Dr. Kelly Starrett, founder of The Ready State, is a pioneer in the field of mobility and human performance. With a background as a Doctor of Physical Therapy, he has revolutionized how we approach movement, pain management, and physical resilience.
Known for his practical and accessible advice, Dr. Starrett works with elite athletes, military personnel, and everyday individuals to empower them to move better and live longer, healthier lives.
Dr. Kelly Starrett’s approach blends proven methods, innovative tools, and a strong focus on self-care, which he discussed in detail during a recent interview with Phil. Catch the full conversation here or explore the key takeaways below!
Redefining mobility: What does it mean?
One of the core principles of Dr. Starrett’s work is redefining mobility, separating it from the more generic concepts of flexibility or stretching. “Mobility is about having the range of motion you need to do what you want with your body, pain-free,” he explains.
Dr. Starrett emphasizes that movement capacity doesn’t have to diminish with age, provided we prioritize maintaining range of motion in our daily lives.
He points out that modern lifestyles often narrow our “movement language.” For many adults, daily movements are limited to sitting, standing, and occasional walking. “It’s like having a vocabulary of just a few words,” he says, comparing our limited movements to the diverse play seen in children.
By consciously reintroducing movement into our routines, we can expand this “vocabulary” and preserve the ability to perform a wide range of activities, from playing with our kids to pursuing hobbies.
Practical tips for daily movement
For those with busy schedules, Dr. Starrett suggests simple strategies to integrate movement into daily life. One key habit is sitting on the floor while watching TV in the evening. “Plop down on the ground,” he says. “Sit crisscross, side saddle, kneel, or stretch out.
Accumulating time in these positions trains your body to maintain access to these ranges.” He assures that even 20-30 minutes a day can make a noticeable difference over time, improving flexibility, strength, and overall comfort.
Another recommendation is the “couch stretch,” which targets hip extension. This simple lunge-like position helps maintain hip and knee health, especially for those who spend hours sitting.
Additionally, Dr. Starrett champions the idea of walking—specifically aiming for 8,000 steps a day. “If there were a pill that reduced all-cause mortality by 51%, everyone would take it.
Walking 8,000 steps a day is that pill,” he explains, highlighting its benefits for cardiovascular health, mental well-being, and overall vitality.
The Eights: A practical framework for health
Dr. Starrett introduces a framework called “The Eights,” which provides actionable benchmarks for maintaining health and mobility:
- Eight hours of rest: Spend eight hours in bed each night, even if you’re not sleeping the whole time. Avoid screens and use this time to let your body rest and recover.
- 0.8 grams of protein per pound of body weight: Proper protein intake supports not just muscle health but also connective tissues and overall recovery.
- 800 grams of fruits and vegetables: This benchmark ensures a diet rich in micronutrients and fiber, supporting gut health and reducing inflammation.
- 8,000 steps daily: Incorporating this level of movement can dramatically improve physical and mental health.
By focusing on these straightforward metrics, anyone can make meaningful improvements to their health without feeling overwhelmed.
Pain as a request for change
Dr. Starrett also addresses a topic many can relate to: chronic pain. “Pain is often a check-engine light,” he says. Rather than ignoring it or masking it with medication, he encourages people to view pain as an opportunity to make adjustments.
These could range from improving sleep and hydration to using simple self-maintenance tools like foam rollers or massage balls to ease tension and improve circulation.
Importantly, he distinguishes between injuries requiring medical attention and manageable “incidents” of pain.
“If your back hurts so much you can’t go to work, get help. But if it’s just sore after a workout, you can often address it with simple self-care strategies,” he explains.
A personalized approach for all ages
Whether he’s working with elite athletes or middle-aged mountain bikers like himself, Dr. Starrett’s approach remains the same: prioritize movement, make health practices accessible, and focus on long-term consistency.
For example, he encourages people to focus less on complex exercise regimens and more on “bone-crushing consistency” in daily habits like walking, stretching, and maintaining range of motion.
Dr. Starrett emphasizes that it’s never too late to start improving your mobility. “Muscles and tissues are like obedient dogs—they always come around,” he says.
With regular practice, even older adults can regain flexibility and strength. Tools like yoga and Pilates, which emphasize full-body movement and breath control, are excellent ways to maintain these gains.
Simplifying the complex
One of the most refreshing aspects of Dr. Starrett’s philosophy is his ability to simplify health practices. Instead of overwhelming people with lengthy to-do lists, he focuses on integrating health behaviors into existing routines.
For instance, he recommends carrying a lacrosse ball or small foam roller while traveling to address muscle tension and soreness in just a few minutes.
Similarly, his concept of “The Eights” provides a clear, achievable framework that anyone can follow. These habits, combined with regular self-checks for pain and movement, create a sustainable approach to lifelong health.
Closing thoughts
Dr. Starrett’s work is accessible to everyone, regardless of fitness level or age. His website, The Ready State, offers resources, videos, and programs to help people take control of their mobility and health.
You can also follow him on social media (@TheReadyState) for practical tips and updates on his latest projects.
Dr. Kelly Starrett’s mission is simple yet profound: to empower individuals to move better, feel better, and live longer.
With his practical advice and evidence-based methods, he is helping countless people unlock their full potential – one step, stretch, and habit at a time.
