 First question is from fit Vic if you're training diet and programming are all pretty close to being a hundred percent How negative of an impact is only sleeping six hours five days a week have I'm making muscle gain such a hard question I know you know you know 22 percent. Yeah, actually so I'm gonna change the last part because there's a little bit of an individual Variance with with appropriate, you know levels of sleep or optimal levels of sleep Believe it or not. There are people very small percentage of people who do well on less sleep than other people But it is a very small percentage vast majority of people need about anywhere roughly eight hours of sleep But let's just change the question. Let's say Workout diet, you know, everything's perfect, but you're not getting a good sleep Your sleep is let's say 25% less than you need. How much of an impact will that have massive tremendous impact You are severely hampering your body's ability to adapt build muscle It doesn't want to burn body fat. It doesn't want to get rid of its insurance policy against stress your Hormones are definitely gonna be out of whack and men this means testosterone levels are gonna plummet and women Your progesterone estrogen levels are all over the place Insulin insensitivity happens You can sleep is it's it's up there with food and water Where are the building and repairing and restoring that that's where that all happens. So like to just You know focus on like breaking the body down implementing the stress Like you need that recovery process to really get you to then adapt and get stronger I feel like this person knows the answer better than we do though I mean to you because there is such an individual variance here And I don't and if I don't know maybe this is enough sleep for this person And if you're doing everything else like they say a hundred percent And you're not at your fitness goals or you're not where you want to be then obviously sleep is making a huge difference And that it could be the difference maker and you getting to your results now If you're in incredible shape and you feel amazing and you just hear us talk about the benefits of sleep And you know you could get more and you're not it may not be as crucial to you It may not be that as big of a deal is could it make a difference? Yeah I can make a difference it what percentage of that or how much it could be limiting You would probably know better than anybody else because if you're doing everything at a hundred percent and the only thing you're missing Any affirmation if you if it's working exactly that's what I'm saying like if he's if this person is in incredible shape They feel amazing and they're just not getting eight hours of sleep every single night And then they're asking that question. You're probably okay, dude. You're probably doing just fine But if you're asking this question, you're doing everything a hundred percent But the sleep and you're still not where you want to be as far as your peak fitness or mental clarity or strength And you're still trying to pursue a goal and you're not there Well, this could be the key that unlocks that boy. This is something that my Opinion and perception changed on radically as it became a more experienced trainer, you know, I would when I was younger I didn't think this mate. This was a big deal Then again, I was living on, you know, ephedra caffeine, you know supplements and I was also in my 20s But, you know with clients I can I mean I can't tell you how many times I saw sleep make Profound differences in my clients I have I had men that out that would get the hormone levels checked and all they did was get more sleep And you'd see a 30% increase in testosterone I had clients who whose bodies stubbornly held on to body fat even and we had to be very careful with cutting too Many calories and are we doing the right amount of cardio and lifting weights and what's happening? Then all of a sudden they sleep right and then the fat falls off their body, you know, at least in comparison to how Do you think this is an age thing? Do you think that there's a point where if this becomes far more crucial for us? You think that's part of why this is yeah, because we're solidified in our routines You know, I feel like we're a little bit more trying to figure out what the routine is gonna be when we're younger And we're trying to like put it all together But yeah, we just get like really hardwired and I go to work. I'm under, you know, these fluorescent lights all day I just kind of get into that pattern where I don't really change as much and so then it's like really crucial that you have these Implemented habits that you establish that like allow you to gain benefits like sleep I just always I'm always playing that game right of you know If I would have pieced this together when I was 20 would I have made huge gains or would I made a huge difference? Or was I just so resilient at that point in my life that I was able to Make the same kind of gains and still get by with not doing all these things I always wonder that like and am I more aware today because because I'm more aware and actually more in tune with my body Was I always having those terrible shits? Was I always having those terrible nights of no sleep and like was it really hindering my gains or am I just so aware of it today? Or is it now that I'm all that in a row, you know What if all of it was a lined up and you were aware of all that when you're younger like I'm sure the gains would have been Substantially, I think it makes a huge difference. Look at diet, you know I mean Adam you've in the past before you competed you did Cycles of gear and you trained and you ate and you didn't accomplish anywhere near the physique You did right when you were older and you didn't use nearly as much Antibolic steroids and it was all because your diet and your training were different You know I mean so I think it makes a big difference and here's the other part when you were younger I don't know about you guys, but this is true for me when I was younger had less Responsibilities at home. So although I slept five hours a night when I was working on my day off. I slept a lot Yeah, I can't do that with kids and now, you know, I remember that back. That's a good point There's there was many Saturdays or Sundays because I went so hard in the paint for three or four days in the straight that I could just Oh, I'm just gonna sleep all I slept a lot and I was in the sun a lot I felt like I got better sleep when I was out, you know an active in the sun It just made my deep sleep happen more. Yeah, you just can't take naps and sleep in when you're older and you have kids You know time for that shit