Drew Harrisberg, an exercise physiologist, diabetes educator, and sports scientist thriving with type 1 diabetes, shares his story of nutritional transformation. His journey involves a shift from a ketogenic diet to a plant-based approach, allowing him to regain control of his insulin and blood sugar levels.
Health-Conscious History
Drew Harrisberg's diagnosis with type 1 diabetes at age 22 was a pivotal moment. He resolved to become an expert in managing his condition and sharing his knowledge with the world. This led him back to university for a second degree in diabetes education and management, adding to his exercise physiology background. Since his diagnosis, Drew's life has been a self-experiment, filled with mistakes and solutions. He has accepted living with diabetes and learned to manage it effectively.
Early Nutritional Success: Paleo Approach
Initially, Drew transitioned from the conventional food pyramid to a mostly plant-based, low-carb (50-150 grams per day), Paleo approach. Approximately 70% of his diet consisted of low-carb, non-starchy vegetables, nuts, and seeds. Animal foods, including meat, fish, eggs, and dairy, constituted about 30% of his diet, with some animal products included in every meal. He consumed minimal fruit, primarily berries, and almost no grains, legumes, or nightshades. This approach, followed for seven years, yielded positive results: reduced insulin requirements, tightly controlled blood sugar levels, and the disappearance of chronic sinusitis and shin splints. His overall health improved significantly.
The Keto Experiment: A Step Backwards
Intrigued by the ketogenic diet, Drew decided to try it, hoping to further reduce his insulin needs and improve blood sugar control. Initially, the ketogenic diet seemed like a "magic bullet." For two months, he experienced leanness, fitness, enhanced focus, stable blood sugar levels, and lower insulin requirements. However, after two months, his health deteriorated dramatically. He developed unprecedented insulin resistance and lost metabolic flexibility. While he became an efficient fat- and ketone-burner, he lost the ability to tolerate glucose. Even small amounts of carbohydrates caused massive blood sugar spikes, and his body became resistant to the insulin meant to regulate his levels.
This experience led to a crucial realization: the ketogenic diet is a short-term solution that addresses symptoms (hyperglycemia) by removing carbohydrates but fails to address the underlying cause. When carbohydrates are reintroduced, the body struggles to tolerate them, creating the illusion that carbohydrates are inherently "bad." Research revealed that high levels of intramyocellular fat accumulation can cause cellular dysfunction, leading to insulin resistance and impaired glucose tolerance. The saturated fat from eggs, chicken, meat, full-fat dairy, and coconut oil contributed to his insulin resistance, prompting him to reconsider his dietary approach.
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Plant-Based Transformation: Getting to the Root of the Problem
Recognizing the link between saturated fats and poor health outcomes, Drew was hesitant to revert to a Paleo diet. He questioned whether his previous success on Paleo was primarily due to the healthy plant foods he consumed. To determine the true impact, he embarked on a strictly plant-based diet to see if removing animal products and increasing carbohydrate-rich plant foods could reverse the metabolic damage.
He reduced his fat intake from 75% of daily energy to less than 20%, eliminating all animal foods and oils. Instead, he focused on healthy fats from avocados, nuts, and seeds. He reintroduced whole grains and legumes, which he had avoided for seven years on the Paleo diet, and consumed a variety of fruits. Within 48 hours, his insulin sensitivity began to normalize. Within a week, his carbohydrate intake was the highest it had been since his diabetes diagnosis, and his insulin intake decreased daily. After 30 days on a strictly plant-based diet, the results were remarkable. He achieved his best-ever insulin-to-carb ratio and regained control of his health.
The Broader Impact of a Plant-Based Diet
Drew Harrisberg's journey demonstrates the potential of plant-based diets for managing diabetes and improving overall health. By focusing on whole, unprocessed plant foods and limiting saturated fats, he was able to reverse insulin resistance and regain metabolic flexibility. His experience highlights the importance of addressing the root causes of health issues rather than simply treating symptoms.
His journey toward personal development and health has had a positive impact on himself, the people around him, the environment, and animals.
Plant-Based Diets and Athletic Performance
Plant-based diets can support athletic performance. Studies indicate that these diets have the potential to exclusively assist aerobic performance. On the other hand, these diets do not jeopardize strength/power performance.
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High-protein plant-based diets lead to the same muscle growth measures as high-protein omnivorous diets. The amounts and proportions of amino acids consumed by vegetarians and vegans are typically more than sufficient to meet and exceed individual daily requirements, provided a reasonable variety of foods are consumed and energy intake needs are being met.
Practical Tips for Thriving on a Plant-Based Diet as an Athlete
Ensure adequate calorie intake: Plant-based foods are often lower in calories. Athletes should ensure they consume enough calories to maintain weight and support performance.
Aim for 1.6-2.2 grams of protein/kg/day: Adequate protein intake is crucial for muscle growth and repair.
Monitor B12 and iron levels: Regular blood tests can help identify deficiencies, and supplementation can be used as needed. Experts recommend taking in 2500 mcg of B12 per week. Synthetic B12 is actually better absorbed by humans.
Consider DHA/EPA and creatine supplementation: Algae-based DHA/EPA supplements can provide essential omega-3 fatty acids, while creatine (non-essential) can support muscle function.
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The Importance of Critical Thinking and Challenging Assumptions
Drew's story underscores the importance of critical thinking and questioning established beliefs in the field of nutrition. It's crucial to dig deeper, examine research that opposes your viewpoints, and ask challenging questions. People can find evidence for whatever he/she wants to believe, but it’s more important than ever that we hold ourselves to the highest standards possible.
The Role of Corporate Influence on Nutrition Science
The article also touches on the influence of the food industry on nutrition science. Financial ties between research institutions and food manufacturers can skew study results, highlighting the need for unbiased research and transparency. The animal agribusiness and their executives, actively sustain the myths of eating meat by influencing the institutions and professionals that in turn impact policy and opinion. The partnership between the American Dietetic Association (ADA) and the National Dairy Council. The ADA is the nation’s leading organization of nutritionists, and it also the governing body that oversees the accreditation of universities that offer degrees in dietetics; all dietitians are required to have graduated from an ADA-accredited institution. The National Dairy Council is one of the ADA’s leading “corporate sponsors.”
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