Whether you're taking supplements or not, sleep is gonna be critical for really anything that you do. If you're looking to lose weight, it's critical. If you're an athlete, it's critical. Um, now, a sleep cycle's about 45 minutes or so. So I like to have people sleep. Most of my clients, I look to get about 7 and a half hours. Uh, my athletes, I look for 9. 'Cause if you're not recovering after your workouts, you're in a lot of trouble. 'Cause if you're constantly in a state of breakdown, your body's gonna lower its immune function, you're gonna get sick. And then your body's gonna rest whether you want it to or not. If you do not sleep enough, your body's gonna consider that a stressor. And when the body is under stress, a stress hormone is released called cortisol. Cortisol is important, you need it. But is is catabolic, or breaks down muscle tissue. That's counterproductive to your goal when it comes to fat loss or when it comes to your sports performance nutrition. Cortisol is released in our breaking down muscles. So there goes, your metabolic rate is slowing, and your muscle tissue and your strength is decreasing. But also, leptin. Leptin is a hormone that makes you feel full. If you do not sleep enough, Leptin hormone levels are suppressed. So what makes you feel full is down, and there's another horome called ghrelin. Begins with gh, ghrelin. That makes you hungry. When you don't sleep enough, that goes up. So basically, what I call the hormonal trifecta happens. And you have those 3 hormones working against you if you do not sleep enough. If you're not working out properly, and you're not sleeping properly, why are you taking a supplement? So you really should think about the basics. And then you take a supplement, and make sure you space it out throughout the day, and you're gonna get the results you're looking for.