The Power of Vital Signs

Juliet and Kelly have identified 10 vital signs that you will be able to test yourself at home. Each one feels like a book unto itself, is that each vital sign creates a category or sort of a valence of behaviors around it. And since we are a complex system, most of these behaviors are tightly coupled so that when you start to lean on one, particularly a blind spot, we tend to see up regulation across the system of behaviors.

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My guests this week are Kelly and Juliet Starrett to discuss their book, Built to Move: The Ten Essential Habits to Help you Move Freely and Live Fully.

Juliet Starrett is an entrepreneur, attorney, author, and podcaster. She is co-founder and CEO of TheReadyState.com, which has revolutionized how athletes think about human movement and athletic performance as well as former CEO of San Francisco CrossFit, one of the first 50 CrossFit affiliates. She is the co-author of the Wall Street Journal Bestseller, Deskbound and co-host of The Ready State Podcast.

Kelly Starrett is a Doctor of Physical Therapy and is the co-author of the New York Times bestsellers Becoming a Supple Leopard and Ready to Run and the Wall Street Journal bestseller Deskbound. Kelly is also the co-founder and CEO of TheReadyState.com and co-founder of San Francisco CrossFit. Kelly consults with athletes and coaches from the NFL, NBA, NHL, and MLB, the US Olympic Team and CrossFit. He works with elite Army, Navy, Air Force, Marines, and Coast Guard forces, and consults with corporations on employee health and well-being.

Kelly and Juliet emphasize that movement is the key to overall health. They recommend small changes in daily routines and non-exercise activities like walking, to improve overall wellness and manage weight.

They also discuss the importance of consistent sleep patterns, tracking data and setting up long-term movement goals to improve mobility. Kelly and Juliet break down vital signs beyond traditional health metrics to include physical behaviors like sleep, exercise and nutrition and offer benchmarks for improvement.

[03.17] Mobility – Starting the conversation, Juliet and Kelly share an accessible and technical definition of mobility.

[22.00] Change your environment – To change your unhealthy behaviors, you have to change your environment, which will help you choose between good and bad health choices.

[25.41] Sit and Rise Test - The ability to get up and down from the ground is an indicator of mobility and movement patterns that can affect future health.

[32:44] Prolonged sitting – Sitting for prolonged periods of time affects our ability to move and perform physical activities.

[39.28] Movement for survival – Humans used to move more and carry things for survival.

[43.19] Request for change – Pain and discomfort can be managed with agency and control and engaging in safe, actionable behavior can alleviate pain instead of relying on medication or substances.

[01.01.53] Small steps for big benefits - Increase movement for better health, target 8,000 steps but can scale up or down, focus on long-term habits for all ages.

[01.10.23] Sharing meals – Eating meals together can create significant positive changes in relationships, culture, and well-being, but it should be experimented with and tailored to individual needs.

[01.24.40] Sleep – Juliet shares how many hours you need to sleep if you want to lose weight, recover from surgery, or address pain.

Resources

Connect with Kelly and Juliet Starrett

Website - thereadystate.com/

Instagram -

https://www.instagram.com/thereadystate

instagram.com/julietstarrett/

Twitter - https://twitter.com/thereadystate

Youtube - https://www.youtube.com/@TheReadyState

Book by Kelly and Juliet Starrett

Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully

Book by Catherine Shanahan