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