Well, it looks sunlight is kind of interesting, you need to understand is a lot of variables. So I'm going to tell you the first thing you have to know is a what's your mitochondrial haplotype is what does that mean? I'm going to make it simple for the audience to understand, I want you to think about a Ferrari. Everybody knows that a Ferrari engine when it comes out the factory goes 225 miles an hour. Well turns out that each one of us when we're born, we get our mitochondrial engine, which makes all the energy in our body and I don't want to say it makes it it transforms energy that we use into things that cells use. You want to focus in on that energy efficiency. So mitochondrial haplotypes comes in different varieties. For example, people born at the equator, they have l zero l one l two. These are called Couple haplotypes This is most of the people from Africa. These people don't release any heat in terms of when they do physiologic work. This is the reason why a Kenyan or someone from Nairobi, can go to Boston and destroy everybody else in those races. The flipside is those people tend not to do good if you put somebody from Nairobi, say, in Boston for a multiple years at a time, that African American would die of hypertension, diabetes, obesity, heart failure, why? Because they have a couple topple type, uncoupled haplotypes, which is what most of the United States is from is from Northern Europe. Why? Because when we migrated out of Africa about 70 to 100,000 years ago, there was a benefit to creating more free heat from metabolism. Why so that we could offset the colder environments. So when you realize that black people who come from Africa who have couple pathotypes, dark dark skin, they can stay out in the sun, for unbelievable amounts of time and, and their vitamin D levels come up in time. The problem is if you put a black person and say in Detroit, or Ottawa, that's akin to taking a cactus and putting in the tundra and think there's no biologic complications. And if you think about COVID, it should explain to you now why people with darker skin got COVID because most of them live at higher latitudes. And that's the reason why because vitamin D turns out to be one of the proxy chemicals that controls innate and cell mediated immunity. Now a person like me who's from the 59th Province, who has freckles and this white, I can now sit and Dustin and I can sit out just like an African American could, for 12 hours a day and not get French, right. The reason why biology has built something into is called the solar callus, if you understand how to use it, you can offset the risk. My people, we have light hair, and blue eyes. Because we live at high latitudes, that means we can absorb sunlight, because it's sparse. And we can absorb it very quickly. The problem is if you take somebody from the 59th latitude and put them at the 28th latitude, which is where I'm at, generally, that's equivalent to saying this house is wired in the 1920s. And you just put a brand new generac power source in it, you're going to blow everything up. But it turns out nature allows people that have uncoupled haplotypes, to be able to handle it this slowly over time when you understand the quantum biology behind it. And that's kind of the stuff that I teach people about how it works. The problem is when you have a couple topics, right? It's very, very difficult to live in uncoupled life for a really long period of time. And this is the reason why even in the southern part of the United States where we're between, say 28 latitude and maybe 35, we have the stroke belt for people with dark skin, because they don't realize the 28 even not subtropical, the 35 when you compare their haplotypes and their skin types, that's still that's like being in the tundra for somebody who is got an equatorial haplotype haplotype is one part of the story. The second part is a Fitzpatrick score on their skin. So I told you, I have a Fitzpatrick long because I have freckles on him a white point, try to give you an example. I can't think of the guy. Well, we can use Usain Bolt, he is at the 20th latitude in Jamaica. He's pretty dark guys, probably a Fitzpatrick five, when you realize that he is built to be outside in the sun all the time, without any real risks. And that allows him to perform really well in the things that he does and you know, athletically all know that he destroyed the 100 meter in history. And if you think about all the great runners that we've had that won multiple gold medals, you're going to see that they all tend to come from low haplotypes. In fact, I actually pointed this out. I think to Ben Greenfield A long time ago, if you look at the top 20 rushers in the NFL, every single one of them with the exception of one comes from the southeastern part of the United States. So when you understand the metrics, turns out the way we use sunlight is different. So I teach people how to use sunlight based on these factors. So the answer is not a global answer that you're looking for. It depends on your n equals one context. And can I put it together for you relatively quickly? Without expensive labs? Yeah, I have a blog on Patreon that talks about how to build your solar callus and that nature's way, and I tell people how to go find their habits right. And then I tell them, probably the single most important thing about some CDs to see the sunrise every morning so it sets the circadian clock in your eye, which controls everything else in your body. When it comes to vitamin D production. You have to have between To 90 and 320 nanometre light, depending on your latitude and location, that time changes. So for I am right now, that occurs this time of year since it's may 21, about eight o'clock in the morning, all the way to about 430. At night, the next month, that's going to expand out from probably seven o'clock in the morning, all the way to almost seven o'clock at night.