The Hadza, chocolate, and Resistance Training | Drew Harrisberg | The Proof Podcast EP 203
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- Опубліковано 4 чер 2024
- In Episode 203 I welcome Drew Harrisberg back to the show for another episode.
I always love having Drew on The Proof, and our regular check-ins offer a great opportunity to recap, review, and discuss topical events outside the constraints of the typical format.
Drew Harrisberg is an exercise physiologist, sports scientist, and has a graduate certificate in diabetes education and management. His education and experience mean that he brings an informed and considered viewpoint to the show and provides a space where we can dip in and out of a variety of topics to pack a lot of information into just one episode.
There’s a lot to learn in Episode 203. We discuss red meat consumption and associated health outcomes, sleep and insulin resistance, and the dietary pattern of the Hadza tribe. We also cover the importance of maintaining activity levels throughout the day and tips to incorporate movement in environments where it’s difficult to do so. For any chocolate lovers listening, we dive into a recent study on cocoa flavanols, and note how much chocolate you can eat for maximum benefit and minimum negative health outcomes.
Specifically, we cover:
0:00 Intro
2:35 Eye Health
8:28 The Hazda Diet
28:03 Carnivore Craze
50:49 Revisiting CGMs
1:04:00 Tips for Regulating Glucose
1:19:58 Benefits of Chocolate
1:37:49 Daily Steps
1:55:12 Resistance Training
2:24:34 Book/ Show Recommendations
2:33:18 Outro
As well as focusing on the science, we share what we’ve been listening to, reading, and enjoying lately. I hope you learn something from this diverse investigation; you can head over to The Proof on UA-cam to share your feedback, what you enjoyed, and if there’s any guests you’d like to see on the show in future.
To connect with Drew, you can reach him via his Instagram / drews.daily.dose
or website, drewsdailydose.com/
You can also listen to his previous appearances on the show on your favourite podcast app.
Thank you to The Proof partner Eimele Essential 8 for sponsoring this episode. This is a supplement I helped formulate, designed for plant-predominant eaters who may typically fall short on some key nutrients. I personally take Eimele Essential 8 every day with breakfast. You can save 5% on your first order by heading to theproof.com/friends/
Enjoy, friends.
Simon
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Resources: studies and related information
- Charity Beyond Type 1 beyondtype1.org/ support people with Type 1 diabetes in Ukraine
- Dark chocolate and the microbiome www.sciencedirect.com/science...
- Cocoa flavonols and cardiovascular disease academic.oup.com/ajcn/advance...
- 45g of chocolate per day offers maximum benefit pubmed.ncbi.nlm.nih.gov/30061...
- Meta-analysis looking at steps per day and risk of death pubmed.ncbi.nlm.nih.gov/34417...
- Effects of red and white meat protein sources pubmed.ncbi.nlm.nih.gov/31161...
- Ultra-processed food intake, animal food intake and mortality pubmed.ncbi.nlm.nih.gov/35199...
- Sleep deprivation and insulin resistance pubmed.ncbi.nlm.nih.gov/20371...
- Effects of saturated fat, polyunsaturated fat, monounsaturated fat, and carbohydrate on glucose-insulin homeostasis pubmed.ncbi.nlm.nih.gov/27434...
- Longer duration minimal intensity physical activity versus shorter periods of moderate to intensive exercise pubmed.ncbi.nlm.nih.gov/23418...
- Effects of resistance training to muscle failure pubmed.ncbi.nlm.nih.gov/34881...
- Effects of Evolution, Ecology, and Economy on Human Diet pubmed.ncbi.nlm.nih.gov/34138...
- Book Recommendation: Voicing Change: www.richroll.com/voicing-chan...
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The new format is fantastic. My favorite part is that you cite your studies with the PubMed ID at the bottom. This makes it easily accessible for anyone and provides credibility which is lacking in today's world. I look forward to these episodes each week. Keep up the great work, Simon (and Drew)!
My friend from 1974 wants those glasses back, Simon! :-) Thanks as always for the content.
Great podcast guys. Love the new format. So much great information. I am 63 years old and was diagnosed with MS in 2015. My son (he's 23 now) urged me to go to a plant-based diet based on some research he was doing. I did and the rest is history. 7 years vegan. No symptoms, no changes in my MRIs and no drugs. I follow Professor George Jelinek and would love to hear some more information on diet and MS. No one talks about it, not even my MS doctor. Thank again. :)
So glad to hear your good results! Best wishes!
I’m an optometrist and the questions you raised about eye health, contact lenses etc are ones we address in the consult room all the time! It’s a fascinating topic
There are diet & exercises for eyes. Carrot juice is quite miraculous. For exercise, turn head from side to side, in as circular motion as possible, head backward & forward, & a circular motion during which you rotate eyes as far around (up, side, down as possible). I have also found that after walking in landscape that has much variety - as trees & bushes - my eyes, having to continually adjust, improved.
Always excited every week for this podcast. Also had some 100% cacao powder earlier. Love it in oats.
Love this new dialog. I have learned so much already!
It's great to hear that you are open to break your echo chamber and open to chat with the carnivore dentist. But we are really not very interested on that. What were are interested is in a chat between Hill and psiquiatrist Saladino!
Please put lots of effort for this to happen. And be careful to take precautions so that chat does not deviate into attacks. I think the format should be:
1) Each of you ask 10 questions to the other at least 6 weeks before the chat.
2) Each of you answer back a written response of max 1 page written + additional references/experiences/lab results.
3) Each of you respond the response, same format.
4) Each of you respond the response of the response.
5) The super friendly chat will be all about those 20 questions and the responses you have already written and read. No other questions, no surprises on the day, no debate tactics on attacking each other. Friendly is the norm.
6) Each of you invite one neutral moderator who has the power to pause and calm the conversation any time.
Saladino has said that he is open to chat with you too. So do it! It will be the most viewed episode for both of you guys!
(By the way, it is time to stop making fun of the degrees people have studied, as we all can learn a lot beyond our university major. So please stop calling "professional names" to people as "the dentist" or "the psichiatrist" as if only "the nutritionist" had the right to seek and talk about healthy diets. "Profession shaming" needs to stop.)
@@TheProofWithSimonHill Great! Saladino has just said in his most recent podcast about dangers of seed oils: "I will soon have a podcast with my plant- based friend Simon Hill"!
Would love to hear something more about eyes! Get his dad on!
I really enjoyed the segment on steps and NEAT as well as the section on bodybuilders needing more cardio amongst other things to improve health and lifespan 😊👍 thanks guys
Hi Simon! Love your podcasts! My daughter Josephine hooked me onto these...I sent my favorites to my sisters. Carry on! So wonderful...thank you very very much!!!! : ) And please thank Drew for his info on type 1 Diabetes for me. : )
I've only just appreciated the value of a podcast with 2 hosts...it's really helpful when you both ask each other questions that wouldn't have been answered otherwise. The podcast flowed really well and it was really useful- I learnt a ton of new things! Thank you! 😊
You two are awesome! Really enjoy the ease of conversation and flow; makes it easier to understand and listen lol. A suggestion for future guest - Dr Stacy Sims.
Love your topics. My experience is that ophthalmologists check the physical condition of your eyes but when it comes to clear vision and relaxing your eyes, an optometrist is the expert. Just sharing as I went through some issues with fluctuating vision with progressives which got me giddy. The ophthalmologist couldn't help but a wonderful optometrist worked with me for 2 years. I kept changing glasses as my vision adjusted and initially did eye exercises and now my vision has settled. So I realised an ophthalmologist and optometrist had different areas of expertise. Take care, Simon!
Always look forward to a new episode each week! I especially love the conversation about CGMs and blood glucose, as I am a Type 1 Diabetic. Great stuff!!
Love your podcasts Simon, but especially love listening to you and Drew
Natural, fun and informative. Awesome 💜🩷
Thanks so much!
Great team you both are. Love such a variety of topics!
The banter 😂 the 35 kilos part killed me.
Really enjoyed the topics covered here btw! Would love more on eye health (my eyes are trash too - from birth though - and they made me do exercises as a kid which is essentially why I can see at all out of my left eye. After this, wondering if as an adult there are exercises to maintain what I have) and also exercise physiology - fascinating!
Thank you both for sharing. This is awesome information. I definitely learn something with each episode. 💚🇨🇦🌱💪
Another fantastic episode! Would love to hear you both delve deeper in to strength and resistance training as well as the nutrition side of things in regard to optimising muscle growth as a plant based athlete!
1:05:00 micro bursts of activity vs a slog is a good approach.
Yeap, never mix saturated fat with processed carbs, real bad combo, something I can attest to.
A good approach could be Muscle under tension....short duration, intense and performed slowly with strict form, something Mike Mentzer favoured.
Please consider featuring Drew Bayes with regards to resistance training.
Cheers.
You briefly touched on eye health. I would love to see a deep dive on our eyes and how nutrition helps, eg what foods are best for optimal eye health. Also as a contact lens wearer too I would be interested to get an opinion on the pros and cons. I recently read how having a soft plastic lens over our eyes for extended periods of time may be detrimental to our health as toxins from the plastic may be entering our bodies but I haven’t been able to find any scientific information to support or deny this claim.
I would be very interested in Simon brining on Paul or some other carnivore to talk and debate
@The Proof with Simon Hill how about Dr Sean Omara?
At some point could you please cover the effects of alcohol on health? What it does to our physiology short term and long term. What does the latest science tell us? Thank you for sharing your work!!!!
I am also curious, but also nervous for that one. 😅
Couldn’t you just eat most of it in grams in cacao powder to get most of the polyphenols without adding too many unnecessary calories or fat into your diet? For example, work as much cacao fat into your diet from dark 100% chocolate bars or cacao nibs, within your calorie requirements, and then fill the rest in with the almost fat free cacao powder? Like make a smoothie or something. Highly doubt you need to get it all from the massive calorie and fat amount in a bar. Probably can do mostly powder with a bar. Something like 25%/75%, or 50%/50%.
Great Listen. Can you provide a link to the study with the chart of the hadza diet? I am curious to read it.
You guys've got quite the voice... Sweet 💜
I am very nearsighted, but I can still see my fingerprints at almost 66. I do think that good diet over time does help with vision.
When I was 10, I stopped eating chocolate. After the age of 11, I stopped getting cavities. I still ate sweets. At age 33, I experimented with adding chocolate back into my life, and cavities came back, so I gave up chocolate again. I kept getting cavities until I went on the carnivore diet a few years later. I'm not sure, but I was thinking the bacteria in my mouth changed somehow, but I don't know what changed. I'd like to see about a keto diet, but my skin would flare up introducing plants again. My thought was that getting someone else's bacteria inside my colon would be how to jumpstart the microbiom again. Maybe a carnivore diet resets the gut, and introducing someone else's bacteria could be of benefit instead of doing a fecal transplant from just starting from a normal diet. 🤔 It seems like some people have a mild improvement in their health from fecal transplants, but the treatment may work better after a reset. 🤔
Very interesting & informative podcast/youtube video! Particularly liked your debunking of the post concerning the Hadza with a little help from a true palaeontologist :) It should probably be mentioned though that wild game meat is low in total and saturated fat and relatively rich in polyunsaturated fatty acids (PUFA), and it has nothing to do what most of these "carnivore" folk are consuming...(as Drew briefly mentioned actually)
I think the issue in all the diet spheres is it always has to be black and white. It's either 100% plant-based or you're carnivore. The truth is the Hadza eat meat, to a varying degree depending on their sex and seasonality.
Enjoyed the conversation on reps in reserve. What are your thoughts on time under tension? I'm forced to do very slow reps on my legs due to quad tendinopathy. The research has shown that those tendons are fine being loaded slowly, but it's speed that's an issue. Time under tension really leaves you sore though. Struggling to then balance endurance training which I enjoy more. I'll experiment with stopping the set a couple reps early.
Hey Simon, could you please cover the services that a call à la cart like inside tracker? There’s those of us who aren’t sick and don’t need to access clinic services when we just want things like our blood drawn so that we can keep track of how our body is performing. I’m going to seriously look into inside tracker, but it would be nice if we could hear about other services like this. I really think this is the way clinics should change to. A more of an à la cart system where you’re not pressured to have certain tests if you don’t feel that you want them or need them.
Wow Simon has a UA-cam channel, fkn stoked!
@@TheProofWithSimonHill I know I will mate, I appreciate all your wonderful information. Planning on buying your book too.
Thanks Simon.
I have a few questions:
1)So, do you guys think that the Hadza would do better by not eating animals at all?
2)Would their hunters(well, for this question, long walkers/runners) be as strong as the hunter in the picture if they were eating all what they eat except for the animals?
@@TheProofWithSimonHill
Thanks Simon. But you said that Anthropologist already listed what they eat in several papers. Remove animal food and that is what I'm asking.
you should ask the Hadza about what they should eat. they prefer meat to plants and are obsessed with honey.
as far as the Hadza diet -- according to Herman Pontzer, "It’s a balance between calories from animals and calories from plants. The long-term average is around 50:50, but it varies."
i wonder if the Carnivore MD got on his honey kick after hanging with the Hadza?
@@chuckleezodiac24 Yes, that is when he started Honey
@@espinosalexis thanks for answering. it's hilarious how his tribe turned on him. which is what happens when people treat their diets like a religion.
@@chuckleezodiac24 Yes. It's insane to demonize any food that has been around forever. Saladino made a good choice adding fruit and honey to his diet. Maybe soon Simon will add liver to his diet too. 😜
Claudia was recently on Dave Asprey podcast. Robby Barbaro also interviewed her. Just mentioning 2 whom I thought you’d be familiar with.
You discussion about elimination diets and microbiome was fascinating.
Do you have any more videos or content on how to restore the microbiome and leaky gut?
Especially for rhumatoid arthritis/autoimmune diseases?
I see a lot of videos about the connection but struggling to understand how to restore your microbiome.
And you make three elimination diet sound like it might actually reduce diversity rather than increase it.
@@TheProofWithSimonHill Thank you for your reply!
I searched your videos for "Bulsiewicz" but couldn't find any.
Are they not on your UA-cam or maybe only on another platform?
If you might be able to help find those I would be very interested to watch those.
Maybe I'm reading the low vs high sfa study wrong, but it appears that the meat eaters still had a very high carbohydrate diet. Which I understand is trying to represent the general population, but I think when talking about carnivore/keto dieters that use far less plants and processed sugars in their diet, you need a study that represents that population.
@@TheProofWithSimonHill sure, I'm just curious what things would look like with the mainstream group you're critiquing. I'm going to do a low sfa diet myself and see how my results compare. I have a baseline of high sfa bloodwork already.
I definitely saw my LDL go up, but just curious how much I can get it down with leaner meat to compare to the study's results.
Super Interesting. But since you mentioned this, I need to just clarify that Paul S is not considered a true carnivore by the mainstream carnivore community given he consumes and advocates consumption of honey. Interestingly Professor Bart Kay considered by many as the Founding Father Of The Carnivore Diet within the context of the “Randall Cycle” has taken Paul to task within misinterpretation of study findings Paul references as proof. Ironically, Professor Bart Kay often focuses on those promoting a low saturated, non Keto, non carnivore diet. Again within his interpretation of the “Randal Cycle”
I really enjoy 70-90% cacao chocolate, but sadly get a stomach ache whenever I eat it (also get same stomach ache from cooked tomato-based sauces. Not sure why but may be related to stomach acid? ) Cacao nibs contain fibre and are better digested for me, although not quite as tasty after growing up on standard western diet.
You're eyes are stunning!
1:36:07 - I LOVE 100% dark chocolate. Gotta watch out for the saturated fat though.
@@TheProofWithSimonHill Wow, I didn't know that.
Thanks for your podcasts by the way. I love listening to these discussions.
That's the biggest shame in the world, isn't it, that as the sugar content goes down the satfat goes up. I enjoy chocolate in moderation, but much like Paul, I enjoy it with much presence and ritual. The associated carbon emissions are another reason I keep my servings small, as I also do with dairy. One small cup of yoghurt, OR a small serving of a softer, less fatty cheese, alternated with soy yoghurts and soy milk for oatmeal porridges.
what about mercury and heavy metals in fish?
The present diet of the Hadza is not what they ate historically. The Hadza have been confined to a small area and big game is not available, so they have to eat whatever is available. In the past they mainly hunted big animals and had no need for the other foods.
Instead of processed chocolate, how about cacao nibs?
Love you guys and love my gut biome too. BUT maybe you are just a bit over romanzing the Hadza. Remember, their lifespan is around age 35.
@@TheProofWithSimonHill Will do.
@@TheProofWithSimonHill I could not find your ep with Herman Pontzer. Can you tell me how to look it up?
lower "life expectancy" in indigenous populations is due to highly increased rates of infant mortality (20-40%).
"Human bodies are designed to function well for about seven decades in the environment in which our species evolved.
On average, 57%, 64%, and 67% of children make it to 15 years among 'untouched' hunter-gatherers, forager-horticulturalists, and acculturated hunter-gatherers, respectively.
Of those who hit age 15: 64% of hunter-gatherers make it to age 45, with 61% of forager-horticulturalists and 79% of acculturated hunter-gatherers.
From age 45, the mean number of expected remaining years of life is 20.7, 19.8, and 24.6 for hunter-gatherers, forager-horticulturalists, and acculturated hunter-gatherers, respectively.
Hunter-gatherers have lifespans with an average modal age of 72 years."
Gurven & Kaplan, 2007.
the problem with apo B is not Apo B.. the problem is nflammation and carbs do it.
@@TheProofWithSimonHill without inflammation that creats " wounds" in the endothelium apoB amd all the others lipoproteins could not get into the arteries' wall and wothouth inflammation there wouldn't be the activation of proteombotic factors. Lipoproteins are fisiological!! The problem accour when they het into the arteries' wall
Drew is a handsome man
How is honey a refine carb?🤔
To the body honey is sugar.
@@skippy6462 all sugars arent the same like all fats and all carbs arent the same, source matters
I can’t lie the hypocrisy of two vegans talking about seasonal eating of the hadza is kind of funny. I’m yet to find one vegan who eats “seasonal”
Hi! I'm a vegan who participates in local farm shares, grows a garden and preserves my own food. My diet is more seasonal and local than the vast majority of omni diets. The Hadza eat seasonally, yes, but western agriculture has divorced omnivorous diets from being seasonal far more than vegan diets. For example, cows are impregnated multiple times every year which is about as far as you can get from a seasonal eating pattern.
Any vegan who buys from local farmers markets eats seasonally. Also, if beans fruit etc are picked fresh and then preserved through drying, canning etc that is seasonal too. Unless you mainly buy processed vegan or internationally shipped food, vegan diets are probably mostly seasonal.