2923: The Exact Formula to Build the Most Muscle You've Ever Built in 90 Days

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, 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 MindPump. Today's episode, we answered listeners' questions. We picked four from Instagram, MindPump Media, and we answered them, but that was after the intro. Today's intro was 55 minutes long. That's where 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 a 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 calderalab.com slash MindPump. 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Build the most muscle you've ever built in 90 days. We're going to give you the formula right now. Do what we say. Watch what happens. Let's go. 90-day game. Let's do it. I feel like this was inspired by our caller who put on 25 pounds in like the last. Oh, yeah. That was cool. What was the time frame that he did that in? It was 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. Older guy. Which is insane. 67 years old. 67 years old, put on 25 pounds of muscle? Super impressive. You know, here's the thing about building muscle. It definitely is a difficult, slow process. It's not easy. However, if you are hyper-focused. Consistent with some of the stuff we're going to say, 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 setup 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 who get leaner to set themselves up. Well, I make the case that that's what 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 timeframe that we have until Cabo. And she's like, "Hey, I really wanted to dial in before you do this." I said, "Well, before we go to Cabo," and basically about 90 days is about what we have. And she's like, "Will you set up my diet this time?" I said, "Well, right now, it's simple. I want you to get your protein up and reverse diet right now. Get strong, lift heavy, push you up. We're going to build all the way until 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 at, you're just going to lose a bunch of muscle on the way." Yeah. 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. All those movements where we like to add a little extra volume and hit this little angle and the squeeze type of deal. Because here's the 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 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 need to dig a hole that's a foot deep. 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. It'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 amount of lifts, 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 what it is is we default to stuff that's easier. 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'm just not, I don't feel like that. Let me do, let me do some leg extensions. Yes. Let me do some. No, I'm so glad you said that because 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 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. Mm-hmm. Don't put it in your routine. Yeah. 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 deadlift. 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 kinds of isolation based movements. Yeah. And it's almost like, I look at it more like I didn't put enough energy and intensity into those main lifts with, if I'm still adding more of these supports. Yeah. And superfluous ones 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 less at, right? The guy or girl who hits the big lifts and then does a bunch of these movements that are finishers are going to be okay because they're hitting the big lift. 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. And so I'll do what I think is the next thing. Yeah. 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. 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. To recover. I'll tell a personal story, but again, I've experienced this with all my clients. And 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 I just started training my legs. Now I have my legs respond really well to strength training. One of the body parts that I have that just, they can build really well in my quads and my hamstrings. They just do. And at this point, my leg routine, this is no joke. This is what it consisted of. Leg squat, leg extensions, leg curls, all pretty good exercises. And I do about three sets each. It was a decent workout. And I was building some muscle. But then this is when 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 when 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. You got to grow. 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 in the other stuff on there, right? Overhead press, a row or a pull up, 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, 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 uh, you know, certain, um, uh, circumstances, uh, 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 to failure. Yeah. And it's just not, 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, if you're trying to limit, um, the amount of times you can get back and, 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. Uh, but yet I'm not moving for, I'm not, I'm not adapting because I haven't allowed myself, um, 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 than 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 could 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. What do you think would have happened, uh, Adam, it 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 think what, what I would have seen was I would have reached, uh, what took me to my thirties to reach. I probably would have seen, I would have seen, I would have seen, I would have seen, I would have seen that in my mid twenties instead of exactly until that's probably what would have happened. Cause I still, I mean, I did a lot of other lifting. Yeah. And I still did. Okay. Like I didn't do terrible. Uh, but man, I, uh, 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, which to me is like, that's the part that that's the really glaring part to me. It's like, we can sit here and argue all day that, Oh no, it still would have taken me that long. What, but for sure, uh, it would have been way. The amount of, I mean, there was times when I was training seven days a week, twice, twice a day and stuff doing, doing crazy stuff, thinking that the more I train, 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, uh, you know, uh, 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 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 greats, uh, of the twenties, thirties, forties, and fifties lifted and built incredible physiques and got really, really strong. It wasn't until anabolic steroids came in. And then when these, uh, bodybuilders could just hammer themselves with tremendous amounts of volume, they started training the way this is how all of them lifted. And again, uh, they were incredible. Um, 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 and you see an actual, like really jacked person in front of you, you're 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. I was ready. I'm like, this guy's going to let me know. He goes, here's what you do. What's the secret? He's what you're going to do. He said, 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 my self, 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, uh, here's the next thing. Change your workouts every three to 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 10 rep range. And then maybe the 12 to 15 rep range. This is what you're playing with, uh, every three to four weeks, because this, uh, does help your body, uh, continue to adapt and build, um, 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 progressing. You do 90 days of, you know, benching, squatting, deadlifting, and all your manipulating is the rep ranges in that you're going to see some serious progression in that huge. Uh, next, uh, you got to eat a lot. You got to feed your body, but eat clean. So these two things go head to head. Cause here's what tends to happen. Uh, somebody eats clean, but doesn't eat a lot or somebody eats garbage. They can eat a lot. And then they end up getting 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 food, 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 a muscle. You will eat enough food to do that. I mean, again, this is, uh, 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, the, 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 because I thought calories were calories. So let's just get them in. So I'd eat pizza and fast food and ice cream and candy and whatever I could get my hands on. I would eat. And it wasn't until, uh, there was a, there was a period of time where I had to stay at my grandmother's house. My parents were, 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. Um, and ain't no garbage. I ate no garbage food. I remember just putting whatever I could in a shake, like literally everything and just blending it first thing in the morning. And really, you know, in hindsight, if I'd ate like a big breakfast that was like whole foods, like how much further that would have taken me and not have the gastro 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, I remember when, uh, calorie King, the book before.com came out and I had the calorie King book and I first started tracking macros and up into that point assumed because I did the things that you said, just ate, you know, ate milkshakes and raviolis and just whatever, whatever high, lots of pastas and just high calorie foods that I must be eating enough. Um, 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. Then 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 consistently 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 carbs and fat. Yeah. So it would, 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 it 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. Uh, 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're, you just, you just mentioned something kind of in passing there, which is, uh, eating a lot of calories, uh, for the sake of eating calories from garbage food also makes you feel like crap. Yeah. Yeah. You don't have the energy you're 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 gotta eat again, but I can't. Cause I just ate that bucket of fried chicken or whatever it was. Yeah. Uh, and it actually gets in your way. Whereas when you eat every three meals, every three hours, but it's whole natural foods, still high calorie. You've got the rice, you got the, you know, potatoes, you got the ground beef or whatever. Yeah. You can eat it again, much easier in your digestion. Oh yeah. And you feel better. Yeah. And you feel what's one of your worst bulking meal. I have, I have like a couple that I can think off the top. 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. Cause I, you think chicken that's gotta be it. Chicken. It's mostly fat. It's I'll never forget. Cause this is, this is all the calorie King, uh, 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, uh, double Whopper. Yeah. And the double Whopper actually had a higher ratio of protein than the 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 like 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 burning my just burned into me one was a bucket of chicken like you said which i felt horrible like i ate the whole thing yeah 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 two at the 24 on santa teresa is that mcdonald's right there and they used to have the like 49 cent back then cheeseburgers so i'd buy like 10 cheeseburgers that's it was mostly bread yeah you know and i'd smash them all you know and i'd smash them all you know and i'd smash them all jr or um what was it um what was the colossus burger that was my go-to or the baconator yeah eat a lot but eat clean uh that'll work really well next up sleep like a baby every single night prioritize sleep this is gonna uh turbo charge your muscle gains the studies on this are wild yeah when they compare groups of people and one of them has sub optimal sleep and the other one has optimal sleep and the other one has sub optimal sleep and the other one has the difference in muscle gain or muscle loss is dramatic makes a big difference i'm gonna make some supplement suggestions but uh the supplements do not um 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 theanine magnesium zinc but before bed uh the data shows uh significantly improves uh people sleep so glycine theanine uh and magnesium give those a shot and then lastly you got to be hyper focused and considerate about your sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep and sleep 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 uh 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 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 if you're only lifting a lot of muscle 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 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 they like a 90-day challenge like this uh it's like oh i need i need something every day to work out it's like no like every day you're you're thinking about your health journey and so sometimes when you don't have a day 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 along these lines i remember when we interviewed i believe it was ben pokulski uh pro ifbb pro bodybuilder and i asked him this was 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 go to the middle east and they'd go to the middle east and they'd gain 10 pounds of muscle or 15 pounds of muscle which is wild 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 all i remember when that was first pop i was competing yeah and there was all these rumors of what they they were taking over there oh they have myostatin blockers they had no there would be all the steroids they had they're the same ones people have in the u.s there's no nothing different here's the difference there was nothing to do over there but workout eat and sleep yeah and so he said they'd go there for months extremely 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 yeah 10 pounds of muscle i remember when i remember when you asked that question and i was so curious too because i knew he had been because he would tell us yeah oh yeah no totally he was super i mean uh honest and transparent about all that and i remember during that time when that it was the oxygen gym over there that got super popular and all these bodybuilders were coming back over that they put on all this muscle and everyone was just like oh they've got some new steroid over there and it's like no and which it's so funny because at that time i'm guilty of speculating too like oh i hear myostatin 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 workout eat right and sleep and i asked other pro bodybuilders you know through the show we get to meet these these pros and a couple of them i've become friends with and they'll tell me everything they don't care it's off air 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 my knees been you know 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 yeah uh 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 i 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 myself 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 jujitsu and it just started hurting to the point where it was like bending over to tie my shoes would hurt and i have to take time off jujitsu and i'm like and i'm like you know what i need to address uh 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 gonna 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 going to the gym and i've been doing lateral hip uh lateral uh 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 fix 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 them being really tight forever and like you know especially in my hip flexor has been like just sends me this pain signal like sporadically all the time and um and i'm like ah trying all these mobility moves and really trying to kind of find a way to uh 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 uh 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 i feel great and it's but the consistency of i really have to keep it up because it'll come back so i've either one of you guys incorporated the isometric lunges that i've been telling you about no no that's been game-changing 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 all these kind of lateral exercises and everything like that in 90 90s or leg swings or miguel assisted planes like i have all these things that i do to get ready to squat or deadlift and 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 feel so good it's wild uh 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 who are doing it and they're doing it and they're doing it and they're right now listening who are just they just deny 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 like you got hurt that's different but a lot of people are 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 the how much i've gotten inflammation down and you you exacerbate that with a little extra weight or inflammation too so you got weakness and instability going on and joints like that gets worse or better and then you yeah and then you're also a little bit inflamed which i feel like the average person that is dealing with chronic pain has got this low level constant state of inflammation and then they have this chronic pain and then and this weakness and it's just like oh my god it feels like it's impossible you're always dealing with it it's like you bring down you bring down uh the weight a little bit you bring down inflammation a little bit and you work on that weakness with some isometrics and stuff like that it's magical it literally is and it can feel life changing but it just takes that that effort towards uh we're gonna 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 disc or had had something yeah i had like a major surgery or something i did have that 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 have were riddled with chronic knee pain chronic low back pain chronic shoulder pain and it wasn't from an acute injury injury yeah it's just from over years it's gotten worse and worse and worse and maybe they had like a a scenario which this is common which i think sometimes people conflate these is they did something that now caused it to really yeah they 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 that's now maybe i have a bad back it's like no it's like that was caused because of the weakness and instability caused a minor injury injury's been healed but you still have the chronic pain from from that and that's from the movement patterns and weakness that hasn't been dressed actually added another later to that the systemic inflammation that you're dealing with all the time and then it just exacerbates all 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 uh that was actually quite rare most of my clients the pain went fully away sometimes it took months uh oftentimes it took weeks uh and and like i said most of them the pain went away completely and like i said i had a couple where it got significantly worse and i had a couple where it got significantly worse and 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 never had a situation never with a client where it didn't at least uh get oh yeah it always improves yeah i was gonna ask you adam because you just love the caldera lab so so much off air you were talking about talking i'm talking shit to you guys i know dude so what is the what's the deal i know well first of all okay if you so um they had they only used to you had a a you know a flagship or whatever their first staple launched but they didn't have a lot of bar soap which is the sandalwood sea salt or some of that what is it sandalwood basil the sandalwood basil which i think was is the best bar soap i've ever had in my life and part of that reason is one when you when you get like a 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 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 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 that i enjoy when i brush my teeth i want a little bit of bubbles when i do when i had hair you see i still remember i like it up here 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 lather now if there was a knock it still has that kind of natural smelted i've never been a fan of that like you know sandalwood 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 yeah it wasn't like perfume was on yes so i 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 uh plus sea salt fire that smells awesome that has like a citrusy smell it doesn't smell hippie smell yeah and i apologize for all the hippies that i'm i like hippie smell personally do you like that smell i do actually like it really you like patchouli yeah i don't know about patchouli but sandalwood's great yeah no i'm not on my body i like it i don't mind the smell you like it i don't mind this the smell of it i don't like but you don't want to smell like it i don't want to smell like the soap that has a rope yeah you know soap on a rope dude do they sell that anymore i mean like nobody else gets paranoid when you drop it where are you showering you know just saying no so you guys haven't tried the new the new one they just and i as far as they know it's pretty recent because i i i've been using it non-stop since uh 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 your skin looks better other skincare products they they use crazy chemicals and stuff to to try to uh induce a look but it's not necessarily because you're healthier it's just like let's create this look uh to your skin like let's peel off the top layer or let's do this thing all of their stuff is literally improves the microbiome of your skin it doesn't destroy your skin's natural oils uh it literally makes your skin healthier which is why it works so so well such a such a fire i know it's really really cool i love it i know hey did you guys see oh my god you guys remember when i said that pde5 inhibiting uh drugs like viagra i ordered some are going to be i can't wait to ask you about that yeah i'm not gonna let that slide studies are out now like supporting this i i called 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 we see this with it's uh how it improves endothelial endothelial health right so because of the because it it uh it does vasodilation because it inhibits an enzyme that breaks down nitric oxide your blood vessels relax it keeps them healthier blood flow better blood flow the the biohacking community has been doing it they've been they do it either mike like a small dose daily or once a week they do a dose yeah i've already listened to a couple people interviewing so it's it's definitely uh starting to become a longevity medicine there was a new this is an observational study so little asterisks 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 uh uh how is that because it's not like it's it's moving it more fluidly through like it's pumping there's something else it does and you can look it up dog um so they're being studied for slowing tumor growth reducing metastasize and boosting immune uh and boosting immune response against various cancers they increase cyclic gmp levels which can suppress cancer cell proliferation enhance the effectiveness of standard uh chemotherapy but there's also something it does uh where it it prevents the cancer that blocks something that cancer cells need there it is right there elevated c uh gmp levels can interfere with intracellular cholesterol transport which limits the cholesterol supplies it to cancer cells need to grow and spread and so and it's literally being cholesterol yes now what's cool about see here's the thing about cancer cells uh that well not cool it's what makes it difficult to treat cancer is that usually what starves a cancer cell 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 the warburg effect which is uh this isn't true for all cancers but for for many cancers they're they're unable to operate off of ketones they just they need some sugar to operate as fuel yeah so so when you when you get rid of that and you're operating on ketones many of these cancer cells starve was whereas your other cancer cells continued I'm sorry your other cells continue to live uh so that's kind of what might be happening but how interesting is that super interesting that this this boner drug is gonna turn out to tell my buddies about it they got excited because they're already on it hey honey guess what so you ordered some I did for the health and well-being so that's kind of what that's kind of what that's kind of a health benefit yeah yeah yeah no totally for sure yeah yeah my equipment works it's so good I haven't got it yet it should come in uh any day now in fact actually I thought it was just come in the order that Doug had yesterday unless he stole it from me because it's kind of weird that yeah my my TRT came but yeah they didn't come so wondering why it's missing yeah yeah jacked my stuff dude it's also has been shown I'm just selling the hell out of these now they're out they're also shown to boost muscle protein synthesis I mean what's what is the because I 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 uh you don't want to take blood pressure yeah blood pressure sorry sorry uh blood pressure lowering medication um like um uh what's it called Doug look up uh contraindications or what what not to take them with there's certain drugs you don't want to take it with because you could get you like pass out you get real low blood pressure yeah I mean okay that's that's I'm saying like any sort if all things considering your your normal on that you're not taking any other drugs that would counter that or would work yes what what any nitrates there you go nitrates can be very dangerous a severe life-threatening drop in blood pressure uh there's also certain antibiotics uh and you don't want to eat grapefruit around them what yeah there's a compound in grapefruit so here 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 looked at that yeah yeah I think it's great but pineapple's still on the list right now I'm about to switch up my I want to switch up my helmet drinks people either get that or they don't it's fine listen there's a compound in grapefruit that uh slows down the breakdown of certain um 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 it'll it'll rise the it'll increase the blood levels of the compound some supplements will include that compound it was right there make it more effective see it I did but it didn't say exactly the details about it yeah what is it I can't remember at the top of my interesting yeah so you don't you think my my grapefruit element's fine Yeah, dude. It's not grapefruit juice. Well, it's like extract. Wouldn't it be or no? 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, and people 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 I get a pump from them, stuff like that. And they kind of work, but like nothing compared to like water and sodium loading 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 I work out. Huge difference. It's funny the pushback that it's getting in some of the fitness space. You know, you see some. Yeah. What pushback? Yeah. There's people that are hating on it. Yeah. Why? Just like when we started, we're talking trash about electrolytes. I think it's partially that, but also too, it's just because it's popular. Yeah. You know, they want to shit on it. It's because 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 hate on it that it's just, oh, 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. You're so balanced with your nutrition. Yeah. It's like, okay. If you want it to taste good. Yeah. You know, in your water, just throw a packet of Element in there. 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. Yeah. I can't say that. It's a furano kumarans. 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 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 butter. Potentially. Potentially. How often, how, how is that even? Like, I know what, that was always a joke. How many people has that happened to? I know. Yeah. That was always a joke, right? When Viagra first hit the market. Oh, I don't think it's a joke. I think it's a, I think it's a serious. I'm sure. 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. They've probably overdosed on it. I mean, I, I've told the story before of that stuff before. Yeah. I told that, I told the Vegas story where I, I took some and then I, I partied and I was just like, this doesn't even work. So I took another one. Oh no. Still didn't work. It like hit, like it delayed. It hit like the next morning, the next day I was driving home from the, I got, I flew in. Yeah. But you didn't have, you didn't have to go to the doctor. No. I know. Yeah. I figured out, figured out what to do with it. Well, that's all day. Just change. It shifted my priorities for a day. So it's, it's rare. It's gotta be rare. Right? So I, cause this was what I'm saying is the joke was cause Viagra came out, uh, God, a long time ago. And it, that was one of the disclaimers in the commercial. Yeah. Yeah. If you have an experience, if you experienced an erection for longer than four hours, right? Yeah. But that's gotta 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 would did to young, like us young boys, just like steroids. Be careful. This could, you know what I'm saying? You can get two jacks. And you're like, what? I'm definitely taking that, which I'm sure everyone's arms could explode. Four hour erection. I'll be fine. I'm not going to a doctor. That's a, it's a pre-apism. It's a long and often painful erection lasting for four more hours without sexual desire. It's a painful one. Oh, without sexual desire. Yeah. So what happens is if you have pre-apism is you get an erection and it just won't go away. Yeah. And it's just there. Yeah. That's, that would suck. It just aches. Yeah. I get to get worse things. Stop. This is what I was just saying. I don't know. I'm just trying to pick this in my mind. Hey, listen, of all the things you go to the doctor for, that's gotta be an erection. That'd 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, I got pre-apism. You know, I have to use the real term because I don't use it. Yeah. Yeah. It'd be all scientific. What do I do, doc? Yeah. It was probably more of a selling tactic, to be honest. Now that you say it, you know, now that we're sitting here talking about it, I'm like, oh, I bet that was that what that was. Yeah. There might be like one guy and they're like, oh, we're using this. Yeah. Wow. You can get, uh, yeah. Permanent damage. Unbelievable. Oh, man. Well, that, yeah, that sucks. Anyway. Oh, I got to tell you guys about what Lifetime is doing. You know Lifetime? The show? No, no. Oh, oh. What are you watching? Hey, I live with my grandma for like, like. That one, dude. You just got caught, bro. This is the last time you abused me. This is what you're taking. The Lifetime. One of those movies. This is what Adam's taking his baths, you know. He loves such. I haven't, I haven't had a bath in a long time, dude. I've been, I've been. Liar. When did you have a bath last night? You know what's hilarious about you just said that? You in bubbles, dude. It was so crazy. You didn't have a bath tonight? No, last night, last night I was probably laying in bed for a good hour shopping for bathtubs. What? Because I don't have one in my, in my master bath. Like clawfoot? Yeah. And I don't have one in my master bath. And my, 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 bath. 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 in a long time. I miss, I miss my bubble bath. 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 in there. I've definitely, yeah. Definitely having a, having a joint while I watch TV was a thing I did for sure. He's a narcissist. Leave him. That's you watching. All right. Don't stay with us. Get out, get out. Listen to what Lifetime is going to do. This is kind of crazy and kind of cool, I think. What? 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. Interesting. So these are one, two, and one 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. This is interesting. So 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. You're going to have your membership. Well, you know what they'll do is they'll include, they'll include the membership with owning the home. That's right. Or the rent. So you've got, you've got the gym, you've got the, 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, you're also cultivating a community of like-minded people too. 100%. 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. That's a monster. Square foot club. That's a monster. Yeah. And you have, and you live there. That's so much better than like Google campus where they're trying to make everybody live there and play ping pong. Way better, dude. Bro. Way better. Dude, this is brilliant. It says, it says every residence includes a lifetime member. Is there enough? Is there enough? You said 300 and something? 327. Where is it going to go first? Paradise? Where's that at? I think it's called, let me see. Where's that? Is that, is that Arizona? Is that California? No. Paradise Valley. Paradise Valley. What? I don't know where the hell that is. Is that California or Arizona? No. Paradise is burned down. That's where my family used to live. Fairfield, California is a retirement community. I think that's it. There's also one. There's also one in Arizona. I think it might be Arizona. So check this out. 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 it's forecasting to reach in 2030? Five years? $1.8 trillion. It's going to keep, they're going to keep doing this. These are complexes that include. Actually. Interesting. Dude. Like that could take off. Tell me you wouldn't live. If you were just a single professional. There it is right there. Doug is pulling. It is Arizona, right? Yeah. Arizona. That makes, that's a, that's a good place to go. Started. 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. I mean, even if you're, even if you're a young couple. Sure. Sure. You know, I mean, it's the only, I only feel I don't, it doesn't, it's not going to attract the, the, you know, late middle-aged. No. 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 is going to be. You're an empty nester, you know. Oh man, that's cool. Dude, super cool, right? And it's all on 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. 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, and that, so Arizona has the. 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 square you know 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 la i can see it around here except property so expensive really here yeah i think i can see that i don't think so we have like santana we don't have 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 yeah we don't have one mega gym over here that's one of the knocks i've always said about over how will we not have a mega gym over here but it's expensive it's not we're silken valley is not known for health and wellness no we're not like so uh 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 uh 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 are paying this huge membership fee i remember what it was like 200 something how soon can you can you put a down payment on a on a on a a condo good question it'd be an interesting investment i um 100 yeah that's that's what i was thinking yeah 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 super pretty cool to me yeah yeah really you know i always think about once we see stuff like this like so cool to us yeah yes it's cool to everybody yeah like does this is this go out beyond our bubble uh enough to to carry you know well i think i don't think it's a bad bet because look i don't think so either maybe look up what's the average membership at lifetime fitness they uh 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 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 since day yeah which is because you know how hard it is to make a gym really really profitable um 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 let's look at it see if they own yeah they do own some properties their broader business and model increasingly relies on sale lease back 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 trip 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 their that's the model i know that made sense to me is that what's 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 the trust the trust then it leases it back to them so they're yeah no it's a it's brilliant so really they're in like i mean this is like uh i was just talking to um kyle about this yesterday like this is so uh 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 just that's a lot of work and i don't have you for it but it would definitely i definitely want to run one of those yeah that'd be fun yeah mega gym i'm curious what i wonder what they pay i wonder how how well they how well they pay their 1992 bro wow yeah okay 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 uh um orange county and he's always sending me pictures and he's just like it's so sick down here it's like yeah it's like they turn it into like yeah gyms are interesting man this this segment of the gym industry uh you're either gonna go dirt cheap or you're gonna go like that kind of style you know high end there's the middle is uh it's 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 bop you know back into 24 is they're gonna kind of reinvigorate the middle by having a low flat cost and then a la carte yeah you know i don't want the extra stuff yeah athletic club is uh doing that and so far he said it's it's it's a uh winning strategy but you wouldn't you would you would make him i would make him a or i haven't been in there so i don't know but i would say he's more of a high end he's more of a high end 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 my end is 100 i don't you know listen i would never ever ever okay bet against mark maseroff but i don't i just don't see because the other thing that i don't see is that i don't see that's also i think it'd be interesting to see these stats but i think it's still on the rise is more and more people at home yeah working out so you're either going to go super low cost and have your own gym and you're 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 um that are going on with the fitness 19s and stuff like that and then you have these mega gyms that right that's a new factor that wasn't there when we were a part of it yeah and then you have these mega gyms that it wasn't it wasn't even an option no so it was totally like middle it was either middle yeah yeah the middle you had some of these spas but the spas weren't like uh conducive to people that really were into working out 24 they were more like people that wanted massages and a pool you know 24 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 inflation this is the price that we sold it in 1997 i remember was 249 a join 249 a join 49 processing fee 45 a month in 1997 yeah that was expensive it was for back then it was you're right they they let you know they leveraged was the 24 hours that's right so that's why they charged and they led the charge did that 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 lifetimes around at this time and they were the they were just growing slow and buying these big these big buildings and slow and one at a time and they've just they've just figured since 1992 buying these buying these buildings are now that's cool yeah worth a ton a ton of money and leverage the ceo would be an interesting person interview yeah doug pulled his name up maybe look at maybe look into that that'd be cool manu cora 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 bioactive manuka tree is the best manuka honey you'll find anywhere from that plant transfer 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 percent 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 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.com slash mind pump use the code mind pump get 31 off back to the show first question is from josh maloy is there any strategy to reduce protein farts asking on behalf of my wife and daughters you know so uh this really brings me back to the question of how do you reduce protein farts and how do you it becomes an issue when the protein that you're consuming it might be something you're intolerant to yeah yeah so you might from shakes you might need to switch uh the protein so um you might be taking whey protein you might have an intolerance to dairy in which case maybe switch to something else um egg protein powders uh 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 it's you might need to switch 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 um this shouldn't be an issue um 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 uh something that you're eating that's causing this so uh would you experiment with what um you have me using your diet and what you're eating and what you're eating and what you're eating and what you're 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 like so i've talked about this before like i can have whey but i definitely have like uh a limit of how much of it especially how much of it in one sitting right like if i if i do something for example like uh have a magic spoon cereal which is is got it's infused with whey protein to boost the protein with vitamin d milk which is more like that that amount of dairy that amount of dairy in one one thing 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 but again oftentimes it's uh switch protein yeah switch to you know vegan or egg uh or you know beef you can actually buy beef protein 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 uh other forms yeah the the paleo valley bone broth is a great oh that oh bone that's for your gut health so that's so that's what i i try and not to have i liked way way tastes good it's also used in a lot of like food stuff products like the the magic spoon type products like that so i i end up getting it still and so i just have learned that there's a threshold for me before i 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 it 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 always helps next question is from barbie21 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 gotta you this has to do oftentimes with uh tightness in the uh calves so gastric the gastroc muscle the muscle you got to get better flexibility in that ankle mobility can help with this tightness in those areas um can cause uh plantar uh 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 yeah so it's not like you just stretch once a week you want to do this uh throughout the day short little yeah stretching habits that's right so you have your traditional calf stretches and then you have the ones where you're kneeling which stretches the soleus um and that makes a huge difference and then in the meantime uh using a lacrosse ball or a hard ball on the bottom of your foot can help a lot yes with alleviating uh some of the pain i would just to me you've got to have like one of those like 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 throughout the day and then absolutely before you decide to go on a you know 30 minute hour walk to get your steps you 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 welsey 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 a there's an underlying issue here yeah where you just can't sit still for two minutes and that that in itself is a discipline yes and 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 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 sit still so i'm going to give you 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 just trying to sit there and be calm is one of the best things you could do you want to know what i said at Katrina yesterday, 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 ready for Cabo was 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 was like, man, 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 lifting 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 sit still, like you are not lifting heavy enough. You lift heavy enough and you will enjoy all three of those minutes. Good point. And then the other thing is to like visualize the 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 to rest before and there's one, you're going to want that recovery time. You're going to want to sit in 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, it really just, I just focus on breathing and, uh, you know, letting all the noise leave 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. Next 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. Uh, one is in person. No, no, no, no, no, no. This is like us hiring them. No. Yes, it is. It's a DPT. Oh, you're right. It's a DPT. They're, they live in Wisconsin. Would we hire them? They don't want to move to Cali. To work for us. Yes. Oh, you're right. That makes much more sense. Yeah. Yeah. Yes, yes, yes, yes. Yeah. Yeah. That's the question. We have coaches that work for us. Yeah. We have remote coaches. Now we, we encourage people, uh, our staff to be here. Um, 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. Or we do have like what? 10 virtual. We have 10 coaches. I think that are, uh, virtual. Yeah. More than that. We do. Oh yeah. We have 17, 17. Oh, that's right. Yeah. Yeah. We've only got, we have more virtual than we have. Oh, that's right. In person. That's right. So yeah, we have a lot of coaches all over the country that are, that are virtual. Um, and you know, we just had, we had a bunch of them that we just flown in for training with us. You will have to come in to train here, uh, for a week in house and you'll have to pass the, obviously the interview and all that. But, um, we absolutely hire, um, out of state, uh, coaches and trainers. If you're a great fit, especially if 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, uh, It's not a guarantee. Yeah. If you, if you have been listening to the show, uh, you understand maps pro programs, uh, 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. It's a, was it mind pump jobs.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. 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