TP LivingProofLongevityChallenge 2024

THE
LIVING PROOF
CHALLENGE 2024
Building evidence-based lifestyle
habits to optimise longevity.
SIMON HILL, MSC, BSC

Nutritionist, Physiotherapist, Author
and Host of The Proof® Podcast
CONTENTS
INTRODUCTION 5 Week Six 50
About 6 Learning - Daily Steps 51
A Note From Me 7 Resources 53
Challenge Overview 8 Week Six Tracking Sheet 54
The Ten Truths 9
Week Seven 55
Intentionality 11
Learning - Moderate and High-Intensity Cardio 55
Resources 57
PART ONE: TEST 13 Week Seven Tracking Sheet 58
Your Longevity Score 16
Week Eight 59
Prepare Your Body 18
Learning - Resistance Training 59
Prepare Your Mind 19
Resources 61
Supplement Protocol 21
Week Eight Tracking Sheet 62
Overview 22
Week Nine 63
Learning - Light Exposure 63
PART TWO: 12 WEEK CHALLENGE 24
Resources 65
Protocol Overview 25
Week Nine Tracking Sheet 66
The 12 Habits 26
Week Ten 67
Week One 28
Learning - Sleep Duration 67
Learning - Protein 29
Resources 69
Resources 31
Week Ten Tracking Sheet 70
Week One Tracking Sheet 32
Week Eleven 71
Week Two 33
Learning - Something Joyful 71
Learning - Plant Fats 33
Resources 73
Resources 35
Week Six Tracking Sheet 74
Week Two Tracking Sheet 36
Week Twelve 75
Week Three 37
Learning - Be of Service 75
Learning - Plant Diversity 38
Resources 77
Resources 39
Week Six Tracking Sheet 78
Week Three Tracking Sheet 40
Week Four 41
PART THREE: RETEST 79
Learning - Fermented Foods 42
Score 82
Resources 43
Next Steps 83
Week Four Tracking Sheet 44
Week Five 45
RESOURCES 86
Learning - Eating Window 46
Resources 48 REFERENCES 97
Week Five Tracking Sheet 49
RECIPE INSPIRATION 103
DISCLAIMER
The information contained in this program is for educational and informative purposes and should not be misconstrued as individual
medical advice. Any statements made on these platforms are not intended to diagnose, cure, treat or prevent any disease or illness.
You should always consult your doctor or other healthcare professionals before starting this or any health or fitness program to
make sure it is appropriate for your unique needs. This is especially important if you have an existing medical condition and are under
the care of a physician. When in doubt, please consult with your doctor.
THE PROOF®. ALL RIGHTS RESERVED #LIVINGPROOF 2

ACKNOWLEDGEMENTS
A project like this only happens as the result
of the generous efforts of a community of like
minded people. I’m grateful to have one of the
best teams there is.
To all the guest experts who have shown up for podcast
interviews and tolerated my many hours of questions,
thank you. You’ve shared your knowledge, insight, and
expertise so generously and I know I’m not the only one
who is smarter for it.
Drew Harrisberg, thank you for the hours of banter,
inspiration and camaraderie. You’re my copilot and
flying wouldn't be half as enjoyable without you.
Amy Bach is our content coordinator and if not
for her, nothing would come together. She's the
behind-the-scenes wizard that keeps me on track
and everything in motion.
Lizzy Swick, MS, RD, and her team member Rebecca
Stiles, provided assistance with the copy and nutrition
research. Her energy, and passion for nutrition science
made collaborating on this project joyful.
Heartfelt thanks to Chloe Gordon, our design guru.
She blends creativity and an eye for detail to turn all
the complex ideas in my head into incredible visuals.
Her knack for bringing science to life strengthens my
ability to educate.
Rich Roll, for pushing me to tie all of this information
together into an accessible package, and sharing it
with his community.
Saving the best for last, thank you to The Proof
community and all the listeners of The Proof Podcast.
You guys are the reason I do what I do, and I hope this
resource repays you in some small way for all the
support you give me to show up more inspired each
and every day.
Let’s live better for longer, together.

THE LIVING PROOF 12-WEEK
CHALLENGE PARTNERS
This challenge is brought to you by
the kind support of our partners.
Get to know more about them and
their offerings here:

INTRODUCTION

ABOUT
Simon Hill, a physiotherapist and nutrition scientist, On it's debut week The Proof is in the Plants was the #1
is dedicated to simplifying health and nutrition non-fition book in Australia. He continues to deepen
information. He began his career interested in the his understanding of human health by being actively
physiology and anatomy related to optimal athletic involved in research investigating the links between
performance. Then, encouraged by his Dad's heart nutrition and mental health.
attack, he turned his attention to nutrition's role in
preventing disease and optimising health. Concerned His podcast, The Proof, a space where he sits down
about misleading wellness industry trends, he with domain-specific experts, has surpassed 40 million
completed a Master of Science in Human Nutrition listens, exploring various lifestyle factors impacting
at Deakin University. well-being. Simon now conducts immersive longevity
experiences, aiming to empower people to live better
Today, Simon hosts a podcast featuring experts for longer.
translating research into practical advice. He
authored "The Proof is in the Plants," advocating for a
plant-rich diet based on current nutrition research.

A NOTE FROM ME
HI FRIENDS,
Humans are living longer than ever before. Yet, the Instead we focus on concrete predictors that
majority of us are overweight, undernourished, actually matter, that are easy to measure, and
sedentary, and experience more years of chronic can be positively influenced with science-based
illness as they age. In fact less than 7% of American protocols. With this approach our time is efficiently
adults are considered to be metabolically healthy. well-spent resulting in the strong likelihood of
We may be living more years, but those years often positive health outcomes at the end of the 12-weeks.
contain more suffering. Less speculation, more science.
There’s a better way. Think of it like this: creating habits for optimal health
is like throwing darts at a dartboard trying to hit the
The Living Proof 12-Week Program is a science-based, bullseye of longevity. Yet, most current online health
habit-building challenge designed to optimise your programs are essentially asking you to throw darts
physical and mental well-being, reduce your risk with the lights off. Without guidance from clear,
of chronic disease and help you live longer. It’s our objective measures of health and longevity, and
way of challenging you (and ourselves!) to make science-based protocols to influence those measures,
progress toward the goal of not only living longer your chances of hitting the target are slim.
but living better.
We’re using science to turn the lights on. Using
Here’s how. Using the wealth of scientific information validated predictors of longevity and accurate
at our fingertips, we can gauge our risk of developing testing protocols, we’ll gain a clear picture of where
disease and living a shortened life. By measuring your longevity stands. This allows you to focus
certain predictors, also called biomarkers, we can get your time and attention on the science-backed
a clear picture of our current health status and the interventions your body needs most. Eye on the
trajectory our health is heading in the future. target, clear path to your goal.
These objective biomarkers allow us to design I know I'm asking a lot of you. However, I also know
specific science-based protocols to reverse-engineer you're probably fed up with being misinformed online
our health. That’s what I’ve done with this 12-week and not getting results you desire. If you're ready to
challenge. Over these 12 weeks, you’ll engage in make a real difference in your personal health and
science-based lifestyle habits to shift your personal longevity, you're in the right place. At the end of the 12
predictors of poor health in a more favourable weeks, you'll have physical PROOF that you're on the
direction so you can enjoy more years of quality life. path to a longer, better life.
Now, you may have seen or even participated in health Will you join me?
challenges before. But here’s why this challenge,
and our approach to longevity, is unique - we’re not - Simon Hill, Msc, Bsc
impressed by speculation.

CHALLENGE OVERVIEW
Welcome! I’m so glad you’re here, ready to change
your health for the better. Let’s get started.
This challenge is based on a TEST-INTERVENE-
RETEST model. Here’s that that looks like:
STEP 1 - TEST:
We know the biomarkers that predict physical
and emotional health and longevity. I like to call
them The 10 Truths. Let’s measure them.
You’ll then use your test results to give you
a longevity score.
STEP 2 - INTERVENE:
Once you have your score, it’s time to shift
those predictors of health with science - based
protocols. Let’s do it. Over the 12-week challenge,
you’ll intervene with lifestyle habits proven to
improve your longevity biomarkers.
STEP 3 - RETEST:
At the end of the 12 weeks, you’ll retest the
biomarkers and get a new longevity score.
Let’s see how your health has shifted. My hope
is you’ll not only feel better but also see the proof
in your hard work in a higher longevity score.

THE TEN TRUTHS
I’ve spent a lot of time combing the literature and having 100s
of hours of in-depth conversation with experts on my podcast,
The Proof Podcast. Taking all this information, together with my
colleagues and team, I’ve come up with a list of biomarkers and
functional tests that meet 3 key criteria:
1. Best predictors of long-term health and longevity
2. Are easily measurable
3. Can be improved with specific science-supported lifestyle
interventions
I call these markers The 10 Truths, and they provide a window into
four body systems critical for longevity.
SYSTEM WHAT IT INCLUDES INFLUENCE ON LONGEVITY
CARDIOVASCULAR - Heart, blood, blood Heart disease is the #1 cause of death worldwide.
RESPIRATORY SYSTEM vessels, and lungs Protecting the heart is one of the top goals for
health and longevity.
METABOLIC Liver, pancreas, Maintaining optimal mitochondrial function and

and the broader reducing fat storage around the organs are vital
physiology that steps to increase longevity. Healthy metabolic
mediates the function also reduces the risk of type 2 diabetes,
production and dementia, non-alcoholic fatty liver disease,
storage of energy and certain cancers.
MUSCULOSKELETAL Bones, muscles, Maintaining strength and bone density protects

ligaments, tendons, against frailty and loss of function as we age and
and cartilage supports the optimal health of every body system.
It’s essential for quality of metabolic health due to
muscles' unique role as a glucose “sink.” More muscle
mass means greater carbohydrate tolerance.
PSYCHOLOGICAL Emotional health and Finding meaning in life and enjoying quality
WELL-BEING overall functioning relationships enhances our well-being and is linked to
longer lifespan. Healthy relationships require effort to
foster and maintain but the evidence shows it’s worth
your time - authentic connection is the #1 predictor of
happiness and longevity.
Maximising the function of these four systems is the best science-based way to
increase long-term health and longevity. The 10 truths provide a road map to
guide our interventions in these systems.

THE TEN TRUTHS
Each marker that falls in this range scores 1 point when
calculating your longevity score. All 10 must be in the optimal
range to score 10/10.
MARKER OPTIMAL RANGE HOW TO WHAT IT TELLS US

MEASURE
ApoB ≤60 mg/dL if low risk Blood Test Risk for atherosclerosis and
for CVD heart disease
≤50 mg/dL if moderate
to high risk for CVD
VO2 MAX Follow this link for Lab/beep Fitness of the cardiorespiratory
a table with values system, risk of heart disease and
for different ages/ death from all causes
genders.
BLOOD PRESSURE Systolic 90-120 mmHg Blood Risk of heart disease, stroke,
Diastolic <80 mmHg pressure cuff and vascular disease
HbA1c <5.7% Blood Test Risk of diabetes
FASTING BLOOD 72-100 mg/dl Blood Test Risk of diabetes

GLUCOSE
TRIGLYCERIDES ≤80 mg/dl Blood Test Risk of heart disease and

metabolic syndrome
WAIST CIRCUMFERENCE <0.5 Tape measure Risk of heart disease, type 2

TO HEIGHT RATIO diabetes, hypertension, metabolic
syndrome, and all-cause mortality
GRIP STRENGTH Follow this link for Dynamometer Predictor of mortality and indicator
a table with values of muscular fitness
for different ages/
genders.
BONE MINERAL DENSITY T score of ≥1 DEXA scan Risk of osteoporosis, fractures, and
(BMD) all-cause mortality
FLOURISHING SCALE Score ≥48 Questionnaire Measure of happiness and longevity

INTENTIONALITY
Now, before we go any farther, I want to address a few questions I
hear a lot, because maybe at this point you're wondering:
“Why do I have to be this intentional?” The maze of industrial technology is

important and even in this challenge we
“Why can’t I just exercise and eat better harness it for the good; technology isn’t
without worrying about this level of detail?” all bad. Yet, without careful intention to
“How come people in the Blue Zones don’t guide our health choices, we’re essentially
worry about these things and yet live wandering through this maze with no clear
long, happy lives.” path out. The best most of us do is hope
our haphazard exercise and nutrition
Here’s why I think this level of intention and habits will, against the odds, magically lead
detail matters. The Western environment us to the exit. But we can’t rely on hope, we
most of us find ourselves in can be need a plan. Otherwise, we are throwing
compared to a maze. It’s designed for us darts in the dark and will end up in the
to fail. The industrialised ecosystem we’re same position as the majority of people.
currently in tempts us to take wrong turns,
and end up in places we didn’t expect. Contrast this with the Blue Zones, those
areas of the world that contain some of
We can easily choose to drive when walking the longest living people. It’s inspiring to
would be a better option. Sometimes our learn that these communities natural way
communities aren’t even viable for walking of life is a labyrinth. There’s only one way
due to safety hazards and improper city to walk, and that’s a clear path to health.
planning so even with the best of intentions, The cultures and traditions that form the
we find ourselves stuck. Same can be said environment in these parts of the world
of our food landscape, sleep, and ability to create ideal conditions for longevity, so less
connect with others from the heart. intentionality is required to succeed.
MAZE LABYRINTH
WESTERN COUNTRIES BLUE ZONES
Designed to get Designed for you to

you lost effortlessly find your way

INTENTIONALITY
We all want things to be easy but we have to be
real about our current situation. It’s not going
anywhere fast so instead of wasting your time
choosing directions at random and having to
backtrack or wander about aimlessly, we’ve done
the hard work to guide you through the maze.
The 10 Truths, and the 12 habits you’ll learn over
the course of these next 12 weeks, provide a
science-based path you can take to navigate
towards better health. If you live in a Western
environment, there’s no way to opt out of the
maze, but with clear intentions, like that provided
in this program, you can bypass the false turns
and succeed on the path to longevity.
Let’s get started.

PART ONE:
TEST
MEASURE WHAT
MATTERS AND
GET YOUR LIVING
PROOF LONGEVITY
SCORE

TEST
We know you’re excited to jump into the 12-week
program, but first, there’s some prep work
to be done. Remember, we’re not throwing
darts in the dark over here. First we need to
turn the lights on.
Step 1 of this challenge is TEST. Don’t guess.
What gets measured can be optimised!
So, before you make any changes, you need
the most accurate data to see where your
health and longevity stand right now.
It’s true that testing requires some effort on
your part, but we truly believe it’s worth it.
Some of these tests you may be able to get
through your primary physician if they’re aligned;
however, not every doctor tests markers such
as ApoB and grip strength, so we’ll guide you on
the easiest ways to access these tests on your
own because it’s imperative you know where
you stand here.
Using The 10 Truths as our guide, you’ll undergo
7 tests to give you the raw data that forms the
basis of your longevity score.
Please note: We highly recommend sharing your
test results with your doctor. While we encourage
a lifestyle approach to health and longevity, there
is a place for medical management of biomarkers
when warranted. When in doubt, talk to your
doctor. Especially if you have a chronic disease
and/or are taking prescription medications.

TEST WHAT IT HOW TO TEST TIPS FOR TESTING
MEASURES
BLOOD TEST • ApoB • Contact your primary care doctor and see if they can You must be fasting prior
• Triglycerides order these specific blood tests (especially Lp(a) if you to your blood test to get
• HbA1c plan to use InsideTracker, as they don’t currently accurate results. A general
• Fasting blood offer it). rule is no food or drink for
glucose • Use InsideTracker for fast and easy in-home blood 8-12 hours. Try to eat your
• Lp(a)* draws and testing. Here’s how it works: normal dietary pattern prior
1. Visit the InsideTracker website for their Ultimate to the test.
Plan.
2. Choose your blood draw options: Blood draw in a
lab or mobile blood draw.
3. Use code LIVINGPROOF for 25% off and a FREE Inner
Age 2.0.
LAB OR VO2 Max • Visit the DexaFit website to learn about unique package
offerings and special prices for DEXA scans and VO2
BEEP TEST Max testing. Tests can be redeemed at any DexaFit
location nationwide. Visit a testing location near you to
get specific details on pricing opportunities.
• Use code LIVINGPROOF for up to 40% off
• Or conduct your own beep test using the instructions
in the PDF.
BLOOD Blood pressure • Visit your primary care doctor and ask them Pause to relax and breathe
for a blood pressure reading. before taking a blood
PRESSURE • Purchase an at-home blood pressure cuff. pressure reading. Allow
READING We recommend the Omron wrist cuff as a yourself to settle in. Take
great option. Potentially better to do at home your BP several times a day
to avoid “white coat syndrome.” to understand how circadian
rhythm impacts your
personal readings.
WAIST Waist 1. Using a flexible tape measure, stand and place the tape Measure before a meal.
circumference to measure around the waist just above the hip bones.
CIRCUMFERENCE height ratio 2. Make sure the tape measure is level all the way around. If you’re a menstruating
MEASUREMENT 3. Keep the tape measure firm around the waist, but don’t woman, don’t measure the
compress the skin. days leading up to your cycle,
4. Take the measurement after a relaxed exhale. or during the first 3 days of
5. Divide your waist circumference (in cm) by your height your cycle.
(in cm).
GRIP STRENGTH Grip strength • Using a dynamometer such as this one from Camry. Don’t do grip strength
• Follow this link for instructions. measurements after a
TESTING workout when your grip will
likely be fatigued.
DEXA SCAN Bone mineral • Talk to your primary care doctor to see if they can
density (BMD) order this for you.
• Or visit the DexaFit website to learn about unique
package offerings and special prices for DEXA scans
and VO2 Max testing. Tests can be redeemed at any
DexaFit location nationwide. Visit a testing location near
you to get specific details on pricing opportunities.
FLOURISHING Psychological • Print the questionnaire from this link. Don’t overthink these
well-being • Fill it out and follow the directions to answers; respond as
SCALE calculate your score. authentically as you can.
QUESTIONNAIRE
*Lp(a) is a one-time test that measures a genetically linked ** Visit dexafit.com/livingproof to access special discounted
marker of heart disease risk. It’s a good-to-know number that pricing (anywhere from 20-40% off. Varies by location.) for
can tell you if you’re at a higher lifetime risk of heart disease. The Living Proof participants. You can choose from different
Because it’s not something that can be modified with lifestyle it’s testing options, such as a baseline and follow-up DEXA scan
not one of our 10 truths. However, we do use it to help calculate or a package that includes a DEXA scan and a VO2 Max Test.
your longevity score. If your LP(a) is elevated it means we After purchasing, you’ll receive detailed instructions via
target a lower ApoB level which our calculator factors in when email on how to schedule your test at any DexaFit location
determining your longevity score. As this is not a test offered by across the country.
InsideTracker you will need to request it from your physician.

GET YOUR LONGEVITY SCORE
Once you have all your test results in hand, you’re ready to
put them together into a big-picture number and get important
feedback on how your diet and lifestyle are interacting with your
genetics and environment.
Visit theproof.com/longevityscore to enter your data and get
your longevity score.
We designed the longevity scoring system to provide a useful
snapshot of where you’re at right now in your health journey.
Here’s how it works:
• You get 1 point for each of THE TEN TRUTHS that are within the
optimal range that we recommend for longevity.
• You get 0.5 point if your results are within the normal range but
outside of the optimal target range.
• You get 0 points if your results are outside of the normal range.
• 10/10 indicates that all of your measurable biomarkers are
within the optimal ranges. Long-term, 10/10 is the goal.
Once you have your longevity score, head to
theproof.com/livingproofregistration and enter your email
address on the exact day you’d like to start your 12-week
challenge. By registering on that day, you’ll be signed up for the
weekly challenge emails full of tons of useful information to help
you progress through these next 12 weeks.
6.5/10
Result
Lab or
Blood Test Beep Test
CALCULATE YOUR Blood

Pressure
Waist
Circumference
LONGEVITY SCORE Reading Measurement
Grip
Dexa
Strength
Scan
Testing
Flourishing
Scale
Questionnaire

THE TEN TRUTHS RESULTS TRACKER
If you'd like to keep a digital breakdown of your score easily
accessible as you're reading this PDF, you can enter your
test results here. You might also find this Tracker helpful if
you're working with your local physician. Prior to your doctor's
appointment print your Tracker to help guide any necessary
medical interventions. You can also use this Tracker to continue
monitoring your Score long after these initial 12 weeks are over.
Remember, the goal isn't perfection as much as progress. Even
small improvements in your Score are meaningful.
MARKER YOUR TESTING RESULT YOUR SCORE FOR

THIS MARKER
ApoB
VO2 MAX
BLOOD PRESSURE
HbA1c
FASTING BLOOD
GLUCOSE
TRIGLYCERIDES
WAIST CIRCUMFERENCE
TO HEIGHT RATIO
GRIP STRENGTH
BONE MINERAL DENSITY

(BMD)
FLOURISHING SCALE
DATE OF TEST

PREPARE
While you work through the testing phase,
it’s also important to take time to prepare in other
ways. Part of what we hope will make this challenge
effective is the work you do in advance to set
yourself up for success.
PREPARE YOUR BODY

We will all enter this challenge at our own unique starting point.
Depending on your current lifestyle habits, some aspects of the
next 12 weeks may be a change from what you’re used to. That’s
what makes it a challenge!
We recommend you begin by paying attention to your current
habits. No need to make any changes yet; just bring awareness
to what’s happening in your day-to-day life. This is another way to
turn on the lights!
• Notice your current dietary habits. Where does the majority of
your protein come from? How much of your diet is built around
animal products and animal protein sources? What sources of
fat are predominant in your diet? How do you usually feel after
certain meals?
• Assess your current level of fitness. How many times a week
do you exercise? What barriers get in the way of consistent
exercise? What type of exercise do you gravitate towards and
what do you avoid? Why? How do you feel after you exercise?
• Track your sleep habits. How many hours do you spend in bed
every night? How many of those hours do you sleep? Do you
feel rested when you wake up? If you could change one thing
in your evening routine to get to bed earlier, what would that
require of you?

PREPARE
PREPARE YOUR MIND
Your mind is a powerful tool that can influence longevity.
Throughout this challenge, we’ll offer plenty of support in the
weekly emails to help you focus positively on your goals.
Our Living Proof mantra is “Don’t let perfection be the enemy
of good.” Expect to be imperfect and welcome “failure.” The goal
is to grow and take steps in the right direction. We know life will
happen. It’s not getting off your rhythm that matters; it’s about
getting back on.
To prepare your mindset, reflect on past efforts.
• What limiting beliefs have held you back in the past?
• What barriers might you expect to experience?
• How can you plan to overcome them?
At the end of the day, this challenge is all about creating
healthy habits. This might take longer for some habits than
others so be patient. Your longevity depends on it. Setting realistic
goals and building successful habits are skills you can cultivate,
and we hope you’ll do so during this challenge. Tapping into the
power of mindfulness to break unhelpful habit loops will also
help you be successful. Two resources we highly recommend on
these topics are:
• Atomic Habits by James Clear
• Craving Mindset by Judson Brewer

PREPARE
GET READY TO GO
You’re almost ready to start your 12-week challenge. Here are the
last few logistical steps.
• Tell your friends and family. We think this is an important one
because supportive relationships can have a significant impact
on your success. Spread the word to those closest to you and
maybe even invite them to join!
• Pick a date to begin. Once you have your test results in Reminder, register
hand, have received your longevity score, and registered, with us the exact
it’s GO TIME! day you plan to start
your challenge.
• If you don’t already have one, consider investing in a fitness
tracking device for monitoring your daily steps, providing
information about your heart rate, sleep habits, and overall
markers of well-being. We love and use the WHOOP system.
Go to join.whoop.com/simon and get your first month free.
If you sign up, join The Proof community on WHOOP using the
code COMM-1F5693.
• As part of the program, we recommend a few supplements
scientifically proven to influence The 10 Truths.

PREPARE
SUPPLEMENT PROTOCOL
SUPPLEMENT DOSE PURPOSE RECOMMENDED TIPS
BRANDS
DHA/EPA 1 g of combined These essential fatty acids • Eimele Omega 3 DHA/ Take with your largest meal of
ALGAE/FISH OIL DHA/EPA daily provide crucial anti- EPA — Use code the day for optimal absorption.
inflammatory benefits, reduce LIVINGPROOF If taking a fish oil-based
the risk of chronic disease, and for 20% off. supplement, it can help to
promote metabolic health. • US — Nordic Naturals freeze them to reduce the
Algae Omega 3 dreaded “fish burps.”
Check out this episode of The • AUS/NZ — OptimOZ
Proof podcast for more details. Vegan Omega 3 It is possible to test your omega
• UK — Vegetology 3 status with Omega Quant
Vegan Omega 3 ( to know your Omega 3 Index.
plus VitD) If you start supplementing,
wait 4 months prior to testing.
Ideally, test before you start
supplementing and then 4
months later. An optimal
Omega 3 index is 8-12%.
MULTIVITAMIN 2 capsules per A quality multivitamin provides • Eimele Essential Take with food for optimal
day extra insurance against any 8 — Use code absorption.
nutritional gaps for common LIVINGPROOF
hard-to-get nutrients such as for 20% off.
vitamin D, Vitamin B12, iron,
and zinc.
PREBIOTIC 1–2 servings per Prebiotics provide essential • 38 Tera DMN-01 Start out slow with this one
day support for a healthy (available mid- to give your gut time to adjust.
microbiome which functions Jan) — Use code Don’t be concerned with a little
in digestion, immunity, cancer LIVINGPROOF rumbling or activity at first,
prevention, metabolism and so for 20% off. stick it out.
much more.
Check out this episode of The

Proof podcast for more details.
CREATINE 5 g/day for Supports muscle development • Momentous Mix 1 scoop with 6-8 fluid
muscle and and strength building. Some Creatine — Use code ounces of water or your
strength building evidence to support the benefit LIVINGPROOF preferred liquid daily.
10 g/day for of improved bone health. for 20% off.
possible bone Take with food or after a meal.
health benefits. Check out this episode of The
Best consumed Proof podcast for more details.
after working out
with a meal.
PROTEIN 30-40 g protein Adequate protein is essential • Momentous Use in a meal replacement
per serve. One for maintaining muscle mass Protein — Use code smoothie or supplement your
serving per day and supporting normal body LIVINGPROOF plant-based diet by simply
or more if you function as we age. for 20% off. stirring in 12 ounces water or
struggle to meet plant milk of choice.
goal protein levels. Check out this episode of The
(see Week 1: Proof podcast for more details.
protein)

OVERVIEW
You’ve completed the testing, you know your
longevity score, and you’re as prepared as can
be. It’s time to dive into the 12-week challenge.
HERE'S HOW IT WORKS

1. In the following pages, you’ll find details about each week
of the challenge. At the beginning of each week, read the
corresponding pages and print the tracking sheet for
that week's goals.
2. If you haven’t yet, head over to
theproof.com/livingproofregistration to get on the weekly
email list. You’ll receive two emails each week with additional
resources to support your habit-building efforts.
Note: Make sure you enter your email on the exact day
you intend to start the challenge.
3. Every week, we’ll dive deep into one of the 12 lifestyle habits
that make up the challenge. We recommend you plan 15-20
minutes at the beginning of the week to take advantage of
the recommended reading and listening resources.
We know you’re busy. We’ll keep it brief!
4. Each week, you’ll receive 2 emails aligned with that week's
learning and challenge goals. We’re here to keep you
motivated and help you overcome barriers. Don’t worry, we
have them too so we’ll share what’s helped us along the way.
5. Go easy on yourself. Remember, progress over perfection.
This challenge is meant to challenge you, but it shouldn’t
leave you feeling discouraged. Every step in the right
direction counts.
6. At the end of the 12 weeks, you move into the RETEST
phase. This is the moment to see for yourself the proof
of all your hard work.
7. Lastly, we’ll share information on next steps and how
you can keep your habit-building longevity journey going
for the long haul.
Let's get started!

READY TO DO THIS, TEAM?
When you're ready to begin the challenge, start here.
It all starts right here.

When you're ready to start
the challenge, make sure you
register here, so we can be
in touch with you every step
of the way.
This is an essential step to
completing the challenge.
Make sure you do this on
your start day.
REGISTER NOW

PART TWO:
12 WEEK
CHALLENGE

PROTOCOL OVERVIEW
Here we go; it’s time to begin your 12-week challenge. For the next
12 weeks, you’ll incrementally integrate 12 science-based lifestyle
habits to move your longevity score towards better health.
You’ll work towards integrating these range currently offered by many health
habits into your daily rhythm at a pace guidelines as safe (often 4-7 drinks/week
appropriate for you. Each week, you’ll for women and 10-14 drinks/week for men)
expand your knowledge of the “how” has conflicting evidence in the literature.
and “why” for each goal with our weekly But increasingly, health organisations
Learnings. In our experience, the deeper are coming to the conclusion that there
you understand the purpose these is no safe level of alcohol consumption.
habits serve, the easier it will be to build We recommend avoiding alcohol as the
motivation and sustain these lifelong habits healthiest choice for longevity. If you do
over time. choose to consume alcohol, drink as
little as possible. Save it for rare special
Two habits we won’t address but that are occasions.
worth mentioning are smoking and alcohol
use. Smoking is a significant predictor We are aware it’s not always easy to quit a
of disease and early death, and quitting substance. If you need help, there is great
smoking is the most critical thing you can courage in asking for it. Here are some of
do for your longevity if you’re a smoker. our favorite resources:
Even occasional nondaily use has been
linked to all cause mortality. Risk goes • www.aa.org
down with increased cessation so today is • www.cdc.gov/tobacco/campaign/tips/
a great day to quit. quit-smoking/quitstart-app/index.html
Excessive alcohol intake increases your • www.lung.org/quit-smoking/i-want-to-
risk of heart disease, diabetes, liver quit
disease, and cancer, to name a few.
Alcohol intake within the “moderate”
Here are the 12 lifestyle habits you'll work on in the

coming weeks and the goal for each.
Keep in mind the goal listed isn't the starting point but a
long-term endpoint you may achieve by the end of
12 weeks, or you may continue to work toward over
months and years. It’s not the starting point, it’s the goal!
Over the next 12 weeks, you'll make progress toward the
ultimate goal listed in this chart.
Progress, not perfection, is the ultimate goal.

THE 12 HABITS
HABIT WHY IT MATTERS TRUTH/S IT INFLUENCES ULTIMATE LIVING PROOF

GOAL
PROTEIN Muscles are the largest reservoir of protein • Grip strength Consume 1.2-1.6 g/kg of
in the body. Without adequate protein from • Bone mineral density protein per day.
the diet, the body taps into muscle stores to
get what it needs to function. You need enough At least 60 of those grams
protein from your diet to build strength and from plant proteins.
prevent muscle breakdown as you age.
Muscle is also the largest site for glucose

metabolism making it an incredibly important
organ for metabolic health.
PLANT FATS The type of fat in the diet matters. • ApoB Olive oil or avocado oil for
Polyunsaturated fatty acids, such as those • Triglycerides dressings and cooking
found in healthy plant fats, are linked to • Fasting glucose (instead of butter, tallow,
improved metabolic markers and a lower risk • HbA1c coconut or palm oil)
of chronic disease. • Waist circumference
to height ratio Canola oil can be used
for baking.
PLANT DIVERSITY A diet rich in a variety of whole plant foods is • ApoB Consume at least 1 serving
linked to better metabolic function, decreased • Triglycerides of 30 or more unique plants
visceral fat stores, and a lower risk of chronic • Fasting glucose for the week
disease. Diversity of plants results in greater • HbA1c
gut microbial diversity which has been linked • Waist circumference to
to increased overall systemic health. hip ratio
• Blood pressure
• Gut Microbiome Health
FERMENTED FOODS The microbiome in the gut plays an important • Triglycerides 3 servings/day of
role in metabolism, weight control, immunity, • Fasting glucose fermented foods
and disease prevention. Eating ferments • HbA1c
boosts the diversity of microbes in the gut, • Waist circumference
reduces inflammatory markers and increases to height ratio
the overall health of the microbiome.
EATING WINDOW The human body is designed to benefit from • ApoB Eating within a 12-hour eating
daily stretches of time without food. When • Triglycerides window or less. No food 2
you limit eating to a daily window of 12 hours • Fasting glucose hours after waking or 2
or less, the body uses that time to reset the • HbA1c hours before bed.
digestive tract, improve metabolic function, • Waist circumference
boost energy and sleep quality. to height ratio
DAILY STEPS Sedentary lifestyles are associated with • Fasting glucose At least 8,000 steps/day on
decreased longevity and poorer biomarkers • HbA1c average. If under 60 years
of health. The more steps you take, the closer • Waist circumference of age, target at least 10,000
you are to improved cognition, metabolic to height ratio steps per day.
health, improved sleep and mood. • Blood pressure
• Bone mineral density
Continued on next page

THE 12 HABITS (CONTINUED)
HABIT WHY IT MATTERS TRUTH/S IT INFLUENCES ULTIMATE LIVING PROOF

GOAL
CARDIOVASCULAR There is no substitute for exercise that • ApoB 150 minutes of dedicated
EXERCISE elevates your heart rate to different cardio • VO2 Max Zone 2/3* training per week.
zones. Studies show specific benefits • Waist circumference AND
of exercise in zones 2/3 and zones 4/5 to to height ratio 4 x 4-minute HIIT interval/week
increase VO2 Max, a significant marker of • Blood pressure in Zone 4/5*
cardiovascular and respiratory health. • Bone mineral density
RESISTANCE Loss of strength as we age is a significant • ApoB Resistance training at least

TRAINING predictor of frailty and decreased longevity. • Grip strength 2 x per week (At least 45-60
Resistance training is essential to preserve • VO2Max min sessions)
muscular strength, protect the cardiovascular • Waist circumference to
system, maintain bone density, and improve height ratio
markers of metabolic health. • Blood pressure
• Bone mineral density
LIGHT EXPOSURE Your circadian rhythm impacts every • Fasting glucose Expose yourself to natural
single body system, including processes • HbA1c light for 10 minutes within the
that influence aging. Morning sunlight, • Blood pressure first 2 hours of waking
and avoidance of stimulating light exposure • Waist circumference to AND
late in the day modulate your circadian height ratio At nighttime, dim house lights
rhythm to improve your sleep, metabolic after the sun sets. Avoid
health markers, and overall functioning. bright screens or put into
night-shift mode at least 1
hour before bedtime if not
more as lifestyle permits.
SLEEP DURATION During sleep, the body carries out • Fasting glucose In bed for 8 hours/night
essential repair functions. Adequate, • HbA1c
quality sleep reduces stress, lowers blood • Blood pressure
pressure, improves metabolic health, and • Waist circumference
gives you energy to build healthy, longevity to height ratio
boosting habits. • ApoB
SOMETHING JOYFUL Engaging in activities that bring us joy and • Flourishing scale Spend 15 minutes daily
tap into our gifts promotes life satisfaction • Fasting glucose working on something that
and reduces stress. It’s the things we aren’t • HbA1c you’ve always wanted to start
taking action on, perhaps due to fear of being • Blood pressure but haven’t. Or have started
judged by others or ourselves, that are the • Waist circumference but stopped. Something that
most likely things we will regret at the end of to height ratio brings you joy and stimulates
our lives. To live well longer, take action on even your mind.
the smallest thing you’ve always wanted to do
- learning guitar, going on a retreat or trying
a new recipe! Don’t put off till tomorrow what
could bring you true joy today.
BE OF SERVICE Caring for others is rewarding. Being of • Flourishing scale Do something daily that
service provides a buffer against stress • Fasting glucose makes someone you care
and boosts mental health which in turn • HbA1c about or a stranger feel loved
improves markers of longevity. Having quality • Blood pressure and appreciated.
relationships in your life is among the #1 • Waist circumference
predictors of happiness and longevity. to height ratio
*We’ve taken the guesswork out of calculating your Max HR and Target Heart Rates
for moderate and high intensity exercise so you can focus on challenging yourself.
Go to theproof.com/trainingzones to get your guidance on heart rate targets

WEEK ONE
Welcome to your first week of The Living Proof
challenge! Let’s get started.
Start the week off right
• Print the Week 1 tracking sheet on page 32.
• Map out your workout early in the week and schedule
them as if they were meetings. This is the time to also
make a shopping list, and prepare for the week ahead.
Planning is essential to success.
• Pro Tip: Failing to plan is like planning to fail. If you want to meet
your goal, you have to take time for this crucial habit. The habit
of planning will eventually become automatic but at first it might
take some getting used to. You’ll quickly reap the benefits that
come from having a plan because you’ll execute necessary
steps to get where you want to go and nothing feels more
rewarding than that.
• If the weekly goals feel overwhelming, stop and reassess.
Remember, this challenge is about progress, not perfection.
If it’s too much to do at once, choose just a few of the weekly
goals to focus on. Maybe you even choose just one. Adapt the
challenge to fit the reality of your life. Sometimes, less is more.

WEEK ONE
WEEK ONE LEARNING — PROTEIN
As we age, the risk of declining muscle mass, strength, and bone

density increases. In individuals over the age of 50 years, in the
absence of training, muscle mass is lost at a rate of 1-2% per year
and strength at a rate of 1.5-3% per year. These numbers add
up fast. By the time you hit 75, you’ll have lost at least a quarter,
if not half your muscle mass and as much as 30% of your overall
strength.
As muscle mass and strength decline, bone density declines
along with it, increasing the risk of osteoporosis and potentially
life-altering fractures. Post-menopausal women are especially
vulnerable as hormonal changes lead to significantly steeper
losses of bone density compared to men. Put together,
unmitigated changes in muscle mass and bone density contribute
to a declining quality of life and a shorter lifespan.
These losses may be common, but they are not inevitable.
Optimising your diet and training disrupts the process of age-
related decline. And while you may not be as agile at 80 as you are
now, building habits to support strong muscles and healthy bones
will pay off in later years.
In addition to resistance training (the primary stimulus) the
amount of protein you consume greatly influences your ability to
maintain or gain muscle mass, strength and bone mineral density.
For this challenge, you measured two markers of musculoskeletal
strength: Grip strength, which is a good proxy for overall
strength, and bone mineral density (BMD), which tells the story of
how well you’ve loaded your bones over the course of your life.
In the preparation phase, we also asked you to begin paying
attention to the type and amount of protein foods in your diet.
Beginning this week, you’ll work towards optimising your protein
intake to allow for improvements in muscle strength, grip
strength, and BMD.

WEEK ONE
WEEK ONE LEARNING — PROTEIN
Studies show the optimal amount of protein in your diet is within

the range of 1.2-1.6 g/kg/day. This level of intake promotes muscle
development, satiety at meals, weight control, and better markers
of health. Take a moment and calculate your personal protein goal.
For example, a 150-pound woman would need -
150 ÷ 2.2 = 68.2 kg

68.2 kg x 1.2-1.6 = 82 - 109 g protein per day
Once you know your range, it’s time to take it a step further.
It’s not just total grams of protein that matter for longevity.
Where that protein comes from matters, too. Meaning, we
aren’t after an arbitrary amount of protein, it’s about the quality
of where that protein comes from and what it’s packaged
with. For example, you can easily meet your protein goals but
simultaneously surpass your allowance of saturated fat while
doing that. We see this regularly in the low carb keto pattern.
The ultimate goal is to judiciously select protein options to achieve
The 10 Truths, which by default encourages a plant predominant
pattern. Reducing some of the protein in your diet from animal
foods by choosing plant sources of protein will move you closer
to an optimal dietary pattern.
Starting this week, we want you to work on getting your
protein intake into your personal goal range, while also
choosing 40 of those grams from plant protein sources.
If this feels overwhelming, break it down into 2-steps.
• First, work on swapping for plant protein. Odds are, not only
will you notice improvements across the board in energy,
satiety, function and performance just getting the right amount
of protein but when you swap out for plant protein you’re
bound to notice even more of a positive effect. Don’t take our
word for it, play around with it yourself! Check out the Protein
Sources chart on page 88 to get a sense for the types of plant
foods that will help you meet your goal.
• Next, consider adding a protein supplement to help you reach
your total daily protein intake. If your intake is regularly falling
short of your goal, add one to two protein shakes to your menu.
We recommend Momentous Essential Protein - a plant-based
protein blend that tastes great and has an excellent amino acid
profile. Use code LIVINGPROOF for 20% off.

WEEK ONE RESOURCES
To dive deeper into this topic, check out
these resources:
LISTEN:
The Proof Podcast episode 290 -
Protein masterclass: Amount, distribution,
muscle growth, and longevity
DOWNLOAD:
Plant Performance:
High-protein
plant-based recipes
READ:
Is soy safe for men?

HABIT WEEK 1 GOAL DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
PROTEIN Consume 1.2-1.6g of protein per kg/day. At least 40g/day
Y E N Y E N Y E N Y E N Y E N Y E N Y E N
of plant protein
PLANT FATS Olive oil or avocado oil for dressings and cooking
(instead of butter, tallow, coconut or palm oil)
PLANT DIVERSITY Consume at least 1 serving of 10 or more unique plants

for the week
FERMENTED FOODS 1 x serving/day of fermented foods

EATING WINDOW Eat within a 14 hour eating window or less. No food 1 hour
after waking or 1 hour before bed.
DAILY STEPS At least 6,000 steps/day average

MODERATE 50 minutes of dedicated Zone 2/3 training per week

INTENSITY CARDIO
HIGH INTENSITY 2 x 1 minute HIIT interval/week. Zone 4/5

CARDIO
RESISTANCE Resistance training at least 1 x per week

TRAINING
MORNING LIGHT Get outside and get natural light exposure for 10 minutes
EXPOSURE in the first 2 hours after waking
NIGHTTIME LIGHT At nighttime, dim house lights when the sun sets.
EXPOSURE Avoid bright screens or put on night-shift mode.
SLEEP DURATION In bed for 8 hours/night

SOMETHING JOYFUL Spend 5 minutes daily working on something that you’ve always
wanted to start, but haven’t. Or have started, but stopped.
Something that brings you joy and stimulates your mind.
BE OF SERVICE Do something once a week that makes someone you care about,
or a stranger, feel loved and appreciated.
PERSONAL GOAL Optional

WEEKLY Optional
REFLECTIONS
THE PROOF®. ALL RIGHTS RESERVED #LIVINGPROOF Weekly monitoring key: Y Yes, nailed it! E Emerging, I’m getting there N Not yet, I need more time 32
WEEK TWO
On to week 2. We hope you experienced some
big wins in week 1 and are excited and motivated
to keep going.
• Print the week 2 tracking sheet on page 36.
• Reflect on how last week went. What worked well? What
barriers did you face? What might you do differently this
week? Regardless of how week 1 went, don’t beat yourself up.
Identify what worked and build on that success. Progress, not
perfection.
• Take time to plan for the week ahead. Look at your calendar
and schedule workouts, healthy meals (or quick meals on days
when time is short), and plenty of time for sleep.
• If you’re feeling overwhelmed, pause and assess. If you’re
struggling with a specific habit, don’t try to up the goal this
week. A good goal is one that is achievable, so be realistic about
the right amount of challenge for you.
WEEK TWO LEARNING — PLANT FATS

The types of fat you eat have a significant impact on many of
The 10 Truths. Specifically, you’ll work to decrease saturated fat
in your diet by replacing animal sources of fat with plant sources.
Saturated fat is the primary dietary driver of atherosclerosis,
the leading cause of cardiovascular disease. In addition, saturated
fat negatively affects metabolic health, contributing to fat levels in
our liver, as well as disrupted insulin and glucose levels.
To protect ourselves from the longevity-damaging effects of
saturated fat, there’s no way around it; we have to eat less
of it. But there is more we can do. Plant fats contain mono- or
polyunsaturated fatty acids, two types of fat linked with beneficial
health effects. Diets high in plant sources of fat are associated
with a decreased risk of cardiovascular disease, diabetes, cancer,
and all-cause mortality.
The simplest way to begin switching from saturated to plant fats
is to swap out foods like butter or coconut oil and use olive or
avocado oil instead. Use olive or avocado oil when cooking, baking,
or making dressings or sauces. Canola oil is perfectly healthy for
baking and in fact is a rich source of polyunsaturated fats that
may have benefits for lipids, ApoB levels and diabetes prevention.

WEEK TWO
MONO- AND POLYUNSATURATED FAT * SATURATED FAT
FOOD SOURCES • Nuts and nut butter • Butter

• Seeds and seed butter • Cheese
• Flax seeds, oil, and meal • Fatty cuts of meat
• Olive oil • Coconut and palm oil
• Avocados and avocado oil • Full-fat dairy products
• Tofu and edamame • Processed meat
• Salmon, Anchovies, Mackerel, Sardines, • Many processed foods, such as cakes,
Herring cookies, candy, and fried foods
• Oysters, Mussels, Clams, Scallops
EFFECT ON THE 10 TRUTHS • ↓ ApoB • ↑ ApoB

• ↓ Triglycerides • ↑ Triglycerides
• ↓ Fasting glucose • ↑ Fasting glucose
• ↓ HbA1c • ↑ HbA1c
• ↓ Waist circumference to height ratio • ↑ Waist circumference to height ratio
IMPACT ON DISEASE RISK • ↓ Risk of cardiovascular disease • ↑ Risk of cardiovascular disease

• ↓ Risk of diabetes and metabolic disorders • ↑ Risk of diabetes and metabolic
• ↓ Risk of stroke • ↑ Risk of stroke
• ↓ Risk of certain cancer • ↑ Risk of certain cancers
• ↓ Risk of certain neurodegenerative • ↑ Risk of certain neurodegenerative
conditions conditions
• ↓ Risk of all-cause mortality • ↑ Risk of all-cause mortality
If you don't eat seafood see our supplement recommendations on page 20.

WEEK TWO RESOURCES
these resources:
LISTEN:
The Proof Podcast episode 287 —
What you need to know about omega
3 and omega 6 fats
WATCH:
The Proof Podcast Clip episode 266 —
How vegetable and seed oils can be
good for the heart
READ:
Saturated fat: friend or foe?

of plant protein

for the week



INTENSITY CARDIO

CARDIO

TRAINING


WEEKLY Optional
REFLECTIONS
WEEK THREE
You've made it through your first 2 weeks of the
challenge. By now, you’ve probably found some
habits that are working for you and others that
meet the definition of a challenge. This is the week
to lean in and build on your daily wins to keep
moving forward.
• Reflect on last week. Go through your tracking sheet from
week 2 and look for trends. Are certain days of the week
harder than others? Are certain habits easier for you?
Strategize how you can use this data moving forward.
• Plan for the week ahead. Schedule workouts for the week,
make your grocery list, and assess what’s on your calendar
and how it will impact your goals.
• Now that you’re in week 3, you should be getting a sense of
what preparation is helping you and what is not. Don’t reinvent
the wheel every week. Reuse grocery lists, try to establish daily
rhythms, and above all, make sure you’re getting 8 hours in
bed so you have the energy to get it done!

WEEK THREE
WEEK THREE LEARNING —
PLANT DIVERSITY
We’ve all been told to eat our fruits and vegetables, and this is advice worth taking to
heart. But, for longevity, it’s time to take your diet to the next level. For this challenge,
we’re asking you to incorporate a greater diversity of plant foods, including fruits and
vegetables to your plate. And there are good reasons why.
Inside your gut resides a colony of bacteria, viruses, and fungi we call the microbiome.
These microbes thrive off the fibre and nutrients in plant foods. When the microbiome
is well-fed, it becomes a diverse, balanced community that supports immunity, digestion,
disease prevention, and longevity.
A happy microbiome is one that is fed a wide diversity of different types of plant foods.
The more unique plant foods you consume, the better the range of fibre and nutrients
your microbes receive. This diversity in plant foods supports more robust colonies of
healthy bacteria, improving microbiome function.
While the connection may not seem obvious, your microbiome significantly influences
The 10 Truths. Your metabolic biomarkers, such as ApoB, triglycerides, fasting glucose,
and HbA1c respond to what’s happening in the microbiome. Optimal microbiome
function reduces the risk of cardiovascular disease, cancer, and diabetes, specifically by
improving your biomarkers of longevity. If you focus on eating well for your gut microbes,
they turn around and reward you in all areas of these 10 Truths. The complexity of
healing really can be that simple.
If you’re used to eating the same menu of plant foods every week, it’s time to expand your
repertoire. By the end of the challenge, your goal is to have a serving of at least 30 unique
plant foods hit your plate every week. But start slow. At this point, your goal is 10.
For more information on what counts as a serving of plant foods, check out page 87 in
the resource section.
Tips to eat more diverse plants:
• Switch up your greens. If you routinely • Add vegetables to everything! You
eat salads, try arugula, kale, spinach, can even bake with veggies - grate
dandelion, or mustard greens for some carrots or zucchini into Sunday
variety. pancakes or weekday muffins.
• Make a smoothie. Add nuts, seeds, • Try a morning grain bowl made from
seasonal or frozen fruit, flax, chia, plant quinoa or oatmeal, and add a variety of
milk, avocado, herbs, or hemp seeds. fruit, nuts, seeds, flax, chia, and hemp.
• Eat seasonally. Shop your local farmers' • Don’t forget sprouts! Our friends at
market and try out what’s in season in The Sprouting Company have a
your area throughout the year. great range of seeds and sprouting
equipment so you can do this at home
• Add beans, grains, vegetables, herbs, for pennies on the dollar. Use code
and spices to soups. LIVINGPROOF for 10% off.

WEEK THREE RESOURCES
these resources:
LISTEN:
Importance of plant diversity
READ:
Fiber Fueled by Will Bulsiewicz, MD

of plant protein

for the week



INTENSITY CARDIO

CARDIO

TRAINING


WEEKLY Optional
REFLECTIONS
WEEK FOUR
You’re entering your 4th week! Now is the time
to lean into the success you’ve had and not get
discouraged when you “fail.” Life happens, and
you will get off track. It’s getting back on track
that truly matters.
• Look back at your tracking sheet from last week. Identify
which habits you’re feeling really good about and which habits
feel overwhelming. If it’s helpful for you, choose one of those
overwhelming habits to break into smaller goals for your week.
Instead of what feels like a giant step, take one or two small
steps in the right direction.
• Plan for the week. Leverage what has worked well the last few
weeks to streamline your planning process. Acknowledge the
parts of your weekly plans that have not been successful and
brainstorm new ideas. This is a good time to crowdsource with
your community.

WEEK FOUR
WEEK FOUR LEARNING — FERMENTED FOODS
This week, we’re spotlighting fermented foods, one of our key

nutrition habits for longevity. Powering up the microbiome with
ferments provides essential protection from premature aging
and the development of chronic diseases that shorten lifespan.
Fermented foods are those that contain live, active cultures.
We like to think of them as “nature's probiotics.” Studies show
they are more effective at improving microbiome diversity than
probiotic supplements. So, instead of another pill, you’re going to
tap into the power of food for microbiome support.
A diverse microbiome contains a wide range of microbe strains,
each providing unique benefits. The more different types of
microbes present in your gut, the more you experience the
protective benefits your microbiome is designed to carry out.
A diverse microbiome also prevents the overgrowth of bad
bacterial strains that can wreak havoc on your digestive system.
Your microbiome creates a protective barrier in your gut that
prevents pathogens from invading the body. And a whopping
60-70% of your immune processes are linked to your microbiome.
For your immune system to prevent chronic illness, reduce
inflammation, and fight off cancer, your microbiome has to
function at a high level. This requires lots of fibre and an extra
boost from fermented foods.
For the 12-week challenge, we’re asking you to gradually
introduce fermented foods to your daily diet. Beginning with just
one serving a day, you’ll work your way up to 3 servings, a level
associated with diversity-boosting microbiome benefits.
Here’s what a serving

FERMENTED FOOD SERVING SIZE
looks like:
PLANT YOGURT OR KEFIR 6 oz (170 g)
KOMBUCHA 8 oz (240 ml)
SAUERKRAUT OR KIMCHI 2 Tablespoons (30 g)
TEMPEH 3 oz (85 g)
NATTO ½ cup (100 g)

WEEK FOUR RESOURCES
these resources:
LISTEN:
Fermented foods, fibre, and immunity
PURCHASE AND DOWNLOAD:

Plant-Based Ferments — Simple, affordable,
and super-delicious recipes to take your
fermented food game to the next level

of plant protein

for the week



INTENSITY CARDIO

CARDIO

TRAINING


WEEKLY Optional
REFLECTIONS
WEEK FIVE
You’ve made it to week 5. The halfway point
is in sight! Now that you’re several weeks in,
you are hopefully noticing some of the
benefits these longevity habits bring. Keep the
good stuff coming!
• Recommit to build on what IS working. It’s human nature to
seek out what’s not working – our brains are wired with a
negativity bias to protect us. But it’s easy to feel discouraged
by the goals you are not meeting, when ultimately making
a conscious effort to cheer yourself on will result in more
confidence and more success. Take time each day to
congratulate yourself on what you did well. Write it down on
your tracking sheet as a win. Steady progress towards your
goal is what matters most.
• Plan for the week. By now, this should be a routine part of your
week. It’s an essential habit to make your positive changes
successful long-term, and it doesn’t even have to take long.
Schedule your workouts, make a grocery list, and adjust your
plans based on the week ahead.

WEEK FIVE
WEEK FIVE LEARNING —
EATING WINDOW
The average person in Western countries eats over a 15-16 hour eating
window. Assuming someone is in bed for 8 hours, that could mean
having breakfast right after popping out of bed and eating right up until
time to sleep.
But research shows that our physiology is optimised for

digesting and utilising nutrients during a daily period of “fasting,”
coinciding with the hours humans traditionally didn’t eat.
During the hours leading up to sleep, while we sleep, and in the
hours after we wake, important physiological processes take
place that regulate metabolism and support healthy digestive
and microbiome functions.
Research examining the link between daily meals, fasting times,
and cardiovascular disease found participants who had a smaller
eating window and avoided eating within a few hours of sleep had
a lower risk of cardiovascular disease. An interesting note from
this study is the finding that having an eating window earlier in the
day, for example, from 8 am to 8 pm, was more cardioprotective
than eating windows that began later in the day, say 10 am to 10
pm. This may be good news for early risers, but more research is
needed to say for sure. For now, avoiding food late at night, before
bed, has a strong scientific backing to guide our habits.
Another significant benefit of maintaining a smaller eating window
is its effect on weight control. By confining food intake to a set
time frame, you may find it easier to meet your nutritional needs
without overconsuming. Your waist circumference to height ratio
and your blood markers of metabolic health can all benefit from
this simple habit. In the long term, these improvements in the 10
Truths translate to a decreased risk of heart disease, cancer,
diabetes, and overall mortality.
Following the science, we recommend you avoid food 2 hours
before bed and wait 2 hours upon waking before eating. Once
you factor in 8 hours of time in bed each night, this automatically
reduces the eating window to 12 hours or less each day, in line
with science-based recommendations.

WEEK FIVE
Everyone’s body is different, so for some of you, this may be very
easy, while for others, it’s a struggle to hold off on breakfast when
you wake up or skip snacking in the hours before bed. To start
out the challenge, we’re easing you in with just 1 hour of buffer on
either end of your night's sleep. Ideally, you’ll expand that buffer to
2 hours, but where you ultimately land will come down to how your
body responds to this habit.
In the first 1-2 hours after waking, it’s ok to consume water or
plain coffee or tea (no sugar/milk). That’s good news for those of
us who start our day with a bit of caffeine. After that, see how you
feel in an hour. In general, the body adapts to consistent habits
and, with practice, may learn to be more metabolically flexible,
allowing you to eventually stretch your morning fast to 2 hours.
For your evening eating cut-off, it’s helpful to have a consistent
bedtime routine. That will guide you in planning when to have your
last food of the day. If you’ve been a long-time night eater, ease
yourself in, stretching longer and longer until you hit that 2-hour
mark of no food before bed. One additional side effect of this habit
is the improvement in sleep you will likely experience.
Note – if you’re pregnant, postpartum or working on fertility
it’s more important that you listen to your body and eat to
hunger cues. Additionally, if you have a history of disordered
eating or an eating disorder honoring your body’s hunger signal
is your priority. Ultimately, everyone has a window that works
best for them, and you don’t need to feel any pressure that you’ll
miss out on making gains if you need to create your own window.
You do you.

WEEK FIVE RESOURCES
these resources:
LISTEN:
6 lifestyle habits that will improve
your health
WATCH:
Episode 283 on YouTube

of plant protein

for the week


MODERATE 75 minutes of dedicated Zone 2 training per week

INTENSITY CARDIO

CARDIO

TRAINING

BE OF SERVICE Do something twice a week that makes someone you care about,

WEEKLY Optional
REFLECTIONS
WEEK SIX
This week hits the halfway mark of the 12-week
challenge. By this point, you should be noticing
changes in your energy levels, sleep, and body
composition. Take a moment to acknowledge all
your hard work. Even if you’re not meeting every
single goal for this challenge, each moment of
progress is moving your longevity biomarkers in
a positive direction.
• Review your week 5 tracking sheet. Several of your goals
became a little more challenging last week. Note how those
changes went for you. What were your weekly wins and
where do you hope to improve?
• As always, plan for your week. Your workouts will continue
gradually changing in the coming weeks, so now is a good
time to break through any barriers interfering with your
exercise plan. Create your shopping list, assess your week,
and you’re ready to GO!

WEEK SIX
WEEK SIX LEARNING — DAILY STEPS
Sedentary lifestyles are one of the key drivers of our current rates of
chronic disease. And these chronic diseases are one of your biggest
obstacles to a long, happy life. Spending the waning years of your life battling
conditions such as heart disease, cancer, or diabetes can significantly
decrease your quality of life while also robbing you of many more years.
We’re going to cover a lot more details on Taking more daily steps improves markers
the best types of exercise to incorporate of metabolic health. Waist circumference
for longevity, and those are very important to height ratio, ApoB, and blood pressure
to master. However, you also need more are other markers positively influenced by
activity outside of the time you devote to getting more steps.
exercise. It’s thought that sitting is the new
smoking so during this challenge we’re More daily steps lead to improvements in
going to infuse more movement into your insulin sensitivity and glucose metabolism,
daily life. This is different from structured reducing the risk of diabetes. At higher
exercise and it’s pretty neat. Really. NEAT step counts, it becomes biologically
(non exercise activity thermogenesis) is necessary for the body to mobilise energy
the energy used for non-exercise activity (either in circulation or from storage) due
when you walk the stairs versus take to increased energy demands. Practically
the lift or the steps you’ll win when you speaking this means that there is less
walk to the café versus drive. Once you fuel in circulation increasing risks to
start increasing steps, it’ll become a fun your health because increased utilisation
competitive game with yourself so be results in fewer triglyceride and glucose
creative and enjoy it! postprandial (post meals).
Tracking your daily steps provides a useful Improvements in insulin sensitivity and
indicator of how active you are over the glucose metabolism from increasing your
entire day. Studies show people who daily steps is due to the increased energy
average a minimum of 4,000 steps per day needs of hard-working muscles. The more
have a lower risk of death than those who steps you take, the more metabolically
move less. Even better, the more steps you active your body is, and the more efficient
take the lower your risk of becomes. Once it becomes at using glucose and fat as
you reach 8000 steps per day or higher, fuel. Over time, this results in lower blood
your risk of death declines significantly. If levels of triglycerides and glucose, two
you’re looking for true longevity, this is the biomarkers of longevity.
range to shoot for.

WEEK SIX
At the beginning of the challenge, we asked you to aim for an
average of 6,000 steps per day. At this point in the challenge, your
goals have increased and you’re working to bump that average to
7,000. Eventually, we want you to reach that 8,000-step mark and
hopefully beyond. If you can maintain a daily step count of 10,000
steps, science supports it.
Some days, you may get more steps than others, so it’s better to
look at your steps averaged over a week than to beat yourself up
about a busy workday when you are trapped at your computer
more than normal. It happens to all of us. Instead of getting
discouraged, aim to sneak more steps into the rest of the week to
boost your overall average. Every step counts.
Tips to meet your daily step goals:
• Take a walk first thing every morning. This will greatly ease
meeting your step goal, and as an extra bonus, it will get you out
in natural light to build 2 habits at once.
• Park as far away as you reasonably can when out and about.
• Set a timer on your phone to remind you every 30 to 60
minutes to get up and move around.
• At work: take the stairs instead of the elevator, walk to the
farthest restroom in the building, walk to your co-worker's
desk instead of emailing, or start a lunch walking club.
• At home: be a bit inefficient when doing laundry or household
chores to add extra steps around the house, stand and do
stretches or light body weight movements while watching TV,
have a dance party or walk with your family after dinner to get
everyone more steps. If you have kids, get them moving with
you – it’s never too young to model healthy behavior!

WEEK SIX RESOURCES
these resources:
READ:
Check out this review of a new
study on daily steps

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WEEKLY Optional
REFLECTIONS
WEEK SEVEN
Look at you… past the halfway point now and
hopefully, these longevity habits are starting to
feel like a normal part of your life! For the next
six weeks, you’ll build on this foundation to get
long-lasting results.
• Review your past tracking sheets. Notice the change you’ve
created from week 1 to week 7. Acknowledge all the positive
steps, both big and small, you’ve taken so far.
• Plan for the week. Week 7 means an increase in some of your
fitness goals. By now, your body should be ready to increase
the effort and increase your fitness gains. As always, look for
the sweet spot between challenging yourself and adapting the
goals to fit your reality.
WEEK SEVEN LEARNING — MODERATE AND HIGH-INTENSITY CARDIO

For optimal health and longevity, your body requires a variety of
movements. This applies not only to the types of movements but also
to the intensity of movement.
As a movement becomes more intense, More subtle metabolic changes also take
i.e., more challenging to sustain, your heart place alongside a higher VO2 Max. Your
rate increases, and the cardiorespiratory mitochondria increase in number and
system must work harder to provide efficiency, your body creates more small
the oxygen and nutrients necessary to blood vessels called capillaries, and you
continue. Challenging the heart, lungs, become more metabolically flexible (able
and circulatory system with varying to efficiently use both glucose and fats to
exercise intensities, causes them to adapt produce energy).
in unique ways, producing incredible
longevity benefits. But to gain these longevity benefits you
have to make sure you’re actually working
Regularly training at both moderate and in the heart rate zones scientifically proven
high-intensity cardio levels increases VO2 to produce results. Many people just hop
Max, a measure of how efficiently your on the treadmill for a certain amount of
body uses oxygen during intense exercise. time and assume that’s enough. In this
A higher VO2 Max indicates a strong heart challenge, we’re not throwing darts in the
that can efficiently move large volumes of dark. You’ll calculate and track your heart
blood through the body to deliver oxygen. rate zones to ensure you experience the
longevity benefits of cardio training.

WEEK SEVEN
To make this easier for you, we’ve taken the guesswork out of
calculating your Max Heart Rate and Target Heart Rates for
moderate and high-intensity exercise. Check out this calculator
to get your personalised goals here. Once you know your target
heart rate zones, you can put all your focus on challenging
yourself to get there.
When you’re working at a moderate-intensity cardio, you’ll get
into zone 2/3 and work in that heart rate zone for a longer length
of time, anywhere from 50-150 minutes performed all at once
or over the course of the week. For high-intensity cardio, you’ll
perform short bursts in zone 4/5 with periods of active rest
between. For example, If your goal for the week is 3x4 HIIT, you’ll
work for 3 minutes in zone 4/5 , rest for 3 minutes, and then
repeat 4 times.
• Each week of the challenge, you’ll gradually ramp up your time
in both the moderate and high-intensity zones. Check out the
moderate intensity principles guide on page 90 and the high
intensity principles guide on page 92 to learn how to find these
zones for yourself and the best techniques to maximise your
time training at these intensities.
MODERATE-INTENSITY CARDIO HIGH-INTENSITY CARDIO
ZONE 2/3 4/5
% OF MAX HR 60-75% 85-95%
HOW TO TRAIN Moderate intensity activity at a Maximally intense activity that can
sustained pace over a longer only be sustained for minutes, done in
length of time. bursts for a short amount of time.
WHY IT MATTERS Improves mitochondrial function ↑↑ Improves mitochondrial function ↑

Increases VO2Max ↑ Increases VO2Max ↑↑
Increases density of blood vessels ↑↑ Increases density of blood vessels ↑
IMPACT ON THE Blood pressure ↓

10 TRUTHS ApoB ↓
Triglycerides ↓
Fasting glucose ↓↓
HbA1c ↓↓
And, of course, VO2 Max ↑
We’ve taken the guesswork out of calculating your Max HR and

Target Heart Rates for moderate and high intensity exercise so
you can focus on challenging yourself. Check out this calculator to
get your personalised goals here.

WEEK SEVEN RESOURCES
these resources:
LISTEN:
Zone 2 takeaways and an evidence-based
3 day cardio program for longevity
WATCH:
The Proof Clip EP 277 — Are you training in
Zone 2? Here’s how to find out!
READ:
Bone health and exercise. The degree to
which cardiovascular training affects bone
mineral density depends on the relative
‘impact’ of the exercise.

of plant protein

for the week

EATING WINDOW Eat within a 12 hour eating window or less. No food 2 hours
after waking and 2 hours before bed.


INTENSITY CARDIO

CARDIO

TRAINING


WEEKLY Optional
REFLECTIONS
WEEK EIGHT
It’s incredible to think you’re entering your 8th
week of this challenge. That’s almost 2 full months
of building longevity habits and optimising your
life. Are you feeling the benefits?
• Review your tracking sheet from week 7. Reflect on what’s
working well and what habits are a struggle at this point in the
challenge. As your goals progress over the next few weeks,
remember you can always opt to stay at a certain goal level
until you feel you’re ready to increase. Whether you get to the
end goal with all these habits is less important than sustaining
these habits long-term. Each week, expect life to happen.
Instead of being frustrated when life throws you off schedule,
use it as an opportunity to foster greater compassion for
yourself. You’re human, not a machine.
• Plan your week. Integrate the techniques that are working for
your exercise sessions, menu planning, and sleep.
WEEK EIGHT LEARNING — RESISTANCE TRAINING
Losing a certain amount of muscle as you age is

inevitable. You’re unlikely to be as strong at 70 as you
were at 30. But HOW MUCH muscle and strength you
lose depends on the amount of strength you develop in
your prime years and how hard you work to maintain it
over your life span.
Your muscles follow the “use it or lose it” principle. Without
regular training and load, your muscles gradually lose mass
and strength. To maintain strength throughout your life, there
is no substitute for loading your muscles, and for most of us,
that means resistance training.
An effective resistance training program builds strength,
increases muscle mass, improves body composition, and
reduces loss of bone mineral density. Lifting weights also
challenges the heart and lungs to increase efficiency and
output, improving their overall health.

WEEK EIGHT
The more subtle effects of resistance To grow muscle and stimulate bone
training include improvements in metabolic strengthening, you must overload
health. Strong healthy muscles have during training. Research shows that
excellent glucose processing power, so progressively adapting your weight,
your HbA1c and fasting glucose should sets, and reps produces consistent
improve. The nutrition benefit here is you’ll gains in muscle strength.
gain increased tolerance of carbohydrates.
Carbohydrates help you perform better so What this means is you have to lift weights
it’s a positive feedback loop: heavy enough to cause your muscles
to fatigue, and (sometimes) fail. As your
muscles grow and adapt to the weight, you
Carbohydrates must progressively increase the weight
provide energy to continually challenge the muscles to
get stronger. Kinda like how incrementally
increasing plant diversity in your diet
fortifies your gut, strategically changing
Greater tolerance To gain
weight load on your muscles works to
of carbohydrates muscle mass
optimise strength.
There are a lot of different ways to do this,
whether with free weights, kettlebells,
Increased
or gym machines.
glucose reservoir
It’s also important to note that if you have
low bone mineral density (BMD) based on
Remember my rule of thumb: when it the results of your DEXA scan, or you are
comes to carbs a jelly bean is a far cry a postmenopausal woman, you really need
from a black bean. Prioritise whole to lean into resistance training to stimulate
food sources of carbohydrates rich in bone density. That means working safely
fibre to fuel your workouts and optimise and progressively toward heavier weights.
your metabolic health. Additionally, impact exercises such as
jumping chin-ups with drop landings and
At the beginning of the challenge, you jump rope performed 50 jumps/session
measured your strength by testing your for at least 6 months with 3 or more days/
grip strength, a good proxy for overall week are recommended. Please work with
muscular fitness. Throughout these 12 a qualified physiologist to ensure all safety
weeks, as you get in the habit of moving requirements are met.
heavy loads with resistance training,
your grip strength will increase, indicating We’ll cover all this information in depth in
stronger muscles and an improved the resistance training principles guide on
marker of longevity. page 94.
To get the full benefits of resistance

training, HOW you train matters. Instead
of just throwing some weights around
in the gym, you’ll use science-backed
training principles to maximise your
effort and gains.

WEEK EIGHT RESOURCES
these resources:
LISTEN:
The Proof Podcast episode 229 - Specific
exercise to avoid disease and live longer

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for the week



INTENSITY CARDIO

CARDIO

TRAINING


WEEKLY Optional
REFLECTIONS
WEEK NINE
You’re entering the final four weeks of the
challenge. But, all the incredible benefits you’re
experiencing are yours to keep as you continue
integrating these habits into your life.
• Pay attention this week to which aspects of the challenge have
felt particularly hard for you. Is there a habit or two that has
been a struggle from day one? How can you adapt the habit to
fit your life? Lean into the challenge.
• Plan your week. This week we’re upping your time in the
flourishing habits, so give special thought to how you can make
time for things that bring you joy and ways to be of service to
those around you. Don’t just hope these opportunities present
themselves. It takes intention to cultivate a flourishing mindset.
Feeling guilty spending time on yourself? That’s a normal
response - it’s okay. Acknowledge any resistance that comes
up from this Truth and get curious about it.
WEEK NINE LEARNING — LIGHT EXPOSURE
Most modern cultures have become increasingly “indoor”

societies. A majority of our time is spent inside, using
artificial light, and often staring at artificially lit screens.
While there are many benefits to our ability to live this
way, there are a few drawbacks as well.
The human body evolved with a circadian rhythm linked to the
cycle of the sun. Exposure to light sends signals to the brain,
causing the release of hormones that influence everything from
hunger to sleep. Early humans had little choice but to live at the
mercy of sunlight. However, now we can choose for ourselves
when to have light and when to turn off the lights to sleep. For
longevity, we need to use this power wisely.

WEEK NINE
A healthy circadian rhythm helps every system in the body
function better. Your brain feels alert, your muscles more
responsive, your pancreas, liver, and cardiovascular system
work efficiently, and you sleep better. Conversely, a disrupted
circadian rhythm leads to poor sleep, a higher risk of mental
health struggles like depression, impaired muscle function, high
blood pressure, and a greater risk of cardiovascular disease,
diabetes, and liver dysfunction.
Building habits that support your circadian rhythm sets the stage
for optimal health and longevity.
Your circadian rhythm is extremely sensitive to light exposure.
Special cells in the retina of the eye send information to the brain
about light levels and time of day, influencing the signals the
brain then sends to the rest of the body to regulate the sleep/
wake cycle. Exposure to natural light soon after waking sends a
powerful signal to the brain that "it's morning; time to be awake,"
while creating dark conditions leading up to bed, tells the brain
it's time for sleep. Your body is designed to respond to these
ancient cues, and disrupting the rhythm too far unsurprisingly
leads to poor health.
Your circadian rhythm helps you live longer. Let’s tap into it.
• In the morning, get outside as soon as you can for exposure
to natural light. At least 10 minutes is best. Even if the sun
is behind clouds, your brain will respond to unobstructed
morning light by starting your “clock” for the day.
• In the evening, you want to signal the brain that it’s getting
dark and time for bed. Turn down the lights in your house
as bedtime approaches. Set night mode on any devices you
use before bed, or better yet, avoid them if you can. TVs,
laptops, and phones emit a type of light called blue light which
suppresses the release of melatonin, the hormone that tells
your brain it’s lights out. Using night mode turns down the
blue light on devices to minimise this effect.

WEEK NINE RESOURCES
these resources:
LISTEN:
Neglecting our bodies natural clocks is
harming our health

of plant protein

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INTENSITY CARDIO

CARDIO

TRAINING

BE OF SERVICE Do something daily that makes someone you care about,


WEEKLY Optional
REFLECTIONS
WEEK TEN
You’ve reached the last phase of the challenge.
Over the next three weeks you’ll work to reach
the optimal level for each of the longevity habits.
You may or may not be there yet, and that’s
normal and expected. Work towards your goals at
this moment in your life. That’s the real definition
of success.
• Review your past tracking sheets. Notice how your sleep
duration goal is progressing. This week, we’ll double click
on that habit, so brainstorm ways to get your 8 hours in
bed every night.
• Plan for the week. You know what to do. Schedule your
workouts, plan your menu, and adapt your goals to what’s
on your calendar. Every week is different, so go into it with
a strategy for how to maintain your longevity habits
alongside your real life.
WEEK TEN LEARNING — SLEEP DURATION

Most of us don’t need science to tell us that sleep is
important. It’s something you can feel after a poor night's
sleep when you wake up sore, exhausted, mentally dull,
and struggling through the day.
But the effects of poor sleep go much deeper than how you feel the
next morning. Regularly getting poor quality or poor quantity sleep
increases your risk of heart disease, diabetes, obesity, high blood
pressure, cognitive decline, and all-cause mortality (including a
higher risk of accidents due to sleep deprivation!).
Interestingly, sleep disruptions interfere with protein synthesis and,
over time, may lead to decreased muscle mass and strength, two
markers of poor longevity. Missing out on even a day of good sleep
impairs protein synthesis, hormone balance, and glucose control.
Long-term sleep disruption compounds these effects.
Improving your sleep habits is one of the best things you can do for
longevity, and it fuels all your other efforts.

WEEK TEN
When you sleep, your brain and body remain incredibly active,
carrying out essential “housekeeping” functions that optimise and
repair every system in your body. Your neurons build connections
to improve communication and store memories, your immune
system releases cytokines to battle infections, the body repairs
damage and removes toxins, and muscles undergo needed
repairs among many other things. Studies show sleeping too little
(<7 hours per night, or too much (>8 or 9 hours) increases your
risk of death by 12% and 30%, respectively.
Missing out on the repair that comes from restorative sleep
prevents your body from doing the necessary tasks to keep you
healthy. Over time, your immune system is compromised, your
brain function struggles, and every bodily system experiences
more wear due to lack of upkeep. If you want to live longer and feel
better you have to get proper sleep.
Proper sleep starts with the right conditions. In this challenge,
we gave you the goal to simply be in bed for 8 hours each night.
We all know we can’t make ourselves fall asleep. However, many
of us don’t even give our body the option of getting the sleep it
needs. Building the habit of blocking out 8 hours each night for
sleep and spending that time in bed increases the chance you’ll
hit a minimum of 7 hours. Some nights you might find yourself
tossing and turning – as best you can – try to practice spending
any waking time in as restful a state as possible even if it means
you’re still awake.
Tips to get you in bed for 8 hours:

• Count back from the time you have • Establish consistent sleep cues leading
to wake up to find out when you need to up to your 8 hours in bed. Even the
be in bed. Stick to it. simple routine of washing your face and
brushing your teeth signals your brain
• Ideally, your 8 hours happen at the it’s bedtime. Have a few steps you do
same time each day. Your body adapts every night before getting in bed that
to consistency, and it will be easier to fall cue your body to shut it down.
asleep if your brain is expecting it.
Pro tip:
• If possible, try to fall asleep between
10 – 11 PM if your schedule allows. • We love and use the WHOOP
system to track our sleep. Go to
• If you’re not ready to fall asleep right join.whoop.com/simon and get your
when you get in bed, try a relaxing first month free. If you sign up, join
activity like deep breathing, reclining The Proof community on WHOOP
meditation, reading (not on your phone! using the code COMM-1F5693
Remember we want to avoid blue light),
or try connecting with your partner.

WEEK TEN RESOURCES
these resources:
LISTEN:
The Rich Roll Podcast episode 600 —
Sleep is Your Superpower
WATCH:
The Proof Clips EP 282 — Are you genetically
a night owl? Uncover the sleep science!

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CARDIO

TRAINING



WEEKLY Optional
REFLECTIONS
WEEK ELEVEN
Welcome to week 11, you’re about to cross the
finish line so don’t slow down yet. As you enter
the final weeks of the challenge, note how your
energy, sleep, and mindset have changed.
Take time to acknowledge and celebrate your
results. This will give you the motivation to
keep these longevity habits rolling even after
the challenge ends.
• Review your past tracking sheets. With two weeks left on the
challenge and the retest phase not far off, direct your efforts
to the habits most critical to increase your longevity score. Flip
back to page 25 for protocol overview table at the beginning
of section 2, and review which habits address the biomarkers
you most need to improve. While all the habits are important, to
improve your longevity score, you’ll benefit most from locking
in the habits that correct your sub-optimal biomarkers.
• Plan your week. This should be second nature at this point.
You know the drill.
WEEK ELEVEN LEARNING — SOMETHING JOYFUL

Rates of loneliness, depression, and anxiety are high in
many developed countries, with serious consequences
for health and longevity. Individuals who struggle
with mental health are more likely to develop chronic
illnesses such as heart disease or cancer and have a
shorter life expectancy.
Living a meaningful life is as essential to longevity as exercise and
eating well. Yet, it’s often overlooked. Life is busy, and many of us
focus on getting through our days, getting things done, and then
waking up to do it all again. But, this is not a recipe for thriving.
Caring for your mental health allows you to truly flourish. Living a
longer life is only one piece of the longevity picture and, of course,
an important one. But, living a better life for longer is the real
metric we hope to influence.

WEEK ELEVEN
It’s essential to step back on occasion and ask yourself if you’re
living a good life and what that even means to you. What would
your ideal day look like? What things have you always wanted to
do but have never done? What’s that thing you started but never
finished? Five years from now, what experiences do you hope
you’ll have had?
Research shows people are more likely to take corrective action
when failing to live up to their responsibilities than they are to take
corrective action when they fail to live up to their personal goals
and aspirations. Yet, when asked to share their biggest regret,
76% of people spoke about unfulfilled personal goals.
While caring for your responsibilities is often non-negotiable, at
the end of your life, what do you think you’ll most regret? Where
will most of your dissatisfaction with life stem from? Will it be not
keeping your house tidier or not taking that dance class you
always dreamed about? To enhance longevity, you need to act
in alignment with your values and goals and step closer to the
person you want to become. It’st’s not only okay to prioritise what
matters most to you but it’s essential!
For this challenge, we’ve asked you to spend a small amount of
time each day doing something that simply brings you joy that
you have always wanted to start but haven’t, or have started but
stopped. By this point, you should be up to spending at least 15
minutes every day. This goal may not seem like it accomplishes
much but added up over the course of months and years, it
becomes hours of time spent cultivating joy.

WEEK ELEVEN RESOURCES
these resources:
LISTEN:
Cornell Psychologist Tom Gilovitch on
Judgment, Decision making, and Regrets
WATCH:
The Proof Clips EP #285 — Beyond
medication: mindfulness explored

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DAILY STEPS At least 8,000 steps/day average, 6,000-8,000 for those >60,
8,000-10,000 for those <60

INTENSITY CARDIO

CARDIO

TRAINING



WEEKLY Optional
REFLECTIONS
WEEK TWELVE
This is it. Your final week. After this week, you’ll
retest The 10 Truths and calculate your new
longevity score. You are now LIVING PROOF that
nothing stands in your way of accomplishing any
challenge on your path to longevity. Proof time is
right around the bend – let’s finish up strong!
• This is your last chance to shift your biomarkers before you
retest. What you do this week will still make a difference,
so really give it your all. Some habits may be on autopilot at
this point, which is great! Recommit to the areas that are
challenging and see what progress you can make. Remember,
we don’t expect perfection, and neither should you! Just keep
moving forward. Every step counts.
• Plan your week. (You probably didn’t even need a reminder
at this point!)
WEEK TWELVE LEARNING — BE OF SERVICE

There’s no better way to round out The Living Proof
Challenge Learnings than to talk about being of
service. It’s often easier to focus on the lifestyle
habits that enhance physical health. Yet the daily
habits that promote mental and emotional well-being
are often neglected.
Being of service is a habit that enriches both your life and the
lives of those around you. Over the last 11 weeks, we asked you
to progressively devote more time to doing something to make
someone you care about or a stranger, feel loved and appreciated.
We hope by now you are working to do this daily.
When you do something to be of service, it activates the
reward regions of the brain while simultaneously dampening the
stress-related regions. We see this play out in large population
studies that show people who are stressed have higher mortality
while people who live stressful lives but make time to serve
others, do not.

WEEK TWELVE
Giving, or being of service to others, appears to attenuate the
negative health and longevity effects of stress. Being of service
is also a way to invest in important relationships. Research tells
us that quality relationships are the number one predictor of
In an interesting experiment, researchers randomised people
into two groups. In one group, they played a game and won money
(let's say $10) for playing. The other group played the same game
and won the same amount of money, but it was automatically
donated to a charity of their choice.
On day 1 of the test, both groups reported the same level of
happiness after playing; however, over the next 10 days, the
subjects receiving $10 reported rapidly declining happiness from
winning, while the subjects giving away their winnings reported
the same level of happiness throughout.
Happiness from giving appears to SUSTAIN itself. Happiness from
getting does not. Cultivating a habit of service is not only the
right thing to do, but also an important part of living a longer,
better life. Investing in the people around you is worth every
ounce of your effort.
There are many ways you can serve others and strengthen your
most important relationships, so how you meet these goals will be
unique to you.
Here are some ideas we came up with:
For those close to you: For strangers or your local community:
• Take on a household task without being • When out, pay for the food or beverage
asked to do so. Wash the dishes, do of the person behind you in line
the laundry, clean the bathroom, or
whatever task you know will make • Volunteer with a local organisation
them feel cared for. • Donate to a non-profit
• Offer to run an errand so they • Pick up trash in your community
don’t have to.
• Take them out for coffee and give them
100% of your attention. Or better yet,
make them a cup of coffee/matcha.
Our friends at Autonomy Foods who
specialise in adaptogenic lattes have you
covered. Use the code LIVINGPROOF
for 20% off.
• Write a note or send an encouraging
text if you know they're having
a tough time.

WEEK TWELVE RESOURCES
these resources:
LISTEN:
Welcoming challenges into your life
WATCH:
TED Talk by Robert Waldinger —
The secret to a happy life — lessons
from 8 decades of research
WATCH:
Tom Gilovich from Cornell
Research — Judgement,
decision making, and regret

of plant protein

for the week

DAILY STEPS At least 8,000 steps/day average, 6,000-8,000 for those >60,
8,000-10,000 for those <60

INTENSITY CARDIO

CARDIO

TRAINING



WEEKLY Optional
REFLECTIONS
PART THREE:
RETEST

CONGRATULATIONS, FRIENDS
You’ve made it to the end of the 12-week
challenge. You should feel incredibly proud of the
hard work you’ve done to shift your health in a
positive direction.
Now, it’s time to get some hard data on your
progress. While we certainly hope you’re feeling
the benefits of your new habits, the real proof is
in your biomarkers. Let’s re-measure.
Time to repeat the testing procedures you did
in the initial testing phase.

TEST WHAT IT HOW TO TEST TIPS FOR TESTING
MEASURES
BLOOD TEST • ApoB • Contact your primary care doctor and see if they can You must be fasting prior
• Triglycerides order these specific blood tests (especially Lp(a) if you to your blood test to get
• HbA1c plan to use InsideTracker, as they don’t currently offer accurate results. A general
• Fasting blood it). rule is no food or drink for
glucose • Use InsideTracker for fast and easy in-home blood 8-12 hours. Try to eat your
• Lp(a)* draws and testing. Here’s how it works: normal dietary pattern prior
1. Visit the InsideTracker website for their Ultimate to the test.
Plan.
2. Choose your blood draw options: Blood draw in a
lab or mobile blood draw.
3. Use code LIVINGPROOF for 25% off and a FREE Inner
Age 2.0.
LAB OR VO2 Max • Visit the DexaFit website to learn about unique package
offerings and special prices for DEXA scans and VO2
BEEP TEST Max testing. Tests can be redeemed at any DexaFit
location nationwide. Visit a testing location near you to
get specific details on pricing opportunities.
• Or conduct your own beep test using the instructions
in the PDF.
BLOOD Blood pressure • Visit your primary care doctor and ask them Pause to relax and breathe
for a blood pressure reading. before taking a blood
PRESSURE • urchase an at-home blood pressure cuff. pressure reading. Allow
READING We recommend the Omron wrist cuff as a yourself to settle in. Take
great option. Potentially better to do at home your BP several times a day
to avoid “white coat syndrome.” to understand how circadian
rhythm impacts your
personal readings.
WAIST Waist 1. Using a flexible tape measure, stand and place the tape Measure before a meal.
circumference to measure around the waist just above the hip bones.
CIRCUMFERENCE height ratio 2. Make sure the tape measure is level all the way around. If you’re a menstruating
MEASUREMENT 3. Keep the tape measure firm around the waist, but don’t woman, don’t measure the
compress the skin. days leading up to your cycle,
4. Take the measurement after a relaxed exhale. or during the first 3 days of
5. Divide your waist circumference (in cm) by your height your cycle.
(in cm).
GRIP STRENGTH Grip strength • Using a dynamometer such as this one from Camry. Don’t do grip strength
• Follow this link for instructions. measurements after a
TESTING workout when your grip will
likely be fatigued.
DEXA SCAN Bone mineral • Talk to your primary care doctor to see if they can
density (BMD) order this for you.
• Or visit the DexaFit website to learn about unique
package offerings and special prices for DEXA scans
and VO2 Max testing. Tests can be redeemed at any
DexaFit location nationwide. Visit a testing location near
you to get specific details on pricing opportunities.
FLOURISHING Psychological • Print the questionnaire from this link. Don’t overthink these
well-being • Fill it out and follow the directions to answers; respond as
SCALE calculate your score. authentically as you can.
QUESTIONNAIRE
*Lp(a) is a one-time test that measures a genetically linked ** Visit dexafit.com/livingproof to access special discounted
marker of heart disease risk. It’s a good-to-know number that pricing (anywhere from 20-40% off. Varies by location.) for
can tell you if you’re at a higher lifetime risk of heart disease. The Living Proof participants. You can choose from different
Because it’s not something that can be modified with lifestyle it’s testing options, such as a baseline and follow-up DEXA scan
not one of our 10 truths. However, we do use it to help calculate or a package that includes a DEXA scan and a VO2 Max Test.
your longevity score. If your LP(a) is elevated it means we After purchasing, you’ll receive detailed instructions via
target a lower ApoB level which our calculator factors in when email on how to schedule your test at any DexaFit location
determining your longevity score. As this is not a test offered by across the country.
InsideTracker you will need to request it from your physician.

SCORE
Once you have your test results in hand, visit
theproof.com/longevityscore enter your data, and receive your
new longevity score.
• You get 1 point for each of THE TEN TRUTHS that are within the
optimal range that we recommend for longevity.
• You get 0.5 points if your results are within the normal range
but outside of the optimal target range.
• You get 0 points if your results are outside of the normal range.
• 10/10 indicates that all of your measurable biomarkers are
within the optimal ranges. Long-term, 10/10 is the goal.
INTERPRETING YOUR RESULTS

We hope you saw a change in your personal longevity score. It’s
rewarding to see the impact of how hard you worked over the last
12 weeks. Take a moment to celebrate any improvement in your
score, no matter how big or small.
Over time, the goal is to reach 10/10, but it’s ok if that didn’t
happen in just 12 weeks. We designed this challenge to be long
enough for you to improve your biomarkers but short enough to
feel achievable. While we’re confident your biomarkers improved,
whether they improved enough to reach the optimal range
depends on where you started.
If you experienced no change in your longevity score, don’t feel
discouraged. Compare your initial test results with your post-
challenge test results. Did any of your biomarkers change? Even if
your biomarkers did not reach optimal levels, we bet there are at
least a few that moved in the right direction. That is a huge win and
a stepping stone to more improvement in the future. Eventually,
your longevity score will start moving; you just need more time
practicing these healthy habits.
As recommended in the initial testing phase, be sure to share
your post-test results with your doctor. Pay close attention to
any biomarkers that are in the sub-optimal range and talk to your
doctor about whether additional management is needed.

NEXT STEPS
Thank you for completing this challenge with us.
What you’ve learned and practiced these last 12
weeks was not meant only for short-term action.
These are long-term habits that will continue to
provide longevity benefits in the months and
years to come.
Keep setting goals and working towards the
habits on your week 12 tracking sheet on
page 78. It’s likely there are goals on that list
that still require work. From here, the challenge
is to continue taking steps towards these habits
on your own. You’ve already shown that change
is possible. Now, build on that foundation to keep
making progress toward your greater longevity.

NEXT STEPS
Here are some ways you can stay connected and continue
to find support and inspiration on your longevity journey:
HAVE A LISTEN & SUBSCRIBE TO THE PROOF PODCAST

Search ‘The Proof with Simon Hill’ on your
favourite streaming platform
LET’S CHAT CHECK OUT SIMON'S BOOK
simonhill theproof
theproof nutritionscientist
richroll theproofwithsimonhill
simonhill theproofwithsimonhill

IN CLOSING
Finishing these 12 weeks may feel like

an ending, but we hope it’s a beginning.
Longevity is a journey that takes a lifetime.
The habits you’ve started now can carry
you all the way to the finish line.
Our hope for this challenge was for you to

make progress toward developing habits
that guide you in navigating the maze of your
environment with intention so you achieve
your goal of a longer life. It was never about
being perfect for 12 weeks; it’s about being
imperfect but consistent over years and
decades. That’s what will most influence your
Here’s to living a better life for longer.
— Simon

RESOURCES

PLANT DIVERSITY RESOURCE
WHAT COUNTS AS A SERVING SIZE:
FRUITS VEGETABLES GRAINS BEANS & NUTS SEEDS HERBS
LEGUMES
1 medium fruit 1 cup (75 g) leafy 1 piece of whole ½ cup (~115 g) 1 oz (19 g) which 1 oz (16 g) which Use as often
½ cup (~90 g) of greens grain bread cooked beans is about one is ~2 Tbsps or as possible –
fresh, frozen or 1 cup (~150 g) raw ½ cup (~100 g) or legumes handful raw one small handful here’s your
canned vegetables cooked grains nuts or ~⅓ cup invitation to play
like brown rice, 2 Tbsps (32 g) with your food!
2 Tbsps (~25 g) ½ cup (75 g)
dried cooked, frozen or oatmeal or nut butter
canned quinoa
Track your plant diversity:
1. 11. 21.
2. 12. 22.
3. 13. 23.
4. 14. 24.
5. 15. 25.
6. 16. 26.
7. 17. 27.
8. 18. 28.
9. 19. 29.
10. 20. 30.

PLANT PROTEINS
Use a mix of plant sources and protein powder Higher scores
as needed to reach your goal of 1.2-1.6 g/kg/day. indicate more
protein per calorie
PLANT PROTEIN GRAMS OF PROTEIN PER CALORIES PROTEIN

SOURCES SERVING DENSITY SCORE
PLANT-BASED PROTEIN Varies by brand Varies by brand. 17.8

POWDER ~25 g per scoop ~140 kcals per scoop
SEITAN 25 g per 3.5 oz (100 g) serving 141 kcals 17.7
TEXTURED VEGETABLE 35 g per 1 cup (68 g) serving 222 kcals 15.7

PROTEIN (TVP), DRY
LUPINI BEANS 25 g per 1 cup (180 g) 193 kcals 12.9
TOFU 17 g per 3.5 oz (100 g) serving 144 kcals 11.8
TEMPEH 20 g per 3.5 oz (100 g) serving 192 kcals 10
LENTILS 18 g per 1 cup (200 g) 230 kcals 7.8
CANNELINI BEANS 16 g per 1 cup (180 g) 220 kcals 7.2
LEGUME-BASED PASTA Varies by brand ~14 g per 2 Varies by brand. 7

(56 g) oz serving ~200 kcals
BLACK BEANS 15 g per 1 cup (180 g) 227 kcals 6.6
EDAMAME (SHELLED) 9 g per ½ cup (80 g) 144 kcals 6.2
SOY MILK Varies by brand ~8 g per 1 Varies by brand. 6.1

cup (237 ml) ~130 kcals
KIDNEY BEANS 13 g per 1 cup (180 g) 216 kcals 6
HEMP SEEDS 9.5 g per 3 Tablespoons (90 g) 166 kcals 5.7
CHICKPEAS 15 g per 1 cup (180 g) 269 kcals 5.5

(GARBANZO BEANS)

ADDITIONAL PROTEIN SOURCES
If you opt to include animal protein in your diet, these are the
science-backed sources to choose from that align with our
longevity goals. Whether you incorporate animal foods is a
personal decision, and their influence on your biomarkers
depends on a variety of factors. We can’t tell you which choice is
right for you, we can only share what the science says as it relates
to potential health outcomes. If you’re unsure how these fit into
your health goals you can approach it like a scientific experiment
and test key biomarkers before and after. In order to optimise
certain biomarkers, like ApoB, some people may need to reduce
animal protein more than others.
Higher scores
indicate more
protein per calorie
PLANT PROTEIN GRAMS OF PROTEIN PER SERVING CALORIES PROTEIN

SOURCES DENSITY SCORE
NONFAT GREEK YOGURT, 19 g per 1 cup (250 g) 100 kcals 19

PLAIN
SCALLOPS 17 g per 3 oz (85 g) serving 94 kcals 18
CLAMS 22 g per 3 oz (85 g) serving 126 kcals 17.4
MUSSELS 20 g per 3 oz (85 g) serving 146 kcals 13.6
FATTY FISH (SALMON, Varies ~20-25 g per 3 oz Varies ~200 kcals 10-12.5
HERRING, MACKEREL, (85 g) serving
ANCHOVIES, AND
SARDINES)
OYSTERS 8 g protein per 3 oysters 69 kcals 11.5
EGGS 6 g per large egg 72 kcals 8.3
Please note, this information does not constitute individual advice.

Consult your primary care provider or a registered dietitian
to help you tailor specific serving sizes to your individual needs
and health status.

MODERATE-INTENSITY CARDIO PRINCIPLES
Before you begin any moderate-intensity training,
you need to know your heart rate zones.
Here’s how to calculate:
• Visit theproof.com/trainingzones to use our zero-cost
target heart rate range calculator.
• Use a fitness tracker that can show you what training
zone you are in, in real-time, while you’re exercising.
We love and use the WHOOP system. Go to
join.whoop.com/simon, and get your first month free.
If you sign up, join The Proof community on WHOOP
using the code COMM-1F5693.
• OR calculate your heart rate max (HRmax) on your
own using the formula:
• Male: 208 - (0.7 x age)
• Female: 206 - (0.88 x age)
• Now, use the chart below to find your
zones based on your HRmax.
HEART RATE ZONE % HRmax
ZONE 1 50–60%
ZONE 2 60–70%
ZONE 3 70–80%
ZONE 4 80–90%
ZONE 5 90–100%

MODERATE INTENSITY TRAINING
Moderate-intensity training involves training in zones 2/3 or
between 60-80% of your HRmax. To get the benefits of zone 2/3
training requires extended time working at this level. The longer
you stay in the zone, the more you stimulate the physiological
adaptations that promote longevity.
Depending on your current level of fitness, it may not take
much to get into zone 2/3 . However, as you progress and your
cardiovascular system becomes more efficient, you’ll be able to
do more work (power or speed) for a given time (i.e you’ll go from
a brisk walk to a slow jog). The best way to ensure you stay in your
target heart rate range is to use a fitness tracker or heart rate
monitor. Don’t go over or under; stay in the sweet spot.
Over the 12-week challenge, you’ll gradually increase your time
in zone 2/3 from 50 minutes to 150 minutes each week. You can
do these minutes all at once or break them up into two sessions.
Choose the training modality that allows you to most easily stay
in the zone.
TRAINING MODALITIES Cycling

Jogging
Vigorous walking
Rowing
Elliptical
Stair machine

HIGH-INTENSITY CARDIO PRINCIPLES
Before you begin any high-intensity training, you
need to know your heart rate zones.
Here’s how to calculate:
• Visit theproof.com/trainingzones to use our zero-cost
target heart rate range calculator.
• Use a fitness tracker that can show you what training
zone you are in, in real-time, while you’re exercising.
We love and use the WHOOP system. Go to
join.whoop.com/simon, and get your first month free.
If you sign up, join The Proof community on WHOOP
using the code COMM-1F5693.
• OR calculate your heart rate max (HRmax) on your
own using the formula:
• Male: 208 - (0.7 x age)
• Female: 206 - (0.88 x age)
• Now, use the chart below to find your zones based
on your HRmax.
HEART RATE ZONE % HRmax
ZONE 1 50–60%
ZONE 2 60–70%
ZONE 3 70–80%
ZONE 4 80–90%
ZONE 5 90–100%

HIGH INTENSITY TRAINING
High-intensity training involves training in zones 4/5 or between
80-100% of your HRmax. As you can imagine, this is pretty intense,
but the good news is you don’t have to stay at that level of intensity
very long to get the benefit, and because it is so intense, you only
have to train in this zone once a week.
Before you begin your high-intensity training session, warm up for
at least 10 minutes in zone 2/3. Once you finish, it’s always best to
do a 5-minute cooldown for optimal recovery
If you’re warmed up, you’re ready to go. We recommend a
stationary bike as an ideal tool for HIIT training but choose the
activity that works for you. Depending on your fitness level, it
might not take much effort to hit your target heart rate zone.
However, as you progress and your cardiovascular system
becomes more efficient, you’ll need to cycle harder, or run faster,
depending on your chosen modality, to get into zone 4/5. Just
make sure you’re actually in zone 4/5 for the designated time!
When you’re working in these high zones, your breathing should
be deep and intense, and you shouldn’t be able to carry on a
conversation. That’s one way to know you’re there, but using a
heart rate monitor or fitness tracker is best.
If you haven’t yet, visit theproof.com/trainingzones to use our
zero-cost target heart rate range calculator.
Over the 12-week challenge, you’ll gradually increase your time in
zone 4/5 as well as how many intervals you do.
It will look like this:
TRAINING 2 X 1 MINUTE 2 X 2 MINUTES 2 X 3 MINUTES 2 X 4 MINUTES 3 X 4 MINUTES 4 X 4 MINUTES

MODALITY HIIT HIIT HIIT HIIT HIIT HIIT
CYCLING Work for 1 Work for 2 Work for 2 Work for 2 Work for 3 Work for 4
RUNNING minute in zone minutes in minutes in minutes in minutes in minutes in
SWIMMING 4/5 , then spend zone 4/5 , then zone 4/5 , then zone 4/5 , then zone 4/5 , then zone 4/5 , then
3 minutes spend 3 minutes spend 3 minutes spend 3 minutes spend 3 minutes spend 3 minutes
ROWING
recovering. recovering. recovering. recovering. recovering. recovering.
ELLIPTICAL
STAIR MACHINE Repeat 2 times. Repeat 2 times. Repeat 3 times. Repeat 4 times. Repeat 4 times. Repeat 4 times.

RESISTANCE TRAINING PRINCIPLES
Resistance training has incredible benefits for muscular strength,
bone mineral density, balance, mobility, and how confident you
feel in your own skin. But HOW you train determines if you actually
get stronger or, instead, leave a lot of gains on the table. To get
the most from your resistance training sessions, you’re going
to follow science-backed principles to maximise SETS PER WEEK,
EFFORT, REP RANGE, and FREQUENCY.
Sets Per Week means the total number of sets (rounds of an
exercise) you perform for a specific muscle group over the
course of the entire week. For example, if you do bicep curls
twice a week and do 5 sets each time that comes out to 10 sets
per week.
Effort refers to how close you come to muscle failure, meaning
you literally cannot lift the weight for one more rep. This is
measured by Reps In Reserve (RIR). Your RIR indicates how close
you are to failure, and depending on your training goal, you usually
want 0-3 RIR. For example, an RIR of 3 means you stop at the point
when you feel you could do 3 more reps, but not a fourth.
Rep range refers to how many repetitions of a movement you
do in each set. Your rep range for an exercise will depend on the
weight you use, as that will influence how long it takes to get to
your target RIR.
Frequency is how often you perform resistance training, and will
be determined by your training goals.
Here’s how that all comes together based on your training goal:
TRAINING HYPERTROPHY STRENGTH STRENGTH AND BONE DENSITY

MODALITY (MUSCLE MASS) HYPERTROPHY
SETS PER WEEK 10-20 5-12 10-12 3-10
EFFORT 3 reps in reserve (RIR) 3 reps in reserve (RIR) 3 reps in reserve (RIR) 3 reps in reserve (RIR)
REP RANGE 6-30 (light to moderate 1-5 (heavy weight) 6-12 (moderate weight) 5-12 (moderate weight)
weight)
FREQUENCY 2+ sessions per week At least 4x/week 2-3 sessions per week 2-3 sessions per week

RESISTANCE TRAINING PRINCIPLES
A few additional exercises to include each week:
TRAINING WEIGHT-BEARING IMPACT TRAINING BALANCE TRAINING

MODALITY
WHY IT MATTERS Impact movements stimulate increased bone density. Improves balance and agility
Especially important for post-menopausal women Decreases the risk of falls
who are at greater risk of bone loss and low BMD Especially important for older adults
TRAINING Jumping, stepping, hopping, running Yoga, tai chi, balance exercises
MODALITIES
REP RANGE 50 reps (increase gradually to goal) Varies by modality
FREQUENCY 3 or more days per week 3 or more days per week

HABIT WEEKLY GOAL DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
PROTEIN Y E N Y E N Y E N Y E N Y E N Y E N Y E N
PLANT FATS Y E N Y E N Y E N Y E N Y E N Y E N Y E N
PLANT DIVERSITY Y E N Y E N Y E N Y E N Y E N Y E N Y E N
FERMENTED FOODS Y E N Y E N Y E N Y E N Y E N Y E N Y E N
EATING WINDOW Y E N Y E N Y E N Y E N Y E N Y E N Y E N
DAILY STEPS Y E N Y E N Y E N Y E N Y E N Y E N Y E N
MODERATE Y E N Y E N Y E N Y E N Y E N Y E N Y E N
INTENSITY CARDIO
HIGH INTENSITY Y E N Y E N Y E N Y E N Y E N Y E N Y E N
CARDIO
RESISTANCE Y E N Y E N Y E N Y E N Y E N Y E N Y E N
TRAINING
MORNING LIGHT Y E N Y E N Y E N Y E N Y E N Y E N Y E N
EXPOSURE
NIGHTTIME LIGHT Y E N Y E N Y E N Y E N Y E N Y E N Y E N
EXPOSURE
SLEEP DURATION Y E N Y E N Y E N Y E N Y E N Y E N Y E N
SOMETHING JOYFUL Y E N Y E N Y E N Y E N Y E N Y E N Y E N
BE OF SERVICE Y E N Y E N Y E N Y E N Y E N Y E N Y E N
PERSONAL GOAL Y E N Y E N Y E N Y E N Y E N Y E N Y E N
WEEKLY Y E N Y E N Y E N Y E N Y E N Y E N Y E N
REFLECTIONS
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35. Your Menopause Questions Answered (Part 2) |
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38. Good genes are nice, but joy is better
17. Reversing Type 2 Diabetes | Roy Taylor, PhD
39. Loneliness and time alone in everyday life: A descriptive-
18. Type 2 diabetes and remission: practical management exploratory study of subjective and objective social isolation
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40. Sarcopenia: etiology, clinical consequences, intervention,
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43. The role of muscle loss in the age-related decline of grip
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Cholesterol in Healthy, Young, Normal-Weight Women: A Prolonged Continuous Exercise Training on Abdominal
Randomized Controlled Feeding Trial. PMID: 33801247 Visceral Fat Reduction in Obese Young Women.
PMID: 28116314
45. Synergistic Effect of Increased Total Protein Intake and
Strength Training on Muscle Strength: A Dose-Response 64. Assessment of Metabolic Flexibility by Means of Measuring
Meta-analysis of Randomized Controlled Trials. PMID: Blood Lactate, Fat, and Carbohydrate Oxidation Responses
36057893 to Exercise in Professional Endurance Athletes and Less-Fit
Individuals. PMID: 28623613
46. A systematic review, meta-analysis and meta-regression
of the effect of protein supplementation on resistance 65. Exercise Is Medicine…and the Dose Matters.
training-induced gains in muscle mass and strength in PMID: 34054576
healthy adults. PMID: 28698222
66. Comparative effectiveness of aerobic, resistance, and
47. International Society of Sports Nutrition position stand: combined training on cardiovascular disease risk factors:
creatine supplementation and exercise. PMID: 17908288 A randomized controlled trial. PMID: 30615666
48. Creatine Supplementation and Brain Health. 67. Effects of HIIT and MICT on cardiovascular risk factors in
PMID: 33578876 adults with overweight and/or obesity: A meta-analysis.
PMID: 30689632
49. A 2-yr Randomized Controlled Trial on Creatine
Supplementation during Exercise for Postmenopausal Bone 68. Effects of different protocols of high intensity interval
Health. PMID: 37144634 training for VO2max improvements in adults: A meta-
analysis of randomised controlled trials. PMID: 30733142
50. Dairy fat and risk of cardiovascular disease in 3 cohorts of
US adults. PMID: 27557656 69. Strength and muscle mass loss with aging process. Age and
strength loss. PMID: 24596700
51. Dietary Fats and Cardiovascular Disease: A Presidential
Advisory From the American Heart Association. 70. Resistance Exercise Training in Individuals With and
PMID: 28620111 Without Cardiovascular Disease: 2023 Update: A Scientific
Statement From the American Heart Association.
52. Big data from world's largest citizen science microbiome PMID: 38059362
project serves food for thought
71. Dose-response relationship between weekly resistance
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Foods. PMID: 30551623 review and meta-analysis. PMID: 27433992
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Intake from Foods, Including Fermented Foods, Assessed and Meta-Analysis of Prospective Studies. PMID: 20469800
using the NHANES Database. PMID: 36822397
73. Sleep, circadian biology and skeletal muscle interactions:
55. Gut-microbiota-targeted diets modulate human immune Implications for metabolic health. PMID: 36272396
status. PMID: 34256014
74. The ideal road not taken: The self-discrepancies involved in
56. Time-restricted Eating for the Prevention and Management people's most enduring regrets. PMID: 28493750
of Metabolic Diseases. PMID: 34550357
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and healthy aging register-based cohort study. PMID: 31668728
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in the prospective NutriNet-Santé cohort. PMID: 38097547 The Role of Stress-Related and Social Reward-Related
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PMID: 38059362 cardiovascular mortality: a meta-analysis

THE PROOF® PODCAST WITH SIMON HILL
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PLANT PERFORMANCE
High protein plant-based recipes for
lean muscle, strong bones and longevity.
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Simple, affordable and super delicious
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• Get science-backed guidance on
fermented foods and studies to
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THE

SIMON HILL, MSC, BSC

THE PROOF®. ALL RIGHTS RESERVED #LIVINGPROOF 2

THE PROOF®. ALL RIGHTS RESERVED #LIVINGPROOF 3

THE PROOF®. ALL RIGHTS RESERVED #LIVINGPROOF 4

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SYSTEM WHAT IT INCLUDES INFLUENCE ON LONGEVITY

METABOLIC Liver, pancreas, Maintaining optimal mitochondrial function and

MUSCULOSKELETAL Bones, muscles, Maintaining strength and bone density protects

THE PROOF®. ALL RIGHTS RESERVED #LIVINGPROOF 9

MARKER OPTIMAL RANGE HOW TO WHAT IT TELLS US

HbA1c <5.7% Blood Test Risk of diabetes

FASTING BLOOD 72-100 mg/dl Blood Test Risk of diabetes

TRIGLYCERIDES ≤80 mg/dl Blood Test Risk of heart disease and

WAIST CIRCUMFERENCE <0.5 Tape measure Risk of heart disease, type 2

FLOURISHING SCALE Score ≥48 Questionnaire Measure of happiness and longevity

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“Why do I have to be this intentional?” The maze of industrial technology is

Designed to get Designed for you to

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CALCULATE YOUR Blood

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MARKER YOUR TESTING RESULT YOUR SCORE FOR

BONE MINERAL DENSITY

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PREPARE YOUR BODY

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Check out this episode of The

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HERE'S HOW IT WORKS

Let's get started!

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It all starts right here.

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Here are the 12 lifestyle habits you'll work on in the

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HABIT WHY IT MATTERS TRUTH/S IT INFLUENCES ULTIMATE LIVING PROOF

Muscle is also the largest site for glucose

Continued on next page

THE PROOF®. ALL RIGHTS RESERVED #LIVINGPROOF 26

HABIT WHY IT MATTERS TRUTH/S IT INFLUENCES ULTIMATE LIVING PROOF

RESISTANCE Loss of strength as we age is a significant • ApoB Resistance training at least

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As we age, the risk of declining muscle mass, strength, and bone

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Studies show the optimal amount of protein in your diet is within

150 ÷ 2.2 = 68.2 kg

WEEK TWO LEARNING — PLANT FATS