Developing an exercise plan | Drew Harrisberg

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In Episode #223, Drew Harrisberg and I sit down to discuss how to optimise your exercise.

“We’ve got cardiovascular training and resistance training… how we incorporate the two together over a week is really important.”

With new episodes of The Proof weekly and an abundance of new studies to keep up with, taking the time to unpack these is incredibly valuable. In this content-packed episode, we recap previous episodes and apply this knowledge into actionable tips you can use to get the most out of exercise.

Drew Harrisberg needs no introduction to regular listeners of The Proof. As an exercise physiologist, sports scientist, and diabetes educator, he helps bring practical conversations to the table that are still underpinned by evidence. Drew’s education and experience offer a wealth of knowledge to the show, continuing past conversations and making room for new ones.

“You can be an introvert and still crave connection and community.”

We discuss past episodes with Dr Richard Johnson and Professor Kieran Rooney, sharing our thoughts on these conversations. Drew also provides a detailed outline of how to develop an exercise program based on your time constraints. We cover my recent Bali retreat, HIIT training and VO2 max, resistant starch and cancer, and much more.

Specifically, we discuss:

  • Intro [0:00]
  • Time Spent in Bali [1:47]
  • The Richard Johnson Episode [18:37]
  • Discussing Potential benefits of Dairy [30:23]
  • Exercise Optimisation [35:49]
  • HIIT & Cardiovascular Disease [1:08:38]
  • Developing an exercise program [1:13:16]
  • Resistant Starch & Cancer [1:32:34]
  • Building bigger biceps [1:42:43]
  • Bear Grylls Post [1:59:32]
  • Feeding Stray Dogs in Bali [2:08:33]
  • Good News [2:16:24]
  • Book/Show Recommendations [2:22:21]
  • Outro [2:26:59]

It’s always great to have Drew on the show to further discuss the answers to questions we may not have covered in previous episodes. I hope this exploration provided you with practical information you can implement into your own life.

To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. You can also listen to his previous appearances on the show on your favourite podcast app.

The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit

Enjoy, friends.


More about Drew Harrisberg

Drew Harrisberg is an exercise physiologist, sports scientist, has a graduate certificate in diabetes education and management, and most importantly — is a happy and healthy guy thriving with type 1 diabetes. After being diagnosed with type 1 diabetes at age 22, Drew made it his mission to regain control of his health by making positive changes to the way that he lives, eats, moves, and the mindset in which he approaches life. Drew has not only accepted living with diabetes but has also learned to manage it so that it doesn’t manage him.

Drew’s background as a qualified health professional and his personal experience living with type 1 diabetes for over 10 years is what fuels his passion to share everything he learns along the way, which is why he created Drew’s Daily Dose – a home that inspires, empowers, and enables people to thrive rather than simply survive.

Drew is a voice for the diabetes community and is an ambassador for Diabetes NSW. He has also presented a motivational TEDx talk.

Additional resources

Supporting studies

  • Cancer Prevention with Resistant Starch in Lynch Syndrome Patients in the CAPP2-Randomized Placebo Controlled Trial: Planned 10-Year Follow-up | PMID: 35878732
  • Effect of cooling of cooked white rice on resistant starch content and glycemic response | PMID: 26693746
  • Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms | PMID: 34616309
  • High-Intensity Interval Training for Patients With Cardiovascular Disease-Is It Safe? A Systematic Review | PMID: 30376749
  • Low- and high-volume of intensive endurance training significantly improves maximal oxygen uptake after 10-weeks of training in healthy men | PMID: 23734250
  • Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths | PMID: 33977835

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