PODCAST TOPICS: THE CONSTRAINED MODEL OF ENERGY EXPENDITURE
INTRODUCTION TO THE CONSTRAINED MODEL
• Overview of Pontzer’s theory and Burn
• Why this model gained popularity
• Common misinterpretations of the model
CONSTRAINED VS ADDITIVE MODEL OF ENERGY EXPENDITURE
• Definitions and key differences
• Origins of the theory (Pontzer’s 2012 Hadza study)
• Why these models matter for fat loss and real-world coaching
LIMITATIONS OF THE HADZA DATA
METABOLIC SCOPE & MAXIMUM SUSTAINABLE ENERGY EXPENDITURE
• What metabolic scope is and how it’s calculated
THE RESEARCH USED TO “SUPPORT” CONSTRAINED ENERGY CLAIMS
• Why these studies don’t prove that exercise is ineffective for weight loss
EXERCISE-ONLY STUDIES THAT SHOW SIGNIFICANT FAT LOSS
COMPONENTS OF THE CONSTRAINED MODEL THAT ARE OFTEN OVERLOOKED
• How constraint is influenced by:
• Energy balance (deficit vs surplus)
• Body size, BMI, and adiposity
• Why the constrained model doesn’t apply equally to all populations
PHYSIOLOGICAL LIMITS TO METABOLIC ADAPTATION
• Why RMR can’t drop indefinitely (and doesn’t drop 49%)
FINAL THOUGHTS: WHERE THE CONSTRAINED MODEL GOES WRONG
• The issue isn’t that the model is invalid—it’s that it’s misapplied
• Most people aren’t exercising enough to hit the constraint
• The practical takeaway: move more, fuel smarter and don’t dismiss exercise as ineffective
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
