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 fatTimestamps:00:31 - Energy balance and metabolism05:35 - Does more activity really burn more calories?08:44 - Measuring your daily expenditure16:59 - A surprising way to CHANGE your metabolism21:07 - The truth about lots of cardio24:03 - The optimal way to burn fat25:12 - New segment! "The Internet Gets It Wrong Again"27:25 - Recap and upcoming episodesRELATED LINKSBurn: 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)Support the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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