 All right, our first question is from Silverall training. What are your thoughts on the afterburn effect of exercise aka epoch? Do you really burn a lot more calories after a hit workout compared to what one would burn doing it during a low-intensity Steady-state cardio workout. Did I share did I share the article with you guys? I think he did I did didn't I share it on the show. So just like a couple weeks ago Men's I think it was men's health. I want to say it's men's health that came out with it Duckin fact-checked me. They they were hammering orange theory about this in fact cuz that was our big selling point Yeah, in fact orange theory has changed a lot of their marketing because of that which Ironically if you go back if you've been listening to mine pump long enough This was the bone that I had to pick with them way back when I was working with them was we came in of course Just like a typical company start working with them they have their whole training process and I'm in there with a lot of these like green trainers and they're talking about You know epoch and how amazing it is and I'm sitting back there going like really come on We've already we have we've already dispelled this. It's not even that that's not that big of a minuscule No, but they had built at that time their entire hype was around these the benefits of epoch and like how revolutionary it was and I'm and so they had they had the first few years that they had came out they had Marketed to this quite a bit and they've already redacted a lot of the stuff that they were saying before because of this and men's health Came out not that long ago. There it is right there. Yeah came out not long ago and was right It was just about a month ago. So they came out and they've been hammering them Over this and so yeah, the answer is no the epoch is I think it was in the 70s or 80s When it first came out when they first started doing studies around it. It's negligible I mean we're splitting hair difference on the benefits of that and so when you hear people talk about it Makes me chuckle it's based on a false paradigm of fitness and that's the this paradigm that the benefit of exercise It comes from the calorie burn while you do the exercise. This is a false paradigm, right? So people think okay, we learned a long time ago that in order to lose weight You need to create what's called an energy imbalance in other words You take in less calories then you burn or vice versa, right burn more cows you take in that means your body has to tap Into fat in order to make up the difference and you lose weight and so the paradigm was created that oh in that case Let's exercise a lot burn more calories. That's gonna be a very effective strategy for fat loss It's a terrible strategy never works for the following reasons number one You don't burn that many calories when you exercise. I don't care how hard you work out You're gonna burn maybe in an hour or 400 calories 500 calories. You may think oh, that's a lot of calories No, it's not four or 500 calories. You could eat and five you could drink that in five minutes It's not much it doesn't make that's a losing strategy It's a losing strategy So and in here's the other part if you're constantly trained to just burn calories your body is a very good job of Adapting slowing down its metabolism in many different ways even affecting the rest of your activity throughout the day to balance it out So what ends up happening is you burn 500 more calories a day? Let's say you work out every single day real hard for an hour Well, you find over time as your body actually balances out and you stop burning those extra calories Here's the paradigm that you want to focus on okay? You want to focus on this paradigm? What kind of adaptations is this exercise causing to my body and then what are those adaptations? What do they do for me? What's the benefit? Yeah, what's the carryover? That's it So if I'm training for endurance, what are the adaptations while I get more efficient with calorie burn? Which means you burn less calories. I Build more stamina that could be good if I'm an athlete or whatever What about resistance training lifting weights doesn't burn a ton of calories But what it does is it through the process of strength and muscle building it actually speeds up the metabolism So epoch although it is splitting hairs like Adam said doesn't burn them any more extra calories It's built on a false paradigm. So forget your calorie burn during your workout. That is not important at all Look at what adaptations your exercise even for the after because that that's what it stands for right? It's the it's post workout that they they try and in tout is that okay? You burn more calories. Yeah. Yeah, if your body, you know would burn on it Let's just say for hypothetical reasons it was 2,000 calories day when you do hit training it burns 2,300 calories in addition to what you burn in that one They're inflated numbers and they're and they're false time and not to mention too and we talk about this on the show all Time that don't matter what modality of training that you are doing the body adapts to that right? So any of the it's novel it's a novel stimulus that your body is responding to right away And yes, there's probably that benefit that you see with an extra amount of calorie burns But that's a limited window your body is going to get very adapted to that and then start, you know Slowing down the metabolism as a result. Yeah, so here's the here's the paradigm you want with exercise Does this improve my health? Is it improve my fitness? Those are important and also is this going to get my body to change in a way that's going to cause my metabolism to speed up So that I burn more calories all the time not requiring an hour of intense exercise And the but a form of exercise that does it is traditional resistance training So if your goal is fat loss or weight loss or maintain a lean body like most people Then focus on the adaptation. Don't focus on the calorie burn during or even after the exercise