Essential Habits to Help You Move Freely and Live Fully

with Kelly and Juliet Starrett

About the Episode

My guests this week are Kelly and Juliet Starrett to discuss their book, Built to Move: The Ten Essential Habits to Help you Move Freely and Live Fully.

Juliet Starrett is an entrepreneur, attorney, author, and podcaster. She is co-founder and CEO of, which has revolutionized how athletes think about human movement and athletic performance as well as former CEO of San Francisco CrossFit, one of the first 50 CrossFit affiliates. She is the co-author of the Wall Street Journal Bestseller, Deskbound and co-host of The Ready State Podcast. 

Kelly Starrett is a Doctor of Physical Therapy and is the co-author of the New York Times bestsellers Becoming a Supple Leopard and Ready to Run and the Wall Street Journal bestseller Deskbound. Kelly is also the co-founder and CEO of and co-founder of San Francisco CrossFit. Kelly consults with athletes and coaches from the NFL, NBA, NHL, and MLB, the US Olympic Team and CrossFit. He works with elite Army, Navy, Air Force, Marines, and Coast Guard forces, and consults with corporations on employee health and well-being. 

Kelly and Juliet emphasizes that movement is the key to overall health.  They recommend small changes in daily routines and non-exercise activities like walking, to improve overall wellness and manage weight.  They also emphasize the importance of consistent sleep patterns, tracking data and setting up long-term movement goals to improve mobility.  Kelly and Juliet break down vital signs beyond traditional health metrics to include physical behaviors like sleep, exercise and nutrition and offer benchmarks for improvement.

Topics Discussed

Mobility [3.17]
Starting the conversation, Juliet and Kelly share an accessible and technical definition of mobility.
Change your environment [22.00]
To change your unhealthy behaviors, you have to change your environment, which will help you choose between good and bad health choices.
Sit and rise test [25.41]
The ability to get up and down from the ground is an indicator of mobility and movement patterns that can affect future health.
Sitting for prolonged periods [32.44]
Sitting for prolonged periods of time affects our ability to move and perform physical activities.
Movement for survival [39.28]
Humans used to move more and carry things for survival.  
Request for change [43.19]
Pain and discomfort can be managed with agency and control and engaging in safe, actionable behavior can alleviate pain instead of relying on medication or substances.
Small steps for big benefits [1.01.53]
Increase movement for better health, target 8,000 steps but can scale up or down, focus on long-term habits for all ages.
Sleep hours needed [1.24.40]
Juliet shares how many hours you need to sleep if you want to lose weight, recover from surgery, or address pain.

Connect with Kelly and Juliet Starrett

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