Our Stories Testimonials from PRIMD clients Jacquie, 42 "Mitch's whole-body approach changed everything: it succeeded where traditional medical procedures failed. I've transitioned from chronic postnatal back pain to peak athletic performance, reclaiming a daily life that is entirely pain-free. Read More Valerie, 43 "After seven months of persistent shoulder pain, Mitch’s thoughtful, data-driven approach got me pain-free and stronger in just six weeks. He doesn't believe in one-size-fits-all solutions; instead, he helped me build sustainable health habits that actually fit my busy life as an executive and mother." Read More Steven, 24 "I was dealing with extreme back pain that I felt every single day. I started working with Mitch—and things changed fast. Working with Mitch exceeded my expectations in every way. I finally feel like I have answers, not roadblocks." Read More Shefali, 33 "The exercises Mitch shares are simple and realistically easy to incorporate into a busy routine. He deeply, deeply understands the human body." Read More Sean, 53 "Mitch is the real deal. If you want to recover, perform, and move better for the long haul, I can’t recommend him enough." Read More Mike, 57 "[Mitch] made bold promises that almost sounded too good to be true. But everything we set out to do has happened. Working with him has been one of the best investments I’ve ever made." Read More Jenny, 37 "The impact was immediate. I saw a 10% improvement in all my run times almost instantly. In less than 6 months I was able to cut an hour off my personal best. Working with Mitch has been a game-changer." Read More Jesse, 39 "Working with Mitch was one of the best decisions that I have ever made. My life has truly changed. Mitch has turned a skeptic into a believer, and I only kick myself for not working with him sooner." Read More Eric, 40 "Working with Mitch has been a revealing educational transformation. From the beginning, he advocated for my goals while emphasizing knowledge transfer." Read More Carol, 74 "I've suffered from knee pain for many years. After our first session, my pain was significantly better. PRIMD helped me experience immediate and lasting results. I am once again free to live my life to the fullest. Thanks, Mitch!" Read More Marcia, 59 "I truly can’t say enough good things about Coach Mitch. I 110% recommend him to anyone working with injury or just wanting to excel, get stronger and more fit, and feel comfortable, confident and at ease in one’s body." Read More Gretta, 20 "After struggling with a persistent overuse shoulder injury from volleyball, Mitch helped me look at things from a different point of view... my shoulder pain and inability to play volleyball changed for the better." Read More Gaby, 31 "My pain was about 7/10 and was significantly impacting my everyday life. Since seeing Mitch and implementing his tips, the pain is completely gone (and I'm so grateful!)." Read More Albin, 27 "I am 27 years old, and for the last 9 years I have had a massive issue with my right shoulder. I have tried physiotherapy, met many experts in the field, done rehab, x-ray scans, general stretching and even considered operation. I have not been able to lift it (or only very limited), and my posture was terrible." Read More David, 33 "My introduction to Mitch was at a particularly low point in my life in terms of health and athleticism. I’ve seen drastic improvements in athletics and life generally since using Mitch's methods. They are simple movements that require discipline." Read More Evan, 32 "For those feeling resigned to a life limited by pain and immobility, believing that “this is how it’s going to be,” I strongly encourage you to talk to Mitch." Read More Orry, 29 "My expectations were blown away, even previously having trained at multiple NCAA D1 universities and Olympic training sites. I give Mitch my highest recommendation." Read More Erick, 29 "I am very thankful that I worked with Mitch. I have a stronger base than I had before, a more well-rounded workout and fitness routine, and a healthy shoulder. Thank you Mitch!" Read More Rachel and Craig, 47 "Without exaggeration, working with Mitch has been life-changing for the both of us." Read More Rehana, 63 "Before discovering PRIMD, my career as a physician was at risk due to chronic knee pain that threatened my ability to work. However, my life transformed after meeting Mitch." Read More Shalini, 31 "After 5 years of neck and back pain. . .I found Mitch! I have been pain free and am so thankful to him!" Read More Farron, 48 "My range of motion has vastly improved and I am feeling stronger than ever. I would recommend Mitch Rostad to anyone that has had a lingering injury or just wants to gain better nutrition and mobility for everyday activities." Read More Jonah, 36 "He has created a powerful approach that is accessible to anyone and everyone, while also considering each client’s uniqueness." Read More Cameron, 35 "Mitch showed me methods that brought meaningful relief within days. I now believe that I have life-long tools to ensure I stay active. I wholeheartedly recommend working with Mitch." Read More Edison, 52 "When I first came to see Coach Mitch I wasn’t expecting anything out of the ordinary but get a few tips on how to stretch, etc. Little did I know that it would change my life." Read More Marie, 79 "I no longer stay in bed for an hour or so waiting for ibuprofen to kick in. I feel confident that I can go on long walks with my little dog and enjoy the day. Thank you for all you have done to help me." Read More Regina, 47 "I had been to several doctors and had all kinds of diagnostics done with no relief to the pain or any idea as to what was causing it. Within one week of working with Mitch the pain was gone!!! I was in awe of his patience, compassion and knowledge." Read More Simon, 52 "Mitch has been more than a coach. His support has been life-changing." Read More Will, 38 "Working with Mitch has been a life changing experience. He gives you everything to succeed and will help make changes maintainable so they are the new normal." Read More

Mitch Rostad Pain, Performance, and Healthspan Specialist Mitch has guided hundreds of individuals—from Olympic and world champion athletes to people navigating complex wellness challenges and lifestyle changes. With a background that includes graduating from Emory University School of Medicine, Mitch draws on a rigorous scientific education to offer coaching that is both broad in scope and highly tailored in practice. Mitch’s approach is grounded in three key principles: • Agency over dependency – empowering clients to take ownership of their health, rather than fostering reliance, in contrast to much of modern healthcare and traditional coaching. • Simplicity over complexity – designing effective, sustainable strategies that support performance, vitality, and balance across multiple domains. • Principle-based clarity – rejecting the “complicate to profit” mindset in favor of fundamental, evidence-informed guidance. His work focuses on foundational lifestyle pillars, including hydration, nutrition, sleep, mental and emotional resilience, mobility, cardiovascular conditioning, strength, and movement quality . Mitch also supports clients interested in healthspan-focused coaching—helping them build long-term energy, capability, and vitality through personalized wellness strategies. These may include collaborations with healthcare professionals, integration of personal biometrics (like lab testing), and thoughtful approaches to fasting, recovery, and habit design. While Mitch does not provide medical care or diagnosis, he frequently partners with clients’ healthcare teams to help align strategies and support long-term goals. Mitch is on the board of members at Chroma Diverse, a non-profit organization that helps dance companies honor and preserve their ephemeral art. Mitch is working with Chroma Diverse to elevate their mission and improve the health and resiliency of underserved communities and dancers to improve their profession and life's path. Contact Us Mitch is the Chief Health Officer of the MAT Association (Mentorship, Access, Training), whose mission is to bridge the gap between athletic excellence and academic achievement in combat sports. As a founder of MAT, Mitch’s works to remove barriers for athletes and help them reach their full potential.

Shalini, 31 "After 5 years of neck and back pain. . .I found Mitch! I have been pain free and am so thankful to him!" "After 5 years of neck and back pain which limited my ability to sit or stand for long periods, and after seeing several chiropractors, physios, and massage therapists, I found Mitch! He helped me understand where my pain was coming from and how to resolve it myself by mobilizing areas of tension. I have been pain free and am so thankful to him!"

To sign up or for more information, contact us at inquiries@primd.com First Name Last Name Email Message Phone Submit PRIMD will get back to you within two business days. Check your spam filter for an email from "getprimd.com" Contact For any questions or to inquire about signing up, please use this contact form or email us at: inquiries@getprimd.com We normally respond within one business day. Check your spam folder if you do not see a reply.

PRIMD is an interdisciplinary health practice that prevents and eliminates chronic pain, improves daily mobility and athletic performance, and optimizes health and longevity. PRIMD Tools to immediately and sustainably improve your life. PRIMD Stories Stories and experiences from PRIMD clients with a wide range of challenges and goals. Read Full Testimonial Mike, 57 "[Mitch] made bold promises that almost sounded too good to be true. But everything we set out to do has happened. Working with him has been one of the best investments I’ve ever made." Read Full Testimonial Rehana, 63 "Before discovering PRIMD, my career as a physician was at risk due to chronic knee pain that threatened my ability to work. However, my life transformed after meeting Mitch." Read Full Testimonial Orry, 29 "My expectations were blown away, even previously having trained at multiple NCAA D1 universities and Olympic training sites. I give Mitch my highest recommendation." See More Testimonials Meet Amit Elor '24 Olympic Champion Mitch was honored to work with Amit on her journey in becoming a 2024 Olympic Champion and continues to provide support. Meet Rhett and Julia Watch how PRIMD helped change Rhett and Julia's life for the better. Meet Rhett and Julia Watch how PRIMD helped change Rhett and Julia's life for the better. About PRIMD PRIMD is a multidisciplinary wellness and performance practice dedicated to helping people move better, feel stronger, and live more actively. We draw on proven strategies from functional movement, sports science, and underutilized approaches from across disciplines to support natural, lasting improvements in daily life, athletic performance, and physical resilience. Many of our clients report noticeable improvements in how they feel and move within just a few sessions — sometimes even after the first visit. PRIMD does not provide medical services and is not a substitute for licensed medical care. Our work is focused on physical wellness, functional movement, and performance support. Learn More Ready to Get PRI MD ? Contact Us

FAQ Shipping and Returns When will my order ship? Order are shipped within 2 business days. Standard shipping takes 3 to 5 days* Please note while it is our goal to deliver your order in a timely manner, unexpected delays that are out of our control may occur. We cannot guarantee that shipments handled by third parties will always be on time. *If you live in Alaska or Hawaii, it may take up to 7 days to receive your order. How much is shipping? Shipping is free. Do you ship internationally? We do not ship internationally at this time. We only ship within the United States. Return Policy We accept returns within 30 days of you receiving your order. Items must be unused and be returned with all items it came with. Damaged or used items cannot be refunded. How do I make a return? We accept returns within 30 days of you receiving your order. Items must be unused and be returned with all items it came with. Damaged or used items cannot be refunded. Email us at customerservice@getprimd.com with your order number and reason for return. We will email you a return label within 2-3 business days. Returns must be posted within 7 business days of receiving the return label. When will I get my refund? Refunds will return to the method of payment within 3-5 business days of us receiving the return. Payment What payments do you accept? We accept Visa Debit, Visa Credit, Mastercard, American Express, China Union Pay, JCB, Diners, Cartes Bancaires, Discover, Electron and Maestro. Orders Can I change my order? No, orders cannot be changed once they are made. You can cancel your order within 3 hours by contacting customerservice@getprimd.com Can I cancel my order? You can cancel your order within 3 hours of making it. Please contact us at customerservice@getprimd.com with your order number. If we are able to cancel your order, we will reply with a confirmation that your order has been canceled and you will be fully refunded. My order is missing or lost. If your order is missing or lost, please contact us at customerservice@getprimd.com with your order number and tracking number within 30 days of the delivery date. How can I find my tracking number? Once we send your order, you will receive an email with a tracking number. It is a 20 digit number located below the list of items you ordered. My order arrived damaged. What do I do? Send us an email at customerservice@getprimd.com with a photo of the damage and your order number within 7 days of receiving your package. Something I ordered broke. We are sorry to hear that a PRIMD item broke. Please email us at customerseervice@getprimd.com with a photo and your order number. If your item broke within 90 days, we will send you a new item at no additional cost. If the broken item is outside of our 90 days warranty, we are unable to provide a replacement.

Mitch Rostad has a deep and diverse background in human performance, healthspan, and comprehensive wellness. He has coached a wide range of individuals—from Olympic athletes and world champions to dance artists and those navigating complex health challenges. Ready to Get PRIMD? Tools to immediately and sustainably improve your life. Contact Mitch Rostad

Regina, 47 "I had been to several doctors and had all kinds of diagnostics done with no relief to the pain or any idea as to what was causing it. Within one week of working with Mitch the pain was gone!!! I was in awe of his patience, compassion and knowledge." "I first met Mitch when I was a member at a crossfit gym in Richmond in 2019. I had limited shoulder mobility and a painful burning sensation that felt like a hot poker going through my nipple into my spine. I had been to several doctors and had all kinds of diagnostics done with no relief to the pain or any idea as to what was causing it. Doctors had told me to take ibuprofen and "hopefully it will go away". I was depressed and in pain 24/7 and had been that way for months. Within one week of working with Mitch the pain was gone!!! I was in awe of his patience, compassion and knowledge. We have lost contact a few times when I've worked with other trainers but I know I can always reach out to him when I am in pain and I know he will find a way to help me. As a woman, it is hard at times to work with a male trainer. I've never felt that way with Mitch. He is respectful, understanding and kind at all times. He is so generous with his time. I am a Veterinary Technician, my job is very physical and I tend to get injured. He will always adapt my workouts with whatever I have going on physically or mentally. He teaches you how to help yourself. Mitch will make sure he explains what is going on in your body and where the pain is originating from. He has helped me with nutrition, sleep, hydration and mobility. The suggestions for supplements are always great and he will send me links to the exact item he is suggesting. He is very realistic and understands that I have limited time during the day to do what I need. He helps me prioritize what I need to concentrate on. I love his energy!! When training, he helps me believe in myself! I have never felt this strong in my life and I truly believe it is all he has taught me. I have deadlifted 405 lbs for the first time in my life. I now carry a massage gun with me at all times in my car and at work. I have helped my coworkers with their pain with what Mitch has taught me. Mitch is the best!! I recommend Mitch to all my friends even if they just need to find relief for pain and get back to enjoying life. "

About PRIMD and the services Dr. Mitch Rostad MD. provides. What is PRI MD ? and optimizes health and longevity improves athletic performance improves daily mobility eliminates and prevents chronic pain PRIMD is an interdisciplinary health practice that... About PRIMD The name PRIMD combines the words prime and the initials M.D., reflecting founder Mitch Rostad’s background in medical education and his mission to help individuals perform and feel at their prime . PRIMD is a performance and wellness practice that blends insights from movement science, behavior change, and underutilized strategies across disciplines to help people improve how they move, feel, and function. Our goal is to offer natural, effective solutions that fit real life—without defaulting to invasive or unsustainable approaches. Many clients experience meaningful progress early in the process—often faster than they expected based on past experiences. Some come to optimize their performance or healthspan. Others arrive after feeling stuck with persistent challenges like limited mobility, chronic discomfort, or fatigue—seeking a different kind of support. While PRIMD does not provide medical services, our work is designed to complement traditional healthcare , and we regularly collaborate with clients’ existing medical providers to ensure alignment and continuity. Anyone can get PRIMD Mitch Rostad works with clients of all ages, abilities, and challenges. Contact us to learn more about how PRIMD can help you. Contact Us Expected Outcomes Agency centered, avoid dependency Across 8 coaching sessions, PRIMD is designed to avoid creating dependence on future services. Seamless integration, sustainable for life The skills learned can be practiced for life. They take up minimal time each week but can transform an individual’s mental and physical performance in daily activity. Go beyond the limits of conventional advice Many clients come to PRIMD after feeling stuck — sometimes after being told their options are limited or that improvement isn’t likely. Through a performance-focused, whole-person approach, they often report significant improvements in how they feel, move, and function — often within just a few sessions. While PRIMD does not replace medical care, it can offer a complementary pathway that helps people reconnect with their physical potential, regain confidence, and move forward with greater clarity. Read client stories that exemplify this outcome; Carol , Albin , Julia , Evan , and Rhett . Go beyond your perceived baseline Many clients discover breakthroughs they didn’t think were possible. High-level athletes who once felt stuck experience renewed gains. Busy professionals often find more clarity and energy in their day. And individuals managing multiple health concerns sometimes report broader improvements that align with their medical care and support their overall vitality goals. Read client stories that exemplify this outcome; Orry , Rehana , Eric , Jonah , and Will . See additional testimonials for the possible outcomes you could experience Foundational Health and Program layout We deliver our program over 8 sessions and clients typically experience significant results within the first session. We will train the client’s body while giving the client a toolkit of skills, habits, and life hacks in four foundational areas that determines a person’s wellbeing: • Mobility • Cardiovascular strength and movement • Sleep and stress management • Hydration and nutrition Personalized Beyond the Foundation In addition to the core areas, Mitch works with clients on personalized topics based on their lifestyle goals — such as performance-focused nutrition strategies, energy optimization, and appearance-related concerns. He also collaborates with clients’ physicians, nutritionists, and other licensed professionals when appropriate, to ensure alignment and support a truly integrated wellness approach. Many clients who complete the 8 sessions also choose to remain long-term PRIMD clients in order to benefit from ongoing health coaching by Mitch.

Marie, 79 "I no longer stay in bed for an hour or so waiting for ibuprofen to kick in. I feel confident that I can go on long walks with my little dog and enjoy the day. Thank you for all you have done to help me." "The summer is coming to an end (somewhat) and I wanted to let you know how happy I am that I had the good fortune to have a son, Stephen Murphy, who, after listening to me complain about my Sciatica back and leg pain along with a sore neck, referred me to you. I was experiencing a lot of pain during the night and almost all day. This is something that started about 6 months before I was introduced to you. I was concerned because I had several trips planned during the summer and I was really worried about how I would be able to get around. One of the trips was to New York City with my 13 year old granddaughter. This was a Road Scholar trip and I needed to keep up with the energetic group. NYC was about 95 degrees everyday (for 9 days) and the group walked up to 5 miles per day. I lost count of how many steps I climbed to enter the metro stations. You and I had some Zoom sessions to get me started – that worked out very well and then we met in person several times while I was in the Bay Area and then back to Zoom. It all worked out wonderfully. I would say that the leg and neck pain during the night has completely gone away. I try to do my exercises each day and I use the message gun you recommended (Bob and Brads). All of this has really helped me to get my pain manageable. I am very aware of how much protein I consume each day. I am trying to consume about 8g a day. Since my NYC trip, I have completed a trip with 3 girlfriends. We hiked around the State of Maine and Boston area for 10 days. These women were very impressed with my story about my back issues, as some have experienced the same thing. I brought my message gun with me and two of them borrowed it daily. I no longer stay in bed for an hour or so waiting for ibuprofen to kick in. I feel confident that I can go on long walks with my little dog and enjoy the day. I want to thank you, first of all, for your wonderful attitude and patience. I liked the one on one training. The homework you have assigned to me is manageable. I sure don’t feel 79 years old, but I am! I want to always have the ability to get around and continue to take trips with my husband and family. Thank you for all you have done to help me – I would certainly recommend you to anyone who needs your special kind of help. Have a wonderful rest of the summer."

Evan, 32 "For those feeling resigned to a life limited by pain and immobility, believing that “this is how it’s going to be,” I strongly encourage you to talk to Mitch." "My name is Evan Rose, a 32-year-old software engineer who, before discovering PRIMD, struggled with early onset degenerative disk disease in my cervical spine, a condition exacerbated by over a decade spent hunched over a computer screen. Before meeting Mitch, my daily life was significantly impacted by my condition. Simple activities, such removing a shirt, were challenging due to pain, and finding a comfortable position to sleep was a nightly struggle. Despite exploring various treatments like physical therapy, stretching, dry needling, and massage, relief was temporary. My condition deteriorated to the point where I relied on 400-800 MG of NSAIDs daily and even resorted to prednisone injections into my cervical spine's facet joints. During this particularly difficult period in my life, Mitch provided the guidance and support I urgently needed. His comprehensive approach, focusing on soft tissue release, strength training, and supplementation, was a radical departure from my other experiences that offered temporary relief without addressing the underlying issue. Mitch focused on the root causes rather than mere pain management. Remarkably, within a month of following my new regimen, I noticed significant improvements, and after a few months, I was 90% on the way to recovery, with a tangible path to full health. The transformation under Mitch’s coaching has been profound. I've been able to avoid surgery, regain mobility, and enjoy a pain-free existence, outcomes that once seemed unattainable. For those feeling resigned to a life limited by pain and immobility, believing that “this is how it’s going to be,” I strongly encourage you to talk to Mitch. His expertise, empathy, and innovative approach have been instrumental in restoring my quality of life, offering a new perspective on what is possible with the right care."

Orry, 29 "My expectations were blown away, even previously having trained at multiple NCAA D1 universities and Olympic training sites. I give Mitch my highest recommendation." "My name is Orry Elor. I am a 29-year-old male with a M.S. in Stem Cell Biology and currently a Ph.D. candidate at the University of California, San Francisco in the Pharmaceutical Sciences and Pharmacogenomics program. My focus includes developing genomic technologies to solve current challenges in stem cell therapeutics for regenerative medicine in the McManus Lab. Prior to my journey into science and technology, I was an archetypical 285 lbs. ‘overweight gym bro’ with a layperson’s understanding of human performance optimization. Sheer determination and having an unhealthily obsessive work ethic afforded me athletic scholarship to wrestle at an NCAA D1 institution, the Ohio State University, and Olympic developmental training site, Northern Michigan University. On paper, I seemed “successful,” but my inefficiencies cost me my academics, relationships, and overall health. I struggled to survive every day while blaming myself for my shortcomings. When I switched from competing at the collegiate level to the international stage, the enormous gap in athleticism and skill forced me to reevaluate. I started with basic biology, chemistry, and physiology courses to understand what made me tick. Becoming more knowledgeable gifted me an unexpected surprise, the ability to detect the majority of misinformation in the health and fitness industry. With better information, I improved, lost 65 lbs., and went on to place 4th at the Olympic team trials in 2016 while balancing coursework, research, and a security job. Leading up to the games, I suffered from an accumulation of minor injuries that were not given adequate attention. In turn, I gained excessive mobility restrictions which limited my offensive and defensive capabilities on the mat. If you search online footage of my matches going back for the past 7 years knowing nothing of the sport, you likely will characterize me as being stiff, slow, and immobile. I tried stretching, foam rolling, working with trainers, massages, acupuncture, and physical therapy. I decided to cross train in Judo, weightlifting, and Jiujitsu. None of these added trainings or modalities significantly helped me improve my restrictions due to my poor execution and receiving inadequate treatment or instruction. At the time, it was tremendously frustrating to me that despite putting in countless hours of painful stretching, I did not improve my restrictions and athletic ability. I knew I needed help but hesitated to reach out feeling that very few people would understand my journey and offer substantial change. However, by sheer serendipity, I saw an advertisement for a mobility and technique clinic being run by Multi-degree Jiu-jitsu black-belt Professor Eduardo Fraga and Mitch Rostad. I was intrigued by the concept, the modest price relative to other comparable clinics, and that they had a limited number of spots available. Signs to me showed to me that they were interested more in teaching than merely profiting. In attending the clinic, I paid particular attention to how they demonstrated, communicated, and showed technique. They explained and showed how optimal and efficient movement can improve my force output, leverage current and future techniques, and most crucially, make training on the mat more enjoyable and fun. I was inspired by the possibilities of improving and thought that mending my old injuries and restrictions may give me a final chance at making an Olympic team in 2024. Thus, I reached out and contacted Mitch and inquired about training. From our initial phone call, Mitch stressed that his primary goal was to teach fundamental principles to empower his clients to be independent. My gut feeling from observing at the clinic and listening over the phone is that Mitch’s focus did not end at getting people out of pain. It ended with super-optimizing all aspects of physical health. I decided to take a leap of faith, put my trust into Mitch, and believe that I can have a hopeful future shot at making an Olympic team. Since working with Mitch over the past six months, I’ve been given simple and intuitive systematic approaches to address my pain, restrictions, and mobility. This included receiving assessment on nutrition, sleep, strength training, and hydration. Importantly, I’ve been given modalities that can immediately address major restrictions and issues within 5 minutes in addition to how to improve them in the long run. Mitch has shown me personalized approaches to fit what I need given my changing lifestyle as a student and researcher. Overall, my expectations were blown away, and I state so under the context of previously training at multiple NCAA D1 universities, Olympic Regional Training Sites, the Olympic Training Center in Colorado Springs, Westside Barbell in Columbus, and overseas Olympic villages. I am tremendously excited for my future. Regardless of my previous or future athletic achievements, I'm now pain free. Further, the same basic principles taught to me have been shared with my family and are now also working for them. Therefore, I would like to finish by giving Mitch Rostad my highest recommendation for any athlete or professional seeking to optimize their performance and get out of pain."