Build Strong Bones, Avoid a Heart Attack, Enjoy Your Fruit | D.Harrisberg | The Proof Podcast EP
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- Опубліковано 14 тра 2024
- In Episode #257, I sit down with exercise physiologist and diabetes educator Drew Harrisberg for a captivating conversation on recent episodes and more emerging research. It’s been a while since Drew has been on the show, with his last appearance in Episode #223, but I know listeners will be glad to have him back.
👇 Visit The Proof website for supporting studies and the full show notes 👇 theproof.com/podcast/
The Proof has covered a variety of complex topics in recent episodes, and in this conversation, we take a step back to evaluate some key learnings in a more conversational format that is easy to digest and follow.
Drew Harrisberg is a passionate exercise physiologist, sports scientist, and diabetes educator who has been thriving with type 1 diabetes for over a decade. After his diagnosis at 22, Drew committed himself to making positive lifestyle changes and empowering others to do the same. He founded Drew's Daily Dose, a platform designed to inspire, empower, and enable individuals to thrive, not just survive. Drew uses his professional expertise and personal experiences to help others take control of their health for optimal outcomes.
In this episode, Drew and I discuss the use of CGMs for people without diabetes and the potential benefits of stretching for strength, range of motion, and hypertrophy. We delve into the topics of menopause, osteoporosis, and ways to improve bone mineral density.
We also touch on how to improve your gym training and reflect on recent episodes, including a recap of the blood lipids series with Dr. Thomas Dayspring. If you’re eager to take your knowledge of your own well-being to the next level, we introduce The Proof’s first immersive experience, an upcoming retreat-style event in Bali facilitated by Drew and me.
Specifically, we cover:
0:00 - Intro
4:14 - Do CGMs have potential beyond diabetes management?
14:35 - Blended fruit vs whole fruit for glycemic response
24:02 - Effects of long-term stretching
33:58 - Bone mineral density and menopause
38:18 - Review on different modality exercises for bone density
59:42 - Drew's new fitness program
1:07:24 - Takeaways from the lipid series with Dr. Thomas Dayspring
1:26:41 - The Proof's very first immersive experience
1:39:34 - When good deeds happen
1:50:40 - Outro
Drew’s dedication for sharing his knowledge and insights with others is profound. His unique background as a qualified health professional and his personal experience living with type 1 diabetes for over 10 years fuel his passion for sharing his knowledge with others. Tune in to this engaging conversation and take away valuable insights to help you thrive in your own health journey.
Connect:
- Instagram: / drews.daily.dose
- Website: drewsdailydose.com/
- The Proof Immersive Experience: theproof.com/experience/
- Drew’s previous episodes: theproof.com/tag/drew-harrisb...
- Drew’s soon-to-be-released program: drewsdailydose.com/trainingpr...
If you have any additional questions you would like answered in the future, let me know in the comments.
The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends.
Enjoy, friends.
Simon
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Want to support the show?
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I have to say I just love you two! You’re so professional and respectful to the 60+ year old women out there. I’m 61 and a physical therapist and feel a bit of that inferiority complex when I enter a gym because my arms are weak. It’s so nice to see young men with professionalism and don’t go into the bro talk… Take care. I’m a big fan!
That's so kind of you! Thanks for the love and support :)
I love Simons’s interview style, because he lets people talk, uninterrupted. I happen to be a fresh meat eater, some dairy, and some fruit. Good work. I’ll just say, I still think your biases are blinding you to the obvious, in many cases. I ate similar to some of your guests for decades, until I was on eight prescription meds. In 2017, I stopped all meds, and my path since then led me to where I am now.
I’m 66 and start my day with 100 push-ups before several other workouts. I’ve been athletic my entire life - just never stopped. 🌱💪🏼!
Another active vegan post menopausal woman here, chiming in to give the same compliments to you two awesome guys! 💚💚💚
Agree!! As a young 70, fit, female, (Carnivore, I was pleasantly surprised & appreciate your informed discussion on osteoporosis!! Just ‘discovered’ you, recently!
Still one of the best health podcasts out there 💪🏻🔥
Brilliant as always. At one stage, Drew was about to go through his exact workouts for a 60 yo family member with osteoporosis, but got distracted. Would love to see what this entails.
Oh gosh I’m so glad you guys are talking about body strengthening tools , please give the names I will truly appreciate that!!!🙏♥️
Such a pleasure to listen to you both. All the shows are excellent formats with educated content, professional questions, dialogue and commentary. Science based guests with exemplary scientific facts. Always a bonus when we get to have Drew and Simon together.
Drew, I totall agree, Simon‘s hair style is amazing. I like it a lot.
This was great thanks. Learnt and laughed a lot especially your mutual petrol experiences.
Honestly, where to start? Love, love, love this podcast and EVERY discussion with Drew is like hanging out at the beach for a laugh interspersed with a serious chat! First, the research and science discussion gets so deep I have to put on my basic science hat and geek out, then I get to listen to a lovely story about Drew’s mom being a badass human, and then finally (maybe the best part) is the two of them riffing on each other about riding their cars to the brink of the fuel gauge and beyond! (I have been known to do the same and once literally COASTED into a gas station as the fuel was spent!) I happily listen as often as I can! 😊
I live 11 flights up, so I often finish my less intense walks with the stairs.
The episodes with Drew are my favorite! Love the podcast in general, always look forward to new episodes 😍😍
@@TheProofWithSimonHill not sure if this would be for Drew, but an overall discussion on how sleep affects our health / how nutrition and exercise interact with sleep etc. would be great! Not sure if that's already been covered in an episode or if it's something you'd want to cover.
Wow. Two of my favourite plant strong fellows online. Thank you both for sharing this amazing conversation and information. Greatly appreciated. 🌱💚💪🇨🇦
Great to see Drew again!
I appreciate these conversations, Simon. I am glad you're here!
The video disappeared and I only had audio for the majority of the conversation. :(
@@TheProofWithSimonHill I'm glad you're here, I enjoyed the episode.
You both are great! Wonderful information!!! Thank you
Great episode, it’s always a pleasure to listen to conversations with Drew, light hearted and science based.
My mom was in the beginning stage of osteopenia before I convinced her to start strength training. It went away after a year.
Amazing anecdote right there!
So many tidbit takeaways I didn’t expect: ‘soreness is not a good indicator of results’, Simon spreads out volume across week ‘instead of taking all sets to failure’ & Simon finishes with HIIT on a rower; those were the EXACT questions answered I’ve had since transitioning from losing a ton of weight on keto last year now transitioning to primarily plant based to cut the fat & lower apoB and oh, wait, gain tons of muscle at same time, wow! (Seeing amazing results) thank u Simon for teaching us the way, you’re amazing!❤
@@TheProofWithSimonHillthanks! And thanks to both of u I’ll have to check out Drew’s program too, that was another phenomenal show
Such a good podcast!!!! Loved it. But whyyyyyyy did you have to swear. Your so good at all this, watch your language, its such an indicator of your maturity and also integrity!!!
Thank you both! I thoroughly enjoyed this talk.
The resistance talk to strengthen bones reminded me of my experience that I’d like to share. I once had the gums in my mouth cut & pulled back to expose the bone holding my teeth in place. The bone was sawed between each lower front tooth and left to heal. The Result was where once the teeth were loose, once healed, the bone was much stronger & could hold my teeth in place firmly.
So too, I recently stomped my feet while walking in the pool. Within the week, my leg bones felt damaged (I have osteopenia).
But I wonder if the same healing occurred that happened in my mouth. Did the micro fractures I caused in my leg bones heal & make them stronger?
Similar to what occurs when we work out & cause small tears in our muscles. With intervals of rest & work load, the tear heals & the muscle gets stronger.
So I wonder if we should be pushing far enough to create micro fractures in bones to strengthen them? Have you seen any studies on this?
I'd be curious to wear a CGM just to understand my body better/curiosity. I agree though that I'd want clear instructions and guidance on how to interpret results/trends. The smoothie study was interesting. I actually tend to drink my smoothies slower than I'd eat the same fruit whole as when eating fruit I'm focused on eating where I'm usually drinking my smoothie while working or getting ready for the day.
Learned a lot! Including: when riding with either of them, bring your own petrol 😂 🤦🏾
Wish you would talk more on reversing osteoporosis and illness induced muscle loss.
Great info, thanks guys. I’ve just ordered Drew’s new fitness program, looking forward to it coming out. No dilly dallying Drew! Thanks again to you both for your great work 🙏
Wow, interesting talk, and I'm only a quarter through it. The smoothie response makes me think of how we have learned that higher rep sets effectively stimulate muscle hypertrophy (ie completely unexpected result). An interesting control to the calf stretching is comparing it to a few minutes a week of actual calf training, perhaps trying to progress in range as well as muscular capacity.
I do not worry as much about my spikes. I am happy with the rate im dropping my BG and HbA1C with fruit.
9.5 down to 6.5 in 6 months.
Now 8 months in, off metformin and I am maintaining 6.5.
Next year I want to build more muscle to drop it further.
Great convo guys
Loved this episode and the format. Who funded the fruit study? I had read that oats has a spike what are we left with to eat for breakfast if we take the spike seriously to be avoid.
Liking your hair Simon 👌
22:20 If anything it has to do with time that fruit stays in the mouth when you're eating it vs when you drink the same quantity of fruit. It is known that absorption of fruit sugars begins in the mouth, so the reason for why blood sugar levels spike quicker when you're eating fruit could very well be that time spent chewing fruit, increases absorption, whereas when people drink fruit smoothies it's usually a quick process. There is also the fact that chewing fruit gets more saliva on it to further break down faster later on, whereas most people don't spend nearly as much times "chewing" their smoothies.
I add ground flaxseeds to my fruit/protein smoothies.
@simonhill Dr Stacey Sims said lift heavy sh*t for menopausal women. And i have started that with my trainer. He agreed . But she said 0-6 reps 3-5 sets to failure on the last set. If one has bad knees how will we do jumping stuff 😮 plz talk about injuries or limitations due to age .
Thank you for another interesting talk. I'm wondering how running & hiking might affect bone density?
Hi Friends,
Curious to know - which part of our recent conversation did you find the most engaging? Also, if there are any other questions you have in mind about this topic, just leave them below. I'll ensure they're included in our next chat.
Re: smoothies. Dr. Greger mentions in How Not to Diet that the rate at which the smoothie is consumed matters. The slower, the better. Soups are often consumed more slowly because we tend to eat them with a spoon and sometimes the heat slows us down.
I always get great information from your podcasts - I trust completely that you take an evidence based approach and are prepared to change you views as and when scientific evidence changes. Also you interview fantastic people in a very professional and instructive way- all in all fabulous! I found it really useful that in this episode you converted some biomarkers from U.S measures to Australian measures. Is there a summary of U.S. - Australian conversions somewhere either on your website or elsewhere that you could point me to? I would find this helpful- particularly for those relating to biomarkers associated with atherosclerosis. Also a question about the immersive experience - just wanted to clarify that the twin share cost covers for 2 people. Many thanks. Suzanne
Grate - many thanks
Please do a video on the most healthy supplements to use tgst have no fillers and chemicals. I will.highly appreciate this! Thankyou
On the blended vs. whole fruit study…does the temperature difference play a role? I think you mentioned the smoothies were made with ice? I drink one or 2 smoothies a day, and often wonder about consuming something that cold. Does it influence absorption positively/negatively? Love your podcast Simon, especially when the 2 of you get together, thanks!
Interesting with the calf muscle response to stretching but not sure it would apply to other muscle groups as the calf is probably the most active major muscle in normal day to day life. Stretching the calf intensively might cause a strength/hyper trophy effect when followed by walking/standing. Would be interesting to see if the results held up if calf stretching were performed only before sleep
Dr Greger actually talked about soup. It seems the heat of the soup and also the volume means you are slower to consume it.
In part it comes down to the time it takes for you to consume it rather than just the absorption.
I love you both guys talking. It’s so interesting, informative and entertaining. Looove it. What do you think about talking to Abbey Sharp. She’d be a completely different kind of guest. She reviews What I eat in a Day videos of influencer and celebrities. I think it would be very interesting to talk about all the popular fad diet advice in the internet.
Loved this interview. Loved hanging out with both of you lovely men. Unfortunately, even though I've been strength training most of my life and through covid at home and now too, I now have osteoporosis. I'm devastated. Clearly I need to join a gym and load my muscles more. I also go on camping trips and need to find a way to incorporate bands (can't carry heavy as weight important in 4WD driving/toeing) to help stop my condition progressing. I really don't know what to read and where to go to address this. @theproofpodcast
The smoothie result is very relevant for people trying to lose weight. Or it's suggesting that even if you're trying to lose weight, it's no problem to get ( part of) your vegetables and fruit through drinking a smoothie.
The DEXI scan created by a doctor so that the drugs they had could be prescribed. But that doesn't mean women shouldn't take care of their bones. Really do appreciate the information because I have had a dexi scan and have osteoporosis hip and spine. Apparently spine is more likely to suffer fracture than the hip. Never knew anything about this until aged 57. Would love links to videos to help me. Most people in my UK gym don't know what I should be doing unfortunately.
Love this podcast. I have early osteopenia. Horseriding was my only sport during childhood through to teen years. Weight training during 20s 30s and early 40s. Lactose free diet as adult. No focus on calcium intake🙃
There are plenty of studies on yoga and how it build bone density and prevents osteoporosis.
could you reference some? i'd like to read them. Thanks!
There's a soup study where solders were fed food as a soup whilst the others ate the food whole. Soup kept the solders fuller for longer. Interesting.
Please can you discuss how to improve osteoarthritis and diet
Both of you are smart and Good Looking
Loved this - so if I’m doing leg extensions and leg curls, do quarter reps - I should get better hypertrophic effects?
@@TheProofWithSimonHill brilliant! I’ll give it a whirl. 🤙
Yoga IS a form of weight bearing exercise. It's just 'merely' body weight. It's not just stretching.
I’ve always wondered how strong my bones in my legs are as a long distance runner 🤔
Dear Simon, Paul Saladino has just published his blood work. He seems really healthy. But, can you comment about it? Preferably in comparison to same measurements but from a super healthy vegan (you?).
I'm really looking forward to a comprehensive, scientific and objective comparison.
Or, even better: Bring Saladino to your show and have a friendly conversation with him. Not a debate, but a friendly chat. He seems to be doing things right to his own body, which is what we all should do , isn't it? Get to know our own body and then act towards what is best for ourselves!
Cheers.
Question: Is vitamin K2-7 effective for improving bone density or am I wasting money?
Lustig is going to hate that study
Actually, cardiologist Baxter Montgomery has shown that it is possible to lower LpA with diet within weeks, although his intervention wasn't RCT.
@@TheProofWithSimonHill Najjar RS, Moore CE, Montgomery BD. Consumption of a defined, plant-based diet reduces lipoprotein(a), inflammation, and other atherogenic lipoproteins and particles within 4 weeks. Clin Cardiol. 2018 Aug;41(8):1062-1068. doi: 10.1002/clc.23027.
@@TheProofWithSimonHill -32 nmol/l.
Re: diet and cancer. I'm reminded of one of your interviews with Valter Longo when you discussed fasting before chemotherapy treatment and the body being in a ketogenic state protected the body against the chemotherapy, not necessarily the cancer. I don't know if this data points to keto being good for cancer or the keto advocates over-indexing; it could be either.
What CGM do you guys use ?
I use the Dexcom G6
Wondering if both of you are aware of any Endocrinologists in Melbourne, or Australia specialising in Osteoporosis who are also open to, or are into Plant Based Nutrition.
@@TheProofWithSimonHill Thanks Simon, I am a member, and attended the recent conference. Could not get the info those days, but will try again
Robert Lustic says, do not juice fruit. Is he unaware of this study?
It does make sense though
Why do many vegans think low fat in the diet is best? Like the 80 10 10 diet. Why is high fat unhealthy? I tried a vegan diet and failed big time, my whole digestion was terrible. I want to try again but have higher fat, lower carbs. Focus on nuts, seeds, cruciferous vegetables, legumes etc. Just do not understand why a high poly, mono unsaturated fat diet would be considered unhealthy or less then optimal.
We are really on our own. We will have to experiment with different approaches and keep doing blood work and functional tests on our own to find what is best for us. I truly believe that some vegans are thriving and some others are not, the same with carnivores, low carbers, ketos, mediterraneans, dashers, low faters, low saturated faters, Caloric Restrictants, TREs, etc. etc. etc.
Very important is to keep monitoring ourselves and be ready to say: enough, this is not for me, I may need to change. Although, we all have to start somewhere. For me 2g of protein per ideal body weight coming from whole animal foods including various types of whole red meat (with its own fat content) + fruit + leafy salads + TRE within 9 hours per day is working fantastic.
Very interesting conversation on osteoporosis and exercise and love the stretching and the foot stability part- footwear can really modify the gait and biomechanics. Believe Dr Susan Davies encouraged multi-modal exercise i.e. resistance, weights, jumping and cardio- remember she said something along the lines of break a sweat, don't just count taking the dog for a walk as cardio. I am wondering how is this conversation of training in the context of OA, where high impact on the joint is not recommended, from an exercise physiologist perspective.
The latest stats on OP are even less forgiving: 1 in 2 women over 50 for fracture risk. doi: 10.1038/nrdp.2016.69, doi: 10.7861/clinmedicine.14-2-187. OP appears to be asymptomatic, partially because some vertebral fractures are under/misdiagnosed as they go as low back pain and start as microfractures that gross X rays will not detect, or people will just not go to get a specialist diagnosis with the common low back pain, as GPs will likely prescribe painkillers.
Finally, thanks for such a great call, ensuring peak bone mass through training can prevent worse outcomes later, post-menopause; even more reason to encourage training, other than keeping in shape, great take away for women of all ages. Equally as important is a diet rich in Calcium, vit D, K2, as you mention. Really enjoying the great work on here and am excited for the upcoming episodes!