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I wasn't expecting to read anything controversial here, but this husband and wife team don't believe in icing. They point out the fact that Dr. Gabe Mirkin (the sports medicine physician who came up with RICE - rest, ice, compression, elevation) no longer endorses icing, which was complete news to me.
Kelly: And let me jump in and say that one of the things I want everyone to understand is that it’s a vital sign. If I said your blood pressure is 120 over 80, you’d be like, that’s fine. It’s not great blood pressure, but it’s also not like, I need to freak out blood pressure. It gives us a reference to say, hey, I’m doing okay, or I should pay attention to this. And by giving people permission to have a range, it’s not good or bad or elite. It’s, hey, this should maybe pop on your radar a little bit, and we’ll show you how you can integrate this in your life. Because we feel like there’s good science behind this and good rationale and logic behind this, that if we can get you to improve these things, you’ll see improvements in how your body functions and more importantly, how well it functions in the long haul. And so that’s what’s really nice about having this vital sign, is that we’re just saying, hey, if you struggle a little bit, let’s work on a little bit. And if it was easy, then something we don’t need to worry about. And that gives people now a reason and a rationale to think about why they’re doing something. And yet, there are still people out there proudly claiming they only need four hours a night. According to new research, there might actually be a “sleepless elite”of people who can do well on five hours of sleep a night. But they comprise less than one percent of the population. Chances are, you aren’t one of them. Step 2 is to see if you can raise the free knee and place the foot on the ground. Keep the other knee at the floor-wall intersection. Step 3 is to raise your torso fully upright. If you can hit this position without much discomfort, congrats – you have the kind of hip extension we all should aim for! The good thing is that the Couch Test is both assessment and remedy. If you want to work on your hip extension, the Couch Stretch is the perfect place to start. Hold the same positions, but for longer – work up to 3, even 5 minutes. Just remember to breathe deeply and squeeze your butt!But I also think you’re right that so many people you maybe get into it because of the weight side or the body composition side, but if you can kind of get bitten by the bug of training and doing it for working toward a goal, it’s so much easier to stay consistent. And I know there’s a lot of directions we can go on specific ways to do that. I would love to start by talking about you use the example of being able to get up off the floor unassisted as a metric. So explain what you mean by that and why that is a valuable tool.
You will NOT get unexpected bills in the mail from our clinic or your insurance company stating your claim has been denied. Adding weight to increase the force on your body is known as loading. That force elicits a positive adaptation response in your bones, muscles and other tissues, making them stronger and healthier. You don’t have to lift weights to load – you can do it while walking. JS: We understand people’s lives get busy and crazy, but that, you know, there’s probably going to be four or five things that everybody should keep an eye on. And they now have a benchmark for it. It’s like your blood pressure like you know what your blood pressure is. And you know, if your your blood pressure benchmark has gotten too high, and once that happens, it’s something you keep an eye on. So we want to we want all these practices to be a benchmark that people keep an eye on. Juliet: Yea. And then number two is what we call more like lifestyle metrics. And those things include sleep, nutrition, movement, creating a movement rich environment, balance, breathing. So we’ve sort of combined these ten things. And what I will say is, as you know, Katie, we spent years working in high performance with high level athletes and consulting with teams all over the world. But one of the questions we would talk about at our dinner table is, like, how do we take the lessons we learned in those environments and apply them to everyone? And also, what simple things are working in those environments that we can spin down and apply to everybody? And the other thing about these ten vital signs we chose is that after years of being in this business and using ourselves as test dummies for everything and we have access, like you do, to all the bells and whistles that are out there in the health and fitness world. We really sat there and said, what are the levers that we’re pulling that we think have the biggest impact on our health? You can walk a mile and a half, do some mobilizations, and see your kids off to school in 30 minutes. (Average adult walking speed is about 20 minutes per mile.)Remember, from a health perspective, there's no need to punish yourself with an overly restrictive diet.. Focus on nutritious food you love to eat, and the rest will fall into place. As a Holistic Health Performance Coach, I use a method called "Personality Mapping" with my personal training & coaching clients. Personality Mapping is a method that uses your unique personality traits to determine the best strategies for training, nutrition, & lifestyle to bring optimal results over time. This method helps my clients be more consistent and adherent- two ingredients for lifelong success! No more! In this book, we’ll show you how to build the body you deserve – free of pain, full of energy, and capable of handling whatever life throws its way.
Outside of coaching I love being with my wife and my 2 daughters, where I oversee the Spokane Branch of Dads Against Daughters Dating (DADD)... We love hiking and absorbing this awesome area. We also now own 10 acresso your boi is going country too. Your body is built to move, but do you know how to give it what it needs for lifelong strength and mobility? But oh boy are some of these things overengineered. Like Peter Attia in "Outlive" who (correctly) claims to be using a mix of science and art, I do think that this is exactly what the Starretts are doing in this book - extracting from a base of scientific discoveries almost unscientifically extreme conclusions based on using the "art" of personal sense, conviction and interpretation. But unlike Attia who is open about this, the Staretts do not caveat their assumptions with anything more than a general sense of sanctimony and very overly-anxious views of health (if you don't do X it means your body needs work!!!).Their nutrition advice is seemingly good - 800 grams of fruits and veggies a day plus .7-1 gram of protein per pound of your body. Except once I actually start trying to follow this I realize this is soooooo much food, especially for a woman. I'm surprised there isn't any differentiation on the quantity of fruits and veggies based on body weight or gender because I can't physically eat that much food in a day, and I'm fairly active. And it turns out that those levers really are the basics. And I think a lot of us that are in this business have really realized that, yes, there’s a lot of optimizing we can do, but that the first level, is we all need to be working and focus on the basics and then we can spin up or spin down from there. Mobility pioneers Kelly and Juliet Starrett have had successful careers spreading the wellness word that everyone, at any age, can be “Built to Move.” Yet, just when you think today’s wellness trends—from technology to, yes, even TikTok influencers—should have made spreading the movement message more accessible to more than just the hardcore, muscle-building masses, the Starretts ditched the app (sort of) and went old-school and hardcover, creating the aptly titled book “Built to Move.” Yes, you need 700g of fruits and vegetables a day. Coolio. Oh, wait, some vegetables weigh almost nothing, so if you're eating lettuce you get to factor in a mathematical weighting to it such that you get to 700g!!! Bioavailability of nutrients, wuzzat? And one of the things that was really important to me in this book is that I am a really busy working mom raising two kids. And even though I’m in the health and fitness space, I spend the vast majority of my time at my computer and I don’t have a lot of time to fit in a lot of stuff. I’m sure you have felt this, Katie, but the thing that makes me tweak is when people are like, let me talk to you about my morning routine where I journal and do all these things. I’m like, no, if you have kids, you’re not journaling and saunaing and meditating for 3 hours like you’re making lunches and organizing kids and getting people dressed or in your case, starting school, whatever it is. My morning is not my own to do my own health care practices, largely.
Breathing well means three things above all. It means breathing spaciously – being able to expand your belly, chest, and ribs on the inhale. It also means breathing through your nose – if possible, even during exercise. Mouth breathing is associated with all kinds of health problems such as sleep apnea, snoring, and bloating. Nose breathing, on the other hand, is associated with better lung capacity and increased endurance. Finally, you’ll want to breathe slowly. This activates the parasympathetic nervous system – the part of your body responsible for rest and relaxation.Juliet: Yeah, well, I mean, I didn’t know it was 1997 and there was no internet as like point of context. But anyway, we go, my mom, by the way, just for color. My mom was on the trip. She had actually come down to watch the World Championships. And this was supposed to be this relaxing float, no rapids, you’re just floating through like easy river and seeing the sights of Africa and seeing wildlife. And this is how this thing was kind of sold to us. And we got a little concerned when we arrived at the shore of the river. And the entire safety talk done by the guide was all about hippos and crocodiles and him showing all the various weaponry, including multiple, like a rifle, multiple guns, and all the ways that he was set up to defend us against all these creatures out here in the wilderness. And so we were definitely worried. And while we did see some amazing sights and amazing wilderness, we were gripped the whole time because the river gets camping. We’re camping, like, on these weird little islands. After decades spent working with pro-athletes and Olympians, mobility pioneers Kelly and Juliet Starrett began thinking about the physical wellbeing of the rest of us. What makes a durable human at any age? How do we continue to feel great and function well as we grow older in a world of technology-dependence and sedentary living? Simple and proven physical practices designed to improve the way your body feels–less stiffness! fewer aches and pain!–and boost the overall quality of your life, no matter how you spend your time. From the innovators behind The Ready State and the movement bible Becoming a Supple Leopard. “The definitive guide for building an all-around healthy and high-performing body and mind.”–Andrew Huberman, Professor of Neurobiology, Stanford University and u0026 Host of The Huberman Lab PodcastAfter decades spent working with pro-athletes, Olympians, and Navy Seals, mobility pioneers Kelly and Juliet Starrett began thinking about the physical well-being of the rest of us. What makes a durable human? How do we continue to feel great and function well as we age? And how do we counteract the effects of technology-dependence, sedentary living, and other modern ways of life on our body’s natural need for activity? The answers lie in an easy-to-use formula for basic mobility maintenance: 10 tests + 10 physical practices = 10 ways to make your body work better The book offers: It’s full of foundational wisdom for everyone from beginners to professional athletes and everyone in between. Built to Move introduces readers to a set of simple principles and practices that are undemanding enough to work into any busy schedule, lead to greater ease of movement, better health, and a happier life doing whatever it is you love to do–and want to continue doing as long as you live. This book is your game plan for the long game. Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully by Kelly Starrett – eBook Details
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