Exercise physiologist and Type 1 diabetic Drew Harrisberg discusses his personal journey with diabetes, the physiology of diabetes, and the impact of diet and lifestyle on blood glucose management. He shares his experiences with different diets, including paleo, keto, and a plant-based approach, and explores the benefits of reducing saturated fat intake and increasing unsaturated fat intake. The podcast also debunks misconceptions about lectins and diabetes prevention and explores the use of continuous glucose monitors. Harrisberg shares his personal experience with time-restricted eating and intermittent fasting and discusses the importance of falling in love with the food we eat.
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Quick takeaways
Undiagnosed diabetes is a silent killer that increases the risk of cardiovascular disease and metabolic issues.
Different types of diabetes, including type 1, type 2, and pre-diabetes, require distinct management strategies.
Diet and exercise play a crucial role in managing blood glucose levels, with a whole food plant-based diet being beneficial for individuals with diabetes.
Understanding the role of macronutrients like carbohydrates and fats is crucial in managing a healthy diet.
While continuous glucose monitors (CGMs) can provide valuable real-time data, they should be used responsibly and interpreted in conjunction with evidence-based health goals.
Deep dives
The impact of undiagnosed diabetes and the importance of tracking data
Undiagnosed diabetes is a silent killer that increases the risk of cardiovascular disease and metabolic issues. It is crucial to visit a doctor regularly and track data to catch the disease early and manage it effectively.
Drew Harrisberg's personal journey with diabetes
Drew Harrisberg, an exercise physiologist and diabetes educator, was diagnosed with type 1 diabetes at 22 years old. His personal experience led him on a journey to understand the disease and find ways to thrive with it as an athlete and educator.
Understanding the different types of diabetes
There are different types of diabetes, including type 1, type 2, and pre-diabetes. Type 1 diabetes is an autoimmune condition where the immune system attacks and destroys the insulin-producing cells. Type 2 diabetes is characterized by insulin resistance, and pre-diabetes is a precursor to type 2 diabetes. Each type requires different management strategies.
Exploring the impact of diet and exercise on blood glucose management
Diet and exercise play a crucial role in managing blood glucose levels. Drew's personal journey led him to explore different diets, including paleo and keto. However, he experienced challenges with these approaches and eventually discovered the benefits of a whole food plant-based diet. Exercise also influences blood glucose levels, and understanding the intensity and type of exercise is essential for effective management.
Importance of Understanding Macronutrients
Understanding the role of different macronutrients, such as carbohydrates and fats, is crucial in managing a healthy diet. By replacing saturated fats with unsaturated fats and incorporating whole foods, one can improve their tolerance for carbohydrates.
Gentle Approach to Dietary Changes
The way we communicate about dietary choices can impact how receptive individuals are to change. Gentle and respectful approaches, like sharing information or suggesting further reading, are more effective than shaming or aggressive tactics.
Transitioning to a Plant-Based Diet and Managing Diabetes
Transitioning to a fully plant-based diet can have a positive impact on insulin sensitivity and blood glucose control. Experimenting with a plant-based approach and gradually incorporating whole grains, legumes, and fruits can lead to improved health outcomes for individuals with diabetes.
The potential misuse of CGMs and the need for education
There is concern about the growing trend of non-diabetics wearing CGMs. While connecting with one's body through data is empowering, it is suggested that wearing a CGM without understanding how to interpret the data is pointless. Misinterpretation of the data may lead people to point fingers at certain foods or justify certain diets without considering the whole picture of their health. It is emphasized that CGMs should not be used as a tool to gamify the flatter-is-better mentality without considering the evidence and individualized health goals.
The potential benefits and challenges of CGMs
CGMs can provide valuable real-time data about blood glucose levels and how they fluctuate throughout the day. This information can help individuals understand their body's responses to different lifestyle factors, such as sleep, exercise, and food choices. CGMs can be particularly useful for high-risk individuals who may be undiagnosed or pre-diabetic, as they can lead to early identification and intervention. However, there are concerns about accessibility and affordability, as well as the need for education and guidance to fully utilize and interpret the data provided by CGMs.
A full-blown epidemic in the developed world, diabetes currently afflicts an astonishing 37 million people in the U.S. alone, and 1 in 5 Americans don’t even know they have it.
An astonishing 96 million US adults (over one-third) have pre-diabetes, with the rate of Type 2 diagnoses among adults more than doubling in the last 20 years.
To better understand this epidemic of metabolic dysfunction, I sat down with exercise physiologist, sports scientist, and Type 1 diabetic Drew Harrisberg.
Diagnosed at 22, Drew shares his story, along with the diet and lifestyle changes he relies upon to thrive with his condition—changes he details and recommends not just for Type 1 diabetics but for anyone and everyone concerned about metabolic health and how to improve it.
We go deep into the physiology of diabetes, the differences between Type 1, Type 2, and pre-diabetes, and what can be prevented or reversed versus managed through lifestyle, movement, mindset, and nutrition. We also discuss how diet and lifestyle impact blood glucose management generally, along with Drew’s take on the usefulness (or lack thereof) of continuous glucose monitors for non-diabetics.
But perhaps what is most fascinating about this conversation is Drew’s experience searching for the optimal diet to manage his own condition, a journey that took him from Paleo, to Keto, to you guessed it, finally settling on a whole food plant-based approach to his nutrition—and all the why’s and how’s behind this decision.
This episode isn’t just a must-listen for those that suffer from diabetes—because improved metabolic health is relevant to all.
