The Movement Prescription: Small Hinges, Big Doors with Dr. Kelly Starrett
You Don’t Need a New Program—You Need Better Habits
At Tribe Fitness, we teach what works. That’s why we sat down with one of the world’s most respected voices in health and movement, Dr. Kelly Starrett, to uncover the small, powerful shifts that create sustainable energy and performance.
Dr. Starrett is a physical therapist, coach, and New York Times bestselling author of Becoming a Supple Leopard, Built to Move, and Ready to Run. He’s consulted with Olympic athletes, the military, and Fortune 500 companies—but his wisdom applies just as powerfully to everyday people who want to move better, feel better, and age strong.
Nick Palladino-King, Tribe’s founder, movement coach, and wellness strategist, brings deep expertise and insight to the conversation—especially for those looking to simplify and strengthen their routines.
Four Habits That Change Everything
Kelly’s movement philosophy is rooted in one truth: you’re already doing things that impact your health—just do them better.
He offers what he calls the “8s,” a framework anyone can implement today:
- 8 hours lying in bed per night
Not necessarily sleeping, but giving your body time to recover, regulate your nervous system, and recharge. - 8,000 steps per day
Walking is one of the most effective ways to reduce inflammation, regulate mood, and improve cardiovascular health. - 800 grams of fruits and vegetables daily
This ensures fiber, vitamins, and phytochemicals—fuel for your body’s natural healing and energy systems. - 0.8 grams of protein per pound of body weight
Muscle preservation, immune function, and recovery all rely on adequate protein.
“The people who do these 4 things well almost always start seeing better performance, less pain, and more energy,” Starrett explains.
The Hidden Power of Play, Posture & Daily Movement
Dr. Starrett doesn’t just talk mobility—he lives it. His daily routine includes playful movement, sports, and strength work that keeps his body (and mind) sharp.
- Play once a week: Try something new—pickleball, hiking, frisbee, even crawling. Variety keeps the brain and body engaged.
- Daily mobility: Even 5 minutes of breathwork or foam rolling can restore tissue and improve range of motion.
- Movement with purpose: “Your body was designed to move well into your 90s. It’s not about being perfect—it’s about being consistent.”
Longevity = Movement + Capacity + Community
Nick and Kelly align on one key message: movement isn’t about burning calories. It’s about building capacity—for life, for relationships, for longevity.
- Range of motion is a longevity metric
Keep your hips, shoulders, and spine healthy and you’ll age with power and freedom. - Strength is freedom
Lifting, carrying, balancing, crawling—these skills keep you independent for life. - Consistency > intensity
You don’t need perfect workouts—you need consistent movement over time, paired with recovery and fun.
“If you can walk, breathe well, and eat clean, you’re ahead of the game,” says Nick.
Want to Start Small? Try This This Week:
✅ Track your steps — aim for 8k daily
✅ Eat a big salad or smoothie — get your fiber and colors in
✅ Strength train 2–3x/week — simple compound lifts go a long way
✅ Do one thing for mobility — foam roll, yoga, or stretch for 5 minutes
The Tribe Difference: We Help You Build the Habits That Last
Whether you’re training for a Spartan race or just want to stop feeling tired and stiff, we meet you where you’re at. Tribe’s programs are built around foundational movement, smart coaching, and real community support—so you can implement these principles and sustain them.
Want to Move Better and Live Stronger?
📆 Book your free Wellness Assessment
🔥 Join our 12-week transformation challenge
🧠 Learn how to move, recover, and fuel your body for a lifetime of performance
Inspired by this conversation? Follow us on Instagram for more movement tips and coaching insights—and subscribe to The Wellness Lab podcast for more transformational episodes with experts like Dr. Kelly Starrett.
