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The Ready State Podcast

Kelly Starrett & Juliet Starrett

A podcast about health, aging, fitness, recovery, nutrition, parenting, and living well, featuring conversations with leading experts, coaches, and thought leaders. Each episode brings warmth, humor, and real-world perspective to the conversation, turning expert insight into practical tools for building a stronger, more durable life — and living in your Ready State.

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  • 23 episodes
  • weekly
  • Avg 1 hr 4 min
  • English

Episodes 23

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  • Thursday · 34 min

    RECESS: Empty Nesting, Women's Pain Tolerance, a Youth Sports Myth & Two Years Inside the Starrett System

    View This Week's Show Notes Juliet and I are officially empty nesters. Both girls are launched, the bathroom is clean every morning, and we're figuring out what the next phase looks like. It rhymes with dusk bike rides, protein shakes for dinner, and a cereal bar in Marin we somehow didn't know existed until now. We also revisited one of our longest-running household debates: women's pain tolerance. An Instagram infographic claiming childbirth equals breaking 20 bones made the rounds and reignited everything. We cover what the McGill pain scale actually says, why medical research has failed women on pain, and the full story of my eardrum, which ends with blood in the ER and a pain scale I have never quite recovered from. From there we got into our book Outplay and the data shaping every youth sports conversation right now. The number everyone cites is that 70% of kids drop out of sport by age 13. A researcher on LinkedIn tried to find the primary source and came up empty. So did researchers at the Aspen Institute. So did everyone else. We unpack what the CDC data actually shows and why citation drift doesn't mean youth sports is fine. The biggest chunk of this episode is something I wanted to make sure we gave real time to: what two years of running the Starrett System has actually taught us. Most people coming into the program weren't working a coherent physical practice at all. They might have been doing some weight training or riding a Peloton, but nobody was hitting all three legs of the longevity triangle: strength, conditioning, and mobility. Nobody was sprinting. And a lot of people believed that the moment they felt discomfort, they should stop. Watching that shift has been one of the most rewarding things we've done. Member Lily gained 5.4 pounds of lean mass in eight months. Cole said he's craving training every day for the first time. The fall cohort starts September 8th. Early bird: $200 off at starrettsystem.com. What You'll Learn in This Episode Why the "70% of kids drop out of sports by age 13" statistic cited by the American Academy of Pediatrics and major sports governing bodies may have no verifiable primary source, and what the CDC and Aspen Institute data actually shows Why the claim that childbirth equals breaking 20 bones is a myth, and what the McGill pain scale says is actually more painful Why medical research has historically underserved women on pain, and how self-reporting skews the picture What two years of running the Starrett System revealed about what most people were actually missing in their physical practice Why having a strength practice, a conditioning practice, and mobility work are three separate things, and why most people were only doing one of them What the "longevity triangle" is and why most wellness and longevity conferences have almost no conversation about it How teaching people to train around injuries and physical limitations, rather than stop, has been one of the biggest shifts for Starrett System members Why the program's nutrition approach centers on abundance and eliminating nothing, and what happens when people who have been chronically underfueling start eating enough Key Highlights (00:00) Welcome to RECESS / Kelly and Juliet go officially empty nest (00:31) The bathroom story and Byron Katie's towel wisdom via Gabby Reese (03:19) Life as empty nesters: bike rides at dusk, protein shakes, cereal for dessert (04:43) Listener ask: send your best recipes for two (05:18) Women vs. men pain tolerance: the debate renewed (06:44) Kelly's eardrum story (08:57) McGill pain scale and Juliet's finger (11:11) Outplay: preparing families for youth sports (13:32) Pay-to-play, private equity, and the Norwegian youth sports model (16:26) The 70% dropout stat and its missing primary source (19:12) Starrett System: origin story from the YPO conference (26:48) Starrett System: member results and the September 8th fall cohort (30:41) Cereal bar in Marin and the great Raisin Bran debate (34:07) Wrap and early bird CTA

  • August 20 · 1 hr 27 min

    Building Resilience, Finding Clarity, and Staying Calm Under Pressure | Andy Stumpf

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush Andy Stumpf spent years navigating some of the most extreme environments imaginable as a Navy SEAL, but he says the hardest lessons he learned had nothing to do with combat. In this episode of the Ready State Podcast, Kelly and Juliet Starrett sit down with the retired SEAL Team Six operator, pilot, skydiver, and author of Drownproof to explore the mindset that helps people stay steady when life feels anything but that. From a chaotic military skydive gone spectacularly wrong to the emotional toll of divorce, Andy shares why the ability to "chunk" overwhelming challenges into the next manageable step has become one of the most valuable skills he's ever developed. Along the way, the conversation dives into self-talk, asking for help, ownership, leadership, flow state, and why resilience isn't about being fearless – but about learning to focus on what you can control when everything else feels out of control. Whether you're navigating a personal setback, leading a team, raising kids, or simply trying to build a more resilient mindset, this episode offers practical lessons for staying grounded, making better decisions, and keeping your head above water when the inevitable storms of life arrive. What You'll Learn in This Episode Why resilience is less about toughness and more about controlling what you can control How breaking overwhelming challenges into small, manageable steps can help you navigate almost any crisis The surprising role that self-talk plays in performance, confidence, and decision-making under pressure Why asking for help is one of the strongest leadership skills, not a sign of weakness How finding a healthy "flow state" can improve focus, reduce stress, and build long-term resilience through work, sport, or everyday life Key Highlights: (00:00) Intro & Andy's Background (05:15) Origin of "Becoming a Supple Leopard" (11:00) Backstory of "Drownproof" Title (17:49) Where We Learn Resilience & Life Skills (20:22) Breaking Tasks Into Small Chunks (23:12) Andy's Wild HAHO Jump Story (30:43) Everything Goes Wrong Mid-Air (37:52) Getting to Safety & Lesson From the Jump (43:04) How Divorce Was Harder Than SEAL Training (47:38) The Power of Self-Talk (49:11) Asking for Help as a Sign of Strength (54:32) After-Action Reviews, Accountability, & Leadership (54:34) Why 85% Quit BUD/S (58:14) The Chunking vs. Overwhelm Theory (1:00:00) Hell Week & the Psychology of Time (1:09:57) "It Takes Longer to Do It Wrong" (1:17:32) Writing Drownproof (1:20:38) BASE Jumping, Wingsuits, & Risk (1:23:44) Flow State, Not Adrenaline (1:31:23) The Sphere of Influence Exercise (1:33:32) Redirecting Negative Self-Talk (1:34:47) The Infinite Shelf: Money & Meaning Huge thanks to our sponsors, LMNT and Momentous.

  • August 13 · 31 min

    RECESS: Hiking the Haute Route, Thorne Sold to P&G, Kasia Niewiadoma's Historic Climb & GLP-1 Watch

    View This Week's Show Notes We're back from one of the most bonkers trips of our lives. Juliet and I just finished hiking the Haute Route, the classic alpine traverse from Chamonix, France to Zermatt, Switzerland, roughly 90 miles over 10 days with our daughters Georgia and Caroline. Caroline's senior trip. Years of mental infiltration paid off. Neither of us trained specifically for it. I spent the spring managing a torn ACL and calf. I skipped the surgery because we had this trip on the calendar, and I wasn't willing to miss it. Somewhere around day eight or nine on the trail, my knee actually started to feel better. That's the thing about movement as medicine: there's no substitute for the reps. The trip had other highlights. We've been telling Georgia since she was three that we would someday find wild Edelweiss in the Alps. On day four, crossing one of the high passes, she spotted a patch. She actually cried. It was one of the best moments of my life. We also dig into the news that Thorne, one of the most trusted names in supplement quality, has been acquired by Procter & Gamble for $3.8 billion, and why this deal raises real questions worth watching. Then there's the Tour de France Femme and Kasia Niewiadoma's historic climb on Mont Ventoux: 5.3 watts per kilo for 55 minutes. We talk about the coverage problem, the naming problem, and why this race deserves far more than it's currently getting. We close out with GLP-1 Watch: new data on cancer risk reduction, dementia, addiction disorders, and which grocery category is taking the biggest hit. Spoiler: it's chips. New episodes of The Ready State Podcast drop every Thursday. What You'll Learn in This Episode What the Haute Route is and why it's one of the great alpine treks in the world How Kelly completed 10 days of hiking in Switzerland months after tearing his ACL and choosing not to have surgery Why going uphill is easy and the downhill will humble you, and what "tissue exposure" means for how you prepare for a big adventure The story behind finding wild Edelweiss on a high alpine pass and why Georgia cried when she spotted it What Thorne's $3.8 billion acquisition by Procter & Gamble means for supplement quality, and what to actually watch for Why Kasia Niewiadoma's 5.3 watts per kilo for 55 minutes on Mont Ventoux is one of the most extraordinary athletic performances in recent memory What the current GLP-1 research shows about cancer risk, dementia, and addiction, and why all of it still needs to be taken with real caution Why where your GLP-1 is compounded matters and what the black market problem looks like Key Highlights: (00:00) Welcome back to RECESS, and a recap of the hippo attack episode and puppet theater (01:30) Introducing the Haute Route: Chamonix to Zermatt, and how Caroline's senior trip idea came to be (02:22) The scale of the Swiss Alps: glaciers, wildflower valleys, and a moonscape where a glacier used to be (02:41) Meeting hikers at the mountain hut who ask "Have you been training for this?" (03:12) The bonkers 8-hour day: two 10,000-foot passes, extreme terrain, and extreme views (03:50) The $500 Edelweiss bounty, day four on the trail, and Georgia's emotional discovery (05:51) Fit but not prepared for the downhill: what tissue exposure means and why the kneecaps paid the price (06:07) Kelly's "sprain plus": tearing his ACL and calf in February and deciding to skip surgery for this trip (07:38) Working the plan: movement, swelling management, and a knee that improved over 10 days of hiking (09:45) The family dimension: hiking as a unit of four, bird launchers, and the mountain bike trike side trip (10:50) Thorne acquired by Procter & Gamble for $3.8 billion: what it means for supplement quality (12:12) Why NSF Certified for Sport matters and the precedent of P&G's 2012 New Chapter acquisition (14:28) Tour de France Femme: Kasia Niewiadoma's historic climb on Mont Ventoux (17:40) The coverage problem: Peacock picking up halfway, and why this race needs Phil Liggett on the mic (18:53) What 5.3 watts per kilo for 55 minutes actually means (and why you should try your local bike) (19:47) GLP-1 Watch: grocery data from 150,000 households, chips down 10%, and yogurt on the rise (24:18) GLP-1 and cancer: Penn Medicine study, breast cancer data, and why these are still observational studies (25:53) GLP-1 and dementia: 40–70% lower risk across large studies, and what the mechanisms might be (25:56) The caveats: observational data, socioeconomic skew, compounding quality, and the black market problem (26:32) GLP-1 and addiction: alcohol, cocaine, nicotine disorders, and rewiring the brain's reward center (28:20) What are we living for: Caroline's college move-in, the river trip, and whether Kelly needs an ACL for ski season

  • August 6 · 1 hr 11 min

    Fitness Should Be FUN: Caleb Marshall on Joy, Inclusion & ACL Recovery | The Fitness Marshall

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush Movement doesn't have to feel like punishment to improve your health. In fact, Caleb Marshall believes the secret to staying active for life has far less to do with discipline – and far more to do with joy. In this episode of the Ready State Podcast, Kelly and Juliet Starrett sit down with the creator of The Fitness Marshall to explore why fun, play, music, and community may be some of the most overlooked ingredients for long-term health. Caleb shares how growing up feeling like he didn't fit into traditional fitness or dance spaces inspired him to build a radically inclusive movement community where people of every age, ability, body type, and experience level feel welcome. They also dive into the surprising psychology behind making fitness sustainable, why creating a judgment-free environment helps people move with more confidence, and how Caleb's devastating ACL injury reshaped his relationship with recovery, resilience, and trusting his body again. Whether you're someone who loves the gym, avoids it altogether, or simply wants to enjoy moving again, this conversation is a powerful reminder that the best exercises are often the ones you look forward to doing. What You'll Learn in This Episode Why joy, play, and fun are essential ingredients for long-term consistency in fitness How creating an inclusive, judgment-free environment helps people fall in love with movement The surprising mental health benefits of dance, rhythm, and being fully present in your body What Caleb's ACL recovery taught him about resilience, patience, and rebuilding trust in his body Why mastering the basics – instead of chasing the latest fitness trends – is still the most effective path to lasting health Key Highlights: (00:00) Intro & Guest Bio (03:53) Welcome to the Podcast (05:04) Caleb's Fitness Philosophy & Origin Story (10:07) Joy as a Health Strategy (14:09) Building Truly Inclusive Content (20:10) The Ready State Live Tour Story (23:05) Disarming People Through Non-Judgment (25:03) Buying Richard Simmons' Wardrobe (27:19) Origins of the Booty Army (29:49) How a Fitness Marshall Video Gets Made (34:56) Craziest Fan Moments: Zara Larsson & Sesame Street (38:20) Audience Size & Recognition (40:35) Tearing His ACL on Camera (41:47) The Psychology of Injury Recovery (50:37) Adapting to Seated Chair Workouts (52:17) Launching Active Booty (57:00) Balancing the On-Camera Persona with Real Life (1:00:57) Movement Practice & Training Routine (1:03:16) Staying Trend-Proof (1:05:50) Most Popular Videos Revisited (1:08:02) Infinite Shelf Recommendation (1:09:30) Closing Thoughts Huge thanks to our sponsors, Momentous and LMNT.

  • July 30 · 1 hr 4 min

    RECESS: Surviving a Zambezi Hippo Attack - Juliet Starrett's Extreme Whitewater World Championship Story

    Juliet and I have told pieces of this story over the years, but we've never sat down and told the whole thing from the beginning. This episode, I'm turning the tables and interviewing Juliet, because the full arc of how she ended up getting launched twelve feet into the air by a hippo on the Zambezi River is too good to tell any other way. It starts in the late 1990s, when Juliet was a D1 rower turned wilderness river guide in California: fit, competent on Class IV water, and completely unaware that a tryout on the Kern River was about to drop her onto one of the most storied women's extreme whitewater teams in the world. We're talking Kelly Califadich, Julie Munger, Beth Rippins, Sue Norman, Brooke Winger, Rebecca Rusch: true legends of the sport. Juliet was the youngest, the least experienced, and by Rebecca's nickname for her, the MEAT in the middle of the boat. What she had was athletic horsepower, the right mindset, and no real concept yet of what she'd signed up for. Winning nationals meant an all-expenses-paid trip to the Zambezi River in Zimbabwe for the 1997 World Championships. Two weeks of daily training in the Batoka Gorge: daily flips in Class V rapids, giardia, massive crocodiles between rapids, and a hundred-degree grueling hike in and out of the canyon every single day. Followed by a race they won. Then, because they'd budgeted a full month in-country, the team tacked on a five-day canoe safari at Mana Pools, Juliet's mom Janet included. Flat water. Wildlife. A chance to decompress. Emphasis on WILDlife. What Juliet describes about the moment of the hippo attack (the sound, the air, looking down into the open mouth of a four-thousand-pound animal) is something I still think about. And what she did in the seconds after hitting the water is the reason she's here to tell it. What You'll Learn in This Episode What it actually took to make a women's extreme whitewater World Championship team in the late 1990s — and why the word "extreme" mattered How high-volume rivers like the Zambezi differ from the Class IV whitewater most people have experienced, and why that gap is bigger than it sounds What two weeks of daily training in the Batoka Gorge looks like: the hike in, the carnage, the giardia, and what finally made the flipping stop Why hippos kill more people in Africa than almost any other large animal — and what makes their attacks so difficult to survive What Juliet's guide told the team in the safety talk before the canoe safari, and why the locals already knew not to be there The split-second decision Juliet made in the water after the attack — and why years of river guiding made the difference Why a lifetime of athletic competition and high-stakes environments still didn't prepare Juliet for this particular kind of fear What "primal terror" actually feels like, and how it's different from the adrenaline fear of running a dangerous rapid Key Highlights: (00:00) Kelly sets up the episode: an interview with Juliet about a story that shaped their life together (00:45) How they met at the Extreme Whitewater World Championships in Chile, including Kelly's infamous Class V swim (01:53) What made this sport extreme: Camel Cigarette sponsorships, helicopter carnage footage, and Class V rivers worldwide (04:28) Juliet's four World Championship venues: the Zambezi, Reventazon, Orange River, and Futaleufú (06:26) The legendary women's team: Kalafatich, Munger, Rippins, Norman, and Rebecca Rusch (09:07) Juliet's origin story: D1 rowing at Berkeley, chasing a tan, and becoming a wilderness river guide (12:01) The tryout on the Kern River and the Monday phone call that changed her life (15:08) Winning nationals means Zimbabwe: understanding high-volume rivers for the first time (21:18) Two weeks in the Batoka Gorge: daily flips, giardia, crocodiles, and finding the Nyaminyami (29:42) Winning the World Championship and the greatest French fries of Juliet's life (32:42) The Ready State Mobility Coach (32:47) The canoe safari plan: five days on the lower Zambezi at Mana Pools, with Janet, Juliet's Mom (36:31) Gary's safety talk: machetes, three guns, hippos, crocs, lions, and snakes (38:31) Days one and two on the river: crocodile wakes, hippo pods, and the Jumanji paddle bang (41:57) Hippo City or Hippo Bronx: the democratic vote that nearly cost Juliet her life (45:40) The attack: a sound like a gunshot, launched 12 feet into the air, and swimming for their lives (50:17) Stranded on a Cape Buffalo island, Tupperware canoe repair, and three silent days to the takeout (57:13) Juliet can't be beat at the "share an interesting fact" ice-breaker game (58:24) Primal fear and why Juliet will never do a canoe safari again (59:36) Reacting under extreme pressure, not freezing in the moment (1:02:33) Hippo shrine

  • July 23 · 1 hr 13 min

    Happy Athletes Perform Better: A Coach's Guide to Beating Performance Anxiety | Marin Lazic

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush Marin Lazic believes the best athletes aren't just physically prepared – they're mentally free to perform. But that flies in the face of how many of us were taught to think about high performance. In this episode of The Ready State Podcast, Kelly and Juliet Starrett sit down with the Australian Men's Olympic Water Polo team's Head Strength & Conditioning Coach to explore why fun, play, and psychological safety may be some of the most overlooked performance tools in sport. Drawing from his own experience as an athlete whose performance collapsed under stress, Marin shares how that moment completely reshaped his coaching philosophy. We dive into why reducing anxiety can improve movement, decision-making, and resilience, how breathwork and vision training are becoming part of elite athletic preparation, and why creating a culture where athletes genuinely enjoy the process leads to better long-term results. Whether you're coaching athletes, raising competitors, or simply trying to perform better under pressure, this episode offers a fresh perspective on building durable, high-performing humans. What You'll Learn in This Episode Why reducing stress and performance anxiety and creating psychological safety can unlock higher levels of athletic performance How fun, play, and positive team culture improve movement, resilience, and performance under pressure Why elite coaching extends beyond strength training to include recovery, mindset, and athlete well-being How breathwork, vision training, and movement quality help athletes perform at their best when it matters most Why the best coaches develop durable athletes who can stay healthy, adapt to setbacks, and perform consistently over time Key Highlights: (0:00) Intro & Meet Coach Marin Lazic (0:38) Marin's Background & Coaching Philosophy (0:58) Marin's Athlete Setback Story (8:16) The Stressful Moment That Changed Everything (9:13) How Stress Physically Tanks Performance (16:55) Evolving from Old-School to Modern Coaching (18:12) Happy Athletes Are Better Athletes (20:17) Entrenched Thinking in Sport (20:57) Finding a Head Coach Who Buys In (24:38) Making Fun a Performance Strategy (26:43) Pre-Game Warmup Games to Ease Performance Anxiety (27:08) Beating Serbia at the Olympics (29:27) Preparing for Paris Olympics (30:25) Six Weeks in Europe Pre-Game (32:39) Removing Decision Fatigue on Game Day (33:04) Quarterfinal Loss to USA in Shootout (34:24) The Physicality of Elite Water Polo (36:04) Wrestling, MMA, & Water Training Methods (43:21) Eye Training & Vision Work (47:19) Breath Work & Session Structure (48:18) Post-COVID Efficiency Approach (54:29) The Concept of the "Stoke Tank" (55:53) Being a "MacGyver" Coach on the Road (1:00:33) Coaching Influences: Peter Twist & Pavel (1:02:11) Losing Size, Gaining Water Strength (1:06:14) Dad of the Year & Bluey (1:09:56) Infinite Shelf: The Book Legacy (1:12:17) Where to Find Marin & Watch World Cup Huge thanks to our sponsors, LMNT and Momentous.

  • July 16 · 33 min

    RECESS: 200 Episodes, Kelly's Sledgehammer Incident, Klamath River Reset & A Modifiable Dementia Risk

    It's our 200th episode of RECESS, and Juliet and I are marking the milestone with laughs, a little blood, and a lot of gratitude. We look back at the last 50 episodes — we runs through the extraordinary lineup of women guests who've joined us, a powerhouse group that deserves more ears, and highlight one of our favorite recent episodes with John John Florence. Then yes, we have to address the incident. On the 4th of July, at the Marin County Fair, I picked up the child's sledgehammer, went a little too hard on the high striker, and the thing bounced back and opened up my head. A surgeon friend materialized to administer three staples and with zero blood on the white shirt, we were on our way back into the fair for fireworks. But it will go down in history as "the year that Kelly sledgehammered his head". From there, we get into the World Cup and give a long-overdue shoutout to the coaches and support staff doing the invisible, exhausting work that makes elite performance possible at that level. We also land on why Haaland wearing his mom's name on his jersey might be the coolest thing happening in sports right now. We just got back from a week on the Klamath River - no cell service, no Wi-Fi, days of being barefoot and sleeping under the stars. We were stoked to run into the Paddle Tribal Waters group on the river - a program reconnecting indigenous youth to their land through whitewater kayaking. Our bodies felt incredible. Our nervous systems got a full reset. We can't recommend fully disconnecting out in nature enough. And finally, we share a note we got from Jason Sacks (CEO of Positive Coaching Alliance, and prior TRS Podcast guest), who emailed us after reading an Ambush newsletter piece we ran on hearing loss and dementia risk — because hearing loss is the single biggest modifiable dementia risk factor. After getting his first hearing aid, Jason is here to say that the stigma around doing something about it needs to go. What You'll Learn in This Episode Why the women guests on RECESS over the last 50 episodes represent some of the most essential health and performance conversations in the feed What actually happens when Kelly takes a child's sledgehammer to the head at a county fair — and why zero blood ended up on the white shirt How elite coaching staffs manage travel, fueling, and real-time decision-making during the World Cup Why Haaland putting his mom's name on his jersey is about more than a jersey — and what mitochondria have to do with athletic potential What the removal of the Klamath River dams has made possible for salmon, ecosystems, and indigenous communities How the Paddle Tribal Waters program is using whitewater kayaking to reconnect lindegenous youth to their river Why a week barefoot on uneven terrain, off your phone, and sleeping outside resets your body and nervous system in ways daily training can't replicate Why hearing loss is the #1 modifiable dementia risk factor — outranking smoking, education, and depression — and how treating it can change everything Key Highlights: (00:00) Welcome back to RECESS and a milestone: 200 episodes (01:30) Kelly's pick: John John Florence, humility, and what makes a truly extraordinary athlete (02:20) Highlights from the last 50 episodes: the women guest lineup and why it matters that downloads drop when women are featured (04:10) Lisa's pick: Cesalina Gracie, training for Everest, and the unexpected controversy the episode sparked (05:00) The 4th of July high striker incident: one child's sledgehammer, three staples, and a surgeon who showed up to the fair (09:44) Kelly reads the actual text exchange from that night, including Kelly's medical self-assessment: "cut plus" (11:10) World Cup and a shoutout to the coaches and support staff doing the invisible work behind elite performance (14:45) Haaland's jersey, mitochondria inheritance, and why your mom is the reason you can suffer (16:47) Kelly's session with Rich Roll on his new Open Container format and what it looked like to problem-solve in real time with an elite athlete (20:06) The Klamath River: 300 miles of free-flowing water following the largest dam removal project in U.S. history (20:50) Paddle Tribal Waters: indigenous youth returning to the river through whitewater kayaking, two years in the making (22:29) Running into the group at camp, and what it feels like to watch teenagers discover a superpower (25:29) What a week on the river — barefoot, phone-free, sleeping outside — actually does to your body and nervous system (27:08) Bird Club, the initiation ritual, and a golden eagle with a seven-foot wingspan at ten feet off the windshield (29:30) Hearing loss as the #1 modifiable dementia risk, and a follow-up from podcast guest Jason Sacks on his first week with a hearing aid (32:54) Summer to-do list and send-off

  • July 9 · 1 hr 7 min

    The Mindset Behind Longevity, Injury Recovery, & Elite Performance | John John Florence

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush What does it take to stay at the top of your sport for decades – physically and mentally? In this episode of The Ready State Podcast, Kelly and Juliet Starrett sit down with three-time World Surfing Champion John John Florence to explore what it really means to play the long game. From recovering from multiple ACL tears to stepping away from competition at the peak of his career, John John shares the mindset shifts that helped him redefine success on his own terms. The conversation dives into everything from injury recovery and mental performance to fueling, training, and why learning to love the process matters far more than chasing outcomes. John John also opens up about trading the World Tour for life aboard a sailboat with his wife and son, where surfing remote waves, solving problems, and embracing adventure have become the next chapter of his journey. Whether you're an athlete, parent, or simply someone trying to build a more meaningful life, this episode is packed with timeless lessons on resilience, intentional living, and finding fulfillment beyond achievement. What You'll Learn in This Episode Why playing the long game leads to better performance, longevity, and fulfillment How to recover mentally after setbacks, injuries, and unexpected detours Why learning to love the process creates more sustainable success than chasing outcomes The surprising nutrition and recovery changes that helped John John perform at his best How family, adventure, and purpose can redefine success beyond competition Key Highlights: (0:00) Intro & Episode Preview (0:40) Meet John John Florence (3:47) Intro to The Long Game (4:39) Post-Championship Depression & Loving the Process (7:25) When You Win Your First World Title (11:26) Where in the World: Sailing in Panama (12:01) The Vela Docuseries (14:21) Surfing Remote Waves & the Journey to Get There (16:43) Raising a Kid on a Boat & Problem Solving (20:49) ACL Injuries: The Mental Side of Serious Setbacks (25:52) Daily Routine, Breathwork, & Warmup Habits (35:15) The Warmup Ritual and Mind-Body Connection (39:30) Fueling: The Biggest Performance Gap (40:45) Comp-Day Nutrition & Gels in the Lineup (43:00) Deciding to Step Away from the Tour (47:44) Burnout, Back-to-Back ACLs, & Body Listening (54:37) Working with Mental Performance Coach Dr. Mike Gervais (1:00:16) Visualization & the 2024 Lowers World Title Clinch (1:03:27) How His Son Grounded Him Before the Final (1:04:16) Infinite Shelf: Name of the Wind by Patrick Rothfuss (1:05:26) What's Next: Waves, Boat Repairs, & Closing Thoughts Huge thanks to our sponsors, Momentous and LMNT.

  • July 2 · 34 min

    RECESS: Kate Courtney's Road Cycling Takeover, Surgery Nutrition, Fueling Elite Athletes, and the Coffee Wars

    In this episode of RECESS, Juliet and I open with a massive shoutout to local legend Kate Courtney — who, after winning mountain biking world championships, the Leadville 100 record, and a long course world title, has now casually taken over road cycling too. We also get into something that came up close to home: Juliet watched the Barceloneta men's water polo team — European Champions League winners — practice on virtually no food or water, which opened up a real conversation about how you change deeply embedded fueling habits in elite sport. Spoiler: athletes have to feel the difference themselves. Then we dig into surgery nutrition — a topic that affects way more people than elite athletes. Muscle loss after orthopedic surgery runs about 1% per day, with up to 18% loss in the quads and hamstrings within six weeks. We break down protein timing, pre-surgical carbohydrate loading, and how to protect your body going in and coming out. Plus: Kelly's ACL and "sprain plus" knee update, Haute Route hike prep, and an ongoing domestic dispute about whether Stumptown Holler Mountain is the peak of human coffee achievement or just the beginning of the search. New episodes of The Ready State Podcast drop every Thursday. What You'll Learn in This Episode Why Kate Courtney's move from mountain biking to road cycling is one of the most remarkable athletic pivots happening in sport right now How intra-session carbohydrate fueling is changing across elite sports, and why winning teams are often the hardest to convince to change What the research says about muscle loss after orthopedic surgery: up to 1% per day and 18% loss in six weeks Why protein needs jump to 1.2–2g per kilogram of bodyweight in the pre- and post-surgical window How consuming ~50g of carbohydrates two hours before surgery may reduce post-surgical insulin resistance by 50% Why "three limb training" matters during recovery and why you can't just wait for healing to happen How Kelly is rehabbing a torn ACL, MCL, high-grade fibular sprain, torn calf, and two menisci, and still calling it a "sprain plus" What the Haute Route from Chamonix to Zermatt demands physically, and how Kelly is prepping for 10 days of mountain hiking Key Highlights: (00:00) Welcome back to RECESS; Kate Courtney shoutout — local legend, mountain biking world champion, and now national road cycling champion (01:30) How Kate Courtney broke the factory racing model, started her own team, won Leadville 100 with a course record, and took the long course world championship, and most recently the US National Road Championship (04:43) The mutant athlete era: Kate, Pauline Ferrand-Prévot, Puck Pieterse, and why cyclists switching disciplines is making the sport more exciting than ever (06:00) Water polo and intra-session fueling: watching the Barceloneta European champions practice under-fueled, and a conversation with Heather Petri about how far sport nutrition has come (07:50) How you actually change fueling dogma in elite sport: showing athletes the data, letting them feel the difference, and why winning teams are hardest to convince (08:25) Intra-session carb targets across sports: from 30–50g for recreational athletes to 100g+ per hour for elite endurance, and what the Tour de France taught us about gut training (16:40) Kids and fueling: why youth athletes are chronically under-fueled and what parents can do about it (17:30) The coffee wars: Stumptown Holler Mountain vs. the challengers — Monmouth, Kimbo, Doma Roasters Chronic, and the Aeropress experiment (21:10) Haute Route prep: hiking Chamonix to Zermatt, 10 days, 8–10 hour hiking days, and how Kelly is training his "sprain plus" knee for the Alps (26:55) Kelly's injury breakdown: torn ACL, torn MCL, high-grade fibular sprain, torn calf, both menisci — and why he chose to delay ACL repair to make the trip (28:00) Surgery nutrition: the research on muscle loss post-orthopedic surgery, why protein needs spike, and the pre-surgical carbohydrate timing window (31:20) Can we challenge the "nothing by mouth" pre-surgery protocol? Liquid carbohydrates, glucose boluses, and protecting muscle mass before you go under (33:55) Wrap-up, Happy 4th of July, and thanks for listening

  • June 25 · 1 hr 23 min

    The Science of Stress, Safety, & Nervous System Regulation | Dr. David Rabin

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush What if the key to better sleep, recovery, focus, and lasting behavior change isn't another productivity hack – but feeling safe in your own body? In this episode, Kelly and Juliet Starrett sit down with psychiatrist, neuroscientist, and Apollo Neuroscience co-founder Dr. David Rabin to explore the hidden role the nervous system plays in stress, learning, trauma, performance, and recovery. Drawing on more than two decades of research, Dr. Rabin explains why modern life keeps us trapped in a state of chronic overstimulation – and how that affects sleep, resilience, chronic pain, emotional health, and our ability to learn. They also dive into the science of the vagus nerve, heart rate variability, fear extinction, human connection, and simple tools that help us feel safer, calmer, and more adaptable. What You'll Learn in This Episode Why feeling physiologically safe is the foundation for learning, healing, and peak performance How chronic stress affects sleep, recovery, immunity, and the body's ability to function The difference between top-down thinking and bottom-up nervous system regulation Why touch, movement, music, breathwork, and human connection are powerful tools for reducing stress How modern technology and constant stimulation may be making us less resilient, less focused, and less connected Key Highlights: (0:00) Intro: Gen Z Cognitive Regression & Technology Warning (0:37) Meet Dr. David Rabin: Psychiatrist & Apollo Neuroscience Co-Founder (2:20) Bottom-Up vs. Top-Down Learning (4:41) The Neuroscience of Learning and Safety (7:06) Maslow's Hierarchy and Physiological Safety (12:27) The Role of Touch as Our First Language (18:47) The Vagus Nerve: Governor of Rest and Recovery (27:32) Apollo Wearable: Activating Safety in Seconds (29:07) Kelly's Sleep-Anywhere Superpower & Sleep Science (33:08) Belief, Biology, and the Dream Catcher Story (41:06) The Amygdala as a Contrast Detection Center (47:35) PTSD as a Learned Fear Disorder (56:14) What Apollo Actually Does and How It Works (1:04:26) Apollo + Oura Ring Sleep Study – 1,000+ People, 3 Years (1:12:49) Managing Overstimulation in a Tech-Driven World (1:14:53) Smartphone Addiction and Misdiagnosis of ADHD (1:16:12) Book Highlights and Education System 50 Years Outdated (1:18:19) AI Should Not Replace Human Teaching and Healing (1:20:28) Infinite Shelf: The Four Agreements by Don Miguel Ruiz (1:23:13) Closing Thoughts Huge thanks to our sponsors, LMNT and Momentous.

  • June 18 · 29 min

    RECESS: GLP-3s, College ROI for Women, Fake Fitness Influencers, and the Existential Dread of Liminal Spaces

    Welcome back to RECESS — our bi-weekly look at what we’re learning, trends we’re seeing in the health and fitness space, and how we’re building more play into real life. The fitness industry is facing its biggest shake-up yet, and it's coming from a syringe. In this episode of RECESS, we cover a lot of ground: from Caroline's high school graduation and a wild weekend of sports (Knicks championship! Water polo! World Cup!) to the questions keeping health and fitness professionals up at night. The centerpiece of this episode is a candid conversation about GLP-1, GLP-2, and the newly trialed GLP-3 drug Retatrutide — and what near-30% body weight loss results mean for the future of personal training, nutrition coaching, and the entire weight loss industry. Is weight loss about to become a purely medical intervention? And if so, what does that mean for coaches, trainers, and wellness brands like ours? We also take on a viral debate about AI-generated fitness influencers crowding out real coaches on social media, break down the data on whether women should skip college in the age of AI (spoiler: the numbers say no), and share our take on Backrooms, the buzzy horror film directed by a local kid who built the concept as a high schooler. If you've ever felt the existential dread of liminal spaces, this one's for you. What You'll Learn in This Episode Why Caroline Starrett's observation that "muscles are the new skinny" might be the most important trend call in fitness right now How GLP-3 drug Retatrutide achieved nearly 30% average body weight loss in Phase 3 trials, and what that means compared to Ozempic and ZepBound What happens to the fitness industry if weight loss becomes a purely pharmaceutical intervention The hidden dangers of GLP-1 drugs: muscle and bone mass loss, weight regain after stopping, and the return of extreme thinness culture Why AI-generated fitness influencers are getting millions of views while real coaches struggle for reach, and what to do about it The data behind college ROI for women: why the gender pay gap and VC funding stats make a compelling case for staying in school Why the most successful female founders (Rent the Runway, Stitch Fix, 23andMe, Tory Burch) share one thing in common A local director's Backrooms, worth seeing even if you hate horror Key Highlights: (00:00) Welcome back to RECESS; Caroline's high school graduation and becoming (almost) empty nesters; the "open nest" philosophy (01:50) A massive weekend of sports: Knicks championship, Stanley Cup, World Cup, water polo tournaments, and shoutouts to Cal athletes competing in European club championships (05:35) The viral Canadian coach's Instagram post: AI-generated fitness influencers vs. real coaches, the algorithm problem, and a defense of making content that's actually fun (07:45) Why real coaches deserve your engagement: the difference between AI-driven content and educators who've spent years building free resources (11:17) College ROI debate: a prominent female entrepreneur suggests skipping college; Juliet and Kelly push back with data — 65–75% higher lifetime earnings for college grads, and the gender pay gap closes with education (16:00) Female founders and elite credentials: why the women who actually break through in VC-backed startups almost universally have top-tier degrees; notable examples and one cautionary tale (18:00) Caroline's insight: "muscles are the new skinny" — when anyone can change their body composition with a GLP drug, muscle becomes the differentiator (19:29) Breaking down the GLP-3 trial results for Retatrutide: 70+ lbs average loss, nearly 30% body weight reduction, and how it compares to GLP-1 and GLP-2 drugs (20:40) How GLP drugs are splitting the fitness industry: some coaches relieved, some threatened, and the legacy weight loss brands already pivoting (22:45) The dark side: muscle and bone mass loss, Hollywood's return to extreme thinness, and what happens when people stop taking the drugs without changing their habits (27:00) The message that still matters: muscle is your longevity organ; building a body for adventure; why GLP drugs and strength training aren't mutually exclusive (27:29) Backrooms the movie: local Marin School of the Arts alum director Kane Parsons, and why this creepy-beautiful film is worth your time even if you're not a horror fan (29:10) Wrap-up and thanks for listening

  • June 11 · 1 hr 32 min

    The Future of Youth Sports: Building Stronger, Healthier, & More Durable Athletes | Jack Brown

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush “Strength training will make swimmers slow.” “Water polo players should stop lifting before big competitions.” "Young athletes just need more time in the pool.” These ideas have shaped aquatic sports for decades… but what if they’re actually holding athletes back? In this episode of The Ready State Podcast, Kelly and Juliet Starrett sit down with strength and conditioning coach Jack Brown, founder of Aqua Strength Performance, to challenge some of the biggest myths in swimming and water polo. Drawing from his own experience as an injured athlete and years spent coaching everyone from middle school beginners to Division I athletes, Jack explains why strength training may be one of the most overlooked tools for improving performance, reducing injuries, and helping athletes stay in the sport longer. The conversation goes far beyond the weight room. Jack shares why sprinting, jumping, mobility work, sleep, nutrition, and recovery are essential pieces of athletic development—and why many youth athletes are training harder than ever while missing the fundamentals that matter most. Whether you're a swimmer, water polo player, coach, or parent of a young athlete, this episode offers a fresh perspective on what it really takes to build stronger, healthier, and more resilient competitors. What You'll Learn Why strength training doesn't make swimmers and water polo players bulky or slow – but more resilient and powerful Why sprinting, jumping, and strength work belong in every athlete's development plan How strength and conditioning can reduce injury risk and improve long-term athletic durability Why sleep and nutrition may have a bigger impact on performance than adding more training volume What parents should look for in a quality youth strength and conditioning program Key Highlights (0:00) Common myths about strength training for aquatic athletes (0:28) Jack Brown’s Story and Finding His Path (7:20) Building Aqua Strength and identifying a gap in youth sports (10:33) Why swimming and water polo have resisted strength training (15:13) What parents should look for in a youth S&C program (22:01) The importance of sprinting and jumping for athletic development (26:26) Creating a gym culture athletes enjoy (34:08) Bone health and loading for aquatic athletes (35:18) Why strength training prepares athletes for college sports (43:34) What “strength and conditioning” actually means (52:44) Red flags in youth sports programs (56:10) Training volume, overuse, and recovery (1:01:35) Sleep, screen time, and athlete responsibility (1:06:21) Myth #1: Strength training makes swimmers slow (1:07:46) Myth #2: Athletes should stop lifting during a taper (1:16:00) Myth #3: You need a sport-specific strength coach (1:22:53) The future of aquatic athlete development (1:28:16) Infinite Shelf recommendation Huge thanks to our sponsors, Momentous and LMNT.

  • June 4 · 28 min

    RECESS: Cancer Shaming, Youth Sports Nutrition, and NARP Moms

    Welcome back to RECESS — our break from the serious stuff to talk about what we’re learning, what’s making us laugh, and how we’re building more play into real life. In this episode, we talk about everything from terrible coffee decisions and animal attack close calls to youth sports nutrition, cancer shaming in the wellness world, and the Enhanced Games. We also discuss why parents may be unintentionally under-fueling their young athletes, the growing divide between personal health optimization and public health, and a new term we can’t stop thinking about: NARP Moms. Along the way, we reflect on Caroline’s graduation week, the challenges of raising healthy athletes, the strange culture surrounding performance enhancement in sports, and why compassion—not blame—should guide conversations about health and disease. What You'll Learn in This Episode Why Kelly’s coffee experiments nearly caused a household revolt Our take on the Enhanced Games and what they say about the future of sport Why “cancer shaming” is becoming a troubling trend in wellness culture What Juliet learned from being diagnosed with cancer at 19—and again later in life The difference between personal health optimization and public health Why many young athletes are dramatically under-fueled How “NARP Moms” might be affecting their kid's sports performance Why carbs are still king for growing athletes What fewer kids reading books could mean for the next generation Reflections on parenting through graduation season Key Highlights: (00:00) — Welcome back to RECESS (00:30) — Juliet’s latest near-animal attack and Kelly’s divorce-worthy coffee experiments (02:52) — Caroline’s signing day and graduation season reflections (05:04) — The Enhanced Games: spectacle, performance, and the future of sport (11:39) — Follow-up on nicotine pouches and European bans (14:12) — Zach Coen and cancer shaming in the wellness community (16:20) — Juliet’s experience as a two-time cancer survivor (18:18) — Brad Ludden and First Descents (18:55) — Why blaming people for cancer is dangerous and misguided (20:28) — Introducing the “NARP Mom”, Shannon Mendez (22:08) — Why youth athletes need dramatically more calories than adults (24:45) — Carbs, under-fueling, and sports performance (25:45) — Soman Chainani's new book, Young World — and how the data shows that fewer kids are reading books (27:33) — Graduation week and sending another kid off to college

  • May 28 · 1 hr 56 min

    How Breathing Shapes Sleep, Stress, Performance, & Longevity | Patrick McKeown

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush In this episode of The Ready State Podcast, breathing expert Patrick McKeown joins Kelly and Juliet Starrett for a mind-expanding conversation about something you do 20,000 times a day but probably haven’t thought deeply about: your breath. From asthma and anxiety to sleep quality, athletic performance, focus, and recovery, Patrick explains why the way you breathe may be quietly shaping nearly every aspect of your health. The conversation dives into the surprising science of CO2 tolerance, why most people are chronically over-breathing, and how simple shifts – like nasal breathing, breath holds, and slowing your exhales – can dramatically change your nervous system and performance. Patrick also breaks down why women experience breathing and sleep differently than men, how poor breathing affects kids’ development and behavior, and why many sleep disorders may be going undiagnosed. Most importantly, this episode is packed with practical tools you can start using immediately – whether you’re trying to sleep better, feel calmer, improve endurance, or simply function better under stress. What You'll Learn in This Episode Why most people are chronically over-breathing and how it impacts stress, sleep, and performance How nasal breathing and CO2 tolerance can improve endurance, recovery, and focus The surprising connection between breathing patterns, anxiety, panic attacks, and nervous system regulation Why women experience sleep-disordered breathing differently than men, especially during menopause How mouth breathing in children may affect sleep, behavior, facial development, and long-term health Key Highlights: (0:00) Intro: Men vs. Women in Breathing & Sleep (0:22) Patrick McKeown: Breathing Expert & Founder of Oxygen Advantage (2:46) Kelly's History with Asthma & Breathing (10:39) Exercise-Induced Asthma & Hyperventilation (15:32) The BOLT Score Explained (17:00) The Science of CO2 & Oxygen Delivery (23:59) Kipchoge’s Closed-Mouth Marathon (28:01) Women’s Breathing, Hormones & Sleep (32:21) Why Women Get Misdiagnosed in Sleep Studies (34:46) The Hidden Sleep Disorder Affecting Women (38:07) Breathing Practices for Brain Health (44:31) Dysfunctional Breathing & Mental Health (46:05) Panic Attacks, CO2 & the Paper Bag (1:04:38) Falling Asleep Faster with Breathwork (1:12:54) Breathing Warmups for Athletes (1:20:51) Mouth Breathing & Facial Development (1:33:43) Children, Sleep & ADHD (1:44:55) Breath Holds, Altitude & Hematocrit (1:54:09) Infinite Shelf & Glymphatic Breathing Huge thanks to our sponsors, LMNT and Momentous.

  • May 21 · 30 min

    RECESS: Juliet & Kelly Starrett on Social Connection, School Recess Guidelines, Rachel Entrekin’s Self-Talk, and Prom Maxxing

    Welcome back to RECESS — our weekly break from the serious stuff to talk about what we’re learning, what’s making us laugh, and how we’re building more play into real life. In this episode, we unpack why social connection may be the single biggest predictor of healthy aging and longevity, reflect on new pediatric guidelines pushing for more school recess, and talk about how adults desperately need more play too. We also dive into Rachel Entrekin’s mindset during her historic Cocodona 250 win, Kelly’s emotional experience eulogizing his mom, and the rise of “prom maxxing” — and why it gives us the ick. What You'll Learn in This Episode Why social connection may matter more than anything else for longevity How play and movement create stronger communities and healthier adults Why the American Academy of Pediatrics says recess is not optional Rachel Entrekin’s powerful self-talk strategy during her record-setting ultramarathon What Kate Courtney’s career shift teaches about identity and reinvention Why “third places” like gyms, clubs, and community spaces matter so much Juliet and Kelly’s thoughts on “prom maxxing” and modern parenting culture What Kelly learned from giving the eulogy at his mother’s memorial Key Highlights: (00:00) — Welcome back to RECESS (00:40) — Kelly reflects on eulogizing his mom (02:52) — Travel, burnout, and speaking at a longevity conference (04:06) — Why adults need more play and movement (05:43) — The Harvard Longitudinal Study and the importance of social connection (06:18) — The “Six Points of Connection” and building real community (10:15) — Kate Courtney, identity shifts, and elite performance (12:33) — New school recess guidelines from the American Academy of Pediatrics (15:23) — Why adults need recess too (17:23) — Rachel Entrekin’s self-talk during her historic Cocodona 250 win (21:01) — “Happy to be here” vs. competing to win; Tia Toomey's Champion's Mindset (24:00) — Prom maxxing, parenting culture, and losing the plot (29:02) — What we’re living for right now

  • May 14 · 1 hr 13 min

    Dr. Jeffrey Bland, Father of Functional Medicine, on Inflammation and Longevity

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush What if the biggest thing holding your health back isn’t what you’re doing, but how you’re thinking about it? Most of us have been trained to see the body in silos: diagnose the problem, treat the symptom, move on. But what if that model is missing the bigger picture? In this episode of The Ready State Podcast, Dr. Jeffrey Bland – widely recognized as the father of functional medicine – joins Juliet and Kelly Starrett to unpack a more complete, systems-based approach to health. From a simple (and surprisingly accessible) blood test that can reveal your inflammatory status, to the real role of inflammation as both a healing response and a hidden driver of chronic disease, this conversation challenges everything you thought you knew about “being healthy.” Dr. Bland also shares the deeply personal story that reshaped his entire career and led him to question conventional medicine’s focus on downstream symptoms instead of root causes. You’ll walk away understanding why everyday choices – like sugar intake, sleep, stress, and even your sense of self-agency – play a far bigger role in longevity than most people realize. Because at the end of the day, health is something you actively create. What You'll Learn in This Episode Why chronic inflammation is both a healing response and a hidden driver of disease How a standard blood test (CBC) can reveal your body’s inflammatory state The difference between treating symptoms vs. addressing root causes (upstream vs. downstream health) Why your body is a system – and not a set of isolated problems to fix How everyday habits like sugar intake, stress, and sleep quietly accelerate aging Key Highlights: (0:00) Intro & Teaser Clips (0:35) Introducing Dr. Jeffrey Bland, Father of Functional Medicine (3:11) Dr. Bland Joins the Show / Earth Day Connection (3:50) How Dr. Bland's Career Began in 1970 (7:33) What's Most Urgent for People to Understand About Health Today (9:13) Systems Thinking vs. Siloed Medicine (12:43) A Seismic Life Event That Changed Everything (15:19) Finding Purpose After Tragedy — The Birth of a Mission (17:35) Origins of the Term "Functional Medicine" (19:03) Functional Medicine in The Lancet — 1874 (31:15) Understanding Good vs. Chronic Inflammation (38:30) The Ibuprofen Epidemic in Youth Athletes (39:59) The Functional Medicine Model: Antecedents, Triggers & Mediators (42:47) Big Bold Health & Testing for Inflammaging (43:33) The CBC with Differential — A $6 Test Everyone Already Has (45:08) The SIRI Index — Calculating Your Inflammatory Status (46:25) Immune Cells Renew Every 90–120 Days (56:03) The 850-Person Clinical Trial on Food & Immune Health (56:56) Tartary Buckwheat — A 3,500-Year-Old Immune Superfood (1:02:57) The Healthcare System Isn't Working — A Seismic Change Is Coming (1:08:13) Rapid Fire: Blue Zones & Eating a Rainbow of Polyphenols (1:09:47) The #1 Lever for Aging Well — Starting With How You See Yourself (1:10:56) Where to Find Dr. Jeff Bland & Closing Thoughts Huge thanks to our sponsors, Kreatures of Habit, LMNT, and Momentous.

  • May 8 · 33 min

    RECESS: Juliet & Kelly Starrett on NCAAs, Healthy Aging, Dean Potter, and the Meowfia

    Welcome to the first episode of RECESS, a new, more personal series from us, Juliet and Kelly Starrett. In these shorter, looser conversations, we’re pulling back the curtain on what’s going on in our lives, what we’re learning, what’s making us laugh, and what we’re thinking about across health, movement, longevity, performance, parenting, and everything in between. In this episode, we talk about Kelly’s experience coaching Cal Women’s Water Polo at the NCAA championship and what it’s like to compete at that level. We unpack the “bronze medal mindset” and some of the biggest lessons we’ve learned from elite sport. We also dive into the Dean Potter documentary and reflect on our own experiences in 90s extreme sports culture. Plus, we share why we’re concerned about nicotine being normalized in wellness and what stood out to us at the Stanford Healthy Aging Conference. And of course, we get into some lighter moments—including Kelly’s definitely-not-a-cat-group: the Meowfia. What You'll Learn in This Episode Why we’re still debating whether Kelly is in a cat group What Kelly learned from coaching at the NCAA championship How we think about loss, silver medals, and the bronze medal mindset Why the Dean Potter documentary hit close to home for us Why we’re concerned about nicotine products in wellness culture What stood out to us at the Stanford Healthy Aging Conference How we’re processing our youngest daughter’s senior-year milestones Key Highlights: 00:00 — Why we’re starting RECESS 01:17 — The Meowfia, taco cat, and the funny-off 03:15 — Bringing fun back into health and longevity 03:58 — Kelly’s reflections from the NCAA women’s water polo championship 09:03 — Losing gold, winning silver, and the bronze medal mindset 13:51 — Red Vines, fat-free diets, and 90s athlete nutrition 17:24 — Dean Potter, Dark Wizard, and extreme sports culture 22:45 — Nicotine pouches, health washing, and wellness influence 27:34 — Our biggest takeaways from Stanford Healthy Aging 29:02 — Strength training, creatine, isometrics, and old cat syndrome 32:28 — Parenting, graduation, and figuring out how to cook for two

  • April 30 · 1 hr 24 min

    How Constraints Boost Creativity, Focus & Performance | David Epstein

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush In this episode, David Epstein explores a powerful idea: constraints don’t limit us – they make us better. Drawing from his book Inside the Box, he explains why too much freedom often leads to overwhelm, indecision, and worse outcomes. Whether it’s creativity, productivity, or everyday decisions, we perform better when we narrow the field and work within clear boundaries. Through stories – from failed tech startups with too many ideas to elite performers who thrive under restrictions – he shows how constraints help us prioritize, think differently, and follow through. Even creativity, he argues, doesn’t come from endless freedom, but from being boxed in just enough to spark better solutions. If you’ve ever felt stuck, scattered, or overloaded with choices, this episode offers a simple reframe: you don’t need more options – just better constraints. What You'll Learn in This Episode How constraints improve creativity, focus, and performance Why too much choice leads to overwhelm and worse decisions Why creativity thrives with fewer options How distractions are training your brain to lose focus Why doing less often leads to better results Key Highlights: (0:00) Intro – Constraints, Overwhelm, and Why This Matters (3:37) Meet David Epstein (6:19) From Range to Constraints (8:18) The Dizziness of Freedom (12:05) The Creativity Myth (14:04) The Green Eggs and Ham Effect (16:32) Constraints-Led Approach Skill Learning (19:38) Futsal & Constraints in Sport (21:16) The General Magic Story (32:53) HARKing in Science (51:51) Think Slow, Act Fast (55:57) Creativity vs. Originality (1:00:26) Constraints in Parenting (1:10:19) Commitment Devices (1:16:06) Make Your Commitments Visible (1:16:52) Reclaiming Your Attention (1:21:49) Book Recommendation & Closing Huge thanks to our sponsors, LMNT, Momentous, Vitality, and Kreatures of Habit

  • April 16 · 1 hr 18 min

    How to Stay Sharp, Creative, and Focused in the Age of AI with Steven Kotler

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush What happens when human biology collides with exponential technology? In this wide-ranging and deeply relevant conversation, Steven Kotler – NYT best-selling author and founder of the Flow Research Collective – joins The Ready State to unpack how AI, information overload, and rapid technological change are reshaping the way we think, work, and live. Steven breaks down the growing mismatch between our ancient brains and today’s hyper-accelerated world – and why it’s leading to burnout, fractured attention, and loss of meaning. But this isn’t a doom-and-gloom conversation. Instead, he offers a powerful reframe: the future belongs to those who can harness flow, think creatively, and collaborate at scale. From practical strategies for using AI without losing your cognitive edge… to why attention is your most valuable currency… to how group flow may be the key to solving humanity’s biggest challenges, this episode is both a wake-up call and a roadmap. If you’ve ever felt overwhelmed, distracted, or unsure how to keep up in today’s world, this conversation will change how you think about performance, purpose, and possibility. What You'll Learn in This Episode Why our brains are overwhelmed – and the hidden chain reaction leading to burnout and identity collapse How AI can either enhance your thinking… or quietly erode your cognitive abilities The role of flow state in boosting creativity, productivity, and long-term resilience Why attention is the real battleground of the modern world – and how to train it How “group flow” and cooperation at scale may be the key to thriving in the future Key Highlights: (00:00) Intro & Teaser: The AI Attention Warning (02:56) Meet Steven Kotler & We Are As Gods (04:18) The World Is 286% Faster Than in 2012 (05:29) Global vs. Linear: How Our Brains Fell Behind (11:59) Understanding Cognitive Load & Information Overload (14:17) Exponential Leadership Syndrome Explained (14:53) The Chain: Overload, Burnout, & Identity Collapse (17:36) When Is AI Helping vs. Making Us Weaker? (18:49) The Brain Predicts the Future to Save Calories (23:54) Cognitive Offloading: The Real AI Problem (26:00) Rule #1: Always Do Your Thinking First (28:37) Interoception as the Antidote to AI Overuse (38:35) What Is Flow State? The Full Breakdown (39:07) Flow Makes You 500% More Productive (40:48) Why AI Can't Do Lateral Thinking (But Humans Can) (43:57) The Key To Maximum Creativity (46:05) You Need Better Personal Filters – Here's Why (51:48) The Human Attention Span Is Now 3 Seconds (52:35) Match Your Screen Time with Meditation Time (57:51) Challenge & Friction Are Features, Not Bugs (58:40) The Challenge-Skills Balance and Flow Triggers (1:02:24) Rethinking Work: Creation vs. Survival (1:08:39) The Killer App of the 21st Century: Cooperate at Scale (1:13:02) Master Group Flow to Thrive in the AI Age (1:15:23) Infinite Shelf & Where to Find Steven Kotler Huge thanks to our sponsors, LMNT, Momentous, Vitality, and Kreatures of Habit

  • April 2 · 1 hr 46 min

    Cesalina Gracie on Self-Belief, Women’s Safety, and Staying Calm Under Pressure

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush Imagine standing near the summit of Mount Everest during its deadliest season while battling the internal voice that tells you to turn back. Cesalina Gracie joins Kelly and Juliet Starrett for a powerful conversation about resilience, self-belief, and staying calm under pressure. Drawing on lessons from Brazilian Jiu Jitsu, Everest, and her work in women’s safety, Cesalina offers a grounded perspective on mindset, preparation, and performing when it matters most. In this deep dive, Cesalina shares her unique upbringing in the legendary Gracie family and how she translated those martial arts lessons into a successful summit of the world's highest peak. You will learn about the psychological traps of self-sabotage and how to reframe your internal dialogue to build unwavering self-belief. Cesalina explains why the mind-body connection is the most powerful tool you possess for navigating both the mats and the mountains. The conversation also covers vital practical skills from Cesalina's Modern Woman Safety System. From navigating Ubers and elevators to setting firm boundaries in social settings, this episode is packed with actionable advice for women to move through the world with more confidence and awareness. Whether you are an athlete, a parent, or someone looking to sharpen your mental edge, Cesalina's insights on faith and preparation offer a roadmap for personal growth. What You'll Learn in This Episode Why self-belief is built before the moment that tests you The dangerous pattern of self-sabotage — especially in high-achieving women How jiu-jitsu teaches you to stay calm under pressure and find solutions What surviving Everest reveals about fear, decision-making, and mental strength Why asking “What else is possible?” can change everything The reality of violence against women — and why awareness matters Simple, actionable strategies to reduce vulnerability in everyday situations How posture, voice, and presence impact how others perceive you Why freezing is the default — and training creates options The connection between physical practice, emotional resilience, and confidence Key Highlights: (0:00) Welcome to the Ready State Podcast (3:15) Healing through women empowerment workshops (8:40) Identifying and stopping self sabotage (13:50) Growing up in the Gracie family dynasty (19:15) The true mission of Brazilian Jiu Jitsu (24:40) Why physical connection and play matter (30:10) Using leverage and strategy in life (36:55) The transition from the mats to the mountains (43:20) Training for Everest in seven weeks (49:45) Mental toughness under extreme stress (55:30) Crossing the Khumbu Icefall ladders (1:01:10) Survival mindset and the death zone (1:07:45) A lesson in self sabotage at 8000 meters (1:14:20) The importance of betting on yourself (1:21:05) Why we need specific training for women's safety (1:28:40) Practical safety tips for Ubers and hotels (1:35:15) How to tell if someone has bad intentions (1:43:37) Closing thoughts and final advice Connect with Cesalina Website | Instagram | YouTube | TikTok Take Cesalina's brand new course the Modern Woman Safety System! In this women's safety course, you’ll learn awareness, posture, voice, controlling your environment, and self-defense techniques that work for all women no matter your experience, size, or strength. This course gives you the essential tools every woman should learn in a simple, step-by-step program. Don’t leave your safety to chance. Use code READYSTATE20 at checkout for 20% off. Huge thanks to our sponsors, LMNT, Momentous, Vitality, and Kreatures of Habit

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