Simon Hill, nutrition expert & physiotherapist, introduces The Living Proof Challenge, a 12-week protocol to optimize health, fitness & longevity. They discuss important biomarkers, cardiovascular health, atherogenic lipoproteins, blood pressure monitoring, metabolic health, falls prevention, psychological well-being, and the role of supplements.
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Quick takeaways
The Living Proof Challenge is a no-cost, science-based, habit-building protocol designed to optimize physical and mental well-being, reduce chronic disease risk, and promote longevity.
Improving metabolic health is crucial for reducing the risk of chronic diseases like type 2 diabetes, non-alcoholic fatty liver disease, and cardiovascular issues.
Losing around 7-8 kilograms can lead to the normalization of markers related to type 2 diabetes, even in individuals with a normal BMI.
Maintaining strong muscles and bones through grip strength and bone mineral density is essential for preventing falls, fractures, and cardiovascular disease risk.
The 12-week Living Proof Challenge focuses on nutrition, exercise, sleep, and emotional well-being, providing guidance and evidence-based changes to improve longevity and overall health.
Deep dives
Inside Tracker offers personalized health optimization through comprehensive testing
Inside Tracker provides comprehensive blood testing, DNA analysis, sleep and fitness tracker data, and analysis of daily habits to identify specific areas of health that require improvement. By measuring these factors, individuals can gain valuable insights and guidance to improve heart health, cognition, metabolism, sleep, stress levels, and overall well-being.
The 12-week challenge focuses on evidence-based habit-building for optimal health
The 12-week challenge, created by a nutrition expert and physiotherapist, aims to provide individuals with a solid framework for improving their nutrition, fitness, longevity, and well-being. The challenge centers around 10 key truths related to cardiovascular health, metabolic health, musculoskeletal health, and emotional well-being. Participants are encouraged to measure baseline health, implement evidence-based lifestyle habits, and test their biomarkers again at the end to assess progress and improvements.
Understanding metabolic health and its impact on overall well-being
Metabolic health plays a crucial role in overall health and longevity. Key markers, such as triglyceride levels, waist circumference-to-height ratio, fasting blood glucose, and HbA1c, provide insights into an individual's metabolic health status. These markers indicate whether fat is being stored in the right places, and whether the body can efficiently convert energy into usable form. Maintaining good metabolic health is important to prevent conditions like type 2 diabetes, non-alcoholic fatty liver disease, and cardiovascular issues.
Testing and interventions to improve key health markers
To address metabolic health, participants are encouraged to measure triglycerides, waist circumference, fasting blood glucose, and HbA1c. If these markers are outside the optimal range, lifestyle interventions, such as improving nutrition, increasing physical activity, and managing stress, can be implemented. The 12-week challenge provides guidance and support for individuals to make evidence-based changes and improve their metabolic health, thus reducing the risk of chronic diseases and enhancing overall well-being.
Weight loss and type 2 diabetes
Research suggests that weight loss can have a positive impact on markers of type 2 diabetes even in individuals with normal BMI. Losing around 7-8 kilograms can lead to normalization of markers, such as fat levels in the pancreas and liver.
Metabolic health and mortality
Poor metabolic health, including conditions like metabolic syndrome and type 2 diabetes, significantly increases the risk of cardiovascular disease and mortality. Improving metabolic health is crucial for reducing the burden of chronic diseases.
Musculoskeletal health and grip strength
Grip strength is a useful indicator of overall body strength and is highly predictive of mortality and cardiovascular disease risk. Maintaining strong muscles and bones, measured by bone mineral density, is essential for preventing falls and fractures, particularly in postmenopausal women.
The 12 week challenge and its focus on nutrition, exercise, sleep, and emotional well-being
The 12 week challenge outlined in the podcast focuses on improving longevity and overall health through specific lifestyle habits. These habits are divided into four key areas: nutrition, exercise, sleep, and emotional well-being. Each week, participants focus on different aspects of these areas, gradually building on their practices over the 12 week period. The challenge aims to shift individuals' longevity score and provide tangible evidence of improved health. Perfect adherence is not necessary, as even 70-80% adherence can yield improvements in health.
The importance of habit changes for nutrition, exercise, and sleep
The challenge emphasizes the significance of habit changes in nutrition, exercise, and sleep for improved health. Specific recommendations are provided, such as optimizing protein intake for various health benefits, including strength and cardio metabolic health. The challenge also encourages cooking with healthier fats like olive or avocado oil. In terms of exercise, participants are encouraged to engage in zone 2-3 training for 150 minutes per week, along with resistance training twice a week. Sleep is addressed by focusing on sleep duration, aiming for 7-8 hours per night, and considering the impact of light exposure and meal timing on circadian rhythms. The challenge provides guidelines and tips for setting up a routine that supports better sleep and metabolic health.
To welcome 2024, I'm joined by recurring podcast favorite Simon Hill—a nutrition expert, physiotherapist & host of The Proof podcast—to introduce The Living Proof Challenge: a no-cost, science-based, habit-building protocol designed to optimize your physical and mental well-being, reduce your risk of chronic disease, and promote longevity.
This free 12-week challenge focuses on improving the most important markers with a sustainable structure stress-tested to uplevel well-being with staying power.
Today Simon explains how the Living Proof Challenge works, the science he relied on to create it, and how it will inform your health, fitness, and longevity. We also discuss the 10 most important biomarkers for long-term health, the four key systems of the body this challenge is designed to address, and how you can optimize this challenge based on your own unique biology.
Now is the time to take action for yourself. New habits are the product of new decisions coupled with the best tools. And Simon has provided us with just that.
The Living Proof Challenge begins on February 1st, 2024. To learn more and sign up, CLICK HERE.
