From understanding the significance of our past movements to the present, to the intricacies of vital signs and the importance of proper breathing, this episode promises a comprehensive exploration of the human body's potential.

Whether you're curious about how to heal faster, the art of food tracking, or the power of squats, we've got you covered.

Join us on this journey of discovery, as we unpack the wisdom of "Built to Move" and help you unleash your superpower.

Let's get started!

Your safety and those you care about are paramount. Don't wait until danger strikes; gear up with our 6-week Survival Fitness Plan Challenge now! https://www.survivalfitnessplan.com/challenge

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.

00:00:00 Introduction

01:20:07 Built to Move Book Review

02:23:13 Past vs. Present

04:15:51 Vital Signs

05:29:38 Going Up and Down Off the Floor

08:17:08 Why Proper Breathing is Important

11:45:74 Mobility and Stretching

13:32:97 Neck and Shoulders

14:29:26 Pomodoro Technique

15:55:83 Food Tracking

18:20:23 How to Heal Faster

19:22:50 Why do Squats?

21:00:85 Find Your Balance

23:10:81 Unleash Your Superpower

24:52:84 Quick Recap

25:40:67 Closing

Built to Move by Julie and Kelly Starett

Imagine possessing the skills and stamina to face any danger head-on. It starts here – are you up for the 4-week Survival Fitness Plan Challenge? https://www.survivalfitnessplan.com/challenge

Hi guys, Sam Fury here with another episode of the Survival Fitness Plan. The only program where you will train yourself to outrun, outfight, and outlive the majority of the world's population. Today we are doing, or I am doing, a review of Built to Move, a book by Juliette and Kelly Starrett. I think that's how you say their name.

It's called Built to Move, The 10 Essential Habits to Help You Move Freely and Live Fully. Just before I get into that, you might have noticed that it's been a while since I've done one of these. Maybe, I used, I, it used to be like every couple of days, and now it's like once a week. It's because that's what it's changing to.

So, podcasts are only gonna come in, or episodes, because it's not only a podcast, it's... In other places as well. I'm only gonna come in once a week from now on, so there you go. That's just the way it is. , 'cause I need more time. And as you might've noticed the episodes are a little bit longer than they used to.

When, when I first started, a lot of, them were like three minutes, four minutes, five minutes, 10 minutes. Now they seem to go on for a little bit longer. So I find that there, it's better to go a little bit longer and have a bit more quality in each episode. And then just do them a little bit less frequently.

So, that's where we're headed now.

 Anyway, let's get on with today's podcast. So I bought the pre-order and finished reading it a few days ago. And now I'm back onto Dr. Peter Attia's book. And I'm getting into the good stuff now on that one. So you can probably expect that if not the next episode, maybe the next couple, in a couple of weeks, it's a pretty long book.

I don't, I don't read very fast I'll be doing a review on that one as well. So anyway, let's get back to what I'm talking about though. Built to move, the 10 essential habits to help you move freely and live fully. So overall it was quite good. Not really aimed at people doing the survival fitness plan, it's more aimed at the, obviously, it's not aimed at the people doing the survival fitness plan, but not even at that, at our fitness level that we're trying to achieve, it's more aimed at the general population, trying to get everyone up to decent, baseline, good health for our times.

 Obviously our times, people are a lot more unhealthy in general than they were even just 20 years ago, even just two decades ago. It's because of the introduction. This is not part of the book This is just my theory because of the introduction of highly processed foods and all this sort of stuff and a very sedentary lifestyle Technology makes it easier for us Of course, I'm not I'm not Exempt from this right?

I sit a lot on my computer whereas back in the day like before iPhones were around and things like that, I had a manual labor job and things like that. So yeah, there's a lot of things. Anyway, in this whole fitness plan, we're not athletes by any means, but we do aim to be better than the average person.

But, this is a good book in any case, and I did glean some stuff from it. Also, it's written very differently to the, to my training manuals as you, if you've read any of my training manuals. You'll know that I'm very no fluff. This, like many books, like most books in fact has a lot of accompanying stories, the science behind stuff it's quite enjoyable to read, though I did skim past a lot of, the filler.

But that's just the way books are because I don't know, that's just the way it is. Anyway, having said that... There are a couple of things that I will be and I already have incorporated into this file fitness plan But I haven't pushed anything live yet because I am actually waiting to finish Peter Attia's book so I can incorporate some of his stuff as well and then I'll be pushing it all live in one hit because there were three or four books that I wanted to read and Peter's, Dr.

Peter's is the last one of that three or four bunch, and then, not that that's the only books I'm ever going to read, I try to continuously read, but before I wanted to push those, those certain things live.

 Anyway, the main thing about the book is the ten vital signs, which are very similar to the survival fitness pillars of longevity.

Of which there are now only six by the way, but I'll go into them in a future episode. But each vital sign has a test or a couple of tests, and then some practical advice. And, the practical advice is obviously what I was most interested in, but the tests were also interesting too. So, if you're going to do the practical advice anyway, what's the point of the tests?

A lot of times that's my initial thought, but I then take a moment to think about it and I realize that it's actually for gauging improvement. That's what testing is for. The gauge improvement. So many people find this motivating. The things I incorporate into the survival fitness plan come from the practical side of things as opposed to the testing side.

We do have testing in the survival fitness plan, of course, but we are more of a self-motivated bunch, I like to think. And so we don't need the test for motivation so much as for finding baselines and improving. Anyway, I'm going to go through each chapter and I'm going to give you my thoughts and what I am partial to including, if there is anything.

 So the first vital sign is getting up and down off the floor. So basically the test for this is if you can stand from a standing position, can you go into a cross-legged sitting position without using anything, right? So, not, not propping yourself against a wall or anything for balance, and not even putting your hand on the floor.

Going into a straight corkscrew position, and then, getting back up without using anything either. Now this is hard for a lot of people because they're just not used to doing it. Especially people from America, Australia, England, our sort of countries, because we sit in chairs a lot. Now if you're from Asia, I spent a lot of time in Asia, And they squat and sit on the floor all the time, so it's actually quite easy for me to do it, but I can understand how it might have been difficult for other people to do this, so in the book, he's like you get a score of, you start off with a score of 10, or whatever it is, and then anything that you can't do, like if you have 10 if you need help to get lower down, that light takes off a point or two.

And if you need to put your hand on the floor, that takes off a point or two. Alright, if you can do it without using any outside help, but you need to, you feel a little bit unbalanced, that point takes off a point or two. And so the more points you have, obviously, the better you are at it. And then he prescribes what you should do to do it.

Now the prescription on how to fix, no matter what level you're in, the position the... The thing on how to fix it is the same. So, for me, that kinda means that, well, either you can do it or you can't, and you're gonna do the same thing to try to get to the stage where you can do it, and then even if you can do it, you need to maintain it anyway, so, you gotta do it anyway.

So, that's what I got from that. And I agree that getting up and down off the floor is a very good thing to be able to achieve like, as you go into old age, especially. Like being able to get up and off and down on the floor, that could be a lifesaver if you fall down, or whatever, and if you can't get back up, like, you're in real trouble, right?

So I have incorporated into this Vile Fitness Plan, and it's just by way of every time you do your daily meditation, get, get on the floor in the cross-legged position without using your hands or anything, alright, or at least attempting to. And if you can't do that, well you, then you work your way towards it with strength exercises and mobility and all that sort of stuff, which is already inbuilt into this Vile Fitness Plan.

We do a lot of yoga-ish kind of stuff in the Survival Fitness plan, so that, that will help you out with that. So that was Vital Sign 1 yeah, I quite liked that one actually, nice and simple.

The second one is to breathe, right? Breathe easy so he gives a few breathing techniques and I, I delved into a few and I've, I've I don't know if you've ever heard of Wim this Wim Hof breathing, Wim Hof is this guy, he's from like Sweden or somewhere in those, one of those Scandinavian countries.

And he's pretty famous for being able to withstand extreme cold temperatures. Like, I think he walked up Everest in shorts or something like something crazy, right? And he's held water, he's had TED Talks and all sorts of stuff, right? He's a, he's a pretty cool guy. I've been watching his videos and he seems really down to earth.

And he does Wim Hof retreats and all this. Anyway, he has this thing called the Wim Hof Breathing Method. And I've known about it for a while, but just like the last six days, I've been testing it out and it's really good. So we do if you use the app, you'll know that we do breath hold training every other day.

And using that breath hold, I can get up to like 90 seconds on a good day, right? I did this Wim Hof breathing and the very second day I did it, I was able to go for two minutes. Now the difference is, is that you have to go into kind of a state of I don't know if hypoxia is the right word, or hyperventilate, or something like that anyway.

It's not safe to do it if you're going to go swimming. Just put it that way. You don't want to do it while you're you need to be in a very safe place just in case you faint, basically. I've never fainted, but I'm sure some people have because it gives you that warning. But the thing is, I'm interested, so I did a test where I'm going to do it for like a week.

And then like, just fine, just, I'm just following the one on YouTube. He's got an app as well, which is actually pretty good because then you can actually time and see how long. That's how I knew I went for two minutes. On YouTube, it just goes for like 90 seconds max, right? Well, you can stop it and keep going, which is what I did.

But it doesn't time you, you won't have time. In his, in his app, and he's got the Wim Hof Challenge and all that sort of thing. Anyway, I'm interested in going back to, my normal breath hold training and seeing... If I can get up to anywhere near those levels again, like even if I can get to a minute 45 or something, that'd be good.

But also, I'm probably gonna adjust, the instructions to have a bit more deep breathing at the start for apnea training. Alright, what's this got to do with the book? So, he mentions that in the book about Wim Hof breathing, so that's what got me into that. But he does have his own breathing exercises.

And one of the ones that was really interesting was to... Just go for a walk and breathe while you're walking and so that's getting incorporated into as a habit, right? You probably won't see it until you're about two months into, the program. But that, that, that gets incorporated. It's called, we're going to call it, or I've already called it and I've already said it.

It's called the breathe walk barefoot while breathing. And it's it's dynamic apnea training, which is really, really good for this vital fitness plan because it teaches you to hold your breath while moving, which was something that we were missing for, for non underwater training. Of course, obviously, when you're swimming underwater, you're doing that, but it's good to train it above water as well, so if anything goes wrong, you're not going to drown, right, until you're, you can properly do it underwater.

So, there is the breathe easy. He does go into a bunch of stuff.

 Right, vital sign number three. Extend your hips, right? You get a lot of this in the survival fitness plan already because of all the stretching and mobility that you do, extend your hips. But I like that a lot of, I can understand a lot of the general population has very poor hip mobility because they don't use their, they don't use their range of motion.

But you're in the Survival Fitness Plan, you're using your range of motion, don't you worry about that. Alright, vital sign number four, walk this way. And I just talked about this briefly as well. Actually, I can't remember if the breathing thing was Something separate and then he comes back to walk this way, but anyway, Basically, it's just about going for a walk.

Walk more, and this is incorporated as a habit as well. There was that old thing about the 10, 000 steps, and apparently that, according to What I read in the book, that 10, 000 steps thing was just Someone that made up the, the pedometer, the pedometer, I think that's what it's called, one of those things that counts your steps, right?

Some Japanese guy and it was just a marketing thing, you're supposed to walk 10, 000. Turns out... It was pretty accurate. So, 10, 000 steps is a decent goal. Of course, in the Survival Fitness Plan, we're going to go for a little bit more. I think Kelly or Starrett's say, I think it was 12, 000 steps. Anyway, so that's what we go for.

We go for the one that the Starretts recommend. And that gets added in later on. Because chances are, after all the stuff that you do, the Swirl Fitness Plan, and all the habits before that, you're probably pretty close to that anyway. But that gets bumped into the habit, and also he goes about the structure of your walking, which was really cool.

So, we, that's getting into, the longevity documentation as well.

 Alright, future-proof vital sign number 5, future-proof your neck and shoulders. A lot of this was I think, if I remember correctly, about, because we sit down a lot, which is very true, on my computer, I do it, and I'm sure a lot of you guys do as well.

Your neck and shoulders get hammered, right? And so this is basically, the thing is basically you know how, like, everyone knows, well not everyone, But most people know that, oh, they're supposed to get up every hour, Walk around for ten minutes or whatever. Well, he says to do it every thirty minutes.

And I've incorporated this into the survival fitness plan By means of another habit that comes in about somewhere in a week. Somewhere in month two or three it's just avoid sit avoid seats so you can use a standing desk You can sit down as well But then like every half an hour and actually get smoldered into a focus habit as well.

 So the Pomodoro Pomodoro Technique if you guys don't know is where you work focused for 25 minutes and you take a five-minute break So, we can merge those two things together. So, you work for 25 minutes, take a 5-minute break, but in that 5-minute break, you get up and walk around. You do some stretching or whatever.

Or like, you do some sun salutations, which is also another habit. Or you could ah, just get up and walk around and yeah, mobilize yourself, alright? So, future-proof your neck and shoulders. And there are a few stretches. And I've incorporated one of the exercises which I like for, for expanding your back and stuff like that.

So, future-proof your neck and shoulders, it's a good one. They're all good, by the way. Vital sign number six, eat like you're gonna live forever. So, this I took a lot from. I mean, I took a good idea from it. Basically, what occurred to me is that the survival fitness nutrition plan, although I initially made it to be very simple, actually turned out to be pretty complicated.

And so now I've simplified it more. And, then I realized that we've got a built-in food diary in the app. Well, I mean, I knew that, but I just, for some reason, didn't incorporate that into the Survival Fitness Nutrition Plan, but now it is. And that will get pushed live. It's already live, so if you've got the app and you've already read the Nutrition Plan open it up again and read it again because it's different now.

 The core concepts are the same, but it's just been simplified a lot and it takes you through using the... The Food Diary to track your protein amounts, because basically So in Starrett's one, in Kelly Starrett's one, and Juliet Starrett's one, in the book they base theirs off this thing, called the 800 gram challenge, hashtag 800gram.

And this is by a lady called E. M. I can't remember her name. But basically, the whole eating plan is, listen, as long as you get 800 grams of fruit and vegetables, beans included Eat whatever you want, but you have to get that per day 800 grams and it's quite a lot 800 grams in the soil fitness plan, we eat more than that.

Well, but in the soil fitness plan, we also want to take a big account into protein, right for Body repair and maintenance protein is a really important macro And I'm sure a lot of you know the and that in the built-to-move they talk a lot about that as well Exactly how much and which is which their amounts are On par with what most of the other people say as well, not what the American food is like, not the general American guidelines, it's like double that, but it's still within very good range, because the American guidelines, or not, or the standard, even international guidelines, I imagine they quote it way low, but you do need a lot more bottom line is, you're probably not eating enough protein, and you're probably not eating enough Fruits and vegetables, and once you do start eating enough of those things, then you'll naturally not gonna have room for a lot of junk.

So, that's basically what the new survival fitness plan nutrition plan is about. You figure out how much protein you need, you eat the amount that you need, and then however much protein is on your plate, whatever's on your plate, half of it, at least half of it's fruit and vegetables, and then you're golden.

And then you eat to your 90 percent full because... That last 10 percent you actually really don't need is your that's the time it takes for your mind-stomach connection to figure out. Hey, I'm full and then and yeah And there's a few other things like obviously don't don't eat burnt food. Don't eat Don't eat hydrogenized fats.

Don't eat fast food. Don't eat all that bad stuff But avoid it at least or minimize it at the very least, right? All right, so that was a vital sign six.

And then he's got a special section on what to do when you're hurt, which is pretty close to what I already have in if you again if you got the app, you got the bonus it was called how to heal, or how to heal at lightning speed, or something like that, and it's got all these little body hacking tips to how to heal faster, right?

Obviously, if you eat healthy and you sleep well, that's gonna make you heal faster as well. And then, but it basically debunks, not debunks, but says the old rice method, rest, ice, compression, elevation. Is old, and we now know that it doesn't really work that well. And any anti inflamma oh no, anti inflammatories.

Yeah, anti-inflammatories, like ibuprofen and that. Don't take them, it actually slows down healing. Like, it can numb the pain, but it'll actually slow down healing. Stuff like that. And it's pretty, it's pretty on par. There are a couple, there's one or two things that I will add to the document about that.

From, what he says, but mostly it's, it's essentially the same. I was pretty good with that one.

 Vital Sign 7 was to squat and this is, I've incorporated this just by squat he doesn't mean like a, like a half squat, like a bodyweight squat, he means like squat to the ground like that, like if you've ever been in Asia and they have a squat done, you squat to the ground like that, right, because that's a very important skill and it's good, like if you're picking something off the floor it's good to go into a squat so you don't mess up your back, right, so squatting is very important and it's a good balance thing, and all that stuff.

So, oh, back to, sorry, just quickly, back to, I think it was Voltasign 5, shoulder pre-grip. One of the things he recommends is to just sit on the floor a lot more. Which is, which is good. Anyway, so, Scott. So, I have incorporated this somewhat. I mean, it's already incorporated quite well. That's a very loud motorbike.

It's already incorporated quite well because of the mobility training that we do in the survival fitness plan. But also I've incorporated it into the Burpee and the Burpee's changed and some of the strength training has changed because of this as well. So, if you're interested go have a look at the Burpee exercise.

It might not be updated yet, but it will be very soon. And basically, instead of just doing a jump Well, this is what it was, this original Survival Fitness Plan Super Burpee was like this. You squat fully down, and then you jump up, and then you try to like, bring your, your like, knees up and as high as you can, right?

So, it's like a It's like a tuck jump but with a full squat at the bottom. So we're bringing it back to basics so there you go.

 Vital sign number eight find your balance and this is his just goes on about doing things that are gonna improve your balance, right? This is already in the survival fitness plan.

We have dedicated days mobility days which are like Yoga for balance, right? So you, you do practice your balance, but he's also like and we've also got like parkour does a lot of balance, right? There's a lot of balance in parkour. Vital Sign 8, create a movement-rich environment. Ah, sorry, I just, can't really recall exactly what he says about this, but I'm gleaming that it's just make it so you have to move more, right?

So on this, I think, oh, actually, I do remember one thing. One of his examples was and it was a really good example. He has what they call a walking bus, a walking school bus. So every day, every school day all the neighborhood kids, if they want, will meet at the certain designated spot. And then he and his wife, I think, walk them all to school.

And then some other parents will swap in and out, or join in, and like some lady lost a whole bunch of... A whole bunch of weight just from walking to school every day with the kids and it's a good, it's a good time to bond with your kids and to foster community spirit and all that stuff. I thought that was really cool.

If I had kids, I would definitely think about doing something like that. Anyway, and then just creating other, other ways that you should move. I, I remember first learning, like, coming across this one years and years and years ago, like, when I was 10. I was reading Bruce Lee's, the Tal Dal of Jeet Kune Do.

And he's like... Just make every, at every opportunity exercise, so don't take the elevator, take the stairs to park far away from the entrance, and so you, so you have to walk there, and things like that, so just do stuff like that, right, just move more instead of sitting at the bus stop, stand up, right, all these sorts of things, sitting on the bus, stand up, all, yeah, it's all good stuff, it's not, it's not new, but I guess it's just one of those things you need a reminder of.

 Yeah, number 10, unleash your superpower, making it all sleep, right?

So sleep is very important, and it's one of the first, not one of the first habits, but it's definitely one of the first 10 habits where we, in the survival fitness plan, start concentrating on getting much, much better sleep. Actually, it's in the third, you get it in the first week or something.

A, a touch of it, a start of it, is in like the first two weeks. But then we go more into it like a week or two later, and then we go more into it later as well. Anyway, sleep's very sleep hygiene. You want to get at least seven hours of sleep a day. Between seven and nine is good, a night. And you want to sanitize your room.

By sanitize, I mean make it very sleepy. So you get the right quality of sleep, right? Get blackout curtains, no, complete pitch black, right? No sound cool temperatures, I think, I think the recommended from the off the top of my head is like 65 Fahrenheit which is, I don't know, I think it's about 8, no, that can't be right, 65 60 divided by 32, 30, 15, 15 degrees, 16 degrees, something like that, Celsius it's pretty rough, rough conversion, but I think it's like 65 Fahrenheit you can have blankets and stuff on, but it's so your head, your head's cooler, right?

And that's the ideal temperature for sleep. And it's like tracking your sleep and then you can see, what your quality of sleep is. You can get one of those Aura rings or there's this one. I don't like wearing those rings and stuff. Actually, I've never tracked my sleep. I'm going to start doing them.

Anyway, vital sign number, ah, that's it. That's the last vital sign, right? And then he goes into making it all work and he gives you. Basically his, how to fit it all in, right? Cause it's a lot of stuff. It's just like the survival fitness plan. There's a lot of stuff. How do you fit it all in, right? Well, he gives a 24-hour, what he does every 24 hours.

And then there's a 21-day built-to-move challenge. Where you follow, each day you do something and then it does it. It's essentially in the survival fitness plan. We, it's pretty similar. You make your health schedule on like. Day 10 or whatever and then you follow that and then every week or every couple of weeks you get a new habit and you Build it in you just gradually build on and build on until you're Living super healthy and longevity is yours.

 So that is it. That is my review of Built to Move by the Starretts. It's a really good book. Go out and read it. I recommend it and Yeah, that is basically it guys. Thanks for tuning in Don't forget you turn yourself into a modern-day ninja With the Survival Fitness Plan Training App. Download it now. www.survivalfitnessplan.com/app. Like, subscribe and share. Take a screenshot. Don't forget to rate this. If you're listening, especially if you're listening to a podcast. Give us a rating. Leave a review. That's how we can share the word. Hashtag Survival Fitness Plan. Alright, that's it guys.

I will see you in a week. Thanks, bye.