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

This is a OPEN AI summary of the Tim Ferriss Podcast #664- visit www.TinyTim.blog for more AI summaries, or www.Tim.blog for the official Tim Ferriss Podcasts.

In this conversation, Tim Ferriss and Kelly Starrett discuss their recent trip to Japan, where they experienced a variety of intense activities including back country skiing. Starrett reflects on how her friend Ferriss sometimes drags her on "wild goose chases," and how this trip was no exception. Despite the challenges, both Ferriss and Starrett seem to have had a great time on their adventure.

In this excerpt, Kelly Starrett and Tim Ferriss discuss the physics of how seal skin can be used to slide uphill on skis. They also talk about the ratio of time spent going up to time spent skiing down. Finally, they talk about the amazing powder skiing available in Northern Japan.

Kelly Starrett is a 45-year-old American who has never been to Japan before. He is currently in Japan, staying at a traditional hotel and spending time in the lounge area. He has observed that the lounge area is very different from what he is used to in the United States, and that the people here are much older. He has also noticed that the food is very different from what he is used to, and that the people here are very sleep-deprived.

Kelly Starrett and Tim Ferriss discuss the mountain lodge where everyone takes their shoes off at the door and walks around in socks. They talk about how the environment shapes us in subtle and unsubtle ways.

In the US, there are more people who can lift heavy weights overhead, but if a facet of functional fitness is being able to sit on the ground for a long period of time without discomfort, then Japan wins. This is because in Japan, people are used to sitting on the ground for various activities such as using the toilet, eating, and sleeping.

The article discusses how our environment shapes us and how we can modify our behavior to incorporate some of these older, more common shapes. The author suggests that we think of vital signs when we go into see our general practitioner or we go into the ER.

Kelly Starrett talks about the importance of being able to get up and down off the ground without using your hands or knees. He says that this is a good predictor of morbidity and mortality. He also talks about how children and elderly Japanese people can do this easily, and how it is a good indicator of your ability to move freely.

The hips play a key role in mobility and independence, and improving the strength and movement of the hips can help reduce the risk of falls and increase independence. One way to improve hip strength is to do repetitions of a cross-legged movement where you lower down and then lift yourself back up, rotating 180 degrees each time. This exercise can help improve durability and performance.

Kelly Starrett talks about the importance of range of motion and biomotor output for performance, and how things like sleep and nutrition can help support those two things.

Kelly Starrett and Tim Ferriss discuss the idea of setting goals for oneself in order to achieve a desired outcome later in life. They talk about the importance of understanding the behaviors that create a durable person, and how to set goals that will help one achieve those behaviors.

The base camp behaviors that Tim Ferriss and Kelly Starrett discuss are important for optimizing performance and include things like getting enough sleep, eating well, and exercising regularly. These behaviors are easily done at home and don't require expensive equipment or professional help.

The article discusses the importance of sleep and walking for adults, and how these two things can help improve performance and reduce pain sensitivity. It also debunks the idea that 10,000 steps is the magic number for health, and instead suggests that 6,000-8,000 steps is a more accurate number.

Tim Ferriss and Kelly Starrett discuss the importance of sleep and how to improve sleep quality. They talk about how something as simple as walking more can help improve sleep quality and overall health.

The Secret Squirrel sleep program is a program that rewards people for problem solving. If you can solve a problem, you get a reward. This program is much cooler than the traditional sleep program.

Proteins break down and things that are too big to go through your bloodstream go through your lymphatic system. Lymphatic vessels are buried into your musculature and they are one-way valves. Muscle contraction helps move sewage through your body. If you don't move, your body can't drain properly and you can get sick. Walking around is a great way to help your body drain and recover from exercise.

The article discusses how decongestion can help people adapt to exercise more effectively. It explains that if people are smashing themselves on the Peloton, they may be congesting their tissues and putting themselves at risk for deep vein thrombosis.

In this conversation, Tim Ferriss and Kelly Starrett discuss the importance of balance and movement for overall health. They also talk about the importance of managing stressors in our lives effectively in order to stay healthy.

Kelly Starrett and Tim Ferriss discuss the importance of balance training, particularly for those who are active. They explain how focusing on feeling the foot pressure during complex movements can help correct downstream movement problems.

In this conversation, Tim Ferriss and Kelly Starrett discuss the importance of balance training and how it can be used to improve performance. They also talk about the SlackBlock, a portable slack line that can be used to improve balance.

Skiing can be used as a diagnostic tool to help identify asymmetries in the body. This is because when skating on flat ground or uphill, skiers have to use their upper bodies to turn, which can reveal any imbalances. This information can then be used to help prevent injuries in other activities.

In this conversation, Kelly Starrett and Tim Ferriss discuss the importance of maintaining good ankle range of motion in order to improve reaction time and prevent falls. Starrett explains that when people are over-reliant on their vision, they can start to lose balance more easily. Improving ankle range of motion can help the brain to better process movement and prevent falls.

The speaker describes how they are taking a rest day before their long travel by staying in their room while the house-cleaning crew does their work. They mention how clean everything is in Japan and that public bathrooms are often cleaner than people's homes. The speaker then talks about how your body will not allow you to operate right up to the edge of your comfort zone and how stretching more can help with this.

Kelly Starrett is a technical, hardass Pilates instructor who was recommended to Tim Ferriss by a friend. Ferriss took his friend's advice and took a class with Starrett, and they both noticed that as his friend became more comfortable and stronger in the end range of motion, he was able to do more in other areas. Starrett explains that the brain is always looking for inputs to perceive the world as safe or unsafe, and the best way to improve balance is to spend time in the positions you're trying to improve.

In order to improve range of motion, it is important to expose yourself to end range positions regularly. This can be done by incorporating activities like the sit and reach test into your daily routine. Additionally, it is important to balance training with exposure to everyday activities in order to avoid overtraining.

In this conversation, Tim Ferriss and Kelly Starrett discuss the importance of balance, specifically improving balance. They talk about the different components that affect balance and how to improve it.

In this conversation, Kelly Starrett and Tim Ferriss discuss the importance of balance training, especially for middle-aged dads. They talk about how balance play can improve reaction times and foot strength, and how much balance training is the right amount.

Kelly Starrett and Tim Ferriss discuss the importance of physical fitness and how it can be used to improve one's programming ability. They also talk about the "shoulder airport scanner" test, which is a test of how well someone can put their arms over their head.

The main point of every yoga class is downward dog, rest, and downward dog. This is because these positions help to improve shoulder health and can untangle complex problems around neck pain.

In this conversation, Tim Ferriss and Kelly Starrett discuss the importance of restoring full range of shoulder flexion by doing simple downward dog-like things. They also talk about how helpful it can be to use a thoracic wheel or lacrosse ball to beat the crap out of your upper back.

Kelly Starrett and Tim Ferriss discuss the importance of having a good range of motion in order to prevent orthopedic issues. They suggest some exercises for people who have trouble putting their arms over their head.

In this excerpt, Kelly Starrett and Tim Ferriss discuss the importance of strengthening the last few degrees of range of motion in order to avoid injury. Starrett explains that this can be done through tempo (slowing down movements) or isometrics (stopping at certain points in a range of motion).

In order to improve a complex skill, it is important to expose yourself to the positions involved in that skill. This can be done by slowly performing the skill or by mobilizing specific aspects of the movement system.

In this excerpt, Tim Ferriss and Kelly Starrett discuss the benefits of breathing and how it can help to get motion in the upper back. They also talk about the Jefferson curl, an isometric exercise that can help to round the back.

The speaker discusses the importance of including exercises that work the back in one's fitness routine. He cites a study that found that respiratory resistance training can reduce lower back pain.

Breathing is important for all sorts of things, including back pain. Kelly Starrett talks about how breathing into the cream filling of an Oreo cookie can help under load, and how diaphragmatic breathing can help with back pain.

The breath is a powerful tool that can be used to help reduce pain and improve athletic performance. Tim Ferriss and Kelly Starrett discuss the mechanics of breathing and how it can be used to improve VO2 max.

In order to improve biomotor output, it is important to organize the body in a way that allows for more effective breathing. This can be done by paying attention to the position of the body and making adjustments as needed. There is no such thing as a "good" or "bad" shape, but rather shapes that are more or less effective for certain purposes. For example, a position that allows for deeper breathing will also tend to be more effective for power output.

The non-trigger trigger warning is that people should eat more protein. Protein is filling and helps with healing and growing.

Kelly Starrett and Tim Ferriss discuss the importance of protein, particularly for athletes and growing children. They also mention the 800 gram challenge, which is an initiative to get people to eat more fruits and vegetables.

Kelly Starrett and Tim Ferriss discuss the importance of eating fruits and vegetables, and the difficulties of doing so in Japan. Starrett explains that people need to eat fruits and vegetables for the micronutrients and fiber, and that a diet culture of restriction is not sustainable. Ferriss and Starrett agree that people should eat what they want, as long as it includes fruits and vegetables.

In this conversation, Tim Ferriss and Kelly Starrett discuss the importance of getting enough protein and eating a variety of fruits and vegetables. Starrett advocates for beans as a source of protein and fiber, and Ferriss jokes about the "dangerous" things called beans. They both agree that getting enough protein and eating a variety of fruits and vegetables are important for good health.

Kelly Starrett and Tim Ferriss discuss the importance of getting enough fiber and micronutrients in your diet, and how this can help improve your health in the long run. They also mention the Dirty Dozen, a list of plants that have more pesticide exposure in the United States, and how to avoid them.

Tim Ferriss and Kelly Starrett discuss the importance of adding more vegetables to one's diet. Starrett suggests gamifying the process in order to make it more sustainable.

In this conversation, Tim Ferriss and Kelly Starrett discuss the importance of staying physically healthy as we age. Starrett mentions the Gray Cook functional movement screen as a way to assess how well someone is loading their tissues. Ferriss asks what he should do to stay physically fit and hard-charging, and Starrett advises him to focus on loading his tissues regularly to avoid injury.

The author discusses how range of motion is an important factor in fitness and how it can be maintained as we age. They also talk about the importance of never doing nothing when it comes to exercise.

In this conversation, Tim Ferriss and Kelly Starrett discuss the importance of understanding the root patterns of movement in order to improve one's physicality. They also talk about how to progress in strength training and how to best prepare for activities that require overhead strength.

The author discusses the idea of "practical fitness" as opposed to "functional fitness," and argues that simple exercises like jumping and pushups are more effective than people realize.

The gym is a place where people can train their bodies and improve their physical fitness. However, some people believe that the gym culture has become obsessed with developing huge muscles, and this is not always necessary or helpful. Instead, focus on becoming more skillful and improving your technique. This will help you become more physically fit and prevent injuries.

In order to challenge your brain, you need to change up the variables of your movements. This can be done by simply making the movement heavier, or by increasing the metabolic demand. For example, if you are squatting down, you can make it more challenging by holding the position longer, or by adding weight. Or, if you are walking up a hill, you can make it more challenging by increasing the speed or duration. The key is to find a way to challenge your brain that speaks to you and puts you in a community. This way, you can test the veracity of your training by seeing how well you do in different situations.

In the book, Tim Ferriss and Kelly Starrett talk about how squatting is a great way to restore back function and flexibility. They also discuss how people of different age groups and nationalities have different abilities when it comes to squatting.

Kelly Starrett is a movement coach who emphasizes the importance of respiratory fitness and safe, mid-range movements for post-competitive athletes. He believes that these activities are time efficient and can help prevent injuries.

The article discusses how we have confused work output with cardiorespiratory capacity, and how this can lead to us not being as fit as we think we are. It also talks about how important it is to challenge ourselves regularly and use fitness as a diagnostic tool.

The author discusses how hip extension is often lacking in modern society due to the amount of sitting we do, and how this can lead to back pain and reduced movement capacity. He suggests that adding more hip extension exercises into our routine can help improve our overall movement quality and capacity.

In the conversation, Kelly Starrett and Tim Ferriss discuss the importance of fitness and how it can help people avoid pain and injury. They also talk about how couch stretch can help improve flexibility.

The book is written for people who want to optimize their day and biohack their day. It covers things like morning routines and how to fit key behaviors into a busy lifestyle.

In his book, "Built to Move," fitness expert Chris Ryan argues that the current fitness industry is not making people any healthier or more fit. He suggests that instead of overwhelming people with choices and data, we should focus on getting them to base camp first.

This book is for people who want to improve their fitness but may feel like they don't know where to start. It provides guidance on how to get started and improve one's fitness, with the goal of making people more healthy and robust.

Kelly Starrett and Tim Ferriss discuss the importance of movement and how it affects the brain. They talk about how our movement diet has become limited and how this can lead to problems individually and collectively. They also talk about how self-assessment can help identify areas of opportunity for growth.

In this conversation, Kelly Starrett and Tim Ferriss discuss Kelly's new book, Built to Move. They talk about the importance of consistency and how it takes time to make change. They also encourage people to bring someone along on their journey to help make change happen.

The speaker thanks the audience for tuning in, and says they'll talk to them again soon.

664 https://tim.blog/2023/03/30/kelly-starrett/