Podcast appearances and mentions of herman pontzer

Do you run, cycle or swim to lose weight? Herman Pontzer, an evolutionary anthropologist who specialises in understanding how humans use energy, thinks you're probably wasting your time. His idea of the “exercise paradox” suggests that the amount of energy people use in a day is constrained (by evolution) and that exercising more doesn't end up burning more calories. Figuring out why our bodies work like this is part of Prof Pontzer's bigger project to map out and better understand how evolution has shaped variations in human biology. Hosts: Alok Jha, The Economist's science and technology editor. Contributor: Herman Pontzer, professor of evolutionary anthropology and global health at Duke University and the author of “Burn” and “Adaptable”.Transcripts of our podcasts are available via economist.com/podcasts.Listen to what matters most, from global politics and business to science and technology—subscribe to Economist Podcasts+.For more information about how to access Economist Podcasts+, please visit our FAQs page or watch our video explaining how to link your account. Hosted on Acast. See acast.com/privacy for more information.

As we age, items have shifted during flight. We're gaining weight in weird places, and Penn is convinced he has bread back. (More on that in the podcast.) But what if everything you thought you knew about metabolism was actually wrong? We sat down with Dr. Herman Pontzer, Professor of Evolutionary Anthropology and Global Health at Duke University, to ask the age-old question: Can you actually boost your metabolism? The answer may surprise you! You can follow Dr. Herman Pontzer on Instagram at @hpontzer and get his latest book, Adaptable, here: https://amzn.to/42VizuJStick around until the end for "Are We Too Old For All-Inclusive Resorts?" and "Kim's #NotSponsored" endorsement for pelvic floor therapy. Also, what things are we too young for? We would love to hear what you think! Leave us a voicemail at 323-364-3929 or write the show at podcast@theholdernessfamily.com. You can also watch our podcast on YouTube.Visit Our ShopJoin Our NewsletterFind us on SubstackFollow us on InstagramFollow us on TikTok Follow us on FacebookLaugh Lines with Kim & Penn Holderness is an evolution of The Holderness Family Podcast, which began in 2018. Kim and Penn Holderness are award-winning online content creators known for their original music, song parodies, comedy sketches, and weekly podcasts. Their videos have resulted in over two billion views and over nine million followers since 2013. Penn and Kim are also authors of the New York Times Bestselling Book, ADHD Is Awesome: A Guide To (Mostly) Thriving With ADHD and winners on The Amazing Race (Season 33) on CBS. Laugh Lines is hosted and executive produced by Kim Holderness and Penn Holderness, with original music by Penn Holderness. Laugh Lines is also written and produced by Ann Marie Taepke, and edited and produced by Sam Allen. It is audio engineered by Max Trujillo and hosted by Acast. Thanks for listening! Hosted on Acast. See acast.com/privacy for more information.

Herman Pontzer (Adaptable: How Your Unique Body Works and Why Our Biology Unites Us) is an evolutionary anthropologist, author, and associate professor at Duke University. Herman joins the Armchair Expert to discuss growing up at the end of a dirt road in a house his dad built, unpacking the dark history of anthropometry, and the ewok chapter of human evolution. Herman and Dax talk about why the brain is the most expensive organ in the body, how the first full human skeleton found being named after a Beatles song, and why people burn more calories being anxious. Herman explains the hockey stick inflection point of intelligence when we began hunting and gathering, why research on early humans debunks the paleo diet, and the story of the guy that accidentally killed the world's oldest living organism.Follow Armchair Expert on the Wondery App or wherever you get your podcasts. Watch new content on YouTube or listen to Armchair Expert early and ad-free by joining Wondery+ in the Wondery App, Apple Podcasts, or Spotify. Start your free trial by visiting wondery.com/links/armchair-expert-with-dax-shepard/ now.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Guest host Syd Smith is joined by Herman Pontzer, an evolutionary anthropologist at Duke University and author of the 2021 book “Burn,” about the science of metabolism.

In this episode we discuss: Whether “calories in, calories out” is physiologically accurate The many misconceptions related to “calories in, calories out” Why a calorie deficit is NOT required for fat loss Why “calories in, calories out” does not mean that eating less and exercising more is good advice for fat loss What most people miss when it comes to “calories in, calories out”   Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide   Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/   Check out the Energy Balance Solution program here: https://www.jayfeldmanwellness.com/solution/     Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-123-debunking-the-cico-myth-calorie-deficits-are-not-required-for-fat-loss/   Timestamps: 0:00 – intro 1:07 – questions about the calories-in, calories-out (CICO) model of weight loss that I'll be answering  7:18 – what is (and isn't) a calorie?  11:49 – misapplications of CICO and why CICO is not physiologically accurate in the ways most people use it  19:46 – why the idea that “a calorie is a calorie” is misleading  29:11 – how energy in food is measured and the inaccuracy of food labels  36:16 – the impact of behavioral compensation and metabolic adaptation on energy expenditure  42:07 – how cutting calories lowers metabolism, reduces thyroid function, and increases stress hormones, appetite, and weight regain  48:26 – Herman Pontzer's Constrained Model of Energy Expenditure and the adverse effects of energy deficits  52:21 – whether CICO can accurately represent physiology  1:00:04 – a simplified version of CICO  1:05:41 –why calories do not equal usable energy or weight  1:13:27 – examples demonstrating the issues with common CICO misconceptions  1:21:09 – summarizing the central issues with CICO and how you can lose body fat without a caloric deficit  1:28:13 – whether there's value to CICO

“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"!          

Jean-Jacques HublinPaléantropologieCollège de FranceAnnée 2023-2024Colloque - Le mouvement humain des origines aux olympiades : The Evolutionary Limits of Human EnduranceSession 4Colloque coorganisé par Jean-Jacques Hublin, chaire Paléanthropologie et Alain Berthoz, chaire Physiologie de la perception et de l'action.Avec le soutien de l'Institut supérieur de rééducation psychomotrice.Herman Pontzer, Duke University

Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calorie intake or increasing our energy expenditure through exercise, we can create a calorie deficit and lose weight.But what if this model is overly simplistic and doesn't actually reflect the complex realities of human physiology?This episode peels back the layers of metabolism and physical activity, as we examine the startling notion that our bodies aim to maintain THE SAME LEVEL of energy output, no matter how much we move.We'll explore why an uptick in exercise doesn't always translate to the expected calorie deficit and how our bodies compensate in surprising ways. Learn how to navigate this intricate dance of calories and master your physiological responses to achieve physical self-mastery.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Send me a text message!Support the Show.

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

In this episode we discuss: The unexpected costs of using excess exercise to lose weight  Our thoughts on Herman Pontzer's book Burn and the Constrained Model of Energy Expenditure  Our thoughts on Ted Naiman's protein to energy ratio diet (PE Diet)  The cost of eating too much protein and what to do instead  How to increase caloric intake to raise your metabolism and reverse hypothyroidism  The major category of nutrients that's often missed for optimizing mitochondrial function      Sign up for the Free Energy Balance Mini-Course here: https://jayfeldmanwellness.com/energy     Check out the Energy Balance Solution program here: https://www.jayfeldmanwellness.com/solution/     Click here to check out the show notes: https:/jayfeldmanwellness.com/ep-108-herman-pontzers-burn-ted-naimans-pe-diet-and-increasing-calorie-intake-to-raise-metabolism-qa/   Timestamps: 1:25 – Herman Pontzer's Constrained Model of Energy Expenditure and the adverse effects of energy deficits 7:13 – problems with the additive model of energy expenditure and the physiological cost of excess exercise 10:40 – environmental factors that we can change to increase metabolism 16:42 – the unexpected costs of using excessive exercise to lose weight 19:16 – weight gain as an adaptive response to an energy deficit 22:46 – when eating too much can be a problem and how to identify your ideal calorie intake 32:18 – Ted Naiman's protein to energy ratio diet and optimal protein intake 41:13 – the problems with using protein as an energy source 46:45 – how to increase caloric intake to raise metabolism and reverse hypothyroidism 50:47 – how to track your symptoms and progress to better guide your nutrient goals 56:55 – the best foods for increasing calorie intake and what to do if you have a low appetite 1:00:30 – the essential role of both macro and micronutrient density in promoting mitochondrial health 1:04:00 – why sugar cravings are not the same as sugar addiction 1:06:46 – easy ways to incorporate more macro and micro nutrient dense foods into your diet

Unlock the secrets to a fitness program that truly understands you. With 35 years of experience under my belt, I've designed year-long programs tailored specifically for men and women, taking into account the unique biological blueprints that impact our fitness journeys. From hormonal cycles to muscle mass differences, this episode peels back the layers on why a one-size-fits-all approach to exercise just doesn't cut it. And it's not just about gender; we'll explore how customizing workouts to align with your individual fitness level, abilities, and mental state can revolutionize the way you train. Dr. Herman Pontzer weighs in with his groundbreaking research on energy expenditure, which might just upend everything you thought you knew about the correlation between exercise and energy.Ever consider how your metabolism acts as your body's stress manager, responding to the highs and lows of daily life? This episode dives into the intricate dance between metabolism, stress response, and the effects of exercise, revealing why sometimes less can be more. By introducing the concept of rest-based training—an approach I've fine-tuned over the years—we discuss how strategic breaks can actually enhance your workout effectiveness. This isn't just theory; it's backed by real-world applications and studies on elite athletes that support the remarkable benefits of tuning into your body's needs. Whether you're a seasoned athlete or just starting your fitness journey, this conversation promises to shift your perspective on what it means to work out smarter, not harder.Get Metabolic Female:  www.nextlevelhuman.com/metabolic-femaleGet Metabolic Male: www.nextlevelhuman.com/metabolic-male Connect with Next Level HumanWebsite: www.nextlevelhuman.comsupport@nextlevelhuman.comConnect with Dr. Jade TetaWebsite: www.jadeteta.comInstagram: @jadeteta

．『能量疊加理論』在Herman Pontzer的人體實驗結果後，確認更多不符合實際狀況的例子。 ．在近代病例中發現，很多疾病和胰島素有關，而胰島素的控制主要透過食物種類來控制。 ．胰島素高頻率的升高，容易造成胰島素阻抗。 ．然而現代為了壓低食物價格，食物開始進行加工來增加保存，這也是精製糖工業的開啟，也對身體有大量的危害。 ----------------------- 怪獸訓練：https://www.facebook.com/monstertraining 小巨蛋/古亭基地：https://www.facebook.com/monstertrainingacademy 竹北基地：https://www.facebook.com/MonsterTrainingHC/ 民權西基地：https://www.facebook.com/MonsterTrainingMQW 民權西基地IG：https://www.instagram.com/monster.training_enerbarbell/ Powered by Firstory Hosting

This is a monster episode. Newly added co-host Eric Trexler details his impressive credentials, groundbreaking new line of research and perhaps most importantly, the best way to effectively execute a single leg take-down on an unsuspecting person.  His new appointment at Duke University will be looking in part at the topic of today, exercise energy compensation. It turns out that calories in, calories out is a little more complicated than most would assume. Made famous by Dr. Herman Pontzer and his book Burn, Dr. Trexler explores what exactly this phrase means, the utility of doubly labelled water and the future of research in this field.   00:00 Officially welcoming Eric (Trexler) to the holy trifecta 06:14 Trexler's background and what's in store for Helms Hall 2013 Diet versus exercise in "the biggest loser" weight loss competition https://pubmed-ncbi-nlm-nih-gov/23404767/  Hall 2022 Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted https://pubmed.ncbi.nlm.nih.gov/34816627/ 18:11 Trexler's training story 29:25 Why Trexler doesn't like Dr Grant Tinsley (scandal) and the passion for exercise science 32:27 Trexler the researcher and exercise energy compensation 39:08 Explaining Doubly Labelled Water 43:28 The overarching aim of Trexler's research and the role of exercise in weight loss Speakman 2019 The International Atomic Energy Agency International Doubly Labelled Water Database: Aims, Scope and Procedures https://pubmed.ncbi.nlm.nih.gov/31743893/ 1:02:40 Negative energy balance and energy expenditure compensation MASS Research Review https://massresearchreview.com/  Willis 2022 Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models https://pubmed.ncbi.nlm.nih.gov/34334719/ 1:13:20 Compensatory mechanisms with negative energy balance Speakman 2020 Why does caloric restriction increase life and healthspan? The 'clean cupboards' hypothesis https://pubmed.ncbi.nlm.nih.gov/34692140/ 1:29:20 The official introduction of Dr Eric Trexler (T-rex) to Iron Culture: hopes for future research as an academic and a coach 1:36:04 Formally retracting a controversial statement (a topic for future discussion…) 1:42:54 Where to find Eric Trexler Instagram @trexlerfitness https://www.instagram.com/trexlerfitness/ MASS Research Review https://massresearchreview.com/  MASS YouTube https://www.youtube.com/@MASSResearchReview  Office Hours (next stream: 10/11/2023) https://www.youtube.com/watch?v=dXUNVMdIaP4

Episode #277. Curious about the buzz around Zone 2 training? Dr Inigo San Millan, an expert in metabolic health and sports performance, joins me to decode the science behind Zone 2. Learn how to fine-tune your exercise intensity for metabolic flexibility, longevity, and peak performance. We discuss: Introduction (00:00) Understanding Metabolic Health (2:21) Metabolic Health Among Elite Athletes: Exploring the Perfection of Studying (6:40) Metabolic Health, Mitochondria, and Nutrition (8:00) Defining 'Metabolise' (14:41) Exploring Metabolic Flexibility (18:33) Determining the Causes of Mitochondrial Dysfunction (21:01) The Role of Oxygen in Energy Production Mechanisms (24:44) Comprehending Energy Zones (28:07) Energy Metabolism Mechanisms: Glucose vs. Fat (40:27) Zone 2's Optimal Stimulation of Mitochondria (45:29) Lactate's Impact on Mitochondria: Unraveling the Effects (50:46) Managing Lactate Levels: Strategies Employed by Athletes (59:37) Establishing an Aerobic Base (1:15:13) Inducing Mitochondrial Stimulation Through Zone 2 Training (1:17:31) Strategies for Enhancing Mitochondrial Count (1:19:27) Carbohydrates' Influence on Metabolic Health (1:29:26) Metabolic Health in Sedentary Lifestyles: Understanding the Impact (1:31:04) Zone 2 Demystified: Unveiling Its Significance (1:37:59) Recognizing Zone 2: How to Identify Your State (1:39:57) Monitoring ATP Production Fuel via Specialized Devices (1:49:12) Zone 2's Role in Fat Loss: Separating Fact from Fiction (1:53:49) Optimizing Zone 2 Intensity for Maximum Results (1:59:59) Weekly Zone 2 Prescription for Robust Mitochondrial Health (2:07:24) Effective Modalities for Zone 2 Training: Making Informed Choices (2:11:50) Resistance Training's Integration within Zone 2 Regimen (2:18:11) The Optimal Timing for Zone 2 Training: Navigating the Day (2:20:29) Supplements and Their Relevance to Zone 2 (2:26:17) Summarizing the Essence of Zone 2 (2:35:06) Amplifying Training Benefits: Embracing Zones 3 and 4 (2:38:17) Outro (2:40:04) Connect with Dr Inigo San Millan on Instagram and Twitter/X. If you'd like to listen to the episode with Dr Herman Pontzer that we mentioned in this conversation, you can do so here. Optimise your health with InsideTracker's biomarker analysis. Get exclusive access to InsideTracker's new ApoB test, and a 20% discount at insidetracker.com/simon. For more insights and supporting studies, visit The Proof website for the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

On The Studies Show, we're all about trying to get it right. But sometimes we get it wrong. Every so often, we'll do a feedback/corrections/clarifications episode where we go back and try to correct any errors in the last few episodes, and reply to your more general feedback. This is the first one of those, covering Episodes 1-8. Our thanks go to everyone who pointed out our mistakes. Please keep the feedback coming!Show notes* Retatrutide phase 2 trial; semaglutide vs. tirzepatide cost-effectiveness study* The IARC's useful, detailed report on (e.g.) whether being a firefighter is a cancer risk; the FDA disagrees with the IARC on whether aspartame should be labelled as a “possible” cause of cancer* The newest published trial of psilocybin for depression* Stuart's more recent article on ultra-processed foods, with discussion of mechanisms; Chris Snowdon's two part review of Chris van Tulleken's book; interview with Herman Pontzer on his book BurnCreditsThe Studies Show is produced by Julian Mayers at Yada Yada Productions. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.thestudiesshowpod.com/subscribe

In part 7 of this ongoing series of breather shows all about how to optimize testosterone naturally, we are talking about avoiding overly stressful workout patterns! This is a particularly important one since there are extreme consequences that come with overdoing it, especially when it comes to sex hormone optimization. As Dr. Herman Pontzer says: “Repair, reproduction, growth, and locomotion are a zero-sum game. Borrow too much from one, and you can compromise the other.” Overtraining is one of the ultimate testosterone killers, so tune in if you want to learn how you can optimize testosterone naturally and achieve a healthy balance with your workout routine.   LINKS: Brad Kearns.com Brad's Shopping page B.rad Whey Protein Isolate Superfuel   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't promote anything he doesn't absolutely love and use in daily life. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience Shopping Page For Discounts And Navigation To The Best Products I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products on Amazon (Macadamia Masterpiece and Whey + Creatine Superfuel), my library of online multimedia educational courses, link to great discounts on an assortment of my favorite products and partners, complete details and discounts on my MOFO product with Ancestral Supplements, and a library of my favorite hand-picked Amazon products for fitness and healthy living!See omnystudio.com/listener for privacy information.

Humans can walk for miles, solve problems and form complex relationships using the energy provided by daily meals. That is a lot of output for a fairly modest input. Listener Charlotte from the UK wants to know: how efficient are humans? How do they compare to cars, other animals and even to each other? Presenter Marnie Chesterton pits her energetic self against everything from cars to rabbits to find out how she shapes up. Marnie also explores whether humans are born equal when it comes to fuel efficiency. Does the energy from one banana get converted into the same amount of movement from person to person? Marnie gets on a treadmill to find out how efficient she really is. With contributors from Herman Pontzer, Duke University, Rhona Pearce, Loughborough University and Christian Gammelgaard Olesen from Wolturnus wheelchair manufacturing company. Presenter: Marnie Chesterton Producer: Caroline Steel Editor: Richard Collings Production Co-ordinator: Jonathan Harris Art Design: Jonathan Harris Image credits: Airplane: Credit: Ghrzuzudu Creative #:1337512445 Red car: Credit: EgudinKa Creative #:625457854 Wheelchair Woman: Credit: Ponomariova_Maria Creative #:1401730072 Getty Images

Join us as we chat about everything from Sandy's Homemade Lasagna to Henny's Chicken Broccoli Divan (well, it's actually Skinnytaste's recipe) to the difference between kcal and Calorie (spoiler alert: there is none) to what the word “awesome” actually means. We also discuss whether or not it's a waste of time to finish a book you don't really like or to follow people on social media whose posts you scroll right past. It's a fun and laughter-filled episode, so give it a listen!   **Show Notes** Podcasts we mentioned: Food, We Need to Talk Aggressive Salad Book we mentioned: Burn: How Research Blows the Lid Off How We Really Burn Calories, Stay Healthy, and Lose Weight by Herman Pontzer

FORM GOGGLES DISCOUNT FOR OUR LISTENERS (00:10:11) Follow link to https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 ONE STEP AHEAD: DR ANDREW BEST (00:11:53) The limit of human energy expenditure. HOT PROPERTY INTERVIEW: MIKE PHILLIPS (00:30:28) We bring Kiwi Pro Triathlete Mike Phillips back to the show to talk about his recent wins at IMNZ and IM703 Geelong. COACHES CATCH-UP: (01:09:29) Bevan and Tim review the weekend's racing. LINKS: ·       Training Peaks discount at https://www.fitter.co.nz/about-radio ·       INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio ·       More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/   ·       FORM Goggles at https://www.formswim.com/pages/fitter-radio ·       Follow Mike Phillips on Instagram at https://www.instagram.com/mikephillipsnz/ ·       More about the Volcanic Epic at https://www.volcanicepic.co.nz/ ·       More about Profile Design at https://profile-design.com/ ·       Mikki's full episode with Dr Andrew Best at https://podcast.mikkiwilliden.com/138 ·       Herman Pontzer's book ‘Burn' at https://www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/0525541527  CONTACT US: ·       Learn more about us at https://www.fitter.co.nz         ·       Mikki Williden can be found at https://mikkiwilliden.com/ 

If you are into stories of success and what it takes to be the best, you will sometimes here someone quote a study about the importance of goal setting. The study happened at Yale University in 1953. You should NOT pay attention to that study and this episode begins with the reason why.. https://www.fastcompany.com/27953/if-your-goal-success-dont-consult-these-gurus  People may think they know what causes weight gain and weight loss – but what people think is often wrong according to my guest Herman Pontzer. He is one of the foremost researchers in the area of human metabolism and author of the book Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy (https://amzn.to/3cdjiOQ). Herman joins me to explain how body weight works and why some people really are naturally thin while others seem destined to struggle with weight. He also explains why the role of exercise is often misunderstood when it comes to losing weight.  Certainly, on the surface, it seems that war is totally cruel and senseless. Still, for centuries, humans have fought and killed each other in war. And for what? There is no country or civilization that has ever gone to war without doing great harm to itself. And yet war persists all over the world and throughout history. To get a better understanding of this, I invite you to listen to my guest Mike Martin, visiting research fellow at the Department of War Studies, King's College in London and author of the book, Why We Fight (https://amzn.to/3cf17s2)  To be a champion at anything, you need to have talent and ability. However, it takes more than that. In fact, no champion in sports or music – or anything has made it to the top of their game without following two simple rules. Listen and I will tell you what they are. Source: Daniel Coyle author of The Talent Code (https://amzn.to/3smZBd6) PLEASE SUPPORT OUR SPONSORS! Zocdoc is the only FREE app that lets you find AND book doctors who are patient-reviewed, take your insurance, are available when you need them and treat almost every condition under the sun! Go to https://Zocdoc.com/SYSK and download the Zocdoc app for FREE. Let's find “us” again by putting our phones down for five.  Five days, five hours, even five minutes. Join U.S. Cellular in the Phones Down For Five challenge! Find out more at https://USCellular.com/findus We really like The Jordan Harbinger Show! Check out https://jordanharbinger.com/start OR search for it on Apple Podcasts, Spotify or wherever you listen!  The Dell Technologies' Semi Annual Sale is on, with limited-quantity deals on top tech! Save today by calling 877-ASK-DELL Visit https://NJM.com/podcast for a quote to see how much you can save on your auto insurance! With With TurboTax, an expert will do your taxes from start to finish, ensuring your taxes are done right (guaranteed), so you can relax! Come to TurboTax and don't do your taxes. Visit https://TurboTax.com to learn more. Intuit TurboTax.  Discover Credit Cards do something pretty awesome. At the end of your first year, they automatically double all the cash back you've earned! See terms and check it out for yourself at https://Discover.com/match Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week on the podcast Mikki speaks to Andrew (Drew) Best about the limit of Human Energy expenditure. Related to the Herman Pontzer interview that we had on Episode 51, Drew is currently studying the limit of human performance, or rather, energy expenditure in a group of elite-level endurance runners and cyclists to determine whether the theoretical ceiling of 2.5x our basal metabolic rate (BMR) holds for these outlying individuals. Drew and Mikki discuss how basal metabolic rate is measured, if we can shift our BMR, how to measure TEE and why a TEE is risky from an evolutionary standpoint. They also discuss the contribution of non exercise activity thermogenesis and how this may change when we ramp up activity, and specifically what drew is finding in his study of the elite athletes - what lessons we might learn from this.Andrew Best is a biological anthropologist and Assistant Professor of Biology at the Massachusetts College of Liberal Arts; he is also a respectable endurance athlete in his own right. Andrew is currently conducting a research project on ultramarathon and ultra-endurance athletes that further tests the limits of the human metabolic scope.Andrew can be found at:Website: https://www.therunningprimate.com/Instagram: @therunningprimateTwitter: @RunningPrimateStrava: The Shreddy ProfessorEpisdoe 51 Herman Pontzer: The misunderstoood science of metabolism  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

How do human bodies use energy? In this episode, Leakey Foundation grantee Dr. Herman Pontzer shares groundbreaking research that upends our understanding of metabolism, calories, and the history of our species.  Origin Stories is hosted by Meredith Johnson, produced and sound designed by Ray Pang, and edited by Audrey Quinn. Support this show and the science we talk about. leakeyfoundation.org/donate  Links: Burn by Herman Pontzer, PhD Pontzer Lab The energetics of uniquely human subsistence strategies  

This week, we discussed some impressive early-season indoor track performances, and we talked about the "constrained daily energy expenditure" model of metabolism. The model, as described by Dr. Herman Pontzer, suggests that no matter how much you exercise, your metabolism will be roughly the same.

In today's episode, we will touch on a handful of topics I found interesting this week.Today, will cover a few of the things I learned this week while on this path to being a lifelong learner. Instead of a MASTERCLASS episode, where I break a topic down with a deep dive, I will give the cliff notes, highlights of what I've learned this week. In this episode we talk about:1. A book I'm finishing up right now titled “Burn (New research blows the lid off how we really burn calories, stay healthy and lose weight).” by one of the main researchers of the Hadza Tribe, Dr. Herman Pontzer 2. Metabolic set point. Your body loves homeostasis.  if you ever deviate out of that range, it does everything in its power to maintain homeostasis and get it back to that level.3. I also wanted to share 13 steps that Thomas DeLauer uses to stay under 8% body fat all year round. Thomas DeLauer is a pretty prominent figure on youtube and social media platforms who shares some pretty great content. 4. Dan Garner's philosophy on how motivation and willpower are not the best way to chase your health goals and what he thinks are the best character traits that will allow you to achieve the things you want out of life. References:Book: “Burn. New research blows the lid off how we really burn calories, lose weight, and stay healthy.” by Herman Pontzer PhDYoutube Video: “13 steps I follow to stay under 8% body fat.”https://youtu.be/j1IN3CykYeIThe Adversity Advantage Podcast“Dan Garner on how to fight fatigue, reduce stress & improve your sleep.”https://podcasts.apple.com/us/podcast/the-adversity-advantage/id1496406333?i=1000595371654Eatdirtfood.comDiscount code (10% off entire order): DirtyDamienBrain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamien_sdLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Is your metabolism feeling broken? Listen to learn what you're experiencing and what you can do to feel better today:   Get full show notes and more information here: https://www.luciahawley.com/podcast/243 Lose the weight you want today The best podcast episodes to start losing weight  Connect with me on Instagram Connect with me on TikTok Burn by Herman Pontzer

FORM GOGGLES DISCOUNT FOR OUR LISTENERS: (00:17:49) Follow https://www.formswim.com/pages/fitter-radio for 15% off FORM Goggles using the code Fitter15 HELENE GUILLAUME (00:09:51) Helene is the Founder and CEO of Wild.AI – an app that helps you to train, fuel and recover based on your female physiology. Wild.AI is now launching its new ‘Coach Academy' where coaches can learn how to train their female athletes with their physiology and gain insights from the best in the industry with access to courses, 1-2-1 sessions with the Wild.AI Team and an exclusive community to share resources and access to the most up to date research. IAN JONES – DUE DROP HOPE CHALLENGE 2023 (00:28:44) Ian (Kamo) Jones and his crew are embarking on a 16-day relay event to Swim–Bike–Run from Cape Reinga to the Beehive in Wellington. They plan to push themselves to the limits and connect with Communities Nationwide in order to raise funds for Gumboot Friday and most importantly raise awareness about the struggles young people face accessing counselling, despite a $1.5 billion investment by the current government. COACHES CATCHUP: (00:50:34) Bevan and Tim are at the Mount for the Mount Festival of Sport. We chat to winners Braden Currie and Rebecca Clarke plus we review the debut performance of the triathlon drafting detecting system Race Ranger. LINKS: More about MitoQ at https://www.mitoq.com/ Training Peaks discount at https://www.fitter.co.nz/about-radio INFINIT Nutrition discount at https://www.fitter.co.nz/about-radio More about Infinit Nutrition Australia at https://www.infinitnutrition.com.au/ Mikki's interview with Herman Pontzer at https://share.transistor.fm/s/b181f52c FORM Goggles at https://www.formswim.com/pages/fitter-radio Gumboot Friday at https://www.gumbootfriday.org.nz/hope-challenge Due Drop Hope Challenge at https://www.facebook.com/duedrophopechallenge Donate at https://givealittle.co.nz/cause/hope-challenge-givealittle Follow Due Drop Hope Challenge on Instagram at https://www.instagram.com/duedrophopechallenge/ Mount Festival of Sport at https://mountfestival.kiwi/ More about Race Ranger at https://www.raceranger.com/ Follow Braden on Instagram at https://www.instagram.com/bradencurrie/ Follow Rebecca on Instagram at https://www.instagram.com/becclarke_tri/ CONTACT US: Learn more about us at https://www.fitter.co.nz        Mikki Williden can be found at https://mikkiwilliden.com/

Dr. Herman Pontzer, professor of evolutionary anthropology at Duke University, reveals new insight on how we burn calories. The good news? Our metabolisms don't gradually slow down as previously thought! (01:00) Then paleontologist Randy Irmis from the Natural History Museum of Utah discusses the long-unsolved mystery of why marine reptiles were fossilized in the Great Basin of Nevada 230 million years ago. (27:35)

Herman is a professor of evolutionary anthropology at Duke University, where he focuses on the evolution of human energy expenditure and metabolism. He is also the co-founder of the Human Evolutionary Ecology Lab, where he and his team study the effects of diet, physical activity, and modern environments on human health and disease.Herman's latest book, "Burn: The Misunderstood Science of Metabolism," explores the latest research on metabolism and challenges long-held beliefs about weight loss and metabolism. His work has been featured in numerous publications and media outlets, including The New York Times, The Wall Street Journal, and NPR.Andrew Best is a biological anthropologist and Assistant Professor of Biology at the Massachusetts College of Liberal Arts; he is also a respectable endurance athlete in his own right. Andrew is currently conducting a research project on ultramarathon and ultra-endurance athletes that further tests the limits of the human metabolic scope. Contact for Andrew-Website: https://www.therunningprimate.com/Instagram: @therunningprimate Twitter: @RunningPrimate Strava: The Shreddy ProfessorBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://trainright.com/Koop's Social MediaTwitter/Instagram- @jasonkoop

Dr Glenn McConell chats with Professor Herman Pontzer who is a Human Evolutionary anthropologist from Duke University. Herman has undertaken research with current day hunter gather communities and shown that although they are a lot more physically active than western societies, their average energy expenditures are not higher!! Constrained energy model (energy compensation): that when exercise the body constrains other energy use so less change in energy expenditure than would expect. Based on this he has the theory that exercise doesn't affect energy expenditure/body weight. Glenn challenged these ideas and was a devils advocate throughout this discussion. 0:00. Introduction 1:47. Herman was surprised Hadza hunter gathers don't have high energy expenditures 7:39. Others had found dissociations between PA and energy expenditure 8:34. So I ride 1hr/day and walk 10,000 steps but don't expend more energy?! 9:43. Constrained energy model 11:20. Minnesota starvation experiment 14:30. Starvation vs extreme exercise 16:30. Midwest exercise 2 study 17:05. Constrained energy model takes time 18:51. Some people can push past the constrained energy model 21:20. Within subjects vs cross sectional effects re Constrained energy model 23:58. He found higher body fat compensate more with exercise 26:12. Optimal BMI for all cause mortality increasing 28:00. BMR, energy expenditure and the Constrained energy model 32:39. Double labeled water method 35:19. RER and double labeled water method 37:50. Measuring food intake in Hunter gathers 40:02. Given his model, shouldn't athletes that eat a lot put on weight? 42:29. Amount can exercise where overcome Constrained energy model 44:44. Lack of weight loss in exercise studies 49:04. Agree that there must be some energy compensation with exercise 51:12. Relative energy deficiency in sport vs energy compensation 53:40. Exercise and resting metabolic rate 56:09. Cooking potatoes doubles the energy density?! 57:38. He thinks diet determines body weight 1:00:17. Hunger/satiety 1:01:38. Losing weight with exercise and hunger hormones 1:03:21. Genetics x environment re obesity crisis 1:05:58. Hadza don't mix CHO and fat foods 1:07:52. Components that may play a role in the constrained energy model 1:12:41. Outro (9 seconds) Inside Exercise brings to you the who's who of exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify Apple Podcasts Google Podcasts YouTube Anchor Podcast addict Chromecast etc

On this week's show: Meta's algorithm tackles both language and strategy in a board game, and measuring how much water people use on a daily basis First up this week on the podcast, artificial intelligence (AI) wins at the game Diplomacy. Freelance science journalist Matthew Hutson joins host Sarah Crespi to talk about the advances needed for an AI to win a game that requires cooperation and trust between human and AI players. Next, we hear about how much water people need to stay hydrated. It's not the eight glasses a day recommendation we've heard so much about. Herman Pontzer, a professor in Duke University's Department of Evolutionary Anthropology and the Duke Global Health Institute, talks about a study that involved recording water turnover from 5000 people around the world. It turns out daily water needs vary from person to person and place to place. This week's episode was produced with help from Podigy. [Image: manus1550/iStock; Music: Jeffrey Cook] [alt: photo of a stack of drinking water bottles with podcast overlay symbol] Authors: Sarah Crespi; Matt Hutson Episode page: https://www.science.org/doi/10.1126/science.adf8979  About the Science Podcast: https://www.science.org/content/page/about-science-podcast See omnystudio.com/listener for privacy information.

"Science writing at its best: big ideas, wild and often hilarious stories from the field, and deft explanations. [This book] will reshape what you thought you knew about how our metabolisms work." -- Alex Hutchinson, author of "Endure"

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.

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In this episode, I will share a bunch of comments from both experts and listeners as I continue to ponder the big picture question of whether healthy fit folks might want to rethink the “obligation” to fast, restrict carbs, restrict eating windows and prioritize fat burning to the extreme—because these trigger survival mechanisms can be possibly too stressful when combined with a devoted athletic regimen as well as hectic, high stress modern life in general. However, we might best frame the discussion into the distinct categories of those who want to reduce excess body fat and those at healthy body composition with peak performance goals. In this show I present the gateway to being prepared to succeed with fat reduction: you must eliminate processed foods and increase all forms of general everyday movement, and not discuss anything else until you have a good groove with these objectives. You'll learn why Dr. Herman Pontzer claims any diet is essentially a “gimmick,” why it's impossible to get fat on a clean diet, why most of the benefits of time restricted feeding come from calorie restriction, and how these diets do work if the whole “eat less food, exercise more” idea for sure doesn't work.   LINKS: Brad Kearns.com Brad's Shopping page   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't promote anything he doesn't absolutely love and use in daily life. Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

As you know, it's my mission to help teach you how to build the MINDSET and SKILLS that will help you live an extraordinary life - and over the last few months I've been working hard behind the scenes to help create a brand-new tool that will help you do that. It's called Kyzen - and I am proud to announce that I will be bringing it to the world later this year to challenge you to empower yourself and accomplish greater things in life. To learn more, join my Discord at http://impacttheory.com/discordBig goals require DISCIPLINE. By it's very nature, discipline requires you to do hard things - and that is a skill you can LEARN. I'm teaching my process to build Ironclad Discipline in a new workshop - you can register at discipline.impacttheory.com!On Today's Episode:So you've tried that one diet that everyone else seemed to have success with to lose weight. That miracle supplement did absolutely nothing for your waistline or energy either. Not to mention when you signed up for that physical trainer from the special the local gym was running over the weekend you damn near vomited when you were done and couldn't walk without pain for a whole week.And you still have belly fat and everywhere fat to get rid of but can't seem to find anything ork sticking to… well there's good news and bad news.The bad news is that the answer to your problem is as simple as diet, exercise and sleep.The good news is that the answer to your problem is as simple as diet, exercise and sleep, and we're bringing you top notch lessons on burning fat, and how to live your optimal life with the energy you need to be successful with these industry experts and scientists. You don't have to make this complicated, but you do have to stop looking for that magic pill, that miracle workout, and that suspicious diet that worked for your girlfriend's cousin's sister's co-worker's partner last summer. Keep it simple and stay informed with relevant, well sourced information with these health experts:Shawn Stevenson, Bestselling Author of Sleep Smarter and Eat Smarter. He's the creator of the Model Health Show and a research scientist.Gary Taubes, an investigative science and health journalist who authored The Case Against Sugar and Why We Get Fat.Drew Manning, Owner at Fit2Fat2Fit, is a health and fitness expert that gained and lost 75 pounds on purpose just to identify what his clients experience first hand.Herman Pontzer, Associate Professor of Evolutionary Anthropology is the author of Burn, the book taking the industry by storm. His research is exposing myths around how humans burn calories.SHOW NOTES:0:00 | Introduction to Melt Fat Away0:46 | Reduce Insulin to Lose Fat 0:1326:02 | Make the Lifestyle Change 44:40 | Burn Fat the Right Way 1:15:57 | Why We Get Fat & What To Do1:38:01 | Optimal LifestyleQUOTES:“As long as insulin is elevated, your body's being told not to burn the fat but to burn the carbs. So if insulin is elevated, carbohydrates are your fuel.” Gary Taubes [10:01]“Transformation is so much more mental and emotional than people think.” Drew Manning [26:11]“I think there's something to saying positive words about yourself to yourself every single day.” Drew Manning [34:23]“You can have the perfect body but so many people with perfect bodies are miserable inside, and they hate themselves.” Drew Manning [43:16]“There's nobody like you in the history of humanity who has the same metabolism, and there'll never be anybody like you in the future.” Shawn Stevenson [45:35]“If you let somebody talk, if you just ask them questions, they will tell you the cause and cure of what's going on with them. They already know.” Shawn Stevenson [56:56]“I just am skeptical about anybody who's trying to sell you a very narrow view of what normal should be, or what healthy should be.” Herman Pontzer [1:39:17]Follow Shawn Stevenson: https://themodelhealthshow.com/ Follow Gary Taubes: http://garytaubes.com/ Follow Drew Manning: https://fit2fat2fit.com/ Follow Herman Pontzer: https://twitter.com/hermanpontzer

Recent studies (since 2019) provide more clues about the effects of hormones on muscle: The ability to build it The loss of it Plus, in this episode I provide suggestions on what to do that is also noted by science as proven protocols. Study 1 Treating women post menopause with either a placebo or estradiol, the estradiol subjects increased their muscle mass. Adequate exercise is also important: estradiol without proper exercise is less likely to increase lean muscle. It might help slow the rate of losses otherwise associated with age. Remember that muscle loss associated with age, are “associated with age” because the current existing science on lifting heavy weight well into 7th, 8th, and 9th decades is lacking. Studies on weightlifting for the oldest of old are minimal. Those that do exist, are promising. Even moderate, consistent weight training, and protein supplementation continues to improve lean muscle in elderly. We will be the first generation who do lift heavy weights into older age. The loss of estrodiol was directly associated with a lack of muscle when there was no additional stimulus for muscle. What is proven to decrease or prevent muscle loss? Lifting heavier weight, to muscle fatigue Eating higher levels of (and) higher quality complete proteins While reducing stressors Hormone replacement therapy Ko J, Park YM. Menopause and the Loss of Skeletal Muscle Mass in Women. Iran J Public Health. 2021 Feb;50(2):413-414. doi: 10.18502/ijph.v50i2.5362. PMID: 33748008; PMCID: PMC7956097. Study 2 Lean body mass is negatively associated with incident VMS. Our data suggests that maintaining higher levels of LBM during the menopausal transition may be protective against the development of VMS. Every woman will experience menopause in her life and the ability to potentially prevent the onset of specific symptoms through basic interventions, such as resistance training to increase lean body mass, may positively impact this large population. Reduce VMS (hot flashes and night sweats) with increased levels of lean body mass. Woods, R., Hess, R., Biddington, C. et al. Association of lean body mass to menopausal symptoms: The Study of Women's Health Across the Nation. womens midlife health 6, 10 (2020). https://doi.org/10.1186/s40695-020-00058-9 PLUS, STUDY #3 During menopause women have a reduced fatty oxidation during exercise than women pre-menopause. Suggesting the best time to start is in pre-menopause.. the next best time is peri.. or wherever you are if you're not exercising. Gould, Lacey M. MA1; Gordon, Amanda N. BS1; Cabre, Hannah E. MS, RDN1, 2; Hoyle, Andrew T. BS1; Ryan, Eric D. PhD2, 3; Hackney, Anthony C. PhD, DSc2, 4; Smith-Ryan, Abbie E. PhD1, 2, 4 Metabolic effects of menopause: a cross-sectional characterization of body composition and exercise metabolism, Menopause: April 2022 - Volume 29 - Issue 4 - p 377-389 doi: 10.1097/GME.0000000000001932 STUDY #4 Muscle in menopause is not as sensitive to the protein you eat, therefore you need more of it than you have in the past. (And there is evidence we've been undereating protein for a long time, following guidelines determined for 18 yr. olds going to war to prevent disease). During perimenopause adjusting a diet to higher protein and lower carbohydrate (keeping resistant starches however) HERMAN PONTZER, et al., SCIENCE, 13 Aug 2021, Vol 373, Issue 6556, pp. 808-812 DOI: 10.1126/science.abe5017 Collins et al., 2019, Cell Reports 28, 268-381, July 9, 2019 © The Author(s).  https://doi.org/1016/j.celrep.2019.06.025 IN THE ABSENCE of SPECIFIC MUSCLE BUILDING ACTIVITIES and as estrogen declines…. Muscle loss will occur. You have control over specific muscle building activities: Lifting heaviest weights you can to muscle fatigue every set Eating the minimum dose-stimulus of highest quality protein Ensuring your gut health Metabolism slows? The reason you hear that metabolism slows and fat increases, muscle wains… is that few women are lifting weights in a way that overloads their muscles. We've never seen it. Imagine your mother right now. I'll take a stab and say she's in her 80s or approaching or 90s or she's passed. Did she ever lift? Imagine your older sisters and your sister-in-laws. Did they lift? But they gained weight, they experienced fatigue, lack of muscle tone…. And why? They did what was provided to them. And it was “moderate exercise.” The older they got the more encouraged they were to be careful, not to exert too much, or strain. Phooey… They also (to give you an analogy).. very few of them used computers at a very high level. Maybe they've played solitaire, learned to Facetime or use Facebook with their families. And you and I? We're not going to stop, are we? We'll use them until we die. Similarly, if you begin lifting now… at whatever age that is for you… you will gain strength beyond anything a prior generation experienced, beyond what you have now, and improve your body composition and quality of life as you age. You're going to resist the unknown. You're going to be a lone ranger in the weight room at the gym. Look, every time I go to a gym, I attract looks when I grab the dumbbells and perform sprints on the treadmill. Those looks come from women following their partners around, and from young men picking up lighter weights than I am, and from older men, I hear, “You work hard.” As if… I shouldn't or it's different. Because it is. Few women work very hard. And fewer, eat enough to grow muscle after. After a couple years of regular lifting and exercise… did you know? You must have a caloric surplus in order to gain muscle mass. Oh, you may gain some strength up to a point, but if you're fasting all the time, eating one meal a day or even two… do you think you're going to gain muscle? Think again. You're causing your body stress… and low energy availability during and post exercise won't allow muscle building. Especially in women beyond menopause. Lift heavy. Eat higher protein and overall calorie levels that allow muscle gain. Keep your stress levels (all sources) low. From this you have questions.. How to start lifting safely What a diet that is micronutrient-rich, high protein, and void of food sensitivities looks like How to manage a gut experiencing bloat, gas, irregularity Where your walking, yoga, intervals fit in…. And I've got answers. I'll drop a few of them in the show notes. Right now(July 1-15) the Café membership is open. Workouts that are based on protocols for women in menopause are the #1 reason women log into their memberships every week. And… they come back for expert interviews, masterclasses that deep dive into the science on topics you care most about, mini courses so that answers to your highest priority challenge are at your fingertips whenever you want them, and recipes that put Flipping50 -approved food on the table quickly and flavorfully. I'll add a few more links to this episode show notes too in case we're closed. Never do we want someone sitting waiting. I'm a science girl who wants to cut through the junk and find the effective way to get fit not hurt. So, I use science -featuring you – to determine the effects of hormones on exercise and vice versa. This is the 1st, and only exclusively made-for-menopause fitness membership in the world. Resources: The Flipping 50 Membership: https://www.flippingfifty.com/cafe The 5 Day Flip: https://www.flippingfifty.com/5dayflip

Humans can walk for miles, solve problems and form complex relationships using the energy provided by daily meals. That is a lot of output for a fairly modest input. Listener Charlotte from the UK wants to know: how efficient are humans? How do they compare to cars, other animals and even to each other? Presenter Marnie Chesterton pits her energetic self against everything from cars to rabbits to find out how she shapes up. Marnie also explores whether humans are born equal when it comes to fuel efficiency. Does the energy from one banana get converted into the same amount of movement from person to person? Marnie gets on a treadmill to find out how efficient she really is. With contributors from Herman Pontzer, Duke University, Rhona Pearce, Loughborough University and Christian Gammelgaard Olesen from Wolturnus wheelchair manufacturing company. Presenter: Marnie Chesterton Producer: Caroline Steel Image credit: Getty Images

The metabolism may seem like a magical concept: some people eat whatever they want and don't gain weight. Others so much as look at a dessert and feel the pounds creeping on. But what do we know about our metabolism? Can it speed up? Can it slow down? Does yo-yo dieting damage our metabolisms? On this episode, Juna and Eddie talk to Dr. Herman Pontzer, Associate Professor of Evolutionary Anthropology at Duke University all about the ins and outs of human energy expenditure, and what hunter gatherer tribes can teach us about how our metabolism works.

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

Join Dr. Danielle Belardo and her expert of the week, Evolutionary Biologist and author of Burn, Dr. Herman Pontzer. Get ready for what you thought you knew about weight loss, metabolism and exercise to be completely turned on its head as Dr. Ponzter breaks down his latest findings on the physiology of humans and how diet, activity, and other ecological factors influence health. Danielle and Herman discuss the evolution of diets, the truth about losing weight, the energy budget, and the benefits of exercise. Dr. Ponzter shares his experience living with the Hadza hunter-gatherers in northern Tanzania and the ground-breaking research that came from it. This is one of those gasp-out-loud episodes, packed full of shocking truths about calories, weight loss, and the human body. The good news is, you can toss those fad diets out the window!        Dr. Herman Pontzer is an Associate Professor of Evolutionary Anthropology and Global Health at Duke University and is an internationally recognized researcher in human energetics and evolution. His lab research focuses on energetics and metabolism, including respirometry and doubly labeled water methods. Dr. Pontzer's work has been covered in The New York Times, BBC, PBS, Washington Post, The Atlantic, NPR, Scientific American, and others.    They address myths and misconceptions in regards to:    Metabolism, energy expenditure, and aging   Exercise and calories burned  The starvation response, low calorie diets and weight loss   Basal metabolic rates and body fat percentage    Thank you so much for taking the time to contribute to a generation that values fact over fiction! Be sure to rate, review, and follow on your favorite podcast app and let us know which not-so-wellness trend you'd like to hear debunked. Follow your host on Instagram @daniellebelardomd and the podcast @wellnessfactvsfiction. Follow Herman on Twitter @hermanpontzer.    Thank you to our sponsors for making this episode possible. Check out these deals just for you:  POLICYGENIUS - Head to policygenius.com to get your free life insurance quotes  TALKSPACE - visit talkspace.com and get $100 off your first month when you use promo code drdanielle at sign-up.  DIPSEA - go to dipseastories.com/drdanielle for a free 30 day trial. 

Bu bölümde Aydan Taşdemir Yılmaz ile sağlıklı beslenme, düzenli spor ve Utrecht üzerine sohbet ettik.Bölümde konuştuğumuz bazı konular hakkında linkler:Aydan Taşdemir Yılmaz TwitterAydan Taşdemir Yılmaz LinkedInNiçin Uyuruz?Ayaküstü LezzetlerReference Daily IntakeHow lobbyists made breakfast 'the most important meal of the day'Jack Dorsey Only Eats One Meal a DayAralıklı oruç diyeti nedir, neden bu kadar popüler oldu?Flu TV - Psikedelik Maddeler - Aydaki Adam - Konuk: Ahmet Enginsoy - B35Daily Glass of Wine Is Bad for You, Heart Federation Says in New PolicySadece Aptallar 8 Saat UyurHow to Change Your MindJoaquin PhoenixJoaquin Phoenix: Oscar SpeechDominion (2018) - full documentaryThe Game Changers - NetflixEvolutionary anthropologist Herman Pontzer busts myths about how humans burn calories—and whyNike Run Club AppRitim Blog - COUCH-TO-5KGarminGarmin CoachKoşmasaydım YazamazdımYorumlarınızı ve sorularınızı hey@seyfedd.in e-posta adresine iletebilirsiniz.

Herman Pontzer is an Associate Professor of Evolutionary Anthropology at Duke University and Associate Research Professor of Global Health at the Duke Global Health Institute. He is an internationally recognized researcher in human energetics and evolution. Over two decades of research in the field and laboratory, Dr. Pontzer has conducted pathbreaking studies across a range of settings, including fieldwork with Hadza hunter-gatherers in northern Tanzania, fieldwork on chimpanzee ecology in the rainforests of Uganda, and metabolic measurements of great apes in zoos and sanctuaries around the globe. In our conversation today and in his new book, Burn: The Misunderstood Science of Metabolism, Herman reveals his findings that despite the fact that Hadza men and women get between five and ten times more physical activity every day than most women in the USA or Europe, their total energy expenditure – the number of calories they burn – is the same. DNA and body type. Exercise does not increase our metabolism. Instead, we burn calories within a very narrow range: nearly 3,000 calories per day for men and 2,400 calories for women, no matter our activity level. In fact, our metabolism – the way our body burns energy – affects every aspect of our biology from our pace of growth, reproduction, and aging to our weight and health. If we burn more energy in one area, our bodies will adjust by spending less energy in another. But all this doesn't mean that you shouldn't exercise. Far from it. Herman explains why movement is essential for humans.Herman Pontzer on Twitter Pre-order my new book 'The Path of an Eagle: How To Overcome & Lead After Being Knocked Down'.Support this show http://supporter.acast.com/thestorybox. See acast.com/privacy for privacy and opt-out information.

Our metabolism slows after our 20s. Men have a faster metabolic rate than women. Menopause slows metabolism. These are all widely believed as 'fact', but new science is showing us they aren't necessarily true. Internationally recognized Duke researcher in human energetics and evolution, Herman Pontzer, joins me to uncover metabolism myths and misperceptions that many of us have long held as truths. We delve into the latest research around energy metabolism and what it means for us on an individual level.LINKS-Dr. Herman Pontzer's book, BURN: www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/0525541527-More on Burn + more from Dr. Pontzer: www.researchblog.duke.edu/2021/03/24/duke-researcher-busts-metabolism-myths-in-new-book/

Taking a look back at clips from 5 of the most downloaded episodes in season 4 with updated commentary.5:20: Herman Pontzer, PhD – Author of the book Burn on Metabolism, Nutrition and our Hunter-Gatherer Bodies | @HermanPontzer | Full Podcast https://apple.co/3uc0J6T20:50: Tammy Hanson – Elite Education Manager U.S. Anti-Doping Agency | @usantidoping | Full Podcast https://apple.co/3IT9rv641:00: Jeff Sankoff, M.D. – Athlete Vaccine Hesitancy | @triathmagtridoc | Full Podcast https://apple.co/3s00yJg1:00:00: Joanna Harper, M.S. – The IOC's New Guidelines for Transgender Athletes | https://www.researchgate.net/profile/Joanna-Harper | Full Podcast https://apple.co/3AUGMmE1:17:00: Nathan Martin - The Fastest U.S. Born Black Marathoner | @nim_i_am | Full Podcast https://apple.co/3KVP9TrFollow 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

In part four, we discuss the importance of getting excess fat off your body. I'll walk you through practical and effective methods for reducing excess fat, explain why ALL diets are gimmicks toward the ultimate goal of simply eating less food, and talk about the wonderful freedom and the benefits that come from not obsessing over having perfect meals all the time. I also spend some time sharing a bit about my next book, which is all about the C&C diet. C&C stands for carnivore-ish and chocolate, and this book describes my arduous journey to get back to my racing weight of 26 years ago, and I also give tips for easy ways to simplify your diet and remove decision fatigue and temptation.  I think you'll enjoy how this episode simplifies the process of losing weight into a few, highly effective steps, such as cutting out hyper palatable processed foods to optimize hunger and satiety hormones, making sure you eat to satiety (this could entail high protein meals and definitively ditching junk food), and of course, considering the big lifestyle factors: sleep, rest, movement, and high intensity exercise. I also bring up some compelling points from two doctors, Dr. Robert Lustig and Dr. McGuff, that will illuminate some interesting truths about weight loss that don't get discussed nearly enough: 1) Dr. Lustig says it is impossible to overeat wholesome foods because of the extreme satiety they offer and 2) Dr. McGuff's point about how adding muscle means you get metabolic efficiency in return (meaning, you'll burn more calories). Perhaps this is the only way to increase metabolic rate—just ask B.Rad guest Dr. Herman Pontzer, author of Burn, who also contends that you can't calorie burn your way to fat loss.  We also discuss the importance of fitness, especially of doing fitness correctly, meaning incorporating frequent movement throughout your day so you're sitting less, doing micro workouts and other exercise, and of course, sprinting. Finally, we touch on the crucial lifestyle factors: sleep and relaxation, minimizing artificial light and digital stimulation after dark so you can align your sleep habits with your circadian rhythm. As you'll learn during this show, the goal is to have dark, mellow evenings and natural, energetic mornings, as well as setting the goal of getting enough down time. Yes, this is considered a health practice! Take time to just relax, take a nap, walk the dog, or start the day with down time. The brain can only focus for 20 minute stints before it needs to take a break, otherwise you'll feel yourself start to zone out. Enjoy the show and thanks for listening!    TIMESTAMPS: Brad reviews the things he covered in the three previous Lifestyle Tips podcasts. [01:21] Getting that excess fat off your body is a prominent goal. Two thirds of the American population is now categorized as overweight or obese. [03:28] Maintaining lean muscle mass is the best catalyst to naturally and gracefully reducing excess body fat. [05:45] Guess what?  The first step is to eat less food. [09:00] The Protein Lever Theory contends that our body, our brains will do whatever it takes to get enough protein every day. [12:48] The first step is to get rid of the hyper palatable processed foods and allow your natural hunger and satiety signals to come to the forefront. [13:47] Today's hectic, stressful lifestyle and excessive exercise patterns exacerbate carbohydrate dependency. [14:53] Be cautioned that when you are trying to cut back food, do it right. [16:06] Emphasize foods that offer good satiety. We can't calorie burn our way to fat reduction. [17:55] Avoid long periods of stillness. Learn to exercise in spurts to complete muscular failure. [19:02] There is nothing more challenging than running fast and jumping off the ground. [26:24] You are going to have a hard time optimizing your diet if your sleep is compromised. [28:38] Our central nervous system needs some down time after a day of digital stimulation. [36:02] Have a healthy morning routine rather than reaching for that mobile device. [40:01]   LINKS: Brad Kearns.com Brad's Shopping page The Overfat Pandemic Dr. Layne Norton Burn The Fatty Popcorn Boy Saga Carnivore Scores Chart Brad's Morning Routine Weight Training is a Waste of Time The Sleep Revolution    Lights out: Sleep, Sugar and Survival RaOptics.com Podcast with Matt Maruca Two Meals a Day Keto for Life Article by Dr. Phil Maffetone, the guru of aerobic training and fat-adapted lifestyle Dr. Cate Shanahan and I discuss the evils of vegetable oils Tim O'Donnell heart attack   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!   Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we'll send you a free jar of Brad's Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :] See omnystudio.com/listener for privacy information.

Listener questions hitting hard from around the world, including the UK, the Dolomites in Italy, Australia and USA.  In this show we'll discuss a variety of topics, including: concerns that fasting can slow down metabolism at the age of 64; a 45-year-old dad of a youngster in the UK is getting all dialed in on exercise, diet , micro workouts, cold exposure, nature exercise, and improving eyesight naturally—all thanks to lots of podcast consumption—so inspiring! A listener also asks if your MAF heart rate is burning fat, isn't everyone “fat adapted”?, a question that sparks a discussion around the idea of fasting with butter to minimize stress and guard against potential gluconeogenesis (recalling former podcast guest Dr. Michael Platt, author of Adrenalin Dominance, suggesting to take a spoonful of MCT oil in the morning to prevent excess cortisol (something that can happen from fasting in those who are vulnerable). We then talk about exactly what kind of rest to take between all-out sprints and discuss the important caution of warming up a bit before doing a micro workout (something I haven't sufficiently emphasized when talking about hauling off a set of pull-ups or deadlift!). Good times, good information, join the fun and be sure to email any questions you want answered to podcast@bradventures.com! TIMESTAMPS: Larry is concerned about intermittent fasting and its effect on metabolism. [01:40] It is believed that we burn around the same number of calories every day regardless of whether we exercise or not. [04:40] When you are in your later years, it is extremely important to maintain your lean muscle mass. [07:34] If you are able to just eliminate nutrient deficient processed foods, you will go a long way toward regulating your appetite. [10:15] Rich Vaughn from the UK talks about Brad's podcasts bringing Brad to review many important facts. [11:18] Brad has tried successfully to wean his eyes from needing glasses. [16:54] What does Brad feed his dog? [17:44] Ken Phelps asks: if you stay at or under your MAF heart rate are you burning all or mostly fat? Aren't we all fat adapted? [21:32] Sue Simmons asks about the fasting protocol for a slender person. [26:59] Bob Lockwood asks about how restful the rests should be between sprints. [31:45]    A question from Alan in Italy, who is worried about not warming up before doing micro workouts.  [34:45] LINKS: Brad Kearns.com Brad's Shopping page The Obesity Code Dr. Herman Pontzer podcast no. 1 Dr. Herman Pontzer podcast no. 2 Dr. Robert Lustig podcast Two Meals a Day The Way of the Peaceful Warrior Dr. Shanahan – How to Become Cancer-proof Paleomedicina Clinic Allison Gannet on Cancer Ted Naiman podcast Jake Steiner podcast Mark's Daily Apple Adrenaline Dominance Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone. Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we'll send you a free jar of Brad's Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

The questions keep coming and they are diverse and interesting! Be part of the fun by emailing podcast@bradventures.com with your comments and questions on all matters of healthy living.  This show covers a variety of topics, starting with the specifics of an effective sprint workout (reps, duration, recovery intervals, and progressing carefully from no-impact to high impact running) and continuing into a conversation about reconciling the constrained model of energy expenditure with the idea that sprinting promotes fat reduction (hint: it's still mostly about diet and eliminating processed foods). I talk about the tradeoff between the nutritional integrity of raw food versus cooking food to make digestion easier, how to get started with chest freezer cold water therapy, and lifestyle changes that will reduce chronic stress and improve male hormone status. I also discuss the benefits of nasal diaphragmatic breathing and explain the correct kind of stretching to cure plantar fasciitis, before wrapping up with the interesting dilemma of how to perform high intensity workouts to muscle failure to prompt strength increases, while also honoring the edict to try and avoid post-exercise muscle soreness and prolonged recovery.  Thanks for listening and please email any and all questions here! TIMESTAMPS: Paul asks about sprint workouts. What is the best amount of time between each interval?  [01:42] Michael is asking about the theory of energy expenditure which is that we burn the same number of calories whether we are exercising or not. [08:11] It is virtually impossible to get fat when you eat natural, nutritious, wholesome foods.  [11:22] Michael is wondering about the freeze-drying process diminishing the nutrient quality. [16:19] Dave wants to know how to keep the water in the chest freezer clean. [18:16] Chronic stress diminishes testosterone. What can you do about it?  [20:15] Steve talks about the benefits of nose breathing as well as improvements in his balance he has made. [27:58] Ellen describes how Brad's video on stretching to cure plantar fasciitis helped her. [30:04] Sheldon wants to know about the workouts where you push muscles to absolute failure vs. leaving a little in the tank. [32:58] LINKS: Brad Kearns.com Brad's Shopping page Carol Bike Podcast with Dr. Herman Pontzer no. 1 Podcast with Dr. Herman Pontzer no 2 The Primal Blueprint Brad's chest freezer Breath Tight Hip, Twisted Core Plantar Fasciitis video Vidya Method Body by Science QUOTES: "The true war is against processed food." Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone. Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we'll send you a free jar of Brad's Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

In Episode #151 I sit down with Evolutionary Anthropologist Herman Pontzer, PhD to talk about ancestral eating how his work with the Hadza can help us think about both diet and exercise as tools for weight loss. Specifically we talk about: What an evolutionary anthropologist is The origins of the genus homo What we know about ancestral diets Why the 'Paleo diet' is an over simplification Herman's time spent with the Hadza What the Hadza diet looks like Why the Hadza diet isn't 'low carb' What Herman learned about metabolism by studying the Hadza The constrained energy model How we should think about exercise when it comes to weight loss What a healthy diet looks like at an individual level How to address the chronic disease pandemic at a community level and much more Resources: Connect with Herman on Twitter Grab a copy of Herman's new book BURN Read Herman's 2016 paper on the constrained energy model Read Herman's 2015 paper on diet variability among hunter gatherer tribes Donate to support the Hadza - donations help improve healthcare for the Hadza people Want to support the show? If you are enjoying the Plant Proof podcast a great way to support the show is by leaving a review on the Apple podcast app. It only takes a few minutes and helps more people find the episodes. Simon Hill, Nutritionist, Sports Physiotherapist Creator of Plantproof.com and host of the Plant Proof Podcast Author of The Proof is in the Plants Connect with me on Instagram and Twitter Download my two week meal plan

We have been marketed to believe that more exercise will be the secret to losing weight. And today's discussion will break down a theory that totally debunks this. I don't recommend focusing on calorie burning for your workouts to lose weight. If you have a lot of weight to lose, killing yourself in workouts is not necessary, and in fact, not recommended. Constrained energy expenditure, discovered by Dr. Herman Pontzer, says that the human body stays within a narrow window of total number of calories burned per day, despite activity level. So basically, your body has an energy bank that it pulls from every day. And whether or not you do a ton of activity, this energy expenditure will stay about the same. This theory completely de-bunks the idea that you can burn more calories/day by working out harder. 0:12   Why exercise shouldn't be your primary weight loss tool2:39   Constrained Energy Expenditure 9:57  The more tissue you have, the more calories you have to burn 11:05  How exercise can help increase your lean tissue 12:59  Is exercise needed for weight loss?15:05  How exercise an be a benefit for weight loss17:30  The importance of biomechanics for building muscle19:30  Exercise for heart health Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptJoin Evlo: www.evlofitness.comStudies referenced: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/https://faseb.onlinelibrary.wiley.com/doi/10.1096/fj.202100242R

The formula to lose weight is obvious: eat less, move more. Unfortunately, it's wrong. And it's not because "calories don't matter." Discover the new science of metabolism with Herman Pontzer, PhD.