Book Review: Adaptable

Adaptable: How Your Unique Body Really Works and Why Our Biology Unites Us by Herman Pontzer
My rating: 3 of 5 stars

This book is written from the perspective of an evolutionary anthropologist, Herman Ponzer, PhD, who states that our ability to adapt to different environments physiologically explains how we have become so diverse. Even in these modern times, our bodies continue to adapt to various diets, activity levels, and environmental stresses.

You will enjoy this book if you are looking for an explanation of how the body works within the context of evolutionary history, genetics, environment, and culture.

Nine chapters cover how we grow and mature; how our brains develop and learn; how our hearts, lungs, and digestive systems deliver oxygen and nutrients; how we manage toxins, temperature, and water balance; how we move and reproduce; how our immune system keeps invaders at bay; and how we age and decline.

From a nutritional perspective, our access to high-calorie foods has overwhelmed our primal systems, underscoring the need for whole, minimally processed foods that align better with how our bodies manage energy. The author shows how diet quality intersects with other lifestyle behaviors, such as sleep, stress, immune function, and activity. Supportive habits can enhance how well the body adapts and maintains health over time.

One of the book’s broader messages is that humans have thrived on a wide variety of diets across different ecosystems, from high-carbohydrate plant-rich diets to mixed omnivorous patterns. The author’s research suggests that there is no single optimum macronutrient ratio for everyone, but rather flexibility based on individual biology and context.

However, general recommendations consistent with his evolutionary framework suggest that diets high in protein and fiber help control hunger and maintain stable energy levels. Additionally, ultra-processed foods can override satiety signals, leading to overeating.

Evolutionary explanations can be lengthy, and some topics may be controversial.

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