Burn

New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy

By: Herman Pontzer PhD

Narrated by: P.J. Ochlan

One of the foremost researchers in human metabolism reveals surprising new science behind food and exercise.

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.

This audiobook edition contains a downloadable PDF of charts included in the print edition.

PLEASE NOTE: When you purchase this title, the accompanying PDF will be available in your Audible Library along with the audio.

©2021 Herman Pontzer (P)2021 Penguin Audio

Critic reviews

"A wide-ranging romp through evolutionary biology, physiology, and anthropology, Burn will make you question what you think you know about metabolism and your waistline." (Stephan Guyenet, PhD, author of The Hungry Brain)

"Burn is science writing at its best: big ideas, wild and often hilarious stories from the field, and deft explanations. The result will reshape what you thought you knew about how our metabolisms work." (Alex Hutchinson, New York Times best-selling author of Endure)

"An absorbing, instructive lesson for anyone concerned about their health." (Kirkus starred review)

Everyone needs this book.

One of the most educational and well written books I’ve ever read.
Everyone will benefit from this book.

One of the Best Books on Human Metabolism. Physiology, & Biochemistry

I have yet to read a book that so comprehensively explains the latest empirical data on metabolism. It is no surprise that society as a whole (even those considered self-proclaimed “experts”) severely misunderstands the mechanics of weight loss. I see “Burn” as the impetus to true understanding. Yes, I am a physician. Thus, I did enjoy the more academic-heavy content, but the overall flow and theme are very easy to understand. I would recommend “Burn” to anyone interested in how our bodies utilize and expend kcal.

Brilliant! This book is everything the world needs on nutrition, lifestyle choices, and health.

I tend to prefer reading over audiobooks as it can be tough to synthesize information the way I like when listening rather than reading, but this book was so well written that I didn’t miss a beat.

The information within is beautifully presented and more importantly is must-know information for anyone interested in health. As a functional medicine nutritionist, this changes the way I think about health interventions when it comes to weight loss. I highly recommend this book!

Narrator could be better.

The narrator narrates as if he is doing a TV commercial. So much commercial enthusiasm goes into the work. All that's missing is the dramatic music. :D

Wonderful book! I enjoyed every minute.

How our bodies evolved over millions of years to use energy as we do.

Excellent!

This book was incredibly informative. I went into it with a bit of dread that it would be a bit too "scientific" for me to understand. Nothing could be farther from the truth. I plan on buying it for wife to read. The book was well written and easy to follow. The author had some witty yet nerdy humor scattered throughout(my personal style of humor as well!).
It was truly eye opening and I learned much and I recommend it for anyone who is curious about how our body handles food, excercise, stress, and challenges. The book was recommended to me, I am not an individual seeking to lose weight.

The narrator also did a great job. I especially enjoyed the part when discussing the results of a study showing that people who are generally less informed or ignorant on a subject are the ones who have the most confidence in being correct. The American people are aware of this and would never elect a Politician to high office who, while very confident, is totally unqualified. That had me chuckling! The irony!

A fantastic book!

Just stick with it through the chemistry dissertation. Chapters 6, 7 and 9 are amazing!

Information worth digging for

I was not a fan of this narrator, however, the topic was very informative so I stuck with it.

Great book dispelling weight myths

I've always struggled with my weight, but during my 8-year drug addiction, I put on over 200 lbs. I've been sober for 8.5 years, and I've been struggling to take the weight off. Something that drives me nuts is all of the non-scientific contradictory information about diet and exercise out there, so I decided to check out this book from Herman Pontzer. I must say that Pontzer did an incredible job with this book, and I think it's perfect for a wide range of readers. 

I'm more of a psychology guy than a biology guy, but Pontzer was able to break down how the body functions in a simple way. There are still a few concepts I may need to go back and revisit, but his overall thesis was easy to grasp. What I really enjoyed about this book was how the author dispelled a lot of myths about diets, exercise, metabolism, and more. My only critique is at the end of this book, I personally didn't leave with many solutions, but that's not what this book was about. Fortunately, Herman replied to me on Twitter and recommended some other great books that I can check out.

Probably the last "diet" book I'll ever read

This book should lay to rest any doubts on how the body functions and how diets do and indeed don't work. The details will evolve but the macro theory is here and it should inform. The books juxtaposition of hunter gatherer lifestyle and modern ones is very effective and the book can be transformational when you see that against the madness of modern industry (food in particular but the consequences are broader).