Most people focus on burning calories through exercise, but few understand how the body truly regulates energy. Whether you're an elite athlete or a high-performing executive, knowing how metabolism adapts can change the way you approach training, nutrition, and long-term health.
In this episode of PERFORM, Dr. Andy Galpin sits down with Dr. Herman Pontzer, a leading researcher in evolutionary anthropology and metabolism science. Dr. Pontzer, a professor at Duke University and author of Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, shares paradigm-shifting insights that challenge conventional beliefs about metabolism, weight loss, and energy expenditure.
KEY TAKEAWAYS
Metabolism is Adaptable, Not Fixed
Your body adjusts its total energy expenditure to accommodate increased physical activity, meaning working out more doesn’t always translate to burning more calories.
Nutrition Drives Weight Loss, Not Just Exercise
While movement is critical for overall health, diet plays the dominant role in body composition and long-term weight management.
NEAT (Non-Exercise Activity Thermogenesis) is Underrated
Everyday activities like walking, fidgeting, and standing can significantly impact total energy expenditure and metabolic efficiency.
Calorie Deficits Aren’t as Simple as They Seem
Dr. Pontzer explains why the traditional “eat less, move more” model fails to account for the body's metabolic adaptation to energy intake.
Hunter-Gatherers & Modern Metabolism
Research from indigenous societies reveals how human metabolism has evolved—and why understanding these patterns can inform better health strategies today.
Listen now and rethink what you know about energy, metabolism, and performance.
Precision is Power. Understand your metabolism and optimize for long-term performance
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