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The Proof with Simon Hill

HVALOR· Jun 1, 2026

Science, Plants, and Longevity: Inside The Proof with Simon Hill

If you've ever felt overwhelmed by contradictory health advice — one week fat is the enemy, the next week it's carbs — you're not alone. Simon Hill, nutritionist, physiotherapist, and host of The Proof podcast, has built an entire platform around cutting through that noise with one simple promise: give people the science, not the hype.

Who Is Simon Hill?

Hill is an Australian health communicator with a background in physiotherapy and nutrition. In 2021, he published The Proof is in the Plants with Penguin Random House, which debuted at number one on the Australian non-fiction charts. But his wider influence comes through his podcast, where he sits down with researchers, clinicians, and scientists to dig into what the evidence actually says about living longer and healthier.

The topics he covers are broad — sleep, exercise, mindfulness, recovery, and nutrition — but the approach is consistent: rigorous, nuanced, and accessible to people who don't have a medical degree.

A warm, well-lit podcast studio setup with a microphone, notebook, and plants in the background suggesting a health and wellness theme

The Case for Eating More Plants

A significant thread running through Hill's work is the relationship between diet and long-term health. His book and podcast make the case that a plant-based diet isn't just good for the body — it may also be one of the more meaningful things an individual can do for the planet.

This isn't a rigid or preachy argument. Hill frames it as "plant-curious" rather than all-or-nothing, and he backs it up with practical tools:

A free two-week plant-based meal plan for people wanting to experiment
A Lipid Cheat Sheet covering cardiovascular disease risk and cholesterol management
Recipes for plant-based fermented foods, which are increasingly linked to gut health benefits

The underlying message is straightforward: eating more whole plants, less processed food, and fewer animal products is one of the best-supported strategies for reducing chronic disease risk.

Going Deep on the Science

What sets The Proof apart from the crowded wellness media landscape is its commitment to depth. Hill's masterclass episodes are a good example — rather than a quick interview, these are comprehensive deep dives pulling together insights from multiple experts on a single topic. Recent masterclasses have covered:

Omega-3 vs Omega-6 fatty acids — essential fats that most people get badly wrong
Time-restricted eating and fasting — separating genuine benefits from marketing claims
Protein — how much you actually need, when to eat it, and what it means for muscle and longevity
Female health — menopause, hormone replacement therapy, and training in your 50s and 60s

This format reflects a broader philosophy: health decisions deserve more than a headline.

Tackling Controversy Head-On

Hill doesn't shy away from contested territory. A recent episode titled "The Surgeon Defending Statins, GLP-1s, and Ancel Keys" — featuring Dr. Terry Simpson — is a good illustration. All three of those subjects are flashpoints in nutrition and cardiology debates, and the episode takes them on directly.

Statins remain among the most prescribed drugs in the world and among the most misunderstood. GLP-1 receptor agonists — the class that includes drugs like Ozempic — are reshaping conversations about obesity treatment. And Ancel Keys, the mid-20th century scientist whose diet-heart hypothesis shaped decades of nutrition policy, remains a polarising figure online. Engaging with these debates seriously, rather than sensationally, is exactly the kind of work Hill's platform is built for.

An open science journal or research paper beside a healthy plant-based meal, representing evidence-based nutrition

A Practical Entry Point

For anyone new to the platform, the Living Proof Program offers a structured starting point: a free 12-week downloadable guide designed to build sustainable habits across exercise, nutrition, sleep, and mental well-being — developed alongside a team of health professionals.

It's a useful encapsulation of what Hill is trying to do overall: translate research into something people can actually use. Because understanding the science is only half the battle. The harder part is making it stick.

For those who want the evidence without the noise, The Proof is a reliable place to start.

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Join Simon Hill as he sits down with the world’s leading experts for all The Proof you need to live better for longer.

A space for science-based conversation

Simon explores the health and longevity benefits that come with mastering physical exercise, nutrition, mindfulness, recovery, sleep, and alignment.

Get the facts, nuance, and trustworthy recommendations — without the hyperbole.

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The Surgeon Defending Statins, GLP-1s, and Ancel Keys

Dr Terry Simpson

Episode #421

The Living Proof Program is a science-based, habit-building challenge designed to optimise your physical and mental well-being, reduce your risk of chronic disease and help you live longer.

Working with an incredible team of health experts, we’ve created this zero-cost downloadable PDF to guide you through 12 life-changing weeks to boost your longevity.

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THE PROOF IS IN THE PLANTS

Our health is in a crisis and so is our climate.

What if there was a way of eating that may help us live healthier for longer and protect the future of our planet, too?

The good news is that evidence now shows a plant-based diet may offer us exactly that – and there’s now a way to to translate the science into actionable advice for everyday life.

Through 3 parts, The Proof is in the Plants will walk you through why we are confused about what to eat, how our food choices affect our health and how to make changes to your plate to lead a healthy plant-based lifestyle.

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Listen to my Masterclasses

Omega-3 vs Omega-6: The Ultimate Guide to Essential Fatty Acids

Fasting | Mastering Time-Restricted Eating

Female Health | Menopause, Hormone Replacement Therapy & How to Workout in Your 50’s,60’s

Protein | Amount, distribution, muscle growth, and longevity

…And more!

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Explore The Proof masterclass episodes, where we bring together the most valuable insights from multiple guest interviews on topics like protein, metabolic health, female health, ApoB, and fasting—combining their expert knowledge into one comprehensive, deep-dive experience.

Plant-Based Ferments

15 simple, affordable, and super delicious recipes to help you take your fermented food game to the next level.

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From the author of The Proof is in the Plants and creator of The Proof Podcast, Simon Hill

Lipid Cheat Sheet

Assess your risk, prevent and treat atherosclerotic cardiovascular disease (ASCVD).

+1-week meal plan for healthy cholesterol levels

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Get access to The Proof’s 2-week meal plan, simple, delicious and nutritious recipes, plus guides for supplements, blood testing, and more.

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Meet Simon Hill

Simon Hill is on a mission to help people fuel their bodies to achieve their health and wellness goals, reduce their risk of developing chronic disease, and add more years to their life. In 2021 he published his book The Proof is in the Plants, with Penguin Random House. It is now a recognized bestseller, having shot up the charts to become the #1 non-fiction book Australia-wide in its debut week.

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MEDICAL DISCLAIMER

The information found on theproof.com or any of its media platforms is intended for informational and educational purposes only. Any statements made on these platforms are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult with your medical practitioner before making any changes to your current diet and lifestyle.

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From the author of The Proof is in the Plants and creator of the Proof Podcast, Simon Hill

2-Week Meal Plan

Plant curious? Experience the benefits of eating more plants with this 2-week plant-based meal plan! Not only will eating this way reduce your risk of chronic disease in the long-term, it will leave you feeling better today, too.

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Design Spells · Design details that feel like magic

When Good Design Feels Like Magic There's a moment every digital product user has experienced — a small interaction that stops you in your tracks. A button that bounces just right, an animation that somehow mirrors exactly what you were thinking, a hidden easter egg that makes you laugh out loud. These aren't accidents. They're the result of deliberate, often painstaking design decisions that most users will never consciously notice — and that's precisely the point. Design Spells is a curated collection dedicated to cataloguing exactly these moments: the micro-interactions, animations, and hidden details that separate good software from software people genuinely love. The Art of the Invisible Detail Small Touches, Big Impressions What makes a design detail "magical"? The best ones share a common trait: they feel inevitable in hindsight. When you pull down to refresh in the Claude app and something satisfying happens, you weren't expecting it — but it feels completely right. When Threads softly animates the reveal of spoiler content, the gesture respects both the reader's anticipation and the original poster's intent. The mechanic is functional, but the execution is what you remember. This is what designers call delight — and it's increasingly understood not as a luxury but as a core pillar of great user experience. Research consistently shows that emotionally resonant interfaces build trust, encourage return visits, and reduce friction in subtle but measurable ways. Easter Eggs Still Matter Some of Design Spells' most charming entries lean into pure playfulness. YouTube, for instance, hides a behaviour most of its billions of users have never discovered: type the word "awesome" while a video is playing, and the progress bar erupts into a flashing rainbow of colours. It does nothing useful. It is purely, joyfully unnecessary — and that is exactly why it works. Easter eggs like this trace their roots back to early video game culture , where developers would hide secret rooms or messages as personal signatures. In modern software, they serve a different but equally human purpose: they signal that real people built this thing, people who had fun doing it. Patterns Worth Paying Attention To Browsing the Design Spells archive reveals some clear trends in where the most thoughtful design energy is being spent right now. Onboarding as a First Impression Two recent entries highlight how seriously leading apps are taking their onboarding flows. Perplexity , the AI-powered search tool, uses its onboarding sequence to teach keyboard shortcuts through a mini interactive tutorial — turning what could be a dull instruction screen into something closer to a game. Wabi takes a different approach, asking users to swipe up to enter , transforming a mundane "get started" button into a gesture that immediately trains the user's muscle memory. The logic here is sound: onboarding is the highest-stakes moment in any app's relationship with a new user. If you can make that moment feel considered and even fun, you've already differentiated yourself from most of the competition. Motion as Communication Animation appears throughout the Design Spells catalogue not as decoration but as a language. Bevel's activity status animation, Sudoku a Day's animated launch screen, and Claude's pull-to-refresh all use motion to communicate something — that the app is alive, that it's working, that a transition is happening in a specific direction. When motion is used this purposefully, it reduces cognitive load rather than adding to it. This aligns with established principles from Google's Material Design and Apple's Human Interface Guidelines, both of which treat animation as a functional tool, not merely an aesthetic one. Skeuomorphism's Quiet Return There's a subtle but noticeable thread of skeuomorphic design running through newer entries — interfaces that borrow visual cues from the physical world to aid intuition. It's a far cry from the hyper-literal leather textures of early iOS, but the impulse is the same: help users understand how something works by making it feel familiar. Ghostty , a terminal app, lets users tap to cycle through icon styles — a small tactile metaphor for flipping through physical options. Why This Curation Matters Design Spells, created by Chester and Duncan, performs a genuinely useful function beyond simple inspiration-gathering. By naming and archiving these moments, it makes the invisible visible — both for designers looking to raise their own standards and for everyday users who want language for why some apps just feel better than others. The collection is a reminder that software, at its best, is a craft. The difference between an interface that works and one that people rave about often comes down to decisions made at the pixel level, decisions that never appear in a feature list or a press release. They just quietly make your day a little better — and you might not even know why. That's the spell.

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NBA on ESPN - Scores, Stats and Highlights

The NBA Finals Are Here: Knicks vs. Spurs and Why It's Must-Watch Basketball The 2026 NBA Finals have arrived, and the matchup is one few could have scripted at the start of the season: the New York Knicks against the San Antonio Spurs. Game 1 tips off Wednesday at 8:30 p.m. ET on ABC, and basketball fans have every reason to be glued to their screens. A Surprising Road to the Championship San Antonio's Remarkable Run The Spurs' appearance in the Finals is the feel-good story of the season. San Antonio hasn't been to the NBA's biggest stage since 2014, and most observers expected the team to still be firmly in its rebuilding phase. Instead, the Spurs are ahead of schedule — and it's no secret who's driving that acceleration. Victor Wembanyama, the generational French talent who entered the league just two years ago, has proven the hype was warranted. After eliminating the defending champion Oklahoma City Thunder in a dramatic seven-game Western Conference Finals, Wembanyama was seen visibly emotional when discussing head coach Gregg Popovich — a poignant reminder of the franchise's deep roots and what this run means to the organization. The Thunder, for their part, took the loss with class. Shai Gilgeous-Alexander, who won the MVP award this season, called the year "a failure" given the early exit — a sign of just how high OKC's expectations had risen. His team promised to "get better" with no excuses. New York's Improbable Journey On the Eastern side, the Knicks' path to the Finals has been equally cinematic. Led by Jalen Brunson, New York has rewritten expectations through bold front-office moves, a coaching overhaul, and a collective buy-in that's rare to see in a major market. Mitchell Robinson, recovering from surgery, is reportedly expected to play — a boost to a team that has leaned heavily on grit and depth throughout the playoffs. What Makes This Finals So Compelling A Classic Matchup of Styles This series offers the kind of stylistic contrast that makes for great basketball: The Knicks are built on toughness, half-court execution, and Brunson's clutch playmaking. They are physical, experienced in playoff pressure, and emotionally invested after years of irrelevance. The Spurs bring youth, pace, and the kind of fluid, team-oriented basketball that has long been a San Antonio hallmark — now filtered through Wembanyama's once-in-a-generation skill set. History Between These Teams This isn't the first time the Knicks and Spurs have met in the Finals. The two franchises have prior history on the sport's biggest stage, and trends from their last Finals matchup are already drawing attention from analysts and fans alike. That historical layer gives the series added emotional weight beyond just the present rosters. The Betting Lines and Fan Sentiment Interestingly, the oddsmakers and the betting public aren't entirely aligned. The San Antonio Spurs opened as slight favorites to win the championship — a nod to Wembanyama's ceiling and the team's momentum coming out of a brutal Western Conference. However, bettors themselves are reportedly heavily invested in the Knicks , suggesting public sentiment is riding with New York's experience and star power. That divergence between sharp money and public money often makes for unpredictable series — and adds another layer of intrigue to what's already a fascinating Finals. What to Watch Going Forward Beyond the games themselves, the broader NBA landscape is already shifting: The offseason machine is spinning. Teams eliminated from contention — including the Thunder, Cavaliers, Lakers, and Warriors — are already eyeing the 2026 NBA Draft and free agency to retool. Draft reform is coming. The NBA has approved significant changes to the draft lottery designed to reduce tanking. Whether those reforms will have the intended effect remains an open debate. Key free agents loom. Names like Austin Reaves and Mitchell Robinson (depending on how this series ends) headline an intriguing offseason class. For now, though, all eyes are on Wednesday night. Whether you're a lifelong Knicks believer, a Wembanyama watcher, or simply a fan of great basketball, this Finals promises to deliver.