 One of the things I found being grossly overweight, I'm terribly obese, is that I have not been able to manage stress and a lack of sleep to the point that I've been able to out-exercise or out-diet those two, and I know I've done tremendous work towards changing that factor to the point that I've gone through a sleep study and everything else, and if you look at my bathroom counter, I look like an attic. I'm not kidding. I probably have 30 different supplements on the counter, vitamin D, magnesium, any litany of amino acids and stuff like that. One of my questions is, I had taken a series of doses of melatonin. You talked about melatonin being responsible for sleep and everything else, but my concern was the macro dosing of this stuff over a period of time and the fallout effects associated with estrogen and stuff like that, and I think you kind of relatively answered the question that you're not a big supplement guy. Can you talk to that, or am I going to be kind of hinged on trying to figure all that life hacking stuff out on the margins, and that's best served going to the middle on the basics? No, no. I love the question, and I work with people like you every day. It's going back to creating sleep, making sleep your number one priority. Exercise for losing weight is very inefficient. You cannot keep up with trying to lose weight and exercising. You'll just burn yourself out by doing so because you can consume, you know, five, six hundred calories in one meal, and if you work out really intensely, you might be able to burn that off in an hour maybe, right? So it's just, and then it just can never keep up. So it's funny because that's how I got to this point because we're working with people for so long and just exercise and not getting the results that I want with people. I realize, man, the exercise component is just such a small part of really feeling optimal and even building muscle. But to go back to what you said is, right, eventually, you know, by supplementing your melatonin, you're just inhibiting your body's ability to produce its own. So it's really getting into, and I work with a lot of people on weight loss, and it's really dialing in the whole sleep component and making it a priority. And let me tell you, guys, sleep can be really difficult for a lot of people. Do you remember walking into the gym for the first time after like months or years or for first time forever? It's really difficult, right? Jogging that first mile or lifting that first weight. Preparing for sleep and cutting off everything is super, super hard. But you can do it. And when you start practicing that every day, day in and day out, you'll become a better sleeper. And if you're trying to lose weight, high quality sleep will stabilize your blood sugar, so you'll be able to make better decisions throughout the day, the next day. So you won't be craving carbohydrates, you won't be craving sugar, you won't be craving food as much as if you were sleeping or sleeping properly, okay? That also by removing the high carbohydrate foods in your diet, which you're probably having a very hard time metabolizing those, reducing your insulin levels. But if you're going to remove all the excess carbohydrates, you have to implement all the healthy fat that is very important to repair your metabolic system. You can't go low carb, low fat. I'm sorry, it's just, it's not sustainable. Your body needs some source of energy to pull from. So fat from energy will keep you sustained for longer periods of time, which will eventually rid hunger and sugar cravings. You will, over time, reduce your production of ghrelin, which is a hunger hormone. It's that signal every time we get that ghrel in our stomach that tells us to go and eat, okay? You can reduce the production of that hormone by eating fewer carbohydrates and you can increase the production of leptin, which is a satiety hormone, by increasing your fat intake. So by getting that under control and improving your quality of sleep, it puts you on such a good track to be successful, minus all the supplements. This is all, you know, that you just have to create new habits. Create new habits and getting rid of all habits. It's not easy, but, you know, once you get into it, okay, sun's going down. Time to get into sleep mode. I need to start preparing my nest. I need to start preparing my bed. Have maybe some type of a nighttime ritual. It starts with that. It starts with suns going down. Oh, okay. I need to start shutting it down. And then, you know, practicing that every day. Now look, life happens. We're not going to get the ultimate eight hours of sleep every single night, which I meant to mention. Ideally, on average, seven and a half, eight hours is ideal for most people, for myself and most people that I work with. Some people need more. But if you tell me you do great on less than seven hours of sleep, I'm not, I'm not believing you. Sorry. It's just, you know, most people that I've worked with just feel so much better and get so much better results when they're dialing in their sleep. Man, it makes life so much better. Makes weight loss easier. Makes getting out of pain easier. And you feel, you feel really good.