Podcast Summary
Understanding Diabetes: Differences, Prevention, and Management: Undiagnosed diabetes increases health risks, Drew Harrisburg shares his journey living with type 1 diabetes, differences between type 1, type 2, and prediabetes, importance of continuous glucose monitors, and exploration of various diets for management.
Many people with undiagnosed diabetes are unaware of their condition, increasing their risk for cardiovascular disease and other metabolic issues. Drew Harrisburg, a type 1 diabetic, exercise physiologist, and sports scientist, shares his personal journey of living with diabetes and educating others through his online platform, Drew's Daily Dose. In this conversation, we delve into the differences between type 1, type 2, and prediabetes, as well as what can be prevented or reversed versus managed through lifestyle, movement, mindset, and nutrition. We also discuss the importance of continuous glucose monitors and Drew's exploration of various diets, including paleo, keto, and whole food plant-based, to manage his condition and improve the lives of those he coaches. It's crucial to understand the impact of diet on blood glucose management and the importance of proper education and resources for managing diabetes.
Recognizing Early Signs of Type 1 Diabetes: Realizing subtle changes in health, like unexplained fatigue and muscle loss, can be early signs of type 1 diabetes. Seek medical help if something feels off, even with academic knowledge.
Living with a health condition, such as type 1 diabetes, can provide a deeper understanding of the disease than just academic knowledge. The speaker, who was diagnosed at 21 after studying to become an exercise physiologist, shares his experience of noticing subtle changes in his health before his diagnosis. He recounts feeling skinny, losing muscle, and experiencing unexplained fatigue. Despite these warning signs, he continued to play rugby and eat normally. However, during an interview for an exercise physiologist position, he fell asleep, leading him to realize something was seriously wrong. He began to experience frequent micro-sleeps while driving and eventually fell asleep at the wheel in the cross city tunnel. After calling his parents, who are doctors, he was diagnosed with type 1 diabetes. This experience highlights the importance of listening to your body and seeking medical help when something feels off, even if you have a solid understanding of a condition from a textbook perspective.
Thorough health checks and attentiveness to unusual test results: Early detection of potential health issues through proactive health checks and careful examination of test results can lead to closer monitoring and potential intervention before conditions worsen.
Being proactive in health checks can lead to early detection of potential health issues. The speaker's mother, a general practitioner, ordered extensive blood tests for her son due to concerns, even testing for less common markers. One of these tests revealed an elevated HbA1c level, indicating poor blood sugar control. Further testing revealed the presence of autoimmune antibodies, increasing the likelihood of type 1 diabetes. Despite the family having no history of the condition, the son was advised to monitor his blood sugar levels closely and return for further evaluation. The early detection allowed for closer monitoring and potential intervention before the condition worsened. The experience highlights the importance of thorough health checks and being attentive to unusual test results.
Unexpected diagnosis of Type 1 diabetes: Type 1 diabetes is an autoimmune disease destroying insulin-producing cells, necessitating daily insulin injections or a pump, while high blood sugar is a common symptom. Understanding differences and effective management is crucial.
The diagnosis of diabetes, especially type 1, can be unexpected and life-altering. I shared my experience of being diagnosed in a clinic where my father worked, and the shock and denial we both felt. Diabetes is a condition where the body cannot regulate blood sugar levels properly. Type 1 diabetes is an autoimmune disease that destroys the insulin-producing cells in the pancreas, requiring daily insulin injections or use of an insulin pump. Both types share the symptom of high blood sugar, but the causes and treatments differ. It's essential to understand the differences and manage diabetes effectively to avoid dangerous lows or highs.
Type 1 vs Type 2 Diabetes: Differences in Causes and Progression: Type 1 diabetes is characterized by insulin deficiency due to beta cell destruction, while Type 2 diabetes is caused by insulin resistance and insulin deficiency. Both require careful management to prevent severe complications.
While both Type 1 and Type 2 diabetes have serious long-term health consequences, they differ significantly in their causes and progression. Type 1 diabetes is characterized by the body's inability to produce insulin due to beta cell destruction, often leading to a diagnosis through a medical emergency. Type 2 diabetes, on the other hand, is initially caused by insulin resistance, but over time, the pancreas may stop producing enough insulin, resulting in insulin dependency. The consequences of mismanagement of either type can lead to severe complications, including blindness, kidney disease, nerve damage, and even death. The diagnosis and prognosis of Type 1 diabetes were once seen as a life-ending sentence, but advancements in treatment and understanding of the condition have led to a more permissive view of living an active life with Type 1 diabetes. However, both types require careful management to avoid dangerous complications.
Exercise triggers non-insulin mediated glucose uptake: Exercise allows muscles to absorb glucose without insulin, providing a crucial survival mechanism for people with diabetes
During exercise, the contraction of muscles triggers a mechanism called non-insulin mediated glucose uptake, which allows glucose to enter cells independently of insulin. This discovery was a turning point for the speaker, who was newly diagnosed with type 1 diabetes and was struggling with high blood glucose levels. Despite not receiving insulin therapy yet, she experienced a significant drop in her blood glucose after exercising, which gave her hope and a sense of agency in managing her condition. This mechanism, which is also known as contraction-mediated glucose uptake or exercise-induced glucose uptake, is a crucial survival mechanism that allows muscles to function even when insulin availability is uncertain. It is also site-specific, meaning that the muscles used during exercise are the ones that benefit the most from this glucose uptake.
Discovering the benefits of full-body workouts for managing diabetes: Full-body workouts are more effective for individuals with diabetes to manage their blood glucose levels compared to isolation workouts. However, it's important to understand that different workouts and lifestyle choices can have varying effects.
For individuals with diabetes looking to manage their blood glucose levels effectively, full-body workouts are more beneficial than isolation workouts. This was a transformative discovery for the speaker, as it gave them a sense of control and agency over their condition. However, they made mistakes in their initial approach, assuming that exercise was a one-size-fits-all solution. They later learned that different workouts and lifestyle choices could have varying effects on their blood glucose levels. The speaker's journey involved a lot of self-experimentation and learning, including accepting their condition and becoming more confident in managing it publicly. They also discovered that certain exercises and lifestyle factors, such as high-intensity workouts and caffeine consumption, could raise their blood glucose levels, requiring them to find alternative solutions. Overall, the speaker's experience highlights the importance of understanding the unique ways that different lifestyle choices impact blood glucose management for individuals with diabetes.
Managing Type 1 Diabetes: Exercise, Nutrition, and Insulin: A holistic approach to managing Type 1 Diabetes includes regular exercise, proper nutrition, and careful insulin management. The Paleo diet can improve glucose metabolism and reduce insulin requirements, but beware of disordered eating habits caused by societal pressure and rapid weight gain.
A significant transformation in managing type 1 diabetes involves a combination of regular exercise, proper nutrition, and careful insulin management. The speaker discovered the benefits of a Paleo diet, which led to a decrease in insulin requirements and improved glucose metabolism. However, the rapid weight gain from insulin therapy and societal pressure to maintain a certain body image led the speaker to develop disordered eating habits. This dangerous cycle highlights the importance of addressing the mental and emotional aspects of diabetes management alongside physical health.
Experience of managing type 1 diabetes on the keto diet: The keto diet can be effective for managing type 1 diabetes, but individual responses vary. Close monitoring and adjustment are necessary for optimal results.
The keto diet, which is a low-carb, high-fat diet, can be effective in managing type 1 diabetes, but it may not work for everyone. The speaker initially saw great results, with reduced insulin requirements and stable blood sugar levels. However, after a few months, she began experiencing higher fasting blood glucose levels and needed to increase her insulin doses. It was discovered that her liver was producing excess glucose overnight, which was not being used by her body and caused her blood sugar levels to rise. Despite her persistence, she was unable to control her blood sugar with insulin alone. It's important to note that everyone's body responds differently to dietary changes, and what works for one person may not work for another. It's crucial for individuals with diabetes to work closely with their healthcare providers to find the best dietary approach for their unique needs. The speaker's experience highlights the importance of self-experimentation and being open to trying different approaches to manage diabetes. However, it also underscores the need for careful monitoring and adjustment when implementing significant dietary changes.
Discovering a new approach to managing diabetes: Exploring different dietary options and finding what works best for individual's unique body is crucial in managing diabetes effectively.
There's more than one way to manage diabetes, and the conventional wisdom of a low-carb diet may not be the best or most sustainable solution for everyone. The speaker shares her personal experience of struggling with insulin resistance despite following a low-carb diet. She then discovers the Whole Foods Plant-Based (WFPB) approach, which allows for a high-carbohydrate diet while maintaining normal blood glucose levels and insulin sensitivity. This approach was a game-changer for her, as it addressed the root cause of her diabetes instead of just masking the symptoms. It's important to note that everyone's body responds differently to different diets, and what works for one person may not work for another. Therefore, it's crucial to be open to exploring different options and finding what works best for each individual.
Understanding macronutrients for diabetes management: Focus on healthy weight, muscle mass, and unsaturated fats for improved insulin sensitivity, allowing for better carb tolerance. Communicate effectively for successful dietary exploration.
Managing diabetes involves understanding the role of different macronutrients, particularly carbs and fats, in insulin sensitivity. Contrary to popular belief, eliminating carbs entirely may not be the solution for everyone. Instead, focusing on a healthy body weight, adequate muscle mass, and unsaturated fats can improve insulin sensitivity and allow for better carb tolerance. Communication and approach are also crucial in exploring new dietary approaches, as seen in the example of a scientist being gently introduced to plant-based diets. This gentle nudge, rather than judgment or shame, can lead to productive exploration and potential improvements in managing diabetes.
Managing Type 2 Diabetes with a High Fiber, Whole Food Ketogenic Diet: A high fiber, whole food ketogenic diet can effectively manage type 2 diabetes, challenging the belief that a low carb diet is necessary for robust diabetes management.
It's possible to effectively manage type 2 diabetes through a high fiber, whole food based ketogenic diet, despite common beliefs that such a diet may not be suitable. The speaker, who had avoided whole grains and legumes for seven years while on the Paleo diet, was surprised to find that within a few weeks of removing saturated fat and increasing unsaturated fats, her insulin requirements and insulin sensitivity improved significantly. This experience challenges the notion that a ketogenic diet is the only solution for managing diabetes and that a diet low in carbohydrates is necessary for robust diabetes management. It's important to remember that individuals react differently to diets, and some may not tolerate carbohydrates as well as others. However, for those who can, reintroducing carbohydrates can lead to improved insulin sensitivity and the ability to handle glucose more effectively. Ultimately, it's crucial to understand that the absence of carbs from the diet may not provide a complete picture of the body's true carbohydrate tolerance and robustness.
Weight loss can reverse Type 2 diabetes: Losing around 15 kg through a low-carb or keto diet can reverse Type 2 diabetes. Whole grains can be reintroduced after weight loss and deprogramming from the fear of carbs.
While there's no cure for Type 1 diabetes, some cases of Type 2 diabetes can be reversed if the person can tolerate carbohydrates and their pancreas is still functioning. For those with Type 2 diabetes, weight loss, specifically a loss of around 15 kilograms, can lead to a reversal or remission of the condition. This weight loss can often be achieved through a low-carb or keto diet, but it's important to note that muscle should be preserved as it helps absorb glucose. Contrary to popular belief, whole grains can be reintroduced into a diet after deprogramming from the idea that they are harmful due to their lectins and other supposed toxins. The fear and ideology around grains and carbs can be compelling, but the whole food plant-based approach offers long-term benefits for managing diabetes and maintaining optimal health.
Plant-based diets lack compelling masculine storytelling: Focusing on health, ethics, and the environment can anchor a sustainable lifestyle that prioritizes well-being, not a compromise on masculinity or health.
The narrative surrounding plant-based diets lacks the compelling and masculine storytelling often associated with diets that include animal protein. This makes it harder for plant-based diets to gain popularity and be maintained long-term, especially on social media platforms. However, many individuals, like ourselves, have discovered the benefits of plant-based eating for health, ethics, and the environment, which can serve as powerful motivators. These values can anchor a sustainable lifestyle that prioritizes health, compassion, and environmental sustainability. Our personal journeys began with a focus on health and vanity, but the ethical and environmental considerations became just as important. It's crucial to recognize that eating a plant-based diet is not a compromise on health or masculinity, but rather a choice that aligns with values that promote compassion, sustainability, and overall well-being.
Taking a strong ethical stand is more masculine than outsourcing unethical practices: Adopting a plant-based lifestyle requires personal growth and learning, but it's a more effective and courageous way to promote ethical values than aggressive advocacy.
Taking a strong ethical stand, even if it goes against socially acceptable behaviors, is a more masculine and courageous move than simply paying for someone else to uphold unethical practices. The speaker believes that being an example of a healthy, plant-based lifestyle is a more effective way to attract people to the cause than aggressive advocacy. He shares his personal experience of adopting a plant-based diet and overcoming initial fears of feeling weak or compromised, with the help of mentors and new food sources. The speaker acknowledges common concerns, such as protein replacement and lectins, but emphasizes the importance of learning how to maintain a balanced and nutritious diet. Ultimately, the speaker encourages compassionate action and personal growth as a means of creating change.
Lectins: Cooked or Soaked Aren't Harmful: Despite common belief, lectins in beans can be neutralized and consumed safely. Long-living populations with minimal chronic diseases consume high lectin diets. Fear of lectins is often due to marketing efforts, and understanding our complex physiology is key.
Lectins, which are often blamed for various health issues, can be easily neutralized through cooking or soaking. Contrary to popular belief, many long-living populations with minimal chronic diseases consume high amounts of lectins, particularly in the form of beans. The fear of lectins is largely due to marketing efforts, and it's essential to consider the complexity of our physiology and the multifaceted nature of conditions like diabetes. Regarding Continuous Glucose Monitors (CGMs), they are crucial for diabetics to survive, but their widespread availability to non-diabetics raises concerns. While knowledge is power, it's crucial to understand and interpret the data collected by CGMs to avoid misidentifying causes of blood glucose fluctuations. The popularity of low-carb diets, fueled in part by CGM data, may not provide the whole picture of one's health.
Approaching CGM use with caution and education: CGMs should be used with caution, focusing on long-term health outcomes, considering data in context, and ensuring accessibility for those who need it most.
The use of Continuous Glucose Monitors (CGMs) for tracking blood sugar levels should be approached with caution and proper education. While some people may learn valuable insights from wearing a CGM, the focus on flattening the glucose curve may not lead to the best long-term health outcomes. Moreover, the data points obtained from CGMs should be considered in the context of a larger understanding of glucose regulation and its clinical significance. The concern is that the individuals who could benefit most from using CGMs, such as those at risk for type 2 diabetes, may not be the primary users. Instead, biohackers and elite athletes are more likely to use CGMs. To effectively address the rising prevalence of metabolic diseases, there is a need to deploy CGMs as a tool for early intervention and education. Additionally, the affordability and availability of CGMs should be considered to ensure that those who need them most can access them.
Revolutionizing Diabetes Management with CGMs: CGMs provide real-time data on blood glucose levels, aid in informed health decisions, potentially diagnose undiagnosed diabetes, and offer insights into body responses to different eating patterns.
Continuous Glucose Monitors (CGMs) have the potential to revolutionize diabetes management and diagnosis by providing real-time data and insights into blood glucose levels. These devices can help individuals better understand their bodies, make informed decisions about their health, and potentially diagnose undiagnosed cases of diabetes. However, accessibility and affordability remain significant challenges, particularly in the US. The potential for mass adoption could lead to earlier diagnosis and improved health outcomes for millions. The technology also offers insights into how the body responds to different eating patterns, making it a valuable tool for exploring various dietary approaches. Despite these benefits, proper education and understanding of the technology are crucial to avoid misuse. CGMs represent a significant advancement in diabetes management and have the potential to transform the lives of those living with the condition.
Eating large meals before bedtime disrupts sleep and causes blood sugar spikes for people with type 1 diabetes: Large meals before bedtime can lead to disrupted sleep and high blood sugar levels for people with type 1 diabetes, try eating smaller meals throughout the day or experimenting with intermittent fasting and time-restricted eating for better management.
Eating large meals, especially those high in fat and carbohydrates before bedtime, can disrupt sleep patterns and cause significant blood sugar spikes for people with type 1 diabetes. This can lead to a mismatch between the rate of glucose entering the bloodstream and the rate of insulin working, resulting in high blood sugar levels. The speaker shared their personal experience of this phenomenon and how they found better sleep and more stable blood sugar levels by eating smaller meals throughout the day. This issue is not unique to people with diabetes, but the consequences can be more pronounced for them. The speaker also mentioned that they have experimented with intermittent fasting and time-restricted eating as a way to manage their diabetes, finding it a useful tool when maintaining a consistent blood sugar level. However, they noted that the specific protocol, such as the timing of the fast and eating window, can impact the effectiveness of this approach.
Essential Whole Food Plant-Based Diet for Chronic Conditions: Aim for 30 plant sources weekly, focus on whole grains, legumes, nuts, seeds, veggies, prioritize macronutrient balance, and enjoy meals. Regularly check nutrient intake, especially omega-3s, vitamin D, B12, and consider supplements. Regular blood work to monitor health.
A healthy whole food plant-based diet is essential for overall health and well-being, especially for managing chronic conditions like diabetes. The key principles of such a diet include diversity in plant consumption for optimal nutrient intake and gut health, and careful consideration of macronutrient balance for managing conditions like diabetes. Aim for 30 different plant sources per week, and focus on whole grains, legumes, nuts, seeds, and a variety of vegetables. Protein sources include tofu, tempeh, legumes, and supplements. For optimal health, prioritize diversity, macronutrient balance, and enjoyment in your meals. Regularly check your nutrient intake, especially for essential nutrients like omega-3s, vitamin D, and B12, and consider supplementation if necessary. Regular blood work is also important to monitor your health and ensure adequate nutrient intake.
Meeting nutritional needs on a plant-based diet for Type 1 diabetics: Plant-based diets can meet Type 1 diabetics' nutritional needs, including protein, despite common beliefs. Long-term benefits include reduced risk of chronic diseases and ethical considerations. Transitioning with values and understanding swaps aids sustainability.
A plant-based diet is a viable option for Type 1 diabetics to meet their nutritional needs, including getting enough protein, despite common misconceptions. While it can be challenging to balance protein and carbohydrates, long-term health benefits, such as reducing the risk of chronic diseases and ethical considerations, make it worthwhile. For those who find it difficult to fully commit, an 85% plant-based diet can still provide most of the benefits. To make the transition smoother, attaching dietary changes to deeper values and understanding swaps, such as reducing portion sizes of animal products and replacing them with plant-based alternatives, can help create sustainable habits.
Find enjoyment in healthy plant-based meals: Experiment with new recipes, learn cooking skills, and make it fun to shift towards a sustainable, enjoyable diet with diabetes
Making a sustainable shift towards a healthier diet involves finding enjoyment in the foods you eat. It's essential to experiment with new recipes and cooking techniques to make plant-based meals taste good. Don't be afraid to try new things and make it fun, rather than pressuring yourself into perfection. Learning culinary skills is also crucial since most meals will likely be prepared at home. The social aspect of eating can be challenging, but owning your dietary choices and being open to sharing your meals with others can turn it into a positive experience. Remember, it's your responsibility to manage your health, and using your condition as an excuse can lead to other unwanted habits. By embracing your dietary needs and enjoying the process, you can live a vibrant life with diabetes.
From Diabetes Patient to Educator and Fitness Expert: Drew, a diabetes patient, transformed his life through nutrition, exercise, mindfulness, and education, and now shares evidence-based protocols to help others manage their diabetes through his website, online training programs, and retreats.
Drew, a diabetes patient, educator, and fitness expert, has transformed his life through a sustainable lifestyle that focuses on nutrition, exercise, mindfulness, and education. He has created Drew's Daily Dose, a website and online resource, to share his evidence-based protocols and help others manage their diabetes. Recently, he released an online training program on resistance training and cardio fitness, and he and his partner Simon are planning to offer educational retreats. Drew's journey from diagnosis to education and advocacy is inspiring, and his commitment to sharing knowledge and building a community is making a difference in the lives of many. If you're interested in learning more, check out Drew's website, follow him on Instagram, or join one of their upcoming retreats.
The power of small, consistent steps towards positive change: Focus on making one change at a time for long-term health and lifestyle improvements, rather than trying to overhaul your entire life at once.
Learning from today's conversation with Drew Canole is the importance of taking small, consistent steps towards positive change. Drew shared his personal journey of transforming his health and lifestyle, emphasizing the power of small habits and consistent effort. He encouraged listeners to focus on making one change at a time, rather than trying to overhaul their entire life at once. To support the podcast and learn more about Drew and the topics discussed, visit richroll.com. Subscribe to the show on Apple Podcasts, Spotify, and YouTube, leave a review or comment, and share the show with friends or on social media. For updates and special offers, subscribe to the newsletter on the footer of any page at richroll.com. The podcast was produced and engineered by Jason Camiolo and Cale Curtis, with additional audio engineering by Blake Curtis and creative direction by Dan Drake. Portraits were taken by David Greenberg, and graphic and social media assets were provided by Daniel Solis. Thank you to Georgia Whaley for copywriting and website management, and to Tyler Pyatt, Trapper Pyatt, and Harry Mathis for creating the theme music. Appreciate the love and support, and we'll be back soon. Peace, plants, namaste.
