intensity is the key then really for yielding the greatest concentration of these myokines. So we want maximum release and that would be doing it with a harder weight. Make sure you're lifting heavy in doing it at least four times a week as well. I'm trying to keep the dementia at bay for as long as possible. What about sleep? Sleep is important when it comes to the brain. It's fundamentally the most underrated performance tool that we have. And it's at our disposal. We have it. It's free.