A 12-Week PROTOCOL TO OPTIMIZE HEALTH, FITNESS & LONGEVITY In 2024 | Simon Hill

Nutrition expert Simon Hill introduces The Living Proof Challenge: a 12-week, no-cost, science-based habit-building protocol to uplevel your nutrition, fitness, longevity & mental well-being in 2024. To learn more about the challenge & sign up GO HERE: https://theproof.com/livingproof/ INSIDE TRACKER DISCOUNT 25% off all InsideTracker tests with the code RICHROLL at https://insidetracker.com/richroll ADDITIONAL DISCOUNTS All challenge participants are eligible for more partner discounts relevant to the challenge, which you will find in the Living Proof Challenge materials at http://theproof.com/livingproof CITATIONS Comprehensive evidentiary support for Simon's many statements can be found on the episode page by clicking the ‘References’ tab at: https://bit.ly/richroll804 SHOW NOTES & MORE https://bit.ly/richroll804 RICH ROLL X ON https://www.on-running.com/en-us/stories/rich-roll ✌🏼🌱 - Rich LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: http://bit.ly/rrpitunes Spotify: http://bit.ly/rrpspotify Google: http://bit.ly/rrpgooglepods Meal Planner: http://meals.richroll.com Voicing Change Book: http://richroll.com/vc Clips Channel: https://www.youtube.com/c/RichRollPodcastClips Newsletter: http://bit.ly/rollcallemail TIMESTAMPS 00:00:00 Intro 00:01:09 A New Challenge For The New Year 00:07:34 Framework for a Comprehensive Health Challenge 00:11:42 The Ten Truths and the Challenge 00:13:10 The Challenge Timeline 00:15:54 Understanding Baseline Health and Measuring the Ten Truths 00:19:29 The Ten Truths 1 - Cardiovascular 00:24:12 The Importance of ApoB in Predicting Cardiovascular Disease 00:27:34 The Significance of Lp(a) 00:32:22 Ad Break 00:33:35 The Ten Truths 2 - Blood Pressure 00:37:50 The Ten Truths 3 - VO2 Max 00:44:23 Methods to Test VO2 Max 00:50:15 Triglycerides, Waist Circumference, Fasting Blood Glucose, and HbA1c 00:54:12 Personal Fat Threshold and the Storage of Fat 00:58:17 The Ten Truths 4 - Triglycerides 00:59:14 The Ten Truths 5 - Waist Circumference to height ratio 00:59:45 The Ten Truths 6 - Fasting Blood Glucose 00:59:59 The Ten Truths 7 - Hba1c 01:02:49 Metabolic Health and Mortality 01:03:43 Ad Break 01:03:53 The Ten Truths 8 - Grip Strength 01:10:06 The Ten Truths 9 - Bone Mineral Density 01:15:01 The Musculoskeletal System 01:16:02 Interventions for Improving Bone Mineral Density 01:18:07 Accurate Measurement of Bone Mineral Density 01:24:39 The Ten Truths 10 - Flourishing Scale 01:27:48 The Importance of Relationships 01:29:59 The Benefits of Being of Service to Others 01:34:34 Emotional Well-Being in the Flourishing Scale 01:35:36 The 12-Week Challenge and Lifestyle Habits 01:40:27 Exercise Time Commitment 01:41:46 Sleep Duration and Circadian Rhythms 01:46:28 The Timing of Our Food 01:47:42 Circadian Eating Window 01:48:59 Impact of Chronic Circadian Disruption 01:54:15 Mental Wellbeing and Regret 01:59:14 The Challenge and Future Plans 02:01:28 Supplements and Their Role 02:05:37 Medical Interventions and Medications 02:09:34 The Ten Truths Review 02:10:14 Living in Blue Zones 02:11:36 Maze vs Labyrinth 02:16:10 Final Thoughts CONNECT WITH RICH ✩ Website - http://richroll.com​ ✩ Rich Roll Podcast - https://richroll.com/all-episodes/ ✩ Instagram - https://www.instagram.com/richroll/ ✩ Twitter - https://twitter.com/richroll ✩ Facebook - https://www.facebook.com/richrollfans ✩ Strava - https://www.strava.com/athletes/14443?oq=rich ✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/ ✩ Meals - http://meals.richroll.com​ ✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/ ✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/ ✩ Support - https://www.patreon.com/richroll FILMED AND EDITED BY BLAKE CURTIS & DAN DRAKE https://www.blakecurtis.net/ https://www.dandrake333.com/ * * * * * NEW TO RICH? Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles: http://bit.ly/otillonyt http://bit.ly/vegansglam I LOVE MAIL! SEND IT HERE: 2630 Conejo Spectrum St. Thousand Oaks, CA 91320 #richroll #richrollpodcast