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What Bone Density Scans Can't Tell You About Fracture Risk | A Masterclass on Bone Health
26 oktober 2026 · 1 uur 8 min
In this masterclass, I bring together six experts to untangle bone health, from fracture risk and DEXA scans to strength training, joint pain, and surgery. Dr Lora Giangregorio, Prof Belinda Beck, Dr Deborah Kado, Dr Howard Luks, Dr Lauren Colenso-Semple, and Dr Alyssa Olenick each add a different perspective. Lees meer
Bone density is only one part of the fracture story, and the advice around lifting heavy often runs ahead of the evidence. Together, we turn the confusion into a practical framework.
What we cover:
Why bone density is only one piece of fracture risk
What DEXA cannot see, and why bone shape matters
Whether you really need to lift heavy for your bones
A bare minimum strength program for beginners
When surgery helps, and why "bone on bone" is an unhelpful phrase
How to build movement into everyday life
The best program is the one you can sustain, and I hope this gives you the confidence to start.
To connect with our guests, you can find Dr Lora Giangregorio on TikTok, X, and LinkedIn, or learn more through her University of Waterloo profile. Prof Belinda Beck can be found through The Bone Clinic, ONERO, her Griffith University profile, and Facebook. Dr Deborah Kado has a Stanford profile and is on LinkedIn. Dr Howard Luks writes on Substack and is on X and Instagram. Dr Lauren Colenso-Semple is on Instagram and at drlaurencs.com, and Dr Alyssa Olenick is on Instagram and YouTube, with her programs at doclyssfitness.com.
If you enjoyed this episode, please rate and review The Proof on Apple Podcasts and share it with someone who would find it useful.
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:
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The Keto Study That Wasn't About Keto | Dr Nicola Guess
19 oktober 2026 · 49 min
Practising registered dietitian and senior research fellow at the University of Oxford, Dr Nicola Guess, returns to the show to discuss a new study whose findings were interpreted in quite different ways the week it came out. Dr Samuel Klein’s group at Washington University assigned people with prediabetes to one of three diets, carefully controlled their weight loss, and found that the arm labelled ketogenic reduced liver fat by 67%. Lees meer
Nicola’s view is that the label, and the conclusion many drew from it, deserve a closer look. Ketone levels in that arm were lower than you would typically expect on a ketogenic diet, which suggests something other than ketosis may explain the result. Her reading is that protein intake, rather than carbohydrate restriction, could be the more important variable. With roughly one in three adults carrying excess fat in the liver, often without symptoms, understanding what actually drives that reduction matters for the advice people receive.
What We Cover
Why this trial should not have been called a ketogenic diet study
How protein appears to lower liver fat even in the absence of weight loss
The 23% saturated fat arm, and why ApoB fell anyway
What likely changes once people move from weight loss into maintenance
Whether liver fat causes insulin resistance or simply marks it
Nicola's 35 grams of protein per meal target and how she builds a plate around it
Where seed oils and fibre actually sit in the evidence
This is a good example of why the label on a study matters as much as its headline number. If you have been told to cut carbohydrates to fix your liver, this conversation is worth your time.
To connect with Nicola Guess, visit NicolaGuess.com or find her on Instagram and YouTube.
If you enjoy the show, please leave a rating and review on Apple Podcasts. It helps new listeners find us.
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…
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30 Years of Diet Trials: What a Stanford Scientist Is Most (and Least) Sure About | Dr Christopher Gardner
12 oktober 2026 · 1 uur 55 min
This is Christopher Gardner's eighth appearance on the show. Christopher is a nutrition scientist at Stanford, director of the Stanford Nutrition Studies Research Group, and the author of a new book, Food Sense: What to Eat and Why. He has run more than 20 human diet trials over three decades. Lees meer
Instead of relitigating the diet wars, we spend this conversation on the machinery underneath them: the trade-off between rigour and real life, why the definitive trial people keep waiting for will never be run, and what a null result is actually worth. I also put a few recent studies to him that cut against my own position.
What we cover
Why the perfect diet trial will never happen, and how that should change the way we read the evidence
The $1.4 million garlic study that found nothing, and why Christopher is proud of it
The four things every popular diet agrees on, and the six foods that divide them
His keto versus Mediterranean trial, and the two findings that went in opposite directions
How he approaches a new study that contradicts his own position
Why he is shifting his focus to hospital, university, and military kitchens
If you take one thing from this episode, let it be the habit of asking what a finding can actually carry before you change anything.
To connect with Christopher Gardner, visit the Stanford Nutrition Studies Research Group, pick up a copy of Food Sense: What to Eat and Why, or find him on Instagram and LinkedIn.
If this episode was useful, a rating and review on Apple Podcasts genuinely helps more people find the show.
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:
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My Plaque Protocol, and Why I Started a PCSK9 Inhibitor | Simon Hill, MSc
5 oktober 2026 · 57 min
A few weeks ago I published my own heart scans, and one number travelled further than the rest: a 48% drop in plaque over 16 and a half months. The question underneath that video was the obvious one. How? This episode is the answer, and it is also the part I could easily have left out. Lees meer
Three companies analysed the same two scans. HeartFlow found a 48% reduction, Cleerly found a 20% increase, and QAngio found essentially no change at all. Same heart, same images, and a sixfold spread in the absolute amount of plaque they measured. I walk through my full protocol, explain which analysis I anchor to and why, and tell you why, despite that headline, I have started a PCSK9 inhibitor.
What We Cover:
Why cumulative ApoB exposure matters more than the cholesterol reading you have today
My nutrition, training, and sleep protocol, and the supplements I deliberately avoided
Why three platforms measuring the same heart came back with 11.5, 60, and 74 cubic millimetres
The published concern about AI overestimation of plaque, and which analysis Dr Matthew Budoff trusts
How my percentile swings 25 points depending on the reference database
Why I started a PCSK9 inhibitor, and how I chose it over a statin
Why you should be sceptical of dramatic short-interval scan results, including mine
All three analyses agreed on the thing that matters: the plaque burden is low, and it is not progressing rapidly. That agreement is worth far more than the headline.
Enjoyed this episode? A rating and review on the Apple Podcast app helps more people find the show.
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 mult…
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Why Your MRI Doesn't Mean You Need Surgery | Dr Howard Luks
28 september 2026 · 1 uur 27 min
Howard Luks is an orthopaedic surgeon with almost 30 years of experience, and a good deal of his week is spent telling people they do not need an operation. We work through the joints that bring most people into a clinic, knees, shoulders, Achilles tendons and ankles, and separate what a scan is actually telling you from what it is being used to justify. Lees meer
Almost everyone over 40 has something on an MRI that will be described as a tear. Very few of those people need surgery, and plenty have no pain at all. Howard's case, drawn from three decades in clinic and the sham-surgery and physiotherapy-controlled trials behind it, is that our language has raced ahead of the biology, and that the words we use change how people move and live.
What We Cover
Why "tear" and "bone on bone" are the wrong words, and what they do to a person's behaviour
What sham surgery trials showed for meniscus tears, rotator cuff tears and bone spur removal
How metabolic health shapes both your pain and your ability to heal after surgery
Why tendons respond to load rather than rest
Cortisone, PRP, stem cells and peptides: what the evidence supports and what is marketing
Ice, anti-inflammatories and ankle sprains, and why early movement beats a boot
Plyometrics, balance and power, and why they matter more than strength after 50
This is a conversation about being careful with language and honest about uncertainty, and about keeping your capacity so you can keep doing the things you care about.
To connect with Howard Luks, read his writing on Substack or find him on X and Instagram.
If you enjoy the show, please leave a rating and review on Apple Podcasts or Spotify. It genuinely helps other people find these conversations.
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 a…
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Birth, Breastfeeding, and the Truth About Baby Food | Dr Federica Amati
21 september 2026 · 1 uur 23 min
This is part two of my conversation with Dr Federica Amati, Head Nutritionist at ZOE and author of the Sunday Times bestseller Every Body Should Know This. In part one we covered preconception, fertility, and pregnancy nutrition. Here we follow the first 1,000 days through to the end: birth, breastfeeding, weaning, and the environmental exposures behind all of it. Lees meer
Much of this territory has become a source of guilt rather than clarity. Federica's framing is the one I keep returning to: this window is critical, but it is not fragile. Biology adapts, most of what shapes these years is structural, and where parents do have agency the evidence is more reassuring than the headlines suggest.
What we cover:
Why a critical window is not a fragile one, and what the first 1,000 days actually set
Choline, iodine, and omega-3 in pregnancy, and the "four eggs a day" myth
C-sections and the infant microbiome, and why the differences largely converge by age two
Breast milk as a living system, and an honest comparison with formula
Weaning without the marketing: the smoosh test, iron at six months, and early allergen introduction
Microplastics and endocrine disruptors, and the swaps that do the most work
Federica is exceptionally good at separating what the evidence supports from what the marketing claims, and she does it without ever making parents the villain.
To connect with Dr Federica Amati, follow her on Instagram at @dr.fede.amati or explore her work at ZOE. You can read more about the campaign she discusses in this episode at Plastic Free Babies, and her Sunday Times bestseller, Every Body Should Know This, is available wherever books are sold.
If this episode was useful, a rating or review on Apple Podcasts, or a follow on Spotify, makes a genuine difference to the show.
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. Y…
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The Liver Disease 30% of Us Have and Never Feel | Prof Aleksander Krag
14 september 2026 · 1 uur 21 min
Around 30% of the world's population has too much fat in their liver, and almost none of them know it. Liver disease stays silent until it is very advanced, which is exactly why so many people are found too late. Lees meer
In this episode I sit down with Prof Aleksander Krag, professor and department chair of gastroenterology and hepatology at Odense University Hospital and former Secretary General of the European Association for the Study of the Liver, to separate the frightening headline number from the thing that actually determines risk. It is not the fat. It is the scarring, and there is a simple test that can tell you whether you have any.
What we cover
Why a third of us have fat in our liver, and why that alone is not the thing to worry about
Steatosis versus fibrosis, and why only scarring predicts clinical liver disease
What blood-based alcohol biomarkers revealed about self-reported drinking
The single home measurement that tracks liver risk best
FIB-4, FibroScan, elastography, and ELF, explained plainly
How reversible liver damage really is, and where semaglutide and resmetirom fit
The policy levers Aleksander argues would prevent more disease than any clinic can
If you have ever wondered whether your drinking, your waistline, or your last set of liver enzymes is worth acting on, this conversation gives you a clear place to start.
To connect with Prof Aleksander Krag, visit the Centre for Liver Research (FLASH) at the University of Southern Denmark, follow him on X, or find him on LinkedIn.
If this episode was useful, please leave a rating and review on Apple Podcasts or Spotify. It genuinely helps more people find the show.
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.
Thi…
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The Case for Treating Cholesterol Before Plaque Appears | Dr Thomas Dayspring and Dr Dan Soffer
7 september 2026 · 1 uur 42 min
Almost all of us have atherosclerosis, and almost none of us are told so, because "normal" cholesterol is a population average rather than a physiological target. Dr Thomas Dayspring and Dr Dan Soffer, both Masters of the National Lipid Association, join me for a conversation devoted entirely to primary prevention. Lees meer
They do not agree on everything, and that is the point. Tom argues ApoB is the cause of atherosclerosis. Dan calls it the necessary substrate. Between them you get an unusually honest look at how two experienced clinicians weigh evidence, uncertainty, and their own bias when treating someone who feels perfectly well.
What We Cover:
Why genes matter less for atherosclerosis than most people assume
Is ApoB causal, or simply necessary? The disagreement, in full
What "normal" cholesterol means, and the levels we are born with
LDL-C years: a five-second calculation you can run on yourself
What the 2026 dyslipidemia guideline changed
How they would manage a healthy man in his thirties with a family history and an ApoB of 100
Statin muscle symptoms, and the simple test that settles it
If you have ever been told your cholesterol is fine and wondered what that actually means, start here.
To connect with Dr Thomas Dayspring, find him on X, where he posts as @Drlipid. To connect with Dr Daniel Soffer, visit his Penn Medicine profile.
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.
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Bone Health, Falls, Medications & Healthy Longevity | Dr Deborah Kado
31 augustus 2026 · 1 uur 35 min
Everyone wants to talk about longevity. Almost no one wants to talk about gerontology, the field that has been studying how to age well for a century. Dr Deborah Kado, Stanford professor of medicine and geriatrician, joins me to bridge that gap. Lees meer
From bone health and balance to deprescribing, gut microbiome research, and the surprising power of your attitude towards ageing, this is a masterclass in what actually matters for a long, well-lived life.
What We Cover:
Why "longevity science" is largely gerontology rebranded
A positive attitude towards ageing and its link to lower dementia risk
Balance, power training, and preventing falls and fractures
The truth about osteoporosis medications and the scare that drove millions away
Why extra weight after menopause can be protective
Vitamin D, sleep regularity, and the gut microbiome
This one will change how you think about growing older, whatever your age.
To connect with Dr Deborah Kado, visit her Stanford profile or find her on LinkedIn.
Enjoyed this episode? A rating and review on the Apple Podcast app helps more people find the show.
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.
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.
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Type 2 Diabetes Remission in the GLP-1 Era | Prof Roy Taylor
25 augustus 2026 · 1 uur 25 min
Professor Roy Taylor returns, three years after his first appearance, with the five-year DiRECT trial results and a clear-eyed assessment of where diet-driven type 2 diabetes remission stands in the GLP-1 era. Lees meer
The evidence is now solid: type 2 diabetes is, for many, a reversible condition of excess fat in the liver and pancreas. But keeping it in remission demands keeping the weight off, and the new generation of weight loss drugs comes with marketing claims that Roy says have no evidence behind them.
What We Cover:
The Twin Cycle Hypothesis and personal fat threshold
Five-year DiRECT data: durable remission, halved hospital admissions, fewer cancers
Why regaining the weight means the diabetes returns
GLP-1s: what they genuinely do, and what's marketing
The muscle loss panic, put in perspective
Gestational diabetes and pre-pregnancy weight
Whether you have type 2 diabetes, care for someone who does, or simply want to understand one of the biggest shifts in modern medicine, this conversation delivers.
To learn more about Professor Roy Taylor's work, visit his research site at Newcastle University or read his book Life Without Diabetes. Clinicians can also explore his type 2 diabetes remission toolkit for general practice.
Enjoyed this episode? A rating and review on the Apple Podcast app helps more people find the show.
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.
Upwork
Post yo…
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Lowering Blood Sugar Without Weight Loss | Dr Nicola Guess
17 augustus 2026 · 1 uur 9 min
Can you meaningfully improve type 2 diabetes without losing weight? Dr Nicola Guess, registered dietitian and Senior Research Fellow at the University of Oxford, says the evidence is clear: a higher-protein, lower-carbohydrate diet can lower post-meal glucose by more than medication, no weight loss required. Lees meer
We also tackle the noisier end of the blood sugar conversation: glucose spikes, fruit fear, insulin-first theories of obesity, and the panic about GLP-1s and muscle loss.
What We Cover:
Why glucose only causes direct harm at diabetic levels
How protein wakes up "sleepy" beta cells
What overfeeding trials reveal about insulin and obesity
Fruit, fibre, and fat quality: what matters and what doesn't
Menopause, PCOS, and shift work
The truth about GLP-1s and muscle loss
If you want a clear-eyed guide to metabolic health without the hype, this episode delivers.
To connect with Dr Nicola Guess, visit nicolaguess.com or find her on Instagram and YouTube.
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. s…
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The Fertility Test Most Men Are Never Offered | Dr Michael Eisenberg and Dr Natalie Crawford
10 augustus 2026 · 2 uur 4 min
About one in seven couples are unable to conceive after a year of trying, and roughly half of those cases involve a male contribution. Yet in a quarter to a third of them, the man is never properly evaluated. In this episode I sit down with Dr Michael Eisenberg, a urologist, Director of Male Reproductive Health at Stanford University and Chief Medical Advisor of SwimClub, and Dr Natalie Crawford, a reproductive endocrinologist and co-founder of Fora Fertility in Austin, Texas. Lees meer
This is the comprehensive male fertility resource I went looking for and couldn't find, and I have a personal stake in it. What surprised me most is that sperm health appears to be about much more than conception. It tracks with metabolic health, immune health, pregnancy outcomes, and in one Danish cohort, with age of death decades later.
What We Cover
What a semen analysis measures, and why ejaculating normally tells you nothing
Semen quality as a sixth vital sign, and the Danish study linking it to lifespan
Testosterone therapy, why it functions as a contraceptive, and how long recovery takes
Whether sperm counts are really declining, and the likely drivers
Cannabis, alcohol, heat, cycling, sleep, and body weight
Total motile sperm count, DNA fragmentation, and what to ask your lab for
Paternal age, sperm freezing, and timing your decisions
Sperm turn over roughly every three months, which makes this one of the most movable metrics in health. Whichever stage of life you're at, this conversation is worth your time.
To connect with Dr Michael Eisenberg, find him on Instagram or LinkedIn. To connect with Dr Natalie Crawford, you can find her book The Fertility Formula at nataliecrawfordmd.com/book, listen to her podcast As a Woman, or follow her on Instagram, TikTok, YouTube, and LinkedIn.
If this episode was useful, please leave a rating and review on Apple Podcasts. It genuinely helps more people find the show.
Want to support the show?
The best way to support the show is to us…
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Superagers, statins, the latest cholesterol pill and the truth about heart disease risk | Dr Terry Simpson
4 augustus 2026 · 1 uur 53 min
Dr Terry Simpson is back, and we go deep on the science of protecting your heart and brain for the long run. He is a surgeon and one of the clearest voices online for separating solid evidence from confident hype, and in this conversation we tackle everything from new cholesterol-lowering drugs to gene editing, cognitive ageing, and the lean mass hyperresponder debate. Lees meer
Along the way we get a few things off our chests about the misinformation that spreads faster than the careful answer ever can.
What We Cover
Why healthy ageing brains owe more to lifestyle than to genetics
How PCSK9 inhibitors work, and why plaque is more like geology than plumbing
Gene editing for cholesterol and functional cures for type 1 diabetes
The lean mass hyperresponder debate and what the Keto-CTA re-analysis shows
Why colorectal cancer is rising in younger adults
The 2026 dyslipidemia guidelines and why you should test your Lp(a) once
This is a grounded, evidence-first conversation, and I hope it helps you feel clearer and more confident about the decisions that actually move the needle. If you enjoy the episode, please take a moment to rate and review the show, it genuinely helps more people find it.
To connect with Dr Terry Simpson, visit terrysimpson.com, where you will find his bio, recipes, and plenty more. You can also follow him on Instagram, X, and TikTok, and read his writing on Substack.
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 Unit…
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The Science of Metabolic Flexibility, Zone 2, and Reversing Diabetes | A Masterclass
27 juli 2026 · 2 uur 20 min
Metabolic dysfunction rarely announces itself. We tend to think of metabolic health as a line you cross the day you are diagnosed with type 2 diabetes, but the decay usually begins years earlier, at the level of the cell. In this masterclass I bring together Dr Iñigo San Millán, Dr Alan Flanagan, Dr Kevin Hall, Dr Robert Eckel, Professor Roy Taylor, and Dr Christos Mantzoros to explain what metabolic flexibility is, why your mitochondria sit at the centre of it, and what you can actually do about it. Lees meer
What We Cover
Why lactate is a fuel and a signal, not a waste product, and our best non-invasive window into mitochondrial function
Whether a calorie really is a calorie, and what the controlled chamber studies found
The twin cycle hypothesis, and why type 2 diabetes is more reversible than we were taught
The personal fat threshold, and why a normal BMI can still hide a problem
Whether sugar or saturated fat does more to drive fat in the liver
Why Zone 2 earns its reputation, and how much of it you actually need
Metabolic health is not fixed, and it is rarely too late to move in a better direction. I hope this conversation gives you a clearer picture of what is happening beneath the surface, and a few levers you can start pulling today.
To learn more from the experts featured in this masterclass, you can follow Dr Iñigo San Millán on Instagram and Twitter, explore Professor Roy Taylor's work on type 2 diabetes remission at Newcastle University, read more from Dr Kevin Hall at kevinhallphd.com or on LinkedIn, and find Dr Alan Flanagan on Instagram and through Alinea Nutrition. The masterclass also features insights from Dr Robert Eckel and Dr Christos Mantzoros.
If you are enjoying The Proof, please take a moment to rate and review the show on Apple Podcasts. It genuinely helps more people find these conversations.
The 81-Year-Old Who Reversed 30 Years of Damage (00:00)
What Metabolic Health Actually Means Now (01:57)
Why Mitochondria Decide Your Disease Ri…
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New Science of Weight Loss | A Masterclass
20 juli 2026 · 1 uur 55 min
GLP-1 medications are transforming obesity treatment, but they're only one piece of the puzzle. In this masterclass, I bring together insights from Dr Terry Simpson, Dr Federica Amati, Dr Mauricio Gonzalez, Dr Christos Mantzoros, and Dr Stephan Guyenet to explain how these medications work, why "food noise" matters, and what it really takes to improve long-term metabolic health. Lees meer
What We Cover
How GLP-1 medications regulate appetite and food noise
Why obesity is more complex than willpower
Semaglutide vs tirzepatide and newer medications
Nutrition and resistance training while taking GLP-1s
The role of fibre, protein, and Mediterranean-style eating
Common misconceptions and side effects
I hope this episode helps you better understand both the promise and the limitations of GLP-1 medications, while highlighting the importance of lifestyle alongside any medical treatment.
Why Terry Simpson Started Taking a GLP-1 (00:00)
What Is Food Noise, Really? (04:59)
Why GLP-1 Drugs Work So Well (10:16)
What Actually Causes Obesity (17:37)
How GLP-1 Medications Work in the Body (21:22)
The Strange Lizard Behind GLP-1 Drugs (25:56)
3 Types of Hunger You Didn't Know About (28:41)
How to Naturally Boost Fullness Signals (37:08)
How Doctors Choose Which GLP-1 to Prescribe (45:10)
Why Some People Don't Respond to GLP-1s (53:09)
GLP-1 Side Effects, Guilt, and Eating Right (58:12)
Mediterranean Diet's Effect on Long-Term Weight Loss (01:10:29)
The Shame Around Taking GLP-1 Medications (01:20:00)
Being Called a Pharma Shill (01:32:39)
The History Behind GLP-1 Drugs (01:38:18)
Will You Need GLP-1s Forever? (01:47:04)
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 …
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Fertility, Sperm Health, and Nutrition Before and During Pregnancy | Dr Federica Amati
13 juli 2026 · 1 uur 24 min
We tend to treat pregnancy as the starting line for a child's health. In this episode, Dr Federica Amati, Head Nutritionist at ZOE, makes the evidence-based case that the window opens earlier, in the months before conception, and that it shapes fertility and lifelong health in ways most of us were never told. Lees meer
What I valued most is her balance. The science is striking, but she frames it as information to act on rather than a reason for guilt, and she is honest about how much sits with environment and policy rather than individual choice.
What we cover:
Why the first 1,000 days may be the longevity lever almost no one talks about
How a father's metabolic health links to his child's brain, and a mother's to their metabolism
The 90-day preconception window, and what both partners can do
What the decline in sperm counts really means for individuals
GLP-1 medications, fertility, and a contraception detail too few people hear
Protein, eggs, soy, and choosing a prenatal supplement, myths included
Whether you are planning a pregnancy, supporting a partner, or simply curious about how much of our health is set before birth, I think this one will stay with you.
To connect with Dr Federica Amati, follow her on Instagram and explore her work at ZOE.
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.
Intro (00:00)
Why Your Baby's Health Is Set Before Birth (03:13)
Dr. Federica Amati's Background in Maternal Nutrition (07:41)
What 48 of 52 Cell Differentiations Means for Your Baby (15:33)
How Egg and Sperm Health Drive Conception Outcomes (21:40)
Does What You Do Preconception Affect the Baby Too (26:09)
Sperm DNA and Placental Health: The Father's Hidden Role (30:39)
Heat, Laptops, and Sauna: What Kills Sperm Quality (32:56)
Is the 50% Sperm Count Decline Real (39:32)
Soy Foods, Testosterone, and Male Fertility Myths Debunked (44:30)
Foods to Avoid i…
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Can You Reverse Heart Disease? What My Plaque Scans Showed | Dr Campbell Rogers
6 juli 2026 · 1 uur 15 min
In late 2024 a CT scan revealed a small amount of soft plaque in my arteries. Sixteen months later I scanned again, and my plaque volume had dropped by around forty percent. In this episode I ask the cardiologist behind the technology whether a result like that can really be trusted. Lees meer
Dr Campbell Rogers is an interventional cardiologist, a former Harvard faculty member who ran the cath lab at Brigham and Women's Hospital, and now Chief Medical Officer at Heartflow.
What we cover:
The difference between a calcium score, a CT coronary angiogram, and AI plaque analysis
Why a calcium score of zero does not mean you are free of disease
What my own scans showed, and why Campbell believes the result
Soft versus calcified plaque, and why calcification can be a sign of stabilisation
Treating the plaque you can see rather than just an ApoB number
Who should consider getting scanned, and the honest trade-offs
This is a conversation about seeing a disease we used to only guess at, held with the right amount of scientific humility. If you want to understand your own heart health, I think it is well worth your time.
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 Campbell Rogers, visit Heartflow.
How Campbell Rogers went from cardiologist to Heartflow (00:00)
What Heartflow is and how it works (07:26)
Coronary CT angiogram vs. stress test (11:54)
Why symptoms alone miss early heart disease (13:18)
How Heartflow analyzes CT scans in 90 minutes (15:58)
Calcified vs. non-calcified plaque: which is riskier (21:28)
Why calcium score zero doesn't mean no heart disease (28:45)
Who should get a CT angiogram with AI plaque analysis (31:09)
Why seeing your plaque improves medication adherence (34:04)
Simon's 2024 Heartflow scan results (39:12)
How plaque rupture triggers a heart attack (43:25)
Simon's 2026 Heartflow scan: 40% plaque reduc…
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Reversing Artery Plaque: 8 Supplements Ranked by the Evidence | Simon Hill, MSc
29 juni 2026 · 1 uur 2 min
Can a supplement actually reverse the plaque in your arteries, or only slow it down? It is the question I am asked most, and after a 2024 scan revealed early plaque in my own left anterior descending artery, it became a personal one too. Lees meer
This is part two of my three-part series on reversing atherosclerosis. In this solo episode I work through eight of the most popular supplements and rank them by the strength of the human evidence, not the strength of the marketing.
What we cover:
Why pure EPA has by far the strongest evidence for regressing plaque, and what EVAPORATE, CHERRY, JELIS, and REDUCE-IT showed
The REDUCE-IT versus STRENGTH debate, and why the form of omega-3 may matter as much as the dose
Aged garlic extract and vitamin K2: what the imaging and calcification data suggest
Niacin and the biomarker trap: raising "good" cholesterol without lowering risk
Where CoQ10, berberine, nattokinase, and pomegranate extract really sit, plus a fact-check of a popular nattokinase claim
My own plan after that scan, and a preview of part three on the pharmaceuticals
Only one of these eight has strong evidence behind it, and even then it is a prescription rather than a tub from the supplement aisle. Supplements can be useful additions, but never a replacement for the proven basics.
You can see exactly what I take over at my personal supplement stack.
If you are enjoying the series, the simplest way to help is to leave a quick rating and review on Apple Podcasts, and to share this episode with someone whose heart health you care about.
Can Supplements Actually Reverse Arterial Plaque? (00:00)
EVAPORATE Trial: High-Dose EPA Reversed Plaque by 9% (02:09)
Why Pure EPA Outperforms Standard Fish Oil (07:22)
JELIS to REDUCE-IT: EPA Cuts Cardiac Events by 25% (10:10)
REDUCE-IT Controversy and RESPECT-EPA 2024 (13:47)
VITAL Trial: Omega-3 for Healthy Adults + 2026 Lp(a) Data (16:51)
Aged Garlic Extract: 3 Trials on Plaque and Calcification (20:09)
Vitamin K2: Does…
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How to Lose Weight and Fix Your Metabolism in 2026 | Dr Mauricio Gonzalez
22 juni 2026 · 1 uur 30 min
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. Lees meer
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 D…
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Evidence-Based Exercise in Pregnancy and Postpartum | Dr Margie Davenport
15 juni 2026 · 1 uur 33 min
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. Lees meer
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 Lower…
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Nutrition for satiety and weight loss | Dr Federica Amati
9 juni 2026 · 1 uur 33 min
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. Lees meer
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. Fe…
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The Surgeon Defending Statins, GLP-1s, and Ancel Keys | Dr Terry Simpson
1 juni 2026 · 1 uur 43 min
In this episode, I sit down with bariatric surgeon and science communicator Dr Terry Simpson for a wide-ranging conversation about health misinformation, GLP-1 medications, statins, ApoB, the Mediterranean diet, and the loud contrarians who dominate social media. Terry has familial hypercholesterolemia, a family history of premature cardiovascular disease, and lost 50 pounds on tirzepatide, all of which give him unusual personal stakes in these debates. Lees meer
What we cover:
How to think about uncertainty in science, and Terry's heuristic for spotting misinformation
The Gila monster origin story of GLP-1 medications, and the difference between native and pharmacological GLP-1
What food noise actually is, and Terry's own experience on tirzepatide
His personal case for statins, an LDL of 190 brought into the 40s, and an ApoB in the 40s
A defence of Ancel Keys and the Mediterranean diet
Where the carnivore, anti-statin, seed oil, and nattokinase narratives fall apart
Compounded GLP-1s, peptide deregulation, and why the FDA still matters
If you find this episode useful, please leave a rating and review on Apple Podcasts or Spotify and share it with someone who might benefit.
To connect with Dr Terry Simpson, visit terrysimpson.com, find him on TikTok at @drterrysimpson, Instagram at @drterrysimpsonmd, X at @drterrysimpson, and Substack at @drsimpson. His podcast is The Unfiltered MD.
Intro (00:00)
Why Carnivore and Anti-Vax Are Today's Biggest Health Lies (01:02)
Doctors, COVID and the Cost of Speaking Up Online (03:58)
How to Spot a Health Huckster (13:25)
Will GLP-1 Drugs Make Bariatric Surgery Obsolete (19:12)
A Bariatric Surgeon's Personal Decision to Take a GLP-1 Drug (22:54)
Willpower Is Not the Problem: What Food Noise Actually Feels Like (26:23)
Why Ancel Keys Was Right and Low Carb Got It Wrong (32:51)
Mediterranean Diet Results That Stopped a Trial Early (39:50)
Are GLP-1 Drugs the Greatest Medical Breakthrough This Century (47:38)
The Real Dang…
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Has Optimisation Culture Gone Too Far? | Sarah Ann Macklin
28 mei 2026 · 1 uur 11 min
In this episode, I’m joined by Sarah Ann Macklin to explore the hidden psychological costs of modern wellness culture and why pursuing health can sometimes leave us feeling more anxious, overwhelmed, and disconnected. Lees meer
Sarah shares insights from her new book, Healthy Shouldn’t Be This Hard, as we unpack self-compassion, perfectionism, body image, mindset, and the pressure to constantly optimise every aspect of our lives.
What We Cover
Why wellness culture can become emotionally exhausting
The difference between self-esteem and self-compassion
How mindset shapes long-term health behaviours
The psychological side of food, body image, and self-worth
Why optimisation culture can backfire
Practical ways to build a healthier relationship with yourself
I really enjoyed this conversation with Sarah and appreciated her thoughtful, balanced perspective on what genuine wellbeing actually looks like in practice.
Pre-order Sarah’s new book, Healthy Shouldn’t Be This Hard, and follow her on Instagram, subscribe to her YouTube channel, and read her writing on Substack. You can also learn more about Sarah and her work on her website.
Intro (00:00)
What Wellness Culture Is Getting Wrong Right Now (01:16)
The Chambermaid Study: How Mindset Changes Your Body (05:48)
The Milkshake Study: Your Perception Affects Your Metabolism (07:06)
Sarah's Modeling Career, Collapse, and ER Wake-Up Call (09:11)
How Social Media Weaponizes Self-Comparison (14:01)
Has Optimization Culture Gone Too Far? (17:58)
How to Know When Health Habits Become Counterproductive (22:36)
Self-Compassion Is a Muscle — Here's How to Build It (27:28)
How Common Is Beating Yourself Up Over Health? (30:26)
The Chocolate Bar Test: Audit Your Self-Compassion (36:33)
How to Reconnect with Your Real Hunger Signals (39:36)
The 3-Step Compassion Framework for Eating Decisions (40:57)
Discipline vs. Self-Compassion: They're Not Opposites (43:44)
The "Friend Filter": The Simplest Self-Compassion Tool (57:…
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What the Headlines Get Wrong About the Future of Meat | Bruce Friedrich
26 mei 2026 · 1 uur 48 min
Six years on from our first conversation, global meat consumption is at a record high, and the harms of industrial animal agriculture have only deepened. Bruce Friedrich, founder of the Good Food Institute, is back on the podcast to argue that the answer is not asking people to eat less, but rebuilding meat itself from the ground up. Lees meer
Bruce is the author of the new book Meat: How the Next Agricultural Revolution Will Transform Humanity's Favorite Food and Our Future, and one of the most thoughtful voices working on alternative proteins anywhere in the world.
What we cover:
Why public health messaging on meat has not changed consumption since the 1960s
The four harms of industrial animal agriculture
An honest post-mortem on Beyond Meat and the plant-based industry
Where cultivated meat actually sits in 2026
Why this transition needs governments, not only venture capital
The ultra-processed food backlash and what the science really shows
To connect with Bruce Friedrich, you can find his book at meatbook.org, learn more about the Good Food Institute at gfi.org, follow him on X at x.com/BruceGFriedrich, or connect with him on LinkedIn at linkedin.com/in/brucegfriedrich.
Support the work of the Good Food Institute. Listener donations will be matched dollar-for-dollar up to $30,000: gfidonorportal.donorsupport.co
Intro (00:00)
Why Feeding Crops to Animals Is Destroying the Planet (02:02)
Is Everything Getting Worse? A 6-Year Update (07:33)
Plant-Based Meat: Honest Assessment of What Went Wrong (13:42)
Did These Products Come to Market Too Early? (19:42)
What US Government Support for Alt Proteins Should Look Like (25:56)
35 Governments Are Now Funding This Research (33:12)
Why Conservative States Banned Cultured Meat (36:42)
Are Traditional Meat Companies Actually on Board? (40:07)
Why Meat Consumption Will Keep Rising Until 2050 (47:06)
Is Innovation Actually Stalling? The Real Picture (52:10)
Why Cultivated Meat May Beat Plant-Based to the Finish L…
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Improving cholesterol and blood pressure with diet | A Masterclass
18 mei 2026 · 1 uur 57 min
Cardiovascular disease is the world's leading killer, and yet the prevention conversation has become noisier and more confused than ever. In this Masterclass I bring together the evidence-first material I think is most useful for understanding cholesterol, blood pressure, and long-term heart health. Lees meer
You will hear from Dr Walter Willett at Harvard, cardiology dietitian Michelle Routhenstein, and nephrologist Dr Raymond Townsend, alongside my own deep dives on plaque regression, the Portfolio Diet, and six landmark trials.
What we cover:
Legumes as the most underrated longevity food
The Portfolio Diet and a 30% LDL reduction without statins
What six trials tell us about diet, plaque progression, and regression
Dr Walter Willett on saturated fat, seed oils, and dairy
Sodium, potassium, and the DASH diet for blood pressure
Why diet, exercise, and medications work best together
The earlier you start, the more leverage you have. This Masterclass is meant to give you a clearer map of what actually works.
If this episode was useful, please consider leaving a rating or review on Apple or Spotify. It helps more than you might think.
Most Underrated Foods for Long-Term Health (00:00)
Can You Actually Reverse Artery Plaque? (03:07)
How to Lower ApoB Without Statins (07:19)
The Portfolio Diet: Cut LDL by 30% (09:11)
6 Trials That Changed Heart Disease Science (16:30)
Michelle Routhenstein: Why Doctors Skip ApoB Testing (20:07)
Best Food Swaps to Lower ApoB (27:04)
RFK Jr, Seed Oils, and the Saturated Fat Debate (35:48)
Full-Fat vs. Low-Fat Dairy and Your Heart (38:27)
Blood Pressure: Why the Sodium-Potassium Ratio Matters (43:08)
Walter Willett: The True Mediterranean Diet (45:19)
Are Seed Oils Inflammatory? The Science (50:50)
Should You Cook with Olive Oil or Not (57:44)
Full-Fat vs. Low-Fat Dairy: 2025 Research (01:03:00)
Dairy vs. Soy Milk: Health and Planet (01:09:32)
Plant Protein vs. Animal Protein: The Data (01:14:52)
Raymond Townsend: Top Lev…
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The Peptides Quietly Accelerating Aging | Dr Valter Longo
11 mei 2026 · 1 uur 48 min
The peptide and GLP-1 conversation has reached a fever pitch. Growth-hormone-releasing peptides are being marketed as longevity tools, GLP-1s are being treated as a default rather than a last resort, and a wellness aesthetic of higher IGF-1, more muscle, and less fat is being sold as the route to a longer life. In this episode, I sit down with Dr Valter Longo, Professor of Gerontology at USC and Director of the USC Longevity Institute, to look at what the data actually says. Lees meer
Valter developed the Fasting-Mimicking Diet, has led foundational work on the growth hormone, IGF-1, insulin, and TOR axis across yeast, mice, and humans, and runs non-profit longevity foundation clinics in Europe and the US. He calls himself the anti-biohacker and makes the case using the totality of evidence rather than the loudest claim.
What we cover:
The peptide boom and why every line of evidence cuts the other way
The body composition reality of GLP-1s after 3 to 4 years
The optimal IGF-1 range and how to land there with food and timing
The Fasting-Mimicking Diet across more than 47 clinical trials, including the biological-age reduction studies
The Harvard plant-versus-animal protein data, properly read
A grounded case against ketogenic patterns for longevity and what to eat instead
If this conversation lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference.
To follow more of Dr Valter Longo's work, visit his website, find him on Instagram, and explore the work of the Create Cures Foundation, the Valter Longo Foundation, the Longevity Technology Institute, and the European Longevity Institute through his published research and his book The Longevity Diet.
Intro (00:00)
The Peptide Boom and What Is Actually Being Sold (00:01)
GLP-1s: 92 Per Cent Drop-Out and the Body Composition Math (00:02)
The Fasting-Mimicking Diet Reverses Western-Diet Damage (00:13)
Snell, Ames, and Laron Dwarf Mice (00:18)
The Laron Syndrome Cohort in Ecuador (00:24)
A…
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The Diet That Lowers Cholesterol Like a Statin | Dr Andrea Glenn
4 mei 2026 · 1 uur 34 min
Plant-based nutrition has rarely been more contested. Seed oils are vilified, butter is celebrated, protein is treated as a pure quantity question, and nutrition epidemiology is routinely dismissed by people who have never read one of its papers. In this episode, I sit down with Dr Andrea Glenn, an Assistant Professor at NYU and Visiting Scientist at the Harvard T.H. Chan School of Public Health, to look at what the strongest evidence actually shows. Lees meer
We cover the recent plant-versus-animal protein data from the Nurses' Health Studies and Health Professionals Follow-up Study, the Portfolio Diet, the new CHEAP trial, the JAMA Internal Medicine butter and plant oil paper, and the new 2026 AHA dietary guidance.
What we cover:
The plant-to-animal protein ratio and its association with cardiovascular and coronary heart disease risk
The Portfolio Diet, what it contains, and how its LDL-lowering effects compare to a low-dose statin
Butter, beef tallow, tropical oils, and what the latest mortality data show
Why "low-carb" is not one diet, and why food sources matter as much as the macronutrient breakdown
A grounded defence of nutrition epidemiology and the role of food frequency questionnaires
Practical takeaways for how to eat in line with the new AHA guidance
This is the conversation I wanted to have for anyone tired of nutrition by hashtag. If it lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference.
To follow more of Dr Andrea Glenn's work, find her on Instagram at instagram.com/andrea.glenn.rd, on X at x.com/andreaglennrd, and on LinkedIn at linkedin.com/in/andrea-glennrd.
Intro (00:00)
Plant vs Animal Protein Ratio and Heart Disease (01:17)
Does Total Protein Amount Also Affect CVD Risk? (05:33)
Why Nutrition Epidemiology Critics Often Get It Wrong (11:00)
Where Epidemiology Fits in the Evidence Hierarchy (17:28)
Sensitivity Analyses: How Scientists Test Their Results (22:16)
What It's Like Doing Science at Harvard (28:5…
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Food Labels, Fibre, and Ultra-Processed Foods: What Really Matters | Rhiannon Lambert
28 april 2026 · 59 min
Ultra-processed foods are now the central nutrition conversation of the decade, but the gap between the marketing and the evidence has never been wider. In this episode, I sit down with registered nutritionist and Sunday Times bestselling author Rhiannon Lambert to bring some practical clarity to what the science actually says. Lees meer
We get into how the NOVA system can be too blunt to be useful, why calorie counts on packets are often 30 to 40 per cent inaccurate, what the most recent UPF and cancer data actually shows, and how to spot the difference between sensible fortification and the additives that are genuinely worth questioning.
What we cover:
What ultra-processed foods really are, and why the NOVA category is so blunt
The food matrix and why calorie labels can be misleading
UPFs, cancer risk, and the UCL home-cooking study
The UK colourings linked to hyperactivity, MSG, and artificial sweeteners
How to read a label in under thirty seconds
Practical strategies for cooking more at home, even on a budget
This is a conversation about reclaiming the kitchen without falling into purism. If it lands, a quick rating or review on Apple Podcasts or Spotify makes a real difference.
To learn more from Rhiannon Lambert, visit her clinic at rhitrition.com, follow her on Instagram at instagram.com/rhitrition and TikTok at tiktok.com/@rhitrition, and pick up her books, The Unprocessed Plate **and The Fibre Formula. You can also find her co-hosting The Wellness Scoop podcast with Ella Mills.
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.
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…
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The Peptide Lie: What a Drug Developer Reveals About the Compounds Everyone Is Injecting | Dr Leigh Baxt
21 april 2026 · 46 min
Peptides are being marketed as solutions for everything from injury recovery to longevity, but what does the science actually say? Lees meer
In this episode, Dr Leigh Baxt joins me to break down what peptides are, how drug development really works, and why so many of the claims circulating online are running far ahead of the evidence. We explore the difference between approved peptide medicines and unregulated products sold online, why anecdotes are not enough, and what people should understand before putting these compounds into their bodies.
What We Cover
What peptides are and why they are not new
FDA-approved peptide drugs versus unregulated peptides sold online
Why scientists are concerned about the current peptide boom
How drugs are developed and why most ideas fail
Why animal and cell studies are not enough to establish safety and efficacy
The problem with using “natural” as a proxy for safe
How to think critically about peptide marketing and anecdotal claims
This is an important conversation for anyone trying to make sense of the peptide boom and separate genuine science from wellness hype.
To learn more from Dr Leigh Baxt, follow her on Instagram at @sciencemomscicomm. I also recommend exploring Unbiased Science, where science communication is made far more accessible for the public. You can follow the project on Instagram, Threads, Facebook, LinkedIn, X, subscribe on Substack, and watch on YouTube.
The views expressed are her own and she is not representing her employer.
Intro (00:00)
Stanford Expert Breaks Down the Peptide Hype (00:53)
The Skill Set Behind Real Drug Development (05:09)
FDA Approved vs Research Only Peptides Explained (08:03)
Why Most Drug Candidates Never Become Medicine (11:06)
Peptide Reclassification What Changes and What Doesn't (15:59)
The Biological Risks Nobody Mentions About Peptides (20:36)
Why Natural Peptides Are Not Necessarily Safe (23:00)
What Safety Tests Drugs Must Pass First (28:51)
Accepting Unknown Risk What…
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Preventing and reversing osteoporosis | Dr Belinda Beck
13 april 2026 · 1 uur 24 min
In this episode, I’m joined by Dr Belinda Beck to challenge long-held beliefs about osteoporosis and bone health. We break down what actually works, what doesn’t, and why many people are being given outdated advice. Lees meer
We explore the science of bone adaptation, the importance of heavy resistance training, and how to think about prevention and treatment across the lifespan.
What We Cover
Why walking is not enough for bone health
How heavy lifting changes bone strength
What DEXA scans can and cannot tell you
The impact of menopause on bone loss
Exercise vs medication for osteoporosis
Common myths and misleading advice
If you want to better understand how to build and protect your bones, this episode is a must-listen.
You can learn more about Dr Belinda Beck’s work via her website, follow updates on Facebook, or explore her clinical and training work at The Bone Clinic and ONERO.
Intro (00:00:00)
Why Your Doctor Is Wrong About Bone Exercise (00:01:44)
The Silent Fracture Crisis No One Is Catching (00:08:34)
How Much of Bone Loss Can You Actually Control? (00:14:23)
Why Your DEXA Score Misses the Bigger Picture (00:17:28)
What Blood Tests Actually Reveal About Your Bones (00:24:58)
The Trial That Changed Osteoporosis Exercise Guidelines (00:30:00)
The Exact Load Needed to Rebuild Bone (00:38:31)
Why Static Holds Won't Build Your Bones (00:43:47)
Strength Training Cuts Fracture Risk by 78% (00:47:57)
Why Osteoporosis Guidelines Are Still Getting It Wrong (00:51:03)
Should You Combine Bone Meds With Heavy Training? (00:55:45)
More Exercise + Meds = Better Bone Outcomes (01:02:47)
How Menopause Destroys Bone (And What Fights Back) (01:06:35)
The Hidden Bone Risk of GLP-1 Weight Loss Drugs (01:11:05)
Bone Gadgets and Gimmicks: What the Science Says (01:14:01)
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. Us…
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New microbiome science | Dr Tim Spector
6 april 2026 · 1 uur 26 min
In this episode, I return to a conversation I promised to continue - sitting back down with Prof Tim Spector, MD, to explore everything that has changed in microbiome science since Episode 224. Tim and the ZOE team have now published a landmark Nature paper with 34,000 microbiome samples, run a clinical trial comparing personalized nutrition against government guidelines, and Tim has published a book on fermentation science. Lees meer
We cover why most probiotics are scientifically obsolete, a practical ranked guide to fermented foods, the TMAO pathway linking gut bacteria to cardiovascular risk, and the estrobolome - the gut bacteria that recycle estrogen in women. If you have the gut health basics in place, this conversation tells you what to prioritize next.
What We Cover
The ZOE Microbiome Health Ranking 2025: what 34,000 gut microbiomes revealed about the species that actually matter
A practical guide to fermented foods: how much, how often, and whether pasteurised versions count
The TMAO mechanism - how your gut bacteria may influence the cardiovascular risk of red meat
Why most probiotic supplements use strains that are 100 years out of date
The estrobolome: how gut bacteria control estrogen recycling in women
The menopause - microbiome connection and what ZOE's latest research shows
Building a healthier gut microbiome is less about one dramatic intervention and more about consistent, moderate changes compounding over time. This conversation gives you the clearest picture yet of which changes to prioritise.
To connect with the guest, follow Tim Spector on Instagram at @tim.spector and explore ZOE at zoe.com.
Intro (00:00)
Why Gut Diversity Is a Flawed Metric (01:58)
Does the Microbiome Actually Cause Disease? (15:23)
Vegan vs. Omnivore Microbiomes (26:52)
Why ZOE Made Their Research Public (31:49)
Prebiotics Beat Probiotics in RCT (39:46)
The Case for More Fiber (46:43)
How to Buy Fermented Foods (53:32)
Resistant Starch vs. Polyphenols (59:42)
Are…
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Food and weight loss | Dr Kevin Hall
30 maart 2026 · 1 uur 56 min
In this episode, I’m joined by Dr Kevin Hall from the NIH to unpack the science behind ultra-processed foods, energy balance, and the new U.S. Dietary Guidelines. Lees meer
We explore what controlled feeding studies reveal about why people tend to eat more calories on ultra-processed diets, and whether it’s the foods themselves or the broader environment driving these effects.
What We Cover
Key takeaways from the new U.S. Dietary Guidelines
What ultra-processed foods actually mean in research vs policy
Why people eat more calories without noticing
The role of energy density and hyper-palatable foods
Whether ultra-processed foods can be improved rather than eliminated
Individual variability in response to diet
A fascinating look at the intersection of biology, behaviour, and the modern food system.
You can learn more about Dr Kevin Hall’s work at his website, follow him on X, or connect on LinkedIn. His book, Food Intelligence: The Science of How Food Both Nourishes and Harms Us, co-authored with Julia Belluz, explores the science of metabolism and ultra-processed foods.
Intro (00:00)
2025 Dietary Guidelines First Impressions (01:03)
Why They Avoided "Ultra-Processed" Language (04:11)
The UPF Definition Nobody Agrees On (09:59)
What Actually Makes You Overeat UPFs (19:08)
Two Food Properties That Hijack Your Calories (27:38)
What Happens When You Fix Ultra-Processed Food (34:28)
Why Big Food Won't Fix Its Own Products (45:08)
How We Went from Famine Fear to Calorie Glut (51:33)
Why Some People Overeat UPFs and Others Don't (58:12)
Is Obesity Actually Genetic? (1:01:22)
Carbs vs. Fat: What the Data Actually Shows (1:06:34)
Keto vs. Low-Fat: The Metabolic Ward Results (1:17:35)
A Top Nutrition Scientist's Honest Diet Advice (1:26:22)
Will Food Labels Actually Change What You Eat? (1:33:11)
"Am I a Food Industry Shill?" -Kevin Hall (1:41:36)
Why Kevin Hall Left the NIH for Drug Research (1:44:29)
The Study He'd Run With Unlimited Funding (1:47:49)
Th…
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The exercise that builds strong bones and better balance | Dr Lora Giangregorio
23 maart 2026 · 2 uur 37 min
In this episode, I speak with Dr Lora Giangregorio about how to train for stronger bones, better balance, and long-term independence. We break down what actually matters when it comes to preventing fractures and improving bone health. Lees meer
We explore the role of resistance, balance, and impact training, and how to apply these in a practical, sustainable way.
What We Cover
Why starting where you are matters more than following a perfect plan
How balance, strength, and impact training work together
What progressive overload looks like in real life
Why effort matters more than the weight you lift
How to safely introduce impact training
The role of protein and energy intake in bone health
This episode is a practical guide to building strength and resilience for the long term.
To explore more of Dr Lora Giangregorio’s work, follow her on TikTok, connect with her on LinkedIn, and visit her University of Waterloo profile to learn more about her research in bone health, exercise, and fracture prevention.
Intro (00:00)
The Real Cost of Fractures (01:25)
Is Osteoporosis a Lifelong Process? (06:39)
Who Is Most at Risk for Fragility Fractures (09:32)
What Actually Determines Fracture Risk (12:49)
How a DEXA Scan Works and How to Read Your Results (26:30)
How to Monitor Bone Loss and Choose the Right Treatment (32:06)
How Menopause Accelerates Bone Loss (41:52)
Bone Health Myths Debunked (46:08)
Evidence-Based Exercise Guidelines for Bone Health (59:15)
The Three Pillars of Bone Health Exercise (1:04:15)
Why Specificity and Progressive Overload Matter (1:09:48)
How to Structure Your Weekly Bone Health Training (1:13:39)
Resistance Training for Bone Health (1:22:31)
How to Choose the Right Load and Effort (1:27:10)
Making Bone Health Exercise Accessible to Everyone (1:38:09)
High-Risk Exercises to Avoid with Low Bone Density (1:42:22)
Does Yoga, Swimming, or Cycling Help Your Bones? (1:47:18)
What Is Bone Fit and Who Is It For? (1:52:47)
How to Safely Bu…
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The dietary guidelines great debate | Dr Christoper Gardner and Dr Ty Beal
16 maart 2026 · 2 uur 51 min
In this episode, I’m joined by Christopher Gardner and Ty Beal to break down the science and debate behind the latest U.S. Dietary Guidelines. We explore ultra-processed foods, protein recommendations, plant-based alternatives, and how nutrition evidence is interpreted when shaping national dietary advice. Lees meer
Despite disagreements on specific points, this conversation highlights how much common ground exists when scientists engage in open, constructive dialogue.
What We Cover
Why the Dietary Guidelines process became controversial
Conflicts of interest and transparency in nutrition science
The science behind ultra-processed foods and the NOVA classification
Plant-based meats versus conventional meat
Protein intake, muscle health, and ageing
Fibre intake and the biggest nutritional gaps in Western diets
When you zoom out from the debates, the fundamentals remain clear: diets built around whole foods, fibre-rich plants, and minimally processed ingredients consistently support better health.
To connect with the guests and explore more of their work, follow Christopher Gardner on Instagram and LinkedIn, and learn more about his research through the Stanford Nutrition Studies Research Group. You can follow Ty Beal on Instagram, subscribe to his YouTube channel, and explore his research at tybeal.com.
Intro (00:00)
Should Diet Advice Include Sustainability (06:06)
Why Canada's Food Guide Beats America's (13:52)
How Much Protein Do Americans Actually Need? (23:49)
Can Regenerative Farming Fix Meat's Problem? (35:31)
How the Dietary Guidelines Committee Works (42:32)
Do Conflicts of Interest Corrupt Diet Guidelines? (50:11)
Scientists React to the New 2025 Guidelines (57:50)
The Saturated Fat vs Seed Oils Debate (01:12:03)
Why Health Equity Divided the Committee (01:22:18)
Diet Wars: Stopping the Science Undermining (01:32:59)
Epidemiology vs RCTs: Which Evidence Wins? (01:43:24)
Ultra-Processed Foods: Where NOVA Gets It Wrong (01:53:12)
Are Plant-Base…
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The sleep habit that quietly raises your risk of heart disease | Dr Kristen Knutson
9 maart 2026 · 1 uur 25 min
In this episode, I’m joined by Dr Kristen Knutson to unpack circadian health and how timing influences our metabolism, cardiovascular health, and sleep quality. We discuss the role of morning light, meal timing, exercise, and regularity, and why modern lifestyles often push our biology out of sync. Lees meer
Dr Knutson also clarifies common misconceptions about melatonin, wearable sleep trackers, and what to do if you wake up in the middle of the night and struggle to fall back asleep.
What We Cover
What circadian health is and how disruption occurs in everyday life
Why morning light is the strongest signal for your internal clock
Meal timing basics, including why avoiding food close to bedtime matters
Exercise timing and the simple rule most people should follow
Sleep health beyond hours slept: quality, timing, and regularity
Practical strategies for waking during the night and falling back asleep
Understanding circadian rhythms can help you make small changes that support better sleep, better energy, and long-term health.
To connect with the guest, follow Dr Kristen Knutson on LinkedIn and explore her research profile via Northwestern Feinberg.
Intro (00:00)
America’s 24/7 Problem (02:48)
Night Owls: Is Your Sleep Schedule Genetic? (14:04)
Why "Catching Up" on Sleep Fails (20:00)
How to Use Light & Melatonin (29:16)
Meal Timing and Weight Gain (37:27
The Best Fasting Window for Your Circadian Rhythm (43:25)
Can Late Workouts Ruin Sleep? (48:07)
Deep Sleep vs. REM (55:23)
How Your Brain Fights to Recover (58:32)
Hacks for Falling Back To Sleep Quickly (01:03:27)
The Holy Trinity of Health: Diet, Exercise, and Sleep (01:12:00)
One Simple Step to Start Today (01:15:56)
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 …
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The Science of Exercise for Women 40+: What to Prioritise (And What to Ignore) | Dr Lauren Colenso-Semple and Dr Alyssa Olenick
2 maart 2026 · 2 uur 59 min
Dr Lauren Colenso-Semple and Dr Alyssa Olenick join me to answer a question I hear constantly from women in midlife: “Why am I putting in so much effort, but not seeing the results?” We break down what matters most for strength, body composition, and long term health, and what is simply noise. Lees meer
You’ll come away with a clear framework for resistance training, a realistic view of cardio, and a calmer approach to progress that does not rely on fear, perfection, or menopause specific gimmicks.
What We Cover
Why effort and the right stimulus matter more than “working hard”
A simple full body lifting template for busy weeks
How to know if you are training close enough to failure
Why cardio is still important, and how to think about intensity
The cortisol and overtraining myths that keep women stuck
How protein, consistency, and dieting patterns affect results
If you want a plan you can actually stick with, this one will help you focus on the basics that move the needle.
Intro (00:00)
The Real Reason Your Fitness Progress Has Stalled (02:00)
Why Women Should Lift Heavy (10:40)
Maximize Your Training ROI ( 21:29)
Fitness Fact vs. Fiction (34:17)
How Your Body Changes with Age (40:59)
The Busy Woman’s Guide (53:30)
Why Reps & Rest Matter ( 1:11:54)
Which Goal Should You Prioritize in Midlife? ( 1:29:52)
Eating for Muscle Growth (1:44:43)
Building Muscle While Losing Fat (1:54:36)
Finding Workouts You Love (2:09:13)
HIIT, Zone 2, and What Your Heart Really Needs (2:14:58)
Balancing Cardio Intensities (2:25:14)
Signs Your Cardiovascular Training is Actually Working (2:30:25)
Midlife Fitness Truths (2:38:02)
Final Takeaways: Strategies for Longevity (2:47:29)
Connect with Dr Lauren Colenso-Semple on Instagram and at drlaurencs.com. Follow Dr Alyssa Olenick on Instagram, listen to The Messy Middle Podcast, subscribe on YouTube, and visit doclyssfitness.com for practical, science based guidance on training and midlife health.
This episode is brought to…
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Building muscle for longevity | Dr Brad Schoenfeld and Alan Aragon
23 februari 2026 · 3 uur 30 min
Dr Brad Schoenfeld and Alan Aragon join me to explore protein requirements, recomposition, and how to structure resistance training for long-term strength and muscle retention. Lees meer
We discuss calorie deficits, effort, failure, recovery, and the training variables that matter most for healthy ageing.
What We Cover
Protein targets in and out of a calorie deficit
Recomp versus surplus for muscle growth
Effort, failure, and rep range myths
Recovery, soreness, and cold exposure
Cardio, interference, and real-world training balance
If you care about building muscle, preserving strength, and avoiding unnecessary complexity, this episode is a practical guide to getting the basics right.
To connect with the guests and explore more of their work, follow Alan Aragon on Instagram and Twitter, and visit his website at fitadvancement.com for research reviews, in-depth nutrition analysis, and mentorship offerings. You can follow Dr Brad Schoenfeld on Instagram and Twitter for ongoing insights into resistance training science and hypertrophy research.
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 av…
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The good and the bad of the new US dietary guidelines | Dr David Katz
16 februari 2026 · 1 uur 31 min
The 2025 US Dietary Guidelines are out, and they’ve sparked debate across the nutrition world. In this episode, I sit down with Dr David Katz to examine where the new recommendations align with science and where they diverge from the Dietary Guidelines Advisory Committee’s evidence review. Lees meer
We discuss the increased emphasis on meat and protein, contradictions around saturated fat and full-fat dairy, the controversy around seed oils, and what everyday people should actually focus on.
What We Cover
Why David believes science was subordinated to ideology
The protein recommendation: do most Americans need more?
Meat versus legumes for long-term health
Saturated fat limits and whether the guidelines contradict themselves
Full-fat dairy: beneficial, neutral, or harmful?
Seed oils, essential fats, and common misconceptions
The role of fibre and what gets displaced when protein increases
The simple dietary pattern most associated with longevity
Despite the noise, one principle remains consistent: eat real food, mostly plants, in balanced combinations. The fundamentals of good nutrition have not changed.
You can connect with Dr David Katz on LinkedIn, Facebook, and X (Twitter). To learn more about his work, visit davidkatzmd.com, explore Diet ID, and discover the True Health Initiative.
Intro (00:00)
Initial Reactions to the New Dietary Guidelines (01:36)
Political Influences on Dietary Guidelines (08:54)
Specific Departures from Evidence-Based Recommendations (18:58)
Historical Context and Modern Diet Quality (33:55)
Protein Quality and Public Health (41:10)
Regenerative Agriculture and Legumes (46:29)
Understanding Fats in Our Diet (50:10)
Contradictions in Dietary Guidelines (01:01:22)
Dairy Consumption: Pros and Cons (01:10:20)
Personalizing Your Diet for Optimal Health (01:19:25)
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 gastroenterologis…
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Reversing atherosclerosis with diet | Simon Hill, Msc
10 februari 2026 · 54 min
Can diet really reverse atherosclerosis, or is that an overpromise? Since sharing my own coronary CT angiogram results, this question has come up almost daily. In this episode, I revisit the best clinical trials to see what the evidence actually says. Lees meer
I break down six randomised controlled trials and explain how different dietary patterns influence plaque progression, plaque stability, and cardiovascular events.
What we cover
What atherosclerosis is and how it develops over time
The tools used to measure plaque and artery health
Evidence from six major randomised controlled trials on diet and atherosclerosis
What Mediterranean and low fat diets actually achieve in practice
Whether diet still matters if you are already on medication
Key takeaways for prevention, progression, and long term heart health
Diet cannot do everything, but the evidence shows it can meaningfully change the trajectory of atherosclerosis and reduce cardiovascular risk.
Intro (00:00)
What is Atherosclerosis? Understanding Plaque Buildup (02:06)
4 Ways to Measure Plaque: CAC, IMT, CTA, and QCA (05:35)
The Gold Standard: 6 Randomized Controlled Trials (RCTs) (09:36)
The 1990 Lifestyle Heart Trial (Dean Ornish) (12:20)
The STARS Trial: Omega-3s & Fiber for Plaque Reversal (19:17)
The SCRIP Trial: Stacking Lifestyle and Medication (23:36)
PREDIMED Study: The Power of the Mediterranean Diet (26:53)
CORDIOPREV Results: Secondary Prevention of Heart Disease (32:53)
DISCO CT Trial: Modern AI Imaging of Plaque Changes (39:24)
Summary of Clinical Evidence: What Actually Shrinks Plaque? (43:53)
3 Critical Takeaways for Managing Your Heart Health (46:25)
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.
Shopify
Shopify, the world's lead…
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How body fat affects your metabolic health and risk of metabolic disease | Dr Robert Eckel
2 februari 2026 · 1 uur 53 min
I’m joined by Dr Robert Eckel to unpack why obesity is far more complex than a BMI number and why insulin resistance plays such a central role in cardiometabolic disease. Lees meer
We discuss preclinical versus clinical obesity, fat distribution, metabolic risk, and what actually improves health outcomes beyond weight loss alone.
What We Cover
Why BMI is only a starting point
Preclinical versus clinical obesity explained
Why visceral fat matters more than total fat
How insulin resistance develops with excess body fat
Who may benefit most from weight loss interventions
GLP-1 therapies, benefits and open questions
A practical, evidence-based conversation that reframes how we think about obesity, risk and long term health.
Introduction (00:00)
Clinical vs Preclinical Obesity: How Should Obesity Be Defined? (05:21)
Why Is Obesity Difficult to Diagnose and Treat in Practice? (08:06)
How Genetics and Environment Influence Body Fat Gain (20:27)
What Is Insulin Resistance and Metabolic Syndrome? (32:23)
How Insulin Sensitivity Relates to Clinical Obesity (55:26)
Why Insulin Resistance Begins in Adipose Tissue (59:49)
Physiological vs Pathological Insulin Resistance Explained (01:04:47)
How Physical Activity Improves Insulin Sensitivity (01:10:46)
Family History, Genetics, and Cardiometabolic Risk (01:12:30)
Individualised Obesity Treatment Guidelines in Clinical Care (01:15:40)
How GLP-1 Receptor Agonists Are Used in Obesity Management (01:16:12)
What Is the Obesity Paradox in Cardiometabolic Disease? (01:22:01)
Future Projections for Obesity and Cardiometabolic Health (01:30:07)
Public Health Challenges in Preventing Excess Adiposity (01:40:23)
Practical Clinical Takeaways and Final Thoughts (01:44:15)
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 Pod…
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The science of fertility: Hormones, inflammation, and what you can control | Dr Natalie Crawford
26 januari 2026 · 3 uur 7 min
Fertility is not just about timing ovulation. In this episode, Dr Natalie Crawford explains how sleep, stress, insulin resistance, diet, toxins, supplements, and lifestyle choices influence egg and sperm quality, miscarriage risk, and fertility outcomes. Lees meer
We cover fertility myths, evidence-based nutrition, supplements that matter, and when medical treatments like IVF or egg freezing make sense.
What We Cover
Sleep, inflammation, and hormone signalling
Insulin resistance and reproductive health
Strength training, stress, and metabolic resilience
Fertility nutrition and soy myths
Supplements that support fertility
Sex, ovulation timing, and common misconceptions
Fertility treatments and realistic expectations
A practical, compassionate, and science-driven conversation for anyone planning a pregnancy or struggling to conceive.
You can learn more from Dr Natalie Crawford by preordering her book The Fertility Formula at nataliecrawfordmd.com/book. You can also follow her on Instagram for ongoing fertility education, and listen to her podcast As a Woman.
Intro (00:00)
How Personal Loss Changed Medical Practice (03:34)
Infertility, Isolation, and the Power of Support Systems (11:32)
Fertility Is Not Luck: How Empowered Choices Shape Outcomes (16:03)
Common Fertility Myths and Misconceptions (21:31)
Sperm Health, Lifestyle, and Testosterone Risks (32:59)
Chronic Inflammation and Its Impact on Reproductive Health (42:50)
Egg Quality vs Age: What Really Drives Infertility (50:55)
Hidden Signs of Chronic Inflammation You Shouldn’t Ignore (01:01:22)
Tracking Your Menstrual Cycle as a Vital Health Sign (01:10:34)
Birth Control and Fertility Awareness (01:19:17)
Lifestyle Changes That Can Improve Natural Fertility (01:28:33)
Why Sleep Is Critical for Hormones, Fertility, and Metabolic Health (01:34:13)
Muscle Mass, Insulin Resistance, and Fertility Health (01:43:48)
How Food Influences Inflammation (01:53:33)
Supplements That Support Fertility and Egg Q…
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Why some people gain weight eating the same food | Dr Karen Corbin
19 januari 2026 · 1 uur 43 min
Could your gut microbiome influence how many calories you absorb from the same food? Karen Corbin explains the science behind energy absorption, faecal calorie loss, and why feeding your microbes may support metabolic health. Lees meer
We also cover practical diet upgrades, the reality on probiotics, and where microbiome research is heading next, including metabolite signatures and gut–brain links.
What We Cover
How the microbiome may change calorie absorption and energy balance
Why fibre and resistant starch matter, and how to increase them
Where “lost” calories go, and what microbial biomass could mean
Probiotics vs prebiotics: what is worth your time and money
How fast microbiome changes can happen with diet
The future: metabolites, objective diet measures, and brain health research
Thanks for listening. If you enjoyed it, share the episode and subscribe for more evidence-based conversations.
You can keep up with Dr Karen Corbin’s latest research by connecting with her on LinkedIn and exploring her profile at the AdventHealth Research Institute.
Intro (00:00)
Can the Gut Microbiome Increase or Reduce Calorie Absorption? (01:02)
Karen Corbin’s Microbiome Research Journey in Nutrition Science (04:17)
New Microbiome Experiments That Could Change How We Eat (11:17)
Energy Balance Explained: Calories, Metabolism, and Weight Gain (18:28)
How Scientists Study the Gut Microbiome (29:19)
Is the Gut Microbiome Causing Obesity and Metabolic Disease? (38:54)
How Medications Like Metformin Affect the Gut Microbiome (43:31)
Can a High-Fiber Microbiome Diet Reduce Hunger and Cravings? (45:06)
Liver Fat, Type 2 Diabetes, and Metabolic Dysfunction Explained (50:44)
Best Diet and Nutrition Strategies for Fatty Liver Disease (56:01)
How Diet Changes the Gut Microbiome and Metabolism (1:02:27)
Probiotics vs Prebiotics: What Actually Improves Gut Health? (1:07:08)
GLP-1 Weight Loss Drugs and Their Effects on the Microbiome (1:13:07)
Gut Microbiome Metabolites and How …
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Protein, increasing bone mineral density, saturated fat and more reflections | Drew Harrisberg
12 januari 2026 · 2 uur 16 min
In this episode, Drew Harrisberg and I go deep on life beyond macros and metrics. We talk about gratitude, regret, ageing, and how constant optimisation can quietly pull us away from what actually matters. Lees meer
We also cover living with type 1 diabetes, health tech, social sport, future wellness trends, and why simplicity, connection, and play may be the real foundations of long-term wellbeing.
What We Cover
Optimisation culture versus presence and joy
Regret, legacy, and end-of-life reflections
Health data, CGMs, and the mental load of tracking
Type 1 diabetes and daily decision fatigue
Paddle, play, and the power of social movement
Where wellness trends may be heading next
A thoughtful, wide-ranging conversation on health, meaning, and living well.
To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose, where you can also find his training program. To hear more from Drew, check out his previous episodes on The Proof.
Intro (00:00)
Dietary Changes and Reflections (03:18)
Insulin Sensitivity, Dietary Fat, and Metabolic Health (10:25)
Bone Health and Exercise in Older Adults (14:56)
Protein Intake, Leucine, and Muscle Protein Synthesis (32:15)
Controlled Studies vs. Real-World Results (38:24)
How Older Adults Should Optimize Protein Intake (45:13)
Ethical and Environmental Trade-Offs of Plant-Based Diets (57:10)
Reflecting on Life, Priorities, & Regrets (01:10:15)
The Ideal Self vs the “Ought” Self (01:17:27)
Struggles with Distraction and Presence (01:24:50)
The Future of Longevity Retreats (01:37:44)
The Over-Optimization Trap in Health and Life (01:45:08)
Why Upcoming Dietary Guidelines May Spark Controversy (01:48:46)
Will America’s Obesity Rates Finally Decline? (01:58:30)
Music, Creativity, and Personal Challenges (02:04:31)
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 Bulsi…
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Protein amount, quality and timing | Dr Luc van Loon
5 januari 2026 · 1 uur 48 min
I sit down with Dr Luc van Loon to unpack what really happens to protein in the body, from digestion to muscle and organ tissue. We explore why muscle protein synthesis is often misunderstood, how inactivity drives muscle loss, and what the research actually says about protein needs across the lifespan. Lees meer
What We Cover
Ice baths and their impact on muscle adaptation
Protein absorption, muscle protein synthesis, and common myths
Anabolic resistance and the role of physical activity
Protein needs in ageing, illness, and recovery
Plant based versus omnivorous diets and muscle health
A deep dive into protein science, ageing, and what matters most for preserving muscle and function.
Intro (00:00)
How Protein Research Evolved in Exercise Physiology (02:07)
How Muscle Protein Synthesis Actually Works (Mechanisms Explained) (04:01)
Tracing Amino Acids From Food Into Muscle Tissue (07:00)
Biggest Myths About Protein Intake (What the Public Gets Wrong) (10:02)
Protein Digestion, Absorption, and Where Amino Acids Go (17:25)
Anabolic Resistance Explained: Why Muscle Response Declines With Age (38:16)
How Much Protein Do You Really Need? Optimal vs Adequate Intake (46:41)
How Protein Digestion Studies Are Designed (And Their Limitations) (53:22)
Omnivore vs Vegan Diets: Muscle Protein Synthesis Compared (1:00:12)
Protein Quality vs Quantity: What Actually Builds Muscle (01:08:52)
Protein Powders, Isolates, and Supplements: Do They Help? (01:11:08)
Protein Requirements (01:15:08)
IGF1, Protein Consumption and Cancer (01:16:32)
Amino Acids Explained: How the Body Rebuilds Protein From Steak (01:22:34)
Anabolic Response Explained: When Amino Acids Actually Build Muscle (01:28:59)
Supplements and Muscle Protein Synthesis (01:30:35)
Muscle Protein Turnover, Aging, and Preventing Muscle Loss (01:38:59)
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 savin…
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Evidence-Based Strategies for Heart Health and Longevity | Highlights of 2025 (Part 2)
29 december 2025 · 2 uur 16 min
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. Lees meer
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 episo…
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What the Science Really Says About Nutrition | Highlights of 2025 (Part 1)
25 december 2025 · 2 uur 36 min
Welcome to Part 1 of our Highlights of 2025 series, where I revisit the most important conversations from the year on The Proof, spanning nutrition science, misinformation, and long-term health. Lees meer
This episode features highlights from Dr Matthew Nagra, Dr Rupy Aujla, Drew Harrisberg, Dr Steven Novella, Dr Bill Harris, Dr David Katz, Doug Evans, Dr Suzanne Devkota, Dr Jessica Knurick, and Dr Walter Willett, covering protein quality, dietary fats, gut health, diet quality, and public health.
What we cover:
Plant vs animal protein and the leucine debate
Protein needs for health, performance, and ageing
Science vs anecdotes and spotting misinformation
Seed oils, omega-6 fats, and common myths
Olive oil quality and how to choose well
Butter vs plant oils and mortality risk
What diet quality really means
Sulforaphane and the science of sprouts
Gut health, microbiome diversity, and testing limitations
Public health narratives and why focus matters
Thank you for joining me for Part 1 of Highlights of 2025 on The Proof. I hope this episode helps you hold onto nuance, prioritise outcomes over ideology, and move into the year ahead with clarity and confidence.
Intro (00:00:00)
Plant Protein vs Animal Protein: Leucine, Muscle & Diet Quality - Simon Hill (00:01:16)
Is the Protein Debate Really Over? Muscle, Health & Sustainability Explained - Dr Matthew Nagra (00:11:10)
How Much Protein Do You Actually Need for Aging, Gut Health & Longevity? - Dr Rupy Aujla (00:23:45)
Why Health Anecdotes Spread Faster Than Science (And Why It Matters) - Drew Harrisberg (00:36:14)
Why Smart People Fall for Pseudoscience in Nutrition & Health - Dr Steven Novella (00:52:29)
Are Seed Oils Actually Harmful? Omega-6 Fats & Inflammation Explained - Dr Bill Harris (00:59:24)
How to Choose the Healthiest Olive Oil (Quality, Labels & Polyphenols) - Simon Hill (01:07:58)
Butter vs Plant Oils: What the Evidence Says About Mortality & Heart Health - Dr Matthew Nagra (01:13:33)
What Doe…
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Science-based nutrition to prevent a heart attack | Michelle Routhenstein, MS, RD
22 december 2025 · 2 uur 16 min
In this episode, I’m joined by cardiac dietitian Michelle Routhenstein to unpack why heart disease prevention is still so misunderstood. We explore cholesterol confusion, blood pressure, saturated fat, carbs, supplements, and why personalised nutrition matters far more than rigid dietary rules. Lees meer
Michelle explains how food choices influence plaque progression, inflammation, gut health, and heart rhythm, and why sustainable habits, not extremes, are key for long-term cardiovascular health.
What We Cover
Why heart disease is still largely preventable yet so common
Cholesterol, ApoB, and the biggest nutrition myths patients face
Blood pressure as the most powerful but ignored risk factor
Soluble fibre, unsaturated fats, and gut health for heart protection
Menopause, metabolic changes, and shifting cardiovascular risk
Supplements vs food, and when medication still matters
A practical, evidence-based conversation on how to protect your heart for the long term.
You can learn more from Michelle Routhenstein by following her on Instagram, connecting with her on LinkedIn, or visiting her website for resources and ways to work with her.
Intro (00:00:00)
Nutrition Is Central to Heart Health (00:01:23)
Prevention vs Treatment: Where Cardiology Gets It Wrong (00:04:20)
Becoming a Cardiac Dietitian (00:09:47)
Preventing Cardiovascular Disease Before It Starts (00:12:39)
What a Truly Heart-Healthy Diet Looks Like (00:18:53)
Carbohydrates & Heart Health Explained (00:23:40)
Personalized Nutrition, Biomarkers & Omega-3s (00:30:35)
Cholesterol, Fats & Fiber Explained Simply (00:46:32)
Saturated vs Unsaturated Fats (00:48:17)
Adjusting Diets Based on Cholesterol Response (00:53:20)
Seed Oil Myths & Online Nutrition Controversies (01:13:28)
Sodium, Visceral Fat & Cardiometabolic Risk (01:24:56)
GLP-1s, Menopause & Individualized Heart Care (01:32:27)
Real Patient Transformations & The Future of Cardiac Care (01:42:43)
Supplements Can Support But Not Replace Nut…
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How to build a healthy gut using the latest microbiome science | Dr Suzanne Devkota
15 december 2025 · 1 uur 37 min
In this episode I sit down again with microbiome researcher Dr Suzanne Devkota to explore what a healthy microbiome really is and how we can support it. We unpack diversity, early life programming, fibre and microbiota accessible carbohydrates (MACs), plus the genuine role of probiotics, prebiotics and postbiotics. Lees meer
Suzanne also shares cutting edge research on short chain fatty acids, Akkermansia, inflammatory bowel disease, visceral fat and colon cancer, and helps separate solid science from the noise you see online.
What We Cover
What the microbiome is and how it differs along the digestive tract
Why diversity is a key marker of gut health and how chronic disease and diet affect it
Early life influences on the microbiome, from birth mode to first foods
The realities of stool testing, different methods, and how to interpret results with care
Probiotics versus prebiotics versus postbiotics, when each may or may not be useful
MAC rich foods, short chain fatty acids and why butyrate is so important for gut barrier integrity
The Akkermansia story, mucus, leaky gut and why focusing on one bug is misleading
New data on IBD, gut leakiness, bacteria in fat tissue and links to fibrosis and metabolism
I hope this conversation gives you a clearer, more grounded view of gut health and helps you focus on practical, sustainable steps that genuinely support your microbiome.
You can learn more from Dr Suzanne Devkota by following her on Instagram, or by visiting the Cedars-Sinai Human Microbiome Research Institute and the Devkota Lab.
Intro (00:00:00)
The Microbiome Conversation (00:01:16)
How Diversity Shapes Your Gut’s Health and Resilience (00:04:40)
The First Three Years That Shape a Lifetime (00:08:09)
What Microbiome Tests Can and Can’t Tell You (00:11:05)
Probiotics, Prebiotics, Postbiotics (00:18:05)
The Quiet Power of Short-Chain Fatty Acids (00:34:47)
The Fiber Controversy and What People Get Wrong (00:47:58)
How Daily Habits Quietly Reshape Your Mic…
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Why chasing happiness makes you miserable (and how to choose better values) | Mark Manson
8 december 2025 · 1 uur 29 min
In this episode I am joined by Mark Manson, author of The Subtle Art of Not Giving a Fck*, to talk about why so many of us build our lives around “shitty values” and what it takes to change. We discuss regret, shame and the stories we tell ourselves, and how taking responsibility without blaming yourself can transform the way you move through the world. Lees meer
Mark shares his counterintuitive values framework, why you actually need failure, uncertainty and rejection, and how contemplating your own mortality can help you decide what really deserves your limited time and energy.
What We Cover
Why “shitty values” are so alluring in early adulthood and how to recognise them in your own life
The gap between your stated values and your lived behaviour, and why your actions tell the truth
Responsibility versus fault, and how owning your choices creates agency after heartbreak and other setbacks
People pleasing, approval seeking and the cost of caring too much what others think
Why you should be willing to be disliked for something that matters and how this builds real trust
How Mark thinks about “not giving a fuck” today and why it is really about better priorities, not apathy
By the end of the episode you will have a more honest way to look at your own values, practical tools for choosing better problems, and a new appreciation for time, mortality and what is truly worth caring about.
Intro (00:00:00)
Rethinking Your Younger Self (00:02:05)
What We Get Wrong About Values (00:05:36)
Time, Maturity, and Self-Deception (00:08:09)
The People Who Hold Up the Mirror (00:12:07)
When Culture Points Us the Wrong Way (00:15:44)
The Making of an Unlikely Bestseller (00:21:03)
“I’m Enough”… But Am I Really? (00:38:38)
The Five Counterintuitive Values (00:44:50)
Responsibility Isn’t Blame (00:50:41)
Living With Maybe (00:56:23)
What ‘Not Giving a F*ck’ Actually Means (01:01:45)
Seeing Life Through a Finite Lens (01:11:53)
Why Boredom Still Matters (01:20:32)
This epi…
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Food Truths from the world's top nutrition scientist | Walter Willett, PhD
1 december 2025 · 2 uur 2 min
Dr Walter Willett has spent more than fifty years at the forefront of nutrition research, leading landmark studies that have shaped how we think about fat, carbohydrates, protein and chronic disease. In this episode, he joins me to untangle decades of confusion around saturated fat, seed oils, dairy, eggs, plant protein and more, and to explain what a truly healthy dietary pattern looks like when you consider both human health and planetary health. Lees meer
We explore how evidence from long term cohorts, clinical trials and global dietary patterns converges on a common theme, and what the Planetary Health Diet means in practical terms for you and your family.
What We Cover
How nutrition science has evolved and why the big picture is now clearer.
Why the source of fat and carbohydrate matters more than the amount.
The truth about seed oils, saturated fats, and dairy.
Protein quality, plant to animal ratios, and what matters most for longevity.
How diet affects cognitive ageing and dementia risk.
The planetary health diet and how to eat for both people and planet.
This is a nuanced, evidence based conversation with one of the most influential nutrition scientists of our time. I hope it helps you feel less confused and more empowered in the choices you make every day.
The Fat Misconception of the 1970s (00:01:35)
Media, Internet & Public Misinformation (00:05:36)
Current Blind Spots & Future Predictions (00:09:55)
Dietary Changes & Public Health Impact (00:13:47)
Why the Mediterranean Diet Still Leads the Pack (00:18:02
How Nutrition Research Really Works (00:23:33)
Fats, Oils, and the Myths That Won’t Die (00:32:57)
Dairy: Health vs. Environmental Costs (00:45:35)
Protein Intake & Healthy Aging (00:59:57)
Fiber's Role in Health (01:19:59)
Can Diet Protect Our Brain? (01:29:43)
Food Choices and the Future of the Planet (01:40:48)
This episode is brought to you by:
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