Dr. Kelly Starrett: How to Improve Your Mobility, Posture & Flexibility - Huberman Lab

Transcript

Andrew Huberman (0:00)

Welcome to the Huberman Lab Podcast where we discuss science and science based tools for everyday life. I'm Andrew Huberman and I'm a professor of Neurobiology and Ophthalmology at Stanford School of Medicine. My guest today is Dr. Kelly Starrett. Dr. Kelly Starrett is a doctor of physical therapy and one of the world's experts in movement. That is, he teaches people how to move better for sake of sport, for sake of recreational fitness and for everyday living. Today we discuss several important topics including how best to warm up for any and all workouts. He also tells us how to improve our movement patterns, for cardiovascular exercise, for sport, for resistance training, across the board, how to move better and how to improve our range of motion with the minimal amount of time investment. We hear a lot about different forms of stretching. We hear about dynamic stretching, we hear about passive stretching. Dr. Starret explains how to improve our range of motion across our entire body in the best possible ways, as well as how to offset or repair any imbalances that stem from musculoskeletal problems or from neural issues and how to reduce soreness, how to improve our posture, seated, standing and movement based posture. We talk about nutrition. So today's episode covers an immense amount of actionable information that I'm certain all of you will benefit from. Dr. Kelly Starrett has authored several bestselling books, some of which you may have heard of, such as Supple Leopard. He was actually one of the first people to become synonymous with the use of a lacrosse ball or foam roller. But really, even though a lot of people have talked about those, what he was really doing there was to emphasize the importance of understanding the relationship between the skeleton, the muscles, the nervous system and the fascia. And today we also talk about fascia, which is an incredibly interesting and important topic. In addition to consulting and coaching for various college level and professional athletes and teams. Dr. Kelly Starrett and his wife Juliette Starrett co own the ReadyState. We provide a link to the Ready State in the show. Note captions there. They have a plethora of useful information and actionable protocols. I should mention years ago I took one of the courses from the Ready State. It's a really interesting course that we touch on some of the protocols from today. It's all about pelvic floor. So whether you're male or female and regardless of age, understanding your pelvic floor, how to take care of your pelvic floor in the context of exercise, posture, et cetera is vitally important for all sorts of vitally important bodily functions. So today we also touch on that by the end of today's episode, I'm certain that you will be armed with a number of new, highly actionable protocols. I should emphasize these protocols take very little time and have an outsized positive effect on your movement, your posture, and your overall health. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Maui Nui Venison. Maui nui venison is 100% wild harvested venison from the island of Maui and it is the most nutrient dense and delicious red meat available. I've spoken before on this podcast about the fact that most of us should be consuming about one gram of quality protein per pound of body weight every day. That protein provides critical building blocks for things like muscle repair and synthesis, but it also promotes overall health. Given the importance of muscle tissue as an organ, eating enough quality protein each day is also a terrific way to stave off hunger. One of the key things, however, is to make sure that you're getting enough quality protein without ingesting excess calories. Maui Nui venison has an extremely high quality protein per calorie ratio, so that getting one gram of quality protein per pound of body weight is both easy and doesn't cause you to ingest an excess of calories. Also, Maui Nui venison is absolutely delicious. They have venison steaks, ground venison, and venison bone broth. I personally like all of those. In fact, I probably eat a Maui Nui venison burger pretty much every day and occasionally I'll swap that for a Maui Nui steak. Responsible population management of the axis deer on the island of Maui means they cannot go beyond a particular harvest capacity. Signing up for a membership is therefore the best way to ensure access to their high quality meat. If you'd like to try Maui Nui venison, you can go to MauinuiVenison.com Huberman to get 20% off your membership or first order. Again, that's Mauinui Venison.com Hun Huberman Today's episode is also brought to us by Joovv. Joovv makes medical grade red light therapy devices. Now if there's one thing that I have consistently emphasized on this podcast, it's the incredible impact that light can have on our biology. Now, in addition to sunlight, red light and near infrared light have been shown to have positive effects on improving numerous aspects of cellular and organ health, including faster muscle recovery, improved skin health and wound healing, improvements in acne, meaning reductions in acne reduced pain and inflammation, improved mitochondrial function, and even improving vis visual function itself. What sets JOOVV lights apart and why they're my preferred red light therapy device is that they use clinically proven wavelengths, meaning specific wavelengths of red light and near infrared light in specific combinations to trigger the optimal cellular adaptations. Personally, I use the JOOVV whole body panel about three to four times per week, typically in the morning, but sometimes in the afternoon. And I use the JOOVV handheld light both at home and when I travel. If you'd like to try Joovv, you can go to Joovv spelled J-O-O-V-V.com Huberman Joovv is offering an exclusive discount to all Huberman Lab listeners with up to $400 off selectJoov products. Again, that's Joovv j o o v.com Huberman to get up to $400 off and now for my discussion with Dr. Kelly Starrat.

Summary

Huberman Lab Podcast Summary: Dr. Kelly Starrett on Improving Mobility, Posture & Flexibility

Episode: Dr. Kelly Starrett: How to Improve Your Mobility, Posture & Flexibility
Release Date: December 9, 2024
Host: Andrew Huberman, Ph.D.
Guest: Dr. Kelly Starrett, Doctor of Physical Therapy and Movement Expert

1. Introduction to Dr. Kelly Starrett

Dr. Kelly Starrett, a renowned physical therapist and movement expert, joins Andrew Huberman to delve into the intricacies of mobility, posture, and flexibility. With a rich background in consulting for athletes and co-owning ReadyState with his wife Juliette, Starrett brings a wealth of practical knowledge aimed at enhancing everyday movement.

2. Common Movement Problems and Imbalances

Timestamp: [07:17]

Dr. Starrett emphasizes that modern lifestyles often lead to movement imbalances, such as leaning to one side or developing asymmetrical body training from repetitive activities like sitting, walking, or using exercise machines. He explains how limited movement language—a restricted range of motion and repetitive movement patterns—can cause the brain to perceive certain ranges as unsafe, thereby minimizing movement choices.

Dr. Starrett (07:17): "Our bodies are adaptation machines and they just begin to adapt. And so suddenly what we have is a human body that doesn't express normative range."

3. Importance of Movement Variety and Exposure

Timestamp: [10:52]

To combat these imbalances, Starrett advocates for increased movement variety and exposure. A key recommendation is to spend 20-30 minutes each evening sitting on the ground in various positions, such as cross-legged or squatting. This practice helps maintain connective tissue integrity and normalize hip function.

Dr. Starrett (11:18): "This behavior alone cultures... It may just be that we're using and touching some shapes and our bodies are saying, hey, let's keep that around."

4. Effective Warm-Up Techniques

Timestamp: [25:18]

Challenging conventional high-repetition warm-ups, Starrett shares his personal approach of performing low-repetition sets with heavier loads to prepare the nervous system for intense training. This method contrasts with common practices and has contributed to his continuous strength gains over decades.

Dr. Starrett (26:00): "It's really about preparing the nervous system for heavier loads and not following preconceived ideas about warm-ups."

5. Addressing Asymmetries and Enhancing Posture

Timestamp: [31:22]

Acknowledging his own asymmetries, Starrett discusses strategies to balance strength and improve posture. By alternating the side from which he lifts weights and emphasizing symmetrical training, he promotes even strength distribution and better posture both seated and standing.

Dr. Starrett (31:22): "I've made it a point now to switch up which side I do weights from... It has made for better posture and more evenly distributed strength."

6. The Role of Fascia in Movement

Timestamp: [155:58]

Starrett highlights the critical role of fascia—a connective tissue network—in facilitating movement and maintaining tissue health. He explains how tight fascia can restrict motion and cause pain, advocating for myofascial mobilization techniques like rolling and stretching to enhance tissue flexibility and sliding.

Dr. Starrett (156:45): "If you pull fascia out of the human movement equation, the human doesn't. It fails to stop moving."

7. Mobility Practices and Self-Massage Techniques

Timestamp: [58:34]

Discussing practical mobility practices, Starrett introduces methods such as isometric contractions and tempo movements to safely mobilize tissues. He advises on effective self-massage techniques, emphasizing the importance of doing so without causing excessive pain or discomfort.

Dr. Starrett (58:34): "If you find something that's uncomfortable or stiff, do an isometric contraction—flex, hold for four seconds, then relax."

8. Pelvic Floor Health and Its Impact

Timestamp: [81:49]

Starrett underscores the significance of pelvic floor health for both men and women, linking it to urinary function and sexual health. He shares personal insights on overcoming prostate pain through pelvic floor mobilization and stresses the importance of proper pelvic alignment in preventing dysfunction.

Dr. Starrett (84:57): "I wish everyone would train their neck. It’s also linked to pelvic floor health and overall posture."

9. Nutritional Insights for Optimal Performance

Timestamp: [178:55]

Nutrition plays a pivotal role in movement and overall health. Starrett recommends consuming approximately one gram of high-quality protein per pound of body weight daily, coupled with ample fruits and vegetables to ensure sufficient micronutrient and fiber intake. He highlights the importance of a balanced diet tailored to individual needs without rigid restrictions.

Dr. Starrett (183:08): "I try to prioritize protein every meal... and ensure I’m getting enough fruits and vegetables for tissue health."

10. Use of Supplements: Creatine and Beyond

Timestamp: [191:22]

Addressing supplements, Starrett advocates for creatine and protein supplements to support muscle repair and performance. He encourages personalized supplementation based on blood work and individual health needs, emphasizing the importance of consulting healthcare professionals.

Dr. Starrett (196:26): "If you don’t handle whey well, there are vegetarian proteins... And supplements like creatine and omegas can support performance and recovery."

11. Sustainable Fitness Practices and Enjoyment

Timestamp: [147:44]

Starrett emphasizes the importance of integrating fitness into daily life in enjoyable and sustainable ways. Rather than adhering to rigid training schedules, he advises incorporating movement through activities like cycling, running, and functional training that align with personal goals and lifestyles.

Dr. Starrett (154:18): "The gym shouldn't be the loneliest place in the world... Make fitness and nutrition part of your life without letting it take over."

12. Handling Pain and Injuries: A Diagnostic Approach

Timestamp: [62:32]

Starrett introduces a diagnostic approach to pain and injuries, categorizing issues as either true injuries requiring medical attention or manageable incidents that can be addressed through mobility work. He advocates for using pain as a diagnostic tool to identify and rectify movement deficiencies.

Dr. Starrett (62:32): "Pain is a good reason... We should use our time in the gym to find deficiencies in our patterns and skills."

13. Cold and Heat Exposure for Recovery and Resilience

Timestamp: [165:30]

Discussing temperature-based recovery methods, Starrett differentiates between cold plunges, which can aid in shifting physiological states and reducing inflammation, and saunas, which promote relaxation and muscle recovery. He advises timing cold exposure to avoid interfering with post-training muscle adaptation.

Dr. Starrett (165:35): "Cold plunges can attenuate training effects if done too soon after workouts, but are great for shifting states otherwise."

14. Conclusion and Final Thoughts

Throughout the conversation, Dr. Kelly Starrett provides actionable insights into enhancing mobility, correcting postural imbalances, and fostering sustainable fitness practices. His holistic approach intertwines movement, nutrition, and mental resilience, offering listeners a comprehensive framework to improve their physical health and performance.

Notable Quotes:

Dr. Kelly Starrett (07:17): "Our bodies are adaptation machines and they just begin to adapt."
Dr. Kelly Starrett (26:00): "It's really about preparing the nervous system for heavier loads and not following preconceived ideas about warm-ups."
Dr. Kelly Starrett (58:34): "If you find something that's uncomfortable or stiff, do an isometric contraction—flex, hold for four seconds, then relax."
Dr. Kelly Starrett (81:49): "I wish everyone would train their neck. It’s also linked to pelvic floor health and overall posture."
Dr. Kelly Starrett (183:08): "I try to prioritize protein every meal... and ensure I’m getting enough fruits and vegetables for tissue health."
Dr. Kelly Starrett (196:26): "If you don’t handle whey well, there are vegetarian proteins... And supplements like creatine and omegas can support performance and recovery."
Dr. Kelly Starrett (147:44): "The gym shouldn't be the loneliest place in the world... Make fitness and nutrition part of your life without letting it take over."
Dr. Kelly Starrett (62:32): "Pain is a good reason... We should use our time in the gym to find deficiencies in our patterns and skills."
Dr. Kelly Starrett (165:35): "Cold plunges can attenuate training effects if done too soon after workouts, but are great for shifting states otherwise."

Resources Mentioned:

ReadyState: ReadyState Website
Books by Dr. Kelly Starrett: Supple Leopard, among others
Protocols and Courses: Available on ReadyState’s platforms
Recommended Techniques: Mann-Miller's PNF stretching, myofascial release through rolling and self-massage

Final Thoughts:

Dr. Kelly Starrett’s comprehensive approach to mobility and movement emphasizes the importance of functional training, balanced nutrition, and sustainable fitness practices. By integrating these principles into daily life, individuals can enhance their physical performance, reduce injury risk, and maintain overall health and well-being.