WEBVTT 1 00:00:00.200 --> 00:00:00.760 Get value. 2 00:00:00.800 --> 00:00:03.120 You can't argue with at Tesco with their amazing club 3 00:00:03.160 --> 00:00:06.200 card prices. Serve up something special with our finest meal 4 00:00:06.200 --> 00:00:08.880 deal for two stirring one main, two sides and dessert 5 00:00:08.919 --> 00:00:12.080 for only sixteen euro like succulent board, be approved Irish 6 00:00:12.080 --> 00:00:14.400 eying the strip loin steaks with pepper corn butter or 7 00:00:14.400 --> 00:00:18.039 delicious Firish chicken Parmesana served with creamy potato grit term 8 00:00:18.120 --> 00:00:21.600 and her mix of rainbow root vegetables and enjoy Goozillionaire 9 00:00:21.719 --> 00:00:24.960 or Salder caramel cheesecake. 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That's one 19 00:00:52.479 --> 00:00:56.479 for Pana doll speed based on absorption data contains paracetamol. 20 00:00:56.520 --> 00:00:57.960 Always read the label or leaflet. 21 00:01:00.439 --> 00:01:03.039 Oh hey, it's that cardigan that you left in anewber 22 00:01:03.159 --> 00:01:06.920 Ali ward here with an episode about our squishy, juicy 23 00:01:07.000 --> 00:01:10.959 machines and how they run. Just to content warning up top. 24 00:01:11.079 --> 00:01:14.760 So this episode discusses really sensitive themes like diet culture 25 00:01:14.879 --> 00:01:18.719 and coloric intake, and the psychological and physical effects of 26 00:01:18.840 --> 00:01:22.400 food restriction. And it includes many listeners personal experience with 27 00:01:22.400 --> 00:01:24.920 the term obesity as well, and the content may be 28 00:01:25.000 --> 00:01:28.040 triggering for those with a history of or a sensitivity 29 00:01:28.120 --> 00:01:31.799 to disordered eating. We also discuss the body mass index, 30 00:01:31.799 --> 00:01:35.159 which is still used by medical professionals but acknowledged by 31 00:01:35.159 --> 00:01:39.439 many sociologists to be rooted in structural oppression and racism. 32 00:01:39.640 --> 00:01:43.079 And that's something that many scientists and health professionals don't condone. 33 00:01:43.120 --> 00:01:45.680 So those are some warnings. Let's get into it. So 34 00:01:45.840 --> 00:01:47.599 I've wanted to interview this guy. I know I say 35 00:01:47.640 --> 00:01:50.200 this like every episode, but for years. So we're going 36 00:01:50.239 --> 00:01:53.680 to dive into it. Metabolisms, how do they work? What's up? 37 00:01:53.920 --> 00:01:55.680 Who am I? What's going on in there? 38 00:01:55.840 --> 00:01:56.000 So? 39 00:01:56.159 --> 00:01:59.200 This guy did his undergrad work in anthropology, got a 40 00:01:59.200 --> 00:02:04.439 PhD from Harvard University in biological anthropology, and has been 41 00:02:04.599 --> 00:02:08.159 a professor of anthropology for nearly twenty years, during which 42 00:02:08.199 --> 00:02:12.240 time he's been an Associate Research Professor of Global Health 43 00:02:12.319 --> 00:02:15.159 at Duke Global Health Institute, and he's now a Professor 44 00:02:15.199 --> 00:02:19.039 of Evolutionary Anthropology at Duke University. He knows what's up. 45 00:02:19.360 --> 00:02:23.120 His CV is twenty three pages long. I was like 46 00:02:23.199 --> 00:02:26.759 looking through his list of papers. It gave me actual vertigo, 47 00:02:27.080 --> 00:02:28.759 and then I found out where the same age and 48 00:02:28.840 --> 00:02:31.319 I don't like to think about it. He's also written 49 00:02:31.520 --> 00:02:35.319 several books, including the twenty twenty one release Burn New 50 00:02:35.319 --> 00:02:38.360 Research blows the lid off how we really burn calories, 51 00:02:38.520 --> 00:02:40.800 lose weight and stay healthy. And yes, we're going to 52 00:02:40.840 --> 00:02:43.360 address the science and the culture of all of it, 53 00:02:43.439 --> 00:02:45.759 and also just a quick morning We do discuss of 54 00:02:45.800 --> 00:02:49.400 course calories, some diet culture in this episode, as well 55 00:02:49.439 --> 00:02:52.840 as weaponized language. We discuss all of that just so 56 00:02:52.879 --> 00:02:55.879 you know. But first, just some thank yous to patrons 57 00:02:55.919 --> 00:02:59.520 of ologies at Patreon dot com slash Ologies who spend 58 00:02:59.599 --> 00:03:03.240 one burning hot dollar a month to join and they 59 00:03:03.240 --> 00:03:07.039 can submit questions to Ologists before we record. Also thanks 60 00:03:07.080 --> 00:03:10.879 to everyone who's out there wearing ologies merch from Ologiesmarch 61 00:03:10.960 --> 00:03:13.879 dot com for no dollars though you can really help 62 00:03:13.919 --> 00:03:16.319 us out and leave a review. And also I read 63 00:03:16.319 --> 00:03:19.080 your reviews, and if you do not believe me, thank 64 00:03:19.120 --> 00:03:22.719 you for the recent one from RATTERI whose MRI technicians 65 00:03:22.800 --> 00:03:25.199 let them listen to ologies while getting an MRI, and 66 00:03:25.240 --> 00:03:27.719 so that this podcast is like a weighted blanket where 67 00:03:27.759 --> 00:03:31.159 you learn cool facts. Thanks Rattery. Hope all's well, Okay, 68 00:03:31.159 --> 00:03:33.520 evolutionary Anthropology. We're going to get to it. How did 69 00:03:33.599 --> 00:03:39.680 humans evolve? Ancient menus, mitochondria trivia, How science can help 70 00:03:39.719 --> 00:03:43.759 you talk to your body, perspectives on some sticky medical terms, 71 00:03:43.840 --> 00:03:49.199 isotope magic, how much exercise hunter gatherers get, carnivore diets, 72 00:03:49.360 --> 00:03:52.719 flim flam scales, the history of the body mass index, 73 00:03:52.840 --> 00:03:54.800 and what to do if you're in kind of a 74 00:03:54.800 --> 00:03:58.240 bit of a slump according to Science, with author professor, 75 00:03:58.439 --> 00:04:23.120 metabolism expert and evolutionary anthropologist, doctor Herman Poncer. I'm i'm 76 00:04:24.800 --> 00:04:27.000 this episode. I'm I don't know. I wish that we 77 00:04:27.040 --> 00:04:29.439 had like a full twenty four hour marathon to do 78 00:04:29.480 --> 00:04:35.040 this episode because I have so many questions. Okay, we'll 79 00:04:35.040 --> 00:04:36.439 start with the easy one. If you could say your 80 00:04:36.439 --> 00:04:38.120 first and last name in the pronounce you use. 81 00:04:38.680 --> 00:04:40.720 Sure, I am Hermann poncer he. 82 00:04:40.879 --> 00:04:44.399 Him his got it and doctor of. 83 00:04:44.319 --> 00:04:47.519 Course, sure, I mean between friends whatever. 84 00:04:47.600 --> 00:04:49.000 What ologists do you call yourself? 85 00:04:49.279 --> 00:04:52.000 Yeah, let's say, let's call it evolutionary anthropology. 86 00:04:52.480 --> 00:04:59.240 Okay, first off, you're an expert in metabolism. And first off, metabolism, 87 00:05:00.399 --> 00:05:02.920 what even is it? Where does it come from? 88 00:05:03.600 --> 00:05:03.920 Yeah? 89 00:05:03.959 --> 00:05:08.399 So you know you are made of thirty seven trillion 90 00:05:08.639 --> 00:05:11.879 plus or minus cells, and every one of those cells 91 00:05:11.920 --> 00:05:14.240 has work to do all day. They've got to bring 92 00:05:14.360 --> 00:05:16.920 nutrients in and break them down and build them back up, 93 00:05:17.000 --> 00:05:21.319 and all that work takes energy, and all that energy 94 00:05:21.360 --> 00:05:23.160 together is what we call your metabolism. 95 00:05:23.759 --> 00:05:29.160 And when you are looking at say your fitbit or 96 00:05:29.199 --> 00:05:31.639 your or ring or whatever, and it says, based on 97 00:05:31.680 --> 00:05:35.120 your height and weight, you probably burn seventeen hundred calories 98 00:05:35.120 --> 00:05:38.439 a day or twelve hundred or whatever. Does it have 99 00:05:38.480 --> 00:05:40.480 any idea what the fuck it's talking about? Or is 100 00:05:40.519 --> 00:05:41.839 that so off? 101 00:05:42.600 --> 00:05:45.800 It's a little bit better than a random number generator. 102 00:05:46.040 --> 00:05:47.199 It was just a little. 103 00:05:49.000 --> 00:05:53.639 So it gets this much right. It is most of 104 00:05:53.680 --> 00:05:56.160 what you burn every day, even if you're an active person, 105 00:05:56.199 --> 00:05:58.360 Most of the calories you burn every day are just 106 00:05:59.079 --> 00:06:01.240 it's not about avity it's about all the other stuff 107 00:06:01.240 --> 00:06:04.839 your body's doing. As we're talking here, Every fifth breath, 108 00:06:04.879 --> 00:06:07.240 I think, is the oxygen needed to feed your brain. 109 00:06:07.720 --> 00:06:11.920 Right, So twenty percent of your breathing goes to fueling 110 00:06:12.000 --> 00:06:16.439 your brain, whether you're filling a whiteboard with physics theorems 111 00:06:16.560 --> 00:06:19.920 or watching my dog breath because she's old and precious. 112 00:06:20.199 --> 00:06:22.439 It's true that your brain uses a lot of energy, 113 00:06:22.800 --> 00:06:26.839 and so we can all feel good about that. Your 114 00:06:26.839 --> 00:06:28.720 brain runs a five k every day. It's two hundred 115 00:06:28.759 --> 00:06:31.839 calories a day, so you know, it's most of the 116 00:06:31.959 --> 00:06:34.680 energy you use is not activity. And so when you 117 00:06:34.680 --> 00:06:37.079 have a fitbit or something like that and it's trying 118 00:06:37.079 --> 00:06:40.360 to you know, kind of ballpark or guess your energy 119 00:06:40.399 --> 00:06:43.519 expenditure based on activity is really missing a large part 120 00:06:43.519 --> 00:06:45.519 of what's going on. It does have your height and 121 00:06:45.519 --> 00:06:47.439 weight in there, and it's true that the bigger you are, 122 00:06:47.920 --> 00:06:50.240 the more cells you're made of, the more calories you burn, 123 00:06:50.360 --> 00:06:52.759 So that part is more or less right, But even there, 124 00:06:53.279 --> 00:06:55.600 there's so much variation in person a person that it's 125 00:06:55.720 --> 00:06:58.240 it's just a real wild gas. 126 00:06:58.519 --> 00:07:04.240 Okay, I mean, I understand BMI is not really accurate 127 00:07:04.680 --> 00:07:05.319 at all. 128 00:07:05.399 --> 00:07:07.800 Right, Well, depends on what you're trying to measure, right, 129 00:07:08.279 --> 00:07:10.439 BMI is great for knowing your BMI. 130 00:07:12.639 --> 00:07:16.160 So BMI side note stands for body mass index and mathematically, 131 00:07:16.240 --> 00:07:19.519 it's your body mass in kilograms divided by the square 132 00:07:19.879 --> 00:07:24.480 of your height in meters, and medicine's optimal BMI land 133 00:07:24.560 --> 00:07:28.079 somewhere between eighteen point five and twenty four point nine. 134 00:07:28.319 --> 00:07:30.680 This is a little fun fact. So the body mass 135 00:07:30.680 --> 00:07:33.959 index was invented in the eighteen thirties by an Austrian 136 00:07:34.000 --> 00:07:39.480 scientist named lambern Adolphe Jacques Coudelaie, who surprise, was an astronomer, 137 00:07:39.839 --> 00:07:42.720 not even a medical doctor. And this was during a 138 00:07:42.800 --> 00:07:46.240 time when physicians were just beginning to learn that germs 139 00:07:46.399 --> 00:07:50.120 exist and that blood letting doesn't solve all the ailments. 140 00:07:50.319 --> 00:07:54.759 So the inventor of the BMI, this astronomer, also influenced 141 00:07:54.839 --> 00:07:59.040 early proponents of eugenics. So the color coded BMI charts 142 00:07:59.120 --> 00:08:02.160 the doctor's office. Really I don't seem to include that 143 00:08:02.240 --> 00:08:05.120 kind of trivia, But as we've mentioned before, so any 144 00:08:05.560 --> 00:08:08.759 legit MD can tell you that, of course BMI does 145 00:08:08.759 --> 00:08:11.120 not tell the whole story, and it's not fair to 146 00:08:11.160 --> 00:08:14.560 a lot of folks. But nevertheless, as a broad ballpark 147 00:08:14.639 --> 00:08:19.199 of cardiovascular or paying creatic risks or joint issues related 148 00:08:19.240 --> 00:08:22.040 to body masks. Doctors we've had on the show have 149 00:08:22.199 --> 00:08:25.560 said it's a very rough and far from perfect metric. 150 00:08:26.480 --> 00:08:29.000 You know, it's if BMI is trying to get at 151 00:08:29.000 --> 00:08:30.959 your fat percentage, which is what most people you know, 152 00:08:30.959 --> 00:08:32.240 that's kind of how we use it. We think about 153 00:08:32.279 --> 00:08:33.799 if you have a high BMI, it means you're carrying 154 00:08:33.840 --> 00:08:36.240 too much fat. But of course you know you're height 155 00:08:36.240 --> 00:08:39.320 and weight, you don't. Those numbers can't tell you if 156 00:08:39.360 --> 00:08:41.159 you're carrying a lot of muscle versus a lot of fat, 157 00:08:41.200 --> 00:08:42.960 for example, And so people who carry a lot of 158 00:08:43.039 --> 00:08:46.080 muscle tend to you know, you'll have a higher BMI 159 00:08:47.000 --> 00:08:49.720 because your weight will be higher, even though really your 160 00:08:49.759 --> 00:08:51.440 body fat might be low if you're an athlete or 161 00:08:51.440 --> 00:08:54.120 something like that. So, yeah, BMI is problematic. It's an 162 00:08:54.159 --> 00:08:57.080 imperfect measure, but it's one of the best ones we have, 163 00:08:57.279 --> 00:09:01.039 and it does do a pretty good job and aggregate 164 00:09:01.080 --> 00:09:04.159 at the population level figuring out who is at higher 165 00:09:04.240 --> 00:09:07.519 risk for different diseases. You know, if I know any 166 00:09:07.559 --> 00:09:09.799 one thing about you, I'm not going to know enough, right, 167 00:09:09.840 --> 00:09:12.360 But if I know, put all those data points together, 168 00:09:12.639 --> 00:09:14.840 then I can start to put a picture together. BMI 169 00:09:15.039 --> 00:09:17.480 is just one thing about you, but when I put 170 00:09:17.480 --> 00:09:19.399 it in the context of other stuff about you, then 171 00:09:19.440 --> 00:09:21.279 I can begin to put a real picture of your 172 00:09:21.279 --> 00:09:21.840 health together. 173 00:09:22.480 --> 00:09:26.159 So does metabolism depend a lot on your muscle mass 174 00:09:26.279 --> 00:09:32.080 or your lean to lipid ratio? I also like, what 175 00:09:32.120 --> 00:09:35.240 if you have big heavy bones? How does that work? 176 00:09:35.360 --> 00:09:39.679 Yeah? Well, those are all good questions. So the biggest 177 00:09:39.799 --> 00:09:43.240 factor is how much what we call fat free mass 178 00:09:43.480 --> 00:09:45.960 you carry you versus your fat mass, and so all 179 00:09:45.960 --> 00:09:49.480 your organs and muscle aside from fat, fat's an organ too. 180 00:09:49.519 --> 00:09:52.320 But aside from your fat, all of those organs you know, 181 00:09:52.360 --> 00:09:54.440 your liver and brain and kidneys. They all burn a 182 00:09:54.440 --> 00:09:57.080 lot of energy. So the more of that that you are, 183 00:09:57.279 --> 00:09:59.519 and the less fat that you are, the more calories 184 00:09:59.519 --> 00:10:01.960 will burn. It again in size, So to put it 185 00:10:02.000 --> 00:10:05.519 in real terms, you have the same two people that 186 00:10:05.639 --> 00:10:08.320 both weigh let's say one hundred and fifty pounds, but 187 00:10:08.440 --> 00:10:11.679 one of them is thirty percent body fat and the 188 00:10:11.679 --> 00:10:14.320 other one is only ten percent body fat. They weigh 189 00:10:14.360 --> 00:10:17.279 the same amount, but the person's only ten percent body fat. 190 00:10:17.600 --> 00:10:21.159 More of them is lean tissue. It's it's organs and muscle, 191 00:10:21.480 --> 00:10:23.399 and so that person who's only ten percent body fat 192 00:10:23.399 --> 00:10:25.840 will burn more calories than the person who's thirty percent 193 00:10:25.840 --> 00:10:29.200 body fat, just because fat's pretty quiet. It doesn't do 194 00:10:29.240 --> 00:10:31.080 a whole lot each day, and so it doesn't burn 195 00:10:31.080 --> 00:10:31.840 the many calories. 196 00:10:32.000 --> 00:10:34.440 Let's rewind though, Can we go back to the fat 197 00:10:34.480 --> 00:10:37.039 as an organ? What? Yeah, what's that about? 198 00:10:37.720 --> 00:10:37.919 Yeah? 199 00:10:38.000 --> 00:10:41.639 Yeah, I mean fat's not just hanging out. It makes hormones. 200 00:10:42.679 --> 00:10:45.919 It pulls in nutrients out of your blood as storage, 201 00:10:46.120 --> 00:10:48.039 and then it sends them back into your blood when 202 00:10:48.039 --> 00:10:51.440 you need them later for energy. It's doing jobs that 203 00:10:51.519 --> 00:10:54.000 other tissues don't do. So yeah, you need it. 204 00:10:54.039 --> 00:10:56.320 Is it true that you don't get more fat cells, 205 00:10:56.360 --> 00:11:01.399 they just get more capacious or just get more stuffed? 206 00:11:01.440 --> 00:11:01.720 What's it? 207 00:11:02.120 --> 00:11:04.759 Yeah? Yeah, Usually when you were adding fat, you're not 208 00:11:04.879 --> 00:11:06.759 growing more fat cells as much as you're just packing 209 00:11:06.759 --> 00:11:09.399 the fat cells you have with lipids, right, So your 210 00:11:09.399 --> 00:11:11.840 fat cells have this enormous capacity to just get bigger 211 00:11:12.159 --> 00:11:13.440 by pulling in fat. 212 00:11:13.840 --> 00:11:16.679 So what happens when you get a BBL do they 213 00:11:16.759 --> 00:11:19.399 You have the same number of fat cells, but it's 214 00:11:19.440 --> 00:11:22.480 just maybe in different places that you find sesthetically more 215 00:11:22.519 --> 00:11:27.080 desirable when that's a Brazilian buttleft. 216 00:11:28.720 --> 00:11:32.399 Left. That's now, so isn't that one of the there's 217 00:11:32.399 --> 00:11:34.960 some of those where they take other people's fat, but 218 00:11:35.039 --> 00:11:36.639 this is one where you take your own fat. This 219 00:11:36.720 --> 00:11:38.120 is your They take your own fat. 220 00:11:38.440 --> 00:11:38.759 I think. 221 00:11:38.840 --> 00:11:39.039 Yeah. 222 00:11:39.039 --> 00:11:40.879 I think they take like your muffin top and they 223 00:11:40.879 --> 00:11:44.440 put it in your boobs or your butt or your face. 224 00:11:45.120 --> 00:11:46.639 I mean, I don't know if there's like a Jack 225 00:11:46.679 --> 00:11:48.840 Sprat website where you're like, I've got a little too 226 00:11:48.919 --> 00:11:52.120 much if anyone wants it, I don't have enough. Like 227 00:11:52.200 --> 00:11:55.559 a Facebook marketplace tab I don't know. So you have, 228 00:11:55.679 --> 00:11:57.759 you're retaining your fat cells, but they're just in different 229 00:11:58.200 --> 00:11:59.039 parts of the body. 230 00:12:00.120 --> 00:12:03.360 You see. Now, this really is a two way street, Alley. 231 00:12:03.480 --> 00:12:06.240 I'm learning from you things I didn't know that. I 232 00:12:06.279 --> 00:12:08.399 think that. I love that. It's just like you turn 233 00:12:08.440 --> 00:12:10.799 it yourself into Plato and you just push things. 234 00:12:10.519 --> 00:12:12.080 Around my greedom. 235 00:12:12.559 --> 00:12:14.519 Yeah, I mean, so one thing to think about there 236 00:12:14.639 --> 00:12:17.919 is when they do that. Yeah, they're taking cells, right, 237 00:12:17.960 --> 00:12:21.200 They're not taking like just stuff, you know what I mean. 238 00:12:21.320 --> 00:12:23.159 I think people think about fat as being this kind 239 00:12:23.159 --> 00:12:25.919 of like inert stuff that's not alive. It's alive, man, 240 00:12:26.080 --> 00:12:28.440 and so they're moving that around. I can imagine that's 241 00:12:28.480 --> 00:12:30.919 got some interesting consequences for how everything works. 242 00:12:31.240 --> 00:12:34.360 And yes, okay, so a Brazilian butt lift or BBL. 243 00:12:34.559 --> 00:12:39.879 It's the redistribution of at apost tissue that's abducted from 244 00:12:39.919 --> 00:12:43.240 your stomach or your thighs and then it's purified and 245 00:12:43.639 --> 00:12:46.600 whisked away to a new part of the body. And 246 00:12:46.720 --> 00:12:49.360 the relocation it might change your life where it might 247 00:12:49.399 --> 00:12:53.320 be a mistake, your mileage maybury. One Beauty magazine urged 248 00:12:53.360 --> 00:12:58.039 those considering the procedure to first google BBL done wrong 249 00:12:58.600 --> 00:13:02.120 and friends. This may lead you to scroll image searches 250 00:13:02.240 --> 00:13:07.600 and stumble upon the saggy tragedy called diaper booty. And 251 00:13:07.759 --> 00:13:10.639 it does look how it sounds, But unfortunately, there may 252 00:13:10.679 --> 00:13:14.240 be more risk than just your booty, as explained by 253 00:13:14.279 --> 00:13:17.440 the twenty seventeen article in the Journal of Esthetic Surgery 254 00:13:17.519 --> 00:13:22.679 titled Report on Mortality from Gluteal Fat Grafting, which warns 255 00:13:22.720 --> 00:13:28.000 that despite the growing popularity of gluteal fat grafting, significantly 256 00:13:28.120 --> 00:13:32.320 higher mortality rates appear to be associated with gluteal fat 257 00:13:32.360 --> 00:13:36.799 grafting than with any other esthetic surgical procedure. So it's risky. 258 00:13:37.320 --> 00:13:40.399 What's happening here? Okay, So I looked into this and 259 00:13:40.639 --> 00:13:45.120 stray lumps of your fat can break free and then 260 00:13:45.200 --> 00:13:48.440 just enjoy a trip through your arteries resulting in a 261 00:13:48.519 --> 00:13:51.600 pulmonary embolism. And we're seeing more and more reports of 262 00:13:51.679 --> 00:13:55.639 deaths from this procedure as people are traveling to potentially 263 00:13:55.639 --> 00:13:59.960 sketchy clinics for beauty tourism. Also for more on harmful 264 00:14:00.039 --> 00:14:04.320 beauty standards here all over planet Earth. You can see 265 00:14:04.360 --> 00:14:06.519 the two part colology episode. We'll link do in the 266 00:14:06.519 --> 00:14:09.960 show notes. But yeah, in terms of metabolism, if you 267 00:14:10.000 --> 00:14:12.799 store any more fat, it's likely to wind up wherever 268 00:14:12.840 --> 00:14:16.080 your fat cells were surgically relocated. 269 00:14:16.559 --> 00:14:20.399 They're basically trucking some cells. Sounds like from your muffin 270 00:14:20.440 --> 00:14:22.039 top as I understand it too. 271 00:14:21.960 --> 00:14:28.159 Your cut so fat cells are more chill and muscle 272 00:14:28.240 --> 00:14:33.159 cells are maybe burning more energy. They're a little bit 273 00:14:33.200 --> 00:14:36.120 more active. Is this a mitochondrial thing? We always hear 274 00:14:36.159 --> 00:14:37.519 that they're the powerhouse of the cell. 275 00:14:37.639 --> 00:14:41.480 Oh, very good, yeah, thank you. So mitochondria determine how 276 00:14:41.519 --> 00:14:44.559 much oxygen you can bring in. You need oxygen to 277 00:14:44.559 --> 00:14:47.720 be able to make atp ATPs the molecule that your 278 00:14:47.799 --> 00:14:50.879 cells actually use as energy, and it's actually it's a 279 00:14:50.879 --> 00:14:55.320 rechargeable battery. So you have ATP, which is I dentozine 280 00:14:55.320 --> 00:15:00.879 triphosphate and that's converted from a dentozine diphosphate, and so 281 00:15:00.960 --> 00:15:04.559 basically you're taking this two phosphate molecule at a phosphate 282 00:15:04.600 --> 00:15:07.679 making a three phosphate molecule. It's all interesting stuff, but 283 00:15:07.720 --> 00:15:10.559 basically you're recharging this molecule. So you run on rechargeable 284 00:15:10.600 --> 00:15:14.519 batteries when they're charged up, they're called ATP, and you 285 00:15:14.639 --> 00:15:18.240 need oxygen to do that conversion to charge up your batteries, 286 00:15:18.480 --> 00:15:20.879 and the more mitochondria you have, the more you can 287 00:15:20.919 --> 00:15:22.840 do that. So yeah, that's how that's all linked. And 288 00:15:22.879 --> 00:15:26.080 your muscles certainly have more mitochondria than your fat cells. Yep, 289 00:15:26.519 --> 00:15:27.039 that's right. 290 00:15:27.200 --> 00:15:30.519 So not everyone is able to manipulate their body composition 291 00:15:30.720 --> 00:15:34.000 for all kinds of reasons, from physical disabilities to mental 292 00:15:34.000 --> 00:15:38.039 health challenges. There are economic factors. I totally get that, 293 00:15:38.399 --> 00:15:40.759 But if you're someone who can and wants to get 294 00:15:40.919 --> 00:15:43.240 slightly more jacked, maybe you want to flex it yourself 295 00:15:43.240 --> 00:15:45.080 in the mirror. I don't know. Maybe you want to 296 00:15:45.120 --> 00:15:48.120 have an easier time helping people put their carry ons 297 00:15:48.159 --> 00:15:50.840 in the overhead bins, but you can also do it 298 00:15:51.200 --> 00:15:54.200 if you need a reason for the mitochondria. So this 299 00:15:54.240 --> 00:15:56.799 twenty fifteen study in the Journal of Medical Science and 300 00:15:56.840 --> 00:16:02.440 Sports Exercise titled Resistance exerc Size Training Alters Mitochondrial Function 301 00:16:02.720 --> 00:16:06.559 in Human Skeletal Muscle does contain a spoiler and it 302 00:16:06.639 --> 00:16:11.879 reports that the loss of mitochondrial competency is associated with 303 00:16:12.080 --> 00:16:16.360 several different chronic illnesses and that endurance exercise it's long 304 00:16:16.440 --> 00:16:21.399 been known to increase mitochondrial function. However, as the title said, 305 00:16:21.600 --> 00:16:25.039 they looked into resistance exercise as well like weightlifting and 306 00:16:25.080 --> 00:16:29.000 body weight exercise and yoga, and that also appears to 307 00:16:29.039 --> 00:16:32.960 be a means to augment the function of muscle mitochondria 308 00:16:33.000 --> 00:16:35.159 and if you can get stronger, it could be an 309 00:16:35.159 --> 00:16:38.080 act of love to your future self, as detailed by 310 00:16:38.080 --> 00:16:42.000 the study Effects of Exercise on Mitochondrial content and Function 311 00:16:42.159 --> 00:16:45.080 in Aging Human Skeletal Muscle, which was published by the 312 00:16:45.159 --> 00:16:50.360 Journal of Gerontology, and it notes that exercise enhances mitochondria 313 00:16:50.519 --> 00:16:55.240 electron transport chain activity in older human skeletal muscle. What 314 00:16:55.279 --> 00:16:59.159 does that mean? You'll feel better longer. So present day 315 00:16:59.200 --> 00:17:03.200 you might be groaning bewildered in front of a kettlebell, 316 00:17:03.440 --> 00:17:05.319 but future you is like, get in there and get 317 00:17:05.359 --> 00:17:08.240 a bitch, do it for us. But let's go in 318 00:17:08.279 --> 00:17:12.119 the other direction in time. Let's travel back in time 319 00:17:12.680 --> 00:17:18.519 to our harrier shorter ancestors. Where did these Where did 320 00:17:18.559 --> 00:17:23.400 our systems change or evolve? When did we start veering 321 00:17:23.440 --> 00:17:27.200 off how much we use our body and what we're eating? 322 00:17:27.880 --> 00:17:30.759 Where did things get too far too fast? 323 00:17:31.400 --> 00:17:31.799 Wow? 324 00:17:31.960 --> 00:17:34.200 Well, I mean, how far back do you want to go? Right? Like? 325 00:17:34.400 --> 00:17:38.240 First of all, mitochondria are these are like a bacteria 326 00:17:38.960 --> 00:17:43.039 that you caryotic cells basically engulfed and started using as 327 00:17:43.039 --> 00:17:45.799 a power source. That happened like two billion years ago 328 00:17:45.880 --> 00:17:46.519 or something like that. 329 00:17:46.599 --> 00:17:49.400 It's a long time, Is that that's true? How did 330 00:17:49.440 --> 00:17:50.359 I ever know that? 331 00:17:50.880 --> 00:17:54.920 Yeah, you're a chimera. We all are mitochondria, our little 332 00:17:54.960 --> 00:17:58.480 bacteria relics. Isn't that wild? Yes? 333 00:17:59.400 --> 00:18:03.519 I didn't realized that we were running on other animal batteries, 334 00:18:03.880 --> 00:18:05.440 that's wild. 335 00:18:06.480 --> 00:18:06.759 Yep. 336 00:18:07.359 --> 00:18:10.279 I never knew that. In all of the cell biology 337 00:18:10.359 --> 00:18:12.400 I took for years and years, I don't think I 338 00:18:12.480 --> 00:18:15.359 ever grocked that. Oh my gosh. Okay, so we engulfed 339 00:18:15.680 --> 00:18:16.400 these bacteria. 340 00:18:16.440 --> 00:18:19.000 Okay, yeah, well I'm not you, but billions a year ago, 341 00:18:19.000 --> 00:18:21.559 a couple of billions ago anyway, and so that's when 342 00:18:21.559 --> 00:18:24.039 the whole kind of story starts. And then man, then 343 00:18:24.079 --> 00:18:28.119 I'm around two hundred and twenty million years ago. You 344 00:18:28.160 --> 00:18:30.960 get reptiles that decide to burn their metabolisms faster, and 345 00:18:30.960 --> 00:18:33.480 you get warm blooded animals that we call mammals today. 346 00:18:33.680 --> 00:18:36.880 So there's a big step there. Primates get started about 347 00:18:36.920 --> 00:18:40.200 sixty five million years ago, after the dinosaurs get knocked out. 348 00:18:40.559 --> 00:18:43.480 It's and then our story where apes, you know, apes 349 00:18:43.480 --> 00:18:45.559 are kind of like a twenty million year old story, 350 00:18:46.000 --> 00:18:50.200 and our lineage is like seven million years. We're like 351 00:18:50.240 --> 00:18:51.680 a seven million year old branch from that with all 352 00:18:51.680 --> 00:18:53.799 these little dead ends and crazy things like Lucy and 353 00:18:53.799 --> 00:18:59.519 all these other species. And then our particular species, Homo sapiens, well, 354 00:19:00.240 --> 00:19:03.240 our group, the genus Homo, is about two and a 355 00:19:03.279 --> 00:19:06.000 half million years old, and that's when we think our 356 00:19:06.200 --> 00:19:09.720 kind of modern metabolism starts shaping up. And so that's 357 00:19:09.799 --> 00:19:13.480 faster metabolism separates us kind of physiologically from the other apes, 358 00:19:13.599 --> 00:19:15.519 so we burn our energy faster. Than other apes do, 359 00:19:15.799 --> 00:19:19.000 and we think that that's to help support our big brains. 360 00:19:19.519 --> 00:19:21.759 We're more active than other apes are. We have bigger 361 00:19:21.799 --> 00:19:23.880 babies more often than other apes do. We live a 362 00:19:23.920 --> 00:19:26.039 lot longer, and that takes energy to invest in your body. 363 00:19:26.079 --> 00:19:29.240 So probably your modern metabolism kind of starts shaping up 364 00:19:29.279 --> 00:19:32.680 over the last two million years and everything is going great, 365 00:19:32.880 --> 00:19:37.640 and then you know, we build ourselves these crazy zoos 366 00:19:37.680 --> 00:19:39.920 that we live in today, and everything kind of goes 367 00:19:39.960 --> 00:19:43.200 to pieces. That's the short story. 368 00:19:44.319 --> 00:19:47.440 And when you say that we our metabolisms are speeding up, 369 00:19:47.519 --> 00:19:50.920 is that because our brains get bigger and they're kind 370 00:19:50.960 --> 00:19:53.119 of like a V eight versus a V six, like 371 00:19:53.240 --> 00:19:54.759 just using more fuel. 372 00:19:55.200 --> 00:19:58.960 No, we get more expensive parts. So it's the V 373 00:19:59.000 --> 00:20:01.319 eight versus the V six. We have a bigger brain, 374 00:20:01.720 --> 00:20:04.359 our rective systems are running faster, so we can have 375 00:20:04.400 --> 00:20:07.480 these bigger babies more often. We are more physically active, 376 00:20:07.519 --> 00:20:08.759 and so you need to be able to have a 377 00:20:08.799 --> 00:20:11.440 diet that's got a high enough energy content and be 378 00:20:11.440 --> 00:20:14.160 able to digest it down and absorb those nutrients. You 379 00:20:14.160 --> 00:20:16.839 have to turn those nutrients into atp to burn those 380 00:20:17.119 --> 00:20:19.519 So the whole system kind of has to get ramped 381 00:20:19.640 --> 00:20:23.400 up to be able to support a faster metabolism. And 382 00:20:23.440 --> 00:20:25.240 so we see that happening over the past two million 383 00:20:25.279 --> 00:20:25.599 years or. 384 00:20:25.599 --> 00:20:28.759 So we think, so one point four billion years ago 385 00:20:28.960 --> 00:20:33.640 you're far off. Slimy little ancestors engulfed bacteria and they 386 00:20:33.720 --> 00:20:37.240 made it ours and used it as a rechargeable battery 387 00:20:37.279 --> 00:20:41.240 that runs on hot dogs and flat white lattes. And 388 00:20:41.279 --> 00:20:45.160 then as we branched off into mammals, which branched off 389 00:20:45.200 --> 00:20:49.279 into apes, which branched off into the genus Homo millions 390 00:20:49.279 --> 00:20:52.519 of years ago, and then Homo sapiens three hundred thousand 391 00:20:52.599 --> 00:20:56.480 years ago, we started growing these bigger brains and babies 392 00:20:56.880 --> 00:21:00.240 and needed a faster engine, burning up more fuel to 393 00:21:00.319 --> 00:21:03.759 get us through our journeys of life. And in his 394 00:21:03.880 --> 00:21:07.720 book Burn, doctor Poncer describes his working with the Hadza 395 00:21:07.920 --> 00:21:11.079 hunter gatherer tribe in northern Tanzania, and I'll read you 396 00:21:11.119 --> 00:21:13.960 an excerpt of his description. He writes, the one thing 397 00:21:14.000 --> 00:21:17.400 we knew for certain going into the Hadza Energetics project 398 00:21:17.440 --> 00:21:20.000 was that life as a hunter gatherer is tough, like 399 00:21:20.039 --> 00:21:23.240 other hunter gatherers, and like all people prior to twelve 400 00:21:23.240 --> 00:21:26.960 thousand years ago, the hods that have no domesticated animals 401 00:21:27.039 --> 00:21:31.000