Episode
#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
2:07:43
Published: Thu Mar 30 2023
Description
Brought to you by Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating, Athletic Greens's AG1 all-in-one nutritional supplement, and Shopify global commerce platform providing tools to start, grow, market, and manage a retail business. Kelly Starrett, DPT (@thereadystate) is one of my favorite performance coaches. When I have problems other people can’t solve, I call Kelly. He’s also a treasure trove of one-liners.He is, along with his wife Juliet, co-founder of The Ready State. The Ready State began as MobilityWOD in 2008 and has gone on to transform the field of performance therapy and self-care.Kelly’s clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works with Olympic gold medalists, Tour de France cyclists, world- and national-record-holding Olympic Lifting and Power athletes, Crossfit Games medalists, professional ballet dancers, elite military personnel, and more.Kelly is the author of the New York Times and Wall Street Journal bestsellers Becoming A Supple Leopard and Ready to Run. His new book is Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully, co-written with Juliet Starrett.Juliet was the U.S. National Champion in extreme whitewater racing from 1997 to 2000 and World Champion from 1997 to 1998. She returned to the sport in 2018 to become World Champion in the Masters Division.Please enjoy! *This episode is brought to you by Shopify! Shopify is one of my favorite platforms and one of my favorite companies. Shopify is designed for anyone to sell anywhere, giving entrepreneurs the resources once reserved for big business. In no time flat, you can have a great-looking online store that brings your ideas to life, and you can have the tools to manage your day-to-day and drive sales. No coding or design experience required.Go to shopify.com/Tim to sign up for a one-dollar-per-month trial period. It’s a great deal for a great service, so I encourage you to check it out. Take your business to the next level today by visiting shopify.com/Tim.*This episode is also brought to you by Eight Sleep! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.*This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and 5 free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.*[08:05] Where in the world are Kelly and Tim?[13:34] A lesson in how our environment shapes us.[19:12] Optimizing vital signs and range of motion as we age.[30:31] Walk and fidget more for better sleep and body maintenance.[40:37] Balance training: not just for "old" people.[50:51] Extending the end range of motion.[54:58] The old man shoe-on game.[59:50] The airport scanner shoulder test.[1:05:55] Simple corrective exercises.[1:09:44] Tower of London.[1:12:41] Breath as a mobilization device.[1:19:13] A reasonable amount of daily protein.[1:23:09] 800 grams of fruits and vegetables.[1:32:27] Never do nothing. But my something doesn't have to be your something.[1:43:23] Cultivating cross-cultural, timeless movement in a busy world.[1:53:43] Who is Built To Move for?[1:58:54] Parting thoughts.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Chapters
Get the Eight Sleep Pod Cover for the best night's sleep and save $250 by going to eight sleep.com slash Tim.
00:00 - 04:03 (04:03)
Summary
Get the Eight Sleep Pod Cover for the best night's sleep and save $250 by going to eight sleep.com slash Tim. The pod cover fits on any mattress and provides optimal temperature regulation and sleep tracking sensors without the need for wearables.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The Ready State was founded in 2008 and has transformed the field of performance therapy and self-care.
04:03 - 08:12 (04:09)
Summary
The Ready State was founded in 2008 and has transformed the field of performance therapy and self-care. They work with a range of high-performance individuals, from Olympic athletes to professional ballet dancers, providing them with mobility and self-care solutions.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Skins were originally made of seal skin and were used by indigenous populations to go uphill on skis.
08:12 - 12:30 (04:17)
Summary
Skins were originally made of seal skin and were used by indigenous populations to go uphill on skis. By placing them correctly on the bottom of the ski, they catch and allow you to slide up the mountain.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The Japanese lifestyle promotes functional fitness by encouraging a culture of floor-sitting and sleeping on the ground, leading to better biomechanics and less discomfort.
12:30 - 21:10 (08:40)
Summary
The Japanese lifestyle promotes functional fitness by encouraging a culture of floor-sitting and sleeping on the ground, leading to better biomechanics and less discomfort. This practice of sitting on the floor for extended periods of time without fidgeting is uncommon in the US, despite its proven benefits.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Prioritizing durability through exercises that focus on mobility and stability can lead to greater performance and health span later in life, as well as improve day-to-day movements.
21:10 - 27:46 (06:35)
Summary
Prioritizing durability through exercises that focus on mobility and stability can lead to greater performance and health span later in life, as well as improve day-to-day movements.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Increasing step count may help accumulate enough sleep pressure that leads to better sleep.
27:46 - 35:32 (07:46)
Summary
Increasing step count may help accumulate enough sleep pressure that leads to better sleep. Once tracked and improved, sleep can lead to better performance.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Dr. Kelly Starrett explains the benefits of varying our movements throughout the day, which can help us have healthier tissues that can adapt more to stress and injury while enabling us to handle intense training.
35:32 - 40:49 (05:16)
Summary
Dr. Kelly Starrett explains the benefits of varying our movements throughout the day, which can help us have healthier tissues that can adapt more to stress and injury while enabling us to handle intense training. He emphasizes the significance of movement choice, including perching, standing desk, and walking, to boost movement variety.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Skiing can help improve balance and foot pressure awareness, using a challenging and practical approach.
40:49 - 48:17 (07:28)
Summary
Skiing can help improve balance and foot pressure awareness, using a challenging and practical approach.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Spending time in end range positions can help improve inputs, resulting in the brain allowing for more movement solutions and options when facing perturbations.
48:17 - 53:53 (05:36)
Summary
Spending time in end range positions can help improve inputs, resulting in the brain allowing for more movement solutions and options when facing perturbations. Over-reliance on one input system can also cause issues, such as falling at night.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The speaker shares some tips for building muscle, including focusing on specific exercises and doing one set to failure for about 100 seconds under tension.
53:54 - 58:03 (04:09)
Summary
The speaker shares some tips for building muscle, including focusing on specific exercises and doing one set to failure for about 100 seconds under tension.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
This podcast discusses different techniques for putting on a shirt and improving arm mobility.
58:03 - 1:07:25 (09:21)
Summary
This podcast discusses different techniques for putting on a shirt and improving arm mobility. Various methods are covered, including ways to prevent discomfort when putting on a shirt and exercises to increase arm flexibility.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
This episode emphasizes the importance of regressing movements and practicing basic breathing techniques when it comes to successful rehabilitation programs.
1:07:25 - 1:12:32 (05:07)
Summary
This episode emphasizes the importance of regressing movements and practicing basic breathing techniques when it comes to successful rehabilitation programs.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Focusing on your breath can have a significant positive impact on your overall health and wellbeing.
1:12:33 - 1:19:36 (07:03)
Summary
Focusing on your breath can have a significant positive impact on your overall health and wellbeing. Diaphragmatic breathing and progressive resistance techniques such as the O2 trainer can help with back pain and promote better breathing patterns.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The amount of protein kids consume is usually lower than expected, leading to low muscle mass in adolescence.
1:19:37 - 1:24:03 (04:25)
Summary
The amount of protein kids consume is usually lower than expected, leading to low muscle mass in adolescence. Even for adults, insufficient intake of protein can lead to poor tissue health and slow recovery.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The speaker discusses the importance of including more fruits and vegetables in your diet and how it leaves less room for unhealthy foods.
1:24:03 - 1:27:57 (03:54)
Summary
The speaker discusses the importance of including more fruits and vegetables in your diet and how it leaves less room for unhealthy foods.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The speaker advises that it is better to eat whatever you can afford as long as they are rich in protein and fruits and vegetables, but also suggests increasing the intake of fruits and vegetables.
1:27:57 - 1:33:18 (05:21)
Summary
The speaker advises that it is better to eat whatever you can afford as long as they are rich in protein and fruits and vegetables, but also suggests increasing the intake of fruits and vegetables. He recommends referring to a list called Dirty Dozen while buying, to avoid certain items or buy them selectively as certified organic.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The root pattern shape gives us a master key to understand any movement structure, physicality or system, because it is the basic tool to challenge fundamental position shapes.
1:33:18 - 1:38:13 (04:54)
Summary
The root pattern shape gives us a master key to understand any movement structure, physicality or system, because it is the basic tool to challenge fundamental position shapes. Inside resistance training or loaded movement training, we must limit the range of motion overhead.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The importance of balancing strength training and skill development is discussed, with consideration to the various approaches that individuals may take in the gym.
1:38:13 - 1:41:47 (03:34)
Summary
The importance of balancing strength training and skill development is discussed, with consideration to the various approaches that individuals may take in the gym.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The speaker discusses the ideal movement training for post-competitive athletic groups with certain aches, pains, and injuries who training sees a lighter training schedule.
1:41:47 - 1:47:30 (05:42)
Summary
The speaker discusses the ideal movement training for post-competitive athletic groups with certain aches, pains, and injuries who training sees a lighter training schedule.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Hip extension is a crucial aspect of movement that is often compromised in modern society, reducing movement quality and capacity.
1:47:30 - 1:52:06 (04:36)
Summary
Hip extension is a crucial aspect of movement that is often compromised in modern society, reducing movement quality and capacity. Spending more time in this position can have a significant positive impact on movement ability, allowing for variations in exercises such as squats and Pilates movements.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The hosts discuss how the fitness industry can improve its focus on making fitness more accessible to everyone, rather than just promoting optimal morning routines and biohacking.
1:52:06 - 1:55:51 (03:44)
Summary
The hosts discuss how the fitness industry can improve its focus on making fitness more accessible to everyone, rather than just promoting optimal morning routines and biohacking. They reflect on the importance of showing individuals their agency in their own fitness journeys.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
Julien Pineau and James Hobart discuss the importance of reaching out to people who haven't been served well by the fitness community, and how giving people the right tools can help them make a change for the better.
1:55:51 - 2:02:29 (06:38)
Summary
Julien Pineau and James Hobart discuss the importance of reaching out to people who haven't been served well by the fitness community, and how giving people the right tools can help them make a change for the better. They also touch on the limitations of the narrow band of fitness options available to many people.
Episode#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More
PodcastThe Tim Ferriss Show
The eight sleep pod cover adjusts the temperature of your sleeping environment, and tracks your health and sleep metrics.
2:02:29 - 2:07:33 (05:03)
Summary
The eight sleep pod cover adjusts the temperature of your sleeping environment, and tracks your health and sleep metrics. Use the code "Tim" to save $250 on your purchase.