• The unexpected costs of using excess exercise to lose weight 

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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