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.

We explore the role of resistance, balance, and impact training, and how to apply these in a practical, sustainable way.

What We Cover

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.

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.

Cozy Earth

Cozy Earth’s sheets are designed to keep you cool by wicking heat and moisture away from your body, helping you sleep deeper and wake less. Get up to 20% off at cozyearth.com with code THEPROOF.

Cozy Earth ships worldwide.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

Simon Hill, MSc, BSc (Hons)

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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.

Despite disagreements on specific points, this conversation highlights how much common ground exists when scientists engage in open, constructive dialogue.

What We Cover

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.

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.

ProLon

Ready for your own reset? For a limited time, ProLon is offering The Proof listeners 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program. Visit ProLonLife.com to claim your discount and bonus gift.

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.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com.

Caraway 

Caraway’s cookware set is a favourite for a reason. It can save you up to $190 compared to buying items individually, and The Proof listeners can take an additional 10% off at CarawayHome.com or by using code PROOF at checkout. Caraway. Non-toxic cookware made modern.

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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.

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

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.

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.

Mill

Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com using code THEPROOF.

Mill ships within the United States.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

Shopify

Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof.

WHOOP

Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.

Simon Hill, MSc, BSc (Hons)

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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.

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

If you want a plan you can actually stick with, this one will help you focus on the basics that move the needle.

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 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.

Eight Sleep

Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.

Pique Tea

Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON.

Pique ships within the U.S. and to Australia, Canada, and select EU countries.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

Momentous ships to many countries worldwide depending on local import regulations.

Simon Hill, MSc, BSc (Hons)

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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.

We discuss calorie deficits, effort, failure, recovery, and the training variables that matter most for healthy ageing.

What We Cover

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 available to those living in the United States.

Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com.

Momentous ships to many countries worldwide depending on local import regulations.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com.

IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.

WHOOP

Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Whoop ships to 56+ international markets, including the US, Canada, most of Europe (UK, Germany, France, etc.), Australia, New Zealand, UAE, Singapore, and parts of Asia.

Simon Hill, MSc, BSc (Hons)

Subscribe & Connect:

Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

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.

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

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.

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

Join my Guided Group Fasting Protocol starting March 9th using ProLon’s 5-Day Fasting Mimicking Diet, a science-backed program designed to support metabolic health while still allowing you to eat. Reserve your spot and claim 15% off at ProLonLife.com.

ProLon ships within the United States.

Mill

Mill is an odourless, fully automated food recycler that turns kitchen scraps into clean, dry grounds overnight with no smells or mess. Get $75 off and try it risk-free for 90 days at mill.com/THEPROOF using code THEPROOF.

Mill ships within the United States.

Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at http://livemomentous.com.

Momentous ships to many countries worldwide depending on local import regulations.

Eight Sleep

Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at http://eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping.

Eight Sleep ships to the U.S. (excluding Alaska, Hawaii, and territories), Canada, Mexico, most of the EU, the U.K., Australia, the UAE, Saudi Arabia, and Switzerland.

Simon Hill, MSc, BSc (Hons)

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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.

I break down six randomised controlled trials and explain how different dietary patterns influence plaque progression, plaque stability, and cardiovascular events.

What we cover

Diet cannot do everything, but the evidence shows it can meaningfully change the trajectory of atherosclerosis and reduce cardiovascular risk.

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 leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for your one-dollar-per-month trial at shopify.com/proof.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com.

IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America.

Pique Tea

Pique’s Pu’er Tea Duo brings ancient fermentation into a simple daily ritual, delivering living nutrients that support digestion, metabolism, and sustained energy from the inside out. Unlock 20% off and establish your powerful foundation for sustained well-being at Piquelife.com/SIMON.

Pique ships within the U.S. and to Australia, Canada, and select EU countries.

Function Health

Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States.

Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico.

Simon Hill, MSc, BSc (Hons)

Subscribe & Connect:

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.

We discuss preclinical versus clinical obesity, fat distribution, metabolic risk, and what actually improves health outcomes beyond weight loss alone.

What We Cover

A practical, evidence-based conversation that reframes how we think about obesity, risk and long term health.

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.

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)

Subscribe & Connect:

Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

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.

We cover fertility myths, evidence-based nutrition, supplements that matter, and when medical treatments like IVF or egg freezing make sense.

What We Cover

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.

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.

ProLon

Just in time for the new year, ProLon’s 5-Day Fasting Mimicking Diet offers a science-backed way to support metabolic health while still allowing you to eat. ProLon is offering The Proof listeners 15% off their 5-day nutrition program at ProLonLife.com.

Caraway Caraway’s cookware set is a favourite for a reason. It can save you up to $190 compared to buying items individually, and The Proof listeners can take an additional 10% off at CarawayHome.com or by using code THEPROOF at checkout. Caraway. Non-toxic cookware made modern.

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.

Simon Hill, MSc, BSc (Hons)

Subscribe & Connect:

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.

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

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.

This episode is brought to you by:

38TERA

Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.

IM8

With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com

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 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.

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.

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.