Evolution & Variation in Human Diet, Energy Expenditure & Metabolism | Herman Pontzer | 234

Mind & Matter

Send us a text

Human metabolism, primate evolution, and modern health challenges with evolutionary anthropologist Herman Pontzer.

Episode Summary: Anthropologist Dr. Herman Pontzer discusses human evolution and metabolism, comparing humans to primates like chimps and gorillas to explain our higher energy use, bigger brains, and longer lives despite trade-offs in reproduction and activity; they discuss dietary shifts from plant-based to hunting-gathering, metabolic adaptations, and modern issues like obesity, where exercise aids health but diet drives weight loss, emphasizing ultra-processed foods' role in overeating and the promise of new drugs like GLP-1 agonists.

About the guest: Herman Pontzer, PhD is a professor of evolutionary anthropology and global health at Duke University. He is the author of books like "Burn" and "Adaptable," which explore how bodies adapt to diets, activity, and environments.

Discussion Points:

• Humans burn 20% more daily energy than other primates (controlling for body size), enabling big brains, more babies, and longer lives, but requiring efficient food strategies like hunting and gathering.
• Unlike apes, humans evolved smaller guts, higher body fat (15-30% vs. apes' <10%), and mixed diets of animal and plant foods.
• Hunter-gatherers like the Hadza are far more active than sedentary Westerners but burn similar calories, as bodies adapt by reducing basal metabolism, inflammation, and hormones.
• Obesity stems more from increased calorie intake via ultra-processed foods than it does from reduced activity; exercise boosts health but rarely causes major weight loss on its own.
• Early humans likely scavenged rancid meat, evidenced by low stomach pH similar to vultures, aiding digestion of risky foods.
• Ketosis isn't unique to high-meat diets; even Inuit on low-carb diets resist it, and other carnivores don't stay in ketosis constantly.
• Across global populations, richer countries have higher BMI and slightly higher total energy expenditure due to larger bodies, but basal rates drop with lower pathogen loads.
• For weight loss, Dr. Pontzer points to diets high in fiber/protein for satiety; intermittent fasting works by cutting calories, not magic; GLP-1 drugs mimic hormones to curb hunger, although we stay mindful of potential long-term effects.

Related episode:

Support the show

All episodes, show notes, transcripts, and more at the M&M Substack
Affiliates:

• KetoCitra—Ketone body BHB + potassium, calcium & magnesium, formulated with kidney health in mind. Use code MIND20 for 20% off any subscription (cancel anytime)
• Lumen device to optimize your metabolism for weight loss or athletic performance. Code MIND for 10% off
• Readwise: Organize and share what you read. 60 days FREE through link
• SiPhox Health—Affordable at-home blood testing. Key health markers, visualized & explained. Code TRIKOMES for a 20% discount.
• MASA Chips—delicious tortilla chips made from organic corn & grass-fed beef tallow. No seed oils or artificial ingredients. Code MIND for 20% off

For all the ways you can support my efforts