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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
Mar 30, 2023
02:07:43
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Quick takeaways
- The importance of sleep and movement as base camp behaviors for optimal health and performance.
- The significance of addressing asymmetries in the body and taking steps to improve movement and flexibility.
- The value of incorporating movement into daily activities and routines to improve overall fitness and range of motion.
- The importance of focusing on foot alignment and balance for better movement patterns and injury prevention.
- The role of hip extension and lunging exercises in maintaining movement capacity, reducing pain, and improving performance.
Deep dives
Base camp behaviors: Sleep and movement
One of the main ideas discussed in the podcast episode is the importance of base camp behaviors, which focus on two key areas: sleep and movement. The podcast emphasizes the significance of getting enough sleep, with a recommended range of seven to eight hours per night for optimal health and performance. It explains that improving sleep can have positive effects on various aspects of life, including performance, pain management, and overall well-being. Additionally, the episode highlights the importance of movement, particularly in maintaining balance and flexibility. It mentions specific strategies like sitting on the floor, practicing balance exercises, and incorporating more walking into daily routines to improve movement and overall health.
Exposing and addressing asymmetries
Another key point discussed in the podcast is the significance of addressing asymmetries in the body. The episode highlights the importance of identifying and working on imbalances or limitations in movement and flexibility. It emphasizes the value of being aware of one's limitations and areas of weakness, and then taking steps to improve them. The podcast suggests various exercises and activities, such as sitting on the ground, standing on one leg, and performing balance-based movements, as ways to expose and address these asymmetries. By focusing on balancing and strengthening the body in a targeted manner, individuals can improve their overall movement capabilities and reduce the risk of injuries.
Incorporating movement into daily activities
The podcast also emphasizes the importance of incorporating movement into daily activities and routines. It suggests simple strategies like standing instead of sitting, walking more, and finding opportunities to challenge balance in everyday tasks. By integrating movement and physical activity in a conscious manner, individuals can improve their overall fitness, range of motion, and body control. The episode highlights the idea that small changes in daily habits can have a significant impact on movement health and overall well-being.
Focus on the intrinsic feeling of foot pressure
The podcast suggests paying attention to the intrinsic feeling of foot pressure during various movements as a way to enhance overall movement quality. By developing an awareness of foot placement and maintaining a balanced distribution of weight, individuals can improve their movement patterns and reduce the risk of injuries. The episode emphasizes the importance of focusing on the feet and ankles as a foundation for strong and efficient movement throughout the body. It suggests exercises and practices like barefoot training, balancing on one leg, and paying attention to foot alignment during various activities.
Importance of hip extension and lunging for movement capacity
Hip extension and the ability to lunge are crucial for maintaining movement capacity, especially for active individuals in the 35-45 age range. Many people in this group may have aches, injuries, or limited range of motion. One key movement to focus on is the couch stretch, which involves placing one knee into the corner of a wall and lunging forward, squeezing the glutes. This movement helps improve hip extension and overall movement quality. Incorporating lunges, split squats, and other exercises that challenge hip extension can lead to better mobility, reduced pain, and improved performance.
Exploring the importance of breathing mechanics for movement
Breathing mechanics play a significant role in movement and overall function. Focusing on diaphragmatic breathing and expanding breath capacity helps enhance movement capabilities. By using breath holds as isometrics and practicing long exhales after isometrics, it's possible to improve pain attenuation, movement control, and mobility. Additionally, gaining awareness of different breathing mechanics such as frontal and back breathing can enhance movement quality and performance.
The significance of nutrition, protein, and fruit/vegetable intake
Nutrition, particularly protein intake, is crucial for tissue recovery, healing, and maintaining lean body mass. Consuming 0.7-1 gram of protein per pound of body weight is recommended for athletes and individuals aged 35-45. Additionally, increasing fruit and vegetable consumption to roughly 800 grams per day helps improve micronutrient intake, fiber content, and overall health. These nutritional choices positively impact body composition, tissue health, and physical performance.
Importance of Fruits and Vegetables for a Healthy Diet
Eating a diverse range of fruits and vegetables is crucial for a healthy diet. Research suggests that consuming around 800 grams, or six to eight servings, of fruits and vegetables daily can provide numerous health benefits. The variety of fruits and vegetables ensures a higher intake of fiber and essential micronutrients, promoting overall health and well-being. By prioritizing fruits and vegetables in the diet, there is less room for unhealthy foods, leading to a healthier overall diet.
The Need for Loading Tissues and Range of Motion
Maintaining durability and tissue health is essential for long-term fitness and health. Proper loading of tissues through movement is crucial to achieve this. By incorporating exercises that challenge fundamental positions, such as overhead movements, pushing, squatting, and pulling, individuals can improve strength, range of motion, and overall physical function. It is important to customize these exercises based on personal goals, abilities, and training experience. By gradually adding resistance and focusing on movement quality, individuals can enhance their durability and functional capacity.
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!
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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.
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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.
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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.
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[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.
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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-sponsors
Sign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.
For transcripts of episodes, go to tim.blog/transcripts.
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Past 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.
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