Dr. Kelly Starrett is a renowned physical therapist, coauthor of the bestselling books Becoming a Supple Leopard, Ready to Run and Deskbound, and cofounder of The Ready State and San Francisco CrossFit. He has consulted with athletes and coaches from the NFL, NBA, NHL, and MLB, as well as the US Olympic Team, military forces, and corporations on employee health and wellbeing. Kelly and I recently sat down to discuss his latest book ‘Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully‘ and his insights into the lasting impact of small changes on lifelong vitality.
Taking Ownership of Your Health
The sad reality of human health as of today is that it’s on the decline in practically every way possible. From obesity rates and diabetes risk to substance abuse, stress levels, and injury, people can’t seem to translate the best practices propagated by the health industry into their day-to-day lives. Despite a culture of Instagram-perfect health, preventative medicine and nutrition guidance, many people fail to manage their own well-being.
The negative effects of this can spill over into all parts of life, from creativity levels at work and home to how relationships are formed and maintained. Poor health can leave even the most ambitious people feeling perpetually drained, lethargic, and discontent with life. It’s a phenomenon Kelly has seen first-hand through his work with elite performers on England’s national soccer team. These men are highly trained and the best in their country at what they do, but they simply can’t perform if they don’t get enough sleep and are in too much pain.
The key to lasting change isn’t just information—it’s practical, sustainable strategies that fit into real life. Nutrition plays a foundational role in this, impacting everything from energy levels and immune function to cognitive performance and emotional well-being. Without the right fuel, the body and mind struggle to keep up, making even the most motivated individuals feel sluggish and unmotivated.
Even for those who actively seek out healthier options, misinformation and fad diets can make it hard to know what truly works. This is where expert guidance becomes invaluable. JM Nutrition has been one of the leading nutritionist and dietitian services, providing individuals with science-backed strategies tailored to their unique needs. Their approach focuses on sustainable nutrition—helping people move beyond short-term fixes to establish lifelong healthy habits. When people fuel their bodies properly, they not only improve their physical health but also experience better mental clarity, emotional stability, and overall life satisfaction.
For those looking to gain deeper insight into how nutrition affects overall well-being, their blog page serves as a valuable resource. Covering a range of topics, from personalized meal planning to gut health and sports nutrition, it provides practical advice that helps individuals make informed choices. By following expert recommendations and making small, intentional changes—such as incorporating more whole foods, staying properly hydrated, and maintaining balanced macronutrient intake—people can take control of their health in a way that feels both achievable and enjoyable.
The disconnect between knowledge and application often stems from how deeply ingrained unhealthy patterns have become in everyday life. And when the body begins to suffer, so does everything else—mental clarity, energy levels, and overall resilience. Without a strong foundation of health, even the most driven individuals can find themselves stuck in cycles of fatigue and frustration, unable to function at their best.
One of the most critical yet often overlooked aspects of this foundation is cardiovascular health. The heart is the body’s engine, powering every function and ensuring that muscles, organs, and the brain receive the oxygen and nutrients they need to thrive. Neglecting heart health can lead to serious complications, including high blood pressure, stroke, and life-altering cardiovascular diseases. That’s why medications like eliquis 365scriptcare.com play a vital role in helping individuals manage conditions like atrial fibrillation and reduce the risk of blood clots. But beyond medication, maintaining a healthy heart requires a commitment to regular movement, balanced nutrition, and stress management. When the cardiovascular system is strong, the entire body benefits—improving stamina, mental sharpness, and the ability to perform at the highest level, whether on the field or in everyday life.
Health challenges don’t discriminate, and even elite performers aren’t immune to the toll that poor health can take on their productivity and overall happiness. While physical fitness and mental strength are emphasized, aspects like proper recovery, nutrition, and rest are often overlooked. Without the right balance, people—whether athletes or everyday individuals—will struggle to meet their full potential. The importance of self-care, routine health monitoring, and early intervention cannot be overstated in combating the widespread decline in health.
This is where a good support system can make a difference. It’s not just about having the right knowledge but also having the tools to address health concerns promptly. For instance, a reliable first aid equipment supplier can ensure that people have access to necessary medical supplies in case of an injury or emergency. Whether you’re an athlete pushing your limits or someone simply trying to maintain well-being in a fast-paced life, having access to the right tools and resources is critical for recovery and overall health management.
The same holds true for the everyday person. If we don’t prioritize our health and well-being, it’s very difficult to even have the energy to try and make meaningful changes in our lives. It’s a slippery slope, and the best way to avoid it is to make sure that our health and well-being are the center of our attention.
The Truth About Living a Long Life
Connecting to the topic of his book, Kelly and I discuss what tangible things can make an impact on our health and, in turn, our longevity. What may come as a surprise to some is that the answer is not diet and exercise – at least not conclusively. He stresses the value of untangling the narrative of health in our minds, and instead of focusing on the physical realm, looks to connect with a deeper set of programs and objective measures. Keto diets, detoxes and intermittent fasting all have their place, but the real game changer to vitality is understanding how our behaviors and attitudes shape our overall health long-term.
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The human body is an amazingly capable machine – one that we’re told can last 100 years. But the key to unlocking its potential isn’t brief bouts of trendy health crazes. It’s the product of sustained, measured commitment to one’s own wellbeing. Kelly references something he calls the 24 Hour Duty Cycle, a program he came up with when working with one of the U.S. Marines’ top aviation weapons schools. Students there are subject to intense, pre-ordained schedules which they have little to no control over. So Kelly and his team set about understanding what this meant for their health, and how they could make small but meaningful changes within these constraints.
Because while the average person’s day-to-day life may not be as heavily policed as a Marine’s, the challenge spoke to a central problem in health today – how do we, as busy working individuals with limited free time, make sure our health remains a priority?
The answer, Kelly says, is finding small but structured ways of integrating good habits into our lives that become second nature over time. This could be anything from setting a regular wake up time and committing to daily meditation, to taking the stairs instead of the elevator or practicing yoga twice a week.
It’s important to remember that no one is expecting us to be perfect. Everyone makes mistakes, and there will be days when working out just isn’t a priority or diet plans get derailed. But if we can find ways to remain consistent, we can start making healthier habits stick in our day-to-day lives and eventually reap the benefits 10, 20, and even 30 years down the line.
Starting From Base Camp
Even Kelly recognizes how tough it can be to involve habits like exercise in our lives when we’ve never done them before. That’s why he emphasizes the power of small, achievable goals that are specific and attainable.
A practice he undertook a decade ago is a great starting point for this. He calls it the 10-10-10 at 10:00 PM. Despite being extremely busy with two young children, Kelly managed to commit 10 pull-ups, 10 push-ups, and 10 squats for just ten minutes every night at 10 pm.
It was something that his body could handle and it got him in the habit of moving and taking care of himself.
The same methodology applies to nutrition; don’t go for big diet changes all at once, focus on small achievable goals like drinking more water or eating more vegetables. As these begin to become second nature, you can start to build on them and challenge yourself.
The real take away from Dr. Kelly Starrett’s teachings is that health and well-being are not destinations, but an ongoing journey. With proper posture, movement, and lifestyle choices we can get better at nearly anything – from elite sports performance to everyday life. There are varied approaches to improving one’s health and well-being, but the key is to find a way that works best for you. I highly recommend giving Kelly’s new book, ‘Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully’, a read if you are looking for more great insights from the man himself.
Enjoy!
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