Do women really need a completely different training plan to men, or has the "women are not small men" message been taken too far? I am joined by exercise scientist Dr Lauren Colenso-Semple to explore what the science actually shows about female physiology, menstrual cycles, menopause and strength training. We look at how women respond to exercise in real outcome studies, where hormone based claims come from, and how to build a simple, effective programme without getting lost in unnecessary comp...
Nov 17, 2025•1 hr 24 min
Protein is one of the most talked-about nutrients, yet confusion remains about how much we need and which sources are best. I am joined by Dr Matthew Nagra to unpack the science on protein intake, plant versus animal sources, and how to build strength and longevity without compromising your health or the planet. What We Cover The evidence-based protein range for muscle and strength How plant and animal protein compare when total intake is matched Why training drives results more than protein alo...
Nov 10, 2025•1 hr 51 min
I’m joined by author and coach Axel Schura to explore how hardship can lead to transformation. Axel shares his story of stage four cancer and the mindset shifts that inspired his new book “Maybe This Is Happening For You, Not To You”. We discuss fear, recovery, and how to find strength and meaning when life feels uncertain. What We Cover Shifting from “why me” to “what now” Facing fear with curiosity and compassion Tools for anxiety and rebuilding confidence Lessons from Viktor Frankl and the Ch...
Nov 03, 2025•1 hr 43 min
Dr Dawn Mussallem’s life has defied all odds. After surviving stage 4 cancer, severe heart failure, and a heart transplant, she ran a marathon just one year later. In this conversation, I sit down with Dawn as she shares what she’s learned about resilience, faith, and the science of healing. We explore the mindset behind recovery, how food and lifestyle can prevent disease, and the lessons from decades of cancer research and clinical care. It’s a deeply human discussion on what it means to live ...
Oct 27, 2025•2 hr 54 min
In this episode, I continue my conversation with Dr Raymond Townsend, Professor of Medicine at the University of Pennsylvania. We explore how to optimise and treat high blood pressure through lifestyle, medication and a deeper understanding of the latest clinical evidence. Dr Townsend explains how much risk reduction comes from lowering blood pressure, what the newest AHA/ACC guidelines recommend, and how diet, exercise and sleep all play a role in protecting your arteries, kidneys and brain. Wh...
Oct 21, 2025•2 hr 13 min
In this episode, I am joined by Dr Raymond Townsend, Director of the Hypertension Programme at the University of Pennsylvania. We discuss what drives high blood pressure, how it affects the body, and practical steps to protect your heart, kidneys and brain. Dr Townsend explains how genetics, age, lifestyle and arterial stiffness contribute to hypertension, how to measure blood pressure correctly, and why early action and empathy make such a difference in long-term outcomes. What We Cover Underst...
Oct 13, 2025•1 hr 8 min
In this episode I am joined by Dr Iñigo San Millán, exercise physiologist, researcher, and coach to Tour de France champion Tadej Pogačar. His work places lactate at the centre of human health, showing it as a fuel and biomarker rather than a waste product. We discuss how lactate offers a new lens on mitochondrial health, what Zone 2 training really achieves, and why these insights apply to both elite athletes and anyone seeking longevity. What We Cover Lactate myths and the truth about its role...
Oct 06, 2025•1 hr 27 min
What happens when you suddenly lose hearing in one ear? In this solo episode, I share my experience with sudden sensorineural hearing loss, from the moment it struck to the treatments I pursued and the outcome. Along the way I explain what the evidence says about oral steroids, intratympanic injections, hyperbaric oxygen therapy, and more, while also reflecting on the emotional side of navigating this health scare. What I Cover The onset and diagnosis of sudden hearing loss Oral steroids, intrat...
Sep 29, 2025•50 min
In this episode, I’m joined by Dr Jed Fahey, nutritional biochemist who pioneered sulforaphane research at Johns Hopkins, and Doug Evans, author of The Sprout Book . We discuss why broccoli sprouts are one of the most powerful foods you can grow at home and how to use them safely and effectively. Jed explains the science of sulforaphane and the strongest clinical evidence so far, while Doug shares practical advice for sprouting at home, seed safety, and making sprouts part of everyday meals. Wha...
Sep 22, 2025•2 hr 24 min
In this episode, I’m joined by Hannah Ritchie, senior researcher at Our World in Data and author of Clearing the Air . We dive into the data behind climate change, exploring what’s driving it, how solutions are developing, and why optimism is not misplaced. Hannah breaks down the role of food, energy, and industry in emissions, explains where media narratives can create “climate whiplash,” and shares why imperfect solutions still move us in the right direction. What We Cover Food, diet, and agri...
Sep 15, 2025•2 hr 4 min
What does balance really mean for diet, and why is nuance so often lost in nutrition debates? In this episode, I sit down again with Dr David Katz to explore diet quality, ultra-processed foods, supplements, and the broader links between human and planetary health. In this episode, we cover: Why balance is the key to diet quality Beef, ethics, and planetary health Keto and carnivore, the rise of anecdotes online Ultra-processed foods and why they drive overeating Supplements, evidence, controver...
Sep 08, 2025•2 hr 2 min
In this episode, I’m joined by Dr Tom Dayspring and Dr Dan Soffer for a comprehensive look at lipid-lowering therapy. We unpack the science behind statins, ezetimibe, PCSK9 inhibitors, fibrates, and newer agents like bempedoic acid, asking what really works, who should take them, and how early treatment might prevent disease. From guideline thresholds to real-world decision making, historical trials to future therapies, this conversation offers clarity on one of the most important areas in cardi...
Sep 01, 2025•1 hr 50 min
In today’s episode, I sit down with Professor Susan Davis, an endocrinologist and one of the world’s foremost experts on hormones in women’s health. We explore the role of testosterone in women, separating fact from fiction, and tackling the common myths that circulate online and in the media. Susan shares what decades of research actually show about testosterone therapy, its benefits, limitations, and safety, and why participation in clinical trials is essential for moving the science forward. ...
Aug 25, 2025•1 hr 6 min
High blood pressure, often called the silent killer, is the most deadly modifiable risk factor worldwide. In this solo episode, I break down the latest European and American blood pressure guidelines into a simple, actionable framework. I explain what blood pressure is, why it matters, how to measure it correctly at home, and the lifestyle changes that can lower it as effectively as first-line medication. Whether you want to prevent hypertension, manage it, or simply understand your numbers, thi...
Aug 19, 2025•57 min
In this masterclass, I break down the science of gut health and how to use it to your advantage. You’ll learn the different types of fiber, the benefits of fermentation, and how your gut microbes influence digestion, immunity, and even mood. Plus, I share practical tips for increasing fiber without discomfort and simple ways to nurture a thriving microbiome. 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 a...
Aug 11, 2025•2 hr 37 min
In this solo episode, I break down the most common supplements, including vitamin D, omega-3s, creatine, B12, and probiotics. I share what the science really says about their effectiveness, safety, and who actually needs them. I also explain how I use blood test data to make smarter supplement decisions and why testing beats guessing every time. What I cover: Vitamin D and optimal levels Who really needs omega-3s Creatine’s brain and performance benefits Iron, B12, and nutrients to monitor on a ...
Aug 06, 2025•2 hr 17 min
In this episode, I’m joined by Dr. Rupy Aujla, NHS GP and founder of The Doctor’s Kitchen, to explore how food and lifestyle medicine can transform our health. We talk about his personal journey, why the medical system still overlooks nutrition, and how we can use simple, evidence-based principles to prevent disease and feel better. What we cover: Rupy’s story and why food became central to his practice The gap in nutrition training for doctors Lifestyle medicine and chronic disease Building a j...
Jul 28, 2025•1 hr 37 min
This episode is the uncut conversation with Dr. Thomas Dayspring and Dr. Dan Soffer, unpacking the results of my coronary CT angiogram and CACS score. We explore what these scans reveal about cardiovascular risk, why good bloodwork isn’t always enough, and how to use tools like ApoB, Lp(a), and imaging to get a clearer picture of heart health. We also discuss statins, lifestyle changes, and the value of early prevention. Topics we cover: My coronary scan results explained What drives plaque and ...
Jul 21, 2025•1 hr 6 min
I just got back my latest blood test results, including over 100 biomarkers like hormone levels, nutrient status, cardiovascular risk, and my estimated biological age. In this solo episode, I walk you through the data and share what I’m doing to stay ahead of potential health issues before they snowball. In this episode: Testosterone, estrogen, and fertility markers B12, omega-3s, vitamin D, and a copper blind spot Thyroid & metabolic health LDL cholesterol and ApoB flagged for action Enviro...
Jul 14, 2025•34 min
After 10 years of great blood work on a plant-based diet, I took things further with a coronary calcium scan and CT angiogram to see what’s really happening inside my arteries. The results? I have early signs of plaque. In this episode, I break down my numbers and speak with cardiologists Dr. Thomas Dayspring and Dr. Dan Soffer about what they mean for my long-term risk and yours. What we cover: My CT angiogram and CAC results How much plaque I have and where What ApoB and lifetime cholesterol e...
Jul 08, 2025•57 min
What does it really mean to eat well? In this episode, nutrition scientist Dr. Flávia Fayet-Moore joins me to explore the science of nutrient density, where most people fall short on key micronutrients, and why healthy eating doesn't have to mean giving up enjoyment or accessibility. We talk about the unintended effects of food messaging, the nuance of ultra-processed foods, and how better communication can actually improve population health. Topics covered: Intro (00:00:00) Why Nutrition Scienc...
Jun 30, 2025•2 hr 1 min
In this solo episode, I unpack the controversial new KETO-CTA study and why its conclusions about cholesterol, ApoB, and ketogenic diets aren’t as clear as they seem. We break down what the study really found, how it was communicated, and what it means if you (or someone you care about) is following a high-fat, low-carb diet with elevated LDL-C. With expert commentary from Dr. Alan Flanagan, we explore: Who Lean Mass Hyper-Responders (LMHRs) are Why the study isn’t actually a “trial” The missing...
Jun 24, 2025•49 min
In this rapid-fire solo episode, I’m answering your questions straight from the community. From creatine and multivitamins to cardiovascular risk, sea moss, weight gain, soy, grief, and more, no fluff, just focused insights backed by science. What I cover: What matters more when choosing creatine: NSF certification or Creapure Should you take creatine daily? Healthy weight gain strategies Key cardiovascular blood markers to track How to manage high Lp(a) and familial hypercholesterolemia Thought...
Jun 16, 2025•51 min
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...
Jun 09, 2025•1 hr 21 min
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 buildin...
Jun 02, 2025•1 hr 9 min
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 athero...
May 26, 2025•2 hr 12 min
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 o...
May 19, 2025•1 hr 51 min
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 conve...
May 12, 2025•1 hr 45 min
In this AMA episode of The Proof , I take your questions on everything from reversing plaque buildup to fasted cardio, the safety of seed oils, and how to bounce back after antibiotics. These episodes are a chance to share where my thinking is currently at grounded in science, but always evolving. In this episode, I cover: Most underrated foods for long-term health Can we reverse plaque in arteries or just slow it down? Seed oils: worth avoiding or overblown fear? Gut health recovery post-antibi...
May 07, 2025•40 min
In this solo episode of The Proof, I explore how to turn your gut into a thriving ecosystem and what might be silently harming it. You’ll learn the top 3 things to do for your microbiome, the 3 biggest mistakes to avoid, and how to support gut recovery after antibiotics. Specifically, I cover: How your microbiome affects immunity, mood, metabolism, and more The best foods and habits to feed your gut My antibiotic recovery protocol Why plant diversity matters more than your diet label Gut health ...
Apr 30, 2025•34 min
