Red meat, diabetes and plant-based nutrition for performance with Drew Harrisberg
Nov 27, 2023
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Guest Drew Harrisberg, an exercise physiologist, discusses the surprising truths about plant-based nutrition, exercise frequency, and metabolic health. Topics include the impact of exercise distribution throughout the week, benefits of a transformative health retreat, advantages of creatine for menopausal women, relationship between muscle strength and plant-based diets, benefits of plant-based nutrition for performance, impact of carbohydrate intake on athletic performance, measuring insulin production, importance of movement breaks, role of iron deficiency in inflammation and exercise, nutrients for a plant-based diet, challenges of living a healthy lifestyle, deep squats for cholesterol reduction, importance of plant protein, debate around plant sterols and cardiovascular health, association between red meat and type 2 diabetes risk, and casual conversation about life in Bali and future travel plans.
A plant-based diet can improve aerobic performance without compromising strength and power.
Even a concentrated exercise routine, such as the weekend warrior approach, can reduce the risk of cardiovascular diseases.
Resistance training improves muscle insulin sensitivity and glycemic control, benefiting individuals with type 2 diabetes.
Adequate carbohydrate intake is important for glycogen replenishment and optimizing glycemic control and metabolic health.
Deep dives
Plant-based diets and physical performance
A systematic review and meta-analysis examined the impact of plant-based diets on aerobic performance and strength/power performance. They found that plant-based diets had a positive effect on aerobic performance, indicating improved endurance. Additionally, there was no significant difference in strength and power performance between plant-based diets and omnivorous diets. This challenges the assumption that adopting a plant-based diet will lead to a trade-off between endurance and strength/power. Several factors, such as increased consumption of antioxidants and anti-inflammatory compounds, polyphenols and nitrates, and higher glycogen levels, could potentially contribute to the improved performance.
Weekend warrior exercise
A study investigated the impact of evenly spreading aerobic exercise throughout the week versus condensing it into the weekend, known as the weekend warrior approach. The study found that regardless of the distribution of exercise, there was a reduction in the risk of cardiovascular diseases such as atrial fibrillation, heart attacks, heart failure, and stroke. The results indicated that weekend warriors still obtained significant cardiovascular benefits, suggesting that even a concentrated exercise routine can provide positive health outcomes.
Impact of resistance training on type 2 diabetes
Muscle insulin resistance is a significant factor in type 2 diabetes. Resistance training has been shown to improve insulin sensitivity in the muscles, increasing glucose uptake and aiding glycemic control. Engaging in regular resistance training can have a positive impact on muscle insulin sensitivity, which is essential for individuals with type 2 diabetes. Increasing muscle mass and contraction frequency through resistance training can enhance glucose metabolism and overall metabolic health.
The relationship between diet, fat storage, and glycemic control
Research suggests that individuals who adopt a low carbohydrate or ketogenic diet may be at risk of insulin resistance due to a lack of glycogen replenishment. While different dietary approaches work for different individuals, it is important to ensure adequate carbohydrate intake for glycogen replenishment and energy availability. Addressing muscle insulin resistance, maintaining muscle mass, and adopting a well-rounded training program are crucial for optimizing glycemic control and metabolic health.
The Portfolio Diet: Lowering Cholesterol and Reducing Cardiovascular Disease Risk
The Portfolio Diet is an evidence-based eating plan for lowering cholesterol. It includes consuming nuts and seeds, plant protein, viscous fiber, plant sterols, and monounsaturated fats. By adhering to the Portfolio Diet, individuals may experience a 14% lower risk of cardiovascular disease events. Adding foods such as beans, soy milk, oatmeal, eggplant, nuts, and olive oil while substituting higher-fat and higher-cholesterol foods can help achieve the dietary goals of the Portfolio Diet. An ongoing study looks to further investigate the effects of the Portfolio Diet on cardiovascular disease outcomes.
Effect of Portfolio Diet on Cardiovascular Health
The portfolio diet, which is rich in nuts and seeds, plant protein, viscous fiber, plant sterols, and monounsaturated fats, has been found to improve various cardiovascular risk factors. Studies have shown that higher adherence to the portfolio diet is associated with lower LDL cholesterol levels, healthier blood lipids, and decreased levels of inflammatory markers. Even partial adoption of the portfolio dietary pattern can confer cardiovascular benefits. The diet aligns with recommendations from the Danish guidelines and the Canadian food plate, making it a viable option for individuals looking to improve their cardiovascular health.
Association Between Red Meat Intake and Type 2 Diabetes Risk
A study examining the association between red meat consumption and type 2 diabetes risk found that higher intake of total red meat, processed red meat, and unprocessed red meat was strongly associated with an increased risk of developing type 2 diabetes. The study used a calibration technique with weighed food records, making the data more accurate and robust. The association remained significant even after adjusting for various confounding variables, including BMI. Swapping red meat for alternatives like nuts and legumes was found to significantly reduce the risk of type 2 diabetes, independent of body weight. The study highlights the importance of dietary quality in preventing type 2 diabetes.
Episode #289. Navigate the vital connections between diet, exercise, and long-term well-being with Drew Harrisberg, an exercise physiologist transforming the narrative around diabetes. Together, we dissect a collection of studies revealing the surprising truths about plant-based nutrition, exercise frequency, and metabolic health. This episode is a journey through the science that will not only challenge your assumptions but also equip you with the knowledge to revolutionise your health strategy.
Specifically, we discuss:
Introduction (00:00)
Weekend Warrior Workout (03:02)
Insights from Our Wellness Retreat on Bali (10:56)
Managing Bone Density Post-Menopause (18:46)
Plant-Based Lifestyle: Impact on Aerobic Performance and Strength (27:21)
Roy Taylor's Insights: Understanding the True Causes of Diabetes. Episode Recap (35:31)
Plant-Based Diet: Its Effects on Aerobic Performance and Strength (57:00)
Essential Supplements for Plant-Based Athletes: A Comprehensive Guide (1:07:18)
Mastering Plant-Based Nutrition for Peak Performance: Key Strategies (1:23:10)
Exploring the Danish Dietary Guidelines: A Health Perspective (1:28:44)
Portfolio Diet and Cardiovascular Health: Study Insights from Andrea Glenn, David Jenkins, Walter Willet (1:43:31)
The Link Between Red Meat Intake and Type 2 Diabetes Risk: Walter Willet's Research (2:16:24)
Outro (2:30:51)
To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles he has discussed on the show into practice. Make sure to catch his previous episodes on the show, available on The Proof website, and check out the full show notes for resources and supporting studies.
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Enjoy, friends.
Simon
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