Mind Pump: Raw Fitness Truth - 2923: The Exact Formula to Build the Most Muscle You've Ever Built in 90 Days

Episode Date: August 14, 2026

MAPS BOGO: https://mapsbogo.com Buy one get one free — mix and match any of the top 10 most popular programs (Anabolic, Aesthetic, Performance, 15 Minutes, Anywhere, Symmetry, Starter, Muscle Mommy, Powerlift, 40+) for $157.   In this episode the guys break down the exact formula to build the most muscle you've ever built in a 90-day window. They cover dropping all superfluous isolation exercises to focus your energy on compound lifts, training your whole body three days a week with bench, squat and deadlift as the anchors, stopping two reps short of failure, rotating rep ranges every 3-4 weeks, eating clean whole foods frequently and hitting very high protein, optimizing sleep every night with glycine, theanine and magnesium, and staying hyper consistent every single day — even on non-gym days. They also get into Sal's lateral hip pain being completely resolved with lateral sled drags, isometric lunges for hip and hip flexor pain, the longevity and anti-cancer potential of PDE5 inhibitors like Viagra and Cialis, the grapefruit enzyme interaction you need to know about, LMNT before workouts for pump, Caldera Lab's new citrus bar soap, and Lifetime Fitness building a residential wellness complex in Arizona. Then they answer questions from Instagram. SPONSORS Caldera Lab (new citrus bar soap): https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order.   LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. 1,000mg sodium per serving. Discussed on air — one packet before training dramatically improves pump and performance.   Manukora Manuka Honey: https://manukora.com/MINDPUMP Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit. 3x more antioxidants and prebiotics than regular honey. MGO antibacterial compound unique to Manuka. One heaped teaspoon in the morning.   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Mind Pump Jobs: https://mindpumpjobs.com Instagram: @mindpumpmedia 0:00 - Intro 1:30 - Build the most muscle you've ever built in 90 days — the exact formula 4:18 - Step 1: Get rid of superfluous exercises — why leg extensions and curls are hurting you 8:24 - Step 2: Train whole body 3 days a week — bench, squat and deadlift as anchors 9:18 - Step 3: Never train to failure — why stopping 2 reps short builds more muscle 14:46 - Step 4: Change rep ranges every 3-4 weeks — keep core lifts, rotate stimulus 15:33 - Step 5: Eat clean but eat a lot — whole foods every 3 hours, protein first 21:14 - Step 6: Sleep like a baby — glycine, theanine and magnesium stack 21:57 - Step 7: Hyper focus and stay consistent every single day for 90 days 25:34 - Sal's lateral hip pain completely resolved by lateral sled drags 27:17 - Justin's hip flexor pain fixed with isometric strengthening and kettlebells 31:20 - PDE5 inhibitors (Viagra/Cialis) — anti-cancer effects and endothelial longevity data 37:59 - LMNT before workouts — the best pump hack that beats any pre-workout 41:25 - Caldera Lab new citrus bar soap — why Adam won't stop talking about it 44:45 - Lifetime Fitness building a 327-unit residential wellness complex in Arizona 56:38 - Q&A: How to reduce protein farts 1:00:07 - Q&A: How to hit your step goal while dealing with plantar fasciitis pain 1:01:37 - Q&A: What to do between sets if you can't sit still 1:06:15 - Q&A: Can you hire a Mind Pump coach from out of state?

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded Fitness, Health and Entertainment podcast in history, approaching over half a billion total downloads. This is Mind Pump. Today's episode, we answered listeners questions.

We picked four from Instagram, Mind Pump Media, and we answered them. But that was after the intro. Today's intro was 55. minutes long. That's what we talk about fitness and fat loss and muscle gain and current events. It's always a good time. Now this episode is brought to you by some sponsors. The first one is Caldera Lab. Today we talked about their all natural soap, but they are skincare company. They make skincare products that are all natural that are backed by studies to improve the appearance and health of your skin. Go check them out. Go to caldera lab.com

slash mind pump. Use the code Mind Pump 20 to get 20% off. This episode's also brought you by LM Ent. LM&T is the company that makes electrolyte powders that you add to your water. No sugar, no artificial sweeteners, a thousand milligrams of sodium per serving to give your body what it needs for incredible workouts and it tastes amazing. Go check them out. Go to drink elementtie.com slash mind pump and you can get a free sample pack with any purchase. We also have a buy one, get one free promotion happening right now.

with the top 10 MAPS workout programs. Go to Mapsbogo.com. All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at Mind PumpStore.com. I'm talking right now, hit pause, head on over to Mind Pumpstore.com. That's it.

Enjoy the rest of the show. All right, we're going to give you a 90-day challenge. We almost never do this. Here's a challenge. You want to build muscle? Build the most muscle you've ever built in 90 days we're going to give with formula right now do what we say watch what happens let's go 90 day game do it i feel like this was inspired by our caller who

put on 25 pounds in like the last oh yeah that was a time frame that he did that in pretty quick huh it was like a year oh was it a year yeah it was like a year which is crazy because he's 67 yeah yeah yeah old 67 years old put on 25 pounds muscle super you know here's a thing about building muscle it definitely is a difficult slow process it's not easy. However, if you are hyper-focused and consistent with some of the stuff we're going to say, you know, depending on your genetics and all that stuff, you'll put on more muscle than you probably ever have in a 90-day period, except for maybe when you first started. You just got to be really consistent. It works. It really does work what we're about to say. It's the formula to pack on

muscle. And if you're listening and you want weight loss, let's say your goal is weight loss or fat loss, Don't change the channel because this will set you up for an incredible cut. You build a significant amount of muscle in 90 days. You're going to have a metabolic rate and set up that's going to make the cut much easier. So this is good for people who just want to get bigger. It's also great for people when we get leaner to set themselves up. Well, I make the case that that's almost always the prescription for us when we're helping somebody who wants to lose a significant amount of weight is this first. Yes.

Let's go. Even if it's not significant. Katrina and I talked about this. Actually, this is almost the exact same time frame that we have until Cabo. And she's like, hey, I really want to dial in before we go to Cabo. And basically about 90 days is what we have. And she's like, you know, will you set up my diet? I said, well, right now it's simple.

I want you get your protein up and reverse diet right now. Get strong. Lift heavy. Yeah, we're going to build all the way until like the final three weeks. I'm like the last three weeks. Yeah, because she's already relatively lean. Yeah. So it's like you're just build right now.

build right now. I said if we start a diet right now this far out from where you're out, like you're going to lose a bunch of muscle on the way. I'm like, you're far better off building first. And so, yeah, even if you're not just somebody who's looking to build, just wants to build muscle, but you want to lose body fat, this still is the formula. Yeah. So number one is to get rid of all the superfluous exercises, you know, all those movements, you know,

that where we like to, like, add a little extra volume and hit this little angle and the squeeze type of deal because here's a deal when it comes to building muscle. If I really were to boil it down, building muscle is balancing stimulus with recovery and adaptation and having a sufficient amount of protein and calories to adapt with. That's really what it boils down to. And the balancing of stimulus or, you know, we could say damage, let's say, but stimulus is probably a better word, with recovery and adaptation means you need to be very careful with where you spend your time. And people often spend a lot of time on exercises that just don't do a lot. It's like, you know, you need to dig a hole that's a foot deep.

And you've got all these tools in front of you. One of them is a spoon. One of them is a shovel. One of them is a backhoe. What am I going to use a spoon for? It's got to be judicious. That's it. Yeah, I know.

That's interesting because you want to make sure you hit all the body parts and you hit all the muscle groups. And so I think a lot of times we just create this laundry list of items. when in fact there's like a few, a handful that really do the most to build. And that's really like, if you can stick with those four to five big compound lifts, like it really makes a huge difference. What do you think the main reason? I think the main reason why this seems to be challenging for people is working out consistently is already challenging as it is.

And then choosing to do the hard movements primarily, it makes it, I think, I think what it is is we default to stuff that's easier. Yeah. We default to something that's like, I mean, I'm guilty of this. I'm guilty of it's time to go hit the gym. And I know I should go hit some barbell back squats. That's the best bang for my buck. And what I should be doing is just like, I don't feel like that.

Let me do some like extensions. Yes. Let me do some of the superfluous exercises, someone might be thinking like, oh, cool, I'm not going to do, you know, cable sideways kickback type of thing. That's definitely a superfluous exercises. exercise. But there's a lot of exercises people believe to be staple exercises that in this context are actually superfluous. You named one of them. Leg extensions. Don't put it in your routine.

Oh my God. Everybody's going to freak out right now. Leg curls. Here's another one. Don't put them in your routine. You're going to squat. You're going to do squatting movements. You're going to do deadlift and deadlifting type movements. That's where you want your energy to go to build the most muscle. And so you're going to take out or do very little of these kind of isolation-based movement. Yeah, and it's almost like I look at it more like I didn't put enough energy and intensity into those main lifts if I'm still adding more of these superfluous ones like afterwards. And I think it's the whole finisher kind of mentality with that. If you can think differently about it. Well, that person is that person is less at, right?

The guy or girl who hits the big lifts and then does a bunch of these movements that are, you know, finishers or not, are going to be okay because they're hitting the big lip. But I think what happens more often than not is what I was saying, which is... They avoid. Yeah, they avoid because deadlifting is hard today.

Well, there's two risks. I'll do what I think is the next thing, which is leg press or something or lying leg curls or something. And it's just like, man, the amount that you're missing by not... Yeah, it's not as hard. Yeah. There's two risks that you run.

One is what you said, Adam, where I'm not doing or placing my energy in the big movers. The second one is maybe I do do the big movers, but then I add so many other exercises that I compromise my body's ability to adapt. I'll tell a personal story, but again, I've experienced this with all my clients and,

you know, like I said, this builds the most muscle in a short period of time. By the way, not saying those exercises don't have value. You can't always just train the way we're about to say right now because you will develop imbalances if you do. This is just a 90-day window of packing on muscle.

But I'll tell you my experience. I was a, 16 year old kid, I'm in the gym, and up in, and I just started training my legs. Now I have, my legs respond really well to strength training. One of my body parts that I have that just, they can build really well, my quads and my hamstrings. They just do. And at this point, my leg routine, this is no joke, is what it consisted of. Leg press, hack squat, leg extensions, leg curls, all pretty good exercises.

And I do about three sets eats. It was a decent workout. And I was building some muscle. But then this is what I met, those power lifters. and all I did over a whole summer was get really strong at barbell squats. I gained 12 pounds. I gained 12 pounds and my jeans didn't fit anymore

and I stopped doing all that other stuff. So get rid of those superfluous exercises and then number two, train your whole body three days a week. You're going to be in the gym, three days a week. You're going to be off or out of the gym more than you're in the gym. When you're trying to build, stop training so much, three days a week. And here's the focus of your routines. One of those days, the focus is going to be your bench.

press. The next day it's going to be your squat. The next one will be deadlift. And you can throw on the other stuff on there, right? Overhead press, a row or a pull-up, you know, other movements that are also very effective. But those are the foundational movements that you're trying to focus on on those whole body workout days. And you're going to try to get really good at those lifts and get really strong at those lifts. And then this is very important. Don't lift to failure. Yeah. So you want to train with a decent amount of intensity, but you want to stop your sets about two reps for it. First off, if you train full body and you go to failure three days a week, full body, this will be a fast track to injury and to frying your body.

Also, or separately, they've got great studies. We have great studies on failure training versus just stopping a couple reps short of failure. failure training produces no additional benefits, except for certain, you know, certain circumstances. For the most part, it adds no additional benefits, but what it does do is it compromises recovery. Yeah. So you're going to train intensely, but you're not going to train a failure. Yeah, it's just not worth it. I mean, at the end of the day, like your risk factor goes way up too, which is like, you know,

if you're trying to limit the amount of times you can get back and, you know, create more opportunities for volume. by working out again, like it's going to limit that because of recovery. You end up in this trap of like, I need to heal, but yet I'm not moving for. I'm not adapting because I haven't allowed myself, you know, that ability to, you know, overcome it. Two and three are so common right here, like as far as like doing, not just sticking to three days a week, full body and not training to failure, I think is an area that people that are highly motivated with 90 days of building muscle tend to lean into both of these.

And the mistake here is this idea that you're building muscle when you're in the gym. You're not. You do not build muscle while you're in the gym. You build no muscle in the gym. At all. The building process is what you do

when you go home and you rest, you recover, and you feed. And so if you can think of it as that's more important that actually the stuff that's going on in the gym, you can reframe like the way you approach this lifting. And so, and I made this mistake for years. I always visualize the workout is what's building muscle.

It's like, I got to hit, I got to get this. great hard workout because that's what's going to pack the muscle on. It's like, no, like, what I can absolutely do is over, over train my body. And then, then you pair that with not getting enough food for that recovery. And then you get stuck in this recovery trap. What do you think would have happened, Adam, had you trained like this when you first started working out, that you believe this is a way to build muscle, you were convinced and you stuck to something like this. How many wasted years? Yeah, I think I, I think what I would have seen was I would have

reached what took me to my 30s to reach. I probably would have seen that in my mid-20s instead of until that's probably what would have happened. Because I still, I mean, I did a lot of other You're still lifting. Yeah. And I still did okay. Like I didn't do terrible. But man, I, here's the other thing too. I think I would have reached that level of strength and physique much sooner with a lot less effort. Yes. Which to me is like, that's the part that that's a really glaring part to me. It's like, we can see here and argue all day that, oh, no, I still would have taken me that long, but for sure, it would have been way, the amount of, I mean, there was times when I was training seven days a week, twice a twice a day and stuff, doing crazy

stuff thinking that the more I trained, the harder I train, the more muscle I would build. I just remember getting after it's so hard. And I would go out and also practice or do whatever sport I was doing. And then it's like, you're just mentally fighting through pain all the time. And that was just a norm. You're just like, I can just work through this. And then, you know, just to think about like being energetic and, you know, having like all the strength and everything you would have got by training this way in comparison would have been insane. You know, it's wild is that this is how strength athletes and bodybuilders, this is how bodybuilders lifted until anabolic steroids became a staple in the world of bodybuilding. This is how all lifters lifted.

This is how the grates of the 20s, 30s, 40s, and 50s lifted and built incredible physiques and got really, really strong. It wasn't until anabolic steroids came in when these bodybuilders could just hammer themselves with tremendous amounts of volume. They started training the way. This is how all of them lifted. And again, they were incredible. I remember years ago, I had a long time ago. Long time. I was a kid.

I was probably 15. We had a family friend. His name was Joe. He was a chiropractor and he was jacked. He was like the most buff dude I'd ever met in my entire life. I've told you guys this story. And I worked up the courage. He was a family friend.

So he'd be over here and there. And, you know, when you're a 15-year-old kid and you see an actual like really jacked person in front of you, like, oh, my God. Yeah. And I remember I finally worked up the courage. And I said, Joe, I want to build muscle. How do I build the most muscle that I could possibly build? And he goes, come here. I'll come talk to you.

And he sat me down in my parents' dining room, sat me down. And I was ready. I'm like, this guy's going to let me know. goes here's what you do. What's the secret? Here's what you're going to do. Sal, you're going to lift three days a week, full body. You're going to do maybe three or four lifts each workout, and you're going to eat a lot of food.

You're going to feed that. And I remember, I literally thought to myself, this guy's full of crap. My dad talked to him or my mom talked to him and told him, just make sure he doesn't work out. You know what I mean? I thought he was full of crap. Had I listened to this guy, man, I would have gotten such better results. So here's the next thing. Change your workouts every three or four weeks.

but I'm going to get clear with this. Don't change the whole workout every three to four weeks. Keep those core lifts in there. What changes mainly are the rep ranges. Okay? So you're going to train for three or four weeks in a low rep range where you're aiming for five reps. Then you're going to train in the, let's say, eight to ten rep range, and then maybe the 12 to 15 rep range. This is what you're playing with every three to four weeks because this does help your body continue to adapt and build.

and also avoid certain pitfalls that can come from lifting in those rep ranges for too long. You also want to keep, like you said, keep those core lifts so you can see yourself really progressive. You do 90 days of benching, squatting, deadlifting, and all you're manipulating is the rep ranges in that. You're going to see some serious progression in that. Huge. Next, you got to eat a lot. You want to build muscle. You got to feed your body, but eat clean.

So these two things go head to head because here's what tends to happen. Somebody eats clean but doesn't eat a lot. or somebody eats garbage so they can eat a lot, and then they end up gaining a lot of body fat. If you eat whole natural foods and really try to feed yourself, every few hours have a meal, every three hours, eat a full meal of whole natural foods. Your satiety will naturally prevent you from eating so much food

that you're going to gain a ton of body fat. But you will eat enough to build muscle. You will eat enough food to do that. I mean, again, this is the mistake that this was less of a focus for me. It was more on the training, and this is where the muscle is built. Like the eating and getting your body what it needs in order to build that tissue

is where the real muscle. Well, what I did, my mistake for years was I knew I needed to eat a lot because I read all the bodybuilding magazines and you got to eat more calories. My mistake as a kid was just eating garbage. Same. Because I thought calories were calories.

Yeah. So let's just get them in. So I eat pizza and fast food and ice cream and candy and whatever I could get my hands out. I would eat. And it wasn't until there was a period of time where I had to stay at my grandmother's house. My parents were out of the country.

And my grandmother being an old school Italian woman, she would give me whatever I wanted. She would make it. And I just told her I like steak. So she made me steak and rice or steak and potato or steak and pasta four times a day. And I built so much muscle during that period of time. And ain't no garbage. I ate no garbage food.

I were just putting whatever I could in a shake. Like literally everything. I'm just blending it first thing in the market. morning and really, you know, in hindsight, if I ate like a big breakfast that was like whole foods, like how much further that would have taken me and not have the gastral distress and not have the pain and everything else that deterred me from like training is hard or like, you know, I had issues throughout the day that I had to suffer through. But yeah, it's like, I had no idea. I just thought I had to like get as many calories as possible.

Well, I remember when calorie king, the book before dot com came out and I had the calorie king book and I first started tracking macros. And up into that point, assume because I did the things that you said, just ate milkshakes and raviolis and just whatever, whatever high, lots of pastas and just high calorie foods, that I must be eating enough.

And what was happening was there was days when I ate enough calories, but then even on those days, I was still low on protein. And days when I didn't get enough calories, I was even lower on protein. I thought, oh my God. And the only way that I could possibly hit my protein

intake consisting was I actually and which was I give this advice a lot of time for people that struggle hitting proteins I had to eat clean because if I ate this junk food I realized that I would eat like the thousand calorie plus meal but then I didn't want to eat for like four or five hours. It was all carbs of fat. Yeah. So it would it would stuff me. Then I wouldn't. So then I had 30 grams of protein, a thousand calories, you know, and then it didn't want I don't want to eat for four to six hours and I did again. And then man, even if I did that four times, I'm only, I'm only looking at 120 grams of protein in the day. And that's on the good side.

And I thought because I had protein shakes every now and then that I was getting enough and I was just way, way under. No, you're, you just, you just mentioned something kind of in passing there, which is eating a lot of calories for the sake of eating calories from garbage food also makes you feel like crap. Yeah. Yeah. You don't have the energy.

You get those energy crashes. Your digestive system isn't good. Then you feel like weird and bloated. And then you're like, oh, I got to eat again, but I can't because I just ate that. bucket of fried chicken or whatever it was. And it actually gets in your way. Whereas when you eat every three meals, every three hours, but it's whole natural food, still high calorie,

you've got the rice, you got the potatoes, you got the ground beef or whatever. You can eat it again. Much easier in your digestion. And you feel better. And you feel, what's one of your worst bulking meal? I have like a couple that I can think off the top of the world.

Well, I remember, I mean, I remember when I used to get a bucket of chicken from KFC thinking that that was high protein. Bro. Because you think chicken, that's got to be it. It's mostly fat. I'll never forget, this is all the calorie king days of looking in the book.

And I remember I had already been doing this for a while and thinking this is a high protein food. And I did the comparison of a, you know, fried chicken meal to like a Burger King double whopper. And the double whopper actually had a higher ratio of protein than the chicken did. It was like, it blew my mind. It was like, how is this what I would consider what I thought was a high protein meal, it was just fried chicken, was lower. in protein higher in saturated fat than a cheeseburger was. That just blew my mind. And that was like, that was kind of the tipping point for me of like, oh, I'm definitely

not doing this right. I have a couple memories that they're burned my, just burned into me. One was a bucket of chicken, like you said, which I felt horrible. Like I ate the whole thing. Try running after that. No, dude. And I did it managing gym. So I was, I was 19.

I bought a bucket of chicken, sat down, ate the whole thing. And the whole day was a waste, man. I sat in my office. It felt horrible. I smelled like chicken. It was terrible. I remember that. And then I remember at the 24 on Santa Tresa is at McDonald's right there.

And they used to have the like 49 cent back then cheeseburgers. So I'd buy like 10 cheeseburgers. It was mostly bread. Yeah. You know, and I'd smash them all. It was Carl Jr. Or what was it? What was the Colossus burger?

That was my go-to. That's better than we do. Or the baconator. Yeah, dude. Eat a lot, but eat clean. That'll work really well. Next up, sleep like a baby every single night. Prioritize sleep.

This is going to turbocharge your muscle gains. The studies on this are wild. When they compare groups of people and one of them has sub-optimal sleep and the other one has optimal sleep, the difference in muscle gain or muscle loss is dramatic. Makes a big difference. I'm going to make some supplement suggestions, but the supplements do not replace making sure you go to bed on time and waking up. at the same time every day.

So you still got to do that. But glycine, thionine, magnesium. Before bed, the data shows significantly improves people's sleep. So glycine, thionine, and magnesium. Give those a shot. And then lastly, you've got to be hyper-focused and consistent with this. Building muscle is in every single day process. It is not a four-day-a-week process.

It is not a Monday through Friday, weekends, I'm off type of process. if you really want to build a significant amount of lean body mass, it's 90 straight days of consistency. Yeah. That's why this is a challenge. Yeah. But at the end of this, a lot of people are going to come out a lot stronger with a lot more muscle. So you've got to think about setting yourself up for the next workout and for the next one right after that.

So you just keep thinking ahead. Yeah, if you're only lifting three to four days a week, think of the everyday consistency is that every day you're doing something towards this process that we just laid out, like whether that it be getting a better sleep routine, having your supplements ready for the sleep, preparing, prepping meals for the next day, like getting your gym bag ready. Like I think sometimes people, you know, like a 90 day challenge like this, it's like, oh, I need something every day to work out. It's like, no, like every day you're thinking about your health journey. And so sometimes when you don't have a day where you have to go to the gym, it looks like walking,

looks like meal prepping, looks like having your gym bag ready. It's like that's the thing that's going to make this. successful for 90 days is thinking about the things that you need to do towards that. You know, along these lines, I remember when we interviewed, I believe it was Ben Pekolsky, uh, pro-IFB pro bodybuilder. And I asked him, this is one of the first times we had him on the show, how is it that these pro bodybuilders, these are already pros. They're already maxed out with muscle. They would go over to the Middle East. They'd stay over there for a while. And they'd all gain 10 pounds of muscle or 15 pounds of muscle, which is while for a pro bodybuilder who's

already pro to gain even more muscle. Which for the audience that doesn't know, there's like tons of like speculation around. They've got these crazy new steroids over there. There's these oxygen tanks they're doing. There was, I remember there all, I remember when that was first pop, I was competing. Yeah. And there was all these rumors of what they were taking over there. Oh, they have myel statin blockers that are doing.

They had no, there would, all the starwades they had there, the same ones people have in the US. There's no nothing different. Here was a difference. There was nothing to do over there, but work out, eat and sleep. Yeah. And so he said they'd go there for months. extremely regimented.

And people would prepare their meals for them and they'd work out. They'd go back to the room, go to sleep, take naps, and they'd all gain 10 pounds of muscle. Yeah, yeah. I remember when you asked that question.

And I was so curious, too, because I knew he had been over there. Because he would tell us. Yeah. Oh, yeah, no, totally. He was super, I mean, honest and transparent about all that. And I remember during that time when that,

it was an oxygen gym over there. They got super popular. And all these bodybuilders were coming back over that they had put on all this muscle. And everyone was just like, oh, they've got some new steroid over there. And it's like, no, which it's so funny because at that time, I'm guilty of speculating too. Like, oh, I hear myel statin blockers.

I hear this. But hearing him say that, it's like, of course, of course. Of course that makes so much sense that that's probably the biggest thing that they were doing over there was they did nothing but all live in this hotel, work out, eat right, and sleep. And I asked other pro bodybuilders, you know, through the show, we get to meet these pros. And a couple of them I've become friends with. And they'll tell me everything. They don't care. And they confirm the same thing.

They're like, dude, they're just sleeping and eating and lifting. That's all they're doing. So it works, you guys. It works. Speaking of exercise, you know, I know we talk a lot about correctional exercise. I've experienced the power of correctional exercise with my clients, you know, where I have just countless examples of people hiring me or now with our trainers here at Mind Pump coming in with back pain that's riddled them for, you know, a decade or knee pain or whatever. I remember I had clients that were like, oh, I can't do certain exercise. I have a bad knee. It's been hurting me for years. And then we do correctional exercise.

And within a month, it's gone, gone, gone. And I have countless examples of that. But there's nothing like experiencing yourself. There really isn't. I've done it to so many people, but I am now, just right now I'm experiencing myself. So I've had left hip instability, kind of pain for a little while. And I've gotten around it with my strength training because I can lift a particular way and I'm cool and it's all good. And every once in a while it'll bother me. Then I started going back to Jiu-Jitsu, and it just started hurting to the point where it was like, bending over to time my shoes would hurt. And I have to take time off J-Jitsu. And I'm like, you know what?

I need to address whatever's going on. And now here's the crazy part. In my mind, I'm thinking to myself what a lot of clients thought is I'm thinking there's probably some damage to my joint. I wonder if I'm going to need some hip surgery at some point. Well, here's all I've been doing. I've been going to the gym, and I've been doing lateral hip, lateral sled drags. lateral sled drags. That's it.

And I know I need lateral stability. And you know what's happened? Two, three weeks later, no more hip pain. No hip pain. Yeah. It's gone. It's totally gone. Just from some simple, just from simply doing lateral sled drags.

It's funny. I do have a story too. Like I've been complaining about my hips when I wake up in the morning and then being really tight forever. And like, you know, especially in my hip flexor has been extra like just sends me this pain signal like sporadically all the things. time and and I'm like, ah, trying all these mobility moves and really trying to kind of find a way to static stretch it and like address it. And it's like, dude, I needed to strengthen it. And I

really needed to just focus on strengthening it and started to do a lot of those moves where I get these isometric positions and really emphasize that. And then I started adding some kettlebell to it. And just like you, it's like, duh, like, wow, amazing. It works. You know, like I feel great. And it's, but the consistency of it, I really have to keep it up because it'll come back. Have either one of you guys incorporated the isometric lunges that I've been telling you about? No, no, that's been game changes. I have, I have, yes. That's how I, that's how I start all my little body movements now.

Yeah. And because I'm the same way, and I had to go through all these kind of lateral exercises and everything like that in 1990s or leg swings or Miguel assisted planes. Like, I have all these things that I do to get ready to squatter deadlift. I've been able to just do two long sets of these walking isometric lunges where I do these five to ten second isometric holds between. And I just, my legs are, my legs and hips are just woken up and feels so good. It's wild. A significant percentage. I would say a majority of the average person's chronic pain can be corrected with the right correctional exercise.

There's people right now listening who are just, they're disdain. to address the weakness. But I'm telling you, like, when your body starts to move right, it doesn't hurt. It just doesn't hurt. Now, it's different from being injured. It is. Like, you get hurt. That's different.

But a lot of people have a chronic pain. It's because your body is moving in a way that hurts. It's not optimal. You're weak. Not only that and something that I've also experienced because one of the things I've been noticing with my current journey right now is how much I've gotten inflammation down. And you exacerbate that with a little extra weight or inflammation too. So you got weakness and instability going on and joints like the hits.

And then it gets worse or better. And then you're also a little bit inflamed, which I feel like the average person that is dealing with chronic pain is got this low level constant state of inflammation. And then they have this chronic pain and this weakness. And it's just like, oh my God, it feels like it's impossible or you're always dealing with it. It's like you bring down the weight a little bit. You bring down inflammation a little bit and you work on that weakness with some isometrics and some stuff. that, it's magical. It literally is. And it can feel life change. But it just takes that effort towards working on that. And I'd say, I mean, you said, I'd say a majority. I mean,

when I think back to all the clients I train, rarely did I, I mean, a very small percentage, maybe 10, 15% of clients with pain that I dealt with had some sort of acute injury. Yeah. You know, rarely ever, I mean, I did have that. I did have the person who broke a bone or had like a fused or had something. Yeah, had like a major surgery or something. I did have that, but it was a very small percentage. A majority of the clients were just middle-aged or advanced age and carrying some extra body fat on them and were riddled with chronic knee pain, chronic low back pain, chronic

shoulder pain. And it wasn't from an acute injury. Yeah, it's just from over years. It's gotten worse and worse and worse. And maybe they had like a scenario, which this is common, which I think sometimes. people conflate these is they did something that now caused it to really. Yeah, it had an injury. Right.

Since has been healed. That's right. That's right. They did something that tweaked them. And so they think, oh, that's an acute, like an acute injury that's now made me have a bad back. It's like, no, it's like that was caused because of the weakness and instability, cause a minor injury. Injury's been healed, but you still have the chronic pain from that.

And that's from the movement patterns and weakness that hasn't been dressed, added in related to that, the systemic inflammation that you're doing with all the time, and then it just exacerbates all that. I'll say this. I never had a single client with pain who didn't get a lot better through correctional exercise. Now, I had some clients where the pain didn't fully go away. That was actually quite rare. Most of my clients, the pain went fully away. Sometimes it took months. Oftentimes it took weeks. And like I said, most of them, the pain went away completely. And like I said, I had a couple where it got significantly better, but it was still kind of there,

but their quality of life went through the roof. Never had a, never had a situation. Never with a client where it didn't at least get back. Oh, yeah. It always improves. I was going to ask you, Adam, because you just love the Caldera Lab soap. So much. Off air, you were talking about.

I'm talking shit to you guys. I know, dude. So what is the deal? I know. Well, first of all, okay, if you had, so they had, they only used to, You had a, you know, a flagship or whatever, their first staple launched bar soap, which is the sandalwood sea salt or some of that. What is it?

Sandalwood basil. The sandalwood basil, which I think is the best bar soap I've ever had in my life. And part of that reason is, one, when you get like a natural soap, one, they almost never lather. And so you feel like your-natural soap- You feel like you're scrubbing yourself with this thing that's good for you. That's like a better natural source. But you don't see the foam and stuff like that.

And I get it. I know a lot of that's psychological and stuff like that with the toothpaste and the shampoo and all. I get it. But there's just something about that that is that I enjoy. When I brush my teeth, I want a little bit of bubbles. When I had hair. You see, I still remember. I like it up here.

Yeah. Still remember still doing that right there. I like that. And definitely when I, when I lather up from soap, I want to see that I've hit everything or I clean everything. So it's got the best latherer. Now, if there was a knock, it still has that kind of natural smelt it. I've never been a fan of that, like, you know, sandalwoody hippie. But one of the things why I love the bar so much was that it was mild.

Like it was, I didn't feel like I smelt hippie. Yeah, it was my perfume was on you. Yes. So I, so I've, I've loved it. Well, now they have a new one out. And the new one is, what's the new citrus? Citron, they call it, plus sea salt. Fire.

That smells awesome. That has like a citrusy smell. It doesn't smell. hippie smell. And I apologize for all the hippies that I'm looking at something. I like hippie smell. I do actually like it. Really?

You like petul? I don't know about patchouly, but sandalwood's great. Yeah. I like sandalwood. No, I'm not on my body. I like that. I don't mind the smell. I don't mind the smell of it.

I don't like my... You don't want to smell like it. I don't want to smell like it. I like the soap that has a rope. Yeah. Soap on a rope, dude. Do they sell that anymore? I mean, like, nobody else gets paranoid when you drop it.

Where are you show? Yeah. Where are you showing? Like in public? You're just saying. No, so you guys haven't tried the new one. They just, and I, as far as I know, it's pretty recent because I, I've been using it nonstop since, you know, they do such a good job.

They, their products aim at improving the health of your skin. And then the side effect of which is your skin looks better. Other skincare products, they, they use crazy chemicals and stuff to, to try to induce a look. But it's not necessarily because you're healthier. It's just like, let's create this look to your skin. Like, let's peel off the top layer or let's do this thing. All of their stuff is literally improves a microbiome of your skin.

It doesn't destroy your skin's natural oils. It literally makes your skin healthier, which is why it works so well. Such a fire. I know. It's really cool. I love it. Hey, did you guys see? Oh, my God.

You guys, remember when I said that PDE5 inhibiting drugs like Viagra or some are going to be, I can't wait to ask you about that. How many studies are out now like supporting this idea? I called this a while ago that these are the these are going to be the new longevity drugs when it comes to like medication. And we see this with how it improves endothelial health, right? So because of the because it does vasodibular health? dilation because it inhibits an enzyme that breaks down nitric oxide. Your blood vessels relax. It keeps them healthier.

Better blood flow. The biohacking community has been doing it. They do it either, like a small dose daily or once a week they do a dose. Yeah, I've already listened to a couple people interview. So it's definitely starting to become a longevity medicine. There was a new, this is an observational study. So little asterisk here. There's no controlled study on this yet.

but there's an observational study that it also reduces cancer. There's anti-cancer effects from PDE5. What is your theory on why? Well, they already have a theory as to why. So it's the way that it affects how cholesterol moves through the body, which prevents how cancer cells. Is that because it's not like it's moving it more fluidly through? Like it's pumping.

There's something else it does. And you can look it up, Doug. So they're being studied for slowing tumor growth, reducing metastasize, and boosting immune response against various cancers. They increase cyclic gmpe levels, which can suppress cancer cell proliferation, enhance the effectiveness of standard chemotherapy. But there's also something it does where it prevents the cancer cell,

blocks something that cancer cells need. There it is right there. Elevated C gmpe levels can. interfere with intracellular cholesterol transport, which limits the cholesterol supplies that cancer cells need to grow and spread. Interesting. So, and it's literally being studied. Cholesterol starvation.

Yes. Now, it's cool about, see, here's the thing about cancer cells that, well, not cool. It's what makes it difficult to treat cancer is that usually what starves the cancer cells, starves the other cells. But there are interesting ways that cancer cells can be starved or inhibited that don't affect healthy cells. Like a good example is the Warburg effect, which is, this isn't true for all. all cancers, but for many cancers, they're unable to operate off of ketones.

They just, they need some sugar to operate as fuel. So, so when you get rid of that and you're operating on ketones, many of these cancer cells starve, whereas your other cancer cells continue to live. So that's kind of what might be happening. But how interesting is that? Super interesting. That this, this boner drug is going to turn out to be. I'll tell my buddies about it.

They got excited. Yeah. because they're already on it. Hey, honey, guess what they're? So you ordered some? I did. For the health benefits. Yeah, yeah.

Yeah, no, totally. For sure. Yeah. My equipment works. Yeah, it's so good. Have you tried it yet? I haven't got it yet. It should come in any day now.

In fact, actually, I thought it was just coming the order that Doug had yesterday unless he stole it for me because it's kind of weird that my TRT came, but the other didn't come. So I wonder why it's missing. Yeah, yeah. He's still in it. Jacked my stuff, dude. It's also has been shown. I'm just selling the hell out of these now. They're also shown to boost muscle protein synthesis.

I mean, what is the, because what I haven't heard, and part of why I did it is because it's like, I haven't heard anything negative. If you're on blood-lowering medication, you don't want to take. Blood pressure-lowering? Yeah, blood pressure, sorry, sorry. Blood pressure lowering medication.

Like, what's it called? Doug, look up contraindications or what not to take them with. There's certain drugs you don't want to take it with because you can get, you like, pass out. You get real low blood pressure. Yeah. I'm saying like any sort of, all things considering you're normal on that,

you're not taking any other drugs that would counter that or would work. Yes. Nitrates, there you go. Nitrates can be very dangerous. Severe life-threatening drop in blood pressure. There's also certain antibiotics. And you don't want to eat grapefruit around them.

What? Yeah. There's a compound in grapefruit. Wait a second. The element grapefruit is my favorite drink. Is that a problem? I don't think there's real grapefruit. in there.

I don't think they actually use it. Yeah, yeah, I think it's grapefruit. But pineapple's still on the list, right? I'm not to switch up my, I want to switch up my helmet drinks. People either get that or they don't. It's fine. Listen, great. There's a compounding grapefruit that slows down the breakdown of certain

compounds by the liver. So it can, if you take grapefruit, I forgot what it was. There's a compound of grapefruit. Maybe you can find it, Doug. That if you take it, it'll, it'll rise the, it'll increase the blood level of the compound. Some supplements will include that compound. It was right there.

Didn't you see it? I did, but it didn't say exactly the details about it. Yeah, Bobby Metallica. Yeah, what is it in grapefruit? I can't remember it up the top of my... Interesting. So you don't, you think my grapefruit elements fine? Yeah, dude.

It's not grapefruit juice. Well, it's like extract. Wouldn't it be or no? No, no, no, you're fine, dude. I got one right here. Yeah, dude. Oh, you got one right there. Yeah.

Thankfully I'm not on anything right now. Dude, I have been preaching this for so long now. are starting to do it now. People are taking one or two element packets before their workout, like an hour before. So they're drinking it with like a quarter gallon of water or whatever. And they're like, man, the pumps I'm getting. Do you remember, like before we were even a sponsor with Element? Do you remember, we talked about this early days of mind pump. And I told you that this like, when I was, it wasn't until I got into competing that this like unlocked for me. I'm like, I've been taking

all these stupid pump supplements my whole life. No explode. And they work. Like, they, I get a pump from them, some like that. And they kind of work. But like nothing compared to like water and sodium loading. And it'll, and some carbohydrates. You put the three of those together.

It will blow away any pump. Like that was like, like for me. My pre-workout always includes a packet of element. I have one right on my way to the gym in a nice big thing of water. That's having it on the way there. And then I'll drink more while. work out. Huge difference. It's funny the pushback that it's getting in some of the fitness space.

You know, you see some of it. Pushback. Yeah. What pushback? Yeah. There's people that are hating on it. Yeah. Why?

You, you, just like when we started and we're talking trash about electrolytes. Yeah. I think it's partially that, but also, too, it's just because it's popular. Yeah. You know, they want shit on it. It's because it's, it's basically salt. It's cheap. Right.

And so. Salt, a little bit of magnesium potassium. Yeah. And so there's this big, there's this big, there's this big hate on it that it's just, oh, that's a that's a waste of money. It's just like, well, I guess if you're going to discipline yourself to put those three things together every single day, you're in your water and do it. So balanced with your nutrition. Yeah.

It's like, okay. You want it to taste good. Yeah. You know, in your water, just throw a packet element. Yeah, yeah. Yeah. It's not expensive. Yeah.

No, I think I, worth it. Worth it, for sure. Yeah, I love it. Love it. By the way, this is what's in grapefruit. Oh, yeah, I can't say that. Yeah, it's a ferranocumaran's. Yeah.

Something like that. Yeah, they block an enzyme that is responsible for breaking down Viagra in your liver and your gut. So if you have you have. So if you have them both, it doesn't break it down, and you can get a dangerous amount of Viagra to build up in your system. So longer than a four-hour bonner. Potentially. How often is that even a, like, I know what that was always a joke.

How many people have that happened to? Yeah, that was always a joke, right? When Viagra first hit the market, was such a big deal. Oh, I don't think it's a joke. I think it's a serious. I think a lot of people have taken more than they're supposed to take and then it hits. That's, I think, what it is. Yes.

A delay. I mean, I've told the story. before of that stuff before? Yeah, I told that, I told the Vegas story where I took some and then I, I partied and I was just like, this doesn't even work. So I took another one, still didn't work. It like hit, like, it delayed. It hit like the next morning, the next day. I was driving home from, I got, I flew in. Yeah, but you didn't have, you didn't have to go to the doctor. No, yeah, yeah, yeah, I figured out, figured out what to do with it. Yeah. Well, this whole day just changed. Yeah, yeah, yeah. It shipped in my. priorities for a day. So it's rare. It's got to be rare, right? So this was, what I'm saying is the joke was, because Viagra came out, God, a long time ago. And that was one of the disclaimers in the commercial. If you have an experience, if you experienced an erection for longer than four hours, right? Yeah. But that's got to be rare. Well, I think that's because of another physical challenge the person has. It's also, Sal. And this just exacerbates it. It's also, Sal, probably a selling tactic, just like you did to, like us young boys. Just like steroids. Be careful. You can get two jacks. And you're like, what?

I'm definitely taking that, which I'm sure everyone's your arms could explode. Four hour erection, I'll be fine. I'm not going to a doctor. That's a preapism. It's a long and often painful erection lasting for four more hours without sexual desire. A painful one. Oh, without sexual desire. Yeah, so what happens is if you have preapism, is you get an erection and it just won't go away.

Yeah. And it's just there. Yeah. That would suck. It just aches. Yeah. I get to get worse things. Stop.

I don't know. I'm trying to pick. Of all the things you go to the doctor for, that's got to be the worst. Yeah. You know, you walk in. First off, you're walking in. It's like, people know what's happening because you can see. Doc, it's angry.

Hey, listen. I got a. Yeah. I got paraphrism. I have to use the real term. Yeah, yeah. Be all scientific. What do I do, Doc?

It was probably more of a selling tactic, to be honest. now that you say, you know, now that we're sitting here talking about, I'm like, oh, I bet that was that what that was. Yeah, there might be like one guy and they're like, reason this. Wow, you can get, yeah, permanent damage. Unbelievable. Oh, man. Yeah, that sucks.

Anyway, oh, I got to tell you guys about what Lifetime is doing. You know, Lifetime is Joe? No, no. Oh, oh. What are you watching? Hallmark. Hey, I live with my grandma for like, like you. That was, dude.

You just got caught, bro. This is the last time you abused me. This is what you take it. This is what you're taking. This is what Adam's taking his baths, you know? He loves such a lot of. They haven't a bath in a long time, dude. I've been.

Liar. You know, you know what's hilarious about you just said that. You were so crazy. You didn't have a bath tonight. You know, last night, last night I was probably laying in bed for a good hour shopping for bathtubs. Why?

Because I don't have one in my master bath. Like clawfoot? Yeah, I don't have one in my master bath. And the master bathroom, before I got into that place, it was one of the things they had just remodeled. So it's like my master bath is nice, but it doesn't have a bathtub. And so in order for me to put one in there,

I'm going to have to like remodel the whole thing. And so I'm like, ah, back and forth. But I was just last night, I was like, man, I haven't had a bath on a long time. I missed my bubble baths, you know? So I was shopping and trying to figure out what's the biggest one I could fit in that place. You ever smoked a cigar in there? Not a cigar.

I've smoked other things. there. Definitely having a joint while I watched TV was a thing I did for sure. He's a narcissist. Leave him. That's you watching. You watch it now. Right. So, get out, get out. So listen to what Lifetime is going to do. This is kind of crazy and kind of cool, I think. They're building a gym you can live in. Let me explain. What? Let me explain. They are building, this is, it's called Lifetime Living in Paradise Valley. It's opening in 2027. There's going to be 327.

residences. So these are one, two, and one and two bedroom and two bedroom and three, and penthouses. So one bedroom, two bedroom and penthouses. And they're going to, it's going to be a huge, basically complex. Complex. But in there, it's, it's, it's a resort essentially. So you're, it's going to come with, you're going to have, this is kind of brilliant. That kind of makes sense. Bro. You're going to have your membership. You know what they'll do is they'll include the membership with owning the home. That's right. So you've got the gym, you've got the restaurants in there, the wellness, the recovery, all in this huge resort like the pool, everything.

Plus, you have an apartment or a penthouse. You're also cultivating a community of like-minded people too. 100%. This is kind of brilliant. It's very brilliant. Listen what it includes. Two rooftop pools, pickleball, and a 92,000 square foot club that's in the same. 92,000?

92,000 square foot club. club. That's a monster. Yeah. And you have, and you live there. That's so much better than like Google campus where they kind of make everybody live there and play ping pong. Bro. Way better. Dude, this is brilliant. It says every residence includes a lifetime member. Is there enough? Is there enough? You said 300 and something? Three hundred and twenty-seven residence. Where is it going to go first? Paradise. Where's that at? I think it's called, uh, let me see. Where's that, is that, is that Arizona? Is it California? No, Paradise Valley. Paradise Valley. What? I don't know where the hell that is. Is that California? Or not Arizona.

Paradise is a burned down. That's where my family used to live. Fairfield, California is a resident tournament community. I think that's it. There's also one in Arizona. I think it might be Arizona. Arizona is the most likely place this pulls up. That sounds like a good kickoff place.

So this is a very fast-growing segment of the wellness economy. So here's the stats. Wellness real estate, this is a thing. Wellness real estate hit $876 billion in 2025. You know what's forecasting to reach in 2030? Five years. 1.8 trillion. It's going to keep,

they're going to keep doing this. Wellness, real estate. These are complexes that include... Actually interesting... Dude. That could take off. Tell me you wouldn't live... If you were just a single professional...

There it is, right? It is Arizona, right? It is Arizona, right? Yeah. Arizona. That makes... That's a good place to go started out. Dude, look at that.

Tell me you wouldn't want to... Like, if you were just a single professional, right? You're making decent money. Tell me that's not the place you live. Even if you're a young couple. Sure. You know? I mean, it's the only people I don't, it doesn't, it's not going to attract the, you know, late middle age, big family, you know, big family person probably.

Because it's condo living, right? So condo living is going to be like anybody under 35 with one kid or less. Yeah. Is going to be. Your empty nest or, you know. Oh, man, that's cool. Parents. Super cool.

right? And it's all in your property. And you're right there. And then you're in part of this kind of community. I, you know, I can, I can see things moving in this direction because we've moved so far away from community. Yeah. That I can see how people would want, you know, something like this. I'm just so, I'm curious if you can, I mean, they obviously did their homework, right? So that, so, Arizona has the most gyms per per capita. You're right. And so, because my thing would be like, can you get 350 people, you know, arguably more than that, because these are two bedroom places. So 700 people in a five-mile radius that would all want to be into health and fitness

and living in a place like this. But if there was a place you test this at, it would be Arizona. Yeah. So this will be interesting to see how this takes off. You know, I don't see this in a lot of cities. I could see this in Arizona. I could see this in L.A. L.A. I can see it around here, except property so expensive.

Really here? Yeah. I think I can see that. I don't have a, we don't have a big fitness culture. But we don't even have a single, like, we don't even have a single mega gym. Yeah. We don't have one of the nags I've always said about over here. That's one of the knocks I've always said about over here.

How will we not have a mega gym over here? But it's not worth, Silicon Valley is not known for health and wellness. No. We're not. Like, so, I don't know about here, but I definitely think. Look at the pictures. It looks sick. I know.

I think life, so lifetime is brilliant. They are crushing. the high-end wellness gym space. I mean, their gym memberships are expensive. Have you been to a lifetime? Yeah, they're sick. They're great. And packed.

I went to one up in, I don't know if it was Roseville. It's kind of up in that area. My cousin took me because he's a member, and they're expensive. The membership is expensive. We went in there, and it wasn't even prime time, and it was packed. Wow. I'm like, oh, my God, all these people are paying this huge membership fee. I don't remember what it was, like 200 something.

How soon can you put a down payment on a, on a condo? Good question. Be an interesting investment. 100%. That's what I was thinking. But I think this is interesting. I wonder if this is going to keep, like I said, the wellness, this spot of wellness, they are predicting to grow dramatically in the next five years, which is kind of interesting.

It's pretty cool to me, yeah. Yeah, really. I always think about once we see stuff like this, like, so cool to us. Yeah. Yeah, is this cool to everybody? Yeah. Like, does this go out beyond our bubble? enough to carry?

Well, I think I don't think it's a bad bet because look. I don't think so either. He's a great bet. Doug, maybe look up, what's the average membership at Lifetime Fitness?

They went into an area that just 20 years ago, gyms were like, no way. Like, that's country club. We're not going to do that. And Lifetime is one of the fastest growing companies in fitness. So part of why I think they are,

and Doug can maybe look up and correct me if I'm wrong, but one of the things that Lifetime did really well and why they are thriving right now and they basically leapfrog companies like 24 and UFC and all these other gyms was what they did smart early on was they're in the real estate game oh so this makes sense so they own they own their buildings or oh i believe so but maybe i'm wrong doug i'm pretty sure though

that's that's what gave them this upper hand was they've been buying up their buildings since yeah which is because you know how hard it is to make a gym really really profitable Yeah. Oh, yeah. But the ones that have done really well are the ones that have been in this game for 20 plus years and have been owning real estate because now they got this real estate that's appreciated, you know, 4X and on top of that. And so they're, so look at it, see if they own.

Yeah. They do own some properties. Their broader business and model increasingly relies on sale leaseback transactions. So they build or acquire property, sell it to a real estate investment trust. Oh. And continue occupying the building under a long-term triple-man. Okay. Well, that's just a fancy way.

of saying they own it. Yeah. They're shuffling things around. Yes. So they do. So they, that's the, see, that's the,

that's the model. I know that made sense to me. Is that what's happening? Yeah, yeah. Yeah, that's exactly what they're doing. They're buying it. They're selling it to their, another,

a trust, which they have, they have, the control of the trust. The trust, then it leases it back to them. So they're, yeah, no,

it's, it's brilliant. So really, they're in, like, I mean, this is like, I was just talking to,

um, Kyle about this yesterday. Like, this is so, this is like McDonald's. Everything's McDonald's is a burger joint. It's like they're, they're a real estate company. They're a massive real estate company that just happens to sell hamburgers. It's like, this is, this is a real estate company that's disguised as a fitness center. And they've been doing it for so long that at this point, they've,

when were they founded? They've been around for a long time. Have they? Oh, yeah. Over 20 years. Dude, if I ever had to be a general manager of a gym again, which I just, that's a lot of work and I don't have the energy for it, but it would definitely, I'd definitely want to run one of those.

Yeah. That'd be fun. Yeah, Mega Jim. I'm curious with that. I wonder what they pay. I wonder how well they, how well they pay there. 1992, bro.

Wow. Yeah. Wow. Well, they're growing really well. Yeah. So cool. I would love to go see that place. I know.

My buddy goes to the one down in Orange County and he's always sending me pictures and he's just like, it's so sick down there. It's like, yeah, it's like they turn it into like a little experience. Yeah, gyms are interesting, man. This segment of the gym industry. you're either going to go dirt cheap or you're going to go

like that kind of style you know high end the middle is is kind of disappearing although I do know that one of the strategies and I think they're doing this with 24 because I know

Mark Bobb is back end of 24 is they're going to kind of reinvigorate the middle by having a low flat cost and then all a cart you know I don't want the extra stuff you pay extra

yeah club is doing that. And so far, he said it's a winning strategy. But you would make him, I would make him or I haven't been in there, so I don't know, but I would say he's more of a high end spot. Yeah, I would say that. I wouldn't put him as a middle. Yeah, he's not middle tier.

Like middle tier to me is like 49 to 60 bucks a month. Right. And then, high end is 100. I don't, you know, listen, I would never, ever, ever, okay, bet against Mark Mastroff. But I don't, I just don't see. Because the other thing that's also, I think, I'd be interesting. to see these stats, but I think it's still on the rise, is more and more people at home working out.

So you're either going to go super low cost and have your own gym and your, you know, with things like companies like PRX, you get folded away and everything and companies like tonal and all the stuff that you can do everything at home. I feel like at home is exploding. You got these super cheap memberships that are going on with the fitness 19s and stuff like that.

And then you have these mega gyms that are... Right, that's a new factor that wasn't there when we were part of it. It wasn't. It wasn't even... An option. No. So, yeah. It was totally like middle.

It was either middle. Yeah, yeah, the middle, you had some of these spas, but the spas were like conducive to people that really were into working out. They were more like people that wanted massages and a pool. You know, 24-office used to be middle high. Yeah. When I first started selling memberships there in 1997, an all club membership, and this is not adjusted for inflow.

This is the price that we sold it in 1997. Yeah, I remember. Was $249 a join, $49 processing fee. $45 a month in 1997. Yeah. That was expensive. It was expensive. It was.

You're right. They let, you know, they leveraged was the 24 hours. That's right. So that's why they charged that premium. And they led the charge. They're the ones that led the charge on the,

let's race to the bottom with the price. So it's crazy. So think about that. Lifetime's around at this time. And they were the, they were just growing slow and buying these big, these big buildings and slow. Yep.

And one at a time. And they've just, They've just, you figure since 1992, buying these buildings are now worth a ton, a ton of money and leverage. The CEO would be an interesting person interview. Doug pulled his name up. Maybe look at it would be cool. Manukora honey is the best manuka honey you'll find anywhere.

Look, most honey is basically glorified sugar. Manuka is in a completely different category. It comes from bees that feed off the manuka tree in remote New Zealand and the bioactors from that plant transferred directly into the honey. It has three times more antioxidants and prebiotics than regular honey. Plus MGO. This is a naturally occurring antibacterial compound that's unique to manuka. No other honey has it.

70 to 80% of your immune system lives in your gut and the prebiotics feed the good bacteria. This isn't a supplement you add. It's a food that does work for you. So one heaped teaspoon in the morning is all it takes. That's the protocol. It's easy, repeatable, sustainable. It's the best Manuka honey you'll find anywhere. Do it for your health.

Do it for reduced inflammation. Go check it out. Go to Manukora.com slash mind pump. That's M-A-N-U-K-O-R-A. Dot com slash Mind Pump. Use the code Mind Pump. Get 31% off. Back to the show.

First question is from Josh Malloy. Is there any strategy to reduce protein farts? Asking on behalf of my wife and daughters. You know, so, this really becomes an issue when the protein that you're consuming might be something you're intolerant to. Yeah. So you might...

You might need to switch the protein. So you might be taking away protein. You might have an intolerance to dairy, in which case maybe switch to something else. Egg protein powders can always cause a little bit of that because of the sulfur compound, the sulfur amount egg. But this really is an issue with digestibility. You might need to switch the protein. Otherwise, they shouldn't cause.

Now, there is another issue. Sometimes people get constipation with lots of protein, in which case, increase your fiber. But the gas part, this shouldn't be an issue. But animal protein is pretty, like, I mean, you can synthesize that. It's pretty bioavailable. So, I mean, yeah, I think for the most part, it's probably from a dairy source or some other intolerant,

something that you're eating that's causing this. So would you experiment with? with what you have me using right now that I find that is interesting. I'm watching as I'm like using that how much easier it is on my digestion. So I've talked about this before. Like I can have way.

But I definitely have like a limit of how much of it, especially how much of it in one sitting. Right. Like if I do something, for example, like have a magic spoon cereal, which is got, it's infused with way protein to boost the protein

with vitamin D milk, which is more like that amount of, that dairy. That amount of dairy in one one saying can make me feel that way. If I, but I've been taking the, um, yeah, the dairy enzymes. Yeah, the dairy enzymes. And it tends to mitigate that. So the main, so you can try digestive enzymes.

And if it is dairy, you want to make sure the digestive enzymes contain the lactase enzyme that breaks down lactose. Uh, plus it'll include enzymes that break down protein. You could try it. You take a decent dose with your protein shakes and see if that makes a difference. Um, but again, oftentimes it's, uh, switch protein. Switch to, you know, vegan or egg or, you know, beef. Bone broth.

You can actually buy beef protein now. Even the quality, I would imagine, has a bit of a factor in that. Because even, like, with Legion, for me, it's, like, completely different in comparison to some other ones. Yeah, weight isolate tends to be easier for some people to digest than other forms. Yeah, the paleo valley bone broth is a great. Oh, that's, for your gut health. So that's what I try not to have, I like way.

Way tastes good. It's also used in a lot of like food stuff products like the magic spoon type products like that. So I end up getting it still. And so I just have learned that there's a threshold for me before I notice things like this. And a lot of people, they just, again, all they're doing is farting. They don't see anything wrong with their stool. They don't see anything.

So they think they're totally fine, but they have some like a mild intolerance to it. And so lowering the amount that you're doing in one sitting can help. Try the digestive enzymes. That could help. Definitely obviously switching, I think, almost all. always helps. Next question is from Barbie 21. I work a desk job, so it takes a lot of effort to reach my daily 10,000 step goal.

I find that the weeks I'm able to meet those goals, I get really bad plantar fasciitis pain. I am prior military police, so I dealt with the pain for years but never really did anything or did any physical therapy for it. Do you have any recommendations for those trying to reach their step goals while dealing with plantar fasciitis pain? Yeah, you got to, you, this has to do oftentimes with tightness in the calves. So the gastric, the gastroch muscle, the soleus muscle, you got to get better flexibility in that. Incle mobility can help with this.

Tightness in those areas can cause plantar fasciitis. And so combat stretch is a good movement. And, you know, when you're trying to improve flexibility in this way, the more times you practice throughout the day, the better. So it's not like you just stretch once a week. You want to do this throughout the day. Short little stretching habit. That's right. So you have your traditional calf stretches,

and then you have the ones where you're kneeling, which stretches the soleus. And that makes a huge difference. And then in the meantime, using a lacrosse ball or a hard ball on the bottom of your foot can help a lot with alleviating some of the pain. To me, you've got to have like one of those

lacrosse balls laying around in your bedroom or in your living room to where you just, anytime you sit on the couch, you're messing with it, you're rolling around on it, get down and do the combat stretch multiple times for the day, and then absolutely before you decide to go on a, you know, 30-minute-hour walk to get your steps, you've got to do it before that.

You got to do it. And both of them, ideally, like use a lacrosse ball, combat stretch, then go for the walk. Those things will really help out. Yep. Next question is from Chelsea, what are some ideas of things to do during rest between sets? I have a hard time.

staying still. Well, I'll give you some suggestions, but also I just want to address that there's an underlying issue here where you just can't sit still for two minutes. And that... That in itself is a discipline. Yes. And it's not just that. It's like you don't just have an issue with your workouts. Like this bleeds into the rest of your life. You're either constantly distracted or on your phone, not able to sit still. It's not really good for you. So my number one recommendation is to practice sitting still. Practice sitting still. Practice sitting still. This is something that we don't do so often anymore. And it's something that's needed.

And if you don't do this, you don't give your mind a chance to wander and think. People who have issues with this tend to have more anxiety and stress as a result. Now, if you really need something to do, you could try writing in between sets. And this is what I do in between sets. So I use my in between set period to write notes for the show. So ideas will come up and I'll write down, oh, I want to talk about this. Here's how I want to organize that episode. So you could try that as well.

But I honestly think just trying to sit there and be calm. It's one of the best things you could do. You want to know what I said at Katrina yesterday? What? She gave me the same thing. Same thing? Yeah, she's literally last night. She's like, man, she's like, because I had just told her, what I told her the recipe for getting right for Cabo is lift, lift heavy, long rest periods, bump protein.

That's all I want you to do right now. And her report back to me today after the gym is like, man, I'm sitting for three minutes feels like forever. I said, you're not lifting heavy enough then. lift heavier. I am lifting heavy, not heavy enough. If you're living heavy, you're going to love those three-minute rest periods.

You're going to like that break. And so when my clients that tell me like, it's so hard to stay still, like you are not lifting heavy enough. You lift heavy enough, and you will enjoy all three of those minutes. And then the other thing is to like visualize a lift. We talked about the study just recently

about the benefits of visualizing yourself doing the lift. And I tell you what, again, back to the lifting heavy. If you're lifting really heavy, and that was a really hard, set you just did and you got three minutes you got a rest before and there's one you're going to want that recovery time sitting there with your head down thinking about doing that lift again and get that full three minutes and then go get it again like that should be what it looks like i mean really just

i just focus on breathing and uh you know letting all the noise leaves my mind like just literally just you know like decompress like use that time to just like calm the entire system and that's it question is from Morgan King DPT. Would you hire a coach from out of state? I live in Wisconsin. I'm not moving to California, but would love to be a part of mind pump somehow. So there's two, there's really two main ways you can hire a coach. One is in person. No, no, no, no. This is like us hiring them. No. Yes, it is. It's a DPT. It's a DPT. Oh, you're right. It's a DPT. They live in Wisconsin. Would we hire them? They don't want to move to Cal. To work for us. Yes. Oh, you're right. That makes much more sense.

Yeah, yeah. Yes, yes, yes. Yeah, that's the question. We have coaches that work for us. Yeah, we have remote coaches. Now, we encourage people, our staff, to be here because you're certainly not going to make more than what you could as a DPT doing a remote coach, though. Yeah. Maybe if you are in person and then you have the ability to scale within the company.

But you can definitely make a nice living being a part-time coach for us. But we do have like, what, 10 virtual? We have 10 coaches, I think, that are virtual. Yeah. More than that. We do it? Oh, yeah, we have 17. 17.

Oh, that's right. Yeah, yeah. We've only got, we have more virtual than we have in person. That's right. So, yeah, we have a lot of coaches all over the country that are virtual. And, you know, we just had a bunch of them that we just flown in for training with us. You will have to come in to train here for a week in-house. And you have to pass, obviously, the interview and all that.

But we absolutely hire out-of-state coaches and trainers. If you're a great fit, especially if you're a great fit, especially if you, you've been listening to Mind Pump. That's the big thing I noticed with Kyle. I've seen Kyle three different trainers that he didn't hire any of them. So it's not a guarantee. Yeah. If you have been listening to this show, you understand Maps programs, and you're a good trainer.

Yeah, there's definitely a really good shot that you could be a remote coach for us for sure. We're hiring right now. Was it Mind Pumpjobs.com? Yes. Yeah, you can apply there. Look, if you like the show, come find us on Instagram. It's Mind Pump media. Thank you for listening to Mind Pump.

If your goal is to build and shape your body. dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pumpmedia.com. The RGB Superbundle includes MAPS Anabolic, Maps Performance, and Maps Aesthetic, nine months of phased expert exercise programming

designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, The RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends and family.

We thank you for your support, and until next time. time, this is Mind Pump.