The Rich Roll Podcast – Physiologist Drew Harrisberg On Everything Blood Glucose, Understanding Diabetes & Plant-Based Nutrition Fundamentals

Intro

In this episode of “The Rich Roll Podcast,” host Rich Roll interviews Drew Harrisberg, an exercise physiologist and type I diabetic. They discuss the different types of diabetes, the impact of diet on blood glucose management, and the importance of lifestyle, movement, mindset, and nutrition in preventing, managing, or reversing diabetes. Drew shares his personal journey with diabetes and his transition from Paleo to Keto to a whole food plant-based diet. The conversation also touches on the use of continuous glucose monitors (CGMs) and the benefits of a plant-based lifestyle for overall health and blood glucose management.

Main Takeaways

Different Types of Diabetes and their Management

• Diabetes is a silent killer that many people are unaware they have, increasing the risk of cardiovascular disease and other metabolic issues.
• The conversation covers the differences between type one, type 2, and pre-diabetes, and how lifestyle, movement, mindset, and nutrition can prevent, manage, or reverse these conditions.
• Type 1 diabetes is an autoimmune condition where the immune system attacks and destroys the cells of the pancreas that produce insulin. Insulin needs to be administered exogenously through a pen or pump for the rest of one’s life.
• Type 2 diabetes is an issue with insulin resistance, while type 1 diabetes is an issue with insulin production. Type 2 diabetes can lead to insulin dependence over time.
• Managing diabetes can be tailored to an individual’s lifestyle. Exercise can be a powerful tool in managing diabetes, as it can lower blood glucose levels without insulin. Different types of exercise, such as full-body workouts, can have varying impacts on blood glucose control.

Drew’s Personal Journey with Diabetes

• Drew was diagnosed with type one diabetes at the age of 22, which changed his life completely.
• Before the diagnosis, Drew was carefree and pursuing a career in music, playing gigs around Sydney and traveling the world.
• Drew noticed a transition period of six to 12 months where he felt that something was wrong with his health, but couldn’t explain it.
• As part of his accreditation to become an exercise physiologist, Drew was doing clinical hours at a physiotherapist when he realized he had lost a lot of muscle mass and weight.
• Drew’s father, a medical professional, is in denial about Drew’s diagnosis.

The Impact of Diet on Blood Glucose Management

• Diet impacts blood glucose management, and Drew discusses his journey from Paleo to Keto to whole food plant-based to manage his own condition and help others.
• A paleo-y keto diet with 75% of calories from fat and a focus on whole foods and non-starchy vegetables can be effective for managing type 1 diabetes.
• After two months on the diet, Drew’s fasting blood glucose began to elevate and wouldn’t come down despite increasing insulin doses. He realized he was becoming resistant to insulin and had to shift gears.
• Eating a low to no carb diet is the most effective way to manage diabetic condition, but it masks the body’s inability to metabolize glucose and doesn’t deal with the underlying problem.
• Achieving normal blood glucose levels and insulin sensitivity with the presence of carbs is the true solution. A plant-based, high carbohydrate approach to managing diabetes is a viable option.

Continuous Glucose Monitors (CGMs) and Blood Glucose Tracking

• Continuous glucose monitors (CGMs) can help individuals understand their risk for metabolic disease and track their blood glucose levels in real-time.
• CGMs allow for real-time tracking of blood glucose levels and can provide valuable insights into how one’s body responds to different foods and eating patterns.
• Misuse of CGMs is a concern, and education is needed to fully understand and interpret the data they provide. The data from CGMs can help individuals make more informed decisions about their diet and lifestyle.
• There is a risk of gamifying CGM use and prioritizing short-term glucose control over long-term health outcomes. The people who could benefit the most from CGMs may not be the ones using them.
• CGMs could help diagnose millions of people with diabetes who are currently undiagnosed and create a sense of agency and connection with their bodies.

Summary

Different Types of Diabetes and their Management

Diabetes is a silent killer that many people are unaware they have, increasing the risk of cardiovascular disease and other metabolic issues. The conversation covers the differences between type one, type 2, and pre-diabetes, and how lifestyle, movement, mindset, and nutrition can prevent, manage, or reverse these conditions. Type 1 diabetes is an autoimmune condition where the immune system attacks and destroys the cells of the pancreas that produce insulin. Insulin needs to be administered exogenously through a pen or pump for the rest of one’s life. Type 2 diabetes is an issue with insulin resistance, while type 1 diabetes is an issue with insulin production. Managing diabetes can be tailored to an individual’s lifestyle. Exercise can be a powerful tool in managing diabetes, as it can lower blood glucose levels without insulin. Different types of exercise, such as full-body workouts, can have varying impacts on blood glucose control.

Drew’s Personal Journey with Diabetes

Drew was diagnosed with type one diabetes at the age of 22, which changed his life completely. Before the diagnosis, Drew was carefree and pursuing a career in music. He noticed a transition period of six to 12 months where he felt that something was wrong with his health, but couldn’t explain it. As part of his accreditation to become an exercise physiologist, Drew was doing clinical hours at a physiotherapist when he realized he had lost a lot of muscle mass and weight. Drew’s father, a medical professional, is in denial about Drew’s diagnosis.

The Impact of Diet on Blood Glucose Management

Diet impacts blood glucose management, and Drew discusses his journey from Paleo to Keto to whole food plant-based to manage his own condition and help others. A paleo-y keto diet with 75% of calories from fat and a focus on whole foods and non-starchy vegetables can be effective for managing type 1 diabetes. However, after two months on the diet, Drew’s fasting blood glucose began to elevate and wouldn’t come down despite increasing insulin doses. He realized he was becoming resistant to insulin and had to shift gears. Eating a low to no carb diet is the most effective way to manage diabetic condition, but it masks the body’s inability to metabolize glucose and doesn’t deal with the underlying problem. Achieving normal blood glucose levels and insulin sensitivity with the presence of carbs is the true solution. A plant-based, high carbohydrate approach to managing diabetes is a viable option.

Continuous Glucose Monitors (CGMs) and Blood Glucose Tracking

Continuous glucose monitors (CGMs) can help individuals understand their risk for metabolic disease and track their blood glucose levels in real-time. CGMs allow for real-time tracking of blood glucose levels and can provide valuable insights into how one’s body responds to different foods and eating patterns. However, there is a risk of misusing CGMs and prioritizing short-term glucose control over long-term health outcomes. Education is needed to fully understand and interpret the data provided by CGMs. The data from CGMs can help individuals make more informed decisions about their diet and lifestyle. CGMs could also help diagnose millions of people with diabetes who are currently undiagnosed and create a sense of agency and connection with their bodies.

Conclusion

Managing diabetes requires a holistic approach that includes lifestyle, movement, mindset, and nutrition. Understanding the different types of diabetes and their management strategies is crucial. Diet plays a significant role in blood glucose management, and a plant-based, high carbohydrate approach can be effective for managing diabetes. Continuous glucose monitors (CGMs) provide real-time data on blood glucose levels and can help individuals make informed decisions about their diet and lifestyle. However, it is important to use CGMs responsibly and interpret the data correctly. By adopting a personalized approach to diabetes management, individuals can improve their overall health and well-being.