In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Kelly Starrett 00:02:44 Sponsors: Maui Nui & Joovv 00:05:46 Movement; Tool: Daily Floor Sitting 00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting 00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion 00:23:47 Sponsor: AG1 00:25:18 Warm-Ups & Play 00:30:51 Asymmetries & Training 00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10 00:42:41 Tool: Warming Up with Play; Breathwork 00:47:26 Sponsors: Function & Eight Sleep 00:50:35 Tool: Foam Rolling, Uses, Types & Technique 01:01:30 Injury vs. Incident, Pain 01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method 01:11:04 Posture, Neck Work 01:19:58 Sponsor: LMNT 01:21:33 Pelvic Floor, Prostate Pain 01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose 01:33:42 Mobilizing the Pelvic Floor, Urogenital Health 01:38:27 Abdominals, Rotational Power, Spinal Engine Work 01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities 01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity 01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch 02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture 02:21:06 Training for Life & Fun 02:30:20 Aging with Range of Motion & Control; Mental State & Training 02:35:38 Fascia, Myofascial Mobilization 02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort 02:45:14 Deliberate Heat & Cold, Training, Injury & Healing 02:54:35 Desire to Train, Physical Practice 02:58:54 Balanced Nutrition; Eating Behaviors & Social Media 03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule 03:14:30 Supplements 03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
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. Starrett 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 best-selling 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 Ready State, And 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.
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