The Ready State Podcast

Kelly Starrett & Juliet Starrett
  • 4.9 (595)
  • FITNESS
  • UPDATED SEMIMONTHLY

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. 6H AGO

    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

  2. MAY 14

    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.

    1h 14m

  3. MAY 8

    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 EpisodeWhy we’re still debating whether Kelly is in a cat groupWhat Kelly learned from coaching at the NCAA championshipHow we think about loss, silver medals, and the bronze medal mindsetWhy the Dean Potter documentary hit close to home for usWhy we’re concerned about nicotine products in wellness cultureWhat stood out to us at the Stanford Healthy Aging ConferenceHow we’re processing our youngest daughter’s senior-year milestonesKey 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

    34 min

  4. APR 30

    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 EpisodeHow constraints improve creativity, focus, and performanceWhy too much choice leads to overwhelm and worse decisionsWhy creativity thrives with fewer optionsHow distractions are training your brain to lose focusWhy 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

    1h 25m

  5. APR 16

    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 EpisodeWhy our brains are overwhelmed – and the hidden chain reaction leading to burnout and identity collapseHow AI can either enhance your thinking… or quietly erode your cognitive abilitiesThe role of flow state in boosting creativity, productivity, and long-term resilienceWhy attention is the real battleground of the modern world – and how to train itHow “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

    1h 18m

  6. APR 2

    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 EpisodeWhy self-belief is built before the moment that tests youThe dangerous pattern of self-sabotage — especially in high-achieving womenHow jiu-jitsu teaches you to stay calm under pressure and find solutionsWhat surviving Everest reveals about fear, decision-making, and mental strengthWhy asking “What else is possible?” can change everythingThe reality of violence against women — and why awareness mattersSimple, actionable strategies to reduce vulnerability in everyday situationsHow posture, voice, and presence impact how others perceive youWhy freezing is the default — and training creates optionsThe connection between physical practice, emotional resilience, and confidenceKey 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 CesalinaWebsite | 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

    1h 46m

  7. MAR 19

    Biocentric Lighting for Better Sleep, Recovery, and Performance with Kyle Harris of BrainLit

    View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush Are you getting the right light signals to perform at your peak? Most of us spend nearly 90 percent of our time indoors, missing the critical biological triggers our bodies need for sleep, recovery, and focus. In this episode of the Ready State Podcast, we dive deep into the world of biocentric lighting and how you can optimize your environment to match your natural circadian rhythm. Kyle Harris, CEO of BrainLit, joins Kelly and Juliet Starrett to explain why light should be viewed as a biological signal rather than just a way to see. We explore the massive impact that light spectrum and modulation have on our health, from professional athletes in the NBA and NHL to surgeons and shift workers in hospitals. Learn how passive changes to your environment can act as a force multiplier for your health, helping you sleep better and recover faster without adding another task to your busy to do list. What You'll Learn in This EpisodeWhy light is a biological signal, not just something that helps you seeHow modern indoor life disrupts circadian rhythms and melatonin productionThe surprising statistic about how little time people spend outdoorsWhy lighting design is becoming a pillar of performance in professional sportsHow hospitals are using circadian lighting to improve patient recoveryWhy shift workers struggle with health — and how lighting can helpThe difference between light for sight vs. light for physiologySimple ways to improve your lighting environment at homeWhy bright mornings and dim evenings matter more than you thinkHow lighting may influence focus, reaction time, and sleep readiness Key Highlights:0:00 Intro to Biocentric Lighting and Sleep 3:45 Meet Kyle Harris of BrainLit 7:15 Light as a Biological Signal vs Visual Aid 11:30 Light as a Pillar of Health and Recovery 16:00 The Modern Indoor Environment Problem 20:15 Understanding Different Light Sources 24:30 Lighting in Hospitals and Surgery Centers 28:45 Feedback from Professional Sports Teams 33:15 Impact on Coaches and Staff Performance 37:00 The Red Light Experiment at Home 41:30 Light Volume vs Light Spectrum 45:45 Measuring Light for Health Outcomes 50:00 Creating an Ideal Light Day for Humans 54:15 Simple Home Lighting Hacks 58:30 Jet Lag Mitigation and Future Tech 1:02:00 Infinite Shelf and Closing Thoughts Connect with KyleWebsite | Instagram | YouTube Huge thanks to our sponsors, Vitality, LMNT, and Momentous

    1h 5m

  8. MAR 5

    The #1 Predictor of Dementia (Not Genetics) — How to Stimulate Your Mind & Prevent Alzheimer’s with Dr. Tommy Wood

    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 predictor of dementia isn’t your genes — but your metabolic health? In this episode, neuroscientist and performance coach Dr. Tommy Wood reveals why blood sugar regulation and blood pressure are more powerful predictors of Alzheimer’s disease and cognitive decline than amyloid plaques or even genetics like ApoE4. For decades, Alzheimer’s has been framed as either a genetic lottery or the inevitable buildup of amyloid in the brain. But emerging research shows that metabolic dysfunction, insulin resistance, and vascular health may play a far greater role in determining long-term brain outcomes. Instead of focusing on fear, this conversation delivers a practical blueprint for building cognitive reserve and “cognitive headroom” — the brain’s ability to stay resilient, adaptable, and high-performing as you age. You’ll learn why crossword puzzles aren’t enough, how high-intensity exercise and resistance training stimulate brain-derived neurotrophic factors (BDNF), why lactate may act like “Miracle-Gro” for your neurons, and how to interpret early warning signs like subjective brain fog. What You'll Learn in This EpisodeWhy Alzheimer’s isn’t just about amyloid plaquesThe powerful link between blood sugar and cognitive declineHow genetics (like ApoE4) increase risk — but don’t seal your fateWhat “cognitive headroom” means and how to build itWhy high-intensity exercise may act as Miracle-Gro for the brainThe surprising role of resistance training in brain healthWhat subjective brain fog might be telling youHow menopause affects cognition — and what’s reversibleWhy boredom and focus matter more than we thinkThe kinds of skills you should keep practicing as you age For women navigating perimenopause and menopause, Dr. Wood explains what cognitive changes are hormonally driven, what’s reversible, and how to protect long-term brain health. Whether your goal is preventing Alzheimer’s disease, improving focus and processing speed, or becoming a cognitive “superager,” this episode provides evidence-based strategies to help you build a brain that is robust, metabolically healthy, and built to last. Key Highlights: (00:00) – Brain Health & Cognitive Longevity Intro (00:35) – Brain Evolution & Survival Mechanisms (02:53) – Diabetes & Alzheimer’s Disease Link (07:31) – Genetic Risk & Dementia Family History (11:32) – Expanding Brain Capacity & Headroom (15:08) – Cognitive Reserve & Brain Resilience (19:55) – Preventing Age-Related Cognitive Decline (23:00) – Exercise Data for Brain Health (26:16) – Best Exercises for Cognitive Function (35:11) – Amyloid Plaques & Alzheimer’s Pathology (38:00) – Amyloid-Targeting Drugs & Treatments (40:31) – Subjective Cognitive Decline Measures (45:04) – Testing & Measuring Brain Performance (49:58) – Menopause & Female Brain Health (56:10) – Aging Brain, Wisdom & Intelligence (1:05:00) – Cognitive Processing Speed & Aging (1:07:07) – Benefits of Boredom for the Brain (1:12:17) – Book Recommendations for Mental Growth Connect with Dr. Tommy WoodWebsite | Substack | Instagram Pre-Order The Stimulated Mind for tons of extra perks! Huge thanks to our sponsors, Momentous, Vitality, and LMNT.

    1h 19m
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Hosts & Guests

4.9
out of 5
595 Ratings

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
    192
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 The Ready State Podcast
  • Show Website
    The Ready State Podcast

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