In this episode, I break down the truth about metabolism and metabolic adaptation, one of the most misunderstood topics in fitness. I explains what metabolism actually is, why it changes in response to diet and training, and why these adaptations are not something to fear but rather a smart, protective mechanism of the human body.

Andy also explores the difference between the traditional additive model of energy expenditure and the constrained energy model, explaining how your body self-regulates energy use and why doing “more” exercise doesn’t always mean burning “more” calories. Drawing on the latest research from Herman Pontzer and others, Andy shows that your metabolism is flexible, not broken, and that understanding this helps you make smarter decisions about training, dieting, and recovery.

Summary:

01:00 – What metabolism actually is
02:30 – Why metabolism adapts
04:50 – The constrained energy model
06:50 – How the body compensates
09:20 – Why more cardio stops working
11:40 – Individual differences and limitations
13:50 – Practical applications
15:00 – Final takeaways

If you want help getting the right balance with training, keeping active, and dieting for fat loss, consider seeking guidance. Check my online personal training at: www.andyvincentpt.com