YouSaid · the spoken record

Kelly Starrett

lines on the record: 107
first: 2023-03-30
most recent: 2023-03-30
sittings or episodes: 1
sources: podcast

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

“Excellent advice. Two, wait for it. The glacial praise is the breakneck pace. It takes time to make change. Your body is there for you. It just may be that you have to put the burning tractor trailer out of fire first before you back it down the blind alley. Like it takes a second, but it always works. And three, you're not alone. Bring someone with you on this adventure. If that means just you walked out after dinner and that was what you started for this week, grab one of your family members. We think that the living unit is the functional unit of change. That's where you begin. So bring someone along with you. Thanks for bringing me along with you. I'm going to have to go into some counseling for around you.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“And this is what we have been sort of winnowing out of our elite performance conversations with all the crazy teams that we work with.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“We wore like his shoes were always tied. Now look what happened to Mark. As an idea of, I think that's really a grade. And we might even say we have some vital signs to help you identify your blind spots. And I think if we have always right or wrong, we've always said if we can give people the tools, the right people the right tools, they know how to incorporate in their lives and make the change. You have seen that. I have seen people come up to you a hundred times and say that you changed their life and you're like, I never met you, you know, serve this as a Wendy's, you know, but given the tool, people are smart enough to have figured that out. And that's what we want to do. You don't know what you don't know. This is a really simple way. And I want everyone to understand this is what Juliet and I do.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“World champion friends, and we're like, How do we do? And they were like, This really helped me because I had some holes here that I wasn't thinking about. I wasn't walking enough. And I was wondering why my knee was hurting. And it's trite to say, who's this for? I want Juliet and I really want to make sure that we've reached out to people who haven't been served well by the fitness community. Because what we see is that those people who are in, it looks like a classist society in terms of fitness and health now. People are measuring and monitoring and tracking. like getting fitter. Meanwhile, everyone else is saying, hey, I don't even know where to start.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“There's a lot of questions we get where people don't know how to be sustainable. They don't know how to exercise because we've overwhelmed them with options and choices and data and flashy signs. So if we can get Bill to move into those hands first, or how about this? You love fitness. You're into this stuff. I'm into this stuff. And I have always wanted a reference and be like, start here. This is not diet exercise. Just have a go at this and then let's talk. Let's sum up when you're ready to learn how to smoke a kettlebell. Or you're a physician who says, hey, I know you're on this blood pressure medicine and this isn't the place to have these complex psycho-emotional behavioral conversations in this eight minutes. But here's something you can do. We know that is going to make a healthier, more robust platform. And we gave this book to our”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Whom potentially fitness is left behind? Hey, I don't identify with exercise. Cool. That has nothing to do with being durable. Think about how many people we were in some of those towns. We saw some elderly people here. How fit were some of those elderly Japanese people? They didn't bench press a lot. I don't think her deadlift was very strong, that 90-year-old we saw, right? But there's something about being durable and being useful, however we're defining that, that there is a set of things you have to keep doing that your body just requires. And then we can layer on exercise if that feels good. So imagine the first thing order of business is saying, hey, look, let's get everyone to base camp. And then we can argue what color rope you should take up the Everest route. Because I feel like that's the conversation on the internet. And people are like, wait, wait, what's Basecamp? What's Everest? The number of people that stop us in our community, remember Jill and I are just parents in our street. And they're like, hey, do you think I should do this keto shred? And what do you?”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Imagine that one of the things that Julie and I felt like was that we as fitness, and again, part of the fitness machine and we're as a cog in the machine is that if we ask ourselves, how are we doing? If fitness is the promise is to transform society and make people healthier, are we living up to that? And what we really feel like is, well, the objective measurements are, let's look at obesity or diabetes or chronic pain or persistent pain or injuries or surgery or depression. And what we see is that I think 100% of those things are trending in negative ways. So if fitness is a trillion dollar industry and we're not making people fitter in whatever, expanding their fitness besides, I look great on Instagram with my abs, right? Just expanding that definition a little bit, then we have to start asking sort of a different set of questions around this. So this book is for”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“In the course of your day, and this really, right or wrong, you know, Juliet, who is our CEO, my partner, world champion superstar, she really felt attacked a little bit sometimes when people talked about their morning routines and all of the things they did to optimize their day and biohack their day. And she's like, I am so swamped. And this really feels unaccessible to me. Feels like a bunch of single people with a bunch of free tongue, right? And interestingly enough, the thing that I ended up kind of getting out of PT school by looking at was barriers to adherence, what keeps people from doing what they want to do. And one of the things that we started to”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“I don't even know how much hair I had them You know, um, One of the things that I just want people to hear is that we're trying to build an extra capacity to the system. And oftentimes the initiation for a lot of the reasons why people are interested in this is pain. Or I can't do something that I want to do. My friends are going to Japan and I can't ski, not from a skill, but my knee hurts. That's a problem. Where do we begin to tug? Do I have to go hire an expert and go seek this thing and go away from my family and take time off from my job? That's a, yes, great, cool. You can afford that and fly in your private physical therapist to work with you. It doesn't seem that scales very well. And what we instead can do is say, hey, look, here's things that you can do.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“We can have really strong, very, I'll put in quotation marks fit people who aren't very skilled at moving. So how's my fitness? I don't know. I just had to balance on one leg and put my ski on the binding I didn't love on the side of a mountain after being smoked. Let me tell you how my fitness is. Like that's the test.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Oh, that sounds familiar. We've seen that's out in culture. And when we again stop talking about the capacities, but look at the shapes first, then it's all like, what tools do I have available to me? How can I do this? Throwing your foot up on the edge of a couch and jumping out into a big lunge nailed it. And let me give you an example. We regularly work with really good athletes and teams who have these deficiencies. I've worked with several Olympic lifting Olympian groups who don't do enough hip extension and all we did was start programming in hip extension for them, these shapes of being in like a lunge, lo and behold, everyone's back pain got better and their lifts went up so weird. So again, what I want to do is say, let's make sure that we're not confusing capacity with movement choice. Because I think that goes away really fast.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Capacity is compromised in this society more than any other movement is that hip extension. Why? Well, we do a lot of cardio on the bike. The elliptical machine was genius because it just removed hip extension entirely. You can stand up, but you don't have to take your hip extension. Congratulations. And all the sitting we do is modern workers and the commuting. And we're sort of queued, so we just don't get a lot of exposure here. And again, if you dropped into Pilates, you're like, whoa, a lot of hip extension. And if you do yoga, like there's a lot of Warrior One. Why are we doing this long lunch in a Chaturanga? It's because they recognize that this is a position we wanted to nurture. And if I could say, wave my magic wand and say, I would like you to spend more time in this position, suddenly you could still squat, but you just do a Bulgarian squat or a split squat. Instead of pressing a barbell over your head, I just want you to put your front foot up on something and press. I want you to push.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“The wall you're on your hands and knees kind of facing from the wall, and you put your knee into the corner where the wall meets the floor, and then you spring the other leg up into a lunge. Squeeze your butt. Your back leg is bent and you're in a lunge position, using the wall to support that. That is a shock to people because their quads are stiff or their brain's protecting, whatever the mechanism is, they can't access that position. They can't squeeze their button in that position. They can't take a breath in that position. They can't even hang out in that position. And that is an easy position to be in. But if your environment doesn't cue you in to also being a diagnostic tool regularly because your body is so robust and so badass and so good at working around these things for so long it's designed for survival. Your brain doesn't care if you're missing hip extension. But that hip extension is you walking up a hill, having that knee behind you when you walk or run or lunge that shape. What goes away faster than anything? Movement quality.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“You need to move yourself through the environment a little differently. And I think we've confused work output. We've confused some of the cardiorespiratory capacity. If I took the criticisms from some of the big thinkers who reacted to CrossFit on it, strengthen conditioning bros, they have some valid ideas here. How well are you actually challenging this and using this in the world? And now the question is how much fitness is the right amount of hard fitness and shouldn't I play? And is there anything wrong with going to the gym every day for an hour and smashing stuff? No. But if all you're doing, again, having some vital signs, one of our favorite vital signs in the book is called The Couch Stretch. And here's why you should care about the couch stretch. When is you're going to find out that you suck at it? You're welcome. And all you do is put your knee into the corner.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“I think we sold hard cardiograde fitness that if you had lungs like Lance Armstrong, all things would be solved. And it's easier to quantify that because you can go wattage, you can count and look at heart rate and power. This is, say, the biking. And again, Juliet and I are huge cyclists. We love to ride. And riding is great for these reasons. Very time efficient. And it's what we call hyphysiology low skill. Put your feet here. Put your butt here. Grab the hands here. You have five points of contact. Very safe. Mid-range, not in full neglection, not full knee flexion, not full hip flexion. You're just going to move around. And we can die. You can die. I can kill you on nothing. Like pour hate on you and you can suffer and vomit on the bank. And what you think is, wow, that was really hard. I'm fit. Until...”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Ask to grass squad. It's a nice test of hip range of motion, ankle range of motion, balance. But for those people who can't, we say, hey, let's squat to the chair. And then today, if you've never squatted before, you can do one squat. And tomorrow you can do two squats. And the next day you're going to do three squats in a row. And you're just going to build up for a month. And guess what's going to happen after 30 days of doing 30 squats in a row? Your life is going to change. But we just have to begin some progressive overload for some of these things.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“There was a skill component to it, and so suddenly we can. What's really great about viewing the training of shapes is that it allows you to have permission to do what you like to do. And so instead of saying my heart style, you're non-heart style, we're not fighting that, you think that this is the kind of train that really speaks to you, that puts you in a community, that hits these things. We can test the veracity of your training by dropping in over here and seeing how well you do. You should be able to jump into Pilates class. You should be able to handle that. If I hand you some dumbbells, you're like, okay, I can do that. I don't care if it doesn't matter if you're the strongest at dumbbells or a Pilates class, but you should be able to transfer those skills back and forth. And now, rinse wash repeat for a few decades. And what you'll find, we have a simple test in the book. We talk about squatting, of course, because I love squatting. But turns out squatting is one of the ways to restore your back and to get flexion to your spine. This big butt.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Yes So it turns out just being stronger though in that moment doesn't actually solve the movement problem. You need to be competent with the skilled movement under cardio respiratory demand, breathing heart under metabolic demand, a little fatigue. There are real loads out there. Real loads we're fighting. Like I was like, wow, I'm really glad I have a big butt doing this, right?”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Position. Remember that root idea of the gym is that we're challenging positions and shapes. In fact, your brain isn't wired for musculature, it's wired for movement. So a shape is really just a snapshot of a movement. So squatting up and down is a movement that we need to challenge. And we can change the variables. Where are you holding that? How rise your torso? How fast are you going? But it can also not just make it heavier. I can also say, well, like what we did, I need you to walk up this hill for two hours and blow yourself out and then I need you to squat all the way down how well you're going to handle that squat under some metabolic demand. There were some times where I post hold up to my like waist and I do a deep one leg squat and my heart rate is 190 already. And I was like, whoa, how do I train for this? Right.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“So, you and I can have a polite disagreement about how big and strong you need to have, how much we fetishize and need to be in the gym to develop the capacity, and how much we need to spend other time becoming more skillful or more springy or playing. And I think we have, and as I said, it's a fair criticism of strengthening, addition, gym culture that we have obsessed on these gigantic, huge bodies, big print presses, right? It's easy to quantify that. There's a famous coach named Bondarchuk, who was one of the greatest throws coaches in the whole history of the world. And he's like, you're probably strong enough. I know you can add another kilo to the bench, but what you need to do is go throw more. It's more fun for a thrower to add a kilo to their bench than to go throw some implement more times. So one of the things that has worked well for me in some of the older people is that we're always challenging.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“But ultimately, we need to do something that goes up and down and runs with a squat, how you want to do that. You want a goblet squat, you want a back squat, you want a full snatch, you want to squat to a chair. There's a really famous test in physical therapy called the timed up and go. And it's you stand up out of a chair, you walk 10 meters, you turn around, you sit back in the chair. We can time you. That's a power. They're measuring wattage because you can put a clock on that. And it's a really good indicator of fall risk. Litvinov, one of the most famous hammer throwers of all time, used to front squat 200 kilos for seven and then run 400 meters. That's the same test. So you can see same test. Those are very different extremes, but that's the same thing.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“There are fundamental truths about how we load. Do you remember in the 90s every woman suddenly was osteoporotic? Everyone had osteoporosis. And they're like, you need this calcium chew. And we sold calcium chews to everyone in America. And it didn't change the bone density of everyone because we didn't change the loading of anyone. So ultimately for you as a middle-aged person, I need to make sure that you have control through these things. We would do more strict kinds of movements. And suddenly you're like, oh, wait a minute. That looks like classic strict gymnastics training. That looks like classic barbell training. That looks like simple kettlebell training. Like some of these strict push-up. I have taught on every continent except Antarctica and everyone knows what a push-up is and what the bench press is everywhere. So it's like training and movement is the fundamental common movement language. So now we can say, well, what tools do you have? What's your training experience?”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“A fair criticism of fitness is that we have convinced everyone to basically become doomsday preppers, where you're never strong enough, strength is never a weakness, you're never fit enough. That is crazy. One of my good friends has this idea now. He's like, maybe we should not call it functional fitness, which is sort of a scarcity mindset. We start calling it practical fitness. Can you do what you need to do? And if you're saying, I need to skip a mountain for two hours and descend in minus 10 degrees, that's a different set of circumstances than I want to walk around the block with my baby. But the kinds of training ultimately we're going to need to put you under some load how to do that. Simple loading for someone who's listening doesn't like to exercise could be jumping. There's an old Russian saying when you stop jumping, you start dying. The Chinese say you're as old as your spine or you're as old as your”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“You are an Arctic hair. So ultimately, if we start with this root pattern shape, this idea of this, I call it the archetype, then you have a master key of understanding any movement structure, any physicality, any system. Because what you're ultimately seeing is different tools to challenge fundamental position shapes. If you're a gymnast, you may be walking on your hands and swinging from a bar overhead. If you're an Olympic lifter, you're lifting overhead. Maybe you're in the gym doing lap pull downs. You're going to yoga, you're doing downward dog, you're on the reformer. Suddenly you're like, oh, okay, everyone says being overhead is important. And here are all the different ways to train that. And I'm probably going to need to do some resistance around that, some kind of progressive loading. And again, we can have now nuanced conversations. How strong you need to be to do what we did. I don't know. How durable do I want to be? I want to be all the durable. So I think one of the things that it's...”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“You mean 90% paddling. By skiing, we mean. I don't know if you noticed this. Not only the oldest, but I'm also the largest. One of our guides is akin to Legolas. Like, she doesn't even deform the snow when she stands on it. Yeah, she floated.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Okay, I want to be durable Kel and I want to have the opportunity, then some of these behaviors, range of motion things you could do if you didn't have access to exercise. They can help you create a foundation. Then we are at Basecamp. And that's why we call Basecamp Behaviors. Then you and I are saying, well, hey, I want to go up Everest. And now our Everest is can we ski six days in Japan and not implode and come out intact? Then we can work backwards to say, well, what exposures do we need to have?”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“But you should have access to them. And what's cool about range of motion is it's actually one of the few attributes of your physicality that doesn't have to change when you age. It doesn't mean that you have to lose your ability to flex your hip, bring your knee to your chest. Who cares about that? Lower yourself to the ground to poop in the toilet. Get up and down off the ground. So this is a highly trainable aspect. So one of the things we want to do inside your resistance training, your loaded movement training, which is unfortunately you're going to have to do. You know, we have the very end of the chapter of the book. A little chapter called Never Do Nothing. So Dave Spitz of Cal Strength is like, never do nothing. He's old like me. He's really busy, has a family, and he's like, well, some days I just did like some pull-ups in the garage. That's what I got today. Never do nothing. And ultimately, if you want to then say,”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Most important thing would be show me how you're loading your tissues. That's the first thing. I don't start with an assessment. The assessment is the thing. So we're going to press today no matter what, but we're just going to limit your range of motion overhead. And we may slow down. We may not snatch, but we're going to go overhead in some way or another. People who can't go overhead often can hang from a pole bar. A way I assess programming because people ask me to look over their programming a lot is I look at key positions. What are we call them archetypal shapes? They're sort of the bookends or reference positions for your body. And the shoulder is actually not that complex. It only does like four really things. They're variations and it moves between those things, but it goes over your head, goes out in front of you, goes out to the side, wait for it, goes behind you. That explains all complex movement of the shoulder. Some combination. You may not actually touch some of those end range positions.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Pull a muscle, tweak a tendon, like little hot spot, tendonopathy, like, you know, plantar fasciitis. I do a lot of things to keep any of that at bay. That's how I'm viewing my tissue health. If I have tissues that are more robust and are loaded regularly and decongested, I'm less likely to be taken out from my sore shoulder”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“You are correct. And I've used this opportunity of burning lots of calories to eat all of the strange and wonderful Japanese sweets. So for me, I have a penchant for eating sweets. I love it. But this morning there was no freeliness. Like we're not outputting today. I didn't have any carbohydrates. The carbohydrate I had today was in fruits and vegetables on my plate. What this does is it expands what I'm eating every day and it leaves me less room for toast. It leaves me less room because I'm full and I'm trying to play this health game. And I am obsessed the thing I fear the most for my own body right now at age 50. Is tweaks of soft tissue. That's the thing I fear the most.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Shot my daughter. Yes. Georgia Starrat texted me and said, You need to go to 7-Eleven and get a strawberry and cream sandwich.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“So, I obsess on, I should probably eat more fruits and vegetables every meal. Like, it's that simple for me. And I end up, when I do track it, usually right around there above. And this is not that big a deal. What I'm saying is add some beans back to your Chipotle bowl. That's what I'm asking you to do. And you can get a really cheap scale on Amazon. Or again, you can just look up the reference. Because what we're trying to do is make this sustainable. And what's sustainable is gamifying. Tomorrow I'm going to, I just did, I was on the airplane. I did terrible. I reached for donuts. Great. Tomorrow you get to play again and again and again and again. And Juliet and I really have found that, for example, for us, I don't know if you know this, Tim about me, but I love sweets.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“The caveat, of course, is that if you have control issues, right, and this has been a problem for you in the past, don't weigh and measure everything. Kind of get a rough idea of what it is, right? Like, hey, look it up. You can see like, what does a grapefruit weigh? This bag of spinach is 12 ounces. Great, I'll eat this bag of spinach, I'll eat it in 12 ounces, right? It's in grams there too. And if you once you have a sort of a rough idea or wait for it, did I eat a banana this morning for breakfast plus pineapple? plus a salad plus tomatoes that was all the fruits and vegetables I consumed this morning and what I do to myself is I hate weighing things Juliet loves to track it. I don't. We're different. Shocker.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“That's right. Less skin. But you'll notice there it's easy to demonize meat, for example. And I didn't even say eat organic meat. I just said whatever you can afford, whatever works in your socioeconomic system is going to be a better health outcome than... Not getting enough protein and food submissions.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Do it. And you know what we found is that if you are like, I'm only going to do this with apples. You'll do that for four or five days and you're like, what else Kiwis are super cool. Kiwi every day is a little bit much. And again, we're looking at through this lens, this built-to-move lens of durability. If we keep lean muscle mass on you and get fiber and micronutrients in you, you're probably going to feel better and do better long haul. And maybe we have all the things your tissues are going to need to repair and heal. And sometimes that is one of our friends described as supply chain economics of your tissues. There's a reason here in Japan that everything, all the collagen, all the skin, all the bones, everything, broth, those things have been part of our diet for a long time.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“I'm like, how cool? Redemption. You're eating a thing to plant full of plant matter and fiber. That's so great. Let's eat more beans, right? And like, I think, yes, of course, if you're a person who'd like beans, cause me anxiety, not trying to be beanist here. But if that's you, you're excused from eating beans. And that's what I want to give people permission is saying, hey, I understand you don't like these things. What else can we open up to?”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“To say different types. So a grape is one. Then I had some spinach and trying to eat this diversity. I think it was Kate Shanahan of Deep Nutrition who wrote that we used to eat roughly somewhere between 40 and 50 different kinds of fruits and vegetables every year. Typical person in America. Now it's like three or four. Like we just don't eat a lot of fruits and vegetables. And those two things, we find that we have people focus on getting more protein, getting more fruits and vegetables. There's just not a lot of extra room for keto donuts. You know what I mean? Like you're like, holy crap, I'm really, like, guess what, everyone? White potatoes? It's a vegetable. To fried potato, not a vegetable, right? We should probably do that. You have been advocating.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“And all of the research is that 800 grams is about this magic number where a lot of really good things happen to you from a health perspective, fiber, micronutrients should eat the rainbow. Sounds great. Let's eat the rainbow. I try to get six to eight kinds of fruits and vegetables every day. It's kind of a game. And guess what? Tomorrow?”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“One of the things we've seen when we have gone into this diet culture where we restrict and take out, it's really not very sustainable. And I have two daughters, full disclosure, everyone, who haven't always been the best eaters. But if I pack them full of strawberries and apples and whatever they want to eat, fruits and vegetables-wise, again, fruits or vegetables, if you're like, I don't eat vegetables, I'm like, damn, cool. Just you do you. You do fruits, that's fine. We found that there's a lot less room for crap in their diet.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“This is a sushi restaurant. So we're agnostic about how you do that. You're like, I'm a Rutabega guy. Cool. You want to get 800 grams of Rutabega? But buried in there are these things called micronutrients, vitamins and minerals. And what also buried in there is crucial is this thing called fiber, which most people don't get a lot of.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“It's not as crazy sometimes. Banana is about 100 grams. You can think of it that way. So, what I'm asking you to do is eat fruits and vegetables. And what we find is people don't really eat fruits and vegetables. They talk about it a lot, and they have a little iceberg lettuce salad. We've struggled to eat vegetables here in Japan.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Okay, so this is the magic. We have seen A dearth of fruits and vegetables eating. And this 800 grams comes from our friend Isi Sinkowski, and EC came up with this idea that hey, what if instead of taking things out of your diet, we expanded your diet? What if I said Tim, you want to change your body composition? I'm going to have to have you eat a lot more. You'd be like, well, sign me up. So 800 grams is 800 grams of fruits and vegetables. And it can be frozen, they can be fresh, they can be cooked. It doesn't matter. So four big apples is 800 grams, right?”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“But one of the things that we saw a lot was our vegetarian friends would come in with these little tenonopathies and some of these issues. And when we ask them about the whole sort of pantheon of potential behaviors that went along with that, we found that they were really underprotein. And the international track and field folks, everyone, sports, they really have this one gram. It hovers around one gram per pound body weight. It really ends up being a very reasonable number.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“That's right. So we found that a reasonable amount of protein was somewhere between 0.7 and 0.8 and one gram per pound body weight. That's a reasonable amount. That's not crazy. We're not going to shockload you. And remember, a lot of times if you're trying to change your body composition or heal or grow, you need to make sure you have enough protein on board. And so one of the things that we found was this was an easy way of controlling satiety and actually making sure that people had on board what they needed to recover and to heal. And what I'll ask you is if you count the protein that you're growing children are eating, you might be shocked to discover they're actually in some pretty low to moderate protein diets just because it's hard to get kids to eat those things. Okay, protein aside. Again, however you want to do that is fine with me. If vegetarian, it may be harder to hit your protein minimum.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Oh, sure. But if we get down to you're working with me and I'm worried about your tissue recovery or tissue health or your injured, because again, a lot of times it comes through, or we're trying to keep lean body mass on you because you're aging. And it turns out maybe fat is a problem, but keeping your lean body mass is a bigger problem. When we actually get into how much protein are you eating, People oftentimes do not get enough protein. And so notice that I'm like, oh, you want to eat raw bear steak? You knock yourself out. You want to do plant pea cricket protein. You knock yourself out. I don't care. But let's see if we can establish what a reasonable amount of that is. And again, what I really like in my life is getting something for nothing. And something for nothing in this situation is that we found that when people started”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“They hear grams. So food can be a little sensitive for people. When we talk about food with people and diets, 5% is performance. I'm a cyclist runner, right? I want to build muscle. And the rest of it tends to be around how do I change my body composition? So we'll start with that assumption. Now here is the non-trigger trigger warning. If you're a vegan, carnivore, paleo, vegetarian, I'm still talking to you. Doesn't matter what you eat. We found that when I back up didn't want to ever get near nutrition for all the reasons that it's complicated, it's highly individualized. It's cultural. People have strong ideologies around it and real personal identities around it. Super cool. I think nutrition for a lot of people has become almost like entertainment. It's like a hobby.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“And you'll start to organize your body. And guess what? You'll power more effectively. And because we see better function of the body, we see better output of the body. And I think that's how we can begin to have people feel these things, which seem like esoterica. But all of a sudden, you're in a position where you could take some breaths. So now arms over your head take a breath. In that bottom position of the squat, take a breath. Like we suddenly have ways to begin to pressurize and to begin to restore just based on that feeling I have of being able to take a bigger breath or take a bigger breath or a better breath. So if I'm shrimping at my desk, good, that probably feels good sometimes. Shrimp at your desk. Then every once in a while you're like, why don't I have a neckache? And then ask yourself, can I take a breath, a bigger breath in a different position? And that position tends to transfer a little bit better.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Breathe through your nose, and we can actually measure that volume. Don't change your position. Now, watch this you're doing this at home. Get into a position where you think you can get more air in. So Tim and I just both sat up, we just pulled our heads down, we kind of organized our shoulders, and I didn't say to do any of that. I didn't say play rib cage down or change your pelvic position. I didn't say get into Shivasa with your shoulder or tuck your chin. I just said, can you breathe more effect in that position? And you did. You got into position and you could tell better same worse. We improved biomotor output by organizing your body slightly differently. So now you have a powerful tool to bring attention to your shape. So I don't think there are good shapes and bad shapes. I'm just like, well, you can't really breathe in that shape. Or that shape doesn't pressurize very well. Or that shape doesn't transfer. So if you're on your peloton bike and you think you're killing it, ask yourself, is there a position on this peloton bike where I can take a bigger breath?”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“So one of the things that I went back and found the original notes from the original course we did back in 2008. And I have a section on breathing mechanics there. And I didn't realize now that I was just laying on gold. And then, of course, we have, through our friend Lair, Brian McKenzie, and definitely Wim, Hoff, Homage, I start to become more breath interested. And now if you come work with me or do some of our stuff, we talk like the first intervention for back pain is breathing. It's diaphragmatic breathing to get that. As the core belief, core foundation. Because suddenly it was a way of people understanding. So you can do this. If you're just sitting here, take the biggest breath in you can. Just go ahead.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT
“Havel used to talk about breathing behind the shield. So, if you're an Oreo cookie, you should breathe into the cream filling when you're under load. We want you to have as much movement choice and options if you're carrying something or holding something where are you going to pick up that breathing? If you're compressed or you're like it can't just be diaphragmatic breathing. It can't just be and if you're running away from bears can you breathe up in your neck? I sure hope so.”
2023-03-30 · The Tim Ferriss Show · #664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More · IDENTIFIED FROM THE TRANSCRIPT