The Proof with Simon Hill

• Changing Our Relationship With Pain | Dr Emily Musgrove

  What if trying to feel good all the time is actually keeping you stuck? In this episode of The Proof, I’m joined by Dr. Emily Musgrove, clinical psychologist and author of Unstuck, to explore why emotional discomfort isn’t something to avoid, but something to understand. We unpack what it really means to be “stuck,” how avoidance sneaks into everyday life (even among high performers), and the role of values, awareness, and psychological flexibility in creating meaningful change. In this episode, we cover: Why feeling stuck doesn’t mean you’re broken How emotional avoidance drives disconnection The difference between psychological flexibility and cognitive fusion The cost of always performing and staying polished Hedonic vs. eudaimonic wellbeing How to clarify values and live with intention One practical step to start moving forward If you’re feeling overwhelmed, burned out, or just unsure of what’s next, this conversation offers clarity, compassion, and tools to help you reconnect with what matters. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code PROOF for 25% off at checkout. Fireflies Stay focused and let Fireflies handle the notes. From transcriptions and summaries to real-time voice commands, Fireflies turns your meetings into actionable insights, seamlessly integrating with Zoom, Google Meet, Slack, and more. Sign up for a yearly plan and get two months FREE at fireflies.ai/theproof. Bragg Bragg Organic Apple Cider Vinegar is raw, unfiltered, and naturally fermented with 100% organic apples, always with the live “Mother” in every bottle. Get 20% off your first order at bragg.com with promo code SIMON. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

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  1:22:38
• Nutrition, Protein & Misinformation | Simon Hill on Food For Thought with Rhiannon Lambert

  This week, I’m sharing a conversation I had as a guest on Food For Thought, the podcast hosted by registered nutritionist Rhiannon Lambert. We covered everything from protein and plant-based diets to the role of ultra-processed foods in chronic disease, and how to better interpret nutrition science in a world full of misinformation. In this episode, I cover: How to think critically about nutrition research The impact of plant-based diets on human and planetary health Protein quality and building muscle with plants The role of ultra-processed foods in long-term health Social media’s influence on nutrition discourse What phytates are and whether they matter This is a repost of my chat with Rhiannon. You can find her podcast and more of her work at rhitrition.com/podcast. Intro: The Science Behind Plant-Based Nutrition and Longevity (00:00) Simon's Journey from Sports Physio to Nutrition Science Advocate (00:35) Why Nutrition Science Requires Context and Nuance (05:12) Debunking Common Nutrition Myths with Evidence (05:59) Health Benefits of Adopting a Plant-Based Diet (15:30) Protein and Muscle: Separating Myths from Data (21:42) Key Nutrients to Monitor in Plant-Based Eating (31:21) Understanding Calories: Not All Energy Is Equal (35:56) Phytates and Mineral Absorption: Myths vs. Mechanisms (43:55) Environmental Impact of Dietary Choices: Data-Driven Insights (50:22) Fact or Fiction: Science-Based Answers to Nutrition Claims (55:02) Final Thoughts: Navigating Nutrition Science with Integrity (01:00:55) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code PROOF for 25% off at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Follow this link for 20% off one-time purchases and subscriptions. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

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  1:10:48
• Protect Your Arteries, Protect Your Life: Dr. Laurence Sperling Explains How

  Heart disease doesn’t start when you’re older, it starts early, often without symptoms. In this episode, I speak with Dr. Laurence Sperling, one of the world’s leading experts in preventive cardiology, to explore how to catch heart disease early and stop it in its tracks. We cover cholesterol, blood pressure, calcium scores, lifestyle, and more. This is one of the most practical, empowering episodes on heart health I’ve ever recorded. What we cover: Early detection and the true origins of atherosclerosis How low your cholesterol and blood pressure should really be Understanding ApoB, Lp(a), and genetic risk When it’s worth getting a CT scan Lifestyle and medical interventions that actually work Whether you’re 25 or 65, this conversation is packed with insights that can help you live longer and better by understanding and protecting your cardiovascular system. 0:00:00 – Intro 0:01:24 - Why Prevention Should Start Before Birth 0:10:11 – Is It Genetics or Lifestyle? Understanding Risk 0:16:17 – Public Health Strategy That Prevents Millions of Heart Attacks 0:21:55 - How Geography and Income Impact Heart Disease Risk 0:29:25 – Familial Hypercholesterolemia and Lifetime Cholesterol Exposure 0:34:00 – What Diet and Lifestyle Patterns Lower Risk Long-Term 0:45:49 – LDL, HDL, and the New Science of Non-HDL Cholesterol 0:53:39 - Does High Blood Pressure Still Harm Arteries if ApoB Is Low? 1:05:24 – Lipoprotein(a): The Triple Threat You Should Know About 1:08:22 – When Should You Start Cardiac Risk Assessments? 1:17:23 - Can a Calcium Score of Zero Be Misleading in Younger Adults? 1:23:58 – CT Calcium vs. CT Angiogram: Which Scan Is Right? 1:33:25 - Is Subclinical Atherosclerosis the Same as Heart Disease? 1:40:03 - What Are Optimal LDL and Blood Pressure Levels to Prevent Heart Disease? 1:48:07 – How GLP-1 Drugs Help With Weight and Heart Disease Prevention 1:57:10 – Public Health Policies That Could Save Millions 2:01:19 – Cardiologist-Approved Daily Habits for a Healthy Heart 2:05:20 – Outro This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code PROOF for 25% off at checkout. LMNT Stay hydrated with LMNT. Try their limited-time Lemonade Salt flavour - salty, tart, and super refreshing. Receive a free LMNT sample pack with any order when you purchase via drinklmnt.com/simon. And if you don’t like it? Full refund — no questions asked. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

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  2:13:41
• Longevity Through Stress: Unlocking Your Body’s Survival Pathways | Dr. Sharon Horesh Bergquist

  Dr. Sharon Bergquist joins me to explore a powerful reframe: stress isn’t always bad. In fact, certain types of stress, when dosed right, are essential for building resilience and longevity. We talk about “eustress,” hormesis, and how everyday tools like exercise, fasting, and even hot or cold exposure can activate the body’s repair systems at the cellular level. Sharon explains why recovery is just as critical as the stressor itself, and how aligning your lifestyle with your values may be one of the most impactful health moves of all. Overview of the Stress Paradox (00:00) Good Stress vs. Bad Stress: What’s the Difference? (01:55) Understanding Stress: Eustress, Distress & Sustress (04:04) How Stress Changes Your Body’s Baseline Permanently? (09:20) Why Discomfort Is Required for Long-Term Health (11:38) What Is Hormesis and How It Regenerates Your Body (17:00) 7 Repair Systems Activated by Good Stress (17:42) Recovery Matters: The Missing Piece in Stress Resilience (23:44) The Blood Markers That Show If Your Stress Routine Is Working (29:23) The Best Type of Stress for Improving Metabolic Health (33:59) Do Good Stressors Slow Aging (35:18) What Is Psychological Stress and Can It Be Good for You? (41:00) The 5 Good Stressors That Boost Resilience and Longevity (45:55) The Science Behind Phytochemicals and Stress Adaptation (46:22) What Are Phytochemicals? Nature’s Defence Compounds (54:55) Intermittent Fasting Explained: Finding Your Goldilocks Zone (01:00:42) Combining Fasting with Exercise: Best Practices for Balance (01:10:38) High-Intensity Training and Mitochondrial Health Benefits (01:15:18) Heat and Cold Therapy: Saunas, Ice Baths and Hormetic Effects (01:28:02) Psychological Stress and Cellular Health: The Mind-Body Link (01:36:32) Final Takeaways: Building a Resilient, Healthier You (01:43:24) If you’ve ever felt overwhelmed by stress or tried to avoid it entirely, this conversation offers a new, empowering perspective. Share this episode with someone who’d benefit from rethinking their relationship with stress. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at livemomentous.com Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Follow this link  for 20% off one-time purchases and subscriptions. Simon Hill, MSc, BSc (Hons) • Creator of theproof.com • Host of The Proof with Simon Hill • Author of The Proof is in the Plants Subscribe & Connect: • YouTube • Apple Podcasts • Spotify • Instagram: @simonhill • Twitter: @theproof • Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

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  1:52:34
• Don’t Get Fooled: Thinking Clearly in the Wellness Era | Dr Steven Novella, PhD

  In this episode of The Proof, I’m joined by Dr. Steven Novella, a clinical neurologist at Yale School of Medicine and host of The Skeptics’ Guide to the Universe. Steven has spent decades helping people think more clearly, spot misinformation, and navigate the increasingly noisy world of science, health, and media. Together we explore what it really means to be a skeptic — not a cynic — and why scientific humility is more powerful than absolute certainty. We talk about how to have better conversations with people who believe in conspiracy theories, the psychology behind motivated reasoning, and why embracing “I don’t know” can actually make us more grounded, not less. What we cover: Scepticism vs. denialism Why stories often override facts What science literacy actually looks like The cognitive traps we all fall into How social media fuels misinformation Rebuilding trust in science and institutions If you enjoy this episode, I’d love it if you shared it with someone who values critical thinking and curiosity. 00:00 Introduction 05:48 Sceptic vs. Contrarian: What's the difference? 08:57 Combating Misinformation and Disinformation 12:13 The Role of Critical Thinking 18:06 Why We Reject Facts That Make Us Uncomfortable 21:09 How Echo Chambers Hijack Reality 24:41 The Hardest Choice: Truth or Belonging? 37:54 Why People No Longer Trust Experts 48:16 Debating Pseudoscience 52:53 The Deadly Cost of Misinformation 56:03 The GMO Lies People Still Believe 01:03:00 How to Teach Critical Thinking to Anyone 01:10:00 How to Think, Not What to Think 01:14:34 Why Science Sounds Uncertain and Why That’s a Good Thing 01:23:51 Being Sceptical Doesn’t Make You Automatically Right 01:35:59 The Double-Edged Sword of AI This episode is brought to you by: 38TERA Consider 38TERA's ⁠DMN prebiotic supplement⁠ a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to ⁠functionhealth.com/simonhill⁠ to claim your credit. Only available to those living in the United States. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 20% off your first purchase by using the code LIVINGPROOF at checkout at ⁠livemomentous.com⁠ Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at ⁠shopify.com/proof⁠. Birch Sleep deeply and wake up refreshed with a Birch Natural Mattress, combining premium natural materials with unbeatable comfort. Rest easy with a 100-night trial and 25-year warranty. Get 20% off sitewide and 2 free Eco-Rest Pillows at ⁠birchliving.com/simonhill⁠. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at ⁠Piquelife.com/simon⁠. Simon Hill, MSc, BSc (Hons) • Creator of ⁠theproof.com⁠ • Host of ⁠The Proof with Simon Hill⁠ • Author of ⁠The Proof is in the Plants⁠ Subscribe & Connect: • ⁠YouTube⁠ • ⁠Apple Podcasts⁠ • ⁠Spotify⁠ • Instagram: ⁠@simonhill⁠ • Twitter: ⁠@theproof⁠ • Facebook: ⁠The Proof with Simon Hill⁠ Nourish your gut with my ⁠Plant-Based Ferments Guide⁠ and download my ⁠Two-Week Meal Plan⁠.

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  1:46:12

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