Improving your movement patterns and performance output with Dr. Kelly Starrett #163
02/24/21 • 67 min
Dr. Kelly Starrett joins me on today’s episode to share his expertise about the prerequisites of movement and training, and a systems approach to improving your ranges of motion and ultimately your performance.
Dr. Kelly Starrett – also known as the Supple Leopard - is a coach, physical therapist, two-time New York Times & Wall Street Journal bestselling author, speaker, and co-founder of The Ready State, the world's most comprehensive collection of guided movement, mechanics, and mobility instructional videos.
To find out more about Kelly, please visit: Website: The Ready State Instagram: @thereadystate YouTube Kelly’s 10min Morning Routine: https://members.thereadystate.com/blogs/10-minute-morning-mobility-routine/ Kelly’s books: https://members.thereadystate.com/product-category/books/
Time Stamps:
[0:55] – Introducing guest Kelly Starrett [2:26] – Real Mushrooms [5:50] – Kelly’s approach to mobility in bodybuilding [8:35] – Bio-motor-output [9:15] – Bookmarks around function [10:30] – Mobility and movement control [11:20] – Pain is a request from your body [12:00] – Normative ranges of motion [12:45] – How to program for mobility progress [14:35] – Determining the starting point [18:15] – Identifying patterns [19:20] – Assessment framework [24:10] – Your range of motion changes daily [26:40] – Working on density [29:30] – Flexibility, mobility, stretching? [32:00] – Language is key: You’re not in rehab, you’re training. [33:35] – Creating shapes [35:35] – Comprehensive models [36:19] – Breathing and the spine [39:40] – Lower back pain [41:10] – Kelly’s morning practice [43:13] – Foot function [49:55] – Eye tracking [53:10] – Kelly’s non-negotiables [55:25] – What are you training for? [56:50] – Kelly’s new book [1:00:07] – Find Kelly here
Mentioned: Slack Block - https://www.slackbow.com
Today’s Sponsor: Thank you to our sponsor Real Mushrooms for supporting our podcast and for bringing you the best quality organic mushroom extracts on the market. Real Mushrooms emphasizes the REAL, because many so-called “mushroom” products on the market don’t contain 100% mushrooms. To learn more, please visit Real Mushrooms. Code BEN at checkout gets you 30% off your first purchase, and code MUSCLE 20% off for returning customers.
Dr. Kelly Starrett joins me on today’s episode to share his expertise about the prerequisites of movement and training, and a systems approach to improving your ranges of motion and ultimately your performance.
Dr. Kelly Starrett – also known as the Supple Leopard - is a coach, physical therapist, two-time New York Times & Wall Street Journal bestselling author, speaker, and co-founder of The Ready State, the world's most comprehensive collection of guided movement, mechanics, and mobility instructional videos.
To find out more about Kelly, please visit: Website: The Ready State Instagram: @thereadystate YouTube Kelly’s 10min Morning Routine: https://members.thereadystate.com/blogs/10-minute-morning-mobility-routine/ Kelly’s books: https://members.thereadystate.com/product-category/books/
Time Stamps:
[0:55] – Introducing guest Kelly Starrett [2:26] – Real Mushrooms [5:50] – Kelly’s approach to mobility in bodybuilding [8:35] – Bio-motor-output [9:15] – Bookmarks around function [10:30] – Mobility and movement control [11:20] – Pain is a request from your body [12:00] – Normative ranges of motion [12:45] – How to program for mobility progress [14:35] – Determining the starting point [18:15] – Identifying patterns [19:20] – Assessment framework [24:10] – Your range of motion changes daily [26:40] – Working on density [29:30] – Flexibility, mobility, stretching? [32:00] – Language is key: You’re not in rehab, you’re training. [33:35] – Creating shapes [35:35] – Comprehensive models [36:19] – Breathing and the spine [39:40] – Lower back pain [41:10] – Kelly’s morning practice [43:13] – Foot function [49:55] – Eye tracking [53:10] – Kelly’s non-negotiables [55:25] – What are you training for? [56:50] – Kelly’s new book [1:00:07] – Find Kelly here
Mentioned: Slack Block - https://www.slackbow.com
Today’s Sponsor: Thank you to our sponsor Real Mushrooms for supporting our podcast and for bringing you the best quality organic mushroom extracts on the market. Real Mushrooms emphasizes the REAL, because many so-called “mushroom” products on the market don’t contain 100% mushrooms. To learn more, please visit Real Mushrooms. Code BEN at checkout gets you 30% off your first purchase, and code MUSCLE 20% off for returning customers.
Previous Episode
A Deep Dive on HRV with Dr. Jay Wiles #162
In today’s episode, I’m joined by Dr. Jay Wiles, cohost of the Ben Greenfield Fitness podcast and host of Mindhacker’s Radio w/ Dr. Jay Wiles, to speak about all things HRV. This is a deep dive, so get out your pen and paper. Ever wondered how to measure? What you are measuring? How to use the data? We get into all of it in this episode.
Dr. Wiles is a clinical health psychologist who is board-certified in biofeedback, HRV biofeedback, and Tai Chi for rehabilitation. He has a passion for helping others reach their full potential from an integrative and holistic perspective and has worked closely with elite athletes and executives on enhancing peak performance through training and regulating psychophysiology. He focuses on how we can utilize sunlight, water, exercise, and food to mitigate the damaging effects of stress, anxiety, and depression.
Timestamps: [0:28] Intro to today’s topic: HRV [1:52] Intro to my guest Dr. Jay Wiles [2:17] Today’s sponsor: BiOptimizers [6:43] What is HRV? [8:45] The Autonomic Nervous System [11:26] Should you be measuring your HRV? [13:06] Stress response and adaptation [15:10] Subjective vs. objective [16:00] What and how do you measure? [18:19] The data metrics [19:54] The BEST tools to measure HRV [20:50] HOW and WHEN to measure [22:35] Frequency domain values [31:50] 24h HRV readings [35:00] Cardio-vascular health [38:00] Focusing on the basics [39:18] Dr. Jay’s daily basics [42:35] Breathing [46:40] Respiratory cycle [47:47] Heart-brain coherence [54:54] Vagal tone [1:02:00] CO2 tolerance and training [1:04:00] Breathing mechanics – Patrick McKeown
To find out more about Dr. Jay Wiles: @drjaywiles www.drjaywiles.com www.thrive-wellness.com
Mentioned: Patrick McKeown Polar H10 Chest Strap EliteHRV www.8weeksout.com www.firstbeat.com
Thank you to our sponsor BiOptimizer – use code MUSCLE10 for 10% off. Check out P3-OM Probiotics to reduce cortisol, improve sleep and relaxation and to reduce stress. P3-OM is a patented prebiotic and probiotic supplement that helps break down protein, has antiviral capabilities and is full of “good guy” bacteria. Check out their special offer exclusive to our listeners at www.bioptimizers.com/muscle10
Next Episode
Epigenetic Aging and Aging Backwards with Ryan Smith #164
Ryan Smith has previously been a guest on the show to teach us all about peptides. Today he joins me to talk about epigenetic aging, DNA testing, changes in the market and new regulations for peptides, predictions, interventions and individual diagnostics. This is a fascinating conversation for me, as I put my body under a lot of stress during my career and am always interested in longevity and living my best life. I hope you enjoy it as much as I did, and please don’t hesitate to contact the team at TruDiagnostic if you have any questions about the fascinating things they are doing.
Ryan Smith graduated with a degree in Biochemistry from the University of Transylvania. In that time, he had multiple research internships, studying large scale protein synthesis and physical chemistry. After graduation, he attended medical school at the University of Kentucky for 2 years. After finishing all the educational curriculum and passing USMLE Step 1 he decided to leave and help open up a pharmacy in the United States that focused on peptide synthesis and formulations for pharmaceutical preparations. Since that time, Tailor Made compounding has become the 4th fastest growing company in healthcare and 21st fastest growing business in the US. Tailor Made Compounding was the first pharmacy to offer an extensive list of peptides in the US and continues research and expansion for the use of these products for the integrative medicine space. Since then, Ryan has opened many businesses including TruDiagnostic, a company focusing on methylation array based diagnostics for life extension and preventive healthcare.
More about Ryan and TruDiagnostic here: https://trudiagnostic.com/ @ryansmith_PMed https://www.a4m.com/ryan-smith.html
Previous Episode with Ryan: Muscle Intelligence #101 A deep-dive on peptides with expert Ryan Smith
Mentioned: Book: Dr. David Sinclair - LifespanPodcast: A New Perspective on Aging: How to Optimize the Quality of your Lifespan with Dr. David Sinclair Podcast: Optimize Your Life the Philosopher’s Way with Brian Johnson Podcast: Exploring Epigenetics and Optimizing Health in Times of Stress with Dr. Dan Stickler
Sponsor: BUBS Naturals - you know I love their products just as much as I enjoy working with them - an amazing company, that is always giving back. Check out their Collagen and MCT powder, which goes in my morning coffee every day without fail. Use code MUSCLE at checkout to get 20% off sitewide.
Timestamps:
[0:23] Introduction to guest Ryan Smith[1:01] Show sponsor BUBS Naturals [3:12] Changes in the Peptide space in 2020[6:38] Change in the definition of ‘biologics’[10:25] Quality-variability in compounding pharmacies[11:54] TruDiagnostic and Ryan’s new focus[12:55] Epigenetics and biological aging [15:50] What’s methylation?[16:30] Transcribing your DNA[18:47] Aging (and aging backwards)[20:00] Testing aging rate[22:35] Control your epigenetic expression[24:22] Snapshots of DNA[25:50] Predictions through epigenetics[30:25] Interventions and individual diagnostics[31:15] Show sponsor Optimize.me/muscle code Muscle10[35:57] Intrinsic vs extrinsic age[40:05] DHEA [41:17] Triglycerides and diabetes[43:20] Applications and predictions[47:30] Vaccines and genetics[50:15] Immunsystem support[52:10] Intervention protocols[53:50] Vitamin D - liposomal and injections [56:50] NAD vs NMN[59:16] Ketone esters[59:36] Anti-aging peptides[1:01:05] What your testing kit tells you[1:03:05] How to find a practitioner[1:04:10] The benefits of testing[1:07:20] Disclaimer
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