drewsdailydose

[drewsdailydose]

Reversing Insulin Resistance With a Plant-Based Diet

Had the pleasure of sitting down with my mate Simon Hill from Plant Proof to chat about my life-story. We covered everything from being diagnosed with type 1 diabetes to the various dietary frameworks I’ve experimented with over the years such as paleo, keto, and plant-based, as well as how different lifestyle factors affect insulin sensitivity and blood glucose control. Whether you’re living with diabetes or not, this episode is for everyone! It should leave you feeling inspired, empowered, and informed.

TOPICS COVERED:

Drew’s early years growing up including his health, diet and interests

The symptoms Drew experienced in the lead up to being diagnosed with Type 1 Diabetes

Being diagnosed with Type 1 Diabetes – how he felt mentally and what advice he was given by health professionals

What Type 1 Diabetes is and how it differs to Type 2 Diabetes

How Drew monitors his blood glucose and administers exogenous insulin

Role of exercise and insulin resistance

Drew’s experience with the Paleo Diet and how it affected his insulin requirements and carbohydrate tolerance

Drew’s experience with the Keto Diet and how it affected his insulin requirements and carbohydrate tolerance

How a Keto diet can help with blood glucose control but why there is more to consider

Drew’s experience with a low-fat Plant Based diet and how it affected his insulin requirements and carbohydrate tolerance

The mechanisms behind the change in insulin resistance that Drew experienced across these dietary frameworks

Why sugar shouldn’t be blamed for Type 2 Diabetes

Myths and misconceptions about the Keto diet

Importance of keeping healthy carbohydrates like unrefined grains and legumes in the diet

Large population studies and diabetes incidence – what can we learn from these people?

What the Diabetic Association diets are like and why plant-based nutrition for people with insulin resistance/Diabetes isn’t mainstream yet

Stress & Sleep and how they affect insulin resistance

Resources for anyone wanting to understand how to transition to a plant-based diet to reduce insulin resistance and much more.

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[drewsdailydose]

Why I Quit The Keto Diet

I decided to try out the keto diet to see what all the hype was about. People claim it is the ultimate fat-loss diet, others say it can reverse type 2 diabetes. I had to put it to the test to see if it would help me manage my type 1 diabetes.

Before I start, I need to make something clear. I respect everyone trying to achieve optimal health. Whether you’re keto, high-carb or anything in between, the choice is yours. My only aim is to improve people’s lives. I feel a duty to share my experiences and highlight the scientific evidence out there supporting it because people need to be aware of the risks and benefits of any diet before getting into it. I’m not selling anything. I’m not promoting anything. I have no hidden agendas. I simply want to find the healthiest way to live which will allow people to feel happy and fulfilled.

My Keto Experience

The thing that makes this experiment so eye-opening is, as someone living with type 1 diabetes I get to see objective insights every day into my blood sugar levels and insulin requirements.

After two months on a ketogenic diet, I was very lean, fit, had great focus and concentration, could go long hours without eating, had flatline blood sugar levels, and achieved my lowest ever insulin requirements. At that point, it seemed like keto was indeed a magic bullet and I was a huge proponent of that way of eating. Fast forward another 2 months, everything took a turn for the worse. 

I noticed that every time I ate foods containing carbohydrates, my blood sugar went very high, and that frustrated me. I also noticed that my cholesterol went up to 6.4 mmol/L. Sure, I was very efficient at burning fat and ketones for energy but my tolerance for foods containing carbohydrate went down noticeably, even after exercise when I’m usually my most insulin sensitive. Not only could I no longer eat the smallest amount of carbs (a banana) without a large blood sugar spike, I noticed that I needed more and more insulin in order to bring my blood sugar back down into the normal range. It would have been easy to demonise carbs as the culprit for the sugar spike, but that would have been a case of mistaken identity. Here’s why: Even if I didn’t eat anything and my own body produced glucose endogenously i.e the liver dumped glucose into my bloodstream via a process called gluconeogenesis, I couldn’t fix my high blood sugar levels because I was resistant to the insulin I injected. It felt like I was on my way to developing type 2 diabetes (type 1 is more than enough, thank you). It was a very frightening reality and a huge wake-up call.

The Keto Diet Does Not Cure Insulin Resistance and Type 2 Diabetes

Just because keto can lead to stable blood glucose levels, low insulin levels, and patients can come off their medications does NOT necessarily mean it reverses type 2 diabetes. It may seem like they’ve reversed their diabetes but really they’re just managing symptoms because the minute they eat a carb-rich meal their blood sugar can go very high.

It’s like a celiac patient removing gluten from their diet and seeing their symptoms disappear. Does that mean they cured their celiac disease? Of course not, they just removed the trigger that leads to symptoms without addressing the actual cause of the disease. As soon as they eat gluten again, their symptoms come back.

The ketogenic diet is a short-term, Band-Aid solution to minimize blood sugar fluctuations but does not reverse the underlying condition of insulin resistance. In fact, evidence-based research shows that eating a low-carbohydrate actually worsens insulin resistance. By almost completely removing carbs from the diet, you’re simply removing the trigger that leads to symptoms (hyperglycemia) without addressing the actual cause. Then when you add carbs back in, your body can’t tolerate them, which makes it seem like carbs are “bad” for you, but really carbs are the victim of somebody else’s crime. After spending hours and hours down a rabbit hole of research, it turns out the real culprit is the very high levels of saturated fat found in meat, bacon, eggs, butter, coconut oil etc, which can lead to a buildup of fat inside the liver and muscle (called intrahepatic and intramyocellular lipids, respectively). When lipids accumulate in tissues where they don’t belong it can cause the cells to become dysfunctional, leading to insulin resistance and impaired glucose tolerance. Sure the human body can convert excess glucose to fat, but the conversion of glucose to lipids via ‘de novo lipogenesis’ happens to a very small degree, and those newly made lipids make up a very small percentage of intramyocellular lipids. Furthermore, insulin has been wrongfully demonised as a ‘fat storage hormone’. Sure, one of the physiological properties of insulin is lipogenesis (fat storage) but when you minimize your intake of dietary fat, the impact is minimal. The reality is, insulin levels in the normal physiological range is required for survival. Insulin is not the enemy that many low-carbohydrate advocates claim.

Insulin resistance is a silent disease. Most people don’t know they have it because they don’t need to monitor their blood sugar levels or inject insulin on a daily basis, but I do. As someone living with type 1 diabetes, I get objective insights every single day. I see first hand the effects of different lifestyle variables on my insulin and blood sugar control. Sure, everyone is different so don’t just take my word for it. Look it up for yourself. The science is out there (and has been for decades). High-fat diets have been shown to induce insulin resistance and reduce glucose tolerance. The evidence is eye-opening. Insulin resistance can affect anyone and everyone, diabetic or not. It doesn’t discriminate.

Low Carb Diets Works But…

There’s no denying that a low carb approach can lead to weight loss, stable blood glucose levels, reduced HbA1c, low total insulin requirements and overall improved diabetes management. In fact, I couldn't agree more! I followed a low carb approach for 8 years with great results. I achieved a 70% reduction in total insulin requirements and very stable blood glucose control. But my point is, those biomarkers say nothing about one’s insulin sensitivity and carbohydrate tolerance. When you become primarily fat-adapted you lose metabolic flexibility and can’t tolerate even small amounts of carbs. To me, that doesn’t sound optimal when some of the healthiest foods known to humans are avoided on a keto diet. Some say the mechanism is insulin resistance, others say it’s enzymatic, regardless of the mechanisms, one thing we all agree on is that carbohydrate tolerance goes down. I’ve even seen world-leading keto experts admit that the keto diet induces a state of temporary “insulin resistance” or “glucose intolerance”.

I don’t have a problem with the physiological state of ketosis. You can achieve ketosis by fasting, following Bernstein’s approach, or even doing a plant-based keto diet. I have concerns with the modern keto diet because it’s very high in saturated fat and I don’t think bacon, eggs, butter and coconut oil should make the bulk of your daily calories especially when they’re replacing known healthy foods like fibre-rich, nutrient-dense, and antioxidant-rich fruit, legumes and starchy vegetables.

The Solution

Having made the connection between poor health outcomes and saturated fats, I knew I had to make a change. So, I decided to embark on a journey to see if removing those foods altogether and eating more carb-rich plant-based foods would reverse the metabolic damage I had caused. I immediately embarked on a strictly whole-food-plant-based journey with the guidance from world-leading plant-based diabetes experts, Robby Barbaro and Dr Cyrus Khambatta at ‘Mastering Diabetes’. They have helped dozens of people successfully reverse their insulin resistance and type 2 diabetes with a low-fat, high-carb, whole food, plant-based diet. 

I dropped my fat intake from 75% of daily energy intake to between 15-20%. I removed all animal foods and oils from my diet. I focused on eating healthy fats from avocados, nuts, and seeds. I also added whole grains and legumes back into my diet (both of which I hadn’t eaten in nearly seven years since following a paleo approach) and an abundance of all types of fruits and vegetables. Within 48 hours my insulin sensitivity started to return to normal. Within 1-2 weeks my carbohydrate intake was the highest it had been since being diagnosed with diabetes, and my insulin use dropped dramatically.

As I write this article, I’ve been strictly plant-based for 4 months and the results have been astonishing. I’ve achieved my best ever insulin-to-carb ratio, and it feels like I’ve regained control of my health. What started as a plant-based journey toward personal development and health has turned into something so much bigger. The positive impact I’m having on myself, the people around me, environmental sustainability, and animal welfare give me so much fulfilment and joy. I cannot wait to see where this journey takes me over the long-term.

The Takeaway Message

The ketogenic diet does not necessarily cure type 2 diabetes but rather it manages the symptoms. Normal insulin and blood glucose levels in the absence of carbs is not an indication of reversing type 2 diabetes. However, normal insulin and blood glucose levels in the presence of carbs is a true indication of gaining insulin sensitivity and reversing type 2 diabetes. 

If you can stick to a keto diet for your entire life and it helps you to manage your diabetes symptoms and ultimately avoid the tragic long-term complications of diabetes then I’m all for it! Good for you. But for most people out there it is unsustainable in the long-term, it may increase your risk of developing other chronic diseases and may even worsen your carbohydrate tolerance. 

The good news is, there's another way! Type 2 diabetes and insulin resistance can absolutely be reversed and cured. I’ve seen it done over and over again on a whole-food plant-based approach. Patients are achieving non-diabetic hba1c results, stable blood glucose levels, normal insulin levels, and are coming off all medication - all while eating an abundance of unrefined healthy carbohydrates. In my eyes, that is the true reversal of type 2 diabetes and insulin resistance.

It is evident that there are two polarising approaches on opposite ends of the spectrum, both of which have their proponents, but the real problem lies in the middle - the standard western diet. The standard western diet which is high in refined carbs, fats, protein and calories (mostly from processed foods), coupled with a sedentary lifestyle is the real reason we are facing an epidemic of insulin resistance and type 2 diabetes. Any deviation away from the middle towards a real food approach will result in improved health outcomes. I’ve experienced this on both ends of the spectrum but according to the evidence, only one of these approaches truly reverses the underlying cause. #WFPB 

References:

https://www.ncbi.nlm.nih.gov/pubmed/10027589 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC507380/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3294420/ https://www.omicsonline.org/mechanisms-of-fatty-acid-induced-insulin-resistance-in-muscle-and-liver-2155-6156.1000127.php?aid=715 https://www.ncbi.nlm.nih.gov/pubmed/23122836 https://www.ncbi.nlm.nih.gov/pubmed/10480616 https://www.ncbi.nlm.nih.gov/pubmed/30089335 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1561276/ https://www.nejm.org/doi/full/10.1056/NEJM197103112841004 https://academic.oup.com/ajcn/article/74/6/707/4737384 http://diabetes.diabetesjournals.org/content/58/12/2741 https://www.ncbi.nlm.nih.gov/pubmed/27479196 https://www.ncbi.nlm.nih.gov/pubmed/29425120 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989112/

[drewsdailydose]

Never Skip a Workout Again With This Advice

When motivation doesn’t work, try this!

It’s 5 pm on a Monday. You’ve just finished a long, busy day at work. The 3 pm blues are still lingering. All you want to do is go straight to the comfort of your couch, have a bite to eat (probably something naughty), and watch something on Netflix. The last thing you feel like doing is stopping by the gym on the way home, even though you know you should. Sound familiar?

When motivation doesn’t work, try this!

You tell yourself “I’m too tired” (you’re always too tired) and "I’ll go tomorrow” (but you won’t). So how do you break the cycle of paralysing, unproductive thoughts? You need motivation, right? Sure, motivation helps but it’s not entirely necessary. Motivation is only required to do the things you don’t want to do. You don’t need any motivation to go home, eat the chocolate and sit down to watch a movie. Those things come easily. 


So, instead of trying to find the motivation to do the things you don’t want to do, what if you could find a way to actually want to do them instead? That way, they’d become effortless and enjoyable without requiring truck-loads of will-power and motivation.


You know you should go to the gym but you just can’t get yourself to do it. So, the question is, how do you bridge the gap between knowing what you should do and actually doing it? The answer to this problem comes in the form of a question… What’s your ‘why’? Bridging the knowledge-action gap is easier than you think. Your ‘why’ is the bridge that connects knowledge and action.

What’s your ‘why’?

Start by discovering and defining a deep reason/purpose to do the difficult things that you don’t really want to do. Your reason or purpose has to be significantly more appealing than the chocolate, or Netflix, or your couch. It needs to be something that you value more than anything else in the world. Next, attach a positive emotion to it. An emotion that aligns with the joy of being alive and happy, rather than fear of sickness or death. For example: “I want to live a long, healthy life because it will make me happy and fulfilled to see my grandkids grow up” rather than “I’m afraid of not being around to see my grandkids grow up”. 
Once you’ve defined your own personal ‘why’ repeat it over and over and over until it becomes your mantra. On days when you encounter hurdles, you’ll have some extra drive to overcome them. When you’re dreading going to the gym but you know you should, remind yourself about your ‘why’ that you’ve committed to. You could even write it down on a post-it note and stick it to your bathroom mirror. Look at it every day before you go to bed and first thing in the morning. Read it and repeat it to yourself with conviction. Do whatever it takes to imprint it in your mind.

On a personal note, after being diagnosed with diabetes at age 22, my ‘why’ completely shifted from aesthetics to optimally managing my diabetes and avoiding the frightening long term complications. Now I see exercise as a form of medicine that I can freely and happily administer to myself. I love the entire process. I no longer need motivation because it comes naturally.

I came to the realisation that exercise will help you get the body you desire, but your ‘why’ is the difference between an effortless process or a process filled with difficulty, pain, sacrifice and a constant battle of will power. Let the physical transformation be a by-product of a healthy mindset.

Let’s rewind

It’s 5 pm on a Monday. You’ve just finished a long, busy day at work. You’re tired and want to go home to watch Netflix and eat junk food but you remind yourself that there are a few things that you want even more than that…


You want to prevent, manage and reverse disease

You want to feel the endorphin rush after a solid workout

You want to give your body the gift of movement that it craves and deserves.

You want to live a long, healthy life and see your future grandchildren grow up.

Most of all, you value your health above and beyond anything else and you want to live a life aligned with your core values.

And at the end of the day, you can still end up at home watching Netflix with a delicious, healthy home-cooked meal but just imagine how much better it will taste knowing that you well and truly earned it!



Discover your ‘why’. Make it personal. Don’t ever forget it.

[drewsdailydose]

How To Kickstart Your Day With A Healthy Morning Routine

They say “A good day starts with a good night’s sleep”. But what if you didn’t sleep well? Does that mean you’re destined to have a bad day? I say you can still have a good day regardless of how well or poorly you slept the night before because: “A good day starts with a good morning!”

I’m a firm believer that the first hour after you wake up is the most important hour of your entire day. Your morning routine is the one part of the day that is truly yours. The importance of setting aside a couple of hours to start your day in a way that makes you feel your best before the inevitable stressors of the modern world show up, cannot be overlooked or underestimated!

These days, stress can manifest in many different forms: commuting in traffic, running late for work or meetings, deadlines, the chaos of the CBD, pollution, financial pressures, relationship pressures, health problems - the list goes on and on. Stress is all around us. That’s why it is vitally important to have stress management mechanisms in place to help you cope. A morning routine is the first step to setting yourself up for success.

“Win The Morning. Win The Day.”

It is far too common for people to wake up to an awful alarm tone, press the snooze button over and over, then finally roll out of bed at the very last minute, rush out the door in a frantic mess, and dive headfirst into a cortisol-inducing environment, ultimately causing an increased (and unnecessary) adrenal response.

If that sounds like you - stop immediately! What are you doing to yourself? You’re setting yourself up for failure. 

If you’re snoozing in the bedroom, you’re snoozing in life.

Instead, simply set aside some time in the morning before you have to be accountable to anyone or anything. A healthy morning routine will improve your mood, energy levels, and productivity, ultimately making it easier to accept and manage the inevitable stressors of the modern world. It truly may be the difference between coping or crippling under the pressure of the day.

1. Get an Early Dose of Sunlight 

The sun plays a vital role in regulating a healthy circadian rhythm amongst many other systemic health benefits. Your circadian rhythm is a lot more than just your internal body clock. Sure, it regulates your sleep-wake cycle and ultimately your energy fluctuations throughout the day, but that’s just one part of a complex equation. Your circadian rhythm is part of a biological system that dictates many critical physiological processes such as your core body temperature, hormonal levels, metabolism, blood pressure, and even the way your genes are expressed (epigenetics). Early sunshine directly in the retina of the eye (as well as frequently throughout the day) along with a healthy dose of exercise or movement is vitally important to maintain a normal, healthy circadian rhythm.

Either set your alarm, or better yet, wake up naturally with the sun, and get outside into nature before the rest of the world has woken up. Nothing beats the feeling of having the world to yourself. 

2. Get Moving

Some physical activity first thing in the morning is a guaranteed way to flood your body with feel-good endorphins. Whether it's a walk in the park with your dog, a gym session, a surf, a run, or an outdoor workout, move your body in a way that makes you feel awake and alive. A 20-30 minute walk or about 3-5 thousand steps is a great way to start the day. Not only will it set you up to smash your daily step goal, but it will also help to lower your cortisol levels which are naturally at their highest first thing in the morning, leaving you feeling better than when you started.

Whether you prefer a low intensity (low HR) start to the day like a brisk walk, or a HIIT (high HR) workout, the choice is yours.

3. Spend Time in Nature

Simply being in nature is good for your health, especially if you work an office job and spend the majority of the day in artificial lighting and stale air. Get some fresh air, sunlight, dive into the ocean, walk through a park, or admire a view. Just make sure to take in some green- and/or blue-space. Oh, and while you’re at it - breathe! There are breathing techniques that can help you reach a relaxed, meditative state. By doing so you’ll achieve a lowered resting HR and trigger your parasympathetic nervous system (the rest/digest system) which will help you to feel calm and relaxed. 

4. Ditch Your Phone

A tech-tech-fee morning is a stress-free morning. I find it strange that people wake up and immediately get in contact via news and social media with everyone on earth when they haven’t even been in contact with the earth itself - literally and figuratively.  Put your phone away! Whatever you do, avoid checking social media or any news for at least the first 1-2 hours of your day. There’s nothing worth checking first thing in the morning. You can catch up on social media later in the day once you’ve primed your body and mind to be able to handle it better. Just be mindful, present, and live in the moment!

My Personal Morning Routine

My day starts before the sun has risen. It really feels like the rest of the world is asleep and I have it all to myself. It’s an incredible feeling to wake up with nature.

In winter, I immediately make a pot of fresh turmeric and ginger tea. In the warmer months, I drink a glass of water with apple cider vinegar. Then, I go for a swim in the ocean. For me, there’s no better way to start the day than feeling the sand beneath my feet and diving into the fresh ocean. Next, I reward myself with a hot cup of coffee. I then go from the beach to the park and take my dog for a long walk. Finally, if I’m hungry, I’ll make myself a nutritious mostly plant-based, low carb, healthy breakfast. If I’m not hungry, I’ll simply skip brekkie altogether and eat later in the day when my hunger hormones kick in.

By the time I’ve done all that and the endorphins are flowing, I’m physically and mentally primed for a productive day ahead!

The Takeaway Message

Do not underestimate the importance of a morning routine. It really is one of the most powerful tools on your tool-belt. Make sure to start your day in a way that makes you feel your best, both inside and out, and I guarantee it will transcend throughout everything that proceeds it for the rest of the day. Always remember, stressing about a sleepless night is worse for your health than a sleepless night, so find a healthy morning routine to kickstart your day, mitigate many of the negative effects of a sleepless night, and get you back on track.

[drewsdailydose]

Everything You Need to Know About The Daylight Savings Diet

Getting in shape for summer is not about starvation, over-exercising, or crash dieting. It's about nourishing your body and providing it with the nutrients it needs to function and perform optimally. Eating seasonal and locally available produce is the first step towards mastering the daylight savings diet. 

The daylight savings diet is simply a diet rich in seasonal and locally available food that humans have evolved consuming over time, which our bodies (our genes and gut bacteria) have come to expect, crave, and deserve! 

During the spring/summer time, many plants begin to flourish, grasses grow greener and flowers bloom. For the most part, spring marks the transition from wintery foods that are best served hot/cooked such as soups and broths, to summery foods that are best served raw/cold like salads and fruit. Many veggies that thrive during this time, happen to make wonderful salad ingredients, and are also naturally low-carb, low calorie, and high fibre!

Try a Raw Seasonal Salad

Leafy greens like spinach and rocket make for a great base. You can add some cruciferous vegetables like kale and broccoli to give it some extra bulk. Throw in asparagus, artichokes, cucumber, tomato, spring onion, and zucchini flowers. Add a moderate serve of protein in the form of grass-fed meat or omega-3 rich salmon. Fatten it up with some healthy fats like avocado and olive oil. Drizzle some balsamic vinegar throughout. Top it all off with a sprinkle of nuts and seeds for some added flavour, texture, and extra crunch.

Consider Meal Timing and Nutrient Combos

Pair healthy fats like avocado, olive oil, nuts and seeds, with moderate protein and high amounts of non-starchy seasonal veggies like leafy greens. You want to keep your carb intake low when your fat intake is high, and vice versa. The reason for this is because of the hormone, insulin. When insulin is elevated 

The post workout window is an ideal time to consume your daily carbs. Personally, as someone living with type 1 diabetes, I eat the majority of my daily carbs after I workout because its when my body can best utilize them. The same physiological principles apply to everyone!

It works via 3 main pathways:

Exercise increases insulin sensitivity which means I can administer significantly less insulin to get the job done. 

Excess glucose can get soaked up by the muscles via a pathway that doesn’t require insulin at all - ‘non-insulin mediated glucose uptake’.

Exercise makes space for incoming dietary carbs which means you can capitalize on nutrient partitioning i.e preferentially storing carbs as glycogen in the muscle rather than being converted to body fat via a pathway called denovolipogenesis. 

Save high-carb fruit after your workout when your body can best process the natural sugars. This includes seasonal fruit like banana, watermelon, pineapple, honeydew, rockmelon, orange, mango, grapefruit, cherries, and lychees.

In Australia, summer and mangos go hand in hand (pun intended!), so don’t be afraid to get messy! Remember, timing is key #postworkout

Cheap, Easy, and Time-Effective

The daylight saving diet is cheap, easy, and even takes the difficulty of reading the back of packets, ingredient lists, and nutritional information out of the equation. Its also require less preparation and time because the majority of spring and summer foods are best eaten raw! Plus you can just stick to the outskirts of the supermarket and never even step foot where all of the ‘food-like-products’ live i.e down the isles.

You’ll be Supporting The Locals

A rewarding part about seasonal change is supporting the farmers who work hard to bring you the delicious array of healthy food. Support your community by shopping at your local farmers market where you’ll learn tips and tricks about how to buy and prepare seasonal and local produce. You can ask the farmers questions about the fresh produce, which will make the entire experience more mindful and enjoyable. 

Things To Avoid

Be sure to avoid severe caloric restrictions aka crash dieting! It's tempting to want to get in shape as fast as possible so you can rock that bikini body, but if it's not done in a sustainable way, you may even rebound further away from your initial starting point. Sure, it might get you the look you’re after but it's only very temporary.

It’s all about building a healthy metabolism. Severe caloric restriction or crash dieting causes metabolic damage by slowing the metabolism down drastically. Then when you overeat calories, your body has no choice but to store the excess energy as body fat.

Just eat real, whole, natural food provided by mother nature herself.

RELATED ARTICLE: 6 Simple Steps to Spring Clean Your Health

[drewsdailydose]

10 Things I Love About Diabetes

When I was first diagnosed with Type 1 diabetes, I honestly hated everything about. I’m not going to pretend that I’ve never had a problem with it. But over time, it has taught me so many invaluable lessons and has helped me become the person I am today: a happy and healthy guy thriving with diabetes. I’ve not only accepted living with diabetes, but I’ve also learned to love it and manage it so that it doesn’t manage me. So, I decided to put together a list of all the things that diabetes has given me. Here it is...

1. Diabetes Taught Me How to Turn Adversity Into Opportunity


Adversity is inevitable. We are all going to experience varying degrees of it throughout our lifetime. How you respond to adversity is ultimately what defines you. You can either let it destroy you or you can use it to fuel growth. Overcoming adversity is one of the greatest achievements in a person’s life. Adversity comes in all shapes and sizes: Disease, physical challenges, financial, relationships, etc. It doesn’t discriminate. Adversity is a powerful tool that should be embraced. Do not fear it. Respect it. Realise that it can take you to wonderful places once you conquer it. When obstacles become a part of the plan, you will always be able to thrive in the face of adversity. - 
"A smooth sea never made a skilled sailor."

2. Diabetes Improved My Fitness

It’s no secret that a huge part of my diabetes management (and one of my five pillars) is exercise. I move my body in a different way every day as part of my management strategy. As a result of the sheer volume of training that I do, I’m in the best physical shape of my life. I’m the most athletic (and as a nice byproduct the most aesthetic) that I’ve ever been thanks to diabetes.


3. Diabetes Strengthened My Mind


To me, nothing is more impressive and attractive than mental fortitude. A strong mind, when accompanied by a strong body, is a lethal combination. Diabetes can give you both of those things if you let it. The mental strength required to not only deal with being diagnosed with diabetes but to manage, control and thrive with diabetes on a daily basis is something I am very proud of.

4. Diabetes Improved My Understanding of Nutrition

After being diagnosed with diabetes, I made it my responsibility to learn as much as I possibly could about nutrition. I bought a food scale, downloaded a food app, and started weighing all my food and storing it in my memory bank. Now, I can eye-off a meal and calculate the individual macronutrients (protein, carbs and fat) within seconds. My understanding of nutritional medicine has improved beyond belief. I know how certain foods affect my blood sugar levels just by looking at them.


5. Diabetes Gave Me Passion, Purpose, and Direction

I can honestly say diabetes has given me more than it has taken from me. Without diabetes, I wouldn’t have founded Drew’s Daily Dose, a home that inspires people with and without diabetes to lead a happy and healthy life. I know exactly what I’m here for and what I want to achieve in my lifetime. I know it sounds weird, but I was lost before diabetes came along. Without diabetes, I have no idea what I would be doing with my career. I truly don’t. 


6. Diabetes Taught Me What it Really Means to be Healthy and Happy

I know it sounds crazy, but I can honestly say that I'm happier and healthier today with diabetes than I was before my diagnosis. Health is not merely the absence of disease. It has to be holistic. It’s about feeling good in your skin, having endless energy, being fit, having a healthy gut, sleeping well, being injury free and free from other physiological complications. I've learnt things about biochemistry that I would never have known otherwise. I’ve learnt how to build muscle and burn fat effectively. I've discovered which food groups affect my blood sugar levels. I’ve discovered ways to improve my insulin sensitivity and ultimately reduce my overall insulin requirements. The list goes on. Most importantly, I’m doing my best to prevent other diseases from manifesting down the track. 
 To be happy doesn’t mean to take the easy road, free from pain, struggle and difficulties. In fact, it’s quite the opposite. Happiness is a byproduct of conquering obstacles. When you're faced with something difficult and you conquer it, you come away with a sense of empowerment and fulfilment which can never be taken away from you. You'll be able to take that sense of accomplishment with you forever as another weapon to add to your arsenal which you can rely on when the time calls for it.

7. Diabetes Taught Me How to Accept Imperfections

I used to be obsessed with doing everything possible to be the healthiest version of myself. Well, I still am. But the difference is, I no longer beat myself up if I fall short. For example, some days my blood sugar levels are higher than desired but it doesn’t get me down anymore. I accept it and take responsibility for my next actions to ultimately solve the problem. If I miss a workout or eat something that I shouldn’t have, I bounce back without any guilt or self-hate. I’m ok with being imperfect. 


8. Diabetes Taught Me That Exercise Is Medicine


On the day I was diagnosed with diabetes, I learnt the most valuable lesson that I will probably ever take away from this whole ordeal: Exercise. Is. Medicine. If you want to hear about my experience with exercise as a form of medicine that we can freely and happily administer to ourselves, read this post! It’s also the reason why I didn’t end up in hospital at diagnosis. It’s also the reason I was able to reduce my insulin requirements by nearly 70%. Exercise is the single most important tool and one that I use the most frequently to maintain such tight blood sugar control. Without it - I’d be lost. 


9. Diabetes Inspired Me to Write a Song


Before I was diagnosed with diabetes I wanted to have a career as a singer-songwriter. Diabetes was certainly a setback that halted my dreams of becoming a performing artist, but later on, it turned out to be the thing that inspired me to write and record one of the best pieces of music I have ever produced. I put all of the emotions that I was feeling around the time of my diagnosis into song-form: sadness, grief, despair, heartbreak, strength, courage, and resilience all feature in the song’s mood. It has become the soundtrack of my life. If you want to hear it, follow my music page on Instagram to hear when it drops.

10. Diabetes Motivates Me to Make The Most Out of Every Moment

When your health gets taken away from you and it feels like your life is over, that's when you get a reality check about what really matters. Diabetes was certainly my wake-up call that life is more fragile than I thought and that I am far from invincible. It let me know very quickly that I need to take control and responsibility for my health going forward. It really put life into perspective. Nowadays, I take nothing for granted. Be it a morning swim, a meal, a coffee, or a workout - 
l enjoy it with every fibre of my being.

On that note, I’ll leave you with one of my favourite quotes of all time and one that really resonates with me:

“Enjoy the little things in life because one day you’ll look back and realise they were the big things”

Thanks for reading. I truly hope this post can help you to become a happier and healthier version of yourself. Keep an eye out for my next post: 10 Things I Hate About Diabetes. If you haven’t already subscribed to my newsletter, sign up below to be the first to know when new articles go up.

Related articles: - Top 5 Diabetes Myths Debunked - How to Build a Healthy Relationship With Diabetes - A Letter To My Diabetes

[drewsdailydose]

8 Ways to Maintain Your Fitness During Winter

Fitness should not be seasonal. Don’t let the winter weather undo all of the hard work you put into your health and fitness during the warmer months. Here are some ways to achieve year-round fitness.

1. Layer Up


This might sound obvious but many people still train in their summer activewear in the middle of winter. Layering-up is not only important for people who train outdoors, but it’s also valuable if you’re an indoor gym-goer. When you’re cold and stiff there's a higher likelihood that you’ll cause an injury, have a poor quality workout or even skip your workout altogether. It’s important to elevate your core body temperature before you just jump into high intensities. This ultimately warms up your joints and muscles, preparing your entire body for movement. So, by simply layering up and stripping away as you go, you might just prime your body for movement and improve the likelihood of getting a high-quality session in.

2. Warm Up Properly


Most of us have heard how important a proper warm-up is for improving performance and reducing the risk of injury, yet many of us still skip it altogether. When performing a warm-up, make sure you take your time, ease into it, and slowly build the intensity. Focus on full body dynamic movements. Avoid static holds as they have actually been shown to reduce strength output. Save those for post-workout.

An optimal warm up should be workout-specific. In other words, your warm up should mimic the movement patterns of the exercises that you will be doing in your workout. About 10-20 minutes should do the trick, but go for as long as you need until your body feels primed and ready.

When your body is cold and stiff, even a warm-up can be difficult. There are ways you can warm up before your workout through non-exercise interventions. Taking a hot shower before heading out into the cold to train is not a good idea. This can be counter-productive even though you think it’s working at the time. A hot shower will actually promote vasodilation i.e widening of blood vessels, allowing more blood and heat to the surface of your skin which will cause rapid heat-loss and nett cooling. Instead, try heating yourself up form the inside out with a hot pot of tea, then layer up and get moving!  

3. Join a Gym

Let’s face it, the winter weather can be a barrier, especially if you are an avid outdoor exerciser. Sure, some people brave the conditions on cold, rainy and windy days, but a gym is a great place to get a workout if you’re not up for battling the elements. Joining a gym is also a great opportunity to change things up. By shifting the focus from your strengths to your weaknesses, you’ll likely make some impressive new adaptations in time for spring/summer simply by changing the stimulus to something different. Maybe you can spend more time doing strength training with weights, building some precious muscle, improving your grip strength, trying some group classes, circuits, the list goes on. Keep an open mind and never stop bettering yourself.

4. Utilise HIIT


High Intensity Interval Training (HIIT) or Sprint Interval Training (SIT) is a time-effective and very efficient way to reach your fitness goals. 
It’s short, sharp and over before you know it. So, if you’re somebody who likes to train outdoors in winter, at least you won't be stuck in the cold for hours on end. In fact, a well programmed HIIT workout can be over in as little as 5 -15 minutes! Here’s an example of a HIIT workout that I like to do: I layer up and do a warm up for 5-10 minutes (rowing or jogging) until I have a light sweat and my muscles and joints feel primed and ready to lift the intensity. Then I jump on an indoor rower and sprint as fast as possible for 30 seconds followed by a recovery period of 30-60 seconds. I repeat for 5-10 rounds. I make sure that my working sets are completed with all-out effort and intensity. I try to get my heart rate nice and high during the working set and allow it to come down during the recovery period. After 15 minutes it’s done and dusted.

5. Try Bikram Yoga

What better way to beat the cold by working out in a heated room. You’re killing two birds with one stone here. You’re warming up your core temperature as well as getting a holistic workout and stretch.

6. Find a Workout Partner


A workout partner is a great way to keep one another accountable. Whether it’s an early morning run/ride outside or a session in the gym, winter can certainly get in the way of your training schedule. Find a workout partner who is like-minded, motivated, on a similar fitness level, and has no quit in them. It will ensure you both show up for your workout and push each other to reach new levels.

7. Invest in Equipment For Your Home


Whether it’s cardio apparatus like a rowing machine, ski erg, stationary bike, stair machine, or weighted equipment like kettlebells, dumbbells, barbells, battle ropes - the convenience factor of being able to workout at your home is an undervalued fitness tool. The good old home workout means you don’t have to commute, you don’t have to dress to impress, and you don’t have to wait for machines to become available. You can literally just decide to workout and within minutes be walking the walk.

8. Stop Relying on Machines - Become The Machine!

The truth is, if you’re limited for space or money, you don’t even need equipment to get a great home workout. Sure having machines/equipment can help, but don’t let it hold you back from being able to workout when you don’t have access to a gym. You can do a great full body workout with nothing but your bodyweight. If you can become a master at moving your body how it was designed to move, you will always be in control of your fitness, regardless of your environment.  

I hope these tips help you to devise a workout plan that you can actually comply with over the winter. No more skipping sessions. No more excuses. I wish you guys nothing but movement and warmth over the winter months :)

RELATED ARTICLE: How to Maintain Workout Motivation in One Simple Step

[drewsdailydose]

6 Natural Ways to Boost Your Energy Levels

Constantly tired and fatigued? Addicted to coffee? Always craving sugary foods? Skipping workouts? Having trouble sleeping? If this sounds like you, you’re not alone! In fact, millions of people are facing these problems every single day thanks to our toxic modern environment. But just because it’s common doesn’t mean it’s normal. We’re eating the wrong foods, moving our bodies in the wrong ways, relying on stimulants, and are disconnected from nature. There’s a solution...

1. Get an Early Dose of Sunlight and Movement

The sun is more than just an eeeevil carcinogen, in fact it’s quite the opposite. Sunlight plays a vital role in regulating a healthy circadian rhythm amongst many other systemic health benefits. Your circadian rhythm is a lot more than just your internal body clock. Sure, it regulates your sleep-wake cycle and ultimately your energy fluctuations throughout the day, but that’s just one part of a complex equation. Your circadian rhythm is part of a biological system that dictates many critical physiological processes such as your core body temperature, hormonal levels, metabolism, blood pressure, and even the way your genes are expressed (epigenetics). Early sunshine directly in the retina of the eye (as well as frequently throughout the day) along with a healthy dose of exercise or movement is vitally important to maintain a normal, healthy circadian rhythm.

2. Take Control of Your Insulin and Blood Sugar Levels

The easiest way to ensure energy slumps, exhaustion, insatiable hunger, unhealthy sugar-cravings and moodiness, is to frequently spike your insulin and blood sugar levels from eating a high carb/sugar diet.
 The best way to avoid the rollercoaster of highs and lows is to follow a Low-Carb-High-Fat (LCHF) or ketogenic way of eating. This will allow you (your brain) to become an efficient fat/ketone burner. Fat is a slow burning fuel that the body can utilise at any time due its abundant availability in and on our bodies as well as in the food we eat. Spend some time paving the metabolic pathways required to burn fat efficiently by following a LCHF diet. Once you become fat-adapted you can add carbs back into your diet at optimal times when you can better tolerate large glucose loads, such as before and/or after workouts or when you’re most insulin sensitive. For the rest of the day, eat fibre, non-starchy vegetables, moderate protein and healthy fats.

3. Swap the Coffee and Sweet Treat for Something More Nourishing

Sure, coffee and a biscuit might give you a temporary energy boost but it’s almost always followed by an exponentially greater energy crash. Plus, overdoing the coffee might even lead to unwanted fat-gain! Opt for a healthier option like herbal tea and a handful of roasted nuts instead. 
Or better yet, brew your own healthy tea in the morning. Make a large pot and take it with you in a flask for the day. In winter I like to I wake up 5-10 minutes earlier and make a beautiful pot of tea. I grate some ginger and tumeric, add a crack of black pepper, cinnamon, cardamon, some looseleaf chai, and a dash of Manuka honey. I put it in a flask and drink it over the course of the day. It’s something to look forward to during desk breaks and is much better than drinking coffee and milk all day long. If you’re set on visiting the cafe during the day, another option is to swap the coffee for a caffeine-free alternative like a chai latte or turmeric and ginger latte on nut milk. Not everything has to be caffeinated!

4. Enjoy an Outdoor Exercise Snack

Not all snacks have to be edible! Its far too common for people to rely on food or coffee to boost energy levels. In the same way that people eat snacks between main meals, why not do short, sharp exercises between long periods of sitting or sedentary activity. It might be as simple as 20 squats and 20 bench dips outdoors in the direct sun without any sunscreen or sunglasses. As mentioned before, you need a healthy dose of sunlight every day. 

You’ve also probably spent most of the day staring at a screen a few inches in front of your face. Get outside, look into the distance, and soak up some nature. It’s a great way to offset all of the indoor, artificial lighting and screen-staring. Research even shows an inverse relationship between sunlight/being outdoors and myopia or near-sightedness. 



You also need UVB rays penetrating the skin to synthesise Vitamin D. Vitamin D is a pro-hormone responsible for muscle and bone health, immune system and reduced disease risk. Roll up your sleeves and ditch the sunnies. 
Remember, the key is not to burn. Everyone’s UV tolerance will be different depending on skin type, pigmentation etc, but in general 5-15 minutes should give you the Vitamin-D producing benefits, without the sunburn. 



While you’re at it…Breathe! Practice some belly breathing by using your diaphragm to draw air in through the nose and slowly out through the mouth. Get oxygen rich air into your lungs. It will relax you by stimulating the parasympathetic nervous system and will even help you to digest your food.

5. Swap Social Media for a Face-to-Face Conversation with a Real Human Being

Instead of going to your phone and scrolling through social media every time you want to escape the reality of your office environment, invite a work colleague outside for a walk and a chat. Talk to an actual human being. It’s very unlikely that scrolling though instagram is going to give you energy. In fact, chances are its going to rob you of energy and may even be damaging your health and fitness, especially if you’re following accounts that make you feel bad about yourself. On that note, unfollow those accounts and create a healthy, happy IG environment for yourself!

Talk to someone. Share ideas. Have a laugh. Those are the things that will give you energy!

6. Avoid Artificial ‘Blue Light’ at Night

Darkness is just as important as sunlight when it comes to a healthy circadian rhythm, but unfortunately the modern world is constantly lit up which is causing an array of health issues. It’s of equal importance to avoid artificial blue light at night. The blue light emitted from your phone, computer screen, TV, and light bulbs tricks your brain into thinking its daytime which interferes with your circadian rhythm and ultimately your sleep-wake cycle. Dim the lights, change the globes to amber, turn your lights off altogether and light some candles, or wear blue-light blocking glasses and go about your business as usual. Give yourself the best possible chance to have 8 hours of unbroken sleep in pure darkness!

The point is, let the natural environment lead the way. Allow light into your eyes during the daytime and embrace the darkness at night. We have evolved over millions of years to function optimally within this environmental framework. The modern world hasn’t been around long enough for us to adapt to its toxic inputs. When it comes to your health, nature knows best.  

[drewsdailydose]

5 Ways to Have a Healthy Easter

Easter is often synonymous with chocolate eggs, hot cross buns, and a belief that weight gain is unavoidable, but I have good news for you-you can have your cake and eat it too over the Easter period! 

Here are my top 5 tips to beat the Easter binge:

1. Mindful Eating


Instead of just inhaling a bunch of easter eggs without any conscious thought or awareness of what you’re doing - eat mindfully! Firstly, ditch the screen. It’s hard to pay attention to the eating process if you’re distracted by social media or Netflix. 

Eat when you eat!

Focus on all of the flavours and textures. Chew properly, let it melt in your mouth, and try to extract every single bit of flavour out of each mouthful. If you’ve never tried this before, you’ll be shocked at how much less you need to eat to feel completely satisfied. For example, maybe you usually need a few rows or even an entire block of chocolate to feel satisfied, but when you eat mindfully, you may only need a few squares.


2. Prepare or Buy Healthy Treats


Not all of your Easter treats have to be refined, junk food. These days there are so many companies making healthy alternatives to all of your favourite treats. For me, it means buying organic, sugar-free, dark chocolate and gluten- and sugar-free hot cross buns.
 Or if you really want to take control of your health, make your own treats! There are some excellent recipes on the internet. My favourite is paleo hot cross buns. They’re free from all the nasties, but 100% delicious. 


Remember, not all treats have to be foods. A drink might actually do the trick! I personally use this all the time. Let’s say I'm craving something sweet like chocolate, instead of eating row after row I’ll brew a delicious almond or cashew milk chai latte (cinnamon, cardamom, tea leaves, ginger, nutmeg) or buy one from a cafe, and drink it while I eat a few squares of chocolate. The healthy drink alternative does wonders for satisfying my sweet tooth.  


Here are some other ways to make your treats healthier:

Choose dark chocolate over milk chocolate. Aim for > 70% cacao

Eat organic where possible


Bake your own treats. Stick to things like cacao, nuts, nut meal, coconut flour, tapioca flour, maple syrup, dates, coconut oil, nut butter.


Avoid refined sugar, preservatives and processed ingredients

3. Exercise Snacks


In the same way that people eat snacks between main meals, why not do short, sharp exercises between long periods of sitting/inactivity. It might be as simple as 20 squats and 20 bench dips, or a 10-minute walk around your nearest park. The point is, use movement as a way to mitigate the negative effects of being sedentary. 
A post-meal walk is an amazing way to offset all the sitting and prime your body to metabolise your meal more optimally. Walking will also improve your post-prandial (post-meal) blood glucose response and improve insulin sensitivity, ultimately allowing you to tolerate those treats a bit better. As little as 10-15 minutes after meals should do the trick. 



4. Earn It or Burn It!

It’s important to understand that the human body has a very limited carbohydrate storing capacity. I like to use an analogy to explain this concept. Just like the human body’s carbohydrate storing system, the fuel tank of a car also has a fixed capacity. Think about it this way, you wouldn’t fill up your car with petrol if the fuel tank is already full, would you? The excess fuel would just spill over and cause unnecessary danger. You’d either fill up an empty tank before a long drive - or you’d top it up after.

The same applies to dietary carbohydrate intake (in this case, hot cross buns, chocolates, cakes, cookies etc). Fuel up with carbs before a workout when you plan to burn them, or after a workout when you’ve depleted some glycogen. Excess carbs will spill over into the bloodstream and/or get converted to body fat unless you make space for them in the tank.

Exercise is the human body’s way of ‘emptying the tank’

Go for a run, do some bodyweight exercises, lift weights in the gym, or play sports. It doesn’t matter how you choose to do it, just burn muscle glycogen to make space for your carbs.

In other words, if you want to eat carbs but you also care about minimising your insulin spike, stabilising your blood glucose levels and optimising nutrient partitioning (i.e storing carbs as glycogen in the muscle rather than fat), then the timing in which you eat them is crucial.

5. Fit it into Your Energy Budget


Try looking at your daily energy intake like a budget. If you’re consistently overeating treats every day (i.e. going over your budget), you will end up paying the price. However, it doesn’t mean you have to avoid them altogether. Try making some simple food-swaps in your eating plan. For example, swap your sandwich for a salad at lunch, or eat a veggie-loaded omelette instead of cereal or toast for breakfast. These simple changes will allow you to make room for the extra energy that you’re going to be eating in the form of treats.

I hope you found this article helpful and I wish you a happy and healthy Easter :)

[drewsdailydose]

The Best Workout Program for Guaranteed Results

We are living in an age of rapid innovation. There are new gym programs, exercises and training methods popping up all the time, and most of them are claiming to be the ultimate way to get fit. One minute the buzz is all about Crossfit, the next minute it’s F45, Spin Classes, Boot Camps, HIIT, Tabata, Yoga, Pilates - the list goes on. So the question that’s on everyone’s mind is; which one is the best? In today’s post, I'm going to define, once and for all, the ultimate plan to get results.

Before I tell you what I think the best program is, let’s get one thing straight: there is no best or worst training method. They all have their pros and cons which will vary between individuals. So, let’s rephrase the question by replacing the word ‘best’ with ‘optimal’ or ‘most effective’. So the real question is: What is the most effective training method to get results? The answer is…it depends. I know that’s not what you wanted to hear but like most things in life, this isn’t black and white, in fact, there are a lot of grey areas when it comes to the optimal way to exercise.

Let’s take a deeper look…

It Depends on Your Goals

If your goal is to become a bodybuilder and step on stage at the next Mr Universe competition, then I’d say spending an hour in the gym most days of the week is necessary to gain the amount of lean muscle mass required to compete at a high level. Some bodybuilders will even train twice a day for over an hour each time. Even If you’re just a regular guy looking to bulk up or put on some muscle mass, then yes, an hour of weightlifting is probably necessary. In order to gain muscle, you need to provide an adequate stimulus for growth i.e volume and load. Your park-bench step-ups aren’t going to cut it, nor will some push-ups before bed.

On the other hand, if you just want to be fit, lean and healthy, then do you really need to spend an hour working out to get results? Absolutely not! In fact, I’d go as far to say that you can get the results you want in as little as 7-20 minutes, just a few days a week, which brings me to my next point…

It Depends on Your Intensity

You need to understand that when it comes to training there is an intensity-duration tradeoff. Basically, if you want to train really hard - you won’t be able to do it for very long. An hour working out can only be achieved if your intensity is low-moderate. If you perform Sprints or High-Intensity Interval Training (HIIT) properly, you simply won’t be able to do it for an hour.

Sprinting and HIIT does some pretty impressive things to our physiology. Take this sprinting workout, for example. Six to ten rounds of all-out-effort sprints on the assault bike with a work-to-rest ratio of 30 seconds ‘on’: 30 seconds ‘off’. The entire workout will only take 6-10 minutes! If you really push yourself as hard as possible - that’s all you’ll need! There’s a ‘but’ though. You can’t just cruise through this style of workout and expect to get results. It’s meant to hurt - a lot. A sprinting or HIIT workout will significantly elevate your heart rate, respiratory rate and lactic acid levels above baseline, as well as cause an array of metabolic changes.

Here’s why sprinting and HIIT is so effective:


It increases the number and function of our mitochondria (the powerhouse of the cell responsible for burning fuel). More mitochondria mean greater fuel utilisation and fat burning capacity.


It depletes muscle glycogen stores making more room for incoming dietary carbohydrates and it improves your insulin sensitivity, both of which are a recipe for building a lean body. 


There’s a scientific term in the exercise physiology world called ‘EPOC’ (excess post oxygen consumption). In layman's terms, it means ‘The Afterburn’. Basically, the substrates formed during your workout are metabolised for 24-48 hours after you’re done with it. Yes, the 10 minutes you spend destroying yourself on the assault bike will pay off in the form of fat-burning for the next couple of days!



Research has shown that HIIT can also promote protein synthesis and help you gain some muscle, especially if you do full-body resistance training circuits like you’d do in a Crossfit or F-45 workout.

It Depends on Your Body Type

There are 3 main body types: the ectomorph, mesomorph, and endomorph. Ectomorphs are typically skinny with long limbs and stringy muscles. Mesomorphs are generally more muscular with a lower body fat percentage. Endomorphs generally have a blockier frame as well as a tendency to store fat easily, giving them a stocky, pear-shaped appearance. 


While some people are characteristically one predominant body type, most of us are made up of a blend of all three. It’s very important that you’re able to accurately define your body type in order to figure out which training method is optimal for you.

A classic ectomorph responds well to most forms of training however, they are generally hard-gainers i.e they have a difficult time building muscle. They require more time in the gym to stimulate muscle growth. They should focus on the main compound lifts under heavy load (things like deadlifts, squats, bench press, shoulder press, chin ups, dips etc) as well as increase their total volume (i.e reps x sets x load).

A classic endomorph is better off focusing on exercise intensity and density, i.e how much ‘work’ can you cram into a workout. They should focus on multi-joint compound movements with minimal rest. Things like full body circuits, sprinting, Crossfit and F-45 will help them to lose body fat and gain some muscle mass.


A classic mesomorph seems to gain muscle simply by looking at weights. They can easily increase muscularity by doing low-intensity isolated exercises (bicep curls, tricep extensions, and shoulder raises). They respond well to most forms of training.

Just because you see a lean and muscular mesomorph doing bicep curls in the gym, doesn't mean it will work for the endomorph. Figure out who you are and train for your body type.


It Depends on Your Personal Preference

Ask yourself this question: what do you actually enjoy doing? 
If someone tells you that powerlifting is the best way to get results but you hate lifting extremely heavy weights, then you're not going to comply with the program, are you? Just because it worked for someone else, doesn't mean it will work for you. Figure out what exercises you actually enjoy doing, that way you'll do them more consistently over your lifetime.

In my opinion, working out should be enjoyable. The thought of signing up for a boot camp to have a biggest-loser-style trainer yelling in your face in an attempt to instil fear, pain, and suffering just doesn't seem very effective (unless of course, you enjoy that kind of stuff, then by all means, go for it!).


I’m sure you’ve heard the new buzzword at the moment…‘the grind’. I hear people say it all the time; “embrace the grind”. Unfortunately, this word has misled many people. Exercise doesn't always have to be a grind. It doesn't always have to hurt. Sure, every now and then there’s nothing wrong with a breakthrough workout that takes you to a dark place, but you certainly shouldn't be going there every time. If you’re grinding for an hour in the gym every single day, then I’m afraid you’re doing something wrong.

My Personal Approach

I’m an ectomorph with some mesomorphic characteristics. I want to be athletic and aesthetic. I care about performance as much as I care about my health and longevity. My philosophy is: If all of these innovative training methods have benefits, why not do them all? 
Some days I lift heavy weights for low reps, other days I lift lighter weights for high reps. I perform sprints, HIIT, Tabata and full body circuits. Sometimes I do a Crossfit workout for some metabolic conditioning, other times I do straight up cardio. I like to change up my training methods to keep it fun and interesting. I listen to my body every day and choose my daily workout accordingly. Some workouts hurt a lot (like sprints and HIIT) other workouts make me feel amazing (like an ocean swim and run on the beach). 

The Take Home Message

Think of your health and fitness endeavour as building an empire. First of all, it takes time. Rome wasn’t built in a day. Secondly, different jobs require different tools. All of these training methods are just tools to add to your toolbox. They all have a place in your training program. 



There is no single training method that trumps the rest. The most effective one for you is the one that aligns with your goals, your body type, and your personal preferences. It’s the one that you’re going to do most consistently for maximal enjoyment over your lifetime. Maybe it’s one of them, maybe it’s all of them, but whatever it is that you choose - learn to love it!


Related Article: How to Maintain Workout Motivation in One Simple Step

[drewsdailydose]

Top 5 Diabetes Myths Debunked

Let's face it, there are a lot of stigmas associated with diabetes. So, in this short article, I’m going to debunk some common myths and misconceptions. 

1. All People with Type 2 Diabetes are Overweight or Obese

Our understanding of diabetes has changed drastically over the past few decades. We now know that diabetes doesn’t discriminate. It affects people of all shapes and sizes. Type 1 diabetes used to be known as a disease that you get as a juvenile, and type 2 diabetes was a disease that you get as an older adult (usually 40 and over). But nowadays, masses of people are getting diagnosed with both types of diabetes at opposite ends of the spectrum. There are fifteen-year-olds getting diagnosed with type 2 diabetes and sixty-year-olds getting diagnosed with type 1 diabetes. This goes against all previous knowledge of the disease and how it manifests. 

Perhaps the most bewildering part of all is that type 2 diabetes is no longer seen as a disease that only affects people who are overweight and obese. In fact, there are young professional athletes getting diagnosed with the condition. For example, there have been cases of professional triathletes and marathon runners who eat diets high in saturated fat and highly processed foods, who end up developing the condition.

Regardless of your shape and size, if you consume huge amounts of saturated fat which builds up in muscle and liver cells (called intramyocellular and intrahepatic lipids, respectively), you’re inducing a state of insulin resistance which can ultimately increase the likelihood of developing insulin resistance, pre-diabetes or even type 2 diabetes. 

2. Type 1 Diabetes is Caused by Eating Too Much Sugar

Type 1 diabetes is an autoimmune disease. In other words, the immune system attacks and destroys the cells of our own body. In the case of type 1 diabetes, the immune system mistakes our own insulin-producing pancreatic Beta cells for invaders and elicits a killer immune response. As a result of this brutal attack, people with type 1 diabetes can no longer produce insulin and are required to administer it themselves. 
Sure, eating too much sugar probably doesn’t help the situation, but it certainly doesn’t play a role in the pathogenesis or manifestation of the disease. There are a number of lifestyle factors in the literature that have been shown to trigger the autoimmune response, but sugar has not been shown to be one of them.

In a nutshell, type 1 diabetes manifests by a process called ‘The Perfect Storm’. It’s basically a number of variables have to happen all at once which leads to the onset of the disease. Here are some examples of variables that have been reported in the scientific literature: genetic predisposition, C-section birth, non-breast fed babies, viruses, dietary triggers such as gluten and dairy, antibiotic use, rapid and drastic change to your microbiome (gut bacteria), and leaky gut syndrome.


3. Diabetes Cannot be Prevented or Reversed

Both type 1 and type 2 diabetes have been proven to have a genetic element to them, but that does not mean that you are destined to get it. In fact, we have more control over our genetics than you think. It’s called ‘Epigenetics’. In other words, we have the ability to control which genes are expressed and which genes are suppressed simply by our lifestyle choices. 

Just because you have a genetic predisposition to developing diabetes - does not mean that it is your fate. 

Type 2 diabetes, for the most part, can be prevented by living a healthy lifestyle. Things like exercising every day, eating a high fibre plant-based diet, eating healthy fats, avoiding saturated and trans fats, eating probiotic-rich foods, avoiding refined carbohydrates and sugars, getting some sunlight, and sleeping adequately. A balanced holistic approach to healthy living is your safest bet for preventing, managing and even reversing diabetes!



There is even evidence to suggest that type 1 diabetes can be potentially prevented. Animal studies have shown that certain gut bacteria are protective against the autoimmune attack that causes type 1 diabetes. There is also evidence in the literature to show that avoiding potential dietary triggers such as gluten and a1 beta casein found in cow’s milk may reduce your chance of developing diabetes. Most fascinating of all is the case of a 6-year-old boy with type 1 diabetes who went into remission after adopting a strict gluten-free diet.

The point here is, if you do have a family history of diabetes, there is evidence to show that eliminating potential lifestyle triggers may improve your chances of avoiding it.

4. Exercise is Dangerous for People With Type 1 Diabetes

This has to be the most gear-grinding myth of all. People with type 1 diabetes are often afraid of exercise because they aren’t on an appropriate insulin therapy protocol. If you are on the correct amount of insulin for your activity levels, not only is exercise perfectly safe - it is vital for optimal health!

As someone thriving with type 1 diabetes, exercise is my fundamental management strategy to control my insulin and blood sugar levels. I like to say:

“Exercise is a form of medicine that we can freely and happily administer to ourselves”

My philosophy is: “In order to thrive with diabetes, I need to take 2 types of medicine daily: Insulin and exercise - with exercise being at the core”.


In other words, my daily dose of insulin is dependant upon my daily dose of exercise - NOT the other way around. So on days when I don’t exercise - I require more insulin. It is quite simply a balancing act between two medications for optimal insulin and blood sugar control. 


As an Accredited Exercise Physiologist, a big problem that I see in clinical practice is that people with type 1 diabetes are afraid to exercise (and even afraid to partake in activities of daily living) in case their blood sugar level drops too low. 
The result: a sedentary individual surviving on large amounts of insulin, rather than an active individual thriving on minimal amounts of insulin. 


5. Diabetes Always Leads to Long-Term Health Complications

It’s true, diabetes can lead to some pretty scary long-term complications. But just because it can, doesn’t mean it will. When I was first diagnosed, I was horrified when I learned about them. The big 3 are known as the ‘opathies’. Nephropathy, Retinopathy, and Neuropathy. In layman’s terms: kidney disease, eye disease/blindness, and nerve disease.

We’ve all heard of the worst case scenario of an elderly diabetic who ends up on kidney dialysis, who suffers from blindness and has had their feet amputated. I’m not denying it, very poorly managed long-term diabetes can lead to those things, but it certainly isn’t that fate for all people with diabetes.

Controlling your blood sugar levels in the normal range can help to avoid all of the scary things that come with living with diabetes. In fact, there are thousands of people who have had diabetes for over fifty years and don’t show any signs of chronic complications.

Diabetes is not a death sentence. It may even prove to be the push you need to get into the best shape of your life. In my personal case, I am fitter and overall healthier today than I was before being diagnosed with type 1 diabetes. The fact is, if you properly manage your diabetes through lifestyle factors, being fit and healthy is within your control, regardless of your disease state. 

RELATED ARTICLE 

- “Dear Diabetes...” - A letter to my diabetes 

[drewsdailydose]

6 Simple Steps to Spring Clean Your Health

Spring has sprung! Let’s face it, winter can cause some unwanted changes to your body. Maybe you gained some stubborn body fat, lost precious muscle mass, or witnessed your golden tan fade away, but the truth is, not all changes can be seen externally. In fact, the most detrimental changes that happen to your body are internal. In this article, I’m going to share six science-based quick and easy tips to turn your health around in time for summer.

1. Get Some Sun

If you’re somebody who spends the winter months hibernating indoors and/or hiding behind layers of clothing, don't be surprised when I tell you that your body is experiencing some significant physiological changes that affect your overall health and well-being. As a result of the chronic sun deprivation, a couple of consequences occur: your Vitamin-D levels and UV tolerance plummet!

Even if you are getting some sunlight during the winter, you may not actually be producing much Vitamin-D after all. 
One study showed that the influence of season and latitude actually prevents the synthesis of Vitamin-D due to a reduction in both quality and quantity of UVB radiation reaching the earth’s surface during the winter months.

Spring is a perfect time to reverse these winter changes because the sun is far less intense than it is during summer, so you can afford to spend more time soaking it up without worrying about getting burnt. Use the spring months to slowly increase your UV tolerance. That way, you’ll be able to enjoy your first beach day of the summer without getting so sunburnt that you end up looking like a lobster.

Vitamin-D deficiency has been shown to increase the risk of developing a multitude of diseases such as cardiovascular disease, common cancers, autoimmune diseases, hypertension, and infectious diseases.

In an article published in the American Journal of Clinical Nutrition, the authors concluded:

 “The recommendation for the avoidance of all sun exposure has put the world's population at risk of vitamin D deficiency. This has become apparent in Australia, where a dramatic increase in skin cancer rates resulted in the promotion of never exposing the skin to direct sunlight without sun protection (i.e clothing or sunscreen). The so-called ‘sun-safe’ message has resulted in a marked increase in the risk of vitamin deficiency in Australia.”

All you need is 5-30 minutes of direct sunlight per day (depending on your skin pigmentation, time of day, and age) to stimulate adequate Vitamin-D production. Direct means no clothing and no sunscreen! Sunscreen blocks the beneficial UV rays that are responsible for stimulating Vitamin-D production.

Research suggests that you should aim to get your daily dose of sunlight between 10 a.m. and 3 p.m. when the sun is powerful enough to get the job done. If you are somebody who burns easily, see how much direct sun exposure you can get away with before getting burnt. The key is not to burn. You may need to apply safe sunscreen after a period of time. That’s right, many sunscreens contain unsafe chemicals that get absorbed into the bloodstream. Do your research. 

Considering that sunlight has both positive and negative health effects, the key is to maximise the benefits (Vitamin-D production) whilst minimising the damage (sunburn-induced cellular/DNA damage). 

Take your lunch break outdoors, roll up your sleeves or take off your shirt - but please don't be afraid to soak up some precious sunshine! 

2. Go Barefoot

Do you spend the entire winter season wearing shoes? If so, you’re doing more damage to your health than you even realise, not just physically, but physiologically too! 

Chronic footwear can be compared to wearing a cast for a broken arm. The time spent in the cast causes muscular atrophy. In other words, it reduces the size and strength of the muscles (and bones) because they are completely immobilised. Shoes act like a cast for our feet which cause the bones to become less dense as well as the small muscles to waste away. Being barefoot is a simple way to stimulate muscle growth and bone mineral density of the feet which will mitigate the negative effects of wearing shoes throughout the winter.

“You’re only as strong as your weakest link”

Barefoot walking has even been shown to improve symptoms in patients with osteoarthritis by reducing knee and ankle joint loading.

Furthermore, a systematic review article looking at ‘earthing’, (the effect of the earth’s surface electrons on our bare feet) identified a range of impressive findings. ‘Earthing’ was associated with reduced inflammation and chronic pain, improved sleep, reduced stress levels, and improved immune cell activity. Being barefoot also stimulates nerve endings under your feet and increases the flow of feel-good endorphins.Walking barefoot doesn't just feel good - it’s good for your health! The science is there to back it up. 

Take off your shoes, walk (or run) through a park or on the beach. Whatever you do - start feeling the earth beneath your feet! 

3. Exercise Outdoors 

Whether you ditched exercise altogether during the winter, or you limited your training to an indoor gym environment, now is a great time to get outside and freshen things up. Let’s face it, running on a treadmill simply isn't as good for your overall health as running through a lush green park or across an expansive coastline. Not only does treadmill running encourage unnatural and bad technique, but it lacks another key component of running - nature. 

Workouts with a view can provide you with a welcomed distraction during your session. By taking in the fresh air and the scenery you'll end up running further without even knowing it. It's also a good opportunity to incidentally soak up some extra sunshine and boost your Vitamin-D production. Getting some sunshine into your eyes first thing in the morning will also promote the proper hormones responsible for a healthy sleep-wake cycle.

Get outside and get moving! Go for a run and do some bodyweight exercises along the way. Run up a hill or a flight of stairs, do some push-ups, bench dips, squat jumps, step-ups on a park bench, and planks. The opportunities to move are endless.

4. Play Outside 

If exercising outdoors isn’t for you, then you have another great option available  - play! Many people become more and more sedentary during the colder months because outdoor sports and activities become less and less appealing. Use Spring as a time to simply get moving! It doesn't have to be structured exercise. You don't have to join a gym. Playing is a great way to trick your brain into doing exercise without even knowing it. 

Play with your dog at a park or beach. Join a sports team. Kick a ball with your mates or your kids. Take up surfing, kayaking, or stand-up paddle boarding. Play tennis, golf, or whatever you desire.

The point is, simply find a way to move your body outside and have a laugh. The combination will do wonders for your well-being. 

5. Eat Seasonal Local Produce

In the same way that you change your behavioural patterns during winter, nutrition should be varied seasonally too. Find your nearest farmers market and start buying seasonal produce. Not only is it a great way to support your local farmers, but your genes and metabolism have evolved to derive different nutrients from different foods depending on the season. Listen to your local farmers. They will give you all the tips and recommendations you need when it comes to food choices and meal preparation. 

Branch out and change things up this Spring. Swap those warm, cosy, energy-dense winter meals for some raw, uncooked meals like seasonal fruit and vegetables. 

6. Find a Morning Routine

A morning routine is a great way to do the things that make you happy before the inevitable daily stressors take over. Put aside an hour or two for you! You’ll be able to deal with stress a whole lot better after you’ve had a good morning.

Personally, my morning routine looks something like this: I enjoy a walk in the park with my dog. I eat a nutritious seasonal breakfast. Then, I go for a swim in the ocean and top it all off with a takeaway coffee in my good-ol’ reusable cup (may as well save the planet while I'm at it). Throughout the process I spend the entire time in nature (some of it barefoot), I play, I get early morning sunlight which helps set my circadian rhythm, and ultimately I feel amazing for the rest of the day! There’s one way to get your daily dose of all 6 steps at once!



So, set your alarm for a little bit earlier and find a morning routine that makes you happy. Try to get a nice healthy dose of nature and physical activity before you get trapped inside the office for the rest of the day. Remember, a good day starts with a good morning!

That’s it for today's daily dose. Thanks for reading. I hope you found these tips helpful. Now, all that’s left for you to do is to start implementing them. Don’t be surprised when your health and happiness skyrocket.

RELATED ARTICLES: - Everything You Need to Know About The Daylight Savings Diet - 9 Surprising Health Benefits of Walking

[drewsdailydose]

RECIPE: Paleo Chocolate Protein Cookies

If you’re looking for a healthy cookie recipe that tastes delicious, is made with paleo-friendly ingredients, and is guaranteed to satisfy your sweet tooth - this is it!

Before you dive into this article, it’s important to keep in mind that these cookies are a treat - not a feast. Just because they contain paleo-friendly ingredients, doesn't mean you can inhale the entire batch. Let’s face it, cookies aren’t technically paleo. When did you last hear of your palaeolithic ancestors baking a batch of cookies fifty thousand years ago? They simply didn't. Sure, this recipe may contain paleo-derived ingredients, but they are still refined and not in their natural whole-food form. A true paleo diet is a real food diet.

In saying that, these cookies are as close to paleo-approved as you’re going to get. They’re made using Bare Blends Cacao WPI protein powder, so if you’re looking for a treat to satisfy your afternoon appetite, they are perfect. They also contain a very well-balanced macronutrient ratio, and most importantly - they taste incredible! 

WARNING: These cookies are dangerously addictive and should be consumed in moderation.

Paleo Chocolate Protein Cookies

GRAIN-FREE | GLUTEN-FREE | PALEO-FRIENDLY | HIGH PROTEIN

Ingredients 

- Almond Meal - 1.5 cups - Tapioca Flour - 1/2 cup - Cocoa Powder - 1/2 cup - Bare Blends Cacao WPI protein powder - 3 serves (90g) - Baking Soda - 1/2 tsp - Whole eggs - 2 - Vanilla Essence - 1/2 tsp - Maple Syrup - 1/4 cup - Olive oil - 1/4 cup - Choc Chips* - 1/2 cup

*Choose your favourite dark chocolate and break into small bits. I used 70 grams of Green & Black’s 70% Organic Dark Cooking Chocolate but I have a feeling that Loving Earth chocolate would taste amazing too!

-Makes 9 cookies-

Preparation

Pre-heat the oven to 200 degrees Celcius

Mix dry ingredients in a large mixing bowl 

Make a well in the centre and stir in the remaining wet ingredients

Mix until the cookie dough is combined

Sprinkle the choc chips into the mixture and stir until evenly spread

On a baking tray lined with baking paper, spoon out the mixture into small balls

Press down with fingers to form the desired cookie shape

Bake in the oven for 8-15 minutes**

Allow cookies to cool on a baking tray for 30-60 minutes. 

** Time in the oven really depends on your desired level of firmness/moistness. If you prefer the texture of brownies, aim for about 8-10 minutes. If you want a harder/drier cookie, aim for about 15-20 minutes. 

Nutritional Information:

Serving size: approx 60 grams (1 cookie)

Protein: 14 grams

Fat: 15 grams

Carbohydrate: 17 grams

RELATED ARTICLES

- A Guide for Eating Carbohydrates - The Grain and Gluten-Free Diet for Autoimmune Disease

[drewsdailydose]

Does Cryotherapy Really Work Or is it Just Another Health Fad?

Cryotherapy is one of the newest health trends going around claiming to have an array of benefits. You may have heard of it or seen videos on social media of celebrities standing inside cryo-chambers, or maybe you've even tried it for yourself, but the question on everybody’s mind is: does it really work? In this article, I'm going let you know if your money is being flushed down the drain or if it's money well-spent.

Despite cryotherapy being one of the most recent buzz-words floating around health and fitness circles on social media, the truth is, cryotherapy has been around for centuries. Athletes have been swearing by it for what feels like eons and it is even used in clinical settings. In layman's terms, cryotherapy is simply cold therapy. Traditional forms of cryotherapy include ice baths, cold tubs, cold showers, and even winter ocean swimming in extremely cold temperatures. The common theme here is: it has to be pretty damn cold for it to work!

What is a Cryotherapy Chamber?


A cryo-chamber is a non-invasive, hyper-cooling therapy, where you stand inside a full body chamber (excluding your head) while an influx of liquid nitrogen causes the temperature to drop to approximately -140 degrees Celcius. The entire procedure only lasts a few minutes. Long exposures to these kinds of temperatures would usually cause severe hypothermia, but it has proven to be relatively safe due to its brief timeframe.

What Are The Health Benefits?

Sure, the anecdotal evidence is overwhelming on social media but is there more to this health trend than the celebs even realize. Cryotherapy chambers claim to aid in muscle recovery, treatment and prevention of injuries, weight loss, skin rejuvenation, immune and metabolic improvements, and there’s even some evidence to suggest that it can help treat certain cancers! In fact, in 2009, the World Health Organization (WHO) updated their recommendations for the use of cryotherapy for cervical intraepithelial neoplasia (CIN) - a premalignant type of cancer of the cervix. Let’s take a look at the science to see if there’s any validity to these claims.


Due to liquid nitrogen cryo-chambers being such a novel therapy with limited scientific research, in order to decipher whether or not it actually works, I’m going to compare it to more traditional forms of cryotherapy, in particular, cold-water therapy, which has been well-documented in the literature for many decades.

Some Proven Benefits of Cold Water Therapy:

It improves immune function. It does so by increasing cytotoxic T lymphocyte (or T-cell) activity. These are basically white blood cells that flow through your system and kill damaged or infected cells.

It decreases pain. The way it works is by increasing adrenaline which has anti-pain properties. It may even provide long-term pain relief.

It increases blood flow. Here’s how the mechanism works: When the body’s core temperature drops significantly below its normal range, it promotes a process called vasoconstriction. This basically means that the blood vessels become narrower in diameter, ultimately preventing blood from flowing to the surface of the skin where heat is lost. This causes a subsequent shift in blood flow to your core/organs. When your core temperature eventually returns to normal, the opposite process occurs i.e. vasodilation. In other words, your blood vessels increase in diameter, allowing for blood to flow back to your peripheral muscles and skin.

It reduces inflammation. This works via two processes: upregulated T-cell activity and vasoconstriction. In a nutshell, the T-cells flow through the body and ‘clean up’ all of the damaged tissue. Once they’ve done their job, the body becomes less inflamed than before. The constriction of blood vessels redirects blood flow away from inflamed and damaged tissue ultimately reducing local and systemic inflammatory markers. 

It has anti-oxidative effects. When people think of antioxidants they think of dietary related foods and supplements such as berries and vitamin C that help fight cancer, but cold water therapy has been shown to have similar anti-oxidative effects. 

It improves thermoregulation. Studies into people who swim outdoors during winter have shown that these subjects are actually able to reduce the amount of heat that they lose during cold exposures, indicating that they have well and truly adapted to their environment.


The Verdict...

Here’s the thing that most people seem to miss about cryotherapy: In order to gain the long-term health benefits, it needs to be regular and somewhat routine. If you think that a dip in the ocean or a session in a cryo-chamber once a month is going to improve your overall health then I’m afraid you’re vastly overreaching. In saying that, if you’re using cryo-chambers to speed up muscle recovery or reduce delayed onset muscle soreness (DOMS), like many athletes are, chances are a few sessions will help. If you’re using it to accelerate the recovery from a soft tissue injury like a sprain or strain, you’ll have to do at least a few sessions per week for up to 3 weeks. If you’re a regular guy or girl, like most of us are, and you’re simply looking to gain the long-term health benefits of cryotherapy, then you might want to reconsider your approach. Like most things in life, the frequency and dose are a crucial part of the equation. For example, in the right dose and frequency, sunlight is very good for our health (in particular for producing vitamin D) but a few minutes of sun exposure a month just isn't going to cut it. It needs to be brief and regular. The same applies to exercise. In the right dose and frequency, exercise is very good for our health, but one workout a month simply is going to do the job. The point is: Adaptations take time. Sure, there are some immediate physiological and metabolic changes that occur during a bout of exercise, or a few minutes of sun exposure, or even a session in a cryo-chamber, but the unfortunate reality is, an acute one-off session does not translate into long-term health benefits.

Here’s What I Do...

I prefer to get my cryotherapy in the form of a morning swim. I do it every single day of the year. It's part of my morning routine. It’s particularly more difficult during winter than it is during summer, but the body slowly adapts over time, making it easier season after season. I’ve always found winter swimming to be very enticing. There's something so rewarding about shocking the body with an acute, healthy, natural stressor. It’s simply a bonus that my addiction to these kinds of physical and mental turmoil is actually doing my health some overall good. The whole experience is multifaceted. From walking barefoot through the sand to diving into the ocean and moving my body, there are so many beneficial aspects to it. The outdoor shower to follow is like a double dose. In my opinion, it’s a hell of a lot more enjoyable and rewarding than standing inside of a cryo-chamber, plus it’s outdoors in nature and its free!

The Take-Home Message


Cryotherapy does work. The underlying principles of cryo-chambers, like cold water therapy, make perfect sense, and there is plenty of scientific research supporting its validity. If you’re an athlete, it will likely help you recover faster from training/performances, as well as assist in accelerating the recovery from injuries. If you’re simply jumping on the bandwagon because your favourite celebrity is using it as a fat-loss and anti-aging protocol, then you might want to reconsider your approach. The problem is unless you do it regularly, you’re simply not providing the body with enough of a stimulus to make the physiological and metabolic adaptations required to see improvements to your overall health and well-being. Adaptations take time. 

The bottom line is...if you’re willing and able to spend 100 bucks to stand in an artificial man-made chamber when a dip in the ocean or a cold shower will likely elicit similar physiological responses, then go right ahead, but I know what I’d rather do. 

[drewsdailydose]

Did You Know Expertly Prescribed Exercise can be as Effective as Medicine?

Everyone is unique, and so are our requirements. There isn’t a one size fits all approach to exercise, and with new exercise trends appearing every week, it can be confusing and harmful to our health and well-being to exercise without the guidance of the right exercise expert.

Do you know who the right exercise professional is for you?

[drewsdailydose]

Is Your Daily Coffee Making You Insulin Resistant?

Coffee has an array of proven health benefits but it also has some potentially negative effects. So, the question is: How can we mitigate the potential risks and still capitalise on all of the wonderful things coffee has to offer? Timing is key!

Coffee consumption has been shown to have multiple health benefits. It’s rich in antioxidants/flavonoids which give it anti-cancer properties, it’s linked to lower body weight and reduced risk of type 2 diabetes, it helps you feel energised and focused, and it also tastes pretty damn good - so at the very least, it will flood your body with endorphins. But like most things in life, if you overdo it, it can become detrimental. 

The Impact of Coffee on Blood Sugar Levels

Being somebody living with type 1 diabetes, I’ve had an interesting insight into the direct impact of coffee on my insulin and blood sugar levels. Coffee is a big part of my morning ritual. I drink it every morning after an early ocean swim. I absolutely love it. But unfortunately, I often find that it spikes my blood sugar levels. At first, I thought it was the carbohydrate content in the almond milk that was causing this, so I started drinking black coffee but nothing changed. I then started giving a little bit of insulin before my coffee but it didn’t do much either, so I upped the dose even higher and it still barely did anything to stabilise my blood sugar levels. In fact, it felt like the coffee was making me insulin resistant!

As part of my experiment, I stopped drinking coffee for a few days and guess what happened? Just like that, my blood sugar levels stabilised!

I knew that there had to be another mechanism going on inside my body that was causing my blood sugar to spike, so I set out to find a solution. I began doing some research and I made many interesting findings. As it turns out, it’s not the carbohydrate in the milk causing the blood sugar elevation, rather it is actually the caffeine in coffee that triggers numerous physiological processes that affect the way our bodies function.  


The timing of coffee intake, as well as its combination with other nutrients, is the key to optimise blood sugar control.

The Metabolic Effects of Caffeine

CAFFEINE STIMULATES THE RELEASE OF ADRENALIN Adrenaline has many widespread metabolic actions in the human body:

1. Adrenaline Stimulates The Release of Glucose Into The Bloodstream Adrenaline is a key hormone in the ‘fight or flight’ response, whereby it stimulates the liver to release glucose into the bloodstream in the case that we need quick energy to run away from a predator. It does this via two physiological processes; glycogenolysis and gluconeogenesis. This basically means that the liver breaks down stored glucose in the form of glycogen, and it also breaks down non-glucose sources of energy such as fat sources. Interestingly, insulin inhibits these exact two processes from taking place.


2. Adrenaline Increases Lipolysis  That’s just a fancy way of saying that it increases fat burning. It breaks down fat tissue and releases free fatty acids into the bloodstream to be used for energy. This is also interesting because one of the must-know properties of insulin is that it inhibits lipolysis. In other words, insulin is like a metabolic switch that ‘turns off’ fat burning.

3. Adrenaline Causes Temporary Insulin Resistance This might seem like a bad thing considering we are always striving for increased insulin sensitivity, but it’s actually beneficial. If insulin levels are high, it inhibits the exact mechanisms of fuel mobilisation that caffeine is stimulating. So as a result, our body finds a way to allow energy burning to occur by becoming temporarily insulin resistant. In a state of impaired insulin sensitivity, insulin can’t do its job properly on a cellular level, which prevents it from triggering its storage properties.

Insulin vs Adrenaline

It should be pretty clear by now that insulin and adrenaline have opposite actions in the human body

Adrenaline releases nutrients - Insulin stores nutrients.

Therefore, if consuming coffee promotes the release of adrenaline, it would make sense to limit our insulin levels at this time.

So When is The Best Time to Drink Coffee?

Drink Coffee In The Absence of Carbohydrates.  Taking into consideration that coffee causes temporary insulin resistance, adding carbohydrates (sugars) to an already compromised system will make for even higher blood sugar levels. Moreover, the extra carbohydrate will require an even larger insulin spike which will counteract the beneficial metabolic effects of coffee. TIP: If you drink coffee first thing in the morning, try having it in a fasted state rather than with a carbohydrate-rich breakfast. 

Drink Coffee Pre-Workout or Before Physical Activity. Exercise has many beneficial physiological effects; it improves insulin sensitivity, increases fat burning, and opens the glucose gateway to the cell - all of which allow for better blood sugar regulation. Therefore, exercise will help mitigate the potentially negative effects of caffeine on insulin sensitivity as well as soak up any excess blood sugar. The scientific evidence shows that even ‘magical’ exercise does not completely mitigate the increased insulin resistance caused by caffeine, but it certainly reduces the extent of it. Furthermore, the caffeine will help fuel a more productive workout via a two-fold process; It increases adrenaline output which makes more glucose and free fatty acids available in the blood to be used for energy - both of which result in feeling more energised and focused. 

Drink Coffee Post Workout Drinking coffee after exercise seems logical by the same merit as pre-workout coffee intake, i.e we are more insulin sensitive after exercise, but this presents a tricky scenario. As I mentioned in point one, it is optimal to drink coffee in the absence of carbs. On the flip side, I have previously mentioned in another post that one of the best times to eat carbs is after exercise. So, on one hand, I’m recommending you drink coffee without carbs post-exercise, and on the other hand, I’m recommending that you consume the majority of your daily carb intake after exercise. While this might seem contradictory - there’s a solution! If you choose to drink coffee after exercise - reduce your carb intake at that meal. Exercise will have improved your insulin sensitivity enough to tolerate some carbs despite the state of caffeine-induced insulin resistance. Moreover, by reducing carb intake after your workout (hence not immediately replenishing your glycogen stores) you will avoid an insulin spike which will allow your metabolism to keep revving. Drinking coffee at this time might further increase the amount of energy you burn. In layman’s terms:


If you enjoy carbs after exercise - hold off the coffee and carb up! 

If you can happily go with fewer carbs after exercise - drink your coffee and enjoy the fat burning benefits.

My Personal Approach

After making these changes to the timing of my coffee consumption, I no longer experience blood sugar spikes. I am now able to make the most of the energy that the coffee provides by using it to fuel activity. These days my morning routine looks like this: Swim, coffee, then take my dog for a long walk in the park. I no longer experience such severe blood sugar spikes simply by using movement to mitigate the temporary side-effects of caffeine on my glycemic control.

Interestingly, there is evidence showing that caffeine promotes insulin sensitivity, and there’s evidence showing that caffeine promotes insulin resistance. It can’t be doing both, can it? Or maybe it can but it depends on the individual. The point is, science is great to give us a mechanistic guide but you need to be willing to undergo your own self-experiment and come to your own conclusions.

The Key Messages

Caffeine in coffee promotes the release of adrenaline

Adrenaline turns on energy burning processes whilst making you temporarily insulin resistant

Adrenaline and insulin have opposite metabolic actions

High insulin levels will counteract the energy burning effects of the coffee, so we want low insulin levels when we consume coffee.

To achieve this, drink coffee in the absence of carbs and at a time when you are most insulin sensitive.

Drink coffee before or after exercise

Exercise will help mitigate the state of temporary insulin resistance by improving insulin sensitivity as well as soaking up any excess glucose from the bloodstream.

Exercise will also help utilise the free fatty acids in the bloodstream caused by adrenalin-induced lipolysis (fat burning) - ultimately allowing you to burn extra fat.

That’s it for today’s Daily Dose of science. I hope this information has given you a new perspective on coffee drinking. I’d love to hear from you, so please leave a comment on this post or send me a message. Enjoy your coffee!

[drewsdailydose]

10 Ways Social Media is Damaging Your Health and Fitness

Social media has the potential to be both your best friend and your worst enemy. Sure, it has some benefits: it’s a useful platform for content-sharing, advertising, marketing, entertainment, and sales, but on the flip side - it’s destroying your overall health and fitness in ways that you don’t even realise. In this article, I’m going to explain exactly how toxic social media really is.

1. The Emphasis is on How Fitness Looks - Not How Fitness Feels

Yes, looking good is important to most of us, I’m certainly not denying that, but feeling good is arguably much more important. I know what you’re thinking: “Drew, you’re such a hypocrite. You haven’t worn a shirt in your life”. Yes, that’s true, but that’s because I don’t actually own a shirt. Jokes aside, if you follow me on Instagram  (@drews.daily.dose) you'll know that I very rarely wear clothes, but if you actually read my posts, you'll see that my messaging contains many more layers than I wear on my skin. Here’s why I love to exercise: to manage my diabetes, to prevent long-term health complications, to feel the endorphin rush, to clear my mind, to manage stress, to feel confident, strong and athletic. A byproduct of all of those things is that I ended up in the best shape of my life.

We all have an element of vanity, which is completely normal, but your appearance shouldn't dictate how you feel. If you rely on 6-pack-abs or toned muscular arms to feel good about yourself, you're setting yourself up for a miserable future. What happens when your looks disappear? What if you get injured, and can’t train? What if you get sick? My point is if you focus on feeling good - you’ll end up looking good without having to worry about it.

2. The Emphasis is on Aesthetics - Not Athletics

If you care about your longevity and quality of life as you age, looking fit and healthy simply isn't enough. Being athletic or functional is equally, if not more important than the way you look. We’re forgetting that functional movement will improve our quality of life and assist in activities of daily living. What's the use in being able to bench press 200 kg’s if you can't even bend down to touch your toes or jog 500 metres without becoming short of breath. Your functional capacity is paramount. Whether you’re an athlete trying to improve performance, or an average joe trying to live a long injury-free life - start prioritising functionality.

3. Posting Content for the Likes and Followers

Sure, a large following and an influx of likes allow you to get a good gauge on how your content is being received. It’s also good for the ego. But ask yourself this, does the external feedback even matter?. If you share content that you truly believe in, it shouldn't matter whether you get one hundred or one thousand likes. The quantity of ‘likes’ and followers is far less important than the quality of those ‘likers' and followers. I know what you're thinking, “A ‘like’ is a ‘like’”, right?. Wrong! Imagine if there was a ‘love’ button alongside the ‘like’ button. Would you prefer one thousand ‘loves’ or two thousand ‘likes’? Focus on sharing valuable high-quality content, regardless of the response it gets. Having a very small impact on many is far less rewarding than completely changing the lives of few.

4. It’s All About Creating Viral Content - Not Documenting Real Moments

Social media is no longer about training to improve fitness. It’s all about creating new content that will go viral. Squatting on a hover-board, or squatting with hot girls hanging off either side of the barbell is not fitness advice, and it’s certainly not going to improve the health of the people who view it. Ok, it’s impressive. I probably can’t do it, but at the end of the day - it’s bloody stupid and dangerous. It’s simply a ploy to gain exposure and get your name out there. I get it, the entertainment factor is great, but what happened to the message? Sure every now and then it’s fun to upload something that will get a reaction. If you’ve seen my videos, you’ll know that I’m guilty of it myself, but I do these things within moderation. There are so many ‘insta-famous' people who barely even workout anymore. They are showing up to the gym purely to film a viral video. The love for health and fitness that got them started in the first place has completely dissipated.

5. People Without Credibility Giving Dangerous Advice a.k.a ‘Bro-Scientists’

If you’ve never heard of the term ‘bro-scientists’ I’ll explain what it is by giving an example of a conversation that you’d commonly hear in the men’s locker room of a gym:

Meathead 1: “Hey bro, did you know that Arnold Schwarzenneger ate 24 eggs a day. It must be the best way to build muscle - it’s science bro”
 Meathead 2: “Awesome. I’m buying two cartons on the way home. Can’t wait to tell my bro!”


For the record, I made that up about Arnie eating 24 eggs a day for the sake of the example, who knows if he actually did. My point is, this kind of false information gets passed down from bro-scientist to bro-scientist. People do not understand a key principle of scientific evidence - the differentiation between correlation and causation. We have to stop trusting every word we hear from people who have no credibility whatsoever. They’re telling others how to get results just because it worked for them or someone they know. If it’s a ‘do-no-harm’ approach, then go ahead, preach as much as you like. But if it can do harm - then I'm against it.

Did you know warm summer weather is correlated with an increase in ice-cream sales? There are also more people murdered in warm summer weather. Does that mean eating ice-cream is causing people to be murdered? Of course not! It's a ridiculous statement with a complete lack of understanding of the fundamental difference between correlation and causation. Arnold Schwarzenneger ate 24 eggs a day, but he also took anabolic steroids. What do you think caused the 7-time Mr Olympia to be so jacked?  

6. Unrealistic Goal Setting

There are countless fitness models and stage competitors posting photos of themselves at sub-six percent body fat, promoting how shredded they are. The truth is, they are probably only in that shape for about 2 weeks of the year around their competition. The other thing they aren’t telling you is how shitty they feel, how their hormones have crashed, how their energy has slumped, how their workouts feel terrible, how weak they feel in the gym, how restrictive and boring their diet is, how poorly they are sleeping, how their sex drive has disappeared, and how their relationships are breaking down because their social behaviour is ridiculous. The guy on the cover of the fitness magazine doesn't even look like the guy on the cover of the fitness magazine. For a few weeks yes, but not all year round. Don't set that as the benchmark. Set SMART goals (specific, measurable, attainable, realistic, timeline). Your goals should be created by you and tailored to you.

7. Cheat Meal Photos

We’ve all seen a photo of the guy with 6-pack-abs holding a large box of pizza. Firstly, did he even eat that thing, or is he just posing next to it with flexed abs? Secondly, even if he did eat it and somehow still looks the way he does, does that mean that you can get away with it too? The mere fact that people are promoting cheat meals with no consequences is straight up misleading, especially if you're not as genetically blessed, or even more so, have a predisposition to chronic conditions like diabetes and heart disease. Your cheat meal is not only calorically dense - it’s unhealthy! Cheat meals can turn into cheat days which turn into cheat weeks. 
Here’s what I do to let my hair down. Start by replacing the word ‘cheat’ with ‘treat’. Cheating implies guilt. Treats, however, are earned and deserved. Earn your treats by sticking to a healthy lifestyle 80% of the time. Enjoy treats in moderation. Don't use it as an excuse to eat junk. I get it, people use it as a way to recharge physically and mentally, but unfortunately, balance goes out the window. There’s such thing as a healthy treat. It doesn't always have to be ice-cream and burgers.

8. The Daily Grind

Once again there are stage competitors who are in impressive physical shape promoting how they got there. Common Instagram captions like these: “The daily grind”, “Even when you're physically and mentally exhausted, just keep going”, “Never stop grinding”, and “Push through the pain barrier”, are exactly what’s causing an unhealthy relationship with fitness. If you want to step on stage for a competition then yes it’s going to require those things, but we’re not all fitness competitors. I've got news for you, that mindset will get you the body you desire for about a month -but if you want it for a lifetime you're going to have to completely change your mindset. If you believe that getting into shape requires self-inflicted pain, suffering, and sacrifice, then you’re doing it all wrong. Health and fitness is not about the grind. It’s not about how much pain we can put ourselves through. It’s about finding things that make you feel amazing, it’s about moving in ways that feel right for you, and most importantly it’s about consistently doing them over a lifetime with relative ease. Self-harm is not impressive and it’s certainly not something to promote or gloat about.

9. Fake Transformation Photos

Transformation photos can be incredibly impressive and motivational, especially when you can relate to the before photo, but they also raise some very important questions. Firstly, are they even real? You’d be surprised how many transformation photos have been edited using photoshop. Uploading fake transformations in an attempt to sell a supplement, program, or some other product is downright fake, deceptive, and ultimately - it’s false advertising. The other important question that these photos raise is: What did they do to get in that shape, and how long did it last? A crash diet and working out twice a day can help anybody lose weight, but if their ‘after’ appearance only lasts for a few weeks then what good is it? It’s like someone going from smoking 2 packs a day to quitting cold turkey for a week then going straight back to 2 packs a day. The method in which you lose the weight matters. A balanced healthy lifestyle will allow you to keep it off for a lifetime. There’s no such thing as a quick fix, which brings me to my last point…

10. It’s All About Selling a Quick Fix

There’s no doubt that social media is an excellent business tool, but unfortunately, people are abusing their fame by selling products to their loyal followers that they not only don’t believe in but haven't even tried themselves. I’ve seen countless captions such as: “Do you want to get ripped like me? Buy my protein powder” (which they don’t even use), or “Buy my workout program - ‘6 weeks to a 6-pack’” (which they’ve never even done themselves). I’m all for using social media as a platform to sell products if you actually stand by the product and use it yourself, and ultimately if it is going to improve the quality of life of the consumer forking out money to buy it. Selling a generic one-size-fits-all workout plan, or a supplement that claims to turn you into Arnold Schwarzenegger is simply a load of rubbish. Be wise about who and what you invest in. Take care in your consumer choices because your best interests are not always at heart.

The Take Home Message

Be mindful of the effect that social media is having on you. It has the potential to be a beneficial tool, but it can also be very damaging - if you let it. The point is, you have control over who you follow, who you listen to, and ultimately what you see on your home feed. You have the power to turn your social media feed into something that promotes health and happiness. Follow accounts that add value to your life. Cut off the negative accounts that are potentially damaging. The choice is yours.