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How to get better sleep while traveling – Flowgrade Show 46 with Kelly Starrett

Have you ever wondered how you can get a better sleep while traveling? This episode is all about hacking your sleep in hotel rooms and some valuable advice Kelly has received from professional surfer Laird Hamilton.

“I take my pillow case when I travel because then I feel like I’m sleeping in a familiar environment” – Kelly Starrett

Max with Kelly Starrett

During the Functional Training Summit in Munich, I had the opportunity to check in once again with the mobility coach and physical therapist Kelly Starrett. I first met Kelly at the Bulletproof Conference a couple of years ago and ever since, I’ve seen him at multiple occasions and also had the opportunity to work out in his crossfit box in San Francisco right underneath the Golden Gate bridge.

I have already had Kelly on the Flowgrade Show a while ago where we spoke about the right body posture and deficits of crossfit, which you can listen to here.

Dr. Kelly Starrett is one of the most influential coaches in the areas of mobility and functional fitness working with olympians, world-class athletes, the military and high performers from various different fields.

Kelly Starrett Flowfest

In this episode, Kelly and I discuss the status of the German fitness scene, which routines he has on a plane, how he hacks his sleep in hotel rooms and which valuable advice he received from professional surfer Laird Hamilton.


Show Notes

  • 01:00 – Kelly’s favorite words in German
  • 02:15 – Why Kelly loves German bread
  • 03:45 – On the development of the German fitness scene
  • 09:30 – Why the young generation of athletes is better equipped
  • 12:30 – Kelly’s methods for healthier traveling
  • 17:30 – How many hours do athletes need to sleep
  • 20:30 – Why Kelly loves the ice


  • “If you are buying bread that’s someone Oma made, that’s food, that’s fermented, that’s beautiful.”
  • “There is a generation of kids who’ve grown up power cleaning and swinging kettlebells.”
  • “We are not designed to get on an airplane and fly somewhere.”
  • “When I get off the plane, I don’t to go to the gym, I walk.”
  • “That beer is gonna mess up your sleep.”
  • “Our recommendation for athletes is 9 to 10 hours of sleep.”
  • “No phones in the bedroom.”


Gut Smashing

Flowgrade Show Episode with Mark Verstegen

Laird Hamilton

Kelly Starrett – Werde ein geschmeidiger Leopard

Perform Better Europe Website

Kelly Starrett

P.s: Do you have any physical suffering that you want to eliminate? Or do you simply want to lift your overall body performance to the next level? Biohacking provides a variety of tools to make you healthier, fitter and more powerful! Read more in my extensive 21-step guide to biohacking here.

Audio / Video, Biohacking, Podcast, Sleep

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