 First question is from CW Bausermann. If you're not getting, if you're not able to get eight hours of sleep in a row, is it worth it to try to take a nap to make up for it? Well, okay, two things. First, you can't totally make up for lack of sleep at night with naps, but it does help a lot, okay? So it's not like you're fixing the problem. It's kind of like a band aid a little bit, but you definitely do get benefits. It's like supplements to whole foods. Yeah, it's something like this. You know what I'm saying? Like it's better than you not, right? But then whole foods are the way to go. Good nights, full nights, the rest of the way to go. Yeah, so let's say you get six hours of sleep and you don't nap and you compare yourself to getting six hours of sleep with a nap. You're gonna get better health. You're gonna be more alert, less inflammation if you add the nap. But if you compare that to a full eight hours of sleep at night, it's not gonna be as good. Now, Adam, when you had your Max is now, I mean, he's still a little guy, but he was just born not that long ago. Crazy how fast time flies, by the way. Sleep is obviously one of the first things that is just not the best when you first have a baby. Were you finding yourself napping? Were you doing anything like that? I actually didn't nap at all. And I'm actually, you're putting me on a front street here. I'm actually not a good example in this because it was only a short while, but the 30 days where I was home with Katrina was the only real 30 days that my sleep was really interrupted. She's taking that on completely herself. So she has managed, once I read to him at night after his bath time and I put him down sometimes, so we go back and forth on who puts him down. But after I put him down or she puts him down, the whole night shift, she has managed that completely. So I'm a bad example of somebody your typical fathers who talk about not getting sleep all the time. But when I was, I would adjust my eating habits and then also how I was training based off of that. So there has been nights, I haven't been 100% perfect with nights since we've had Max, and especially in the first 30 days. During that time, I was modifying my workouts. I was doing a lot of more recuperative stuff, working in, I mean, I was not training intensely when those first three days, because I already knew that I wasn't getting great sleep, like to go in the gym and hammer the shit out of myself too, not ideal. I know they recommend to new moms to nap with the baby naps to help make up for the lack of sleep at night. Here's the other part of naps that are awesome. Forget about making up for poor sleep. It does help, like I said, but forget that for a second. Naps on top of your good sleep that you get at night has muscle building benefits. Bodybuilders and strength athletes and strong men. You should put naps in naps. Yeah, don't fire. Have utilized a mid-afternoon nap for a long time and have found, they've all said that this is great for building muscle. This is great for recovery, but they need to be short. You don't want to go to, you don't want to go. I was going to speak to that because I don't know if you guys have done a stint of a nap where it was like an hour or half hour or 10 minutes. I always prefer the 10 minute naps because then you wake up and you're a little more energized versus if I go a little bit too long, it almost ruins the rest of my day in terms of me being more drowsy. Well, yeah, or you have the counter that sometimes if I were to get an hour or a two hour nap in the daytime, it screws up my sleep for the next night. Right, exactly. Then I can't fall asleep at nine o'clock, 10 o'clock at night. I'm wide awake till two in the morning. So sometimes I will, if I have a bad night's rest, I'll modify my workout, pay attention to my eating because I also notice I have cravings all the time and then just tough it out until the evening. And then I go to bed and get a really good night's rest. It's only when I have maybe a few days where I've strung together where I've had really terrible sleep where I'll probably end up in the middle of the day just being like, look, I'm just like so ineffective right now. I have to just shut it down. So I've got this down to a science, okay? So I love using naps to reinvigorate myself and to feel better for the second half of the day when I wanna give good attention to the kids and to Jessica when I'm home from work. So anything more than about 30 minutes, I wake up and I feel like out of it, maybe bad mood, a little groggy. If it's an hour and I wake up, I'm like a zombie until it's time to go to bed. So for me, it's between 20 to 30 minutes and here's what I do. Here's my hack, right? I go home, I get my headphones. I don't go into totally dark room because I don't wanna go so deep in sleep that again, I wake up like half asleep. Do you do like a brain FM? 100%, I put my headphones on, I go brain FM, 20, 30 minutes. It probably takes me about five to seven minutes to fall asleep, I have no idea. All I know is is about 30 minutes later, I wake up and I feel alert, I feel good and it doesn't, it doesn't interfere with me. You're such a getting that ram a lot quicker. You're such a bad example though, dude. You're the guy, like this dude, we're not even, anytime we're in a car. The plane hasn't, yeah, plane, a car, it doesn't matter, just you can sleep anywhere. We're sitting on the couch, we're all watching TV, kids running around, just falls asleep. In the minute you go to mess with him, he wakes up. Yeah, like a spidey sex. This is a weird soldier. Yeah, like a weird hack that you have. Dude, listen, brain FM, put it on 20, 30 minutes later. Yeah, I need that. You sleep and you wake up and you're great, you're totally good. Otherwise it takes me a little long. And again, I don't do it in a totally dark room because then I get too deep in sleep and it's hard to wake up.