This episode originally aired on The Adversity Advantage, hosted by Doug Bopst—a personal trainer, author, and former addict who transformed his life through fitness. His podcast dives deep into health, mindset, and resilience to help people unlock their full potential.

In our conversation, we break down the science of longevity, nutrition, and optimal health. We discuss the best dietary patterns for longevity, the debate around red meat and seed oils, and why exercise is essential for long-term health.

Topics Covered:

• What does the science say about longevity and diet?
• Are seed oils really harmful, or is the science misunderstood?
• The real risks of red meat and saturated fats for long-term health
• How ultra-processed foods impact metabolic health
• The importance of protein intake for longevity and muscle preservation
• Why exercise is just as crucial as diet for healthspan
• The Living Proof Challenge – a zero-cost 12-week longevity program

Join the Living Proof Challenge: theproof.com/livingproof

You can connect with Doug through his Podcast Website, where he shares insightful conversations on health, fitness, and personal transformation. Follow him on Instagram for daily inspiration and expert advice, subscribe to his YouTube channel for in-depth discussions and interviews, and stay updated with his latest thoughts on X.

• Introduction (00:00)
• Discussing the Best Dietary Patterns for Longevity (00:53)
• Debating Meat-Based Diets and Long-Term Health (04:33)
• Health Implications of Red Meat Consumption (09:54)
• Practical Steps for Improved Health & Longevity (22:50)
• Understanding Amino Acids and Protein Sources (34:01)
• The Importance of Exercise for Longevity (34:50)
• Exercise Protocols for Optimal Health (35:47)
• Resistance Training and Its Benefits (37:43)
• Cardio and Resistance Training Balance (41:30)
• Intermittent Fasting and Meal Timing (52:40)
• The Role of Light and Circadian Rhythms (56:20)
• Insights on Longevity and Nutrition (59:47)
• The Importance of Relationships for Happiness (01:04:01)
• Conclusion (01:09:17)

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This episode is brought to you by:

38TERA

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Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com

• Host of The Proof with Simon Hill

• Author of The Proof is in the Plants

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Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.