 Next question is from Connie Chihuah. In addition to building muscle, are there other ways to speed up the metabolism? Yeah, so that's the number one way, right? The most effective way. And I know there's a controversy, like, oh, it doesn't burn that much more calorie. Bullshit, okay, it's total bullshit. You talk to any coach, any trainer, anybody who's worked with people for longer than five years and they'll tell you, yeah, when I get my clients to build muscle, they can eat a lot more calories and they can stay leaner a lot easier. A lot more than what the study showed. Yeah, that doesn't equate. Again, my experience is in the opposite. I mean, I'm sedentary most of the day. I know I lift weights for an hour, but for mostly I'm very sedentary. I still can eat, no, I'm definitely not burning a lot of calories through activity, but because I have so much muscle, I still can eat a lot of calories in comparison to the average person. The average person has as many calories as I did every day, they'd be obese or overweight. Now, do you think that there's other factors that, and that's why? Because when they tease that out there, just measuring how much energy muscle is using when there's other factors. For example, when you're on a workout program and you're trying to build muscle and you are building muscle, it means you're probably eating better. And if you're eating better, there's a good chance that your digestion is a lot better. And so do you think that is also a factor in what we see as coaches, you know, like, oh, my client, I got him for the last three months, we've been following this plan, diet's dialed in, they've built five or six pounds of muscle and oh my God, they're eating 600 more calories. That doesn't line up with what the studies say about muscle. But do you think that's because there's other factors like digestion that's, I think it goes deeper than that, right? I think if you are, so there's a, and this is something I think we're gonna start to really learn more about in the future. But your, our metabolism, our body has this range of how many calories it can burn and it can make itself more efficient or less efficient with calories. So when your body becomes less efficient with calories, it essentially wastes more energy. When it becomes more efficient, it literally becomes more efficient. It conserves more calories. So simply increasing your calories. Okay, so if somebody eats a little more, their body tends to burn more calories. Okay, it's a small effect, but we see it. Restricting your calories for a long period of time, you will start to see, even before muscle loss, you'll start to see the body start to burn a little less calories. I think the entire process of building muscle, sending the signal, building the muscle, eating more calories, a little bit more protein, being properly recovered too. Sleep has to be a factor and all that for balancing hormones and everything to contribute to raising your metabolism. Like you said, the entire process of pursuing, building muscle, I'm sure, all those components have a factor. Right, because hormones, will they affect your metabolism and speed it up? I guess in the long term, you'll probably notice if a hormone like testosterone, for example, or growth hormone starts to build muscle. But really what it's doing is it's signaling the body to do different things with the calories you eat. So if my testosterone is optimal, then my body's getting a signal to build more muscle. So more of my calories that I consume are gonna go to muscle. And that, in turn, then speeds up my metabolism. We'll also be healthy, right? Absolutely. Yeah, if you're fighting yourself internally, that's a lot of wasted energy expenditure. Yeah, so here's the other end of this. Doing things that make you unhealthy will can make your body want to conserve more calories. So speeding up your metabolism, well, okay, you brought up sleep, Justin. If you get little sleep and it's shitty sleep, there's a few things that happen, we know. Number one, it does change your cravings. We tend to crave more hyperpalatable food, probably because we feel crappy and it makes us feel better in the short term. But even beyond that, right? If you're sleeping little, the body perceives that as a stress. When your body feels like it's under a lot of stress, hormone profiles change, and your body wants to conserve energy when it feels stressed, probably because for most of the time humans have been on earth, if we were stressed, it probably had to do with the fact that we couldn't find food, right? That was probably one of the main sources of stress for us, at least chronic stress, is that, oh, we can't find food. So the body starts to learn to conserve calories. So if you get shitty sleep all the time, what'll end up happening is your body is storing more calories or trying to, simultaneously also trying to get you to burn less calories, eventually causing muscle loss, because muscle is more of an expensive tissue. So it's like your body's saying, okay, we need to become more efficient. There's a few things we can do, and then down the road it's, okay, let's get rid of muscle. We don't need to burn in many calories, this person's under stress. So over time, you start to kind of store more calories. And you throw on top of that, your cravings start to change. So yeah, I mean, you wanna be healthy, you wanna get good sunlight, make sure your nutrients are balanced in your body, you're not lacking any nutrients, you have any deficiencies. And then again, of course, building muscle. I can't tell you, look, if you have worked in a gym for a while, I remember after about five or six years working in gyms, I would see these people, and we had, there were like terms for them, like cardio bunnies, right, was one term. These were people that were consistent. They're some of the most consistent people that came to the gym. They'd come in same time every day and they do cardio. One hour of stair master. Yeah, one hour of cardio and then they leave. It's like they're religion. And you would notice that often, their bodies never changed and they would often be skinny fat. Now, you know, being somebody who's very involved in the gyms that I ran, I always knew my regular members. I always made it a point to talk to people. So I became friends with some of them and I talked to them and we talk about diet and there were more than a couple of times where these cardio kings and queens that would come in because you'd see the guys doing it. They'd have a little bit of the beer belly but they're doing their cardio and the girl. Yeah, that sweats on everything. Yeah, and I would ask them about their diet. And there were like a couple of them, more than a couple, that actually tracked their food. And I would look at their nutrition logs and the women were eating like 1,000 calories. The guy was like, you know, 1,500 calories. And yet he would talk to me and say, I can't lose this last 15 pounds of body fat. I do an hour of cardio six days a week. Sometimes two hours of cardio. It's not coming off. I'd look at their diet and be like, well, we need to just teach your body to burn more calories. This is what you're doing now is maintaining your 15 pounds of body fat that you need to lose. Let's switch it up. And I actually got a couple of them to change their routines to lift weights. And then low and behold, the body fat came off their body.