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#HURDLEMOMENT: Defining Mobility & Why It's Important With Kelly & Juliet Starrett · Hurdle with Emily Abbate

• 0:00
  Speaker 1: The goal is to leave your apartment, leave your gym,
• 0:03
  Speaker 1: leave your house, leave your spin class, and go be
• 0:06
  Speaker 1: a more rad, self actualized human who's also durable, who
• 0:09
  Speaker 1: can take some hits and isn't so fragile.
• 0:25
  Speaker 2: Hey everyone, Emily Abadi here, you are listening to another
• 0:29
  Speaker 2: installment of Hurdle Moment from Hurdle, a wellness focused podcast
• 0:33
  Speaker 2: where I connect with everyone from your favorite athletes to
• 0:35
  Speaker 2: top experts and industry CEOs about their highest highs, toughest moments,
• 0:40
  Speaker 2: and everything in between. We all go through hurdles in life,
• 0:43
  Speaker 2: and my goal through these discussions is to empower you
• 0:46
  Speaker 2: to better navigate yours and move with intention so that
• 0:50
  Speaker 2: you can stride towards your own big potential and of
• 0:53
  Speaker 2: course have some fun along the way.
• 0:57
  Speaker 3: You know, I cannot.
• 0:58
  Speaker 2: Believe that it took me this law to get the
• 1:00
  Speaker 2: Starrets on the show, and this is completely on me. Today,
• 1:06
  Speaker 2: I am having Kelly Starrett and his wife Juliette in to.
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  Speaker 3: Talk all things mobility.
• 1:12
  Speaker 2: For those of you that are unfamiliar with them, Kelly
• 1:16
  Speaker 2: is a doctor of physical therapy. His wife Juliette a
• 1:19
  Speaker 2: world champion athletes as well as a New York Times
• 1:23
  Speaker 2: best selling author, and they are here, like I said,
• 1:27
  Speaker 2: to chat about how we can move our body.
• 1:31
  Speaker 3: As it should move.
• 1:33
  Speaker 2: For today's episode, they define what mobility is, how you
• 1:37
  Speaker 2: can tell or decipher whether or not you have limited mobility,
• 1:42
  Speaker 2: and if you do, which spoiler alert you probably.
• 1:46
  Speaker 3: You probably do what you can do about it. Why
• 1:49
  Speaker 3: is mobility important?
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  Speaker 2: How can we focus more on it in our every
• 1:53
  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
• 2:01
  Speaker 2: well being?
• 2:02
  Speaker 3: We get into all of that today.
• 2:05
  Speaker 2: Plus I love hearing the story of not only how
• 2:07
  Speaker 2: they met, but how they've built this business and what
• 2:10
  Speaker 2: they've learned over the last decade plus of creating this
• 2:15
  Speaker 2: content helping individuals all over the world move better. Two
• 2:20
  Speaker 2: other things to fall out if you haven't read Tim
• 2:23
  Speaker 2: Ferriss's book Tools of Titans.
• 2:25
  Speaker 3: I really loved Kelly's chapter in there.
• 2:27
  Speaker 2: And then beyond that, Kelly and Juliette recently released their
• 2:32
  Speaker 2: newest book, Built to Move, The ten essential Habits to
• 2:35
  Speaker 2: help you move freely and live fully. I'm going to
• 2:38
  Speaker 2: link to that in the show notes. Definitely check it out.
• 2:43
  Speaker 2: Make sure you're following along with us over on social it's.
• 2:46
  Speaker 3: At Hurdle podcast.
• 2:47
  Speaker 2: I myself, I'm over at Emily Avadi And with that,
• 2:51
  Speaker 2: let's get to it.
• 2:53
  Speaker 3: Let's get to hurdling today.
• 3:01
  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
• 3:07
  Speaker 3: having us.
• 3:08
  Speaker 2: Sorry, it's very rare that I sit down with two
• 3:10
  Speaker 2: people at once, especially remotely, but your setup makes this
• 3:14
  Speaker 2: feasible for us.
• 3:16
  Speaker 1: Well, thank you very much.
• 3:17
  Speaker 3: Yeah.
• 3:20
  Speaker 1: You know, there's an old saying, if you want something done,
• 3:22
  Speaker 1: give it to a busy man. That's what they say.
• 3:24
  Speaker 3: Oh yeah, exactly exactly that.
• 3:25
  Speaker 1: Well, our podcast director just shut knives at me through
• 3:27
  Speaker 1: your eyes.
• 3:30
  Speaker 3: So excited to have you both on Hurdle today.
• 3:32
  Speaker 2: For those of you that aren't familiar with Kelly and Juliet,
• 3:36
  Speaker 2: Kelly is a physical therapist. His wife, Juliette is the
• 3:40
  Speaker 2: founder and CEO over at the Ready State. Again, so
• 3:43
  Speaker 2: happy to have you both here. We're excited to chat
• 3:46
  Speaker 2: away today. I'm having you in to talk about mobility
• 3:49
  Speaker 2: and all things movement. But before we dive into the hows,
• 3:52
  Speaker 2: the watts, the ifs, the whatevers, I'd love to hear
• 3:55
  Speaker 2: a little bit about you and how this dynamic do
• 3:58
  Speaker 2: you got to a place where you are making movement
• 4:02
  Speaker 2: your daily bread, so talk to us about it.
• 4:04
  Speaker 4: Holy moly, oh man, that is a where should we start?
• 4:07
  Speaker 3: You start?
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  Speaker 1: It's when I was a wee lad. I met Juliette
• 4:12
  Speaker 1: at the World Whitewater Championships in Chile. She was on
• 4:15
  Speaker 1: the US women's team. I was on the men's team,
• 4:17
  Speaker 1: and so imagine if you've never been to a World
• 4:21
  Speaker 1: championship event, It's everyone is jacked, everyone is tan, everyone
• 4:25
  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
• 4:30
  Speaker 1: was like, so, you know, tell me about yourself because
• 4:32
  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
• 4:43
  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,
• 4:59
  Speaker 1: and Juliette's team paddled up and saved us. That's the
• 5:02
  Speaker 1: short story. The backstory, of course, is that I had
• 5:05
  Speaker 1: to pay my friends to flip so that we could
• 5:08
  Speaker 1: Juliette could come down and have this feeling that honestly,
• 5:10
  Speaker 1: Juliette saved me. And at that time I had just
• 5:13
  Speaker 1: retired from the US can Do and Kayak team. I
• 5:15
  Speaker 1: was living in Durango, Colorado. Julett lived in San Francisco,
• 5:19
  Speaker 1: and as they say, sass la femme followed the woman.
• 5:21
  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
• 5:35
  Speaker 1: had in my life. That she was loved to ski,
• 5:38
  Speaker 1: loved to bike, loved to paddle, loved to train, love
• 5:41
  Speaker 1: to do all these things. And so I would say
• 5:44
  Speaker 1: the history of our love relationship very much is attached
• 5:48
  Speaker 1: to play, exercise, training, all of those things. And so
• 5:52
  Speaker 1: we had real commonality of language. And it's interesting is
• 5:55
  Speaker 1: you know, I say this sometimes, but wherever I travel
• 5:59
  Speaker 1: around the globe to teach those people who are engaged
• 6:03
  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,
• 6:10
  Speaker 1: how Juliette handled competition and stress. So imagine seeing someone
• 6:15
  Speaker 1: at the most stressful event in their lives and still
• 6:18
  Speaker 1: being like that person's rad and so you can jump
• 6:22
  Speaker 1: through the hoops, a little bit of grad school, having babies,
• 6:25
  Speaker 1: being an entrepreneur together. Last thing I'll say before it
• 6:28
  Speaker 1: turned over, Jay Stars, we were both river guides for
• 6:30
  Speaker 1: a long time before we met each other, and so
• 6:33
  Speaker 1: we had a model of service and a model sort
• 6:36
  Speaker 1: of of taking care of our community as guides. That
• 6:40
  Speaker 1: also really gave us common language. So that is the
• 6:43
  Speaker 1: basis of and really the root of how all these
• 6:46
  Speaker 1: other businesses have grown.
• 6:48
  Speaker 4: Yeah, and I'll just take it from that point of
• 6:50
  Speaker 4: us meeting and try to connect it to I think
• 6:54
  Speaker 4: your overall question, which is how did we get into
• 6:56
  Speaker 4: you know, caring about movement and helping people move more
• 7:00
  Speaker 4: and be mobile as a profession. And you know, I
• 7:02
  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
• 7:09
  Speaker 4: went to physical therapy school. And we had this sort
• 7:12
  Speaker 4: of like what we describe as like a dark period
• 7:14
  Speaker 4: in our health and fitness journey. How many athletes have
• 7:18
  Speaker 4: this experience, Yeah, and we we just didn't really know
• 7:21
  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
• 7:31
  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
• 7:42
  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
• 7:47
  Speaker 1: this isn't two thousand, two thousand and one. It really
• 7:50
  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
• 8:12
  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
• 8:19
  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
• 9:46
  Speaker 4: having some tools to be able to kind of work
• 9:48
  Speaker 4: on their own body at home or before or after
• 9:51
  Speaker 4: their workout at the gym. And so I think he
• 9:53
  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
• 9:58
  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
• 10:05
  Speaker 4: that turned into our company Mobility WAD, which we rebranded
• 10:10
  Speaker 4: in twenty nineteen to be the Ready State. But you know,
• 10:12
  Speaker 4: what we're doing now is you know, really trying to
• 10:16
  Speaker 4: create tools and protocols and procedures for people to be
• 10:21
  Speaker 4: able to really take a crack at working on their
• 10:23
  Speaker 4: own nagging pain and injury on their own you know,
• 10:26
  Speaker 4: their own stiffness, you know. Do We offer a lot
• 10:29
  Speaker 4: of guided movement and mobility drills and so really our
• 10:31
  Speaker 4: mission is to help people move more and feel better
• 10:34
  Speaker 4: in their bodies. And that's what we're trying to do
• 10:37
  Speaker 4: now professionally and have been for the last you know,
• 10:39
  Speaker 4: number of years.
• 10:40
  Speaker 3: Definitely.
• 10:41
  Speaker 2: So the word WOD standing for a workout of the day,
• 10:45
  Speaker 2: made famous by CrossFit speak the rebranding to the Ready State,
• 10:49
  Speaker 2: the goal for that being to make it feel more
• 10:51
  Speaker 2: accessible to individuals that weren't solely focused in on CrossFit.
• 10:56
  Speaker 4: Yeah, I mean, you're exactly right. There are two parts
• 10:57
  Speaker 4: of that. I mean, I will say that we were
• 10:59
  Speaker 4: the first we CrossFit invented the term WOD for workout
• 11:03
  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
• 11:08
  Speaker 4: form of mobility WOED. And you know, I will say
• 11:12
  Speaker 4: that everybody uses the word mobility now and I'm going
• 11:15
  Speaker 4: to give Kelly some props right now. Kelly actually is
• 11:17
  Speaker 4: solely responsible for popularizing the use of the word mobility. Everybody,
• 11:23
  Speaker 4: everybody bandies it about, and it's sort of this weird
• 11:25
  Speaker 4: term that I think is poorly defined and not everybody
• 11:28
  Speaker 4: even understands what it is, but it's commonly understood. But
• 11:31
  Speaker 4: he was really the first person in the professional space
• 11:33
  Speaker 4: to say, hey, you know, I don't want to talk
• 11:35
  Speaker 4: about flexibility or stretching a range of motion, like I'm
• 11:37
  Speaker 4: going to use this word mobility. So he was like,
• 11:40
  Speaker 4: I am so clever. Mobility wowed right, And so that's
• 11:43
  Speaker 4: what we started at. But there were a variety of reasons,
• 11:45
  Speaker 4: and you picked up on one of the big ones,
• 11:47
  Speaker 4: which is, you know, we started off and we still
• 11:51
  Speaker 4: have a big following and CrossFit people, and those were
• 11:54
  Speaker 4: our original and core audience. But what we realized is
• 11:57
  Speaker 4: that the lessons that we were teaching through our work
• 12:00
  Speaker 4: really did apply way beyond the CrossFit community to really
• 12:05
  Speaker 4: anyone who wants to move their body and feel good
• 12:07
  Speaker 4: and you know, figure out how tools and strategies to
• 12:10
  Speaker 4: work on their own pain and nagging injury. And that
• 12:12
  Speaker 4: we really felt like the name mobility wad was limiting
• 12:16
  Speaker 4: us exactly as you said. The other problem that happened
• 12:19
  Speaker 4: at that time is there started to be like fifty
• 12:21
  Speaker 4: thousand other wads. I mean, I'm telling you there was
• 12:23
  Speaker 4: a faith wad where you could get a daily medical
• 12:26
  Speaker 4: divorce divorce watch every wad, you know. And then and
• 12:30
  Speaker 4: then a couple of our competitors launched into the scene
• 12:32
  Speaker 4: with companies that were blank WAED and we actually also
• 12:35
  Speaker 4: started to see a lot of confusion in the market.
• 12:37
  Speaker 4: You know, people were like, wait, who are you? Are
• 12:39
  Speaker 4: you ramwad, are you mobility woed whatever? So there was
• 12:41
  Speaker 4: there was just some general confusion. So there was a
• 12:44
  Speaker 4: variety of reasons. But we really actually felt like we
• 12:47
  Speaker 4: could cast a much wider net by having a name
• 12:50
  Speaker 4: that wasn't so niche and knowing that our work really
• 12:54
  Speaker 4: did apply to anyone who wants to feel good in
• 12:56
  Speaker 4: their body and not just to hardcore crossed an people.
• 12:59
  Speaker 1: What else say is for a long time, we would
• 13:03
  Speaker 1: go into these professional spaces NFL Olympics, you know, military,
• 13:08
  Speaker 1: and that was our living laboratory where we would test
• 13:10
  Speaker 1: our theories, test our ideas in sort of these really
• 13:13
  Speaker 1: gnarly environments and then try to take those lessons back
• 13:16
  Speaker 1: to our families and to our parents. And that has
• 13:19
  Speaker 1: always been ourmo is saying, how can we treat sport
• 13:24
  Speaker 1: like living laboratory and not just entertainment and circus because
• 13:28
  Speaker 1: certainly is that those things, but we are really putting
• 13:31
  Speaker 1: a lot of people under stress in those situations. And
• 13:34
  Speaker 1: the idea here is we can take best practice and
• 13:37
  Speaker 1: understanding working at the limits of human performance and literally
• 13:41
  Speaker 1: every single sport you can think of, Olympic canoeing, I
• 13:44
  Speaker 1: mean just esoteric sports too. You know, we had two
• 13:47
  Speaker 1: teams in the Major League or not Major League, but
• 13:50
  Speaker 1: in the World Cup right now using our app for
• 13:52
  Speaker 1: the Women's World Cup, and so we have all of
• 13:55
  Speaker 1: this information. But the mobility wide idea kept it still
• 14:00
  Speaker 1: in that idea performance and didn't allow us to sort
• 14:03
  Speaker 1: of consummate the idea of say, hey, our real goals
• 14:06
  Speaker 1: to try to transform society and to give people a
• 14:10
  Speaker 1: series of tools and ideas where they can make themselves
• 14:13
  Speaker 1: feel better and they can improve how they move and
• 14:16
  Speaker 1: restore their move and choice in their homes.
• 14:18
  Speaker 3: Yeah, I love that you jumped off with Olympic canoeing.
• 14:21
  Speaker 2: I also really loved the discovery early on for the
• 14:24
  Speaker 2: both of you as athletes. You know, we're talking about
• 14:28
  Speaker 2: world champions here as athletes, gaining the understanding that you
• 14:32
  Speaker 2: were in this place where you had pretty dialed in
• 14:35
  Speaker 2: sports specialization within your movement, and you wanted to expand
• 14:39
  Speaker 2: upon that. You wanted to be able to move in
• 14:42
  Speaker 2: different ways. Now you said that there can be all
• 14:45
  Speaker 2: sorts of wulkiness when it comes to understanding what mobility
• 14:49
  Speaker 2: really means.
• 14:49
  Speaker 3: I think this is a really great place for us
• 14:51
  Speaker 3: to jump off. So hit me with it. What is mobility?
• 14:57
  Speaker 1: Let me, Juliette's going to give you our updated version,
• 15:01
  Speaker 1: and then I'm going to give you a terrible technical
• 15:03
  Speaker 1: definition deal.
• 15:04
  Speaker 3: Yeah. Yeah.
• 15:05
  Speaker 4: So you know we've as we've been, you know, going
• 15:08
  Speaker 4: about talking about our book Built to Move, and as
• 15:10
  Speaker 4: we thought about writing this book, and you know, one
• 15:12
  Speaker 4: of the goals with it was to try to make
• 15:15
  Speaker 4: mobility and the idea of it and the practice of
• 15:17
  Speaker 4: it more.
• 15:18
  Speaker 3: Accessible to more people.
• 15:19
  Speaker 4: And and so in rethinking the definition, we've really come
• 15:23
  Speaker 4: to believe and say that we think mobility is the
• 15:26
  Speaker 4: ability to move freely in your body without pain, and importantly,
• 15:31
  Speaker 4: to be able to do the things you want to do.
• 15:34
  Speaker 3: Physically whatever that may mean to you.
• 15:36
  Speaker 1: So that may be in your family, or your job
• 15:39
  Speaker 1: or your recreation.
• 15:40
  Speaker 4: That may mean you want to be able to squat
• 15:42
  Speaker 4: down and garden because gardening is what you like to do.
• 15:44
  Speaker 4: And that may mean you want to do an iron
• 15:45
  Speaker 4: Man triathlon on the weekend because that may be what
• 15:47
  Speaker 4: you want to do. But you know, it turns out
• 15:49
  Speaker 4: most people want to move their bodies in certain ways
• 15:52
  Speaker 4: and everybody wants to feel good and be out of pain.
• 15:56
  Speaker 4: And so, you know, we've really sort of tried to
• 15:58
  Speaker 4: retweak the what we started in supple Leopard as a
• 16:01
  Speaker 4: really technical definition of mobility and maybe not totally accessible
• 16:05
  Speaker 4: definition of mobility and try to expand it to that.
• 16:08
  Speaker 4: But it's probably also important for Kelly to just you know,
• 16:12
  Speaker 4: deep dive a little bit on more technical.
• 16:14
  Speaker 1: Keep in mind that ultimately, who cares about your should
• 16:17
  Speaker 1: range of motion? It's about what you do with the
• 16:19
  Speaker 1: should range of motion that it matters, or what you
• 16:22
  Speaker 1: can't do right, you can't do it.
• 16:24
  Speaker 3: That's right.
• 16:24
  Speaker 1: I can't do my sport, I can't do my job
• 16:27
  Speaker 1: because my elbow hurts. It's important to understand that ultimately
• 16:34
  Speaker 1: it's always about empowering people to have the choice to
• 16:38
  Speaker 1: do what they want to do with their bodies. And
• 16:40
  Speaker 1: that's the expression. It's actually a problem in strengthen conditioning
• 16:43
  Speaker 1: and training and fitness, especially on Instagram right now. I mean,
• 16:47
  Speaker 1: if you go into the interwebs, you're like, well, I
• 16:49
  Speaker 1: guess the goal is to have shredded abs and be
• 16:51
  Speaker 1: super veiny and that's fitness, like I look good, right,
• 16:56
  Speaker 1: And we always forgot I think it's a natural amana.
• 17:00
  Speaker 1: We love exercise, we love the gym so much a
• 17:02
  Speaker 1: lot of people do that. They forgot that the reason
• 17:05
  Speaker 1: we were training was not just cardiovascular health and it
• 17:07
  Speaker 1: wasn't just for esthetics. Those are both good reasons. Because
• 17:11
  Speaker 1: we come from an athletic background, we actually were training
• 17:14
  Speaker 1: for a sport. We forgot the narrative a little bit
• 17:17
  Speaker 1: of why we're training. We're training so we can have
• 17:20
  Speaker 1: better lives. And there's a lot of richness in that
• 17:22
  Speaker 1: training practice. I can learn about nutrition and sleep, and
• 17:26
  Speaker 1: I can have a team and I show up and
• 17:28
  Speaker 1: delayed gratification and there's.
• 17:30
  Speaker 3: All of those skills and learning.
• 17:32
  Speaker 1: But ultimately is so that I could go into the
• 17:34
  Speaker 1: world and be a better human. I mean Socrates talked
• 17:37
  Speaker 1: about that a long time ago. So what we're ultimately
• 17:42
  Speaker 1: doing with the new definition of mobility is reminding people
• 17:45
  Speaker 1: that the goal is to leave your apartment, leave your gym,
• 17:49
  Speaker 1: leave your house, leave your spin class, and go be
• 17:51
  Speaker 1: a more rad self actualized human who's also durable, who
• 17:54
  Speaker 1: can take some hits and isn't so fragile. Our original
• 17:58
  Speaker 1: definition mobility was really about you do what you're supposed
• 18:02
  Speaker 1: to be able to do with your joints. What every
• 18:03
  Speaker 1: physical therapist says, but every physician, every orthopedic surgeon, we
• 18:07
  Speaker 1: all agree that the shoulders should have this much range
• 18:09
  Speaker 1: of motion, the hip should have this much range of
• 18:11
  Speaker 1: motion within maybe five degrees. Everyone agrees that's not the limiter.
• 18:16
  Speaker 1: What we really were trying to do in Supple Leopard
• 18:19
  Speaker 1: was give people tools to restore their native range of motion,
• 18:23
  Speaker 1: their natural range of motion, and the language to understand
• 18:27
  Speaker 1: what that control looked like. And I think when we
• 18:31
  Speaker 1: ultimately put that to the test, it was about, hey,
• 18:34
  Speaker 1: can we improve your wattage? Can we improve your poundage?
• 18:36
  Speaker 1: Can improve your time? When we got you into better
• 18:39
  Speaker 1: mechanical positions, oftentimes pain went away. That was a side effect,
• 18:43
  Speaker 1: but really it was about output, But Juliet in her
• 18:47
  Speaker 1: sort of wisdom and said, hey, output, what does that
• 18:50
  Speaker 1: really mean? It means that I can do what I
• 18:52
  Speaker 1: want to do with my family, I can do what
• 18:53
  Speaker 1: I can want to do with my friends, and occupy
• 18:56
  Speaker 1: the role I see for myself in my community.
• 18:59
  Speaker 3: Definitely.
• 19:00
  Speaker 2: So, knowing what we know now about this definition of
• 19:03
  Speaker 2: mobility and what it really is, why is it detrimental?
• 19:07
  Speaker 2: Then if someone does have limited mobility, and I would
• 19:10
  Speaker 2: almost argue that every single human in some aspect of
• 19:14
  Speaker 2: their body has limited mobility, Yeah, I.
• 19:17
  Speaker 4: Mean I think you know that there's going to be
• 19:19
  Speaker 4: the occasional person who who is extremely focused on it
• 19:23
  Speaker 4: and touches all those ranges of motion all the time.
• 19:26
  Speaker 3: But yeah, I think you're right.
• 19:27
  Speaker 4: I mean, those kind of people are the exception, not
• 19:29
  Speaker 4: the rule, especially because you know, we can talk about
• 19:31
  Speaker 4: this more as this podcast goes on. But I think
• 19:33
  Speaker 4: what we're obsessed with nowadays is the idea that are
• 19:38
  Speaker 4: you know, the key is changing our environments to make
• 19:42
  Speaker 4: it easy to make the right decisions. And you know,
• 19:44
  Speaker 4: unfortunately we all live in environments that make it very
• 19:47
  Speaker 4: difficult to make make the right decisions or at least
• 19:50
  Speaker 4: do the things we need to do with our bodies
• 19:52
  Speaker 4: to maintain our native range of motion. As Kelly says,
• 19:54
  Speaker 4: I mean, really the environment is set up against us
• 19:57
  Speaker 4: and against our native range of motion, so that that is,
• 20:00
  Speaker 4: you know, a difficult thing. And I lost the original
• 20:03
  Speaker 4: question in talking about but wait, why do you say that?
• 20:05
  Speaker 2: What is it about our environments that are set up
• 20:07
  Speaker 2: in this way that really are detrimental?
• 20:09
  Speaker 4: Well, I mean, I think first and foremost, we you know,
• 20:12
  Speaker 4: we are set our environments are set up to be
• 20:14
  Speaker 4: sitting all the time and chairs so that our joints
• 20:16
  Speaker 4: are always at ninety degree angles, which isn't isn't bad,
• 20:20
  Speaker 4: you know, and sedentary. And you know what I want
• 20:23
  Speaker 4: to say, because you know, Kelly and I are also
• 20:25
  Speaker 4: known for being like the standing desk people, and I'll
• 20:28
  Speaker 4: say we are fans of standing desks. But I think
• 20:31
  Speaker 4: where the message has gotten a little bit muddled and
• 20:33
  Speaker 4: we're trying to clarify as we are out and about
• 20:35
  Speaker 4: in the world, is to say, hey, sitting is not
• 20:36
  Speaker 4: bad and standing is not necessarily better. What is bad
• 20:41
  Speaker 4: is what we call marathon bouts of sitting, and a
• 20:43
  Speaker 4: lot of people understanding or marathon bouts of standing, and
• 20:46
  Speaker 4: really the goal is, which is you know, goes back
• 20:49
  Speaker 4: to our our sort of ethos as humans, is the
• 20:51
  Speaker 4: goal is to move more.
• 20:53
  Speaker 3: In order to move more, you need to be constantly
• 20:55
  Speaker 3: changing positions.
• 20:55
  Speaker 4: And so you know, if you look at how I
• 20:57
  Speaker 4: work throughout the day, you'll see me adopting twenty different
• 21:01
  Speaker 4: positions in the day. I stand, I perch, I sit
• 21:03
  Speaker 4: on the ground. You know, I do sit in a
• 21:05
  Speaker 4: chair for some of the day. But the goal is
• 21:06
  Speaker 4: that I'm always moving and changing my position all the time.
• 21:09
  Speaker 4: And I think that's what we're not doing as a society.
• 21:11
  Speaker 4: We're really doing these marathon bouts of sitting. You know,
• 21:15
  Speaker 4: Harvard defines being sedentary is sitting more than six hours
• 21:17
  Speaker 4: a day, and I think there'd be a lot of
• 21:19
  Speaker 4: people would be horrified to learn, you know, they're like, oh,
• 21:21
  Speaker 4: I'm ach athlete, you know how I'm not sedentary or
• 21:25
  Speaker 4: I think a lot of people, if they really looked
• 21:26
  Speaker 4: at their sitting habits, would be horrified to realize that technically, scientifically,
• 21:31
  Speaker 4: they're considered sedentary. So, you know, I think our environments
• 21:34
  Speaker 4: aren't set up to be moving all the time. Our
• 21:36
  Speaker 4: environments are set up to be sitting, you know, commuting.
• 21:38
  Speaker 4: We you know, we do a lot of things differently
• 21:40
  Speaker 4: than we used to even thirty years ago. Everybody drives
• 21:42
  Speaker 4: their kids to school versus walks. Now, I will say,
• 21:45
  Speaker 4: you live in New York, which is one of the
• 21:48
  Speaker 4: rare exceptions. And we actually just were speaking to Dan Butner,
• 21:52
  Speaker 4: who's the author and researcher around the blue zones in
• 21:55
  Speaker 4: the world. And New York is in a blue zone.
• 21:57
  Speaker 4: But New York has some habits that are are congrew
• 22:01
  Speaker 4: you know, that are sort of like congruent with blue zones,
• 22:03
  Speaker 4: which is everybody in New York walks a ton. It's
• 22:05
  Speaker 4: set up to be a walking city. A lot of
• 22:07
  Speaker 4: people don't own vehicles.
• 22:08
  Speaker 1: If you've never heard a blue zone, a blue zone
• 22:10
  Speaker 1: is a place where people have lower mortality and live long.
• 22:14
  Speaker 4: But you know, if you if you take a step
• 22:16
  Speaker 4: out of New York City in Brooklyn, you know, the
• 22:19
  Speaker 4: environments in most of the places people are live are
• 22:23
  Speaker 4: you know, set up to drive everywhere, you know, to
• 22:26
  Speaker 4: sit all the time. Technology certainly hasn't helped with that
• 22:29
  Speaker 4: because you know, we're often you know, in place on
• 22:31
  Speaker 4: our computers, our phones, our iPads, and so you know,
• 22:34
  Speaker 4: as a as a rule, our environments really are not
• 22:37
  Speaker 4: set up well to make it easy for us to
• 22:40
  Speaker 4: be moving a lot. And the difficulty there is we
• 22:42
  Speaker 4: have to be very intentional about deciding we want to
• 22:46
  Speaker 4: move more, both at work and at home, and making
• 22:48
  Speaker 4: sure that we're always conscious of and adding that movement
• 22:52
  Speaker 4: to our life, because again, our environment is working against
• 22:54
  Speaker 4: us in terms of moving more.
• 22:55
  Speaker 1: And you might look at just sort of we talk
• 22:58
  Speaker 1: about sedentariness or the or the most of us are
• 23:02
  Speaker 1: engaged in work when we're sitting, but there's a lot
• 23:04
  Speaker 1: of people who are engaged in They're very active, they're
• 23:07
  Speaker 1: on their feet, they're working in retail, they're doing those
• 23:08
  Speaker 1: things that are bartending. So what we can do is
• 23:11
  Speaker 1: just say, hey, instead of using the word sedentary, let's
• 23:14
  Speaker 1: look at your whole movement, the set of movements that
• 23:18
  Speaker 1: you're doing, and just say, are you using the whole alphabet?
• 23:21
  Speaker 1: Are you writing Shakespeare with your body or are you
• 23:24
  Speaker 1: using three letters and three words over and over against stand?
• 23:29
  Speaker 4: Sit?
• 23:30
  Speaker 1: You know, walk a little bit. And what we realize
• 23:32
  Speaker 1: is in those populations they don't need to move more.
• 23:35
  Speaker 1: They need different kinds of movement, which might be you know,
• 23:39
  Speaker 1: sitting on the ground or putting their arms over their head.
• 23:41
  Speaker 1: And what we find when we dig into elite athletes
• 23:45
  Speaker 1: or other people sometimes don't put their shoulders behind their
• 23:47
  Speaker 1: body except to do one thing. I attach my bra
• 23:50
  Speaker 1: and that's it. That's the last time I shoulder went
• 23:52
  Speaker 1: behind me. But that arm behind my back is running,
• 23:55
  Speaker 1: that's push ups, that's pushing off a chair, that's that's swimming.
• 24:00
  Speaker 1: These are foundational positions, and if we want to maintain
• 24:04
  Speaker 1: our movement choice and our movement health, all the tissues there,
• 24:08
  Speaker 1: the easiest way is to make sure that we're exposing
• 24:11
  Speaker 1: ourselves to these fundamental root shapes. And so suddenly you're like, wow,
• 24:15
  Speaker 1: yoga makes a lot of sense because we're taking the
• 24:18
  Speaker 1: body into these not crazy shapes. No, there are some
• 24:21
  Speaker 1: crazy shapes in yoga, but if you jump into an
• 24:23
  Speaker 1: angar class, for example, it's so reasonable. And if you're
• 24:27
  Speaker 1: struggling for the foundational shapes of yoga, that should be
• 24:31
  Speaker 1: we should be curious about that, because that is a
• 24:33
  Speaker 1: movement practice that was set up to help restore and
• 24:37
  Speaker 1: least expose our tissues in our brains to some fundamental
• 24:40
  Speaker 1: truths about what our bodies should be able to do.
• 24:43
  Speaker 1: And so suddenly you're like, well, pilates makes a lot
• 24:45
  Speaker 1: of sense. Full complete strength conditioning programs like CrossFit or kettlebells,
• 24:49
  Speaker 1: they start to make a lot of sense. And now
• 24:52
  Speaker 1: we can start to be a little bit more granular about, hey,
• 24:53
  Speaker 1: what is it you need? So when we, you know,
• 24:57
  Speaker 1: ideally we go to the gym, that gym should be
• 24:59
  Speaker 1: a agnostic tool, or the plot is class or the
• 25:02
  Speaker 1: yoga class where I say, hey, whoa, this is a
• 25:06
  Speaker 1: challenging position for me. And it may be because my
• 25:09
  Speaker 1: sport or my job, or my lack of exposure because
• 25:13
  Speaker 1: of my family didn't believe in putting their arms over
• 25:15
  Speaker 1: their head. That's fine, right, you were in a Swiss
• 25:17
  Speaker 1: ski boot cult and you don't flex your ankles. No
• 25:21
  Speaker 1: judgment here about your Swiss ski boot cult. But the
• 25:23
  Speaker 1: idea is we aren't exposing ourselves regularly to the ranges
• 25:29
  Speaker 1: into the positions that we're capable of. So the body
• 25:34
  Speaker 1: is very much a system of user lose it and
• 25:36
  Speaker 1: one of the first things that happens in your brain says, hey,
• 25:38
  Speaker 1: we're not comfortable in that shape. Let's take that shape
• 25:41
  Speaker 1: away from you and not give you control there.
• 25:43
  Speaker 4: And I think one last point here is that I
• 25:45
  Speaker 4: think if people think of the body as this amazing adaptation.
• 25:50
  Speaker 1: Machine and constantly adapting.
• 25:52
  Speaker 3: Constantly adapting.
• 25:53
  Speaker 4: And the example I would give is like, you know,
• 25:55
  Speaker 4: Kelly and I are obsessed with professional cycling for some reason,
• 25:58
  Speaker 4: like we love to watch the Tour de France. We're
• 26:00
  Speaker 4: obsessed with cycling. But if you look at a professional
• 26:03
  Speaker 4: Tour de France cyclist body man, the adaptation to be
• 26:06
  Speaker 4: able to do that sport is insane. They have these
• 26:08
  Speaker 4: giant legs, giant quads and calves, and then you know
• 26:12
  Speaker 4: they break their arms a lot because they have bird
• 26:14
  Speaker 4: bones for their upper bodies. Right, their body has adapted
• 26:17
  Speaker 4: to the sport. And I think people are aware and
• 26:20
  Speaker 4: comfortable with the idea that athletes adapt to their sport
• 26:23
  Speaker 4: and have a certain type of body that works for
• 26:26
  Speaker 4: their sport. What they don't think about as they themselves,
• 26:29
  Speaker 4: as sedentary people are also adapting to the sport they're doing,
• 26:33
  Speaker 4: which is sitting all the time.
• 26:35
  Speaker 3: And so if you're.
• 26:36
  Speaker 4: Spending eight twelve, sixteen hours a day seated, it's no
• 26:41
  Speaker 4: wonder that your joints and tissues are adapting to those positions.
• 26:45
  Speaker 4: Which you are practicing all the time, and then you
• 26:48
  Speaker 4: know it shouldn't necessarily come as a surprise that you
• 26:52
  Speaker 4: know when you then try to use those range of
• 26:54
  Speaker 4: motions to play a sport or move your body or
• 26:56
  Speaker 4: something or quickly that you know, maybe you might you know,
• 26:59
  Speaker 4: it's experience pain or injury or you know, otherwise just
• 27:02
  Speaker 4: feel generally stiff and not great in those positions because
• 27:05
  Speaker 4: you haven't been practicing them.
• 27:06
  Speaker 3: Yeah, you know, it's so funny to envision you, Juliet perching.
• 27:10
  Speaker 2: I'd be curious to know like how that goes throughout
• 27:12
  Speaker 2: your day and when you get to perch as a
• 27:16
  Speaker 2: level of positioning and to use that word there practicing, Right,
• 27:21
  Speaker 2: I think that's such an interesting way to phrase what
• 27:24
  Speaker 2: it is that we're doing throughout our day with the
• 27:27
  Speaker 2: constant integration of sitting and standing. And think about if
• 27:30
  Speaker 2: you were to dedicate that much time to any other modality,
• 27:33
  Speaker 2: how much better you would expect to be at it?
• 27:36
  Speaker 3: Right, we are good at these things because we are
• 27:39
  Speaker 3: constantly doing that.
• 27:40
  Speaker 2: Now, Kelly did touch on where I was going to
• 27:43
  Speaker 2: leave this conversation, which is how we diagnose limited mobility.
• 27:46
  Speaker 2: You reference being able to kind of figure that out
• 27:49
  Speaker 2: once you're at the gym. But I would ask, or
• 27:52
  Speaker 2: perhaps bring up the point here that it can be
• 27:56
  Speaker 2: a little difficult maybe to diagnose a limited rate of
• 28:00
  Speaker 2: mobility yourself.
• 28:01
  Speaker 3: Question mark yes.
• 28:03
  Speaker 1: And the way to think about that is instead of thinking,
• 28:06
  Speaker 1: I'm going to transport into a physical therapy office and
• 28:09
  Speaker 1: someone's going to point a goiniometer, which is a joint meter,
• 28:13
  Speaker 1: and we're going to do this very technical assessment as
• 28:16
  Speaker 1: if I needed to get paid by insurance or some
• 28:18
  Speaker 1: doctor was going I'm an anatomy class. What we should
• 28:21
  Speaker 1: be thinking about is taking all of those ranges of
• 28:24
  Speaker 1: motion and combining them into movements we understand. So a
• 28:30
  Speaker 1: simple one is sitting on the ground cross legged right.
• 28:33
  Speaker 1: So suddenly there's a lot going on there. I have
• 28:35
  Speaker 1: flexion of the knee, I have extra rotation of the hips.
• 28:39
  Speaker 1: I have to bring the knee to the chest to
• 28:41
  Speaker 1: sit in that position. And that is a pretty natural position.
• 28:46
  Speaker 1: We're all going to have some variation there. But more importantly,
• 28:49
  Speaker 1: it's not even just the position, it's the expression of
• 28:53
  Speaker 1: the position. So we tried to do and build to
• 28:55
  Speaker 1: move was say, hey, look, there are some aspects of
• 28:58
  Speaker 1: your life that are really we needed. We're not gonna
• 29:01
  Speaker 1: be able to talk about your pain or your tissue
• 29:03
  Speaker 1: health and unless we talk about your sleep. Recently, we're
• 29:06
  Speaker 1: talking to one of our friends whose dad had chronic, chronic,
• 29:10
  Speaker 1: gnarly neck pain so bad that he was like, you know,
• 29:13
  Speaker 1: I'm not sure I want to live like this anymore.
• 29:15
  Speaker 1: Like that's pretty gnarly. Lo and behold this gentleman fell
• 29:19
  Speaker 1: in love. He was a widower, fell in love, is
• 29:22
  Speaker 1: now in love with another widower, And lo and behold
• 29:26
  Speaker 1: he doesn't have neck pain anymore. He doesn't talk about
• 29:28
  Speaker 1: his neck pain. His neck pain is. That's how powerful
• 29:31
  Speaker 1: the brain is alone at understanding what's going on. So
• 29:35
  Speaker 1: if we say, well, what are the things that smoke
• 29:37
  Speaker 1: the brain and challenge the brain? Well, sleep, poor nutrition,
• 29:40
  Speaker 1: lots of stress, stress breathing, lack of sunshine, lack of communication,
• 29:45
  Speaker 1: and interpersonal relationships, all those things represent threat. So at
• 29:50
  Speaker 1: some point we can't be pollyannish or handwaving and say, hey, look,
• 29:54
  Speaker 1: if we're gonna talk about pain and tissue health, you
• 29:56
  Speaker 1: need to show me that you're actually eating some fiber
• 29:59
  Speaker 1: and some micro right, are there any plants in your diet?
• 30:02
  Speaker 3: Why not?
• 30:03
  Speaker 1: Because you're a twenty two year old and you're shredded.
• 30:05
  Speaker 1: That's not a good enough reason. We know you need
• 30:07
  Speaker 1: vitamin C and collagen and all these things. The other
• 30:10
  Speaker 1: thing we can start to say is, well, what are
• 30:12
  Speaker 1: some foundational movements which are the expressions of position. So
• 30:18
  Speaker 1: that allows us to really understand a full squad, getting
• 30:21
  Speaker 1: into a lunge, putting your arms over your head. These
• 30:23
  Speaker 1: are shapes that anyone can have a one or zero
• 30:27
  Speaker 1: sort of baseline effect. And remember, your range of motion
• 30:32
  Speaker 1: should be pretty easy to grab right that. So if
• 30:35
  Speaker 1: you're struggling to put your arms straight up over your head,
• 30:37
  Speaker 1: you're swimming is gonna be terrible, You're downward dog's gonna
• 30:40
  Speaker 1: be awful. You're gonna struggle to put your luggage overhead.
• 30:44
  Speaker 1: So what's nice is that when we give people some
• 30:47
  Speaker 1: clear benchmarks and some clear vital signs around their movements,
• 30:51
  Speaker 1: not just a range of motion of your elbow, because
• 30:53
  Speaker 1: who gives a crap about that, but how all they
• 30:56
  Speaker 1: come together so that you can move through your environment. Now,
• 30:59
  Speaker 1: we have a life anguage where we can touch base
• 31:01
  Speaker 1: with ourselves. So it's not like I get my movement
• 31:04
  Speaker 1: check up once a day or once a year. It's Hey,
• 31:06
  Speaker 1: I'm checking my movement all the time because I jumped
• 31:09
  Speaker 1: on this red eye, or I trained for this sport,
• 31:11
  Speaker 1: or I had this tweak, you know, I twisted my ankle.
• 31:14
  Speaker 3: Now what should I be able to do? Yeah?
• 31:15
  Speaker 4: And I want to just add, you know, I really
• 31:17
  Speaker 4: appreciate your point. I mean, most people, if we're being honest,
• 31:20
  Speaker 4: don't want to do CrossFit, and they don't want to
• 31:21
  Speaker 4: do pilates and yoga and those.
• 31:23
  Speaker 3: It doesn't scale. You can't do it enough.
• 31:25
  Speaker 4: Yeah, and you know, and it's you know, not everyone
• 31:27
  Speaker 4: can afford to do that, even if they wanted to do.
• 31:29
  Speaker 4: I mean, there's a lot of reasons why those things
• 31:30
  Speaker 4: are not accessible to everybody. And so what we wanted
• 31:34
  Speaker 4: to do specifically, you know, Kelly talked about some of
• 31:36
  Speaker 4: the more lifestyle pieces we've had in our book, but
• 31:38
  Speaker 4: one of the things we really wanted to do in
• 31:39
  Speaker 4: this book is give people, like you know, sort of
• 31:42
  Speaker 4: a cookbook that they could leave on their coffee table
• 31:44
  Speaker 4: that does have five or six very simple movement and
• 31:47
  Speaker 4: mobility test people can do. Anyone can do in their
• 31:50
  Speaker 4: living room with like no tools at all, Like, you know,
• 31:53
  Speaker 4: you need a broomstick and a wall and a chair
• 31:56
  Speaker 4: and some things that you you know, everybody has in
• 31:58
  Speaker 4: their household. And there's some really simple ways people can
• 32:01
  Speaker 4: test their mobility and get a general idea of where
• 32:04
  Speaker 4: they are and understand why they should care. And I'll
• 32:07
  Speaker 4: give one example. I mean, we open our book with
• 32:10
  Speaker 4: this thing called the sit and rise test, which is
• 32:12
  Speaker 4: you know, all over the internet, so if anyone's on Instagram,
• 32:14
  Speaker 4: they may have seen this. This test we included in
• 32:16
  Speaker 4: our book. It's based on a twenty seventeen study that
• 32:20
  Speaker 4: showed that people who were unable to get up off
• 32:22
  Speaker 4: the ground had you know, independently and independently without using
• 32:26
  Speaker 4: a knee or hand, you know, just plane didn't live
• 32:29
  Speaker 4: as long and had you know, overall you know, worse
• 32:33
  Speaker 4: mortality risk. And you know, there's just a lot of
• 32:35
  Speaker 4: issues with that. Well, the reason that people should care
• 32:37
  Speaker 4: about that is that the reason that most people end
• 32:40
  Speaker 4: up in nursing homes is they can't get up and
• 32:42
  Speaker 4: down off the ground. That's the tipping point for people and.
• 32:45
  Speaker 1: The number one admittance to ers fall risk.
• 32:49
  Speaker 4: And that's for young people. So a lot of young
• 32:50
  Speaker 4: people are like, I'm twenty two, why should I care
• 32:53
  Speaker 4: about my fall risk when I'm seventy five, you know,
• 32:55
  Speaker 4: But the number one reason that young people go to
• 32:58
  Speaker 4: the er as well is also fall risk. And so
• 33:00
  Speaker 4: that's why we wanted to open the book with this
• 33:02
  Speaker 4: simple test, which is just you cross your legs, you
• 33:05
  Speaker 4: lower yourself to the ground without putting an your hand down,
• 33:07
  Speaker 4: and then you try to stand back up without putting
• 33:09
  Speaker 4: a knee your hand down. And for most people who
• 33:11
  Speaker 4: have been practicing a lot of sitting and adapting to
• 33:15
  Speaker 4: a lot of sitting, this is actually really difficult. But
• 33:18
  Speaker 4: there's ways you can scale it. You can start by
• 33:20
  Speaker 4: putting a knee your hand down, you know. You for
• 33:22
  Speaker 4: people who are older and nervous, you can lower yourself
• 33:25
  Speaker 4: onto a coffee table. So there's a lot of ways
• 33:27
  Speaker 4: to scale this test in a home that are safe,
• 33:30
  Speaker 4: and people can really get it. Get some eyes on this,
• 33:33
  Speaker 4: you know, their sort of range of motion from the test.
• 33:35
  Speaker 4: But what I love about this test is the things
• 33:38
  Speaker 4: to do to get better at it are also totally accessible.
• 33:42
  Speaker 4: One of the ways to get better at this test
• 33:44
  Speaker 4: is to actually just spend some time sitting on the floor.
• 33:46
  Speaker 1: This is your homework time, and this is you.
• 33:48
  Speaker 4: Know, anyone listening to this, if you take one thing
• 33:50
  Speaker 4: from this podcast, sit on the floor for thirty minutes
• 33:52
  Speaker 4: to night while you're watching TV or Netflix or whatever
• 33:55
  Speaker 4: it is you do in the evening, if you're on
• 33:56
  Speaker 4: your phone or reading, sit on the floor for thirty minutes.
• 33:59
  Speaker 4: The reason this is so important is that you practice
• 34:02
  Speaker 4: the thing, which is getting up and down off the
• 34:04
  Speaker 4: floor in order to get to the floor, and then naturally,
• 34:07
  Speaker 4: as humans, when we're sitting on the floor, we sort
• 34:10
  Speaker 4: of naturally change positions, especially because most of us don't
• 34:13
  Speaker 4: spend a lot of time sitting on the floor.
• 34:14
  Speaker 3: It's not that comfortable.
• 34:15
  Speaker 4: So we'll sit cross legged, we'll move and sit ninety
• 34:18
  Speaker 4: ninety with our legs forward, long sit, one leg up,
• 34:20
  Speaker 4: one lenk down. It really doesn't matter. The sky's the
• 34:23
  Speaker 4: limit for people to move, change positions, figure out ways
• 34:26
  Speaker 4: to be comfortable sitting on the floor. But just that
• 34:28
  Speaker 4: act of getting up and down off the floor and
• 34:31
  Speaker 4: sitting on the floor for thirty minutes a day is
• 34:33
  Speaker 4: going to help people improve on the sit and rise test.
• 34:36
  Speaker 4: And you know, again, if you're twenty two and aren't
• 34:39
  Speaker 4: yet worried about your fall risk, that's fine. It's also
• 34:43
  Speaker 4: going to help your overall hip range of motion, which
• 34:45
  Speaker 4: is going to make you better at your sports and
• 34:47
  Speaker 4: better at your pickleball or whatever it is you like
• 34:49
  Speaker 4: to do, and just help you be able to move
• 34:51
  Speaker 4: more freely as a young person.
• 34:53
  Speaker 1: We had Apple report just start sitting on the ground
• 34:56
  Speaker 1: and then their wattage improved on their peloton.
• 34:58
  Speaker 3: Haha.
• 35:00
  Speaker 1: This is possible because we said early on, when we
• 35:03
  Speaker 1: restore your native range and give your brain full access
• 35:06
  Speaker 1: to what your body is supposed to be able to do,
• 35:08
  Speaker 1: that's a more efficient position. And the proof is in
• 35:10
  Speaker 1: the pudding. Not only does it give you access and
• 35:12
  Speaker 1: movement choice, we also see improvements in power, wattage, et cetera.
• 35:17
  Speaker 1: It's why we still work in the Olympics and we
• 35:19
  Speaker 1: still work on these national teams because they're not just
• 35:21
  Speaker 1: interested in injury prevention and pain resolution, which we haven't
• 35:24
  Speaker 1: even talked about. We're just talking about maintaining your ability
• 35:28
  Speaker 1: to do whatever is you want to do with your
• 35:29
  Speaker 1: body that you should be able to do.
• 35:31
  Speaker 3: With your body. Yeah, for sure.
• 35:33
  Speaker 2: And you know, my pt would absolutely love it if
• 35:35
  Speaker 2: I decided later today to just sit on the floor
• 35:37
  Speaker 2: in a ninety ninety because it feels convenient.
• 35:42
  Speaker 3: He would love it.
• 35:42
  Speaker 2: He would absolutely love it. As you mentioned just now,
• 35:45
  Speaker 2: callie pain or resolution. Another huge benefit to spending some
• 35:49
  Speaker 2: time digging into this mobility work.
• 35:51
  Speaker 3: Let's talk a little bit about that.
• 35:53
  Speaker 2: How can making this a priority mobility work in your
• 35:56
  Speaker 2: regular routine help reduce regular pain.
• 36:00
  Speaker 1: It's such a good question. You know, pain is such
• 36:02
  Speaker 1: a complex, deeply personal phenomenon. And what we want people
• 36:07
  Speaker 1: to do is, look, if there's a bone sticking out
• 36:10
  Speaker 1: of your leg, or you've got a red flag right
• 36:13
  Speaker 1: you have, we know there's trauma or disease at present,
• 36:16
  Speaker 1: go get some help right away. Most of us, it's
• 36:19
  Speaker 1: a very like I'll be in a room full of
• 36:21
  Speaker 1: one hundred athletes, like I'm talking about Division one superstars,
• 36:25
  Speaker 1: and I say raise, raise your hand if you're pain free.
• 36:27
  Speaker 1: Not a single hand goes up. So you have to
• 36:29
  Speaker 1: ask what is going on? And I've done this in
• 36:31
  Speaker 1: the NFL. I've done this at the Olympics high school kids.
• 36:35
  Speaker 1: And when when no hand goes up for high school kids,
• 36:38
  Speaker 1: one hundred high school kids, everyone is shocked. So there's
• 36:41
  Speaker 1: some aspect of pain that is very common to the
• 36:45
  Speaker 1: human condition. And what we've said to everyone is pain
• 36:49
  Speaker 1: is bad. Let's make sure that we stamp it out.
• 36:52
  Speaker 1: Here's some tile and al, here's some mbuprofen, here's some THHC,
• 36:55
  Speaker 1: here's some bourbon, here's some whatever it is you self
• 36:59
  Speaker 1: soothed with, and let's take it away. And so we're
• 37:01
  Speaker 1: basically interrupting that signal. And trust me, there's plenty of
• 37:04
  Speaker 1: chronic pain conditions where those are very valuable tools. Don't
• 37:09
  Speaker 1: get me wrong, that's not what I'm talking about with
• 37:11
  Speaker 1: your issue. Don't come at me on the internet. But
• 37:14
  Speaker 1: what we're seeing is a lot of people when hey hiking,
• 37:18
  Speaker 1: now many hurts? Am I injured? So you're not injured,
• 37:21
  Speaker 1: but your brain is requesting change. And so when we
• 37:24
  Speaker 1: start to say pain is a request for change, we
• 37:27
  Speaker 1: can start to take pain and actually categorize it. Just
• 37:30
  Speaker 1: like my heart rate variability is off, my resting heart
• 37:34
  Speaker 1: rate was up, my poundage was off. Today, I couldn't
• 37:37
  Speaker 1: generate any wattage, my reaction times around. We can use
• 37:41
  Speaker 1: it as an indicator, a lagging indicator about the system.
• 37:45
  Speaker 1: So you and I go out and smash fifteen pizzas
• 37:47
  Speaker 1: there in Brooklyn and drink a whole bunch of beer
• 37:49
  Speaker 1: and then we test ourselves the next day. What we're
• 37:52
  Speaker 1: going to see is we're not going to be as great. Right,
• 37:54
  Speaker 1: we had a great time, but we're not going to
• 37:55
  Speaker 1: be as great the next day, And that is a
• 37:57
  Speaker 1: lagging indicator of what my lifestyle was. And pain is
• 38:01
  Speaker 1: typically the same thing. So one of the problems with
• 38:05
  Speaker 1: pain is that we haven't empowered anyone to think differently
• 38:08
  Speaker 1: about it, like I said, and we haven't given them
• 38:11
  Speaker 1: tools to help change the underlying stresses on the brain.
• 38:15
  Speaker 1: Because if I'm stressed, underhydrated, undernourished, underslept, my brain is
• 38:20
  Speaker 1: likely to more perceive what's going on in my body
• 38:23
  Speaker 1: as a threat, and that might be a signal that
• 38:25
  Speaker 1: I'm going to be in pain or I'm experiencing this
• 38:27
  Speaker 1: thing as pain. Again, imagine my friend who's now in love,
• 38:30
  Speaker 1: my friend's dad who is now in love. He feels
• 38:32
  Speaker 1: no pain anymore. Like That's that's what we're talking about
• 38:35
  Speaker 1: so simultaneously, though, no one ever talks about range of
• 38:40
  Speaker 1: motion or tissue quality when they're talking about pain, So
• 38:45
  Speaker 1: they think I've got to go see a physical therapist
• 38:46
  Speaker 1: and it's strengthen or stabilized.
• 38:49
  Speaker 3: Like twenty seven images. And instead, what we.
• 38:52
  Speaker 1: Want to do is give people the empower people to
• 38:55
  Speaker 1: take a crack at it. And because what we can
• 38:57
  Speaker 1: do is and we certainly I think everyone on this
• 39:00
  Speaker 1: podcast can relate. I don't have time.
• 39:02
  Speaker 3: I got to put this off.
• 39:03
  Speaker 1: I know my back hurts, but I got stuff to
• 39:06
  Speaker 1: do today, and so I'll put it off and tell
• 39:09
  Speaker 1: I can no longer ride my bike, I can no
• 39:11
  Speaker 1: longer pick up my kid, I can no longer go
• 39:13
  Speaker 1: to work. We have literal friends who have, you know,
• 39:17
  Speaker 1: ignored their back pain and then have to call an
• 39:20
  Speaker 1: ambulance to take them to the er because they can't
• 39:23
  Speaker 1: get up off the ground right. And I'm like, hey,
• 39:26
  Speaker 1: you know, there's a few more steps between you know,
• 39:29
  Speaker 1: calling an ambulance getting off the ground and this ongoing
• 39:31
  Speaker 1: back pain that you've had for three months and been
• 39:33
  Speaker 1: ignoring and soothing. So when we can give people better
• 39:37
  Speaker 1: tools and restore the range of motion, lo and behold.
• 39:41
  Speaker 1: Plus tell them, hey, don't freak out yet. This is
• 39:43
  Speaker 1: a request for change in your brain needs all these
• 39:46
  Speaker 1: other nutrition, sleep, environmental things. Plus we can restore a
• 39:49
  Speaker 1: range of motion and change your tissue health. Now we
• 39:51
  Speaker 1: have a real cogent and simple model to make ourselves
• 39:55
  Speaker 1: feel better.
• 39:55
  Speaker 4: And I just want to give a couple examples which
• 39:57
  Speaker 4: I could multiply by like twenty seven thousand. But you
• 40:00
  Speaker 4: know Lisa who actually works for us as our podcast producer,
• 40:03
  Speaker 4: but she was our friend before she worked for the
• 40:06
  Speaker 4: Ready State, and she actually had some knee pain when
• 40:09
  Speaker 4: we first met her, like this sort of chronic knee
• 40:11
  Speaker 4: pain that bothered her when she hiked and moved. And
• 40:15
  Speaker 4: Kelly gave her a couple of simple mobilizations under the
• 40:18
  Speaker 4: idea that her quads were super stiff, that she was
• 40:21
  Speaker 4: super stiff. And I think when Lisa first received this
• 40:24
  Speaker 4: information from Kelly, she was skeptical, like many people are.
• 40:26
  Speaker 3: They're like, no, no, no, I'm this.
• 40:28
  Speaker 4: You know my pain is serious. I have knee pain
• 40:30
  Speaker 4: I've had for years, you know, like this is a
• 40:32
  Speaker 4: serious thing. There's no way these couple little stretches and
• 40:35
  Speaker 4: these couple little things you're giving me to do on
• 40:37
  Speaker 4: my living floor living room floor are going to make
• 40:39
  Speaker 4: a difference in my knee pain. And I think she
• 40:42
  Speaker 4: hurt her and she religiously did his prescription, and within
• 40:46
  Speaker 4: like twenty four hours, her knee pain was gone. And
• 40:48
  Speaker 4: never returned. And and but what that gave her was
• 40:51
  Speaker 4: sort of a strategy where Okay, she has had shoulder
• 40:55
  Speaker 4: pain since I've since known her, and she said she's
• 40:58
  Speaker 4: she It changed him into to think, Okay, I actually
• 41:01
  Speaker 4: do have some tools here where I can take a
• 41:03
  Speaker 4: crack of trying to work on myself. And before I
• 41:05
  Speaker 4: go get an MRI and a cat scan and twenty
• 41:07
  Speaker 4: seven images and spend all my money on pets and
• 41:09
  Speaker 4: cars and all these people, Hey, I have some simple
• 41:13
  Speaker 4: tools I can do here on my living room floor
• 41:14
  Speaker 4: that can really make a difference in how I feel,
• 41:17
  Speaker 4: and especially sort of get rid of a lot of
• 41:19
  Speaker 4: that nagging pain and injury. And then the and we
• 41:22
  Speaker 4: could tell that Lisa story multiplied by thousands of people
• 41:25
  Speaker 4: who've actually, you know, attempted to do our works in
• 41:29
  Speaker 4: tens of thousands as a way to relieve their sort
• 41:32
  Speaker 4: of nagging pain and injury. The other story I'll tell
• 41:35
  Speaker 4: is that you know, as we all know, back pain
• 41:38
  Speaker 4: is a gigantic problem in this country, and you know
• 41:41
  Speaker 4: a reason why there are so many lost work days,
• 41:43
  Speaker 4: and you know it's a it's an economic disaster. And
• 41:47
  Speaker 4: Kelly sees a lot of people and has seen a
• 41:49
  Speaker 4: lot of people for back pain, and you know, by
• 41:51
  Speaker 4: way of context, he's one of the most sought after
• 41:52
  Speaker 4: physical therapists in the world, and you know, people are
• 41:55
  Speaker 4: willing to fly across the country to see him, you know,
• 41:57
  Speaker 4: when they're at their wits end. And I think people
• 42:00
  Speaker 4: would be surprised to learn that there are a couple
• 42:04
  Speaker 4: of really simple things Kelly does with every back pain patient.
• 42:07
  Speaker 4: You know, I think maybe they think he's a magician
• 42:09
  Speaker 4: and he's going to put on his hat and he's
• 42:11
  Speaker 4: going to get all these super secret special tools and
• 42:13
  Speaker 4: you know, rub his hands together, and that that's how
• 42:16
  Speaker 4: he's going to fix them. Turns out the things he
• 42:18
  Speaker 4: does are really simple. I mean, he prescribes anyone with
• 42:21
  Speaker 4: low back pain to walk more, aka move more.
• 42:25
  Speaker 3: He teaches them how to breathe.
• 42:27
  Speaker 1: And different kind of movement of the spine, teaches.
• 42:31
  Speaker 4: Them how to gain back some range of motion and
• 42:35
  Speaker 4: their hips because oftentimes people who are suffering from low
• 42:39
  Speaker 4: back pain have super tight hips and that can be
• 42:42
  Speaker 4: a contributor to their low back pain. And so you know,
• 42:45
  Speaker 4: I think again people might think Kelly is going to
• 42:48
  Speaker 4: be employing these you know, crazy insane, super technical tools
• 42:51
  Speaker 4: that only Kelly Starrett would know because he's Kelly Starret.
• 42:54
  Speaker 4: And turns out he's doing these really basic things. And
• 42:56
  Speaker 4: the reason he's doing that is because it actually works.
• 42:59
  Speaker 4: It works for a lot of people to make themselves
• 43:02
  Speaker 4: feel better. And also there are things that you know,
• 43:05
  Speaker 4: he can prescribe that people can then go do at
• 43:08
  Speaker 4: home on their own, you know, in their neighborhood, on
• 43:11
  Speaker 4: their living room floor. Yeah, and I love that that
• 43:13
  Speaker 4: sentence that you said before, pain is a request for change.
• 43:16
  Speaker 4: I think that's so often, as you described, we get
• 43:19
  Speaker 4: in this place where we just expect that a certain
• 43:22
  Speaker 4: level of pain is quote unquote normal. But what is
• 43:25
  Speaker 4: true here and what we're getting to is that pain
• 43:28
  Speaker 4: is never normal. And so that concept again pain is
• 43:31
  Speaker 4: a request for a change, is something that's really really
• 43:34
  Speaker 4: sticking with me.
• 43:35
  Speaker 3: I do know.
• 43:36
  Speaker 2: In addition to as we're talking about the importance of
• 43:39
  Speaker 2: incorporating different mobility work into your every day, there are
• 43:44
  Speaker 2: some other things that we can be mindful of that
• 43:46
  Speaker 2: we started to chat a little bit about that can
• 43:49
  Speaker 2: really help your overall mobility.
• 43:51
  Speaker 3: I see you both chugging water as we're doing this interview.
• 43:54
  Speaker 2: Hydration is without a doubt a great place for us
• 43:57
  Speaker 2: to jump off in that discussion.
• 44:00
  Speaker 1: Yeah, it's you know, what we're trying to do is
• 44:04
  Speaker 1: appreciate that people leave lead complex, busy lives, and so
• 44:10
  Speaker 1: any secret squirrel ninja intervention we come up with is
• 44:15
  Speaker 1: only as good as how does this fit in the
• 44:17
  Speaker 1: context of a busy working mother or a single dad
• 44:22
  Speaker 1: or you know, how, how and ware are we going
• 44:24
  Speaker 1: to put all of these behaviors? And so really, I
• 44:27
  Speaker 1: think the first thing that we tried to do is
• 44:30
  Speaker 1: in the book Built to Move based on our work,
• 44:33
  Speaker 1: you know, working with the Marine Aviation Weapons Tactical School,
• 44:37
  Speaker 1: is really saying, where do these you know, soldiers in
• 44:40
  Speaker 1: this really stressful time have any agency or control.
• 44:42
  Speaker 3: Of their bodies?
• 44:44
  Speaker 1: And we apply again, apply that same theory. If I'm
• 44:47
  Speaker 1: you know, Julia and I you know, we don't get
• 44:49
  Speaker 1: to exercise all day. We probably have jobs that look
• 44:51
  Speaker 1: like everyone else. We have meetings, we are on zoom
• 44:53
  Speaker 1: a lot, we work our laptops a lot, and we
• 44:56
  Speaker 1: talk about this thing. But our business is the same thing,
• 44:58
  Speaker 1: whether we're making widgets or leather aprons there and mustache
• 45:02
  Speaker 1: wax and Brooklyn, or we're we're talking about stretching. It's
• 45:05
  Speaker 1: the same thing. So number one is thinking critically about
• 45:10
  Speaker 1: where do people have control, and number two helping them
• 45:13
  Speaker 1: establish benchmarks. I think that's really, you know, important. When
• 45:18
  Speaker 1: your child has or you have a fever.
• 45:21
  Speaker 3: We know what to do.
• 45:21
  Speaker 1: We're gonna cool you off, and we're gonna give you
• 45:23
  Speaker 1: some tile and all, and we're gonna watch your fever,
• 45:25
  Speaker 1: and if your fever goes above one oh four, we're
• 45:27
  Speaker 1: gonna call the doctrine and get what's next. Right, We're
• 45:29
  Speaker 1: gonna watch that. But we have gotten comfortable saying, hey,
• 45:32
  Speaker 1: fever's one two one or three one four, Okay, let's
• 45:34
  Speaker 1: keeping on it. Then we say, hey, I need to
• 45:37
  Speaker 1: get some help afterwards. So if we're comfortable with that
• 45:40
  Speaker 1: level of physiology, we should be comfortable with also establishing
• 45:44
  Speaker 1: some benchmarks around sleep or getting enough protein or walking
• 45:50
  Speaker 1: enough to decongest. And then we be clear we treat
• 45:53
  Speaker 1: walking not as a form of exercise. It can be
• 45:56
  Speaker 1: great exercise and activity. We think walking is as vital
• 46:00
  Speaker 1: to the human health system as sleep, as nutrition, as relationships.
• 46:05
  Speaker 1: That's how vital this is. And so when we tell
• 46:08
  Speaker 1: people walk more, people like, yeah, I walk more when
• 46:10
  Speaker 1: I'm like, did you walk this much? Can you prove
• 46:13
  Speaker 1: that you walk this much? Can you show me you
• 46:15
  Speaker 1: slept this much? Then we start to really level up
• 46:18
  Speaker 1: and have an honest conversation about some of the aspects
• 46:22
  Speaker 1: that influence my body's ability to move and to move
• 46:25
  Speaker 1: often and to move in a painful way.
• 46:27
  Speaker 4: Yeah, and I just want to add a couple of
• 46:30
  Speaker 4: things on this this walking piece, because I will say,
• 46:34
  Speaker 4: for our part, you know, we're known as the movement
• 46:36
  Speaker 4: and mobility people, and I honestly think if we do
• 46:40
  Speaker 4: one thing in this world, which is get people to
• 46:42
  Speaker 4: walk more like, we will have done a great service
• 46:44
  Speaker 4: to this country into overall health. You know, I mean
• 46:48
  Speaker 4: all of the behaviors that we recommend in our book,
• 46:50
  Speaker 4: and you know, generatingly our lives we think are important
• 46:52
  Speaker 4: and maybe none more you know more than the other.
• 46:55
  Speaker 4: But you know, because we've been talking a bit about
• 46:57
  Speaker 4: mobility and you know, nagging an injury and how people
• 47:01
  Speaker 4: can you know, help themselves feel better. One of the
• 47:03
  Speaker 4: best ways people can help themselves feel better is by walking.
• 47:06
  Speaker 4: I mean walking takes your body through a bunch of
• 47:09
  Speaker 4: these key ranges of motion. It's the way the body
• 47:12
  Speaker 4: decongests itself. There's so many things that are amazing about
• 47:15
  Speaker 4: walking that aren't about exercise.
• 47:19
  Speaker 3: To people interact with plasticity.
• 47:23
  Speaker 4: I mean, I you know, I don't know what it
• 47:25
  Speaker 4: was like for you and COVID and if you were
• 47:26
  Speaker 4: in Brooklyn at that time, but you know, I have
• 47:28
  Speaker 4: a lot of friends who lived in New York, and
• 47:30
  Speaker 4: I think one of the most difficult things about COVID
• 47:33
  Speaker 4: for New Yorkers is you You are a walking culture.
• 47:36
  Speaker 4: People are used to walking and moving and you know,
• 47:39
  Speaker 4: spending time outside and moving their bodies, and that was
• 47:42
  Speaker 4: all of a sudden taken away from people. And I
• 47:43
  Speaker 4: think it was a real shock. You know, for the
• 47:45
  Speaker 4: rest of us, nobody was moving anyway, so we didn't
• 47:47
  Speaker 4: notice that part of it. But but yeah, just this,
• 47:49
  Speaker 4: you know, this walking piece is so critical. It's such
• 47:53
  Speaker 4: an important part of being a human, and it has
• 47:56
  Speaker 4: all these amazing down downstream impas.
• 47:59
  Speaker 1: Waxing about all these important things. If I want to
• 48:02
  Speaker 1: eat more ice cream and be less gross for my wife,
• 48:06
  Speaker 1: one of the ways that I can do both of
• 48:07
  Speaker 1: those things is by walking more. It's zoned two cardio.
• 48:12
  Speaker 1: It allows me to burn a whole bunch of calories
• 48:14
  Speaker 1: in the background. If I take one person who walks
• 48:17
  Speaker 1: eight thousand steps a day, seven days a week, and
• 48:19
  Speaker 1: the person who smashes themselves on the peloton for four
• 48:22
  Speaker 1: hours gets four hours a week. Guess which person burns
• 48:26
  Speaker 1: way more calories over the time, right, what You're right?
• 48:29
  Speaker 1: If you guessed walking, that's it. And so suddenly we've
• 48:32
  Speaker 1: got weight loss control thrown in there. We've got time
• 48:35
  Speaker 1: for Julie and I to talk about our day as
• 48:37
  Speaker 1: we kind of walk around a little bit and decompress.
• 48:39
  Speaker 1: So there's so many innstantly benefits, and I think not
• 48:43
  Speaker 1: to hijack this, but one of the problems with sort
• 48:46
  Speaker 1: of our modern brain selves is that we're so obsessed
• 48:48
  Speaker 1: with a single intervention. If I take this turmeric, then
• 48:51
  Speaker 1: it's the CBD latte is going to change my life.
• 48:54
  Speaker 1: And what we need to understand is that all of
• 48:56
  Speaker 1: our bodies and our brains are systems, complex systems, and
• 49:00
  Speaker 1: all of these behaviors interact. If you have a hard
• 49:04
  Speaker 1: time falling asleep, one of the first things we'll suggest
• 49:07
  Speaker 1: is upping your step count, because you'll accumulate enough non
• 49:10
  Speaker 1: exercise activity fatigue that lo and behold, you'll fall asleep
• 49:14
  Speaker 1: and if you fall asleep and stay asleep, Guess what
• 49:17
  Speaker 1: next day you feel a little bit better, want to
• 49:18
  Speaker 1: move more right, So you have to understand all of
• 49:21
  Speaker 1: these things interact very tightly. And that's why Juliette kind
• 49:25
  Speaker 1: of hinted at there's no one thing that is everything.
• 49:28
  Speaker 1: Everything is the one thing.
• 49:30
  Speaker 2: There is no one thing that is everything. I love that,
• 49:32
  Speaker 2: And you know, there's so many good points here. You're
• 49:35
  Speaker 2: definitely inspiring. Make me to get up and take a walk.
• 49:38
  Speaker 2: After this call, I feel as though we've really really
• 49:42
  Speaker 2: gone through a bunch of different highlights as to why
• 49:45
  Speaker 2: it's important to include mobility into your life, what mobility
• 49:48
  Speaker 2: can do for you, how to figure out whether or
• 49:50
  Speaker 2: not you have limited mobility, and different aspects that you
• 49:53
  Speaker 2: can integrate into your life so that you can better
• 49:55
  Speaker 2: your own personal mobility. Is there anything glaring that we
• 49:59
  Speaker 2: have missed in the last forty five minutes.
• 50:02
  Speaker 3: I don't think so. I mean, this is we covered
• 50:05
  Speaker 3: a lot.
• 50:05
  Speaker 1: The keystone is sleep. We cannot tell enough that so
• 50:12
  Speaker 1: many things improve when we sleep. And we're saying, is hey,
• 50:16
  Speaker 1: every sleep research, every Mayo clinic, every Health Sleep Foundation
• 50:21
  Speaker 1: says if you're an adult, we really want to get
• 50:24
  Speaker 1: seven to eight minimum, and if you're trying to wait
• 50:27
  Speaker 1: for it, go fast, change your body composition, gain muscle,
• 50:31
  Speaker 1: win a world championship. It's covered from surgery, it's over eight.
• 50:34
  Speaker 1: And so really what we find is when we're people
• 50:37
  Speaker 1: are being dishonest about their sleep. They're drinking caffeine way
• 50:40
  Speaker 1: too late, they're eating way too late, they're drinking too
• 50:42
  Speaker 1: much alcohol, they're on their phones. Their sleep has been
• 50:46
  Speaker 1: encroached into five and six hours. And what we know
• 50:49
  Speaker 1: is you're a human being. You can buffer that, but
• 50:51
  Speaker 1: you're not going to be as great as you could be.
• 50:53
  Speaker 1: And I think that's one of the things that we're
• 50:55
  Speaker 1: really trying to help people understand is that if you
• 50:57
  Speaker 1: want to start to sort a lot of these things out,
• 50:59
  Speaker 1: just say, hey, when I have some control, I'm going
• 51:02
  Speaker 1: to control that. When I don't have control, I'm not
• 51:04
  Speaker 1: going to stress. But when I can control, I'm gonna
• 51:06
  Speaker 1: come back around.
• 51:06
  Speaker 3: To kind of come back around.
• 51:08
  Speaker 2: Juliette and Kelly Starret, thanks so much for your time today.
• 51:11
  Speaker 2: For the hurdlers that don't follow along with you just yet,
• 51:14
  Speaker 2: how do they do so? How do they follow along
• 51:16
  Speaker 2: with you? Tell us whether they can get your book
• 51:18
  Speaker 2: all the details.
• 51:19
  Speaker 4: Sure, our book is at built to Moove dot Com
• 51:22
  Speaker 4: or Amazon or anywhere where people buy books. We can
• 51:25
  Speaker 4: be found at the Ready State on all the social
• 51:28
  Speaker 4: media channels, and I am at Juliette star At if
• 51:31
  Speaker 4: you want a little bit of a more personal insight
• 51:33
  Speaker 4: into family life, kids, you know what we're doing as humans.
• 51:39
  Speaker 2: As humans, I'm over at Emily a Body and at
• 51:42
  Speaker 2: Hurdle Podcasts. Another hurdle conquered. Catch you guys next time.
• 52:00
  Speaker 1: Yeah,