Podcasts about burn new research blows

“Walking the Weight Off” or “How to Walk for Weight Loss,” the headlines tease. Are they accurate or misleading? How can we walk to help us on our weight loss journey? And did you realize 2024 is halfway over? While we're at the midpoint of the year, it's a perfect time to reconsider those goals and resolutions from several months back. Today's a great day to take the next step and we'll discuss how to shoot for success!   LET'S TALK THE WALK! ***NEW*** Facebook Group for Our Community! Join here for support, motivation and fun! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com Wellness While Walking on Threads     RESOURCES AND SOURCES (some links may be affiliate links) WALKING FOR WEIGHT LOSS or NOT SO MUCH? Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, Herman Pontzer et al The New Science on How We Burn Calories, nyt.com Exercise Won't Help You Lose Weight, today.com Why You Shouldn't Exercise to Lose Weight, time.com Food-Related Episodes of Wellness While Walking Ep. 137 An Easy Dinner Framework Ep. 160 JJ Virgin on Eating by the Plate Ep. 48 Kitchen Mindset Upgrade   HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1.   Open Apple Podcast App (purple app icon that says Podcasts). 2.   Go to the icons at the bottom of the screen and choose “search” 3.   Search for “Wellness While Walking” 4.   Click on the SHOW, not the episode. 5.   Scroll all the way down to “Ratings and Reviews” section 6.   Click on “Write a Review” (if you don't see that option, click on “See All” first) 7.   Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8.   Thank you! I so appreciate this!   How to Leave a Review on Apple Podcasts on a Computer  1.   Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here)  https://www.apple.com/apple-podcasts/ 2.   Click on “Listen on Apple Podcasts” or “Open the App” 3.   This will open Apple Podcasts and put in search bar at top left “Wellness While Walking” 4.   This should bring you to the show, not a particular episode – click on the show's artwork 5.   Scroll down until you see “Rating and Reviews” 6.   Click on “See All” all the way to the right, near the Ratings and Review Section and its bar chart 7.   To leave a written review, please click on “Write a Review” 8.   You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9.   Thank you so very much!! OTHER APPS WHERE REVIEWS ARE POSSIBLE Spotify Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show)  Goodpods   HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : )       DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!          

Let's debunk some “dieting” myths by exploring our human machinery. And talk about Brazilian butt lifts. Professor of Evolutionary Anthropology and metabolism researcher Dr. Herman Pontzer gives us the data on mitochondrial backstories, muscle mass and hormones, our expanding brains, the flaws of the Body Mass Index, humans' relationships with nutrition, why crash dieting can change your metabolism, perspectives on sticky medical terms, isotope magic, how much exercise hunter gatherers get, carnivore diets, scales, and what to do if you're grappling with sadness. Content warning: we discuss diet culture, calories, how the word “obesity” is used, medical conditions that may relate to body composition, and highlight listeners' lived experiences.Visit the Pontzer Lab websiteBrowse Dr. Pontzer's papers on ResearchGate and follow him on Instagram and XBuy Dr. Pontzer's book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Stay Healthy, and Lose WeightA donation went to Hadza FundMore episode sources and linksSmologies (short, classroom-safe) episodesOther episodes you may enjoy: Pyrotechnology (FIREMAKING), Entomophagy Anthropology (EATING BUGS), Kalology (BEAUTY STANDARDS), Genicular Traumatology (BAD KNEES)Sponsors of OlogiesTranscripts and bleeped episodesBecome a patron of Ologies for as little as a buck a monthOlogiesMerch.com has hats, shirts, hoodies, totes!Follow @Ologies on Instagram and XFollow @AlieWard on Instagram and XEditing by Mercedes Maitland of Maitland Audio ProductionsTranscripts by Aveline Malek and The WordaryWebsite by Kelly R. DwyerTheme song by Nick Thorburn

This episode of the Here We Are podcast was recorded live at the Mind Under Matter Campout Festival in Raleigh, NC at the beautiful Lakeside Retreats. I decided to invite one of my favorite guests and good friend, Herman Pontzer, to talk about some of the evolutionary underpinnings of why we come together and celebrate at festivals. Herman is an Associate Professor of Evolutionary Anthropology at Duke University, and author of the book, "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy", which you can check out here. If you're ever in the Raleigh, NC area and in need of a peaceful getaway, swing by our friends at Lakeside Retreats and enjoy yurt rentals, glamping, fishing, paddle boarding, live music, disc golf, biking or walking, and more! Huge thanks to Chris Buhler from Hygge Production House and Honey Bear, DoubleSaltSteve for filming! Thank you for watching and being an inquisitive being.

This episode of the Here We Are podcast was recorded live at the Mind Under Matter Campout Festival in Raleigh, NC at the beautiful Lakeside Retreats. I decided to invite one of my favorite guests and good friend, Herman Pontzer, to talk about some of the evolutionary underpinnings of why we come together and celebrate at festivals. Herman is an Associate Professor of Evolutionary Anthropology at Duke University, and author of the book, "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy", which you can check out here. If you're ever in the Raleigh, NC area and in need of a peaceful getaway, swing by our friends at Lakeside Retreats and enjoy yurt rentals, glamping, fishing, paddle boarding, live music, disc golf, biking or walking, and more! Huge thanks to Chris Buhler from Hygge Production House and Honey Bear, DoubleSaltSteve for filming! Thank you for watching and being an inquisitive being.

สรุปหนังสือดีในปี 2564 “Burn: New Research Blows the Lid Off: How We Really BURN Calories, Stay Healthy, and Lose Weight” ถ้าจะให้พี่ปุ๋มจัดอันดับ Top 5 หนังสือดีที่เกี่ยวกับความเข้าใจเรื่องวิทยาศาสตร์ความอ้วนในรอบ 4 ปี ที่มีโอกาสได้อ่าน นอกจาก The Hungry Brain ของ Dr.Stephan Guyenet แล้ว Burn เล่มนี้โดย Dr.Herman Pontzer ติด Top 5 อีกเล่มหนึ่งเลยค่ะ โดยเฉพาะด้านความอ้วนในมุมมองของนักบรรพชีวินอย่าง Dr.Herman Pontzer ที่เชี่ยวชาญในเรื่องการวัด Energy Expenditure ของสัตว์ตระกูลไพรเมท รวมทั้งมนุษย์ พี่ปุ๋มเคยทำ Zoom Lecture สรุปหนังสือเล่มนี้ไป 2 ตอน เมื่อปีที่แล้วให้กับน้องๆกลุ่มหนึ่งที่แสดงความสนใจแน่วแน่ลงทะเบียนเข้ามาฟังกัน แต่ละตอนเกือบ 2 ช.ม. หลังจากผ่านไปเกือบ 1 ปี งานวิจัย 2 ฉบับที่ Dr.Herman Pontzer พูดถึงในหนังสือ ว่าจะเปลี่ยนความเข้าใจเรื่อง Energy Expenditure ในมนุษย์อย่างสิ้นเชิง ได้ตีพิมพ์ในช่วงปลายปี 2564 พี่จึงคิดว่าน่าจะทำไลฟ์สรุปหนังสือดีงามเล่มนี้ให้น้องๆได้ฟังกันทางไลฟ์ พร้อมนำงานวิจัยใหม่ทั้ง 2 ฉบับนี้มาสรุปกันด้วย

Burn New Research Blows the Lid Off How We Really Burn Calories, Stay Healthy and Lose Weight (ตอนจบ) 1. The real hunger games: Diet, Metabolism, and Human Evolution 2. Run for Life 3. The Past, Present and Uncertain Future of Homo Energeticus

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 PodcastAoM Podcast #691: What You Can (Really) Learn About Exercise from Your Human AncestorsAoM Podcast #552: How to Optimize Your MetabolismAoM Podcast #475: How to Lose Weight, and Keep It Off ForeverAoM Podcast #636: Why You Overeat and What to Do About ItNYT article on what happened to the metabolisms of Biggest Loser contestants after the showAoM Article: An Argument for Making Exercise (Not Diet) the Foundation of Weight ManagementConnect With Herman PontzerHerman on TwitterHerman's faculty page and lab at Duke

Today I'm hanging out with returning guest, Herman Pontzer. Herman is the author of "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy". He investigates the physiology of humans and apes to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. You can find Herman on Twitter at: https://twitter.com/hermanpontzer Thank you for watching and being an inquisitive being. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I'm hanging out with returning guest, Herman Pontzer. Herman is the author of "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy". He investigates the physiology of humans and apes to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. You can find Herman on Twitter at: https://twitter.com/hermanpontzer Thank you for watching and being an inquisitive being. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we're focusing on the “calories out” side of energy balance with a discussion of metabolism, as well as whether and how we can manipulate this “calories out” side of the equation.We will not discuss diet or nutrition, which is the “calories in” side of the equation. Stay tuned for the next episode. In the meantime, understanding metabolism and especially how to accurately calculate your own energy expenditure sets the foundation for a sustainable approach to diet later on.In today's episode, we cover:What is metabolism in the context of your total daily energy expenditure?How to estimate your expenditure, which will be useful later for weight managementWhether it's possible change your baseline metabolism, both short- and long-termThe truth about cardio and its effect on metabolism and fat lossA more efficient, sustainable way to burn fatFull show notes, transcript, and resources for this episode can be found at https://witsandweights.com/4.Timestamps:00:31 - Energy balance and metabolism05:35 - Does more activity really burn more calories?08:44 - Measuring your daily expenditure16:59 - A surprising way to CHANGE your metabolism21:07 - The truth about lots of cardio24:03 - The optimal way to burn fat25:12 - New segment! "The Internet Gets It Wrong Again"27:25 - Recap and upcoming episodesRelated links:Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy by Herman Pontzer, PhDMacroFactor app for food logging and calculating expenditure (use code "WITSANDWEIGHTS" to extend free trial to 14 days)How to ask a question:ASK PHILIP YOUR QUESTION HEREOther ways to connect:Philip on Instagram (@witsandweights)Philip by Email (philip@witsandweights.com)Wits & Weights Listener Community on FacebookIf you enjoy the show, let me know by leaving a review in Apple Podcasts!Support the show (https://www.buymeacoffee.com/witsandweights)

Check out our sponsors:  Athletic Greens: Go to athleticgreens.com/impact and receive a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase! ButcherBox: Skip the lines for your Thanksgiving turkey. ButcherBox is proud to give new members a free turkey at ButcherBox.com/impact SmileBrilliant: Go to smilebrilliant.com and use coupon code IMPACT ChiliSleep: Get 20% off at chilisleep.com/IMPACT Anthem Software: anthemsoftware.com CuriosityStream: Go to https://curiositystream.com/impact and use code IMPACT to save 25% off today, that's only $14.99 a year. InsideTracker: Get 25% off their entire store at insidetracker.com/impacttheory How did your body respond to the last carb heavy dinner you had? Does eating a high calorie meal affect you worse than a lower calorie, higher carb meal? Herman Pontzer, an evolutionary biologist, did a research study on a hunter gatherer community called Hazda in Tanzania, to learn about energy expenditure. What he's discovered flips everything you thought you knew about calories and carbs upside down. He's joining Tom to expose why the data shows that carbs in a calorie controlled environment do not matter. Meaning, it is possible to theoretically go on a Twinkie diet (please don't) and still lose weight when calories are adhered to. Herman is using data to push back on how calories are burned and how they signal your brain to control your weight.   Order Herman Pontzer's book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy : https://www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/0525541527   Also check out the Hazda Fund (https://www.hadzafund.org/about) to learn more about the Hazda culture   SHOW NOTES:   0:00 | Introduction to Herman Pontzer 1:40 | The Calorie Debate 6:14 | How We Burn Energy 12:09 | Obesity Starts In The Brain 14:43 | Hypothalamus Function 19:25 | Brain Response to Calories 29:06 | Food Calorie Signaling 32:36 | Optimal Lifestyle 34:53 | Processed Food Brain Hack 38:31 | Why Sugar Is A Problem 42:22 | Hi Carb Diet Weight Loss 45:24 | Fantasy Diet Study   QUOTES:   “The problem is that when we begin to say, oh, that must have been something in the food that you ate, rather than, oh, it's something in your individual response to that extra energy.” [21:33]   “It really does come down to the calories or what determines the weight change or maintenance, not the carb level.” [24:13]   “The argument is, is this more in the weeds? Is it fat cells and pancreas? Or is it brain cells and sensing?” [32:29]   “It is my job to keep eyes open and look across cultures and look across human experiences and see that diversity and understand all of it is pretty normal. That the universe of normal for humans is pretty darn broad.” [33:11]   “Sugar is a fructose molecule and a glucose molecule stuck together, and when it gets into your blood, that's what it is.” [38:38]   Follow Herman Pontzer: Website: https://sites.duke.edu/pontzerlab/people/ Twitter: https://twitter.com/hermanpontzer Instagram: https://www.instagram.com/hpontzer/ Facebook: https://www.facebook.com/herman.pontzer

Check out our sponsors:  Athletic Greens: Go to athleticgreens.com/impact and receive a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase! ButcherBox: Skip the lines for your Thanksgiving turkey. ButcherBox is proud to give new members a free turkey at ButcherBox.com/impact SmileBrilliant: Go to smilebrilliant.com and use coupon code IMPACT ChiliSleep: Get 20% off at chilisleep.com/IMPACT Anthem Software: anthemsoftware.com CuriosityStream: Go to https://curiositystream.com/impact and use code IMPACT to save 25% off today, that's only $14.99 a year.  How did your body respond to the last carb heavy dinner you had? Does eating a high calorie meal affect you worse than a lower calorie, higher carb meal? Herman Pontzer, an evolutionary biologist, did a research study on a hunter gatherer community called Hazda in Tanzania, to learn about energy expenditure. What he's discovered flips everything you thought you knew about calories and carbs upside down. He's joining Tom to expose why the data shows that carbs in a calorie controlled environment do not matter. Meaning, it is possible to theoretically go on a Twinkie diet (please don't) and still lose weight when calories are adhered to. Herman is using data to push back on how calories are burned and how they signal your brain to control your weight.   Order Herman Pontzer's book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy : https://www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/0525541527   Also check out the Hazda Fund (https://www.hadzafund.org/about) to learn more about the Hazda culture   SHOW NOTES:   0:00 | Introduction to Herman Pontzer 1:40 | The Calorie Debate 6:14 | How We Burn Energy 12:09 | Obesity Starts In The Brain 14:43 | Hypothalamus Function 19:25 | Brain Response to Calories 29:06 | Food Calorie Signaling 32:36 | Optimal Lifestyle 34:53 | Processed Food Brain Hack 38:31 | Why Sugar Is A Problem 42:22 | Hi Carb Diet Weight Loss 45:24 | Fantasy Diet Study   QUOTES:   “The problem is that when we begin to say, oh, that must have been something in the food that you ate, rather than, oh, it's something in your individual response to that extra energy.” [21:33]   “It really does come down to the calories or what determines the weight change or maintenance, not the carb level.” [24:13]   “The argument is, is this more in the weeds? Is it fat cells and pancreas? Or is it brain cells and sensing?” [32:29]   “It is my job to keep eyes open and look across cultures and look across human experiences and see that diversity and understand all of it is pretty normal. That the universe of normal for humans is pretty darn broad.” [33:11]   “Sugar is a fructose molecule and a glucose molecule stuck together, and when it gets into your blood, that's what it is.” [38:38]   Follow Herman Pontzer: Website: https://sites.duke.edu/pontzerlab/people/ Twitter: https://twitter.com/hermanpontzer Instagram: https://www.instagram.com/hpontzer/ Facebook: https://www.facebook.com/herman.pontzer

By now, you probably know I'm obsessed with ENERGY. So this episode is really exciting to me. My guest and I take a deep dive into our energy production by taking a close look at one of the last true hunter-gatherer societies on Earth — the Hadza. I'm joined by Dr. Herman Pontzer, an Associate Professor of Anthropology at Duke University and author of the book Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy. Dr. Pontzer was also recently featured in The New York Times for his incredible research on metabolism and longevity. On this episode, he and I reveal the TRUTH about your metabolism, explain why exercising WON'T necessarily lead to more fat-burning, and why the 2,000 calorie a day diet might be all WRONG. Full transcript and show notes: https://drgundry.com/dr-herman-pontzer Thanks to this week's sponsors. Check them out: Take advantage of a special Dr Gundry podcast offer and get a 60-day FREE subscription; go to TRYSCRIBD.com/GUNDRY for unlimited books, magazines and more. Start saving today on your prescriptions by going to GOODRX.com/GUNDRY Get 15% off your order when you visit TENTHOUSAND.CC and enter code GUNDRY Get $20 OFF your first order and a FREE gift when you join today at THRIVEMARKET.COM/GUNDRYPODCAST Just go to DrinkLMNT.com/GUNDRY and use promo code GUNDRY. To get your free LMNT Sample Pack - you only cover the cost of shipping ($5 for US customers). Go to Progressive.com to start saving on your insurance today.

EPISODE 96 | Herman Pontzer, Ph.D., Associate Professor of Evolutionary Anthropology and Research Associate Professor of Global Health at Duke University, investigates how our species' evolutionary past shapes our lives today. His team conducted the first measurements of daily energy expenditure in traditional hunter-gatherers and in non-human apes, with findings that have challenged the way we think about diet, exercise, metabolism, and health. Dr. Pontzer's new book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, was published in March, 2021. In the episode, he shares why “eat less, exercise more” is flawed advice for fat loss, what we should be relying on BESIDES exercise for weight loss and maintenance, a new-and-improved tv show structure that'd work better than The Biggest Loser...and more! Enjoy!! EPISODE WEBPAGE: thehealthinvestment.com/96 P.S. – If you're liking The Health Investment Podcast, be sure to hit “subscribe/follow” so that you never miss an episode

A conversation with Evolutionary Anthropologist Dr. Herman Pontzer, Phd. He received his PhD from Harvard University now an associate professor of Evolutionary Anthropology at Duke University. He is the author of a new book Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy. We have a conversation about what an evolutionary anthropologist does. We discuss his book Burn and the cost of energy, the variables of daily energy expenditure, metabolism and what is a “calorie” in scientific terms. We touch on the 3,500 caloric deficit rule to lose 1 pound and what we should understand about the metric.We talk about the diet and activity of early hominins, the differences between humans and the other great apes, and the downside of living in our evolved bodies in modern times including tribalism, obesity and cardio-metabolic disease.We talk about Dr. Pontzer's research after studying a modern-day hunter gatherer community called the Hadza in Tanzania and how the conclusions of the research lead to the concept of constrained total daily energy expenditure. Dr. Ponzer describes the implications for those with weight loss goals.About Herman Pontzer, PhDhttps://scholars.duke.edu/person/Herman.PontzerHerman Pontzer, PhD Twitter:https://twitter.com/HermanPontzerBURN by Herman Pontzer, PhD:https://www.amazon.com/gp/product/B08D8JYQD6/Consider contributing to the Hadza Fund:https://www.hadzafund.org/Follow Us:Facebook: https://Facebook.com/EventHorizon.TvTwitter: https://twitter.com/EventHorizonTvInstagram: https://instagram.com/eventhorizon.tvYouTube: https://youtube.com/c/EventHorizonTvSupport Us:https://Patreon.com/Endurancehttps://paypal.me/EnduranceExperience

Our guest is Herman Pontzer, an Associate Professor of Evolutionary Anthropology at Duke University and Associate Research Professor of Global Health at the Duke Global Health Institute. An well-known researcher in human energetics and evolution, he joins us to discuss his new book, "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy." The book draws on Pontzer's groundbreaking studies with hunter-gatherer tribes in order to show how exercise actually **doesn't** increase our metabolism. Instead, human beings generally burn calories within a very narrow range -- nearly 3,000 calories per day, no matter our activity level. The book thus offers, per a starred review in Kirkus, "an absorbing, instructive lesson for anyone concerned about their health."

For our second book reading episode of the summer we will hear an excerpt from Dr. Herman Pontzer's new book BURN: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy read by P.J. Ochlan. The reading is followed by a re-run of Dr. Pontzer's discussion about his book with Chris and Cara which aired earlier this spring. Audio excerpted from BURN: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy by Herman Pontzer, PhD, read by P.J. Ochlan. Copyright 2021 by Herman Pontzer. Production Copyright 2021, Penguin Random House, LLC. All rights reserved.   You can find BURN at https://www.penguinrandomhouse.com/books/603894/burn-by-herman-pontzer-phd/ You can contact Dr. Pontzer at herman.pontzer@duke.edu and @HermanPontzer Contact the Sausage of Science Podcast and Human Biology Association: Facebook: www.facebook.com/groups/humanbiologyassociation Website: humbio.org/, Twitter: @HumBioAssoc Cara Ocobock, Website: sites.nd.edu/cara-ocobock/, Email: cocobock@nd.edu, Twitter:@CaraOcobock Chris Lynn, HBA Public Relations Committee Chair, Website: cdlynn.people.ua.edu/, Email: cdlynn@ua.edu, Twitter: @Chris_Ly Delaney Glass, Website: dglass.netlify.app/, Email: dglass1@uw.edu, Twitter: @GlassDelaney Alexandra Niclou, Email: aniclou@nd.edu, Twitter: @fiat_Luxandra

珂楠Connie，2017年从私募股权投资行业转型做健身教练，常年在京沪两地移居，专长于力量训练、纠正性训练，也是一名认证营养教练。热爱并参与橄榄球、公路自行车、板类运动、奥林匹克举重和CrossFit等各种体育活动。拥有ACE CPT, NASM CES,Precision Nutrition L1, FMS L1, CrossFit L1, Animal Flow L1 认证。本集节目，我们从教练的角度，以减肥这个人人都会提及的流行话题为线索，聊聊我们的思考和感悟，希望对听众们的健康、运动表现甚至身材有所帮助和启发。Know yourself!节目内容：01:05 珂楠简介06:35 为什么要减肥？为什么找教练减肥？日常生活和饮食和个人故事，任何事情都有代价24:31 建立意识。食物日志、日记，有觉知的、凭直觉的饮食36:59 具体的饮食指导。能量平衡，新陈代谢，宏量营养素，食物选择，补剂；认知偏差与相信的力量1:08:55 行为改变。运动锻炼（不减肥）、恢复、睡眠与压力管理相关内容扩展：- 珂楠的播客：https://www.ximalaya.com/jiankang/44421358/- flow state: 心流状态- 《Burn: New Research Blows the Lid Off HowWe Really Burn Calories, Lose Weight, and Stay Healthy》，作者Herman Pontzer- 身体类型：内胚型、中胚型和外胚型- CICO：calories in,calories out- 运动模拟药（excersice minicking），详见第28集- 人工甜味剂：代糖，广泛应用于食品、饮料、药物和个人护理品的有机化合物。

珂楠Connie，2017年从私募股权投资行业转型做健身教练，常年在京沪两地移居，专长于力量训练、纠正性训练，也是一名认证营养教练。热爱并参与橄榄球、公路自行车、板类运动、奥林匹克举重和CrossFit等各种体育活动。拥有ACE CPT, NASM CES,Precision Nutrition L1, FMS L1, CrossFit L1, Animal Flow L1 认证。本集节目，我们从教练的角度，以减肥这个人人都会提及的流行话题为线索，聊聊我们的思考和感悟，希望对听众们的健康、运动表现甚至身材有所帮助和启发。Know yourself!节目内容：01:05 珂楠简介06:35 为什么要减肥？为什么找教练减肥？日常生活和饮食和个人故事，任何事情都有代价24:31 建立意识。食物日志、日记，有觉知的、凭直觉的饮食36:59 具体的饮食指导。能量平衡，新陈代谢，宏量营养素，食物选择，补剂；认知偏差与相信的力量1:08:55 行为改变。运动锻炼（不减肥）、恢复、睡眠与压力管理相关内容扩展：- 珂楠的播客：https://www.ximalaya.com/jiankang/44421358/- flow state: 心流状态- 《Burn: New Research Blows the Lid Off HowWe Really Burn Calories, Lose Weight, and Stay Healthy》，作者Herman Pontzer- 身体类型：内胚型、中胚型和外胚型- CICO：calories in,calories out- 运动模拟药（excersice minicking），详见第28集- 人工甜味剂：代糖，广泛应用于食品、饮料、药物和个人护理品的有机化合物。

珂楠Connie，2017年从私募股权投资行业转型做健身教练，常年在京沪两地移居，专长于力量训练、纠正性训练，也是一名认证营养教练。热爱并参与橄榄球、公路自行车、板类运动、奥林匹克举重和CrossFit等各种体育活动。拥有ACE CPT, NASM CES,Precision Nutrition L1, FMS L1, CrossFit L1, Animal Flow L1 认证。本集节目，我们从教练的角度，以减肥这个人人都会提及的流行话题为线索，聊聊我们的思考和感悟，希望对听众们的健康、运动表现甚至身材有所帮助和启发。Know yourself!节目内容：01:05 珂楠简介06:35 为什么要减肥？为什么找教练减肥？日常生活和饮食和个人故事，任何事情都有代价的24:31 建立意识。食物日志、日记，有觉知的、凭直觉的饮食36:59 具体的饮食指导。能量平衡，新陈代谢，宏量营养素，食物选择，补剂；认知偏差与相信的力量1:08:55 行为改变。运动锻炼（不减肥）、恢复、睡眠与压力管理相关内容扩展：- 珂楠的播客：https://www.ximalaya.com/jiankang/44421358/- flow state: 心流状态- 《Burn: New Research Blows the Lid Off HowWe Really Burn Calories, Lose Weight, and Stay Healthy》，作者Herman Pontzer- 身体类型：内胚型、中胚型和外胚型- CICO：calories in,calories out- 运动模拟药（excersice minicking），详见第28集- 人工甜味剂：代糖，广泛应用于食品、饮料、药物和个人护理品的有机化合物。

How do we really burn our calories? And aren't people who are more naturally active more prone to burning more calories? Herman Pontzer PhD has learned otherwise! He is the bestselling author of the book Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy! The book was published in March 2021 after years of studying metabolism and living with the Hadza, a hunter-gatherer tribe in Tanzania! We are so grateful for Herman's work, and for his amazing and insightful book!Find Herman at-Amazon- Burn by Herman Pontzer PhDSupport the Hadza at-https://www.hadzafund.org/

We've always been taught that working out and cutting carbs is the key to losing weight, right? It's the tried and true method behind so many fad diets. But, what if that isn't true? What if the amount of exercise and activity we had didn't really change the amount of calories we burn in a day? That's the new research from Dr. Herman Pontzer that he lays out in his book 'Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy. Dr. Pontzer is an anthropologist. His studies with hunter gatherer tribes has unveiled that our body changes the way it works so more exercise does not equal more calories burned. Losing weight hinges on the food we eat, but we need to be wary of fad diets that promise a quick solution. I loved this conversation and I love this book. I'd highly recommend it to anyone interested in how their body really works. I'd also suggest it to anyone in the fitness world. For more on the show: Show Instagram: @bemorewellpodcast Show Host Instagram: @stpierreonair

Curious about how to lose weight? Most people think that when you want to drop pounds, you should eat better and exercise more. But Duke University Associate Professor and internationally recognized pioneer in human metabolism Herman Pontzer argues that exercise — while really important for mental and physical health — plays no part in weight loss. In his new book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, Pontzer says the only way to move the number on the scale is by consuming fewer calories. Here, Pontzer is in conversation with Dr. David Macklin, director of weight management at Medcan. It’s a revealing and entertaining conversation that will have you rethinking how you eat, move and live.

This could be the most important podcast you ever listen to when it comes to understanding the true dynamics behind losing excess body fat, especially breaking free from the flawed notions that underpin the fitness and diet industries.  This show is inspired by my two recent shows with Dr. Herman Pontzer (#1 and #2), author of the new book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy. This show aggregates the breakthrough insights about energy expenditure with what we know about calories to uncover, simplify, and demystify the truth about weight loss and caloric intake.This episode completely challenges the foundational premise of the fitness industry as I reveal that you actually burn the same number of calories per day, regardless of exercise level and break down the constrained model of caloric expenditure. You'll learn why the “additive model” of energy expenditure (which entails figuring out your BMR with a calculator and then adding and subtracting the calories consumed and burned throughout the day) can be highly inaccurate, which can be explained by the Compensation Theory (your vigorous workouts cause you to not only be lazier, but also eat more the rest of the day). You'll also learn that homo sapiens' genetics transcends the nuances of our daily lifestyles and training logs and that we are the highest calorie burners among the apes (and the best calorie storers): Gorilla's burn 20% fewer calories than humans, and apes in zoos actually burn the same amount of calories as a heavily active ape in the wild. I also reveal that activity really burns only a tiny bit more calories: moderately active people burn 200 more calories a day than inactive people, and hugely active people burn around the same amount of calories as the moderately active people.I also talk about what happens when you try to flaunt your Homo sapiens genes and burn calories like crazy in the name of fitness or weight loss, which can be best summed up by this quote: “Reproduction, growth, repair, and locomotion are a zero sum game.” This means that if you do more of one, you take away/borrow from one or more of the others. I explain why the consequences of that are no joke: you're on the thin red line of suppressed immune function, suppressed cognitive function, suppressed general energy levels, delayed recovery, reduced reproductive drive, and reproductive fitness. I also mention that female extreme endurance amenorrhea is the most visible example of this, as sadly so many women become infertile all just to run more mileage. One important point to take away from this episode: if you reject the constraints of the human and march forward with an unsustainable lifestyle, compensations will be taken for you. This brings to mind stories I've heard from amateur fitness enthusiasts who often pair 6 months (or 6 years) of heavy devotion to CrossFit, but need to take 6 months or 6 years off for recovery. Similarly, when you look at the Biggest Loser contestants 6 years after the show, they have dysregulated appetite and fat metabolism. The majority of them ended up gaining all the weight they lost back and then some, and I talk about how this happens frequently to bodybuilders as well.  So how can this be? How is it that an ambitious exercise regimen will not help your fat loss at all? Dr. Herman explains: “Possibly an athlete is undergoing an initial adjustment to a higher level of training. And before they get used to it, the athlete is in a temporary unsustainable physique,” like prepping for the Tour de France. Or it could be that the athlete is also changing their diet as part of lifestyle improvement.  But what is the deal? How and why do we gain fat so easily, and how can we actually lose it, long-term, and not as a temporary fix? While Dr. Herman admits that losing excess body fat is “tough,” the truth is that there is a high genetic component to body fat percentage, and a high lifestyle component to dysregulated eating and fat gain. This is why it's so key to focus on cultivating healthy sleep and exercise habits. I bring up Dr. Herman's point that it is possible that high or low daily energy expenditure is set early in life, just that we don't know yet what the precise mechanism is. He's also noted two groups that appear to have high expenditure: athletes and subsistence farmers. What do they have in common? They both tend to grow up moving a lot, as well as eating a lot.Whether it's your genes, your environment, or some combination, high energy expenditure in childhood may remain intact throughout life, but Dr. Herman says we don't know for sure. Being predisposed to high energy flux may help some people respond quickly to workouts and have more success keeping their weight stable through exercise, while for some others no amount of exercise affects weight loss. If you want to try to figure out if exercise can help you easily lose weight and keep it off, ask yourself if you fit into one or more of the following categories:1. You were extremely active as a kid, but are mostly sedentary now.2. Until recently, you could eat what you wanted without gaining much weight, if any.3. Like Mick DiMaria, you've spent most of your life in pretty good shape and only recently let yourself go.If any of these ring true, there's a good chance you're high flux. That suggests your body prefers to eat a lot of food each day, and until recently you matched your appetite with a high activity level. And it suggests your body may respond quickly to structured workouts.The Best Strategy to Lose Extra Body FatThe best starting point of all is to simply ditch processed, nutrient deficient food in favor of high-satiety, nutrient dense foods (protein especially). Then the next step, which is taking an under the radar approach so you get a mild calorie deficit, without prompting compensation mechanisms. There are one of two ways to do this: you can implement a slight deficit each day or occasional extreme fasting (24 hours, 1 day a week). I personally like to trigger hunger now and then to increase my appreciation of food. And why not throw in a big fasting day? (This is what Mark Sisson does on days he's flying.)Dr. Herman says it accordingly, “Find a diet that leaves you completely satisfied with not in excess of calories. Pick a diet with rules, restrictions and guidelines so you are not prompted to overeat. Any diet is essentially a gimmick in the end. Cut carbs, cut fat, cut plants, intermittently fast, go compressed eating window, go vegan. Just implement rules and guidelines so you don't have constant unfettered access to hyper palatable foods and overeating. Find a diet that leaves you satisfied and happy.” My latest book, Two Meals A Day, offers a simple but highly effective strategy: to simply implement new rules and a new norm to follow, instead of following the ridiculous 3 meals a day habit, which only came out of the industrial revolution. The carnivore diet is not only extremely high satiety and low insulin stimulating, but it also has great potential for fat loss. Fasting is another rule to implement to promote automatic success: a smaller eating window simply means less potential to overeat. It's simple, smart, and most importantly, it works.It can seem overwhelming trying to implement all the necessary parts of a healthy lifestyle, but when you break it down, it's simple: emphasize sleep, reduce stress, don't overtrain, and get rid of sugar, grains, and seed oils as these drive the overproduction of cortisol and dysregulate appetite and satiety hormones. Exercise and movement are obviously hugely important, as these prompt a reduction in systemic inflammation. Dr. Herman says research reveals that if you sit too much, your body becomes inflamed. Humans have a genetic requirement for near constant movement. The importance of checking your intentions can also not be discounted. Form a healthy body image, decide to turn things around, and reclaim your genetic potential. My colleague Amy Lucas says, “I'm sure I'll never be fat, because I believe I'm a skinny person.”You'll also learn that major fluctuations in body weight can be mistaken for gaining and losing fat, but are almost entirely natural fluctuations in hydration, glycogen retention inflammation, and water retention in cells throughout the body make for most of your body weight variation. When we talk about body fat, we are best away from scale and tracking according to the fit of a tight pair of pants. And if you don't believe me, watch Nick Symmonds lose 10lbs in 24 hours of mostly fasting, not much water, and a few hard workouts and hot sweaty workouts. That's a wrap for today, and good luck! One useful reminder is to ask yourself: How many times have I been hungry in the last 30 days, or 30 years? Pushing the boundary a bit of what you think of as hunger, as well as forming a set intention to change your body, can really help weight loss efforts.  TIMESTAMPS:This podcast shatters the basic elements of the modern fitness and diet industry. [01:40]The truth is we humans burn around the same number of calories every day, regardless of our exercise level. [03:15]How can it be that the lazy person next door burns the same calories as I, a gym goer, do? [10:21]The brain burns most of our daily calories and then the other organs burning the rest independent from our activity level. [12:30]When transitioning from the moderately active category to the incredibly active category, there is very little change in daily caloric energy expenditure. [14:00]Muscle burns a bit more calories than fat. [16:59]Calorie burning is happening, but we need to look at the compensation factor. When you are a hard driving athlete and burning lots of calories, you are spending less energy on your immune function, your reproductive function etc. [23:18]Mark Sisson's example is when he was running a hundred miles a week for seven years. He had many physical maladies which led him to become the Primal Blueprint guy. [26:55]Burning the candle at both ends…burning more calories than you're genetically adapted to could shorten lifespan. [32:25]How can an ambitious exercise regimen not help fat loss at all? When you are super fit, you become super-efficient in burning calories. [33:48]Your devotion to improving your fitness and working out inspires you to clean up your diet. [38:11]So how does one lose excess body fat? Exercising more doesn't really work, nor does prolonged caloric restriction. [42:38]There are many cultural influences causing us to overeat. [50:04]The best starting point is to ditch processed nutrient foods in favor of high satiety, nutrient dense foods. [52:12]Pay attention to your hunger and satiety signals and notice when you've had enough. [58:21]You can use almost any diet as long as it has rules and regulations that will keep you from overeating. [01:00:44]Your exercise and lifestyle changes need to accompany the dietary transition. [01:05:14]Gluttony and sloth are not the causes of obesity.  They are symptoms of obesity. [01:08:23]Start with forming a healthy image and then decide to turn things around with positive energy rather than disgust and self-loathing and all these flimsy motivators that only work for a short time. [01:09:55]Your weight on the scale naturally can vary from day to day. [01:11:25]LINKS:Everything You Thought You Knew About Burning Fat Is WrongThe Myth of Ripped Muscles and Calorie BurnsBrad's Shopping pageHerman Pontzer Podcast (the Data Always Wins)Herman Pontzer Podcast (Human Metabolism and Fat Loss)BurnThe Secret RaceThe Paleo Thyroid SolutionWheat BellyWired to EatHungry BrainObesity CodeGood Calories, Bad CaloriesCarnivore Scores ChartFatty Popcorn Boy PodcastNick Symmons PodcastHow To Lose FatQUOTES:"Reproduction, growth repair, and locomotion are a zero-sum gain." (Dr. Herman Pontzer)"If you want to live longer, lift more weights and eat more protein." (Robb Wolf)Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. 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