The Scientific Formula for a "Healthy Day" | Dr. Kelly Starrett

Comments · 162

• FO

  @FoundMyFitness · 4 months ago · pinned

  If you enjoyed this episode, please hit like and subscribe. It helps my channel grow and allows me to keep having these important conversations. -Rhonda💜<br>Timestamps:<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=137">00:02:17</a>) Why pain doesn&apos;t always mean you&apos;re injured<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=270">00:04:30</a>) How to manage persistent pain without stopping training<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=585">00:09:45</a>) Does foam rolling really improve pain and mobility?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=775">00:12:55</a>) Can soft tissue work reduce soreness and help you unwind?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=900">00:15:00</a>) Why soreness isn&apos;t proof of a good workout<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=1017">00:16:57</a>) Is neck pain after overhead pressing a mobility issue?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=1318">00:21:58</a>) How to test your mobility at home<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=1425">00:23:45</a>) The Cindy workout and why it works<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=1482">00:24:42</a>) What your warmup should actually accomplish<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=1736">00:28:56</a>) Why &quot;don&apos;t get injured&quot; is the wrong warmup goal<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=1910">00:31:50</a>) What if you don&apos;t have time to warm up?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=2090">00:34:50</a>) How to maintain hip mobility in minutes a day<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=2177">00:36:17</a>) The sit-and-rise test for hip mobility<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=2298">00:38:18</a>) Can the sit-and-rise test really predict longevity?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=2386">00:39:46</a>) Why fitness doesn&apos;t guarantee mobility<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=2577">00:42:57</a>) Improving shoulder mobility for desk workers<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=2836">00:47:16</a>) How much shoulder mobility work do you really need?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=2914">00:48:34</a>) Can breath holds help prime and reset the nervous system?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=3103">00:51:43</a>) How breathing mechanics affect spinal mobility<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=3268">00:54:28</a>) Do breath holds improve athletic performance?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=3424">00:57:04</a>) Fit vs. sport-ready—what&apos;s the difference?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=3668">01:01:08</a>) How to breathe during heavy lifts<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=3890">01:04:50</a>) Can planks help you practice better breathing?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=4209">01:10:09</a>) Training for life vs. living to train<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=4409">01:13:29</a>) How should non-athletes think about training?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=4770">01:19:30</a>) Why adults need leisure-time activity<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=5006">01:23:26</a>) What&apos;s really behind your nagging pain?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=5191">01:26:31</a>) The couch stretch test for hip extension<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=5312">01:28:32</a>) How to test shoulder internal rotation<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=5488">01:31:28</a>) Why do perimenopausal women get frozen shoulder?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=5658">01:34:18</a>) Can running benefit recovery after lifting?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=5734">01:35:34</a>) Heat or cold for recovery—which and when?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=5933">01:38:53</a>) Can heat exposure support tendon repair?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=6150">01:42:30</a>) How to make desk work less sedentary<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=6526">01:48:46</a>) Why is sitting on the ground so important?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=6700">01:51:40</a>) Why mobility doesn&apos;t have to decline with age<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=7050">01:57:30</a>) The surprising power of &quot;movement snacks&quot;<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=7468">02:04:28</a>) Why never do nothing beats all or nothing<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=7767">02:09:27</a>) Is our culture the real barrier to movement?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=7994">02:13:14</a>) Why rucking is such an accessible way to train<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=8116">02:15:16</a>) Are you getting enough time outside?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=8426">02:20:26</a>) Why better nutrition starts with what you&apos;re missing<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=8712">02:25:12</a>) What&apos;s gone wrong with youth sports?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=8839">02:27:19</a>) Why sleep matters for young athletes<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=9115">02:31:55</a>) How to manage food and sleep around late practices<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=9275">02:34:35</a>) Should kids avoid specializing in one sport?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=9441">02:37:21</a>) Why unstructured play is essential for kids<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=9792">02:43:12</a>) When should kids start strength training?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=9945">02:45:45</a>) Can martial arts build movement skills in kids?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=10028">02:47:08</a>) Why do so many kids drop out of sports?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=10263">02:51:03</a>) Sleep, fueling, and pain in young athletes<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=10359">02:52:39</a>) What if your kid is a picky eater?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=10560">02:56:00</a>) Handstands, skipping, and the foundations of youth training<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=10697">02:58:17</a>) Can simple jumping drills reduce ACL injuries in kids?<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=10838">03:00:38</a>) How 10 minutes of play can build movement skills<br>(<a href="https://www.youtube.com/watch?v=IXmOJsfebMM&amp;t=10935">03:02:15</a>) What should young athletes remove before adding more?

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• RO

  @robertdaymouse · 4 months ago

  You have to drink every time Rhonda says &apos;tabata&apos;

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• TO

  @Toemahs · 4 months ago (edited)

  Wow, Kelly Starrett. A bit of a legend in this game.

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• KJ

  @KJSvitko · 4 months ago (edited)

  Most elderly people don&apos;t spend any time on the ground. &nbsp; Do yoga, play with the dog or a child. &nbsp;Sitting on the floor and being able to get up is key.<br>The more you get on the ground and play games or stretch the better. You want to be able to get up off the floor. <br>You don&apos;t want to be in the commercial for the first alert. &quot;I&apos;ve fallen and can&apos;t get up.&quot;

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• SJ

  @sjdscorsone · 4 months ago

  Rhonda&apos;s family bracing for what&apos;s changing after every interview haha

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• AN

  @anon7895-m1l · 4 months ago

  I have had a &quot;desk job&quot; for the last 5 years and fortunate to work from home so I don&apos;t have to commute, but I have made it priority to try and move throughout the day as much as possible. I average 18k steps a day between dog walks, leisure walks, and walking treadmill. If you work from home, to me there are no excuses. I am so proud to say that I have a &quot;walking treadmill job&quot;..Based off my garmin, I probably average 8-10 miles a day on my feet and feels freakin awesome. Add on some bike cardio, some trail running and 3-5x a week of strength training. I will tell you it&apos;s pretty impossible gain weight, mentally feel awesome outside of life/work stress and I love knowing that if I have the choice to sit and watch TV or go for an extra walk in nature, after building these habits 9/10 I will choose to take the extra walk, because I literally hate sitting.

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• JO

  @johndurant8687 · 4 months ago

  one thing I recently found to add to my routine is Bear Crawls. So good for shoulders and hips. I especially like to bear crawl backwards because it targets an old shoulder injury.

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• NI

  @NickSwitzerMMM · 4 months ago

  Moving a lot more during my workday while listening to this. I just need Drs. Starrett and Patrick to yell at me throughout the day when I&apos;m glued to the desk haha

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• TO

  @tomburroughes9834 · 4 months ago

  I wish that when I was learning PT (as we used to call it) we had a person such as Dr Starret to teach me as a kid about these things. Instead, &quot;games&quot; and gym time was made into a horror by a games teacher at my middle school who was a bully (and should probably have been fired); it was not until my mid-teens that I started to learn from better, &nbsp;more benevolent, people (I got into judo, racket sports and swimming). Schools should also fit this alongside teaching what we used to call &quot;home economics&quot; - how to cook, store food, understand diet, etc. Just as kids need to learn compound interest and how to manage money. <br><br>These episodes are awesome because there&apos;s so much actionable intelligence here.

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• EX

  @ExpeditionaryRanger · 4 months ago

  Two of the best. &nbsp;Thank you!

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• JO

  @johndurant8687 · 4 months ago

  After sitting for 2 hrs listening to this, I couldn&apos;t handle it anymore so I paused it and did a 25 minute tabata before returning to the conversation.

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• PA

  @patrickconnolly7799 · 4 months ago

  Taichi is popular in Taiwan as well.

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