Protein, increasing bone mineral density, saturated fat and more reflections | Drew Harrisberg

The Proof with Simon Hill

Simon Hill

Nutrition, Education, Self-improvement, Health & Fitness

4.9 • 3.1K Ratings

🗓️ 12 January 2026

⏱️ 138 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, Drew Harrisberg and I go deep on life beyond macros and metrics. We talk about gratitude, regret, ageing, and how constant optimisation can quietly pull us away from what actually matters. We also cover living with type 1 diabetes, health tech, social sport, future wellness trends, and why simplicity, connection, and play may be the real foundations of long-term wellbeing. What We Cover Optimisation culture versus presence and joy Regret, legacy, and end-of-life reflections Health data, CGMs, and the mental load of tracking Type 1 diabetes and daily decision fatigue Paddle, play, and the power of social movement Where wellness trends may be heading next A thoughtful, wide-ranging conversation on health, meaning, and living well. To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose, where you can also find his training program. To hear more from Drew, check out his previous episodes on The Proof. Intro (00:00) Dietary Changes and Reflections (03:18) Insulin Sensitivity, Dietary Fat, and Metabolic Health (10:25) Bone Health and Exercise in Older Adults (14:56) Protein Intake, Leucine, and Muscle Protein Synthesis (32:15) Controlled Studies vs. Real-World Results (38:24) How Older Adults Should Optimize Protein Intake (45:13) Ethical and Environmental Trade-Offs of Plant-Based Diets (57:10) Reflecting on Life, Priorities, & Regrets (01:10:15) The Ideal Self vs the “Ought” Self (01:17:27) Struggles with Distraction and Presence (01:24:50) The Future of Longevity Retreats (01:37:44) The Over-Optimization Trap in Health and Life (01:45:08) Why Upcoming Dietary Guidelines May Spark Controversy (01:48:46) Will America’s Obesity Rates Finally Decline? (01:58:30) Music, Creativity, and Personal Challenges (02:04:31) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavours with any purchase at DrinkLMNT.com/SIMON Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on im8health.com Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

Transcript

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0:00.0	Welcome back to The Proof and welcome to episode 400, a milestone that I am still having trouble
0:07.6	believing. I started this show back in 2018 in Venice, Los Angeles, where I am right now,
0:13.9	thinking at the time that I was late on the podcast scene. In reality, it was still early days.
0:19.2	And since then, the show has been listened to more
0:22.8	than 50 million times, with over 17 million views on YouTube since mid-2020.
0:28.9	We're certainly not the biggest podcast in the world, but truth be told, I never imagined
0:33.4	that I'd be able to platform legitimate scientists, people like my dad, and reach this many people.
0:41.1	So it is a milestone.
0:42.9	It is something that I am really proud of.
0:45.5	And I'm incredibly grateful to all of you for being a key part of that journey.
0:51.0	Today's conversation with Drew Harrisburg, one of my best friends in
0:54.6	the entire world, was recorded just a week before the Bondi terrorist attack, an event
1:00.7	that really deeply shook the community that I lived in for the better part of a decade
1:06.4	and a place that I was staying in the days leading up to it. In fact, I'd been walking that bridge
1:13.6	and through the park every day the week before the event unfolded. And this is an area where
1:19.5	Drew trains often. Many of my friends train in this area. And so this whole tragedy has really
1:25.3	rocked so many people that we love. My heart goes out to all of the victims and their families.
1:30.1	I'm not here to make political statements, but I do want to just say this.
1:35.2	I love my Jewish friends and I love my Muslim friends.
1:39.4	And I'm of the belief that kind-hearted, good-spirited humans, Muslims, Jewish, or other, deserve
1:47.7	to feel safe.
1:49.0	In the shadow of something so heartbreaking, talking about protein and performance can feel
	...

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