Way. So what I'm teaching in smarter not harder is, hey, I don't think you have enough time to do all the things you're supposed to do. Well, you should meditate for an hour. You should do at least a half hour of cardio, right? And probably another half hour of lifting weights, because you're a good person. You should probably do it every day. Oh, and you also should probably get a massage and well, I have two teenagers. I have 8 companies of a podcast that's won a webby and has 300 million downloads and four New York Times bestsellers. So I don't really want to do that. And so I started buying all the gear. Almost at any price that increases heart rate variability that makes humans more resilient. That gives us more and less time. And I put that together into upgrade labs. You walk in the door, we measure you. And then we give you a survey to say, okay, what's most important to you? And if you're someone who wants their energy in their brain back, we're going to treat you very differently than someone who says, oh, I just wanted to lose some weight. So we understand the relative value of each of your goals for your life. And then we apply AI algorithms to that. Let me tell you, go through the technologies we have in this order. And have them set this way. So it's a custom prescription to spend a very tiny amount of time to get results that would have taken many hours. As an example, JJ, can we talk about cardio real quick? Oh yeah, but when you said that you walk in the door, how are you measuring them? When they come in the door, we use an electrical scan that provides medical quality results, but this is a non medical facility, so you don't have to make it cost ten times more than it would cost, because any time you make something medical, you enter a realm of regulatory and a paperwork and things like that that don't provide any value or increase in safety because what we're doing is non medical. So we use an exceptionally expensive thing that will tell you via an electrical scan, whether you have fat in your liver or not, whether you have the dangerous kind of fat around your organs, where you have bone density, whether you have inflammation in your cells, whether your cells are dehydrated, and we do something that's another measure of how your mitochondria, the power plants and we'll call them factories in your cells, how they work. And that's based on how well your body can handle small amounts of electricity. So it's a highly technical scan, but it gives us thousands and thousands of data points. We combine that with your goal, and go, aha. Now we can tell you something that no one else can tell you how to do, which is how do we save the most time when you go through here? As an example, there's a study that shows if you do an hour of cardio 5 days a week, say a spin class, or climbing stairs or going for a run, any of the typical types of cardio treadmill work. That if you do that reliably for two months, so Monday through Friday, you're on the treadmill. Then you're going to improve your VO2 max. This is the gold standard for cardiovascular performance. You'll improve by 2%. 2%, 30 minutes, and we're talking steady state like zone two, style cardio training. That isn't even zone two, that can just be doing hills on the cardio machine. Almost no one does zone two on cardio. Zone two is a highly technical thing requires a heart rate monitor. I just tell people get to the point where you're slightly breathy, but better yet, do hit, which I think we're getting to, right? No. So we're not going to hit. Are we going to get to reduced exertion hit? Oh, it's almost like you read smarter not harder to do. I might have I might have looked at some of these things and went, yeah, I want to definitely get some details on this. A couple of other things too. Okay. Back to cardio. So about ten years ago, I started talking about high intensity interval training. So did you, because we're early adopters. And saying, hey guys, doing this 45 minutes to an hour of cardio doesn't work very well. So try doing maybe 5, one minute sprints and walking between them. And it'll take less time, you'll suffer some more, but you'll get better results. So along comes artificial intelligence and data science. And now we have three studies showing that reduced exertion hit, which is what we offer at upgrade labs amongst a whole bunch of other tech. If you do 5 minutes, three times a week, you will get a 12% improvement. 15 minutes a week instead of 5 hours and 6 times better change in your cardiovascular performance. What is reduced ignition hit as opposed to classic hit? Classic hit, you sprint, you walk for a minute, then you sprint, then you walk for a minute, then you sprint, then you walk for a minute. Now, what reduced exertion is, you only do two, and there's no walking in between. And this is an example, and I go through dozens of these in the book of a new principle in biology that I'm proposing. And I call it because it's a new principle, and they have to have fancy principle names. I call it slope of the curve biology, which is not a marketing term because a lot of my books are science books, but this is a very accessible. Here's what you do kind of book. What that means is that your body doesn't care how hard you work. It doesn't even like you to work hard. In fact, it goes against your body's operating system. What it does, though, is it says if you work really hard really quickly. So the edge of your capabilities and then as fast as humanly possible, you recover and come back down. And you have enough minerals. And you have enough building blocks in your body. The body goes, oh, Tiger almost ate me, but I got away. It's time to make myself stronger. If instead, though, you say, I did my first sprint, in other words, you're back in the class and the instructor says, okay, everybody stand on your pedals, make it harder. Pedal like this. Right? Then that's the same as a Tiger trying to eat you, but then instead of saying, okay, buddy, it's okay. You keep doing it for another 45 minutes. What that means is your body thinks I'm being hunted and I can't get away. And if you do that on a salad with no dressing and no protein, catabolic not only are you getting hunted, you're getting hunted during a famine. And so there's a stress response and that soaks up most of your energy instead of with reheat, you don't sweat. You barely even breathe hard, but with the AI system guiding and telling how to breathe, send out a calm down, everything like that, it is 5 minutes. And most of the time you're barely even moving. What I love about that too is that takes out that whole like, I'm in a time.