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With the new year comes a sense of new possibility and promises of self-betterment.
Most of us resolve to improve our health, fitness, and well-being in one way or another. For some that New Year’s promise results in lasting changes. For others, it leads to short-lived and less-than-stellar results.
Growth is never instantaneous. It’s messy. Non-linear. And there is no one-size-fits-all solution. But I do believe there are certain principles that, when practiced with discipline, can and will move the needle.
It is in this spirit I invite you to join 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, enhance mental health, and promote longevity.
Designed and tested by Simon Hill—nutrition expert, physiotherapist, recurring podcast favorite, and host of The Proof podcast—this free 12-week challenge focuses on improving the most important markers with a sustainable structure stress-tested to uplevel overall well-being with staying power.
Today we break it down, step-by-step.
“Our daily choices can have lasting consequences on our bodies. I want to empower people to make good decisions about their health.”
– SIMON HILL
Today Simon explains how the Living Proof Challenge works, the science he relied on to create it, and how it will inform your health. 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.
The Living Proof Challenge begins on February 1st, 2024. To learn more and sign up, CLICK HERE.
The visually inclined can watch it all go down on YouTube. And as always, the podcast streams wild and free on Apple Podcasts and Spotify.
Note: Our partner InsideTracker is encouraging everyone to join the Living Proof Challenge by offering 25% OFF all InsideTracker tests with the code RICHROLL. In addition, all challenge participants are eligible for more partner discounts relevant to the challenge, which you will find in the Living Proof Challenge materials at theproof.com/livingproof
Final Note: Simon was kind enough to provide comprehensive evidentiary support for his many statements throughout the podcast. For those who desire to dig deeper into the science, click the ‘References’ tab below.
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.
Peace + Plants,
Listen, Watch, & Subscribe
For 1000s of delicious, customized plant-based recipes & so much more, check out our Plantpower Meal Planner.
InsideTracker is encouraging everyone to join the no-cost Living Proof Challenge by offering 25% OFF InsideTracker tests. To learn more and unlock the discount, visit insidetracker.com/RICHROLL and use code RICHROLL.
Eight Sleep: Intelligent cooling and heating for any bed, the Eight Sleep Pod is designed to dynamically heat and cool throughout the night to help you sleep better. Nightly health metrics such as HRV, heart rate, respiratory rate, and more are all monitored and tracked while you sleep. To learn more about their intelligent sleep system, visit EightSleep.com/RICHROLL and get $200 OFF the Pod 3 Cover.
Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering an exclusive deal on their entire product collection: Go to livemomentous.com/richroll for 20% OFF my favorite products and more.
AG1: 75 whole food sourced ingredients designed to optimize 5 key areas of health, AG1 is the delicious daily habit that sets you up for a healthy future. I take the packets everywhere I go. Invest in your health without compromise! Try AG1 and get a FREE 1-year supply of Vitamin D3+K2 AND 5 FREE AG1 Travel Packs with your first purchase exclusively at drinkAG1.com/richroll.
BetterHelp: This episode is brought to you by BetterHelp, the world’s largest therapy service, 100% online. Designed to be convenient, flexible, and suited to your schedule. Just fill out a brief questionnaire to get matched with a professional, licensed, and vetted therapist who you can trust. Listeners get 10% off their first month by visiting BetterHelp.com/RICHROLL.
Plunge: Transform your wellness routine with cold therapy. With ice-cold water that’s ready whenever you are, Cold Plunges are designed beautifully designed tubs with cooling and filtration built in that require almost no maintenance, and can be installed almost anywhere. To learn more about Plunge tubs and Saunas, visit Plunge.com and use code RICHROLL for $150 OFF your purchase.
- Connect with Simon: Website | Instagram | Twitter | Facebook
- The Living Proof Challenge: Learn More HERE
- Podcast: Plant Proof
- The Proof Podcast: The Science Of Zone 2 Cardiovascular Exercise (Part 1) | Inigo San Millan, PhD
- The Proof Podcast: Menopause Masterclass (Part 1) | Endocrinologist And Professor Susan Davis
- The Proof Podcast: Your Menopause Questions Answered (Part 2) | Endocrinologist Susan Davis, AO
- The Proof Podcast: Reversing Type 2 Diabetes | Roy Taylor, PhD
- Book: The Proof Is in the Plants: How Science Shows a Plant-Based Diet Could Save Your Life (and the Planet)
- Men’s Health: This Australian Fitness Junkie Is Totally Ripped — and 100% Vegan
- Men’s Health: Simon Hill on Why You Should Consider Moving to a Plant-Based Diet
- Men’s Health: How Do I Find Protein On a Plant-Based Diet?
- Plant Based News: Nutritionist Simon Hill Releases Book On How A Plant-Based Diet ‘Could Save Your Life’
- Plant Based News: Is Documentary ‘Kiss The Ground’ Just A Last Ditch Effort To Keep Meat Relevant?
- Centr: Simon Hill on why going vegan doesn’t have to mean eating fake meat
- Antagonist: Nutritionist Simon Hill says the Key to Eating Healthy is in Plants
- Goodness Me: My Day On A Plate: Plant Proof – Vegan Nutritionist Simon Hill
- Daily Mail: Is this Australia’s hottest vegan? The millionaire entrepreneur who sculpted his abs with nothing but plants – and it’s easier than you think
- Momentous: Creatine
- Momentous: Plant-based Protein
- Eimele: Plant-based Nutrition
- 38TERA: Bioactive Supplement
Nutrition References
- Less than 7% of US adults are metabolically healthy | ScienceDirect
- Approx 50% of US adults have CVD | American Heart Association
- Approx 10% of US adults have T2D | Type 2 Diabetes | CDC
- Approx 40% of US adults have pre-diabetes | National Diabetes Statistics Report | CDC
- 30% of US adults have NAFLD | National Library Of Medicine
- 30% of US adults have Metabolic Syndrome | Metabolic Syndrome Prevalence in the United States | CDC
- 10% of adults over the age of sixty-five have dementia and 22% have mild cognitive impairment | JAMA Network
- Cholesterol years | Journal of the American College of Cardiology
- APOB is causal in the development of atherosclerosis | National Library Of Medicine
- ApoB is superior to LDL-C | National Library Of Medicine
- LP(a) elevated in 1 in 5 adults and raises risk of coronary artery disease by 1.5 times. | Journal of The American Heart Association
- LP(a) as a risk factor for atherosclerosis | National Library Of Medicine
- Almost half of US adults have hypertension | National Library Of Medicine
- Hypertension is the leading global risk factor for Cardiovascular Disease | National Library Of Medicine
- Every 20 mm Hg increase in systolic blood pressure doubles risk of stroke, ischemic heart disease and other vascular diseases | National Library Of Medicine
- Home blood pressure test versus office test | National Library Of Medicine
- Cardiorespiratory fitness and risk of death study #1 | National Library Of Medicine
- Cardiorespiratory fitness and risk of death study #2 | National Library Of Medicine
- Shuttle run and VO2 max correlation coefficient is 0.92 | National Library Of Medicine
- Waist circumference to height ratio to predict cardiometabolic risk | National Library Of Medicine
- Roy Taylor’s personal fat threshold | PubMed
- 1 in 6 people with type 2 diabetes have a normal BMI | National Library Of Medicine
- Type 2 diabetes doubles the risk of heart disease or stroke | Diabetes and Your Heart | CDC
- Risk of death following hip fracture in subjects 65 or older | National Library Of Medicine
- Grip strength and mortality | The Lancet
- Muscle strength loss as we age | National Library Of Medicine
- Doubling of risk of fracture with every 1 SD reduction in T-score | National Library Of Medicine
- Harvard Study of Adult Development | Good genes are nice, but joy is better
- If we spend more than 75% of our time alone, we are likely to feel lonely | Science Direct
- The act of giving turns down the stress regions of the brain | National Library Of Medicine
- Act of giving ay buffer stress with regards to its effect on mortality | National Library Of Medicine
- “When asked to name their single biggest regret in life, 76 percent of participants mentioned a regret about not fulfilling their ideal self”
- Sleep duration and mortality | National Library Of Medicine
- Circadian disruption and health: light and meal timing as external cues | National Library Of Medicine
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Thank The Team: I do not do this alone. Send your love to Jason Camiolo for audio engineering, production, show notes and interstitial music; with additional audio engineering by Cale Curtis and additional music by Moby; Blake Curtis & Dan Drake for video, & editing; graphics by Jessica Miranda & Daniel Solis; portraits by Davy Greenberg, Grayson Wilder & Gizelle Peters; video clips for social media are created by AJ Akpodiete; copywriting by Georgia Whaley; and theme music by Tyler Piatt, Trapper Piatt & Hari Mathis.
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