Evidence-Based Strategies for Heart Health and Longevity | Highlights of 2025 (Part 2)

The Proof with Simon Hill

Simon Hill

Nutrition, Education, Self-improvement, Health & Fitness

4.9 • 3.1K Ratings

🗓️ 29 December 2025

⏱️ 138 minutes

🔗️ Recording | iTunes | RSS

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Summary

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. 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 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 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. 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. 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 FOR LIFE 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 $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Transcript

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0:00.0	Welcome back to The Proof and welcome to the Best of the Proof 2025, Part 2.
0:06.0	As we close out the year, I want to wish you a very happy new year, a year of great health in body, in mind and spirit, plenty of laughs, and perhaps most importantly, a year that is filled with incredible memories that deliver dividends for years to come.
0:23.6	In our last episode, Part 1, we revisited some of the biggest nutrition conversations of the year.
0:29.6	We covered protein, seed oils, the microbiome, and more.
0:34.6	Today in part 2, we're turning to what all of that ultimately impacts. Heart
0:40.0	health and blood pressure, including LDL, ABOB and hypertension, how the way we eat affects
0:46.6	the environment, what lactate and zone 2 training tells us about our metabolic fitness, how
0:52.2	lifestyle can influence cancer risk, and where creatine
0:55.3	really fits in when it comes to performance and healthy aging.
0:59.3	Here we go.
1:00.3	Best of the Proof, 2025, Part 2.
1:03.6	What is the optimal LDL cholesterol blood pressure for the general population who is wanting to prevent
1:20.1	cardiovascular disease as early in life as possible? What would you have told me to aim for if you
1:26.7	had have spoken to me at age 15 or 20?
1:30.3	Optimal for LDL cholesterol, for the general population, we'd have to start saying probably
1:40.3	under 70 milligrams per deciliter or lower.
1:45.6	Why do I even pick that number?
1:48.0	It's because the number of less than 70 milligrams per deciliter,
1:52.6	at least by studies done within the arteries,
1:55.2	intravascular ultrasound.
1:57.5	It's the display point where we know that the disease begins to regress and the progression
2:06.2	slows down.
	...

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