satiety and weight loss | Dr Federica Amati

    Nutrition for satiety and weight loss | Dr Federica Amati
    Jun 9 2026
    GLP-1 medications are now part of the mainstream conversation, but the biology of appetite and satiety, the system these drugs operate within, gets far less attention than the drugs themselves. In this episode, I sit down with Dr Federica Amati, Head Nutritionist at ZOE and author of the new book The Appetite Reset, to explore what's actually happening in the gut and brain when appetite signals do their job, and what that means for everyone, on or off medication. Federica brings a rare combination of pharmacology, clinical nutrition, and public health expertise to a subject that rarely receives this level of nuance. This is a conversation about understanding your biology well enough to work with it. What we cover: How GLP-1 works naturally in the body, why the natural peptide lasts minutes while the drug version lasts days, and why this matters for anyone using or considering these medications The three types of hunger (hedonic, homeostatic, and microbiota-driven) and how to tell them apart in practice Why GLP-1 supplements don't replicate what the medications do "Prehab" before starting medication: gut microbiome diversity, fibre intake, and nutrient status as the foundation Why the 30g daily fibre target doesn't drop when calorie intake does on medication Protein targets of 1.2 to 1.6g per kilogram and resistance training three times a week as the most critical protective interventions for muscle and bone health The science on shame, weight stigma, and why treating obesity as a lifestyle choice is both inaccurate and actively harmful If this episode was useful, a review on Apple Podcasts or a follow on Spotify makes a genuine difference. To connect with Dr Federica Amati, follow her on Instagram at ⁠instagram.com/dr.fede.amati⁠ or explore her work through ZOE at zoe.com⁠. Her new book, The Appetite Reset⁠, will be released on June 25 and is available to pre-order now. Intro (00:00) Why Everyone Needs to Understand Appetite Biology (01:14) How Dr. Federica Amati Became a Nutrition Expert (03:06) Why GLP-1 Drugs Are Different From Any Supplement (11:29) The Gila Monster That Led to Ozempic (17:44) What Is Food Noise and Why It Controls You (20:20) Why Willpower Isn't the Problem: Genetics and Epigenetics (24:06) How GLP-1s Change Your Relationship With Food and Joy (30:54) Lowest Effective Dose: Why More Isn't Better (34:08) The Muscle Loss Risk Nobody Warns You About (39:34) Microdosing GLP-1s: Does It Work or Is It Dangerous (41:59) The Three Types of Hunger and How to Tell Them Apart (44:51) How Your Gut Microbes Drive Cravings and Leptin Resistance (50:17) Why Calories Alone Don't Explain Appetite (58:07) How to Manage Food Noise Without a GLP-1 (01:04:46) Prehab Before GLP-1s (01:11:09) The Fiber, Fat, and Gut Prep Protocol for GLP-1 Users (01:13:56) What Clinical Trials Actually Include That Real-World Use Doesn't (01:21:41) Do You Need Supplements on a GLP-1? (01:27:15) Obesity Is Not a Lifestyle Choice: Shame, Stigma, and GLP-1s (01:29:49) 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. 38Tera ships to the United States, Australia, and New Zealand. 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. LMNT ships to the U.S. and Canada, with sparkling flavors available only in the contiguous U.S. 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 your one-dollar-per-month trial at shopify.com/proof. Pique Pique’s Nandaka combines fermented Pu’er tea, full-spectrum Reishi, ceremonial cacao, and L-theanine for calm, sustained energy without the coffee crash. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON. Pique ships within the U.S. and to Australia, Canada, and select EU countries. 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. Eight Sleep...
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    1 hr and 34 mins
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All stars
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I enjoyed the presentation by the author.

The chapters were varied and interesting with a consistent theme running through.

The bundled PDF document is useful for reference.

A compelling evidence-based for plant based nutrit

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What more do you need to say.
Listen and change what you do - it’s that simple.

Advice back by science and data

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Incredibly informative. Covered all the questions I had been wanting answers for. As a perimenopausal woman with a few family members with dementia and alzheimers I have been trying to find the best way of protecting my own brain health. This episode provides plenty of pointers on how to do just that. Thank you for tackling this difficult subject with such fantastic Drs. Really helpful & I will be re-listening and taking notes!

Excellent

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