Kelly Starrett 3 sources tracked
Doctor of Physical Therapy, mobility and movement coach, co-founder of The Ready State (formerly MobilityWOD), and bestselling author on human movement.
About Kelly Starrett →
Kelly Starrett is a Doctor of Physical Therapy, coach, and author known for popularizing the concept of mobility in fitness and athletic performance. With his wife Juliet Starrett, he founded MobilityWOD in 2008, later renamed The Ready State. He is the author of bestselling books including Becoming a Supple Leopard, Ready to Run, and Deskbound, and has worked with professional and Olympic athletes, sports teams, and military personnel. His work focuses on movement mechanics, mobility, injury prevention, and physical durability across the lifespan.
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Guest recommendation In a protocol
Eat 800 grams (combined) of fruits and vegetables daily — fresh, frozen, or cooked — for fiber, micronutrients, and satiety.
“800 grams is 800 grams of fruits and vegetables
TT▶ 1:22:50Dosage800 g/day, ideally 6–8 different types; banana ~100g, apple ~200gCaveatsDon't obsessively weigh if you have control issuesCertaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Raise arms overhead as if in an airport body scanner — without flaring ribs, banana back, or elbows out — to assess shoulder flexion.
“watch them put their arms up over their head in the airport scanner
TT▶ 1:00:00Certaintyexplicitrecommendation -
Guest recommendation
Kelly Starrett's earlier book on range of motion and biomotor output for performance.
“If you look at our first book, Becoming a Supple Leopard
TT▶ 24:48Certaintyexplicitrecommendation -
Guest recommendation
James Nestor's book on breathing as a reference for the topic.
“James Nestor wrote a great book on it
TT▶ 1:15:30Certaintyexplicitoffhand mention -
Endorsement
Kelly and Juliet Starrett's book containing vital signs including breathing and the BOLT test.
“we have a huge chunk of built to move
TR▶ 2:30Certaintyexplicitrecommendation -
Guest recommendation In a protocol
Kelly and Juliet Starrett's book on 10 essential habits/vital signs for durability and mobility.
“Built to Move is the book
TT▶ 1:59:00Certaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Substitute split squats and front-foot-elevated presses for bilateral lifts to build hip extension capacity.
“you just do a Bulgarian squat or a split squat... put your front foot up on something and press
TT▶ 1:39:20Certaintyexplicitrecommendation -
Guest recommendation In a protocol
Place rear knee in corner where wall meets floor, front leg in lunge, squeeze glute and breathe — assesses and improves hip extension and quad mobility.
“one of my favorite vital signs in the book is called the couch stretch
TT▶ 1:37:36DosageKnee into corner, opposite leg in lunge, squeeze glute, breatheCertaintyexplicitstrong endorsement -
Sponsor read
Creatine monohydrate is the clinically stable form; avoid gummy bear-style products that don't preserve it.
“the creatine chew is the stable form
TR▶ 56:00CaveatsGummy form is unstableCertaintyexplicitrecommendation -
Sponsor read
Sponsor read: protein bars with 20g protein, 10g fiber, 3g creatine monohydrate — useful travel fuel.
“20 grams. Yeah... 10 grams of fiber... 3 grams of creatine
TR▶ 20:00DosageUse code TRS for 15% off at creaturesofhabit.com/TRSCaveatsPaid sponsorshipCertaintypersonal onlyrecommendation -
Guest recommendation In a protocol Alternative
If new to squatting, do 1 squat today, 2 tomorrow, 3 the next day — build to 30 squats in 30 days, squat-to-chair acceptable.
“what's gonna happen after 30 days of doing 30 squats in a row?
TT▶ 1:43:24DosageAdd 1 rep per day for 30 days; squat to chair if neededCertaintyexplicitrecommendation -
Guest recommendation
Kate Shanahan's book noting historical diversity of fruits/vegetables consumed (40–50 types) versus today's 3–4.
“Kate Shanahan of Deep Nutrition who wrote that
TT▶ 1:25:08Certaintyexplicitoffhand mention -
Guest recommendation In a protocol
Use diaphragmatic breathing as first-line intervention for back pain — dissociates diaphragm from psoas, signals non-threat to brain.
“the first intervention for back pain is breathing, is diaphragmatic breathing
TT▶ 1:15:00DosageSmall motions coupled to breath; isometric breath holds; long exhalesCertaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Simple passive hanging from a bar to improve shoulder mobility and health.
“he prescribed hanging, simple hanging for people to improve their shoulder
TT▶ 1:04:00Certaintyexplicitrecommendation -
Guest recommendation In a protocol
Slow spinal flexion movement (often weighted) rolling down vertebra by vertebra to train back rounding under control.
“Jefferson curl turns out to be a really simple isometric that anyone can do
TT▶ 1:11:58CaveatsInternet debate exists about whether rounding back is safeCertaintyexplicitrecommendation -
Guest recommendation In a protocol
Include jumping as a form of loading — bone density and tissue health depend on it.
“when you stop jumping, you start dying
TT▶ 1:56:00Certaintyexplicitrecommendation -
Sponsor read
Sponsor read: LMNT electrolyte drink mix, especially lemonade and limited pink lemonade flavors, for hydration during exercise/sauna.
“Element's most popular drink, mixed flavors
TR▶ 36:00Dosagedrinklmnt.com/TRS for free sample packCaveatsPaid sponsorshipCertaintypersonal onlypersonal use -
Sponsor read
Element electrolyte drink mix in iced tea lemonade flavor with real black tea, polyphenols, L-theanine and caffeine for hydration and a performance bump.
“this iced tea lemonade. Hydration. It is so good
TR▶ 22:00CaveatsMaybe not for 4-5pm due to caffeineCertaintypersonal onlystrong endorsement -
Guest recommendation In a protocol
Sit on the floor with legs extended in front (long sit) regularly to expose hamstrings and trunk to end-range positions.
“Long sitting. It's just sitting out with your legs in front of you
TT▶ 53:52DosageSpend time in position; breathe in the shapeCertaintyexplicitrecommendation -
Sponsor read
Sponsor read: Momentous creatine chews provide 1g of stable creatine per chew; more palatable and travel-friendly than powders.
“1 gram of clinically stable creatine in each chew
TR▶ 56:00Dosage1g per chew; livemomentous.com/TRS code TRS for up to 35% offCaveatsPaid sponsorship; gummy bears not stable formCertaintypersonal onlyrecommendation -
Sponsor read
NSF-certified-for-sport protein powder used in morning smoothies; strawberry flavor; provides 40g protein per two scoops.
“40 grams, the best
TR▶ 43:00DosageTwo scoops = 40g protein; one scoop dailyCertaintypersonal onlystrong endorsement -
Guest recommendation
Book by Phillip Beach arguing that sitting on the ground tunes the body and resets hips/fascia.
“Philip beach who wrote a book called Muscles and Meridians. Really wonderful book
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Guest recommendation In a protocol
Stand on one leg and put on your sock and shoe without putting the other foot down; tests dynamic balance.
“stand on one leg, use your hands, bend over, pick up your sock... put on your shoe
TT▶ 54:35DosageDaily as part of getting dressedCertaintyexplicitrecommendation -
Guest recommendation In a protocol
Lie face down holding a broom overhead with arms parallel; lift the broom off the ground while breathing — tests and trains overhead range.
“lift that boom up off the ground, keeping your arms parallel
TT▶ 1:02:48DosageHold position and take 5 breathsCertaintyexplicitrecommendation -
Guest recommendation In a protocol
Eat roughly 0.7–1 gram of protein per pound of bodyweight daily, regardless of dietary style, to support tissue health, satiety, and lean mass.
“somewhere between 0.7 and 0.8 and 1 gram per pound body weight
TT▶ 1:20:36Dosage0.7–1 g/lb bodyweight per dayCaveatsVegetarians may need to work harder to hit minimumsCertaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Stand on one foot with eyes closed for at least 20 seconds without putting your foot down; use as a balance vital sign.
“You should be able to stand on one foot easily for 20 seconds without putting your foot down
TT▶ 45:24Dosage20 seconds per foot, eyes closedCaveatsLeft/right asymmetry is acceptableCertaintyexplicitrecommendation -
Guest recommendation In a protocol
Regularly sit on the ground cross-legged (and get up without using hands) to maintain hip range of motion and predict mortality/morbidity risk.
“getting up and down off the ground without using your hand... is a really excellent predictor of morbidity and mortality
TT▶ 21:08DosageSit on the floor during TV watching/meals; practice getting up without using handsCertaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Sit on the floor (instead of the couch) during evening TV time to expose body to ground positions.
“We sit on the floor in front of the couch
TT▶ 53:35Certaintypersonal onlypersonal use -
Guest recommendation
Portable foam balance block (like a brick) used in the kitchen or while on calls to train foot strength and balance.
“I could stack, give those to my athletes like candy
TT▶ 44:30DosageStand on it while doing routine tasks (making coffee, Zoom calls)Certaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Get at least 7 hours for survival and 8+ hours for adaptation, body composition change, muscle growth, skill learning, or healing.
“seven hours of sleep is very reasonable for survival... I need to get eight plus hours
TT▶ 30:00Dosage7 hrs minimum, 8+ hrs for adaptation/healingCertaintyexplicitstrong endorsement -
Guest recommendation
TV series with Emily Blunt that Kelly recommends watching.
“The English... It's excellent
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Endorsement
Patrick McKeown's book on breathing techniques for performance, health and stress.
“his bestselling books including the Oxygen Advantage
TR▶ 2:00Certaintyexplicitstrong endorsement -
Guest recommendation
Patrick McKeown's book/method on breathing as a reference for CO2 tolerance and breath training.
“shout out oxygen advantage
TT▶ 1:15:40Certaintyexplicitoffhand mention -
Sponsor read
App by Kelly Starrett for daily mobility work with short routines.
“Mobility Coach app
DosageA few minutes dailyCertaintyexplicitrecommendationCited in 2 episodes: How Breathing Shapes Sleep, Stress, Performance, & Longevity | Patrick McKeown · Dr. Jeffrey Bland, Father of Functional Medicine, on Inflammation and LongevityView per-episode variants ▸
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Guest recommendation In a protocol
Kneeling with chest on thighs, hugging legs and breathing to mobilize thoracic spine into flexion.
“I call it the Tower of London
TT▶ 1:11:00Certaintypersonal onlypersonal use -
Guest recommendation In a protocol
Accumulate 6,000–8,000+ steps daily (up to 10,000–15,000 for sleep-deprived individuals) to improve sleep, lymphatic decongestion, and recovery.
“if you just committed to walking more every day... minimum threshold, let's say 8,000 steps
TT▶ 32:00DosageMinimum 8,000 steps/day; 10-minute walks after meals; push to 10,000–15,000 if struggling with sleepCertaintyexplicitstrong endorsement -
Guest recommendation In a protocol Alternative
Grab a sink or place hands on a wall, walk feet back into an L-position, and breathe to mobilize overhead range.
“grab your sink, walk your body back into an L... just start taking some breaths there
TT▶ 1:08:00Dosage5 breaths in positionCertaintyexplicitrecommendation