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

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“And really, it's not for fitness, it's usually for body composition, let's be honest. Are you touching these shapes that your body should do? And if they're not, you're going to have to come up with a solution for putting them back into your 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
“Inspiration strikes all over the place, right? Always be mobilizing. And I discovered that that was a really wonderful way to help get this global flexion of my back. Instead of having my neck just hinging down, I wanted to get more total rounding of the back. And you've heard, you started a little internet fire with Coach Summer when you were like, Jefferson curls are necessary and everyone knows like, bro, you can't round your back, you'll die, you know? And like, okay, maybe, but we do seem to round our backs a lot. And maybe something you want to do. And that Jefferson curl turns out to be a really simple isometric that anyone can do. If you go to a yoga class, the amount of bending over you're going to do rounding and then come back to flat. Show me your control and then round again. Then let's see if you can extend your back. Upward now, downward dog, that's going from extension to flexion. So we can again come back out of that and say, well, what in your exercise program that you're doing for fitness?”
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
“Yeah, I call it the Tower of London. The Tower of London. Julie and I were traveling. We saw that in the Tower of London there was a torture device where you were kneeling and that basically that position you put your chest on your legs And then someone would screw a vice over your back, basically like a wishbone and compress your back until you couldn't breathe anymore. And I was like, sad Christmas. But I was like, that's a clever way to get into that upper back. I'm going to try that. So I went home.”
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
“Of the movement system get your thoracic spine to move more effectively. And this is why we actually have breathing as one of the practices here because if you start to tap into this idea of breath, you can use your lungs to get motion in your upper back. That's so weird. I do that a lot.”
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
“Let's begin. Let's get you to grab your sink. Walk your body back into an L so you're hinged over and just start to put your hands again parallel close to each other and just start taking some breaths there. And that's a you could do that wall hanging, put your hands on the wall. I don't have a sink. Okay, you live in a sink society, sinkless society. So you put your hands up on the wall, walk down, walk back until you feel you can't go anymore, then just take five breaths there. The first thing that you're doing is exposing yourself to the positions you want to improve. If we are trying to teach a complex skill, we don't just lecture about the skill. The thing we do is say, let's start the skill. Let's make the skill slower so you can feel what's going on, but we need to start to expose you to the thing. We're going to talk about skate skiing. That's super cool, but let's go skate skiing a little bit and see what happens first. And could we then say, well, I wonder if your lats are tight, or it might be useful to see if we could get some sneaky ways into mobilizing specific aspects.”
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
“Yeah. And so notice that what we're testing you here is your ability to have some end-range isometric control. So very fancy. All you need to figure out is kind of take a breath, actually five breaths, because I'm interested in you being able to breathe in that position and hold that position because you can do a one rep max breath hold. But actually, you're a human being. I need you to be able to breathe there, right? So what we can come back to is, well, what's the first thing I need to do? Go get a lat pull down machine for my living room? Probably not. Even pull a pull-up bar in my living room? No, probably not. Let's keep Japanese.”
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 put that software back into play. So I'll answer your question. When we're working with people who have pain or incomplete range of motion or after surgery, we regress a lot of movements. And regression means, and here's a spoiler for everyone, any rehab program, corrective exercise program, anything you're seeing on the web comes down to two things. It's a version of these two things. You're going to either go slower. That's called tempo. That's what we do for people when we want them to feel time under tension. We just slow down. Gives your brain a chance to understand where you are. You can signal that this is a safe position. We can move slowly. We just move slower. Or we stop. Those are called isometrics. So putting your arm over your head and taking a breath there is a fancy way of doing an isometric, which means you're creating tension without moving the joint.”
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
“If you have shoulder pain and you know someone in your family has shoulder pain, one of the things that you can do is to begin to just return your body to what its native ranges are. So I can't say definitively that your shoulder pain will go away if you restore your ability to put your arms over your head. But there's a whole lot of things that get better. And it may be that your brain starts to think differently about or perceive what's going on when it has more movement choice, when you're able to recruit more musculature, when your connective tissue is working better, etc., etc. And so again, we aren't saying you have to do this, but we've come to understand that if you're going to swim, that's a great activity we should do in older, right? Low weight bearing and super cool. But if you can't put your arms over your head, that's going to sort of curtail your son.”
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 own that. Look, it's very valid that what I saw was that you were having a hard time cleaning and jerking and walking on your hands or snatching. And what we saw was that we improved people's thoracic spines and overhead”
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
“Yeah, yeah, that's right. And all I need to do is lift that broom up off the ground, keeping your arms parallel. And guess what? It's shocking when you can't do that. And that's really generous because we're allowing you to use your upper back and we're allowing your shoulder. And I don't care if you're a physical therapist and you're documenting, again, vital signs. This is mid-range. And what we find is if you're not exposed to that on the regular, it can be shocking when you're, and then let's go into the Amazon and look at all the marketplace of all the thoracic wheels and thoracic mobility and let's beat the crap out of your upper back with a lacrosse ball and all of the 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
“full range of shoulder flexion. And again, you don't even have to be perfect. You just have to have more than you had yesterday. And it's a really important way to improve the functionality of the neck body system by honoring and looking at the relationship between the shoulders and the body. And it's really simple. So we have you lay down on your stomach, grab a broom, put your arms over your head with holding the broom so the broom's out like you're like presenting the broom. Light contact with your head, just light contact, just don't cheat.”
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
“Is that we just tend to be a little stiffer in the upper back? You may not actually put your arms over your head ever until you're asked to. Even putting your shirt on, you figure out all these ways to bend your arms and not put your arms through over your head like a little kid putting their arms up. You may not be hanging from a pull-up bar. If we come back to Ito Portal, he prescribed hanging, simple hanging for people to improve their shoulder. What elegant programming. If you suddenly are in an old gymnastics room, they're like, why are these stall bars here? There's stall bars everywhere hanging is a thing that really worked and came out of all of our movement traditions. And if it wasn't hanging, it was downward dog-like things. The gymnast friends I have are obsessed with walking on their hands. You are obsessed. You like to be upside down, walking on your hands, balancing on your hands. So what we found was this was a way of getting people to move their upper backs and take a breath there, was restoring this.”
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 being in a long situation, sitting with your legs out in front of you. So it's almost like the yogis were looking around and they're like, we don't know how many equipment, but there's two positions we've found to be very valuable for people. Having the leg out in front of you sitting to 90 degrees, which is an actual vital sign for or a test for physical therapists, and putting your arms over your head. And if you go to a yoga class, you'll be like, why are we spending so much time with my arms over my head? And it turns out not only do we have a healthier shoulder, but we start to untangle seemingly complex problems around neck pain because your neck, your shoulder, and your back are a trifecta, they're a system. And if one aspect of the system isn't working or less effective or doesn't have access to its range for whatever reasons. And one of the things that happens as being modern people”
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 get your hands behind your head? Well, one of the things that I'll have you know is that if you go to yoga class, what is the bane of every yoga class, downward dog, rest and downward dog? We're talking about with our mutual friend who's down.”
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
“Yeah, he's a G. He's been holding the door open for a lot of us for a long time. And he said, oh, do I think the average working adult shall Olympic lift? Just watch them put their arms up over their head in the airport scanner and you can answer that question. Thank you, Coach Mike Boyle. And I suddenly was like Omr.”
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
“Or you go to a yoga class, like go to a yoga class and look at how much programming is done on a single leg. And I'll tell you how effective your programming is. If you think you've got the best secret scroll program on the planet, Greg, let's go apply that. We're going to jump into Plies class. We're going to jump into yoga class. Sec”
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
“All of a sudden, you're like, okay, how do I begin to challenge this vestibular system where I am in space? How do I begin to challenge, what does that look like? Well, for most of us, for a middle-aged dad, I can stand on one leg and put on my socks and work that what we found is that if we got put in some of this more balanced play, that slack device, the balanced play was enough if we worked it into the kitchen. And what we saw was that we had athletes who had stronger feet and better reaction times, hard to quantify it. So how much is the right amount of dose is the second question. The first question is, how do we get you started on the dose? And I think if you're out on one ski, you're mountain biking, you're walking on unstable surfaces, you're probably getting a lot of it. But I think what ends up happening for a lot of us is that we don't get a lot of it. And we think we're...”
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
“Maybe we don't. Maybe we could start by saying, is there any time in your day-to-day life regularly where you're challenging your balance? So you're like, work in a Slackline factory. You're probably set. Do you have a job? Come back to the mini trampoline. Oh, wow. That maybe has some real validity to it. Like just bouncing. And suddenly you can start to understand. Minipelpol.”
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 want to solve it that way, you can. I don't really care how you want to solve it. You want to come into a pistol, you want to hinge, you want to do some kind of weird side Cossack squat. It doesn't matter. But stand on one leg, put your sock on, and then reach down with your hand, pick up your shoe, put your shoe on. And you can cross your legs to do it. You can put your knee to your chest, but you'll be shocked. And really what's amazing there is instead of the static balance, you're being moving and having to control it. And you're going to make mistakes. And some days, guess what? You're going to be terrible at it because you're burnt, you're overtrained, you're fried, you're stressed.”
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
“More things to add on. They're like, thank you, no, thank you So, for example, we have this friend named Chris Henshaw, who's a great coach, and he discovered this thing called putting your shoes on. And he wanted to create a test that he could beat his kids at. So he called it the old man test. And all you have to do is stand on one leg, use your hands, bend over, pick up your sock without putting your foot down, put on your sock, on one leg, and then put on your shoe, all standing on one leg. That's all you have to 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
“Has this old saying, I'm sure he cribbed from my Angar. If you can't breathe in a position, you don't own that position. So the first order of business is getting you to the end range shape where you, best of your ability today, because remember, your range of motion and capacity move is a moving target. Just run a marathon, jump on an airplane, have a newborn, and let's just test your hamstring range motion. It's going to be awful. And so what we want to do is we want a more tightly conjoin our day-to-day processes with understanding who we are. You don't have to go skate on your skis every day, but sitting on the ground every day can be like, whoa, this side sitting is tough today. I'll just do here and I'll spend enough time here to have to take some breaths here. So when we come back to balance, one of the easiest things to do is figure out ways where we can begin to expose it in a native way that you don't have to do another thing. Everyone who's listening to this, you have some go-getters. My friends listen. They are killing their lives. But I'm like, here's a list of 10.”
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
“Everyone is excellent. So if you just sit on the floor, you're going to take some of your tissues to end range and your long sitting is just sitting out with your legs in front of you. Do you remember the sit and reach test in middle school? Yeah, that's long sitting. So we're actually going to train for the test. We're going to train by the test just by making sure that you're exposed there. I think you've maybe even, you know who he is, Gray Cook, FMS.”
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
“Very much the brain is looking for inputs to perceive the world as safe or unsafe. That's a really simple way of looking at it. The first thing we can think about is where we want is we talked about sleep. We want to add in these complex solutions. The first order of business is to spend time in the positions you're trying to improve and not do a end range-like thing. Spend time in the end range. So if you're sitting on the ground and it's uncomfortable, the first thing we should do is start to get you to start sitting on the ground more. It's that simple. So tonight, just get off the couch. We love TB in our house. We love it. Things are so clever in its way that we like chill in the evening. We sit on the floor in front of the couch.”
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 it turns out wait for it, improving your ankle range of motion means you have better reaction when you get outside of your base of support. And suddenly you're like, oh, that foot strength and ankle range of motion means that I can right myself more quickly. The brain is very Clear about you can do this, you can't do this, you have access to this position. I can open up and unlock the next level for you. If you don't, your movement solutions start to be diminished and pruned in your brain. So when we start to give people inputs and improve their inputs, the brain starts to say, oh, when you're falling or you're outside of this basis, support, we can start to give you movement solutions and movement options to this perturbation in the system.”
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 adds something. And what we find is that when people are over-reliant on their vision and not their sort of intrinsic other vestular systems, other sort of input systems, then when you start to lose that, that's why falling in the evening is a big problem for people in the night”
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 that's okay that we have one side that's more dominant. Professional skateboarder, you drive a car with your right foot. Doesn't matter what the mechanism is. You tore your A sale in high school. It doesn't matter. What matters is that you can become conscious of it and then think, well, what are the things that are in my control? And so you turn skating into a diagnostic tool, into a vital sign. As soon as you're aware, then you can start to connect the dots all these other places.”
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 I was just like, oh, Tim Ferris, you, I'm like bummed out that I didn't know about this and you've brought this thing into my life. Because what I found out was I could give those to my athletes like candy and be like, when you're making coffee, stand on this. When I'm on Zoom calls, I am working my foot strength and balance. So here's another vital sign, please, where you can say, hey, maybe I need to work on this. Maybe I need to brush my teeth and my eyes closed or stand on one leg. You should be able to stand on one foot easily for 20 seconds without putting your foot down. And if there's a difference left to right, maybe because you got...”
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 it means that it translates to like real world balance. I'm going to stand on this beam. I want to pick up paddling. I need to be better on my feet. And really the interesting question then comes to when and where do you do this? It turns out that we saw the bounce was a performance hack. And in fact, my favorite thing in balance training I discovered in your garage. And one of the things I discovered there was this really cool thing called a slack block. And it was like a portable slack line. And I immediately I was like, Tim is a genius. He's figured this thing out. Where I don't have to have a Slack line, but I can play with my balance. I can challenge my balance in my kitchen.”
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
“Whole bunch of corrections for right, oh, the bar path is going here, or this is happening, or now you need to shove your knee out. But if I just said, hey, here's where the ball of your foot is, and here's your heel, and keep your ankle in the middle best you can, just in an organized foot. Let's see if we can challenge that with all the things we're already doing, exercise.”
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
“Tulit's mother is a good example who is so active, and you've been on the Grand Canyon with Julette's father. He's very active. But about ten or fifteen years ago, Julet's mom just said, I'm not riding a bike anymore. I don't feel safe. And guess what? I trust her, that she suddenly has said, this is outside my scope of experience where I feel like I can recover. That's a balanced task. So we can either do what we've always done is wait until someone falls and then be like, oh, we should work on your balance, which works. We're going to now go to physical therapy and do balance training. We started to really focus on and performance side, bear with me, everyone, this intrinsic feeling of your foot pressure during these complex movements, kettlebell swings, air squats, back squat power, whatever. We really realize that if we could get people feeling what was going on their feet, we corrected a whole bunch of downstream movement perturbation things that we would used 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
“Here's one that I think we're really interested in, and it's balance. We like to talk about balance because any young person, I'm like, here's what you're going to do on Tuesday. You're going to go to a balance class. You're not going to lift weights. You're not going to do a sport. You're going to go to a balance class. You're like, the hell I am going to a balance class. That's for old people. So one of the things that we have come to appreciate even more is that this balance system, it's crucial to humans moving.”
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 can tell you you can work this intense training because we're training like maniacs. I think the training that people are doing today is gnarlier. More people are doing harder training than they were 10 years ago, more than they were 20 years ago. And we may not have set up our lives or have the capacity in our lives to manage those training stressors as effectively as we could. If you can just kind of keep the engine idling a little bit, standing desk, fidgeting, perching, moving around a little more, movement choice, you will adapt and have healthier tissues that can take more load more often.”
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, where so suddenly you're like, oh, for some population, we can see that this could be really dangerous. Dangerous. If you've ever been in the hospital, they're like, put on these boots. They're squeeze your calves. And then, oh, yeah, ankle pumps. You got to do all the ankle pumps. Everyone who's ever had any surgery or injury is like ankle pumps, ankle pumps, ankle pumps. Well, what is that about? It's about pumping out the garbage. So now we have another reason to move around a little bit more. And more importantly, if you're a busy person,”
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
“All I think about And I'm going to need you to dig me out of that snow pit. So suddenly all of, if we want to say, hey, I want to have joints that are normal, again, not normal isn't good or bad, but just typical, try not to get that language, then decongestion is a way that you can actually adapt to exercise more effectively. So if you are smashing yourself on the peloton, because that's what your life demands, you are such a crazy working parent, busy business owner. You're getting it in, high five yourself. But then you figured out, well, wait a minute, maybe I can actually adapt to the stress a little bit more by walking, perching, which is leaning up against a stool. Valid, working, fidget, move, stand. You don't have to stand like a robot. Sit a little bit, stand a little bit, fidget. But one of the things we know is that if you're smashing yourself and then not continuing to move, you're going to see congestion. If you've ever flown on an airplane, which I did, and I got off the airplane,”
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're doing a lot of adaptational stress when we train. And we found they had healthier tissues and more importantly when tissues were injured, because remember sometimes I get that lens, right? I see everyone's broken parts and bits through sport. How do we manage a swollen ankle? Well, we can compress it, we can elevate it, and we can move it”
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
“Your sewage through your body it turns out it's muscle contraction. You're like, that's a really clever system. It's almost like when we came to be, someone's like, you know what? These people move a lot. Let's just put the sewage system in the moving system. And so suddenly, if you're doing the walking, you're decongesting and you're bringing the garbage out and bringing the groceries in. And if you've seen a drain, this is from one of our friends Perry Nicholson, if you've seen a drain in a bathtub. It doesn't drain it gets backed up and it's kind of gross. That's your body. If you don't move, you can elevate. Sure, that feels good. You can compress. You can get into the compression boots. You can do all the lymphatic massage. Or wait for it, you can walk around a little bit more. So one of the things we found was that our athletes were having better recovery scores because they were able to move the serious waste products of extra.”
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 became hyper obsessed with walking because it's elite. No, because one of the things we found, not only did it improve the sleep of the people we were working with, but we also found that we had healthier tissue quality. So everyone, we're going back to anatomy, you were going back to your early physiology in high school. You have a circulatory system, and you have this lymphatic system. So if you ever had a blister, that's lymph. Your lymphatic system is the sewage system of your body. And this doesn't just there when you have injuries and something swells. And by the way, your joints are drained by the deep lymphatic system. But you can think of them as highways that carry the normal sewage and waste products of your body, the cells turning over proteins breaking down, things that are too big to go through your bloodstream, go through your lymphatic system. Those lymphatic vessels are buried into your musculature, and they're one-way valves and surpassive systems. So how do you move”
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
“Want you to get 8,000, whatever that means. That means you need to get 10 minute walks after every meal, however you're going to do it. Just get more steps than you're doing. And you start doing that. Run that for a week and let me know what happens to your skin and how to your consciousness. And do you need that four o'clock coffee bump? And it's shocking when we start to help people do these base camp behaviors. Again, why do I care about this? Because I want you to win a world championship. Also, I want you to be 100 years old and enjoy it.”
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
“Step counter, probably you're carrying with you didn't know you had. But one of the things we know is that if we can get people to improve their step count, we also start to see that they accumulate enough sleep stress, sleep pressure is the technical term, where then they want to fall asleep. And again, there are experts here on sleep. I'm not trying to be, I'm just saying we need to change how you're thinking about your movement in the day so that you can actually fall asleep. And it turns out when you get a good night's sleep, you wake up and what happens, you feel more like moving. And those behaviors suddenly become tightly coupled or tightly linked. And I don't think sometimes we can appreciate how these seemingly pinch, silly, non-technical things can really make a big change. And if we start to put those in play, if you just committed to walking more every day, say just say minimum threshold, let's say 8,000 steps, 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
“The research now, the people who study these things, are saying somewhere between 6 and 8,000 steps is like really good for your health. But one of the things we learned from some of our friends in these tier one military groups who really struggle with sleep, think of the ninjas in the army, for example, one of the first things that was being prescribed when trying to untangle this Gordian knot was they would increase step count of the people walking or people that they were working with. pushing to 10,000, pushing to 12,000, pushing to 15,000 steps. And what those people were exercising, but they weren't getting enough non-exercise activity. So suddenly, here we have this society whose cued not to walk, where my shape, my work, where I park, the whole thing is that I just maybe get two or three thousand steps a day. Your iPhone actually has a step counter, and you probably have your phone with you. Open up your health and it'll tell you what your trends is. This is in the background, watching how much you're walking. You're welcome.”
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 my work in persistent pain and chronic pain, that one of the big holes when people had persistent pain and chronic pain was their sleep. And you might not be able to sleep for a whole host of reasons relative to your persistent pain and chronic pain, but when we were able to improve your sleep density, your brain stopped to be less sensitive about and you had more desire to move and maybe had less pain sensitivity. So everyone's like growing kids ink sleep, but adults we don't. If we take that sleep idea now, we have a benchmark, seven hours for survival, eight hours for doing something that's important to me. That means that I need to start thinking about some of the behaviors in the day to make that happen.”
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
“Think is hidden from a lot of people is how tightly coupled or connected our behaviors are. So let's take sleeping and walking. For example, does everyone agree you should sleep more? Sure. Okay. Sounds good. Good. Carry on. What's going on? We see that the sleep data is that people don't sleep and that they need a lot of help. And it's a big business to help people to sleep more. So what we've tried to do is say things like, hey, look, seven hours of sleep is very reasonable for survival. And if you're trying to change your body composition, I want to get skinnier, leaner. I'm trying to grow muscles. I'm trying to learn a skill of a growing body, or I'm trying to heal. I need to get eight plus hours of sleep in order to facilitate the maximum adaptation and to really make it easy for my do that. And I started really becoming obsessed about this. One is that we started to learn in high performance that if you can't sleep, you can't perform. And I'm going to talk about one bad night of sleep before the big game. That's what I'm talking about. But we started to see that when we improved sleep and more importantly, started tracking sleep and really putting that as something we cared about, we started seeing improvement into performance. And then swung around.”
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
“None of them end up being very sexy. Here's the caveat so it's hard to commoditize these things, hard to charge for these things. And more importantly, and I'm being facetious, but these are things that are easily done in your home by you. Control you controlled. You don't need a physical therapist or a physician or anyone else to come in and give you these things. That's, I think, really important. We see that the functional unit of getting anything done in your family and your life, in your health, is in your house, you. So we could start by took some behavioral ones. We might say, like, sleep is a good one. I think this is good because one of the things that”
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 let's just take that and then let's go ahead and expand on that idea and start to say, well, what are the key vital signs that illuminate what behaviors create that reality? So instead of just saying, well, I'm just going to go around and lift children. Excuse me, ma'am. Can I pick up your child? Which can get you there? We can start to say, do you have the components? And what are those components? And more importantly, how do I fit them into my crazy schedule? Because that is the 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
“And so you get to care about being 100 years old and moving the way you want to be. Juliet has this great idea. She's like, look, you probably do some goal setting as a human if you're a business. You're like, there's our first quarter goal. Here's what we're doing. When have you done that for your life? What does it look like? What do you imagine your life looked like to be 70? People like financial security? I'm like, okay, but what does it look like in your environment? Peter Tia had this centenarian games concept, which I think is really elegant. But let me go a step further because a lot of those things were metrics around like I want to be able to put a kettlebell out in front of me and squat. It was like one of its more like.”
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
“Got interested in around supporting those two things meant we had to sort of start to care about sleep. We had to start to care about micronutrients and are getting enough protein. Are you decongesting your body through walking? So in service of high performance, we have what we've come to call base camp behaviors. And it's shocking how many world-class athletes we come in contact with who are really good. Let's say the best in the world. And this is not hyperbole, really extraordinary mutants who are very thoughtful, but have big holes in their understanding of their process. They can go to that thing, but their sleep isn't great, or they don't eat enough carbohydrate, or you can just whatever, just for the individual person. But it turns out, I like this analogy of the spinning coin. I think it's an Edo Portal. He last time I heard him talk about it, is that the other side of that coin is these are the behaviors that make a durable person independent of performance.”
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
“Bringing up a really good point is that we have come to appreciate because, again, we have really smart friends, we're in really interesting communities trying to solve some of these problems of the human condition. If you look at our first book, Covering Us Up a Leopard, there's really two key objective, measurable, repeatable, explainable ideas there. One is range of motion, native range of motion. This is what every physician, every surgeon, every physical therapist all agrees you should shoulder should be able to do. You don't have to be a gymnast, but there's some basic ranges that's endemic to every human. So let's just get back to that. Second is biomotor output, which is a fancy way of saying wattage when we have poundage. Like what we saw was that if we could restore your range of motion and teach towards the highest expression of our formal movements, we saw that you could go faster and win world championships. Now, all of behaviors that”
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 can't live in your society, no, but it means that hey, there's something going on with your ability to move freely that may be reducing your likelihood of having movement choice or feeling better. And now what we've done is begin to have a greater conversation about if we can help you restore, or you can restore in your own home how your hips move and how easily you can move, you might feel better and be less likely to fall and be more independent. The number one reason people end up in nursing homes can't get up off ground by themselves.”
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
“Cross legged. So, you don't even have to have full hip flexion. You don't have to squat. You can be on the outside of your feet. How strong you need to be able to do this? I don't know, children can do it. I've seen some elderly Japanese people do this pretty effortlessly. They're not that jacked. They're not on the Gail Hatch squat program. So there's something that this with your knee out to the side and crisscross, it's a real mid-range position. But if you can't flex forward in this position to shift your weight and push up on that, you'll discover really quickly you're like, wow, having a hard time getting up off the ground. Does that mean that you're not an elite athlete? No. Does that mean you're...”
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 stand up without having to put your hands down or knee down turns out is a really excellent predictor of morbidity and mortality. So you can do this wherever you are.”
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