The most important health test people are overlooking | Simon Hill, Msc

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 19 August 2025

⏱️ 58 minutes

🔗️ Recording | iTunes | RSS

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Summary

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, this episode could change, and even save, your life. Introduction: Understanding High Blood Pressure & Its Dangers (00:00) How Common is Hypertension? (05:53) Why Hypertension Has No Symptoms: The "Silent Killer" Explained (07:52) Blood Pressure Numbers Explained: What Do Your Readings Mean? (10:00) How to Measure Blood Pressure Accurately (12:34) Getting an Accurate Reading at the Doctor's Office (14:14) 5 Steps to Accurate Home Blood Pressure Monitoring (16:17) Lifestyle Changes vs. Medication for High Blood Pressure (19:14) 6 Lifestyle Strategies to Lower Blood Pressure Naturally (24:29) DASH Diet for Hypertension & Other BP-Lowering Foods (26:45) What’s the Best Sodium and Potassium Balance for Heart Health? (30:37) How Does Your Gut Microbiome Affect Blood Pressure? (35:15) What’s the Best Exercise for Hypertension? (37:40) Does Alcohol Affect Your Blood Pressure? (43:19) How Coffee & Sugary Beverages Affect Your Blood Pressure (47:50) Smoking, Stress, and Other Lifestyle Factors Affecting BP (49:42) Your Action Plan for Healthy Blood Pressure (51:02) 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. 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. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code LIVINGPROOF for up to 35% off your first order at livemomentous.com 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 AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. 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.

Transcript

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0:00.0	Are you overlooking your most important vital sign? Right now, millions of people, maybe even you,
0:08.1	are walking around with a silent condition that's quietly damaging the arteries, kidney, and brain.
0:14.7	And most of us have no idea. More people die from this one risk factor than smoking or even high cholesterol.
0:21.6	I'm talking about high blood pressure, the silent killer.
0:25.6	This might be the most important health conversation that you and I have this year.
0:32.6	Today I've distilled over 100 pages of the latest European ESC and American ACC ACCA guidelines
0:40.8	into a clear practical guide that you can act on right away, whether you want to prevent it,
0:46.8	manage it, or simply understand your numbers. And here's the good news. Get this right and you can
0:53.3	add years, maybe even decades, to your life.
0:57.0	In this episode, we will cover what high blood pressure actually is, who it affects, the damage that it causes if left unchecked,
1:07.0	how to measure blood pressure at home properly, and the six most effective lifestyle
1:14.1	strategies to lower it, which if stacked together, could help you reduce your blood pressure
1:19.6	by 25 points or more. Even if your blood pressure is normal, or you haven't checked it
1:26.5	since high school, stick with me.
1:28.4	This episode might just change your life.
1:32.1	One of the coolest things that I've done recently in LA is create a space where people can get their hands in the soil.
1:39.8	Learn a bit about science and eat amazing food all in one afternoon.
1:44.1	I host an Airbnb experience
1:46.0	at Little City Farm where guests join me and Jenny, the farm's owner, for a tour of the gardens.
1:52.1	We forage for ingredients and then we make pizza together. But it's not just any pizza. It's gut-friendly,
1:57.5	plant-diverse, wood-fired magic. We finished by sitting around the table together,
2:02.3	enjoying a farm-fresh dinner and real conversations about health, food and life. And of course,
	...

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