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 right way, right? The most effective way. And I know there's a controversy, like, oh, it doesn't burn that much more calories on it, 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 shows. 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 bringing a lot of calories to 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 ate as many calories as I did every day. They be obese or overweight. You think that there's other factors 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. If you're eating better, there's a good chance that your digestion is a lot better. Do you think that is also a factor in what we see as coaches? My client, I got them for the last three months. We've been falling this plan, diets dialed in. They've built five or six pounds of muscle in. 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? I think it goes deeper than that. If you are, and this is something I think we're going to start to really learn more about in the future. But 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. When your body becomes less efficient with calories, it essentially waste more energy. When it becomes more efficient, it literally becomes more efficient. It conserves more calories. Simply increasing your calories. If somebody eats a little more, their body tends to burn more calories. It's a small effect, but we see it. Restricting your calories for long periods 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, all of those. It's being properly recovered, too. It's sleep has to be a factor and all that for balance and 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. 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. Really what it's doing is it's signaling the body to do different things with the calories you eat. If my testosterone is optimal, then my body's getting a signal to build more muscle. More of my calories that I consume are going to go to muscle. That in turn then speeds up my metabolism. That's also being healthy. Absolutely. If you're fighting yourself internally, that's a lot of wasted energy expenditure. Here's the other end of this. Doing things that make you unhealthy can make your body want to conserve more calories. 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 hyper palatable food, probably because we feel crappy and it makes this feel better in the short term. 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, right? Oh, we can't find food. Somebody starts to learn to conserve calories. 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. It's like your body is 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 burning many calories. This person's under stress. Over time you start to store more calories and you throw on top of that, your craving start to change. Yeah, you want to be healthy, you want to get good sunlight, make sure your nutrients are balanced in your body, you're not lacking any nutrients, you have any deficiencies. 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 names, there were like terms for that, like cardio bunnies, right? One term. These were people that were consistent. There's some of the most consistent people that came to the gym. They come in same time every day and they do cardio. One hour a stair mask. One hour cardio and then they leave, and you make their religion. You would notice that, their bodies never changed and they would often be skinny fat. 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. I became friends with some of them and I talked to them and we talked about diet. There were more than a couple times where these cardio kings and queens that would come in, because you 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. I would ask them about their diet. There were like a couple of them, more than a couple, that actually tracked their food. I would look at their nutrition logs and the women were eating like a thousand calories. The guy was like 1500 calories. 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. Some of the times 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. 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 lo and behold, the body fat came off their body. Yeah.