The Art of Manliness

The New Science of Metabolism and Weight Loss

Apr 11, 2022

Dr. Herman Pontzer, a professor of evolutionary anthropology at Duke and author of "Burn," dives into the fascinating world of metabolism. He uncovers the truth behind common myths, such as the effectiveness of severe caloric restriction and the misconception that more exercise significantly boosts calorie burn. Herman explains why exercise remains crucial for health despite its limited impact on weight loss. He also shares insights from his field research with the Hadza people and reveals the importance of sustainable lifestyle changes over quick fixes.

49:24

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Episode guests

Herman Pontzer

Highlights

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Episode notes

Diet and Exercise Have Different Jobs

02:41

What Is Metabolism?

02:05

Metabolism and Exercise

04:20

Intro

3min

Understanding Metabolism and Energy Expenditure

18min

Understanding Energy Expenditure Limits

4min

The Myths of Caloric Reduction and Metabolic Responses

3min

The Weight Loss Paradox

6min

Exercise and Weight Management

4min

Reevaluating Weight Loss Myths

11min

Practical Strategies for Effective Weight Loss

4min

You hear a lot about metabolism. You probably know it has something to do with weight loss. And even if you don't go in for those supposed hacks around speeding up your metabolism, you likely figure you can at least increase it by exercising more.

This isn't actually the case, and my guest will sort through this and other misconceptions around metabolism on today's show. His name is Dr. Herman Pontzer and he's a professor of evolutionary anthropology and the author of Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy. We begin our conversation with an overview of how metabolism powers everything your body does from thinking to moving to simply existing, and how it uses the food you eat as the energy needed to fuel these processes. We then get into Herman's field research which shows that increasing your physical activity doesn't actually increase the number of calories you burn, but why it's still hugely important to exercise anyway. He also unpacks whether certain kinds of foods are better for your metabolism, offers his recommendations on how to use diet to lose weight, and answers the common question as to whether it's true that your metabolism goes down as you age.

Resources Related to the Podcast

Connect With Herman Pontzer

Herman on Twitter
Herman's faculty page and lab at Duke

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