0:06

Hey guys. Welcome. Welcome to today's

0:08

episode of the Lifting Lindsay podcast.

0:11

Today's episode is going to be another fun fact

0:13

Friday, and the whole point of this

0:16

was to share a fun fact that

0:18

was like 10 or 15 minutes, and

0:20

I think so far I have never kept

0:22

it to 10 to 15 minutes, so

0:25

I'm doing something that's kind of like mind

0:28

blowing for me. I'm actually

0:30

writing podcast notes

0:32

to follow. Okay

0:34

guys, do you know what's really funny?

0:37

I was talking to a friend, um, a

0:39

few months ago who also has

0:42

a podcast and see, I'm already

0:44

going off on a tangent. I'm already going

0:46

off. Is this story on my

0:48

notes to share with you? No, but that's

0:50

okay. 'cause this is, this is why we're

0:52

here, right? Are we here for the tangents?

0:54

Are we here for the information? A little bit of both.

0:57

I don't know. You'd be this judge, but I

0:59

always go off on tangents anyway.

1:02

It's funny 'cause me and her were talking about our podcast

1:06

and our different podcasts and approaches

1:08

and she was telling me, well, my

1:10

podcast notes and I'm like, your notes.

1:12

And she's like, well, yeah. I

1:16

write down like what I'm gonna talk about and what I'm gonna

1:18

say and the points I'm gonna make, and some

1:20

like things I'm gonna share. I'm like, oh,

1:24

oh, okay. That's probably a smart thing

1:26

to do. I usually

1:29

start out with a question. Somebody

1:32

has a question about, fat

1:34

loss, building muscle, and then I

1:36

honestly usually just share

1:40

what I know off the top of my head.

1:42

Now, sometimes I will be like,

1:44

oh, I'm talking about this study,

1:47

so I should have this study in front of me,

1:50

and maybe I'll share like quotes there. But

1:52

it was just so funny as she's talking

1:54

about, well, yeah, you, you write

1:56

out the flow of the show and

1:58

you, you write out this and that,

2:01

and the main points. I'm like, oh,

2:04

is that why your show is so much better

2:06

than mine? Mine? It's just a

2:08

compilation of Lindsay's tangents.

2:12

So, so I'm, I'm doing

2:14

it guys. I have it written down.

2:16

Is this, is this what it feels like

2:18

to be like a grownup, an adult? We

2:20

do things like this. We, we

2:23

have like structure to our lives.

2:26

We plan things out. This is just

2:28

not the, the Lindsay Parker way.

2:31

I usually just fly

2:33

by the seat of my pants, I'm not gonna lie. Anyways.

2:36

It is really funny how we

2:39

live our lives sometimes. So

2:42

here we go guys. We

2:44

are gonna be talking today about,

2:46

I love how I'm like, I'm gonna keep this under 10 minutes

2:48

and I have already wasted two and a half minutes

2:51

on a tangent already. This is gonna be

2:53

fun. This is, this is, but you're, you're

2:55

here, you're in it. I guess

2:57

you, you could leave at any moment, but this

2:59

is gonna be really cool. You don't wanna leave because

3:01

we are gonna be talking about the difference between burning

3:04

fat versus

3:06

fat loss. What?

3:09

Now? I know some of you're sitting there thinking, wait,

3:11

wait, wait. It's, it's the same thing, Lindsay,

3:14

are we just splitting hairs?

3:17

No. No, we're not. In fact, I

3:20

actually think that this is an important topic. I

3:22

really do enjoy educating

3:25

you guys. I want you guys to go

3:27

into social media world

3:31

being so educated. You

3:33

can call BS as soon as you see

3:35

it. That is really, really important

3:37

because you have to understand,

3:40

um, I'm very picky about who I follow.

3:42

I try not to spend a ton of time

3:45

on social media, so to be honest,

3:47

I don't, I don't realize

3:50

at times I can

3:52

be naive to the amount

3:55

of horrific, information

3:59

that's being pedaled by people who have

4:01

literally millions of

4:04

followers. And I,

4:06

I did kind of get lost in a rabbit

4:09

hole the other day where

4:11

I was shocked, literally

4:14

shocked by the horrific

4:17

bad information

4:20

that, and this person. Their

4:24

information got like 150,000

4:27

likes. Like

4:29

we are not educated

4:32

enough in general

4:36

on health and fitness to be able

4:38

to navigate the

4:40

marketplace of ideas that is

4:42

TikTok and Instagram and all of that, meaning

4:45

that anybody who has an idea has a voice. We

4:49

are just, general

4:51

population, just not educated enough

4:53

to spot poor

4:56

information from good information. And

4:59

I was even, uh, following

5:02

a friend and she posted

5:04

this podcast by probably

5:06

one of the worst health,

5:11

um, I, I don't even know what to call

5:13

him. He, he

5:16

pedals the worst health

5:18

information. I

5:20

mean, it is horrific.

5:22

And she's like, this is the best podcast

5:24

ever. Everybody needs to listen to this. And

5:26

I'm like, no. A piece

5:28

of my soul is dying. And

5:32

I, I, I never know, like, should I reach out

5:34

and be like, just so you understand,

5:37

he cherry picks information in

5:39

studies, literally quotes,

5:43

parts of studies where

5:46

the researchers are saying, this is

5:48

the bad information, this sentence.

5:50

And he goes, oh, see, this study says this.

5:53

Literally like, whew,

5:57

piece of my soldier dies. So

5:59

I really want to help educate people so that

6:01

they can, they can filter through poor information.

6:04

Now, burning fat, like

6:06

I said, is not the same as fat loss. And

6:09

why is this an important topic? Well, because

6:11

we are inundated with. Uh,

6:14

diet saying this

6:16

diet will burn more

6:18

fat. That's,

6:21

that may be true, but

6:24

does that equal more fat

6:26

loss? No. This

6:29

exercise program will

6:32

quote, unquote, burn more fat.

6:34

That may be true, but

6:36

then why are these people coming to me

6:38

saying, I'm doing all the fat

6:40

burning diets? Exercise,

6:43

why aren't I losing

6:45

body fat? Because they're actually

6:47

different. So let's

6:49

really dive into this, break this

6:52

down, find out why. So let's, let's

6:54

start by defining terms. What

6:57

does fat loss actually mean? Fat loss

7:00

is the reduction in

7:02

body fat. Fat

7:05

burning is something else.

7:08

Fat burning. Is that the process

7:12

of dietary fat

7:14

or stored body fat being

7:16

used as an

7:19

energy source in

7:21

the body? And we're gonna break this

7:23

down even further 'cause I wanna make sure that

7:25

you understand. So

7:30

let's talk about fat metabolism.

7:33

So fat stored

7:36

in our bodies in fat

7:38

cells in the form

7:41

of triglycerides.

7:44

Triglycerides are

7:47

a glycerol molecule

7:50

and three fatty acid changed.

7:53

So they're kind of hooked. They're hooked

7:55

together. You can think of the glycerol as

7:57

the backbone and hooking

7:59

these fatty acid chains together.

8:03

Step one of

8:06

the quote unquote fat burning process.

8:09

Step one is

8:12

lipolysis. It

8:15

is the breakdown of

8:17

the triglyceride, so it's

8:19

splitting the glycerol backbone

8:22

from the fatty acid shades. So

8:25

there are now free fatty

8:27

acids that are distributed

8:29

into the bloodstream. Step

8:33

two is called beta oxidation.

8:38

This is in the mitochondria,

8:41

the breakdown of fatty acids to be

8:43

used as a TP as energy.

8:46

This is when

8:49

they are referring, referring to,

8:52

um. Burning fat. This

8:54

is the process. Now, step three is just

8:56

kind of an interesting one. I just kinda wanna throw it

8:58

out there. There's, this is very,

9:00

very basic. There's a lot of steps going on

9:02

in between all of this, but these are, these are the

9:05

basic ones that I feel like you need to

9:07

understand. Lipolysis is the

9:09

breakdown of triglycerides that are being stored

9:11

in the fat cells. Now it goes

9:14

out to the bloodstream. Then you have

9:16

beta oxidation that's

9:18

happening in the mitochondria. It's

9:21

breaking down the fatty acids to

9:24

be used as energy.

9:26

Now I just kind of wanna throw this in there 'cause I

9:28

think it's really fun. The byproducts

9:31

of fat metabolism. How

9:33

does it leave your body? Have you ever wondered that?

9:35

How does, how does this actually,

9:38

okay, so it's used as, as energy.

9:41

How does it leave the body? Well,

9:45

it, it leaves it in a few ways as

9:47

water through your skin when you sweat.

9:51

Kidneys when you urinate. Okay?

9:53

So it's actually leaving through sweat

9:57

and, and peeing out

10:00

in the morning. When you go to the bathroom and you're peeing, you

10:03

are releasing the byproducts of

10:05

fat metabolism. Isn't that so funny? This is

10:07

how fat leaves the body. It also

10:10

leaves the body as carbon, uh, carbon

10:12

dioxide, CO2, through your

10:14

lungs when you breathe. So.

10:17

Those are ways that it, then the

10:19

byproducts leave. Right. So

10:22

now I've gone through burning fat, and

10:24

you're like, okay, Lins. Like I, I get

10:27

that. So

10:29

we're burning body

10:31

fat from the sa fat

10:33

cells. Well, that,

10:35

that leads to fat loss. It

10:38

is a piece of the puzzle. Yes.

10:41

Just because you burn fat

10:45

does not mean your body

10:47

will see a reduction of

10:50

overall body fat. So

10:52

it's super important to understand that

10:54

fat storage and fat burning are not

10:56

static systems in the body. We actually

10:58

go back and forth between. Burning

11:01

fat, storing fat, burning

11:03

fat, storing fat. You are

11:05

fluctuating back and forth

11:08

between fat burning and fat storing all

11:10

day. Now, how

11:13

much fat loss we see

11:15

depends on who wins? Do

11:18

you get more fat storage or

11:21

more fat oxidation?

11:24

Which do we get more of?

11:29

Think about it this way. I'm a very visual

11:31

person. Think about it

11:33

this way. If

11:36

you had a big bucket and

11:39

it is full to the very, very top

11:41

of water, think about that

11:44

as fat storage,

11:47

and you're like, well, I wanna see this reduced. I wanna see

11:49

the reduction, so I'm

11:51

gonna poke a hole in it in the bottom.

11:54

That is kind of, that, that fat

11:56

metabolism, the, the, uh,

11:59

burning fat and it

12:01

starts seeping out

12:03

and you start seeing the reduction

12:05

in these fat cells, right?

12:08

You start seeing the water come down. But

12:11

the, the problem with that is,

12:13

like I said, it's not just the body's

12:17

in a state of constantly burning fat all day.

12:19

It goes back and forth between storing

12:22

and using. Storing using, it's

12:25

the same exact thing as with with protein

12:27

and aminos and turnovers turnover,

12:30

right? So, and it's

12:32

the same exact principle. So

12:35

as this water comes out, you

12:37

also have water coming in,

12:41

and if the rate is

12:44

equal. Then

12:46

the, the water is gonna stay near

12:48

the top. Nothing will change. If

12:51

the rate of water coming in is

12:53

equal to the rate of water going out,

12:56

then actually nothing

12:58

will change. So

13:01

this is that whole

13:04

energy out. If

13:07

it's equal to energy coming in,

13:11

then you are going to maintain. You're

13:13

gonna maintain your weight, your body

13:15

fat. Now,

13:18

if we slow down the rate

13:20

of water coming in and

13:24

the rate of water going out is

13:26

higher, then

13:29

you are going to see the water

13:31

come down, down, down, down. You

13:33

are going to see fat loss. So

13:36

at the end of the day, that

13:39

illustration is showing. It

13:41

still comes down to

13:44

energy out needs

13:47

to exceed the amount of energy

13:49

coming in AKA food coming

13:51

in. So you can't just

13:53

sign up for, oh, well this certain

13:57

nutrition plan

14:00

says that all lose, I'll

14:02

burn more fat by eating

14:05

this way. So I'm just gonna eat that way. Well, you

14:07

still have to be in a calorie deficit. Body

14:10

still has to, at the end of the day, the

14:13

end of the week, the end of the month, be in

14:15

an overall energy deficit.

14:18

Well, I'm gonna sign up for this, this

14:20

program, because it says it's a fat loss program,

14:23

or it says it's burning, burning fat.

14:27

It may, but at the end of

14:29

the day, it may increase

14:31

the hole so that the

14:33

rate of water coming

14:36

out. Faster.

14:38

But at the end of the day, if you

14:40

turn the the sink up and

14:43

are eating just as much as it's going

14:45

out, you're not gonna lose body

14:47

fat. So that's why

14:49

I think that this topic is actually really important

14:53

because I really want to drill home

14:55

this idea that just

14:58

because a program promises,

15:01

um, you're gonna burn fat, doesn't

15:03

mean you will lose. Body

15:06

fat just because a diet says,

15:08

well, you'll burn more

15:11

fat doing keto because

15:14

this is what your body is

15:16

now becoming adapted

15:18

to, is utilizing and burning

15:20

more fat. Yes, that is 100%

15:22

true, but at the end of the day, if you are not in a

15:24

calorie deficit in in

15:27

this diet approach,

15:30

then you will not see the

15:32

fat loss that you want to. So

15:35

just because you're fat adapted doesn't

15:38

mean it's the same principle as when people say,

15:41

well, if you do

15:44

fasted cardio during

15:46

that time period, you will burn more

15:50

body fat. True.

15:53

But at the end of the day,

15:55

if the amount of nutrition coming in

15:57

is matching the amount of calories

15:59

being burned, it doesn't matter

16:02

when you do the cardio. It

16:04

doesn't matter that you are quote

16:06

unquote burning more

16:09

body fat at that time. At

16:12

the end of the day, it is still about

16:14

energy balance can,

16:17

and that's why it is so important

16:20

to really focus on

16:22

to controlling energy balance,

16:25

not by what more can I do

16:27

in the gym? How many hours

16:30

can I add to. Cardio

16:32

this week to burn more. Most

16:35

of us don't have that time. We

16:38

just don't. And to be honest, if

16:42

I have extra time, I

16:44

don't want to be spending it doing

16:47

those things. Now, somebody else might, they

16:49

might really enjoy it. Me

16:51

personally, if, if somebody said,

16:53

Hey, Lindsay, here's an extra hour, two hours

16:56

a day, I would be like, I am

16:58

going to, this is okay.

17:01

I wanna sleep. I wanna

17:03

spend time with my family. Like honestly, that's where

17:05

my mind goes. I want more sleep and I want more time with

17:07

my kids or my husband.

17:09

Like that's what I want to connections

17:12

and sleep. Those are my most important things in my life.

17:15

So I really hope that this

17:17

has helped. Open your eyes. Next

17:20

time you see somebody promise a

17:22

fat burning diet, fat

17:24

burning training program,

17:27

you now know. That

17:29

it doesn't matter how much fat

17:32

burning you induce if,

17:34

because here's another thing too that we didn't even

17:36

talk about. Usually

17:38

the more fat burning,

17:41

the, the more calories you

17:43

burn throughout the day for

17:45

the first few days, your, your body,

17:48

uh, as far as hunger may

17:50

remain the same, but after

17:52

a few days after a week, what

17:55

happens is your body really does

17:58

want energy balance.

18:01

And so it's like, oh, I've noticed that your

18:03

body doesn't care that you want to lose body fat.

18:05

It just cares about survival and

18:07

perpetuating our species, our species

18:09

that is literally all it cares about. And

18:12

so if, if it notices

18:15

this dip in, in

18:17

energy levels, this dip of

18:19

you are using a ton of

18:22

quote unquote fat burning. Gonna say, oh,

18:24

okay, I need to send more hunger

18:26

to this person. Hunger signals so

18:29

that we can eat more. They, they need to eat

18:31

more. And

18:33

so then all of a sudden you find that no matter how much

18:35

you're burning, well now you're just

18:38

hungry for more. You're just eating

18:40

more. So

18:42

that's how the body kind of, no,

18:44

we're gonna manage this. We're gonna manage energy,

18:47

and we are grateful for these systems, guys.

18:49

These are, these are blessings in our lives, actually.

18:52

The body knows what it's doing, so

18:56

it really wants to keep energy

18:58

balance. This is why I say that

19:00

the, the best way

19:02

to actually manage

19:05

and drop body

19:08

fat, lose fat

19:12

is going to be by controlling

19:15

and being more mindful of the energy

19:17

coming in, the calories

19:20

coming in. That's

19:23

actually going to be a much

19:26

better way because you

19:28

can't control the hormone shifts that

19:30

are going to increase your hunger

19:33

because it, the body wants, uh, balance,

19:36

right? So anyways, hopefully

19:39

this is giving you greater insight into,

19:41

oh, when I see these people saying, well, this will

19:44

burn more fat. It does. It actually, at

19:46

the end of the day, it doesn't matter if you can't control

19:49

the energy coming in. It

19:51

just doesn't. So I hope

19:53

when you see those things, you're like, oh, that doesn't really

19:56

matter. Actually, at the end of the day, if

19:58

these other things aren't on point. So

20:01

that doesn't really apply to me. So

20:03

this also can be a really good aha

20:06

moment for you of, oh man,

20:09

that's why I'm not seeing

20:11

changes in my body. My, um, I

20:13

had somebody close to me express

20:16

that the other day. She's like, I go to the gym and

20:18

I literally, I. Kill

20:21

myself. And I look

20:23

around at these people. They do

20:26

one set and then they sit there

20:28

for two minutes, but they look

20:30

way better than me. And she's like,

20:32

I'm, this is, and in her mind,

20:34

she's like, I've tried everything. Nothing

20:37

works for me. My body's

20:39

broken. No, it's not. It's,

20:42

it's that you have to learn how

20:45

to control that energy coming in.

20:48

No matter how much energy you expend,

20:51

no matter how, how much

20:54

body or how much

20:56

fat you consume to become fat adapted,

20:59

no matter how much fasted

21:01

cardio you do, at

21:04

the end of the day, if you

21:06

are not controlling energy coming in,

21:08

it doesn't mean much. Now does

21:11

it help you cardiovascularly? Yeah.

21:14

Awesome. You are going to be so

21:16

like. Aerobically fit.

21:18

And that is cool. That is cool

21:20

because that helps you be healthier.

21:24

But if this is about the

21:27

way you look, well, then you have to

21:29

control that energy coming in better.

21:33

Okay, guys, you guys are awesome.

21:35

I really appreciate you. Um,

21:38

if you have made it into, you

21:40

know, the 22 minutes.

21:42

Good for you. You're awesome. You're my people. Thank

21:44

you so much for joining me today on The Lifting Lindsay Podcast.

21:47

If you have found that this is useful

21:50

information, please share it with

21:52

those that you feel like could really

21:54

learn from this. Also,

21:56

if you have any questions, go ahead and shoot

21:58

me a DM on Instagram.

22:01

You can follow me at lifting.

22:03

Lindsay, and if you

22:05

would like to learn more about nutrition,

22:08

have access to my courses

22:11

on fat loss, on

22:14

maintenance. I'm working,

22:16

uh, on builds. I am

22:18

in middle of working on and halfway through

22:20

a course that I, that I'm putting up,

22:23

um, on my

22:25

Be Strong membership. I would really encourage

22:28

you to join that membership,

22:30

join that community. You can

22:32

upload form videos.

22:34

You have access to me through lives,

22:37

and you also get optimized

22:39

training programs that help with muscle

22:42

and strength and help you age

22:44

well and choose, uh,

22:47

optimal exercises

22:49

to keep you healthy and strong. I'd

22:51

love to see you in that community.

22:54

You guys have a great week.