I Did Prolon for 5 days And Here's What Happened To My Bloodwork | Simon Hill
Simon Hill completed a 5-day ProLon fasting-mimicking diet for the second time and reports positive results including improved metabolic markers (HbA1c, triglycerides, fasting glucose), weight loss primarily from fat, better focus and energy, and reduced sugar cravings. ProLon is based on 25+ years of research from Valter Longo's lab and is the first nutrition protocol shown in human trials to trigger autophagy while still eating food.
Summary
Simon Hill shares his personal experience completing a 5-day ProLon fasting-mimicking diet program. ProLon works by providing real food across five days with carefully balanced macronutrient ratios (fat, protein, carbohydrates) that keep the body in a fasted state. The program is grounded in over 25 years of research from Valter Longo's lab at USC Longevity Institute, with additional validation from Stanford and Mayo Clinic. The primary mechanism is triggering autophagy—the body's cellular cleanup process—which typically requires 72+ hours of fasting, but ProLon achieves this while allowing food consumption.
The practical experience was positive for Hill. The program comes in five pre-packaged daily boxes containing soups, nut bars, olives, crackers, and teas, eliminating decision-making about what to eat. Over the five days, Hill reported feeling "lightened up" with significantly reduced cravings for sweet foods. Post-program, his focus and energy improved beyond expectations, and he lost several kilograms or pounds—primarily from fat while muscle was preserved, which aligns with research findings.
Most significantly, Hill's blood work showed measurable improvements in key metabolic markers: HbA1c, triglycerides, and fasting blood glucose all moved in positive directions. Research suggests that three-monthly cycles (5-day periods per month for 3 consecutive months) were associated with a 2.5-year reduction in biological age on average in healthy adults, though Hill notes results vary individually. Based on these outcomes, Hill states he will continue doing ProLon quarterly for metabolic health maintenance, and he recommends it as a safe, evidence-backed nutrition program.
About this episode
After completing his second round of Prolon, a five-day fasting mimicking diet built on more than 25 years of research from Valter Longo's lab at USC's Longevity Institute (with additional work at Stanford and Mayo Clinic), Simon shares what actually happened to his bloodwork, including movement in HbA1c, triglycerides, and fasting glucose. He walks through the research on autophagy and why a food-based protocol may be a more sustainable path to cellular repair than a true water-only fast, for anyone already tracking their own biomarkers. 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 https://theproof.com/friends/. • The Proof with Simon Hill - https://theproof.com/podcast/ • Book: The Proof is in the Plants - https://theproof.com/book/ • Apple Podcast - https://podcasts.apple.com/gb/podcast/the-proof-with-simonhill/id1367773989 • Spotify - https://open.spotify.com/show/7bAIJCVgnquxXZuQCdZyTi • Instagram - https://www.instagram.com/theproof/ • Twitter - https://twitter.com/theproof • Facebook - https://www.facebook.com/theproofwithsimonhill • Plant-Based Ferments Guide - https://theproof.com/ferments/ • Two-week meal plan - https://theproof.com/mealplan/ • Plant Performance - https://theproof.com/plant-performance/ • Use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends.
Key Insights
- ProLon is the first nutrition protocol shown in human trials to directly trigger autophagy despite eating food, making it a more adherent alternative to prolonged water-only fasting
- Hill's blood work showed improvements across multiple metabolic markers (HbA1c, triglycerides, fasting blood glucose) after completing the 5-day program, with weight loss primarily from fat while muscle was protected
- Research shows three-monthly cycles of ProLon (5-day periods per month for 3 months) were associated with an average 2.5-year reduction in biological age in healthy adults, though results vary individually
Topics
Transcript
[0:00] I just finished doing five days of ProLon. It's the second time I've done this program this year, and a lot of you have been asking me about this. So, here is an honest reflection of my experience. ProLon is a fasting-mimicking diet. During the program, you eat real food across five days, but the macronutrient ratios, the amount of fat, the amount of protein, the amount of carbohydrates keeps your body in a fasted state. And the protocol comes out of more than 25 years of research from Valter Longo's lab at USC Longevity Institute along with some [0:31] additional work at Stanford and the Mayo Clinic. And the idea with this program is that prolonged fasting of…
Full transcript available for MurmurCast members
Sign Up to AccessMore from The Proof with Simon Hill
Can diet and exercise really stop clogged arteries from getting worse? | The Proof EP#404
The 1994 SCRIPT study demonstrated that intensive lifestyle interventions combining diet, exercise, smoking cessation, and medication management can slow atherosclerosis progression by 47% compared to standard care, while also significantly reducing cardiac hospitalizations over a 4-year period.
What is the healthiest high-protein food you should be eating daily? | David Katz | EP#405
David Katz argues that beans, lentils, chickpeas, and legumes are the healthiest high-protein foods because they provide both quality protein and fiber, optimally feeding the microbiome. He contends that adding beef or full-fat dairy to diets typically displaces fiber-rich foods, worsening both the excess saturated fat intake and the already-deficient fiber levels in American diets.