Uploaded July 2024 | Updated September 2026, 19 hours ago
Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time?
Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: mikematthews.co/yt
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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 . . .
- The ten most reliable biomarkers for predicting health span and longevity
- How to measure and improve these biomarkers to reduce chronic disease risk and boost overall health
- How sleep, fat distribution, and cardiovascular and metabolic health influence health and longevity
- The impact of lifestyle changes, like diet and exercise, on cardiovascular health
- The importance of developing long-term health habits for overall wellness
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?
(01:09:11) Should people measure APOB and VO2 Max?
(01:15:58) Where can people find you and your work?
**Mentioned on the Show:**
[Simon’s website](https://theproof.com)
[Simon’s Instagram](instagram.com/simonhill/)
[Simon’s X](https://x.com/theproof)
[The Proof Podcast](theproof.com/podcast/)
[The Proof Instagram](instagram.com/theproof)
[The Proof YouTube Channel](youtube.com/c/TheProofWithSimonHill)
[The Living Proof Challenge](theproof.com/livingproof/)
[The Legion Diet Quiz](legionathletics.com/diet-quiz/?&utm_source=blog&utm_medium=link&utm_campaign=dietQuiz)
[Bigger Leaner Stronger](legionathletics.com/products/books/bigger-leaner-stronger/?utm_source=blog&utm_medium=link&utm_campaign=blsCTA)
[Legion Body Transformation Coaching](legionathletics.com/coaching/?utm_source=blog&utm_medium=link&utm_campaign=CoachingCTA)
Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time?
Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: mikematthews.co/yt
---
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 . . .
- The ten most reliable biomarkers for predicting health span and longevity
- How to measure and improve these biomarkers to reduce chronic disease risk and boost overall health
- How sleep, fat distribution, and cardiovascular and metabolic health influence health and longevity
- The impact of lifestyle changes, like diet and exercise, on cardiovascular health
- The importance of developing long-term health habits for overall wellness
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?
(01:09:11) Should people measure APOB and VO2 Max?
(01:15:58) Where can people find you and your work?
**Mentioned on the Show:**
[Simon’s website](https://theproof.com)
[Simon’s Instagram](instagram.com/simonhill/)
[Simon’s X](https://x.com/theproof)
[The Proof Podcast](theproof.com/podcast/)
[The Proof Instagram](instagram.com/theproof)
[The Proof YouTube Channel](youtube.com/c/TheProofWithSimonHill)
[The Living Proof Challenge](theproof.com/livingproof/)
[The Legion Diet Quiz](legionathletics.com/diet-quiz/?&utm_source=blog&utm_medium=link&utm_campaign=dietQuiz)
[Bigger Leaner Stronger](legionathletics.com/products/books/bigger-leaner-stronger/?utm_source=blog&utm_medium=link&utm_campaign=blsCTA)
[Legion Body Transformation Coaching](legionathletics.com/coaching/?utm_source=blog&utm_medium=link&utm_campaign=CoachingCTA)
