 First question is from Hammer Health, who is asking how to slowly increase your metabolism by increasing calories. Oh yeah, that's the reverse, what do they call it, reverse dieting. So here's what's interesting, and I want to say this before I get into the point that I'm going to make, right? Because we talk all the time about boosting your metabolism through building muscle. And then oftentimes I'll get people who'll retort and say, oh, you know, studies show that a pound of muscle only burns this many calories, so it's not as big an effect as you think. Here's the interesting thing about metabolism. You have, imagine this, think of it this way, you have a range of calories that you can burn with the current lean body mass that you have, right? So this is just for illustrative sense here. Let's say you have 150 pounds of lean body mass. Your potential calorie burn, metabolism wise, could be between 2,000 to 3,000 calories for example, or 2,000 to 2,500 calories with the same lean body mass. Really eating more actually gets your body to burn more calories. So does cutting calories actually will slow your metabolism down? When you lift weights and you send the signal to build muscle, even if you don't build muscle because you're prioritizing, or at least sending the signal to build muscle and strength, you will move more towards the upper limit of what that calorie burn is. So step number one by boosting your metabolism, isn't just to increase your calories, but it's to send a muscle building, strength building signal. And you don't have to add a lot of muscle to do this. I mean, you can add a pound of muscle or two pounds of muscle, but make a big difference. So step number one, if you do this, you have to follow a good workout that's really working and you're seeing strength increases. Now, most people that ask this question are already working out. So the advice I like to give to someone like this is actually to switch your programming up when you decide to do this. I've had a lot of success with clients because you're normally training them or they've trained before, or this person asks this question, I'm guessing it's probably already lifting. So instead of just, okay, you're following the same routine or your favorite program or your favorite workout. And then now you go, oh, I heard on mind pump, I want to build my metabolism. So I'm going to start increasing my calories and you just increase your calories. And that's it. And then hopefully you just put on lean body mass. I also, at that same time, want to shift my focus on my training. And that can look a lot of different ways. I mean, you can go to a whole different program. You can add in new exercises. You can manipulate your rep ranges. There's a lot of different ways for you to manipulate this. So I think also sending a new loud signal, I think it just protects you with any sort of extra calories that you make. It's really hard to be like, okay, well, how many calories do you eat to build just muscle and no fat? Well, it's almost inevitable. You're going to put on a little bit of body fat because you're in a calorie surplus consistently. So well, how do I ensure that most of it goes to building muscle? Oh, one of the ways I can do that is send a new loud signal to my body that I need to adapt to this new movement or this different way of training, I think is a smart strategy. And I always do that. Anytime I'm switching gears on a cut or a bulk, I also like to switch gears on my program. Now, do you guys like target, say, a specific macronutrient to kind of focus on more to boost those calories up? Like, say, more protein? Like actively trying to seek more protein in your diet versus like carbohydrates or fat? I would recommend clients that the protein's the must first that we get. But I actually don't tell them they have to get, if we're going to increase their calories by, say, 150 to 200 calories, I don't say, oh, it has to come from protein. I say, so long as your protein targets are hit, you can use it however you want. Some days, if you feel like you want more carbohydrates or more fat, and I think there's value to going on all three directions. I agree 100% because once you hit that target, adding extra protein, it's OK. Your body will turn it into energy. Here's the problem, though, with adding too much protein. It's so satiating that past a certain point, if you're really starting to reverse your diet and starting to bump your calories, you'll find that, oh, I can't eat anymore because protein is so satiating. I've had female clients tell me that, like, you know, I'm reverse dieting, and I'm trying to get my metabolism up, but I'm so stuffed. And I look at the protein intake, and this is not calm, this is rare. These are for people that really pay attention. Like, well, your protein is really high. It's going to zap your appetite, which is a good thing if you're trying to cut. But when you're trying to reverse out and trying to go up, maybe not, I would say, you know, as far as how fast to increase your calories, depends on the person, you know, 100 calories to 300 calories is probably the range, I would say, although I've seen people go up higher than that, who have a lot of lean body mass, who can get away with adding 500 calories and not gaining too much body. Yeah, if you're lean and big and already muscular and you're trying to add more, I mean, you could easily go 500 plus on some. But, I mean, here's the strategy, right? Follow a good strength-building routine, that's number one, slowly increase your calories, that's number two, get good sleep, that's number three. You do those three things and you should see over time, and some people, this happens pretty quickly, you should see your metabolism really start to boost and sometimes you'll get your metabolism, I mean, I've had clients increase their metabolism by 1,000 calories. Like, they're literally burning 1,000 more calories a day, just sitting there. So, huge, very effective strategy.