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

Dr. Kelly Starrett (0s)

• Dr. Kelly Starrett is a doctor of physical therapy and an expert in movement, teaching people how to move better for sports, recreational fitness, and everyday living (14s).
• He has authored several best-selling books, including "Supple Leopard", and was one of the first people to emphasize the importance of understanding the relationship between the skeleton, muscles, nervous system, and fascia (1m23s).
• Dr. Starrett and his wife, Juliet Starrett, co-own the Ready State, a platform providing useful information and actionable protocols for improving movement, posture, and overall health (1m54s).
• The Ready State offers a course on pelvic floor health, which is vitally important for understanding how to take care of the pelvic floor in the context of exercise, posture, and bodily functions (2m6s).
• Dr. Starrett's work focuses on improving range of motion, offsetting or repairing muscular skeletal problems or neural issues, reducing soreness, and improving posture (55s).
• He provides actionable protocols that take very little time and have a positive effect on movement, posture, and overall health (2m33s).
• Dr. Starrett has consulted and coached for various college-level and professional athletes and teams, and has developed methods for improving movement patterns for cardiovascular exercise, sport, and resistance training (42s).
• He emphasizes the importance of understanding fascia, a topic he discusses in the context of improving movement and overall health (1m45s).

Sponsors: Maui Nui & Joovv (2m44s)

• The podcast is separate from the host's teaching and research roles at Stanford, and its purpose is to bring zero-cost information about science and science-related tools to the general public (2m44s).
• Maui Nui Venison is a sponsor of the podcast, offering 100% wild-harvested venison from the island of Maui that is nutrient-dense and delicious (2m59s).
• Consuming about one gram of quality protein per pound of body weight daily is essential for muscle repair and synthesis, overall health, and satiety (3m13s).
• Maui Nui Venison has a high-quality protein per calorie ratio, making it easy to get enough protein without excess calories (3m38s).
• The company offers various products, including venison steaks, ground venison, and venison bone broth, and has a membership program to ensure access to their high-quality meat (3m50s).
• Responsible population management of axis deer on the island of Maui means that signing up for a membership is the best way to ensure access to their products (4m6s).
• Listeners can get 20% off their membership or first order by going to Maui Nui Venison's website and using the code (4m21s).
• Joovv is another sponsor of the podcast, offering medical-grade red light therapy devices that have been shown to have positive effects on cellular and organ health (4m29s).
• Red light and near-infrared light therapy can improve muscle recovery, skin health, wound healing, acne, pain and inflammation, mitochondrial function, and visual function (4m43s).
• Joovv's devices use clinically proven wavelengths and combinations of red light and near-infrared light to trigger optimal cellular adaptations (5m2s).
• The host personally uses Joovv's whole body panel and handheld light, and the company is offering an exclusive discount to listeners with up to $400 off select products (5m14s).

Movement; Tool: Daily Floor Sitting (5m46s)

• Movement is a complex process that can be broken down and improved, and people often make their lives more complex or painful by performing simple movements incorrectly (6m3s).
• Mobility is an important aspect of movement, and it involves using tools like foam rollers or lacrosse balls to loosen up and improve fascia (6m32s).
• When looking at how people sit, walk, and exercise, common problems include imbalance, leaning to one side, and bodies trained into asymmetry (7m0s).
• The concept of mechano-transduction suggests that tissues need mechanical input to express themselves, and loading tendons is necessary to make them strong (7m27s).
• If tissues are not loaded properly, collagen can break down, leading to changes in tissue expression, as seen in the example of an orca's fin folding in captivity (7m55s).
• Humans need exposure to various movements in their daily lives to maintain the integrity of their tissue systems and keep their brains from minimizing movement choices (8m32s).
• People often have a limited "movement language," using only a few words or movements, such as sitting, standing, and walking, and this can lead to adaptations that limit their range of motion (8m51s).
• The brain may not think that a full range of motion is safe if it is not used regularly, leading to a minimization of movement options (9m38s).
• The body is an adaptation machine, and it will adapt to the movements it is given, which can result in a loss of normative range and limited movement choices (9m27s).
• The human body is designed to be durable and can withstand low loads and low speeds, allowing it to recover from injuries and adapt to new movements (9m49s).
• To improve mobility, posture, and flexibility, it's essential to incorporate movement into daily life, rather than just relying on exercise (10m19s).
• One way to do this is by sitting on the ground for 20-30 minutes in the evening, in a cross-legged or squatting position, to accumulate exposure and allow the body to adapt (10m51s).
• This behavior can help reduce the risk of falls in the elderly population, lower the risk of hip and lower back osteoarthritis, and normalize the range of motion in the hips (11m27s).
• Muscles and tissues are like obedient dogs and can adapt and heal at any age, but it may take longer as people get older (12m3s).
• Spending time in different ranges of motion can help the body adapt and improve flexibility, and can be done by simply spending time on the ground or in different positions while watching a movie or listening to a podcast (12m19s).
• Any movement or position that challenges the body and encourages adaptation can be beneficial, such as stretching out on the belly in a Cobra or up-dog position (12m46s).

Tools: Stacking Behaviors, Stretching, Floor Sitting (12m50s)

• Movement on the ground, such as squatting and stretching, is essential for improving mobility and flexibility, and behaviors like these can be stacked to achieve better results (12m51s).
• Getting up and down from the ground is a crucial behavior that many people, especially those over 50, may not practice regularly, but it is essential for maintaining mobility and flexibility (13m3s).
• Activities like MMA, yoga, and Pilates involve a lot of time spent on the ground, which can help improve mobility and flexibility (13m18s).
• Ida Rolf and Philip Beach have written about the importance of organizing the body in relation to gravity and restoring native ranges of motion, which can be achieved through activities like kneeling, walking, and being on the ground (13m34s).
• The human body has not changed much in the last 10,000 years, but behaviors have changed, and being off the ground is one of the main differences (14m8s).
• Dropping down to the ground and getting back up can be a simple and effective way to improve mobility and flexibility, and it can be done anywhere, without any equipment (14m25s).
• Using a roller or other tools can help with self-soothing and relaxation, and can be a barrier to adherence knocked out (14m41s).
• High-level athletes can benefit from incorporating range of motion exercises into their training, and being on the ground can be an easy way to integrate these movements (14m55s).
• Everyone, regardless of age, should aim to get down on the ground and get back up at least once a day, using any tools or assistance needed (15m18s).
• A simple test to assess mobility and flexibility is to lower oneself to the ground from a standing position, without using hands, and then stand back up, which can be a predictor of all-cause mortality and morbidity (15m33s).
• This test can also help identify changes in how the body interacts with the environment, and can be a fair assessment of mobility and flexibility, even if it doesn't require full range of motion (16m31s).
• Creating movement minimums, such as assessing vital signs, can help understand how the body is interacting with stress, environment, nutrition, and exercise (16m56s).

Transferring Skills; Movement-Rich Environments; Range of Motion (17m7s)

• As people age, it's common to feel creaky or achy when moving into new positions or after periods of inactivity, but this doesn't necessarily mean they're out of shape or unhealthy (17m34s).
• A key aspect of being a well-rounded athlete is the ability to quickly pick up new skills and adapt to different movements or programs (18m1s).
• Testing one's fitness level can be done by trying someone else's workout program and seeing how well they can perform the skills required (18m13s).
• Even experienced athletes can be sore for an extended period after trying a new type of workout, especially if it involves unfamiliar movements or metabolic pathways (18m38s).
• Greg Glassman, the founder of CrossFit, says that people often fail at the margins of their experience, meaning they struggle with movements or activities they're not used to doing (18m49s).
• Fitness has become a hobby for many people, and while it's possible to look aesthetically pleasing or be functional enough, this isn't the same as being prepared for sports or transferring to new skills (19m20s).
• There's a spectrum of activities, ranging from general fitness to sports-specific training, and it's essential to distinguish between these different types of training (19m33s).
• Sports preparation training involves preparing the body for the demands of a specific sport, and it's essential to consider the transfer of skills and movements between different activities (19m58s).
• Experts like France Bosch emphasize the importance of understanding how movements and positions transfer between different sports and activities in sports preparation training (20m21s).
• The goal is to find the minimal amount of input to maintain mobility and project oneself into the world through sport and performance, while avoiding overexertion and injury, especially for fit athletes who may overdo it in group fitness classes (20m31s).
• A daily practice of getting down on the ground and getting up can be beneficial for mobility and fitness, and can be incorporated into daily life, such as at work (21m11s).
• Varying one's position throughout the day, such as using a standing desk, drafting table, and stool, can help maintain mobility and prevent discomfort (21m28s).
• Using a fidget stand, such as one from Rogue, can remind individuals to move and stretch while working, even while standing (21m48s).
• Creating a "movement-rich environment" by peppering one's daily routine with physical inputs can help maintain mobility and make it easier to engage in physical activities (22m46s).
• Range of motion should not decrease with age, and individuals should be able to maintain their range of motion throughout their lives (23m3s).
• It's normal to feel sore when confronted with new physical tasks or positions, but it's not necessary to have to do extensive prep work to achieve baseline range of motion (23m17s).
• Dr. Kelly Starrett emphasizes the importance of mobility and flexibility in maintaining overall physical health and preventing injuries.
• He often discusses the role of posture in mobility and how it affects daily activities and athletic performance.
• Dr. Starrett typically provides techniques and exercises for improving mobility, posture, and flexibility, such as self-myofascial release, stretching, and strengthening exercises.
• He may also discuss the importance of proper movement patterns and how to identify and correct common movement dysfunctions.
• Dr. Starrett often stresses the need for individuals to take an active role in maintaining their mobility and flexibility through regular practice and self-care.

Sponsor: AG1 (23m47s)

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• Taking AG1 daily can improve various aspects of health, including physical health, mental health, and performance, both cognitive and physical (24m36s).
• The drink has a positive impact on energy levels, sleep quality, and immune system strength (24m28s).
• There is a noticeable difference in health when AG1 is not taken regularly, highlighting its importance in maintaining overall well-being (24m41s).
• AG1 can also improve mental clarity and mental energy, likely due to its relationship with the gut microbiome and the brain (24m50s).
• To try AG1, a special offer is available at drinkag1.com/huberman, which includes five free travel packs and a year's supply of vitamin D3 K2 (25m2s).

Warm-Ups & Play (25m18s)

• A low-repetition warm-up has been found to be effective in preparing the nervous system for heavier loads and allowing for more real work to be done during actual work sets (25m19s).
• This approach involves doing a first set of a movement with 8 repetitions to get blood flowing and remind the brain of the range of motion, followed by 5, 4, and 2 repetition sets with heavier loads (25m49s).
• This method has allowed for continuous progress over the decades and is particularly beneficial for those who are not natural athletes and have a low recovery quotient (26m28s).
• The importance of preparing the nervous system for the work to be done is emphasized, rather than just focusing on warming up and getting blood flow (27m5s).
• The training age of an individual is a variable to consider, as beginners can make big jumps in progress, but those with more experience need to focus on refining their techniques (27m18s).
• The minimal amount of warm-up needed to perform a task can vary depending on the individual and the day, and some days may require more time to get ready (27m37s).
• Incorporating play into warm-ups can make them more enjoyable and effective, rather than just doing rote stretches (27m48s).
• A good warm-up should prepare the individual for the task at hand, whether it's a fight or a competition, and should include nervous system arousal, sweat, and practice of positions and shapes (28m30s).
• Training sessions have become very dense, with a lot of work to be done in a short amount of time, leaving the warmup as one of the last places to explore new movements and try out different techniques (28m51s).
• The warmup should be used to explore speed, catch objects, and move quickly, rather than just going through the motions (29m17s).
• It's essential to evaluate whether a particular program or exercise serves a purpose and to stop doing what doesn't work (29m39s).
• Athletes tend to do what works and stop doing what doesn't, and it's crucial to adopt this mindset when it comes to training (29m55s).
• The goal should be to find the least amount of work that can be done to achieve the biggest adaptation, rather than spending hours in the gym (30m7s).
• High-volume training may not be suitable for everyone, and it's essential to find a balance that allows for recovery and adaptation (30m17s).
• Wasting time on high-volume sets with an empty barbell may not be useful, especially if it's not serving a purpose or if it's not challenging enough (30m31s).
• As training progresses, the warmup itself can become more intense, such as loading plates onto a barbell, which can be a workout in itself (30m44s).

Asymmetries & Training (30m51s)

• Asymmetry in the body can be caused by various factors such as handedness, past activities, or natural imbalances, and it's essential to address these imbalances to achieve better posture and evenly distributed strength (30m51s).
• Noticing and correcting asymmetries in movement patterns can be done by switching up the side of the body used for certain exercises, staggering stance during curls, and overemphasizing the weaker side (31m16s).
• Imbalances don't necessarily cause pain, but rather, they can be seen as opportunities to find deficiencies and blind spots in movement patterns and skills (32m44s).
• The primary goal of training in the gym is not just to work on cardiorespiratory output, but to move, play, and solve problems, allowing the brain to adapt and improve (33m29s).
• Weakness is not the right idea; instead, it's about identifying patterns that are not as effective or efficient and working to improve them (33m47s).
• Approaching training with curiosity and a willingness to address imbalances can make the gym a rich and safe place for improvement (33m55s).
• Formal movement can make the invisible visible by understanding how range of motion and skills are changing over time, allowing for the identification of potential issues such as tightness or limited internal rotation (34m11s).
• The gym can be a place not only for stimulus and adaptation but also for uncovering changes in movement and expression of that movement, making it easier to identify areas that need improvement (34m43s).
• Repetition and practice can lead to patterning, and changing the way one performs a movement can help open up new possibilities and improve overall movement (35m0s).
• Having fun and being curious while working on mobility, energy systems, and movement skills can lead to a more enjoyable and effective training experience (35m12s).
• Mobility can be defined as having access to a normative range of motion, which is the range of motion that every physician, physical therapist, and chiropractor agrees on for a particular joint or movement (35m31s).
• For example, the normative range of motion for the shoulder is 180 degrees of flexion, which means being able to lift the arm above the head (35m35s).
• Compensation or incomplete positions can be identified through movement, and addressing these issues can help unlock latent capacity and improve overall performance (36m0s).
• Identifying what is missing in one's training, such as exposure to certain exercises or movements, can help inform the development of a more effective training program (36m16s).
• Position transfer exercises and mobility work can be used to restore range of motion and improve overall movement (36m35s).
• The goal of training should be not only to perform and exceed previous achievements but also to improve overall movement and function, which can have a positive impact on one's sport or job (36m44s).
• The gym can serve as a place for diagnosis to identify areas where individuals may not have a full range of motion, which can be helpful for people with limited time for exercise and mobility work (37m26s).
• Many people have limited time for exercise, with only two or three resistance training and cardiovascular workouts per week, making it challenging to incorporate additional mobility and flexibility exercises (37m45s).
• It is essential to pay attention to asymmetries or areas with limited range of motion during workouts, rather than just going through the motions of a typical exercise routine (38m13s).
• Incorporating mobility and flexibility exercises into daily activities, such as hanging from a bar, farmer carries, and wearing a weight vest, can be beneficial, but may feel overwhelming for those with already packed schedules (37m56s).
• Peter Attia's recommendations, such as hanging from a bar for 90 seconds or more, can be challenging to incorporate into a busy exercise routine (37m56s).

Maximizing Gym Time; Tool: 10, 10, 10 at 10 (38m27s)

• Spending 30 minutes each night doing activities like getting down on the ground while watching TV or eating dinner can be beneficial for mobility and flexibility (38m27s).
• The fitness industry has become more sophisticated over the past 20 years, with more availability of equipment and training methods (38m57s).
• In the early days of CrossFit, it was difficult to find equipment like kettle bells, and Olympic lifting shoes had to be bought from unconventional sources (39m14s).
• The overhead squat is a good diagnostic tool that helps identify range of motion and joint issues, and it has become a more widely recognized exercise (39m59s).
• The fitness industry has become more decorative, with a focus on accessories and equipment, rather than essential energy systems and positions (40m39s).
• The concept of fitness has become recursive, with people focusing on doing more of the same exercises rather than applying their fitness to real-life activities (41m1s).
• The goal should be to minimize time spent in the gym while still achieving fitness goals, allowing for more time to apply those skills in sports or activities (41m12s).
• The "10, 10, 10 at 10" method, which involves doing 10 air squats, 10 kettle bell swings, and 10 pull-ups at 10 p.m. for 10 minutes, can be an effective way to maintain fitness when time is limited (41m24s).
• Fitness does not have to happen in a one-hour block, and people can benefit from shorter, more frequent workouts throughout the day (41m44s).
• Keeping equipment at home, such as a barbell in the garage or a kettle bell in the kitchen, can make it easier to fit in short workouts (41m51s).
• Gym time is sacred and should be protected and maximized to achieve physiological benefits and improve overall fitness (42m7s).

Tool: Warming Up with Play; Breathwork (42m41s)

• Warming up with play is a concept that brings about more dynamic movement and is a preferred method over traditional warm-ups (42m41s).
• Incorporating play into a warm-up can be done by taking a tennis ball and bouncing it off the ground, playing a game, or even playing a solo handball-type game against a wall (43m39s).
• David W's rope flow is a tool that can be used for warm-ups, which involves using a piece of climbing rope to facilitate movement and restore positional awareness (43m55s).
• Rope flow can help tie the upper body into the lower body, generating speed in vulnerable positions and adding velocity to training (44m2s).
• PNF (Proprioceptive neuromuscular facilitation) is a model of facilitating movement that can be used to help the body restore movement by using its own positional awareness (44m14s).
• A warm-up can also include dynamic activities such as throwing a medicine ball, jumping on a mini trampoline, or doing complex barbell movements (45m50s).
• Breath hold work, also known as dry face breath holding or dynamic apnea work, can be incorporated into a warm-up to challenge respiration and prepare the brain for high CO2 levels (46m0s).
• An example of breath hold work is taking a 10-second inhale on a bike, holding the breath as long as possible, and then recovering through the nose only (46m35s).
• This type of breath hold work can help psychologically prepare the body for physical activity and is inspired by techniques used by French free divers (46m51s).
• It's recommended to avoid traditional warm-up methods such as foam rolling on the ground, and instead incorporate play and dynamic activities into the warm-up routine (47m20s).

Sponsors: Function & Eight Sleep (47m26s)

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• Comprehensive lab testing like Function is important for health, but it can be complicated and expensive; Function aims to make it easier and more accessible (48m34s).
• Function is offering early access to its program for Huberman Lab listeners, who can sign up at functionhealth.com/huberman (48m56s).
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• Eight Sleep is offering a discount of up to $350 off the Pod 4 Ultra for Huberman Lab listeners, who can sign up at eightsleep.com/huberman (50m18s).

Tool: Foam Rolling, Uses, Types & Technique (50m35s)

• Foam rolling became synonymous with a particular individual, but it's not the cornerstone of their life or existence, and they think it's great for shifting one's state, but it's hardly the most important thing (50m37s).
• The utility of foam rolling is that it can help with pain and restore range of motion, and research by Brent Brookbush and the Brookbush Institute supports this (51m32s).
• The goal of using soft tissue mobilization, such as foam rolling, is to quickly touch the whole body and help with pain, restore range of motion, and create a window of opportunity to move (51m41s).
• A quick two or three-minute intervention of soft tissue work can be a low-level, safe, and highly effective way to feel better and create a window of opportunity to move (52m40s).
• Soft tissue work can be used to desensitize tissues, making it a mechanism-agnostic and safe way to feel better, and it can be used by anyone, including athletes, to prepare for exercise or competition (52m43s).
• The use of soft tissue mobilization is not just about restoring the sliding and gliding of tissues, but also about providing a stimulus to the brain to tell it that it's safe to move (53m22s).
• Many mobility exercises, including those using foam rolling, come down to doing a few simple things, such as isometrics and tempo work, which involve moving slowly through a range of motion (53m33s).
• Mobilizations can be used to mobilize tissues, and the goal is to use them to help with pain, restore range of motion, and create a window of opportunity to move (54m0s).
• Pain is a multifactorial and highly subjective experience, and foam rolling can be used as a tool to help manage pain and improve mobility (54m6s).
• Using tools like a ball and roller can help self-soothe and desensitize, providing a window of opportunity to feel better in the body, although it may not solve underlying problems such as poor sleep, nutrition, or lack of safety in one's environment (54m20s).
• A system of tools can help restore normative range of motion, and sometimes, getting input into stiff areas can be enough to restore that range of motion or create a window to use it again (54m49s).
• Soft tissue work with tools like rollers can decrease delayed onset muscle soreness (DOMS) by increasing blood flow, providing non-threatening input, or downregulating the body through parasympathetic input (55m11s).
• Not all techniques with rollers are the same, and layering in complex thinking can help determine the most effective methods, such as rolling side to side (55m51s).
• Using a roller should not be uncomfortable, and if it is, it may be due to low fiber density in the muscles, which can be addressed through consistent use of the roller (56m8s).
• Establishing guidelines for using rollers and other tools can help people feel better at home without relying on substances like bourbon, ibuprofen, or THC (56m51s).
• Having access to tools like rollers can be more affordable and accessible than other methods, such as using a sauna, which may not be feasible for everyone (56m56s).
• Using rollers and other tools can be a cost-effective way to improve mobility and flexibility, and can be used by anyone, regardless of their financial situation (57m1s).
• Using a roller and a ball can help manage dysfunction and discomfort by applying compression to tissues, which should be painless or not uncomfortable, and creating an isometric contraction to teach the brain that it's safe to create a contraction in that area (57m50s).
• When foam rolling, it's okay to flex the muscle that's in contact with the roller, and if an uncomfortable or stiff spot is found, stop and work on that area by taking a deep inhale, contracting the muscle, and then slowly relaxing and softening (58m46s).
• This process of contraction, breath hold, and long exhale can be repeated two or three times to desensitize the area, change the range of motion, and make the brain realize that it's not a problem anymore (59m30s).
• The goal is to create a sense of safety and reduce tension in the body, especially in areas that may not be used to being touched or mobilized, such as the quadriceps, which can be stiff and contribute to knee pain (1h0m1s).
• Mobilizing can help reduce pain, but it's also done to reduce session cost, work out harder the next day, and maintain a minimum range of motion (1h0m36s).
• It's not necessary to use a big foam roller, and even small amounts of mobilization can be beneficial (1h0m55s).
• Greg Cook's quote, "if you can't breathe in a position, you don't own a position," emphasizes the importance of being able to breathe and relax in different positions (59m10s).
• Pool noodles, originally made in Colleen, Texas, were initially a manufacturing byproduct, but were later used in pools and eventually found a use in physical therapy due to their unique properties (1h0m57s).
• However, pool noodles have several drawbacks, including being too big, hard, square, and soft, which makes them less ideal for certain physical therapy applications (1h1m8s).
• Smaller diameter rollers are preferred as they fit the body better and can be used to target specific areas such as the elbow, forearm, and thumb (1h1m19s).

Injury vs. Incident, Pain (1h1m30s)

• When addressing muscle soreness, it doesn't necessarily matter where you start, whether it's in the middle, top, or bottom of the muscle, as long as you're making progress and feeling better (1h1m30s).
• The focus should be on inputs and outputs, specifically what actions were taken to alleviate the soreness and whether they were effective (1h2m2s).
• An injury is defined as a clear mechanism of mechanical trauma, such as a bone sticking out of the leg, which requires immediate medical attention (1h2m16s).
• Red flags for seeking medical attention include night sweats, dizziness, fever, vomiting, nausea, unaccounted for weight loss or gain, changes in bladder or bowel function, and problems with coughing, sneezing, or swallowing (1h2m32s).
• If pain or dysfunction is severe enough to prevent occupying a role in family, society, or a team, it's considered a medical emergency (1h2m45s).
• Non-injury issues are referred to as incidents, which include pain, loss of range of motion, numbness, and tingling (1h3m12s).
• Incidents are often a result of trivial events in non-trivial systems, as described by Charles Perrow in his book "Normal Accidents," where the inputs and outputs are tightly coupled, making it difficult to determine cause and effect (1h3m41s).
• Pain is a request for change and is a normal part of the athletic and human experience, but it's not always a medical problem (1h4m53s).
• Pain can be addressed through fitness training, nutrition, hydration, soft tissue work, desensitization, and reperfusion of the tissues (1h5m27s).
• The goal is to empower people to understand their bodies, identify the causes of pain or discomfort, and take action to remedy the issues before seeking medical help (1h5m41s).

Managing Pain & Stiffness, Tool: D2R2 Method (1h5m54s)

• Rolling can be used as a diagnostic tool to identify areas of tension or pain in the body, and it does not necessarily mean something is wrong, but rather that the tissues have become sensitized and the brain is interpreting it as a threat (1h6m5s).
• Normal tissue should feel like layers of warm silk sliding over steel springs, but due to high-intensity training, tissues can become stiff and fibrotic, leading to problems with range of motion (1h6m46s).
• The D2 R2 model is a useful tool for addressing tissue issues, with the first step being desensitization, which can be achieved through various techniques such as scraping, isometrics, rolling, and blood flow restriction (1h7m55s).
• Desensitization is important because pain can limit force production and movement, and the brain will truncate movement solutions if it perceives a threat (1h8m26s).
• The second step in the D2 R2 model is decongestion, which involves addressing swollen and congested tissues that can become easily sensitized and heal more slowly (1h8m43s).
• Swelling is an emergency signal to the brain, which will shut down force production in and around the affected joint, and managing swelling is important for maintaining joint integrity and surface health (1h9m8s).
• Congested tissue can be managed through movement and muscle contraction, which drives lymphatic drainage, and decongested tissues often express less pain (1h9m33s).
• The lymph system is the sewage system of the body, and better evacuation of swelling and congestion can aid in healing and managing sensitivity in broken bones or soft tissue injuries (1h9m40s).
• Blood flow plays a crucial role in reducing pain, as tissues become hydrated and shift blood from the stomach, and increasing blood flow can be achieved through activities like warming up or using a leg extension machine (1h10m1s).
• Desensitization, decongestion, and reperfusion are tools that can be used to manage pain and aid in healing, and various methods can be employed to achieve these goals (1h10m31s).
• Restoring full range of motion in a joint is essential, as limited mobility can lead to overloading tissues, making them work less effectively, and potentially causing further issues (1h10m41s).

Posture, Neck Work (1h11m4s)

• Bad posture is defined as when a person catches themselves in a reflection and realizes they are starting to look more like a "C" shape, which is not just a matter of aesthetics but can also lead to pain and injury (1h11m5s).
• To maintain good posture, it is essential to pay attention to it while sitting, and doing simple exercises like bridging fingers together and pulling the chin back can help (1h11m33s).
• The younger generation is prone to developing poor posture due to constant texting and screen time, resulting in a "sea-horse" shaped spine (1h11m51s).
• Neck work is crucial, especially for men, as it can help reduce concussion risk and improve overall strength and safety (1h12m5s).
• Women should also do neck work, as a stronger neck can significantly reduce concussion risk, with a one-pound increase in neck strength resulting in a huge drop in concussion risk (1h12m25s).
• Training the neck can also help alleviate shoulder pain, as seen in the case of the speaker, who started training their neck after an accident and no longer complains of shoulder pain (1h12m54s).
• A strong neck is essential for overall strength and safety, and can also improve aesthetics, as a weak neck can make the head appear misplaced on the body (1h13m19s).
• Exercises like bridges and using a four-way neck machine can help strengthen the neck, and resources like Jeff Cavalier's video can provide guidance on how to do these exercises safely and effectively (1h13m56s).
• Maintaining good posture is essential for safe movement and serves as a foundation for various aspects of life, including making eye contact during conversations and exuding confidence through a firm handshake and direct gaze (1h14m8s).
• Good posture is linked to psychological confidence, allowing individuals to stand up straight and make a positive impression, regardless of their height (1h14m27s).
• The younger and older generations often struggle with maintaining good posture, which can lead to a decline in overall well-being, including decreased strength, increased pain, and reduced ability to interact with others (1h14m42s).
• Posture can be defined as the Latin word "route," meaning position, and having good or bad position can significantly impact one's quality of life (1h15m8s).
• Instead of relying on extrinsic cues to correct posture, individuals should focus on developing intrinsic awareness of their body position and movement habits (1h15m21s).
• The organization of the body, particularly the spine, reflects movement habits, behaviors, and self-identity, making it essential to address posture as a holistic aspect of overall health (1h15m35s).
• Factors such as sleep deprivation, stress, and self-identity can influence posture, and being aware of these factors can help individuals make positive changes (1h15m51s).
• Defining posture as a median range of joint positioning can help individuals understand how to maintain optimal alignment and reduce the risk of pain and injury (1h16m18s).
• Research has shown that certain positions and shapes can lead to less effective movement and increased pain risk, making it essential to prioritize good posture (1h16m35s).
• Adopting a position that allows for optimal ventilation and movement can be achieved by taking a deep breath and organizing the trunk to allow for greater range of motion (1h17m5s).
• Improving mobility, posture, and flexibility can be achieved by changing and reorganizing one's structure, leading to improved output and biomotor performance, which includes range of motion, force production, and power (1h17m26s).
• Objective measures of biomotor output are essential in assessing the effectiveness of mobility and posture improvements (1h17m46s).
• Maintaining normative range of motion is crucial, and tools are available to restore and improve it, leading to greater biomotor output (1h17m41s).
• Posture affects physiology, and optimal posture enables better expression of physiology, making it more effective (1h17m54s).
• Good posture is not a fixed concept, but rather a position that serves a specific purpose, and what constitutes good posture can vary depending on the circumstances (1h18m15s).
• In high-load, high-speed situations, posture matters, and poor posture can increase the risk of injury, as seen in the example of the Air Force par rescue team (1h18m24s).
• Improving range of motion and teaching skills to organize the body more effectively can reduce injury risk and incident (1h18m51s).
• Posture doesn't matter at low load and low speed, but speed and high loads can increase the likelihood of deflection from optimal posture, making it essential to consider the specific conditions (1h19m6s).
• The goal is to take the best information available and apply it to various situations, including sports, performance, and everyday life, to improve mobility, posture, and flexibility (1h19m49s).

Sponsor: LMNT (1h19m58s)

• LMNT is an electrolyte drink that contains the necessary electrolytes, including sodium, magnesium, and potassium, in the correct ratios, but without any added sugar (1h20m2s).
• Proper hydration is crucial for optimal brain and body function, and even mild dehydration can negatively impact cognitive and physical performance (1h20m10s).
• Electrolytes, such as sodium, magnesium, and potassium, are essential for the functioning of all cells in the body, particularly neurons or nerve cells (1h20m21s).
• Drinking LMNT dissolved in water makes it easy to ensure adequate hydration and electrolyte intake (1h20m28s).
• To ensure proper hydration and electrolyte intake, one packet of LMNT can be dissolved in 16-32 ounces of water and consumed in the morning or during physical exercise, especially on hot days (1h20m37s).
• LMNT comes in various flavors, including watermelon, citrus, and chocolate medley, which can be enjoyed hot or cold (1h20m55s).
• The chocolate mint flavor can be particularly enjoyable when heated up and consumed as a hot drink to replenish electrolytes and hydrate, especially during cold and dry weather (1h21m7s).
• To try LMNT, a free sample pack can be claimed with the purchase of any LMNT drink mix by visiting drinklmnt.com/hubermanlaab (1h21m20s).

Pelvic Floor, Prostate Pain (1h21m33s)

• The pelvic floor is rich in blood flow and neural input for controlling muscles, and having a tight pelvic floor can lead to urinary issues and sexual dysfunction, with some people experiencing problems such as urine leakage during lower body exercises (1h21m34s).
• Doing exercises like squats and kegels can actually worsen urinary function and erection function if the pelvic floor is tight, as it sends the muscles in the wrong direction, and instead, learning to relax the pelvic floor is necessary (1h22m47s).
• Some women report experiencing urine leakage during lower body exercises, and it is unclear if men experience this issue but do not report it (1h23m2s).
• Having a tight pelvic floor can cause prostate pain, and learning to relax the pelvic floor and maintain proper posture can help alleviate this issue (1h23m19s).
• Maintaining proper posture, such as keeping the sternum high and avoiding hunching over, can help increase function, especially when in a dysfunctional state (1h23m41s).
• Sitting and standing correctly, such as avoiding hunching over and keeping the hips in a neutral position, can help alleviate issues like prostate pain (1h23m37s).
• Having an anterior pelvic tilt, where the pelvis is tilted forward, can be a natural propensity for some people, and being aware of this can help maintain a more neutral position (1h24m26s).
• Wearing flat shoes can help maintain proper posture and alleviate issues related to pelvic tilt (1h24m44s).
• Wearing Adidas shoes or going barefoot can help correct prostate pain by allowing for a full range of motion in the pelvis, specifically through posterior to anterior tilt (1h24m57s).
• Glute ham raises are a useful tool for improving posture and pelvic floor function, as they put the pelvis through a full range of motion (1h25m9s).
• Having a pelvic floor that works effectively is part of the system that allows for optimal biometric output, including internal abdominal pressure (1h25m38s).
• Improving internal rotation of the hip can have a positive effect on blood flow, as seen in a case where a friend experienced improved erections after working on his internal rotation (1h25m52s).
• The endopelvic fascia should be viewed as a system, rather than focusing on individual parts, to avoid being reductionist (1h26m37s).
• Pain in the prostate area can be addressed by improving blood flow and reducing stiffness in the system, rather than solely focusing on the prostate itself (1h26m45s).
• In some cases, prostate pain can be related to spinal cord injuries or other issues, but improving pelvic floor function can help alleviate symptoms (1h27m3s).
• Urinary incontinence, such as peeing oneself during heavy lifting, is a sign of disregulation and can be addressed by improving pelvic floor function and managing intraabdominal pressure (1h27m21s).
• The goal is to have a pelvic floor that works effectively in all shapes and positions, although some shapes may be more challenging than others (1h28m0s).

Urination & Men, Pelvic Floor; Tool: Camel Pose (1h28m6s)

• Many men adopt an anterior pelvic tilt when urinating, which involves tilting the pelvis forward and turning off the pelvic floor muscles, making it easier to initiate a stream (1h28m6s).
• Ideally, individuals should maintain a neutral pelvis and use muscle control to urinate, but most people inhibit their pelvic floor muscles to pee standing up (1h28m41s).
• The famous sculpture of the boy peeing, known as "Manneken Pis," depicts a similar posture with the pelvis forward and leaning back (1h29m0s).
• Initiating and maintaining a stream while urinating is a sign of sexual health, functional health, and general health (1h29m40s).
• Athletes who have difficulty creating high abdominal tone and peeing may benefit from activities like jump roping, which can help improve organization and energy transfer (1h30m1s).
• Women athletes are recommended to jump rope to challenge their pelvic floor, but it's essential to squeeze the glutes and jump at the same time to maintain control (1h30m25s).
• Many people struggle to squeeze their glutes and jump at the same time due to stiffness in the front of the quads and interior line of fascia, which can be problematic for various functions (1h30m41s).
• Stiffness in the front of the quads and interior line of fascia can be caused by excessive sitting and can lead to difficulties in hip extension and knee movement (1h30m50s).
• Practicing glute squeezes and hip extension can be beneficial, and certain yoga poses can help improve these movements (1h31m23s).
• High kneeling positions, such as camel pose, can be challenging for many people due to the forces acting on the body, including the quads and fascial lines, which make it difficult to squeeze the glutes and extend backwards (1h31m34s).
• Camel pose, where one reaches back and grabs their heels, can be a particularly demanding position, and it's not uncommon for people to experience emotions or discomfort when attempting it (1h31m57s).
• Regional differences in approach to exercise and mobility can influence how people perceive and respond to challenging positions, with some areas emphasizing the importance of pushing through discomfort (1h32m6s).
• Global extension positions, such as Kipping pull-ups or wheel pose, can be beneficial for maintaining spinal integrity, as they distribute the load more evenly throughout the body (1h32m33s).
• Wheel pose, which involves putting the hands near the ears and pushing the feet flat on the ground, can be a useful diagnostic tool for assessing mobility and flexibility (1h32m55s).
• While many people may struggle to achieve certain poses, it's possible to break down the components and use props, such as blocks and belts, to support the body and make progress (1h33m13s).
• Iyengar yoga, which emphasizes the use of props and careful alignment, can be a helpful approach for people who struggle with mobility and flexibility (1h33m16s).

Mobilizing the Pelvic Floor, Urogenital Health (1h33m42s)

• Designated blocks of time should be allocated for movement, such as practicing wheel pose, camel pose, or other activities that take the body into positions it's not naturally put into given daily activities (1h33m44s).
• Exposing the body to these positions can be done at the end of a resistance training workout, at home in the evening, or at any other time that works best for the individual (1h34m8s).
• A daily routine of 8-10 minutes in the morning can be beneficial, focusing on activities such as "The Hip spin up," "shoulder spin up," or "breath spin up" to start touching crucial shapes that are not typically used (1h34m42s).
• The "Hip spin up" is recommended for individuals with back or knee pain, while the "shoulder spin up" is suggested for those with shoulder or neck pain (1h34m49s).
• Mobilizing the endopelvic fascia by using a ball to target the area from the pubic bone to the belly button can help improve pelvic floor health (1h35m38s).
• High incidents of pelvic floor dysfunction and sports hernias can be attributed to a hip that doesn't work well, causing the pelvis to be dragged into positions where it's not muscularly strong (1h35m53s).
• It's essential to manage the stiffness of the fascia and musculature in the abdominal area, which can be done by rolling out the abs and obliques, an often neglected practice (1h36m25s).
• Mobilizing the pelvic floor can be done in the evening using a volleyball or a princess ball, and it's essential to have a conversation with the pelvic floor to improve its health (1h36m44s).
• The pelvic floor can be mobilized, and it's crucial to understand its anatomy, including the pubic bone at the front and the coxic at the back (1h36m53s).
• The pelvic floor is a crucial area that can be worked on using a ball, by applying compression and finding areas of tension or pain, which can indicate problems, and then contracting and relaxing the tissue to release tension (1h37m2s).
• To work on the pelvic floor, one can sit on a ball on a coffee table and roll it around the pelvis, glutes, and pelvic floor area, being cautious not to apply too much pressure on sensitive areas (1h37m21s).
• The pelvic floor is often overlooked when addressing back pain or hip pain, but it is connected to the six short hip rotators, and working on the pelvic floor can be beneficial for overall mobility and flexibility (1h37m36s).
• It is essential to prioritize working on the pelvic floor daily, especially if experiencing issues such as erectile dysfunction or incontinence, as it can be a starting point for addressing underlying problems (1h37m51s).
• Restoring positions and doing pelvic floor mobilization can be a great starting point for addressing issues, and it is often more effective to start with self-care and self-awareness before consulting specialists (1h38m11s).

Abdominals, Rotational Power, Spinal Engine Work (1h38m27s)

• A common issue observed is men doing crunch work with ankles crossed, which can lead to pelvic floor issues and asymmetries due to not symmetrically switching sides, and a simple solution is to avoid crossing ankles while doing repeated contraction work of the abdominals (1h38m27s).
• The traditional curl-up exercise is not the only way to work the abdominals, and there are many other ways to think about what the trunk should be doing, such as hanging from a bar and curling up, or doing anti-rotation work by staggering stance (1h39m15s).
• Anti-rotation work can be done by resisting the temptation to rock from side to side while doing curls or other exercises, and switching up the stance (1h39m46s).
• Hanging from a bar and doing pikes can also work the grip and abdominals, and is a time-efficient way to do so (1h40m0s).
• Working the abdominals with the knee to the chest is not the only position, and it's essential to work in various patterns and positions, such as short and long levers (1h40m12s).
• There are many resources available for creative ab workouts, such as Dave Durante's free ab workout, which can be found on Iron Monkey (1h40m42s).
• The trunk should be thought of as a driver of power, not just a chassis, as described in the book "The Spinal Engine" by Serge Gracovetsky (1h41m21s).
• Functional movement works in a wave of contraction from trunk to periphery, and it's essential to train the spine to handle flexion, extension, rotation, and complex positions (1h41m40s).
• If the spine can't handle these movements, it's a red flag, and it's essential to train the trunk in various positions and shapes (1h41m59s).
• Mobility work allows for side bending and twisting, exposing the body to various shapes and improving spinal engine work, which is essential for functional movement and power, beyond just core strength (1h42m8s).
• Traditional exercises like straight curling can build a six-pack, but they don't necessarily translate to functional power in activities like surfing, running, or punching (1h42m40s).
• The rotational power displayed by female fighters in a recent match is an example of the kind of power that cannot be achieved through isolated exercises like cross crunches (1h42m50s).
• The fight between Tyson and Jake Paul's preceding match was notable for its intensity and skill, showcasing the importance of rotational power in sports (1h42m59s).
• Encouraging people to be curious and playful in their movement can help them discover new ways to improve their mobility and flexibility, such as adding rotations to traditional exercises like hanging from a bar (1h43m12s).
• By incorporating play and exploration into their movement practice, individuals can uncover deficiencies and improve their overall robustness, while still performing activities that make them feel strong and capable (1h43m31s).
• This approach can also enhance performance in various sports and activities, such as deadlifting, swinging, launching, biking, and kayaking (1h43m41s).

Dynamic & Novel Movements; Endurance & Strength Propensities (1h43m51s)

• Progression in training involves incorporating novel movements and exploring different variations, such as changing the height, stance, or bar position, to challenge the body and improve overall fitness (1h43m51s).
• The concept of being an "ATV" (all-terrain vehicle) is becoming increasingly important in sports and fitness, where individuals need to be proficient in multiple areas rather than just specializing in one (1h44m35s).
• Exploring movement patterns and being able to breathe well in every position is crucial for overall fitness and mobility, as emphasized by Brian Mackenzie's idea that one should be able to take a full belly breath in any position (1h44m56s).
• A simple test to assess mobility and breathing is to squat down and try to take a full belly breath, feeling the belly expand on the inhale (1h45m5s).
• Grip strength and endurance are also important aspects of overall fitness, and can be improved through exercises like hanging from a bar and performing sets of twists and pikes (1h45m18s).
• Individuals have different physiological biases, and it's essential to recognize and work with these biases rather than trying to force a particular training style or goal, as illustrated by the contrast between Kelly's endurance-focused training and his friends' strength-focused training (1h45m45s).
• Understanding one's physiological biases and training accordingly can help individuals optimize their fitness and performance, whether they are naturally inclined towards endurance or strength (1h46m20s).
• Resistance training has become more widely accepted and practiced across various age groups and demographics, which is a positive shift in culture (1h47m6s).
• Most people are naturally endurance athletes with slower twitch muscle fibers, whereas those with fast-twitch fibers and high strength levels are less common (1h47m35s).
• Genetics play a significant role in determining one's athletic abilities, and it's essential to acknowledge that not everyone can be an elite athlete, regardless of training and diet (1h48m20s).
• It's crucial to identify one's natural leanings and preferences when it comes to exercise and sports to maximize enjoyment and potential (1h48m44s).
• The primary goal of exercise and sports should be to have fun, rather than solely focusing on performance or aesthetics (1h48m53s).
• Coordination, wiring, and natural ability matter when it comes to athletic potential, as demonstrated by the Chinese Olympic lifting team's assessment of elementary school kids (1h49m18s).
• Weightlifting is essential for everyone, regardless of age or athletic goals, and it's necessary to lift heavy weights to see significant improvements (1h49m30s).
• There's a distinction between weightlifting for aesthetics and overall health versus weightlifting for performance and competition (1h49m53s).
• Becoming an expert in performance and athletic development requires extensive experience, knowledge, and responsibility, and it's not the same as being proficient in a particular exercise or sport (1h50m20s).

Tool: Workout Intensity; Consistency & Workout Longevity (1h50m29s)

• A valuable piece of advice for training longevity and enjoyment is to allocate workout intensities: 80% of workouts at 80% intensity, 10% at 90%, 5% at 95%, and 5% at maximum 100% effort across the year (1h50m59s).
• This approach involves humility, as it requires not going all out in every workout, but rather pacing oneself to allow for consistency and avoiding burnout (1h51m10s).
• The 80% intensity workouts allow for showing up to the gym consistently without blowing oneself out, while the 90%, 95%, and 100% intensity workouts are reserved for specific days when one is fully ready (1h53m4s).
• Consistency is key, and it's better to prioritize showing up to the gym regularly rather than going all out and not being able to show up for several days (1h53m6s).
• This approach is especially important for people who are not in their 20s, as they may not have the same level of physical resilience and recovery abilities (1h53m35s).
• The idea is to "leave some reps in the reserve" and "show up the next day" to "grease the groove," allowing for consistent progress and avoiding excessive soreness (1h53m28s).
• This advice was given by Kenny, a talented athlete and wonderful person, who taught this approach about eight years ago, and it has been found to be very useful for training longevity and enjoyment (1h50m51s).
• Quantifying progress in fitness can be challenging, but having data allows for better progress without burning out, and it's easier to quantify progress in terms of weight or watts (1h53m56s).
• The best practices of top athletes involve spending 70-80% of their time in recovery, 80-90% in conditioning, and 90% and above in overload (1h54m20s).
• It's essential to know oneself and one's limits, and as a coach, to know the athlete, to determine when to push hard and when to hold back, following the advice "when the frying pan's hot, let's cook" (1h54m51s).
• Consistency is key in training, and it's crucial to find ways to train consistently over a long period, rather than relying on short bursts of intense energy (1h55m21s).
• Measuring success in training can be subjective, but having objective measurements such as body composition, speed, and testing can help track progress (1h55m55s).
• Having a mix of subjective and objective measurements can help protect against overtraining and ensure that the athlete can train consistently (1h56m36s).
• The concept of "suicides" or mixing different types of training or drinks can be detrimental, and it's essential to focus on consistent and sustainable progress rather than trying to mix everything together (1h56m33s).
• As a coach, it's essential to be aware of trends and fads in fitness and to focus on what works consistently over time (1h57m19s).
• Jiu-jitsu has become a hobby and an amusement, which is okay, but this perspective does not provide insight into the best way to develop elite capacity, long-term longevity, and overall capacity. (1h57m25s)
• Hip extension is an important aspect to consider when discussing capacity development. (1h57m40s)

Hip Extension, Tools: Couch Stretch, Bosch Snatch (1h57m41s)

• The Rogue Echo Bike is considered a harder version of the assault bike, providing a more intense workout experience, similar to doing the assault bike on fire, uphill, in the sand, with a headwind (1h58m18s).
• The assault bike is preferred over the skierg because it always feels like work, whereas the skierg can feel like repetitive sitting and standing without much intensity (1h59m11s).
• Hip extension is a crucial movement that is often lacking in people, and it is essential to understand the difference between hip extension and other movements like squatting (1h59m22s).
• Squatting is not necessarily hip extension, as people tend to hunch forward and may not fully extend their hips, even when standing up from a squat (1h59m19s).
• A helpful way to think about squatting is to imagine taking your hands and putting your fingers at your hips, and as you go down, your hands get tucked into the fold between the femur and pelvis, and as you stand up, it opens, which is known as a hip hinge (1h59m41s).
• The squat and lunge are considered cousins, with the main differences being long lever vs. short lever, how the weight is held, and sometimes the torso position (1h59m59s).
• Hip extension is essential for power and speed, and it is often lacking in many populations, except for Olympic sprinters, who prioritize maintaining hip extension to run faster on the field (2h0m39s).
• Hip extension can be thought of as partially reflecting hamstring function, where the hamstring is responsible for bringing the heel up toward the butt and also for bringing the femur back behind the torso (2h1m0s).
• The physical therapy community is known for being competitive, with many nuances in the field, leading to disagreements and arguments among professionals (2h1m42s).
• The concept of contractual fields, inspired by Philip Beach's muscles Meridian idea, views the body as a system of interconnected systems, including the back, erectors, glutes, hamstrings, and calf muscles (2h2m24s).
• This global system is designed to create mass extension position locomotion, and when some pieces are locked down, other muscles like the hamstrings have to work harder to compensate (2h2m52s).
• When the hamstrings are overworked due to restricted adductors and incompetent hip extension, they can become tied up, leading to a loss of hip extension (2h3m22s).
• A simple test to assess hip extension and glute activation is the couch stretch, which involves kneeling on the ground with one knee in the corner of a wall and trying to squeeze the glutes in that position (2h3m31s).
• Many people struggle to recruit and activate their glutes in this position due to positional inhibition, where the mechanism is not fully understood (2h3m57s).
• The couch stretch involves two positions: the first with the knee in the corner of the wall and the second in a high kneeling position (2h4m18s).
• A mobility exercise involves bringing one knee up and placing the foot on the ground at a right angle, while the other leg is tucked in the corner with the foot on the ground, to work on hip extension and glute squeeze (2h4m22s).
• The goal is to maintain a constant breath while in this position, and if the breath becomes restricted, it may indicate a problem with hip mobility (2h5m2s).
• The exercise can be modified by bringing the torso to a more upright position, increasing hip demands and requiring more glute activation (2h5m17s).
• A more advanced version of the exercise involves elevating the front leg onto a 12-18 inch box, which increases the hip extension demands and requires more glute activation (2h5m42s).
• This exercise is similar to the position of front knee sprinting, where the front leg is lifted high and the rear leg is extended behind the body (2h6m11s).
• The couch stretch exercise can also be used to improve hip extension, but it is not as effective as the elevated front leg exercise (2h6m32s).
• To improve hip extension, individuals can perform isometric exercises, such as contracting and relaxing the glutes, while in the elevated front leg position (2h6m51s).
• It is also important to incorporate hip extension into daily movements and exercises, such as deadlifting, split squats, and lunges, to reinforce hip extension and improve mobility (2h7m10s).
• Examples of exercises that require hip extension include flipping a tire, where the individual must lift the tire and rotate their hips to flip it over (2h7m35s).
• A bell swing exercise involves bucking the hips forward, similar to trying to pee over an obstacle, which helps to achieve an upright position and puts the trailing leg in extension in a long lever position (2h7m40s).
• The Bosch snatch exercise, inspired by France Bosch, involves swinging a weight from a hip hinge position to overhead while stepping the front foot onto a box, adding speed to the extension of one leg (2h8m0s).
• The Bosch snatch exercise challenges movement by adding a speed component, rather than just increasing the weight, and can help discover new ways to challenge mobility (2h8m50s).
• Overhead pressing is a non-negotiable exercise that can be modified by elevating the front foot on a box, which helps to identify limitations in hip extension and requires proper mechanics (2h9m2s).
• To practice the modified overhead press, start with very light dumbbells and focus on proper mechanics, rather than the weight, to find the optimal pressing position (2h9m25s).
• The modified overhead press in a tandem stance with the front foot elevated can be a challenging exercise that highlights limitations in hip extension and mobility (2h9m33s).

Fundamental Shapes & Training, Hip Extension, Movement Culture (2h9m38s)

• A movement that involves tying a thick band to a pull-up bar, squatting down, holding the band like a pole, and then jumping up while bucking the hips forward to mimic the top of a kettle bell swing can be useful for activating hip extension (2h9m39s).
• When analyzing movement practices, it's helpful to look at fundamental shapes and primary organizations of the body, such as the shoulder and hip (2h10m29s).
• The shoulder is not complicated and primarily moves in four ways: overhead, out to the side, in the front, and in the back, with additional movements like bending the elbow and twisting (2h10m45s).
• The hip primarily moves in two ways: flexion and extension, with lateral movement being a variation of squatting (2h11m3s).
• By understanding these fundamental movements, it's possible to analyze how someone loads their overhead position and identify potential areas for improvement (2h11m20s).
• Using tools like kettle bells and dumbbells can help constrain the body to express full overhead motion and identify limitations in inter rotation and pressing movements (2h11m47s).
• Analyzing movements like chaturanga, bench press, and dips can help identify whether the shoulder is coming into extension and whether the tissues are being compressed or distracted (2h12m10s).
• By looking at start and finish positions, it's possible to understand the root movements and positions that can help improve performance, predict future performance, and alleviate pain (2h12m40s).
• Identifying and improving the highest levels of expression of movement can be a key area for improvement and help individuals get through pain (2h12m51s).
• Improving mobility, posture, and flexibility requires a focus on technical proficiency, not just getting bigger and stronger, and involves challenging movements with load, volume, speed, and cardiorespiratory demand (2h12m59s).
• Competence in various movements and ranges of motion is essential, and programming should incorporate different domains, such as open and closed chain exercises, to avoid losing opportunities for improvement (2h13m30s).
• Hip extension is a critical movement that many people need to work on, as they often spend too much time in hip flexion, and exercises like jumping and using resistance bands can help improve this movement (2h14m0s).
• Resistance bands can be a safe and effective way to work on hip extension, and exercises like banded jumps can help improve this movement without the need for heavy loads (2h14m21s).
• Kipping pull-ups are not recommended, and instead, strict pull-ups should be focused on, as they work multiple muscle groups and improve overall strength and mobility (2h14m35s).
• Sprinting and jumping are excellent exercises for improving hip extension and overall athleticism, and can be modified to suit different fitness levels, from trampolining to jump roping (2h14m58s).
• As people age, they tend to jump and land less, which can lead to injuries, and incorporating exercises that work on eccentric loading, such as jumping and landing, can help mitigate this (2h15m10s).
• Training should be described in blocks of positions, focusing on the shapes and movements being reinforced, rather than just the muscles being worked (2h15m39s).
• The brain is wired for movement, not individual muscles, and exercises should focus on working movements and ranges of motion, rather than just building strength and muscles (2h15m52s).
• Resistance training is not just about building strength and muscles, but also about improving movement and athleticism, and should be programmed accordingly (2h16m13s).
• Functional movements, such as throwing or ballistic movements, can be beneficial for improving mobility and posture, as seen in before-and-after results from certain training programs that focus on balancing the two sides of the body and incorporating a broader range of movements (2h16m45s).
• Resistance training can be an effective way to get people started with exercise, as it provides a visual and sensation-based window into progress, giving individuals a sense of accomplishment and motivation (2h17m36s).
• A good model for exercise or fitness should be able to explain current phenomena, predict future outcomes, and be easily communicated, allowing individuals to understand how the model works and how it can help them improve (2h18m31s).
• Traditional gym workouts may not necessarily lead to better movers, as they often focus on specific exercises rather than overall movement and mobility, whereas a movement culture approach can help expose people to bigger ranges of motion and more skilled movement (2h19m13s).
• The concept of movement culture, coined by Portal, emphasizes the importance of training for overall movement and mobility, rather than just focusing on specific exercises or skills (2h19m17s).
• Historically, athletes would train for a specific skill or sport and then apply that training to their activity, but modern gym workouts often separate training from actual movement and activity (2h19m31s).
• A balanced approach to fitness should allow individuals to feel better, improve their mobility and posture, and also achieve their aesthetic goals, such as looking "jacked and tan" (2h18m11s).
• It's essential to focus on explaining and predicting outcomes, rather than simply promoting a particular model or approach, and to prioritize communication and understanding (2h18m41s).
• The key to improving mobility, posture, and flexibility is to incorporate movement skills into one's training, rather than just focusing on gym exercises like bench press and hack squats (2h19m57s).
• This approach helps to create a more elegant, rhythmic, and energetic mover, rather than just someone who is physically strong but lacks movement skills (2h19m45s).
• The concept of "hot girl fit" is mentioned, referring to someone who has a strong physical appearance but lacks functional movement skills, as illustrated by a scene from a movie where a character is out of breath after swimming despite having a strong physique (2h20m24s).
• The importance of defining one's goals and training objectives is emphasized, as this will inform the type of training and coaching needed to achieve those goals (2h20m39s).
• Having a coach is recommended, as they can help develop a nuanced training program that takes into account the individual's training age and goals (2h20m50s).
• The idea that having strong abs and big biceps does not necessarily make someone a good athlete, such as an MMA fighter, is highlighted (2h20m55s).
• The use of resistance training is mentioned, but with the caveat that it should be used carefully to avoid creating imbalances or reducing athleticism (2h21m5s).

Training for Life & Fun (2h21m6s)

• The goal of training is to be stronger and better at running, with a focus on longevity and durability, allowing for a body capable of going on adventures without pain (2h21m9s).
• A framework for evaluating training is to have a third-party objective measure, such as tracking progress in running to see if it gets better with training (2h22m6s).
• This approach helps to avoid getting caught up in trying to lift more weight on machines like the hack squat, and instead focuses on progressive overload and movement with more weight (2h22m29s).
• The goal is to maintain strength, build some muscle, but mostly to get stronger without getting bigger, and to keep endurance going (2h22m57s).
• A typical weekly training routine includes one long Rucker run, one shorter run, and one sprint-type run, as well as lifting legs, torso (including neck and abs), and distal muscles (calves, biceps, triceps, forearms, and grip strength) (2h23m1s).
• This training routine is designed to meet the demands of life, such as being able to sprint for an airplane or go backpacking with a heavy sack (2h23m43s).
• The focus is on being able to perform everyday tasks and activities without getting injured or sick, rather than trying to achieve extreme goals like beating a pull-up record or running a marathon (2h24m16s).
• The goal of training is to have fun and be able to enjoy activities without worrying about nutrition or fitness, allowing for a balance in life and focusing on bigger missions (2h24m30s).
• Intentional or unintentional intermittent fasting can be beneficial, and being too neurotic about training and nutrition can suck the joy out of it (2h24m43s).
• The focus of training should be on spending "credits" that can be used to enjoy life, rather than just focusing on achieving a high V2 Max or living to a certain age (2h25m26s).
• Nicole Christenson, a CrossFit coach, emphasizes the importance of training for life and not just for the sake of training, using the analogy of surfing to illustrate the point (2h25m32s).
• Training should be enjoyable and allow for the freedom to engage in various activities, such as hiking, biking, and playing, without feeling burdened (2h25m45s).
• Paying attention to how the body moves and feels during training can be a useful diagnostic tool for improving function and reducing muscular skeletal distress (2h26m14s).
• Enjoying training, including training hard, is one of the best things one can do, and it's essential to find a balance between progress and pleasure (2h26m36s).
• Having a positive relationship with training, like enjoying resistance training and running, can make the experience more enjoyable and allow for personal growth (2h27m17s).
• When looking at societal health, it's essential to consider what activities people want to do, who they'll do them with, and how often they'll do them, rather than solely focusing on what's most important (2h27m45s).
• Sports and physical activities are universal languages that bring people together, allowing them to congregate and communicate across cultures and continents (2h28m16s).
• To address the challenges of a rapidly changing world, it's crucial to create more opportunities for people to move and engage in physical activities (2h28m46s).
• When working with athletes or individuals who are injured, it's essential to assess their sleep patterns, as poor sleep can significantly impact their overall health and performance (2h29m0s).
• Nutrition also plays a critical role in maintaining optimal health, and it's essential to ensure that individuals are consuming sufficient calories, macronutrients, and micronutrients (2h29m13s).
• As people age, it's vital to prioritize tissue health to prevent injuries and maintain mobility, which can be achieved through a combination of proper nutrition, sleep, and physical activities like jump rope and isometrics (2h29m28s).
• To define readiness, tissue tolerance, and overall health, it's necessary to examine nutrition, blood work, and sleep patterns, which provides a framework for understanding inputs and outputs and taking care of one's body (2h29m53s).
• The ultimate goal of mobility is to be able to do what one wants with their body while being pain-free, which requires a holistic approach to health and wellness (2h30m19s).

Aging with Range of Motion & Control; Mental State & Training (2h30m20s)

• Observations of 80- to 100-year-old individuals moving well often involve gymnastics-related movements, such as sprinting, pull-ups, dips, and balance beam exercises, which require a greater range of motion, body control, and high power output (2h30m20s).
• Incorporating sprinting into adult programming, even if it's just once a week, is essential, as it helps maintain the ability to move quickly and have control through great ranges of motion (2h31m32s).
• Sprinting can be modified to accommodate individual limitations, such as using a bike to measure peak wattage, rather than relying on running or heel sprints (2h31m41s).
• Combining activities like yoga with sprinting can be an effective way to improve overall mobility and control (2h32m7s).
• Many common gym routines, such as using ellipticals and small dumbbells, can be considered "busy work" and may not provide adequate progression or results (2h32m15s).
• Progression and regression of exercises are crucial, and it's essential to focus on making the movement better rather than just doing more reps (2h32m32s).
• Prioritizing efficient and effective workouts is necessary, especially for individuals with limited time, and can involve breaking up workouts into shorter sessions with play and other activities (2h33m4s).
• Minimizing distractions during workouts, such as avoiding social media and texting, can help create a more focused and valuable exercise experience (2h33m42s).
• Working out can be an opportunity to build concentration, and listening to podcasts, books, or music sequentially can help achieve this, but distractions like social media or texting can carry over into the rest of the day and increase distraction (2h33m53s).
• Some people find that their best thinking is done under enormous aerobic load, which can create a flow state, but distractions can prevent this state from being achieved (2h34m24s).
• Training for a specific goal, such as a 4-day backcountry ski trip, requires preparation and adjustments in strength, body composition, and endurance, and some workouts may require two to three hours of steady work with headphones (2h34m48s).
• It's okay to be amused during workouts, but it's also important to use this time as a concentration time or interaction time with others at the gym (2h35m20s).
• The gym shouldn't be a lonely place, and making eye contact, talking, and high-fiving with others can make the experience more enjoyable and social (2h35m31s).

Fascia, Myofascial Mobilization (2h35m38s)

• Fascia is a crucial aspect of human physiology, playing a significant role in movement, and its importance was first highlighted by researchers such as Ida Rolf and Gil Headley, who described it as a connective tissue network that envelops, wraps, stores energy, and communicates intentionality (2h35m38s).
• Tight fascia can restrict movement, and working on fascial release or mobilization can allow for better movement, posture, and overall well-being (2h36m12s).
• Fascia should not be removed from the human movement equation, as it is an integral part of human physiology, and its discovery is not recent, with researchers like Gil Headley discussing it in videos from 20 years ago (2h36m47s).
• The concept of fascia was introduced to the speaker in the 1990s through Rolfing, a form of bodywork that aims to mobilize fascia with touch (2h37m31s).
• When addressing pain or restricted movement, it is essential to consider environmental factors, such as hydration and inflammation, as well as movement problems, joint capsule issues, and muscle restrictions (2h37m48s).
• Joint capsule stiffness can account for significant limitations in range of motion, and mobilizing joint tissue is a crucial step in addressing movement restrictions (2h38m28s).
• Muscle restrictions, including high tone, stress, fear, and trigger points, can also contribute to movement limitations, and addressing these issues is essential for improving mobility and overall well-being (2h38m43s).
• Tissue restriction and higher tension can occur when sliding surfaces, such as skin and fascia, do not move freely over underlying surfaces, creating an exoskeleton-like effect that limits range of motion (2h39m11s).
• Mobilizing tissues involves keeping them sliding and gliding, which can be achieved through simple myofascial mobilization techniques that can be done at home (2h39m45s).
• A systems approach is necessary when addressing mobility issues, as problems may not be solely related to muscles, joints, or fascia, but rather a combination of these factors (2h39m55s).
• Nerves run through nerve tunnels, and taking huge breaths can help keep the trunk moving and promote sliding and gliding of tissues (2h39m48s).
• Myofascial mobilization can directly impact the fascial system, and techniques can be used to assess and improve range of motion and tissue mobility (2h40m45s).
• The term "myofascial" refers to the connection between muscles and fascia, but there are also osteofascial connections, where fascia glides over bone, and tendonous fascial connections, where tendons interact with fascia (2h40m51s).
• Assessing tissue mobility involves testing and retesting range of motion, rather than relying on subjective pain reports (2h41m10s).

Rolfing, Tool: Tissue Mobilization & Reducing Discomfort (2h41m17s)

• Rolfing is a form of tissue mobilization that can be painful, but it doesn't have to be; mobilizing tissues can cause discomfort, but it's not necessary for it to be painful (2h41m18s).
• Two guideposts for mobilizing tissues are being able to take a full breath and having volitional contraction, meaning the person should be able to flex and have control over their muscles (2h42m34s).
• If the pain or pressure is too much, it can put too much load on the system, causing loss of normal muscular control, and it's essential to respect the person's ability to take a breath and contract (2h42m56s).
• It's recommended not to work on a tissue for more than 5 minutes, as this can help avoid overloading the system and allow for better recovery (2h43m11s).
• Soft tissue work, such as rolling or self-massage, is best done before bed, as it can help the brain relax and prepare for sleep, and people tend to have better adherence to this routine (2h43m21s).
• Engaging in massage or self-massage can help train the brain to relax and reduce the fight or flight response, making it an effective way to unwind before bed (2h43m46s).
• A simple way to start mobilizing tissues is to start with a stiff area, check if you can breathe and contract, and work from there, as not all tissues are the same (2h44m15s).
• Different people have different sensitivities, and it's essential to respect the person's ability to take a breath and contract, even if it means using more or less weight (2h44m49s).
• A Thai massage from a skilled practitioner can be an effective way to experience tissue mobilization and understand the importance of respecting the person's boundaries (2h44m55s).

Deliberate Heat & Cold, Training, Injury & Healing (2h45m14s)

• Cold water immersion can be beneficial for shifting one's state and building resilience, but it may not be ideal for everyone, especially after hypertrophy and strength training, as it can attenuate training effects due to its anti-inflammatory properties (2h45m16s).
• Research suggests that cold water immersion can prevent some of the inflammation that would prompt the adaptation response, and it is recommended to avoid it in the six to eight hours after training if the goal is to build bigger muscles and get stronger (2h46m2s).
• However, cold water immersion can be a great tool for reducing inflammation and shifting one's mental and physical state at other times, and it's essential to find a timing that works for each individual (2h47m20s).
• The optimal time for cold water immersion varies from person to person, and it's crucial to consider individual preferences and schedules, as well as performance concerns, when deciding on the best time for immersion (2h47m38s).
• When it comes to injuries, heat is often a more favorable tool than cold, as it can help promote healing by increasing blood flow, whereas cold can limit the body's ability to heal by causing vasoconstriction (2h47m50s).
• The body heals at a rate determined by human physiology, and there is no such thing as a "fast healer," but rather individuals who are better at allowing their bodies to heal by providing optimal conditions, such as proper nutrition, sleep, and rest (2h48m6s).
• After surgery or injury, it's essential to prioritize rest and avoid screens for at least eight hours to allow the body to heal, and this benchmark is considered the minimum for optimal recovery (2h48m25s).
• The minimum amount of sleep required for humans is around 7-8 hours, and getting by with less sleep can be stressful, but it's still possible to function and show up for daily activities (2h48m49s).
• Cold water may not be the best for icing injuries, as it can suppress prostaglandin release, which is necessary for the healing process, and can also suppress the circulation of stem cells to the injured area (2h49m11s).
• A study on Australian military tactical athletes with ankle sprains found that those who took ibuprofen, which suppresses prostaglandin release, recovered faster but had chronic ankle instability due to insufficient healing response (2h49m38s).
• The body will wait until it warms back up to heal, and using ice to speed up the healing process may not be effective, as it can shut down the healing response (2h50m8s).
• Ice can be useful for pain control, but it's not a long-term solution, and once the ice is removed, the pain will return (2h50m42s).
• Instead of using ice, other tools such as non-fatiguing muscle contraction NMES devices like the H-Wave can be used to decongest and promote healing, resulting in better clinical outcomes (2h51m19s).
• Heating pads, hot water bottles, and saunas can be used to promote relaxation and healing, and can be a better alternative to ice (2h51m33s).
• Saunas can be used to chill out and hang out, and can be beneficial for relaxation and stress relief, with no specific adaptation response required (2h51m40s).
• The sauna can be used as a big break, and can be beneficial for people who need to relax and unwind (2h52m0s).
• Using a sauna can be a valuable tool for stress resilience training, as it allows individuals to maintain calm in the face of physical discomfort, with the goal of staying calm and even in the heat (2h52m23s).
• To achieve this, one can breathe slowly through the nose to avoid feeling a burning sensation, and listen to calming music, such as Gregorian chants, to help maintain a calm state (2h53m16s).
• It's essential to be safe when using a sauna, and individuals should work at maintaining calm in the heat, rather than simply enjoying the sauna (2h53m0s).
• The contrast between heat and cold can be beneficial, and some people enjoy alternating between sauna and cold plunges, with the cold helping to reset the body after the heat (2h53m46s).
• The sauna can be used as a tool for building resilience, but it's not a contest, and individuals should focus on their own comfort levels and safety (2h54m31s).
• The "Huberman spot" refers to the cooler area on the floor of the sauna, which some people may find more comfortable, and it's been jokingly referred to as the "Wimpy spot" (2h54m21s).

Desire to Train, Physical Practice (2h54m35s)

• The body's readiness state can be informed by its tolerance to heat and cold, as well as CO2 tolerance and breath holds, which can be affected by stress and recovery levels (2h54m35s).
• The concept of "desire to train" is important, where one listens to their body and acknowledges when they don't feel like training, as it can correlate with poor heat tolerance, CO2 tolerance, and cold tolerance (2h55m4s).
• Assessing one's degree of forward Center of mass for effort is helpful, and it's essential to explore the full range of emotional range of motion, sometimes being forward and sometimes backing off (2h55m50s).
• The goal of physical practice is to be additive and create a framework that makes the body and relationships more durable (2h56m23s).
• The sauna can be beneficial for creating a space for people to come together, be vulnerable, and share stories, which can strengthen relationships and create a sense of community (2h56m37s).
• Physical practice is not just about exercise, but also about physical input, such as moving the body, eating well, and getting sunlight, and it's essential to think about it in a more holistic way (2h58m16s).
• A physical practice can be as simple as walking, eating well, and rolling on the floor, and it's essential to focus on the overall practice rather than just adding more exercises or activities (2h58m22s).
• The brain's primary function is to interact with other brains, and physical practice can help create opportunities for social connection and community building (2h57m22s).
• The goal is not to be perfect but to be durable enough to take the hits and be sustainable in the long term (2h57m35s).

Balanced Nutrition; Eating Behaviors & Social Media (2h58m54s)

• A balanced diet should include a gram of protein per pound of body weight, spread out across the day, along with fruits, vegetables, and starches based on energetic requirements (2h59m29s).
• Eating high-quality, high-protein foods with a good calorie ratio should be the foundation of one's diet, supplemented with vegetables, fruits, and starches (2h59m47s).
• It's essential to have a rational approach to eating, rather than getting caught up in quantifiable metrics like calories and protein, and to enjoy food in moderation, including the occasional treat like ice cream or steak (3h0m26s).
• The nutrition conversation has become distracted and contentious, possibly due to an overemphasis on body composition and quantifiable metrics (3h0m47s).
• When raising a kid, it's essential to model balanced nutrition by eating a variety of foods, including fruits, vegetables, and whole grains, and to create a positive table culture (3h0m56s).
• The functional unit of change for creating positive nutrition habits is the household, where families can come together to share meals and develop healthy eating habits (3h1m56s).
• Research suggests that eating with one's kids is an essential aspect of developing healthy eating habits and creating a positive relationship with food (3h2m5s).
• High-performance training requires careful consideration of nutrition, including fueling, recovery, and minimizing the physiologic cost of training and competition (3h1m10s).
• Blood panels can be used to ensure that one's tissues have the necessary nutrients to handle the demands of training and competition (3h1m30s).
• Prioritizing protein intake is essential, aiming for 0.8 to 1 gram of protein per pound of body weight, and focusing on leaner proteins to support overall health and performance (3h3m2s).
• Eating a variety of proteins, rather than just one type, is beneficial for overall nutrition and health (3h3m13s).
• Genetics play a role in how the body responds to different types of food, and it's essential to be aware of how certain foods affect individual health and performance (3h3m21s).
• Increasing fruit and vegetable intake is crucial, aiming for 800 grams per day, as promoted by E. Sinowski of OptimizeMe Nutrition, to support tissue health and provide essential micronutrients and fiber (3h3m46s).
• The 800-gram challenge is agnostic about cultural preferences, allowing individuals to maintain their food identities while meeting minimum nutritional requirements (3h4m13s).
• Meeting the minimum nutritional requirements provides a foundation for dosing up or down based on individual performance needs (3h4m29s).
• Fruits and vegetables are not calorically dense but are nutritionally dense, making them a valuable addition to a performance-focused diet (3h5m23s).
• Prioritizing whole foods, such as fruits and vegetables, can help reduce cravings for unhealthy snacks and support overall health and performance (3h5m29s).
• Abigail helps athletes improve their sports performance through nutrition, and some athletes have reported improved digestion, such as pooping consecutively for the first time, after incorporating fiber, fruits, and vegetables into their diets (3h5m40s).
• Athletes who start eating fiber and other nutrient-rich foods can experience significant changes in their digestive health, such as pooping twice in one day, which can be a new and surprising experience for them (3h6m12s).
• Creating benchmarks for healthy habits, such as regular bowel movements, can help individuals see the impact of their food choices and make informed decisions about their diet (3h6m22s).
• Some athletes have changed their relationship with food, viewing it as a way to serve their needs rather than as a means of control or identity (3h6m36s).
• Julie and Abigail are cautious about promoting unhealthy relationships with food, particularly for young women, as the fitness space can perpetuate dysfunctional patterns (3h6m44s).
• Social media can have a negative impact on individuals' relationships with food and their bodies, as it often presents unrealistic and unhealthy standards (3h7m5s).
• When people feel pressure to conform to certain standards or behaviors on social media, it can create a gravitational pull towards self-destructive habits (3h7m36s).
• Being hyper-lean or engaging in extreme dieting can be detrimental to one's health and overall well-being, and it's essential to consider the long-term effects of such behaviors (3h7m45s).
• Manipulating macros or restricting calories can be stressful and may not be the best approach to achieving optimal health or performance (3h8m4s).
• Focusing on the positive aspects of food, such as cooking, prepping, and serving others, can help individuals develop a healthier relationship with fueling and nutrition (3h8m27s).
• It's essential to approach nutrition and health with a long-term perspective, rather than seeking quick fixes or trying to "win" at dieting or fitness (3h8m45s).
• Anorexia has existed for centuries, and despite the common assumption that social media has made it more prominent, the numbers do not support this claim (3h9m27s).
• Anorexia is the most deadly psychiatric illness, leading to death in a far greater percentage of cases than any other psychiatric illness, including bipolar disorder (3h9m35s).
• Bipolar disorder has a higher percentage of people committing suicide compared to anorexia (3h9m51s).
• There is a cluster of eating disorders that do not qualify as full-blown anorexia, similar to how attention deficit issues can exist without being clinical ADHD (3h10m7s).
• This cluster of eating disorders and attention deficit issues can affect both adults and children, leading to difficulties in holding attention on an idea or topic for an appreciable amount of time (3h10m17s).

Sustainable Nutrition & Training; Tool: 3 Vegetable Rule (3h10m23s)

• The goal is to make fitness, nutrition, and health a part of life without letting it take over in an unhealthy way, and this can be achieved by making sustainable choices and finding a balance that works for the individual and their family (3h10m23s).
• The nutrition piece is a critical aspect of health, and it's essential to find a sustainable approach that works for everyone, especially for young athletes who often struggle with fueling their bodies adequately for activity and growth (3h11m56s).
• A common issue in young athletes is relative energy deficiency in sport, where they don't eat enough to fuel their activity and growth, leading to problems such as loss of periods, stress fractures, and degradation of body tissues (3h12m12s).
• Elite women athletes often struggle with body image and undereating, and it's essential to encourage them to eat enough to support their bodies and performance (3h12m50s).
• In contrast, the general population, especially youth, often overconsume calories, highlighting the need for a balanced approach to nutrition (3h13m24s).
• The "three vegetable rule" is a simple and effective approach to healthy eating, where a protein is served with three vegetables, and this can help crowd out less healthy foods and encourage a balanced diet (3h13m35s).
• Implementing the "three vegetable rule" at home can help create a positive and sustainable approach to food, where the focus is on nourishing the body rather than restricting certain foods (3h13m46s).
• By making healthy eating a family affair and involving everyone in the process, it's possible to create a positive relationship with food and encourage healthy habits that will last a lifetime (3h14m18s).

Supplements (3h14m30s)

• Creatine is a supplement that has been taken for years, with a dosage of 5 to 10 grams per day, and is recommended for athletes and exercisers due to its body and brain benefits (3h14m30s).
• The household prioritizes a supportive environment, embracing different aspects of life, and values direct communication among family members (3h15m9s).
• The household is described as a "space station of stoke" where people care for one another and is considered a great model for a home (3h15m19s).
• Supplements are divided into two categories: food-like and performance-enhancing, with whey protein being a high-quality protein replacement for those who can handle it (3h16m13s).
• Vegetarian proteins are recommended for those who have trouble timing meals or getting enough protein, and are a great alternative to whey protein (3h16m29s).
• Omega supplements are taken at night to avoid fish burps, and are also being researched for their potential to help attenuate symptoms of concussion (3h16m41s).
• Vitamin D is supplemented during the winter months due to limited sun exposure, and has been shown to decrease the risk of fractures in the foot (3h17m13s).
• A good multi-vitamin is taken to cover the basics, and it is recommended to have a blood panel done to determine individual supplement needs (3h17m34s).
• The importance of considering individual factors such as environment and genetics when it comes to nutrition and supplementation is emphasized, with the example of taking a small dose of Statin once a week and pairing it with CoQ10 to mitigate potential downsides (3h17m49s).
• The challenge of getting enough omega-3s from food sources is discussed, with the example of a family not eating fish and having to find alternative sources of nutrition through supplementation (3h18m25s).
• The role of genetics in determining nutritional needs is highlighted, with the example of a mutated MTHFR gene requiring extra attention to B vitamins (3h18m42s).
• The importance of having a balanced approach to life, with a fit and energetic body, a calm mind, resources, and a home full of love, is emphasized, quoting Naval (3h20m32s).
• The value of tracking progress and using devices is acknowledged, but also the importance of listening to one's body and not relying solely on data is stressed, with the example of not wearing any devices at the time of speaking (3h21m3s).
• The relationship between Kelly Starrett and his wife Juliet is described as a partnership, with Juliet being the "true north" and Kelly being more excitable and prone to experimenting with new ideas (3h19m10s).
• Juliet's background as a three-time world champion rower and her role as Kelly's training partner is mentioned, highlighting the importance of having a supportive partner in achieving fitness goals (3h19m59s).
• The conversation covers various topics including pelvic floor fascia, cold and heat, movement patterns, and practical tools for improving mobility and posture, such as getting down on the floor, sitting, and standing (3h21m41s).
• The discussion highlights the importance of understanding one's own process and interaction with the world, including making healthy choices like eating fruits and vegetables, sleeping, and limiting unhealthy habits (3h21m15s).
• Kelly Starrett is thanked for sharing his wisdom and knowledge on improving mobility, posture, and fitness, and for his approach to health and wellness, which emphasizes a rational, fun, and hardworking attitude (3h22m13s).
• Kelly Starrett is also acknowledged for his dedication to helping people figure out the best ways to move and improve their fitness, and for being a strong advocate for a playful and recreational approach to health and wellness (3h22m17s).
• The conversation concludes with an expression of gratitude for Kelly Starrett's work and his commitment to being a positive influence, both personally and professionally (3h22m32s).
• Kelly Starrett is praised for being a great husband, dad, and friend, and for walking the walk when it comes to his approach to health and wellness (3h22m42s).
• The conversation ends with an invitation for Kelly Starrett to return and share more of his knowledge and expertise in the future (3h22m51s).

Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter (3h23m5s)

• To learn more about Dr. Kelly Starrett and his work with his wife Juliet Starrett at The Ready State, as well as to find links to Dr. Starrett's books, please see the show note captions (3h23m6s).
• For those interested in learning more about the science of exercise physiology and protocols, a series with Dr. Andy Galpin, a world expert in this topic, is available on hubermanlab.com by searching for "Fitness" and "Galpin" (3h23m27s).
• Subscribing to the YouTube channel is a zero-cost way to support the podcast, and following the podcast on Spotify and Apple is also appreciated (3h23m53s).
• Leaving a five-star review on Spotify and Apple is another way to support the podcast (3h24m2s).
• Checking out the sponsors mentioned in the episode is the best way to support the podcast (3h24m6s).
• Questions or comments about the podcast, guests, or topics can be left in the YouTube comment section (3h24m11s).
• A new book titled "Protocols: An Operating Manual for the Human Body" is available for pre-sale at protocolsbook.com, covering protocols for sleep, exercise, stress control, focus, and motivation (3h24m22s).
• The book is based on over 30 years of research and experience and provides scientific substantiation for the included protocols (3h24m31s).
• The author can be followed on social media platforms, including Instagram, X (formerly Twitter), Threads, Facebook, and LinkedIn, where science and science-related tools are discussed (3h25m1s).
• A zero-cost monthly newsletter, the Neural Network Newsletter, is available, including podcast summaries and brief protocols in the form of 1-3 page PDFs, covering topics such as deliberate heat exposure and sleep optimization (3h25m25s).
• To subscribe to the newsletter, visit hubermanlab.com, go to the menu tab, scroll down to newsletter, and provide an email address (3h25m47s).