Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Lose Fat vs. Burn Fat (Randle Cycle, Low-Carb, and Fasted Training) | Ep 327

May 28, 2025

Discover the crucial distinction between fat burning and actual fat loss. Learn how the Randle Cycle impacts metabolism and why fasted cardio isn't a guaranteed solution. Explore the truth behind low-carb diets; while they can increase fat oxidation, they don’t always lead to better fat loss results. Instead of focusing on short-term processes, shift your mindset to optimize for actual fat loss outcomes. Get ready to debunk common myths and arm yourself with science-backed strategies for effective weight management!

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INSIGHT

Fat Oxidation vs Fat Loss

Fat oxidation is the use of fat for energy in the moment, while fat loss is the net reduction of body fat over time.
These processes don't always align; you can burn fat during exercise without losing body fat overall.

INSIGHT

Randle Cycle and Fuel Preference

The Randle Cycle explains the metabolic competition between glucose and fatty acids for fuel.
Your body prefers burning glucose if available, suppressing fat burning temporarily.

INSIGHT

Energy Deficit Drives Fat Loss

Fat loss depends on overall energy deficit, not the type of fuel burned at the moment.
Low-carb diets shift fuel use but do not guarantee fat loss without calorie control.

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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

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