6/7/2013
This podcast features a conversation with Kelly Starrett, a physical therapist and creator of MobilityWOD, and Glen Cordoza, co-author of Starrett’s book “Becoming a Supple Leopard.” They discuss the importance of proper movement and how it relates to athletic performance, injury prevention, and overall health. The podcast explores various provocative topics, including the shortcomings of traditional exercise routines, the impact of modern technology on posture, the role of nutrition in athleticism, and the limitations of traditional rehabilitation methods. Underlying themes center on the concept of physical intelligence, the need for a holistic approach to health and fitness, and the power of proper movement to unlock human potential.
1. The Importance of Physical Intelligence
Starrett argues that we should be focusing on developing physical intelligence, not just brute strength.
He believes that understanding the principles of movement is essential for maximizing performance and preventing injury.
Starrett emphasizes that being able to move in a variety of positions and under duress is crucial for both athletes and everyday people.
He advocates for a systems approach to movement, which encompasses posture, mobility, stability, and strength.
2. The Role of Posture in Health and Performance
Starrett highlights the importance of posture and how it affects the entire body.
He explains that poor posture can lead to a cascade of problems, including back pain, neck pain, and even decreased athletic performance.
Starrett emphasizes that our bodies are designed for movement, and that we need to train ourselves to maintain optimal posture.
He advocates for incorporating movement exercises and stretches into our daily routines to counter the negative effects of prolonged sitting and other sedentary behaviors.
3. Debunking the “Stretching Myth” and Introducing a Systems Approach
Starrett challenges the traditional notion of stretching as a means to improve flexibility.
He argues that stretching often focuses solely on lengthening muscles, without addressing underlying joint restrictions and tissue stiffness.
Starrett proposes a systems approach that incorporates a variety of techniques, including mobility exercises, self-massage, and corrective movements.
This approach aims to address the root cause of stiffness and improve overall movement quality.
4. The Impact of Modern Technology on Posture
Starrett highlights the negative impact of modern technology on our posture, particularly the use of smartphones and computers.
He explains how prolonged screen time can lead to a rounded thoracic spine, forward head posture, and increased strain on the neck.
Starrett encourages listeners to be mindful of their posture when using technology and to incorporate posture-correcting exercises into their routines.
He emphasizes that it’s never too late to improve our posture and alleviate the associated pain.
5. The Connection Between Movement and Athleticism
Starrett emphasizes the profound impact of movement on athletic performance.
He asserts that even the best athletes can benefit from improving their movement quality and range of motion.
Starrett explains that by optimizing movement patterns, athletes can increase power, speed, and agility, while reducing their risk of injury.
He emphasizes the importance of incorporating corrective exercises and mobility work into training regimens to enhance athletic performance.
6. Challenging the “Genetic Predisposition” Excuse
Starrett challenges the notion that certain physical limitations are solely due to genetics.
He argues that many common postural and movement issues are the result of learned habits and poor training.
Starrett emphasizes that with proper training and coaching, individuals can improve their movement quality and unlock their full potential, regardless of their genetic background.
He encourages listeners to take an active role in improving their movement and to seek out qualified coaches and physical therapists who can provide guidance.
7. The Impact of Fatigue on Movement and Performance
Starrett highlights the impact of fatigue on movement quality and how it can contribute to injury.
He explains that when we’re fatigued, our bodies tend to compensate by adopting inefficient movement patterns.
Starrett emphasizes the importance of proper conditioning and recovery to maintain optimal movement quality, even under duress.
He encourages athletes to train to the point of fatigue, but to avoid overtraining and to prioritize rest and recovery.
8. The Importance of “Deep Practice” and Skill Development
Starrett emphasizes the importance of deep practice, which involves focused repetition and attention to detail.
He explains that deep practice helps to solidify correct movement patterns and improve motor control.
Starrett suggests that athletes and individuals alike should prioritize skill development over simply accumulating hours of training.
He advocates for a structured approach to practice, focusing on quality over quantity.
9. The Role of Nutrition in Athleticism and Recovery
Starrett acknowledges the importance of nutrition in athleticism and overall health.
He discusses the benefits of consuming real foods and the potential downsides of processed foods and certain dietary components, such as gluten.
Starrett emphasizes that proper nutrition plays a vital role in supporting recovery, inflammation management, and overall performance.
He encourages listeners to experiment with different diets and to seek out qualified nutritionists for personalized guidance.
10. Addressing the Gluten Controversy
Starrett dives into the gluten controversy, acknowledging that it can cause inflammation and digestive issues for some individuals.
He advocates for a test-and-retest approach, suggesting that individuals experiment with reducing gluten intake to assess their individual response.
Starrett emphasizes that while gluten may be fine for some, it can be a significant issue for others, and that it’s important to listen to your body.
He encourages listeners to consult with healthcare professionals and to make informed decisions about their diet based on their own experience and testing.
11. The Impact of Head Trauma and the Limits of Healing
Starrett addresses the serious issue of head trauma and its potential long-term effects.
He acknowledges that while the body is remarkably capable of healing, head trauma can have lasting consequences.
Starrett discusses the importance of mitigating head trauma through proper technique, equipment, and safety precautions, particularly in high-impact sports like MMA.
He emphasizes that while we can strive to minimize the damage, the consequences of head trauma should be taken seriously.
12. The Debate on Testosterone Replacement Therapy for Combat Athletes
Starrett addresses the controversial topic of testosterone replacement therapy (TRT) for combat athletes.
He acknowledges the potential benefits of TRT in aiding recovery and performance enhancement, especially for athletes facing the wear and tear of high-impact sports.
Starrett highlights the ethical considerations and the need for transparency regarding TRT use in combat sports.
He emphasizes the importance of individual assessment and the need for fair and consistent testing to ensure a level playing field.
13. The Importance of Lifestyle Optimization and Recovery
Starrett emphasizes the importance of lifestyle optimization, which encompasses sleep, nutrition, hydration, stress management, and movement.
He argues that these factors are interconnected and that neglecting any one of them can negatively impact performance and recovery.
Starrett highlights the importance of prioritizing recovery, particularly for athletes who push their bodies to their limits.
He encourages listeners to adopt a holistic approach to health and fitness, recognizing that optimal performance requires addressing all aspects of well-being.
14. The Importance of Training Partners and Coaching
Starrett emphasizes the crucial role of training partners and coaches in athletic development.
He explains that a good training partner can provide feedback, motivation, and support, while a skilled coach can guide athletes toward optimal performance and injury prevention.
Starrett encourages listeners to seek out qualified coaches and training partners who can help them reach their full potential and achieve their fitness goals.
He emphasizes that while self-directed learning is valuable, a coach’s expertise can accelerate progress and provide valuable insights.
15. The Role of Competition in Skill Development and Self-Discovery
Starrett emphasizes the importance of competition in pushing athletes beyond their comfort zones and promoting personal growth.
He argues that competition exposes athletes to stress, adversity, and the need to adapt under pressure.
Starrett highlights how competition fosters self-awareness, resilience, and the ability to perform under pressure.
He encourages listeners to embrace competition, even in non-athletic contexts, as a means of personal growth and skill development.
16. The Importance of Systemic Integration and Holistic Thinking
Starrett stresses the importance of systemic integration, recognizing that different aspects of health and performance are interconnected.
He emphasizes that we can’t simply focus on one area in isolation, but must consider how movement, nutrition, sleep, and other factors influence overall well-being.
Starrett encourages a holistic approach to health and fitness, recognizing that true optimization requires addressing all aspects of the system.
17. The Power of Empowerment and Self-Responsibility
Starrett promotes empowerment and self-responsibility in health and fitness.
He encourages listeners to take ownership of their well-being and to become active participants in their health journey.
Starrett emphasizes that we have access to a wealth of information and resources, and that we should use them to make informed decisions about our health and fitness.
He advocates for a proactive approach to well-being, recognizing that we have the power to make positive changes in our lives.
18. The Need for a Shift in Physical Education
Starrett advocates for a significant shift in how we approach physical education in schools.
He believes that instead of focusing on traditional sports and activities, we should prioritize teaching children fundamental movement skills.
Starrett emphasizes that by instilling proper movement patterns in children at an early age, we can help them develop a foundation for lifelong health, fitness, and athletic performance.
He suggests incorporating movement exercises, mobility drills, and posture awareness into school curricula to promote healthy habits and reduce the risk of future injuries.
19. The Evolution of Athleticism and the Importance of Adaptation
Starrett highlights the importance of adaptation in athleticism and human evolution.
He explains that our bodies are designed to adapt to the demands placed upon them, whether positive or negative.
Starrett encourages listeners to embrace the concept of adaptation and to recognize that they have the power to shape their bodies and movement patterns.
He emphasizes that it’s never too late to make positive changes and to optimize our movement potential.
20. The Importance of “Making the Invisible Visible”
Starrett emphasizes the importance of “making the invisible visible” in health and fitness.
He encourages listeners to become more aware of their own movement patterns and to identify areas for improvement.
Starrett suggests that by paying attention to subtle cues and by seeking out qualified professionals, we can uncover hidden limitations and optimize our movement potential.
5 Memorable Quotes
“The resting state of the human being should be pain-free. You’re designed to be 110. What’s going on? Why is that?” – Starrett emphasizes that pain is not a natural state and that our bodies are designed for optimal function.
“We’ve been sort of kind of sold this horrible mess that, like, you can just get on the treadmill. You don’t have to think bullshit.” – Starrett critiques the simplistic approach of many exercise routines, arguing that we need to be more mindful of how we move.
“Practice doesn’t make perfect. Practice makes permanent.” – Starrett highlights the importance of practicing correct movement patterns, as ingrained habits can be difficult to break.
“You need to be able to put your arms straight up over your head. Rib cage down, arm straight forward. Right? Like, as if you’re holding a dumbbell over your head.” – Starrett emphasizes that being able to perform basic movement patterns is essential for overall health and function.
“The whole point of this? Ultimately, don’t barf. Self-actualization. That’s what it’s about.” – Starrett clarifies that the ultimate goal of optimizing movement is to achieve self-actualization and live a fulfilling life.