⭐ Leave a 5-star review on Apple Podcasts (by May 31) for a chance to win a free protein supplement in our monthly giveaway!
--
Confused about "fat burning" versus actual fat loss? Learn why you can be "burning fat" during workouts while not losing body fat.
Today I break down the difference between fat oxidation (using fat for fuel) and fat loss (reducing stored body fat) that most people misunderstand.
You'll discover how the Randle Cycle affects metabolism, why fasted cardio isn't the magic bullet you've been told, and what really determines whether your body sheds fat... regardless of what fuel you're burning in the moment.
We clear up some misunderstandings about low-carb diets (keto and carnivore), being fat adapted, and what's actually most important for fat loss.
Main Takeaways:
- Fat oxidation (burning fat for fuel) and fat loss (reducing stored body fat) are completely different physiological processes
- The Randle Cycle explains why carbs temporarily suppress fat burning, but this doesn't make low-carb diets superior
- Low-carb diets increase fat oxidation but don't produce better fat loss results when calories and protein are equated (in fact, sometimes the opposite is true)
- For successful fat loss, focus on what directly influences body composition
- Adopting an engineering mindset means optimizing for outcomes (fat loss) rather than processes (fat oxidation)
Timestamps:
0:01 - Why burning fat doesn't always mean losing fat
3:14 - Fat oxidation vs. fat loss
5:09 - The Randle Cycle and fuel selection (glucose vs. fatty acids)
9:36 - Low-carb diets and fat loss
13:42 - Any benefits of fasted cardio (beyond fat burning)?
15:04 - What actually determines fat loss
16:25 - Optimize for outcomes, not processes
17:55 - What you measure vs. what matters = more freedom
Support the show
📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.
🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a question or find Philip Pape on Instagram
