Protein, increasing bone mineral density, saturated fat and more reflections | Drew Harrisberg

Jan 12, 2026

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In this episode, Drew Harrisberg and I go deep on life beyond macros and metrics. We talk about gratitude, regret, ageing, and how constant optimisation can quietly pull us away from what actually matters.

We also cover living with type 1 diabetes, health tech, social sport, future wellness trends, and why simplicity, connection, and play may be the real foundations of long-term wellbeing.

What We Cover

Optimisation culture versus presence and joy
Regret, legacy, and end-of-life reflections
Health data, CGMs, and the mental load of tracking
Type 1 diabetes and daily decision fatigue
Paddle, play, and the power of social movement
Where wellness trends may be heading next

A thoughtful, wide-ranging conversation on health, meaning, and living well.

To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose, where you can also find his training program. To hear more from Drew, check out his previous episodes on The Proof.

Intro (00:00)
Dietary Changes and Reflections (03:18)
Insulin Sensitivity, Dietary Fat, and Metabolic Health (10:25)
Bone Health and Exercise in Older Adults (14:56)
Protein Intake, Leucine, and Muscle Protein Synthesis (32:15)
Controlled Studies vs. Real-World Results (38:24)
How Older Adults Should Optimize Protein Intake (45:13)
Ethical and Environmental Trade-Offs of Plant-Based Diets (57:10)
Reflecting on Life, Priorities, & Regrets (01:10:15)
The Ideal Self vs the “Ought” Self (01:17:27)
Struggles with Distraction and Presence (01:24:50)
The Future of Longevity Retreats (01:37:44)
The Over-Optimization Trap in Health and Life (01:45:08)
Why Upcoming Dietary Guidelines May Spark Controversy (01:48:46)
Will America’s Obesity Rates Finally Decline? (01:58:30)
Music, Creativity, and Personal Challenges (02:04:31)

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