Constrained energy model explained

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For nearly a decade, many of us have believed that calorie burn eventually plateaus—that once you move enough, your body quietly compensates and stops burning more energy. That belief has shaped how we diet, how we train, and even whether we bother moving more at all.

But a brand-new 2025 human study challenges that idea in a way that could completely change how you approach fat loss, daily movement, and exercise.

In this Friday recap episode of the Optimal Protein Podcast, Vanessa breaks down the study behind the headlines and explains—in plain English—what the data actually shows, what most people misunderstood, and how to use this information to get better fat-loss results without eating less or training harder.

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In this episode, you'll discover:

• Why a new 2025 human study found no true metabolic "cap" in weight-stable, real-world conditions

• The key detail that separates this research from older metabolism models—and why exercise was misunderstood

• Why your steps and workouts genuinely increase total daily calorie burn

• Why muscle—not hormones—is the primary driver of metabolic rate during fat loss

• Why extreme dieting and "earning food" backfire—and what actually supports sustainable fat loss

Study Referenced:

Howard et al., 2025, Proceedings of the National Academy of Sciences (PNAS) — Physical activity and total daily energy expenditure in weight-stable adults

👉 https://www.pnas.org

Vanessa discusses how red light therapy supports mitochondrial health, muscle recovery, circulation, and skin health as part of an evidence-based approach to fat loss and metabolic optimization. Explore the Tone LUX red light therapy collection at 👉 Use code HOLIDAY25 for 25% off HERE

Get my free NEW high-protein keto guide: The Keto Reset eBook

Free high-protein keto guide: The Keto Reset eBook

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🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.