5 AMAZING Things I Learned About Diet vs Exercise From Burn, by Herman Pontzer
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- Опубліковано 26 чер 2024
- A fascinating journey into into hunter-gatherer land with paleo anthropologists to unravel the mystery of diet versus exercise in maintaining weight and health.
0:00 My adventures in skin cancer
0:50 My favorite books
1:44 Author Herman Pontzer
4:24 The Hadza: rock stars
5:45 High meat eaters: Maasai & Inuit
9:13 What do hunter gatherers eat?
14:20 Why do we believe fatty meat is healthy?
17:31 What modern food is healthy?
20:54 The role of exercise on metabolism
Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy
www.amazon.com/dp/0593421043/...
Reconstructing Human Origins: A Modern Synthesis
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Ecological Energetics in EarlyHomo by Herman Pontzer
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RAIDING A BABOON CAMP with Hadza Hunter-Gatherers in Tanzania
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CATCHING BABOONS with the HADZA PEOPLE (We finally got them)
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A Hadzabe Honey Hunt
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The Hadza: Last of the First (Documentary)
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Eating with the World’s Most Isolated Tribe!!! The Tree People of Papua, Indonesia!!
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Dr. Stephen Phinney - 'The Art and Science of Low Carb Living and Performance'
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Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-Year Non-randomized Clinical Trial (Virta)
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Genetic study of the Arctic CPT1A variant suggests that its effect on fatty acid levels is modulated by traditional Inuit diet
pubmed.ncbi.nlm.nih.gov/32561...
Why the unskilled are unaware: Further explorations of (absent) self-insight among the incompetent
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Seven Countries Study 50-year cardiovascular deaths versus saturated fat intake
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The Benevolent Bean book by Margaret and Ancel Keys
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For the longest time I was a fervent supporter of the low-carb diet, but your videos made me come out of the echo chamber I was living in. It took me A LOT of evidence and time to finally convince me, primarily because accepting it meant I had to accept that the people I loved and respected were plain wrong, and to face up to the fact that I made a disservice to my friends and family when I introduced to them the keto diet through all these years. But thanks to you now I can see that I was very wrong and that listening to real scientists is the way to go. Thank you.
Thank you so much for posting this, Alvaro. It means a lot to me. I have been pondering making an episode called Is Virta Health the new Theranos but I want to make sure I’m fair to them and their patients.
wow that takes a lot of self-realisation . Great job doubting your knowledge for a second or two that lead you to explore a different perspective
Keto does help some people, they usually get out of consumption of processed foods and they do become healthier. Maybe not the healthiest but their circumstances do usually improve especially if they are on their way to diabetes.
@@nusaibahibraheem8183 I agree. I still think that a low-carb diet is a useful tool for a lot people, and there's evidence that suggests it's a valid option if done right. What I don't think is cool is the way low-carb supporters present it as the ONLY healthy option, saying left and right that carbs are the devil and disregarding all scientific evidence saying "well, nutrition is too complicated so it's natural that scientists have it wrong". I've done that and I regret it.
I'm glad you are doing well but there are many former vegans telling the same story. It kind of reminds me of how many now say leaving religion was the best thing they ever did for their mental health. Getting into x "was" the best thing I ever did versus getting out of "x" was the best thing I ever did. The battle for hearts and minds continues I guess.
You can't trade diet and exercise, I like that lesson!
Surgery resident here who has for years been attempting to reconcile my passion for nutrition with a fascination with the operating room - one prevents disease, the other focused almost exclusively on the most invasive last-ditch treatment of disease after even medication and lifestyle modification have failed. Now a budding bariatric surgeon, I’m very intrigued by the prospect of recommending plant-based diets to my population, one that is already plagued by multiple difficult-to-manage comorbidities, and one whose new anatomy can lead to malabsorption, malnutrition, and micro- and macro-nutrient deficiencies in even diligent patient.
Just stopping by to say that I’m just now discovering your channel (UA-cam algorithm be damned!) and that your content is top-notch. I know how hard and time-consuming it is to check references to the depth in which you do, and it does not go unnoticed. I’m a little ashamed that a self-described “former earth scientist” is teaching me more about nutrition and health and longevity than my medical education and preceptors ever have, but I realize it’s your years of evaluating data that gives you this skill (hello Dunning-Kruger) not the years of “expert opinion” that often gets propagated from generation to generation of physician.
Your videos (and, of course, my own evaluation of the books and the data that you cite) are informing this future bariatric surgeon’s practice and research, and will touch more lives than the number of subscribers and views and likes would suggest.
Thank you.
Thanks, Dan! I can't tell you how much that means coming from a medical professional like yourself. Have you read Garth Davis's book about protein? He's a bariatric surgeon I admire and I thought the book was great. www.amazon.com/Proteinaholic-Obsession-Meat-Killing-About/dp/0062279319
I loved this! Absolutely excellent and the book truly explains why the healthiest populations are predominantly plant based and I was blown away at the gene mutation of the Inuit that prevents ketosis! Makes so much sense. More book highlights please! MORE! Love your channels thx.
Thanks Michelle! I didn't know about the gene mutation in either the Inuit or the Maasai and couldn't believe it when I heard it. I had to rewind those passages and then fetch the research papers to fully believe it.
I never knew this. The carnivore cultists sure love to use the unuit in their arguments
those hadza are like 5 foot tall. if they're not getting enough meat they've probably had stunted growth.
The UA-cam algorithm need to bump this channel up, such a shame not more people seeing your videos😅
So far I find all your videos really entertaining. I appreciate your perspective, research, and delivery... And that you're not constantly trying to sell something. I hope they've removed all the cancer and you can put that behind you.
Thanks, Samantha! These basal cell carcinomas I get are annoying but common for people my age who grew up in the sun. Not life threatening.
@@PlantChompers You look good with a little beard ✅❤️🧔👏👏👏
@@PlantChompers One potential pathway of basal cell carcinoma risk combining with the sun exposure is zinc deficiency (ZD):
* Zinc levels drop with skin tumorigenesis and sun burn and it may be a 2-way causation: ZD drives cancer, and the cancer and/or sun burn stress requires more zinc (e.g PMC5575390, PMID 33190036). Zinc is key for DNA transcription and regulation and 300+ enzymes.
* Zinc treatments topical and oral are common for skin cancer, sunburn and other skin issues.
* This can also explain why stress and developing cancer on some parts of the skins can f'up other sites not directly exposed to sun: a ZD crisis.
* Zinc deficiency increases wide spread beyond age 50 (and also drives prostate enlargement) (e.g. PMC7424038)
* Vegans have extra wide spread zinc deficiency generally - due to the high phytate in nutrition which drives zinc requirements up by factors; ~50% vegans have even low serum/plasma zinc despite the zinc buffering there (PMID 26502280, PMID 18953504, ...) => Almost all vegans w/o correct supplement (e.g. some 7mg / day of highly bio-available zinc-bisglycinate) may have at least moderate zinc deficiency (could be measured via whole blood zinc), and it becomes more critical at older age. The holy whole foods mostly don't help here by exception with zinc (unless very well fermented in masses), as they add in phytate faster than zinc.
This 4-factor zinc crisis effect may outweigh at older age the skin cancer risk lowering effect of high carotenoid nutrition in vegans.
It’s true that when groups with differing amounts of exercise are compared, they have no differences in weight loss due to compensatory eating and tdee conservation, BUT getting SOME exercise vs being SEDENTARY seems to sensitize the body to satiety signals, bc counterintuitively, sedentary groups eat even more than the “heavy exercise groups” in studies. Getting some vs no exercise can be very important for weight management.
Another great vid by the way 👍🏻🙌🏻
I love how Fiber Fueled comes up when you mention "books that really *move* me." LOL
Hahaha, I’m glad you caught that! Intentional. 😁
This channel needs way more subscribers. C’mon youtube!
You are one of my favorite UA-camrs. Love your clips. Thank you 🙏 for all you do and who you are.
Wow, thank you! 😁
I LOVE YOU REVIEWING BOOKS!! Please continue!!! This is where I get my book list to read. :) This is shocking! Exercise doesn't lead to weight loss? I feel like this turns everything I've always subscribed to on its head. BUT, I love, love, love the quote, "Diet for weight, and exercise for everything else."
This is the first video of yours that I have watched. I was most blown away by the results on the exercise studies. As a runner it makes sense, I tend to be the same weight whether I'm lifting weights or doing yoga or running and I rarely fluctuate up or down more than 4 pounds. It's fascinating how adaptable metabolism really is. I love the book reviews! Keep those coming
I'm just going to leave this algorithm comment here
The fact that the hunter-gathers that are held up as the gold standard by the low carb paleo folks ate mostly carbs, lots of yummy honey and lean low fat meat occasionally makes me happy lol.
Love how comprehensive your videos are! Problem is most people I send them too never watch them because of their bias/fear of hearing the real deal.
It's like not wanting to go to the doctor to hear you have high blood pressure! That was me for years but something changed and now I want to know. 🤷
Unbelievable amount of positive comments. Such a great book review. Thanks for your hard work. I am living proof of the diet vs. nutrition issue. Through out my adult life I have always been playing or training for sports at the recreational level but still competitive. But I steadily gained weight over 20 years to be nearly obese on the BMI chart. Then due to concern over high cholesterol I switched to a WFPB diet but continued to play and train as usual. Over the last 5 years I have lost 35 pounds and now have a BMI of 23. I am fairly certain that this is a result of my diet because my training hasn’t changed much. The conclusion at the end of the video hits home.
“Books that really moved me” as you show a shot of Fiber Fueled is almost by itself justification for this video.
Hahaha 😁
This format is great! I’m always blown away by how many books you reference so getting a more in depth look at them is great! Sorry to hear about the skin cancer situation but hopefully they got all of it 🙏
They found that carnivorous mammals were much more likely to die of cancer than mammals that rarely or never eat animals. The artiodactyls, a mostly herbivorous group that includes antelopes, sheep and cows, was the least cancer-prone order of mammals.
I didn’t know this! I have a vague impression that the longest living mammals are herbivores, but now you’ve got me interested. 😁
I already knew this from my own body. Exercise makes me gain muscle...but if I don't eat any overt fats I can increase daily calories ad infinitum...well as much as possible to consume...but never gain a pound even if sedentary. It is great to see this video to validate what I observed.
Digging and hunting is hard work! The final distinction of diet v exercise was priceless and fits with my understanding.
Another great episode. I noticed Dr. Gundry got a cameo at the end. Maybe you could debunk his work sometime too. :-)
Those timestamps are great, thanks for that.
I don’ care what you are talking about - I can’t stop listening to you! You are a great narrator :)
Fascinating, Chris! Hope you heal soon and can't wait for a cancer video. I would love for you to continue to do the book reviews. Thank you for all the work you put in!
You continue to be a breath of fresh air in this crowded space. You, along with NutritionFacts, changed my mind on keto and, I hope, made me rather less confident going forward. Mr Dunning and Mr Kruger would be happy about that.
Haha. Excellent book review. Thoroughly enjoy it. Thanks! This explained why I gained weight training for half marathon previously. I thought the extra training entitled me to eat much more. The other takeaway I got from Dr Pontzer is that exercise help to promote health by lowering stress and inflammation and maintaining reproductive hormone at healthier level.
How the hell does this only have 19K views?!? Should be mandatory viewing.
I can't tell you how much I appreciate your channel.
I love Tom Bilyeus face when Herman tells him that the Hadza eat tons of carbs, haha. He's hoping this doesn't get out to too many of his sycophants. Just heard him recently railing about plants having arsenic. Doesn't realise it's a common element on the Periodic Table.
You know, I’ve been shocked at how rich the meat diet promoters are, to the tune of hundreds of millions, but I never thought to include Tom in that crowd. But I guess he’s a billionaire marketing ultra processed bars as healthy?
@@PlantChompers I don't think you get that rich as a Bog -Irish youtube influencer without getting some serious baksheesh from people richer than them. BIG cash for comment.It's also amazing how little and few solid references they have and rely mostly on anecdotes, heresay, gossip, old wives tales, urban myths, and straight-up porkies. It's all very Faustian really. Thanks Chris, keep up the brilliant work.A pleasure and informative to watch, cheers.
So, the animals eat the same plants with arsenic!! Eat their flesh and you get it concentrated and second hand!!
It’s absolutely hilarious that Tom is so obsessed with living as long as he can and yet he eats a diet extremely high in meat
Nailed the nauseating paleo-ketosis false assertions with elegance and facts 👍🏻🙏🏽
Thank you for the photo of Paul Farmer in the video! He was an outstanding person, physician, philanthropist, anthropologist.
He was! I was heartened by the photo, too!
I appreciate your concise and entertaining break down of the book. I for one would enjoy more of this type of content. Well done:)
I love how fun elements of your personality are blended in the videos - keep up the great storytelling and research! Thank you for adding more clarity to this paleo carnivore craze. 👍
Thank you for this video. I have purchased the Audible version just for the arguments against the proposition of a meat-based diet which will always be touted more heavily until the meat industry is gone. I hope they found all skin cancer and that you'll get no more. Be well!
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Thanks, this is an excellent format and a great addition to your longer videos.
Yesss a new plantchompers video. Thanks for this!
Thanks for all your work! I would love to see more of these condensed book reviews. Keep up the great content!
Informative and entertaining at the same time, this new format is a gold mine. Hope to see more of it in the future.
2:15 are you kidding me?!!! most amazing studio upgrade! really really nice!⭐️⭐️⭐️⭐️⭐️
My favorite UA-cam channel with another winner! Thanks!
Love your content. Seriously. So informative. And great humor!! Thank you!
I read Burn last year and enjoyed it so much I read it again! This review was excellent as are all your videos. Please keep them coming!
I always really love your videos. Very refreshing to hear from someone who isn't trying to strong-arm me into their diet or sell me a supplement with their label on it. I hope you continue making more videos about books you liked!
I think this is the best 'diet & nutrition' channel on UA-cam :)
Another wonderful video. I'll be sharing this with my discord community
Thanks for the review! Looks like everyone needs to keep doing what we’ve been told to do (eat sensibly and stay strong and active).
Thank you for all these incredible videos. Keep crushing it.
2.22 your studio is amazing
I wish youtube influencer Dr. Ken Berry who is branding his version of the ketogenic/carnivore diet as a Proper Human Diet, "PHD" with merch, would watch your videos.I love your sense of humor and your love of science and facts.
Thanks Cher! In the time I've been making Plant Chomper videos and getting almost 30,000 subscribers, Dr. Berry has added 300,000. 😮 He does put out content several times a week and I only do one maybe every 2nd or third week. I just feel like UA-cam has way too much mediocre content and not enough really good content, so why not take more time per episode?
He’s the Alex Jones of nutrition influencers.
Your neon-lit set was 10/10 execution. The transition was jarring enough that I laughed.
I really enjoyed this video and if you feel like making more in this style, I'm excited for the next ones.
Thanks Patrick! I bought some shelves, some Philips Hue strips and bulbs, and found that grape neon all on Amazon. I had no idea if it would work but when I turned it on I got a smile. 😎
I'm not entirely sure how you came onto my UA-cam radar, but I am very grateful. All the best to you and yours 🙏❤🙂
This was just fantastic. Thank you!
Thank you for the video and for the book recommendation. Get well soon and best of health!
Great set Chris, love the look. Thanks again for creating another wonderful vid..
00:58 Books to read
20:29 virta, T2D got worse even with metformin
20:55 Energy expenditure
24:58 Diet and exercise are two different tools
This was a really engaging and fascinating review of this book! Thank you for all the effort! 💯🙏👏
again your soothing voice and stellar information!! yes!
Great video! Thank you for the insights and your perspective.
Damn, i love your channel!!! 😂 May you live long and prosper cause we need your videos 🥳
Chris yuo da man! Thank you for making this content available for us! As usual well digested info for the masses
I would imagine that getting meat, before supermarkets, was considered a luxury or lucky day. And they would have fermented or tried to preserve it to last through the winter months. So the fact people are eating so much meat is insane because our anscestors very likely did not.
Another entertaining video full of great information, thank you for your time and effort. I also read the book "Burn" (or listened to) earlier this year and it was this book that made me start to doubt the whole Keto, paleo, carnivore thing and move more towards a plant based diet. So I am glad that you gave this book a positive review.
Thank you for another great video, I ordered this book immediately after watching, and I’m very interested to read it. I hope that your channel gets a million more subscribers, the videos are so well done!
I really enjoyed this, as I do all of your videos. I like your multi-book cavalcades, where you have the stack at the ready for reference, but this was a good variation. Thanks for posting!
Your videos are incredible, thank you
The Hadza must have more visitors than Disney World, must be a queue of scientists to visit them waiting to write their diet and exercise books
Nice review! I always enjoy your videos and can tell you spend a good amount of time editing and perfecting them. I think your efforts pay off and almost always make for an enjoyable watch. Thank you!
Excellent video and analysis. As a physician and research scientist I am very appreciative of your approach. Please Keep bringing logic, facts and common sense. Very informative and refreshing. Thank you for all the work and study that goes into these videos. Really loved your “how long do health I fkuencers live” series.
Some of pontzer's findings have been contested, to the point where you shouldn't automatically assume exercise has no impact on calories burnt. It does, it's just not a 1:1 ratio - as you move into higher amounts burnt via exercise, you start to compensate with digestion changes etc.
Such illuminating content. And wit. ❤
Another fantastic video!!! Love your work Chris, so happy to see you doing well after...
Thanks Jeff!
@@PlantChompers i love this take away, for me it is something that covers so many things. Exercise is more important for the mind and diet mire for the body. I think I shared with you I have so many friends that exercise to lose weight and don't tackle the diet well at all. I even started asking doctors "is it dangerous to excercise and not tackle diet first?" But the idea that exercise is more for the mind is so epic. I mean, it makes sense. And is yet another variable to at least put more emphasis in controlling for and experimenting with even in relation to neurodegenerative diseases. Sleep, sunshine, exercise (even just moderate), love, and diet are all equivocally important for optimum healthspan and lifespan
Once again, excellent and engaging content.
Just brilliant. Thank you
Man, you're really great. Thanks for the video. Interesting segway with hatzas.
Very cool episode! I remember you mentioning his book in a few recent episodes. Excited to check it out
Very interesting and solid information. I really appreciate your channel. Thank you!
Thanks Baldy - another great video. Will have to check some of these books.
Another excellent video. Radially this has become my favourite Nutrition channel.
Excellent video, very educational and entertaining!💐
You always seem to top the past epiphanies I've had watching your last videos. Your story telling is so meaningful and efficient that it takes your understandings from these books above and beyond. The pattern I'm starting to see from watching your videos is that it seems eating more plant based is better for the environment and for our health. One would think this should sky rocket health reform and trend to help the health problems we have today. But time and again fatty meats seem to hold strong, which looks like a lose lose game. If it really comes down to the money, how is this meat story still sustainable? I mean, isn't it even cheaper to mass produce plant based diets AND it's better for us? Do you think the processed carbs with sugar spawned culture set back the plant based diet and resurged the low carb keto craze? I wish for the sake of humanity people like you start to overtake the other trends, and maybe one day it will. At least you can rest assured that anyone interested in health from me will certainly be visiting your channel. :D. The fight goes on! Keep fighting Plant Chompers!
Thanks! For a long time I thought the answer was simple: it’s hard for a man to understand something when eating the food he loves depends on not understanding it. But now that I’m understanding how much influencers in the meat space make, I think I understand another dimension. Your insight into the processed food may have set back the plant movement is fascinating. Yeah, things like trans fats may have given plants a bad name. 😢
Loved it!
Now I’m getting his book. Thank you
I read this book recently and it was very interesting to say the least. Hamna shida for sharing this video!!
Excellent review of diet. I love your content.
Just found your channel this week. Going to be catching up on a slew of your videos. I love how well researched they are.
I'm not convinced that just because someone can show gather/hunters take in a lot of carbs (which I always thought was "known" ... that meat was a rare treat for these groups), that a lower carb and/or keto diet, along with periodic fasting and regular exercise, is not the best life style.
This is so entertaining...but why is this channel so underrated
Priceless
Newsflash! Shaun Baker now promoting new book called “ The Great Plant-based Con”. Hopefully you can take a read?
I REALLY LOVE THIS channel ❤
They do what they need to survive.. that just doesn't mean that their diet is perfect..(but definitely better than us..for their diet didn't have that much of ultra processed junk) .. some people didn't even make into their 30s cuz they were to weak and frail to survive in the wild..that meant nature had made its decision (in the our scenario..we do make quite a lot of decisions like seeing your doc).. some died of bacterial infection, some from cancer and heart attack..
I love your videos, awesome work and keep doing more! 🙌🏻🌱
Greetings from Germany! 💚
This guy has my favorite cook book in the background. He knows good food when he sees it.
Amazing vid. I gotta read this!
You do great work.
Enjoy your videos. Thank you for your hard work, always learn something new. 🤓
good stuff. thank you.
As someone just beginning to consider diet and exercise seriously, this reduces the daunting nature of the subject. You earned a sub.
Side note I have seen many try atkins like diets with short success and still have long term heart health issues. I don’t look to repeat those issues
Wow very well done, ill go back to this excellent video when discussing "paleo" diets!
i so enjoyed seeing those cultures thanks for the long video.