The Ready State Podcast

Kelly Starrett & Juliet Starrett
  • 5.0 (1)
  • Fitness
  • Updated weekly

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.

  1. 38 min ago

    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 EpisodeWhy Kate Courtney's move from mountain biking to road cycling is one of the most remarkable athletic pivots happening in sport right nowHow intra-session carbohydrate fueling is changing across elite sports, and why winning teams are often the hardest to convince to changeWhat the research says about muscle loss after orthopedic surgery: up to 1% per day and 18% loss in six weeksWhy protein needs jump to 1.2–2g per kilogram of bodyweight in the pre- and post-surgical windowHow 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 happenHow 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

    34 min

  2. 6 days ago

    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 EpisodeWhy feeling physiologically safe is the foundation for learning, healing, and peak performanceHow chronic stress affects sleep, recovery, immunity, and the body's ability to functionThe difference between top-down thinking and bottom-up nervous system regulationWhy touch, movement, music, breathwork, and human connection are powerful tools for reducing stressHow 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.

    1hr 24min

  3. 18 Jun

    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 EpisodeWhy Caroline Starrett's observation that "muscles are the new skinny" might be the most important trend call in fitness right nowHow GLP-3 drug Retatrutide achieved nearly 30% average body weight loss in Phase 3 trials, and what that means compared to Ozempic and ZepBoundWhat happens to the fitness industry if weight loss becomes a purely pharmaceutical interventionThe hidden dangers of GLP-1 drugs: muscle and bone mass loss, weight regain after stopping, and the return of extreme thinness cultureWhy AI-generated fitness influencers are getting millions of views while real coaches struggle for reach, and what to do about itThe data behind college ROI for women: why the gender pay gap and VC funding stats make a compelling case for staying in schoolWhy the most successful female founders (Rent the Runway, Stitch Fix, 23andMe, Tory Burch) share one thing in commonA 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

    29 min

  4. 11 Jun

    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 LearnWhy strength training doesn't make swimmers and water polo players bulky or slow – but more resilient and powerfulWhy sprinting, jumping, and strength work belong in every athlete's development planHow strength and conditioning can reduce injury risk and improve long-term athletic durabilityWhy sleep and nutrition may have a bigger impact on performance than adding more training volumeWhat 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.

    1hr 32min

  5. 4 Jun

    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 EpisodeWhy Kelly’s coffee experiments nearly caused a household revoltOur take on the Enhanced Games and what they say about the future of sportWhy “cancer shaming” is becoming a troubling trend in wellness cultureWhat Juliet learned from being diagnosed with cancer at 19—and again later in lifeThe difference between personal health optimization and public healthWhy many young athletes are dramatically under-fueledHow “NARP Moms” might be affecting their kid's sports performanceWhy carbs are still king for growing athletesWhat fewer kids reading books could mean for the next generationReflections on parenting through graduation seasonKey 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

    28 min

  6. 28 May

    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 EpisodeWhy most people are chronically over-breathing and how it impacts stress, sleep, and performanceHow nasal breathing and CO2 tolerance can improve endurance, recovery, and focusThe surprising connection between breathing patterns, anxiety, panic attacks, and nervous system regulationWhy women experience sleep-disordered breathing differently than men, especially during menopauseHow 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.

    1hr 56min

  7. 21 May

    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 EpisodeWhy social connection may matter more than anything else for longevityHow play and movement create stronger communities and healthier adultsWhy the American Academy of Pediatrics says recess is not optionalRachel Entrekin’s powerful self-talk strategy during her record-setting ultramarathonWhat Kate Courtney’s career shift teaches about identity and reinventionWhy “third places” like gyms, clubs, and community spaces matter so muchJuliet and Kelly’s thoughts on “prom maxxing” and modern parenting cultureWhat Kelly learned from giving the eulogy at his mother’s memorialKey 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

    31 min

  8. 14 May

    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 EpisodeWhy chronic inflammation is both a healing response and a hidden driver of diseaseHow a standard blood test (CBC) can reveal your body’s inflammatory stateThe 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 fixHow 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.

    1hr 14min
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Hosts & Guests

About

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.

Information

  • Creator
    Kelly Starrett & Juliet Starrett
  • Years Active
    2018 - 2026
  • Episodes
    198
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 The Ready State Podcast
  • Show Website
    The Ready State Podcast

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