Burn: New Science Reveals How Metabolism Shapes Your Body, Health, and Longevity
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- Create Date：2021-05-10 21:31:04
- Update Date：2025-09-06
- Status：finish
- Author：Herman Pontzer
- ISBN：B08FL6Y69D
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Summary
New research blows the lid off how we really burn calories， lose weight， and stay healthy。
We burn 2，000 calories a day。 And if we exercise and cut carbs， we'll lose more weight。 Right？ Wrong。 In this paradigm-shifting book， Herman Pontzer reveals for the first time how human metabolism really works so that we can finally manage our weight and improve our health。
Pontzer's groundbreaking studies with hunter-gatherer tribes show how exercise doesn't increase our metabolism。 Instead， we burn calories within a very narrow range: nearly 3，000 calories per day， no matter our activity level。 This was a brilliant evolutionary strategy to survive in times of famine。 Now it seems to doom us to obesity。 The good news is we can lose weight， but we need to cut calories。 Refuting such weight-loss hype as paleo， keto， anti-gluten， anti-grain， and even vegan， Pontzer discusses how all diets succeed or fail: For shedding pounds， a calorie is a calorie。
At the same time， we must exercise to keep our body systems and signals functioning optimally， even if it won't make us thinner。 Hunter-gatherers like the Hadza move about five hours a day and remain remarkably healthy into old age。 But elite athletes can push the body too far， burning calories faster than their bodies can take them in。 It may be that the most spectacular athletic feats are the result not just of great training， but of an astonishingly efficient digestive system。
Revealing， irreverent， and always entertaining， Pontzer has written a book that will change how you eat， move， and live。
We burn 2，000 calories a day。 And if we exercise and cut carbs， we'll lose more weight。 Right？ Wrong。 In this paradigm-shifting book， Herman Pontzer reveals for the first time how human metabolism really works so that we can finally manage our weight and improve our health。
Pontzer's groundbreaking studies with hunter-gatherer tribes show how exercise doesn't increase our metabolism。 Instead， we burn calories within a very narrow range: nearly 3，000 calories per day， no matter our activity level。 This was a brilliant evolutionary strategy to survive in times of famine。 Now it seems to doom us to obesity。 The good news is we can lose weight， but we need to cut calories。 Refuting such weight-loss hype as paleo， keto， anti-gluten， anti-grain， and even vegan， Pontzer discusses how all diets succeed or fail: For shedding pounds， a calorie is a calorie。
At the same time， we must exercise to keep our body systems and signals functioning optimally， even if it won't make us thinner。 Hunter-gatherers like the Hadza move about five hours a day and remain remarkably healthy into old age。 But elite athletes can push the body too far， burning calories faster than their bodies can take them in。 It may be that the most spectacular athletic feats are the result not just of great training， but of an astonishingly efficient digestive system。
Revealing， irreverent， and always entertaining， Pontzer has written a book that will change how you eat， move， and live。
Reviews
Rosemarie
，
Interesting， especially the sections about metabolic constraint and those about the Hadza。 The author has a habit of saying very interesting things and then following it with a dose of fatphobia。 Apparently， obesity is as much as a threat to humanity as climate change？
Stephen Huntley
，
An engaging writer and good storyteller， which is always very welcome in a science book。 The facts about metabolism are intriguing and help to flesh out the current thinking about diet， exercise and their links to weight gain/loss。 Most of the basics could have been adequately covered in a lengthy magazine piece but the sometimes meandering approach was still enjoyable and diverting （the Subway Map for Macronutrients is awful though; instead of a clear and enlightening diagram illustrating metab An engaging writer and good storyteller， which is always very welcome in a science book。 The facts about metabolism are intriguing and help to flesh out the current thinking about diet， exercise and their links to weight gain/loss。 Most of the basics could have been adequately covered in a lengthy magazine piece but the sometimes meandering approach was still enjoyable and diverting （the Subway Map for Macronutrients is awful though; instead of a clear and enlightening diagram illustrating metabolism it is a confusing indecipherable mess）。 。。。more
Dr Dan
，
Very interesting and well written。 Strong on anthropology。 Could have done with some more endocrinology。 Use of USA-based weights/distances irritating in a science book。 Some errors regarding exercise aspects （e。g。 marathon runners do not run 26。2 at the edge of their VO2max。。。 ironman bike distance is 112 miles）
Nina
，
I like scientific stuff， so I didn't mind all the complex concepts and I found the Hadza stuff interesting enough to stay engaged。 If you're looking for help to lose weight or sustain your health， this isn't really it， though it can still be a good starting point to at least understand WHY exercise alone will not help you lose weight。 And how basically our brains are working against us in our current food environment。 But like。。。 overall。。。 eat less and move more （but just move for health。。。 aga I like scientific stuff， so I didn't mind all the complex concepts and I found the Hadza stuff interesting enough to stay engaged。 If you're looking for help to lose weight or sustain your health， this isn't really it， though it can still be a good starting point to at least understand WHY exercise alone will not help you lose weight。 And how basically our brains are working against us in our current food environment。 But like。。。 overall。。。 eat less and move more （but just move for health。。。 again， IT WON'T HELP YOU LOSE WEIGHT， HE CANNOT STRESS THIS ENOUGH。。。 But still， do it）。。。 that's the message。 :） 。。。more
Darla
，
I was hoping to learn a lot more about how to stay in a burn zone myself， but I felt a little vague fuzzy on what exactly we are supposed to do aside from eat food as fuel and burn more if you want to lose weight。 Also， having a really boring， tasteless diet helps to view food as fuel， lol。 Super interesting and technical book on caloric issues with a focus on metabolic rates。 It was a good listen--would have struggled to finish on page--likely would have 'skim read' to the bits I was most intri I was hoping to learn a lot more about how to stay in a burn zone myself， but I felt a little vague fuzzy on what exactly we are supposed to do aside from eat food as fuel and burn more if you want to lose weight。 Also， having a really boring， tasteless diet helps to view food as fuel， lol。 Super interesting and technical book on caloric issues with a focus on metabolic rates。 It was a good listen--would have struggled to finish on page--likely would have 'skim read' to the bits I was most intrigued with。 。。。more
CCT
，
Really good book， with lot's of really interesting and fascinating information。 I found the book to be really engaging and informative。 Highly recommend。 Really good book， with lot's of really interesting and fascinating information。 I found the book to be really engaging and informative。 Highly recommend。 。。。more
Jenny Lemker
，
This book caught my eye because I have understood for a long time that metabolism is more nuanced than what the author calls “the armchair engineer” approach， but felt confused by the multitude conflicting nutrition and health opinions out there。 It definitely deepened my understanding of evidence-based human metabolism and health， and what our bodies expect from us through an evolutionary lens。
Mehul
，
I first listened to Herman Pontzer explain the implications of his work on the Science of Ultra podcast。 It inspired me to delve deeper into his published work。 Before I knew it however he was back on the podcast to promote the release of this book。 I eagerly ordered it to my local library and sit thoroughly impressed after my first read through; the book clearly lays out the paradigm shifting state of play in metabolism science that the author and his colleagues have brought about。 I hope the b I first listened to Herman Pontzer explain the implications of his work on the Science of Ultra podcast。 It inspired me to delve deeper into his published work。 Before I knew it however he was back on the podcast to promote the release of this book。 I eagerly ordered it to my local library and sit thoroughly impressed after my first read through; the book clearly lays out the paradigm shifting state of play in metabolism science that the author and his colleagues have brought about。 I hope the book furthers our collective understanding of our relationship with energy and food as much as it did for me personally。 。。。more
Liz
，
So much to learn on so many levels！ Author's sense of humour， speckled throughout， creates levity to a topic that， while we know intuitively， focusses our attention to: if you want to lose weight， reduce the calories you eat。 The extensive research， explanations， tables and charts required a slower and more deliberate read， but that's what makes this book more of a reference than a quick fix about diets and metabolism。What I loved the most was when the author was asked by the Hadza， "How does mu So much to learn on so many levels！ Author's sense of humour， speckled throughout， creates levity to a topic that， while we know intuitively， focusses our attention to: if you want to lose weight， reduce the calories you eat。 The extensive research， explanations， tables and charts required a slower and more deliberate read， but that's what makes this book more of a reference than a quick fix about diets and metabolism。What I loved the most was when the author was asked by the Hadza， "How does music get into the radio？" As he tried to explain how it worked he realized that one only truly understands something when one can explain things in the most simplest of terms。 Basically， don't assume that everyone understands the language you use to explain something。 And the author's approach to writing this book reflects that！ Record notes in the margins， add sticky notes and mark passages because you just might want to revisit a page or two！ Or three or four！ 。。。more
Wendy Wang
，
I was curious about the topic but the way it was presented was too dry for me。 Gets a bit repetitive as well。 I can tell the author is passionate about the subject though。
Cornelius
，
In einem Satz: beschreibt Herman Pontzer die Nutzung und Nutzbarmachung von Energie， hauptsächlich Nahrung， aber auch darüber hinaus， durch den Menschen vergleichend mit seinen stammesbäumlichen Verwandten aus einer evolutionsbiologisch-anthropologischen Perspektive。 Mit durchweg interessanten Anekdoten aus der eigenen Feldforschung einleitend， erklärt Pontzer in einfacher Sprache， aber nie unterkomplex und mit vielen Fakten unterfüttert， den menschlichen Stoffwechsel， begonnen mit den biochemis In einem Satz: beschreibt Herman Pontzer die Nutzung und Nutzbarmachung von Energie， hauptsächlich Nahrung， aber auch darüber hinaus， durch den Menschen vergleichend mit seinen stammesbäumlichen Verwandten aus einer evolutionsbiologisch-anthropologischen Perspektive。 Mit durchweg interessanten Anekdoten aus der eigenen Feldforschung einleitend， erklärt Pontzer in einfacher Sprache， aber nie unterkomplex und mit vielen Fakten unterfüttert， den menschlichen Stoffwechsel， begonnen mit den biochemischen Grundlagen， über die individuelle Energetik in Alltag und Sport， bis hin zum Kollektiv， mündend in einer globalen Betrachtung der Generierung und Nutzung von Energie。 Eine Besonderheit an diesem Buch ist， dass vieles selbst dem belesenen Leser neu sein wird， da hier ein Forscher über seine eigenen Entdeckungen berichtet （natürlich nicht nur）， anders als viele Ernährungs- und Lifestyle-Bücher zu denen „Burn“ im weiten Sinne bestimmt gezählt werden kann。Sicher hätte man sich einige Wiederholungen sparen können， aber sie waren für mich persönlich nie störend， oft sogar willkommen， und ermöglichen， das Buch auch alinear gut zu lesen。Einziger Wermutstropfen für die Wissenschaftlichkeit des Buches ist die （fast） durchgängige Verwendung imperialen anstatt des metrischen Systems， was aber leider üblich bei populärwissenschaftlichen Werken ist。 。。。more
Sarah Carr
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Right up my street。 Fascinating stuff and I like the accessible style。
Debra
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I had such high hopes for this book。 Had to sift through much information （ honestly though interesting， I skimmed a lot of it） to locate what I wanted。 About 15，000 steps to maintain weight， eat less than 2，000 calories （ more like 1500 or less） to lose weight。
Shilpa Nagarajan
，
As a metabolic physiologist myself， it’s hard to find popular science books about nutrition/metabolism that isn’t just complete and utter bullshit。 This was brilliant， and I thoroughly enjoyed the evolutionary / anthropological aspect to the book that I hope can feed back into my own research。 Extremely well written， clever metaphors to simplify complicated science and amazing anecdotes about doing field research with animals and with the Hadza people of Tanzania。
Nadya
，
4 stars because the main thesis about constrained energy expenditure is enlightening。It's fascinating that people who exercise all day burn the same number of calories as sedentary people。 Exercise plays virtually no role in weight loss but is still vital for health。 The dieting part though left me frustrated。 He accuses nutritionists of being condescending yet does the same thing。 Attacks Gary Taubes and low carb diets， but sounds like he never even read his work。 Taubes addresses many of his a 4 stars because the main thesis about constrained energy expenditure is enlightening。It's fascinating that people who exercise all day burn the same number of calories as sedentary people。 Exercise plays virtually no role in weight loss but is still vital for health。 The dieting part though left me frustrated。 He accuses nutritionists of being condescending yet does the same thing。 Attacks Gary Taubes and low carb diets， but sounds like he never even read his work。 Taubes addresses many of his arguments in the very introduction to his main book。 Pontzner could still be right， he just doesn't inspire confidence with the evidence provided combined with the condescending tone。 。。。more
Erika
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3。5 stars。 Pretty good book about how calorie burning in the body actually works。 Kind of dragged on in places though。 I learned a lot！
Elizabeth
，
Herman Pontzer includes lots of fun， interesting tidbits in Burn， like how pregnancy takes more energy than hiking the Appalachian Trail。 I read this because I enjoyed listening to Pontzer's interview on The Science of Ultra podcast， and there was plenty here to keep me interested from the perspective of someone who likes endurance sports and enjoys reading about how homo sapiens evolved。I'm not sure I would like this much if I was trying to lose weight， though。 Pontzer's message is a simple one Herman Pontzer includes lots of fun， interesting tidbits in Burn， like how pregnancy takes more energy than hiking the Appalachian Trail。 I read this because I enjoyed listening to Pontzer's interview on The Science of Ultra podcast， and there was plenty here to keep me interested from the perspective of someone who likes endurance sports and enjoys reading about how homo sapiens evolved。I'm not sure I would like this much if I was trying to lose weight， though。 Pontzer's message is a simple one -- eat fewer calories， and expect to do so for a long time， because your body is always going to fight to get back to its previous weight。 The advice seems sound， but also a bit dispiriting。 But if you want to know why you're not losing weight even though you're exercising， or why you can't keep off the weight you lost， Pontzer will explain why。 I think he's less helpful in telling you what to do about it， though， other than to eat less and keep moving。Overall， Burn is well-written， even though Pontzer sometimes sounds like he's narrating a NOVA special。 （"Finding the answer would take us to zoos and primate sanctuaries across the globe， uncovering the evolutionary changes in metabolism that made 'normal' life so extraordinary。"） And the jokes are sometimes not as funny as Pontzer thinks （there was one about the two Congos that， while likely accurate， I thought wasn't in good taste or especially relevant to the book）。 But it was a quick， easy， interesting read， and I look forward to reading about Pontzer's future research。Update （4-20-21）: Before I return this to the library， I forgot to mention I particularly liked this paragraph， which ponders whether our dream of finding human-like life among the stars is connected to ancient times when we were not the only "humans" on the plant: "As our Homo sapiens ancestors expanded throughout Arica and across the globe， they found they weren't alone。 The world was already full of strange and wonderful humanlike species， their evolutionary cousins: Neanderthals in Europe， Denisovans in central Asia， relict populations of Homo erectus in Asia， an erectus-like species in southern Africa called Homo naledi， and a miniaturized species called Homo floresiensis， nicknamed the Hobbit by paleoanthropologists， in the islands of Indonesia。 The modern science fiction fantasy of meeting some almost-human in a distant realm， communicating， living with them， played out again and again in the Paleolithic wilderness。" 。。。more
Matt
，
Pontzer frequently digresses into memoir-esque stories about his own personal adventures， which would be distracting enough from the content of the book if they weren't jam packed with his personal opinions and forced / corny jokes。As for the content of the parts that actually discuss the science of metabolism， the parts that talk about doubly labeled water and the new insights Pontzer and his colleagues have come up with， it's interesting enough。 However， Pontzer constantly impugns the research Pontzer frequently digresses into memoir-esque stories about his own personal adventures， which would be distracting enough from the content of the book if they weren't jam packed with his personal opinions and forced / corny jokes。As for the content of the parts that actually discuss the science of metabolism， the parts that talk about doubly labeled water and the new insights Pontzer and his colleagues have come up with， it's interesting enough。 However， Pontzer constantly impugns the research others have found with large scope research that focuses on wide cross sections of humans and then asserts that such evidence disproves a variety of diet modification strategies。 Then later， he blithely mentions that there is more complexity than the calories in / calories out simplification he underlines （he mentions that some kinds of fats seem to be handled differently by our body than others， but briskly moves on from the implications that individual variation and macronutrient composition may indeed play important roles）。Beyond these epistemic oversights， he also fails to mention any of the controversy surrounding Ancel Keys' work on the diet-heart-hypothesis and moves on quickly from the topic to continue carping about the superiority of his own views and how they are compatible with Keys'。That would all be enough on its own， but most of the last 10-20% of the book is given over to a discussion about modern society and climate change and his particular prescriptions for fixing the ills of affluence as well as climate change with little respect to the fact that both of these fields have a deep well of scholarship which is not his particular expertise and that his particular opinions on this seem quite thinly informed。 。。。more
Trace Nichols
，
Calories in - calories out theory。 No food restrictive diets work。 Exercise won't help you burn away more than you would。 Basically we are who we are。 Not sure I buy into everything he purports。 Much of his science is from data collected from a hunter-gatherer people called the Hadza who lead （and have always led） a very different lifestyle than people of western civilizations。 They are too limiting to have the big reveal ah-ha moments that then apply to all the human race。 Calories in - calories out theory。 No food restrictive diets work。 Exercise won't help you burn away more than you would。 Basically we are who we are。 Not sure I buy into everything he purports。 Much of his science is from data collected from a hunter-gatherer people called the Hadza who lead （and have always led） a very different lifestyle than people of western civilizations。 They are too limiting to have the big reveal ah-ha moments that then apply to all the human race。 。。。more
MaryAnn
，
I didn't read this book word-for-word， but I got the gist: it's still about calories in vs calories out。 That's a very simplified version of a scientific study about the evolution of humans and how we gain or lose weight， keep fit and strong， and age well。 I didn't read this book word-for-word， but I got the gist: it's still about calories in vs calories out。 That's a very simplified version of a scientific study about the evolution of humans and how we gain or lose weight， keep fit and strong， and age well。 。。。more
Zhuo Zhang
，
A great nonfiction science book tackling the confusing topic of weight loss， metabolism and exercises。 First the author introduces the concepts very clearly and lays the foundation to understand the relationship in later chapters。 The charts and graphs definitely help a lot！ So metabolism is not fixed， and it could evolve and is evolving according to the energy intake and exercises energy consumption。 Exercises cannot cause weight loss but can maintain weight loss。 Exercises are important becaus A great nonfiction science book tackling the confusing topic of weight loss， metabolism and exercises。 First the author introduces the concepts very clearly and lays the foundation to understand the relationship in later chapters。 The charts and graphs definitely help a lot！ So metabolism is not fixed， and it could evolve and is evolving according to the energy intake and exercises energy consumption。 Exercises cannot cause weight loss but can maintain weight loss。 Exercises are important because it lifts our mood， clears our head and strengthens our body。 （and I believe at the same time， strengthens our mental power as well）。 This is the most comprehensive and informative book on health。 The other books mentioned by the author are Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding， Endure: Mind， Body， and the Curiously Elastic Limits of Human Performance and Catching Fire: How Cooking Made Us Human。 。。。more
MarmottanReads
，
This is science heavy but really well explained。 I learned a lot about metabolism and diet， and this is def one to keep and come back to。
Ben
，
Excellent book in an area that is just recently beginning to be understood。 This book is NOT a diet book and therefore doesn't give you a specific diet plan。 It does tell you that a healthy diet consists whole foods （not processed）， low in saturated fats， and not too many of them。 The author describes in detail how the human （and mammalian） metabolism work。 This is fascinating research into how humans burn their kilocals and there are several startling revelations detailed in the book。 A great r Excellent book in an area that is just recently beginning to be understood。 This book is NOT a diet book and therefore doesn't give you a specific diet plan。 It does tell you that a healthy diet consists whole foods （not processed）， low in saturated fats， and not too many of them。 The author describes in detail how the human （and mammalian） metabolism work。 This is fascinating research into how humans burn their kilocals and there are several startling revelations detailed in the book。 A great read into a useful area。 。。。more
James
，
Didnt really give you any hacks on metabolism and basically stated you can’t change much about yourself， disappointing
Ramakant Pande
，
Great insight into metabolism， especially that energy for the process is more or less constant and body only mostly diverts it from one process where it is least required to that where it is required the most。 This book is a very intelligent work and has successfully thrown popular beliefs into oblivion。
Alan
，
Some good， some tedium， quite a bit of repetition。 Takeaway: no， paleo diets aren’t what hunter-gatherers follow。 No， you can’t exercise away a diet of excess calories。 Your energy output is constrained， and calculated effects of exercise won’t result in linear results in fat burning。 Close to Lieberman， who was his thesis advisor。
Latiffany
，
For years my exercise routine consisted of waking up at 5:00 a。m。 to walk four miles or attend a cardio class。 Over the years， my weight crept up and by the end of 2019， I was thirty pounds overweight。 I decided to approach losing the weight by focusing on nutrition。 I still worked out daily， but I overhauled my diet， focused on portions， and developed the mindset that this is how I wanted to eat for the rest of my life。 I didn't cut out any food groups or try popular diets。 I focused on eating For years my exercise routine consisted of waking up at 5:00 a。m。 to walk four miles or attend a cardio class。 Over the years， my weight crept up and by the end of 2019， I was thirty pounds overweight。 I decided to approach losing the weight by focusing on nutrition。 I still worked out daily， but I overhauled my diet， focused on portions， and developed the mindset that this is how I wanted to eat for the rest of my life。 I didn't cut out any food groups or try popular diets。 I focused on eating nutritious foods that kept me full and satiated。 I've lost forty pounds and for the most part， I feel amazing。 In addition to eating well， I read articles， books and watch videos about nutrition。 That is how I found out about this book。Herman Ponzter explains in detail with science to back his claims， what I figured out through trial and error。 Exercise is wonderful for the body。 There are so many benefits to be gained from exercise-even mild exercise， such as a daily walk around your neighborhood。 However， exercise does not automatically result in weight loss。 There are portions of this book that are a bit technical and exposed me to facts about the brain and the intricacies of the metabolism that I really didn't need to know。 Overall， I do think that the language and terms are accessible to readers that believe in science， but aren't very interested in every single detail。 I read a mild criticism about the ending of the book。 Pontzer steps away from the inner workings of the digestive tract and discusses how the world around us fits into what we eat， how much we eat， why we eat and the consequences of stuffing ourselves with processed food。 I find no issue with raising questions about the cost of potato chips versus the cost of an apple。 I think it blends in perfectly。 This is a good read and I strongly recommend it。 。。。more
Clark B。 Herring
，
One of the best non fiction books I have ever read。 The author covers wide range of subjects and reminds me of Bill Bryson except that he is a better writer， I know that Bill Bryson is a very， very good writer。 I came for the analysis of different dieting strategies and stayed for the discussion about how human bodies turn food into calories， the metabolic pathways and a discusion how human metabolisms differ from other mammals and other apes。 The other topics include how humans and our nearest One of the best non fiction books I have ever read。 The author covers wide range of subjects and reminds me of Bill Bryson except that he is a better writer， I know that Bill Bryson is a very， very good writer。 I came for the analysis of different dieting strategies and stayed for the discussion about how human bodies turn food into calories， the metabolic pathways and a discusion how human metabolisms differ from other mammals and other apes。 The other topics include how humans and our nearest relatives burn calories and their relative life scale versus other mammals。 He then dives into a discussion of evolution and its probable effect on our metabolism。 He ended up discussing the effect of exercise on our metabolism， as well as how true endurance athletes metabolize energy。 I know that this sounds like a lot but it was extremely well organized and the topics flowed naturally。 。。。more
Laura McDougall
，
If you're looking for an insightful new weight loss plan， then this is not the book for you。 In fact， it's pretty much bad news on the weight loss front， because bodies have biologically obvious reasons to set calorie burn limits and our economically driven society doesn't want you to be satiated。 It wants you eat more， because that means buy more。 The take-away is eat whole foods and move lots and avoid weight gain in the first place。 It's really hard not to walk away from this book feeling har If you're looking for an insightful new weight loss plan， then this is not the book for you。 In fact， it's pretty much bad news on the weight loss front， because bodies have biologically obvious reasons to set calorie burn limits and our economically driven society doesn't want you to be satiated。 It wants you eat more， because that means buy more。 The take-away is eat whole foods and move lots and avoid weight gain in the first place。 It's really hard not to walk away from this book feeling hard done by， and so， so mad at society。 On the other hand， for everyone who tried to manage their weight and found the calorie in-calorie out mantra basically useless， this book has a practical and logical explanation for that experience。 We're not weak， we're human。 We're human in an environment we created that's hostile to our own biological needs。I appreciated the perspective shift， considering all our modern conveniences as outsourced or externalised calorie burn。 It sheds a whole new light on sustainability for our planet and sustainability for humans in their every day lives。 This book is funny， challenging， weirdly beautiful and in some parts， haunting AF。 。。。more
Chris Boutté
，