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

Key Takeaway

For the next 90 days, simplify your muscle-building plan: train your whole body three days per week, center each session on a major compound lift, and stop each set about two reps before failure. Use the extra recovery capacity to eat enough protein-rich whole foods and protect a consistent sleep schedule. Start today by deleting low-value “finisher” exercises from your program and scheduling your three full-body sessions for the week.

Episode Overview

Mind Pump lays out a 90-day muscle-building challenge built around effective compound movements, limited training frequency, nutrition, sleep, and consistency. The hosts argue that muscle is built during recovery—not by adding endless exercises or training to failure—and explain how to rotate rep ranges while keeping foundational lifts consistent. The episode also addresses corrective exercise, protein digestion, plantar fasciitis, and gym-industry trends.

Full Transcript

Transcript of The Exact Formula to Build the Most Muscle You've Ever Built in 90 Days | Mind Pump 2923 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Okay, we're going to give you a 90-day challenge. We almost never do that. Here is the challenge. Do you want to build muscle? Build more muscle than you've ever built in 90 days. We 'll give you the formula right away . Do as we say. Look what's happening. Here we go . . . Weight gain in 90 days. I have the impression that this was inspired by our interviewee who gained 11 kg in the last week. Oh, yeah. It was cool. How long did it take him to do that?

Uh, that was pretty quick, wasn't it? It was like a year. Oh, it was a year? Yeah, it was like a year, which is crazy because he's 67 years old. Yeah. Yeah, yeah. An older man. That's crazy. 67 years old. The 67-year-old gained 11 kg of muscle. Super impressive. Super impressive. Super impressive. You know, that's the thing with bodybuilding. It's a really difficult and slow process. It's not easy. Uh, however, if you are hyper-focused and consistent with some of the things we're going to say, yeah.

yeah. yeah. You know, depending on your genetics and all that, you'll probably gain more muscle than you've ever gained in a in a in a 90-day period, except maybe at the beginning. You just have to be really consistent. That works. What we're going to say really works. This is the formula for gaining muscle, and if you're listening and you want to lose weight—let 's say your goal is to lose weight or fat—don't change the channel because this will prepare you for an incredible cut. You build a significant amount of muscle in 90 days, you will have a metabolic rate and configuration that will make cutting much easier.

So it's good for people who just want to get bigger. It's also great for people who want to get thinner, uh, to get ready. Well, I maintain that this is almost always the prescription we follow when we help someone who wants to lose a lot of weight. That's the first thing. Let's go. Even if it's not important. Um, Katrina and I talked about it. Uh, actually, it's almost exactly the same amount of time we have to get to Cabo. And she said to me, "Hey, I really want to get online before I go to Cabo." "And uh, we have about 90 days." And she said to me, " You know, I want you to prepare my diet for me tonight?" "I said, 'Well , for now, it's simple.

I want you to increase your protein intake and reverse your diet right away . Get strong, lift heavy weights, push. Yeah, we'll continue to build muscle until the last 3 weeks. I'm going to do the last 3 weeks of... Yeah, because you're already relatively thin. relatively thin. relatively thin. Yeah, so it's like you're building muscle right away. Build yourself up right now . I said that if I started you on a diet right away, you'd be so far from where you are. You're just going to lose a lot of muscle along the way.

I'm telling you that you'd be much better off starting by building up your muscles. And so yeah, even if you're not just someone looking to build muscle, who just wants to build muscle, but who wants to lose body fat, that's still the formula. formula. Yeah, so the first thing to do is get rid of all unnecessary exercises. You know, all those movements, you know, where we like to add a little extra volume and achieve that little angle and that kind of thing because, well . The trick when it comes to building muscle.

If I had to sum it up , developing your muscles is about balancing stimulation, recovery and adaptation, and having enough protein and calories to adapt. That's really what it boils down to . And the balance between stimulation or, you know, we could say damage, let's say, but stimulation is probably a better word. With recovery and adaptation, this means you need to be very careful about where you spend your time. And people often spend a lot of time on exercises that don't do much . It's like, you know, you have to dig a hole a foot deep, and you have all these tools in front of you.

One of them is a spoon, the other is a shovel, the other is an excavator. What am I going to use a spoon for? We must be judicious. That's all. Yeah, I know. This is interesting because you have to make sure you work all parts of the body and all muscle groups. And uh , so, I think that often, we just do that. Creating this to- do list when in fact there are only a few, a handful, that are really the most important for the construction.

And it's really like if you could stick to those four or five big compound movements, it really makes a huge difference. What do you think is the main reason why this seems to be difficult for people? Training regularly is already difficult in itself. And then, by choosing to do mainly difficult movements, it means that, I think, we tend to favour the easier things. We tend towards something that is, I mean, I am guilty of that. We think, "I'm guilty of this. I'm guilty of... It's time to go to the gym, and I know I should be doing dumbbell squats.

They're the best value, and what I should be doing is, I'm just not... I don't feel like it. Let me do leg extensions. Let me do... I'm so glad you said that , because some of the unnecessary exercises might make someone think, 'Oh cool.' I'm not going to do cable lateral kickbacks . That's clearly a unnecessary exercise. But there are a lot of exercises that people consider basic that, in this context, are actually unnecessary. You named one: leg extensions. Don't put them in your routine. Oh my god, everyone's going to freak out now.

Leg curls—here's another one. Do n't put them in your routine. You're going to squat, you're going to do squat movements, you're going to do..." deadlifts and deadlift-type movements. deadlift-type movements. deadlift-type movements. That's where you want your energy to go to build the most muscle. So, you're going to eliminate or do very few of those isolation-based movements. It's kind of like I've run out of energy and intensity in those primary movements if I add other unnecessary ones afterward. And I think that's the whole finisher mentality at play, if you can think of it differently.

differently. differently. Also, this person tends to want to finish by doing that. Is this person less skilled? So, the guy or girl who does big lifts and then does a bunch of these movements that are, you know, finishers or not, it's going to be okay because they're doing big lifts, but I think what happens most often is what I was saying, which is that they avoid them because the deadlift is hard today. And so I'm going to do what I think is the best thing to do.

Doing, like the leg press or something like that, or lying leg curls or something like that, and it's just like, man, the amount you're missing out on by not doing them ... Because yeah, it's not that hard. Yeah. It's... There are two risks you run. The first is what you said, Adam, where I don't do or put my energy into the big movements. The second is that I might be doing the big movements, but I add so many other exercises that I compromise my body's ability to adapt.

Uh, I'm going to tell a personal story, but again , I've experienced this with all my clients, and you know, as I say, that's what builds the most muscle in a short amount of time. By the way, I'm not saying those exercises have no value. You can't always train the way we're going to talk about now, because you'll develop imbalances if you do. This It's just a 90-day window to build muscle. But I 'll tell you about my experience. I was 16. I was at the gym and I started training my legs.

Now, my legs respond really well to weight training . One of the parts of my body that I have that can really develop well is my quads and hamstrings. They just do . And at that point, my leg routine—and I'm not kidding, this is what it consisted of— leg presses, hack squats, leg extensions, leg curls . All really good exercises. And I did about three sets of each. It was a decent workout. And I built muscle. But that's when I met these weightlifters, and all I did for an entire summer was summer was summer was really build muscle.

But that's when I met these weightlifters, and all I did for an entire summer was really build muscle. Build muscle. Strong at dumbbell squats. Squats. I gained 5.4 kg. I gained 5.4 kg and my jeans didn't fit anymore, and I stopped doing everything else. So, get rid of those unnecessary exercises, and secondly, train your whole body 3 days a week. You're going to be at the gym 3 days a week. You're going to be absent or outside the gym more often than you're actually there. When you're trying to build muscle, stop training so much.

3 days a week. And this is what you focus your routines on. One of those days, you're going to focus on your bench press, the next day it'll be your squat, the following day it'll be the deadlift, and you can add other exercises, right? A bench press, a row, or a pull-up, you know, other movements that are also very effective. But these are the fundamental movements fundamental movements fundamental movements you try to focus on on those training days. Your whole body, and you're going to do them.

Try to get really good at those movements and get really strong at those movements. And then, this is very important, don't lift to failure. to failure. to failure. Yeah. Yeah. Yeah. So, you have to train with a decent intensity, but you have to stop your sets about two reps before. First of all, if you train your whole body and you go to failure three days a week, you're going to set yourself up for injury and destroying your body. Also, or you know, separately, they've done excellent studies.

We have excellent studies on training to failure versus just stopping a few reps before failure. Training to failure doesn't provide any additional benefit, except in certain circumstances. Uh, in most cases, it doesn't provide any additional benefit, but what it does is compromise is compromise is compromise recovery. recovery. recovery. Yeah. Yeah. Yeah. So, you're going to train intensely, but you're not going to train until failure. Yeah, it's just not worth it. I mean, at the end of the day, your risk factor also increases considerably, which is like, you know, if you're trying to limit the number of times you can resume training and create more volume opportunities by retraining, it's going to limit that because of recovery.

You end up falling into that trap of: I need to heal, but I'm not moving forward. I'm not adapting because I haven't allowed myself to overcome this. Numbers two and three are very common here. As for not sticking to three full-body weight training days a week and not and not and not training to failure, I think that's an area that highly motivated people with 90- day weight training tend to fall into . . . Yeah. And the mistake here is this idea that you build muscle when you're in the gym .

You don't. Mhm. You don't build muscle when you're at the gym. You don't build muscle at the gym. Yeah, not at all. The muscle-building process is what you do when you get home and rest, recover, and recover, and recover, and train. Nourish. So, if you can think that's more important than what actually happens at the gym, you can reframe how you approach this lifting. And so, and I made this mistake for years. I always visualize training as what builds muscle. It's like, I have to do an excellent, high- intensity workout because that's what's going to build muscle.

It's like, no. What I could absolutely do is overtrain my body, and then you combine that with a lack of food for that recovery, and you get stuck in that recovery trap. Do you think that would have happened, Adam, if you had trained like that when you first started? Training? You thought that was the way to build muscle, you were convinced, and you stuck to something like that. How many years wasted? years wasted? Yeah, I think what I would have seen is that I would have reached what I reached by my 30s.

I probably would have seen it in my mid-20s rather than before; that's probably what should have happened. It happened because I... I did a lot of other things. Yeah, and I still did pretty well . Like, I wasn't terrible. But man, here's the other thing, too. I think I would have reached that level of strength and physique a lot sooner with a lot less effort. Yeah. Yeah. Yeah. What, for me, is... That's the part that really jumps out at me. It's like we could sit here and argue all day.

Oh, no, it still would have taken me that long. What, but it's for sure that would have been a lot... The number of... I mean, there were times when I was training 7 days a week , twice a day, and crazy stuff, thinking that the more I trained, the trained, the trained, the harder I trained, the more muscle I'd get. I'd go all out and go out to train or do whatever sport I was playing, and it was like you were mentally battling the pain all the time, and that was just the norm.

You just thought, I can just work on that, and, you know, just think about being energetic and, uh... You know, having all the strength and everything you would have gotten from training that way would have been insane. What's crazy is that that's how strength athletes and bodybuilders used to lift weights until until until anabolic steroids became a staple of the sport. Bodybuilding. That's how all the weightlifters lifted weights. That's how the greats of the ' 20s, '30s, '40s, and '50s lifted weights and built incredible physiques and became really, really strong.

It wasn't until anabolic steroids came along that these bodybuilders were able to bulk up and started training that way. That's how they all lifted weights, and again, they were incredible. I remember years ago, I was a kid. I was probably 15. We had a family friend named Joe. He was a chiropractor, and he was muscular. He was the most muscular guy I'd ever known. I told you the story. And I mustered up my courage—he was a family friend, so he was there and there. And you know, when you have When you're 15 and you see a really muscular person in front of you, you're like, "Oh my god.

" Yeah. " Yeah. " Yeah. And I remember finally working up the courage and courage and courage and saying, "Joe, I want to get muscular. How can I get as muscular as possible?" And he said, "Come here, I'll come talk to you." And he sat me down in in in my parents' dining room. He sat me down . I was ready. I thought, "This guy's going to show me." He said, "Here's what you're going to do." "What's the secret? Here's what you're going to do." He said, "Now you're going to lift your whole body three days a week.

Maybe you'll do three or four lifts each lifts each lifts each workout, and you're going to eat a lot. Feed that muscle." And I remember literally thinking, "This guy's talking nonsense." "He's going to..." My dad or my mom talked to him and said, "Just make sure he doesn't exercise. exercise. exercise. " You know what I mean? I thought he was talking nonsense. If I'd listened to that guy, I would have had much better results. So, uh, here's the next thing. Change your workouts every three, three, or four weeks, but I'm going to be clear about this.

Don't change the whole workout every three or four weeks. No. Keep those basic exercises in there; what mainly changes are the rep ranges. Okay? So, you're going to train for three or four weeks with a low rep range where you're aiming for five reps, then you're going to train with, say, eight to ten reps , and then maybe with 12 to 15 reps. That's what you do every three or four weeks because it helps your body continue to adapt and develop, uh, and Also, avoid certain pitfalls that can occur when lifting those rep ranges for too long.

You also want to keep, as you said , those basic exercises so you can really see yourself progressing. You do 90 days of bench press , squat, deadlift , and all you're manipulating are the rep ranges, and you're going to see serious progress. progress. progress. Huge. Then, you have to eat a lot. You want to build muscle, you have to fuel your body , but eat healthy. So, these two things go hand in hand, because here's what tends to happen: someone eats healthy but doesn't eat much, or someone eats junk food so they can eat a lot and ends up gaining a lot of body fat.

If you eat whole, natural foods and really try to fuel yourself every few hours, have a meal. Every 3 hours, eat a full meal of whole, natural foods, and your satiety will naturally prevent you from from from overeating to the point of gaining a ton of body fat. But you You'll eat enough to build muscle. You'll eat enough food to achieve that. I mean, again, that's the mistake I was least interested in. That was more about training, and that's where muscle is built. For example, eating and giving your body what it needs to build that tissue—that's where real muscle is.

Well, what I did, my mistake for years, was years, was years, was knowing I had to eat a lot because I read all the bodybuilding magazines and that you had to eat more calories. My mistake as a kid was eating junk food because I thought calories were calories. So, let's eat them. So I ate pizza, fast food, ice cream, candy, and anything else I could get my hands on, and it wasn't until there was a period when I had to stay with my grandmother. My parents were abroad, and my grandmother, being Italian, The old school way, she'd give me whatever I wanted, she'd cook it, and I'd just tell her I liked steak.

So she'd make me steak with rice, or steak with potatoes, or steak with pasta four times a day, and I built so much muscle during that time, and I wasn't eating junk . I wasn't eating crap food. I remember just putting everything I could into a shake. Like literally everything, and just blending it first thing in the morning. And really, you know, looking back , if I'd eaten a big, big, big, whole-food breakfast, how much better would that have made me go without having without having without having gastrointestinal issues, aches and pains, and all that stuff that kept me from training as hard, or, you know, having problems throughout the day that I had to deal with.

But yeah, it's like I had no idea. I just thought I had to consume as many calories as possible. Well, I remember when Calorie King, the book before dot.com came out , I had the Calorie King book and I started tracking my macros. And up until then, I thought that because I was doing the things you said, just eight, you know, eight milkshakes and ravioli and all that pasta and high- calorie food, I must be eating enough. Uh, and what was happening was, there were days when I was eating enough calories, but even on those days, I was still lacking protein.

And on the days when I was eating enough calories... I wasn't getting enough calories, I was even lower on protein. I was like, "Oh my god." "And the only way for me to consistently meet my protein needs was to... And that's what I often give to people who have trouble eating protein." So I had to eat healthily because if I ate that junk food, I realized I would be eating a meal of over a thousand calories, but I didn't want to want to want to eat for four or five hours.

And fat. Yeah, so it would be too much for me , so I wouldn't do it. So I took 30g of protein, a thousand calories, you know, and then I didn't want to...I didn't want to eat for four to six hours and I did it again. And besides, man, even if I did that four times, I was only eating 120g of protein a day, and that's pretty good. And I thought, because I was having protein shakes from time to time, that I was consuming enough, and that I was just way, way below my protein requirements.

You just mentioned something in passing, which is eating a lot of calories for pleasure. Eating calories from junk food also makes you feel bad. bad. bad. Yeah. Yeah. Yeah. You have no energy, you experience energy dips, your digestive system is not working properly. Then you feel weird and bloated, and then you think, oh, I still have to eat, but I can't because I just ate that bucket of fried chicken or something. Um, and that really bothers you. Whereas when you eat all three meals every three hours, but they are whole natural foods, still high in calories, you have rice, you know, potatoes, you have minced beef or something, yeah.

yeah. yeah. You can eat it again. It's much easier on your digestion. digestion. digestion. And you feel better. And you feel...What's your worst meal for gaining weight? I have some...I have a few that I can I can I can spontaneously think of. Well, I remember...I mean, I remember when I used to buy a bucket of chicken from KFC thinking it was high in protein. Dude. Dude. Dude. Because I think that's what chicken is, by definition. by definition. by definition. Chicken. Chicken. Chicken. Mostly fat. I'll never forget that, because it's the only thing I did for calories; I looked in the book and I remember doing that for a while and thinking it was a high-protein food .

And I compared a plate of fried chicken to a double Whopper from Burger King. And the double Whopper actually had a higher protein ratio than the chicken. It was as if I were stunned. I thought to myself: how could I consider this a high- protein dish, when fried chicken is lower in protein and higher in saturated fat than a cheeseburger? It really blew my mind and it was like a turning point for me, like, oh, I'm really not doing this right. right. I have some memories that have burned me.

One of them was a bucket of chicken, like you said, and I felt horrible. I ate everything. Try running after that. No, man. And I did it by managing gyms. I was 19 years old. I bought a bucket of chicken, sat down , ate it all, and the whole day was wasted. I was sitting in my office and I felt horrible. I could smell the chicken. It was horrible. I remember it, and then I remember that at number 24, on Santa Teresa, there was this McDonald's right there.

And at the time, they had cheeseburgers for 49 cents. So I bought about ten cheeseburgers . It was mostly bread. Yeah. Yeah. Yeah. You see, and I crushed them all. Jr. or what? What was the Colossus burger? That was his favorite thing. It's better than the all- bacon or the baconator. Yeah, eat a lot, but eat healthily. It will work very well. Then, sleep like a baby every night. Prioritize sleep. It will boost your muscle gains. The studies on this subject are crazy. When they compare groups of people and one group has suboptimal sleep and the other optimal sleep, the difference in terms of muscle gain or loss is: spectacular .

That makes a big difference. I'm going to give you some suggestions for supplements, but they don't replace going to bed on time and waking up at the same time every day. So you should always do it, but data shows that glycine, theanine and magnesium before bed greatly improve greatly improve greatly improve people's sleep. So, glycine, theanine and magnesium, try them . And finally, you must be extremely focused and consistent. Muscle building is a daily process. This is not a 4-day-a-week process. This is not a process of the type "I 'm off work from Monday to Friday on weekends".

If you really want to develop significant lean body mass , you need 90 consecutive days of consistency. Yeah. That's why it's a challenge. Yeah. But at the end of all this, many people will come out much stronger with much more muscle. You need to think about preparing for the next training session and for the one after that. So, you need to think about yourself...Keep thinking about the future. the future. the future. Yes, if you only lift three or four times a week, think about daily regularity, that is, doing something every day to achieve this process we have just described.

For example, adopting a better sleep routine, preparing your sleep supplements, preparing meals for the next day, or packing your gym bag. I think sometimes people take on a 90-day challenge like this and think, "Oh, I need something to work out on every day." " It's like: 'No, every day you think about your health journey .'" "And so, sometimes, when you do n't have a day where you have to go to the gym, you can walk, prepare your meals or pack your gym bag. It's like the thing that will make it work for 90 days is thinking about the things you need to do to achieve it.

Along the same lines, I remember when we interviewed, I think it was Ben Pakulski, an IFBB professional bodybuilder, and I asked him, it was one of the first times we had him on the show, "How come these professional bodybuilders are already pros? They're already at their maximum muscle mass. They would go to the Middle East, stay there for a while, and they would all gain 5 or 7 kilos of muscle, which is incredible for a professional bodybuilder who is already a pro and still gaining more muscle." For the public who don't know, there's tons of speculation about them having these these these crazy new steroids out there.

There are these oxygen bottles they use, and I remember very well when it started to become popular, I was competing. Yeah. There were all these rumors about what they were taking there. Oh, they have myostatin blockers. They were doing... They didn't have... All the steroids they had there were the same ones that people have in the United States. Nothing was different. Here's the difference. There was nothing to do there except train, eat, and sleep. And so he said they were going there for months. And months.

And months. And people prepared their meals, they trained, they went back to their rooms, went to sleep, took naps and they all gained 5 kg of muscle. I remember when you asked that question and I was very curious too because I knew he had already been there . He . He . He told us so. Yeah, oh yeah, no, totally. He was great, I mean, honest and transparent about it. And I remember that at that time, it was the Oxygen Gym over there. It became super popular and all these bodybuilders were coming back saying they'd saying they'd saying they'd gained all that muscle and everyone was saying, "Oh, they've got a new steroid over there." And it's like, no, it's just...

And it's so funny because at that moment, I was guilty of speculating too. Like, "Oh, I hear myostatin blockers. I hear that." But hearing him say that is, of course. Of course. Of course, it makes so much sense that it's probably the greatest thing they did, what they did there was nothing else but live in that hotel, train, eat well and sleep for... for... for... And I asked other professional bodybuilders, you know , thanks to the show, we were able to meet these pros and some of them became friends and they told me all about it .

They don't care, it's off- air. And they confirm the same thing. They say, "Man, they sleep, eat, and lift weights." That's all they do . So, it works, guys, it works. Speaking of exercise, you know, I know that we talk a lot about corrective exercises. I've experienced the power of corrective exercises with my clients, you know, and I have countless examples of people who hired me or are now with our trainers here at Mind Pump who come in with back pain that's been plaguing them for, you know, a decade, or knee pain or whatever.

I remember having clients who would say, "Oh, I can't do certain exercises. My knee is, you know, I have knee problems. It's been hurting me for years. "And then we do corrective exercises and in a month, it's off, off, off. Yeah. Yeah. Yeah. Um, and I have countless examples of that. But there's nothing like experiencing it yourself. Absolutely yourself. Absolutely yourself. Absolutely not. I've done it to so many people. But now I do it myself. So I had a sort of instability pain in my left hip for a little while and I managed to get around it through weight training because I can lift in a certain way and I'm cool and everything's fine.

And sometimes, it bothers me. Then I started doing jiu-jitsu again and it started hurting so much that it hurt to bend over to tie my shoes. I had to stop jiu-jitsu and I thought, "You know what? I have to sort out what's going on. " And now, this is the craziest thing. In my head, I'm thinking what many clients are thinking: "I probably have probably have probably have joint damage." I wonder if I'll need need need hip surgery at some point. Well, here's what I did.

I went to the gym and did some hip lateral pull-ups. Lateral traction. That's all. And I know I need need need lateral stability. And you know what happened ? Two or three weeks later, no more hip pain. No more hip pain. Here we go. It's completely gone. Just by simply doing simply doing simply doing lateral pull-ups. That's why I have a story too. I've always complained about my hips when I wake up in the morning, they're really tight. And, you know, particularly in my hip flexor, it sends me a pain signal sporadically and all the time.

And I think to myself, ah, I'm trying all these mobility movements and I'm really trying to find a way to statically stretch them and treat them. And it's like, man, I needed to strengthen them. And I really needed to focus on strengthening them. And I started doing a lot of movements where I get into these isometric positions and I really emphasize that . And then I started adding kettlebells to it. And just like you, it's like, duh, like, wow, incredible. It's working, you know, I feel good and it's but consistency, I really have to keep going because it will come back.

So, So, So, has any of you incorporated the isometric slits I told you about? No, no, no. Oh, that changed everything. Yes yes. That's how I start all my lower body movements now. It's just that, because I'm the same and I had to do all those lateral exercises and all that and 90s, 90s or leg swings or Miguel-assisted plans , like all those things I do to prepare for squats or deadlifts; and I was able to do two long sets of isometric walking lunges, where I do these isometric holds of 5 to 10 seconds between the two.

And my legs and hips are just awake and I feel so good. That's crazy. A significant percentage, I would say that the majority of chronic pain in an average person can be corrected with the right corrective exercise. There are people listening right now who simply deny that we need to address weakness. address weakness. address weakness. But I'm telling you that when your body starts moving properly, it doesn't hurt. It doesn't hurt. It's different from being injured. It's different than if you had injured yourself. But many people suffer from chronic pain because their body moves in a way that hurts them.

Yeah, it's not optimal, you're weak, and weak, and weak, and not only that, and it's something I've also experienced, because one of the things I've noticed in my current journey is how much I've reduced inflammation. And you make it worse with a little extra weight or inflammation. So, you have weakness and instability in joints like the hips and knees. And then things either get worse or better for you. And then, yes, and then you're also a little inflamed, and I have the impression that the average person who suffers from chronic pain has this constant state of low-intensity inflammation.

And then they have this chronic pain, and then this weakness, and it's just like, "Oh my god, it feels like it's impossible or we always have to deal with it." It's like you're cutting back a little bit, reducing the inflammation a little bit, and working on that weakness with isometric exercises and stuff like that. It's magical. That's literally the case. And it can change your life, but it just requires effort to work on it. And I would say that you said that I would say the majority.

I mean, when I think back on all the clients I train, I mean a very small percentage, maybe 10 to 15% of the clients with pain that I've treated had some kind of acute injury. You know, it's rare that I've had it. I had a person who broke a bone or had a herniated disc or something like that. Yeah, who had major surgery or something like that. I had that, but it was a very small percentage. The majority of clients were middle-aged or older and had excess body fat.

They suffered from chronic pain in their knee, lower back or shoulder, and it was not due to an acute injury. Yes, it's simply because things have gotten worse over the years. And maybe they had a scenario, which is common, and I think people sometimes confuse these two things , is that they did something that really... really... really... Yes, they had an injury since it was healed. That's correct. That's correct. So they did something that changed them, and they said to themselves, "Oh, that's an acute injury that hurt my back ." "It's as if it was due to weakness and instability, to a minor injury; the injury has healed, but you still have the chronic pain that results from it." " And this is due to movement patterns and weaknesses that have not been addressed." Add to that another layer, the systemic inflammation you're dealing with all the time, and it just exacerbates everything.

I will say this: I have never had a single client suffering from pain who did not improve significantly through corrective exercises. Now, I have had clients whose pain has not completely disappeared. It was actually quite rare. Most of my clients have seen their pain disappear completely. Sometimes it took months. Often, it took weeks. And as I said , most of them have completely disappeared. And as I said, I've had a few where the pain pain pain improved considerably, but it was still there, but their quality of life exploded.

I have never had a situation, ever, with a client where the pain did not at least improve. improve. improve. Oh, yes. It's always getting better. Yeah. Such. Yeah. Such. Yeah. Such. I was going to ask you, Adam, because you love Caldera Lab soap. Such. Off-air, you said I was talking nonsense to you. I know, man. So, what's the deal? Well, first of all, okay, if you had... So , uh, they had... They only used to have... They had a...... When I brush my teeth, I want a little bit of bubbles.

I still remember when I had hair here. Yeah. I still remember doing it there. I like it, I like it. And when I lather my soap, I want to see that I've cleaned everything. So, it has the best foam. Now, if there is a noise, it still has that natural smell. I've never been a fan of that kind of hippie sandalwood perfume . But one of the reasons I love this soap so much is that it's gentle. I didn't feel like I smelled like a hippie.

hippie. hippie. It was about you. Yes. So, I loved it. Well, now they have a new one. And what's the new thing, the new lemon? lemon? lemon? They call lemon, uh, more like sea salt. sea salt. sea salt. Fire. It smells amazing. It has a citrus scent. It doesn't smell like a hippie. hippie. hippie. Yeah. Yeah. Yeah. And I apologize to all the hippies I've offended . The . The . The hippie smell, personally. Do you like this smell? Actually, I like it. Really ? Really ?

Really ? Yeah. I like patchouli. I don't know about patchouli, but sandalwood is great. Yeah. Yeah. Yeah. I like sandalwood. No. I am not on my body. I like the smell, I don't care. Oh Oh Oh no, the smell doesn't bother me. I don't like it , , , you don't want to feel like that. I don't want to feel like that. With a rope on it, you know, soap with a rope, man. Do they still sell them? I mean, nobody else gets paranoid about you dropping it .

. . Where do you shower? Are you becoming paranoid? In public, you see? What are you talking about? I'm just saying. No, I said you hadn't tried the new one, the new one. They...As far as I know , it's quite recent because I've been using it non-stop since we started. started. started. They do a very good job. Their products aim to improve the health of your skin, and the side effect is that your skin looks better. Other skincare products use chemicals and crazy stuff to try to induce a look, but it's not necessarily because you're healthier.

It's just as if we're creating this look for your skin. Like removing the top layer or doing that thing. All of their products literally improve your skin's microbiome. They do not destroy your skin's natural oils. They literally make your skin healthier, that's why they work so well . . . Such a great product. I know. That's really cool. I adore. adore. adore. Hey, did you see...Oh my god, do you remember when I said that PDE5 inhibitor drugs like Viagra, like Viagra, like Viagra, I ordered some.

are going to be...I can't wait to tell you about it. Yeah. Yeah. Yeah. I'm not going to let you get away with this. Studies have now come out, as if to support what I called some time ago, that these are the new longevity drugs in the world of medicine. And we see that with the way they improve endothelial health, don't we? So, because it causes vasodilation, because it inhibits an enzyme that breaks down nitric oxide, your blood vessels relax. This keeps them healthier. Improved blood circulation.

The biohacking community does it. They do it either in microdoses, like a small daily dose, or once a week, they do one dose. Yeah, I've already listened to a few people interviewing and talking about... So, it's really becoming a longevity drug. There has been a new observational study, hence the small asterisks here. There are no controlled studies on this subject yet. But there is an observational study that shows it also reduces cancer. PDE5 has anti-cancer effects . . . What is your theory on why? why?

why? Well, they already have a theory about why. So, it's about how it affects the way cholesterol circulates in the body, which prevents, uh, the way cancer is made. It's not like he's making it circulate more smoothly? As if he were pumping it. There's something else he does, and you can check it out, man. So, they are being studied to slow tumor growth, reduce metastases, induce immunity, and stimulate the immune response against various cancers. various cancers. various cancers. Wow. Wow. Wow. They increase cyclic GMP levels , which can suppress the proliferation of proliferation of proliferation of cancer cells and improve the effectiveness of standard chemotherapy.

But there is also something it does, uh , where it prevents cancers, which blocks something that cancer cells need. It's right there, just right there . High levels of cGMP can interfere with intracellular cholesterol transport, limiting the cholesterol stores that cancer cells need to grow and spread. spread. Interesting. Interesting. And it's literally being studied right now . Now, the cool thing about cancer cells is that... Well, not cool. What makes cancer treatment difficult is that generally what starves a cancer cell also starves other cells. But there are interesting ways to starve or inhibit cancer cells that do not affect healthy cells.

A good example is the Warburg effect, which is... This is not true for all cancers, but for many cancers, they are unable to function with ketones. They just need sugar to function. So when you get rid of them and operate with ketones, many of these cancer cells starve to death. While your other cancer cells continue to...Sorry, your other cells continue to live . Well, that's kind of what could happen. happen. happen. But how interesting is it ? Very interesting. This erection drug is going to become a thing among friends.

They are excited. Because they're already on it. Hey, honey. Guess what I heard. heard. heard. So, did you order some? Me. Me. Me. What are the health benefits? Yeah. Yeah. Yeah. No, absolutely not. That's for sure. Yeah. Yeah. My hope is that it works. Yeah, that's all good. Have you tried it yet? I don't have it yet. All right. All right. All right. It should happen any day now. Actually, I thought it was just the order Doug placed yesterday, unless he stole it from me, because it's kind of weird that my TRT arrived, but not the other one.

So, I wonder why he's missing. Doug? Yeah. Doug? Yeah. Doug? Yeah. Yeah. Did Yeah. Did Yeah. Did he steal it from me? He stole my stuff, man. It has also been shown that I sell them like hotcakes now . They left. They also showed that they boosted muscle protein synthesis. What is it because I...What because I...What because I...What I didn't hear, and part of the reason I did it, is because I didn't hear anything negative. negative. negative. If you are taking medication to lower blood pressure, you don't want to take it.

Like Like Like blood pressure. Pardon. Pardon. Um, the medications to lower blood pressure, um, um, what are they called? they called? they called? Doug, look at the contraindications or what not to take with it. There are certain medications that you don't want to take because you might faint. You have very low blood pressure . . . Yeah, it's fine. That's what I'm saying, like everything I say, if all things considered, you're normal. You are not taking any other medication that could counteract this or that would work.

would work. would work. Yes. Yes. Yes. What, what? What, what? What, what? Nitrates, that's it. Nitrates can be very dangerous. A severe and severe and severe and potentially fatal drop in blood pressure. Uh, there are also certain antibiotics, and you shouldn't eat grapefruit eat grapefruit eat grapefruit nearby. nearby. What ? What ? Yeah, there's a compound in grapefruit. grapefruit. grapefruit. Wait a second. Grapefruit is my favorite drink. Is this a problem? I think there's real grapefruit in it . I don't think they really use...Yeah, yeah, yeah.

It has a grapefruit flavor. But pineapple is still on the list , isn't it? I'm going to change my... I'm going to change my own drinks. People either take it or they don't. It's good . Listen, there is a compound in grapefruit that slows down the breakdown of certain compounds by the liver. So, if you're having grapefruit, I've forgotten what that was. There is a compound in grapefruit. Maybe you can find it, Doug. If you take it, it will increase blood levels of the compound. Some supplements contain this compound to make them more effective.

Yes, but there were no specific details about it . Yeah, what's in a grapefruit? I don't remember it offhand . Interesting . Interesting . So, don't you think my grapefruit element is good? Yeah, man. Is that grapefruit juice? It's just a matter of taste. No, no, no, no, it's okay, man. Oh, you have one there. I hope I'm not under the influence of anything right now . Dude, I've been preaching this for so long now and people are only just starting to do it. People take one or two sachets of the element before their workout, like an hour before.

So they drink it with about a quarter gallon of water or something similar. And they say to themselves, " Man, the shoes I have. "Do you remember, even before we were sponsors of Element?" You remember, we talked about the beginnings of Mind Pump, and I told you that it was when I was ...It was only when I started competing that it started for me. I thought to myself, " I've been taking all these stupid pump supplements pump supplements pump supplements my whole life." No explosion, none of that.

And and and they work. They give me a pump so I don't have to do it and they sort of work , but it's nothing compared to water, sodium, and carbohydrates. If you put all three together, it'll blow up any pump. It was like, yeah. yeah. yeah. As for me, that was really the case. case. case. My pre-workout My pre-workout My pre-workout always includes a pack of Element. I take one just before going to the gym in a large container of water. It's to pick some up along the way.

And then I drink more while I'm training. A huge difference. difference. difference. It's funny how this is causing a reaction in certain areas of the fitness world. You know, you see a certain reaction? Yeah, there are people who hate it. Yeah. For what ? It's like when we started out and were talking nonsense about electrolytes. I think that's partly it, but also because it's popular. popular. popular. Yeah. Yeah. Yeah. You know, they want to do too much. That's because it's essentially salt. It's cheap. You're right.

A little salt, a little magnesium, a little potassium . . . Yeah. And so there's this big... this big hate about it, it's just oh, it's a waste of money. It's just like, well, I suppose if you discipline yourself to put these three things together every day, you 're in your element and balanced with your diet. Yeah, it's like, okay. It wants to taste good. You know, just put a bunch of things in your water . It's not expensive. Yeah, yeah. No, I think it's worth it .

It's definitely worth it . . . Yeah, I love it. I adore. By the way, that's what's in grapefruit. grapefruit. grapefruit. Yeah, I can't say that. Yeah, it's a...Yeah. Something like that. blocks an enzyme that is responsible for the breakdown of Viagra in your liver and intestines. So if you have both, it doesn't break it down and you can have a dangerous amount of Viagra accumulating in your body. So, longer than a 4-hour erection. 4-hour erection. 4-hour erection. Yeah. That's what we're talking about. Potentially. How often ?

How ? How ? Is it even some kind of...I know what? Has it always been always been always been like this? I don't know. Yeah, it's always been a joke, has n't it? When Viagra came onto the market, it was so important. I important. I important. I think it's a joke. I don't think it's a ... I think it's serious. I think a lot of people took more than they were supposed to take and then it hits you. I think that's what it is. They probably overdosed, probably overdosed, probably overdosed, delayed, delayed.

I mean, I've already told this story about this kind of thing. Yeah, I told the story about Vegas where I took some , then I partied and I was like, "This doesn't even work. " So I took another one, it still didn't work. It worked as if it had worked the next morning, the very next day. I was driving home , I went home, I took the plane, you didn't need to go to the doctor. doctor. doctor. No, I understand, I understand what to do. do.

Well, I've been changing all day. It changed my priorities for a day, but day, but day, but so, it's rare. That must be rare, right? So, because it was a joke, because Viagra came out, uh, my God, a long time ago and it was one of the of the of the disclaimers in the advertisement. If you have experience, if you have an erection for more than 4 hours, right? hours, right? hours, right? Yeah. Yeah. Yeah. But that must be rare. Well, I think it's because of another physical problem that a person has.

person has. person has. Sal, and that only makes it worse. worse. It's also, Sal, probably a sales tactic, like you would do with us young boys, like steroids. Be careful. Do you see what I mean? You can get too excited. And you think to yourself, "What?" "I'm definitely going to take some, which everyone has surely said: 'What?'" " A 4-hour erection?" It'll be fine. I'm not going to see a doctor. "It's called...It's a...It's called...It's a...It's called...It's a...It's priapism." It is a long and often painful erection that lasts for 4 hours longer without sexual desire.

Just one . . Oh, without sexual desire. Yeah, so what happens is that if you have priapism, you have an erection and it doesn't want to go away. Yeah. Yeah. Yeah. And it's right there. Yeah. That's what's scary. It hurts. Yeah. Yeah. Yeah. I could think of worse. Yeah, I'm trying to choose. Of all the images I have in my head. Hey, listen, of all the things you go to the doctor for, this has to be the worst. Yeah. Yeah. Yeah. You enter. First, you walk in, it's like people know what's going on because you can see Doc, he's angry.

Help me. I have a... Yeah. Yeah. Yeah. I have priapism. You know, I don't have to use the real term because I don't want to use the... the... the... Yeah, yeah, you'd be all scientific. scientific. scientific. Yes, Doc? Yes, Doc? Yes, Doc? Yeah. Yeah. To be honest, it was probably more of a sales tactic. Now that you mention it, you know, now that we're sitting here talking about it, I'm thinking, oh, I bet that's what he was trying to... trying to... trying to... Yeah, maybe there's some guy and they're saying, oh, we use that.

Yeah. Wow, you can have, uh, yeah, permanent damage. Amazing. Oh, that...Yeah, that sucks . Anyway, oh, I have to tell you about what Lifetime is doing. Are you familiar with Lifetime, the gym? gym? gym? No, no, no. Dude, you just got caught, man. That's the last time you insulted me. insulted me. Hey, that's what you got. That's how Adam takes his baths, you know. He loves it. I've been in a bath for a long time, man. I was...I was... A liar. liar. liar. When did you last take a bath ?

? ? You know what's hilarious about the fact that you said that? What's so crazy? Are you going to take a bath tonight? No, last night I probably spent a good hour in bed buying bathtubs. buying bathtubs. buying bathtubs. What ? What ? What ? Because I...I don't have one in my main bathroom. main bathroom. main bathroom. Oh, like, on feet? Yeah, and I don't have one in my main bathroom. And my main bathroom before I got there was one of the things they had just renovated.

My renovated. My renovated. My main bathroom is nice, but it doesn't have a bathtub. To be able to install one, I'm going to have to rearrange everything. I'm going back and forth. But last night I thought to myself, "Dude, it's been a long time since I took a bath. " I miss my bubble bath. I was shopping and trying to find the biggest one I could fit there. fit there. fit there. You've already smoked a cigar in there and you thought to yourself, " Not a cigar.

I've smoked other things in there." Yes yes. I was smoking a joint while watching TV, that's for sure. sure. sure. He's a narcissist. Leave him be. You're the one watching Netflix, that's for sure. sure. sure. So, get out. Get out. Listen to what Lifetime is going to do. It's a bit crazy and pretty cool, I think. What ? What ? What ? They're building a gym where you can live. Let me explain. explain. explain. What ? Let me explain. They're building this, it's called Lifetime Living in Paradise Valley.

It will open in 2027. There will be 327 residences. 327 residences. 327 residences. Interesting. Interesting. Interesting. So, these are one-bedroom, two-bedroom, one- and two-bedroom apartments, and three-bedroom penthouses. So, one-bedroom apartments, two-bedroom apartments and penthouses. And they're going to... It will be a huge complex. Complex. But that's interesting. interesting. interesting. So, it's essentially a complex . So, you're going to get your memberships. your memberships. your memberships. What they're going to do is they're going to include...They're going to include membership with the purchase of the house. That's it.

So you have the gym, you have the restaurants, the wellness, the recovery, all of that in this huge complex, like the swimming pool, everything, and you have an apartment or a penthouse. penthouse. penthouse. You also cultivate a community of like-minded people . . . 100%. 100%. 100%. That's pretty brilliant. It's really brilliant. Listen to what that includes: two rooftop pools , pickleball, and a 92,000-square-foot club that's located within the same same same 92,000-square-foot club? 92,000-square-foot club? 92,000-square-foot club? 92,000 92,000 92,000 square feet. square feet. square feet.

He's a monster. Yeah, and you have it and you live there. It's so much better than the Google campus where they try to make everyone live there and play ping-pong. ping-pong. ping-pong. Much better, man. Dude. Dude. Dude. Much better. Dude, that's awesome. It is said that each residence includes a lifetime subscription. That's enough. That's enough ? Did you say 300 and something like that? 327 what? Shall we begin, Paradise? Where is it? I think it's called, uh, let me see. Where is it? Is this in Arizona or California ?

? ? No, Paradise Valley. Uh, Paradise Valley, what? I don't know where it is. Is it California or Arizona? No, Paradise is where everything burned. That's where my family lived. Um, lived. Um, lived. Um, Fairfield, in California, is a resident retirement community. I think that's it. There's also one in Arizona. I think it might be Arizona . Arizona is therefore the most likely place to be affected. That seems like a good start . This is a segment of the wellness economy that is experiencing very rapid growth.

Here are the statistics. Real estate for well- being is one thing. The wellness real estate market reached 876 billion in 2025. Do you know what it is projected to reach in 2030? In 5 years? 1.8 billion. It will continue. They will continue to do that. Real estate for well-being. well-being. well-being. It's a complex that includes some really interesting things. Dude. As if it could take off. Tell me Tell me Tell me you wouldn't be alive if you were just a single professional. It's right there. That just makes it take off.

take off. take off. This is Arizona, isn't it? Yeah, Arizona. Yeah, Arizona. Yeah, Arizona. Okay, that makes it a good place to start. to start. to start. Dude, look at this. Tell me you wouldn't want to , as if you were a professional bachelor, right? You earn a good living. Tell me that this isn't the place to go, even if you're a young couple. Of course. Of course. Of course. You see? I mean, it's the only place I see that I don't... It's not going to attract middle-aged people and large families , probably because it's condominium living, right?

So, life in a condominium will be like for all for all for all families families families under 35 with one child or less . Yeah. . Yeah. . Yeah. Uh, it's going to be one, and that's really it . A . A . A cozy nest, you see. Ah, man, that's cool. Dude, that's super cool, isn't it? And everything is on your property and you're just there and then you become part of this kind of community. I see things evolving in that direction, because we've drifted so far from the community that I can understand why people would want something like that.

I'm just curious if you can...I mean, they obviously did their homework, didn't they? So, Arizona has the highest number of gyms per capita. per capita. You are right. And so, because what I mean is: can you have 350 people , you know, probably more than that, because these are two-bedroom apartments, so 700 people within a five-square-meter radius who would all want to be interested in health and fitness and live in a place like this? But if there was one place to test this, it would be Arizona.

Arizona. Arizona. Yeah. Yeah. Yeah. So, it will be interesting to see how this takes off. You know, I don't see that in many cities. I could see him in Arizona. I could see him in Los Angeles. Los Angeles is similar. I can see it here, except that real estate is very expensive. very expensive. very expensive. Really here? Really here? Really here? Yeah, I think I can see it. We're like Santana. like Santana. like Santana. We don't have a strong fitness culture . We don't even have a single mega gym.

gym. Yeah. Yeah. We don't have a single mega gym here. This is one of the criticisms they have always made about this place. How come we don't have a mega gym here? But it's not worth it. Silicon Valley is not known for its health and wellness. We are not. I don't know about here, but I really think you should look at the photos. That looks great. I know. I think Lifetime is great. They are dominating the high-end gym sector. I mean , their gym memberships are expensive.

Have you ever been to Lifetime? to Lifetime? to Lifetime? Yeah. Yeah. Yeah. They're great. They're great. They're great. They are great and crowded. I visited one in, I don't know if it was in Roseville, it's kind of in that area . My cousin took me because he's a member and they're expensive. Memberships are expensive. We went there and it wasn't even prime time prime time prime time and it was packed. I thought to myself , oh my god, all these people are paying this enormous fee.

I don't remember how much it was, around $200. $200. $200. How long does it take to pay a deposit on a condo? Good question. Good question. That would be an interesting investment. interesting investment. interesting investment. I'm 100% sure. Yeah, that's what I thought. I thought. I thought. Yeah, of course. But I find it interesting. I wonder if it will maintain, as I said, well-being, this well-being sector which should experience spectacular growth over the next 5 years. Which is rather interesting. interesting. interesting. Great. Great. Great. Pretty cool for me, yeah.

Yeah, really, you know, I always think that when we see stuff like that, it's so cool for us. us. us. Yeah. Yeah. Yeah. Yeah, is that cool for everyone? everyone? everyone? Yeah, but does it step outside our bubble enough to make it work? You know. You know. You know. Well, I don't think it's a bad bet, because look. I don't think so either. We can agree on that. Doug, maybe look at what the average number of Lifetime Fitness members is. They went into an area where, just 20 years ago, gyms were saying, "No way." It's a country club.

We're not going to do that. "And Lifetime is one of the fastest-growing fitness companies." That's partly why I think I think I think they are, and Doug can perhaps look it up and correct me if I'm wrong . But one of the things Lifetime did really well, and which explains why they are thriving right now, and they have basically surpassed companies like 24, UFC and all those other gyms, is that they were smart from the start: they went into real estate. real estate. real estate. Oh, so that makes sense to me.

They own their buildings. Oh, I think so. But perhaps I'm wrong. Doug, I 'm pretty sure that's what gave them that advantage, that they've owned their buildings for a while now...Yeah , because you know how hard it is to make a gym really, really profitable. Uh, but those who have really succeeded are those who have been in the game for more than 20 years and who own real estate because now because now because now they have real estate that has increased fourfold. And on top of that, they are...

Let's see if they possess... Yeah. They own real estate. Their overall business model is increasingly based on sale-leaseback transactions. They build or acquire real estate, then sell it to a real estate investment trust. Oh. Oh. Oh. And continue to occupy the building under a long-term triple net lease . . . Just an elegant way of saying they own it. Yeah. Yeah. They are making things happen. Yes, that's what they do . So, that's the model. I know that this seems logical to me. Is that what's happening?

Yeah, yeah. So yeah, that's exactly what they're doing. They buy it, they resell it to another trust that they control . The trust then rents it to them. So they're like, yeah, no, it's great. So really, they're like, I mean, it's like I was talking to Kyle about yesterday, it's like McDonald's. Every McDonald's is a hamburger restaurant. It's as if they were a real estate company. It's a huge real estate company that sells hamburgers. It's like a real estate company disguised as a fitness center. And they've been doing this for so long that at this point, they ...

... ... When were they founded? They have existed for a long time. Oh, yeah. More than 20 years. Dude, if I ever had to become a general manager of a gym again , which is a lot of work and I don't have the energy for it, but it would really be... I would really like to run one. Yeah. Yeah. Yeah. That would be fun. Yeah, the mega gyms. I 'm curious to know what they pay. I wonder how much they pay. I wonder how they pay.

pay. pay. 1992. Wow. 1992. Wow. 1992. Wow. Yeah. All right. Wow. Well, they're developing really well. really well. really well. Yeah. Yeah. Yeah. So, cool. I would love to go see that place. place. place. I know. My friend goes to the one in Orange County and he always sends me pictures and says, "It's so great here." It's like, yeah, it's like they're having a total experience of it. That's interesting, man. In this segment of the gym industry , you're either going to go for the low end, or you're going to go for this kind of style, you know, the high end.

The environment is disappearing. Although I know that one of the strategies, and I think they are doing it with 24, because I know Matt Mark bought 24, is that they are going to kind of reinvigorate the middle by having a low fixed cost and then the whole basket. basket. basket. Yeah. Yeah. Yeah. You know, I don't know if you want the extra stuff that you pay extra for. Yeah, Athletic Club does that and so far they've said it's a winning strategy, but yeah. Wouldn't you do it?

I would do it...I haven't been there, so I don't know, but I would say it's rather high-end. rather high-end. rather high-end. High-end. Yeah, I'd say I'd put it in the middle too. Yeah, it's not mid- range. For me, mid-range is between $49 and $60 per month, and and and high-end is $100. You know, listen, I would never, ever, ever, okay, bet against Mark Mastrov. But I don't see it , because the other thing that would also be interesting to see is that more and more people are staying home.

home. home. Yeah. Yeah. Yeah. So you're either going to opt for very low prices and have your own gym, you know, with things like companies like PRX, you get licensed and all, and companies like Tonal and all that kind of thing that allow you to do everything at home. I have the impression that the home market is exploding. Mhm. Mhm. Mhm. You have these super cheap subscriptions . . . Yeah. Yeah. Yeah. that happen like Fitness 19 and things like that. And then you have these mega gyms which...

You're right, that's the new factor that didn't exist when we were part of it. That wasn't even an option. So yeah. So yeah. So yeah. It was...It was completely in the middle...It was either in the middle... Yeah, you had the middle, you had some of these spas, but the spas weren't suitable for people who really liked to do sports. They were mostly people who wanted massages and a swimming pool. You know, 24 Hour Fitness used to be mid-range. mid-range. mid-range. Yeah. Yeah. Yeah. When I started selling season tickets there in 1997, one season ticket for all the clubs, and it's not adjusted for inflation...

That's the price we sold it for in 1997. in 1997. in 1997. Yeah, I remember. It was $249 to join, $49 processing fee, $45 per month. In 1997. 1997. 1997. Yeah. It was expensive, very expensive, very expensive, very expensive. expensive. expensive. It was...You're right. They let, you know, they took advantage of the 24 hours. It's true. That's why they charged this premium. These fees. They were the ones who led the charge on the...uh, let's race down... down... down... Mhm. Mhm. Mhm. with prices. with prices. with prices.

So, it's crazy. So, think about it. Lifetime was there at that time. And they were growing slowly and buying large buildings, one at a time. And they just realized that since 1992, they've been buying these buildings, and now they are... That'scool. That'scool. Yeah, it's worth a ton of money and leverage. leverage. leverage. Um, the CEO would be an interesting person to interview. Yeah, I found his name. We might think about it, we might think about it . That would be cool. Manuka honey is the best Manuka honey you can find.

Listen, most honey is essentially glorified sugar. Manuka belongs to a completely different category. It comes from bees that feed on the Manuka tree in a remote region of New Zealand, and the bioactive substances from this plant are directly transferred into the honey. It contains three times more antioxidants and prebiotics than regular honey, as well as MGO. This is a natural antibacterial compound that is unique to Manuka. No other honey contains it. 70 to 80% of your immune system lives in your gut and prebiotics feed the good bacteria.

This is not a supplement you add, it is a food that works for you. So, a heaped teaspoon in the morning is enough. That's the protocol. It's easy, reproducible, and sustainable. This is the best Manuka honey you will find. Do it for your health. Do this to reduce inflammation. Go and see. Go to manukaora.com/mindpump. It's m a n u k o r a dot com/mindpump. Use code mindpump, get 31% off . Back to the show. The first question is from Josh Malloy. Is there a strategy to reduce protein-laden flatulence?

I am asking this question on behalf of my wife and daughters. daughters. daughters. You know, it really becomes a problem when the protein you consume is something you are intolerant to. Yeah. Yeah. Yeah. So, you could also consume it because of the shakes. shakes. shakes. You may need to change your protein source. So, uh, you might be taking whey protein, whey protein, whey protein, you could have a dairy intolerance, in which case you could switch to something else. Egg protein powders can still cause some side effects due to the sulfur compound, the amount of sulfur in eggs.

But it's really a digestibility problem . You may need to change your protein source. Otherwise, they shouldn't cause any problems . Now there is another problem. Sometimes people get constipated with a lot of protein, in which case increase your fiber intake. But the gas part, uh, that shouldn't be a problem. Uh, animal proteins are quite , I mean, you can synthesize them. They are quite bioavailable. So I mean, yes, I think most of the time it's probably due to a dairy source or some other intolerance you're eating that's causing it.

So, could you try out what you're having me use right now, which I find interesting? I'm observing how much easier it is for my digestion when I use it. I've already mentioned this, I can consume whey. But I really have a limit on the quantity, especially in one go. It's true. If I do something, for example, like take a magic spoonful of cereal that is infused with whey protein to boost protein with protein with protein with vitamin D milk, which is more like that, that amount of dairy in one go can make me feel that way.

If I take take take dairy enzymes, uh, dairy enzymes, dairy enzymes, dairy enzymes, and that tends to mitigate it. So, the main thing is, you can try digestive enzymes and if it's milk, you want to make sure that the digestive enzymes contain the lactase enzyme which breaks down lactose. Uh, in addition, it will contain enzymes that break down proteins. You can try. Take a good dose with your protein drinks and see if it makes a difference. Uh, but again, often you need to change your protein source.

protein source. protein source. Yeah. Yeah. Yeah. Switching to, you know, vegan or egg, uh, or you know, beef . . . You can now buy beef protein. beef protein. beef protein. I imagine that quality also plays a role, because even Legion is completely different from some other products. other products. other products. Yes, whey protein isolate tends to be easier for some people to digest than other forms . . . Yes, Paleo Valley bone broth is excellent. excellent. excellent. Oh, bone broth. It's good for gut health.

That's great. That's why I try not to consume whey. I like whey. Whey tastes good. It is also used in many food products, such as magic spoon type products. So I ended up consuming it anyway . So I learned that there's a threshold before I notice these kinds of things. And many people just fart, they don't see anything abnormal in their stools, they don't see anything, so they think they are very well , but they have a slight intolerance. Reducing the number of steps you take in a single session can therefore help you.

Try digestive enzymes, they might help. Obviously, changing methods almost always helps. The following question is from Barbie 21. I work in an office, so reaching my daily goal of 10,000 steps takes a lot of effort. I find that in the weeks when I manage to achieve these goals, I have very strong pain due to plantar fasciitis. I was in the military police, so I suffered from this pain for years, but I never really did anything or underwent physical therapy for it. Do you have any recommendations for those trying to reach their walking goals while suffering from pain due to plantar fasciitis?

plantar fasciitis? Yes, you should know that this is often due to tension in the calves. So, the gastrocnemius muscle , the soleus muscle, you need to gain flexibility. Ankle mobility can help. Tension in these areas can cause plantar fasciitis. Combat stretching is therefore a good movement. And you know, when you try to improve your flexibility in this way, the more you practice throughout the day, the better. Yeah. Yeah. Yeah. So, it's not like you're stretching once a week. You need to do this throughout the day.

day. day. Short, simple stretching habits. It's true. So you have your traditional calf stretches and then you have the ones where you are on your knees that stretch the soleus. And that makes a huge difference. And in the meantime, using a lacrosse ball or a hard ball under your foot can greatly help to relieve some of the pain. I would say yes, for me, you just need to have one of those lacrosse balls lying around in your bedroom or living room so you can sit on the couch and roll around on it.

Go down and do the combat stretch several times a day, and before deciding to take a 30-minute walk to get your steps in, you must do it beforehand. You have to do it , and ideally, you both use the lacrosse ball, you stretch during combat, then you go for a walk. These things will really help you. Yeah. The Yeah. The Yeah. The following question is from Chelsea Welsey . What are your ideas for things to do during rest periods between sets? I have trouble staying still.

still. still. Well, I'll give you some suggestions, but I also just want to say that there's an underlying problem here. here. here. Yeah. Yeah. Yeah. When you can't sit still for 2 minutes, that's a discipline in itself. Yes, and that's not all. It's as if you don't just have a problem with your workouts. As if it would affect the rest of your life. You are either constantly distracted or on your phone, unable to sit still. This isn't really good for you. So, my first recommendation is to practice sitting still.

Mhm. Practice staying seated. It's something we don't do very often anymore, and it's something that's necessary. And if you don't do that, you don't give your mind the opportunity to wander and reflect. People who have problems with this tend to be more anxious and stressed. Now, if you really need something to do, you can try writing between series. And that's what I do between series. So, I use my time between series to take notes for the show . So, ideas come to me and I write: "Oh, I want to talk about this .

This is how I want to organize this episode. "So you can try that too, but I honestly think that just trying to sit still and stay calm is one of the best things you can do." Do you want to know what I said to Katrina yesterday? Katrina yesterday? Katrina yesterday? What ? What ? What ? And she told me the same thing when she said, yeah, she was literally last night like, man, she told me, because I had just told her that the recipe for preparing for Cabo was to lift heavy weights, long periods of rest, and eat protein.

That's all I want you to do now. And she gave me her report today after the gym, she said, "Dude, I feel like I've been sitting for 3 3 3 minutes, it's an eternity." I told him, "You're not lifting heavy enough then." "Lift heavier." I didn't lift anything heavy. Not heavy enough. If you lift heavy, you'll love these 3-minute rest periods. This pause. This pause. This pause. So when my clients tell me it's a very difficult series, they think you're not lifting heavy enough. If you lift heavy enough, you'll enjoy those three minutes.

And then the other thing is to visualize the uprising. We uprising. We uprising. We recently discussed the study on the benefits of visualizing oneself lifting a weight. And I'll repeat it to you, let's get back to the heavy lifting. If you lift really heavy, and it was a very difficult set you just did, and you have 3 minutes of rest before, and there is one, you're going to want that recovery time sitting there with your head down, thinking about doing that lift again, and getting those full 3 minutes, and then starting again.

That's how it should look. should look. I really focus on my breathing and let all the noise leave my mind. I'm literally unwinding. I'm using this time to calm the whole system down, and that's all. The The The following question is from Morgan King DPT. Would you hire a coach from another state? I live in Wisconsin. I'm not moving to California, but I would like to be a part of Mind Pump in some way. So there are two main ways to hire a coach. One of them is in person.

No, no, no, no. It's as if we were hiring them. hiring them. hiring them. No. No. No. Yes, that's it. It's a DPT. It's a DPT. DPT. DPT. You are right. They live in Wisconsin. They don't want to move to California. For us? For us? For us? Yes. Yes. Yes. Oh, you're right. That makes much more sense. more sense. more sense. Yeah, yeah. Yes, yes, yes, that's the question. the question. the question. We have coaches who work for us. for us. for us. Yeah, we have remote coaches .

Now . Now . Now we encourage our staff members to be there, because they certainly won't earn more than you could earn as a DPT as a remote coach. If you were a person and had the opportunity to grow within the company, you could certainly earn a living as a part-time coach for us. We have approximately 10 virtual coaches. I believe there are more of them. Isn't that right? Oh, yes, we have 17. 17 Oh, oh, that's right. It's true. Yeah, we only have...We have more virtual coaches than I thought.

Oh, that's right. So, yes, we have many virtual coaches across the country. Uh, and, you know, we just got it. We have a group that we flew in for training for training for training with us. You will have to come here for a week of in-house training, and of course you will have to go through the interview and all that. But we absolutely hire coaches and trainers from out of state. If you're a good match, especially if you 've listened to Mind Pump, I can tell you that's the important thing I noticed with Kyle.

I saw Kyle with three different coaches and he didn't hire any of them, so yes. yes. yes. Uh, it's Uh, it's Uh, it's a guarantee. Yeah, if you've listened to the show, uh, you understand the MAPS professional programs , uh, and you're a good coach, yes, there's definitely a very good chance that you could be a remote coach for us, for sure. We are currently recruiting. So, it was mindpumpjobs.com? mindpumpjobs.com? mindpumpjobs.com? Yes. Yes. Yes. Yes, you can apply there. Very well, I know you enjoyed this episode.

If that's the case, take a look at this one . One of the keys to fat loss is protein. It's true, if you don't follow a high-protein diet, you're not going to burn as much body fat as possible. So, in today's episode, we're going to talk about the smartest ways to use protein to burn fat and build muscle. You need to watch this. watch this. watch this. I wish I had understood that earlier in my career. I think it was probably almost 10 almost 10 almost 10 years ago that I started to focus solely on this with my clients.

It was important, but I didn't know how important . . . Yes, I knew that too, I knew it was important, and I...but I knew that too.