Muscle for Life with Mike Matthews

Ep. #1156: Simon Hill on the 10 Must-Track Health Metrics for a Longer Life

Jul 3, 2024

Physiotherapist and author Simon Hill shares the top 10 biomarkers for longevity. Topics include fat distribution, cardiovascular health, dietary fats, VO2 Max, strength training, and more. Practical tips for improving health and longevity are discussed.

01:20:09

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Simon Hill

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Quick takeaways

Tracking and optimizing 10 biomarkers related to cardiovascular health, musculoskeletal system, metabolic health, and psychological well-being significantly reduces the risk of chronic diseases and promotes longevity.

Understanding and optimizing ApoB, blood pressure, and VO2 max through lifestyle changes can prevent heart disease and improve overall health.

Proper sleep habits, meal timing, and macronutrient balance play key roles in optimizing biomarkers and reducing chronic disease risks.

Deep dives

The Importance of Tracking 10 Key Biomarkers for Health and Longevity

Tracking and optimizing 10 biomarkers related to cardiovascular health, musculoskeletal system, metabolic health, and psychological well-being significantly reduces the risk of chronic diseases and promotes longevity. By maintaining optimal biomarker levels, individuals can enhance their healthspan and reduce the impact of conditions like cardiovascular disease and non-alcoholic fatty liver disease. The 10 biomarkers offer insights into various physiological systems, and tracking them allows for personalized lifestyle interventions to improve overall health.

Optimizing Cardiovascular Training for VO2 Max

01:18

Optimizing Biomarkers for Better Health

01:22

Intro

3min

Exploring Key Health Metrics for Longevity and Healthspan

4min

Optimizing Health Through Tracking 10 Key Metrics

17min

Impact of Undersleeping on Health

6min

Promotion of award-winning fitness books and programs for sustainable body transformation

2min

Optimizing Health Metrics for Cardiovascular Health

28min

Importance of Moderate Intensity Cardio and Blood Pressure Management

9min

The significance of measuring health metrics for optimal health and motivation

4min

Importance of Tracking Health Metrics for Long-Term Health and Longevity

2min

10.

Closing Information, VIP Coaching Service Advertisement, and Feedback Request

4min

What are the top ten “biomarkers” that can help you predict how long and healthy your life will be? And how can you track and improve these to increase your chances of a healthier, longer life?

In this episode, I chat with Simon Hill, a physiotherapist, nutrition scientist, podcaster, and author of The Proof is in the Plants. We discuss his "Living Proof Challenge," a 12-week program aimed at fostering habits that enhance both physical and mental health, lower the risk of chronic diseases, and help you live a longer life.

In this episode, you’ll learn . . .

And more . . .

So, whether you're aiming to enhance your longevity, optimize your health, or deepen your understanding of the biomarkers that predict lifespan, this episode offers invaluable insights and practical tips.

Timestamps:

(4:20) What are the ten most important biomarkers for longevity and why do they matter?

(15:58) Are there other factors that influence fat distribution toward visceral fat?

(24:23) Does lack of sleep correlate with the accumulation of visceral fat?

(32:07) How important is cardiovascular health for longevity?

(44:18) Is it true that eating a significant amount of dietary fat can improve your hormonal profile?

(45:51) What practical steps can people take to slow cholesterol accumulation?

(48:14) The truth about seed oils

(50:45) Why is consuming large amounts of butter unhealthy?

(55:51) What is VO2 Max and why does it matter?

(01:00:09) How does strength training relate to VO2 Max?

(01:04:36) Why is blood pressure important for longevity?