Money Matters 290- Built To Move w/ Kelly & Juliet Starrett

Juliet & Kelly Starrett: Money Matters Podcast Interview

April 20, 2023 . 11:53 AM . ID: 333149605

Transcript

00:00 - 00:02
[speaker unknown]
This conference will now be recorded.

00:04 - 00:08
Christopher Hensley, RICP®
Good morning, you're listening to, Money Matters, I'm Chris Hensley.

00:09 - 00:12
Christopher Hensley, RICP®
We have a fantastic show lined up for you today.

00:12 - 00:15
Christopher Hensley, RICP®
We have, with us today, Kelly and Juliet Starr at.

00:16 - 00:21
Christopher Hensley, RICP®
They have recently released a new book called, Built To Move.

00:21 - 00:32
Christopher Hensley, RICP®
And, you know, I'm super excited to interview both of you today and, you know, not only am I a fan, but I didn't conveniently placed these in the AFIX as a gimmick.

00:33 - 00:34
Christopher Hensley, RICP®
These just sit around.

00:37 - 00:43
Christopher Hensley, RICP®
Faces, I've got my, you know, my subtle Leopard over here, that is my, yeah, my Bible for when I get hurt.

00:43 - 00:46
Christopher Hensley, RICP®
Just look it up and thumbs down through it, unfortunately.

00:46 - 00:49
Christopher Hensley, RICP®
It's been beaten up and used quite a bit.

00:49 - 00:54
Christopher Hensley, RICP®
But I wanna kinda want to start because their listeners today that may not know who you are.

00:54 - 00:58
Christopher Hensley, RICP®
I've been, you know, familiar with, with both of you first for some time.

00:58 - 01:00
Christopher Hensley, RICP®
But I'm going to take the time to go through your bio.

01:01 - 01:13
Christopher Hensley, RICP®
Now, Kelly is a Doctor of Physical Therapy and is the co-author of the New York Times Bestseller book, Becoming A Subtle Leopard and Ready to Run, and the Wall Street Journal bestseller, deskbound.

01:13 - 01:17
Christopher Hensley, RICP®
Kelly was also the co-founder of San Francisco Crossfit, the 21st.

01:18 - 01:26
Christopher Hensley, RICP®
21st Crossfit affiliate, consults with athletes and coaches from the NFL or the NBA, NHL, and the MLB, The US.

01:26 - 01:32
Christopher Hensley, RICP®
Olympic team Crossfit works with Elite Army, Navy and Air Force Marines Coast Guard's.

01:32 - 01:37
Christopher Hensley, RICP®
Whew, that's a lot of work on my breathing here.

01:37 - 01:38
Christopher Hensley, RICP®
We see all.

01:38 - 01:38
Kelly & Juliet Starrett
The dirty laundry us.

01:39 - 01:40
Christopher Hensley, RICP®
A lot.

01:40 - 01:40
Christopher Hensley, RICP®
That's a lot.

01:41 - 01:47
Christopher Hensley, RICP®
And then, and then Julia, I love that you did this book as a couple, that I think that's fantastic.

01:47 - 01:51
Christopher Hensley, RICP®
Juliet is an entrepreneur and attorney, author, podcaster.

01:51 - 02:06
Christopher Hensley, RICP®
She's the co-founder and the CEO of the ready state dot com, which was revolutionized how athletes think about the human movement and the athletic performance as well as former CEO of San Francisco Crossfit, one of the first 50 Crossfit affiliates.

02:06 - 02:09
Christopher Hensley, RICP®
Both of you welcome to the show today.

02:10 - 02:11
Kelly & Juliet Starrett
Thank you so much for having us.

02:11 - 02:13
Kelly & Juliet Starrett
Absolutely and.

02:13 - 02:14
Christopher Hensley, RICP®
I kinda want to frame this.

02:14 - 02:17
Christopher Hensley, RICP®
I've I'm on a tear here personally, right?

02:18 - 02:25
Christopher Hensley, RICP®
The in the last few months, I've read Steven kotler's New Book nor Country that's called Growing Old and Staying Rad, right?

02:25 - 02:33
Christopher Hensley, RICP®
And then I followed it pairs very nicely with, with built to move because there's some of the same same themes.

02:33 - 02:34
Christopher Hensley, RICP®
They are.

02:34 - 02:36
Christopher Hensley, RICP®
You know, this is a finance show.

02:36 - 02:39
Christopher Hensley, RICP®
If you're a longtime listener, we started podcasting in 2014.

02:39 - 02:46
Christopher Hensley, RICP®
So, you've heard several times throughout the life of the podcast where we brought in health and fitness topics to a finance show.

02:46 - 02:50
Christopher Hensley, RICP®
You know, usually, will have to make an argument as far as, Well, why are we doing that, Right?

02:50 - 03:08
Christopher Hensley, RICP®
You know, that the tie in between financial success, and being healthy, and, but, with this, it's very, very obvious, because my, my experience as a financial advisors, when I sit with people, when I talk about their financial goals, one of the biggest things that they talk about are these future goals of traveling.

03:10 - 03:19
Christopher Hensley, RICP®
I knew there was a Eureka moment when I was listening to the book and you guys talked about people wanting to take their grandkids to Disneyland and being disappointed.

03:20 - 03:28
Christopher Hensley, RICP®
So tell us about, About, Built, to move, what inspired you to write this book?

03:29 - 03:39
Kelly & Juliet Starrett
Let's take what you said on for starters is that, where many of us are very comfortable with thinking about planning for the future, that makes sense.

03:39 - 03:41
Kelly & Juliet Starrett
Psychologically, hey, I'm going to retire.

03:41 - 03:44
Kelly & Juliet Starrett
I need to work backwards from the day I want to retire.

03:44 - 03:46
Kelly & Juliet Starrett
So I have enough money to project forward.

03:46 - 03:58
Kelly & Juliet Starrett
So we sort of can create a model on our heads for delayed gratification and stepwise behaviors that get us to an end goal is, and if you're engaged in business, currently, what you probably are?

03:58 - 04:02
Kelly & Juliet Starrett
You also set quarter goals, you know, yearly goals, five year goals for your business.

04:02 - 04:11
Kelly & Juliet Starrett
So one of the things that is strange, for Juliet and I's that, we oftentimes find ourselves along with experts in multiple fields.

04:11 - 04:12
Kelly & Juliet Starrett
Here we are finance.

04:12 - 04:17
Kelly & Juliet Starrett
And we fail to apply the same rigor and the same principles towards other aspects of our life.

04:17 - 04:29
Kelly & Juliet Starrett
We have already solved this problem in terms of, hey, we do this in other areas, let's go ahead and start to project forward and say, what do I imagine my 60 year old self 70 years of 50 year old?

04:29 - 04:30
Kelly & Juliet Starrett
Self being able to do?

04:30 - 04:32
Kelly & Juliet Starrett
What does that physically look?

04:32 - 04:32
Kelly & Juliet Starrett
Like?

04:32 - 04:38
Kelly & Juliet Starrett
I think what we see is younger people, we end up saying, well, you know, I'll, I'll save tomorrow.

04:38 - 04:40
Kelly & Juliet Starrett
Start that compounding interest a year from now.

04:41 - 04:58
Kelly & Juliet Starrett
And just like that experience, we're saying, hey, the best day to start us today We know that if we can get people to start to imagine what their lives are going to look like in the future, then we can begin to take steps today that begin to expose our tissues expose ourselves load.

04:58 - 05:01
Kelly & Juliet Starrett
We start to realize that we can actually work backwards.

05:01 - 05:08
Kelly & Juliet Starrett
And this is the same framework, by the way, we work with, with National champions or big teams, the National Championships, a Super Bowls on this day.

05:08 - 05:19
Kelly & Juliet Starrett
We have this many weeks to prepare, so ultimately, just understand that, if you're new to thinking about durability in health and wellness, you actually have a pretty great framework already set up.

05:19 - 05:25
Kelly & Juliet Starrett
Because you already doing that, let's go and apply the same sets of tools to your own life in terms of your physical behaviors.

05:25 - 05:41
Kelly & Juliet Starrett
And then I'll let Juliet take well, and I would add to what Kelly said, You know, I would challenge everybody listening to this to actually get out a pen and paper or a laptop and write down your 5, 10, 15, 25, 50 year movement goals.

05:41 - 05:52
Kelly & Juliet Starrett
Because you're exactly right, We, when we talk to anybody, You know, there's what I can say is there's no one who's movement goal is to be in a skilled nursing facility at 80 being taken care of by their children.

05:52 - 05:53
Kelly & Juliet Starrett
That's no one's goal.

05:53 - 05:55
Kelly & Juliet Starrett
Everybody has a movement goal.

05:55 - 05:58
Kelly & Juliet Starrett
Now, Kelly and I coming from an athletic background.

05:58 - 06:00
Kelly & Juliet Starrett
We have to movement goals when we're 80.

06:00 - 06:03
Kelly & Juliet Starrett
We still want to be able to ski and write our mountain bikes now, although it.

06:03 - 06:04
Christopher Hensley, RICP®
Looks like.

06:04 - 06:12
Kelly & Juliet Starrett
They will, those do it, well, that skiing and biking look like it does today, at 50, no, but we still want to be able to do those things.

06:12 - 06:15
Kelly & Juliet Starrett
And it doesn't matter what your movement goals are.

06:15 - 06:25
Kelly & Juliet Starrett
It could be literally, you know, as simple as, you know, being able to survive a day walking around Disneyland with your grandchildren, But universally, we all have movement goals.

06:25 - 06:42
Kelly & Juliet Starrett
And, you know what, one of the things we've tried to do with this book and, you know, an analogy we've been using lately as if you sort of think about your, your ability to move as like a wide hallway, and you don't want that hallway to start to narrow as you get older and sort of lose your movement choice.

06:43 - 06:47
Kelly & Juliet Starrett
And so, you know, we really challenge people to say, hey, these are the things I want to be able to do.

06:47 - 06:52
Kelly & Juliet Starrett
Just like, you know, putting money into my 401 K are saving for retirement in other ways.

06:52 - 06:59
Kelly & Juliet Starrett
Start to think about what you want to be able to do physically, and what you need to be doing now and in the future to be able to reach those goals.

06:59 - 07:05
Kelly & Juliet Starrett
So let me just add also that I think some of the financial parallels really work well when we think about our bodies.

07:05 - 07:17
Kelly & Juliet Starrett
I think when we think about retiring with wealth, or stability or security, oftentimes we're like, what is the complex, you know, financial tool that's gonna get me there?

07:17 - 07:21
Kelly & Juliet Starrett
And, you know, like, hold on before you try to hack the market?

07:21 - 07:26
Kelly & Juliet Starrett
Let's just make sure that you're, you're spending is not greater than your, you know, your income.

07:26 - 07:37
Kelly & Juliet Starrett
And oftentimes when we get people into core principles of financial behavior, let's save a little bit every month, Let's make sure that we're understanding where our money is going, and what our priorities are.

07:37 - 07:47
Kelly & Juliet Starrett
Well, we can apply that same thinking, again, we've chosen 10 aspects of physical behavior that we consider to be vital.

07:47 - 07:50
Kelly & Juliet Starrett
Signs sort of a new set of vital signs of physical practice.

07:51 - 07:55
Kelly & Juliet Starrett
And these are the hinges that swing the largest doors.

07:55 - 07:58
Kelly & Juliet Starrett
So, look, there's a thousand things you can do.

07:58 - 08:09
Kelly & Juliet Starrett
But what we find is that when we give people clear, ROI, clear, objective measures around some of the aspects of their health and wellness, things that they can fit into their busy days.

08:09 - 08:11
Kelly & Juliet Starrett
Today, they can start.

08:11 - 08:12
Kelly & Juliet Starrett
That doesn't take a gym.

08:12 - 08:15
Kelly & Juliet Starrett
It doesn't take a physical therapist that doesn't take someone External.

08:16 - 08:20
Kelly & Juliet Starrett
You have control over your life starting this afternoon.

08:20 - 08:28
Kelly & Juliet Starrett
And what ends up happening is when we apply the sort of compounding interest effects of these simple behaviors because they're tightly coupled.

08:28 - 08:31
Kelly & Juliet Starrett
All of a sudden, we start to see humans feel better.

08:32 - 08:40
Kelly & Juliet Starrett
And if you start to feel better, you start to have more movement choice options and lo and behold, your 110, and you're stealing Corvettes with your best friends.

08:40 - 08:42
Kelly & Juliet Starrett
And, you know, that's really the goal.

08:42 - 08:42
Kelly & Juliet Starrett
I.

08:42 - 08:43
Christopher Hensley, RICP®
Love it.

08:43 - 08:44
Christopher Hensley, RICP®
I love it.

08:44 - 09:05
Christopher Hensley, RICP®
You know, this book, you know, I encourage anybody to read it, no matter what age level you're at, because there's so much stuff to take away, It is quick enough that you can get through it, but I hate to say it's It's concentrated the stuff that you have in each one of these sections is so important.

09:05 - 09:08
Christopher Hensley, RICP®
And you called them, you know, the 10 vital signs.

09:09 - 09:12
Christopher Hensley, RICP®
Each one of them, you can only we could probably do a whole show each one of them.

09:12 - 09:15
Christopher Hensley, RICP®
So I'm trying to give myself some guardrails here.

09:15 - 09:18
Christopher Hensley, RICP®
But let's let's back up and just talk about the idea of rewilding.

09:19 - 09:22
Christopher Hensley, RICP®
Right, the idea of what you call rewilding, what does that mean?

09:23 - 09:24
Kelly & Juliet Starrett
We'll take it away.

09:24 - 09:33
Kelly & Juliet Starrett
One of the things that we want people to appreciate is look, when you bring up a really good point around the book, it's every vital sign gives us a cluster of behaviors.

09:33 - 09:45
Kelly & Juliet Starrett
So if we take the first one, for example, and I'm, I'm actually addressing your question: This notion of Rewilding is that human beings are capable of sort of base levels of function.

09:45 - 09:47
Kelly & Juliet Starrett
Your hips should move a certain amount.

09:48 - 09:51
Kelly & Juliet Starrett
It takes a certain amount of movement every day to accumulate.

09:51 - 09:52
Kelly & Juliet Starrett
Fatigued go to sleep.

09:53 - 09:57
Kelly & Juliet Starrett
You need to have this much range of motion of your hips so that your back works well.

09:57 - 10:08
Kelly & Juliet Starrett
So, one of the things that we're trying to do is, say, when we say rewilding, we're saying, how can we shape our environments so that those inputs on us help our bodies do what they need to do?

10:08 - 10:16
Kelly & Juliet Starrett
And, unfortunately, the way most of us are living for no fault of our own, it's not sort of we don't end up using our full movement language.

10:16 - 10:27
Kelly & Juliet Starrett
It's easy to get sucked into a Hulu show or Netflix late at night, or you run into round and not get enough sleep or not fuel yourself with fruits and vegetables, and et cetera, et cetera.

10:27 - 10:30
Kelly & Juliet Starrett
Just because you're a busy person with a sick family member.

10:30 - 10:31
Kelly & Juliet Starrett
I mean, we get it.

10:31 - 10:40
Kelly & Juliet Starrett
But one of the things that we we can begin to do and we say, Hey, let's start with this constellation behaviors that we start the book with this thing called the Sit and Rise Test.

10:41 - 10:54
Kelly & Juliet Starrett
Which is a really simple way of assessing how freely you can move in your environment, All you have to do is stand, cross your legs, then lower yourself to the ground in a criss-cross applesauce position.

10:54 - 10:59
Kelly & Juliet Starrett
So you end up sitting cross-legged on the ground, and then without putting a knee down our hand down.

10:59 - 11:02
Kelly & Juliet Starrett
See if you can reverse that position and stand back up.

11:02 - 11:14
Kelly & Juliet Starrett
And it turns out, based on a 2014, really excellent study, it looked like that that test was a good indicator of how well people age their morbidity, mortality, and morbidity.

11:14 - 11:17
Kelly & Juliet Starrett
What we want you to know is that it's not about strength.

11:17 - 11:18
Kelly & Juliet Starrett
It's not about co-ordination.

11:18 - 11:27
Kelly & Juliet Starrett
You're a grown as adults, but what you might find is that you haven't touch these ranges of motion in your hips and your knees and ankles from it.

11:27 - 11:28
Kelly & Juliet Starrett
And this is a very fair test.

11:28 - 11:33
Kelly & Juliet Starrett
Believe it or not, it's not a full range of motion tests Like, you don't have to do the splits here, B, Simone Biles.

11:34 - 11:40
Kelly & Juliet Starrett
But what we know is the number-one reason people end up in nursing homes is they can't get up and down off the ground independently.

11:40 - 11:54
Kelly & Juliet Starrett
And because we're not asked to engage in this behavior very often, suddenly it's gone because we haven't sat on the ground or moved up and down unless we go to yoga regularly or pilates or where we're engaging in some activities like, you know, soccer or football or even tackle all.

11:54 - 12:04
Kelly & Juliet Starrett
So what we can do is start to say hey, here's an assessment of how effortless this is tried to minimize your points of contact but also now that you're sitting on the ground.

12:04 - 12:06
Kelly & Juliet Starrett
Let's go ahead and watch a little TV tonight.

12:06 - 12:10
Kelly & Juliet Starrett
And your homework tonight, if you're listening to this, is to watch TV sitting on the floor.

12:11 - 12:13
Kelly & Juliet Starrett
Sit cross-legged, sit with your legs out front of you.

12:13 - 12:22
Kelly & Juliet Starrett
Sidesaddle, and what you're suddenly realize, is you can start to accumulate 20 or 30 minutes of some positions that are gonna make your hips work better.

12:23 - 12:26
Kelly & Juliet Starrett
They're gonna make your back work better and then you're gonna have to stand up off the floor eventually.

12:26 - 12:31
Kelly & Juliet Starrett
So what we've got is with a simple behavior done in the book, ends of your day.

12:31 - 12:35
Kelly & Juliet Starrett
We can actually begin to help you reclaim what is your by, should be able to do.

12:36 - 12:42
Kelly & Juliet Starrett
And, I would just like to add that, you know, people should feel free when they're trying this test.

12:42 - 12:47
Kelly & Juliet Starrett
For the first time to do it next to a couch or a wall, and, you know, grab a coffee table or chair.

12:47 - 12:50
Kelly & Juliet Starrett
You know, do it in a safe a position.

12:50 - 12:52
Kelly & Juliet Starrett
As feels comfortable for you, this is crazy.

12:52 - 12:53
Kelly & Juliet Starrett
We're talking into like, be safe.

12:53 - 12:54
Kelly & Juliet Starrett
As you lower.

12:54 - 12:56
Kelly & Juliet Starrett
Your lower yourself to the grounds where the bar is.

12:56 - 12:57
Christopher Hensley, RICP®
Right.

12:57 - 12:59
Kelly & Juliet Starrett
But, I will say that, you know, it's scary.

12:59 - 13:01
Kelly & Juliet Starrett
It's, it's true, and it is scary to some people.

13:01 - 13:04
Kelly & Juliet Starrett
I mean, sometimes, you know, the looks we get on people's faces.

13:04 - 13:10
Kelly & Juliet Starrett
When we say, OK, just sit cross-legged, it's just not a position that many people have done in practice for many years, probably, since elementary school.

13:10 - 13:12
Kelly & Juliet Starrett
And so I would just say, take it slow.

13:12 - 13:21
Kelly & Juliet Starrett
But, you know, one of the things we know is that, unlike your muscle mass, and some of the other ways in which your body, we know you, you start to lose things.

13:21 - 13:25
Kelly & Juliet Starrett
As you get older, you actually should not, and don't need to lose your range of motion.

13:25 - 13:33
Kelly & Juliet Starrett
That actually should be constant for your whole life range of motion, is something that you can continue to have, and continue to improve even as you age.

13:33 - 13:45
Kelly & Juliet Starrett
And so, now that we have this book out in the world, and we're seeing hundreds and hundreds of people do the sitting right says, we're also getting a lot of feedback, that, that it, one of the great, one of the great things about this has some why we want to open the book with it.

13:45 - 13:47
Kelly & Juliet Starrett
Is you can actually quickly see improvement.

13:47 - 13:56
Kelly & Juliet Starrett
You know, we're seeing people who are three weeks a month into spending some time sitting on the floor, and cross-legged position, and working a little bit on their hip mobility in front of Netflix.

13:56 - 14:07
Kelly & Juliet Starrett
And they went from feeling really uncomfortable doing this test to being able to do it, no problem and having less back pain and moving more and experiencing better gains on the peloton and in their workouts.

14:08 - 14:10
Kelly & Juliet Starrett
And really, that's miraculous.

14:11 - 14:18
Kelly & Juliet Starrett
And so, you know, ultimately, one of the things that Julia and I want everyone to understand is that this is not a book about exercise.

14:18 - 14:20
Kelly & Juliet Starrett
We think exercise is a great extracurricular.

14:21 - 14:22
Kelly & Juliet Starrett
Should you lifting weights?

14:22 - 14:22
Kelly & Juliet Starrett
Yes.

14:22 - 14:24
Kelly & Juliet Starrett
Should you breathe hard, yes!

14:24 - 14:27
Kelly & Juliet Starrett
But you can build a real physical practice.

14:28 - 14:44
Kelly & Juliet Starrett
That doesn't just happen in one hour discrete units, where you can begin to say, hey, on a really busy day, where I don't get to go to the gym or my class, I can have a ton of inputs that actually is enough for me to have a care and feeding of my body.

14:44 - 14:51
Kelly & Juliet Starrett
So that when the time comes and I have the opportunity or the desire to dance, or weightlifter do something, I'll be ready for them.

14:52 - 14:55
Christopher Hensley, RICP®
I love it, I love it, this is, this is life changing stuff here.

14:55 - 15:01
Christopher Hensley, RICP®
I mean, you talk about, well, you know, the weightlifting and the strength, strict gain and that kind of stuff.

15:01 - 15:05
Christopher Hensley, RICP®
But just the ability to reach down below your knees.

15:08 - 15:08
Kelly & Juliet Starrett
For.

15:08 - 15:16
Christopher Hensley, RICP®
Years, and then when I started doing balanced training and really getting into your stuff, I really, you know, getting that range of motion back, wow.

15:16 - 15:18
Christopher Hensley, RICP®
That's something that you didn't think was possible.

15:18 - 15:27
Kelly & Juliet Starrett
And one of the things that's so great is, were sneaking into a conversation about range of motion, but I want everyone to understand that when you are in pain, right?

15:27 - 15:30
Kelly & Juliet Starrett
Pain does not mean tissue trauma.

15:30 - 15:32
Kelly & Juliet Starrett
Pain does not mean disease, state.

15:32 - 15:33
Kelly & Juliet Starrett
It certainly can, but it's fairly rare.

15:33 - 15:38
Kelly & Juliet Starrett
Most of the time, 99% of the time paints a request for change.

15:39 - 15:41
Kelly & Juliet Starrett
And when most of us have pain, we don't even know where to begin.

15:42 - 15:50
Kelly & Juliet Starrett
One of the easiest things to do is to ask yourself, Well, if I have pain and part of my body, is my body operating in the way it's capable?

15:50 - 15:54
Kelly & Juliet Starrett
So do my hips move the way they're supposed to move.

15:54 - 15:56
Kelly & Juliet Starrett
To my shoulders, move the way they're supposed to move.

15:57 - 16:06
Kelly & Juliet Starrett
And one of the easiest things we know to help people feel better in their bodies is to say, Hey, look, we've created some vital signs around physical behaviors, like eating and sleeping and moving.

16:07 - 16:12
Kelly & Juliet Starrett
We also create some vital signs around range of motion assessment, how well can you move in your environment.

16:12 - 16:20
Kelly & Juliet Starrett
And if you're struggling, if you're falling below the minimums, because remember, it's not good or bad, it's red, yellow green, like, hey, I should pay attention to this.

16:20 - 16:31
Kelly & Juliet Starrett
Suddenly, even though you may be an expert in some aspect of your life, improving your hip extension in the couch test may be the thing that restores how your knee feels so that you can go walk more.

16:32 - 16:38
Kelly & Juliet Starrett
And ultimately, until someone shows you these vital signs, it gives you a clear objective measure, you'll probably have some blind spots.

16:39 - 16:49
Kelly & Juliet Starrett
And I would like to add to that, you know, Kelly, being one of the most sought after physical therapist in the world, you know, if he has a client who comes to see him for low back pain, he does.

16:50 - 16:50
Kelly & Juliet Starrett
Three things.

16:50 - 17:06
Kelly & Juliet Starrett
All of which are vital signs in this book, the first is he teaches people how to breathe, the second is he prescribes a lot more walking and third he prescribes them to start working on their hip mobility including sitting on the floor while they're watching television.

17:06 - 17:25
Kelly & Juliet Starrett
And so, you know, I think maybe there's a notion out there that, you know, these problems are, and again, while the human body is like one of the most complex things in the known universe, there are actually some very straightforward things that people can be doing on their own, without seeking out help, to make their own bodies feel better.

17:26 - 17:28
Kelly & Juliet Starrett
That's a subversive idea.

17:29 - 17:31
Christopher Hensley, RICP®
It's huge, that's huge here.

17:31 - 17:38
Christopher Hensley, RICP®
If you are type A analytic like me, when somebody tells you, Hey, you need to work on your breathing, or you need to work on your balance, it's almost esoteric.

17:38 - 17:40
Christopher Hensley, RICP®
It's like, well, what the heck do you mean?

17:40 - 17:45
Christopher Hensley, RICP®
There are very real things that you guys have in this book that show you step by step.

17:45 - 17:48
Christopher Hensley, RICP®
Here's things that you can do to change this.

17:48 - 17:49
Christopher Hensley, RICP®
Very, very powerful.

17:50 - 17:57
Christopher Hensley, RICP®
One of the things, Juliet that you just brought up was walking, Tell me a little bit more about walking.

17:57 - 17:59
Christopher Hensley, RICP®
You know nobody's ever super excited.

17:59 - 17:59
Christopher Hensley, RICP®
Oh, it's walking.

17:59 - 18:01
Kelly & Juliet Starrett
Right?

18:01 - 18:04
Christopher Hensley, RICP®
There's a whole bunch of stuff to tell us about that.

18:05 - 18:08
Kelly & Juliet Starrett
Well, you know, I am single handedly trying to make walking **** on Instagram.

18:08 - 18:18
Kelly & Juliet Starrett
So if anyone can help me do that, but you know, we are huge evangelists of walking, and we have a thousand reasons why we're such fans, but I'll just try to hit on a few.

18:18 - 18:29
Kelly & Juliet Starrett
The first thing is, walking in our mind is the easiest way to get what's known scientifically as non exercise activity, also known as you've probably heard the word neat.

18:29 - 18:36
Kelly & Juliet Starrett
But what scientists have learned over the years is, you know, the, you know, art bodies are designed to be in constant movement.

18:37 - 18:45
Kelly & Juliet Starrett
We think we've done a horrible job in the fitness industry of telling everyone that, you know, exercise is done in a one hour block, and then you sit for the remainder of the day.

18:45 - 18:48
Kelly & Juliet Starrett
It turns out that there are so many reasons we need to keep moving throughout our day.

18:48 - 18:49
Kelly & Juliet Starrett
In addition to exercise.

18:49 - 18:52
Kelly & Juliet Starrett
We think walking is the best way to do that.

18:52 - 19:02
Kelly & Juliet Starrett
And it turns out that oftentimes, the difference over a lifespan of someone who's able to control their weight, and not control their weight, is non exercise activity.

19:02 - 19:07
Kelly & Juliet Starrett
It turns out that most workouts in an hour, you're burning 3 to 500 calories.

19:07 - 19:14
Kelly & Juliet Starrett
And so ultimately the goal is to get as much non exercise movement in your day, and that could be the difference between being, you know, struggling or not, struggling with your weight.

19:14 - 19:17
Kelly & Juliet Starrett
But there's all these other amazing side benefits of walking.

19:17 - 19:21
Kelly & Juliet Starrett
One of those is that you actually get outside and get some sunlight on your body.

19:22 - 19:26
Kelly & Juliet Starrett
You know, if you walk, you might interact with your neighbors and know people in your community.

19:26 - 19:31
Kelly & Juliet Starrett
We find, you know, Kelly and I go for an after dinner 20 minute walk almost every night, 1750 steps.

19:32 - 19:33
Kelly & Juliet Starrett
We don't take our phones.

19:33 - 19:38
Kelly & Juliet Starrett
We have a chance to reconnect and talk about our days, and you know, be spouses together.

19:39 - 19:54
Kelly & Juliet Starrett
There's also, you know, for those people who are into athletics and training, one of the best ways to recover from exercise and be ready for your workout the next day is by walking walking, actually clears out the lymphatic system in your body, which is, you know, it's sort of the waste system of the body.

19:55 - 19:58
Kelly & Juliet Starrett
So you know, we could go on and on about the benefits of walking, talking about sleep.

19:59 - 19:59
Kelly & Juliet Starrett
Well.

19:59 - 20:17
Kelly & Juliet Starrett
Yeah, and you know, Kelly has done a bunch of work with the Delta force and one of the things he learned by working with them is that if any of their war fighters are struggling with sleep to fall asleep or to stay asleep, their first order prescription is they're given 12 to 15,000 steps of walking.

20:17 - 20:32
Kelly & Juliet Starrett
So, here, they have access to every bell, whistle, pill, drug, you know, you name it, they have access to, everything, in their first order is to make sure that they've actually moved enough to have enough sleep pressure to be able to fall asleep.

20:32 - 20:33
Kelly & Juliet Starrett
And sleep well.

20:33 - 20:37
Kelly & Juliet Starrett
And I think the way people can relate to that is, you know, anyone who has like a wild toddler.

20:37 - 20:46
Kelly & Juliet Starrett
You know the goal of it, if you've a toddler's, the goal is to like just crush them all day with movement so that they just fall asleep exhausted at night.

20:46 - 20:51
Kelly & Juliet Starrett
It turns out that adults need to do the same thing to, to develop enough sleep pressure to actually fall asleep and sleep Well.

20:53 - 20:54
Christopher Hensley, RICP®
I love it.

20:54 - 21:02
Christopher Hensley, RICP®
I love it, Bother you know that me and my wife are going for afternoon walks after dinner and inspired.

21:02 - 21:05
Christopher Hensley, RICP®
So now I have a weighted best she'll walk, she didn't have the weight of S.

21:05 - 21:06
Christopher Hensley, RICP®
I have the weighted vests.

21:06 - 21:10
Christopher Hensley, RICP®
I look like a SWAT person or something while we're walking, but it works.

21:10 - 21:13
Christopher Hensley, RICP®
I'm getting resistance, and.

21:13 - 21:15
Kelly & Juliet Starrett
What, I wanna, I wanna shout out for a second.

21:15 - 21:27
Kelly & Juliet Starrett
That is really progressive, and what you just described, something sort of easily, if you don't have a weight fast, you probably have a backpack laying around, you could load some books in their load, some cans, and they're low to a £10 weight in there.

21:28 - 21:32
Kelly & Juliet Starrett
The sort of technical term for loaded walking is rocking out of the military.

21:32 - 21:39
Kelly & Juliet Starrett
And we find that if we look what we often thinks is walking is so low, low-level.

21:39 - 21:42
Kelly & Juliet Starrett
That really, I should be running and if I'm not running, should be doing nothing.

21:43 - 21:48
Kelly & Juliet Starrett
But we see that rocking is the best coolest, most amazing way to load your spine.

21:48 - 21:54
Kelly & Juliet Starrett
Sort of improve your posture, load your feet, and it turns any little walk this morning.

21:54 - 21:58
Kelly & Juliet Starrett
We have a little one hour loop in our neighborhood, we got up early, it's our daughter's birthday.

21:58 - 22:04
Kelly & Juliet Starrett
And, lo and behold, we throw on our backpacks Juliet's Carrion, £30, I'm carrying £20.

22:05 - 22:10
Kelly & Juliet Starrett
And, uh, we fly around and that changes, that walk into a real load.

22:11 - 22:23
Kelly & Juliet Starrett
And so, even a little 10 minute walk with a backpack, you keep by the door, will change in load your, your system, and ultimately, we feel like this is one of the most secret ways to increase the load on your body, doing the thing you're doing anyway walking.

22:23 - 22:26
Kelly & Juliet Starrett
You may have also heard of the blue zones.

22:26 - 22:28
Kelly & Juliet Starrett
Maybe some of your listeners have as well.

22:28 - 22:32
Kelly & Juliet Starrett
But the blue zones are, there's 5 or 6 places on earth where people live the longest.

22:32 - 22:33
Kelly & Juliet Starrett
They have the highest number of centenarians.

22:33 - 22:40
Kelly & Juliet Starrett
And people also have the fewest amount, the fewest amount of sort of chronic diseases and other sort of physical challenges as they age.

22:40 - 22:46
Kelly & Juliet Starrett
And one of the things that people do universally across all the blue zones is carry heavy things.

22:46 - 22:56
Kelly & Juliet Starrett
And do a lot of walking, nobody in, you know, Sardinia or Okinawa, who has lived to be 100 put on their tennis shoes, and went to an Orange Theory class.

22:56 - 22:59
Kelly & Juliet Starrett
They never, ever did formal exercise right.

22:59 - 23:05
Kelly & Juliet Starrett
The people that have lived long and lived well have just always been moving a lot throughout their day.

23:05 - 23:11
Kelly & Juliet Starrett
Doing a ton of walking, carrying things, you know, putting their body into different shapes, getting up and down off the floor.

23:11 - 23:21
Kelly & Juliet Starrett
These are the common things that have helped, you know, those people become Centenarians and, again, I also want to add here, that Kelly and I are obsessed with the word durability.

23:21 - 23:31
Kelly & Juliet Starrett
We don't like the word longevity because none of us care that we live to be 105 before bedridden for the last 15 years of our life in a skilled nursing facility.

23:31 - 23:39
Kelly & Juliet Starrett
But what we all want universally is to have a body that feels good for as long as possible and to be able to do the things we want to do physically for as long as possible into us.

23:39 - 23:44
Kelly & Juliet Starrett
That's durability and takes the hits because you're going to have a sick family member.

23:45 - 23:46
Kelly & Juliet Starrett
You're going to have to jump on a red-eye.

23:47 - 23:49
Kelly & Juliet Starrett
Some some disease is going to come your way.

23:49 - 23:51
Kelly & Juliet Starrett
Chances are in the in the course of your life.

23:52 - 24:01
Kelly & Juliet Starrett
And what we're trying to just say, Hey, what are the places in my day-to-day behavior where I'm not have no someone willpower and hire a trainer and do all these heroic things?

24:01 - 24:07
Kelly & Juliet Starrett
Where can I begin to place these behaviors into my day in my 24 hour duty cycle?

24:07 - 24:16
Kelly & Juliet Starrett
That builds capacity and allows me to take these hits or whether these very stressful times, it's kind of a stressful time in the financial markets right now.

24:16 - 24:19
Kelly & Juliet Starrett
Some of the people listen to this, holy moly, my Harris fallen out.

24:20 - 24:21
Kelly & Juliet Starrett
How do we manage that stress?

24:22 - 24:26
Kelly & Juliet Starrett
And what we want you to know is that there's these same sets of behaviors that are in this book.

24:27 - 24:34
Kelly & Juliet Starrett
They make up the map for us to build elite performance as we're working with teams trying to win world championships and gold medals.

24:35 - 24:43
Kelly & Juliet Starrett
These are the places we start to watered down BS Frou Frou generic ideas.

24:43 - 24:47
Kelly & Juliet Starrett
These are the plot, this is the platform, the base camp off of which we climb Everest.

24:48 - 24:57
Kelly & Juliet Starrett
But simultaneously, we know that these are the behaviors that engaged in whether you have time to exercise or not, that will allow you to handle higher loads.

24:57 - 25:06
Kelly & Juliet Starrett
These are the things that allow us our athletes to adapt to stressful situations more effectively, but they also help us come back to our families in a much more intact way.

25:08 - 25:08
Christopher Hensley, RICP®
Love it.

25:08 - 25:13
Christopher Hensley, RICP®
I have, you mentioned Centurions earlier, and I have that Peter, of T a book on my net, my next read list.

25:13 - 25:14
Kelly & Juliet Starrett
Directly.

25:14 - 25:18
Christopher Hensley, RICP®
After listening to your book, and then it was mentioned in there, I'm like, OK, I gotta check that out.

25:19 - 25:31
Christopher Hensley, RICP®
And you know, a lot of, a lot of my clients, when they retire, or just to retirees, in general, I tell them, it's that death is, if you retire and you just decide to get in the lazy boy and sit in front of the TV.

25:31 - 25:37
Christopher Hensley, RICP®
If you don't have a list of things that you that you're passionate about that keep you moving, that keeps you doing stuff.

25:38 - 25:42
Christopher Hensley, RICP®
There are lots of things that can come up out of our control.

25:42 - 25:48
Christopher Hensley, RICP®
Juliet, you had a very serious health issue that came up, that you shared with the readers in the book.

25:49 - 25:49
Kelly & Juliet Starrett
And you were.

25:49 - 25:56
Christopher Hensley, RICP®
Able to apply a lot of the things that are in the book to that, can you share that or tell us a little bit more about that?

25:56 - 26:03
Kelly & Juliet Starrett
Sure, In 20 18, I was diagnosed with very early stage breast cancer, so I was really lucky in terms of finding it early.

26:03 - 26:19
Kelly & Juliet Starrett
And I went through a couple of really serious surgeries I had a double mastectomy and then a full reconstruction two weeks apart, and I was lucky enough to actually not have to have radiation or chemo, but still a couple of really big, you know, very epic surgeries and a lot of stress, of course, around my process.

26:20 - 26:38
Kelly & Juliet Starrett
And, you know, one of the things that people, a lot of people said to me afterwards, is, Wow, you know, you just recover so quickly, like you recovered from that so fast, you heal so fast, and, you know, I did, I was really pleased exactly six weeks from the day of my second surgery, I did a single pull up.

26:38 - 26:48
Kelly & Juliet Starrett
So, that was a goal I had I wanted to do a single pull up after six weeks after surgery, but, you know, what I took away from that was I'm actually not a superhuman.

26:48 - 26:50
Kelly & Juliet Starrett
I'm not a superhero.

26:50 - 26:52
Kelly & Juliet Starrett
I have the same genetics as everybody else.

26:53 - 26:55
Kelly & Juliet Starrett
And I don't heal more quickly.

26:55 - 27:04
Kelly & Juliet Starrett
There's nothing special about anything I do, but I went, I went into those surgeries, You know, with Having followed a lot of these practices and built to move.

27:04 - 27:06
Kelly & Juliet Starrett
You know, I was, I had rested.

27:06 - 27:07
Kelly & Juliet Starrett
I had eaten fruits and vegetables.

27:07 - 27:09
Kelly & Juliet Starrett
I had some muscle mass on my body.

27:09 - 27:14
Kelly & Juliet Starrett
I had some basic cardiovascular fitness, you know, I had, you know, been training and moving and walking.

27:15 - 27:19
Kelly & Juliet Starrett
And, you know, then I went through those surgeries and I kept doing those same things kept moving.

27:19 - 27:20
Kelly & Juliet Starrett
I mean, that was the biggest thing.

27:20 - 27:28
Kelly & Juliet Starrett
You know, I had two big surgeries in 24 hours later, I'm uptake in short, walks around the block and walking around my kitchen island.

27:28 - 27:37
Kelly & Juliet Starrett
And so, you know, I think the big things where I was prepared, you know, speaking of durability, I went into those surgeries with a durable well rested, well fed body.

27:38 - 27:43
Kelly & Juliet Starrett
And then, I applied the same principles that we recommended built to move, of course, at a scaled level, right?

27:43 - 27:50
Kelly & Juliet Starrett
I probably wasn't walking 15,000 steps, but I kept moving my body and kept an eye on my range of motion.

27:50 - 27:53
Kelly & Juliet Starrett
And I slept and made sure I eat a lot of fruits and vegetables and protein.

27:53 - 27:55
Kelly & Juliet Starrett
And, you know, there wasn't anything secret.

27:55 - 27:56
Kelly & Juliet Starrett
There was no secret there.

27:56 - 28:04
Kelly & Juliet Starrett
I just did the basics consistently and it turned out that I healed really quickly and probably faster than most.

28:05 - 28:06
Christopher Hensley, RICP®
She's like, I love me.

28:06 - 28:08
Christopher Hensley, RICP®
I was thinking of over.

28:08 - 28:17
Christopher Hensley, RICP®
I love that part of the book because of the things that you mentioned like Sleep, and the, You are thinking about the muscle atrophy and adding the extra protein in there.

28:17 - 28:23
Christopher Hensley, RICP®
Those small things made a huge difference in the recovery time that active recovery.

28:23 - 28:25
Christopher Hensley, RICP®
That is really the difference.

28:26 - 28:27
Kelly & Juliet Starrett
And.

28:27 - 28:29
Christopher Hensley, RICP®
We are right up here, go ahead.

28:30 - 28:32
Christopher Hensley, RICP®
I was gonna say right here to go here.

28:33 - 28:34
Kelly & Juliet Starrett
Nope, we'll.

28:34 - 28:35
Christopher Hensley, RICP®
Keep going back and forth.

28:35 - 28:35
Christopher Hensley, RICP®
You go.

28:36 - 28:40
Kelly & Juliet Starrett
Just that are, are, we don't have diet recommendations in the book.

28:40 - 28:44
Kelly & Juliet Starrett
We have eating recommendations that accept any way that you want to come at it.

28:45 - 28:47
Kelly & Juliet Starrett
But we have objective minimums.

28:47 - 28:52
Kelly & Juliet Starrett
Where tissues heal maximally where we keep muscle mass on, we have all the micronutrients and fiber for our bodies to go.

28:52 - 28:58
Kelly & Juliet Starrett
So understand, this is not a dybbuk, but this is a book that you can apply these principles to any way you want to eat.

28:58 - 29:02
Kelly & Juliet Starrett
And it turns out that was still able to do that around her recovery.

29:02 - 29:06
Kelly & Juliet Starrett
But she's using the same principles today to what be on the hills.

29:07 - 29:08
Kelly & Juliet Starrett
Nice, nice.

29:08 - 29:11
Christopher Hensley, RICP®
Oh, this has been the fastest, 30 minutes ever.

29:11 - 29:16
Christopher Hensley, RICP®
I feel like we could just sit here and talk for the next 30 minutes, but we have to, to wrap it up here.

29:16 - 29:18
Christopher Hensley, RICP®
Thank you so much for being on the show.

29:18 - 29:25
Christopher Hensley, RICP®
My very last question, is there anything that I forgot to ask you that you'd like to share with the listeners as a closing thought?

29:26 - 29:27
Kelly & Juliet Starrett
I don't think so.

29:27 - 29:32
Kelly & Juliet Starrett
Well, I would like to point out that if you go to, built to move dot com.

29:32 - 29:40
Kelly & Juliet Starrett
We actually have a 21 day video companion guide that goes along with a 21 day challenge in the back of the book.

29:40 - 29:41
Kelly & Juliet Starrett
So give us your e-mail.

29:41 - 29:47
Kelly & Juliet Starrett
We'll send use of some video, companion, small things every day that will make it easier for you to integrate these things.

29:47 - 29:49
Kelly & Juliet Starrett
And so it's sort of a multimedia experience.

29:49 - 29:50
Kelly & Juliet Starrett
You've got the book.

29:50 - 29:52
Kelly & Juliet Starrett
You've got this, this free video companion guide.

29:52 - 29:58
Kelly & Juliet Starrett
And we know that in 21 days, you can 100% up regulate how you feel in the world.

29:59 - 30:05
Christopher Hensley, RICP®
I love that because the lot of the things that are in the book, you kind of have to see.

30:05 - 30:09
Christopher Hensley, RICP®
That's a good thing about the Subtle Leopard is is you can go to the pictures, right?

30:09 - 30:09
Christopher Hensley, RICP®
Yeah, Video.

30:09 - 30:12
Christopher Hensley, RICP®
It's like, OK, I can actually see somebody stand up and get down.

30:12 - 30:13
Christopher Hensley, RICP®
I'm doing it Right.

30:13 - 30:13
Christopher Hensley, RICP®
Exactly.

30:15 - 30:16
Christopher Hensley, RICP®
Good.

30:16 - 30:18
Christopher Hensley, RICP®
Well, thank you so much for being on the show.

30:18 - 30:22
Christopher Hensley, RICP®
Have a good rest of the day there, and, and we'll have a good one.

30:23 - 30:24
Kelly & Juliet Starrett
Thank you so much, Ryan.