#612 - Kelly Starrett - 8 Essential Strategies To Maximise Your Fitness

26:13So what most people don't think about because they haven't sort of had their faces rubbed in it is that a lot of the shapes we adopt end up inhibiting a lot of our function. So if I'm in a rounded position and I can't really descend my diaphragm, then I'm going to do chest breathing. I'm going to breathe up on my neck. And I don't know why I clench my jaw at night and why I have a headache and why my neck is always tight. And I always have to beat the crap out of my scaleings. Well, it turns out if you're using your neck to breathe 10 ,000 times a day, guess what your body's gonna do? It's gonna say no problem, bro.

26:49This is how we're doing it, no problem. We've got your back. Your body's always gonna solve this problem for you. It doesn't always hint at the best way to expand your physiology. So we're always looking for choices that allow us to regress and progress. And so what we can say is, say this shape you're in works, but it's not going to allow us to progress your physiology. You're not going to be able to go faster. You're not going to be able to go harder. You're not going to be able to go do the things you want to do. It works for now until it doesn't work. Then we're going to have to reshape. Ultimately, when we put the body into more efficient positioning, the whole thing starts to change.

27:26Yes, you should probably tape your mouth at night when you sleep. Yes, you should probably learn how to breathe your nose. Yes, but also, only moly, you're super stiff in the back. And if your back is stiff in your cyclist and you can't take a breath there, that's going to be decreased via two max. Why don't we do something about that? How should people consider queuing themselves to remind I'm not in the right position, I'm not breathing sufficiently deeply. You know, we're going about this throughout the day and for the next, for the remainder of this episode, everyone's going to be breathing fantastically.

27:57But in and hours, in and hours time, maybe less so and in a day's time they forgot what they what they learn from you what are some of the things that can cue people to remind them we've got to be breathing deeply we need to be breathing into both the upper chest but also into the stomach as well expanding that ribcage sitting up nice and tall so repetition is the mother of skill right that's what you know practices make perfect practice makes permanent so now you know you have this idea around Hey, can I adopt a more functional position in whatever shape I'm in? So if I'm working at my desk and I have to sit those all those shapes aren't evil.

28:35They're not equal. The shape that allows me to maintain the most integrity with the lowest session cost. That's my shape. That's the shape that's going to impact my Biology the least over the long haul. So already you have this idea that we talked about. Can I take a bigger breath in a different shape? So suddenly you now you're on the peloton later on and you find yourself doing a sprint and you're like, huh, I wonder if I can breathe in this position. Oh, I wonder if this position which I can breathe more effectively. I've only had that conversation with, I don't know, three or four world champion bikers where I'm talking about finding shapes for them in the Tour de France and on the World Cup or in the Olympics where we're trying to maintain their ventilation position.

29:13Or I have athletes who are in the wind tunnel being tested at specialized and we're having a conversation between aerodynamics and ventilation, this compromise. Eventually I can make you into an aerodynamic wing, but you can't breathe in that position. So, you know, what's happening now is that as soon as you have this consciousness, this thing, can I breathe in this position? Because fundamentally, we can ask the question or come back to this truism. If I can't breathe in a position, I don't own that position. That was a great cook who I first said that, right? One of the masters in the brains behind FMS.

29:47But simultaneously, I anger set a lot of time ago, nervous a king of the breath, the breath is king of the brain. So if I want to tell my brain that I own a shape and that this shape is safe, the first and easiest way to do that is to make sure that I can ventilate fully and maximally. It's almost like in yoga, they put me into these pretzel positions and then make me breathe there. Why don't they do that? But I understand you and mutual friend of ours are an Alexander very big about getting up and down off the ground. It's something that he is always telling me to do whenever I go to the sauna with him and I sit down homeboys in the bottom of a squad or he's in a lotus position or he's in a 1990.

30:29What is it that you guys are arriving at with regards to being on the ground and getting up off the ground. Why is that so special? You know, I think even just a few hundred years ago, we slept on the ground, we toileted on the ground, we cooked on the ground, we spent a lot of time on the ground. And again, just like if we looked at the circulatory system and the waste system of the body, right, that being bootstrapped into movement, there is some thinking and really proposed by a a really brilliant person named Philip Beach, that one of the ways the body tunes itself is to spend time on the ground.

31:07All the different positions that you're fidgeting load us in specific ways. They make our backs round. We have to load on sitting this 90, 90 position, we long sit, where during the course of just sitting on the ground for 30 minutes, you are going to spend 30 minutes at some end range positions that are gonna help you work on your having access to better range of motion and things you actually care about. Like Downward Dog or Being on the Bike. And all you have to do is sit there simultaneously. I think if we used this idea of retirement. So when I'm saving for retirement, what I think is I've got to save this much money every month so that I can retire on this day and I start working backwards, right?

31:52I need to have this much of my retire. How much I need to save a month. I'm training for the world championships. What I do is I get all organized and I start working backwards from the day I need to be the fastest human being on the earth and we start to plan your training. Well one of the things we know is that the number one reason people end up in nursing homes is they can't get it off the ground independently. One of the ways that, I just saw this article New York Times last week that said that we expect hip fractures to double in this country by 2050. So in 25 years, we're going to see double the number of hip fractures and hip replacements because of that fracture, hip repairs.

32:31Tells us that in the future, there's a couple things that are hugely important, getting up and down off the ground and not losing my balance. So if I work backwards from them, then I can say, hey, it's really easy for me to wait till I'm just 70 or 80. I'm like, oh, I can't do it. Let me go to a special class and see a physical therapist and rebuild my bone density and get stronger. or during the course of the day, I can just say, hey, I'm watching TV at night. Everyone's watching TV at night. Stop lying. You're watching TV at night. You're watching Netflix, just like us. Sit on the ground for the first 30 minutes of that show.

33:02And what you'll find is, man, I can bury that in. I don't have to go to some sitting class. I don't have to drive myself to my friend's house and jump in this sauna to be told. I just need to sit on the ground a little bit more. And when we start to do that, you'll start to see things like my back feels better. My hips feel better. I was, oh, hey, my roller's right there as I'm sitting on the ground. And now I have buried in this really essential behavior of expanding the load, expanding the positions that my body is engaged in day to day. And I Improved my movement lexicon while doing something else.

33:38I didn't have to go to a yoga class. I just need to sit on the ground. That is how we untangle this freakish gourdy knot and how I respect your time. If you like to go to spin class or crossfit class or lift heavy weights, let's continue to do that. Let's not take away from that. Let's just expand what your movement choices are, movement options are. All I'm asking you to do is sit on the ground. And this isn't just in one position. It's not just cross -legged. It's not just, you know, sat with your legs out in front of you. Oh, you're so cute. You think that you're actually mobile enough to sit cross -legged in like a low -dispose for half hour, you are not.

34:12What's going to happen is you're going to be like, mom, I'm a back, I better fidget. So I'll now go 90 90. And then, oh, let me kneel. Oh, this long sitting position is gnarly. My abs are cramping. And you'll change position. So fidget, once you've sort of run the course, exactly what you're saying. As soon as you've run the course, change your shapes. And that's okay. It's almost like, wait for it. Yoga is all about meditation and the brain. And they were like, you're not flexible enough or mobile enough. I've worked enough to sit quietly. So do all this yoga so you can come to this cross -legged position and sit there for an hour.

34:45You can't do that. You can't even do that. My legs are burning, my little back, it takes you out of that meditation. So let's use that same idea of, hey, I don't need you to be still, fidget all you want. I'm going to look for a C table. So I use one of these small little square table that is the shape of a C. I'm going to say I haven't bothered looking yet, but I'm going to look to see there's one that's about six inches high. And that would mean that I would be able to throw a laptop on that and I would be able to work away. I could have an external keyboard and mouse if I wanted to do that.

35:17My Netflix time genuinely actually is quite low because on an evening I'm doing a lot of dynasty in Austin because it's like the most sociable place on the planet. But coming downstairs and maybe answering emails and doing that whilst on the ground for 30 minutes, I think would be really great. So that's my - And easy to work in. And I was just in Japan on a crazy backcountry ski tour in February with some friends. And we were at this amazing lodge in this national park. And one of the guys started to get sick and I was like, I can't be in your room. I'm going to come home. My wife's going to kill me if I show up with a cold and a man cold, right?

35:52I just can't be in the same room. So we talked to the hotel staff and we're like, hey, is there another room? They're like, there's another room available. And we're like, are you sure? This is a big hotel. There's not many people in there. They're like, no, sorry. Well, when we dug down, turns out there weren't any more Western white person rooms. There were plenty of Japanese rooms, traditional Japanese rooms, and they were like, but look at this guy, they literally pointed at me and they're like, he can't go in that room. And the reason is, I have futon, yeah. All the chairs are low. You have to sit on the ground to use the toilet, all the controls to the room are low.

36:23You have to futon the tables are designed to be sitting on the ground. And they were like, this guy, they literally pointed me like, he'll die in this room. and I was like, just me, I have this room. So if it's about, you know, not getting sick and staying in the room, what we're seeing is, I wanna maintain your choice. I wanna maintain your movement solutions. And what we're really talking about is creating some benchmarks that allow you to start to rewild yourself, to come back into, being able to do the things you're about to do. When we were out becoming supple -epid, it had two objective measures in there.

36:55The first was your range of motion, which is non -negotiable. That's what every doctor, every surgeon, every orthopedist, everyone thinks that your shoulders should move this much, your hips should move this much. Even if you have a special snowflake Scottish hip, it should squat to 120 degrees, maybe not 135 degrees, but 120 degrees. Suddenly, what we can start to say is, okay, here's your native range of motion, here's the objective, and then here's your output, which is when we improved your position, we saw your wattage improve and your poundage improve. Those are two objectives. So now we've taken those same ideas and tried to give them to people around these other behaviors.

37:31Let's add movement and make movement of vital sign. How easy? You mentioned walking early on. I'm going to guess that what you're going to say is the best way to get between six and eight thousand steps in per day is whenever you can get six and eight thousand steps in per day. But I've also seen from mutual friend Mark Bell some interesting stuff to do with insulin sensitivity if walking after you eat a meal, that's a nice way to get small doses in. I'm going to guess that if you could, you know, three walks of 15 minutes is probably about between six and eight thousand steps. I'm going to guess, as opposed to cracking out last thing at night before you go to bed, a full eight thousand steps because you've only moved 500 throughout the rest of the day.

38:14Are there any other things that people need to consider when looking at that walking routine? If you know what's going to snow an inch an hour, we can go out with a broom and just sweep that right off. Or we can wait there's two feet of snow and go out with a very different tool. And I think imagine I was like, I'm not going to eat protein all day, but instead I'm just going to eat all 200 grams of protein I'm trying to get in this one meal. You can do it. It's just not less good. It's not as fun, not as effective. It's better to spread that out over the day. If someday you're able to get a 30 -minute walk and cool, the other thing I would suggest is it's not really about just steps, it's about movement.

38:53So if I can be moving and fidgeting at my desk, if I can have someplace to balance and change my shape and put one foot up, and suddenly the whole thing is total movement. And let me just frame this for everyone. When we wrote a deskbound, one of the things that Juliet found, she found this online calculator that's you add in your weight and then she discovered that if she just switched from sitting to Purchasing being more active she burned an additional hundred thousand calories a year hundred thousand Out my wife by a hundred pounds basically and so I'm like okay, let me round down So 170 ,000 calories a year if I choose not to sit just in choosing not to sit in a track judicial chair 170 ,000 calories of ice cream.

39:40Go ahead and Google what your favorite ice cream is, and then just convert that into peeps, beer, whiskey, whatever it is you give a shit about, convert that amount, and that's free money. That's free. I didn't have to exercise. I didn't have to change my diet. I just was able to revolutionize my body composition just by making myself move more and requiring more of my body. And what I want everyone to remember is that But it's not even about that. It's about this is how much is required to get your tissues to not be congested. I want you to be able to handle the workloads you're engaged in. We have started having all of our elite teams and athletes walk more, even if they're elite athletes.

40:23And guess what happens? Their tissues are healthier. The heart rate variability improves. The resting heart rate goes down. They feel springier the next day. They have fewer tendon problems and skin problems. It's remarkable when we think about circulation the congestion. That's what walking is I Am among the group of people that has been using a loop for a very long time and I've had Joel Jamison on the show, you know, Mr. H RV. We've spoken a lot about that Given that everyone list go follow Joel Jamison Joel Jamison is the man. Please go follow him. He's a beast. His content is so good Given that we're talking about vital signs today, one of the first places that people will go to will be metrics, objective metrics of what their body is doing.

41:08You've mentioned blood pressure and stuff like that today. Obviously, we're getting things like breath rate, resting heart rate, heart rate. Yeah, we've expanded those people. It's a trick. It's a trick. S -A -O -2. I mean, my ring picks up whether or not I was breathing last night and had lower oxygen saturation. That's bananas. What is it that you are looking at with regards to the client that you work with, the athletes that you work with or just the normal people day to day, where you're saying, these are the big benchmark markers that you should be looking at. You've mentioned blood pressure a couple of times today, so I'm going to guess that that's one of the big ones.

41:42I want people to look at the bigger behaviors. We expect blood pressure to be a lagging indicator of a whole bunch of other things, right? One of my favorite people around this is Stan Effarding, the Rhino, who has done so So much to help big guys manage their blood pressure and diagnose sleep apnea. So if you're a big guy with him, he's going to insist that you start your power athlete, you have to use a CPAP machine. So he starts the assumption that you're actually apnic and not getting good rest and lo and behold, he starts with that assumption, let's organize your sleep and then all the gains happen.

42:24All the body transformation happens. All the strength improves. So we can start to see if we work on these vital signs, we expect this independent set of panels to simultaneously improve. And those vital signs are, did you get fiber, did you get enough micronutrients, did you get your protein macros? How was your sleep? Did you walk, right? We can start to say those things are some real physical behavior pieces. Then we can start to expand what the benchmarks include balance. We can talk about range of motion, some of these other aspects. And lo and behold, what we want is to appreciate that these things that we've chosen, these 10 kind of hinges, again, that are swinging the biggest doors, you should be able to clinic you validate them against anything you want to.

43:15I want to row faster cool. I want to lift more cool. I want to be more durable cool. Science supports all these things, the literature supports all these things, behavior supports all these things. Then you're like, well prove it. I'm like prove it to everything. I want to see like your Secret School training program is the best in the world. You shout it out all the time about how rad your program is. Take anyone from your program. I'm gonna drop you into some a third party program. Oh, you think you can do David Weck come over here and show me you think you can you know jump into a power Powerlifting me or do an Olympic lift cool What I want people to understand is that if we are hitting first principles You can validate them in any way you want and we should see them trend in positive directions You don't have to have like hey, I'm doing this thing to affect my HIV if I start using sleep as an organizing principle suddenly I start cutting off caffeine much earlier in the day.

44:10I start making just different decisions about walking and even about alcohol. You know, for example, let me give you a good example. One of my sort of, we're always trying to get our athletes to be 10 out of 10. Remember, this book is the same thing that I take in to the military, to the Air Force, to the Army, to England national soccer team. Like, these are the same things. We're trying to, and trying to figure out what's what. But one of the things for me is I always struggle to eat enough, believe it or not. I'm always behind. So getting enough protein every day is sort of one of my things that I'm always working on.

44:45For some reason I get full fast. I don't like, you know, I just, I get busy and like shit, I'm behind. So intermittent fasting comes around, right? And I'm like, oh, this is cool. What a sneaky way for calorie control. And it works for a lot of people. But here's why intermittent fasting didn't work for me, right? Because, and again, this sleep principle, this allowed me to say, okay, I'm not gonna, I'm not gonna feed in the morning, super cool. I'm not hungry, I don't bonk, I'm fat adapted. I can drink black coffee or not. And then, but when I came time to do a brutal workout in the early afternoon, I was under calorie.

45:19So I was missing a key feeding time to fuel so that I could go smash myself and training on my bike. I was like, wow, my times are sucking on this FTP on my normal climb. Then I found out, holy crap, I'm way behind on my calories in this compressed time. And by calories, I mean, am I going to get enough micronutrients to fruits and vegetables? Am I going to eat enough protein? And it turned out I couldn't do it unless I had a meal laid in the day. So now it's like nine o 'clock and ten o 'clock. I'm like, let me have another meal. And guess what happens to my sleep when I eat a big meal before I could bed?

45:51I sleep like shit. So running that for a few days and a week, and I was like, man, this is not working because as my third party adaptation, my third party validation was a sleep scores, was telling me I was sucking and that my strategies weren't facilitating improvements in those things. And that's a really nice way of understanding, sort of, and ferreting through all of the kind of crazy diet information we're seeing, training information we're seeing. What are the easiest ways for people to get more micronutrients and protein into the diet? What are your favorite hacks for that given that it's a challenge for you?

46:27actually eating more food, actual food. So, you know, when most people come to diet, if you're listening to this, you may actually see nutrition as a way of winning, like that's a lot of ways. Like, we actually work in sports, real sports, not the internet where I have abs. That's not a fucking sport. Sorry for the swearing. The idea here is that I need you to understand that we look it fueling as a real way of, can I handle playing division one water polo? Can I play in the NFL? It's fueling is a real thing. Most people come to nutrition not for fueling and some people come to nutrition because they got a bad blood panel.

47:08Most people come to nutrition because why? Because they want to lose weight. They don't even want to change your body composition. They just want to lose weight. They don't even know what that means. And so what we've seen is the best way to do that is to expand their food. Look, again, 10 years, 15 years of diet culture going amuck, keto, carnivore, primal, paleo, vegan. Right, we're all fighting. This is identity politics. So what we've eventually said is, and we'll figure it out in these first principles, this is what we know to be reasonable protein intakes. You're very sedentary person. It's probably 0 .7, 0 .8 grams per pound body weight.

47:47And if you're growing injured, want to change your body composition, want to heal, want to do something rad, you probably need a gram per pound body weight. That's really our goal for those things, which again, super reasonable. Not 1 .4 or 1 .1 .1 .2 .1. We also found that through our friend, EC Sinkowski, who has at -optimized nutrition, she discovered this thing that a lot of the massive benefits in health and chronic disease start to improve when people got 800 grams of fruits and vegetables every day because there were so many micronutrients in there and wait for it fiber if you want to tease someone up go ahead and ask you know laynorton about you know is fiber bad for you or not and it turns out micronutrients and fiber and protein that's the game and if I say to you I don't really care how you do it want to be a vegan cool.

48:38Show me, hit these markers. I want to be carnivore cool. Show me, hit these markers. You want to do it just because you're super paleo and you hate yourself and you want to eat six pounds of broccoli every day, knock yourself out. But the bottom line is when we give people those benchmarks, they're it respects their cultural identity, respects their family heritage, or respects their personal policies and beliefs around the foods that they eat. But we can now start to to really sort through and not say, you know, I'm like, hey, carnivore, you don't really get enough fiber. We know that fiber is better.

49:09Hey, and now you've seen all of the carnivore kids are like, hey, carnivore plus berries. Carnivore plus honey. Meat and fruit, meat and fruit. Meat and fruit, right? So something we're like, cool, welcome to the meat and fruit, micronutrients, but what we've really done for a lot of people is we stopped restricting what they ate, because a pound of cherries is 230 calories. Just, I challenge everyone here to take the, All you have to do is eat a pound of cherries, not have diarrhea, and you'll see that that's 230 calories. Our friend EC recently took a tiny cookie, right? Out of a packet of like 50 cookies, and she's like, what's the equivalent in calories?

49:46It was three bananas. So look, you know, like we demonize fruit, all of a sudden we're like, you really think it's all the bananas and apples? That's why you're so fat. Is that the problem? It's not the problem. And if you have, if you eat four big apples a day, because that's what you can get down, I'm down with it. Super cool. I don't care. It's funny to see the kind of flip -flop that's happening in diet culture, especially over the last 10 years or so. And even stuff like the liver king is a good example. I know that there are a ton of people that I respect Derek from all plates of our dates.

50:20The guy that did the takedown of the liver king says himself. He's like, I between sort of one and two ounces of liver a day because I do what you said, like dietary identity politics on the internet. Everybody wants to plant their flag in one particular group or in another particular group. And yet it's interesting to think about what health implications are being lost simply because people want to identify with one group or another. Yeah, and what we haven't done is recognize its impact on the rest of society. This non one percent people who are on Instagram arguing about diet, the rest of people who are like, well, these are diet Oreos, right?

51:08And this is diet soda and I eat this, you know, keto brownie and just all the process bullshit where people aren't getting fed, right? Like right now, you know, this move towards, you know, demonizing meat, for example, you know, just open it right up. It is one of the most culturally insensitive, racist, socio -pressive things to say meat is bad. Meat is one of the most nutrient -dense foods that you can possibly give someone. And in some cultures, women can't own land, but they can own animals. And what you're basically saying is, no, those women shouldn't own those animals because meat is evil.

51:49Are there problems with factory farming, yes. But even if you're like, you got to eat organic, I'm like, no, you don't. You do not. We want to put the most nutrient dense foods. Why? Because in this country, we are so sick and so fat and so unhealthy. And it's not because that's a choice people are making. Right? If you if you pin anyone down on the street and say, hey, do you want to, you know, be disabled and feel terrible? Like no one does. No one does. But we again, I want to put the blame right on us and start to say, well, how is our experiment going? If we're running this experiment to transform society.

52:24And remember, our hypothesis is sport is a laboratory through which we can understand ourselves. It's a laboratory for which we can test kitchen, then we should transform our communities in transform society and we're not. So how can we better transmute the lessons that we're learning in sport and in high performance in all this and actually take those first principles back to our neighbors and to our families. Otherwise, man, this is just, we're going to leave everyone behind. And that's not the calling of science. Are there any foods that most people think that they have to eat every day, but in reflection in the harsh light of day, they're focusing on incorrectly?

53:06Oh, it's not my expertise. Please, look what I'll say is, if, you know, one of my favorite books is by Kate Shanahan, right, who wrote deep nutrition. And she's like, hey, she's a physician. She's like, let me look at all the diets from all the world. Everyone needs a fermented food. That's super weird. We don't. Everyone cooks her meat on the bone. I wonder why they do that? Huh, why do they eat all the collagen to connective tissue? Why do they? What is it about cooking meat on bones that are so amazing for the human body? Why do they eat, why variety of seasonal fruits and vegetables? Like you start to see is there's there's good fats in there.

53:40There's fermented foods in there. There's raw home milk dairy in there, right? There's So what I think is we've represented for people are like hey, I need to lose body weight We're like okay. Here's this brown rice and this sashimi chicken breast Which we used to give to the dogs and then it's broccoli and you're like that's it You know and and simultaneously look was it with the Kevin Hart movie with the rock and he's like how'd you get all big? He's like, well, I just ate chicken and rice, and I lifted weights for 10 years. So simultaneously, we know that this kind of calorie restriction and weightlifting works, but that sort of negates how rad it is to be human.

54:19And as soon as we demonize things like beans, because beans are dangerous, and they'll tell people bananas have too much sugar, I was at a biohacking conference this year, Dave Asperger's biohacking conference talking about this. And I told the woman in the front row, I was like, I ate two bananas today and she was like, oh, she gasped. Like, what about the sugar? And I was like, you've got to be kidding me. I was like, how many fruits and vegetables you had today? And she had none. I was like, you ate it 800 gram, 800 calorie fat coffee. I was like, where the micro nutrients in that? And she was like, none.

54:48And I was like, nailed it. I've had two bananas crushing you, lady. And what is that? Like, 170 calories. I was like, come on, I weigh 235 and I have abs. That's not the problem. It's interesting. I found it very interesting at the moment. I've got, you know, over the next couple of weeks. I've got Peter at here on this week. I've got Thomas at the hour on Thursday. I've got Dave Asprey in a couple of weeks time. I've got you today. The number of different approaches, different conversations that are happening around this at the moment. I'm not surprised, man. I've been deep in this world as the most advanced Normie on the planet for forever.

55:28And I find myself getting sort of confused and overblown with the new fads that come through as well. Yeah, right. All of those people are in their way really, like what I really appreciate about Peter, Attia, please buy his book. It's so important. He is speaking from this position of being a physician, saying, hey, we can really reshape what modern medicine is. Like, that's a really important voice. And a voice, he can't have, as me as the physical therapist, the same way I can't have his, but what we can do is we can work from our respective corners and come towards the middle. We'll never meet in the middle.

56:08There's too much work to do. But you're absolutely right. And it's okay that there are multiple voices with slight variation. But E .O. Wilson has this idea of conciliance, which is the unification of knowledge. And what we should be able to do is I should be able to take all of the principles from Peter's book or all the principles from anyone else and overlay them on my principles. And they'll look, they'll have different language, they'll have different lexicon, but the principles in the outcomes are the same. And if there's a moment where one of us has interference, then that's an opportunity to say, well, are we saying the right thing?

56:41Do we mean the right thing? Or does one of us have a type one error in our thinking? But otherwise, what you're going to see is you should be able to overlay all of these things. Again, tactics will be different, language will be different, culture will be different, doesn't matter. But outcomes are the thing. So when we get your ego out of the way and we drive this only by looking at our objective outcomes, that is when we start to change society. But we have to transmute those objective outcomes into behaviors that look like maybe eat some fruit, maybe walk around a little more, hey, you're balanced sucks.

57:13And that's why you're going to break your hip like let's we can do this. We are clever people. And I think what we have the possibility now is to sort of deputize our friends and family who are into this. Like my friends are into this. This is all we talk about you and I. We never really met in person, but I guarantee you I can train is the universal language on the planet. I've taught on every continent except Antarctica. Everyone knows what a push up is. Everyone knows what deadlift is. Everyone who eats to try to get better at those things, like it's all the same. It really is this universal.

57:48So let's go ahead and take that power of this sort of cluster of us. And let's reach out to our aunts and our uncles and our neighbors. And let's see, we can transform our families and our households and our neighborhoods. And that is how we'll solve this global health epidemic. We don't have to think at a state level or a national level. It's too large. We just need to like invite the neighbor over to back squat in the backyard. Final thing, one of the longest levers, something that I had my life changed by Matthew Walker on Joe Rogan five or six years ago, it's talking about sleep. I've spoken a lot about sleep on the show, Cuban to be known, we've spoken about it in that way.

58:27When it comes to preparing for bed, when it comes to thinking about sleep, what are the longest levers that you're looking at?

58:39Yeah. Our experience is setting up yourself for sleep starts in the day. So I need to make sure I've eaten enough calories and I can stop eating early. That's made a big difference for me. What's sort of a time window is that typically? 7 .38 pm. Because I have kids. And what's that two hours, two and a half hours before bed? Yeah, it's about two hours usually. If I can get, we usually try to eat between 6 .37 and that's sort of when it works for our family. But sometimes I have kids who play water pole and it just doesn't work so we have to do the best we can. But I try to eat earlier in the day than later because it's just messed up my sleep.

59:11I don't feel very good. I cut off caffeine earlier in the day. I max out my steps earlier in the day. And of course my phone's out of the room. There's some things like that. I have some red lights in the bedroom that I think really make a difference because the red light does not muck up your circadian rhythm. So our red bed, like we have some red lights that we can switch in our living room, but we switched to red at night, not because, and because my girls are never gonna wear dorky glasses. So we just, but they think the red lights are cool. So I like to sit on the ground when we watch TV a little bit, but I do a little soft tissue work pretty good, and what I usually find that that soft tissue work helps me relax, it's like getting a little soft massage.

59:52That's when I put my soft tissue work in. And then I go to bed at the same time, every single night, or in that same window, and it's early. And so keep, and I sit with an I'm ask and my bed is cold and I do all the things I take 500 milligrams of magnesium for a good a bed and those are my routines and then I don't fuck around with it I do that and with what Lane Norton says is bone crushing consistency really One of our friends recently said that you know, you feel still terrible on Monday not because any other reason it's Monday it's because you're jet lagged because you messed up your sleep.

1:00:30Because look, everyone does through this time change, right? And they're like, eh, whenever I sleep, I'm like, you did that every weekend. You stayed up till super late and got up early. You messed with your sleep the whole weekend. You're in some different time zone. So I think around this sleep thing, we are such cultures of habit. And I've been doing this routine for almost a decade and I sleep like I'm dead. I get regularly at 90s on all my sleep quality because it's the only way I can get through my day. You would be disgusted with the routine that I did the week before last. I went, Austin to Vegas on the Saturday morning, four hours sleep after South by Southwest.

1:01:06Oh, so good. Some Spotify thing. Worked all day, recorded a podcast, went and trained, went to the UFC's Power Slap event, went to bed on the night, got up first thing, flew from Vegas to LA, went out for a late dinner, didn't even eat until maybe 9 .30, 10 o 'clock at night. It's a bad, it's a bad it midnight. Hopefully it was a huge stake in a ball of wine. Two for two, no alcohol. But two for two there, got up the next morning, did another podcast. Then from the podcast, flew straight from LAX to Qatar, which was a 16 hour direct flight plus 10 hours of time change. It's fine. Arrived there, three days in Qatar, then flew to Dubai, two days in Dubai, and then flew back to Austin on the Sunday.

1:01:49So in eight days, I'd done 20 ,000 miles and gone through eight time zones. Um, last week. So that's no different. Everyone here this. That's bananas, but it's no different than having a baby or taking a rat off the work. Okay. And in that situation, the key is we control, we can control. And when you have this benchmark, the problem is thinking that's normal and that you don't ever try to get back to something that looks like it. What we're trying to do is build in enough tolerance and durability that you can weather those things and not be sidetracked for a month. I mean, you know what I mean?

1:02:26And look, we're not the same age. I'm almost, I'm 50 this year. And if I did that in a month, it would take me a month to crawl out from the hole. Like I said, you're like the next day, you're like, yeah, I had one bad workout, but it was fine. The key is having some benchmarks for yourself so that when your life gets out of hand and it may not just be travel and work. It may be disease or injury or someone gets sick in your family or you have some heroic thing you can do for work, you have the tolerance and you can get back to that. Because that is typical and I think what we want to do is say, what an awesome life.

1:02:59Next time, call me up. I'll go with you. One final thing that's just come to me here. When something does occur that perturbs your beautiful, routineized sleep and training in 8 ,000 staffs and all the rest of it, For instance, I've gone through this little period where I've got all of this travel. This weekend I'm going to Manchester and back in the space of three days to record five podcasts for Jim Shock. Or there's a bereavement, there's a catastrophe, something needs to happen, the child, there's something up with the kid, whatever it is. What have you found in terms of the people that you work with of either mindset, reframes, firm places for them to stand emotionally, psychologically, when there is, or they get injured, or whatever it is, where should people go to?

1:03:47They understand that there are these vital signs. They understand that there are these things that will make them feel better, and they understand that sometimes life, either through accident or on purpose, gets in the way and smashes us to smithereens. Where can they stand? What can they think about that makes them go, okay, like this is going to be, alright, where do you take people mentally for that? But we have conditioned people to say, unless it's an intense exercise session in one hour, and I meal prepped, it's all failure. That's what we've told people, right? I either eat like a monk and I train like a elite UFC fighter, otherwise it's nothing.

1:04:21In a course of 24 hours, we want to expand this conversation about what is a physical practice? And a physical practice means I take care of my body in all these disparate ways, seemingly disparate ways. in the course of that three days, what we can start to say is we'll give you two approaches. One is we can say, hey, they're going to be net benefits to my nervous system and net taxes on my nervous system. So you made a choice. Hey, I'm eating late, but I'm not going to drink. That was a really simple thing. I can't control. I'm going to eat and enjoy it, but I'm just not going to add another stressor because I'm super stressed right now, right?

1:04:56I might go out and say, You know gosh, I, Julia and I probably have two drinks a month and the reason hang on we're not tea tolders We're like man We're really stressful time in our lives right now and it really messed up my sleep And I'm trying to be fit and do a bunch of rad stuff And I have to say to myself is this drink worth messing up those things or it doesn't mess them up But cost me a little bit You made a really simple decision there. Hey, I don't think I'm gonna throw another stressor in But then you also have to say well, hey, I can't need to train because my muscles aren't gonna go away my fitness isn't going to rot.

1:05:29And right now I'm in these other phases of my life, but I bet I can get my steps in. So on Saturday, I hate where my Saturday or Sunday, I'd forget. I met my daughter's national water polo tournament, right? We're there first games at eight, next games at five, or in some, you know, high school in the middle of nowhere waiting around for these water polo tournaments. So my wife and I are like, let's go for a walk. So we just max out our steps that day. Then I sat on the ground during the games. And those are the two things I did. And I was like, well, I can eat fruits and vegetables today and I get enough protein and I check the box and I say this is what I could control today And that's enough.

1:06:04That was my physical practice Tomorrow I get a whole different day to say hey, can I expand my physical practice? So I think What's nice about having these benchmarks is that I'm on the airplane and I'm like well Let me grab these two cups of fruit and these four hardball eggs That way at least I can be working towards getting my grams in for the day, right? and then I'm gonna walk around the terminal like I did in Japan waiting because I got to get some steps because I know I'm gonna be Still for 16 hours on this airplane. Yep, and suddenly what we've done is we didn't say hey training or eating perfectly was the goal We said I'm gonna hit my minimums.

1:06:38I'm gonna control what I can control and because I'm so durable and because I'm such a rad being on this earth That would be enough today tomorrow. I'll get another chance to play the whole game again Let's expand what it means. So when those things happen, you know, I don't believe in periodization. Hold on, if everyone freaks out, I know periodization works. You're Russian, you're on drugs, you're tightly controlled. We definitely manipulate volume and intensity for our athletes, of course, but as a, as like a middle -aged dude who's just exercising, I have to jump on an airplane and go to New York.

1:07:13There's my periodization, there's my built -in rest. So I'm gonna smash myself this week because on Saturday, Sunday, Monday, I have no control over my schedule. And I think when we start to think about that, I don't throw the whole baby out with a bath, oh fuck it, I'll just drink a bottle of whiskey. Or, you know, I'm gonna eat whatever I want. I say, oh, here's the one thing where I have some agency. I'm gonna control the agency. I really, really like that. I like the fact that you can control certain things, certain things are going to be outside. Because we talk about that, we've spoken about it on the show, you know, the stoic fork or the dichotomy of control as it's called in stoicism about the things that you can and can't control.

1:07:46But you forget about that when it comes to, stuff to do with health and fitness because it is such an all or nothing mentality, right? I'm either completely dialed in, calories are being hit, I'm training, I'm getting my walk in, I'm doing 180 minutes of zone two cardio per week in my sleep scene track, or I'm just like a complete hedonist slob covered in Papa Johns and book carcades with with Oreos. So you have this, you do have this sort of all or nothing mentality. And I love a ton of that stuff there. Getting a walk -in when you're in the airport terminal, if you arrive at the suggested time, I think a remotely appropriate suggested time for a domestic flight and you're through, you've got an hour, an hour is 10 ,000 steps, easy.

1:08:34Especially if you're in a good airport terminal with a lot of walking where you don't have to keep on turning around, so everyone sees you every five minutes and thinks we're doing another lap four. Yeah, I love all of that, man. I really, really appreciate the fact that you're simplifying this. I think, even for me, someone that's trained for coming up on 20 years now in all manner of different forms, getting back to basics, reminding myself that once I finish this, I've been inside for a couple of hours, I probably should go outside, get a bit of sunlight, go for a walk, get moving. I probably should come back and maybe think about the protein that I've had today.

1:09:07All of these basics, I think, are really, really good reminders and good fundamentals that a scalable, no matter what someone's level of skill is, someone's progression is, and no matter how much catastrophe is going on in life as well. You can think about, I'm going to build up as many credits as I can, and I'm going to spend the credits however I want. And sometimes they spend those credits, and sometimes the credits spend me, right? Things are out of control, as you say, catastrophe, bad things are going to happen, weird deadlines are going to pop up, you're just blown through your credits and you don't have any choice.

1:09:35And sometimes you're like, we're going to Vegas, and I'm going to burn through all my credits. And the idea is, hey, if we can be consistent for long periods of time, really just do the basics. It's not heroic. All the things that we're suggesting are small things that I want you just to integrate into your life so they're hidden. If we look at the blue zones, no one there is intentionally doing anything to live long. The whole world is set up so they don't have to make another choice. The whole thing is like, well, they got to walk to the market. And then at the market, they only have ingredients.

1:10:02I have to buy food. And then make food with food about it. Right? I have to see friends as I walk there. You didn't have to do anything. That's the goal. Can we hide the reps? Can we bury this into your life so that you can spend your willpower on the things that really matter to you? Not unlike I should do this one hour yoga class. Let's get over that. Kelly star it ladies and gentlemen if people want to keep up to date with the stuff that you're doing at the moment Why should they go? Well the first place I would send you is built to move calm. We've got a 21 day Follow along that goes with the book so you can hand this to your mom your dad your brother and uncle and say hey Let's get involved.

1:10:37If you work with a company and you're like, hey, I think we can transform the health of our company. We're always at the ready state, always around, but mainly, when we see in public, let's hug it out. Kelly, I appreciate you. Thank you, mate. Thank you.