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thereadystate
drkellystarrett
Home of Dr. Kelly Starrett
Physio\ High Performance Coach 3xNYT
DM: AMBUSH for weekly mobility updates 💪, life hacks & other musings to your 📥
Shoulder a little cranky but you still want to train? 💪
Good. Let’s work.
Try this ⤵️
🔹 Lie on your back.
🔹 Press a kettlebell or dumbbell over your chest.
🔹 Hang out for 30–60 seconds. Breathe. Add small, controlled movements.
Simple on purpose.
That load gently centrates the humeral head into the socket, giving the posterior capsule some input and reminding the joint where home base is.
Sometimes the shoulder just needs better information.
The goal is to restore position so you can keep training.
If little tweaks keep interrupting your progress, that’s a systems problem… and it’s solvable.
Comment 'TRIAL' and I’ll get you a free week inside Mobility Coach so you can start addressing it.
Protein is starting to feel like the new CBD. 👀
It’s showing up in everything. 🥨 Pretzels, drinks, snacks that didn’t used to have anything to do with nutrition are now suddenly “high protein.”
I’m not anti-protein. Honestly… I’m all in.
What I care about is the foundation.
When we’re working with athletes, we still anchor everything in whole food. 🥛🍳👨🍳
That’s where the nutrients are. That’s what supports recovery and adaptation over time.
Packaged options can help fill gaps. They’re convenient. They make it easier to hit intake when life gets busy.
They just shouldn’t be doing all the heavy lifting.
If most of your protein is coming from something with a long shelf life it may be worth worth zooming out.
Start with real food. Let the rest support it. 💪
And if you are in need of some of that extra support… my go-to is any of the protein options from @live.momentous… all the flavors are delicious (shoutout strawberry! 🍓) — use code ‘TRS’ for a sweet discount!
When people think about limited hip extension, the quads are often the first culprit to blame.
Sure, that’s part of the story. It’s not the whole system though.
One area that gets overlooked all the time is the abdominal fascia ➡️ that connective tissue container running from your rib cage through your abdomen into your pelvis & down toward the femur.
If that system is bound up, shortened, overly protective, or not sliding well, your hip extension will be capped before the glutes even get a chance to do their job.
You can stretch your quads all day and still feel stuck because the limitation isn’t just muscular and at the thighs… it’s both fascial & systemic.
✅ Quick check: can you grab and differentiate the tissue over your IT band and lower abdomen? Does it move independently? Or does it feel glued down?
Hip extension isn’t a single muscle problem (can you imagine how easy my job would be if that were the case?).
We have to widen our scope. Psoas, adductors, abdominal wall, fascia… all contributing to whether your knee can actually get behind your butt without cranking your spine.
If you want the full breakdown (assessments, mobilizations, and a primer for how to start thinking about programming) click the link in bio & watch the full video on YouTube.
What happens when pain becomes something you just “push through”?
In this clip, Jeffrey Bland and The Ready State team break down a concerning trend: athletes relying on ibuprofen – and even stronger interventions – just to keep going.
But the thing is: pain isn’t random. It’s your body signaling that something’s off. And when you override it, the consequences add up.
This is what happens when performance comes at the cost of your health.
🎧 The full conversation is live now — comment “191” and I’ll send it over.
Muscle mass is a retirement plan. 💪
Not just because it helps you look better, but because it helps you keep doing normal human things for as long as possible.
We spend a lot of time talking about financial security as we age…
But not a lot of time talking about whether your body will actually let you enjoy any of it.
Can you get up off the ground without using your hands or putting a knee down?
Can you carry your own bags through an airport?
Can you catch yourself when you trip?
Can you still hike, ski, ride bikes, play with your grandkids, travel, garden, surf, train… whatever your thing is?
Muscle is one of the biggest predictors of long-term health and independence we have.
It’s metabolic insurance. Orthopedic insurance. Neurological insurance.
And here’s the catch:
You can’t build it at 75 as easily as you can at 45. The time to invest is now.
We see this all the time…
People wake up at 50mand realize they’ve slowly lost strength, muscle mass, balance, power, and capacity.
That doesn’t happen overnight. It’s a slow drift over time.
The good news? Strength is trainable.
You don’t need to become a powerlifter.
But you should absolutely be lifting weights or strength training in some capacity.
Future-you will be glad you did.
You know the motto… but just as a reminder: Play the long game to win the short game.
If this resonates, follow me @TheReadyState. We’re playing the long game here.
Many people think about health in pieces. 🧩
Blood sugar over here. Joint pain over there. Sleep somewhere else…
But true health doesn’t work in silos.
This week on The Ready State Podcast, we sit down with @drjeffreybland — widely recognized as the Father of Functional Medicine — to explore what changes when you stop treating symptoms separately and start looking at the body as an interconnected system.
One of the biggest ideas from this conversation:
➡️ Pain is a request for change.
Inflammation itself isn’t the enemy. It’s part of how the body heals and adapts. The problem starts when the signal never shuts off.
Dr. Bland shares his own story of too much travel, too much stress, too much output… and how his body eventually forced him to stop through widespread inflammatory joint pain. 🛑
After several days of actual rest and reduced stress load, the inflammation resolved simply by removing the inputs that were keeping his immune system stuck in overdrive.
We also get into:
• Why chronic stress, poor sleep, excess sugar intake, and modern lifestyle patterns keep the immune system simmering in a constant low-grade inflammatory state
• How common bloodwork like a CBC can offer insight into inflammatory status and immune health
• Why belief in personal agency is foundational to lasting health change
The ultimate bottom line?
If a person doesn’t believe they have agency in their own health, none of the other interventions tend to stick.
This episode is a powerful reminder that the body is always communicating — the question is whether we’re listening.
🎧 The full conversation is live now — comment “191” and I’ll send it over.
Same workouts, same routine… but your body starts responding differently? ⤵️
Don’t ignore it. Time to get a little curious. 👀
There are a lot of inputs that shape how we recover and adapt. Think: stress, sleep, nutrition, life demands.
There are also natural shifts that happen over time that deserve a little more attention and understanding.
For instance, we’re seeing more research around perimenopause & menopause and its impact on muscle, recovery, and tissue health.
This type of awareness gives you context so you can make better decisions about how to train and recover.
Pay attention to the signals and adjust where needed. Have a dialogue with your healthcare squad.
Remember… The goal is to keep training in a way that supports where you are now, not where you were ten years ago.
🎧 Want to dive into this topic a bit more? I highly recommend giving the podcast episode with @drvondawright a (re)listen. Tap the link in my bio to tune in.
One of the reasons @julietstarrett and I started a brand new, off-the-cuff podcast spin off, “RECESS” is because we wanted a place to talk about the kinds of things that come up when the microphones are theoretically “off.”
This is the stuff that comes up around the dinner table or while we’re out on our evening stroll.
The random rabbit holes. The off-beat sports psychology. Things we’re reading, noticing, laughing about, or trying to make sense of.
👀 For instance, this influencer-touted nicotine “wellness hack” weirdness caught our attention as both health professional and parents.
What’s been bothering us is how casually nicotine is getting packaged as some kind of harmless “focus tool” without much conversation around the downstream effects, especially for younger people watching all of this unfold online.
Kids are paying attention… and they are consuming content that we adults don’t necessarily have a direct awareness of.
When something gets repeated enough by people they admire, it starts to feel normalized.
That’s worth talking about.
RECESS is our #nofilter space to have these kinds of conversations: the things we’re noticing, questioning, learning, and thinking through in real time.
New episodes every other Thursday.
Come hang with us.
Comment RECESS to tap into our convo all about NCAAs, Healthy Aging, Dean Potter, and the Meowfia... (you know that last bit caught your eye)
Your brain might be the reason you’re not sleeping after an injury. 🧠
(That’s not a bad thing.)
If you’ve just tweaked something, those first few nights can feel restless.
You’re waking up, shifting positions, maybe getting out of bed more than usual. 🥱
That’s your brain running a protective strategy.
After an injury, your system creates movement prompts to reduce pressure on irritated tissue and support decongestion.
That “I need to move” signal is how your body avoids getting stuck in one position for too long.
So if your sleep feels off for a few nights, don’t spiral. ⤵️
Change positions. Get up and walk a bit. Let your body adjust.
You can also support this with some light mobility or decongestion work before bed so you’re not going in as stiff or sensitized.
In that early window, I’m not always trying to block those signals down.
Your body is giving you useful information. Let it do some of its job. 💪
As things calm down, your sleep will settle back in.
Short-term disruption doesn’t automatically mean something is wrong.
Often, it means your system is working.
If you want more ways to manage pain, improve sleep, and keep your system moving well ➡️ follow me @TheReadyState for more decongestion and recovery strategies.
I’ve been saying for a long time that you need to get some movement and mobility into your working hours. ⏲️
Good to see the research continuing to support that.
When we wrote the book Deskbound, we moved beyond the conversation that was all about sitting versus standing.
The real issue has always been prolonged stillness.
A 12-week randomized trial just showed that 3-minute movement breaks every hour led to measurable improvements in:
🔹 fasting blood glucose
🔹 insulin sensitivity
🔹 waist circumference
🔹 blood pressure
🔹 HDL cholesterol
No gym or full life schedule overhaul. Just consistent input across the day to keep those cardiometabolic markers looking sharp. 👀
The takeaway is simple: Your body responds to frequency.
A few squats. A quick walk. Some stairs. 🔁 Repeated across the day, that’s a powerful signal.
If you’re at a desk all day, this is one of the easiest ways to move the needle.
If you want more research like this (and how to actually apply it) comment AMBUSH and I’ll send it your way.
I’ve been saying for a long time that you need to get some movement and mobility into your working hours. ⏲️
Good to see the research continuing to support that.
When we wrote the book Deskbound, we moved beyond the conversation that was all about sitting versus standing.
The real issue has always been prolonged stillness.
A 12-week randomized trial just showed that 3-minute movement breaks every hour led to measurable improvements in:
🔹 fasting blood glucose
🔹 insulin sensitivity
🔹 waist circumference
🔹 blood pressure
🔹 HDL cholesterol
No gym or full life schedule overhaul. Just consistent input across the day to keep those cardiometabolic markers looking sharp. 👀
The takeaway is simple: Your body responds to frequency.
A few squats. A quick walk. Some stairs. 🔁 Repeated across the day, that’s a powerful signal.
If you’re at a desk all day, this is one of the easiest ways to move the needle.
If you want more research like this (and how to actually apply it) comment AMBUSH and I’ll send it your way.
I’ve been saying for a long time that you need to get some movement and mobility into your working hours. ⏲️
Good to see the research continuing to support that.
When we wrote the book Deskbound, we moved beyond the conversation that was all about sitting versus standing.
The real issue has always been prolonged stillness.
A 12-week randomized trial just showed that 3-minute movement breaks every hour led to measurable improvements in:
🔹 fasting blood glucose
🔹 insulin sensitivity
🔹 waist circumference
🔹 blood pressure
🔹 HDL cholesterol
No gym or full life schedule overhaul. Just consistent input across the day to keep those cardiometabolic markers looking sharp. 👀
The takeaway is simple: Your body responds to frequency.
A few squats. A quick walk. Some stairs. 🔁 Repeated across the day, that’s a powerful signal.
If you’re at a desk all day, this is one of the easiest ways to move the needle.
If you want more research like this (and how to actually apply it) comment AMBUSH and I’ll send it your way.
I’ve been saying for a long time that you need to get some movement and mobility into your working hours. ⏲️
Good to see the research continuing to support that.
When we wrote the book Deskbound, we moved beyond the conversation that was all about sitting versus standing.
The real issue has always been prolonged stillness.
A 12-week randomized trial just showed that 3-minute movement breaks every hour led to measurable improvements in:
🔹 fasting blood glucose
🔹 insulin sensitivity
🔹 waist circumference
🔹 blood pressure
🔹 HDL cholesterol
No gym or full life schedule overhaul. Just consistent input across the day to keep those cardiometabolic markers looking sharp. 👀
The takeaway is simple: Your body responds to frequency.
A few squats. A quick walk. Some stairs. 🔁 Repeated across the day, that’s a powerful signal.
If you’re at a desk all day, this is one of the easiest ways to move the needle.
If you want more research like this (and how to actually apply it) comment AMBUSH and I’ll send it your way.
We talk a lot about performance, durability, and showing up when it counts.
If you want a masterclass in all three… spend a day watching @julietstarrett.
The way she runs point at home, builds The Ready State, and somehow keeps all of us moving forward is something I don’t take for granted.
There’s a level of consistency and care there that doesn’t always get the public recognition it deserves.
And I know a lot of you are doing the same thing for your families and communities.
Thank you a million times over to all the moms and mothering figures out there.
We’re here because of you. ❤️
Happy Mother’s Day to Juliet — and to all of you holding it down out there.
We talk a lot about performance, durability, and showing up when it counts.
If you want a masterclass in all three… spend a day watching @julietstarrett.
The way she runs point at home, builds The Ready State, and somehow keeps all of us moving forward is something I don’t take for granted.
There’s a level of consistency and care there that doesn’t always get the public recognition it deserves.
And I know a lot of you are doing the same thing for your families and communities.
Thank you a million times over to all the moms and mothering figures out there.
We’re here because of you. ❤️
Happy Mother’s Day to Juliet — and to all of you holding it down out there.
We talk a lot about performance, durability, and showing up when it counts.
If you want a masterclass in all three… spend a day watching @julietstarrett.
The way she runs point at home, builds The Ready State, and somehow keeps all of us moving forward is something I don’t take for granted.
There’s a level of consistency and care there that doesn’t always get the public recognition it deserves.
And I know a lot of you are doing the same thing for your families and communities.
Thank you a million times over to all the moms and mothering figures out there.
We’re here because of you. ❤️
Happy Mother’s Day to Juliet — and to all of you holding it down out there.
We talk a lot about performance, durability, and showing up when it counts.
If you want a masterclass in all three… spend a day watching @julietstarrett.
The way she runs point at home, builds The Ready State, and somehow keeps all of us moving forward is something I don’t take for granted.
There’s a level of consistency and care there that doesn’t always get the public recognition it deserves.
And I know a lot of you are doing the same thing for your families and communities.
Thank you a million times over to all the moms and mothering figures out there.
We’re here because of you. ❤️
Happy Mother’s Day to Juliet — and to all of you holding it down out there.
We talk a lot about performance, durability, and showing up when it counts.
If you want a masterclass in all three… spend a day watching @julietstarrett.
The way she runs point at home, builds The Ready State, and somehow keeps all of us moving forward is something I don’t take for granted.
There’s a level of consistency and care there that doesn’t always get the public recognition it deserves.
And I know a lot of you are doing the same thing for your families and communities.
Thank you a million times over to all the moms and mothering figures out there.
We’re here because of you. ❤️
Happy Mother’s Day to Juliet — and to all of you holding it down out there.
I say this a lot and people always ask what I mean by it ⤵️
When you stop jumping, you start dying.
What I’m really talking about is power.
Your ability to generate force quickly and stay reactive.
To catch yourself, change direction, absorb and produce force without thinking about it.
That quality shows up everywhere:
in sport, in daily life, in how you move through the world.
Strength matters, absolutely. It gives you the raw materials.
Power is how you use it.
When you keep some level of springiness in your system, you’re asking your brain and body to stay connected. 🧠
Timing, coordination, and force production all working together.
Trust me — that’s a crew you want to keep intact.
And look… we don’t need to reinvent the wheel.
Jumping. Skipping. A little rope work. Those small doses go a long way.
That quality is worth holding onto.
So… Stay springy, my friends. (Maybe that can be my new -ism for summer?) 🦘
If you want more explanations behind my one-liners… follow me @TheReadyState for the intel.
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