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Speaker 1: The goal is to leave your apartment, leave your gym,

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Speaker 1: leave your house, leave your spin class, and go be

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Speaker 1: a more rad, self actualized human who's also durable, who

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Speaker 1: can take some hits and isn't so fragile.

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Speaker 2: Hey everyone, Emily Abadi here, you are listening to another

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Speaker 2: installment of Hurdle Moment from Hurdle, a wellness focused podcast

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Speaker 2: where I connect with everyone from your favorite athletes to

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Speaker 2: top experts and industry CEOs about their highest highs, toughest moments,

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Speaker 2: and everything in between. We all go through hurdles in life,

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Speaker 2: and my goal through these discussions is to empower you

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Speaker 2: to better navigate yours and move with intention so that

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Speaker 2: you can stride towards your own big potential and of

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Speaker 2: course have some fun along the way.

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Speaker 3: You know, I cannot.

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Speaker 2: Believe that it took me this law to get the

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Speaker 2: Starrets on the show, and this is completely on me. Today,

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Speaker 2: I am having Kelly Starrett and his wife Juliette in to.

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Speaker 3: Talk all things mobility.

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Speaker 2: For those of you that are unfamiliar with them, Kelly

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Speaker 2: is a doctor of physical therapy. His wife Juliette a

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Speaker 2: world champion athletes as well as a New York Times

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Speaker 2: best selling author, and they are here, like I said,

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Speaker 2: to chat about how we can move our body.

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Speaker 3: As it should move.

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Speaker 2: For today's episode, they define what mobility is, how you

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Speaker 2: can tell or decipher whether or not you have limited mobility,

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Speaker 2: and if you do, which spoiler alert you probably.

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Speaker 3: You probably do what you can do about it. Why

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Speaker 3: is mobility important?

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Speaker 2: How can we focus more on it in our every

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Speaker 2: day and why is it crucial to.

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Speaker 3: Make that a focus?

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Speaker 2: What does regular mobility work for our overall health and

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Speaker 2: well being?

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Speaker 3: We get into all of that today.

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Speaker 2: Plus I love hearing the story of not only how

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Speaker 2: they met, but how they've built this business and what

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Speaker 2: they've learned over the last decade plus of creating this

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Speaker 2: content helping individuals all over the world move better. Two

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Speaker 2: other things to fall out if you haven't read Tim

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Speaker 2: Ferriss's book Tools of Titans.

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Speaker 3: I really loved Kelly's chapter in there.

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Speaker 2: And then beyond that, Kelly and Juliette recently released their

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Speaker 2: newest book, Built to Move, The ten essential Habits to

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Speaker 2: help you move freely and live fully. I'm going to

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Speaker 2: link to that in the show notes. Definitely check it out.

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Speaker 2: Make sure you're following along with us over on social it's.

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Speaker 3: At Hurdle podcast.

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Speaker 2: I myself, I'm over at Emily Avadi And with that,

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Speaker 2: let's get to it.

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Speaker 3: Let's get to hurdling today.

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Speaker 2: I am sitting down with both Kelly and Juliette Starrett.

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Speaker 3: How are you guys doing today? We're great, Thanks for

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Speaker 3: having us.

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Speaker 2: Sorry, it's very rare that I sit down with two

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Speaker 2: people at once, especially remotely, but your setup makes this

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Speaker 2: feasible for us.

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Speaker 1: Well, thank you very much.

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Speaker 3: Yeah.

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Speaker 1: You know, there's an old saying, if you want something done,

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Speaker 1: give it to a busy man. That's what they say.

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Speaker 3: Oh yeah, exactly exactly that.

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Speaker 1: Well, our podcast director just shut knives at me through

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Speaker 1: your eyes.

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Speaker 3: So excited to have you both on Hurdle today.

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Speaker 2: For those of you that aren't familiar with Kelly and Juliet,

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Speaker 2: Kelly is a physical therapist. His wife, Juliette is the

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Speaker 2: founder and CEO over at the Ready State. Again, so

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Speaker 2: happy to have you both here. We're excited to chat

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Speaker 2: away today. I'm having you in to talk about mobility

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Speaker 2: and all things movement. But before we dive into the hows,

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Speaker 2: the watts, the ifs, the whatevers, I'd love to hear

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Speaker 2: a little bit about you and how this dynamic do

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Speaker 2: you got to a place where you are making movement

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Speaker 2: your daily bread, so talk to us about it.

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Speaker 4: Holy moly, oh man, that is a where should we start?

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Speaker 3: You start?

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Speaker 1: It's when I was a wee lad. I met Juliette

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Speaker 1: at the World Whitewater Championships in Chile. She was on

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Speaker 1: the US women's team. I was on the men's team,

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Speaker 1: and so imagine if you've never been to a World

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Speaker 1: championship event, It's everyone is jacked, everyone is tan, everyone

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Speaker 1: is the peak of their power. And then there was

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Speaker 1: this incredible woman who I was chatting up and I

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Speaker 1: was like, so, you know, tell me about yourself because

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Speaker 1: you're obviously a three two time world champion at the time.

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Speaker 1: Now you're a three time world champion. And she's like,

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Speaker 1: I'm going to law school. And I was like, all right, well,

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Speaker 1: I've just found my life partner. And famously we were

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Speaker 1: doing a run together with the men's team and women's team,

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Speaker 1: and we had a really bad run and ended up

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Speaker 1: flipping in a really bad spot.

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Speaker 3: In a huge rapid.

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Speaker 1: Good class five and we had a kind of horrific

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Speaker 1: swim and yard sale all of our stuff was going away,

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Speaker 1: and Juliette's team paddled up and saved us. That's the

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Speaker 1: short story. The backstory, of course, is that I had

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Speaker 1: to pay my friends to flip so that we could

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Speaker 1: Juliette could come down and have this feeling that honestly,

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Speaker 1: Juliette saved me. And at that time I had just

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Speaker 1: retired from the US can Do and Kayak team. I

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Speaker 1: was living in Durango, Colorado. Julett lived in San Francisco,

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Speaker 1: and as they say, sass la femme followed the woman.

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Speaker 1: So I moved to the Bay Area and that was

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Speaker 1: really where, you know, we discovered that we loved to compete.

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Speaker 1: We had this common language of competition and training for competition.

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Speaker 1: But Juleette became the number one training partner I never

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Speaker 1: had in my life. That she was loved to ski,

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Speaker 1: loved to bike, loved to paddle, loved to train, love

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Speaker 1: to do all these things. And so I would say

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Speaker 1: the history of our love relationship very much is attached

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Speaker 1: to play, exercise, training, all of those things. And so

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Speaker 1: we had real commonality of language. And it's interesting is

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Speaker 1: you know, I say this sometimes, but wherever I travel

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Speaker 1: around the globe to teach those people who are engaged

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Speaker 1: in exercise or sport. We have a universal language instantaneously.

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Speaker 1: So there's a lot I knew about Juliet and honestly,

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Speaker 1: how Juliette handled competition and stress. So imagine seeing someone

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Speaker 1: at the most stressful event in their lives and still

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Speaker 1: being like that person's rad and so you can jump

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Speaker 1: through the hoops, a little bit of grad school, having babies,

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Speaker 1: being an entrepreneur together. Last thing I'll say before it

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Speaker 1: turned over, Jay Stars, we were both river guides for

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Speaker 1: a long time before we met each other, and so

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Speaker 1: we had a model of service and a model sort

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Speaker 1: of of taking care of our community as guides. That

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Speaker 1: also really gave us common language. So that is the

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Speaker 1: basis of and really the root of how all these

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Speaker 1: other businesses have grown.

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Speaker 4: Yeah, and I'll just take it from that point of

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Speaker 4: us meeting and try to connect it to I think

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Speaker 4: your overall question, which is how did we get into

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Speaker 4: you know, caring about movement and helping people move more

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Speaker 4: and be mobile as a profession. And you know, I

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Speaker 4: think Kelly teed it off well. We met at the

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Speaker 4: World Championships. We were both professional athletes, but we retired

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Speaker 4: and went on to I went to law school, Kelly

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Speaker 4: went to physical therapy school. And we had this sort

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Speaker 4: of like what we describe as like a dark period

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Speaker 4: in our health and fitness journey. How many athletes have

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Speaker 4: this experience, Yeah, and we we just didn't really know

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Speaker 4: how to move our bodies or what to do because

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Speaker 4: we had this construct of how to train for our

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Speaker 4: sport and be good at that sport and do that.

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Speaker 4: And then we were in school and busy, and we

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Speaker 4: were just going to a big, huge, like you know

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Speaker 4: what what they used to call a globo gym, and

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Speaker 4: we were doing a bunch of silly stuff like staremastering

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Speaker 4: and you know, but we felt super uninspired by our

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Speaker 4: own personal training regime at that point in our life.

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Speaker 1: And for those of you it's probably difficult to imagine

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Speaker 1: this isn't two thousand, two thousand and one. It really

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Speaker 1: is pre Internet explosion fitness.

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Speaker 4: You know, at that point, there's big gyms and yoga

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Speaker 4: studios and those are your two choices if you want

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Speaker 4: to exercise. And Kelly happened to discover CrossFit because he

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Speaker 4: was interested in, you know, like Olympic lifting with kettlebells

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Speaker 4: or something. He just happened to fall upon a really

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Speaker 4: early version of the CrossFit website and we started doing

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Speaker 4: those workouts, and our curiosity was immediately piqued because you know,

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Speaker 4: here we are. I'm a two time world champion at

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Speaker 4: that point, Kelly's been on two different national teams. You know,

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Speaker 4: we're like decent athletes and we start doing CrossFit, and man,

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Speaker 4: the amount of holes that we saw in our you know, strength, agility,

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Speaker 4: you know, overall fitness skill. I mean we were like, man,

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Speaker 4: we're horrible athletes, Like we actually like like we suck.

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Speaker 4: And so I think the fact that we struggled so

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Speaker 4: much early on with all the skills and the movements

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Speaker 4: and the workouts and CrossFit was was exciting and fun

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Speaker 4: right like we were in this huge growth learning mode,

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Speaker 4: and I think that was what really turned us on

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Speaker 4: from a movement standpoint early on in why we you know,

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Speaker 4: decided to open our own CrossFit gym and you know

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Speaker 4: how we specifically got into the movement and mobility piece.

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Speaker 4: I'll tell the story that you know, he worked at

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Speaker 4: a traditional physical therapy clinic for a couple of years

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Speaker 4: while we owned our gym, and then he decided to

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Speaker 4: take his physical therapy practice inside, you know, under the

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Speaker 4: umbrella of our gym, and he would see patients and

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Speaker 4: coach classes and have this nice, you know, sort of

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Speaker 4: back and forth between coaching and seeing patients as a

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Speaker 4: physical therapist. And what he started seeing in this time

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Speaker 4: and I'd say this is like in the two thousand

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Speaker 4: and six twenty ten timeframe, he started seeing that the

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Speaker 4: people that were taking time off work, paying him out

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Speaker 4: of pocket, spending a lot of time and money to

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Speaker 4: come see him as a physical therapist had like six

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Speaker 4: pretty easy to fix problems, you know that and in

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Speaker 4: most cases problems that people probably could have solved by

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Speaker 4: either moving better, understanding how to move better, and or

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Speaker 4: having some tools to be able to kind of work

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Speaker 4: on their own body at home or before or after

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Speaker 4: their workout at the gym. And so I think he

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Speaker 4: really had this revelation that like there was just this

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Speaker 4: huge lack of knowledge, and that's what started what originally

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Speaker 4: was the Mobility Project. Endeavored to make three hundred and

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Speaker 4: sixty five mobility videos in the early YouTube days, and

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Speaker 4: that turned into our company Mobility WAD, which we rebranded

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Speaker 4: in twenty nineteen to be the Ready State. But you know,

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Speaker 4: what we're doing now is you know, really trying to

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Speaker 4: create tools and protocols and procedures for people to be

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Speaker 4: able to really take a crack at working on their

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Speaker 4: own nagging pain and injury on their own you know,

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Speaker 4: their own stiffness, you know. Do We offer a lot

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Speaker 4: of guided movement and mobility drills and so really our

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Speaker 4: mission is to help people move more and feel better

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Speaker 4: in their bodies. And that's what we're trying to do

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Speaker 4: now professionally and have been for the last you know,

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Speaker 4: number of years.

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Speaker 3: Definitely.

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Speaker 2: So the word WOD standing for a workout of the day,

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Speaker 2: made famous by CrossFit speak the rebranding to the Ready State,

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Speaker 2: the goal for that being to make it feel more

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Speaker 2: accessible to individuals that weren't solely focused in on CrossFit.

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Speaker 4: Yeah, I mean, you're exactly right. There are two parts

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Speaker 4: of that. I mean, I will say that we were

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Speaker 4: the first we CrossFit invented the term WOD for workout

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Speaker 4: of the day, but we were the first people to

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Speaker 4: take WAD and attach it to another word in the

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Speaker 4: form of mobility WOED. And you know, I will say

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Speaker 4: that everybody uses the word mobility now and I'm going

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Speaker 4: to give Kelly some props right now. Kelly actually is

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Speaker 4: solely responsible for popularizing the use of the word mobility. Everybody,

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Speaker 4: everybody bandies it about, and it's sort of this weird

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Speaker 4: term that I think is poorly defined and not everybody

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Speaker 4: even understands what it is, but it's commonly understood. But

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Speaker 4: he was really the first person in the professional space

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Speaker 4: to say, hey, you know, I don't want to talk

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Speaker 4: about flexibility or stretching a range of motion, like I'm

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Speaker 4: going to use this word mobility. So he was like,

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Speaker 4: I am so clever. Mobility wowed right, And so that's

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Speaker 4: what we started at. But there were a variety of reasons,

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Speaker 4: and you picked up on one of the big ones,

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Speaker 4: which is, you know, we started off and we still

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Speaker 4: have a big following and CrossFit people, and those were

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Speaker 4: our original and core audience. But what we realized is

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Speaker 4: that the lessons that we were teaching through our work

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Speaker 4: really did apply way beyond the CrossFit community to really

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Speaker 4: anyone who wants to move their body and feel good

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Speaker 4: and you know, figure out how tools and strategies to

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Speaker 4: work on their own pain and nagging injury. And that

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Speaker 4: we really felt like the name mobility wad was limiting

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Speaker 4: us exactly as you said. The other problem that happened

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Speaker 4: at that time is there started to be like fifty

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Speaker 4: thousand other wads. I mean, I'm telling you there was

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Speaker 4: a faith wad where you could get a daily medical

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Speaker 4: divorce divorce watch every wad, you know. And then and

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Speaker 4: then a couple of our competitors launched into the scene

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Speaker 4: with companies that were blank WAED and we actually also

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Speaker 4: started to see a lot of confusion in the market.

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Speaker 4: You know, people were like, wait, who are you? Are

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Speaker 4: you ramwad, are you mobility woed whatever? So there was

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Speaker 4: there was just some general confusion. So there was a

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Speaker 4: variety of reasons. But we really actually felt like we

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Speaker 4: could cast a much wider net by having a name

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Speaker 4: that wasn't so niche and knowing that our work really

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Speaker 4: did apply to anyone who wants to feel good in

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Speaker 4: their body and not just to hardcore crossed an people.

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Speaker 1: What else say is for a long time, we would

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Speaker 1: go into these professional spaces NFL Olympics, you know, military,

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Speaker 1: and that was our living laboratory where we would test

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Speaker 1: our theories, test our ideas in sort of these really

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Speaker 1: gnarly environments and then try to take those lessons back

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Speaker 1: to our families and to our parents. And that has

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Speaker 1: always been ourmo is saying, how can we treat sport

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Speaker 1: like living laboratory and not just entertainment and circus because

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Speaker 1: certainly is that those things, but we are really putting

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Speaker 1: a lot of people under stress in those situations. And

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Speaker 1: the idea here is we can take best practice and

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Speaker 1: understanding working at the limits of human performance and literally

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Speaker 1: every single sport you can think of, Olympic canoeing, I

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Speaker 1: mean just esoteric sports too. You know, we had two

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Speaker 1: teams in the Major League or not Major League, but

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Speaker 1: in the World Cup right now using our app for

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Speaker 1: the Women's World Cup, and so we have all of

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Speaker 1: this information. But the mobility wide idea kept it still

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Speaker 1: in that idea performance and didn't allow us to sort

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Speaker 1: of consummate the idea of say, hey, our real goals

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Speaker 1: to try to transform society and to give people a

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Speaker 1: series of tools and ideas where they can make themselves

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Speaker 1: feel better and they can improve how they move and

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Speaker 1: restore their move and choice in their homes.

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Speaker 3: Yeah, I love that you jumped off with Olympic canoeing.

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Speaker 2: I also really loved the discovery early on for the

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Speaker 2: both of you as athletes. You know, we're talking about

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Speaker 2: world champions here as athletes, gaining the understanding that you

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Speaker 2: were in this place where you had pretty dialed in

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Speaker 2: sports specialization within your movement, and you wanted to expand

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Speaker 2: upon that. You wanted to be able to move in

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Speaker 2: different ways. Now you said that there can be all

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Speaker 2: sorts of wulkiness when it comes to understanding what mobility

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Speaker 2: really means.

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Speaker 3: I think this is a really great place for us

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Speaker 3: to jump off. So hit me with it. What is mobility?

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Speaker 1: Let me, Juliette's going to give you our updated version,

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Speaker 1: and then I'm going to give you a terrible technical

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Speaker 1: definition deal.

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Speaker 3: Yeah. Yeah.

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Speaker 4: So you know we've as we've been, you know, going

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Speaker 4: about talking about our book Built to Move, and as

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Speaker 4: we thought about writing this book, and you know, one

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Speaker 4: of the goals with it was to try to make

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Speaker 4: mobility and the idea of it and the practice of

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Speaker 4: it more.

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Speaker 3: Accessible to more people.

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Speaker 4: And and so in rethinking the definition, we've really come

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Speaker 4: to believe and say that we think mobility is the

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Speaker 4: ability to move freely in your body without pain, and importantly,

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Speaker 4: to be able to do the things you want to do.

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Speaker 3: Physically whatever that may mean to you.

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Speaker 1: So that may be in your family, or your job

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Speaker 1: or your recreation.

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Speaker 4: That may mean you want to be able to squat

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Speaker 4: down and garden because gardening is what you like to do.

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Speaker 4: And that may mean you want to do an iron

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Speaker 4: Man triathlon on the weekend because that may be what

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Speaker 4: you want to do. But you know, it turns out

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Speaker 4: most people want to move their bodies in certain ways

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Speaker 4: and everybody wants to feel good and be out of pain.

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Speaker 4: And so, you know, we've really sort of tried to

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Speaker 4: retweak the what we started in supple Leopard as a

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Speaker 4: really technical definition of mobility and maybe not totally accessible

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Speaker 4: definition of mobility and try to expand it to that.

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Speaker 4: But it's probably also important for Kelly to just you know,

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Speaker 4: deep dive a little bit on more technical.

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Speaker 1: Keep in mind that ultimately, who cares about your should

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Speaker 1: range of motion? It's about what you do with the

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Speaker 1: should range of motion that it matters, or what you

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Speaker 1: can't do right, you can't do it.

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Speaker 3: That's right.

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Speaker 1: I can't do my sport, I can't do my job

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Speaker 1: because my elbow hurts. It's important to understand that ultimately

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Speaker 1: it's always about empowering people to have the choice to

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Speaker 1: do what they want to do with their bodies. And

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Speaker 1: that's the expression. It's actually a problem in strengthen conditioning

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Speaker 1: and training and fitness, especially on Instagram right now. I mean,

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Speaker 1: if you go into the interwebs, you're like, well, I

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Speaker 1: guess the goal is to have shredded abs and be

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Speaker 1: super veiny and that's fitness, like I look good, right,

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Speaker 1: And we always forgot I think it's a natural amana.

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Speaker 1: We love exercise, we love the gym so much a

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Speaker 1: lot of people do that. They forgot that the reason

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Speaker 1: we were training was not just cardiovascular health and it

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Speaker 1: wasn't just for esthetics. Those are both good reasons. Because

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Speaker 1: we come from an athletic background, we actually were training

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Speaker 1: for a sport. We forgot the narrative a little bit

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Speaker 1: of why we're training. We're training so we can have

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Speaker 1: better lives. And there's a lot of richness in that

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Speaker 1: training practice. I can learn about nutrition and sleep, and

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Speaker 1: I can have a team and I show up and

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Speaker 1: delayed gratification and there's.

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Speaker 3: All of those skills and learning.

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Speaker 1: But ultimately is so that I could go into the

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Speaker 1: world and be a better human. I mean Socrates talked

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Speaker 1: about that a long time ago. So what we're ultimately

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Speaker 1: doing with the new definition of mobility is reminding people

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Speaker 1: that the goal is to leave your apartment, leave your gym,

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Speaker 1: leave your house, leave your spin class, and go be

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Speaker 1: a more rad self actualized human who's also durable, who

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Speaker 1: can take some hits and isn't so fragile. Our original

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Speaker 1: definition mobility was really about you do what you're supposed

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Speaker 1: to be able to do with your joints. What every

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Speaker 1: physical therapist says, but every physician, every orthopedic surgeon, we

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Speaker 1: all agree that the shoulders should have this much range

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Speaker 1: of motion, the hip should have this much range of

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Speaker 1: motion within maybe five degrees. Everyone agrees that's not the limiter.

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Speaker 1: What we really were trying to do in Supple Leopard

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Speaker 1: was give people tools to restore their native range of motion,

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Speaker 1: their natural range of motion, and the language to understand

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Speaker 1: what that control looked like. And I think when we

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Speaker 1: ultimately put that to the test, it was about, hey,

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Speaker 1: can we improve your wattage? Can we improve your poundage?

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Speaker 1: Can improve your time? When we got you into better

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Speaker 1: mechanical positions, oftentimes pain went away. That was a side effect,

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Speaker 1: but really it was about output, But Juliet in her

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Speaker 1: sort of wisdom and said, hey, output, what does that

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Speaker 1: really mean? It means that I can do what I

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Speaker 1: want to do with my family, I can do what

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Speaker 1: I can want to do with my friends, and occupy

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Speaker 1: the role I see for myself in my community.

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Speaker 3: Definitely.

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Speaker 2: So, knowing what we know now about this definition of

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Speaker 2: mobility and what it really is, why is it detrimental?

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Speaker 2: Then if someone does have limited mobility, and I would

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Speaker 2: almost argue that every single human in some aspect of

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Speaker 2: their body has limited mobility, Yeah, I.

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Speaker 4: Mean I think you know that there's going to be

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Speaker 4: the occasional person who who is extremely focused on it

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Speaker 4: and touches all those ranges of motion all the time.

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Speaker 3: But yeah, I think you're right.

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Speaker 4: I mean, those kind of people are the exception, not

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Speaker 4: the rule, especially because you know, we can talk about

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Speaker 4: this more as this podcast goes on. But I think

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Speaker 4: what we're obsessed with nowadays is the idea that are

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Speaker 4: you know, the key is changing our environments to make

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Speaker 4: it easy to make the right decisions. And you know,

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Speaker 4: unfortunately we all live in environments that make it very

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Speaker 4: difficult to make make the right decisions or at least

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Speaker 4: do the things we need to do with our bodies

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Speaker 4: to maintain our native range of motion. As Kelly says,

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Speaker 4: I mean, really the environment is set up against us

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Speaker 4: and against our native range of motion, so that that is,

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Speaker 4: you know, a difficult thing. And I lost the original

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Speaker 4: question in talking about but wait, why do you say that?

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Speaker 2: What is it about our environments that are set up

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Speaker 2: in this way that really are detrimental?

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Speaker 4: Well, I mean, I think first and foremost, we you know,

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Speaker 4: we are set our environments are set up to be

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Speaker 4: sitting all the time and chairs so that our joints

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Speaker 4: are always at ninety degree angles, which isn't isn't bad,

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Speaker 4: you know, and sedentary. And you know what I want

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Speaker 4: to say, because you know, Kelly and I are also

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Speaker 4: known for being like the standing desk people, and I'll

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Speaker 4: say we are fans of standing desks. But I think

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Speaker 4: where the message has gotten a little bit muddled and

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Speaker 4: we're trying to clarify as we are out and about

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Speaker 4: in the world, is to say, hey, sitting is not

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Speaker 4: bad and standing is not necessarily better. What is bad

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Speaker 4: is what we call marathon bouts of sitting, and a

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Speaker 4: lot of people understanding or marathon bouts of standing, and

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Speaker 4: really the goal is, which is you know, goes back

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Speaker 4: to our our sort of ethos as humans, is the

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Speaker 4: goal is to move more.

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Speaker 3: In order to move more, you need to be constantly

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Speaker 3: changing positions.

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Speaker 4: And so you know, if you look at how I

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Speaker 4: work throughout the day, you'll see me adopting twenty different

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Speaker 4: positions in the day. I stand, I perch, I sit

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Speaker 4: on the ground. You know, I do sit in a

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Speaker 4: chair for some of the day. But the goal is

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Speaker 4: that I'm always moving and changing my position all the time.

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Speaker 4: And I think that's what we're not doing as a society.

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Speaker 4: We're really doing these marathon bouts of sitting. You know,

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Speaker 4: Harvard defines being sedentary is sitting more than six hours

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Speaker 4: a day, and I think there'd be a lot of

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Speaker 4: people would be horrified to learn, you know, they're like, oh,

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Speaker 4: I'm ach athlete, you know how I'm not sedentary or

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Speaker 4: I think a lot of people, if they really looked

439
00:21:26,880 --> 00:21:31,160
Speaker 4: at their sitting habits, would be horrified to realize that technically, scientifically,

440
00:21:31,240 --> 00:21:34,240
Speaker 4: they're considered sedentary. So, you know, I think our environments

441
00:21:34,280 --> 00:21:36,119
Speaker 4: aren't set up to be moving all the time. Our

442
00:21:36,160 --> 00:21:38,680
Speaker 4: environments are set up to be sitting, you know, commuting.

443
00:21:38,840 --> 00:21:40,760
Speaker 4: We you know, we do a lot of things differently

444
00:21:40,800 --> 00:21:42,920
Speaker 4: than we used to even thirty years ago. Everybody drives

445
00:21:42,960 --> 00:21:45,440
Speaker 4: their kids to school versus walks. Now, I will say,

446
00:21:45,480 --> 00:21:47,840
Speaker 4: you live in New York, which is one of the

447
00:21:48,040 --> 00:21:51,960
Speaker 4: rare exceptions. And we actually just were speaking to Dan Butner,

448
00:21:52,000 --> 00:21:55,000
Speaker 4: who's the author and researcher around the blue zones in

449
00:21:55,040 --> 00:21:57,520
Speaker 4: the world. And New York is in a blue zone.

450
00:21:57,560 --> 00:22:00,960
Speaker 4: But New York has some habits that are are congrew

451
00:22:01,040 --> 00:22:03,240
Speaker 4: you know, that are sort of like congruent with blue zones,

452
00:22:03,240 --> 00:22:05,520
Speaker 4: which is everybody in New York walks a ton. It's

453
00:22:05,600 --> 00:22:07,280
Speaker 4: set up to be a walking city. A lot of

454
00:22:07,320 --> 00:22:08,399
Speaker 4: people don't own vehicles.

455
00:22:08,600 --> 00:22:10,160
Speaker 1: If you've never heard a blue zone, a blue zone

456
00:22:10,240 --> 00:22:14,400
Speaker 1: is a place where people have lower mortality and live long.

457
00:22:14,800 --> 00:22:16,520
Speaker 4: But you know, if you if you take a step

458
00:22:16,600 --> 00:22:19,480
Speaker 4: out of New York City in Brooklyn, you know, the

459
00:22:19,680 --> 00:22:22,880
Speaker 4: environments in most of the places people are live are

460
00:22:23,280 --> 00:22:26,080
Speaker 4: you know, set up to drive everywhere, you know, to

461
00:22:26,240 --> 00:22:28,879
Speaker 4: sit all the time. Technology certainly hasn't helped with that

462
00:22:29,000 --> 00:22:31,080
Speaker 4: because you know, we're often you know, in place on

463
00:22:31,160 --> 00:22:33,920
Speaker 4: our computers, our phones, our iPads, and so you know,

464
00:22:34,400 --> 00:22:37,520
Speaker 4: as a as a rule, our environments really are not

465
00:22:37,760 --> 00:22:40,200
Speaker 4: set up well to make it easy for us to

466
00:22:40,280 --> 00:22:42,680
Speaker 4: be moving a lot. And the difficulty there is we

467
00:22:42,800 --> 00:22:45,960
Speaker 4: have to be very intentional about deciding we want to

468
00:22:46,040 --> 00:22:48,520
Speaker 4: move more, both at work and at home, and making

469
00:22:48,560 --> 00:22:52,000
Speaker 4: sure that we're always conscious of and adding that movement

470
00:22:52,040 --> 00:22:54,399
Speaker 4: to our life, because again, our environment is working against

471
00:22:54,480 --> 00:22:55,800
Speaker 4: us in terms of moving more.

472
00:22:55,960 --> 00:22:58,720
Speaker 1: And you might look at just sort of we talk

473
00:22:58,760 --> 00:23:02,080
Speaker 1: about sedentariness or the or the most of us are

474
00:23:02,200 --> 00:23:04,639
Speaker 1: engaged in work when we're sitting, but there's a lot

475
00:23:04,680 --> 00:23:07,080
Speaker 1: of people who are engaged in They're very active, they're

476
00:23:07,080 --> 00:23:08,880
Speaker 1: on their feet, they're working in retail, they're doing those

477
00:23:08,880 --> 00:23:11,040
Speaker 1: things that are bartending. So what we can do is

478
00:23:11,119 --> 00:23:14,359
Speaker 1: just say, hey, instead of using the word sedentary, let's

479
00:23:14,840 --> 00:23:18,000
Speaker 1: look at your whole movement, the set of movements that

480
00:23:18,040 --> 00:23:21,240
Speaker 1: you're doing, and just say, are you using the whole alphabet?

481
00:23:21,560 --> 00:23:24,119
Speaker 1: Are you writing Shakespeare with your body or are you

482
00:23:24,280 --> 00:23:28,479
Speaker 1: using three letters and three words over and over against stand?

483
00:23:29,280 --> 00:23:29,480
Speaker 4: Sit?

484
00:23:30,040 --> 00:23:32,600
Speaker 1: You know, walk a little bit. And what we realize

485
00:23:32,680 --> 00:23:35,080
Speaker 1: is in those populations they don't need to move more.

486
00:23:35,680 --> 00:23:39,119
Speaker 1: They need different kinds of movement, which might be you know,

487
00:23:39,240 --> 00:23:41,600
Speaker 1: sitting on the ground or putting their arms over their head.

488
00:23:41,760 --> 00:23:44,920
Speaker 1: And what we find when we dig into elite athletes

489
00:23:45,000 --> 00:23:47,840
Speaker 1: or other people sometimes don't put their shoulders behind their

490
00:23:47,880 --> 00:23:50,359
Speaker 1: body except to do one thing. I attach my bra

491
00:23:50,560 --> 00:23:52,119
Speaker 1: and that's it. That's the last time I shoulder went

492
00:23:52,160 --> 00:23:55,679
Speaker 1: behind me. But that arm behind my back is running,

493
00:23:55,920 --> 00:23:59,800
Speaker 1: that's push ups, that's pushing off a chair, that's that's swimming.

494
00:24:00,200 --> 00:24:04,280
Speaker 1: These are foundational positions, and if we want to maintain

495
00:24:04,480 --> 00:24:08,080
Speaker 1: our movement choice and our movement health, all the tissues there,

496
00:24:08,400 --> 00:24:11,080
Speaker 1: the easiest way is to make sure that we're exposing

497
00:24:11,119 --> 00:24:15,600
Speaker 1: ourselves to these fundamental root shapes. And so suddenly you're like, wow,

498
00:24:15,680 --> 00:24:18,600
Speaker 1: yoga makes a lot of sense because we're taking the

499
00:24:18,720 --> 00:24:21,720
Speaker 1: body into these not crazy shapes. No, there are some

500
00:24:21,840 --> 00:24:23,720
Speaker 1: crazy shapes in yoga, but if you jump into an

501
00:24:23,760 --> 00:24:27,680
Speaker 1: angar class, for example, it's so reasonable. And if you're

502
00:24:27,800 --> 00:24:31,119
Speaker 1: struggling for the foundational shapes of yoga, that should be

503
00:24:31,560 --> 00:24:33,680
Speaker 1: we should be curious about that, because that is a

504
00:24:33,840 --> 00:24:37,399
Speaker 1: movement practice that was set up to help restore and

505
00:24:37,640 --> 00:24:40,879
Speaker 1: least expose our tissues in our brains to some fundamental

506
00:24:40,960 --> 00:24:42,720
Speaker 1: truths about what our bodies should be able to do.

507
00:24:43,200 --> 00:24:45,280
Speaker 1: And so suddenly you're like, well, pilates makes a lot

508
00:24:45,320 --> 00:24:49,879
Speaker 1: of sense. Full complete strength conditioning programs like CrossFit or kettlebells,

509
00:24:49,920 --> 00:24:51,920
Speaker 1: they start to make a lot of sense. And now

510
00:24:52,040 --> 00:24:53,879
Speaker 1: we can start to be a little bit more granular about, hey,

511
00:24:53,960 --> 00:24:56,720
Speaker 1: what is it you need? So when we, you know,

512
00:24:57,040 --> 00:24:59,800
Speaker 1: ideally we go to the gym, that gym should be

513
00:24:59,800 --> 00:25:02,320
Speaker 1: a agnostic tool, or the plot is class or the

514
00:25:02,440 --> 00:25:06,119
Speaker 1: yoga class where I say, hey, whoa, this is a

515
00:25:06,320 --> 00:25:09,159
Speaker 1: challenging position for me. And it may be because my

516
00:25:09,359 --> 00:25:12,960
Speaker 1: sport or my job, or my lack of exposure because

517
00:25:13,000 --> 00:25:15,040
Speaker 1: of my family didn't believe in putting their arms over

518
00:25:15,080 --> 00:25:17,760
Speaker 1: their head. That's fine, right, you were in a Swiss

519
00:25:17,960 --> 00:25:20,960
Speaker 1: ski boot cult and you don't flex your ankles. No

520
00:25:21,119 --> 00:25:23,840
Speaker 1: judgment here about your Swiss ski boot cult. But the

521
00:25:23,960 --> 00:25:29,560
Speaker 1: idea is we aren't exposing ourselves regularly to the ranges

522
00:25:29,960 --> 00:25:34,000
Speaker 1: into the positions that we're capable of. So the body

523
00:25:34,119 --> 00:25:36,680
Speaker 1: is very much a system of user lose it and

524
00:25:36,760 --> 00:25:38,679
Speaker 1: one of the first things that happens in your brain says, hey,

525
00:25:38,720 --> 00:25:41,560
Speaker 1: we're not comfortable in that shape. Let's take that shape

526
00:25:41,600 --> 00:25:43,040
Speaker 1: away from you and not give you control there.

527
00:25:43,160 --> 00:25:45,399
Speaker 4: And I think one last point here is that I

528
00:25:45,480 --> 00:25:50,160
Speaker 4: think if people think of the body as this amazing adaptation.

529
00:25:50,000 --> 00:25:52,560
Speaker 1: Machine and constantly adapting.

530
00:25:52,320 --> 00:25:53,080
Speaker 3: Constantly adapting.

531
00:25:53,280 --> 00:25:55,240
Speaker 4: And the example I would give is like, you know,

532
00:25:55,400 --> 00:25:58,000
Speaker 4: Kelly and I are obsessed with professional cycling for some reason,

533
00:25:58,080 --> 00:26:00,320
Speaker 4: like we love to watch the Tour de France. We're

534
00:26:00,359 --> 00:26:03,000
Speaker 4: obsessed with cycling. But if you look at a professional

535
00:26:03,080 --> 00:26:06,280
Speaker 4: Tour de France cyclist body man, the adaptation to be

536
00:26:06,440 --> 00:26:08,760
Speaker 4: able to do that sport is insane. They have these

537
00:26:08,880 --> 00:26:12,040
Speaker 4: giant legs, giant quads and calves, and then you know

538
00:26:12,200 --> 00:26:14,360
Speaker 4: they break their arms a lot because they have bird

539
00:26:14,440 --> 00:26:17,320
Speaker 4: bones for their upper bodies. Right, their body has adapted

540
00:26:17,400 --> 00:26:20,480
Speaker 4: to the sport. And I think people are aware and

541
00:26:20,560 --> 00:26:23,560
Speaker 4: comfortable with the idea that athletes adapt to their sport

542
00:26:23,640 --> 00:26:26,000
Speaker 4: and have a certain type of body that works for

543
00:26:26,040 --> 00:26:29,320
Speaker 4: their sport. What they don't think about as they themselves,

544
00:26:29,480 --> 00:26:33,320
Speaker 4: as sedentary people are also adapting to the sport they're doing,

545
00:26:33,480 --> 00:26:34,840
Speaker 4: which is sitting all the time.

546
00:26:35,400 --> 00:26:36,760
Speaker 3: And so if you're.

547
00:26:36,920 --> 00:26:41,159
Speaker 4: Spending eight twelve, sixteen hours a day seated, it's no

548
00:26:41,320 --> 00:26:45,399
Speaker 4: wonder that your joints and tissues are adapting to those positions.

549
00:26:45,680 --> 00:26:48,720
Speaker 4: Which you are practicing all the time, and then you

550
00:26:48,800 --> 00:26:52,159
Speaker 4: know it shouldn't necessarily come as a surprise that you

551
00:26:52,200 --> 00:26:54,119
Speaker 4: know when you then try to use those range of

552
00:26:54,200 --> 00:26:56,760
Speaker 4: motions to play a sport or move your body or

553
00:26:56,840 --> 00:26:59,680
Speaker 4: something or quickly that you know, maybe you might you know,

554
00:26:59,800 --> 00:27:02,320
Speaker 4: it's experience pain or injury or you know, otherwise just

555
00:27:02,400 --> 00:27:05,120
Speaker 4: feel generally stiff and not great in those positions because

556
00:27:05,119 --> 00:27:06,199
Speaker 4: you haven't been practicing them.

557
00:27:06,520 --> 00:27:10,439
Speaker 3: Yeah, you know, it's so funny to envision you, Juliet perching.

558
00:27:10,520 --> 00:27:12,840
Speaker 2: I'd be curious to know like how that goes throughout

559
00:27:12,880 --> 00:27:16,320
Speaker 2: your day and when you get to perch as a

560
00:27:16,400 --> 00:27:21,360
Speaker 2: level of positioning and to use that word there practicing, Right,

561
00:27:21,520 --> 00:27:24,760
Speaker 2: I think that's such an interesting way to phrase what

562
00:27:24,920 --> 00:27:27,080
Speaker 2: it is that we're doing throughout our day with the

563
00:27:27,400 --> 00:27:30,399
Speaker 2: constant integration of sitting and standing. And think about if

564
00:27:30,440 --> 00:27:33,520
Speaker 2: you were to dedicate that much time to any other modality,

565
00:27:33,920 --> 00:27:36,639
Speaker 2: how much better you would expect to be at it?

566
00:27:36,800 --> 00:27:38,639
Speaker 3: Right, we are good at these things because we are

567
00:27:39,119 --> 00:27:40,639
Speaker 3: constantly doing that.

568
00:27:40,840 --> 00:27:43,440
Speaker 2: Now, Kelly did touch on where I was going to

569
00:27:43,560 --> 00:27:46,720
Speaker 2: leave this conversation, which is how we diagnose limited mobility.

570
00:27:46,840 --> 00:27:49,440
Speaker 2: You reference being able to kind of figure that out

571
00:27:49,720 --> 00:27:52,320
Speaker 2: once you're at the gym. But I would ask, or

572
00:27:52,480 --> 00:27:56,040
Speaker 2: perhaps bring up the point here that it can be

573
00:27:56,280 --> 00:28:00,280
Speaker 2: a little difficult maybe to diagnose a limited rate of

574
00:28:00,359 --> 00:28:01,520
Speaker 2: mobility yourself.

575
00:28:01,760 --> 00:28:03,320
Speaker 3: Question mark yes.

576
00:28:03,760 --> 00:28:06,440
Speaker 1: And the way to think about that is instead of thinking,

577
00:28:06,680 --> 00:28:08,800
Speaker 1: I'm going to transport into a physical therapy office and

578
00:28:09,200 --> 00:28:12,720
Speaker 1: someone's going to point a goiniometer, which is a joint meter,

579
00:28:13,320 --> 00:28:16,120
Speaker 1: and we're going to do this very technical assessment as

580
00:28:16,160 --> 00:28:18,600
Speaker 1: if I needed to get paid by insurance or some

581
00:28:18,760 --> 00:28:21,880
Speaker 1: doctor was going I'm an anatomy class. What we should

582
00:28:21,920 --> 00:28:24,879
Speaker 1: be thinking about is taking all of those ranges of

583
00:28:24,960 --> 00:28:29,879
Speaker 1: motion and combining them into movements we understand. So a

584
00:28:30,000 --> 00:28:33,040
Speaker 1: simple one is sitting on the ground cross legged right.

585
00:28:33,160 --> 00:28:35,359
Speaker 1: So suddenly there's a lot going on there. I have

586
00:28:35,640 --> 00:28:39,560
Speaker 1: flexion of the knee, I have extra rotation of the hips.

587
00:28:39,800 --> 00:28:41,880
Speaker 1: I have to bring the knee to the chest to

588
00:28:41,960 --> 00:28:46,480
Speaker 1: sit in that position. And that is a pretty natural position.

589
00:28:46,520 --> 00:28:49,560
Speaker 1: We're all going to have some variation there. But more importantly,

590
00:28:49,760 --> 00:28:52,960
Speaker 1: it's not even just the position, it's the expression of

591
00:28:53,080 --> 00:28:55,560
Speaker 1: the position. So we tried to do and build to

592
00:28:55,640 --> 00:28:58,080
Speaker 1: move was say, hey, look, there are some aspects of

593
00:28:58,160 --> 00:29:01,480
Speaker 1: your life that are really we needed. We're not gonna

594
00:29:01,480 --> 00:29:03,080
Speaker 1: be able to talk about your pain or your tissue

595
00:29:03,080 --> 00:29:06,040
Speaker 1: health and unless we talk about your sleep. Recently, we're

596
00:29:06,080 --> 00:29:09,959
Speaker 1: talking to one of our friends whose dad had chronic, chronic,

597
00:29:10,080 --> 00:29:13,240
Speaker 1: gnarly neck pain so bad that he was like, you know,

598
00:29:13,280 --> 00:29:15,080
Speaker 1: I'm not sure I want to live like this anymore.

599
00:29:15,440 --> 00:29:19,440
Speaker 1: Like that's pretty gnarly. Lo and behold this gentleman fell

600
00:29:19,520 --> 00:29:22,520
Speaker 1: in love. He was a widower, fell in love, is

601
00:29:22,680 --> 00:29:26,520
Speaker 1: now in love with another widower, And lo and behold

602
00:29:26,640 --> 00:29:28,600
Speaker 1: he doesn't have neck pain anymore. He doesn't talk about

603
00:29:28,640 --> 00:29:31,240
Speaker 1: his neck pain. His neck pain is. That's how powerful

604
00:29:31,360 --> 00:29:34,720
Speaker 1: the brain is alone at understanding what's going on. So

605
00:29:35,160 --> 00:29:37,040
Speaker 1: if we say, well, what are the things that smoke

606
00:29:37,120 --> 00:29:40,120
Speaker 1: the brain and challenge the brain? Well, sleep, poor nutrition,

607
00:29:40,440 --> 00:29:45,720
Speaker 1: lots of stress, stress breathing, lack of sunshine, lack of communication,

608
00:29:45,960 --> 00:29:50,760
Speaker 1: and interpersonal relationships, all those things represent threat. So at

609
00:29:50,800 --> 00:29:54,640
Speaker 1: some point we can't be pollyannish or handwaving and say, hey, look,

610
00:29:54,760 --> 00:29:56,760
Speaker 1: if we're gonna talk about pain and tissue health, you

611
00:29:56,880 --> 00:29:59,160
Speaker 1: need to show me that you're actually eating some fiber

612
00:29:59,360 --> 00:30:02,240
Speaker 1: and some micro right, are there any plants in your diet?

613
00:30:02,640 --> 00:30:03,000
Speaker 3: Why not?

614
00:30:03,320 --> 00:30:05,280
Speaker 1: Because you're a twenty two year old and you're shredded.

615
00:30:05,360 --> 00:30:07,400
Speaker 1: That's not a good enough reason. We know you need

616
00:30:07,560 --> 00:30:10,760
Speaker 1: vitamin C and collagen and all these things. The other

617
00:30:10,840 --> 00:30:12,840
Speaker 1: thing we can start to say is, well, what are

618
00:30:12,920 --> 00:30:17,440
Speaker 1: some foundational movements which are the expressions of position. So

619
00:30:18,080 --> 00:30:21,080
Speaker 1: that allows us to really understand a full squad, getting

620
00:30:21,080 --> 00:30:23,480
Speaker 1: into a lunge, putting your arms over your head. These

621
00:30:23,600 --> 00:30:26,880
Speaker 1: are shapes that anyone can have a one or zero

622
00:30:27,400 --> 00:30:31,360
Speaker 1: sort of baseline effect. And remember, your range of motion

623
00:30:32,000 --> 00:30:35,000
Speaker 1: should be pretty easy to grab right that. So if

624
00:30:35,040 --> 00:30:37,480
Speaker 1: you're struggling to put your arms straight up over your head,

625
00:30:37,920 --> 00:30:40,680
Speaker 1: you're swimming is gonna be terrible, You're downward dog's gonna

626
00:30:40,680 --> 00:30:43,240
Speaker 1: be awful. You're gonna struggle to put your luggage overhead.

627
00:30:44,520 --> 00:30:46,880
Speaker 1: So what's nice is that when we give people some

628
00:30:47,080 --> 00:30:50,720
Speaker 1: clear benchmarks and some clear vital signs around their movements,

629
00:30:51,280 --> 00:30:53,920
Speaker 1: not just a range of motion of your elbow, because

630
00:30:53,960 --> 00:30:56,800
Speaker 1: who gives a crap about that, but how all they

631
00:30:56,880 --> 00:30:59,320
Speaker 1: come together so that you can move through your environment. Now,

632
00:30:59,440 --> 00:31:01,520
Speaker 1: we have a life anguage where we can touch base

633
00:31:01,560 --> 00:31:03,920
Speaker 1: with ourselves. So it's not like I get my movement

634
00:31:04,000 --> 00:31:06,760
Speaker 1: check up once a day or once a year. It's Hey,

635
00:31:06,880 --> 00:31:09,400
Speaker 1: I'm checking my movement all the time because I jumped

636
00:31:09,440 --> 00:31:11,200
Speaker 1: on this red eye, or I trained for this sport,

637
00:31:11,360 --> 00:31:14,000
Speaker 1: or I had this tweak, you know, I twisted my ankle.

638
00:31:14,080 --> 00:31:15,760
Speaker 3: Now what should I be able to do? Yeah?

639
00:31:15,760 --> 00:31:17,360
Speaker 4: And I want to just add, you know, I really

640
00:31:17,400 --> 00:31:20,040
Speaker 4: appreciate your point. I mean, most people, if we're being honest,

641
00:31:20,120 --> 00:31:21,920
Speaker 4: don't want to do CrossFit, and they don't want to

642
00:31:21,920 --> 00:31:23,640
Speaker 4: do pilates and yoga and those.

643
00:31:23,920 --> 00:31:25,080
Speaker 3: It doesn't scale. You can't do it enough.

644
00:31:25,400 --> 00:31:27,440
Speaker 4: Yeah, and you know, and it's you know, not everyone

645
00:31:27,520 --> 00:31:29,200
Speaker 4: can afford to do that, even if they wanted to do.

646
00:31:29,280 --> 00:31:30,800
Speaker 4: I mean, there's a lot of reasons why those things

647
00:31:30,840 --> 00:31:34,040
Speaker 4: are not accessible to everybody. And so what we wanted

648
00:31:34,080 --> 00:31:36,040
Speaker 4: to do specifically, you know, Kelly talked about some of

649
00:31:36,080 --> 00:31:38,000
Speaker 4: the more lifestyle pieces we've had in our book, but

650
00:31:38,080 --> 00:31:39,560
Speaker 4: one of the things we really wanted to do in

651
00:31:39,640 --> 00:31:42,000
Speaker 4: this book is give people, like you know, sort of

652
00:31:42,080 --> 00:31:44,200
Speaker 4: a cookbook that they could leave on their coffee table

653
00:31:44,240 --> 00:31:47,200
Speaker 4: that does have five or six very simple movement and

654
00:31:47,280 --> 00:31:50,160
Speaker 4: mobility test people can do. Anyone can do in their

655
00:31:50,240 --> 00:31:53,640
Speaker 4: living room with like no tools at all, Like, you know,

656
00:31:53,680 --> 00:31:56,080
Speaker 4: you need a broomstick and a wall and a chair

657
00:31:56,240 --> 00:31:58,080
Speaker 4: and some things that you you know, everybody has in

658
00:31:58,160 --> 00:32:01,479
Speaker 4: their household. And there's some really simple ways people can

659
00:32:01,600 --> 00:32:04,600
Speaker 4: test their mobility and get a general idea of where

660
00:32:04,680 --> 00:32:07,680
Speaker 4: they are and understand why they should care. And I'll

661
00:32:07,680 --> 00:32:09,840
Speaker 4: give one example. I mean, we open our book with

662
00:32:10,000 --> 00:32:11,800
Speaker 4: this thing called the sit and rise test, which is

663
00:32:12,120 --> 00:32:14,360
Speaker 4: you know, all over the internet, so if anyone's on Instagram,

664
00:32:14,400 --> 00:32:16,800
Speaker 4: they may have seen this. This test we included in

665
00:32:16,920 --> 00:32:20,320
Speaker 4: our book. It's based on a twenty seventeen study that

666
00:32:20,440 --> 00:32:22,560
Speaker 4: showed that people who were unable to get up off

667
00:32:22,600 --> 00:32:26,520
Speaker 4: the ground had you know, independently and independently without using

668
00:32:26,560 --> 00:32:29,400
Speaker 4: a knee or hand, you know, just plane didn't live

669
00:32:29,440 --> 00:32:32,920
Speaker 4: as long and had you know, overall you know, worse

670
00:32:33,040 --> 00:32:35,400
Speaker 4: mortality risk. And you know, there's just a lot of

671
00:32:35,480 --> 00:32:37,880
Speaker 4: issues with that. Well, the reason that people should care

672
00:32:37,920 --> 00:32:40,680
Speaker 4: about that is that the reason that most people end

673
00:32:40,760 --> 00:32:42,360
Speaker 4: up in nursing homes is they can't get up and

674
00:32:42,480 --> 00:32:45,520
Speaker 4: down off the ground. That's the tipping point for people and.

675
00:32:45,560 --> 00:32:48,800
Speaker 1: The number one admittance to ers fall risk.

676
00:32:49,040 --> 00:32:50,840
Speaker 4: And that's for young people. So a lot of young

677
00:32:50,880 --> 00:32:53,240
Speaker 4: people are like, I'm twenty two, why should I care

678
00:32:53,280 --> 00:32:55,680
Speaker 4: about my fall risk when I'm seventy five, you know,

679
00:32:55,800 --> 00:32:58,080
Speaker 4: But the number one reason that young people go to

680
00:32:58,120 --> 00:33:00,520
Speaker 4: the er as well is also fall risk. And so

681
00:33:00,680 --> 00:33:02,320
Speaker 4: that's why we wanted to open the book with this

682
00:33:02,440 --> 00:33:04,960
Speaker 4: simple test, which is just you cross your legs, you

683
00:33:05,120 --> 00:33:07,479
Speaker 4: lower yourself to the ground without putting an your hand down,

684
00:33:07,560 --> 00:33:09,440
Speaker 4: and then you try to stand back up without putting

685
00:33:09,440 --> 00:33:11,640
Speaker 4: a knee your hand down. And for most people who

686
00:33:11,760 --> 00:33:15,440
Speaker 4: have been practicing a lot of sitting and adapting to

687
00:33:15,520 --> 00:33:18,480
Speaker 4: a lot of sitting, this is actually really difficult. But

688
00:33:18,600 --> 00:33:20,600
Speaker 4: there's ways you can scale it. You can start by

689
00:33:20,600 --> 00:33:22,720
Speaker 4: putting a knee your hand down, you know. You for

690
00:33:22,840 --> 00:33:25,520
Speaker 4: people who are older and nervous, you can lower yourself

691
00:33:25,560 --> 00:33:27,240
Speaker 4: onto a coffee table. So there's a lot of ways

692
00:33:27,320 --> 00:33:30,560
Speaker 4: to scale this test in a home that are safe,

693
00:33:30,640 --> 00:33:32,760
Speaker 4: and people can really get it. Get some eyes on this,

694
00:33:33,680 --> 00:33:35,720
Speaker 4: you know, their sort of range of motion from the test.

695
00:33:35,920 --> 00:33:38,479
Speaker 4: But what I love about this test is the things

696
00:33:38,760 --> 00:33:41,920
Speaker 4: to do to get better at it are also totally accessible.

697
00:33:42,400 --> 00:33:44,040
Speaker 4: One of the ways to get better at this test

698
00:33:44,200 --> 00:33:46,800
Speaker 4: is to actually just spend some time sitting on the floor.

699
00:33:46,960 --> 00:33:48,480
Speaker 1: This is your homework time, and this is you.

700
00:33:48,480 --> 00:33:50,280
Speaker 4: Know, anyone listening to this, if you take one thing

701
00:33:50,320 --> 00:33:52,600
Speaker 4: from this podcast, sit on the floor for thirty minutes

702
00:33:52,640 --> 00:33:55,080
Speaker 4: to night while you're watching TV or Netflix or whatever

703
00:33:55,120 --> 00:33:56,520
Speaker 4: it is you do in the evening, if you're on

704
00:33:56,600 --> 00:33:59,120
Speaker 4: your phone or reading, sit on the floor for thirty minutes.

705
00:33:59,160 --> 00:34:02,040
Speaker 4: The reason this is so important is that you practice

706
00:34:02,160 --> 00:34:04,360
Speaker 4: the thing, which is getting up and down off the

707
00:34:04,400 --> 00:34:07,080
Speaker 4: floor in order to get to the floor, and then naturally,

708
00:34:07,160 --> 00:34:10,319
Speaker 4: as humans, when we're sitting on the floor, we sort

709
00:34:10,360 --> 00:34:13,239
Speaker 4: of naturally change positions, especially because most of us don't

710
00:34:13,239 --> 00:34:14,600
Speaker 4: spend a lot of time sitting on the floor.

711
00:34:14,600 --> 00:34:15,440
Speaker 3: It's not that comfortable.

712
00:34:15,520 --> 00:34:18,200
Speaker 4: So we'll sit cross legged, we'll move and sit ninety

713
00:34:18,320 --> 00:34:20,560
Speaker 4: ninety with our legs forward, long sit, one leg up,

714
00:34:20,600 --> 00:34:23,200
Speaker 4: one lenk down. It really doesn't matter. The sky's the

715
00:34:23,360 --> 00:34:26,319
Speaker 4: limit for people to move, change positions, figure out ways

716
00:34:26,360 --> 00:34:28,680
Speaker 4: to be comfortable sitting on the floor. But just that

717
00:34:28,840 --> 00:34:30,840
Speaker 4: act of getting up and down off the floor and

718
00:34:31,080 --> 00:34:33,560
Speaker 4: sitting on the floor for thirty minutes a day is

719
00:34:33,640 --> 00:34:36,239
Speaker 4: going to help people improve on the sit and rise test.

720
00:34:36,719 --> 00:34:39,640
Speaker 4: And you know, again, if you're twenty two and aren't

721
00:34:39,680 --> 00:34:43,160
Speaker 4: yet worried about your fall risk, that's fine. It's also

722
00:34:43,400 --> 00:34:45,440
Speaker 4: going to help your overall hip range of motion, which

723
00:34:45,520 --> 00:34:47,440
Speaker 4: is going to make you better at your sports and

724
00:34:47,560 --> 00:34:49,719
Speaker 4: better at your pickleball or whatever it is you like

725
00:34:49,800 --> 00:34:51,600
Speaker 4: to do, and just help you be able to move

726
00:34:51,719 --> 00:34:53,120
Speaker 4: more freely as a young person.

727
00:34:53,360 --> 00:34:56,160
Speaker 1: We had Apple report just start sitting on the ground

728
00:34:56,200 --> 00:34:58,360
Speaker 1: and then their wattage improved on their peloton.

729
00:34:58,880 --> 00:34:59,160
Speaker 3: Haha.

730
00:35:00,000 --> 00:35:03,440
Speaker 1: This is possible because we said early on, when we

731
00:35:03,600 --> 00:35:06,520
Speaker 1: restore your native range and give your brain full access

732
00:35:06,560 --> 00:35:07,960
Speaker 1: to what your body is supposed to be able to do,

733
00:35:08,120 --> 00:35:10,719
Speaker 1: that's a more efficient position. And the proof is in

734
00:35:10,800 --> 00:35:12,719
Speaker 1: the pudding. Not only does it give you access and

735
00:35:12,800 --> 00:35:17,000
Speaker 1: movement choice, we also see improvements in power, wattage, et cetera.

736
00:35:17,160 --> 00:35:19,560
Speaker 1: It's why we still work in the Olympics and we

737
00:35:19,800 --> 00:35:21,600
Speaker 1: still work on these national teams because they're not just

738
00:35:21,680 --> 00:35:24,399
Speaker 1: interested in injury prevention and pain resolution, which we haven't

739
00:35:24,400 --> 00:35:28,040
Speaker 1: even talked about. We're just talking about maintaining your ability

740
00:35:28,440 --> 00:35:29,759
Speaker 1: to do whatever is you want to do with your

741
00:35:29,800 --> 00:35:31,080
Speaker 1: body that you should be able to do.

742
00:35:31,160 --> 00:35:32,719
Speaker 3: With your body. Yeah, for sure.

743
00:35:33,040 --> 00:35:35,400
Speaker 2: And you know, my pt would absolutely love it if

744
00:35:35,440 --> 00:35:37,640
Speaker 2: I decided later today to just sit on the floor

745
00:35:37,680 --> 00:35:39,960
Speaker 2: in a ninety ninety because it feels convenient.

746
00:35:42,000 --> 00:35:42,600
Speaker 3: He would love it.

747
00:35:42,719 --> 00:35:44,799
Speaker 2: He would absolutely love it. As you mentioned just now,

748
00:35:45,080 --> 00:35:49,520
Speaker 2: callie pain or resolution. Another huge benefit to spending some

749
00:35:49,680 --> 00:35:51,440
Speaker 2: time digging into this mobility work.

750
00:35:51,520 --> 00:35:52,600
Speaker 3: Let's talk a little bit about that.

751
00:35:53,000 --> 00:35:56,880
Speaker 2: How can making this a priority mobility work in your

752
00:35:56,920 --> 00:35:59,560
Speaker 2: regular routine help reduce regular pain.

753
00:36:00,320 --> 00:36:02,200
Speaker 1: It's such a good question. You know, pain is such

754
00:36:02,280 --> 00:36:07,919
Speaker 1: a complex, deeply personal phenomenon. And what we want people

755
00:36:07,960 --> 00:36:10,319
Speaker 1: to do is, look, if there's a bone sticking out

756
00:36:10,360 --> 00:36:12,839
Speaker 1: of your leg, or you've got a red flag right

757
00:36:13,040 --> 00:36:16,040
Speaker 1: you have, we know there's trauma or disease at present,

758
00:36:16,360 --> 00:36:19,560
Speaker 1: go get some help right away. Most of us, it's

759
00:36:19,600 --> 00:36:21,239
Speaker 1: a very like I'll be in a room full of

760
00:36:21,280 --> 00:36:25,280
Speaker 1: one hundred athletes, like I'm talking about Division one superstars,

761
00:36:25,320 --> 00:36:27,160
Speaker 1: and I say raise, raise your hand if you're pain free.

762
00:36:27,239 --> 00:36:29,480
Speaker 1: Not a single hand goes up. So you have to

763
00:36:29,560 --> 00:36:31,640
Speaker 1: ask what is going on? And I've done this in

764
00:36:31,760 --> 00:36:35,120
Speaker 1: the NFL. I've done this at the Olympics high school kids.

765
00:36:35,600 --> 00:36:38,239
Speaker 1: And when when no hand goes up for high school kids,

766
00:36:38,239 --> 00:36:41,560
Speaker 1: one hundred high school kids, everyone is shocked. So there's

767
00:36:41,680 --> 00:36:45,120
Speaker 1: some aspect of pain that is very common to the

768
00:36:45,200 --> 00:36:49,160
Speaker 1: human condition. And what we've said to everyone is pain

769
00:36:49,280 --> 00:36:52,440
Speaker 1: is bad. Let's make sure that we stamp it out.

770
00:36:52,560 --> 00:36:55,480
Speaker 1: Here's some tile and al, here's some mbuprofen, here's some THHC,

771
00:36:55,760 --> 00:36:59,040
Speaker 1: here's some bourbon, here's some whatever it is you self

772
00:36:59,080 --> 00:37:01,200
Speaker 1: soothed with, and let's take it away. And so we're

773
00:37:01,239 --> 00:37:04,239
Speaker 1: basically interrupting that signal. And trust me, there's plenty of

774
00:37:04,360 --> 00:37:09,000
Speaker 1: chronic pain conditions where those are very valuable tools. Don't

775
00:37:09,040 --> 00:37:10,560
Speaker 1: get me wrong, that's not what I'm talking about with

776
00:37:11,400 --> 00:37:14,640
Speaker 1: your issue. Don't come at me on the internet. But

777
00:37:14,760 --> 00:37:18,200
Speaker 1: what we're seeing is a lot of people when hey hiking,

778
00:37:18,280 --> 00:37:21,160
Speaker 1: now many hurts? Am I injured? So you're not injured,

779
00:37:21,239 --> 00:37:24,040
Speaker 1: but your brain is requesting change. And so when we

780
00:37:24,160 --> 00:37:27,160
Speaker 1: start to say pain is a request for change, we

781
00:37:27,280 --> 00:37:30,400
Speaker 1: can start to take pain and actually categorize it. Just

782
00:37:30,680 --> 00:37:34,200
Speaker 1: like my heart rate variability is off, my resting heart

783
00:37:34,280 --> 00:37:37,480
Speaker 1: rate was up, my poundage was off. Today, I couldn't

784
00:37:37,520 --> 00:37:41,120
Speaker 1: generate any wattage, my reaction times around. We can use

785
00:37:41,200 --> 00:37:45,200
Speaker 1: it as an indicator, a lagging indicator about the system.

786
00:37:45,280 --> 00:37:47,880
Speaker 1: So you and I go out and smash fifteen pizzas

787
00:37:47,920 --> 00:37:49,920
Speaker 1: there in Brooklyn and drink a whole bunch of beer

788
00:37:49,960 --> 00:37:52,279
Speaker 1: and then we test ourselves the next day. What we're

789
00:37:52,280 --> 00:37:54,120
Speaker 1: going to see is we're not going to be as great. Right,

790
00:37:54,160 --> 00:37:55,560
Speaker 1: we had a great time, but we're not going to

791
00:37:55,600 --> 00:37:57,600
Speaker 1: be as great the next day, And that is a

792
00:37:57,719 --> 00:38:01,840
Speaker 1: lagging indicator of what my lifestyle was. And pain is

793
00:38:01,880 --> 00:38:05,480
Speaker 1: typically the same thing. So one of the problems with

794
00:38:05,600 --> 00:38:08,120
Speaker 1: pain is that we haven't empowered anyone to think differently

795
00:38:08,160 --> 00:38:10,920
Speaker 1: about it, like I said, and we haven't given them

796
00:38:11,000 --> 00:38:15,080
Speaker 1: tools to help change the underlying stresses on the brain.

797
00:38:15,160 --> 00:38:20,800
Speaker 1: Because if I'm stressed, underhydrated, undernourished, underslept, my brain is

798
00:38:20,960 --> 00:38:23,160
Speaker 1: likely to more perceive what's going on in my body

799
00:38:23,200 --> 00:38:25,800
Speaker 1: as a threat, and that might be a signal that

800
00:38:25,880 --> 00:38:27,680
Speaker 1: I'm going to be in pain or I'm experiencing this

801
00:38:27,800 --> 00:38:30,560
Speaker 1: thing as pain. Again, imagine my friend who's now in love,

802
00:38:30,840 --> 00:38:32,560
Speaker 1: my friend's dad who is now in love. He feels

803
00:38:32,600 --> 00:38:35,000
Speaker 1: no pain anymore. Like That's that's what we're talking about

804
00:38:35,400 --> 00:38:40,800
Speaker 1: so simultaneously, though, no one ever talks about range of

805
00:38:40,840 --> 00:38:45,040
Speaker 1: motion or tissue quality when they're talking about pain, So

806
00:38:45,160 --> 00:38:46,880
Speaker 1: they think I've got to go see a physical therapist

807
00:38:46,920 --> 00:38:49,400
Speaker 1: and it's strengthen or stabilized.

808
00:38:49,040 --> 00:38:52,279
Speaker 3: Like twenty seven images. And instead, what we.

809
00:38:52,360 --> 00:38:55,080
Speaker 1: Want to do is give people the empower people to

810
00:38:55,160 --> 00:38:57,839
Speaker 1: take a crack at it. And because what we can

811
00:38:57,920 --> 00:39:00,239
Speaker 1: do is and we certainly I think everyone on this

812
00:39:00,360 --> 00:39:02,160
Speaker 1: podcast can relate. I don't have time.

813
00:39:02,560 --> 00:39:03,600
Speaker 3: I got to put this off.

814
00:39:03,800 --> 00:39:06,120
Speaker 1: I know my back hurts, but I got stuff to

815
00:39:06,200 --> 00:39:09,000
Speaker 1: do today, and so I'll put it off and tell

816
00:39:09,120 --> 00:39:11,400
Speaker 1: I can no longer ride my bike, I can no

817
00:39:11,560 --> 00:39:13,400
Speaker 1: longer pick up my kid, I can no longer go

818
00:39:13,520 --> 00:39:17,520
Speaker 1: to work. We have literal friends who have, you know,

819
00:39:17,880 --> 00:39:20,359
Speaker 1: ignored their back pain and then have to call an

820
00:39:20,480 --> 00:39:23,520
Speaker 1: ambulance to take them to the er because they can't

821
00:39:23,560 --> 00:39:26,279
Speaker 1: get up off the ground right. And I'm like, hey,

822
00:39:26,360 --> 00:39:28,960
Speaker 1: you know, there's a few more steps between you know,

823
00:39:29,080 --> 00:39:31,719
Speaker 1: calling an ambulance getting off the ground and this ongoing

824
00:39:31,800 --> 00:39:33,520
Speaker 1: back pain that you've had for three months and been

825
00:39:33,560 --> 00:39:37,279
Speaker 1: ignoring and soothing. So when we can give people better

826
00:39:37,400 --> 00:39:41,000
Speaker 1: tools and restore the range of motion, lo and behold.

827
00:39:41,160 --> 00:39:43,800
Speaker 1: Plus tell them, hey, don't freak out yet. This is

828
00:39:43,840 --> 00:39:46,799
Speaker 1: a request for change in your brain needs all these

829
00:39:46,840 --> 00:39:49,640
Speaker 1: other nutrition, sleep, environmental things. Plus we can restore a

830
00:39:49,719 --> 00:39:51,800
Speaker 1: range of motion and change your tissue health. Now we

831
00:39:51,880 --> 00:39:55,120
Speaker 1: have a real cogent and simple model to make ourselves

832
00:39:55,120 --> 00:39:55,560
Speaker 1: feel better.

833
00:39:55,640 --> 00:39:57,520
Speaker 4: And I just want to give a couple examples which

834
00:39:57,560 --> 00:40:00,920
Speaker 4: I could multiply by like twenty seven thousand. But you

835
00:40:00,960 --> 00:40:03,800
Speaker 4: know Lisa who actually works for us as our podcast producer,

836
00:40:03,920 --> 00:40:06,440
Speaker 4: but she was our friend before she worked for the

837
00:40:06,480 --> 00:40:09,759
Speaker 4: Ready State, and she actually had some knee pain when

838
00:40:09,840 --> 00:40:11,719
Speaker 4: we first met her, like this sort of chronic knee

839
00:40:11,760 --> 00:40:14,440
Speaker 4: pain that bothered her when she hiked and moved. And

840
00:40:15,480 --> 00:40:18,440
Speaker 4: Kelly gave her a couple of simple mobilizations under the

841
00:40:18,560 --> 00:40:21,000
Speaker 4: idea that her quads were super stiff, that she was

842
00:40:21,040 --> 00:40:24,279
Speaker 4: super stiff. And I think when Lisa first received this

843
00:40:24,400 --> 00:40:26,880
Speaker 4: information from Kelly, she was skeptical, like many people are.

844
00:40:26,920 --> 00:40:28,120
Speaker 3: They're like, no, no, no, I'm this.

845
00:40:28,280 --> 00:40:30,040
Speaker 4: You know my pain is serious. I have knee pain

846
00:40:30,080 --> 00:40:32,640
Speaker 4: I've had for years, you know, like this is a

847
00:40:32,680 --> 00:40:35,600
Speaker 4: serious thing. There's no way these couple little stretches and

848
00:40:35,719 --> 00:40:37,480
Speaker 4: these couple little things you're giving me to do on

849
00:40:37,560 --> 00:40:39,799
Speaker 4: my living floor living room floor are going to make

850
00:40:39,840 --> 00:40:41,880
Speaker 4: a difference in my knee pain. And I think she

851
00:40:42,320 --> 00:40:46,600
Speaker 4: hurt her and she religiously did his prescription, and within

852
00:40:46,719 --> 00:40:48,560
Speaker 4: like twenty four hours, her knee pain was gone. And

853
00:40:48,680 --> 00:40:51,880
Speaker 4: never returned. And and but what that gave her was

854
00:40:51,960 --> 00:40:55,520
Speaker 4: sort of a strategy where Okay, she has had shoulder

855
00:40:55,560 --> 00:40:58,600
Speaker 4: pain since I've since known her, and she said she's

856
00:40:58,840 --> 00:41:01,240
Speaker 4: she It changed him into to think, Okay, I actually

857
00:41:01,320 --> 00:41:03,560
Speaker 4: do have some tools here where I can take a

858
00:41:03,680 --> 00:41:05,600
Speaker 4: crack of trying to work on myself. And before I

859
00:41:05,719 --> 00:41:07,719
Speaker 4: go get an MRI and a cat scan and twenty

860
00:41:07,760 --> 00:41:09,880
Speaker 4: seven images and spend all my money on pets and

861
00:41:09,960 --> 00:41:13,200
Speaker 4: cars and all these people, Hey, I have some simple

862
00:41:13,239 --> 00:41:14,839
Speaker 4: tools I can do here on my living room floor

863
00:41:14,880 --> 00:41:17,160
Speaker 4: that can really make a difference in how I feel,

864
00:41:17,239 --> 00:41:19,440
Speaker 4: and especially sort of get rid of a lot of

865
00:41:19,480 --> 00:41:22,360
Speaker 4: that nagging pain and injury. And then the and we

866
00:41:22,440 --> 00:41:25,560
Speaker 4: could tell that Lisa story multiplied by thousands of people

867
00:41:25,600 --> 00:41:29,279
Speaker 4: who've actually, you know, attempted to do our works in

868
00:41:29,440 --> 00:41:32,600
Speaker 4: tens of thousands as a way to relieve their sort

869
00:41:32,600 --> 00:41:35,680
Speaker 4: of nagging pain and injury. The other story I'll tell

870
00:41:35,840 --> 00:41:38,239
Speaker 4: is that you know, as we all know, back pain

871
00:41:38,400 --> 00:41:41,160
Speaker 4: is a gigantic problem in this country, and you know

872
00:41:41,680 --> 00:41:43,879
Speaker 4: a reason why there are so many lost work days,

873
00:41:43,920 --> 00:41:46,840
Speaker 4: and you know it's a it's an economic disaster. And

874
00:41:47,320 --> 00:41:49,080
Speaker 4: Kelly sees a lot of people and has seen a

875
00:41:49,120 --> 00:41:51,000
Speaker 4: lot of people for back pain, and you know, by

876
00:41:51,080 --> 00:41:52,799
Speaker 4: way of context, he's one of the most sought after

877
00:41:52,840 --> 00:41:55,440
Speaker 4: physical therapists in the world, and you know, people are

878
00:41:55,480 --> 00:41:57,520
Speaker 4: willing to fly across the country to see him, you know,

879
00:41:57,560 --> 00:42:00,399
Speaker 4: when they're at their wits end. And I think people

880
00:42:00,440 --> 00:42:03,960
Speaker 4: would be surprised to learn that there are a couple

881
00:42:04,040 --> 00:42:07,640
Speaker 4: of really simple things Kelly does with every back pain patient.

882
00:42:07,680 --> 00:42:09,800
Speaker 4: You know, I think maybe they think he's a magician

883
00:42:09,840 --> 00:42:11,160
Speaker 4: and he's going to put on his hat and he's

884
00:42:11,200 --> 00:42:13,560
Speaker 4: going to get all these super secret special tools and

885
00:42:13,840 --> 00:42:16,680
Speaker 4: you know, rub his hands together, and that that's how

886
00:42:16,719 --> 00:42:18,440
Speaker 4: he's going to fix them. Turns out the things he

887
00:42:18,560 --> 00:42:21,719
Speaker 4: does are really simple. I mean, he prescribes anyone with

888
00:42:21,800 --> 00:42:24,759
Speaker 4: low back pain to walk more, aka move more.

889
00:42:25,160 --> 00:42:27,120
Speaker 3: He teaches them how to breathe.

890
00:42:27,560 --> 00:42:31,959
Speaker 1: And different kind of movement of the spine, teaches.

891
00:42:31,640 --> 00:42:35,759
Speaker 4: Them how to gain back some range of motion and

892
00:42:35,800 --> 00:42:39,799
Speaker 4: their hips because oftentimes people who are suffering from low

893
00:42:39,880 --> 00:42:42,680
Speaker 4: back pain have super tight hips and that can be

894
00:42:42,760 --> 00:42:45,759
Speaker 4: a contributor to their low back pain. And so you know,

895
00:42:45,840 --> 00:42:48,360
Speaker 4: I think again people might think Kelly is going to

896
00:42:48,400 --> 00:42:51,920
Speaker 4: be employing these you know, crazy insane, super technical tools

897
00:42:51,960 --> 00:42:54,320
Speaker 4: that only Kelly Starrett would know because he's Kelly Starret.

898
00:42:54,520 --> 00:42:56,800
Speaker 4: And turns out he's doing these really basic things. And

899
00:42:56,880 --> 00:42:59,320
Speaker 4: the reason he's doing that is because it actually works.

900
00:42:59,640 --> 00:43:02,160
Speaker 4: It works for a lot of people to make themselves

901
00:43:02,200 --> 00:43:05,040
Speaker 4: feel better. And also there are things that you know,

902
00:43:05,160 --> 00:43:07,960
Speaker 4: he can prescribe that people can then go do at

903
00:43:08,040 --> 00:43:11,120
Speaker 4: home on their own, you know, in their neighborhood, on

904
00:43:11,200 --> 00:43:13,719
Speaker 4: their living room floor. Yeah, and I love that that

905
00:43:13,960 --> 00:43:16,840
Speaker 4: sentence that you said before, pain is a request for change.

906
00:43:16,920 --> 00:43:19,839
Speaker 4: I think that's so often, as you described, we get

907
00:43:19,880 --> 00:43:21,920
Speaker 4: in this place where we just expect that a certain

908
00:43:22,000 --> 00:43:24,920
Speaker 4: level of pain is quote unquote normal. But what is

909
00:43:25,360 --> 00:43:28,439
Speaker 4: true here and what we're getting to is that pain

910
00:43:28,640 --> 00:43:31,360
Speaker 4: is never normal. And so that concept again pain is

911
00:43:31,400 --> 00:43:34,080
Speaker 4: a request for a change, is something that's really really

912
00:43:34,160 --> 00:43:34,880
Speaker 4: sticking with me.

913
00:43:35,840 --> 00:43:36,440
Speaker 3: I do know.

914
00:43:36,800 --> 00:43:39,520
Speaker 2: In addition to as we're talking about the importance of

915
00:43:39,600 --> 00:43:44,000
Speaker 2: incorporating different mobility work into your every day, there are

916
00:43:44,160 --> 00:43:46,560
Speaker 2: some other things that we can be mindful of that

917
00:43:46,680 --> 00:43:49,160
Speaker 2: we started to chat a little bit about that can

918
00:43:49,239 --> 00:43:51,440
Speaker 2: really help your overall mobility.

919
00:43:51,520 --> 00:43:54,160
Speaker 3: I see you both chugging water as we're doing this interview.

920
00:43:54,280 --> 00:43:57,920
Speaker 2: Hydration is without a doubt a great place for us

921
00:43:57,960 --> 00:43:59,239
Speaker 2: to jump off in that discussion.

922
00:44:00,280 --> 00:44:03,480
Speaker 1: Yeah, it's you know, what we're trying to do is

923
00:44:04,080 --> 00:44:09,719
Speaker 1: appreciate that people leave lead complex, busy lives, and so

924
00:44:10,239 --> 00:44:15,160
Speaker 1: any secret squirrel ninja intervention we come up with is

925
00:44:15,280 --> 00:44:17,440
Speaker 1: only as good as how does this fit in the

926
00:44:17,560 --> 00:44:21,680
Speaker 1: context of a busy working mother or a single dad

927
00:44:22,160 --> 00:44:24,759
Speaker 1: or you know, how, how and ware are we going

928
00:44:24,840 --> 00:44:27,759
Speaker 1: to put all of these behaviors? And so really, I

929
00:44:27,840 --> 00:44:30,400
Speaker 1: think the first thing that we tried to do is

930
00:44:30,800 --> 00:44:32,759
Speaker 1: in the book Built to Move based on our work,

931
00:44:33,360 --> 00:44:36,880
Speaker 1: you know, working with the Marine Aviation Weapons Tactical School,

932
00:44:37,160 --> 00:44:40,239
Speaker 1: is really saying, where do these you know, soldiers in

933
00:44:40,320 --> 00:44:43,200
Speaker 1: this really stressful time have any agency or control.

934
00:44:42,920 --> 00:44:43,600
Speaker 3: Of their bodies?

935
00:44:44,239 --> 00:44:47,279
Speaker 1: And we apply again, apply that same theory. If I'm

936
00:44:47,440 --> 00:44:49,359
Speaker 1: you know, Julia and I you know, we don't get

937
00:44:49,360 --> 00:44:51,480
Speaker 1: to exercise all day. We probably have jobs that look

938
00:44:51,520 --> 00:44:53,680
Speaker 1: like everyone else. We have meetings, we are on zoom

939
00:44:53,680 --> 00:44:56,320
Speaker 1: a lot, we work our laptops a lot, and we

940
00:44:56,480 --> 00:44:58,759
Speaker 1: talk about this thing. But our business is the same thing,

941
00:44:58,800 --> 00:45:02,200
Speaker 1: whether we're making widgets or leather aprons there and mustache

942
00:45:02,280 --> 00:45:05,439
Speaker 1: wax and Brooklyn, or we're we're talking about stretching. It's

943
00:45:05,440 --> 00:45:10,040
Speaker 1: the same thing. So number one is thinking critically about

944
00:45:10,080 --> 00:45:13,440
Speaker 1: where do people have control, and number two helping them

945
00:45:13,560 --> 00:45:18,040
Speaker 1: establish benchmarks. I think that's really, you know, important. When

946
00:45:18,120 --> 00:45:20,520
Speaker 1: your child has or you have a fever.

947
00:45:21,080 --> 00:45:21,680
Speaker 3: We know what to do.

948
00:45:21,800 --> 00:45:23,640
Speaker 1: We're gonna cool you off, and we're gonna give you

949
00:45:23,719 --> 00:45:25,279
Speaker 1: some tile and all, and we're gonna watch your fever,

950
00:45:25,360 --> 00:45:27,319
Speaker 1: and if your fever goes above one oh four, we're

951
00:45:27,320 --> 00:45:29,640
Speaker 1: gonna call the doctrine and get what's next. Right, We're

952
00:45:29,640 --> 00:45:32,799
Speaker 1: gonna watch that. But we have gotten comfortable saying, hey,

953
00:45:32,880 --> 00:45:34,839
Speaker 1: fever's one two one or three one four, Okay, let's

954
00:45:34,920 --> 00:45:37,360
Speaker 1: keeping on it. Then we say, hey, I need to

955
00:45:37,400 --> 00:45:40,400
Speaker 1: get some help afterwards. So if we're comfortable with that

956
00:45:40,520 --> 00:45:44,360
Speaker 1: level of physiology, we should be comfortable with also establishing

957
00:45:44,440 --> 00:45:49,920
Speaker 1: some benchmarks around sleep or getting enough protein or walking

958
00:45:50,120 --> 00:45:53,600
Speaker 1: enough to decongest. And then we be clear we treat

959
00:45:53,719 --> 00:45:56,080
Speaker 1: walking not as a form of exercise. It can be

960
00:45:56,160 --> 00:45:59,880
Speaker 1: great exercise and activity. We think walking is as vital

961
00:46:00,120 --> 00:46:05,400
Speaker 1: to the human health system as sleep, as nutrition, as relationships.

962
00:46:05,920 --> 00:46:08,759
Speaker 1: That's how vital this is. And so when we tell

963
00:46:08,800 --> 00:46:10,920
Speaker 1: people walk more, people like, yeah, I walk more when

964
00:46:10,920 --> 00:46:13,719
Speaker 1: I'm like, did you walk this much? Can you prove

965
00:46:13,800 --> 00:46:15,279
Speaker 1: that you walk this much? Can you show me you

966
00:46:15,360 --> 00:46:18,319
Speaker 1: slept this much? Then we start to really level up

967
00:46:18,840 --> 00:46:22,120
Speaker 1: and have an honest conversation about some of the aspects

968
00:46:22,400 --> 00:46:25,719
Speaker 1: that influence my body's ability to move and to move

969
00:46:25,880 --> 00:46:27,520
Speaker 1: often and to move in a painful way.

970
00:46:27,920 --> 00:46:30,360
Speaker 4: Yeah, and I just want to add a couple of

971
00:46:30,400 --> 00:46:33,480
Speaker 4: things on this this walking piece, because I will say,

972
00:46:34,200 --> 00:46:36,680
Speaker 4: for our part, you know, we're known as the movement

973
00:46:36,719 --> 00:46:40,160
Speaker 4: and mobility people, and I honestly think if we do

974
00:46:40,320 --> 00:46:42,239
Speaker 4: one thing in this world, which is get people to

975
00:46:42,360 --> 00:46:44,760
Speaker 4: walk more like, we will have done a great service

976
00:46:44,960 --> 00:46:47,920
Speaker 4: to this country into overall health. You know, I mean

977
00:46:48,080 --> 00:46:50,160
Speaker 4: all of the behaviors that we recommend in our book,

978
00:46:50,239 --> 00:46:52,600
Speaker 4: and you know, generatingly our lives we think are important

979
00:46:52,640 --> 00:46:55,160
Speaker 4: and maybe none more you know more than the other.

980
00:46:55,600 --> 00:46:57,799
Speaker 4: But you know, because we've been talking a bit about

981
00:46:57,840 --> 00:47:01,080
Speaker 4: mobility and you know, nagging an injury and how people

982
00:47:01,160 --> 00:47:03,320
Speaker 4: can you know, help themselves feel better. One of the

983
00:47:03,480 --> 00:47:06,840
Speaker 4: best ways people can help themselves feel better is by walking.

984
00:47:06,880 --> 00:47:09,239
Speaker 4: I mean walking takes your body through a bunch of

985
00:47:09,320 --> 00:47:11,880
Speaker 4: these key ranges of motion. It's the way the body

986
00:47:12,000 --> 00:47:15,480
Speaker 4: decongests itself. There's so many things that are amazing about

987
00:47:15,520 --> 00:47:18,560
Speaker 4: walking that aren't about exercise.

988
00:47:19,440 --> 00:47:22,719
Speaker 3: To people interact with plasticity.

989
00:47:23,080 --> 00:47:25,040
Speaker 4: I mean, I you know, I don't know what it

990
00:47:25,120 --> 00:47:26,680
Speaker 4: was like for you and COVID and if you were

991
00:47:26,719 --> 00:47:28,800
Speaker 4: in Brooklyn at that time, but you know, I have

992
00:47:28,880 --> 00:47:30,360
Speaker 4: a lot of friends who lived in New York, and

993
00:47:30,400 --> 00:47:33,760
Speaker 4: I think one of the most difficult things about COVID

994
00:47:33,840 --> 00:47:36,440
Speaker 4: for New Yorkers is you You are a walking culture.

995
00:47:36,719 --> 00:47:39,000
Speaker 4: People are used to walking and moving and you know,

996
00:47:39,640 --> 00:47:42,000
Speaker 4: spending time outside and moving their bodies, and that was

997
00:47:42,160 --> 00:47:43,840
Speaker 4: all of a sudden taken away from people. And I

998
00:47:43,880 --> 00:47:45,080
Speaker 4: think it was a real shock. You know, for the

999
00:47:45,120 --> 00:47:47,200
Speaker 4: rest of us, nobody was moving anyway, so we didn't

1000
00:47:47,239 --> 00:47:49,680
Speaker 4: notice that part of it. But but yeah, just this,

1001
00:47:49,880 --> 00:47:53,480
Speaker 4: you know, this walking piece is so critical. It's such

1002
00:47:53,480 --> 00:47:56,040
Speaker 4: an important part of being a human, and it has

1003
00:47:56,080 --> 00:47:58,799
Speaker 4: all these amazing down downstream impas.

1004
00:47:59,120 --> 00:48:02,440
Speaker 1: Waxing about all these important things. If I want to

1005
00:48:02,560 --> 00:48:06,040
Speaker 1: eat more ice cream and be less gross for my wife,

1006
00:48:06,280 --> 00:48:07,920
Speaker 1: one of the ways that I can do both of

1007
00:48:07,960 --> 00:48:11,680
Speaker 1: those things is by walking more. It's zoned two cardio.

1008
00:48:12,000 --> 00:48:14,160
Speaker 1: It allows me to burn a whole bunch of calories

1009
00:48:14,160 --> 00:48:16,680
Speaker 1: in the background. If I take one person who walks

1010
00:48:17,000 --> 00:48:19,880
Speaker 1: eight thousand steps a day, seven days a week, and

1011
00:48:19,960 --> 00:48:22,399
Speaker 1: the person who smashes themselves on the peloton for four

1012
00:48:22,480 --> 00:48:25,840
Speaker 1: hours gets four hours a week. Guess which person burns

1013
00:48:26,080 --> 00:48:29,640
Speaker 1: way more calories over the time, right, what You're right?

1014
00:48:29,719 --> 00:48:32,440
Speaker 1: If you guessed walking, that's it. And so suddenly we've

1015
00:48:32,480 --> 00:48:35,520
Speaker 1: got weight loss control thrown in there. We've got time

1016
00:48:35,600 --> 00:48:37,319
Speaker 1: for Julie and I to talk about our day as

1017
00:48:37,360 --> 00:48:39,600
Speaker 1: we kind of walk around a little bit and decompress.

1018
00:48:39,680 --> 00:48:43,800
Speaker 1: So there's so many innstantly benefits, and I think not

1019
00:48:43,920 --> 00:48:46,560
Speaker 1: to hijack this, but one of the problems with sort

1020
00:48:46,600 --> 00:48:48,840
Speaker 1: of our modern brain selves is that we're so obsessed

1021
00:48:48,880 --> 00:48:51,600
Speaker 1: with a single intervention. If I take this turmeric, then

1022
00:48:51,680 --> 00:48:53,960
Speaker 1: it's the CBD latte is going to change my life.

1023
00:48:54,000 --> 00:48:56,440
Speaker 1: And what we need to understand is that all of

1024
00:48:56,640 --> 00:49:00,640
Speaker 1: our bodies and our brains are systems, complex systems, and

1025
00:49:00,880 --> 00:49:04,319
Speaker 1: all of these behaviors interact. If you have a hard

1026
00:49:04,360 --> 00:49:06,920
Speaker 1: time falling asleep, one of the first things we'll suggest

1027
00:49:07,120 --> 00:49:10,600
Speaker 1: is upping your step count, because you'll accumulate enough non

1028
00:49:10,680 --> 00:49:14,320
Speaker 1: exercise activity fatigue that lo and behold, you'll fall asleep

1029
00:49:14,400 --> 00:49:16,680
Speaker 1: and if you fall asleep and stay asleep, Guess what

1030
00:49:17,120 --> 00:49:18,400
Speaker 1: next day you feel a little bit better, want to

1031
00:49:18,440 --> 00:49:21,040
Speaker 1: move more right, So you have to understand all of

1032
00:49:21,120 --> 00:49:25,319
Speaker 1: these things interact very tightly. And that's why Juliette kind

1033
00:49:25,320 --> 00:49:28,400
Speaker 1: of hinted at there's no one thing that is everything.

1034
00:49:28,640 --> 00:49:29,640
Speaker 1: Everything is the one thing.

1035
00:49:30,200 --> 00:49:32,759
Speaker 2: There is no one thing that is everything. I love that,

1036
00:49:32,960 --> 00:49:35,120
Speaker 2: And you know, there's so many good points here. You're

1037
00:49:35,120 --> 00:49:37,919
Speaker 2: definitely inspiring. Make me to get up and take a walk.

1038
00:49:38,280 --> 00:49:42,280
Speaker 2: After this call, I feel as though we've really really

1039
00:49:42,480 --> 00:49:45,080
Speaker 2: gone through a bunch of different highlights as to why

1040
00:49:45,120 --> 00:49:48,120
Speaker 2: it's important to include mobility into your life, what mobility

1041
00:49:48,200 --> 00:49:50,200
Speaker 2: can do for you, how to figure out whether or

1042
00:49:50,280 --> 00:49:53,520
Speaker 2: not you have limited mobility, and different aspects that you

1043
00:49:53,560 --> 00:49:55,359
Speaker 2: can integrate into your life so that you can better

1044
00:49:55,520 --> 00:49:59,080
Speaker 2: your own personal mobility. Is there anything glaring that we

1045
00:49:59,320 --> 00:50:01,760
Speaker 2: have missed in the last forty five minutes.

1046
00:50:02,880 --> 00:50:05,000
Speaker 3: I don't think so. I mean, this is we covered

1047
00:50:05,000 --> 00:50:05,279
Speaker 3: a lot.

1048
00:50:05,960 --> 00:50:11,719
Speaker 1: The keystone is sleep. We cannot tell enough that so

1049
00:50:12,000 --> 00:50:16,239
Speaker 1: many things improve when we sleep. And we're saying, is hey,

1050
00:50:16,719 --> 00:50:21,719
Speaker 1: every sleep research, every Mayo clinic, every Health Sleep Foundation

1051
00:50:21,960 --> 00:50:24,080
Speaker 1: says if you're an adult, we really want to get

1052
00:50:24,360 --> 00:50:27,600
Speaker 1: seven to eight minimum, and if you're trying to wait

1053
00:50:27,719 --> 00:50:31,000
Speaker 1: for it, go fast, change your body composition, gain muscle,

1054
00:50:31,040 --> 00:50:34,439
Speaker 1: win a world championship. It's covered from surgery, it's over eight.

1055
00:50:34,920 --> 00:50:37,439
Speaker 1: And so really what we find is when we're people

1056
00:50:37,480 --> 00:50:40,319
Speaker 1: are being dishonest about their sleep. They're drinking caffeine way

1057
00:50:40,360 --> 00:50:42,880
Speaker 1: too late, they're eating way too late, they're drinking too

1058
00:50:42,960 --> 00:50:46,759
Speaker 1: much alcohol, they're on their phones. Their sleep has been

1059
00:50:46,920 --> 00:50:49,680
Speaker 1: encroached into five and six hours. And what we know

1060
00:50:49,840 --> 00:50:51,560
Speaker 1: is you're a human being. You can buffer that, but

1061
00:50:51,680 --> 00:50:53,200
Speaker 1: you're not going to be as great as you could be.

1062
00:50:53,480 --> 00:50:54,920
Speaker 1: And I think that's one of the things that we're

1063
00:50:55,000 --> 00:50:57,040
Speaker 1: really trying to help people understand is that if you

1064
00:50:57,160 --> 00:50:59,399
Speaker 1: want to start to sort a lot of these things out,

1065
00:50:59,840 --> 00:51:02,839
Speaker 1: just say, hey, when I have some control, I'm going

1066
00:51:02,880 --> 00:51:04,360
Speaker 1: to control that. When I don't have control, I'm not

1067
00:51:04,400 --> 00:51:06,239
Speaker 1: going to stress. But when I can control, I'm gonna

1068
00:51:06,239 --> 00:51:06,960
Speaker 1: come back around.

1069
00:51:06,760 --> 00:51:08,560
Speaker 3: To kind of come back around.

1070
00:51:08,719 --> 00:51:11,919
Speaker 2: Juliette and Kelly Starret, thanks so much for your time today.

1071
00:51:11,960 --> 00:51:14,640
Speaker 2: For the hurdlers that don't follow along with you just yet,

1072
00:51:14,800 --> 00:51:16,439
Speaker 2: how do they do so? How do they follow along

1073
00:51:16,480 --> 00:51:18,160
Speaker 2: with you? Tell us whether they can get your book

1074
00:51:18,280 --> 00:51:19,080
Speaker 2: all the details.

1075
00:51:19,960 --> 00:51:22,440
Speaker 4: Sure, our book is at built to Moove dot Com

1076
00:51:22,600 --> 00:51:25,880
Speaker 4: or Amazon or anywhere where people buy books. We can

1077
00:51:25,920 --> 00:51:28,680
Speaker 4: be found at the Ready State on all the social

1078
00:51:28,800 --> 00:51:31,640
Speaker 4: media channels, and I am at Juliette star At if

1079
00:51:31,640 --> 00:51:33,800
Speaker 4: you want a little bit of a more personal insight

1080
00:51:33,880 --> 00:51:38,320
Speaker 4: into family life, kids, you know what we're doing as humans.

1081
00:51:39,760 --> 00:51:42,200
Speaker 2: As humans, I'm over at Emily a Body and at

1082
00:51:42,280 --> 00:51:46,160
Speaker 2: Hurdle Podcasts. Another hurdle conquered. Catch you guys next time.

1083
00:52:00,080 --> 00:52:00,279
Speaker 1: Yeah,