#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More

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Mar 30, 2023

Dr. Kelly Starrett, a renowned performance coach and physical therapist, co-founded The Ready State and is known for transforming movement and mobility practices. In this engaging discussion, he emphasizes the importance of balance in maintaining health as we age and shares practical exercises to enhance mobility. Kelly also explores the power of breath in alleviating back pain. His unique insights into nutrition highlight the benefits of diverse diets for recovery, making this a must-listen for anyone interested in improving their physical capabilities.

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ANECDOTE

Hokkaido Skiing Adventure

Tim Ferriss and Kelly Starrett went backcountry skiing in Hokkaido, Japan.
The extreme cold and deep powder made for a challenging but rewarding experience.

INSIGHT

Environmental Cueing

In Japan, Kelly observed people navigating slippery floors in socks, highlighting the impact of environment on movement.
This emphasizes how our surroundings shape our movement patterns and balance.

INSIGHT

Functional Fitness in Japan

While Americans may excel at weightlifting, Japanese culture promotes better functional fitness like sitting on the floor.
This illustrates cultural differences in prioritizing movement skills for daily life.

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Deep Nutrition

Why Your Genes Need Traditional Food

Catherine Shanahan

In *Deep Nutrition*, Dr. Catherine Shanahan examines diets from around the world, such as the Mediterranean, Okinawa, and 'Blue Zone' diets, to identify four common nutritional habits that have been developed over millennia. These habits—fresh food, fermented and sprouted foods, meat cooked on the bone, and organ meats—form the basis of what Dr. Shanahan calls 'The Human Diet.' The book explains how these traditional foods can improve mood, eliminate cravings, boost fertility, sharpen cognition, eliminate allergies and diseases, build stronger bones and joints, and improve skin health. It also delves into the connection between diet and gene health, showing how food can alter DNA and affect future generations.

Muscles and meridians

Phillip Beach

Philip Beach's "Muscles and Meridians" explores the intricate connection between muscles and meridians in the human body, drawing from both Western and Eastern perspectives. The book delves into the anatomical and energetic pathways, providing a comprehensive understanding of how these systems interact to influence movement and overall health. It offers insights into the fascial network and its role in transmitting forces throughout the body, highlighting the importance of integrated movement patterns. The text is richly illustrated with diagrams and anatomical references, making it a valuable resource for healthcare professionals and movement enthusiasts alike. Beach's work emphasizes the holistic nature of the body and the interconnectedness of its various systems.

The 4-Hour Body

An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Tim Ferriss

In 'The 4-Hour Body,' Tim Ferriss shares the results of over a decade of self-experimentation and research, involving hundreds of elite athletes, dozens of MDs, and thousands of hours of personal testing. The book covers more than 50 topics, including how to lose weight quickly, gain muscle without steroids, sleep less and perform better, and improve sexual health. Ferriss emphasizes the importance of finding the smallest changes that produce the biggest results, making it accessible for readers to achieve significant improvements in their physical health and performance.

Becoming a Supple Leopard

The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance

Glen Cordoza

Kelly Starrett

In 'Becoming a Supple Leopard', Dr. Kelly Starrett shares his revolutionary approach to mobility and maintenance of the human body. The book teaches readers how to hack their own movement to live a healthier, more fulfilling life. It includes step-by-step instructions on performing basic maintenance on the body, organizing the spine and joints in optimal positions, restoring normal function to joints and tissues, and accelerating recovery after training sessions. The book also covers how to properly perform strength and conditioning movements, identify and correct inefficient movement patterns, and prevent and rehabilitate common athletic injuries. This updated edition includes more than 80 pages of new content and has been thoroughly revised for easier use.

Breath

The New Science of a Lost Art

James Nestor

In 'Breath: The New Science of a Lost Art,' James Nestor delves into the history and science of breathing, revealing how modern humans have lost the ability to breathe correctly. The book takes readers on a global journey to ancient burial sites, secret Soviet facilities, and other unusual locations to uncover the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo. Nestor collaborates with pulmonary experts to test long-held beliefs about breathing and presents evidence that slight adjustments in breathing can significantly improve athletic performance, rejuvenate internal organs, and alleviate various health issues such as snoring, asthma, and autoimmune diseases.

Ready to run

Unlocking Your Potential to Run Naturally

Kelly Starrett

In 'Ready to Run', Kelly Starrett and T.J. Murphy provide a comprehensive approach to running injury-free. The book focuses on 12 performance standards that runners must develop to prepare their bodies for top-performance running. It covers topics such as shoe choice, foot health, exercises to improve running biomechanics, mobility, and injury prevention. The authors emphasize the importance of proper mechanics, warm-up and cool-down routines, and the use of tools like compression socks to aid in recovery. The goal is to help runners maintain a lifelong running practice without the constant risk of injury[1][3][4].

Built to Move

Kelly Starrett & Juliet Starrett

Kelly Starrett

Kelly Starrett's "Built to Move" is a comprehensive guide to improving movement and mobility. It emphasizes the importance of proper movement patterns and addresses common movement limitations. The book provides practical exercises and strategies for improving posture, flexibility, and overall physical function. Starrett's focus on functional movement and injury prevention makes it a valuable resource for athletes and individuals alike. The book's clear explanations and practical approach have made it a popular resource for those seeking to improve their movement quality and prevent injuries.