Ep 4: The Truth about Metabolism, Cardio, and Fat Loss

Today we’re focusing on the “calories out” side of energy balance with a discussion of metabolism, as well as whether and how we can manipulate this “calories out” side of the equation.

We will not discuss diet or nutrition, which is the “calories in” side of the equation. Stay tuned for the next episode. In the meantime, understanding metabolism and especially how to accurately calculate your own energy expenditure sets the foundation for a sustainable approach to diet later on.

In today’s episode, we cover:

What is metabolism in the context of your total daily energy expenditure?How to estimate your expenditure, which will be useful later for weight managementWhether it’s possible change your baseline metabolism, both short- and long-termThe truth about cardio and its effect on metabolism and fat lossA more efficient, sustainable way to burn fat

Timestamps:

00:31 - Energy balance and metabolism
05:35 - Does more activity really burn more calories?
08:44 - Measuring your daily expenditure
16:59 - A surprising way to CHANGE your metabolism
21:07 - The truth about lots of cardio
24:03 - The optimal way to burn fat
25:12 - New segment! "The Internet Gets It Wrong Again"
27:25 - Recap and upcoming episodes

RELATED LINKS

Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy by Herman Pontzer, PhDMacroFactor app for food logging and calculating expenditure (use code "WITSANDWEIGHTS" to extend free trial to 14 days)

📲 Send me a text message!

Support the show

Send questions to @witsandweights

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

🩷 Leave a 5-star review if you love the podcast!