However moderate exercise (and stress!) stimulates the body to activate trash/repair/rebuild mechanisms which improve health overall.
EDIT:
For example, aerobic exercise stimulates capillary growth lowering pressure required for blood flow. Periodic, moderate fasting triggers the elimination of accumulated fats which might have toxins built up in them (or have oxidized) Healthy, emotional stress teaches us to deal with inevitable tragedies.
I guess the problem of exercise (intense but short) vs chronic stress (moderate but 24x7) could have a similar explanation.
The body is extraordinarily complex, so I don’t think you can extrapolate that to anything else that uses energy.
Any garden variety gym rat will tell you that when you worked out you eat a lot more. And that may be the same for stress, but perhaps what your body does with the energy when you exercise is different.
As mentioned the Goldilocks zones are where you’re not forcing the body beyond what it can safely allocate to exercise in a day without causing stress in other processes. Generally though that Goldilocks zone is significantly greater than most people do in exercise in a week, but would typically fall in the zone of “moderate” exercise from a clinical point of view. This is effectively 3-6 times the expenditure of energy from rest for 150 minutes per week spread over a week for at least 10 minutes of moderately strenuous exercise at 70% heart rate per session. Most people in their 40’s or 50’s would typically find this fairly grueling, but that’s because of that homeostatic adaptation - the body resists changing its homeostasis and induces all sorts of negative experiences during the adaptation phase. Once you’ve adapted the opposite feelings present for the same reason - you begin to crave a routine of exercise because you body resists the adaptation to a more sedentary life.
N.b., This is why while exercise definitely helps lose weight, it’s primarily by managing inflammation and mood. This is why the only significant way you can lose weight over time is to reduce caloric intake materially under your homeostatic energy consumption.
I'm not saying that to be snarky. Just as an FYI that it can be kinda hard to even describe how one came across this knowledge. Like asking someone how they know LC circuits act as a resonator.
And I guess exercise science is even less popular than physics. You can find the latter on Wikipedia, and a bit of the former too:
https://en.m.wikipedia.org/wiki/Exercise_physiology
There is a lot of great YouTube content about exercise physiology too, if you can cut through the "bro science" ecosystem.
300 calories is about the same as 30 minutes of zone 3 cardio (70-80% max heart rate, i.e. pretty high perceived exertion).
Most people in an exercise routine would only do that a couple times per week.
An "overactive" brain, day in day out, could add up to more than most people deliberately exercise.
Meanwhile, being in a stressed state that reduces executive function is going to lead people to the quick, easy, hyper palatable, high energy density, unhealthy food options available.
Their videos have a section where they link the sources. In this case https://sites.google.com/view/sources-workoutparadox