Two friends, four studies, and endless insights. In Episode #347, I sit down with my good friend Drew Harrisberg to explore the latest research in nutrition, fitness, and longevity. From smartphone habits to protein sources and exercise science, we unpack groundbreaking studies and share practical takeaways to help you make more informed decisions about your health.
“If you can avoid your phone at least for the one to two hours before going to the gym… that may actually improve your performance.” Drew Harrisberg
Drew Harrisberg is an exercise physiologist, sports scientist, and diabetes educator with a unique blend of professional expertise and personal experience. Diagnosed with type 1 diabetes at 22, Drew has built a thriving life by embracing a holistic approach to health, inspiring thousands through his platform, Drew’s Daily Dose. As an ambassador for Diabetes NSW and a TEDx speaker, Drew shares a powerful message of resilience and informed health choices, empowering others to take control of their well-being.
“How many calories you burn in your session is probably the least important aspect of the benefits of exercise.” Drew Harrisberg
In this episode, we dive into four fascinating studies that challenge common assumptions about health and fitness. You’ll discover how smartphone use affects workout performance, learn the truth about calorie burn during resistance training, and explore whether high-dose creatine can counteract sleep deprivation’s impact on cognitive function.
We also examine the relationship between protein sources and cardiovascular health, shedding light on the long-term effects of plant versus animal protein. Along the way, we reflect on my recent debate with Dr Robert Kiltz, exploring key takeaways and how they fit into the broader conversation about diet and health.
Specifically, we cover:
- Introduction (00:00)
- Catching Up with Drew Harrisberg (01:05)
- Upcoming Studies and Research (27:04)
- Meat vs Plants Debate Frustrations (39:58)
- Keto Diet and Metabolic Health (57:54)
- New Study: Smartphone Use and Workout Performance (01:04:47)\
- New Study: High-Dose Creatine and Cognitive Performance (01:15:42)
- New Study: Energy Expenditure in Resistance Training (01:32:03)
- New Study: Plant vs Animal Protein and Cardiovascular Health (01:44:30)
- Living Proof Challenge Overview (02:02:45)
- Outro (02:12:23)
A big thank you to Drew Harrisberg for joining me on this episode – it’s always a pleasure to share these conversations with someone so passionate about health and science. Whether we’re reflecting on personal experiences or digging into the data, Drew brings a unique perspective that resonates with so many. Here’s to another great year of friendship and learning.
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.
Looking to commit to your health in 2025? The Living Proof Challenge might be just the thing for you. Get started today at https://theproof.com/livingproof/.
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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
- Book recommendation: The Skeptics’ Guide to the Universe by Steven Novella • Booktopia
- Creatine episode: “5 reasons to supplement with Creatine | Simon Hill, Msc, Bsc” • The Proof Episode #344
Supporting studies
- Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts • PMID: 39631999
- Mental Fatigue From Smartphone Use Reduces Volume-Load in Resistance Training: A Randomized, Single-Blinded Cross-Over Study • PMID: 34000894
- Predicting Energy Expenditure of an Acute Resistance Exercise Bout in Men and Women • PMID: 30768553
- Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation • PMID: 38418482
