Simon Hill Living Proof 12-Week Protocol

// When should you use the Living Proof 12-Week Protocol?

Use this skill when a user wants to build a structured, science-backed health and longevity plan from scratch — especially when they feel overwhelmed by information but lack a specific, measurable, actionable framework. Also use it when someone wants to prioritize the highest-leverage health interventions given time and budget constraints.

// What information do you need before starting the protocol?

• User's current health data
  Any available blood work (especially ApoB, triglycerides, fasting glucose, HbA1c), functional test results (grip strength, VO2 Max or shuttle test score), blood pressure readings, and DEXA scan results if available.
• User's cardiovascular risk profilerequired
  History of smoking, hypertension, cardiovascular events, Type 2 diabetes, or known elevated Lp(a). Used to calibrate ApoB targets and longevity score.
• User's sex, age, and menopausal status (if applicable)required
  Many of the 10 Truths have sex- and age-adjusted optimal ranges. Postmenopausal women require specific attention to bone mineral density targets.
• User's current lifestyle baseline
  Approximate weekly exercise volume, dietary patterns, sleep quality, and a self-assessed flourishing score.
• User's goal focus
  Which of the four Key Systems the user most wants to move the needle on: cardiovascular, metabolic, musculoskeletal, or psychological/emotional well-being.

// What core principles drive the Living Proof Protocol?

// How do you apply the Living Proof Protocol step by step?

1. 1

   Identify the user's cardiovascular risk profile

   Ask: Do they have a history of smoking, hypertension, cardiovascular events, Type 2 diabetes, or elevated Lp(a)? Classify them as HIGH RISK or LOW RISK. This determines their ApoB target: under 50 mg/dL (high risk) or under 80 mg/dL (low risk). Also recommend a once-off Lp(a) test if never done — Lp(a) is ~100% genetically driven, cannot be modified by lifestyle, and if elevated, requires more aggressive ApoB reduction.

2. 2

   Measure the 10 Truths to establish the Longevity Score baseline

   Walk through each Truth by system. CARDIOVASCULAR: (1) ApoB — blood test (request from physician or use a service like Inside Tracker); (2) Blood pressure — home automatic cuff (e.g., Omron), rest 5 minutes, legs uncrossed, cuff at heart level, target 120/80 mmHg; (3) VO2 Max — either lab treadmill/bike test OR the 20-metre beep/shuttle test (two cones 20m apart, free pacing app, record level and shuttle number at failure, correlates at r=0.92 with VO2 Max). METABOLIC: (4) Triglycerides — blood test; (5) Waist-to-height ratio — tape measure, waist circumference divided by height; (6) Fasting blood glucose — blood test; (7) HbA1c — blood test (3-month average glucose). MUSCULOSKELETAL: (8) Grip strength — $20–$30 dynamometer, test left and right hands three times each, take average, adjust for age and sex; (9) Bone mineral density — DEXA scan (e.g., DexaFit), produces a T-score relative to average 30-year-old; note: osteopenia = T-score −1.0 to −2.5, osteoporosis = below −2.5. PSYCHOLOGICAL: (10) Flourishing Scale — 8-question validated tool (score 1–7 per question, max 56), assessing purposeful life, supportive relationships, daily engagement, contribution to others' well-being, competence, self-regard, optimism, and social respect.

3. 3

   Calculate the Longevity Score

   Each Truth is scored as suboptimal (0 points), normal (0.5 points), or optimal (1 point). Age, sex, and cardiovascular risk profile adjust what 'optimal' means for specific Truths. The total across all 10 Truths produces the Longevity Score. This is the pre-intervention baseline. Encourage the user to record this — seeing it move is a primary motivation driver.

4. 4

   Map the user's weakest Truths to the Four Key Systems and prioritize intervention focus

   A user scoring suboptimal on ApoB, blood pressure, and VO2 Max has a cardiovascular priority. A user with elevated triglycerides, fasting glucose, and increased waist-to-height ratio has a metabolic priority. A user with low grip strength or a T-score indicating osteopenia/osteoporosis has a musculoskeletal priority. A flourishing score below 40 signals psychological/emotional well-being needs attention. Name the priority system explicitly so the user understands where the 12-week challenge will move the needle most.

5. 5

   Introduce the 12-week progressive habit challenge across all four domains

   The challenge is organized into 12 weekly themes, building progressively. The four intervention domains are: NUTRITION: optimize total protein intake (distribute across meals, emphasize plant protein sources); shift cooking fats to olive oil or avocado oil away from butter, tallow, coconut, or palm oil. EXERCISE: build toward 150 minutes per week of Zone 2/3 cardio training; add resistance training to address grip strength and bone mineral density (weight-bearing movements with ground reaction force — jogging, skipping — stimulate bone; heavy compound lifts stimulate muscle). SLEEP: addressed in weekly themes with evidence-based sleep hygiene practices. EMOTIONAL WELL-BEING: structured exercises around service to others, relationship quality, and purposeful engagement. Start week one gently (theme: protein); each subsequent week adds one new focus while maintaining prior habits. Do not attempt to introduce all habits simultaneously — progressive stacking is the mechanism.

6. 6

   Apply the cardiovascular intervention protocol to ApoB specifically

   ApoB is the sum total of all atherogenic lipoproteins (LDL, IDL, VLDL — each carries exactly one ApoB molecule; HDL does not). ApoB is a superior predictor of atherosclerotic cardiovascular disease compared to LDL cholesterol in 20–30% of cases. If the user has never tested ApoB, treat this as the highest-priority blood test to obtain. The primary lifestyle lever for ApoB reduction is dietary fat composition — this intersects with the nutrition habits in the weekly challenge.

7. 7

   Apply the metabolic intervention protocol based on personal fat threshold signals

   If two or more of the four metabolic Truths are suboptimal (elevated triglycerides, elevated waist-to-height ratio, elevated fasting glucose, elevated HbA1c), the user has likely exceeded their personal fat threshold. The primary intervention is energy balance (reducing energy toxicity) combined with exercise to stimulate mitochondrial health. Weight loss of 10–15 kg typically normalizes these markers in overweight/obese individuals; even 7–8 kg in individuals with normal BMI can normalize them. Do not rely solely on BMI — 1 in 6 people with Type 2 diabetes have normal BMI.

8. 8

   Apply the musculoskeletal intervention protocol for grip strength and bone mineral density

   For grip strength: resistance training is the primary lever. From age 40, expect 2–3% annual strength loss in sedentary populations — this is not inevitable with resistance training. The goal is not grip-specific wrist curls but compound strength that grip strength proxies. For bone mineral density: weight-bearing exercise with ground reaction force greater than daily walking (jogging, skipping, hopping) stimulates osteoblast activity. Hormones mediate this — estrogen is the key signal in women; postmenopausal women should discuss pharmacotherapy (e.g., estrogen therapy where not contraindicated) with a physician. If T-score indicates osteoporosis, refer to a supervised bone health clinic before prescribing jumping or jogging. Bone responds even at age 80–90 — it is never too late, but safety must be matched to baseline risk.

9. 9

   Apply the psychological/emotional well-being intervention protocol

   Target areas identified by low flourishing scale scores: (a) relationship quality — invest in depth and frequency of meaningful social contact; (b) service to others — structured volunteering, mentoring, or consistent acts of contribution; (c) purpose — identify activities that produce engagement and meaning. The research signal is clear: highly stressed individuals who are consistently of service to others do not show elevated mortality risk. This is a modifiable buffer. Spending more than 75% of time alone is associated with significantly elevated loneliness risk — Solitude itself is not harmful, but chronic isolation is.

10. 10

    Retest all 10 Truths at the conclusion of the 12-week challenge

    Repeat every test from Step 2 using the same protocols and conditions to ensure comparability. Recalculate the Longevity Score. The delta between baseline and post-challenge score is the primary output — it is the measurable proof that the protocol worked. If a specific Truth has not moved, interrogate adherence in the intervention most directly linked to that Truth before concluding the intervention is ineffective.

// What does the protocol look like for real people?

// What mistakes should you avoid with this protocol?

• Testing ApoB without accounting for cardiovascular risk profile — the optimal ApoB target is not universal; it is under 50 mg/dL for high-risk individuals and under 80 mg/dL for low-risk individuals. Applying the wrong target produces a false sense of safety.
• Relying on LDL cholesterol instead of ApoB — LDL misclassifies risk in 20–30% of cases because it does not capture IDL and VLDL; always request ApoB specifically.
• Ignoring Lp(a) — approximately 1 in 6 people carry a gene mutation that significantly elevates cardiovascular risk through a mechanism that no lifestyle intervention can modify. Not testing for it means not knowing your true baseline risk.
• Using BMI as a proxy for metabolic health — 1 in 6 people with Type 2 diabetes have normal BMI. The four metabolic Truths (triglycerides, waist-to-height ratio, fasting glucose, HbA1c) are far more informative than BMI.
• Measuring blood pressure incorrectly — must rest 5 minutes beforehand, legs uncrossed, cuff at heart level. Office measurements are less predictive of cardiovascular disease than correctly taken home measurements. White coat effect inflates in-office readings.
• Assuming VO2 Max is fixed by genetics — it is malleable through training. Moving from 'low' to 'average' cardiorespiratory fitness halves risk of death and cardiovascular disease and can be achieved with 150 minutes per week of moderate-intensity exercise.
• Skipping the DEXA scan, especially for postmenopausal women — three postmenopausal women in a retreat cohort discovered they had osteoporosis for the first time through this protocol. Unknown osteoporosis changes exercise prescriptions, dietary priorities, and pharmacotherapy decisions.
• Treating bone health as relevant only after age 50 — bones are a savings account. The musculoskeletal interventions should begin in one's 20s and 30s to build reserves that protect against fracture risk in later decades.
• Dismissing psychological/emotional well-being as a 'soft' metric — the Harvard Study of Adult Development (80 years of follow-up) found relationship quality outperforms LDL cholesterol and smoking as a predictor of longevity. This Truth is not optional.
• Demanding 100% adherence and abandoning the protocol when it slips — the protocol is designed to produce meaningful health improvements at 70–80% adherence. Perfectionism is a protocol killer.
• Introducing all 12 habits simultaneously in week one — the progressive weekly stacking structure exists for a reason. Overloading week one leads to collapse. Start gently, build each week.

// What key terms should you know for the Living Proof Protocol?

The 10 Truths

The ten specific, measurable biomarkers and functional tests selected because they simultaneously satisfy three criteria: they are great predictors of longevity, they are relatively easily measured, and they can be shifted in a favorable direction by specific evidence-based lifestyle protocols.

Longevity Score

The composite score produced by rating each of the 10 Truths as suboptimal (0 points), normal (0.5 points), or optimal (1 point), adjusted for age, sex, and cardiovascular risk profile. The score at baseline versus post-challenge provides quantified proof of health improvement.

Four Key Systems

The four biological and psychological systems that the 10 Truths collectively assess: cardiovascular, metabolic, musculoskeletal, and psychological/emotional well-being.

ApoB

Apolipoprotein B — a protein present on every atherogenic lipoprotein (LDL, IDL, VLDL) but absent from HDL. Measuring ApoB gives the total burden of all atherogenic lipoproteins in circulation, making it a superior predictor of atherosclerotic cardiovascular disease compared to LDL cholesterol alone.

Lp(a) (LP little a)

Lipoprotein(a) — a subclass of LDL that is particularly atherogenic and approximately 100% genetically determined. It cannot be meaningfully modified by lifestyle. Elevated Lp(a) (above 30 mg/dL) places the individual at 1–1.5 times lifetime cardiovascular event risk and requires a more aggressive ApoB reduction target (under 50 mg/dL).

Personal Fat Threshold

Each individual's genetically determined maximum capacity to store fat safely in subcutaneous adipose tissue. Once this threshold is exceeded, fat spills into the liver, pancreas, and circulation as ectopic fat, driving insulin resistance, elevated triglycerides, elevated fasting glucose, elevated HbA1c, and eventually Type 2 diabetes and non-alcoholic fatty liver disease.

Atherogenic Lipoproteins

Lipoproteins capable of penetrating the artery wall and depositing cholesterol to form plaque. Includes LDL, IDL, and VLDL — all carry one ApoB molecule each. HDL is not atherogenic.

Atherosclerotic Cardiovascular Disease

The most common form of cardiovascular disease, characterized by plaque buildup inside arteries driven by lifetime accumulation of atherogenic lipoproteins. Can lead to heart attack (coronary obstruction) or stroke (cerebral obstruction).

T-Score

The output of a DEXA scan, measuring an individual's bone mineral density relative to the average healthy 30-year-old adult. A T-score of 0 equals that average; −1.0 to −2.5 indicates osteopenia; below −2.5 indicates osteoporosis. Each standard deviation drop (approximately 10% reduction) doubles fracture risk.

Beep Test / Shuttle Test

A validated field test for estimating VO2 Max. The user runs between two cones set 20 metres apart, paced by progressively accelerating audio beeps. The level and shuttle number at which the user fails (missing two consecutive beeps) is converted to an estimated VO2 Max using a reference table. Correlation with directly measured VO2 Max is r=0.92.

Flourishing Scale

An 8-question, clinically validated psychometric tool developed to assess psychological well-being across dimensions of purpose, relationships, engagement, contribution to others, competence, self-regard, optimism, and social respect. Each question scored 1–7; maximum score 56. Used as the 10th Truth to provide a quantified baseline for psychological/emotional well-being.

Test — Intervene — Retest

The core structural principle of the Living Proof Challenge: measure all 10 Truths to generate a Longevity Score baseline, apply 12 weeks of evidence-based lifestyle interventions, then retest all 10 Truths to produce measurable proof of health change.

Energy Toxicity

Roy Taylor's term for the chronic energy surplus state that drives fat accumulation beyond the personal fat threshold into the liver and pancreas, progressively impairing insulin sensitivity and beta cell function, and ultimately leading to non-alcoholic fatty liver disease and Type 2 diabetes.

Zone 2/3 Training

Aerobic exercise performed at moderate to moderately-high intensity, the primary modality used in the 12-week challenge to improve VO2 Max and cardiorespiratory fitness. The challenge targets building to 150 minutes per week of this training by week 12.

Waist-to-Height Ratio

Waist circumference divided by height — used as a superior alternative to BMI for assessing fat distribution and visceral adiposity. Increased waist-to-height ratio signals that fat is being stored abdominally (viscerally), indicating the personal fat threshold may have been exceeded.

// FREQUENTLY ASKED QUESTIONS